8 Foods You Should Avoid

Salad: A healthy meal option? Maybe not. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Overview

Some of the rules of a healthy diet are fairly obvious -- steer clear of fast food joints, say "no" to fried foods, and keep the chips and cookies to a minimum. Unfortunately, eating smart involves more than just avoiding notoriously unhealthy foods.

Lurking behind the facade of words like "organic," "fat-free" and "natural" is a whole slew of foods that can kill a diet and pack on the calories. So here's a warning for any well-intentioned healthy eater: Just because it sounds nutritious, doesn't mean a food is actually good for you.

Lurking behind the facade of words such as 'organic,' 'fat-free' and 'natural' is a whole slew of foods that can kill a diet and pack on the calories.

Deciphering a Label

The key to knowing whether the foods you're buying are as nutritious as they seem is being able to read the nutrition labels. Some tips from the experts can help you navigate the information on a food package:

• Be mindful of portion size: "People always miss the serving size," said registered dietitian Tara Miller. The packaging can make a food or drink look like a single serving, when it's actually two or more.

• Look for foods that are trans fat-free: "Trans fat is harmful for your heart," said Ginn. While you're at it, though, also scan the label for partially hydrogenated oils, another ingredient you should avoid.

• Don't be seduced by misleading words: "Organic" doesn't necessarily mean a food is low in calories, and "fat-free" can be a mask for loads of added sugars to hide behind, says Gans. Instead of assuming these marketing catch-phrases indicate a healthy food, check out the label and be mindful of the order in which the ingredients are itemized. If an unhealthy one like sugar is at or near the beginning of the list, steer clear of the food.

1. Salad

The biggest pitfall with a salad is ruining a veggie-filled meal with hundreds of calories in dressing. "Check the label," advised Keri Gans, a registered dietitian and author of "The Small Change Diet." Oftentimes the dressing with a salad at a restaurant has more calories than a candy bar. "Order dressing on the side," Gans said. "You should not be putting more than 60 calories of dressing on a salad."

2. Smoothies

Blending fruit with frozen yogurt sounds like a sure-fire healthy snack. But Tara Miller, registered dietitian and founder of Achieve Balance Wellness and Nutrition Counseling, warns against too much of a good thing. "People think that because it's fruit, it's healthy," she said. Yet most smoothies -- especially the ones sold at specialty shops -- are 16 to 32 oz. and contain too many servings of carbohydrates. So keep it small, and try to add vegetables to your smoothies whenever possible.

3. Soy Milk

Both soy and almond milk are great options for those who are lactose intolerant. But many people regularly grab the vanilla or sweetened varieties of these drinks, ignoring the excess sugar and paying attention only to the healthy connotations of the word "soy" or "almond." If the sweetened versions are all you can tolerate, though, Miller recommends avoiding the added sugar by mixing a teaspoon of vanilla flavoring into the unsweetened kind.

4. Granola

Granola is a food that most people consider an uber-healthy breakfast choice. But granola can also be very high in sugar and low in fiber, says Gans. "When you look for granola, you need to read the label carefully," she said. "Not all granola is created equal." Make sure the cereal or granola you're choosing from the store shelf has a minimum of 4 or 5 g of fiber.

5. Muffins

You're rushing to get to work on time and dash into the nearest coffee shop to pick up a quick breakfast. In the name of health, your eyes are drawn to those bran muffins on display beside the donuts. But don't let the word "bran" or "yogurt" trick you when it comes to muffins, cautions Miller. "Think of them more in the donut category," she said. Bran muffins often contain extra fat, necessary to hold the bran together. And the fat-free versions usually contain extra sugar to compensate for the reduced in mouthfeel and flavor.

6. Sushi

This one might be surprising since the tuna, salmon and other fish commonly found in sushi is about as lean as it gets. Yet when you factor in the cream cheese of your Philadelphia roll or the mayonnaise in most spicy tuna rolls, the calorie count skyrockets. Portion size matters, too, says Gans. Stick to three rolls or less, and choose brown rice when possible.

7. Turkey Burgers

When a burger craving hits, the calorie-conscious person often turns to a turkey burger as the second-best option. But be careful, warns Gans. "If you have a turkey burger made with dark meat and skin, it can be higher in calories than a sirloin burger," she said. If you're at a restaurant, ask whether the burger has dark meat and turkey skin ground into it. At the grocery store, it's a bit more straightforward: Check the label and pick a lean meat with less than 10 g of fat per serving, Gans advises.

8. Frozen Meals

There's a whole section of frozen meal options that are quick and easy to make and boast low calorie counts. Yet many are also packed with sodium, says Angela Ginn, registered dietitian and owner of the nutrition counseling service Learn-2-Live. "Frozen and prepared foods can often have a day's worth of sodium," she said, which is roughly 2,300 mg per day.

By Leigh Remizowski

Beautylicious From The Health Hub

10 Portable Beauty Essentials To Stock Up On Now

by KRISTA BURTON

 

I used to travel for a living. Not kidding—for two very recent years of my life, I travelled to a different city in North America every day, living out of hotel rooms and getting on a plane at least three times a week, sometimes more than five times a week.

There are good sides and bad sides to all that travel. The good: racking up insane frequent flier mileage, having a new hotel room to mess up every night, seeing new places, and casually dropping in on an old friend who now lives in Tucson. The bad: never, ever getting to cook a real meal, cancelled flights, navigating a rental car through a blizzard in Fishkill, New York, and living out of a suitcase. Permanently.

But you know what living out of a suitcase made me super insanely good at? Packing. I’m a militant monster when it comes to traveling light, and keeping a makeup flight kit always packed and ready can save you a ton of time, not to mention stress. You know—a little bag, stocked with essentials, that you can throw into a bigger bag whenever—whether for an overnight at your boyfriend’s or girlfriend’s place, a weekend getaway, or a full-on vacay. It’s ultimately up to you what you put in your flight bag, but these ten must-haves are seriously handy. Grab everything you need and let’s blow this joint!

1: The bag itself: It’s always a good idea to just go with what’s universally approved at the airport: a plastic, 1-quart zip-close plastic baggie. All those gift-with-purchase quilted satin bags from the makeup counter are nice to look at, but guess what else they are? Opaque. We’re going for efficiency, ease, and speed, and you need something you can see through that’s also spill-and-leak-proof. Airport security does not need to open and examine a regulation-size plastic bag full of toiletries—they can immediately tell: it’s just toiletries. (Editor’s note: Sonia Kashuk makes small bags in tons of cute patterns that open up to two TSA-friendly zippered clear compartments, which keep toiletries organized and easy to see through security.)

2: Teeny-tiny bar of face soap. Or a small refillable squeeze bottle of your face cleanser.

3: Small facial moisturizer. I like Indie Lee Squalane Facial Cream for its easy-to-pack 1-ounce jar and skin-brightening benefits.

4: Travel-size shampoo and conditioner. Beautylish writer Jorie Larsen suggests swiping the free ones during a hotel stay to use for future travels. And who hasn’t done that?!

5: Concealer/foundation product. Two-in-one! Traveling is made for multiple-function products, like Kevyn Aucoin The Sensual Skin Enhancer.

6: Basic translucent powder. Check out ILIA’s Translucent Powder in Fade Into You. It comes with an attached brush in a refillable base.

7: Multi-tasking eye, lip, and cheek stick. The majority of the makeup you’ll need in one single product? Yes! I like ILIA Multi-Stick in All of Me.

8: Palette with room for shadow, liner, and a super-bright lipstick. The four SquareInglot Cosmetics Freedom System Palette is so ideal for a to-go kit, and you can customize exactly what you want in it.

9: Tiiiiiny travel-sized mascara. Mascara tubes can take up a surprising amount of space in your quart bag—go small! Look for a mini version of your fave (Benefit Cosmetics makes its beloved They’re Real Mascara in a 0.14 oz. tube, for instance).

10: Travel-size atomizer of your favorite perfume, because you fancy, huh? I’m obsessed with my Travalo, a mini perfume atomizer. You attach it to any full-sized perfume and pump to fill it up.

Health Hub Stress Buster!

“Think of a recent time you felt stressed. Maybe it was during an argument with your spouse, or a meltdown with your kids. Maybe you were stuck in traffic and late for an important meeting. Or maybe you were lying in bed, worrying about work. Whatever the cause of your stress, your body and brain were almost certainly experiencing the same thing: boiling blood pressure, a churning stomach, tight muscles and a racing mind.”

Sounds all too familiar, right?

In her recent feature article on the effects of exercise on physical and emotional stress, found in the March 2013 IDEA Fitness Journal, Kelly McGonigal, PhD, IDEA author/expert and a health psychologist and lecturer at Stanford University, painted this vivid picture for readers.

The next time you experience the stress response, try the following tips offered by McGonigal and other IDEA authors/experts to help you cope.

1. Exercise. McGonigal suggests that exercise can protect the brain, heart and even our DNA from stress. “Research has identified several ways that exercise protects the brain from stress—and evenreverses the effects of chronic stress on the brain (Stranahan & Mattson 2012; Rothman & Mattson 2012).”

2. Diet. McGonigal also suggests eating a less-processed, plant-based diet. “[Both have] been associated with higher heart rate variability and longer telomeres (Fu et al. 2008; Mirabello et al. 2009; Lin, Epel, & Blackburn 2012). This type of diet likely increases resilience by reducing inflammation, insulin resistance and other metabolic risk factors associated with chronic stress,” she says.

3. Pilates. Christine Romani-Ruby, MPT, ATC, co-owner of PowerHouse Pilates and assistant professor of physical therapy at California University of Pennsylvania believes in Pilates practice for stress management. “The Pilates method is a successful tool for self-management of the stress reaction. In fact, in 1920 Joseph Pilates (founder of the Pilates method) defined his work with six principles that are remarkably similar to today’s proven methods of managing stress: relaxation, breath, concentration, guided imagery, heightened body awareness and mindfulness” Read more about how Pilates principles can bust stress in your life.
4. Meditation. To date, more than 1,300 studies have documented the effectiveness of meditation as a health practice, including lowering heart rate, muscle tension, stress hormone secretion and resting blood pressure. Many hospitals and medical clinics use meditation in stress management and other health promotion programs in order to relieve stress. Learn a few tips and techniques to start meditating from Michele Hebert, international mind-body health and fitness expert.

5. Yoga. Shirley Archer, JD, MA, IDEA spokesperson and certified yoga and Pilates teacher, suggests trying a yoga practice to combat stress. “In a study reported in Evidence-Based Complementary and Alternative Medicine (2012; doi: 10.1155/2012/501986), researchers found that brief periods of yoga or meditation helped reduce stress among office workers,” writes Archer. “Data analysis showed that both yoga and guided meditation reduced perceived stress (the mental aspect), and this effect continued through the post intervention period. The yoga intervention reduced more physical markers of stress than guided meditation; however, both practices lowered respiration rates.”

6. Visualization. Archer also recommends adding visualization to mind-body classes to enhance stress relief. “Visualizing comforting images reduces stress levels—that much has been known for some time. Now scientists have verified that individuals who are skilled at “seeing” mental imagery reduce their stress levels more than those who are less adept at the task.”

7. Relaxation. Mary Bratcher, MA, IDEA author, certified life coach and co-owner of The BioMechanics, suggests taking it easy to help relieve stress. “Relaxation is a crucial part of your stress management plan. Try these methods of alleviating stress: 1. Determine how you like to relax and then schedule activities you prefer (e.g., go mountain biking, take a bath, play basketball or go for a stroll). 2. Take a “time-out”—breathe deeply, turn off your phone, stop moving, start moving, etc. 3. Accept offers of assistance from others or ask for help when you need it. 4. Eat, drink and be merry—choose healthy food, drink lots of water and get plenty of rest.” Learn more tips from Brachter by reading the full article.

www.ideafitness.com

 

How Much Protein Should I Eat Each Meal?

 

Dr Spencer Nadolsky, director of examine.com, looks into the science behind how much protein your body can absorb per sitting

The belief that the human body can only absorb 30 grams of protein per meal is widespread. Eating small and often, we’re told, is essential for muscle growth. But does the science hold up? Can you feast on protein without worrying about wasting it?

How protein is absorbed

First, some biology. When you eat protein it passes into your stomach where it is broken down into amino acids and small peptides. These are then absorbed via various transporters in the intestines and circulate in your blood. It’s these transporters that are the rate limiting step of protein absorption. They can only deliver protein to your muscles at a finite speed.

However, when it comes to whole proteins, there is no limit (practically speaking) to how much your body can consume, as it will change its rate of digestion depending on its needs. Your digestion rate also depends on the type of protein you consume. For example, whey protein is famously absorbed by your body very quickly whereas casein protein releases much more slowly. That’s why casein shakes are perfect for before bed while whey protein is well-suited to post-workout shakes.

How much protein?

The truth is, particularly if you are putting the work in at the gym, you don’t need to be concerned about eating far more than 30 grams of protein over fewer meals. Your body will eventually digest the protein and its amino acids whether it comes in the form of a protein shake, steak, or beans and rice. And even if it doesn’t immediately use it, it will keep it around and feed your muscles as soon as it can.

Words: Dr Spencer Nadolsky

Being A Good Sport Ranks As TOP 'FUN' FACTOR In Study Of Youth Sports

 

 

 

If you think winning is one of the key determinants that makes organized sports fun for kids think again: Winning along with other mental bonuses ranked near the bottom of 81 determinants of fun, each of which falls into one of 11 big fun factors, according to a new study. In this first of a kind study, a research team used a method called concept mapping in order to map "fun" in youth sport.

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A new study identifies the top factors that make organized sports fun for kids.

Credit: JOHN GARDINER/DC Stoddert Soccer, Inc.

If you think winning is one of the key determinants that makes organized sports fun for kids think again: Winning along with other mental bonuses ranked near the bottom of 81 determinants of fun, each of which falls into one of 11 big fun factors, according to a new study. Despite the common belief that winning is all important when it comes to the "fun" factor, very little research had been done to actually identify and quantify what goes into this elusive concept -- until now.

The results of this study might help researchers develop proven ways to keep kids involved in organized sports, which can help maintain a healthy body weight. Right now, more than one out of three U.S. children and adolescents are overweight or obese and many drop out of organized sports early in life -- often saying the activity just isn't fun anymore.

In this first of a kind study, Amanda J. Visek, PhD, associate professor of exercise science at Milken Institute School of Public Health (Milken Institute SPH) at the George Washington University and her research team used a method called concept mapping in order to map "fun" in youth sport.

First, they asked 142 soccer players, 37 coaches and 57 parents to identify all of the things that make playing sports fun for kids. When all of their ideas were pooled and synthesized, 81 specific determinants of fun were identified. Next, the study participants were asked to sort the 81 fun-determinants in a way that made sense to them and then finally to rate the determinants on their importance, frequency and feasibility.

The study showed that:

• There are four fundamental tenets to creating fun -- that is, there are internal, external, social and contextual factors that make up the complete fun experience for kids.
• The 11 fun factors lie within the fundamental tenets and include Being a good sport, Trying hard, Positive coaching, Learning and improving, Game time support, Games, Practices, Team friendships, Mental bonuses, Team rituals, and Swag.
• The 11 fun factors are each defined by the various 81 fun-determinants -- specific, actionable behaviors that foster fun.
• Among the 11 fun factors, Being a good sport, Trying hard, and Positive coaching were the most important when it comes to fun; together, these three factors were coined the "youth sport ethos" -- a collection of 28 fun-determinants that set the standard for promoting a culture of fun.

"When the FUN MAPS are viewed three-dimensionally, the youth sport ethos becomes very apparent. Most remarkably, Being a good sport, Trying hard and Positive coaching came in as the top three most important factors to having fun," says Visek. "At the same time, Swag -- such as having a cool uniform or the latest sports gear -- was rated as the least important determinants of fun."

The full results of this innovative study appeared July 10 online in the Journal of Physical Activity & Health. All of the study participants were involved in organized youth soccer programs in the larger Washington, D.C. metropolitan area; however, over 75 percent of the kids that participated in the study also played sports other than just soccer. "It was important to us, particularly at the brainstorming stage of the study when the participants generated their ideas of all of the things that make playing sports fun that they identified as many things as they could within the entire scope of their youth sport experiences. In the end, the FUN MAPS essentially provide youth sport with a road map to fun," says Visek.

The results of this study are important and timely given that the number one reason kids drop out of organized sport is because it is not fun anymore. In fact, about 70 percent of kids drop out of organized sports by the time they reach middle school -- a statistic that worries public health officials because it is thought to contribute to the rising prevalence of obesity and physical inactivity in the United States.

This study helps clarify what really matters when it comes to having a good time playing the game, and can help coaches and leagues inject more fun into the overall sport experience in order to keep kids playing. "Coaches, parents, and youth sport administration should take the findings into account when organizing and running sports leagues for kids," says Heather Manning, a research associate at Milken Institute SPH, that has worked closely with Visek over the last year analyzing the study's findings.

An estimated 60 million boys and girls participate in organized sports and public health researchers hope to discover elements that will help keep them involved for the long haul.

"Keeping kids involved in sports in childhood and throughout their adolescence would be a significant public health breakthrough. The FUN MAPS can help do that. As a public health practice, sport participation can be a major source of physical activity and as such offers the well documented benefits of regular exercise. This is particularly important for children and adolescents," says Visek. "Moreover, the longer we can keep them participating in sport, the greater likelihood we have of helping them establish a habit of regular physical activity for the rest of their lives."

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Story Source:

George Washington University Milken Institute School of Public Health.

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Journal Reference:

Amanda J. Visek, Sara M. Achrati, Heather Manning, Karen McDonnell, Brandon S. Harris, Loretta DiPietro. The Fun Integration Theory: Towards Sustaining Children and Adolescents Sport Participation. Journal of Physical Activity & Health, 2014

Think FUN When You're Exercising And You'll Eat Less Later!

 

 

If you think of your next workout as a 'fun run' or as a well-deserved break, you'll eat less afterward, research has shown. However, if you think of it as exercise or as a workout you'll later eat more dessert and snacks, to reward yourself. For beginning or veteran exercisers, the bottom line is this: "Do whatever you can to make your workout fun. Play music, watch a video, or simply be grateful that you're working out instead of working in the office," said one author.

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These studies point to one reason why people in exercise programs often find themselves gaining weight. According to Werle, "the notion is that some exercisers have a tendency to reward themselves by overeating after their workout.”

Think of your next exercise workout as a "fun run" or as a well-deserved break, and you'll eat less afterward. Think of it as exercise or as a workout and you'll later eat more dessert and snacks to reward yourself.

 

These new findings from the Cornell Food and Brand Lab study involved two studies where adults were led on a 2 km walk around a small lake and were either told it was going to be an exercise walk or a scenic walk. In the first study, 56 adults completed their walk and were then given lunch. Those who believed they had been on an exercise walk served and ate 35% more chocolate pudding for dessert than those who believed they had been on a scenic walk.

In the second study, 46 adults were given mid-afternoon snacks after their walk. Those thinking they taken an exercise walk ate 206 more calories of M&Ms, which was over twice as much -- 124% more -- than those who had been told they were on a scenic walk. "Viewing their walk as exercise led them to be less happy and more fatigued," says lead author, Carolina Werle, professor at Grenoble Ecole de Management in France.

Together, these studies point to one reason why people in exercise programs often find themselves gaining weight. According to Werle, the notion is that some exercisers have a tendency to reward themselves by overeating after their workout."

For beginning or veteran exercisers, the bottom line is this: "Do whatever you can to make your workout fun. Play music, watch a video, or simply be grateful that you're working out instead of working in the office," said Brian Wansink, author and Director of the Cornell Food and Brand Lab. "Anything that brings a smile, is likely to get you to eat less," he added.

The article, published this month in Marketing Letters, was coauthored by Dr. Brian Wansink of Cornell University and Dr. Collin Payne of New Mexico State University.

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Source: Cornell Food & Brand Lab

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Journal Reference:

Carolina O. C. Werle, Brian Wansink, Collin R. Payne. 

24 Life-Changing Ways To Store Your Beauty Products

Even a small amount of makeup can make your bathroom or vanity look messy and cluttered. Here are 24 unconventional ways to organize your beauty products using things you probably already own. Who knew a mini loaf pan could be so useful?

By Brooke Shunatona

 

 

1. Use a spice rack as a shelf for your perfume bottles. 

2. Display pretty fragrances on top of a cake stand.

3. Arrange your everyday beauty products on a revolving spice rack to save space.

4. Toss your makeup brushes in a slim sunglasses case when traveling so you won't lose them.

5. Store liner pencils, mascara, or brushes in an old pencil box.

6. Fill a flower vase with coffee beans or beads, and stick your brushes inside for easy access.

7. Separate your products by category inside of a kitchen utensil tray to organize your makeup drawer.

8. Store your hot tools inside of a decorative magazine holder.

9. Hang your hot tools on adhesive hooks inside of a cabinet door.

10. Use the pouches on a hanging shoe organizer to store larger hair products.

11. Save space by stacking hairspray bottles on a wine rack. 

12. Use a desk file organizer to display and store makeup palettes.

13. Stick your eyeshadow singles into ice tray slots so you can see all the shades at once.

14. Use a jewelry organizer to visibly store small makeup products.

15. Adhere magnets to the back of your makeup compacts, and stick them on a metal board to save space while also decorating your walls.

16. Arrange your makeup in lucite desk organizers so you can see everything that's stowed away.

17. Line your drawers with plastic food containers to neatly organize cotton balls, sponges, and other makeup application tools.

18. Stick cotton swabs inside an old candle vase.

19. Store your nail polishes in a cute cookie jar.

20. If you like traveling with many different lip shades, remove the lipsticks  out of the tubes, and keep them in a clean pillbox for easy transportation.

21. Stack pretty lipglosses and lipsticks on the tiers of a cupcake tray.

22. Use a mini loaf pan to neatly organize your lip shades or other small products inside a drawer.

23. Stack your hair ties on a pretty decorative wine bottle.

 

24. Stick your bobby pins along a magnetic strip so you won't lose them.