Ingredients:

16 Medium Sized Shrimp

1 Baby or Butter Lettuce

1 package Sugar Snap Peas (about 2 cups)

1 Avocado

½ Red Bell Pepper

½ Lemon

Cocktail Sauce (optional)

Macadamia Nuts

Dressing:

4 Tablespoons Olive Oil

2 Tablespoons Lemon Juice

1 Teaspoon Dijon Mustard

Handful of Cilantro, chopped

Pepper and Salt

Dash Cayenne Pepper (to taste)

Instructions:

To make dressing, whisk ingredients in bowl.  Add pepper and salt to taste.

Peel, devein and cook shrimp in boiling water (about 5 minutes).  Drain, cool and set aside.

Wash lettuce, sugar snap peas and bell pepper.  Using sharp knife, tear off one end of snap peas and pull to tear away seam.  Clean and cut bell pepper into strips. 

Cut avocado in half.  With gentle pressure, push knife into seed, rotate knife and pull out seed.  Cut avocado into sections, then peel away skin.

In a large salad bowl, toss lettuce, sugar snap peas, bell pepper and macadamia nuts with dressing.  Place avocado and shrimp on top.  Squeeze lemon over salad.

Serve with cocktail sauce on side.

It’s no secret that fast-food meals are belly-busting calorie bombs, especially since the law now requires large chains to post calorie information. 

But, are sit-down meals at smaller chains and independent restaurants any different?  Not so, according to a new study published in the Journal of the American Medical Association. 

Researchers at Tufts University analyzed the calorie content of 157 meals served at small-chain (fewer than 20 eateries) and independent restaurants, which collectively make up approximately 50% of the nation’s restaurants and are exempt from the new federal rules requiring that calorie information be posted. 

“The average meal provided 66% of a day’s calories for the average individual.”

They measured the heat given off as calories when the food is burned up, a method aptly named “bomb calorimetry.”  The types of food studied included Italian, Greek, American, Mexican, Indian, Japanese, Thai, Vietnamese, and Chinese.

The average lunch or dinner meal contained 1,327 calories – 17% more than similar items at larger chains.  More than 90% of the small-chain restaurant meals contained more than a third of daily calorie requirements.  About 10% exceeded the FDA’s daily caloric recommendation of 2,000 calories per day.  These figures were exclusive of drinks, appetizers, or desserts.  The average meal provided 66% of a day’s calories for the average individual.

Italian food was the highest in average calories, with meals averaging 1,755 calories; Vietnamese food had the lowest average calorie content, with meals averaging 922 calories.  Of specific meals, a rack of ribs – a rib dinner and its sides – was the biggest calorie bomb, coming in anywhere between 1,850-3,500 calories.

“Given that an imbalance between energy intake and energy expenditure of only 100 calories per day can lead to a weight gain of between six and fifteen pounds per year, our findings suggest that routine reporting of meal calorie content by all restaurants, not just large chains, would encourage individuals to make informed choices about their diet and would discourage restaurants from offering unhealthy portions,” states study author Lorien Urban, Ph.D., postdoctoral scholar in the Energy Metabolism Laboratory at the USDA HNRCA. 

So then would having calorie information posted help people make better food choices, even at these restaurants? 

Not necessarily.  Another study presented at the Experimental Biology 2013 Conference in Boston by researchers from Texas Christian University (TCU) revealed that showing how much brisk walking is required to burn the calories of a menu item was more effective than showing calorie information.

Researchers studied 300 men and women between the ages of 18 and 30.  Participants were randomly given one of three menus: a menu without calorie labels, a menu with calorie labels, or a menu with labels for the minutes of brisk walking needed to burn the calories in the meal. 

Brisk walking was chosen, as it is an activity most people can relate to and engage in.  The menus were identical with respect to food and beverage options, which included burgers, chicken sandwiches, chicken tenders, salad, fries, desserts, fountain beverages, and water.

Analysis showed that individuals given menus with exercise information ordered and consumed far fewer calories than those in either of the other groups.  The exercise-listed group ordered meals averaging 770 calories and consumed about 673 calories.  By comparison, individuals given menus without calorie information ordered an average of 902 calories and consumed about 763 calories.  Surprisingly, those given menus with calorie information ordered and consumed a similar number of calories as those given menus without it.

As the first study to look at the effects of the amount of exercise needed to burn food calories on the calories ordered and consumed, it "suggests there are benefits to displaying exercise minutes to a group of young men and women," says Meena Shah, clinical associate professor of kinesiology at TCU.

The Bottom Line

I think if smaller restaurants were not exempt from the new calorie posting requirements, Americans would become much more aware of how much they’re actually eating.  

The unfortunate reality is that unless you shop, prepare, and eat meals at home – good luck trying not to overeat and manage your weight.

Even at our gym, which is supposed to be focused on health, I have repeatedly requested management to cut down the portion size of the meals offered or at least offer half portions.  I hardly ever order food there because the portions are too large.  

The expectation that men and women should be eating the same portion size is unsound.  At our gym, I suspect that the average salad is pushing 900 to 1,000 calories.  Most adult women, who don’t exercise, probably only need about 1,400 calories a day to maintain their weight.  That means for an average meal, they should be looking at around 450 calories.

Preparing meals at home can cut calorie consumption by 20-35% because you are more likely to serve yourself a smaller, more realistic portion size.  Of course, eating at home all the time may be unrealistic for today’s lifestyle. Still, there are things you can do to control calorie consumption despite these challenges. 

When eating out, order half portions or ask the server to pack up half of your meal before it even hits your plate.  Also, watch or skip calorie-laden sauces and dressings, and forego appetizers, desserts, and sugary beverages.  Check out this illustration to determine the appropriate portion size for foods and beverages.

But as the second study shows, calorie information without context is useless.  Indicating the amount of exercise needed to work off a meal is a great idea to help us understand what all these numbers actually mean.  For example, to work off a quarter-pound double cheeseburger, a woman needs to walk briskly for approximately two hours.  Do you really want that Starbuck’s Venti Frappuccino if it means you have to walk for 90 minutes?

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The first detailed, evidence-based clinical guidelines for the treatment of acne in children and teens was issued by The American Acne and Rosacea Society.  The guidelines, which were endorsed by the American Academy of Pediatrics, were released in the May issue of the journal Pediatrics.

Until now, acknowledged guidelines for the diagnosis and management of pediatric acne were lacking.  But, with acne occurring at younger ages (one study found that more than three-quarters of 9 and 10 year old girls had acne), developing a protocol that addresses safety and treatment concerns was required.

“The guidelines are based on sound evidence and represent the best practices for dealing with acne “

Given that the development of acne appears to be the same for adults, teens and children, the same principles and therapeutic agents apply to all age groups diagnosed with acne.  However, in children and adolescents, considerations such as ease of use, patient adherence, cost factors and adverse effects on young skin determines the use of these agents.

Want Clear Skin? Follow These Diet & Lifestyle Guidelines

In addition to categorizing pediatric acne, the panel looked at a wide variety of treatments including the use of over-the-counter (OTC) products, topical benzoyl peroxide (BP), topical retinoids (Retin-A, Avita, Differin), topical antibiotics, oral antibiotics, hormonal therapy and isotretinoin (Roaccutane, know previously as Accutane, Claravis).  Products that contain a fixed-dose of combination products were also reviewed (e.g., BP/clindamycin, BP/adapalene, tretinoin/clindamycin).

The panel’s recommendations were based on using an approach that uses the least aggressive regimen that is effective while avoiding regimens that encourage bacterial resistance.  A treatment recommendation was made for mild, moderate and severe acne.

As a first line of defense, the panel recommended benzoyl peroxide containing products as this ingredient is the best-studied and is a common ingredient in OTC acne products.

In young patients with more difficult acne, adding topical retinoids is a good next step.  Oral antibiotics can also be added to the regimen in the case of moderate to severe acne.  But, with increased antibiotic resistance, the authors urged appropriate use of antibiotics. Hormonal therapy should also be considered in women.

Due to its efficacy, the panel recommended use of isotretinoin (brand names include Roaccutane formerly known as Accutane) in the case of severe, scarring acne but recommended careful monitoring due to its side-effects and toxicities.

Lawrence Eichenfield, the lead author of the report, said that it’s important to dispel kids’ and sometimes parents’ acne myths.  “Acne is not caused by dirt or poor hygiene,” Eichenfield said.   The group recommended using a mild cleanser twice a day but cautioned against over cleansing.  They suggested going easy on toner as these products can cause irritation. 

Cutting Empty Carbs and Dairy Key for Clear Skin

In addition to reviewing acne treatments, the panel looked at studies examining the relationship between diet and acne.  The panel did not provide any dietary recommendations but acknowledged several studies including work done by Loren Cordain, PhD indicating the role of sugary foods and dairy in promoting acne development.

The Bottom Line

The good news is that many treatment options are available and children don’t have to live with acne that is troubling to them.  But, these treatments are now without their side-effects.  Fortunately, for products containing benzoyl peroxide or retinoids, the main issue is dry skin or irritation.  Antibiotics, which are routinely prescribed for acne, are more problematic.  These medications kill beneficial gut bacteria which often leads to digestive upset and yeast overgrowth in women. 

Perhaps a larger concern is why are younger kids getting acne?  One theory is because kids are starting puberty earlier than in past generations.   And, environment – from junk food to lack of exercise to chemicals - may be playing a role in accelerating puberty.

For this reason, I think it’s especially important to address the nutritional aspects of acne.  The vast majority of kids do not eat a health-promoting diet.  By improving their diet at a young age, the result may be not only a clearer complexion, but the establishment of healthy habits that will last for a lifetime.

Related Reading:

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Acne Vitamin Supplements: What You Need to Know

Zinc and Selenium for Acne

Probiotics & Acne: What You Need to Know

Treating Acne: A Guessing Game – More Research Required

Bacterial Strains Linked to Acne

Spring has sprung! With the long-awaited warmer weather finally here, we’re looking for excuses to spend more time outside.  Given that May is Bike Month and May 13 – 17 is Bike to Work Week, consider taking your workout to the outdoors by switching your usual exercise for a ride on a bike.  It’s not just exercise, it’s fun!

Types of Biking for Exercise

Between the different types of bicycles and styles of riding, it’s tough to narrow down a single option.  Sometimes we like a combination of more than one style.

Road Biking, also commonly referred to as road cycling, is generally done on pavement or other smooth surfaces.  The most common type of cycling, it can be done for leisure, exercise, sport (racing), or for commuting. 

Road biking can be a great exercise, as biking at 16 to 19 miles/hour can burn about 892 calories per hour for individuals weighing 155 pounds.

Off-Road Biking is generally done on rougher surfaces.  Biking on rough, rocky trails is better known as mountain biking.  This type of biking requires a specific bicycle depending on the surface – usually an off-road, hybrid, or mountain bikes. 

This type of biking can burn about 632 calories per hour for individuals weighing 155 pounds.

Comfort Bicycles are variations of mountain bikes that are intended for leisurely, recreational riding and are, as the name indicates, more comfortable.  They are meant to be used on paved roads and flat terrain for short rides. 

Cruisers are popular bikes for leisurely riding, especially at the beach.  They have wide tires and seats, one gear, and are best on flat terrain.  The handlebars are upright to allow for good viewing while riding. 

Comfort biking and cruising burn fewer calories than other types of biking, as they are usually done at a more leisurely pace.  Biking at 12 to 13.9 miles/hour can burn about 596 calories for individuals weighing 155 pounds.

Stationary bicycles are indoor, fixed bicycles used for exercise.  After all, who says biking needs to be limited to the outdoors?  Exercise biking is not limited by weather as stationary bikes can be found in most gyms, with the added benefit of special “spin” classes designed to maximize your workout; they can also be purchased for home use.  Heavier individuals or those with hip problems should consider using a stationary recumbent bike, as the reclined position will allow for better weight distribution across the back and buttocks. 

Stationary biking is a great form of exercise, as moderate stationary biking can burn about 520 calories per hour for individuals weighing 155 pounds.  At a more vigorous rate, the same individuals can burn about 782 calories.

Biking Calories Burned

You can burn anywhere from a few to a lot of calories when you bike, depending on your body composition, the intensity of the cycling, and the time.

Your body plays a role in how many calories you burn when you exercise.  People who are larger or have more muscle burn more calories, even when not active.  For example, an individual who weighs 240 pounds will burn around 436 calories cycling at a leisurely rate for one hour.  By comparison, individuals who weigh 200 pounds and 160 pounds will burn about 364 and 292 calories respectively at the same rate and over the same amount of time. 

4 Strategies for Successful Weight Loss

The greater the intensity of your biking, the more calories you burn as well.  Compared to a leisurely ride, one that has a lot of climbs will give you a better workout than a flat ride.  An indoor cycling or “spin” class that simulates a high-intensity outside ride can allow you to burn up to 712 calories in an hour.

Of course the longer you ride the more calories you’ll burn.  But for some of us, a long bike ride doesn’t fit into our schedules.  In this instance, divide your bike workout into 4 shorter rides so that you can get your workout in where you can.

Interval training is also a great option and one that can maximize calorie burn according to studies.  By following short bursts of intense activity with more moderate activity, the amount of fat burned in an hour of continuous moderate cycling can increase by 36% compared to a consistent pace throughout the hour.  Beginners should start with five-minute bursts spread throughout the workout.

Health Benefits of Biking

As an aerobic activity, biking has a number of health benefits that may be seen with just a few hours of cycling a week.

Cardiovascular Health is improved in bikers. Biking has been associated with a decreased risk of coronary heart disease.  It stimulates and improves heart and lung function, improves circulation, lowers resting pulse, and reduces blood fat levels.

Muscles and Joints are also supported by biking.  Muscles are developed and toned, particularly in the calves, thighs, and buttocks.  Biking is also low-impact, making it a good exercise option for people with joint conditions or leg and hip injuries.  It’s also less likely to cause strain and injuries compared to other types of aerobic exercise.  In addition, it is more effective than walking for raising heart rate.

Weight Loss is often a result of biking, as you can burn a lot of calories when riding at a vigorous rate.  It also promotes post-workout calorie burn, as it ramps up metabolism after ride is over.

Lifespan Increase has been linked to bikers, even when adjusted for injury risk, especially when compared to people who commute by car.

Improved Coordination is supported by biking, as it’s an activity that requires moving both feet in circles while steering with both hands and balancing body weight.  It also helps with posture and balance.

Improved Mental Health has been linked to biking, even when done at mild intensity.  Like many other forms of exercise, it may also help with depression and anxiety and bring a new form of enjoyment into the daily routine.

Immune System Boost has been seen in bikers, and biking has even been linked to a reduced risk of certain types of cancers, including colorectal and breast cancer.

Reduction in Type 2 Diabetes due to increased physical activity.  Studies have shown that people who cycle for more than 30 minutes daily reduced their risk of developing Type 2 diabetes by 40%.

Biking Nutrition

The best eating plan for biking is no different than the best eating plan for every day.  Diets should be low in saturated fat and include healthy unsaturated fats, high-quality sources of lean-protein, a wide variety of fresh fruits and vegetables as the largest part, and also include whole grains.

When biking for extended periods of time – 45 minutes or longer – you should add more carbohydrates, but these should come from complex carbohydrates such as fruit, vegetables, and whole grains.  Unsaturated fats such as nut or seed butters and avocados can also be helpful.

What to Pack for a Ride? 25 Healthy Snack Ideas

If going on a longer ride, pack a lunch to keep yourself from burning out.  Researchers recommend increasing your carbohydrates by 20-40 grams for every half hour you ride beyond an hour.  Turkey on pita with lettuce, tomato, and avocado, can be a good choice, as well as carrots and hummus. 

Also consider packing an apple, a banana, some grapes, trail mix, or even a high-quality granola or energy bar that is minimally processed without too many simple sugars or carbohydrates.  You can pack some treats like dark chocolate, too, and not feel too guilty about the calories because you’ve earned it.  Try to eat within an hour after your ride so that you can replenish your body.

Keeping hydrated is also key so make sure you have water on hand at all times.  Drink at least 8-12 ounces of water immediately before you bike, and keep replenishing with 8 ounces every half hour.  Make sure to replenish your fluids after your ride, too.  Sports drinks like Gatorade contain a lot of sugar in addition to the heavily advertised electrolytes, so try to avoid them unless you’re on a long ride.

Cycling Safety & Preventing Injuries

As with any type of physical activity, safety and injury prevention is extremely important. 

Proper attire is a must, as wearing the right type of clothing will help prevent discomfort, which can lead to injury. And of course, the very first thing a biker should wear is a helmet! 

Find a helmet that fits your head – they are usually not one-size-fits-all!  Adjust your helmet to fit your head, and make sure it’s sitting level and not too snug.  After any kind of impact or accident, replace your helmet, as it is likely to be damaged, even if you cannot see it.  Also replace your helmet after 5 years, as heat, pollution, UV exposure, and weathering may weaken it.

Casual bikers do not need to buy cycling-specific clothing, especially if they will be riding a comfort bike or cruiser.  However, they should take care not to wear clothing such as pants or dresses whose length may allow it to become caught in the gears.  Shorts or tightly-fitted pants are ideal.  Dress in layers as well, as headwinds can make it feel colder than it is.

For those who plan to bike more frequently or for longer durations, it may be a good idea to purchase performance clothing that wicks sweat away from the body.  Padded bike shorts may make it easier to sit on the bike seat, and bright jackets can ensure you are visible to cars and other commuters.

To prevent physical injury, make sure you stretch before you ride.  Stretching can help to prevent cramps and overuse injuries.  The quadriceps and hamstrings are the most commonly cramped muscles, so take special care to stretch them.

If you do develop a cramp during your ride, take a break to massage the muscles.  When the cramp subsides, continue but at ¾ of the intensity you were going.

Use the ball of your foot to pedal, not your heel, because the heel can strain the ligaments in the knee.  If you are experiencing knee pain, have a bicycle shop examine your pedals.  For kneecap pain, try raising your seat slightly to decrease the knee bend during pedaling.

Try to keep your back straight and your elbows slightly bent to prevent back and shoulder pain.  Keep your grip firm yet relaxed, change hand positions frequently, and keep your wrists straight to prevent hand injury. 

And of course, wear sunscreen when outside, obey all road rules, signal using hand signals, attach lights to your bike, and wear brightly colored clothing to increase visibility to motorists – common sense rules that are surprisingly uncommon.

This month, trade four wheels in for two.  You might be surprised at how much fun you have and how much better you’ll feel. Happy biking!

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by David H. Rahm, M.D.

Q: I use professional skin care products and get anti-aging treatments for my skin but I was wondering what supplements I can take to maintain that healthy glow?

A.  I’m glad to hear that you’re interested in the nutritional aspects of skin care.  Like other organs in the body, the health of the skin is dependent on optimal “care and feeding”.  So, it makes sense that how well we take care of ourselves on the inside will ultimately have an impact on our outward appearance.

Nutritional supplements play a role in healthy-looking skin in 4 ways:  Certain vitamins & minerals support skin health.  Phytonutrients help protect the skin from UV-induced damage.  Omega-3s lubricate the skin from within plus provide additional UV protection.  Probiotics maintain the bacterial balance of the skin, keeping it blemish-free.

Vitamins & Minerals Support Skin Health

As we age, our bodies produce less collagen and elastin.  These proteins are associated with healthy, youthful-looking skin so maintaining their production is an integral part of an anti-aging program.

Key nutrients that support these dermal proteins include the carotenoids, vitamin C, vitamin E, the B-complex, copper, selenium and zinc.  While these micronutrients are commonly found in fruits and vegetables, most of us do not consume the recommended 5-9 servings a day of these nutritious foods.

Taking a high-quality multi-nutrient formula like VitaMedica’s Multi-Vitamin & Mineral or Anti-Aging Formula provides your body with essential vitamins and minerals to enhance health & wellness while supporting great-looking skin. 

Phytonutrients Prevent UV Damage

Phytonutrients, also referred to as phytochemicals (“phyto” meaning “plant”), are the chemical compounds that give fruits, vegetables, grains, nuts, teas, legumes and spices their color. 

In addition to their color effects, phytonutrients provide plants with a protective barrier against harmful UV radiation, viruses, bacteria, insects and parasites.  The mechanisms of action for many of these plant chemicals include antioxidant, anti-inflammatory, anti-viral and anti-bacterial.  When we consume these plant compounds, the health benefits are conferred to us.

5 Phytonutrient Color Groups to Target

Arguably, the most important role of phytonutrients to skin health is their sun protective benefits.  Studies have shown that when these compounds are ingested, you can stay out in the sun longer without getting sunburned.  These phytochemicals act like an internal sunscreen.

For example, the phytonutrient found in dark green and yellow vegetables is called lutein.  This nutrient is deposited in the layers of the dermis and protects the skin from the sun’s harmful rays.  Given that photo-damage is the #1 cause of aging, protecting the skin from damaging UV rays is an integral part of an anti-aging skin care program.

If you can't seem to fit in eating plenty of colored produce, then the next best thing is to cover gaps in your diet by taking a supplement like VitaMedica's Phyto-5.  This phytonutrient complex is formulated with fruits, vegetables, spices and tea from the 5 major color groups.  This supplement is also included in VitaMedica’s Anti-Aging Formula.

Omega-3s Lubricate & Protect

With aging, we often notice that our skin is dryer due to a combination of factors including less oil production and less hydration.  Supplementing with an Omega-3 supplement like flax seed oil or fish oil helps to lubricate the skin internally.

Flax seed oil is a rich source of alpha-linolenic acid, an essential fatty acid (EFA).  EFAs perform a number of vital functions in the body, but are particularly important at the cellular level because they are a fundamental component of the membranes of all cells.  An adequate supply of EFAs in the diet is essential for healthy-looking skin because skin cells turn over very rapidly.

Best Omega-3 Supplements: What to Look For (Infographic)

Both flax seed oil and fish oil are widely recognized for quelling silent inflammation.  However, more recent studies have shown that fish oil plays a protective effect against UV light and may protect against skin cancer.  You can enhance the effects of topical sunscreen by taking a fish oil capsule each day.

Probiotics Balance Skin Bacteria
Probiotics are the beneficial bacteria that reside throughout the digestive tract and play a role in digestive health and immune system function.  

These beneficial bacteria also normally reside on the skin.  Due to the harsh conditions, only a limited number of bacterial species live on the skin.  These hardy bugs play a role in the skin’s immune response by inhibiting or killing bad microorganisms.   Beneficial bacteria also protect skin barrier function.

When the environment of the skin becomes unbalanced, these bacteria have the potential to cause skin problems.  If you have acne, you’re probably aware of a bacterium called P. acnes.  An overgrowth of P. acnes is associated with acne development.  While topical and oral antibiotics are often prescribed to combat the problem, these medications can cause digestive upset.  Antibiotics also upset the delicate balance of microbiota on the skin by killing off beneficial bacteria like S. epidermis.

Probiotics & Acne Control: What You Need to Know

Studies have shown that taking a probiotic supplement can benefit the skin in many ways.  For example, in young adults with moderate acne, taking a probiotic supplement improved acne by reducing total lesions and sebum content.

In another recent study researchers found that in women with dry, sensitive skin, after taking a probiotic supplement for 24 weeks, transepidermal water loss was reduced and skin barrier function improved.

More recent research has demonstrated that the combination of antioxidants plus probiotics protects the skin from UV damage by activating the skin’s natural immune defenses.

As you can see, nutritional supplements play a key role in healthy functioning of the skin.  While supplements can’t replace a healthy diet (featuring fruits, vegetables, lean meats and unsaturated fats), their use can cover gaps in the diet.  When combined with professional skin care products, this bi-directional approach ensures that you will have healthy skin for years to come.

David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica.  Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science.  Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.  Dr. Rahm’s most recent book, The Wellness Prescription, offers practical advice along with simple guidelines to help patients extend their health span.

Ingredients:

I pound cooked shrimp, shells removed, chopped

1 cup sugar snap or snow peas, cleaned & sliced thin

¼ cup diced celery (about one stalk)

2 tbsp. minced scallion (about one scallion)

2 tbsp. chopped fresh dill (or dried dill)

1/3 cup lite mayonnaise

Dash Tabasco sauce (to taste)

1 tbsp. fresh lemon juice

Salt and Pepper (to taste)

Mixed Lettuce or Spinach Leaves

Instructions:

Combine shrimp, snow peas, celery & scallions in medium bowl.

In small bowl whisk together dill, mayonnaise, Tabasco, lemon juice, salt and pepper until blended. Mix with shrimp mixture.

Serve shrimp mixture on a bed of lettuce.

April is National Alcohol Awareness Month – a time to consider the effects alcohol can have on our lives and the lives of others.  It’s no secret that alcohol consumption can cloud our judgment and affect our decision-making and new research shows that even watching our diets gets tough when we’re drinking.   

What’s Your Alcohol Awareness? Check out these Infographics on Pinterest

A study published in the American Journal of Clinical Nutrition shows that people consume more calories and make unhealthy food choices on days when they drink.

Data for the study was taken from the 2003-2008 National Health and Nutrition Examination Survey, and participants included 1,126 male and 738 female alcohol drinkers. 

“Men and women consumed more calories on the days they drank versus on days they abstained.”

Information about their eating and drinking habits was collected via a diet questionnaire on two days over a 10-day span.  One day covered a day when they drank alcohol and the other day covered a day when they did not. 

Responses revealed that when participants did drink, they usually drank beer or wine and had an average of two to three drinks.  Further analysis of the questionnaires indicated that men consumed about 400 more calories when they drank – 2,400 on non-drinking days versus 2,800 on days when they imbibed.  Women showed a similar trend, consuming 2,000 calories on days when they drank versus 1,700 calories on days when they abstained. 

Both groups also increased their fat intake by about 9% when drinking.

The caloric increase seen by women could be accounted for as calories from alcoholic beverages, but for men, an average of 168 calories of the 400 excess calories came from food.

Binge Drinking Not Associated With Just Youth

Men reported eating more meat and white potatoes while consuming less fruit and milk.  Women ate more high-fat foods and decreased consumption of milk and dairy products. 

“Food choices changed [in an unhealthier direction] on the days that people drank,” noted lead study author Dr. Rosalind Breslow of the National Institute on Alcohol Abuse and Alcoholism.  She speculated that perhaps “social events that involve drinking often also involve less-healthy foods” and that “people [may be] more impulsive when they drink and don’t stop themselves from indulging.”

The findings of this study support a 2010 study by Dr. Breslow; the previous study showed that people who consume more alcohol are also likely to eat less fruit and consume more calories from a combination of alcoholic beverages and foods high in unhealthy fats and added sugars.

The Bottom Line

The news from this study is not surprising, but it does reinforce the message that if you’re looking to lose or maintain your weight, your best bet is to refrain from or limit your alcohol intake.  We’re already bombarded with food messages, and food is available everywhere.  The last thing we need is something else that makes it harder to eat healthy.

It’s interesting that the study results show a distinct difference between men and women, seemingly corroborating the images of men eating a big steak at a steak house and women enjoying a dessert with friends while drinking. 

Instead of falling into these typecasts, we should be mindful that alcoholic beverages add calories.  If you’re going to imbibe, remember to focus on eating more healthfully – whole grains, healthy fats, vegetables, and fruit.  We should also drink in moderation (no more than one per day for women and two per day for men) and be aware of how many calories – in addition to added sugars, and yes, even fat, in some cocktails – are in our drinks. 

So the next time you’re having a drink, rethink the steak or cheesecake and make a better, healthier choice!

The walking versus running debate is an old one, with an overabundance of conflicting studies strongly supporting one over the other.  But what’s the skinny – which is really best for weight loss?  Well, the latest research shows that when it comes to dropping the pounds, running beats walking.

The report, compiled by staff scientist Paul T. Williams at the Lawrence Berkeley National Laboratory in Berkeley, California, is published in the most recent issue of Medicine & Science in Sports & Exercise, the official journal of the American College of Sports Medicine.

Participants in the National Runners’ Health Study II and the National Walkers’ Health Study were recruited for the trial (32,216 runners and 15,237 walkers).  The average age of the runners was 41 for women and 48 for men.  The walkers’ average age was higher at 53 for women and 62 for men. 

“An overweight woman might expect to lose 19 pounds by adding a 3.2-mile run to her daily routine, but only 9 pounds by expending the same amount of energy by walking."

The height, weight, and waist measurements for the previous five years were recorded for each participant.  Physical activity was also tracked, with data collected about the types of activities participants engaged in, as well as frequency, pace, and the distance covered during these activities.

At the beginning of the study, male runners had an average BMI of 24, while female runners averaged 22.  Male and females walkers had a higher BMI, averaging 27 and 25, respectively.  Walkers were also more likely to smoke, drink less alcohol, and eat more fruit, despite their larger waistlines.

What's Your Community’s Walk Score?

Participants were followed for six years and both groups saw weight loss.  However, the male runners and female runners who weighed more at the study start saw greater weight loss results than walkers.  In addition, researchers found that the energy expended by the walkers during walking was less than half of what the runners reported when running.

As an example, “An overweight woman of average height and a BMI over 28 might expect to lose 19 pounds by adding a 3.2-mile run to her daily routine, but only 9 pounds by expending the same amount of energy by walking," says study author Williams.

One suggested reason for this difference is that running takes less time to produce the same results.  Running 3.2 miles would expend the same effort as walking 4.6 miles, but over 40 minutes versus 80 minutes for walking. 

In addition, running raises metabolic rate and keeps it elevated long after the activity, while walking has a lesser effect.  Williams also notes that individuals who engage in vigorous exercise tend to offset an imbalance better by eating less and exercising more after overindulging.

And despite the greater weight loss seen by runners, Williams strongly emphasizes that moderate exercise like walking is still beneficial to health and will still contribute to weight loss.

Running Style Affects Injury Rate

This report coincides with another study by Williams, in conjunction with Dr. Paul D. Thompson of the Division of Cardiology at Hartford Hospital in Hartford, Connecticut, which finds that brisk walking and running both reduce the risk for high blood pressure (hypertension), high cholesterol, diabetes, and perhaps even heart disease.

The report, published in the journal Arteriosclerosis, Thrombosis and Vascular Biology, finds that running reduced high blood pressure risk by 4.2 percent while walking reduced it by 7.2 percent. 

The risk for high cholesterol in runners was reduced by 4.3 percent versus 7 percent in walkers.  Similarly, runners had a 12.1 percent reduced risk for diabetes while walkers saw a 12.3 percent reduction, and runners lowered the risk of heart disease by 4.5 percent versus 9.3 percent for walkers.

The findings of both reports are significant, Williams notes, because “there is now some choice in the exercise you want to do.”

The Bottom Line

A person needs to balance their health and wellness objectives with the activity that makes the most sense.  For some, it’s running; for others it may we walking.

If the initial goal is to improve your cardiovascular health, then brisk walking or running is ideal.   But, if you’re looking to lose weight, running may be a quicker solution than walking.   However, if you hate this exercise or have bad knees, running isn’t going to work for you.

Ideally, to lose weight, you’ll want to address diet and then exercise for a multitude of health benefits and improved weight loss.

Consistency is key, so pick something you enjoy.  If that happens to be running, that’s great.  If not, brisk walking is always an option that can provide similar health benefits.  The most important thing is that you find a physical activity that works for you and keeps you fit.  And one that you’ll continue to do on a regular basis.

Everybody likes some extra cash, but extra cash for shedding extra pounds?  Sounds good, doesn’t it?  Well it turns out it not only sounds good, it actually works.

A new study published in the Annals of Internal Medicine shows that money is a great motivator when it comes to weight-loss, more so for groups than individuals.

The research team, led by Dr. Jeffrey Kullgren from the University of Michigan Medical School and the Ann Arbor VA Healthcare System, separated 104 obese employees of the Children’s Hospital of Philadelphia into three groups.  One group was offered a $100 incentive for meeting individual weight-loss goals at four weeks, eight weeks, 12 weeks, 15 weeks, and 20 weeks. 

“By the end of the study, the competitive weight-loss group lost an average of 10.6 pounds compared with those in the control group who lost just 1 pound.”

The second group was divided into groups of five members, but the identities of fellow group members were not revealed.  These participants were also offered the $100 incentive every four weeks for meeting weight-loss goals, as well as the opportunity to earn more cash if other group members were unsuccessful. 

Each month, only the group members who met or exceeded their weight-loss goals could split the $500 among them; those who did not reach their individual target weight were not part of the split, and in the event that no members met their goals, their money was forfeited.

Members of the third group, a control group, were given a link to an online weight-loss network and scheduled for monthly weight measurements, which they were reminded of by text or email.

After 24 weeks (6 months), the competitive weight-loss group lost an average of 10.6 pounds compared with those in the control group who lost just 1 pound.  Participants in the individual group shed 3.7 pounds.

“[People] are often overly optimistic about their abilities relative to others and, thus, may have expected greater success, and a larger reward, than fellow group members.  Second, expectation of a larger reward would have been reinforced because most group members did not meet their weight-loss goals in most months, leaving a larger reward for those who did meet goals,” said the authors.

Interestingly, a follow-up four months after the end of the study showed that members of the individual weight-loss groups maintained their weight-loss better than members of the other two groups.  This suggests that the motivation from being part of a group and the opportunity to win more money dissipated once the incentive was no longer part of the deal.

With obesity among adults and children at an all-time high, Kullgren states "This is yet another approach that we need to have in our tool kits for addressing this really major and vexing public health problem" by combining it with diet and exercise counseling.  The issue lies in figuring out how these types of approaches can “complement what we already know works," he notes.

The Bottom Line

Research shows that team-based weight loss plans are more effective than trying to do it on your own.

Teamwork Works for Weight Loss

A study by researchers at the Mayo Clinic, presented at the American College of Cardiology meeting in San Francisco last month, showed that a weight-loss program that provided a $20 incentive for losing four pounds – along with a $20 penalty for not losing weight – allowed participants to achieve weight-loss of about nine pounds over a year, four times the amount lost by those without the financial incentive. 

But money and other incentives are just the proverbial “icing on the cake.”

As weight-loss and wellness plans become part of workplace culture, many are utilizing reward-based programs to improve employee health, and with the upcoming Affordable Care Act, employers may be able to promote even more of these programs.  Still, researchers note that different strategies, including providing healthier food choices in the workplace, may be a better impetus to improve company-wide wellness.

Remember, while money can be a great motivator, what better motivation is there than your long-term health and wellness?

A dazzling smile can do so much – improve your mood, relieve stress, boost your attractiveness, and even make you look younger.  They say we’re born knowing how to smile, but when do we learn how to take care of it?  Can we do it naturally?

Oral Bacteria and Plaque Linked to Heart Disease

A study published by Harvard Medical School showed that chewing and brushing your teeth can release bacteria into your bloodstream, especially if you have periodontitis, an erosion of tissue and bone that support the teeth.  Researchers identified strains of periodontitis-causing bacteria in the atherosclerotic plaque in the heart’s arteries, as well as arteries elsewhere in the bodies.  When this plaque builds up, it can cause heart attacks.

Bacteria from the mouth also has the potential to harm blood vessels or cause blood clots by releasing toxins, causing an immune response that could harm vessel walls or make blood clot more easily.  And another possible danger is that oral inflammation can spark inflammation throughout the body – including in the arteries – leading to heart attack and stroke.

Modern Diet Affects Tooth Health

Our diets also affect our oral health, making a huge impact on our teeth. 

Recent studies have revealed that changes in our diet – namely the switch from foods in their natural form to processed foods – resulted in negative changes in oral bacteria.  In particular, the introduction of processed sugar and flour decreased bacterial diversity and allowed strains that cause bone destruction to flourish. Scientists say that “the modern mouth basically exists in a permanent disease state.”

So is there a more natural way to maintain a healthy, bright smile? Absolutely!

Foods for Healthy, Whiter Teeth

Just as your diet impacts your hair, skin and nails, what you eat and drink impacts your grin, too.

If you’re looking for whiter teeth, avoid smoking, certain foods and beverages.  Intensely colored and acidic foods and beverages have greater potential to stain the enamel on your teeth.  Key offenders include red wine, black tea, coffee, cola, sports drinks, deeply colored berries and sauces.

Strawberries have both an astringent and vitamin C which may result in whiter teeth.  The astringent can help remove surface stains, and vitamin C can reduce plaque buildup. 

Crunchy foods are great for clearing away plaque.  Foods like celery, apples, carrots, romaine lettuce, and various seeds can act as a natural toothbrush, removing bits of food and bacteria from the mouth and breaking down the plaque between teeth.  Apples also have malic acid, an ingredient used in teeth whitening products to dissolve stains. 

Calcium-rich foods like low-fat milk, yogurt and cheese can benefit oral health by protecting teeth against periodontal (gum) disease and keeping the jaw bone strong.  Try aged cheeses as part of a dessert platter to help prevent cavities.  The calcium, phosphorus, and protein in dairy products can protect against acids and strengthen the protective minerals on the surface of teeth.

Oily fish such as wild salmon and mackerel are a natural source of vitamin D – a nutrient necessary for absorbing calcium.  Like flax seeds, they are high in Omega-3 fatty acids, powerful anti-inflammatory agents.  Because gum disease (caused by inflammatory bacteria collecting in pockets) poses the greatest threat to healthy teeth, foods that minimize inflammation can help protect both teeth and gums.

"Just as your diet impacts your skin, hair, and nails, what you eat and drink impacts your grin, too"

Drink lots of water to help wash away food particles and keep saliva levels up.  Saliva, which is 95% water, is surprisingly your best protection against tooth decay because it has proteins and minerals that neutralize acids that wear away your enamel.  Tea is also a good source of fluoride, a compound that helps keep teeth strong.

Try to limit sticky foods like dried fruits that can stay stuck between teeth and increase the risk of cavities.  Avoid prolonged contact with foods that form acid – foods like coffee, chocolate, soda, and meat.  Also avoid starchy foods and sweet foods and drinks that are loaded with sugar.  The acid-causing bacteria in the mouth love to feed on these sources of simple carbohydrates, leading to enamel erosion and tooth decay.

Rinse your mouth or brush your teeth after eating; if that’s not an option chew sugarless gum to increase saliva production, which will in turn decrease acid and help loosen and remove food particles.

Vitamins for Healthy Teeth

Good nutrition and a well-balanced diet can also help you care for your teeth from the inside out.

Make sure you get lots of calcium for healthy gums and teeth.  Low or non-fat dairy products, fortified soy, rice, or almond milk, raw almonds, canned fish with bones, and dark, leafy greens such as kale, collards, and spinach are excellent sources.

Phosphorus, magnesium, and beta-carotene are also necessary for optimum oral health.  Like calcium and fluoride, phosphorous and magnesium are minerals essential to the formation of tooth enamel.  Lean meat, fish, and eggs are good sources of phosphorus, and magnesium can be found in whole grains, dark, leafy greens, bananas, and some legumes including soybeans, peanuts, and lentils.

Vitamin C – Vitamin C helps prevent gum inflammation and promotes the healing of bleeding gums.  The bioflavonoids found in vitamin C help prevent plaque – a cause of tooth stains and cavities.  As an antioxidant, vitamin C also helps in the formation of connective tissue in the gums.

Vitamin A – Vitamin A aids healing when gums are inflamed, and it maintains the soft tissue and mucous membranes of the gums.  Deficiency can lower resistance to infections, so supplementation can help.  Supplements should be taken with meals because fat aids in absorption.

Vitamin D – Vitamin D in appropriate amounts can have anti-inflammatory effects on the gums.  It aids in the absorption of calcium, which is needed for development and maintenance of healthy teeth.  While the easiest way to get vitamin D is through sun exposure, too much sun exposure is bad for the skin so try consuming more low or non-fat dairy products and oily fish.

Vitamin E – Vitamin E is a potent antioxidant that can be taken as capsules or rubbed on the gums to heal tissue (but make sure it’s a form that’s safe for consumption).  Foods high in vitamin E include nuts, sunflower seeds, turnip greens, tomatoes, avocadoes, and wheat germ.

Vitamin B – Toothaches, receding gums, and mouth tissue sensitivity can be caused by vitamin B deficiency.  Vitamin B can be found in lean meats, poultry, eggs, fish, shellfish, nuts, and whole grains as well as plant sources like asparagus, avocado, bananas, beans, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, mushrooms, and dark, leafy greens.  Raw or unprocessed versions are best, as large amounts of the nutrient can be lost during cooking or processing.

Stop Bad Breath

Bad breath is not just embarrassing; it can be a sign of deeper problems with your oral health.  Halitosis, the technical term for bad breath, can be caused by plaque, the nearly invisible film of bacteria that's constantly forming in your mouth. Another possible source of stink can be decaying food that's trapped between teeth. 

Dental problems such as broken fillings, cavities, and gum disease can make breath unbearable, and illnesses including respiratory or sinus infections, gastrointestinal conditions, and diabetes can also cause an unpleasant odor.  In addition, what you eat (like garlic and onions) and habits like drinking or smoking can affect your breath, too.

To prevent bad breath, try using a tongue cleaner or scraper, a plastic or metal oral hygiene device that removes bacterial build-up like plaque, food particles, fungi, and dead cells from the tongue’s surface – the most common causes of bad breath.

Adding a little baking soda to your toothbrush can also get your teeth cleaner and breath fresher.  Sprinkle a bit of baking soda in your palm, dip a damp toothbrush into it, and then brush.

Chewing on aromatic spices is another way to sweeten breath.  Clove, cardamom, and fennel are common postprandial chews in the Middle East and South Asia, and many of these seeds contain antimicrobial properties that can reduce bad breath.  Fresh herbs like parsley, coriander, or mint can also disinfect the mouth and make breath more pleasant while simultaneously giving you a fluoride treatment.

Don’t forget water!  Something as simple as a 20-second swish with water can loosen food particles and clean your mouth, and staying hydrated by drinking more water will encourage saliva production.

Natural Toothcare Products

If you’d like to go a more natural route when brushing your teeth, here are a few popular natural toothpastes and mouthwashes to try.

Toothpastes

Dr. Ken's All Natural Maximum Care contains green tea extract to fight bacteria and bad breath, papaya plant extract to whiten teeth, and zinc oxide and citric acid to fight tartar.

Kiss My Face Triple Action Whitening aloe vera gel is fluoride and sodium lauryl sulfate-free.  It’s made with all natural ingredients, and it's not tested on animals and contains no animal-derived ingredients.

Tom's of Maine has a classic toothpaste flavor.  The company uses all natural ingredients and discloses all of its ingredients and their sources.

Auremere Ayurvedic Herbal Toothpaste is free of fluoride, gluten, bleaches, artificial sweeteners, dyes, animal-derived ingredients and artificial preservatives.  It uses Peelu, a natural tooth whitening fiber, and has a licorice-like flavor.

Dessert Essence Natural Tea Tree Oil Toothpaste contains no harsh abrasives, synthetic sweeteners, or artificial flavors, and is fluoride-free.  Tea tree oil has antibacterial properties which may help for fresh breath.

Weleda's Salt Toothpaste uses sea salt and baking soda to reduce tartar buildup and myrrh extract to promote healthy gums.

J/A/S/O/N Sea Fresh toothpaste includes CoQ10 for gum support and active blue-green algae and sea salts for dental health, while J/A/S/O/N Citrus Mint contains orange and peppermint oils as well as grapefruit seed extract, which helps block sugar acids.  It is also fluoride- and sulfate-free.

Mouthwashes

Tom’s of Maine Wicked Fresh Natural Mouthwash contains all natural ingredients including aloe to soothe gums and natural zinc chloride for fresh breath.

J/A/S/O/N Healthy Mouth Cinnamon Clove Mouthwash has natural grapefruit seed and perilla seed extracts to help reduce tartar build-up, and Tea Tree Oil, a well-known antimicrobial and antiseptic agent, to help defend against sugar acids and acid forming bacteria. Aloe vera gel soothes gum irritation and natural clove and cinnamon oils keep breath fresh and clean.

J/A/S/O/N Powersmile Mouthwash uses natural sea salts and grapefruit seed extract for healthy gums and tartar reduction.  Aloe vera soothes gums while cinnamon, peppermint oil, anise powder, and clove oil eliminate bad breath.

Weleda Ratanhia Mouthwash Concentrate contains myrhh, a natural disinfectant, organic ratanhia, a powerful astringent that tones gums and reduces bacteria, horse chestnut bark which has antiseptic properties, and eucalyptus and peppermint for minty freshness.

While natural toothcare shouldn’t replace trips to the dentist, they can help make each visit more pleasant and your smile more stunning.  Always brush and, more importantly, floss daily.  Keep your teeth healthy, and you’ll naturally find yourself showing off that smile!