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The Secret Ingredient for Weight Loss
If you can part with burgers and meat sauce, slimming down should be a cinch: Replacing red meat with white-button mushrooms can help you lose weight and keep it off, according to a new study conducted at the Weight Management Center at Johns Hopkins Bloomberg School of Public Health.
Participants who ate one cup of mushrooms in place of meat every day for a year consumed an average of 123 fewer calories and 4.25 fewer grams of fat per day. They also lost more weight (an average of seven pounds) and saw a larger drop in body mass index, waist circumference, and total percent body fat compared to participants who didn’t change their diets at all.
Why? Mushrooms are super low-cal—there are just 44 in each cup—especially compared to lean ground meat, which has nearly six times as many calories per volume. But previous research has shown that mushrooms are just as satiating as meat, so you consume way fewer calories without feeling deprived.
In most recipes that call for ground beef—like sauce, chili, or burgers—you can swap in one and a half pounds of chopped, sautéed mushrooms for every pound of ground beef, says JoAnn Brader, manager of the Rodale Test Kitchen, which tests and develops recipes for Women’s Health.
Another option? Fill up on one of these tasty mushroom recipes. You won’t even miss the meat:
Black Bean, Mushroom, and Oat Burgers
Photo: Romulo Yanes
Stuffed Portobello Burgers with Caramelized Onions
Photo: Romolo Yanes
Meat-Free Baked Ziti With Mushrooms
Photo: Mitch Mandel
Photo: Con Poulis
Photo: Kang Kim
photo: iStockphoto/Thinkstock
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5 Ways to Deal with the Loss of a Pet
It’s been a bad month for pet-loving celebs. Last week, one of Miley Cyrus’ dogs, Lila, died, just days after Kim Kardashian’s 4-month-old teacup Persian kitten, Mercy, passed away from a cancer-like virus, according to E! News. Both stars announced the deaths online to their fans. “My heart has never been so broken…,” Cyrus tweeted. The news comes weeks after Fiona Apple postponed tour dates to be with her tumor-stricken, 13-year-old pit bull, Janet, in her last days, according to Reuters.
“She’s my best friend and my mother and my daughter, my benefactor and she’s the one who taught me what love is,” Apple wrote in the four-page hand-written letter she posted on her Facebook page explaining the decision.
These celebrities certainly aren’t alone in their feelings. About 9 in 10 pet owners think of their pets as members of the family, according to a Harris Interactive poll. Following the death of their pet, about 30 percent of people experience grief that lasts at least six months, while 12 percent experience severe grief that results in major life disruption, according to researchers from the University of Hawaii.
“Pets are anchors in our lives. They provide nurturing and unconditional love, love that we don’t even always receive from other people, says Alan D. Wolfelt, Ph.D., director of the Center for Loss and Life Transition and author of When Your Pet Dies: A Guide to Mourning, Remembering and Healing. “The loss of a pet is a major life event.”
However, after the death of a pet, many owners experience what psychologists call “disenfranchised grief,” the pain of a loss that’s not openly acknowledged or socially supported. Subsequently, their grief can worsen into clinical depression, low self-esteem, and withdrawal, making healthful strategies vital to processing the death of a pet. “While we all feel grief at the loss of a pet, what integrates that loss into our lives and softens the sadness is the act of mourning,” Wolfe says. It is important to recognize that the feelings associated with the loss of a pet—such as sadness, anger, disbelief, and regret—are all normal and deserve expression, he says. Bottling up intense feelings can lead to deep resentment and is stressful on the body, which can make you more vulnerable to illness.
Here, five ways to say goodbye and cope with the loss of your furry family member:
Celebrate his life
A memorial service can provide a safe space for you and those close to your pet to share stories and openly express emotions, Wolfelt says. Consider holding a small celebration of life ceremony at home or contacting a pet funeral home. They are present in most major cities and offer burial and cremation services as well as caskets, urns, and grave markers designed for pets. From lighting candles to donating money to an organization that benefits animals, commemorate your pet’s life will help you say goodbye.
Take time off
While about seven in 10 private sector employees get paid bereavement time off, that time rarely extends to the loss of a pet. Still, you may need to take a day or two off of work to regain your sense of equilibrium, says Wolfelt, who notes that many people experience lethargy and mental disorientation after a pet’s death. If your boss is a fellow pet owner, explain your situation to her, or simply take a sick day. No explanation necessary.
Lean on the right friends
About two-thirds of the people in your life will make you feel worse—or at least not better—about the loss of your pet with poorly chosen comments like “You can always get another one,” or “Be glad you don’t have to take care of him any more,” according to Wolfelt. “Surround yourself with the select people who affirm and understand the significance of your pet in your life and support you,” he says. Getting involved in a pet loss support group or visiting a grief counselor can also help you work through your emotions.
Protect your health
Emotional stressors exact a great deal of energy from your body, causing many people to suffer from weakened immune systems and illnesses during grief, he says. While you may experience a loss of appetite and thirst or have trouble sleeping, following the death of a pet, giving your body plenty of energy through food, water, and rest are important to staying healthy and feeling better emotionally.
Put off your trip to the pet store
“Fight off the instinct to get a new pet so you won’t miss the old one,” Wolfelt says. “It’s important to only welcome a new pet into your home once you are ready to attach to him appropriately without comparison.” While each person’s timeline is different, he suggests giving yourself at least six months to process the loss of your pet before getting a new one. “When it doubt, wait,” he says.
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Best Apps for Weight Loss
When it comes to losing weight, two methods are better than one. According to a new Northwestern University study, you’ll be more successful at losing weight if you pair weight-loss apps with regular monthly attendance at diet and exercise meetings, rather than just taking the classes alone.
The study, published in the Archives of Internal Medicine, tracked 69 overweight adults who attended diet and exercise meetings on a monthly basis. Each participant received weekly calorie goals based on their current weight, and weekly activity goals based on their current activity level. The group was then spilt up: One group recorded their eating and activity on paper, and the other used a weight-loss app. Those who used the app and attended 80 percent of the meetings lost 15 pounds. Overall, the average weight loss for the app users, including those who did not attend the meetings, was 8.6 pounds. Significantly, those who attended the meetings but didn’t use the app lost little to no weight.
“Weight-loss apps provide real-time feedback, which not only helps you track what you’re eating, but helps you make smarter decisions in the first place” says study researcher Bonnie Spring, PhD, a professor of preventive medicine at Northwestern University Feinberg School of Medicine in Chicago. It gives a stronger sense of accountability than tracking your diet and exercise on paper, she adds.
But if you’re substantially overweight—like the study participants—the app alone is not always enough. “The combination of the app and meetings creates a sense of accountability and establishes your peer group,” Spring says. “You’re interacting with folks who are walking the same trail as you,” Spring adds, which gives you a sense of comradery.
Whether you’re looking to lose a handful or a hundred pounds, weight-loss apps are an excellent place to start. If you really want to give yourself a greater chance at weight-loss success, pair your app with a supportive community with similar goals. Here are the three top-rated weight-loss apps that include community support, recommended by Chad Catacchio, a tech expert for thenextweb.com.
MyFitnessPal (free on iOS and Andriod)
“One of the best reviewed weight-loss apps on Google Play, and an editor’s pick from both PC Mag and Wired, MyFitnessPal has a pretty impressive food database of over 2 million foods that it can count calories for,” Catacchio notes. The app syncs with the service’s website, which has a large community where users can exchange weight-loss triumphs and difficulties.
Noom (free & paid on Andriod)
If you like to be told what to do, this is the app for you. Noom tells you exactly what to do every day with daily weight-loss tasks, which it tracks in real-time. Your progress is then graded, which allows the app to continually adjust itself to help you lose weight. Think of it like a game! “The nice-looking app uses gamification tactics to get you motivated,” Catacchio mentions. It’s also integrated with Facebook and Twitter so you can get your friends in on the pound-dropping action.
Diet Point (free & paid on iOS and Andriod)
If you’re looking for the basis, Diet Point is the way to go. It claims to have the largest list of diet plans (55 for free, more than 150 for paid users) as well as the largest mobile weight-loss forum. The app comes with BMI and BMR calculators along with real-time meal reminders. “The app is relatively basic looking, but the reference and community seem to be its strengths,” Catacchio reports.
photo: iStockphoto/Thinkstock
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The Secret to Making Weight Loss Last
Planning to go on a diet? Prepare yourself—literally. According to a recent study from Stanford University, it’s easier to keep the weight off if you adopt healthy lifestyle habits, like eating mindfully and taking brief walks, before you start your weight-loss plan.
The study, which appears in the Journal of Consulting and Clinical Psychology, found that women who spent eight weeks mastering weight-maintenance skills before embarking on a weight-loss program shed the same number of pounds as women who started a weight-loss program immediately. More importantly, the results showed that the “maintenance-first” women regained only 3 pounds on average a year later, compared to the average 7-pound gain for the immediate dieters.
“The premise for the ‘before’ idea was that women could have an opportunity to master the maintenance skills before having to worry about losing weight,” says study author Michaela Kiernan, PhD. That way, study participants were able to channel their initial motivation and excitement into maintenance, the usually elusive part of weight-loss management, Kiernan adds.
Make this method work for you. If you’ve struggled to keep off excess pounds, start with these five healthy habits before actively starting to lose weight.
Make a healthy grocery list
“Stocking your pantry with healthy staples will set you up for success,” says Rachel Berman, a registered dietician and director of nutrition for CalorieCount.com. Healthy staples include frozen or fresh fruits and veggies, whole grains, nut and nut butters, dried beans, seeds, condiments—like olive oil—low-fat milk, yogurt, and eggs, she adds. Here’s a shopping list you can start with.
Start drinking more water
Drink about 8-10 cups of water per day to keep your energy high and metabolism strong. “Staying hydrated helps you become more in tune with your physical hunger cues so you’re less likely to overeat,” Berman says. Also, ditch sugary drinks like lemonade or soda and instead add fresh fruit flavor to water using an infusion pitcher. If you’re not sure which drinks to ditch, here’s a list of the worst beverages at the supermarket.
Create a support system
Keep your family in the loop about the healthy changes you’re making, without mentioning weight loss as the reason. Even better, try and get them to join in. “Statistics show that people have more success losing weight when they have a support system,” Berman says. Could your friends and family be to blame for your weight? Here’s how to not fail prey to fat peer pressure.
Start a food journal
Track your food with plain old pen and paper or use more interactive logs found online—like CalorieCount.com. “This helps you stay accountable for what you’re eating and recognize where you need to make improvements,” Berman says. “Mindfulness of what you’re eating and drinking is a key ingredient in making changes,” she adds.
Find your favorite exercise
If you dread going to the gym or doing an hour-long boot-camp workout, you won’t stick with it. “Finding an activity you enjoy is important for sustainability and keeps you motivated to create and keep healthy habits,” Berman says. Try going to a dance class or take a stroll for 20 minutes first thing in the morning. Still bored with your routine? Here are 21 ways to make fitness fun!
photo: Photodisc/Thinkstock
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The OTC Pain Reliever That Causes Hearing Loss
File under depressing but true: As you we age, many of us will likely experience at least some level of irreversible hearing loss. And short of keeping the volume on your iPod turned down and avoiding earwax buildup, most experts agreed that there’s not much we can do about it—until now. Turns out, steering clear of certain over-the-counter pain medications could make a difference to the health of your ears.
Say what? Strange as it might sound, pain relievers like ibuprofen and acetaminophen are associated with an increased risk of hearing loss in women, according to a new study published in the American Journal of Advanced Epidemiology. Researchers followed over 60,000 women for fourteen years and tracked the frequency of their pain reliever use along with self-reported hearing loss.
The results were dramatic: Nearly a quarter of women who took ibuprofen six or more days a week reported decreases in hearing. And women who only took ibuprofen two or three days a week were 13% more likely to experience hearing loss. Acetaminophen users fared better, but only slightly: 21% of women who took acetaminophen six or more days a week experienced loss, along with 11% of women who took the painkiller a few days a week.
How Pain Relievers Lead to Hearing Loss
Previous research has already demonstrated a link between pain relief medications and hearing loss in men, so researchers weren’t surprised to find that the same goes for women. “NSAID pain relievers like ibuprofen can reduce blood flow to the cochlea [the part of the inner ear that helps you hear], which could impair its function,” says lead study author Sharon G. Curhan, MD, of Brigham and Women’s Hospital Channing Division of Network Medicine. Acetaminophen could also deplete structures in the ear that protect the cochlea, Curhan says. (What? You are experiencing symptoms of hearing loss? Learn how you can improve your senses.)
Does that mean you’re doomed to endure a life filled with headaches and sore muscles? Not necessarily. Hearing loss wasn’t associated with use of other NSAIDS like naproxen, or with aspirin use, though researchers aren’t exactly sure why. And they aren’t ready to recommend that women swear off taking ibuprofen and acetaminophen completely. “We want people to know that these are medications with potential side effects,” says Curhan. “If you need to take them regularly, consult with a health care professional to discuss the risks and benefits,” she says.
Still wary? Check out Natural Alternatives To The Top 10 Most Prescribed Drugs.
photo: Stockbyte/Stockbyte/Thinkstock
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The Best Fiber for Weight Loss
Chowing down on fiber-enriched foods such as yogurt, soy milk, and breakfast bars might seem like an easy way to hit your nutritional goals, but it may not help you lose weight.
A new study published in the Journal of the Academy of Nutrition found that eating bars with added fiber for breakfast does not decrease hunger, food cravings, or food consumption throughout the day. Previous research from the same team found that oatmeal and fruit is more filling than a beverage with the same amount of fiber.
How Fiber Tips the Scale
By taking up space in your stomach, fiber from foods such as fruit, vegetables, whole grains, and nuts keeps you feeling full—and helps prevent you from overeating. What’s more, eating fiber-packed foods can lower your body’s absorption of calories from carbs. One U.S. Department of Agriculture study found that women who increased their daily fiber intake from 12 to 24 grams absorbed 90 fewer calories a day than those who ate the same amount of food but less fiber.
Natural Fiber vs. Added Fiber
It’s believed that our bodies perceive added fiber differently from natural fiber. And while studies have yet to explain why, we do know that whole foods require more chewing and more gut processing, and both make you feel fuller.
“It may be more visual than biological,” says senior researcher and registered dietician Joanne Slavin, Ph.D., professor of Food Science and Nutrition at the University of Minnesota. It’s the whole experience of eating fiber-rich food—from seeing your packed plate to breaking it down in your belly—that make you feel full, she says.
So how can you identify foods with added fiber? Just check out the list of ingredients and look for oat bran, barley bran, cellulose, pectin, gums, soluble corn fiber, inulin, polydextrose, agave, and fruit extracts, to start. “Fiber is in all plants so the list of isolated fibers is extensive and expanding,” says Slavin. Your best option: Rely on the fiber values listed in a food item’s Nutrition Facts.
Foods With Fiber
To get your recommended daily allowance of 25 grams of fiber (most of us eek by with just 14!), make sure these fiber-rich foods are on your plate:
- Whole grains Fiber from bran (the outer layer of grains) is best at curbing hunger, Slavin says. To get your fill, start your mornings with one of the healthiest cereals (it should have at least five grams of fiber per serving), or go halfsies, mixing your usual cereal with a bran-packed variety. Swap white pasta for whole wheat and white rice for brown. Every cup of those little grains contains 3.5 grams of fiber.
- Beans and legumes If you aren’t used to mowing down on these guys, it’s best for your tummy—and the air around you—if you introduce them into your diet slowly. Try tossing chickpeas or edamame into your salad or black beans and lentils (both pack about 15 grams of fiber per cup!) into your soup. Don’t forget: beans and legumes are also protein powerhouses.
- Vegetables Serve up a fiber-packed salad. Spinach, topped with veggies like avocado, corn, and artichoke hearts, can get you more than halfway to your fiber goals. Also, make your mealtime sides veggie ones: Just one cup of split peas boasts 16.3 grams of fiber.
- Nuts While all nuts will score you some fiber, just a handful of almonds will get you 4 grams closer to your fiber goals. Put some in a baggie before work and nosh on them throughout the day.
- Fruit Start your morning with your favorite fruits and berries. One cup of raspberries will score you about a third of your daily fiber needs. Or if you’re a dessert girl with a sweet tooth, replace your treats with a piece of fruit. A medium-size pear has about 5.5 grams of fiber.
photo: iStockphoto/Thinkstock
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