Over the past few years, I’ve posted numerous blogs here, including my take on new studies, nutrition trends and food products, meal ideas, recipes, and the tips and tricks I’ve learned throughout my years counseling clients. I have loved every minute of it, and it’s been an honor to be part of the SHAPE family and the Shape.com community. But today will be my last post.
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The premier of NBC's Biggest Loser is just around the corner. The popular weight loss show will return with Season 14 on Sunday, January 6th, and this year, the contestants will have a new tool: the BodyMedia Fit band. This weight loss tool will help monitor contestants' progress and might be the perfect weight loss gift for you as well.
Grapefruit poses a potentially lethal health risk to increasing numbers of patients taking prescription drugs, experts have warned.
The fruit contains chemicals that can interact with certain drugs, making them more potent.
Adverse effects can include acute kidney failure, respiratory failure, internal bleeding and sudden death.
While it is well known that some patients should avoid grapefruit, or grapefruit juice, the list of drugs involved has risen sharply in recent years.
Between 2008 and 2012 the number of medications with the potential to cause serious harm by interacting with grapefruit increased from 17 to 43, said scientists writing in the Canadian Medical Association Journal.
Each year, more than six of these drugs on average were being made available to patients.
Dr David Bailey, from Lawson Health Research Institute in London, Ontario, and colleagues described the trend as "disturbing".
They wrote: "Unless healthcare professionals are aware of the possibility that the adverse event they are seeing might have an origin in the recent addition of grapefruit to the patient's diet, it is very unlikely that they will investigate it.
"In addition, the patient may not volunteer this information. Thus, we contend that there remains a lack of knowledge about this interaction in the general healthcare community."
More than 85 drugs in total can interact with grapefruit, and of these 43 can have serious side effects, said the researchers.
Other citrus fruits such as Seville oranges, used to make marmalade, and limes contained the same active ingredients that caused the drug interactions.
The chemicals, called furanocoumarins, act on an enzyme in the gut that normally reduces the potency of medication. This can effectively boost the dose of some drugs many times.
The list of danger medicines includes treatments for anxiety, depression, allergy, HIV infection, seizures, heart rhythm abnormalities and high cholesterol.
A modest single helping of grapefruit can have an effect even if consumed hours before a drug is taken, said the scientists.
Frequent exposure to grapefruit could make matters worse. Combining the cholesterol-lowering drug simvastatin with a 200 millilitre glass of grapefruit juice once a day for three days more than tripled its concentration level.
Older people with a reduced ability to tolerate drug overdoses were at greatest risk.
"The current trend of increasing numbers of newly marketed grapefruit-affected drugs possessing substantial adverse clinical effects necessitates an understanding of this interaction and the application of this knowledge for the safe and effective use of drugs in general practice," the experts concluded.
You can lose weight this time of year and still have festive dinners with turkey, dressing, ham, mashed potatoes, gravy, a couple of glasses of wine and even pecan pie and ice cream for dessert. In fact, you can have almost everything you like this holiday season, even chocolate, and still lose weight. I know because I did it, and I've taught thousands of others to do it, too. I lost 140 pounds after 25 years of dieting failure by learning how to eat what I like, even holiday fare, instead of going without, and I've kept it off for almost 30 years. Usually, people either gain a lot of weight this time of year, or they deny themselves what they'd really like. Either way, they're miserable. Instead, the key to permanent weight loss is learning how to eat what you'll want the rest of your life in a way that will maintain a healthy weight. I learned how, and it's become so habitual that it's automatic. You can too. Here are some of the things I learned and practice:
Don't try to diet, discover that you can't stick to it, and then decide, "This is impossible! I might as well forget about my weight problem and just enjoy everything until after the first." Giving yourself permission to binge for a month will create a weight gain that will take all of next year to get rid of. Or it will get worse as the year progresses.
Do pick out six to 10 days that you will go to parties, go out to dinner, have Thanksgiving, Christmas dinner, New Year's Eve and New Year's Day, and plan on having your favorite indulgences those days. Determine to eat like a health nut all the other days. You will be able to, when you have those holidays to indulge in. Don't deny yourself gratification --delay it a bit. You can't have Thanksgiving every day without being overweight, but you can enjoy your favorite holiday fare the rest of your life and stay at your ideal weight. You'll enjoy your favorite dishes even more without the guilt or weight gain, and they will be the best holidays you've ever had.
Do plan, every morning, what you'll have that day and be prepared to fend off all the food ambushes as you run the gauntlet of gluttons every day. Visualize yourself looking and feeling thinner at the holiday gatherings and fending off the food offers all the other days. Plan and practice what you'll do and say.
Don't leave it up to the moment you are challenged to decide what to do. Have your answer ready before you face the temptation of a pastry or a big lunch. "No thanks, I'm saving my calories for the parties, so I don't gain weight this year."
Don't try to avoid the "bad foods" at parties and dinners. You'll only feel cheated and want to eat them later, when you're alone. Plan on the kind of things you'll want and find out ahead of time what kind of calories are in those things. If you can, find out what will be served ahead of time. Women usually have a "calorie budget" of 1,800-2,200 a day to maintain an ideal weight, and with a little advance planning, you can fit in just about anything on that.
Do save your day's calories for the parties on your party days, and eat light the rest of the day. If you eat a lot during the day and then eat a lot at the parties, you'll feel awful as well as add to your weight and size. If you plan ahead and have most of your calories at the event, everything will taste better, you'll have a great time, and you'll feel great. And, no guilt! You'll have had just what you loved, enjoyed it, and accomplished your health goal.
Don't beat yourself up and feel guilty if you're not perfect. Eating too much or giving in to an urge is not a capital crime or a mortal sin. It's just a mark of humanity. You can get better at self-control as time goes by if you give yourself a break and keep learning more. Be forgiving of your mistakes and learn from them rather than being harshly critical of them.
Do decide that you care about your health, no matter what, even if your behavior isn't always the best all the time. Never say, "I don't care," even when you slip up. There is a part of you that will believe this if you say it enough. If you make it true, there is no hope. To get well, we need to care.
Don't decide to stay home or punish yourself by wearing clothes that are too tight all season.
Do go out and get a couple of nice outfits that are comfortable and have a wonderful, happy holiday season. You can enjoy this season instead of gaining weight and then make 2013 the year you solve your weight problem for good.
For more by William Anderson, MA, LMHC, click here.
For more on weight loss, click here.
Follow William Anderson, MA, LMHC on Twitter: www.twitter.com/AndersonMethod
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A parcel arrived on my doorstep this week…my first delivery from the Vegan Food Swap! I was so excited I barely got it inside before I had it ripped open. It was full of all kinds of goodies I have never tried before! Thanks to Kelly, who blogs at http://threeandahalfvegans.blogspot.ca for the awesome surprise! Here’s a pic and a list of what was inside:
1) A bag of Covered Bridge Ketchup Chips – yum!
2) A bag of Hardbite Smokin’ BBQ Chips – which I particularly loved because they are made right here in BC, Canada (my neck of the woods).
3) Bear Trap Herbal Tea – I’m a HUGE tea lover, so I’m eagerly awaiting the boiling kettle to brew up my first pot – but I have to say I’m already impressed with the aroma, just having cracked the bag open.
4) A package of Bana krisp – which are awesome little snacks – I’m gonna have to find me a local supply of those.
5) A package of paper dessert cups – it’s obviously cupcake time.
Thanks again Kelly!
If you’d like more info about the Vegan Food Swap, check out the podcast we did on it a few weeks ago on Vegan Mainstream, and if you are interested in getting involved, check out the links:
US: http://www.theverdantlife.com/p/vegan-food-swap.html
Canada: http://meshell.ca/blog/veganfoodswap/
UK: http://www.tohappyvegans.com/wordpress/uk-vegan-food-swap/
A great way to get exposed to new vegan products – and it was a tonne of fun too!
This week's Thanksgiving holiday can be stressful for dieters. It's already difficult enough to navigate through the mealtime pitfalls, but it can also be a time when your weight becomes a topic of discussion among friends or family.
For many people, Thanksgiving is an excuse to pig out. But if you are trying to lose weight (or even maintain your weight), you can't afford the extra 3000 calories that a typical diner consumes during the meal. Use these techniques to keep your portions in check while you enjoy the holiday.
With daylight savings time comes shorter days, colder temperatures, and darker mornings.
Winter can be a challenging time for many people. How do you feel as the days get shorter and colder? Do you gain weight or slack on your workout routine? What is your script about winter that you tell yourself and others?
If you honestly answer these questions, you will begin to see a pattern of behavior that may keep you stuck in a negative winter experience. Let's start with some reality testing, which is to say, recognizing that you have the power to "flip your script" about winter. There is no problem with modifying your routine because of the change in weather, but it does not have to be depressing or limiting. How you experience the colder months is totally up to you.
If you are debilitated in the winter months in a way that seriously impacts the quality of your life, you may suffer from seasonal affective disorder (SAD). Winter depression, as it is also called, is biochemical in nature, brought on by the lack of sunshine.
According to the Mayo Clinic:
Winter-onset seasonal affective disorder symptoms include:
- Depression
- Hopelessness
- Anxiety
- Loss of energy
- Heavy, "leaden" feeling in the arms or legs
- Social withdrawal
- Oversleeping
- Loss of interest in activities you once enjoyed
- Appetite changes, especially craving foods high in carbohydrates
- Weight gain
- Difficulty concentrating
The Vitamin D Link
Numerous studies indicate that vitamin D may be helpful for people suffering from seasonal affective disorder. Vitamin D is not found in vast quantities in most foods. Mainly, our bodies produce vitamin D from the sun's rays hitting our skin. So, when there's not as much sun and you're indoors more, there's less vitamin D being produced. A simple blood test can determine your vitamin D level. If you do have a deficiency, your doctor will recommend a daily vitamin D supplement and the appropriate dosing. Vitamin D pills are inexpensive, and can be purchased at most grocery stores and pharmacies. There are also specially-designed lamps whose rays mimic sunlight to help with the body's vitamin D production. Studies have indicated that sitting in front of these lamps for as little as 30 minutes a day can also affect brain chemicals linked to mood, thereby easing SAD symptoms. As with any medical condition, consult with your doctor to get a proper diagnosis and discuss treatment options.
Keep Radiating!
Once seasonal affective disorder is ruled out or remedied, you can focus on actions and attitudes within your control. Decide how you want to feel and make choices in line with that goal.
Some ways to stay inspired this season include:
1. Exercise
Commit to at least 30 minutes of exercise every day. If you live in an area with harsh winters, exercising outdoors might require extra planning or may not be an option. Try a yoga DVD and turn your living room into your own mini-studio. Thanks to Sandy and now the nor'easter, I'm digging Tara Stiles' four-DVD set -- variety is the spice of life and thwarts boredom! Lots of DVDs, YouTube videos, and magazines offer at-home workouts that require little or no equipment. Dancing around to inspiring music is free, easy, and fun -- and not to mention, can burn some serious calories! Find what you enjoy, and you're more likely to stick to it. Exercise gets your endorphins (feel-good hormones) flowing, which is one of the best cures for the winter blues.
2. Meditation
Every summer sunset, day at the beach, and lazy outdoor afternoon is just a visualization away. Since you have internalized all of these experiences, a dedicated meditation practice can help you consciously access them. Create a sacred space in your home that reminds you of all of the summer experiences you love and get your butt on the pillow for a few minutes a day. You may be amazed at how this lifts your mood.
3. Intention
You are the same person in July as in November. You can actively choose to flip your script about the winter months and create a joyful and inspired fall/winter season this year. The past need not dictate your future. The power of your intention is mind-blowing. So set your intention on creating and maintaining your radiance from the inside out and see what magic your new attitude brings.
If you have struggled during the winter months in the past, remember now is not then. On autopilot, your mind and body can slip into familiar patterns of behavior that have not served you, but you have the power to choose. Practice extreme self-care this season and enjoy feeling and looking good all year round!
Are you the type of person who notices a shift in mood once the clocks turn back? How do you manage to shine like the sun even when it hasn't been making much of an appearance? What tips can you offer to beat the winter blues? Do you struggle with SAD or a less severe version of the winter blues and need advice?
Love Love Love
Terri
For more by Terri Cole, click here.
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By Katherine Harmon
(Click here for the original article and podcast)
A little exercise each week can lead to big gains in life expectancy. And that's true regardless of your current weight, according to a new review study that included more than 650,000 people.
The World Health Organization recommends two-and-a-half to five hours of brisk walking per week, or less time spent at a more vigorous activity. People who got the full recommended amount of exercise saw an average 3.4-year gain in life expectancy. People who got half as much exercise still lived an average 1.8 years longer. The findings are in the journal PLoS Medicine. [Steven C. Moore et al., Leisure Time Physical Activity of Moderate to Vigorous Intensity and Mortality: A large pooled cohort analysis]
In fact, exercise was a bigger factor than body weight in many cases. People who were normal weight but were inactive actually lived an average of 3.1 fewer years than obese people who kept up high levels of activity.
Finding time to exercise can be tough. Maybe look at it this way. There are almost 9,000 hours in a year. Five hours a week is 260 hours a year--to get an extra 30,000 hours of life. Do the math. While you take a walk.
Also on HuffPost:
In this Tuesday, Oct. 9, 2012 file photo, laboratory technician Ruth Rutledge packages cerebrospinal fluid of three confirmed meningitis cases in Minn., to send to the Centers for Disease Control and Prevention in Atlanta for further testing. The black mold creeping into the spines of hundreds of people who got tainted shots for back pain marks uncharted medical territory. (AP Photo/Hannah Foslien)
Chicago Tribune:
A second probable case of fungal meningitis in Chicago tied to the use of a steroid injection from a Massachusetts pharmacy is being investigated by health officials.
As in the first case in the state, the case reported Friday involves a Chicago resident who received an injection at one of three APAC Centers for Pain Management that used the recalled medication, according to officials.
Read the whole story at Chicago Tribune
Filed by Kim Bellware |
Researchers in Norway claim they have found new evidence to support their theory that cannabis use causes temporary 'cognitive breakdown' in non-psychotic people, risking long-term psychosis.
According to an fMRI study published in the Frontiers in Psychiatry journal, scientists at the University of Bergen believe cannabis use raises the chances of users suffering from schizophrenic symptoms later in life.
The researchers tested 26 schizophrenics, some with a history of cannabis use, and tested their ability to listen and repeat certain syllables.
The study's results showed that schizophrenia sufferers with previous cannabis use had consistently higher levels of brain activity while undergoing these tests, and also scored a higher number of correct answers.
The study claims cannabis use increases the risk of developing schizophrenic symptoms
These results are in line with previous conclusions from the Bergen researchers who support the idea that cannabis users with schizophrenic characteristics do not appear to suffer from the same neuro-cognitive weaknesses as other patients with schizophrenia.
"While brain activity for both groups was similar, there are subtle differences between schizophrenia sufferers with a history of cannabis use and those who have never used cannabis," Else-Marie Loeberg, lead author on the article and associate professor of Psychology at the University of Bergen, Norway.
"These differences lead us to believe that the cognitive weakness leading to schizophrenia is imitated by the effects of cannabis in otherwise non-psychotic people."
The scientists believe that the study's results imply that cannabis use increases the risk of the development of psychotic symptoms, 'imitating' the cognitive weakness that is prevalent in schizophrenics.
I’m often asked about my favorite food, and my honest answer is: beans. Really! They’re just so tasty and hearty, and I love that they make me feel satisfied without feeling sluggish. Plus, I feel like a health champion when I eat them because they’re chock full of nutrients, including protein, fiber, slow-burning carbs, antioxidants, vitamins, and minerals. And now I have one more reason to be a bean enthusiast.
