9 Foods to Help You Lose Weight

9 Foods to Help You Lose Weight

Losing weight is a matter of simple math. To drop pounds, you need to eat fewer calories than you burn. There’s no way around that. But what you eat can have an impact.

"Certain foods can help you shed body weight," says Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Some even kick up your metabolism. So consider this list when you go to the supermarket:

1. Beans

Cheap, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That helps you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In a Copenhagen study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day. In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women were given a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

6. Nuts

For a healthy snack on the run, choose a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts they automatically eat less at later meals.

7. Apples

Skip the apple juice or the applesauce and opt instead for a crunchy apple.  Research shows that whole fruit blunts appetite in a way that fruit juices and sauces don’t. One reason is that raw fruit contains more fiber. Plus, chewing sends signals to our brain that we’ve eaten something substantial

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline. A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes. Researchers at the Scripps Clinic in San Diego found that when people ate half a grapefruit before each meal, they dropped an average of 3 1/2 pounds over 12 weeks. Drinking grapefruit juice had the same results. But be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Shop Smart

Remember to load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. "The overall nutritional composition of your total diet remains the most important thing when it comes to lasting weight loss."

Click here to learn more.

 

The Warning Signs of Stroke

The Warning Signs of Stroke

A stroke happens about every 40 seconds. Each year, about 795,000 Americans have a stroke. Do you know the warning signs?

If you do have stroke warning signs, this means your brain isn't getting the blood it needs. Damage may be temporary or permanent. For example, you might lose the ability to speak, but recover it with time. You might have partial or complete weakness, for example, in the use of an arm or leg.

The important thing is what you do if stroke symptoms happen. The sooner the treatment, the less chance of serious damage to the brain. This means less chance of permanent disability.

 Stroke Warning Signs

Sometimes symptoms of stroke develop gradually. But if you are having a stroke, you are more likely to have one or more sudden warning signs like these:

Numbness or weakness in your face, arm, or leg, especially on one side

Confusion or trouble understanding other people

Trouble speaking

Trouble seeing with one or both eyes

Trouble walking or staying balanced or coordinated

Dizziness

Severe headache that comes on for no known reason

 Types of Strokes

Stroke symptoms may differ, depending upon the type of stroke, where it occurs in the brain, and how severe it is. A less severe stroke may be more difficult to recognize.

An ischemic stroke happens when a vessel supplying blood to the brain becomes blocked. It can happen for a variety of reasons. For example, fatty deposits in arteries (atherosclerosis) can cause blood clots to form. Sometimes a blood clot forms in the heart from an irregular heartbeat called atrial fibrillation. It then travels to a place where it blocks an artery supplying the brain.

A hemorrhagic stroke happens when a weakened blood vessel ruptures and bleeds into the brain. This can also happen for a variety of reasons.

A transient ischemic attack (TIA) is a "mini-stroke" from a temporary blockage. Although a TIA doesn't cause permanent brain damage, it may cause stroke warning signs, which may last minutes or even hours. Think of this as a warning sign you shouldn't ignore.

 What to Do if You Have Symptoms of Stroke

Remember that a stroke is a medical emergency. Sometimes it is even called a brain attack.

Don't ignore stroke warning signs – even if you have just one warning sign or if symptoms are mild or go away.

Don't wait! Every minute counts.

Call 999 or emergency medical services (EMS) if you have one or more symptoms for more than a few minutes. An ambulance can get you to a hospital without delay.

Check the time when symptoms begin. This is important information to share when you arrive at the hospital.

What if you're with someone else who might be having stroke symptoms but you're not sure?

Take charge and call 999. Some people may deny that there is a serious problem. They don't want others to make a fuss. Or they might ask, "What's the big rush?" It may help to remember this: What's the worst thing that can happen if this isn't a stroke? An unnecessary trip to the hospital. But what's the worst thing that can happen if you ignore the problem and it turns out to be a stroke? The result could be much worse.

How to Prepare for a Stroke

Few people think a stroke will happen to them. But if you or someone you know has a stroke, taking these steps in advance may end up making a very big difference. Take action with these tips today or as soon as possible:

Ask a doctor or nurse which hospitals in your area are primary stroke centers with 24-hour emergency stroke care. They are best equipped to care for people who have strokes. You may be able to find stroke care centers online, too.

Find out which hospital or medical facility is closest to your home or work. Your human resources department may be able to help you locate those near work. Your doctor may be able to help you with this, too.

Click here to learn more.

Here are six important flashing signals.

Here are six important flashing signals.

1. Paralysis of the arms or legs, tingling, numbness, confusion, dizziness, double vision, slurred speech, trouble finding words, or weakness, especially on one side of the face or body.

These are signs of a stroke -- or a "brain attack" -- in which arteries that supply oxygen to the brain become blocked or rupture, causing brain tissue to die.

Symptoms depend on which area of the brain is involved. If a large blood vessel is blocked, a wide area may be affected, so a person may have paralysis on one side of the body and lose other functions, such as speech and understanding. If a smaller vessel is blocked, paralysis may remain limited to an arm or leg, or even the face.

If you have symptoms, call 999 right away and get to an emergency room that offers clot-busting therapy for strokes due to blocked vessels. Such treatment, which dissolves clots in blocked vessels, needs to be given within the first 3 hours after symptoms begin, but newer treatments may work within a longer time frame, says Birge, who is medical director at the Tanner Medical Center in Carrollton, Ga.

Timing is urgent; fast treatment can potentially stop brain tissue death before permanent brain injury happens. "There is a time clock ticking as to when you might recover," Birge tells WebMD.

2. Chest pain or discomfort; pain in the arm, jaw, or neck; breaking out in a cold sweat; extreme weakness; nausea; vomiting; feeling faint; or being short of breath.

These are signs of a heart attack. If you get some of these symptoms, call 999 immediately and go to the emergency room by ambulance. Shulman and Birge also recommend that patients chew one regular, full-strength aspirin (unless they're allergic to aspirin) to help prevent damage to the heart muscle during a heart attack.

Not everyone who has a heart attack feels chest pain pressure or a sense of indigestion. Some people, especially women, the elderly, and people with diabetes, get "painless" heart attacks, the doctors say. Being aware of "painless" heart attack signs is crucial: symptoms may include weakness, sudden dizziness, a pounding heart, shortness of breath, heavy sweating, a feeling of impending doom, nausea, and vomiting Both doctors say it's important to learn heart attack signs and understand them in context. "Everybody has jaw pain. You don't immediately run and say, 'I've got a heart attack,'" Shulman tells WebMD. He is an associate professor of internal medicine at Emory University School of Medicine in Atlanta. "But if you're also sweating and you have some of these other symptoms -- shortness of breath and so forth -- then that's going to tip you off that there's something much more serious happening."

3. Tenderness and pain in the back of your lower leg, chest pain, shortness of breath, or coughing up blood.

These are symptoms of a potentially dangerous blood clot in your leg, especially if they come after you've been sitting for a long time, such as on an airplane or during a long car trip. These signs can also surface if you've been bedridden after surgery.

"Anybody is susceptible," Birge says. He adds that such blood clots are more common than most people and doctors realize.

Blood is more likely to pool in your legs when you're sitting or lying down for long periods, as opposed to standing and walking. If a blood clot forms in your leg as a result, your calf can feel swollen, painful, and tender to the touch. If you get sudden chest pain or shortness of breath, a piece of the blood clot may have broken off and traveled through the bloodstream to your lungs. This condition can be life-threatening, so get to an emergency room without delay if you have any of these symptoms.

4. Blood in the urine without accompanying pain.

Anytime you see blood in your urine, call your doctor promptly, even if you have no pain.

Kidney stones or a bladder or prostate infection are common causes of blood in the urine. But these problems are usually painful or uncomfortable, which sends people to the doctor promptly.

In contrast, when people see blood in their urine but feel no pain, some take a "wait and see" approach, especially if they just have one episode. "But you can't have this attitude," Shulman says. A lack of pain doesn't necessarily mean a lack of seriousness.

Cancer of the kidney, ureter, bladder, or prostate can cause bleeding into the urinary tract; when these cancers are small enough to be curable, they may not cause pain. So don't dismiss this important sign because, according to Shulman and Birge, "blood in the urine may be the only clue for an early diagnosis."

5. Asthma symptoms that don't improve or get worse.

Asthma attacks are marked by wheezing or difficulty breathing. When an attack doesn't improve or worsen, a patient should get emergency care.

If an asthma attack is left untreated, it can lead to severe chest muscle fatigue and death, say Shulman and Birge. Some people with persistent asthma hesitate to go to the emergency room because they've gone so many times before, or they need someone to drive them because they're too short of breath. So instead of seeking care, "They try to hang in there," Birge says, even if they need higher doses of inhalants or have decreased lung function measurements when using a device to measure how well they move air out of their lungs

Because asthma makes breathing difficult, the muscles for breathing may tire and the volume of air exchanged by the lungs will decrease. As a result, a person's oxygen level drops while blood levels of carbon dioxide rise. As Birge and Shulman explain in their book, "A carbon dioxide buildup in the blood has a sedating effect on the brain, which may cause you to feel even drowsier. You may lose the motivation or energy to breathe."

"A person with asthma who seems to be relaxing more, who seems to not be struggling for breath anymore -- even though they've been at it for 6 or 8 hours -- may be worse. It could be a sign of respiratory fatigue," Birge says. Eventually, the person could stop breathing.

"They're really in a big danger zone," Shulman adds. Patients believe they're getting better when they're getting worse, he says. "They become sedated and seem to be peaceful when actually, they're dying."

One of the most important considerations is how long an attack lasts, according to both doctors. "If you've been having labored respirations with asthma not relenting after a period of several hours, even though you may be apparently doing OK, don't let it go any longer," Birge says. "Get on to the emergency room."

6. Depression and suicidal thoughts.

Few people would put up with crushing chest pain or extreme shortness of breath, but many endure depression, even though, at its extreme, it can be life-threatening.

"Depression can be a very, very serious problem because people can commit suicide," Shulman says. "Some people will not seek care when they are depressed because they think that they'll be perceived as being

crazy or not strong or not manly, and they have to understand that there is a chemical imbalance going on in their brain. It is a disease just like any other disease."

Symptoms of depression include sadness, fatigue, apathy, anxiety, changes in sleep habits, and loss of appetite. Depression can be treated with medications and psychotherapy

Click here to learn more.

Causes of Fatigue and Sleepiness and How to Fight Them

Causes of Fatigue and Sleepiness and How to Fight Them

1. Change Your Sleep Position.

Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

"A body pillow (a full-length pillow that supports your entire body) provides an easy fix," Slaughter says. "It enables you to maintain sleeping on your side and can make a dramatic difference."

 Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Chokroverty says. "Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however." If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. "See a doctor in this case," Chokroverty says.

 2. Lose Weight.

Weight loss helps some people but not everyone. "Thin people snore, too," Slaughter says.

If you've gained weight and started snoring and did not snore before you gained weight, weight loss may help. "If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring," Slaughter says.

3. Avoid Alcohol.

Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you'll snore. "Drinking alcohol four to five hours before sleeping makes snoring worse," Chokroverty says. "People who don't normally snore will snore after drinking alcohol

4. Practice Good Sleep Hygiene.

Poor sleep habits (also known as poor sleep "hygiene") can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without enough sleep, for example, means when you finally hit the sack you're overtired. "You sleep hard and deep, and the muscles become floppier, which creates snoring," Slaughter says.

5. Open Nasal Passages.

If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. "Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through."

Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.

 Slaughter says a hot shower before bed can help open nasal passages. Also, keep a bottle of saltwater rinse in the shower. "Rinse your nose out with it while you're showering to help open passages," Slaughter says.

A neti pot could also be used to rinse out the nasal passages with a salt-water solution.

Nasal strips may also work to lift nasal passages and open them up if the problem is in the nose and not within the soft palate.

6. Change Your Pillows.

Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?

Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.

6 Serious Medical Symptoms

Some medical symptoms are warnings that you need immediate care. Learn to recognize them.

That new symptom is troubling: the inexplicable swelling in your calf or the blood in your urine. Could it be serious or even life-threatening?

"Your body flashes signals -- symptoms and signs -- that warn you of potential problems," say Neil Shulman, MD, Jack Birge, MD, and Joon Ahn, MD. The three Georgia-based doctors are the authors of the book Your Body's Red Light Warning Signals.

Fortunately, many symptoms turn out not to be serious. For example, the majority of headaches stem from stress, eyestrain, lack of sleep, dehydration, caffeine withdrawal, and other mundane causes.

But a sudden, agonizing "thunderclap" headache -- the worst of your life -- could mean bleeding in the brain. Being able to recognize this serious symptom and calling 999 may save your life.

Click here to learn more.

7 Easy Fixes for Snoring

7 Easy Fixes for Snoring

You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does. He (or she) may be the brunt of jokes at family gatherings ("Uncle Joe snores so loudly he rattles the windows!"), but snoring is a serious business.

For one, a snoring spouse often keeps the other person from a good night's sleep, which can eventually lead to separate bedrooms. "Snoring can create real problems in a marriage," says Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas.

Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease, Slaughter says.

Use caution before you self-treat with over-the-counter sprays and pills until you've checked with your doctor, says Sudhansu Chokroverty, MD, FRCP, FACP, program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Center in Edison, N.J. "Many stop-snoring aids are marketed without scientific studies to support their claims," says Chokroverty, who is also a neuroscience professor at Seton Hall University's School of Health and Medical Sciences.

Instead, try these natural solutions and lifestyle changes, which may help you stop snoring.

Click here to find out.

These ten natural energy lifters are proven to work

These ten natural energy lifters are proven to work:

1. Snap open the curtains. A jolt of morning light – scientists call it the dawn signal – activates special cells in your eyes that send a wake-up call to your brain's internal clock.

2. Light up your brain at lunch too. Sitting beside a sunny window for 30 minutes at midday makes you more awake.

3. Top off your tank. Drink a glass of water. Getting to the point where you're just starting to feel thirsty can double your feelings of fatigue.

4. Squeeze your hand or tap your head. Sounds crazy, but do-it-yourself acupressure boosts alertness as effectively as a small cup of coffee say University of Michigan researchers. Rap your knuckles a few times on the top of your head, squeeze the fleshy pad between your thumb and first finger, or massage the base of your skull and the front of your shins.

5. Have a salad and grilled chicken for lunch. High-fat foods are likely to make you moodier and more tired by midafternoon than lower-fat meals are, according to a British study. Digesting fat releases a hormone called cholecystokinin which seems to provoke a brain drain.

6. Take a tea break. Black, green, and white teas all contain the energizing amino acid theanine.

7. Catch a cat nap. Close your office door or slip out to your car for a quick snooze.

8. Splash your face. If even a 20-minute nap leaves you groggy, stop in the restroom and splash cool water on your face.

9. Turn on some tunes. Listening to music is one of the most effective ways to change a bad mood, decrease tension, and increase energy.

10. Get your exercise. Vigorous exercise can act like a stimulant (which is a great daytime energizer), so schedule your workouts in the morning or afternoon when you need a boost the most.

Click here to learn more.

9 Foods to Help You Lose Weight

9 Foods to Help You Lose Weight

Losing weight is a matter of simple math. To drop pounds, you need to eat fewer calories than you burn. There’s no way around that. But what you eat can have an impact.

"Certain foods can help you shed body weight," says Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Some even kick up your metabolism. So consider this list when you go to the supermarket:

1. Beans

Cheap, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That helps you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as its broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In a Copenhagen study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day. In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women were given a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

6. Nuts

For a healthy snack on the run, choose a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts they automatically eat less at later meals.

7. Apples

Skip the apple juice or the applesauce and opt instead for a crunchy apple.  Research shows that whole fruit blunts appetite in a way that fruit juices and sauces don’t. One reason is that raw fruit contains more fiber. Plus, chewing sends signals to our brain that we’ve eaten something substantial.

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline. A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes. Researchers at the Scripps Clinic in San Diego found that when people ate half a grapefruit before each meal, they dropped an average of 3 1/2 pounds over 12 weeks. Drinking grapefruit juice had the same results. But be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Shop Smart

Remember to load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. "The overall nutritional composition of your total diet remains the most important thing when it comes to lasting weight loss. "Find out more here.