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Healthy Weight Loss and Dieting

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Healthy Weight Loss and Dieting

No matter how peaceful your nature, when it comes to the battle of the bulge, you have to put up a good fight. In our eat-and-run, massive-portion-sized world, maintaining a healthy weight can be hard enough, and healthy weight loss can be a real struggle. Adding to the difficulty is the abundance of fad diets and “quick-fix” plans that tempt and confuse us and ultimately usually do not work.

Weight management not only makes you look and feel better, it influences your future health. A healthy weight decreases your chances of developing serious health risks such as heart disease or diabetes.

If your last diet attempt wasn’t a success, or life events have caused you to gain weight, don’t be discouraged. The key is to find a plan that works with your body’s individual needs so that you can avoid common diet pitfalls and instead make lasting lifestyle changes that can help you find long-term, healthy weight loss success.

You feel deprived. Diets that don’t allow certain types of food (carbs, fat, sugar) in moderation are simply not practical, not to mention unhealthy – eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates imbalances in our bodies.

You “plateau” after losing a few pounds. There’s actually a second component to healthy weight loss: exercise. Often your body adjusts to a new way of eating, and it’s only with increased physical activity that the pounds will continue to melt away.

You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term. However, once you meet your weight loss goal, you have no means of lifelong, healthy diet maintenance, and the pounds quickly come back.

After your diet, you seem to put on weight more quickly. Restricting your food intake slows down your metabolism – another reason why starvation or “fasting” diets are counterproductive.

You break your diet and feel too discouraged to try again. Just because you gave in to temptation and overindulged, doesn’t mean all your hard work goes down the drain. Healthy eating is about the big picture – an occasional splurge won’t kill your efforts. And again, diets that are too restrictive are conducive to cheating – when you feel deprived, it’s easy to fall off the wagon.

You lose money faster than you lose weight. Special shakes, meals, and programs may be cost-prohibitive and less practical for long-term weight loss and healthy weight maintenance.

You feel isolated and unable to enjoy social situations revolving around food. Without some practical, healthy diet strategies, you may feel lost when dining out or attending events like cocktail parties or weddings. If the food served isn’t on your specific diet plan, what can you do?

The person on the commercial lost 30 lbs in 2 months – and you haven’t. Diet companies make a lot of grandiose promises, and most are simply not realistic. Unfortunately, losing weight is not easy, and anyone who makes it seem that way is doing you a disservice. Don’t get discouraged by setting unrealistic goals!

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Over 65? Take lots of vitamin D to prevent a fall

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Over 65? Take lots of vitamin D to prevent a fall

Important news for seniors: A daily dose of vitamin D cuts your risk of falling substantially, researchers reported today.

But not just any dose will do. “It takes 700 to 1000 international units (IU) of vitamin D per day and nothing less will work,” Dr. Heike A. Bischoff-Ferrari, who directs the Center on Aging and Mobility at the University of Zurich, Switzerland, noted in an email to Reuters Health.

Those recommendations – which are higher than those by the U.S. Institute of Medicine — are based on the results of eight studies that looked at vitamin D supplements for fall prevention among more than 2,400 adults aged 65 and older. Falls were not notably reduced with daily doses of vitamin D lower than 700 IU.

An analysis of all eight studies, posted online today in the British Medical Journal, add weight to several others which have shown that vitamin D improves strength and balance, and bone health in the elderly, the researchers note.

Each year, 1 in 3 people aged 65 and older, and 1 in 2 aged 50 and older, fall at least once. Nine percent of these mishaps require a trip to the emergency room and around 6 percent result in a fracture. Many elderly people who fall end up in nursing homes.

“Falls are important events to prevent,” Bischoff-Ferrari said, “and 700 to 1000 IU of vitamin D per day is safe and inexpensive,” but it’s higher than the currently recommended by the Institute of Medicine for older adults. (The Institute recommends 400 IU per day for adults between age 51 and 70, and 600 IU per day for those aged 70 years and over.)

The current findings, Bischoff-Ferrari said, provide an argument to revise the recommendations. They looked at two forms of the vitamin: Vitamin D3, or cholecalciferol, which is more readily absorbed by the body and more potent than vitamin D2, or ergocalciferol, the form often found in multivitamins.

“At the higher dose of 700 to 1000 IU vitamin D, the benefit on fall prevention is significant — at least 19 percent, 26 percent with vitamin D3,” Bischoff-Ferrari said.

While vitamin D3 seemed more potent than D2, forms of vitamin D marketed as “active,” such as calcitriol, did not seem to be more effective than standard vitamin D supplements, the researchers found. Such active forms are more expensive and carry a higher risk of elevated calcium levels, which have been linked to hormone problems and cancer.

Moreover, the effect of 700 to 1000 IU vitamin D daily is kicks in “in a few months and is sustained over years, and the benefit is independent of age and present in those living at home and those living in nursing homes,” Bischoff-Ferrari noted.

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U.S. court reinstates Alaska smoker case versus Altria

U.S. court reinstates Alaska smoker case versus Altria

A U.S. appeals court on Monday reinstated an Alaska lawsuit against Altria Group Inc’s Philip Morris USA by the survivor of a deceased smoker, saying her state product liability claims were not preempted by federal law and should have been tried in state court.

Altria and Philip Morris had argued the state claims could not go forward against them and Alaska Commercial Co, a local retailer, because a victory for plaintiffs Dolores Hunter and the estate of Benjamin G. Francis could result in a ban of cigarette sales in the state.

Francis, a native Alaskan, died at 52 of lung cancer in December of 2004, leaving a 10-year-old son and Hunter, his common law wife, his attorney Don Bauermeister said. Hunter was appointed the personal representative of his estate by a state court.

A lower court agreed the state claims were barred by “congressional intent not to ban the sale of cigarettes” and dismissed the case due to Hunter’s failure to bring a claim under federal law, the opinion by the Ninth U.S. Circuit Court of Appeals said.

But the appeals court ruled that Altria had “failed to establish a clear conflict between Hunter’s claim and federal law” and that U.S. regulatory laws “do not provide strong evidence of a federal policy against more stringent state regulation.”

The court found the case did not belong in federal court and instructed it be remanded to Alaska state court for further proceedings.

Jack Marshall, a spokesman for Philip Morris and Altria, said the companies were disappointed by the appeals court ruling and planned to “defend the case vigorously in state court.”

“It is important to note that the decision addressed only where the case should be tried and does not address the merits of the plaintiff’s claim,” Marshall said.

Bauermeister said his client, Hunter, was “very relieved and excited” about the appeals court ruling that will return the case to the court in the native Alaskan village of Bethel where it was filed. She hopes the lawsuit will “hold (Altria) accountable” not only for Francis’ death, but for high rates of smoking among Alaska’s native peoples, he said.

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