FitSugar

Stamp of Approval: Au Bon Pain

FitSugar — Wed, 26 Mar 2008 02:00:00 -0700

Look, it's not surprise that I am not the biggest fan of fast food restaurants. However, I do know that sometimes you just have to eat there so I am always on the hunt for healthier fast food joints and Au Bon Pain gets my stamp of approval.

Au Bon Pain provides Nutrition Kiosks, which allow guests to plan their meals before ordering them. You can sort the menu by a specific nutritional requirement (high fiber, high protein, low carb, low fat, low calories, etc.). They also launched Kids Nutrition Kiosk in their suburban and hospital locations. The children's version includes interactive games intended to teach the basics of making healthy meal choices. What's more? They've moved to using preservative-free chicken and they've recently introduced a new product line called Portions - a line of 14 dishes made fresh daily, packaged individually and with 200 or less calories per dish. And to bring it home, all products at Au Bon Pain have zero grams trans fat.

So next time you're going for fast food, you may want to think about stopping at Au Bon Pain. They have made every effort to help you become aware of the healthy choices they offer, all you have to do is choose them.

Rheumatoid arthritis

FitSugar — Wed, 08 Oct 2008 17:34:55 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Rheumatoid arthritis (RA) is a long-term (chronic) disease that causes inflammation of the joints and surrounding tissues. It can also affect other organs.

RA destroys the protective tissue (cartilage) surrounding the joints. Healthy cartilage allows bones to glide smoothly over one another, and absorbs the shock of physical movement. With RA, the cartilage breaks down and wears away. As a result, the bones rub together. Patients with this disease have joint swelling, pain, and stiffness.

RA usually affects joints on both sides of the body equally. Wrists, fingers, knees, feet, and ankles are the most commonly affected.

Signs and Symptoms

RA usually develops slowly over time, with the following symptoms:

Morning stiffness -- waking up with stiff joints (often the wrists and base of the fingers, ankles, balls of the feet, elbows, or knees)
Joint pain with warmth, swelling, tenderness, and stiffness of the joint after inactivity
Limited range of motion in the affected joints
Fatigue
Low grade fever (when joints are acutely inflamed)
Small, round, firm bumps (called nodules) under the skin; you can feel these, but they are generally painless

Juvenile rheumatoid arthritis (JRA, also known as Still's disease) is usually preceded by a high fever and shaking chills. A pink skin rash may also be present.

Causes

The cause of RA is unknown. It is considered an autoimmune disease. The body's immune system normally fights off foreign substances, like viruses. But in an autoimmune disease, the immune system confuses healthy tissue for foreign substances. As a result, the body attacks itself.

RA can occur at any age. It usually occurs in people between 25 - 55 years of age. Women are affected more often than men.

The course and the severity of the illness can vary considerably. Infection, genes, and hormones may contribute to the disease.

RA usually affects joints on both sides of the body equally. Wrists, fingers, knees, feet, and ankles are the most commonly affected.

Risk Factors

Age. Although the disease can occur at any age, RA generally starts in young adulthood usually between ages 25 and 55. Juvenile rheumatoid arthritis affects 70,000 - 75,000 children in the United States.
Female. Women are affected two and a half times more often than men, and have a greater chance of having a severe case.
Family history. Having relatives with this type of arthritis increases your risk of getting it yourself.
Cigarette smoking. It appears that heavy smoking over a long period of time increases your risk of getting RA.
Coffee intake. This is controversial. One Finnish study reported a direct association between coffee consumption and an increased risk for RA, but the study did not account for other factors, such as the way coffee is prepared in Finland (typically without filters). A study in the U.S. of 121,701 women found little evidence of an association between coffee or decaf coffee and the risk of RA. Further investigation is needed.
Medication. Interferon-alpha, a drug used to treat hepatitis, autoimmune diseases, and other diseases has triggered RA in rare cases.

Other risk factors include:

History of blood transfusions
Obesity

Diagnosis

RA can be difficult to diagnose because it resembles many other conditions, and symptoms develop so gradually they can go unnoticed. Even after RA has been diagnosed, it is extremely important to determine how the disease is progressing in order to treat it appropriately.

Your doctor will take your medical history and perform a physical exam. Blood tests, x-rays, and aspiration (the removal of fluid from the joint) may also be needed. A blood test may be performed to determine if an antibody called rheumatoid factor is present. Most patients with rheumatoid arthritis eventually have this abnormal protein in their blood. However, it may not present when symptoms first develop. If rheumatoid factor is present, a positive diagnosis is made. If patients test negative but rheumatoid arthritis is suspected, a health care provider may recommend treatment to reduce symptoms. Another test may be performed in the future to confirm a diagnosis.

Treatment Approach

RA usually requires lifelong treatment, including various medications, physical therapy, education, and possibly surgery. Treatment is aimed at relieving symptoms and preserving joint function.

Regular visits to your health care provider will be necessary to monitor the progress of the disease and side effects of drugs you may be taking. This might also entail regular blood and urine tests.

Frequently, the disease can be controlled with a combination of treatments. Treatment may vary depending on the severity of the symptoms. Surgery may be needed, if medications fail.

For the past 10 years, studies have shown that early, aggressive treatment for RA can delay the onset of joint destruction. In addition to rest, strengthening exercises, and anti-inflammatory agents, the current standard of care is to start therapy with disease-modifying anti-rheumatic drugs (DMARDs) -- these are drugs that actually alter the course of the disease rather than just relieve symptoms. Studies show that certain dietary supplements, particularly omega-3 fatty acids, show promise in helping to relieve symptoms. Other symptom-relieving measures might include bathing in sulfur baths or warm pools, applying capsaicin to the skin for pain, and having electrical stimulation to increase muscle strength.

Lifestyle

Range of motion exercises and individualized exercise programs prescribed by a physical therapist can help to maintain joint motion and strength and delay the loss of joint function.

Joint protection techniques, such as heat and cold treatments and splints or orthotic (straightening) devices to support and align joints, may be very helpful.

Medications

The following drugs are used to treat RA:

Disease-modifying anti-rheumatoid drugs (DMARDs) methotrexate is used most often.
Aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs) -- NSAIDS are commonly used to relieve joint pain and inflammation. Although NSAIDs work well, long-term use can cause stomach problems, such as ulcers and bleeding, and possible heart problems. In April 2005, the U.S. Food and Drug Administration (FDA) asked drug manufacturers of NSAIDs to include a warning label on their product to alert users of an increased risk for heart problems and gastrointestinal bleeding.
Cyclo-oxgenase-2 (COX-2) inhibitors -- COX-2 inhibitors block an inflammation-promoting enzyme called COX-2. This class of drugs was initially believed to work as well as traditional NSAIDs, but with fewer stomach problems. However, numerous reports of heart attacks and stroke have prompted the FDA to re-evaluate the risks and benefits of the COX-2s. Rofecoxib (Vioxx) and valdecoxib (Bextra) were withdrawn from the U.S. market following reports of heart attacks in patients taking the drugs. Celecoxib (Celebrex) is still available, but it is labeled with strong warnings and a recommendation that it be prescribed at the lowest possible dose for the shortest duration possible. Patients should ask their doctor whether the drug is appropriate and safe for them.
Corticosteroids -- Also known as steroids, these medications are injected directly into the joint. They may also be used to reduce inflammation and pain. Steroids for inflammation inlclude prednisone (Deltasone) and dexamethasone (Decadron). Steroids, however, may cause side effects such as weight gain, nausea, and fluid accumulation (edema). Steroids may also cause drug interactions. Ask a pharmacist or doctor.
Immune suppressants -- used for serious cases of RA when all other medications have failed. These include azathioprine (Imuran) and cyclophosphamide (Cytoxan).
Tumor necrosis factor (TNF) modifiers -- such as rituximab (Rituxan) and infliximab (Remicade®). Both are FDA-approved for moderate-to-severe cases of RA. These drugs block TNFs (inflammatory proteins). They are injected into an IV.

Surgery and Other Procedures

Occasionally, surgery may be required to treat severely affected joints. The most successful surgeries are those on the knees and hips. Removal of the synovium (called synovectomy) is a common surgical procedure.

A later alternative is total joint replacement with a prosthesis (an artificial joint). Surgeries may relieve pain, correct deformities, and modestly improve joint function. In extreme cases, total knee or hip replacement can mean the difference between being completely dependent on others and having an independent life at home.

Nutrition and Dietary Supplements

Diet. It is important to eat a nutritious diet full of whole foods, including protein, which is needed in the body's healing process. Foods rich in B vitamins, vitamin E, zinc, and selenium may be particularly important. Although several types of diets may be effective for RA, no one diet has been found to work for everyone.

There are reports of people with RA who experienced an improvement in their symptoms when they switched from a typical Western diet (high in animal protein and simple sugars) to a vegan diet with lots of uncooked berries, fruits, vegetables, nuts, roots, seeds, and sprouts. Vegan diets contain no animal products and obtain protein from vegetable sources.

Elimination/provocation diets (also called elimination/re-challenging diets), are designed to detect allergens by systematically taking certain foods out of the diet and reintroducing them one at a time. Such diets should be strictly supervised by a qualified physician or dietitian. If this process is followed, you should keep careful track of your symptoms in a food diary to see if the dietary changes impact your symptoms.

These general nutritional tips may help reduce symptoms:

Remove known food allergens or irritants. The most common food allergens are dairy products, wheat, corn, peanuts, citrus, soy, eggs, fish, and tomatoes. Your health care provider may want to test for food sensitivities.
Avoid refined foods such as white breads, pastas, and sugar.
Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy) or beans for protein.
Use healthy cooking oils, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Taking digestive enzymes 20 minutes before meals can help enhance digestion and normalize bowel function.
Avoid coffee and other stimulants, alcohol, and tobacco.
Drink 6 - 8 glasses of filtered water daily.
Exercise where possible, 30 minutes daily, 5 days a week.

Nutritional deficiencies may be addressed with the following supplements:

Glucosamine/chondroitin, 500 - 1,500 mg daily, for joint health.
Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 tablespoonful oil daily, to help decrease inflammation and improve immunity.
A multivitamin daily, containing the antioxidant vitamins A, C, D, E, the B-vitamins and trace minerals, such as magnesium, calcium, zinc, and selenium.
Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant and immune support.
Alpha-lipoic acid, 25 - 100 mg twice daily, for antioxidant effects.
N-acetyl cysteine, 200 mg daily, for antioxidant effects.
Probiotic supplement (containing Lactobacillus acidophilus), 5 - 10 billion CFUs (colony forming units) a day, for maintenance of gastrointestinal and immune health. Some probiotic supplements may need refrigeration for best results. Check the label carefully.
Grapefruit seed extract (Citrus paradisi), 100 mg capsule or 5 - 10 drops (in favorite beverage) three times daily, for antibacterial or antifungal activity and immunity.
Vitamin C, 500 - 1,000 mg one to three times daily, as an antioxidant, and for immune support.
SAMe (s-adenosyl-L-methionine), 100 - 200 mg before breakfast daily, for joint health.
L-theanine, 200 mg one to three times daily, for stress and nervous system support.

Herbs.You can use herbs in the form of dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink 2 - 4 cups per day.

Green tea (Camelia sinensis) standardized extract, 250 - 500 mg daily, for antioxidant effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.
Cat's claw (Uncaria tomentosa) standardized extract, 20 mg three times a day, for inflammation and antibacterial or antifungal activity.
Reishi mushroom (Ganoderma lucidum), 150 - 300 mg two to three times daily, for inflammation and for immunity. You may also take a tincture of this mushroom extract, 30 - 60 drops two to three times a day.
Olive leaf (Olea europaea) standardized extract, 250 - 500 mg one to three times daily, for antibacterial or antifungal activity and immunity. You may also prepare teas from the leaf of this herb.
Bromelain (Ananus comosus) standardized, 40 mg three times daily, for pain and inflammation.
Turmeric (Curcuma longa) standardized extract, 300 mg three times a day, for pain and inflammation.
Devil's claw (Harpagophytum procumbens) standardized extract, 100 - 200 mg one to two times daily, for inflammation.
Willow bark (Salix alba) standardized extract, 500 mg up to three times daily.

Capsaicin (Capsicum frutescens) Cream

Capsaicin is the main component in hot chili peppers (also known as cayenne). Researchers believe that when applied to the skin, it may deplete stores of a substance that contributes to inflammation and pain in arthritis. Pain reduction generally begins three to seven days after initially applying the capsaicin cream to the skin, but may be most pronounced after about four weeks of use. Wash hands well with vinegar after use and avoid touching the eyes.

Acupuncture

There is little to no scientific evidence supporting the use of acupuncture for RA. However, there is much anecdotal evidence to support trying acupuncture for symptom relief and improvement in overall health in patients with RA. Acupuncturists treat people with RA based on an individualized assessment of the excesses and deficiencies of qi, or energy, located in various meridians. A qi deficiency is usually detected in the spleen and kidney meridians.

Acupuncturists may use moxibustion [a technique in which the herb mugwort (Artemesia vulgaris) is burned over specific acupuncture points] to strengthen the entire energy system. Qualified acupuncturists may also provide lifestyle, dietary, and herbal advice to people with RA. Practitioners may apply local treatment to the painful areas and related sore points, either with a needle or moxibustion. However, given the current lack of evidence, acupuncture should be used as a supportive treatment with conventional medical therapy.

Chiropractic

Chiropractors do not treat red, swollen joints, and high velocity chiropractic manipulation is considered inappropriate in areas of the body affected by this condition. However, some chiropractors report that spinal manipulation may decrease pain and enhance joint mobility when used in between flare ups for people with RA.

Exercise

It is important to maintain a balance between rest (which will reduce inflammation) and exercise (which will relieve stiffness and weakness). Clinical studies suggest that as little as three hours of physical therapy over six weeks will help you people who have RA, and these benefits are sustained.

The goal of exercise is the following:

To maintain a wide range of motion
To increase strength, endurance, and mobility
Improve general health
Promote well-being

While traditional guidelines have restricted RA patients to only gentle exercise, research suggests that more intense exercise may not only be safe, but may actually produce greater muscle strength and overall functioning. Signs from your body are the best guides for how long or hard you should exercise.

If you feel sharp pains while exercising, stop immediately.
If lesser aches and pains continue for more than 2 hours afterwards, try a lighter exercise program for awhile.
Using large joints instead of small ones for ordinary tasks can help relieve pressure. For example, use your hip to close doors or the palm of your hand to push buttons.

Balneotherapy (Hydrotherapy or spa therapy)

Balneotherapy is one of the oldest forms of therapy for pain relief for people with arthritis. The term "balneo" comes from the Latin word for bath (balneum) and refers to bathing in thermal or mineral waters. For example, sulfur-containing mud baths have been shown to relieve symptoms of arthritis. The goals of balneotherapy for arthritis include:

Improving range of joint motion
Increasing muscle strength
Eliminating muscle spasm
Enhancing functional mobility
Easing pain
Exercising and swimming in a heated pool may also be beneficial

Mechanical Aids

A variety of mechanical devices, called orthoses, are available for people with RA to help support and protect joints. Made from lightweight metal leather, elastic, foam, and plastic, orthoses allow some movement within the affected joint and do not restrict nearby joints. For example, splints or braces help align joints and properly distribute weight. Shock-absorbing soles in shoes can help in daily activities and during exercise. These mechanical aids are used most frequently to treat arthritic hands, wrists, knees, ankles, and feet. A physical or occupational therapist should custom-fit orthoses.

Compression gloves are another potentially helpful aid. Two studies on the overnight use of compression gloves (close-fitting nylon-spandex gloves) concluded that the gloves reduced pain and stiffness in people with RA in the fingers.

Other possibilities for symptom relief include:

Transcutaneous nerve stimulation (TENS) -- small clinical studies show that at 70Hz, TENS, a technique used by many physical therapists, may provide short-term pain relief for people with RA
Magnetic devices -- devices employing static magnetic fields may help reduce pain
Heat and cold applications -- some people find these applications comforting; may reduce pain

Homeopathy

Recent trials evaluating the use of homeopathy in the treatment of RA found that the remedies were no more effective than placebo in reducing symptoms. These studies contradict an older trial that showed beneficial effects with homeopathic treatment. Despite the lack of definitive evidence, professional homeopaths might recommend one of the following treatments for RA based on their knowledge and clinical experience, as well as successful trials for homeopathy to treat OA. Before prescribing a remedy, homeopaths take into account an individual's constitutional type-- your physical, emotional, and intellectual makeup. An experienced homeopath assesses all of these factors when determining the most appropriate remedy for a particular individual.

Potential remedies include:

A topical homeopathic gel containing comfrey (Symphytum officinale), poison ivy (Rhus toxicodendron), and marsh-tea (Ledum palustre)
A combination homeopathic preparation containing R. toxicodendron, Arnica Montana (arnica), Solanum dulcamara (climbing nightshade), Sanguinarra Canadensis (bloodroot), and Sulphur
A liquid homeopathic preparation containing R. toxicodendron, Causticum (potassium hydrate), and Lac vaccinum (cow's milk)

Mind-Body Medicine

Chronic pain and disability can make daily functioning difficult. A holistic approach to your care may positively affect both your lifestyle and how you feel overall. Many people report that relaxation techniques, such as guided imagery and meditation, are an important part of general care and help alleviate pain and other symptoms of RA.

Yoga

This ancient Indian practice is well known for its physical, psychological, emotional, and spiritual benefits and is often recommended to relieve musculoskeletal symptoms. People with arthritis should begin asanas slowly and they should be performed only after a warm up. Yoga is best performed under the careful guidance of a reputable instructor.

Tai Chi

This gentle exercise program practiced in China for centuries has been shown to produce a number of benefits, including the following:

Improved fitness
Increased muscular strength
Enhanced flexibility
Reduced percentage of body fat
Diminished risk of falls in the elderly

Several clinical trials have found that Tai Chi produces significant improvement in those with rheumatoid arthritis. Improvements were found in:

Overall sense of quality of life
Diminished feelings of stress/tension
Increased satisfaction with general health
Decreased fatigue
Easier self management of arthritis symptoms

These benefits are likely to apply to individuals with RA as well. A review of the literature found that Tai Chi benefits lower extremity range of motion for people with RA.

Other Considerations

Prognosis and Complications

RA is associated with many complications.

Joint deformities
Cervical spine problems (can be life threatening)
Painless, hard, round or oval masses called nodules that appear under the skin
Pleuritis (inflammation of the lungs)
Anemia
Rheumatoid vasculitis (inflammation of the blood vessels)
Pericarditis (inflammation of the outer lining of the heart)
Myocarditis (inflammation of the heart muscle)
Heart failure
Eye inflammation

The course of the disease varies between individuals. People with a certain antibody in the blood (rheumatoid factor) or nodules seem to have more severe disease. People who develop RA at younger ages also tend to have faster disease progression.

Remission is most likely to occur in the first year and decreases over time. About 20% of people will experience remission and be able to care for themselves 10 - 15 years after diagnosis.

Although complications may shorten the life expectancy of people with RA, treatment is constantly improving and the occurrence of severe disability and life-threatening complications appears to be decreasing.

Supporting Research

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Belch JJ, Hill A. Evening primrose oil and borage oil in rheumatologic conditions. Am J Clin Nutr. 2000;71(1 Suppl):352S-356S.

Berman BM, Swyers JP, Ezzo J. The evidence for acupuncture as a treatment for rheumatologic conditions. Rheum Dis Clin N Amer. 2000;26(1):103-115.

Choi HK. Dietary risk factors for rheumatic diseases. Curr Opin Rheumatol. 2005;17(2):141-6.

Dash M, Telles S. Improvement in hand grip strength in normal volunteers and rheumatoid arthritis patients following yoga training. Indian J Physiol Pharmacol. 2001;45(3):355-360.

De Pablo P, Dietrich T, Karlson EW. Antioxidants and other novel cardiovascular risk factors in subjects with rheumatoid arthritis in a large population sample. Arthritis Rheum. 2007;57(6):953-62.

Elkayam O, Ophir J, Brener S, et al. Immediate and delayed effects of treatment at the Dead Sea in patients with psoriatic arthritis. Rheumatol Int. 2000;19(3):77-82.

Elkan AC, Engvall IL, Tengstrand B, Cederholm T, Hafstrom I. Malnutrition in women with rheumatoid arthritis is not revealed by clinical anthropometrical measurements or nutritional evaluation tools. Eur J Clin Nutr. 2007 Jul 18; [Epub ahead of print]

Ernst E. Complementary and alternative medicine in rheumatology. Baillieres Clin Rheumatol. 2000;14(4):731-749.

Ernst E, Chrubasik S. Phyto -- anti-inflammatories. A systematic review of randomized, placebo-controlled, double-blind trials. Rheum Dis Clin North Am. 2000;26(1):13-27.

Friso S, Jacques PF, Wilson PW, Rosenberg IH, Selhub J. Low circulating vitamin B(6) is associated with elevation of the inflammation marker C-reactive protein independently of plasma homocysteine levels. Circulation. 2001;103(23):2788-2791.

Garfinkel M, Schumacher HR, Jr. Yoga. Rheum Dis Clin North Am. 2000;26(1):125-132.

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Review Date:
11/30/2007
Reviewed By:
Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and Steven D. Ehrlich, NMD, private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

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Label Able: USP Verified Supplement Mark

FitSugar — Wed, 19 Sep 2007 07:30:00 -0700

When shopping for supplements you want to select a brand that has the USP Verified seal. The seal is awarded to dietary supplements that have been tested by U.S. Pharmacopeia an independent not-for-profit organization. Although their standards are enforceable by the FDA.

For a supplement to bear the USP's stamp of approval the vitamin manufacturer voluntarily submits (and pays for) their product to be tested. All supplements are tested on the following criteria:

What's on the label is in fact in the bottle-all the listed ingredients in the declared amount.
The supplement does not contain harmful levels of contaminants.
The supplement will break down and release ingredients in the body.
The supplement has been made under good manufacturing practices.

The mark is a lot like a "clean bill of health" for your supplements. Let's be clear here, the seal assures the quality of the product not the effectiveness of the supplement's health benefit claims.

Fit's Tip: Be sure that the supplements you buy have the USP mark/seal/logo. If the product has just the word "USP verified" on its label the manufacturer thinks their product would pass inspection, but the supplement has not been actually tested.

How to Be Healthy 24/7

FitSugar — Wed, 08 Aug 2007 16:45:00 -0700

So you go to the gym three times a week. Congratulations! However, you're not going to be slapped with the health stamp of approval just yet. Here's an example of one very healthy day from Canada.com:

6 a.m. Work out early. Exercise adherence is better among morning exercisers who get their workout in before the day's chores get in the way. A 30-60 minute run, walk, swim, or bike ride before your household wakes up is a great way to start the day.
7:15 a.m. Eat a hearty breakfast. According to the Journal of the American College of Nutrition, people who eat a healthy breakfast that contains more than one-quarter of their daily calories consumed less fat and more carbohydrates during the day than people who skimped on food in the morning. Breakfast lovers have also been shown to consume more essential vitamins and minerals than non-breakfast eaters, plus they generally have lower serum cholesterol levels, which is associated with a reduced risk of heart disease. For a healthy breakfast, choose toasted whole grain bread or high-fibre breakfast cereal. Add fruit and a source of protein like peanut butter or low-fat yogurt.
8 a.m. Ride the bus or train to work. Reduce the environmental impact of your commute and take public transportation to work. Get off one or two stops early and walk the rest of the way to the office. Not only is the fresh air a nice respite from the crowds on the bus or mtro, a 15-20-minute walk to work allows you time to plan your day while burning extra calories and contributing to overall good health.
8:45 a.m. Take the stairs, not the elevator or escalator. Health Canada claims stair climbers have stronger legs, heart and lungs than those who use the elevator. The agency also states that climbing just two flights of stairs every day could result in a loss of 2.7 kg (6 pounds) per year. And for those who want to take their stair habit a little farther, climbing six flights a day can lead to a potential loss of 18 pounds a year.

There are still about 12 hours to go, so read more

10 a.m. Get up and stretch your legs. Researchers at Queensland University in Australia found workers who log more than six hours of chair time a day are up to 68 per cent more likely to be overweight than those who sit less. Plus, too much time sitting puts a strain on your back, says spine specialist Stuart McGill of the University of Waterloo. McGill recommends standing up and moving around for a few minutes every hour to give your back a break.
10:30 a.m. Enjoy a mid-morning snack. Nibbling on a light snack midmorning will keep blood sugar levels steady and improve your ability to concentrate. Combine protein and carbs for both satiety and energy. Try fruit and yogurt, crackers and peanut butter or an apple and string cheese for a quick and easy snack you can eat at your desk.
12:30 p.m. Eat lunch. Avoid the pitfalls of calorie-rich and vitamin-deficient fast food, and eat your own lunch made at home. A healthy noon meal mixes lean protein and healthy carbs; like turkey, roast beef, tuna or egg salad with light mayo, mustard or hummus on a whole-wheat pita or tortilla. Add tomato slices and dark green leafy lettuce for extra vitamins and minerals. A piece of fruit and a glass of milk, water or tomato juice completes your mid-day meal. Then head outside for a 20-minute walk to re-energize for the afternoon ahead.
3 p.m. Don't send that email. Push away from your desk and talk to your colleague face to face. A mid-afternoon stroll will ease some of the postural strain of slumping over a computer for hours on end. It will also give you an excuse to take the stairs one more time before heading home.
4 p.m. Have a late-afternoon snack. Keep a handful of nuts in a zip-lock bag in your desk, and dip into it during that late-afternoon energy slump that often sends you to the vending machine in search of a bag of chips. Nuts are filling and contain healthy fats that help fight heart disease.
6:30 p.m. Eat dinner. Serve enough veggies to cover one-third of your plate. Round out your dinner with a portion of meat that fits in the palm of your hand and a small helping of whole-grain rice or potatoes. And whatever you do, don't turn on the TV. A University of Pittsburgh study found men who watch TV while eating consume about 288 more calories than those who don't.
7:30 p.m. Go for a walk. Get in another 15-20 minute walk after dinner, boosting your cumulative walking time to 60 minutes a day - twice the recommended exercise minimum. Bring the kids with you and create a family ritual that is both healthy and fun.
10 p.m. Grab some shut-eye. All that exercise should help you fall asleep. According to Shawn Youngstedt, a sleep researcher at the University of California, San Diego, exercise has effects similar to sleeping pills. So go ahead and nod off. You've earned it.

Source

Get in Gear: bodybugg

FitSugar — Wed, 25 Apr 2007 11:00:00 -0700

There are a lot of fitness gadgets out there, some of them work, some don't.

One gadget that gets my stamp of approval is the bodybugg from Apex Fitness. Basically the bodybugg is an armband device that you wear on your triceps throughout the day. This smart little bugg measures how many calories you use in a day based on some very scientific calculations of body heat, motion, gravity and skin response. It gets way cooler, so read more

After you go about your day, you then upload all the information from the bugg to your computer and watch the magic happen. You'll be able to see charts showing how many calories you burned and when, to the hour. I would look at it and say, "Oh, that is when I walked to the bus, and oh, that's when I had a meeting. Look, that's when I went to the gym!" After that, you enter your calorie intake information (i.e. what you ate). This part can take a little bit of time but the database on bodybugg.com has a lot of food uploaded already, so most stuff is instantly recognized. Once you do that, you'll be able to see if you're at a surplus of calories (who's up for a quick walk around the neighborhood before dinner?) or if you're at a loss of calories (did someone say ice cream sundaes?) for the day.

I especially loved that the bodybugg is also a pedometer, so I was able to track my steps -- If I hadn't made it to 10,000 by dinner; I was doing a few laps around my house during American Idol. While my husband was less than thrilled that my Type A personality was being fed like a wildfire, I was thrilled. The only things I did not love about the bugg were that it hardly matched my outfits and that it only works with a PC (as of now at least). The pros definitely outweigh the cons though, so check it out on bodybugg.com.

This thing is addictive, but for good reason, never before have I been able to see (with such detail) my personal input and output of calories. The bugg does not come cheap; it's $399 for the bodybugg, a 3-month membership and two private phone sessions (with very helpful coaches, might I add). After that the membership is monthly (or yearly, depending how hooked you are). I would highly recommend this for anyone trying to lose weight because it really lays it all out there, making it easy: To lose weight you need to consume less calories than you use, plain and simple.