(ARA) - Americans are aging. According to U.S. Census Bureau, more than 35 million of our nation's citizens are now over the age of 65. That number is projected to soar to 80 million by 2040; and with age will likely come the need for assistance.
When they are no longer able to fully care for themselves, some seniors may seek help in a home care setting, others in assisted living facilities or nursing homes. No matter which option fits their needs, one thing's for sure. As they age, seniors are going to have a lot of doctor's visits.
Denise Pozen of LaGrange, Ill., knows that all too well. When her late father developed heart disease and Parkinson's, she took on the responsibility of handling his care. "Each time he went to the Emergency Room, the doctors and nurses would ask the same questions over and over again. So many times, in fact, that I knew there had to be a more efficient way to answer them," she says.
Among the questions she was asked:
* Who are your father's health care providers and when are his next scheduled appointments?
* What medications is he taking?
* What is your family history of disease?
* What conditions is he currently experiencing?
* What diagnostic tests has he had?
* What diagnoses have been made by other doctors?
Then about four years ago her mother developed health issues that required her to see multiple doctors and often resulted in Emergency Room visits and hospitalizations. "I started going through the exact same experience again, so one day I decided to just write down the answers to all the common questions I was being asked and organize them in a binder, along with photocopies of test results, prescriptions and other medical information I had gathered," says Pozen. "When we arrived at an appointment or the Emergency Room, I'd give the binder to the person asking the questions."
Pozen says the doctors and nurses she encountered were so impressed by what she had done, she decided to start marketing her idea. The product she came up with, The So Tell Me...personal health organizer, is a personal health record that combines such things as emergency contacts, insurance information and health directives with summaries of medical information including doctor visits, medical procedures, medications and lab report, all in one place. It consists of a zippered binder with pre-printed forms and tabs which make recording and finding information easy.
As more businesses and individuals are addressing this change in age demographics, it will be important to stay on top of the tools and services available.
The organizer makes a great entry gift for transient patients at assisted living facilities and a client gift for in-home-care companies and elder-law practioners. Pozen says it's also a good tool for caregivers, like her, who want to make things easier on themselves.
For more information on organizing personal health records or to purchase the So Tell Me...personal health organizer, click here. Businesses and organizations interested in multiple copies are eligible for bulk quantity discounts.
Copyright © 2007, ARAnet, inc.
Jacques' remarks:
While I am in no way connected to MS. Pozen and/or her Company, the above impressed me enough as a viable aid for my fellow-"mature" readers and friends that I decided to share it. For those of you you wish to find out more about "So Tell Me...", their website is: www.sotellme.com and their telephone No. is: (708)- 352-2771.
Wishing you and yours a great weekend and Health!
Your Friend,
Jacques
Friday, November 30, 2007
Thursday, November 29, 2007
The Bravest Man of 2007
Dear Friends,
I am honored to share with you the following brief story of this WWII fellow-Nazi Holocaust survivor: Dr. Liviu Librescu...Self-sacrificing professor at Virginia Tech.
Jacques
Article written by Kimberly Winston
It was in Liviu Librescu's nature to stand up to brutality.
Last April, this quiet 76-year-old college professor, a Holocaust survivor who defied Communism, threw his body between his students and a gunman blasting his way through the halls of Virginia Tech. All but one of the students escaped through the classroom windows and survived. Professor Librescu was shot and killed, one of 33 murdered that terrible day.
He is nominated as Beliefnet's Most Inspiring Person of the Year for showing supreme unselfishness in the face of great personal danger.
"Liviu was a believer in Maimonides's principle that 'God is the only one we may serve and praise, there are no intermediaries between us and God," says Marilena Librescu, his widow. "His spirituality emerged from how he saw the significance of life. He always struggled to be the best one can be."
Dr. Librescu was no stranger to struggle. Born in Romania in 1930, Librescu was imprisoned in a labor camp during World War II and then sent to a ghetto with his family and thousands of other Jews. According to a 2004 Romanian government report, as many as 380,000 Jews were killed by Romania's Nazi-allied regime.
Dr. Librescu survived the war, but found himself trapped behind the Iron Curtain of Romania’s post-war Communist regime. He studied engineering and science and eventually became one of the country's foremost aerospace engineers. But in the 1970s, as he rose to prominence in his field, he refused to declare allegiance to Nicolae Ceausescu, the Romanian dictator.
He asked to emigrate to Israel, which cost him his job and brought years of uncertainty and persecution by the Romanian government. In 1978, with the help of Menachem Begin, Israel’s Prime Minister, he and his family were finally allowed to go to Israel.
In Israel, Dr. Librescu took a position at Tel Aviv University. In 1984, he went on sabbatical to Virginia Tech and never left. He and Marlena moved to Blacksburg, Va., to build a new life.
That life came to an abrupt end on April 16, 2007, when Cho Seung-Hui, a troubled 23-year-old English major, barricaded the doors of Norris Hall where Dr. Librescu was lecturing. When the shooting began, students said Dr. Librescu remained calm and went to the door, barricading it with his body. He told students to open the windows, remove the screens, and jump to safety. One of the last students out of the room recalled looking over his shoulder to see Dr. Librescu still braced against the door.
Friends and colleagues at Virgina Tech say Dr. Librescu's actions will outlive the terror of that day. "He was a man of great honor and tremendous integrity," says Dr. Ishwar Puri, head of the Department of Engineering, Science, and Mechanics at Virginia Tech and a colleague of Dr. Librescu. "I am left with a sense of awe. He has become an example for all of us."
I am honored to share with you the following brief story of this WWII fellow-Nazi Holocaust survivor: Dr. Liviu Librescu...Self-sacrificing professor at Virginia Tech.
Jacques
Article written by Kimberly Winston
It was in Liviu Librescu's nature to stand up to brutality.
Last April, this quiet 76-year-old college professor, a Holocaust survivor who defied Communism, threw his body between his students and a gunman blasting his way through the halls of Virginia Tech. All but one of the students escaped through the classroom windows and survived. Professor Librescu was shot and killed, one of 33 murdered that terrible day.
He is nominated as Beliefnet's Most Inspiring Person of the Year for showing supreme unselfishness in the face of great personal danger.
"Liviu was a believer in Maimonides's principle that 'God is the only one we may serve and praise, there are no intermediaries between us and God," says Marilena Librescu, his widow. "His spirituality emerged from how he saw the significance of life. He always struggled to be the best one can be."
Dr. Librescu was no stranger to struggle. Born in Romania in 1930, Librescu was imprisoned in a labor camp during World War II and then sent to a ghetto with his family and thousands of other Jews. According to a 2004 Romanian government report, as many as 380,000 Jews were killed by Romania's Nazi-allied regime.
Dr. Librescu survived the war, but found himself trapped behind the Iron Curtain of Romania’s post-war Communist regime. He studied engineering and science and eventually became one of the country's foremost aerospace engineers. But in the 1970s, as he rose to prominence in his field, he refused to declare allegiance to Nicolae Ceausescu, the Romanian dictator.
He asked to emigrate to Israel, which cost him his job and brought years of uncertainty and persecution by the Romanian government. In 1978, with the help of Menachem Begin, Israel’s Prime Minister, he and his family were finally allowed to go to Israel.
In Israel, Dr. Librescu took a position at Tel Aviv University. In 1984, he went on sabbatical to Virginia Tech and never left. He and Marlena moved to Blacksburg, Va., to build a new life.
That life came to an abrupt end on April 16, 2007, when Cho Seung-Hui, a troubled 23-year-old English major, barricaded the doors of Norris Hall where Dr. Librescu was lecturing. When the shooting began, students said Dr. Librescu remained calm and went to the door, barricading it with his body. He told students to open the windows, remove the screens, and jump to safety. One of the last students out of the room recalled looking over his shoulder to see Dr. Librescu still braced against the door.
Friends and colleagues at Virgina Tech say Dr. Librescu's actions will outlive the terror of that day. "He was a man of great honor and tremendous integrity," says Dr. Ishwar Puri, head of the Department of Engineering, Science, and Mechanics at Virginia Tech and a colleague of Dr. Librescu. "I am left with a sense of awe. He has become an example for all of us."
Sunday, November 25, 2007
Weight Management that works
Hopefully, you successfully exited the Thanksgiving Holidays tables that tend to stuff more than turkeys... And there are more food-and-mega-calories-filled celebratory goodies and libations waiting for you over the horizon... So I decided to share with you the following article - courtesy WebMD again - to help as much as possible give you simple ways to maintain some sense of balance...Wishing you well as always,
Jacques
-----
Use these strategies for long-term success
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic - Expert ColumnReviewed by Kathleen M. Zelman, MPH, RD, LD
There are lots of ways to lose weight. The question is, how do you lose weight and keep it off? Atkins advocates argue that their diet works -- as do many other diets that strictly limit food groups or calories. But is losing weight worthwhile if you go right back to your old eating habits and regain the weight? Most folks who use strict diets regain the lost weight and then some. That's why "diets don't work."
So What Does Work?
The bottom line with weight loss is that you have to eat fewer calories than you burn -- regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss approach that works for someone else may not work for you. It is up to you to find the right fit.
Regardless of the type of weight-loss program you choose, there are some fundamental keys to success. The WebMD Weight Loss Clinic is effective because it is built on these fundamentals for permanent weight management:
Make small changes in your life that work for you. Can you drink 1% or 2% milk instead of whole, and then when you're accustomed to that, eventually switch to skim? How about trying lighter or low-fat versions of your favorite salad dressings, cheeses, snacks, etc.?
Eat with a sense of purpose: Savor the flavors and engage your senses so that you truly acknowledge that you are eating. Forget the mindless munching that happens while you cook, drive, or watch television.
Control your portions. Successful dieters don't supersize their meals.
Eat a diet consisting of vegetables, fruits, whole grains, and low-fat protein sources, and limit the total amount of fat. Start your day with a healthy breakfast that includes some protein, in the form of low-fat milk, yogurt, lean meats, or an egg. Many overweight people skip breakfast. Start living life like a thin person, and make breakfast a habit.
Find physical activities that you enjoy or sneak exercise into your daily routine. Whichever you choose, do it daily, for the cardiovascular and calorie-burning benefits.
Don't try to manage your stress with food. Many people eat in response to stress. Unfortunately, food does not help you cope with stress; it simply adds calories to your daily total. Find more effective alternatives: exercise, take a walk, call a friend, visit our community boards. Just steer clear of the kitchen!
Keep track of what you eat each day with your food journal. This is an excellent way to acknowledge your accomplishments. Take time to celebrate your achievements and reward yourself for all your hard work.
Read labels to determine the healthiest food options. Nutrition labels offer a wealth of information to help you make good choices.
Stay motivated! It is easy to fall off the wagon. When you do, just brush yourself off and get right back on the eating plan. Visit your friends on the community boards for support to help you through the rough times.
How Do Successful Losers Do It?
There is a group at the University of Colorado that tracks successful losers -- people who have lost at least 60 pounds and kept it off for a minimum of five years. According to researchers involved with the National Weight Control Registry, here is what successful losers do to maintain their weight loss:
* They limit their calorie intake to approximately 1,400 a day.
* They restrict fat to approximately 24% of calories.
* They start the day with breakfast.
* They eat a wide variety of foods and do not follow fad diets.
* They get regular exercise, with walking the activity of choice.
* They journal to help them stay the course.
One thing is for certain. Successful losers get a great deal of satisfaction from their lifestyle of daily exercise, healthy low-fat diets, and trimmed-down bodies.
Registry members who have kept weight off for long periods find that over time, it takes less effort to maintain their weight. It no longer feels like a burden to live a healthy lifestyle.
A Wealth of Benefits
In addition to helping you feel great about yourself, look better, and have zip in your step, losing weight brings enormous health benefits. Losing as little as 5% to 10% of body weight can reduce your risk of developing type 2 diabetes and high blood pressure.
Adopting sensible behaviors and sound eating habits that you can live with is weight control that works. You can still have the foods you love -- just eat them in small portions, balance them with other foods, and eat a variety of nutritious foods each day.
Americans spend 6 billion dollars a year on weight-loss products, in search of the magic bullet. Yet health authorities, including the American Dietetic Association, the American Heart Association, the American Medical Association, and the U.S. Department of Agriculture, agree that the best approach to weight loss is a balanced diet.
So don't waste your money on those sexy-sounding, too-good-to-be true products. Save it for your fruits and vegetables!
Jacques
-----
Use these strategies for long-term success
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic - Expert ColumnReviewed by Kathleen M. Zelman, MPH, RD, LD
There are lots of ways to lose weight. The question is, how do you lose weight and keep it off? Atkins advocates argue that their diet works -- as do many other diets that strictly limit food groups or calories. But is losing weight worthwhile if you go right back to your old eating habits and regain the weight? Most folks who use strict diets regain the lost weight and then some. That's why "diets don't work."
So What Does Work?
The bottom line with weight loss is that you have to eat fewer calories than you burn -- regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss approach that works for someone else may not work for you. It is up to you to find the right fit.
Regardless of the type of weight-loss program you choose, there are some fundamental keys to success. The WebMD Weight Loss Clinic is effective because it is built on these fundamentals for permanent weight management:
Make small changes in your life that work for you. Can you drink 1% or 2% milk instead of whole, and then when you're accustomed to that, eventually switch to skim? How about trying lighter or low-fat versions of your favorite salad dressings, cheeses, snacks, etc.?
Eat with a sense of purpose: Savor the flavors and engage your senses so that you truly acknowledge that you are eating. Forget the mindless munching that happens while you cook, drive, or watch television.
Control your portions. Successful dieters don't supersize their meals.
Eat a diet consisting of vegetables, fruits, whole grains, and low-fat protein sources, and limit the total amount of fat. Start your day with a healthy breakfast that includes some protein, in the form of low-fat milk, yogurt, lean meats, or an egg. Many overweight people skip breakfast. Start living life like a thin person, and make breakfast a habit.
Find physical activities that you enjoy or sneak exercise into your daily routine. Whichever you choose, do it daily, for the cardiovascular and calorie-burning benefits.
Don't try to manage your stress with food. Many people eat in response to stress. Unfortunately, food does not help you cope with stress; it simply adds calories to your daily total. Find more effective alternatives: exercise, take a walk, call a friend, visit our community boards. Just steer clear of the kitchen!
Keep track of what you eat each day with your food journal. This is an excellent way to acknowledge your accomplishments. Take time to celebrate your achievements and reward yourself for all your hard work.
Read labels to determine the healthiest food options. Nutrition labels offer a wealth of information to help you make good choices.
Stay motivated! It is easy to fall off the wagon. When you do, just brush yourself off and get right back on the eating plan. Visit your friends on the community boards for support to help you through the rough times.
How Do Successful Losers Do It?
There is a group at the University of Colorado that tracks successful losers -- people who have lost at least 60 pounds and kept it off for a minimum of five years. According to researchers involved with the National Weight Control Registry, here is what successful losers do to maintain their weight loss:
* They limit their calorie intake to approximately 1,400 a day.
* They restrict fat to approximately 24% of calories.
* They start the day with breakfast.
* They eat a wide variety of foods and do not follow fad diets.
* They get regular exercise, with walking the activity of choice.
* They journal to help them stay the course.
One thing is for certain. Successful losers get a great deal of satisfaction from their lifestyle of daily exercise, healthy low-fat diets, and trimmed-down bodies.
Registry members who have kept weight off for long periods find that over time, it takes less effort to maintain their weight. It no longer feels like a burden to live a healthy lifestyle.
A Wealth of Benefits
In addition to helping you feel great about yourself, look better, and have zip in your step, losing weight brings enormous health benefits. Losing as little as 5% to 10% of body weight can reduce your risk of developing type 2 diabetes and high blood pressure.
Adopting sensible behaviors and sound eating habits that you can live with is weight control that works. You can still have the foods you love -- just eat them in small portions, balance them with other foods, and eat a variety of nutritious foods each day.
Americans spend 6 billion dollars a year on weight-loss products, in search of the magic bullet. Yet health authorities, including the American Dietetic Association, the American Heart Association, the American Medical Association, and the U.S. Department of Agriculture, agree that the best approach to weight loss is a balanced diet.
So don't waste your money on those sexy-sounding, too-good-to-be true products. Save it for your fruits and vegetables!
Tuesday, November 20, 2007
HAPPY THANKSGIVING! : A Few Easy Tasty Recipes
Cider-Roasted Turkey with Bacon-Apple Cider Gravy
(Main Course)
--------------------------------------------------------------------------------
For a change of pace, substitute a 9-pound capon for the turkey.
Serves 8
Preparation: 15 minutes
Cooking: 2 hours, 20 minutes
Marinating: Overnight
1 (11-pound) fresh or frozen turkey, thawed
21/2 cups apple cider, divided
11/4 teaspoons black pepper, divided
1 teaspoon salt, divided
2 thyme sprigs
1 small Granny Smith apple, quartered
2 3/4 cups fat-free, less-sodium chicken broth, divided
2 cups frozen pearl onions, thawed
2 thick bacon slices, cut crosswise into strips
2 tablespoons all-purpose flour
1 tablespoon chopped fresh thyme
--------------------------------------------------------------------------------
Remove and discard giblets and neck from turkey. Rinse turkey with cold water; pat dry. Trim excess fat. Place turkey in a heavy-duty, jumbo zip-top plastic bag and add 2 cups cider; seal and marinate in refrigerator overnight, turning bag occasionally.
Preheat oven to 450°.
Remove turkey from bag, reserving marinade. Place turkey, breast side up, in a shallow roasting pan. Pour reserved marinade over turkey. Sprinkle 1 teaspoon pepper and 1/2 teaspoon salt on skin and in body cavity. Lift wing tips up and over back; tuck under turkey. Place thyme sprigs and apple in body cavity. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Cover loosely with foil. Bake at 450° for 10 minutes. Reduce oven temperature to 325° (do not remove turkey from oven); bake an additional 45 minutes. Add 1 3/4 cups broth and onions to pan; return to oven immediately. Bake, uncovered, an additional hour or until thermometer registers 180°. Place turkey on a serving platter; cover with aluminum foil. Let stand at least 25 minutes. Discard skin, sprigs, and apple.
Remove onions from pan with a slotted spoon, set aside, and keep warm. Place a zip-top plastic bag inside a 2-cup glass measuring cup. Pour turkey drippings into bag. Add remaining 1/2 cup cider to roasting pan; cook over medium-high heat 2 minutes, scraping pan to loosen browned bits. Add to turkey drippings in bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off bottom corner of bag. Drain drippings into a bowl, stopping before fat layer reaches opening; discard fat.
Cook bacon in a large saucepan over medium heat until crisp. Add flour to bacon drippings in pan; cook 1 minute. Gradually add remaining 1 cup broth and cider mixture, blending with a whisk. Stir in 1/4 teaspoon pepper and 1/2 teaspoon salt; cook over medium heat until thick (about 10 minutes), stirring frequently. Stir in onions and chopped thyme.
Serving size: 6 ounces turkey and 1/4 cup gravy.
Per serving: 319 Calories (24% from fat); Fat 8.3g (sat 2.8g, mono 2.5g, poly 1.8g); Protein 39.5g; Carbohydrate 18.6g; Fiber 0.6g; Cholesterol 114mg; Iron 3.2mg; Sodium 620mg; Calcium 45mg
Cornmeal Angel Biscuits
(Breads)
--------------------------------------------------------------------------------
These biscuits are even better served with honey.
Serves 32
Preparation: 25 minutes
Cooking: 25 minutes
Rising: 2 hours or overnight
1 package dry yeast (about 2 1/4 teaspoons)
1/2 cup warm water (100° to 110°)
4 cups all-purpose flour
3/4 cup yellow cornmeal
1/4 cup sugar
11/2 teaspoons salt
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup chilled butter, cut into small pieces
2 cups low-fat buttermilk
Cooking spray
2 teaspoons yellow cornmeal
--------------------------------------------------------------------------------
Dissolve yeast in warm water in a small bowl; let stand 5 minutes. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 3/4 cup cornmeal, and next 4 ingredients (sugar through baking powder) in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add yeast mixture and buttermilk; stir just until moist. Cover; chill dough at least 2 hours or overnight.
Preheat oven to 450°.
Turn dough out onto a lightly floured surface; knead 5 or 6 times. Roll dough to 1/2-inch thickness; cut with a 21/2-inch biscuit cutter into 32 biscuits. Place on 2 ungreased baking sheets. Coat tops of dough with cooking spray; sprinkle tops evenly with 2 teaspoons cornmeal. Let stand 20 minutes. Bake at 450° for 12 minutes.
Serving size: 1 biscuit.
Per serving: Calories 102 (28% from fat); Fat 3.1g (sat 1.8g, mono 0.9g, poly 0.2g); Protein 2g; Carbohydrate 16.3g; Fiber 0.7g; Cholesterol 8mg; Iron 0.8mg; Sodium 194mg; Calcium 12mg
Garlic Mashed Potatoes
(Side Dishes)
--------------------------------------------------------------------------------
Serves 12
Preparation: 15 minutes
Cooking: 15 minutes
3 pounds (3/4-inch) cubed peeled Yukon gold or red potatoes
8 cloves garlic, peeled
1 1/4 cups low-fat buttermilk
1 teaspoon salt
1/2 teaspoon black pepper
--------------------------------------------------------------------------------
Place potatoes and garlic in a large saucepan; cover with water, and bring to a boil. Cook 15 minutes or until very tender; drain. Return potato mixture to pan; add remaining ingredients; mash with a potato masher.
Serving size: 1/2 cup.
Per serving: Calories 103 (3% from fat); Fat 0.4g (sat 0.2g, mono 0.1g, poly 0.1g); Protein 3.3g; Carbohydrate 22g; Fiber 1.9g; Cholesterol 1mg; Iron 0.9mg; Sodium 229mg; Calcium 42mg
Dilled Baby Carrots (Side Dishes)
--------------------------------------------------------------------------------
Serves 12
Preparation: 5 minutes
Cooking: 8 minutes
6 cups baby carrots (about 11/2 pounds)
2 tablespoons fat-free, less-sodium chicken broth
1 tablespoon chopped fresh dill
2 teaspoons butter
1/2 teaspoon salt
1/4 teaspoon black pepper
--------------------------------------------------------------------------------
Place carrots in a saucepan; cover with water, and bring to a boil. Cook 8 minutes or until tender; drain. Return carrots to pan; toss with remaining ingredients until butter is melted.
Serving size: 1/2 cup.
Wishing you and yours a Happy, Healthy and Yummy THANKSGIVING Holiday. Bon Appetit!
I THANK YOU ALL for your Friendship and Support!
Cordially,
Jacques
(Main Course)
--------------------------------------------------------------------------------
For a change of pace, substitute a 9-pound capon for the turkey.
Serves 8
Preparation: 15 minutes
Cooking: 2 hours, 20 minutes
Marinating: Overnight
1 (11-pound) fresh or frozen turkey, thawed
21/2 cups apple cider, divided
11/4 teaspoons black pepper, divided
1 teaspoon salt, divided
2 thyme sprigs
1 small Granny Smith apple, quartered
2 3/4 cups fat-free, less-sodium chicken broth, divided
2 cups frozen pearl onions, thawed
2 thick bacon slices, cut crosswise into strips
2 tablespoons all-purpose flour
1 tablespoon chopped fresh thyme
--------------------------------------------------------------------------------
Remove and discard giblets and neck from turkey. Rinse turkey with cold water; pat dry. Trim excess fat. Place turkey in a heavy-duty, jumbo zip-top plastic bag and add 2 cups cider; seal and marinate in refrigerator overnight, turning bag occasionally.
Preheat oven to 450°.
Remove turkey from bag, reserving marinade. Place turkey, breast side up, in a shallow roasting pan. Pour reserved marinade over turkey. Sprinkle 1 teaspoon pepper and 1/2 teaspoon salt on skin and in body cavity. Lift wing tips up and over back; tuck under turkey. Place thyme sprigs and apple in body cavity. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Cover loosely with foil. Bake at 450° for 10 minutes. Reduce oven temperature to 325° (do not remove turkey from oven); bake an additional 45 minutes. Add 1 3/4 cups broth and onions to pan; return to oven immediately. Bake, uncovered, an additional hour or until thermometer registers 180°. Place turkey on a serving platter; cover with aluminum foil. Let stand at least 25 minutes. Discard skin, sprigs, and apple.
Remove onions from pan with a slotted spoon, set aside, and keep warm. Place a zip-top plastic bag inside a 2-cup glass measuring cup. Pour turkey drippings into bag. Add remaining 1/2 cup cider to roasting pan; cook over medium-high heat 2 minutes, scraping pan to loosen browned bits. Add to turkey drippings in bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off bottom corner of bag. Drain drippings into a bowl, stopping before fat layer reaches opening; discard fat.
Cook bacon in a large saucepan over medium heat until crisp. Add flour to bacon drippings in pan; cook 1 minute. Gradually add remaining 1 cup broth and cider mixture, blending with a whisk. Stir in 1/4 teaspoon pepper and 1/2 teaspoon salt; cook over medium heat until thick (about 10 minutes), stirring frequently. Stir in onions and chopped thyme.
Serving size: 6 ounces turkey and 1/4 cup gravy.
Per serving: 319 Calories (24% from fat); Fat 8.3g (sat 2.8g, mono 2.5g, poly 1.8g); Protein 39.5g; Carbohydrate 18.6g; Fiber 0.6g; Cholesterol 114mg; Iron 3.2mg; Sodium 620mg; Calcium 45mg
Cornmeal Angel Biscuits
(Breads)
--------------------------------------------------------------------------------
These biscuits are even better served with honey.
Serves 32
Preparation: 25 minutes
Cooking: 25 minutes
Rising: 2 hours or overnight
1 package dry yeast (about 2 1/4 teaspoons)
1/2 cup warm water (100° to 110°)
4 cups all-purpose flour
3/4 cup yellow cornmeal
1/4 cup sugar
11/2 teaspoons salt
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup chilled butter, cut into small pieces
2 cups low-fat buttermilk
Cooking spray
2 teaspoons yellow cornmeal
--------------------------------------------------------------------------------
Dissolve yeast in warm water in a small bowl; let stand 5 minutes. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 3/4 cup cornmeal, and next 4 ingredients (sugar through baking powder) in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add yeast mixture and buttermilk; stir just until moist. Cover; chill dough at least 2 hours or overnight.
Preheat oven to 450°.
Turn dough out onto a lightly floured surface; knead 5 or 6 times. Roll dough to 1/2-inch thickness; cut with a 21/2-inch biscuit cutter into 32 biscuits. Place on 2 ungreased baking sheets. Coat tops of dough with cooking spray; sprinkle tops evenly with 2 teaspoons cornmeal. Let stand 20 minutes. Bake at 450° for 12 minutes.
Serving size: 1 biscuit.
Per serving: Calories 102 (28% from fat); Fat 3.1g (sat 1.8g, mono 0.9g, poly 0.2g); Protein 2g; Carbohydrate 16.3g; Fiber 0.7g; Cholesterol 8mg; Iron 0.8mg; Sodium 194mg; Calcium 12mg
Garlic Mashed Potatoes
(Side Dishes)
--------------------------------------------------------------------------------
Serves 12
Preparation: 15 minutes
Cooking: 15 minutes
3 pounds (3/4-inch) cubed peeled Yukon gold or red potatoes
8 cloves garlic, peeled
1 1/4 cups low-fat buttermilk
1 teaspoon salt
1/2 teaspoon black pepper
--------------------------------------------------------------------------------
Place potatoes and garlic in a large saucepan; cover with water, and bring to a boil. Cook 15 minutes or until very tender; drain. Return potato mixture to pan; add remaining ingredients; mash with a potato masher.
Serving size: 1/2 cup.
Per serving: Calories 103 (3% from fat); Fat 0.4g (sat 0.2g, mono 0.1g, poly 0.1g); Protein 3.3g; Carbohydrate 22g; Fiber 1.9g; Cholesterol 1mg; Iron 0.9mg; Sodium 229mg; Calcium 42mg
Dilled Baby Carrots (Side Dishes)
--------------------------------------------------------------------------------
Serves 12
Preparation: 5 minutes
Cooking: 8 minutes
6 cups baby carrots (about 11/2 pounds)
2 tablespoons fat-free, less-sodium chicken broth
1 tablespoon chopped fresh dill
2 teaspoons butter
1/2 teaspoon salt
1/4 teaspoon black pepper
--------------------------------------------------------------------------------
Place carrots in a saucepan; cover with water, and bring to a boil. Cook 8 minutes or until tender; drain. Return carrots to pan; toss with remaining ingredients until butter is melted.
Serving size: 1/2 cup.
Wishing you and yours a Happy, Healthy and Yummy THANKSGIVING Holiday. Bon Appetit!
I THANK YOU ALL for your Friendship and Support!
Cordially,
Jacques
I Can't sleep
WebMD Feature from "Women's Health" Magazine
By Carol Cruzan Morton, Women’s Health
Three women, three sleep problems… resolved!
The Worrier
The Woman
Kristen Nelson, 30, nursing student at the University of California at San Francisco
The Problem: A racing mind.
Nelson frequently lay awake for hours. "My mind would just race," she says. "I'd be like, 'Tomorrow: Do I need to bring my lunch, should I buy it at school, should I bring my laptop with me?'" Exhausted, she felt fuzzy and irritable during the day.
The Solution
Nelson started going to bed 2 hours later, while forcing herself to rise at her regular time. You'd think this practice — known as sleep restriction — would only make her more tired. And in the short run, it did. But it also meant that she fell asleep faster and slept more deeply. "It squashes all the sleep into one block of time," says Edward Stepanski, Ph.D., director of the sleep disorders center at Rush University Medical Center in Chicago. "Once we've improved the quality, we work on the quantity." Nelson gradually shifted her bedtime earlier until she was getting 7 hours straight.
Nelson never naps or sleeps past 8 A.M. In bed she relaxes by sequentially tensing and releasing muscles in her arms, legs, shoulders, and face. "Now when a thought comes into my head I say, 'Oh, I had a thought.' I taught myself to just take them as they come," she says. "Since I started this, I have never felt better. I don't get as frustrated or upset about things as I used to."
The Overdoer
The Woman
Pamela Bolanis, 30, senior vice president in sales at Wachovia Securities in Richmond, Virginia
The Problem: Spending too little time in bed.
A six-time marathoner and mother of a 1-year-old, Bolanis is at the office by 7:30 A.M. and often out with clients until 10 P.M. Although she needs 81/2 hours of sleep, she gets more like 6, rising early to spend time with her son. She drinks half a pot of coffee every morning but finds that her concentration and memory are impaired. "Sleep is so important," she says, "but with my current state of affairs, something has got to give."
The Solution
There is no medical treatment for people who are too busy to sleep. Experts say they simply need to make different choices. Eric Olson, M.D., codirector of the Mayo Sleep Disorders Center in Rochester, Minnesota, recommends sleeping in on weekends and taking strategic naps (note: these are verboten for insomniacs because they can make it harder to fall asleep at night). Joyce Walsleben, Ph.D., a psychologist at New York University's Sleep Disorders Center, suggests that overextended people start going to bed consistently 15 minutes earlier. After a week or two, they should move bedtime up another quarter hour. "Nobody can argue they can't give 15 minutes a night," she says.
The Night Owl
The Woman
Jennifer Weihs, 21, occupational therapy student at Creighton University in Omaha, Nebraska
The Problem: Biological clock needs resetting.
The biological clock is the part of the brain that ensures that we feel tired at night and alert during the day. Darkness directs the clock to start producing the sleep-inducing hormone melatonin. Weihs's body releases melatonin later than normal, making her a born night owl. She had trouble falling asleep, especially before midnight, and mornings were torture. Her roommates literally had to shake her or she'd miss class. "I never woke up and felt rested," she says. Weihs's disorder, called delayed sleep phase syndrome, is related to jet lag and the problems experienced by people who work the night shift.
The Solution
Weihs started taking melatonin every night at 8 P.M., and immediately found she could fall asleep earlier. She also started forcing herself awake at 9 A.M. to sit for half an hour in front of a light box — a device that uses a fluorescent bulb to mimic the sun's intensity. Soon she was waking up at 9 A.M. — without her alarm. "That, for me, was extraordinary," says Weihs, who now consistently turns in by 10:30 P.M. and gets up at 7:30 A.M. "The difference is life-changing."
-------
Jacques' remarks:
Just as I like sharing meaningful articles from various well known sources with you on food, dieting, and other Health-oriented issues...
...I also like to add truthful comments which may, at times, contradict or improve the contents of parts of the said articles.
For instance, the latter perpetuate the traditional food restrictions, or other dieting dos and don'ts.
During my long career as a clinical psychologist and Hypnotherapist, I researched, found, developed, tested and taught thousands of overweight and obese individuals, a far simpler lifestyle. It became known as my "S.L.I.M. For Life" Weight Management Trainings...
...Which allows the participants to start with an amzingly daring "Eat anything you like, as often as you like, as much as you like...so long as you listen to my tapes or CDs at least twice a day and do your "Modulations".
I also repeatedly mention that, eversince my teenage years, I have refused to follow any/all "diet plans".
Instead, I learned to listen to my instinctual Inner voice,or Higher Self's "messages" and directions...which have never failed to let me know when I am truly hungry or just craving a favorite snack...
Learning the difference empowered me to naturally, in a relaxed, stress-free way, tame all snack attacks and keep my weight blalance on track. It Works...at any age!
This is one part of what I teach during my Trainings.
Another is how to fall asleep deply, peacefully and reconstructively within five minutes or less, druglessly, even when your mind is racing. (I compare this state of turmoil to a drunken monkey stung by a scorpion...).
Best of all, our Trainings transcend "medical remedies", "biological clocks", "melatonin" and all other standard means, prescriptions and ineffective methods used for this tiresome (pun INTENDED) problem.
The techniques I have developed and used for decades, and share, Work...Every Time...100%! So, cheer up! Best always,
Jacques
By Carol Cruzan Morton, Women’s Health
Three women, three sleep problems… resolved!
The Worrier
The Woman
Kristen Nelson, 30, nursing student at the University of California at San Francisco
The Problem: A racing mind.
Nelson frequently lay awake for hours. "My mind would just race," she says. "I'd be like, 'Tomorrow: Do I need to bring my lunch, should I buy it at school, should I bring my laptop with me?'" Exhausted, she felt fuzzy and irritable during the day.
The Solution
Nelson started going to bed 2 hours later, while forcing herself to rise at her regular time. You'd think this practice — known as sleep restriction — would only make her more tired. And in the short run, it did. But it also meant that she fell asleep faster and slept more deeply. "It squashes all the sleep into one block of time," says Edward Stepanski, Ph.D., director of the sleep disorders center at Rush University Medical Center in Chicago. "Once we've improved the quality, we work on the quantity." Nelson gradually shifted her bedtime earlier until she was getting 7 hours straight.
Nelson never naps or sleeps past 8 A.M. In bed she relaxes by sequentially tensing and releasing muscles in her arms, legs, shoulders, and face. "Now when a thought comes into my head I say, 'Oh, I had a thought.' I taught myself to just take them as they come," she says. "Since I started this, I have never felt better. I don't get as frustrated or upset about things as I used to."
The Overdoer
The Woman
Pamela Bolanis, 30, senior vice president in sales at Wachovia Securities in Richmond, Virginia
The Problem: Spending too little time in bed.
A six-time marathoner and mother of a 1-year-old, Bolanis is at the office by 7:30 A.M. and often out with clients until 10 P.M. Although she needs 81/2 hours of sleep, she gets more like 6, rising early to spend time with her son. She drinks half a pot of coffee every morning but finds that her concentration and memory are impaired. "Sleep is so important," she says, "but with my current state of affairs, something has got to give."
The Solution
There is no medical treatment for people who are too busy to sleep. Experts say they simply need to make different choices. Eric Olson, M.D., codirector of the Mayo Sleep Disorders Center in Rochester, Minnesota, recommends sleeping in on weekends and taking strategic naps (note: these are verboten for insomniacs because they can make it harder to fall asleep at night). Joyce Walsleben, Ph.D., a psychologist at New York University's Sleep Disorders Center, suggests that overextended people start going to bed consistently 15 minutes earlier. After a week or two, they should move bedtime up another quarter hour. "Nobody can argue they can't give 15 minutes a night," she says.
The Night Owl
The Woman
Jennifer Weihs, 21, occupational therapy student at Creighton University in Omaha, Nebraska
The Problem: Biological clock needs resetting.
The biological clock is the part of the brain that ensures that we feel tired at night and alert during the day. Darkness directs the clock to start producing the sleep-inducing hormone melatonin. Weihs's body releases melatonin later than normal, making her a born night owl. She had trouble falling asleep, especially before midnight, and mornings were torture. Her roommates literally had to shake her or she'd miss class. "I never woke up and felt rested," she says. Weihs's disorder, called delayed sleep phase syndrome, is related to jet lag and the problems experienced by people who work the night shift.
The Solution
Weihs started taking melatonin every night at 8 P.M., and immediately found she could fall asleep earlier. She also started forcing herself awake at 9 A.M. to sit for half an hour in front of a light box — a device that uses a fluorescent bulb to mimic the sun's intensity. Soon she was waking up at 9 A.M. — without her alarm. "That, for me, was extraordinary," says Weihs, who now consistently turns in by 10:30 P.M. and gets up at 7:30 A.M. "The difference is life-changing."
-------
Jacques' remarks:
Just as I like sharing meaningful articles from various well known sources with you on food, dieting, and other Health-oriented issues...
...I also like to add truthful comments which may, at times, contradict or improve the contents of parts of the said articles.
For instance, the latter perpetuate the traditional food restrictions, or other dieting dos and don'ts.
During my long career as a clinical psychologist and Hypnotherapist, I researched, found, developed, tested and taught thousands of overweight and obese individuals, a far simpler lifestyle. It became known as my "S.L.I.M. For Life" Weight Management Trainings...
...Which allows the participants to start with an amzingly daring "Eat anything you like, as often as you like, as much as you like...so long as you listen to my tapes or CDs at least twice a day and do your "Modulations".
I also repeatedly mention that, eversince my teenage years, I have refused to follow any/all "diet plans".
Instead, I learned to listen to my instinctual Inner voice,or Higher Self's "messages" and directions...which have never failed to let me know when I am truly hungry or just craving a favorite snack...
Learning the difference empowered me to naturally, in a relaxed, stress-free way, tame all snack attacks and keep my weight blalance on track. It Works...at any age!
This is one part of what I teach during my Trainings.
Another is how to fall asleep deply, peacefully and reconstructively within five minutes or less, druglessly, even when your mind is racing. (I compare this state of turmoil to a drunken monkey stung by a scorpion...).
Best of all, our Trainings transcend "medical remedies", "biological clocks", "melatonin" and all other standard means, prescriptions and ineffective methods used for this tiresome (pun INTENDED) problem.
The techniques I have developed and used for decades, and share, Work...Every Time...100%! So, cheer up! Best always,
Jacques
Monday, November 19, 2007
Sleep: More Important Than You Think
Copyright © Jacques Girard, Ph.D.
Reviewed By Stuart Meyers, MD
By Michael Breus
WebMD Feature
Not sleeping enough and not sleeping well is not OK. As a matter of fact, there is quite a price to pay. It may surprise you to learn that chronic sleep deprivation, for whatever reason, significantly affects your health, performance, safety, and pocketbook.
There are many causes of sleep deprivation. The stresses of daily life may intrude upon our ability to sleep well, or perhaps we trade sleep for more work or play. We may have medical or mental-health conditions that disrupt our sleep, and be well aware that we are sleep-deprived.
However, it is critically important to realize that sleep deprivation is very often due to unrecognized sleep disorders. After a typical night's sleep, you may not feel restored and refreshed and be sleepy during the day, but be totally unaware that you are sleep-deprived or have a sleep disorder. You might think, "It's just the stress of work or the kids," or you might have "always felt this way" and had no idea that you should feel differently. This lack of awareness compounds the consequences, because so many people remain undiagnosed for years.
That said, let's look at the consequences of sleep deprivation.
In the short term:
• Decreased Performance and Alertness: Sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32%.
• Memory and Cognitive Impairment: Decreased alertness and excessive daytime sleepiness impair your memory and your cognitive ability -- your ability to think and process information.
• Stress Relationships: Disruption of a bed partner's sleep due to a sleep disorder may cause significant problems for the relationship (for example, separate bedrooms, conflicts, moodiness, etc.).
• Poor Quality of Life: You might, for example, be unable to participate in certain activities that require sustained attention, like going to the movies, seeing your child in a school play, or watching a favorite TV show.
• Occupational Injury: Excessive sleepiness also contributes to a greater than twofold higher risk of sustaining an occupational injury.
• Automobile Injury: The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobile crashes, 71,000 injuries, and 1,550 fatalities.
The good news for many of the disorders that cause sleep deprivation is that after risk assessment, education, and treatment, memory and cognitive deficits improve and the number of injuries decreases.
In the long term, the clinical consequences of untreated sleep disorders are large indeed. They are associated with numerous, serious medical illnesses, including:
• High blood pressure
• Heart attack
• Heart failure
• Stroke
• Obesity
• Psychiatric problems, including depression and other mood disorders
• Attention Deficit Disorder (ADD)
• Mental impairment
• Fetal and childhood growth retardation
• Injury from accidents
• Disruption of bed partner's sleep quality
• Poor quality of life
Studies show an increased mortality risk for those reporting less than either six or seven hours per night. One study found that reduced sleep time is a greater mortality risk than smoking, high blood pressure, and heart disease. Sleep disturbance is also one of the leading predictors of institutionalization in the elderly, and severe insomnia triples the mortality risk in elderly men.
Remarkably, sleep loss may also be a contributing factor to obesity.
John Winkelman, MD, PhD, medical director of the Sleep Health Center at Brigham and Women's Hospital and assistant professor of psychiatry at Harvard Medical School sums up this finding up nicely: "What most people do not realize is that better sleep habits may be instrumental to the success of any weight management plan."
And Michael Thorpy, MD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York adds, "Any American making a resolution to lose weight ... should probably consider a parallel commitment for getting more sleep."
It is also important to realize the huge scope and prevalence of these disorders; more than 85 sleep disorders are recognized by the American Sleep Disorders Association, affecting more than 70 million Americans. Up to one-third of Americans have symptoms of insomnia; however, less than 10% of those are identified by primary-care doctors.
Sleep-related breathing disorders represent a spectrum of abnormalities that range from simple snoring to sleep apnea (repeated episodes of cessation of breathing during sleep). As highly prevalent as they are, most cases remain undiagnosed and untreated.
• Chronic snoring, for example, is associated with an increased incidence of heart and brain-related diseases. It is present in about 45% of the U.S. population; up to half of those have sleep apnea.
• The prevalence of sleep apnea is on par with diabetes and asthma. More than 20 million Americans -- 24% of adult men and 9% of adult women -- are estimated to have some degree of obstructive sleep apnea. Only a fraction have been diagnosed and treated.
• Sleep apnea is a primary risk factor for high blood pressure; as many as 40% of those people are undiagnosed and untreated for high blood pressure. Effective treatment of sleep apnea in patients with high blood pressure leads to a substantial reduction in stroke risk.
• Patients with moderate to severe sleep apnea perform as poorly as drunk drivers and have up to a 15-fold increased risk of motor vehicle accidents.
With the wealth of information and treatment options available for sleep deprivation, much of the suffering, illness from the many related diseases, increase in accident rates, and effects on productivity, performance, concentration, and memory can be avoided.
Increased awareness is the first step, for us individually and the health care community. Some researchers suggest that sleep deprivation should be recognized with the same seriousness that has been associated with the societal impact of alcohol.
Originally published May 2003.
Medically updated March 15, 2006.
________________________________________
SOURCES: Sleep: "We Are Chronically Sleep Deprived," Vol. 18 No. 10. Sleep Medicine, Kryger, Meir, et al., Third Edition. 2000. Sleep: "Excessive Daytime Sleepiness and Risk of Occupational Injuries in Non-shift Daytime Workers," Vol. No. 3. Heart Disease, Vol. 4 No. 5. Sleep "The Cost of Sleep-Related Accidents," Vol. 17, No. 1. National Center on Sleep Disorders Research. Sleep: "Health Care Utilization in the 10 Years Prior to Diagnosis in Obstructive Sleep Apnea Syndrome Patients," Vol. No. 22. Journal of Clinical Hypertentions, Vol. 4 No. 6. Journal of the American Board of Family Practice, Vol. 15 No. 2. Sleep: "Sleepiness-Related Accidents In Sleep Apnea Patients," Vol. 23 No. 3. AM Rev Respir Dis: "Automobile Accidents Involving Patients with Obstructive Sleep Apnea," Vol. 138. Am J Respir Crit Care Me: "Simulated Driving Performance in Patients With Obstructive Sleep Apnea," Vol. 154. Circulation: "Effect of Nasal Continuous Positive Airway Pressure Treatment on Blood Pressure in Patients with Obstructive Sleep apnea," Vol. 107. News release, "Planning to Lose Weight in the New Year? Experts Say, Think Sleep. Studies Show Sleep Loss May Sabotage Success of No.1 Resolution," Sanofi-Synthelabo Inc. Columbia University, Dept.of Otolaryngology, Head and Neck Surgery.
Copyright 2006 Sound Sleep, LLC.
Reviewed By Stuart Meyers, MD
By Michael Breus
WebMD Feature
Not sleeping enough and not sleeping well is not OK. As a matter of fact, there is quite a price to pay. It may surprise you to learn that chronic sleep deprivation, for whatever reason, significantly affects your health, performance, safety, and pocketbook.
There are many causes of sleep deprivation. The stresses of daily life may intrude upon our ability to sleep well, or perhaps we trade sleep for more work or play. We may have medical or mental-health conditions that disrupt our sleep, and be well aware that we are sleep-deprived.
However, it is critically important to realize that sleep deprivation is very often due to unrecognized sleep disorders. After a typical night's sleep, you may not feel restored and refreshed and be sleepy during the day, but be totally unaware that you are sleep-deprived or have a sleep disorder. You might think, "It's just the stress of work or the kids," or you might have "always felt this way" and had no idea that you should feel differently. This lack of awareness compounds the consequences, because so many people remain undiagnosed for years.
That said, let's look at the consequences of sleep deprivation.
In the short term:
• Decreased Performance and Alertness: Sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32%.
• Memory and Cognitive Impairment: Decreased alertness and excessive daytime sleepiness impair your memory and your cognitive ability -- your ability to think and process information.
• Stress Relationships: Disruption of a bed partner's sleep due to a sleep disorder may cause significant problems for the relationship (for example, separate bedrooms, conflicts, moodiness, etc.).
• Poor Quality of Life: You might, for example, be unable to participate in certain activities that require sustained attention, like going to the movies, seeing your child in a school play, or watching a favorite TV show.
• Occupational Injury: Excessive sleepiness also contributes to a greater than twofold higher risk of sustaining an occupational injury.
• Automobile Injury: The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobile crashes, 71,000 injuries, and 1,550 fatalities.
The good news for many of the disorders that cause sleep deprivation is that after risk assessment, education, and treatment, memory and cognitive deficits improve and the number of injuries decreases.
In the long term, the clinical consequences of untreated sleep disorders are large indeed. They are associated with numerous, serious medical illnesses, including:
• High blood pressure
• Heart attack
• Heart failure
• Stroke
• Obesity
• Psychiatric problems, including depression and other mood disorders
• Attention Deficit Disorder (ADD)
• Mental impairment
• Fetal and childhood growth retardation
• Injury from accidents
• Disruption of bed partner's sleep quality
• Poor quality of life
Studies show an increased mortality risk for those reporting less than either six or seven hours per night. One study found that reduced sleep time is a greater mortality risk than smoking, high blood pressure, and heart disease. Sleep disturbance is also one of the leading predictors of institutionalization in the elderly, and severe insomnia triples the mortality risk in elderly men.
Remarkably, sleep loss may also be a contributing factor to obesity.
John Winkelman, MD, PhD, medical director of the Sleep Health Center at Brigham and Women's Hospital and assistant professor of psychiatry at Harvard Medical School sums up this finding up nicely: "What most people do not realize is that better sleep habits may be instrumental to the success of any weight management plan."
And Michael Thorpy, MD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York adds, "Any American making a resolution to lose weight ... should probably consider a parallel commitment for getting more sleep."
It is also important to realize the huge scope and prevalence of these disorders; more than 85 sleep disorders are recognized by the American Sleep Disorders Association, affecting more than 70 million Americans. Up to one-third of Americans have symptoms of insomnia; however, less than 10% of those are identified by primary-care doctors.
Sleep-related breathing disorders represent a spectrum of abnormalities that range from simple snoring to sleep apnea (repeated episodes of cessation of breathing during sleep). As highly prevalent as they are, most cases remain undiagnosed and untreated.
• Chronic snoring, for example, is associated with an increased incidence of heart and brain-related diseases. It is present in about 45% of the U.S. population; up to half of those have sleep apnea.
• The prevalence of sleep apnea is on par with diabetes and asthma. More than 20 million Americans -- 24% of adult men and 9% of adult women -- are estimated to have some degree of obstructive sleep apnea. Only a fraction have been diagnosed and treated.
• Sleep apnea is a primary risk factor for high blood pressure; as many as 40% of those people are undiagnosed and untreated for high blood pressure. Effective treatment of sleep apnea in patients with high blood pressure leads to a substantial reduction in stroke risk.
• Patients with moderate to severe sleep apnea perform as poorly as drunk drivers and have up to a 15-fold increased risk of motor vehicle accidents.
With the wealth of information and treatment options available for sleep deprivation, much of the suffering, illness from the many related diseases, increase in accident rates, and effects on productivity, performance, concentration, and memory can be avoided.
Increased awareness is the first step, for us individually and the health care community. Some researchers suggest that sleep deprivation should be recognized with the same seriousness that has been associated with the societal impact of alcohol.
Originally published May 2003.
Medically updated March 15, 2006.
________________________________________
SOURCES: Sleep: "We Are Chronically Sleep Deprived," Vol. 18 No. 10. Sleep Medicine, Kryger, Meir, et al., Third Edition. 2000. Sleep: "Excessive Daytime Sleepiness and Risk of Occupational Injuries in Non-shift Daytime Workers," Vol. No. 3. Heart Disease, Vol. 4 No. 5. Sleep "The Cost of Sleep-Related Accidents," Vol. 17, No. 1. National Center on Sleep Disorders Research. Sleep: "Health Care Utilization in the 10 Years Prior to Diagnosis in Obstructive Sleep Apnea Syndrome Patients," Vol. No. 22. Journal of Clinical Hypertentions, Vol. 4 No. 6. Journal of the American Board of Family Practice, Vol. 15 No. 2. Sleep: "Sleepiness-Related Accidents In Sleep Apnea Patients," Vol. 23 No. 3. AM Rev Respir Dis: "Automobile Accidents Involving Patients with Obstructive Sleep Apnea," Vol. 138. Am J Respir Crit Care Me: "Simulated Driving Performance in Patients With Obstructive Sleep Apnea," Vol. 154. Circulation: "Effect of Nasal Continuous Positive Airway Pressure Treatment on Blood Pressure in Patients with Obstructive Sleep apnea," Vol. 107. News release, "Planning to Lose Weight in the New Year? Experts Say, Think Sleep. Studies Show Sleep Loss May Sabotage Success of No.1 Resolution," Sanofi-Synthelabo Inc. Columbia University, Dept.of Otolaryngology, Head and Neck Surgery.
Copyright 2006 Sound Sleep, LLC.
Sunday, November 18, 2007
How Much Sleep Do You Really Need?
Copyright © Jacques Girard, Ph.D.
Reviewed By Stuart Meyers, MD
By Michael Breus
WebMD Feature
Although many factors influence how much sleep you really need, most young adults report sleeping about seven and a half hours on weekday nights and eight and a half hours on weekend nights. And the common recommendation is eight hours a night. But individual needs vary greatly. There are so-called short-sleepers and long-sleepers -- those who need as little as five and a half hours to as much as about nine and a half hours.
How much sleep you require depends on several factors including:
• Your inherited genetic need
• Your sleep hygiene (those daily activities you control, from drinking coffee or alcohol to smoking and exercise)
• The quality of your sleep
• Your 24-hour daily cycle known as the circadian rhythm
For example, smoking, drinking, and exercise can affect your sleep dramatically. What you actually do in bed (like reading or watching TV) and how much exposure to light you have (looking at that bright computer screen 'til midnight) will also significantly alter both the quality and quantity of your sleep. They all interact to determine how long you need to sleep to wake up feeling refreshed and remain alert throughout the day.
How did we get the age-old recommendation that we need a solid eight hours of sleep? In a classic study, researchers placed a volunteer in windowless, light-controlled room for 30 days. The light was on for 16 hours and off for eight hours, but the study participant could also turn the lights on and off at will.
Before the experiment began, the subject routinely got about six and a half hours of sleep. During the first night of the experiment he slept eight hours, the second night 10 hours, the third night 12 hours, and the fourth night 14 hours. Over the next several days, he began to reduce the number of hours slept, eventually falling to a steady eight hours and 13 minutes. This experiment was performed repeatedly with all types of people, with similar results, and this is where the recommendation of eight hours comes from.
Your Sleep Debt
OK, so how do you determine how much sleep you really need?
First, let's look at your bank account -- your sleep bank account, that is -- and see if you have a debt to pay. Throughout the day, you take out about eight hours from this account, generating a sleep debt. Over the course of the night, as you snooze, you replenish your account. If you sleep only, say, six and a half hours, you still owe one and a half hours. If you do this for five nights in a row, you have lost an entire night's sleep! You will then need extra sleep over the next few days to replenish your sleep debt.
How much sleep do you get -- do you have a sleep debt? Do this simple test: Starting on a Sunday, do not drink alcohol or caffeine; do not smoke; go to sleep about the same time every night; and get an uninterrupted seven to eight hours of sleep for the next six nights. Then, on Saturday morning, sleep in. See how long your body will let you sleep. If you sleep longer than you did during the week -- then you have a sleep debt. So you should consider getting more sleep each night to replenish that sleep debt. Hey, not so easy, you say. Well, give it a try and do the best you can. Why?
Not getting the proper amount of and the best quality sleep may have serious consequences. Many studies have shown that sleep deprivation adversely affects performance and alertness. Reducing sleep by as little as one and a half hours for just one night reduces daytime alertness by about one-third. Excessive daytime sleepiness impairs memory and the ability to think and process information, and contributes to a substantially increased risk of sustaining an occupational injury.
The bottom line is that you should wake up feeling relatively refreshed, and you should generally not feel sleepy during the day. If this is not the case, you may have an unrecognized sleep disorder and should see your doctor or a sleep specialist.
Originally published April 1, 2003.
Medically updated Sept. 10, 2004.
________________________________________
SOURCES: Sleep Medicine, Kryger, Meir, et al., Third Edition, 2000. Sleep: "Excessive Daytime Sleepiness and risk of Occupational Injuries in Non-shift Daytime Workers," Vol. no. 3. Sleep: "Dose-response Relationship Between Sleep Duration and Human Psychomotor Vigilance and Subjective Awareness," Vol. 22, No. 2. Sleep: "We Are Chronically Sleep Deprived," Vol. 18 No. 10. The Promise of Sleep, by William Dement.
Copyright 2004 Sound Sleep, LLC.
The above was posted on our S.L.I.M. For Life Blog on July 14, 2007, so I ended it with: Happy Bastille Day! (On St. Patrick's Day, "Everyone is Irish"---Today: French!) :o)
Jacques
About the Author:SEE PROFILE
-----------------------------------------------------------------
Reviewed By Stuart Meyers, MD
By Michael Breus
WebMD Feature
Although many factors influence how much sleep you really need, most young adults report sleeping about seven and a half hours on weekday nights and eight and a half hours on weekend nights. And the common recommendation is eight hours a night. But individual needs vary greatly. There are so-called short-sleepers and long-sleepers -- those who need as little as five and a half hours to as much as about nine and a half hours.
How much sleep you require depends on several factors including:
• Your inherited genetic need
• Your sleep hygiene (those daily activities you control, from drinking coffee or alcohol to smoking and exercise)
• The quality of your sleep
• Your 24-hour daily cycle known as the circadian rhythm
For example, smoking, drinking, and exercise can affect your sleep dramatically. What you actually do in bed (like reading or watching TV) and how much exposure to light you have (looking at that bright computer screen 'til midnight) will also significantly alter both the quality and quantity of your sleep. They all interact to determine how long you need to sleep to wake up feeling refreshed and remain alert throughout the day.
How did we get the age-old recommendation that we need a solid eight hours of sleep? In a classic study, researchers placed a volunteer in windowless, light-controlled room for 30 days. The light was on for 16 hours and off for eight hours, but the study participant could also turn the lights on and off at will.
Before the experiment began, the subject routinely got about six and a half hours of sleep. During the first night of the experiment he slept eight hours, the second night 10 hours, the third night 12 hours, and the fourth night 14 hours. Over the next several days, he began to reduce the number of hours slept, eventually falling to a steady eight hours and 13 minutes. This experiment was performed repeatedly with all types of people, with similar results, and this is where the recommendation of eight hours comes from.
Your Sleep Debt
OK, so how do you determine how much sleep you really need?
First, let's look at your bank account -- your sleep bank account, that is -- and see if you have a debt to pay. Throughout the day, you take out about eight hours from this account, generating a sleep debt. Over the course of the night, as you snooze, you replenish your account. If you sleep only, say, six and a half hours, you still owe one and a half hours. If you do this for five nights in a row, you have lost an entire night's sleep! You will then need extra sleep over the next few days to replenish your sleep debt.
How much sleep do you get -- do you have a sleep debt? Do this simple test: Starting on a Sunday, do not drink alcohol or caffeine; do not smoke; go to sleep about the same time every night; and get an uninterrupted seven to eight hours of sleep for the next six nights. Then, on Saturday morning, sleep in. See how long your body will let you sleep. If you sleep longer than you did during the week -- then you have a sleep debt. So you should consider getting more sleep each night to replenish that sleep debt. Hey, not so easy, you say. Well, give it a try and do the best you can. Why?
Not getting the proper amount of and the best quality sleep may have serious consequences. Many studies have shown that sleep deprivation adversely affects performance and alertness. Reducing sleep by as little as one and a half hours for just one night reduces daytime alertness by about one-third. Excessive daytime sleepiness impairs memory and the ability to think and process information, and contributes to a substantially increased risk of sustaining an occupational injury.
The bottom line is that you should wake up feeling relatively refreshed, and you should generally not feel sleepy during the day. If this is not the case, you may have an unrecognized sleep disorder and should see your doctor or a sleep specialist.
Originally published April 1, 2003.
Medically updated Sept. 10, 2004.
________________________________________
SOURCES: Sleep Medicine, Kryger, Meir, et al., Third Edition, 2000. Sleep: "Excessive Daytime Sleepiness and risk of Occupational Injuries in Non-shift Daytime Workers," Vol. no. 3. Sleep: "Dose-response Relationship Between Sleep Duration and Human Psychomotor Vigilance and Subjective Awareness," Vol. 22, No. 2. Sleep: "We Are Chronically Sleep Deprived," Vol. 18 No. 10. The Promise of Sleep, by William Dement.
Copyright 2004 Sound Sleep, LLC.
The above was posted on our S.L.I.M. For Life Blog on July 14, 2007, so I ended it with: Happy Bastille Day! (On St. Patrick's Day, "Everyone is Irish"---Today: French!) :o)
Jacques
About the Author:SEE PROFILE
-----------------------------------------------------------------
Saturday, November 17, 2007
On SLEEP…Its importance...
Copyright © Jacques Girard, Ph.D.
'Take rest; a field that has rested gives a bountiful crop.' (Ovid)
...Positive effects and benefits on Health and Weight Management…Sleeping pills and potions VS. Drugless, Natural SLEEP.
NBC-TV’s ‘Nighline’ Reports: Special series on SLEEP
(‘ Sleepless in America’ - Week 5/15-19/2006)… a few highlights of interest:
• It has been conclusively determined that the adult human body requires and average of 7-1/2 to 8 full hours of restful, peaceful, reconstructive SLEEP daily (nightly)..
• At another Sleep Clinic in PA. Dr. Sigrid Nissi states that the number of hours required to function ‘sharply’ varies with individual characteristics, including: age, weight, height, color and intellect…The more intelligent amongst the latter are said to rank amongst the more successful members of our society…
Ben Franklin said ‘Early to bed and early to rise’, and slept 3-4 hours on the average...Jay Leno and many others survive very well on just a few hours’ sleep…oftentimes broken up in several naps of 20 or more minutes each... while others claim that 8-9 hours is a minimum for them…
Apparently, more time-tested results are forthcoming on this important topic…
* Poor sleeping habits and sustained sleeplessness within the U.S. work force is costing business and industry an everage of 15 Billion Dollar$+ yearly in lost productivity due to absenteeism...Related medical costs exceed $16 Billion Dollar$...
• The Big Winners are the members of the Pharmaceutical Indsutry, whose components pocketed $43.1 Billion Dollar$ in profits from sales last year (an increase of 30% over the previous year for heavily advertised ‘LUNESTA’ and ‘AMBIEN’...in spite of strong negative reports of dangerous effects upon many ‘AMBIEN’ users: loss of memory...balance...car accidents, arrests for ‘Driving UnderT he Influence’ etc.!)…
More than ever, I feel privileged to have developed very Effective, Safe, Totally Drug-Free Modulations and techniques that ensure Fast, Deep, Sound, Rejunevating SLEEP…taught during The I.D.S and S.L.I.M. For Life © Trainings!
In weight management, it is important to note that a good night’s sleep helps your body process carbohydrates…
A recent study revealed that people with a sleep debt had lower glucose tolerance compared to when they were well rested… glucose tolerance may increase the risk of carbohydrate metabolism disorders, such as hypoglycemia…since, when you’re sleep deprived, sugars tend to linger in the blood and trigger insulin production...thus elevating body fat storage, which can contribute to type 2 diabetes problems...
Persistent insomnia: prolonged lack of sleep, of reposing, refreshing, restorative rest can cause Sleep Deprivation with potential consequential health problems of varied kinds, oftentimes severe…
Nights of sound, restful sleep are of the utmost importance in all weight management programs for better control of metabolic control and other pivotal excess fat burning processes... while lack of restful sleep interferes with the secretion of cortisol , a hormone that regulates appetite…If their levels are off balance, you may still feel ‘false hunger pangs’ although you may actually be ‘full’!...
Conversely, 7-8 hours of deep, restful, reconstructive sleep helps the body’s immune system as well as moods, outlook on life, concentration, clear thinking, blood pressure, heart health and many more wellness factors which we cover in another one of our Seminars dealing exclusively with this issue...
If this is getting a bit too serious for you... remember the old saying, whenever you go to bed : ‘one good turn…takes most of the covers!’….:o)
As has been mentioned throughout this Introductory work (of which this post is but a small fraction: the Simplest...Best... Safest...Healthiest option is to Relax and let your S.L.I.M. For Life Modulations © empower you to harness the widest variety of Life Problems…
…in this case, that of restful, revitalizing, reconstructive, rejuvenating SLEEP.
On March 8, 2006...another in a long series of alarming news items was aired…
A ‘marvelous little sleeping pill’ extensively advertised, especially on TV, as being ‘safe...effective...and non-narcotic’ : LUNESTA was named as being the culprit involved in the arrest and incarceration for DUI (driving under the influence) of individuals displaying dangerously eratic patterns while operating a vehicle on our roadways.
Multiple traffic tickets were issued...and arrests made where accidents were involved. Amongst the tell-tale danger signals detected by the arresting officers were: weaving...apparent absence of proper coordination...lethargy... confusion...too-slow reaction time…
The ensuing blood tests revealed no illegal alcohol content but chemicals found in LUNESTA...which the apprehended individuals stated having taken the night before…Those who had also imbibed alcohol came out looking the worst…
This latest event on the alcohol and drugs scene resulted in adding a notch on he gun of the Law…labeling prosecutions involving users of LUNESTA (and other sleeping pills and potions) as ‘Sleep-Driving’... and they just coined ‘DUI-A’…
For what it’s worth, and in all fairness to these pill-pushers’ alluring statements, such as: ‘Turn Off Your Restless Mind…’ and several more convincing ones…
they did also issue a few warnings and disclaimers which will ultimately serve to get them off the hook legally and criminally...and save them a small fortune, should the above LUNESTA-caused problems catapult into big buck law suits, class-action or others resulting in large awards…
We are indeed living in history-making times…sad to say, in cases such as this…
So, do not have any nightmares, but drug-free Happy, Peaceful Dreams and SLEEP on this Daturday the 17th. night!
Your Friend,
Jacques
About the Author:SEE PROFILE
'Take rest; a field that has rested gives a bountiful crop.' (Ovid)
...Positive effects and benefits on Health and Weight Management…Sleeping pills and potions VS. Drugless, Natural SLEEP.
NBC-TV’s ‘Nighline’ Reports: Special series on SLEEP
(‘ Sleepless in America’ - Week 5/15-19/2006)… a few highlights of interest:
• It has been conclusively determined that the adult human body requires and average of 7-1/2 to 8 full hours of restful, peaceful, reconstructive SLEEP daily (nightly)..
• At another Sleep Clinic in PA. Dr. Sigrid Nissi states that the number of hours required to function ‘sharply’ varies with individual characteristics, including: age, weight, height, color and intellect…The more intelligent amongst the latter are said to rank amongst the more successful members of our society…
Ben Franklin said ‘Early to bed and early to rise’, and slept 3-4 hours on the average...Jay Leno and many others survive very well on just a few hours’ sleep…oftentimes broken up in several naps of 20 or more minutes each... while others claim that 8-9 hours is a minimum for them…
Apparently, more time-tested results are forthcoming on this important topic…
* Poor sleeping habits and sustained sleeplessness within the U.S. work force is costing business and industry an everage of 15 Billion Dollar$+ yearly in lost productivity due to absenteeism...Related medical costs exceed $16 Billion Dollar$...
• The Big Winners are the members of the Pharmaceutical Indsutry, whose components pocketed $43.1 Billion Dollar$ in profits from sales last year (an increase of 30% over the previous year for heavily advertised ‘LUNESTA’ and ‘AMBIEN’...in spite of strong negative reports of dangerous effects upon many ‘AMBIEN’ users: loss of memory...balance...car accidents, arrests for ‘Driving UnderT he Influence’ etc.!)…
More than ever, I feel privileged to have developed very Effective, Safe, Totally Drug-Free Modulations and techniques that ensure Fast, Deep, Sound, Rejunevating SLEEP…taught during The I.D.S and S.L.I.M. For Life © Trainings!
In weight management, it is important to note that a good night’s sleep helps your body process carbohydrates…
A recent study revealed that people with a sleep debt had lower glucose tolerance compared to when they were well rested… glucose tolerance may increase the risk of carbohydrate metabolism disorders, such as hypoglycemia…since, when you’re sleep deprived, sugars tend to linger in the blood and trigger insulin production...thus elevating body fat storage, which can contribute to type 2 diabetes problems...
Persistent insomnia: prolonged lack of sleep, of reposing, refreshing, restorative rest can cause Sleep Deprivation with potential consequential health problems of varied kinds, oftentimes severe…
Nights of sound, restful sleep are of the utmost importance in all weight management programs for better control of metabolic control and other pivotal excess fat burning processes... while lack of restful sleep interferes with the secretion of cortisol , a hormone that regulates appetite…If their levels are off balance, you may still feel ‘false hunger pangs’ although you may actually be ‘full’!...
Conversely, 7-8 hours of deep, restful, reconstructive sleep helps the body’s immune system as well as moods, outlook on life, concentration, clear thinking, blood pressure, heart health and many more wellness factors which we cover in another one of our Seminars dealing exclusively with this issue...
If this is getting a bit too serious for you... remember the old saying, whenever you go to bed : ‘one good turn…takes most of the covers!’….:o)
As has been mentioned throughout this Introductory work (of which this post is but a small fraction: the Simplest...Best... Safest...Healthiest option is to Relax and let your S.L.I.M. For Life Modulations © empower you to harness the widest variety of Life Problems…
…in this case, that of restful, revitalizing, reconstructive, rejuvenating SLEEP.
On March 8, 2006...another in a long series of alarming news items was aired…
A ‘marvelous little sleeping pill’ extensively advertised, especially on TV, as being ‘safe...effective...and non-narcotic’ : LUNESTA was named as being the culprit involved in the arrest and incarceration for DUI (driving under the influence) of individuals displaying dangerously eratic patterns while operating a vehicle on our roadways.
Multiple traffic tickets were issued...and arrests made where accidents were involved. Amongst the tell-tale danger signals detected by the arresting officers were: weaving...apparent absence of proper coordination...lethargy... confusion...too-slow reaction time…
The ensuing blood tests revealed no illegal alcohol content but chemicals found in LUNESTA...which the apprehended individuals stated having taken the night before…Those who had also imbibed alcohol came out looking the worst…
This latest event on the alcohol and drugs scene resulted in adding a notch on he gun of the Law…labeling prosecutions involving users of LUNESTA (and other sleeping pills and potions) as ‘Sleep-Driving’... and they just coined ‘DUI-A’…
For what it’s worth, and in all fairness to these pill-pushers’ alluring statements, such as: ‘Turn Off Your Restless Mind…’ and several more convincing ones…
they did also issue a few warnings and disclaimers which will ultimately serve to get them off the hook legally and criminally...and save them a small fortune, should the above LUNESTA-caused problems catapult into big buck law suits, class-action or others resulting in large awards…
We are indeed living in history-making times…sad to say, in cases such as this…
So, do not have any nightmares, but drug-free Happy, Peaceful Dreams and SLEEP on this Daturday the 17th. night!
Your Friend,
Jacques
About the Author:SEE PROFILE
Friday, November 16, 2007
Drug- and Alcohol-Related Sleep Problems
Copyright (c) Jacques Girard, Ph.D.
Sleep problems have been associated with drug use, drug abuse and withdrawal from drug abuse. Sleep disturbances also have been linked to the use of alcohol and to chronic alcoholism.
Drugs and Sleep
Many prescription and nonprescription medications can cause sleep problems. The severity of sleep problems caused by a medication will vary from person to person.
Prescription drugs that may cause sleep problems include:
High blood pressure medications
Hormones such as oral contraceptives
Steroids including prednisone
Respiratory inhaled medications
Diet pills
Attention deficit/hyperactivity disorder medications
Some antidepressants
Nonprescription medicines that can cause sleep problems include:
Pseudoephedrine, including the brand Sudafed
Medications with caffeine. These include the brands Anacin, Excedrin, and No-Doz as well as some cough and cold medications.
Illegal drugs such as cocaine, amphetamines, and methamphetamines.
Nicotine, which can disrupt sleep and reduce total sleep time. (Smokers report more daytime sleepiness than do nonsmokers, especially in younger age groups.)
Alcohol and Sleep
Alcohol often is thought of as a sedative or calming drug. While alcohol may induce sleep, the quality of sleep is often fragmented during the second half of the sleep period when the alcohol's relaxing effect wears off. As a result, alcohol induced sleep prevents you from getting the deep sleep you need since alcohol keeps you in the lighter stages of sleep.
(Reviewed by The Sleep Medicine Center at The Cleveland Clinic.)
-----
Have a restful weekend!
Jacques
Sleep problems have been associated with drug use, drug abuse and withdrawal from drug abuse. Sleep disturbances also have been linked to the use of alcohol and to chronic alcoholism.
Drugs and Sleep
Many prescription and nonprescription medications can cause sleep problems. The severity of sleep problems caused by a medication will vary from person to person.
Prescription drugs that may cause sleep problems include:
High blood pressure medications
Hormones such as oral contraceptives
Steroids including prednisone
Respiratory inhaled medications
Diet pills
Attention deficit/hyperactivity disorder medications
Some antidepressants
Nonprescription medicines that can cause sleep problems include:
Pseudoephedrine, including the brand Sudafed
Medications with caffeine. These include the brands Anacin, Excedrin, and No-Doz as well as some cough and cold medications.
Illegal drugs such as cocaine, amphetamines, and methamphetamines.
Nicotine, which can disrupt sleep and reduce total sleep time. (Smokers report more daytime sleepiness than do nonsmokers, especially in younger age groups.)
Alcohol and Sleep
Alcohol often is thought of as a sedative or calming drug. While alcohol may induce sleep, the quality of sleep is often fragmented during the second half of the sleep period when the alcohol's relaxing effect wears off. As a result, alcohol induced sleep prevents you from getting the deep sleep you need since alcohol keeps you in the lighter stages of sleep.
(Reviewed by The Sleep Medicine Center at The Cleveland Clinic.)
-----
Have a restful weekend!
Jacques
Tuesday, November 13, 2007
Overcoming Overeating - Conclusion
What Makes a Food Satisfying?
Research during the past decade suggests there are three factors that help make a meal more satisfying: the weight of the food, the amount of protein, and the amount of fiber.
A revolutionary study done by researchers at the University of Sydney in 1995 noted that of the 38 foods tested, certain foods scored higher in satiety. Top-scoring foods included whole-meal bread, grainy bread, cheese, eggs, brown pasta, popcorn, all-bran cereal, grapes, porridge, baked beans, apples, beefsteak, ling fish (a type of cod), and oranges. All of these foods are high in fiber, water, or protein.
And which foods tend to have low satiety scores (making them much easier to overeat)? These would be foods with large amounts of fat, sugar, and/or refined carbohydrates, like potato chips, candy bars, and white bread.
'Satisfaction Score' for 20 Common Dishes
So is there a way you can determine how satisfying your favorite foods are likely to be? A mathematical formula calculates a satisfaction score for a food. First we give a serving of a particular food points for its weight divided by calories (multiplied by 4 to give it significant point value). Secondly we add the number of grams of protein it contains. Finally we add the number of grams of fiber. Using this point system, this is how 20 popular American dishes would rate:
Food Weight divided by calories and multiplied by 4 Protein grams, Fiber grams...
Satisfaction Score: Very satisfying
Turkey sandwich on wheat bread
Oatmeal made with 3/4 cup oats + 1 1/2 cups 1% milk
Bean burrito
Grilled cheese on whole-wheat with 1.5 oz reduced-fat cheese
Veggie omelet with 1 egg, 1/4 cup egg substitute, 1/2 cup broccoli+ 1 oz cheese
Minestrone soup, 2 cups
2 whole-wheat pancakes with 2 strips turkey bacon + 1 tablespoon lite syrup
1 cup whole-wheat blend pasta with 2/3 cup marinara + 2 tbsp Parmesan
Moderately satisfying
Lite nonfat yogurt, 1 cup
Raisin Bran, 1 cup with 1/2 cup 1% milk
Sour cream & chive potato
Fresh fruit salad, 1 1/2 cups
Caesar side salad with reduced-fat ranch dressing
Cheese pizza, 1/12 of large pie
Chocolate shake,
Not so satisfying
Snickers, 2-ounce bar
Potato chips, 2 oz
French fries, small order from fast-food chain
Cheese puffs, 2 oz
Twinkie
--------
Courtesy WebMD
--------
Jacques' remarks:
...and, if the above list does not quite match your own favorite foods (which is the case with me)...at least it is hoped that this article increased your awareness on the subject...As you already know from my previous Posts, I get my guidance from "within"... :o)
Be well! Love,
Jacques
Research during the past decade suggests there are three factors that help make a meal more satisfying: the weight of the food, the amount of protein, and the amount of fiber.
A revolutionary study done by researchers at the University of Sydney in 1995 noted that of the 38 foods tested, certain foods scored higher in satiety. Top-scoring foods included whole-meal bread, grainy bread, cheese, eggs, brown pasta, popcorn, all-bran cereal, grapes, porridge, baked beans, apples, beefsteak, ling fish (a type of cod), and oranges. All of these foods are high in fiber, water, or protein.
And which foods tend to have low satiety scores (making them much easier to overeat)? These would be foods with large amounts of fat, sugar, and/or refined carbohydrates, like potato chips, candy bars, and white bread.
'Satisfaction Score' for 20 Common Dishes
So is there a way you can determine how satisfying your favorite foods are likely to be? A mathematical formula calculates a satisfaction score for a food. First we give a serving of a particular food points for its weight divided by calories (multiplied by 4 to give it significant point value). Secondly we add the number of grams of protein it contains. Finally we add the number of grams of fiber. Using this point system, this is how 20 popular American dishes would rate:
Food Weight divided by calories and multiplied by 4 Protein grams, Fiber grams...
Satisfaction Score: Very satisfying
Turkey sandwich on wheat bread
Oatmeal made with 3/4 cup oats + 1 1/2 cups 1% milk
Bean burrito
Grilled cheese on whole-wheat with 1.5 oz reduced-fat cheese
Veggie omelet with 1 egg, 1/4 cup egg substitute, 1/2 cup broccoli+ 1 oz cheese
Minestrone soup, 2 cups
2 whole-wheat pancakes with 2 strips turkey bacon + 1 tablespoon lite syrup
1 cup whole-wheat blend pasta with 2/3 cup marinara + 2 tbsp Parmesan
Moderately satisfying
Lite nonfat yogurt, 1 cup
Raisin Bran, 1 cup with 1/2 cup 1% milk
Sour cream & chive potato
Fresh fruit salad, 1 1/2 cups
Caesar side salad with reduced-fat ranch dressing
Cheese pizza, 1/12 of large pie
Chocolate shake,
Not so satisfying
Snickers, 2-ounce bar
Potato chips, 2 oz
French fries, small order from fast-food chain
Cheese puffs, 2 oz
Twinkie
--------
Courtesy WebMD
--------
Jacques' remarks:
...and, if the above list does not quite match your own favorite foods (which is the case with me)...at least it is hoped that this article increased your awareness on the subject...As you already know from my previous Posts, I get my guidance from "within"... :o)
Be well! Love,
Jacques
Monday, November 12, 2007
Overcoming Overeating - Part II
Experts say there are things you can do to make yourself more likely to stop eating when you are comfortable. They include:
Eat slowly. This isn't a new concept; remember all those familiar dieting tips like "sip water between bites" and "chew thoroughly before swallowing"? These were all aimed at slowing us down when we eat.
Research led by Mark Gold, MD, at the University of Florida at Gainesville has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person (*). Eating slowly ensures that these important messages have time to reach the brain.
Be aware. "Be more attentive about the whole eating experience; don't eat when you are driving or at the computer or watching TV," advises Bacon.
When we're distracted or hurried the food (and calories) we eat tend not to register well in our brains. Jean Kristeller, PhD, a psychologist and Indiana State University researcher, suggests a brief premeal meditation to get centered before eating so you can more easily derive pleasure from your food, give the meal your full attention, and notice when you've had enough.
Make the first bites count. Bacon believes that maximum food enjoyment comes in the initial bites. "After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good," she explains. Satisfying your taste buds by really savoring those first few bites may help you stop eating when you're physically comfortable.
Keep up appearances. Using a smaller plate and paying attention to the presentation of a meal can increase your awareness of the food in front of you and help you stop eating when you are comfortable. "The brain looks at the plate and decides if the portion is adequate," says Gold. "It takes some time, but the smaller the plate, the smaller the portion."
Choose satisfying foods. Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate, Gold recommends. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach without going overboard on calories.
(Concluded in next Post)
--------
(*) Jacques' notes:
In my S.L.I.M. For Life Trainings, I suggest that,if you are particularly enjoying a dish (whether because it tastes soooo gooood that your taste buds are reaching climaxes :o)...or you were starving and "can't get enough")...once you have finished that plateful, instead of anxiously rushing to the pot or pan to refill and load up seconds...
...WAIT 20 or more minutes before so doing!
Find something, anything to distract you, something mundane to occupy your attention...and BE SURE NOT to think of, or obsess about that second plateful while you do it....
Then, if after 20-30 minutes, you truly still experience the yearning for that second serving: Go For It!...Enjoy...Savor...and guiltlessly satisfy your desire!
Of course, S.L.I.M. For Life participants benefit from melting away excess calories, weight and fats by practicing daily our amazing Modulations...It's like doing "The Biggest Loser" heavy duty exercises, but without the physical strain: strictly letting your Subconscious brain take care of the dynamics...Super-charging the metabolism while depressing the hunger cravings/pleasure centers...
Best always,
Jacques
Eat slowly. This isn't a new concept; remember all those familiar dieting tips like "sip water between bites" and "chew thoroughly before swallowing"? These were all aimed at slowing us down when we eat.
Research led by Mark Gold, MD, at the University of Florida at Gainesville has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person (*). Eating slowly ensures that these important messages have time to reach the brain.
Be aware. "Be more attentive about the whole eating experience; don't eat when you are driving or at the computer or watching TV," advises Bacon.
When we're distracted or hurried the food (and calories) we eat tend not to register well in our brains. Jean Kristeller, PhD, a psychologist and Indiana State University researcher, suggests a brief premeal meditation to get centered before eating so you can more easily derive pleasure from your food, give the meal your full attention, and notice when you've had enough.
Make the first bites count. Bacon believes that maximum food enjoyment comes in the initial bites. "After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good," she explains. Satisfying your taste buds by really savoring those first few bites may help you stop eating when you're physically comfortable.
Keep up appearances. Using a smaller plate and paying attention to the presentation of a meal can increase your awareness of the food in front of you and help you stop eating when you are comfortable. "The brain looks at the plate and decides if the portion is adequate," says Gold. "It takes some time, but the smaller the plate, the smaller the portion."
Choose satisfying foods. Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate, Gold recommends. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach without going overboard on calories.
(Concluded in next Post)
--------
(*) Jacques' notes:
In my S.L.I.M. For Life Trainings, I suggest that,if you are particularly enjoying a dish (whether because it tastes soooo gooood that your taste buds are reaching climaxes :o)...or you were starving and "can't get enough")...once you have finished that plateful, instead of anxiously rushing to the pot or pan to refill and load up seconds...
...WAIT 20 or more minutes before so doing!
Find something, anything to distract you, something mundane to occupy your attention...and BE SURE NOT to think of, or obsess about that second plateful while you do it....
Then, if after 20-30 minutes, you truly still experience the yearning for that second serving: Go For It!...Enjoy...Savor...and guiltlessly satisfy your desire!
Of course, S.L.I.M. For Life participants benefit from melting away excess calories, weight and fats by practicing daily our amazing Modulations...It's like doing "The Biggest Loser" heavy duty exercises, but without the physical strain: strictly letting your Subconscious brain take care of the dynamics...Super-charging the metabolism while depressing the hunger cravings/pleasure centers...
Best always,
Jacques
Sunday, November 11, 2007
How to Stop Overeating
Try these tips for getting more satisfaction from fewer calories.
By Elaine Magee, RD
WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang,MD
Babies are born knowing to eat when they are hungry, and stop when they are comfortable. But as we grow up and are exposed to fad diets, advertising, food used as a reward, etc., many of us unlearn this beautifully balanced way of eating and begin to overeat.
Yet eating when you are hungry and stopping when you are comfortable is one of the keys to healthy eating and living, says Linda Bacon, PhD, nutrition professor at the City College of San Francisco.
Much has been written on the "eating when you're hungry" side of this equation. But how do you learn to stop when you're comfortable if you've lost touch with this over the years?
(To Be Continued)
--------
Jacques' Notes:
The last paragraph above echoes my own views on the subject, which I also incorporate in my Weight Management Trainings.
To go one step further, the same principle applies to drinking. Especially that old adage of "Eight glasses of water daily", which I have seldom, if ever, adhered to. Instead, I drink when I'm thirsty and stop when thirst is gone.
Recently, it was found that my instincts about food and drink have served me well. And anyone else who has learned to listen to their "Inner Voice" and stick to its dictates, realizing that it guides us with wisdom straight from our Higher Self.
What I am referring to is a scientific "discovery" and reversal of the above mentioned prior "Eight glasses" Rule. For it was overwhelmingly found that water, if drunk in quantities that exceed one's craving for it has been shown to be toxic. Especially in individuals whose kidneys were not naturally equipped to process large amounts of water or other liquids.
The Physician who reported this shocking news on NBC-TV's "Today" Show presented it with humor, when she said: "An amazing discovery has just been made: it is called "THIRST"...and the safest way to handle it is to satisfy it whenever we become aware of it, then, STOP drinking as soon as it STOPS nagging."
Lastly and Most Importantly, I ask you to join me in Honoring, Supporting and Thanking All our men and women in uniform, past and present, on this, THEIR Day!
Hope you're enjoying a fine weekend! SHALOM!
Your Friend,
Jacques
By Elaine Magee, RD
WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang,MD
Babies are born knowing to eat when they are hungry, and stop when they are comfortable. But as we grow up and are exposed to fad diets, advertising, food used as a reward, etc., many of us unlearn this beautifully balanced way of eating and begin to overeat.
Yet eating when you are hungry and stopping when you are comfortable is one of the keys to healthy eating and living, says Linda Bacon, PhD, nutrition professor at the City College of San Francisco.
Much has been written on the "eating when you're hungry" side of this equation. But how do you learn to stop when you're comfortable if you've lost touch with this over the years?
(To Be Continued)
--------
Jacques' Notes:
The last paragraph above echoes my own views on the subject, which I also incorporate in my Weight Management Trainings.
To go one step further, the same principle applies to drinking. Especially that old adage of "Eight glasses of water daily", which I have seldom, if ever, adhered to. Instead, I drink when I'm thirsty and stop when thirst is gone.
Recently, it was found that my instincts about food and drink have served me well. And anyone else who has learned to listen to their "Inner Voice" and stick to its dictates, realizing that it guides us with wisdom straight from our Higher Self.
What I am referring to is a scientific "discovery" and reversal of the above mentioned prior "Eight glasses" Rule. For it was overwhelmingly found that water, if drunk in quantities that exceed one's craving for it has been shown to be toxic. Especially in individuals whose kidneys were not naturally equipped to process large amounts of water or other liquids.
The Physician who reported this shocking news on NBC-TV's "Today" Show presented it with humor, when she said: "An amazing discovery has just been made: it is called "THIRST"...and the safest way to handle it is to satisfy it whenever we become aware of it, then, STOP drinking as soon as it STOPS nagging."
Lastly and Most Importantly, I ask you to join me in Honoring, Supporting and Thanking All our men and women in uniform, past and present, on this, THEIR Day!
Hope you're enjoying a fine weekend! SHALOM!
Your Friend,
Jacques
Saturday, November 10, 2007
Destiny, Fate, Faith and Choice
Ever since the earliest times of recorded human history , the transitions from darkness into the dawn of civilization created a godless type of religious fervor, later called superstition.
Spread by word-of-mouth by the naïve and the ignorant, then by star worshipers, astrology and pre-destiny were born.
Countless generations have come and gone. Fanatical fears, doubts, worries, uncertainties validated “fate”…especially after man created God in his own image, to whom to speak, to question, to blame, to ask for favors and miracles.
This event made it simple to shrug personal responsibilities and shift blame…Something “bad” happens: “it was fated!…God’s will!... destiny!”…not to be questioned, resisted or countered with one’s own dynamic actions…
Then, with the advent of psychology, parapsychology, self-hypnosis, New Age thinking…:”choice” was born.
Wise sayings like “God helps those who help themselves”, Positive Thinking, the right and duty to make one’s own choices for one’s own life... and more controversial concepts steadily exposed traditional beliefs to more revolutionary ones.
Gradually superimposing seemingly daring behavioral trends emerged. Such as the individuals’ ability to decide for themselves the direction of the desired or preferred pathways to independently follow if they are to improve their own future and the quality of their life… Choice.
This attitude involves and requires the need to make changes. As I touched on in a recent post, “Change” can be a scary, difficult process which renders the doer uncomfortable and stressed. This is essentially psychological..emotional.
For, especially to the ultra-religious, the fanatical, superstitious, fearful of repercussions and all sorts of punishments from Above, this sort of gutsy behavior resembles sacrilegious offenses . Their minds become somewhat confused, angry, resentful towards those they accuse of being disrespectful sinners...unfaithful and disloyal to God.
During my Seminars Trainings, I always mention that , as a scientist, the more I study the physiology of the human brain, the more I believe that God, by whatever denomination, placed a seed of Him/Her/ItSelf into each and every human Subconscious brain, to do with exactly what the possessor desires, decides and chooses. Positive or egative...to build up or destruct...to attract healing or death...
Rather than this being an affront to God (Who/What ever He/She/It Is or may be, if any), I view my Self-Hypnosis system ("Modulations"), which involves chosing, deciding and dynamically causing desired actions to materialize, as being the strongest possible acknowledgement of Faith and Respect for the Superior Power.
What better way to confirm and prove His/Her/Its existence than make that seed manifest its powers through our enthusiastic use of it?
Far more sincere and effective than passively sitting in a Church, Temple or Synagogue, merely mouthing written, repetitious orations, more often than not mis/ununderstood by the orationers.
For, to dare utilizing my unorthodox method of acknowledging and revering a Higher Power is often rebuked by narrow-minded, bigoted classes of fundamentalists. So what?, I say.
All that matters is that this Inner “God-Power” Works…every time it is called upon with intense determination. The results of which benefits or hurts us, depending on what it is we choose to think, say or do. This does not imply that we ARE Gods... rather that we ARE equipped with many powers and divine abilities with which "to help ourSelves", as in "God Helps those who...".
The latter was recently demonstrated in my own case, I humbly brag. I am referring to the "miracle' assisted by my way to "pray" dynamically by addressing my "Inner God", which I do by practicing my "Modulations". The details of which were shared in previous posts relating to my colon cancer operation and its aftermath, just a couple of months ago.
This reduces the ancient (and ongoing traditional beliefs in) Fate and (pre)Destiny to CHOICE…
So sayeth Your Friend, who asks you to choose having a Great weekend!
Jacques
Spread by word-of-mouth by the naïve and the ignorant, then by star worshipers, astrology and pre-destiny were born.
Countless generations have come and gone. Fanatical fears, doubts, worries, uncertainties validated “fate”…especially after man created God in his own image, to whom to speak, to question, to blame, to ask for favors and miracles.
This event made it simple to shrug personal responsibilities and shift blame…Something “bad” happens: “it was fated!…God’s will!... destiny!”…not to be questioned, resisted or countered with one’s own dynamic actions…
Then, with the advent of psychology, parapsychology, self-hypnosis, New Age thinking…:”choice” was born.
Wise sayings like “God helps those who help themselves”, Positive Thinking, the right and duty to make one’s own choices for one’s own life... and more controversial concepts steadily exposed traditional beliefs to more revolutionary ones.
Gradually superimposing seemingly daring behavioral trends emerged. Such as the individuals’ ability to decide for themselves the direction of the desired or preferred pathways to independently follow if they are to improve their own future and the quality of their life… Choice.
This attitude involves and requires the need to make changes. As I touched on in a recent post, “Change” can be a scary, difficult process which renders the doer uncomfortable and stressed. This is essentially psychological..emotional.
For, especially to the ultra-religious, the fanatical, superstitious, fearful of repercussions and all sorts of punishments from Above, this sort of gutsy behavior resembles sacrilegious offenses . Their minds become somewhat confused, angry, resentful towards those they accuse of being disrespectful sinners...unfaithful and disloyal to God.
During my Seminars Trainings, I always mention that , as a scientist, the more I study the physiology of the human brain, the more I believe that God, by whatever denomination, placed a seed of Him/Her/ItSelf into each and every human Subconscious brain, to do with exactly what the possessor desires, decides and chooses. Positive or egative...to build up or destruct...to attract healing or death...
Rather than this being an affront to God (Who/What ever He/She/It Is or may be, if any), I view my Self-Hypnosis system ("Modulations"), which involves chosing, deciding and dynamically causing desired actions to materialize, as being the strongest possible acknowledgement of Faith and Respect for the Superior Power.
What better way to confirm and prove His/Her/Its existence than make that seed manifest its powers through our enthusiastic use of it?
Far more sincere and effective than passively sitting in a Church, Temple or Synagogue, merely mouthing written, repetitious orations, more often than not mis/ununderstood by the orationers.
For, to dare utilizing my unorthodox method of acknowledging and revering a Higher Power is often rebuked by narrow-minded, bigoted classes of fundamentalists. So what?, I say.
All that matters is that this Inner “God-Power” Works…every time it is called upon with intense determination. The results of which benefits or hurts us, depending on what it is we choose to think, say or do. This does not imply that we ARE Gods... rather that we ARE equipped with many powers and divine abilities with which "to help ourSelves", as in "God Helps those who...".
The latter was recently demonstrated in my own case, I humbly brag. I am referring to the "miracle' assisted by my way to "pray" dynamically by addressing my "Inner God", which I do by practicing my "Modulations". The details of which were shared in previous posts relating to my colon cancer operation and its aftermath, just a couple of months ago.
This reduces the ancient (and ongoing traditional beliefs in) Fate and (pre)Destiny to CHOICE…
So sayeth Your Friend, who asks you to choose having a Great weekend!
Jacques
Thursday, November 8, 2007
Conclusion: Fight Fattening Foods
Follow these tips to help you enjoy fall’s harvest without the extra calories:
Rule No. 1 is to try enjoying the autumn harvest simply prepared, without lots of extra fat and sugar. A roasted sweet potato is so delicious it really needs nothing, so skip the butter, brown sugar, nuts, and marshmallows.
Get moving. Do some push-ups, sit-ups, or jumping jacks during halftime or commercials. Better yet, watch the game while you pedal on your stationary bike. "Stay active and be consistent with your routine, or try to get 10,000 steps each day," suggests Farrell. "Use your lunch time to add steps."
Don’t keep tempting food out. Put those candy bowls out of sight, and serve the tailgate buffet at halftime, with nutritious nibbles like veggies and low-fat dip to hold you over until then.
Decide how many alcoholic drinks you are going to have before the fall outing, then alternate them with nonalcoholic beverages. One 12-ounce regular beer has 150 calories; make it a light one and you'll trim 40 calories.
Be aware of the amount of food you're eating. Check your portion sizes and compare to the nutrition information on the recipe or package. It is easy to eat two to three times as much as the normal portion size.
Eat mindfully by paying attention to the food on your plate, eliminating distractions like the television and chewing slowing to enjoy each mouthful and allowing your brain time to get the signal that you are full.
Use low-fat cooking techniques and substitutions to help trim calories without compromising flavors. "You can enjoy comfort foods, but you have to do so in moderation and try to lighten recipes so they are not overloaded with fat and calories," says Farrell.
-----
Voila! Another WebMD contribution shared with you as a 3-part reminder of balanced alimentary and physical activities for the upcoming Holidays, parties where food abounds, "All-You-Can-Eat" Buffet Restaurants, and like human troughs...to help keep
you from future guilt trips and stressful efforts to take it all off (again) afterwards...:o)
Of course, there is that simple remedy to all these sorts of neurotic yo-yo-isms.
If you truly want to learn what it is and how it works...contact me! :o)
All the Best!
Jacques
Rule No. 1 is to try enjoying the autumn harvest simply prepared, without lots of extra fat and sugar. A roasted sweet potato is so delicious it really needs nothing, so skip the butter, brown sugar, nuts, and marshmallows.
Get moving. Do some push-ups, sit-ups, or jumping jacks during halftime or commercials. Better yet, watch the game while you pedal on your stationary bike. "Stay active and be consistent with your routine, or try to get 10,000 steps each day," suggests Farrell. "Use your lunch time to add steps."
Don’t keep tempting food out. Put those candy bowls out of sight, and serve the tailgate buffet at halftime, with nutritious nibbles like veggies and low-fat dip to hold you over until then.
Decide how many alcoholic drinks you are going to have before the fall outing, then alternate them with nonalcoholic beverages. One 12-ounce regular beer has 150 calories; make it a light one and you'll trim 40 calories.
Be aware of the amount of food you're eating. Check your portion sizes and compare to the nutrition information on the recipe or package. It is easy to eat two to three times as much as the normal portion size.
Eat mindfully by paying attention to the food on your plate, eliminating distractions like the television and chewing slowing to enjoy each mouthful and allowing your brain time to get the signal that you are full.
Use low-fat cooking techniques and substitutions to help trim calories without compromising flavors. "You can enjoy comfort foods, but you have to do so in moderation and try to lighten recipes so they are not overloaded with fat and calories," says Farrell.
-----
Voila! Another WebMD contribution shared with you as a 3-part reminder of balanced alimentary and physical activities for the upcoming Holidays, parties where food abounds, "All-You-Can-Eat" Buffet Restaurants, and like human troughs...to help keep
you from future guilt trips and stressful efforts to take it all off (again) afterwards...:o)
Of course, there is that simple remedy to all these sorts of neurotic yo-yo-isms.
If you truly want to learn what it is and how it works...contact me! :o)
All the Best!
Jacques
Wednesday, November 7, 2007
9 Frighteningly Fattening Fall Foods (Cont'd.)
The Most Fattening Foods of Fall
So what exactly are the diet-spoilers to watch out for this season? Here are nine fall foods that can really pack a caloric punch:
Halloween candy.
Long before Halloween arrives, bowls of fun-size candy bars are all over the office. And then there are those tempting bags stashed in the back of the pantry. "When 3 p.m. rolls around, it is easy to get enticed by those bite-size candies. But one usually turns into more, and before you know it, you have eaten the equivalent of a full-size candy bar," says Gidus.
Her advice: Stash sweets out of sight, and be prepared to satisfy your midday hunger pangs with something more nutritious. If you must have something sweet, chew a piece of sugarless gum.
Cream soups and hearty stews.
Cream of baked potato and broccoli cheese soups and beef stroganoff may seem like perfect fall foods, but beware. "Warm soups and stews feel so nutritious, but if they are loaded with cream, cheese, or meat, they are also loaded with calories," says Farrell. "Serving them in a bread bowl, atop rice, or noodles, or dunking big portions of bread into them can put even healthy soups or stews over the top, in terms of calories," she says.
So avoid these options, and be sure to choose broth and vegetable based soups and stews to fill you up for fewer calories.
Root vegetables.
While many are super-nutritious, root vegetables can quadruple in calories when you cream them, fry them, or mix them with cheese, cream, butter, canned soups, or crispy bacon. A sweet potato casserole can easily have 500 calories per serving -- 400 more than a simple roasted sweet potato. Shave calories by eating root veggies oven-roasted or grilled. If you just can’t pass on the mashed potatoes, skip the gravy and keep the portion to 1/2 cup.
Seasonal beverages.
Hot toddies may keep you warm at night, but these hot drinks, along with hot chocolate, pumpkin-spice lattes, eggnog, and apple cider are a quick and easy way to take in lots of extra calories. A 16-oz. Starbuck’s pumpkin spice latte with 2% milk and whipped cream packs 380 calories, while the same size caramel apple cider has 410 calories. "Be careful with hot, cold, or alcoholic beverages because they are additional calories and don’t affect how much you eat," says Farrell.
One regular 12-ounce beer has 150 calories, and you can multiply that by however many you drink. So try a hot cup of green or flavored tea, rich with antioxidants and calorie-free. When you choose to drink alcohol, opt for light beer or wine spritzers, and limit yourself to one or two.
Apples dipped in caramel.
An afternoon snack of apples with a thick layer of caramel and coated with nuts can total more than 500 calories, says Gidus. Enjoy crisp apple slices with a small container of low-fat caramel dip (McDonald’s version has 70 calories) for the same great taste with a fraction of the fat and calories.
Apple, pecan, and sweet potato pies.
These fall favorites start with healthy ingredients such as heart-healthy nuts or antioxidant-rich fruits and vegetables -- but they also include high-calorie ingredients. "Rich, buttery pie crusts, sweet fillings, and the customary whipped cream or ice cream topping make these pies decadent and full of calories," says Farrell. Skip the crust, add a dollop of light whipped topping, and serve yourself only a sliver to enjoy these yummy desserts without lots of extra calories.
Stuffing.
There are so many versions of stuffing, most containing high-fat ingredients such as sausage and butter. And the calories keep coming when the stuffing is served with a ladle or two of gravy. "You can make a low-fat stuffing using fruits, vegetables, and stock, but you still need to keep the portion small and try to avoid smothering it in gravy," says Gidus.
Macaroni and cheese.
It's an all-time favorite comfort food for both kids and adults, but it can wreak havoc with your diet. At Boston Market, a 7.8 ounce serving of mac and cheese has 320 calories. To make it worse, many recipes call for extra ingredients such as high-fat meats or sausage. "Modify the recipe by using a low-fat cheese, low-fat milk and add in some veggies instead of meat to improve the nutritional profile and still taste great," says Liz Weiss, author of The Mom’s Guide to Meal Makeovers.
Pumpkin desserts.
Pumpkin layer cake, cheesecake, bread pudding -- there are so many ways to take the vitamin A-rich pumpkin and turn it into a decadently rich dessert. "Be careful, because if you add tons of cream and sugar, you negate the health benefits of pumpkin," says Gidus. "Instead, she says, "lighten the other ingredients, try a crustless, low-fat pumpkin custard or low-fat pumpkin muffins, so you can enjoy the pumpkin without sabotaging your waistline."
Jacques' remark: All this talk about dos and don'ts made me hungry...so, I'll just stop now and go eat something yummy! :o)
(Concluded in next Post) Ciao!
So what exactly are the diet-spoilers to watch out for this season? Here are nine fall foods that can really pack a caloric punch:
Halloween candy.
Long before Halloween arrives, bowls of fun-size candy bars are all over the office. And then there are those tempting bags stashed in the back of the pantry. "When 3 p.m. rolls around, it is easy to get enticed by those bite-size candies. But one usually turns into more, and before you know it, you have eaten the equivalent of a full-size candy bar," says Gidus.
Her advice: Stash sweets out of sight, and be prepared to satisfy your midday hunger pangs with something more nutritious. If you must have something sweet, chew a piece of sugarless gum.
Cream soups and hearty stews.
Cream of baked potato and broccoli cheese soups and beef stroganoff may seem like perfect fall foods, but beware. "Warm soups and stews feel so nutritious, but if they are loaded with cream, cheese, or meat, they are also loaded with calories," says Farrell. "Serving them in a bread bowl, atop rice, or noodles, or dunking big portions of bread into them can put even healthy soups or stews over the top, in terms of calories," she says.
So avoid these options, and be sure to choose broth and vegetable based soups and stews to fill you up for fewer calories.
Root vegetables.
While many are super-nutritious, root vegetables can quadruple in calories when you cream them, fry them, or mix them with cheese, cream, butter, canned soups, or crispy bacon. A sweet potato casserole can easily have 500 calories per serving -- 400 more than a simple roasted sweet potato. Shave calories by eating root veggies oven-roasted or grilled. If you just can’t pass on the mashed potatoes, skip the gravy and keep the portion to 1/2 cup.
Seasonal beverages.
Hot toddies may keep you warm at night, but these hot drinks, along with hot chocolate, pumpkin-spice lattes, eggnog, and apple cider are a quick and easy way to take in lots of extra calories. A 16-oz. Starbuck’s pumpkin spice latte with 2% milk and whipped cream packs 380 calories, while the same size caramel apple cider has 410 calories. "Be careful with hot, cold, or alcoholic beverages because they are additional calories and don’t affect how much you eat," says Farrell.
One regular 12-ounce beer has 150 calories, and you can multiply that by however many you drink. So try a hot cup of green or flavored tea, rich with antioxidants and calorie-free. When you choose to drink alcohol, opt for light beer or wine spritzers, and limit yourself to one or two.
Apples dipped in caramel.
An afternoon snack of apples with a thick layer of caramel and coated with nuts can total more than 500 calories, says Gidus. Enjoy crisp apple slices with a small container of low-fat caramel dip (McDonald’s version has 70 calories) for the same great taste with a fraction of the fat and calories.
Apple, pecan, and sweet potato pies.
These fall favorites start with healthy ingredients such as heart-healthy nuts or antioxidant-rich fruits and vegetables -- but they also include high-calorie ingredients. "Rich, buttery pie crusts, sweet fillings, and the customary whipped cream or ice cream topping make these pies decadent and full of calories," says Farrell. Skip the crust, add a dollop of light whipped topping, and serve yourself only a sliver to enjoy these yummy desserts without lots of extra calories.
Stuffing.
There are so many versions of stuffing, most containing high-fat ingredients such as sausage and butter. And the calories keep coming when the stuffing is served with a ladle or two of gravy. "You can make a low-fat stuffing using fruits, vegetables, and stock, but you still need to keep the portion small and try to avoid smothering it in gravy," says Gidus.
Macaroni and cheese.
It's an all-time favorite comfort food for both kids and adults, but it can wreak havoc with your diet. At Boston Market, a 7.8 ounce serving of mac and cheese has 320 calories. To make it worse, many recipes call for extra ingredients such as high-fat meats or sausage. "Modify the recipe by using a low-fat cheese, low-fat milk and add in some veggies instead of meat to improve the nutritional profile and still taste great," says Liz Weiss, author of The Mom’s Guide to Meal Makeovers.
Pumpkin desserts.
Pumpkin layer cake, cheesecake, bread pudding -- there are so many ways to take the vitamin A-rich pumpkin and turn it into a decadently rich dessert. "Be careful, because if you add tons of cream and sugar, you negate the health benefits of pumpkin," says Gidus. "Instead, she says, "lighten the other ingredients, try a crustless, low-fat pumpkin custard or low-fat pumpkin muffins, so you can enjoy the pumpkin without sabotaging your waistline."
Jacques' remark: All this talk about dos and don'ts made me hungry...so, I'll just stop now and go eat something yummy! :o)
(Concluded in next Post) Ciao!
Tuesday, November 6, 2007
Frighteningly Fattening Fall Foods
Avoiding these rich fall favorites can help you make it to Thanksgiving without gaining a pound.
By Kathleen M. Zelman, MPH, RD, LD
WebMD FeatureReviewed by Louise Chang, MD
Summer is the season for fresh fruits and vegetables, but when the temperature starts to dip, many of us turn to rich fall foods perfect for football games, hayrides, cozy fireside meals, and, if we aren’t careful, weight gain.
All it takes is an extra 100 calories per day to pack on 10 pounds a year. Year after year, the weight adds up and gets harder to lose. While it's true that cooler weather lets us hide under layers of clothing, the best strategy for your health is to avoid this weight creep altogether, experts say.
"There is no time like the present to tighten the belt and get ready for the holidays, when there are food, temptations and parties galore," says Suzanne Farrell, RD, owner of Cherry Creek Nutrition. "It is only going to get worse as we get closer to the end of the year."
This doesn't mean you have to deprive yourself of all your fall favorites, but you do need to make a few simple changes, experts say. Here's a look at some of fall's most fattening foods, along with tips on how to avoid or improve them so you can make it to Thanksgiving without gaining a pound.
Fattening Fall Foods: From Healthy to Horrendous
Fall offers all kinds of delicious and nutritious foods, from apples to root vegetables, but we have a knack for taking healthy foods (think sweet potatoes) and making them decadently rich. When simmered in cream, baked in pie crust, sautéed in butter, or topped with cheese, these foods go from good to bad.
"Foods like apples, squash, nuts, and pumpkin are super nutritious, but the nutritional goodness is masked when you add lots of extra calories," says Tara Gidus, MS, RD, a spokeswoman for the American Dietetic Association.
And don’t forget those game-day favorites, served on a tailgate or in front of the television. If you're a typical sports fan, you could find yourself seated on the couch for hours at a time on college football Saturday, professional football Sunday, and again on Monday night. Not only is that a big chunk of time to be sitting, but you could easily devour a mountain of chips, nachos, hot dogs, pizza, wings, ribs, sausages, and let’s not forget the beer.
"Eating and drinking for hours at a time coupled with little physical activity is a perfect formula for weight gain," says Gidus.
Oktoberfest adds another opportunity to celebrate, with calorie-laden beer, sausages, and potato salads.
(To Be Continued in next Post)
Jacques
Source: WebMD,November 1, 2007.
By Kathleen M. Zelman, MPH, RD, LD
WebMD FeatureReviewed by Louise Chang, MD
Summer is the season for fresh fruits and vegetables, but when the temperature starts to dip, many of us turn to rich fall foods perfect for football games, hayrides, cozy fireside meals, and, if we aren’t careful, weight gain.
All it takes is an extra 100 calories per day to pack on 10 pounds a year. Year after year, the weight adds up and gets harder to lose. While it's true that cooler weather lets us hide under layers of clothing, the best strategy for your health is to avoid this weight creep altogether, experts say.
"There is no time like the present to tighten the belt and get ready for the holidays, when there are food, temptations and parties galore," says Suzanne Farrell, RD, owner of Cherry Creek Nutrition. "It is only going to get worse as we get closer to the end of the year."
This doesn't mean you have to deprive yourself of all your fall favorites, but you do need to make a few simple changes, experts say. Here's a look at some of fall's most fattening foods, along with tips on how to avoid or improve them so you can make it to Thanksgiving without gaining a pound.
Fattening Fall Foods: From Healthy to Horrendous
Fall offers all kinds of delicious and nutritious foods, from apples to root vegetables, but we have a knack for taking healthy foods (think sweet potatoes) and making them decadently rich. When simmered in cream, baked in pie crust, sautéed in butter, or topped with cheese, these foods go from good to bad.
"Foods like apples, squash, nuts, and pumpkin are super nutritious, but the nutritional goodness is masked when you add lots of extra calories," says Tara Gidus, MS, RD, a spokeswoman for the American Dietetic Association.
And don’t forget those game-day favorites, served on a tailgate or in front of the television. If you're a typical sports fan, you could find yourself seated on the couch for hours at a time on college football Saturday, professional football Sunday, and again on Monday night. Not only is that a big chunk of time to be sitting, but you could easily devour a mountain of chips, nachos, hot dogs, pizza, wings, ribs, sausages, and let’s not forget the beer.
"Eating and drinking for hours at a time coupled with little physical activity is a perfect formula for weight gain," says Gidus.
Oktoberfest adds another opportunity to celebrate, with calorie-laden beer, sausages, and potato salads.
(To Be Continued in next Post)
Jacques
Source: WebMD,November 1, 2007.
Saturday, November 3, 2007
Smoking and eating junk food could cost you your job
In an effort to reduce health care costs, employers are beginning to scrutinize the lifestyle habits of their employees -- even those that happen outside of business hours.
It’s commonplace for insurance companies to question clients about their smoking habits, weight, or other health issues. However, a new trend has employers screening employees and new job applicants for these same factors. The following factors could now put your job on the line:
1. Smoking
2. Blood pressure
3. Blood glucose levels
4. Body mass
5. Bad cholesterol levels
Currently only a small portion of U.S. employers have taken action against what they deem unhealthy behaviors, but the list is growing. For instance, in September 2007 The Cleveland Clinic began screening potential employees for nicotine. If any is found in their systems, they’re denied employment.
In 2009, another company, Clarian Health, plans to start charging employees $5 per paycheck if they are found using tobacco or to have abnormal levels of cholesterol or high blood pressure.
Meanwhile, employees at Weyco Incorporated can be charged $50 fees per paycheck not only if they smoke, but if their spouse smokes as well.
Privacy advocates are concerned that these monitoring trends will get out of hand, with employers charging fines for eating fast food or visiting a tavern. Most experts believe, however, that as health care costs continue to rise, employers will continue to enact penalties for unhealthy behaviors.
Sources:
The Business Shrink September 27, 2007
Reprinted, courtesy of Dr.Mercola: mercola.com
It’s commonplace for insurance companies to question clients about their smoking habits, weight, or other health issues. However, a new trend has employers screening employees and new job applicants for these same factors. The following factors could now put your job on the line:
1. Smoking
2. Blood pressure
3. Blood glucose levels
4. Body mass
5. Bad cholesterol levels
Currently only a small portion of U.S. employers have taken action against what they deem unhealthy behaviors, but the list is growing. For instance, in September 2007 The Cleveland Clinic began screening potential employees for nicotine. If any is found in their systems, they’re denied employment.
In 2009, another company, Clarian Health, plans to start charging employees $5 per paycheck if they are found using tobacco or to have abnormal levels of cholesterol or high blood pressure.
Meanwhile, employees at Weyco Incorporated can be charged $50 fees per paycheck not only if they smoke, but if their spouse smokes as well.
Privacy advocates are concerned that these monitoring trends will get out of hand, with employers charging fines for eating fast food or visiting a tavern. Most experts believe, however, that as health care costs continue to rise, employers will continue to enact penalties for unhealthy behaviors.
Sources:
The Business Shrink September 27, 2007
Reprinted, courtesy of Dr.Mercola: mercola.com
Friday, November 2, 2007
Are You a Right Brainer or a Left Brainer?
Your brain -- that three-pound mass of gray and white matter between your ears -- is the most complex object in the known universe. It contains as many neurons as there are stars in the Milky Way galaxy, and we know as much (or as little) about how they function as we know about all those stars.
This nifty little test can perhaps shed a ray of light on how your brain operates – that is, whether your right brain, or left brain, is in charge. Or, perhaps you’re able to switch over at will.
Left Brain Functions:
Uses logic
Detail oriented
Facts rule
Words and language
Present and past
Math and science
Comprehension
Knowing
Acknowledges
Order/pattern perception
Knows object name
Reality based
Forms strategies
Practical
Safe
Right Brain Functions:
Uses feeling
“Big picture” oriented
Imagination rules
Symbols and images
Present and future
Philosophy and religion
Gets the “meaning”
Believes
Appreciates
Spatial perception
Knows object function
Fantasy based
Presents possibilities
Impetuous
Risk taking
Scientists still don’t know exactly how your brain works, how information is coded in neural activity, or how memories are stored and retrieved, for example. Many still believe we only use a mere 10 percent of our brain, but that is probably nothing more than a myth, and should never be used as an excuse for not reaching goals and seizing opportunities that come your way.
Is it possible to unlock dormant areas of your brain?
Perhaps it would be better to ask how you can find ways to improve upon, and flex your existing brain capabilities. Challenging your mind with new ideas, such as learning a foreign language, doing crossword puzzles, or brainteasers such as this one, can help keep your brain strong. With some practice, you can figure out how to “make” this twirling figure switch directions, indicating you’ve switched from using one brain lobe to the other.(*)
Most importantly though, maintaining nutritious eating habits and regular exercise are your two best allies when it comes to keeping your brain healthy and working optimally – regardless of whether you’re a right brainer, or a left brainer.
(*) JACQUES' NOTE:
I recommend you refer to the original article I found in Dr. Mercola's Newsletter:
mercola.com
Sources:
Herald Sun October 9, 2007
Reprinted, courtesy Dr. Mercola (mercola.com).
This nifty little test can perhaps shed a ray of light on how your brain operates – that is, whether your right brain, or left brain, is in charge. Or, perhaps you’re able to switch over at will.
Left Brain Functions:
Uses logic
Detail oriented
Facts rule
Words and language
Present and past
Math and science
Comprehension
Knowing
Acknowledges
Order/pattern perception
Knows object name
Reality based
Forms strategies
Practical
Safe
Right Brain Functions:
Uses feeling
“Big picture” oriented
Imagination rules
Symbols and images
Present and future
Philosophy and religion
Gets the “meaning”
Believes
Appreciates
Spatial perception
Knows object function
Fantasy based
Presents possibilities
Impetuous
Risk taking
Scientists still don’t know exactly how your brain works, how information is coded in neural activity, or how memories are stored and retrieved, for example. Many still believe we only use a mere 10 percent of our brain, but that is probably nothing more than a myth, and should never be used as an excuse for not reaching goals and seizing opportunities that come your way.
Is it possible to unlock dormant areas of your brain?
Perhaps it would be better to ask how you can find ways to improve upon, and flex your existing brain capabilities. Challenging your mind with new ideas, such as learning a foreign language, doing crossword puzzles, or brainteasers such as this one, can help keep your brain strong. With some practice, you can figure out how to “make” this twirling figure switch directions, indicating you’ve switched from using one brain lobe to the other.(*)
Most importantly though, maintaining nutritious eating habits and regular exercise are your two best allies when it comes to keeping your brain healthy and working optimally – regardless of whether you’re a right brainer, or a left brainer.
(*) JACQUES' NOTE:
I recommend you refer to the original article I found in Dr. Mercola's Newsletter:
mercola.com
Sources:
Herald Sun October 9, 2007
Reprinted, courtesy Dr. Mercola (mercola.com).
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