Eating Healthy Meals When Stress Strikes
This is the article that Polly shared about in the meeting and I believe it it is worth reading it.
When stress seems to have taken over your life, healthy meals and snacks are better for body and mind than that sugary brownie. Find out how good food can help you cope.
By Linda Foster, MA
Medically reviewed by Pat F. Bass III, MD, MPH
It’s natural to crave chocolate cake, ice cream, and other foods that seem to improve your mood when you’re feeling stressed, even though you know they’re not healthy snacks. The problem is, they may temporarily lift your mood, but they can also send you crashing when the sugar high goes away, and if the extra calories cause you to gain weight, you may have a whole new source of stress.
There’s no need to soothe your nerves with empty calories when you can be eating healthy meals and snacks that can help your body and mind fight the harmful effects of stress and improve your health in general.
Calming Your Brain and Body With Healthy Foods
“Ever wonder why you’re calm and somewhat sleepy after eating a big turkey dinner?,” asks Karen Hutton, RD, MA, LDN, patient services manager of food and nutrition services at Methodist Medical Center of Illinois in Peoria. It’s because turkey contains tryptophan, an amino acid found in many protein-based foods that can have a calming effect on the body.
Foods containing tryptophan, complex carbohydrates (not simple sugars, including fructose found in fruit), and vitamin B6 are all known for their positive effects on serotonin production. Serotonin is a chemical in the brain that has a positive effect on mood.
“It is commonly known as the ‘good mood’ chemical, and increased levels of serotonin can induce a sense of relaxation,” says Melissa Mietzner of the Illinois State University Graduate Dietetic Program. She says there are many healthy meals that may positively affect mood during times of stress. “Some of these foods can help with serotonin levels, while others help with muscle relaxation.”
What Foods Should You Eat to Decrease Stress?
“Good sources of tryptophan include milk, soy, animal proteins such as lean beef and poultry, and cottage cheese,” says Mietzner. Whole grains, such as oatmeal, whole-wheat pasta, and popcorn are some of the best sources of serotonin-boosting carbohydrates.
Good sources of vitamin B6 are spinach, avocado, wheat germ, bananas, tuna, and some fortified cereals — choose whole-grain cereals with a high fiber content, not a high sugar content.
Want a tryptophan-packed breakfast to start your day? Hutton recommends eating two eggs fixed however you like, and having a cup of soy milk and one serving of oatmeal or high-fiber, whole grain bread.
Mietzner says eating foods that contain magnesium and calcium have also been shown to have a relaxing effect on the muscles; getting too little calcium can cause muscle tension and spasms. The best sources are low-fat or fat-free dairy foods, like milk, yogurt, and cottage cheese. Good sources of magnesium include almonds, green leafy vegetables like spinach, oatmeal, soy, dairy products, and whole grain cereals.
Easy to make, healthy snacks that combine these foods include low-fat cottage cheese on whole-grain crackers, a layered yogurt and banana parfait, a simple smoothie made with low-fat milk or yogurt and your favorite fruit, and oatmeal topped with sliced almonds.v
When Eating Better Doesn’t Help Enough
While we all have had certain foods make us feel better or even worse, most of the scientific evidence for the mood-food relationship has been done in the lab rather than on people, so your response to these foods and specific nutrients may vary. If you feel that you’re experiencing significant stress or possibly depression, talk to your doctor about other treatments, such as medication, that may help get you through stressful times.
Tuesday, November 9, 2010
Sunday, November 7, 2010
The Starvation Myth
The Starvation Myth
Article By: The Weight Watchers Research Department
The idea that "not eating enough" causes the body to stop losing weight because it goes into "starvation mode" is a popular myth among dieters.
Restricting calories during weight loss lowers metabolism1 because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow (but not stop) the anticipated rate of weight loss.
For example, if an individual needs 2,000 calories per day to maintain weight, reducing intake to 1,500 calories, assuming exercise stays the same, should provide a 1 pound per week weight loss (Note: 1 pound of weight is equivalent to about 3,500 calories). Furthermore, reducing to 1,000 calories should result in a weight loss of 2 pounds per week and going down to 500 calories a day should result in a weight loss of 3 pounds per week. However, if an individual actually reduces their intake to 500 calories, the weight loss would not likely be a steady 3 pounds per week because of the reduced metabolic rate. It would likely be around 2¼ to 2½ pounds. This "lower than expected" rate of weight loss is a lot different than "no" weight loss as the "starvation mode" notion proposes.
It is unclear as to whether the relationship between reduced caloric intake and a lower metabolism follows a straight path or becomes more pronounced the greater the caloric reduction. Some studies have found no significant reduction in metabolism until the caloric restriction is quite large (e.g. 800 calories or less per day).2 Others suggest a linear relationship with small reductions in metabolism accompanying small reductions in caloric restriction, with the gap increasing as the caloric deficit is enlarged.
While there is no biologic evidence to support the "starvation mode" myth, there may be behavioral reasons why weight loss stops when calories are severely reduced. Over-restriction of calorie intake, known as high dietary restraint is linked to periods of overeating, hindering successful weight loss.3 (For more information on dietary restraint, read the Science Center article, The Skill of Flexible Restraint).
Metabolism after Weight Loss
The good news is that after the weight-loss goal is achieved and weight has stabilized, it does not appear that the dip in metabolism is permanent. Several rigorous studies done at the University of Alabama in Birmingham showed that metabolism goes back to expected levels with sustained weight loss,4 discounting the theory that a lowered metabolism helps to explain the common phenomenon of weight regain following weight loss.
Weight Watchers Approach
The POINTS® Weight-Loss System is designed to provide a caloric intake that supports a healthy rate of weight loss, produces a minimal reduction in metabolism and avoids inducing too-high levels of dietary restraint.
Article By: The Weight Watchers Research Department
The idea that "not eating enough" causes the body to stop losing weight because it goes into "starvation mode" is a popular myth among dieters.
Restricting calories during weight loss lowers metabolism1 because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow (but not stop) the anticipated rate of weight loss.
For example, if an individual needs 2,000 calories per day to maintain weight, reducing intake to 1,500 calories, assuming exercise stays the same, should provide a 1 pound per week weight loss (Note: 1 pound of weight is equivalent to about 3,500 calories). Furthermore, reducing to 1,000 calories should result in a weight loss of 2 pounds per week and going down to 500 calories a day should result in a weight loss of 3 pounds per week. However, if an individual actually reduces their intake to 500 calories, the weight loss would not likely be a steady 3 pounds per week because of the reduced metabolic rate. It would likely be around 2¼ to 2½ pounds. This "lower than expected" rate of weight loss is a lot different than "no" weight loss as the "starvation mode" notion proposes.
It is unclear as to whether the relationship between reduced caloric intake and a lower metabolism follows a straight path or becomes more pronounced the greater the caloric reduction. Some studies have found no significant reduction in metabolism until the caloric restriction is quite large (e.g. 800 calories or less per day).2 Others suggest a linear relationship with small reductions in metabolism accompanying small reductions in caloric restriction, with the gap increasing as the caloric deficit is enlarged.
While there is no biologic evidence to support the "starvation mode" myth, there may be behavioral reasons why weight loss stops when calories are severely reduced. Over-restriction of calorie intake, known as high dietary restraint is linked to periods of overeating, hindering successful weight loss.3 (For more information on dietary restraint, read the Science Center article, The Skill of Flexible Restraint).
Metabolism after Weight Loss
The good news is that after the weight-loss goal is achieved and weight has stabilized, it does not appear that the dip in metabolism is permanent. Several rigorous studies done at the University of Alabama in Birmingham showed that metabolism goes back to expected levels with sustained weight loss,4 discounting the theory that a lowered metabolism helps to explain the common phenomenon of weight regain following weight loss.
Weight Watchers Approach
The POINTS® Weight-Loss System is designed to provide a caloric intake that supports a healthy rate of weight loss, produces a minimal reduction in metabolism and avoids inducing too-high levels of dietary restraint.
Aging and Metabolism
Aging and Metabolism
Article By: The Weight Watchers Research Department
Weight gain is a common occurrence as people get older because the body's metabolism slows as we age. Thankfully, exercise can help mitigate this weight gain.
After age 45, the average individual loses around 10% of their muscle mass per decade.1 This equates to losing about one-third to one-half a pound of muscle each year and also gaining that much in body fat. Because muscle mass burns a lot of calories compared to fat, the total number of calories needed goes down.
How Aging Impacts Metabolism
Many studies have been done to understand why people gain weight as they age and the answer is clear – the change in body composition accounts for the vast majority of the decline in metabolism.
There are also a growing number of studies, however, that suggest that body composition does not account for all of the weight gain associated with the aging process. Decreases in the calories used by the body's organs, such as the heart and liver, also seem to occur as the body ages.23
Physical activity plays a role in both body composition and metabolism during the aging process. Research shows that most individuals gradually reduce their level of physical activity as they age, which further reduces their number of calories needed to maintain weight. Less activity also means less use of the body's muscles, which contributes to the general decline in muscle mass and subsequent changes in body composition.
Overall, these age-related changes means that the average 50 year-old woman needs around 300-500 fewer calories per day than she did in her twenties to maintain the same body weight. So for those who gain weight while aging, the reason is not necessarily eating more; but rather eating the same, while needing fewer calories.
Aging and Exercise
Is there anything that can help to slow this part of the aging process? Fortunately yes. Exercise appears to help a lot. Several studies have shown that resistance (i.e. weight) training alone can boost metabolism and offset the decline seen with aging. There is also some newer research that is suggesting that endurance (i.e. aerobic) exercise can be beneficial in offsetting the decline in metabolism and associated weight gain with aging.
Article By: The Weight Watchers Research Department
Weight gain is a common occurrence as people get older because the body's metabolism slows as we age. Thankfully, exercise can help mitigate this weight gain.
After age 45, the average individual loses around 10% of their muscle mass per decade.1 This equates to losing about one-third to one-half a pound of muscle each year and also gaining that much in body fat. Because muscle mass burns a lot of calories compared to fat, the total number of calories needed goes down.
How Aging Impacts Metabolism
Many studies have been done to understand why people gain weight as they age and the answer is clear – the change in body composition accounts for the vast majority of the decline in metabolism.
There are also a growing number of studies, however, that suggest that body composition does not account for all of the weight gain associated with the aging process. Decreases in the calories used by the body's organs, such as the heart and liver, also seem to occur as the body ages.23
Physical activity plays a role in both body composition and metabolism during the aging process. Research shows that most individuals gradually reduce their level of physical activity as they age, which further reduces their number of calories needed to maintain weight. Less activity also means less use of the body's muscles, which contributes to the general decline in muscle mass and subsequent changes in body composition.
Overall, these age-related changes means that the average 50 year-old woman needs around 300-500 fewer calories per day than she did in her twenties to maintain the same body weight. So for those who gain weight while aging, the reason is not necessarily eating more; but rather eating the same, while needing fewer calories.
Aging and Exercise
Is there anything that can help to slow this part of the aging process? Fortunately yes. Exercise appears to help a lot. Several studies have shown that resistance (i.e. weight) training alone can boost metabolism and offset the decline seen with aging. There is also some newer research that is suggesting that endurance (i.e. aerobic) exercise can be beneficial in offsetting the decline in metabolism and associated weight gain with aging.
Increasing your Metabolism
Science Center: Increasing Your Metabolism
Article By: The Weight Watchers Research Dept.
Don't be fooled: There are only two ways to boost how many calories your body burns.
How metabolism can be boosted, and the effect of the body's muscle mass and heart rate on the burning of calories.
When it comes to weight loss, it's all about calories. Burning more calories than the body takes in results in weight loss and taking in more calories than are burned means a weight gain.
Metabolism is the number of calories the body burns and is made up of three components: resting metabolic rate, physical activity and a small amount needed for food digestion. Increasing the body's metabolism has the potential to enhance weight management because the number of calories needed each day would be higher (and so the amount of food needed to fuel that need would be greater).
While many popular publications would lead you to believe otherwise, metabolism can only be boosted in two ways: increasing the body's muscle mass and increasing the body's heart rate.
Muscle Mass
Losing some muscle mass is considered to be an expected part of weight loss because a smaller body needs less muscle to move the body's weight around. Resistance (i.e., weight) training as part of a comprehensive exercise plan can increase lean muscle mass in weight-stable individuals and minimize loss of lean tissue during weight loss. While a few studies have demonstrated otherwise, most studies show that it is not feasible to decrease body weight and simultaneously increase lean muscle tissue. 1
A popular theory concerning weight loss, increased metabolism and exercise states that it is feasible to create a sustained increase in metabolism through regular aerobic workouts. The studies that have evaluated this theory for scientific merit have shown very mixed results. The general finding for studies done in humans is that, if this phenomenon exists, the impact on overall metabolism is very small. 2 Further, there are no studies that have directly linked the "after effects" of exercise with significant weight loss.
Heart Rate's Impact
A person's heart rate has an impact on metabolism – the higher the heart rate, the more calories burned. Stimulants, whether from a prescribed medication, dietary supplement, or a caffeine-containing beverage, all work to increase the heart rate and fire up the nervous system.
In a controlled study that looked at giving stimulants, including amphetamines or a placebo, weight loss was greater with the stimulant because heart rate and blood pressure were raised and food intake was decreased as a side effect of being "hyper." 3
Most dietary supplements and herbal compounds that are sold over the counter to promote weight loss contain stimulants, though at a lesser strength than that found in amphetamines. These products are often marketed as having "fat burning" properties, which are achieved because they increase heart rate and blood pressure and decrease appetite. They can work, but they do so at a cost to the body. Negative side effects include insomnia, nervousness, anxiety and, in extreme cases, death.
Increasingly, some of these products (including the ones that were most effective, like fen-phen and ephedra) have been banned because of their negative side effects.
Article By: The Weight Watchers Research Dept.
Don't be fooled: There are only two ways to boost how many calories your body burns.
How metabolism can be boosted, and the effect of the body's muscle mass and heart rate on the burning of calories.
When it comes to weight loss, it's all about calories. Burning more calories than the body takes in results in weight loss and taking in more calories than are burned means a weight gain.
Metabolism is the number of calories the body burns and is made up of three components: resting metabolic rate, physical activity and a small amount needed for food digestion. Increasing the body's metabolism has the potential to enhance weight management because the number of calories needed each day would be higher (and so the amount of food needed to fuel that need would be greater).
While many popular publications would lead you to believe otherwise, metabolism can only be boosted in two ways: increasing the body's muscle mass and increasing the body's heart rate.
Muscle Mass
Losing some muscle mass is considered to be an expected part of weight loss because a smaller body needs less muscle to move the body's weight around. Resistance (i.e., weight) training as part of a comprehensive exercise plan can increase lean muscle mass in weight-stable individuals and minimize loss of lean tissue during weight loss. While a few studies have demonstrated otherwise, most studies show that it is not feasible to decrease body weight and simultaneously increase lean muscle tissue. 1
A popular theory concerning weight loss, increased metabolism and exercise states that it is feasible to create a sustained increase in metabolism through regular aerobic workouts. The studies that have evaluated this theory for scientific merit have shown very mixed results. The general finding for studies done in humans is that, if this phenomenon exists, the impact on overall metabolism is very small. 2 Further, there are no studies that have directly linked the "after effects" of exercise with significant weight loss.
Heart Rate's Impact
A person's heart rate has an impact on metabolism – the higher the heart rate, the more calories burned. Stimulants, whether from a prescribed medication, dietary supplement, or a caffeine-containing beverage, all work to increase the heart rate and fire up the nervous system.
In a controlled study that looked at giving stimulants, including amphetamines or a placebo, weight loss was greater with the stimulant because heart rate and blood pressure were raised and food intake was decreased as a side effect of being "hyper." 3
Most dietary supplements and herbal compounds that are sold over the counter to promote weight loss contain stimulants, though at a lesser strength than that found in amphetamines. These products are often marketed as having "fat burning" properties, which are achieved because they increase heart rate and blood pressure and decrease appetite. They can work, but they do so at a cost to the body. Negative side effects include insomnia, nervousness, anxiety and, in extreme cases, death.
Increasingly, some of these products (including the ones that were most effective, like fen-phen and ephedra) have been banned because of their negative side effects.
Saturday, November 6, 2010
I can't believe it's not sweet potato pie (recipe)
I Can't Believe It's Not Sweet Potato Pie serves 4 @ 2 POINTS
1 large butternut squash (large enough to yield 2 cups mashed flesh)
1/2 cup Egg Beaters; Original
1/3 cup light vanilla soymilk
1/3 cup sugar-free maple syrup
1 tsp. cinnamon
1/4 cup SPLENDA; Granular
1 tsp. vanilla extract
2/3 cup miniature marshmallows
Directions: Preheat oven to 350 degrees. Peel squash and cut into large chunks (removing seeds). Fill a large, microwave-safe dish with a half an inch of water. Place squash into dish and cover with plastic wrap. Microwave for approximately 8 minutes (and drain). Squash should be tender enough to mash, but not fully cooked. With a potato masher, food processor or fork, mash squash. Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish. Add all ingredients except for marshmallows. Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy. Allow to cook for 45 – 50 minutes. Remove from oven, and disperse marshmallows over top of pie. Return to oven for 5 minutes, until marshmallows begin to brown. Allow to cool. Serves 4.
1 large butternut squash (large enough to yield 2 cups mashed flesh)
1/2 cup Egg Beaters; Original
1/3 cup light vanilla soymilk
1/3 cup sugar-free maple syrup
1 tsp. cinnamon
1/4 cup SPLENDA; Granular
1 tsp. vanilla extract
2/3 cup miniature marshmallows
Directions: Preheat oven to 350 degrees. Peel squash and cut into large chunks (removing seeds). Fill a large, microwave-safe dish with a half an inch of water. Place squash into dish and cover with plastic wrap. Microwave for approximately 8 minutes (and drain). Squash should be tender enough to mash, but not fully cooked. With a potato masher, food processor or fork, mash squash. Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish. Add all ingredients except for marshmallows. Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy. Allow to cook for 45 – 50 minutes. Remove from oven, and disperse marshmallows over top of pie. Return to oven for 5 minutes, until marshmallows begin to brown. Allow to cool. Serves 4.
Set your Calendars
Not only do you need to set your clocks back, you need to mark your calendars and tell ALL your friends!
The week of November 28, 2010 is a BIG week for Weight Watchers and for YOU!
Get the "skinny" on what's new for 2011!
TRUST ME...BE AT YOUR MEETING...THIS IS HUGE!
The week of November 28, 2010 is a BIG week for Weight Watchers and for YOU!
Get the "skinny" on what's new for 2011!
TRUST ME...BE AT YOUR MEETING...THIS IS HUGE!
Thursday, November 4, 2010
Apple Crisp (from Kitty)
Apple Crisp (from Kitty, Mount Airy) Thank you!
POINTS: 4
INSTRUCTIONS
1/2 cup(s) all-purpose flour
2 Tbsp all-purpose flour
1 cup(s) uncooked old fashioned oats, Quick old fashioned oats NOT INSTANT
1/2 tsp ground ginger
1/4 tsp ground cinnamon
1/8 tsp table salt
3 Tbsp Land O Lakes Stick Light Butter
1 tsp water
1/4 cup(s) sugar
1/4 tsp ground nutmeg
1/8 tsp ground cloves
3 pound(s) apple(s), GOLDEN DELICIOUS OR JONATHAN, PELED AND THINLY SLI
1 tsp vanilla extract
1/4 cup(s) packed brown sugar
Preheat the oven to 375 F. Spray a shallow 1 1/2 qt baking dish with nontick spray.
To make the topping combine 1/2 cup of flour, the oats, brown sugar, ginger, innamon and salt in a medium bowl. With a pastry blender or 2 knives cut in the butter until mixture resembles coarse crumbs. Add the water and firmly press the mixture to form clumps.
To make the filling mix the sugar, the 2 tbsp of flour, the nutmeg and cloves in a large bowl. Ad the apples and vanilla, mix well.
Transfer to baking dish. Sprinkle the topping over the filling. Bake until filling is bubbling and the topping is golden. 55-60 minutes. Serv warm or at room temperature.
POINTS: 4
INSTRUCTIONS
1/2 cup(s) all-purpose flour
2 Tbsp all-purpose flour
1 cup(s) uncooked old fashioned oats, Quick old fashioned oats NOT INSTANT
1/2 tsp ground ginger
1/4 tsp ground cinnamon
1/8 tsp table salt
3 Tbsp Land O Lakes Stick Light Butter
1 tsp water
1/4 cup(s) sugar
1/4 tsp ground nutmeg
1/8 tsp ground cloves
3 pound(s) apple(s), GOLDEN DELICIOUS OR JONATHAN, PELED AND THINLY SLI
1 tsp vanilla extract
1/4 cup(s) packed brown sugar
Preheat the oven to 375 F. Spray a shallow 1 1/2 qt baking dish with nontick spray.
To make the topping combine 1/2 cup of flour, the oats, brown sugar, ginger, innamon and salt in a medium bowl. With a pastry blender or 2 knives cut in the butter until mixture resembles coarse crumbs. Add the water and firmly press the mixture to form clumps.
To make the filling mix the sugar, the 2 tbsp of flour, the nutmeg and cloves in a large bowl. Ad the apples and vanilla, mix well.
Transfer to baking dish. Sprinkle the topping over the filling. Bake until filling is bubbling and the topping is golden. 55-60 minutes. Serv warm or at room temperature.
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