Simple and Complex Carbohydrates

I've been taking a bootcamp lately, and my awesome instructor has sent me some great informative links and recipes to help understand and help facilitate our weight loss.

Here is some information about simple and complex carbohydrates that might help you better understand which they are and which we should eat more of.

For the whole article, check it out at How To Think

Here are some key parts that I found useful:

Carbohydrates are necessary to your health, because every cell in your body uses them for energy. In fact, your brain can only use carbohydrates for energy.

Complex carbohydrates are high-fiber foods, which improve your digestion. They help stabilize the blood sugar, keep your energy at an even level, and help you feel satisfied longer after your meal.

In contrast, sugar and other simple carbohydrates can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood-sugar levels, and cause weight gain in most people. In addition, a high consumption of sugar can lead to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets.

Some examples of healthy foods containing complex carbohydrates:

• Spinach Whole Barley Grapefruit
• Turnip Greens Buckwheat Apples
• Lettuce Buckwheat bread Prunes
• Water Cress Oat bran bread Apricots, Dried
• Zucchini Oatmeal Pears
• Asparagus Oat bran cereal Plums
• Artichokes Museli Strawberries
• Okra Wild rice Oranges
• Cabbage Brown rice Yams
• Celery Multi-grain bread Carrots
• Cucumbers Pinto beans Potatoes
• Dill Pickles Yogurt, low fat Soybeans
• Radishes Skim milk Lentils
• Broccoli Navy beans Garbanzo beans
• Brussels Sprouts Cauliflower Kidney beans
• Eggplant Soy milk Lentils
• Onions Whole meal spelt bread Split peas

Simple carbohydrates are more refined, are usually found in foods with fewer nutrients, and tend to be less satisfying and more fattening.

• Table sugar
• Corn syrup
• Fruit juice
• Candy
• Cake
• Bread made with white flour
• Pasta made with white flour
• Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
• Candy
• All baked goods made with white flour

Most packaged cereals

A Lesson in Fats

We have all been told to stay away from fats. Then we hear that there are some fats that are good for us, but we still need to be wary of them. I found this article on Redbook that helps breakdown good and bad fats, giving a better idea of what is okay to eat a little more of and what we should try not to eat. I'll divide this up so that the posts aren't super long.

Good Fats, Bad Fats

By Rachel Johnson, Ph.D, M.P.H., R.D.,January/February 2009

...

“All saturated fats are bad.”

It’s easy just to lump all saturated fats into one “heart-threatening” group, but the reality is that there are many different kinds of saturated fats in foods. Some research suggests that certain types are more harmful than others. For example, a handful of studies show that while coconut oil, rich in lauric acid, raises blood levels of LDL (“bad”) cholesterol, it also raises HDL (“good”) cholesterol slightly. Stearic acid, a type of saturated fat that makes up about half the fat in dark chocolate and accounts for 15 percent of the fat in beef, doesn’t raise LDL at all. Experts consider stearic acid “neutral” when it comes to cardiovascular risk: it doesn’t help, but it doesn’t hurt either.

On the flip side, some saturated fats appear more likely than others to cause the buildup of fatty plaque in arteries. Palmitic acid, which is the main fat in palm oil and another saturated fat present in beef, is one such fat. But the fact that beef contains both “bad” palmitic acid and “neutral” stearic acid underscores the point that foods rich in saturated fats contain a mixture of different types.

And, of course, despite a widespread trend to eliminate trans fats from our food supply, many packaged snacks still contain these man-made fats that act like saturated fats. And trans fats, or “partially hydrogenated” fats, are the unhealthiest of all: they increase (“bad”) LDL and decrease (“good”) HDL.

Bottom Line: Saturated fats are not all created equal. Foods contain a variety of saturated fats, and a “neutral” one won’t negate the impact of a “bad” one. To minimize intake of “bad” saturated fats, choose lean sources of protein and low-fat or nonfat dairy products. Read labels on packaged foods, such as cookies, crackers and microwave popcorn, to avoid palm and coconut oils and trans fats. (While coconut oil may be marginally better than palm, you’re still better off avoiding both.)

Getting Rid of Sneaky Belly Pudge

This article from Cosmopolitan explains different habits that may keep belly pudge on instead of easily getting rid of it.

7 Habits That Are Giving You Belly Pudge

Turns out, certain behaviors that have been hyped as healthy actually add fat to your middle. Ugh. No worries — we have the fixes. Muffin top, consider yourself warned.

By Zoe Ruderman

1. You Skip Meals

This tactic always backfires. You end up so hungry later on that you can't help but overeat. And when you do, more fat will inevitably find its way to your midsection. Eating small- to medium-size meals every three to four hours, however, fills you up without resulting in a layer of flab.

2. You Go Vegetarian

Women will often avoid foods from the meat, fish, and dairy groups because they think they are packed with calories and fat. But remember, these foods are protein superstars that help boost your metabolism so you can fend off tummy pudge. Opt for low-calorie, low-fat choices, like cottage cheese or tuna (one 6-ounce can fulfills three-quarters of your daily protein requirement).

3. You Think Bread Is Bad

White bread, yes, but whole-grain breads and cereals? No way. These allow insulin levels to rise more gradually, reducing the chance that you'll add fat to your belly. Wild rice, oatmeal, or whole-wheat tortillas once a day can make a difference.

4. You're Crunch-Crazed

Sit-ups tone muscle, true, but they don't have any effect on the layer of fat covering them. So doing 50, 100, or even 500 crunches won't make your jeans feel any looser. What does work? Cardio. Instead of wasting all your time on crunches, spend an extra 10 minutes on the treadmill.

5. You Booze a Lot, but Infrequently

Alcohol has lots of calories yet doesn't fill you up at all. So when you binge-drink, nutritionists say, you're basically inviting flab to settle on your midsection. If you crave a drink, make it red wine; research suggests it may actually help fight pooch.

6. You Eat "Lite" Products

You may think you are doing your body a favor by opting for sugar-free yogurt, diet soda, or any other snack labeled low-fat or low-cal. But those versions are often loaded with artificial sweeteners, which some nutritionists believe may trigger your metabolism to increase fat storage.

7. You Think Fatty Foods Are the Enemy

As counterintuitive as it may sound, foods high in monounsaturated fats help burn off belly fat and lead you to consume less. Nutritionists recommend slicing one-quarter of an avocado onto a sandwich or drizzling olive oil and vinegar on your salad.

Losing Weight without an Official Diet

It's not always easy to make the best choices about what to eat, especially when we can't immediately think of the healthier alternatives. This article from Cosmopolitan gives some suggestions on how to cut calories at every meal with out sacrificing satisfaction or ending the meal and still being hungry.

Easy Ways to Cut 100 Calories at Every Meal

These food subtractions are so painless, you won’t be able to tell the difference—until you’re pulling up your skinny jeans.

BY ZOE RUDERMAN

The science is simple: Eating fewer calories makes you drop pounds. But depriving yourself by skimping on meals and banishing snacks only makes you hungry and pissed off. Plus, you are more likely to binge in the end anyway. The real solution lies in cutting out just a few little extra items from each meal (truly, your taste buds won’t even realize their absence) as well as making some food swaps so you sacrifice one fat-bomb ingredient and replace it with a more flavorful option. Incorporate a few of these ideas into your day and you’ll soon feel lighter and—as a bonus—healthier.

•Instead of one croissant, eat two pieces of whole-wheat toast with a smidge of butter or cream cheese on each slice.

•Scoop out the white-bread inside of your plain bagel.

•Order or whip up an egg-white scramble with two pieces of turkey bacon rather than a whole-egg omelette with two pieces of pork bacon.

•Use 4 tablespoons of hummus instead of 2 tablespoons of regular mayonnaise on your sandwich. Or go with mustard, which is practically calorie-free (just 3 in each little packet!).

•Dress your salad with 1 tablespoon each of oil and vinegar in place of creamy ranch dressing.

•Eat your French-or Italian-bread sandwich/hero open-faced so you consume only one slice of bread.

•Opt for a 1-cup serving of no-butter microwave popcorn rather than munching on a bag of potato chips.

•Snack on a medium-size cup of low-fat frozen yogurt in lieu of a candy bar.

•Skip the croutons, halve the Parmesan dressing, and say no to extra cheese on top of your Caesar salad.

•Eat two part-skim string cheeses instead of a plate of three crackers with whole-milk cheese cubes.

•Skip the cheese and sour cream that often come as toppings on a bowl of chili or a baked potato.

•Pass on the roll or pretzel stick that arrives with your soup or salad.

•Order your burger sans cheese.

•Nosh on a handful of pretzels at the bar during happy hour rather than the same amount of nuts.

•Say no when your server offers fresh grated Parmesan cheese on your pasta.

•Replace your vodka tonic with a vodka soda. (Soda water, like regular water, has nada calories.)

•Dunk 10 tortilla chips in salsa, not guacamole.

•Share a small order of spicy wings on the bone instead of breaded chicken wings.

•When you cook at home, use a spray like Pam to coat the pan (spritz for one full second) instead of using a tablespoon of olive oil.

•Put a dollop of Tru Whip on your slice of pie or cake rather than 2 tablespoons of hot fudge or chocolate syrup.

Diet Myth or Truth: Fasting

Got this in an email from my previous weight watchers meeting leader. It lays out all the facts and myths about fasting for diet purposes. Dieting is difficult, but being safe and smart about it is key.

Diet Myth or Truth: Fasting Is Effective for Weight Loss

By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Column

Fasting is an age-old practice, often done for religious reasons, but fasting for weight loss is still capturing the public imagination. You can find dozens of do-it-yourself plans touting the unproven benefits of fasting, ranging from flushing "poisons" from the body to purging 30 pounds of fat in 30 days.

It's true that fasting -- that is, eating little to no food -- will result in weight loss, at least in the short term. But the risks far outweigh any benefits, and ultimately, fasting can cause more harm than good.

Typical Fasting Weight Loss Plans

Fasting regimens vary, but the basic premise usually starts with a strict regimen allowing only water, juice and/or some kind of laxative concoction. Some plans allow a few solid foods, but are still called fasts because they provide so few calories.

Not all fasts are created equal. Some can be perfectly safe, such as medical fasts supervised by a physician. Religious and cultural fasts are typically undertaken as an act of devotion, last from 24-48 hours, and are not intended to promote weight loss.

Fasts lasting a day or two are unlikely to be dangerous for most healthy adults. But high-risk people, the elderly, anyone with a chronic disease, pregnant women, and children are advised against any type of fasting.

The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month.

Dangers of Fasting for Weight Loss

When you dramatically reduce your calorie intake, you will lose weight. But it can also cause all kinds of health problems, including muscle loss. Further, when you start fasting, your body goes into conservation mode, burning calories more slowly.

Keep in mind that the initial weight lost on a fast is primarily fluid or "water weight," not fat. And when you go back to eating, any lost weight usually gets a return ticket back. Not only do most people regain weight lost on a fast, they tend to add a few extra pounds because a slower metabolism makes it easier to gain weight. Worse, the weight that is regained is likely to be all fat -- lost muscle has to be added back at the gym.

Side effects of fasting include dizziness, headaches, low blood sugar, muscle aches, weakness, and fatigue. Prolonged fasting can lead to anemia, a weakened immune system, liver and kidney problems, and irregular heartbeat. Fasting can also result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea. When you drink laxative concoctions during a fast, there is an increased risk of fluid imbalance and dehydration.

The risks get more complicated and severe the longer you stay on a fast, or if you repeatedly go on fasts.

Why You Don’t Need a Detox Diet

It sounds logical that fasting could cleanse your body of harmful substances that could cause a host of ailments like obesity, fatigue, and headaches. But there is no scientific evidence that you need to fast to "cleanse" your body or remove toxins.

Your body - specifically, the kidneys, liver, lungs, colon, and skin -- is perfectly capable of removing toxins itself.

The Truth About Fasting

The bottom line: Nutrition experts agree that fasting is a potentially dangerous, and not particularly effective, way to lose weight.

Instead of a fast, opt for a healthy eating plan or program like Weight Watchers that you can stick with long-term Healthy diets provide a minimum of 1,200 calories and include a variety of fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy fats, along with regular physical activity.

6 Healthy Cooking Secrets

These healthy cooking secrets, which came from Delish, were actually pulled together from what the author learned from fad diets; or why fad diets don't work for the long term.

6 Secrets About Healthy Cooking I Learned from Fad Diets

Are you a fad-diet dabbler? Then you probably know that most of them are designed to help you shed a few quick pounds, but the health benefits often end there. Just for Delish, EatingWell's deputy editor of nutrition, Nicci Micco, sifted through the crowded terrain of popular fad diets to expose the hidden kernels of truth and the real weight-loss secrets.

By Nicci Micco, M.S.

...Essentially, they set you up to fail.

But I'll be the first to admit that there are kernels of truth buried in the shaky "scientific" rhetoric of many popular plans — real advice that will help you lose weight healthfully. Without further ado, I give you 6 weight-loss secrets I've found hidden in fad diets...and how to apply them with common sense to your own cooking every day.

#1: Eat delicious foods that you love.

The bottom line of French Women Don't Get Fat: The Secret of Eating for Pleasure by Mireille Guiliano: Food should be savored and enjoyed. Guiliano is right: we should continue to eat foods that we love, like chocolate and cheese — just in small portions. Deprivation diets only work for a short time. Making room for a small treat every day can help you stick to an overall healthy eating plan for the long haul.

#2: Keep things simple.

Celebs like Kim Kardashian, Jennifer Hudson, and Kelly Clarkson have reportedly tried Dr. Siegal's Cookie Diet — which prescribes six prepackaged cookies, plus one real meal every day. The beauty of this plan is, well, you just eat what you're told. But you don't need "appetite-suppressing" cookies (there's no science to show they really work) to cut calories. It's the hassle you want to cut out, so try preportioned frozen dinners that feature lean proteins and vegetables or a healthy meal delivery service, like Nutrisystem

#3: Have some lean protein, good carbs, and lots of veggies.

According to the Zone Diet, created by Dr. Barry Sears and made famous by big-name followers like Jennifer Aniston, meals that are precisely 30 percent protein, 30 percent fat, and 40 percent carbohydrates can reset your metabolism in a way that results in weight loss, reduced risk for heart disease, and loads more energy. I don't buy into the Sears super-exact 30-30-40 formula, but I do know that meals like the ones he suggests — a small amount of lean protein, such as salmon, paired with "favorable" carbohydrates, like vegetables and whole grains — do tend to be more satisfying. Science shows that gram for gram, protein tends to be more filling than carbohydrates or fat. Vegetables and whole grains contain fiber, which causes you to digest them more slowly than refined carbohydrates like pasta or white rice.

#4: Don't be afraid of fat.

If the Atkins Diet taught us anything, it's that following a fat-free diet isn't always the best way to lose weight — especially if your favorite fat-free foods are big, caloric cookies and bagels. Then, the more sensible South Beach Diet came along and taught us to opt for healthy fats, such as almonds and fatty fish, over the artery-clogging burgers and bacon that Atkins permitted. South Beach also encouraged carbohydrates that fall low on the glycemic index (i.e., they don't cause rapid spikes and drops in your blood sugar) — vegetables and whole grains such as brown rice and barley. We all should adopt the philosophy that judicious amounts of healthy fats trump unlimited refined carbs any day.

#5: Soup can help you lose weight.

The anonymous creator of the "cabbage soup diet" was on to something: Soup (based on a low-calorie veggie, like cabbage) very well may help you lose weight. Various studies show that soup is highly satisfying. In one study, published in the journal Physiology & Behavior,people consumed the fewest calories on days when they ate soup. Broth-based soups packed with vegetables and lean proteins or fiber-rich beans give you the biggest bang for your caloric buck.

#6: Keep an eye on sugars.

The Zone, South Beach, Sugar Busters, andAtkins diets all had us cutting back on sugars. While I don't advocate limiting healthy foods that naturally contain sugars, such as fruits and dairy (unless you have diabetes and your doctor tells you to), I agree that cutting addedsugars is good for our health and our "bottom lines."

The average American consumes 355 calories of added sugars each day. Recently, the American Heart Association released new recommendations advising women to eat no more than 100 calories per day from added sugars (that's about 6 teaspoons) and men to stick to less than 150 calories, approximately 9 teaspoons. "Sugars" on Nutrition Facts panels include natural and added sugars, so check ingredient lists for sugar and all its aliases: corn syrup, honey, molasses, etc. The closer sugars are to the top of the list, the more the food contains.

3 Trendy "Diets" That Aren't Fads

If you're looking to jump-start your weight loss with a formal plan based on solid science, not gimmicks or pseudoscience, consider one of the following plans. Each of these diets emphasizes portion control and an overall healthy lifestyle that includes physical activity, social support, and positive thinking.

Weight Watchers

Defining feature: A point system that replaces traditional calorie counting.

Big pro: You can eat whatever you want, as long as you stick to your point goal.

Drawbacks: You have to calculate points.

Jenny Craig

Defining feature: Nutritionally balanced, prepackaged meals.

Big pro: Lots of support from the program (24/7 phone line, online chats, etc.).

Drawbacks: You eat only prepackaged meals (which can get expensive and may not be as tasty as home-cooked meals); once you transition to "real world" eating you may need to relearn portions.

Nutrisystem

Defining feature: Nutritionally balanced, prepackaged meals.

Big pro: It's easy. Eat what they send you and you'll cut calories but still get all the nutrients you need.

Drawbacks: Same as Jenny Craig.

Not as Healthy As You Think

This article comes from Cosmopolitan. There are some foods that we eat that we think are good for us and can't hurt that much if we have a little bit more; they are healthy after all. This actually could be the reason that our efforts to become healthier and lose a little bit more weight are not becoming an actuality. Don't let these foods fool you; you don't have to cut them out either, just keep portions normal. Just because they have a healthy aspect to them does not mean they still can't hurt you.

13 Healthy Foods That Can Make You Fat

Sushi Rolls

The veggies and seaweed wrap are low-cal, but a lot of the most popular rolls are slathered with cream cheese or mayo (e.g., in that spicy sauce that comes on many options), and the seafood inside may be tempura-battered. Thanks to those ingredients, a standard roll can clock in at 500 to 600 calories. Also, soy sauce is loaded with sodium. It won't make you gain weight, but it'll cause you to retain water, so your jeans will feel (and look) tighter.

Dried Fruit

Cup for cup, dried fruit has five to eight times more calories than the fresh kind because it has been dehydrated and is much denser. Fresh grapes, for example, have 60 calories per cup, while raisins have 460. And many brands add sugar, amping up the calorie count even more.

Granola

Since it's loaded with good-for-you nuts and oats, it's too bad that they add oil to make it crisp and tons of sugar for more yumminess. One bowl racks up around 500 calories. Other cereals with the same nutrients but less oil and sugar pack half that.

Bran Muffins

Whether it's plain bran or mixed with apples or bananas, the fiber fills you up, sure, but considering all the sugar and butter it delivers, a bran muffin is basically just a round slice of cake. One weighs in at about 20 grams of fat, 420 calories, and 34 grams of sugar.

Half-and-Half

You put so little into your coffee, it seems like a harmless way to get calcium — especially when compared to full-fat cream. But a few spoonfuls per cup of joe two or three times a day quickly turns into 200 or more calories plus the same amount of fat as a big pat of butter!

Wraps

No matter what you put in it, the average wrap is a major offender. If you roll it out, it can be 1 foot across — seriously — and pack up to 300 calories. Since the surface area is way bigger than two slices of bread, you coat it with a lot more mayo or dressing than you would a sub or sandwich.

Bottled Teas

Most store-bought brands are souped up with sugar or honey, which are crazy-caloric sweeteners. Oh, and one bottle can contain two or more servings, bringing the calorie count to almost 200 — similar to a bottle of soda.

Rice Cakes

These light snacks are fat-free and low in calories, but they're also completely lacking in fiber or protein — ingredients that experts say actually curb hunger. That means downing two or three won't do anything but add more calories to your daily total and leave you craving something with substance. And limit the flavored kinds — they don't satisfy you more and they tend to have lots of sugar or sodium.

Veggie Burgers

Sure, skipping beef in lieu of a meat-free patty may save you a little fat and cholesterol. But depending on the brand and what you put on it, you could easily end up housing more than 1,000 calories. The cheese that often binds the veggies together and the huge size of the burgers are anything but diet-friendly. Add a bun and some ketchup and you might as well have had the quarter-pounder.

Juice

Reaching your recommended daily fruit-serving goal by getting it in liquid form might be the reason you can't fit into last year's LBD. A 16-ounce bottle of OJ or apple juice has 55 grams of carbohydrates, the equivalent of five slices of bread. And most of that is sugar — a whopping 12 spoonfuls of it.

Diet Microwave Meals

The lean ready-to-eat dishes tend to be high in sodium — since the manufacturers can't rely on calorie-rich fat to make the stuff taste good, they resort to salt. As a result, scarfing them will make you retain water, especially in your arms and legs, leaving you puffy.

Salads

There's nothing better for you or your waist than naked veggies, but the shredded cheese, candied nuts, croutons, and globs of dressing often make salads as caloric as an oversize dish of pasta. And nutritionists are quick to point out that innocent-sounding vinaigrettes, though not as fattening as ranches, can be almost as high-cal.

Tofu

Order this health food at a restaurant and what you'll most likely get is a plateful of sodium, calories, saturated fat, and even sugar. Tofu itself isn't the issue — the problem is that the white stuff is so bland, it's often served doused in decadent sauces then deep-fried to give it flavor and texture, making it a diet disaster.

Beyond Exhaustion: Chronic Fatigue Syndrome

I actually watched this on Dr. Oz a couple of months ago and related to a lot of what he was saying. I don't sleep well to begin with, but lately it's gotten out of control with stress and other things added in. Here is his synopsis of Chronic Fatigue Syndrome. Being fatigued all the time does not make life enjoyable; it can actually take away from the quality of life that you are trying to live. It's important for all of us to take care of ourselves, and I thought that this might come of some use to some of us.

Chronic Fatigue Syndrome

Chronic Fatigue Syndrome (CFS) has received relatively little consideration since it was first described in 1988, but the recent finding published in the prestigious journal Science showing an association between CFS and a retrovirus, XMRV has focused media and medical attention on this serious, devastating and debilitating neuroimmune condition. While there are some people with CFS (PWC) who are able to continue working and doing some of their activities of daily living, there are also many at the opposite end of the spectrum who are bed-ridden, completely disabled, and can’t even get to the bathroom without assistance. While CFS doesn’t kill many people, it does take away their lives and, in many cases, their livelihood.

CFS affects anywhere between 1 and 4 million Americans, but many more may “carry” XMRV. It affects people of any age, race, or socioeconomic group. It most commonly affects women 20--50; women are affected about four times more commonly than men. In teens and children, the average age of onset is 11.5. As teens, males and females are equally affected, but males tend to do a little better after puberty, whereas females tend to do worse.

While there are many middle aged women who feel that they’re “tired all the time,” we have to distinguish between Chronic Fatigue SYNDROME and “chronic fatigue.” This confusion is because CFS was a poor name choice, akin to calling Parkinson’s disease “chronic shaking” or calling tuberculosis “chronic cough.” Other more appropriate names for CFS include the British choice myalgic encephalomyelitis (ME) and XAND (X Associated Neuroimmune Disease). How can you tell if you have CFS or have fatigue for some other reason? Go through the check list below, print it out and take it to your doctor if necessary. It is most important to understand that the diagnosis of CFS is based upon having 4 or more of the following symptoms in addition to the first one (which is required for the diagnosis), and having no other medical problems to explain these symptoms. Currently, there is no “test” for CFS; it is what we call a “diagnosis of exclusion” which means that all other possible causes of your symptoms have to be ruled out before the diagnosis of CFS can be made.

Dr. Donnica’s Decisionnaire for CFS

I have had new, unexplained, persistent, or relapsing physical and mental fatigue for at least 6 months. This fatigue is not the result of ongoing exertion or another medical diagnosis; it is not relieved by appropriate rest.

I have at least 4 of the following symptoms:

• Unrefreshing sleep, insomnia or excessive daytime sleepiness, despite sleeping for more than 9 hrs per night
• Weakness and exhaustion, lasting more than 24 hours, following mental or physical activity (“post exertional malaise”)
• Substantial impairment of short-term memory or concentration, problems with my short-term memory, confusion, disorientation, “brain fog”; difficulty finding the right words or numbers
• Widespread or migratory muscle pain; pain in the joints (without swelling or redness); headaches of a new type, pattern or severity that don’t respond to OTC medicines
• Tender armpit and/or neck lymph nodes
• Persistent or frequent sore throats
• In addition to the symptoms of the case definition, many patients develop other symptoms commonly associated with CFS including:
• Neutrally mediated hypotension or orthostatic intolerance
• Multiple chemical sensitivities
• New allergies or food intolerances
• Painful gastrointestinal symptoms similar to irritable bowel syndrome
• New onset of asthma
• Hypersensitivity to light (photophobia) or noise
• Dizziness
• Palpitations
• Low body temperature or intolerance to heat or cold
• Often feeling “feverish” (without an elevated body temperature) or having chills
• Inappropriate sweating
• Abnormal appetite or decreased sense of thirst

What CFS in Not
CFS is NOT “all in your head.” We have known for years that it clearly has a biological basis and the new findings associating it with the retrovirus XMRV (xenotropic murine leukemia-virus related virus) is just one more piece of evidence confirming that. While we do not yet know whether XMRV is a causative factor for CFS, a “piggy-back” virus, or a virus that PWC react differently to than others, we do know that CFS is NOT “psychosomatic” or a over-reaction to stress. We also know that CFS is NOT a manifestation of depression. How can we tell the difference? There are 3 principle distinguishing factors:

• People with depression classically lose interest/satisfaction in their social and previously enjoyed activities, while PWC desperately WANT to do social and “normal” activities of daily living, but can’t…or if they do, they pay the price for 1 or more days with a complete crash afterwards (post-exertional malaise).
• If you asked a PWC what they would want to do if they became “well” tomorrow, they would generally have a long list of activities they longed to do. Someone with classic depression would be more likely to respond to this questions saying “I don’t know” or “I don’t care.”
• People with depression do not have persistent lymph nodes in their necks, persistent chronic sore throats, feel feverish, have night sweats or chills; PWC have these symptoms more often than not.

If you take a thorough history, most people with CFS were NOT depressed when they first became ill with CFS or for some significant time thereafter. While many PWC later develop depression, it is clearly long after the onset of their illness. This is called co-morbid or secondary depression, very similar to the co-morbid depression developed by post heart-attack patients. As with those patients, patients with CFS do a little better when their depression is also treated, but just as the heart attack patient still has cardiac risk, they still have CFS.

The recent data associating CFS and XMRV raises the critically important question about whether CFS is “contagious.” While many experts believe that CFS has an infectious etiology, we do know that it is not contagious in the typical sense. While we know that there have been at least 3 reported community “outbreaks” in the past 25 years, most PWC are isolated cases in their communities. While housemates and sexual partners of PWC may have a slightly increased risk of developing CFS, 80% of PWC have no known family history of CFS. We also know that XMRV is not transmitted in an airborne fashion (as is the flu, for example), but XMRV has been identified in the white blood cells of patients with XMRV, raising questions about the safety of our blood supply and whether XMRV can be sexually transmitted or passed in breast milk or other bodily fluids. This is clearly an issue the CDC needs to study imminently, especially in light of XMRV findings. In the meantime, PWC should NOT donate blood, primarily due to concerns for their own health, but also to be sure not to pass this onto others.

Top Tips for People with Chronic Fatigue Syndrome

• Identify a physician as close to your home as possible who is knowledgeable about CFS and willing to take you and your condition seriously. Get a proper diagnosis.
• Educate yourself first, then friends & family members & develop as close a support system as possible. Because CFS patients are often homebound, they can easily become socially isolated.
• Put yourself on an “energy budget.” Eliminate all non-essential physically draining activities and “save” your energy reserves for your most important activities.
• The healthier you are in general, the better you may manage your CFS. While CFS is not caused or treated by vitamins or supplements, they may help compensate for nutritional deficiencies due to decreased appetite, decreased ability to shop or cook, or dietary imbalances. For example, many patients have anecdotally reported benefits from omega-3 DHA for “brain fog” symptoms; probiotics for GI symptoms; melatonin for sleep problems
• Avoid these things like the plague: alcohol, nicotine, caffeine, perfumes/chemicals. Avoid noisy environments.
• Treat all symptoms independently: sleep medications if needed; allergy medications if needed; avoid known relapse triggers; treat headache/pain complexes; treat secondary depression with talk therapy and medication.
• When you are well enough, practice MILD exercise. This does NOT mean low-impact aerobics! It means starting with 1 minute of slow walking and increasing by 15 seconds per day if possible. Do not exercise during a “flare up” period other than mild stretching.
  

A Great Set of Weight Loss Tips

These 10 tips come from Cosmopolitan. Of course losing weight comes successfully from the building blocks of a healthy diet and exercise, but it is always nice to have more tips and ideas that can keep you motivated and find new ways to keep you going and seeing progress.

The 10 Best Weight-Loss Tips Ever

By Zoe Ruderman

Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days. (Plus, the weight will stay off.)

1. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. REACH FOR YOUR CELL

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

SOURCES: NUTRITION AND WEIGHT-REDUCTION SPECIALIST JANA KLAUER, MD, AUTHOR OF THE PARK AVENUE NUTRITIONIST'S PLAN; NATALIE ROSENSOCK, RD; CERTIFIED PERSONAL TRAINER JASON WALSH

What 300 Calories ACTUALLY looks like

Bobbie found this on a friend's blog at BuddySlim and wanted to share it with us. This article, originally from SparkPeople, really puts things into perspective. I was pretty shocked, but am definitely going to keep this in mind when choosing what to eat.

What Does 300 Calories Really Look Like?

See Pictures of 300, 350, and 400-Calorie Meals

– By Nicole Nichols, Health Educator

Wonder what 300 calories looks like? 300 calories look drastically different when you’re eating in instead of dining out. Choosing healthier, more nutritious foods–at home and away–means you can eat much more food and still lose weight. Check out these 18 meal comparisons to see for yourself, share forward this story to your friends!

Breakfast: 300-Calorie Meals & Portions
Here are three morning meals that each weigh in at 300 calories. Healthy and quick homemade meals (left column) pack whole grains, fresh fruit, and protein–a filling combination that will keep you fuller longer. You could only eat a fraction of the comparable restaurant meals (right column) for the same number of calories.

Lunch: 350-Calorie Meals & Portions
These midday meals contain 350 calories each–the perfect amount to keep you going without wrecking your diet. Packing one of the homemade lunches on the left doesn’t take long, and look at all those low- cal and filling veggies you’ll get! Notice how seemingly healthy options like the restaurant foods on the right can be very misleading! Those 350-calorie portions are pretty small.









Dinner: 400-Calorie Meals & Portions
Many people consume a larger meal at night, so we picked 400-calorie dinners here. By combining whole grains with lean protein and vegetables, these homemade dinners (left column) are a snap to prepare–and they’ll keep the late-night munchies at bay! In contrast, the high-fat and high-calorie meals on the right don’t offer much in the way of nutrition or volume.

The bottom line is that you can eat more and lose weight when you know how to pick the right foods and the right portions. Use the images and portions above as a guide to create your own healthy, diet-friendly and nutritious meals every day!