10 Ways to Care for the Caregiver
Are the highs and lows of a loved one's bipolar disorder bringing you down? Here's an expert's advice on how to stay strong — physically and psychologically.
By Janeane Mascarella
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While caring for someone with bipolar disorder is often a labor of love, it is also (understandably) exhausting and disruptive, and chances are that much of what you do on a day-to-day basis goes overlooked and unnoticed.
Though you're not in it for the applause or the accolades, occasionally you need a little TLC, when the focus is firmly on you for a change. Think of it this way: On an airplane, you're instructed to put the oxygen mask on yourself first — before your child. That's because if you pass out, how can you possibly be of help? The same case can be made when taking care of a bipolar loved one. Since you're the support provider, you have to stay strong — both mentally and physically.
Everyday Health's Emotional Health expert Ruth Wolever, PhD, clinical health psychologist and research director at the Duke Center for Integrative Medicine, Duke University School of Medicine, has some useful tips on how to make your own health a priority.
1.Get adequate rest and sleep. Sounds like a no-brainer — but it's easy to put your own basic needs aside and not even realize you're headed for burnout. Getting enough sleep is essential for the healthy functioning of every system in your body.
2.Exercise — even if it's minimal. "Just a 10-minute walk — but on an almost-daily basis — is hugely important," says Dr. Wolever. Besides keeping you fit, exercise is also a great stress buster.
3.Eat nourishing foods. Staying physically healthy is particularly critical when you're a caregiver, and a healthful diet is key to this effort. Keep in mind that an overreliance on caffeine, processed foods, and sugar will increase your own mood swings and leave you feeling even more stressed.
4.Take some moments for yourself. "Having some private time is really, really important," says Wolever. You'll need to plan ahead so you can participate in outside activities that you enjoy (a book group, sports event, dinner with a friend). In addition, try to carve a few minutes out of each day to concentrate on something you enjoy — this can be remarkably restorative, Wolever notes.
5.Understand the negative emotions. Guilt, resentment, and anger are normal parts of the caregiving process, but that's not always easy to acknowledge. When you find yourself harboring these feelings, consider this to be a red flag signaling that you need to take a step back and think about what's really going on. Remember, your loved one's irritability and mood swings are due to a chemical imbalance and aren't necessarily intentional or aimed at you personally — so don't be so quick to make assumptions about the reasons behind his or her behavior. Learning as much as possible about bipolar disorder can also help.
6.Validate your efforts. Your loved one with bipolar disorder may not be in a position to express gratitude to you, but don't forget to give yourself a pat on the back from time to time. Take a moment to appreciate your efforts and how they're paying off — for example, you may consider your efforts successful if the person you're caring for is getting up in the morning, going to work, or developing friendships.
7.Find support. Difficult situations can seem so much worse when you think you're alone, so connecting with others in similar circumstances — for example, in a structured support group — can help provide some needed perspective. (All-out gripe sessions, though, aren't necessarily useful.) "You want to find people who understand and whose outlook you also value," says Wolever. You may also want to seek out some professional help for yourself if you feel overwhelmed.
8.Laugh it off. Try to find humor in your circumstances. While this may sometimes be difficult, lightening up a tough situation with laughter is one of the world's oldest and best coping mechanisms. A joke can help defuse a tense moment and nudge a potentially difficult situation in a different, happier direction.
9.Conserve energy. Because you may already be expending a good amount of your energy dealing with a loved one's mania, you may not have much left over — so adjust your expectations accordingly. It is probably more useful in the long run to go to bed on time, for example, than to have all the dishes washed and the kitchen picked up perfectly every night.
10. Make a mission statement. According to Wolever, it's important for caregivers to think about a mission statement for themselves — in other words, what do you want from your life? Taking care of a loved one with bipolar disorder might be a really important part of that mission, but there are likely to be other objectives as well. When you have a clear idea of your own goals and desires, you'll be better able to prioritize all the demands on your time and know when to say no.
As always, thanks Jillian Michaels for the wonderful and very knowledgable emails.
Wednesday, January 28, 2009
Friday, January 23, 2009
Do You Have a THyroid Problem?
More than 20 million Americans have a thyroid disorder; half of them don’t even know it. Could you be one of them? Here are 10 symptoms you shouldn’t ignore. Plus, test your women’s health IQ with our quiz…
Thyroid disease can be tricky to diagnose. Its symptoms are vague and mimic those of menopause, pregnancy and chronic health disorders.
Yet 1 in 8 women will develop a thyroid condition in their lifetime. About 20% of those diagnosed are menopausal women.
The thyroid is a small endocrine gland in the neck, but it has a big role in regulating your body’s performance and functions, from your weight to temperature to how sharp you are. When it doesn’t work right, you feel out of whack.
The gland, which produces thyroid hormone, can be underactive (hypothyroidism) and put out too little hormone, causing the body’s systems to slow down. Or it can be overactive (hyperthyroidism) and produce too much, which causes them to speed up.
A deficiency of iodine in the diet can cause hypothyroidism, but the most common culprit is Hashimoto’s thyroiditis (inflammation of the thyroid) – an autoimmune disorder that often runs in families. Grave’s disease – also an autoimmune disorder – is the most common cause of hyperthyroidism.
If you have one or more of the following symptoms, you may be suffering from thyroid disease:
1. Feeling Fatigue or HyperStress, giving birth, having small children, menopause or being busy all can make you tired. It’s also the most common symptom of hypothyroidism and sometimes occurs with hyperthyroidism.
Women with hyperthyroidism may feel hyper or jittery, and their hands may shake. Bulging eyes and double vision could be the first signs of Grave’s disease.
2. Unexplained Weight Gain or LossMany women with an underactive thyroid pack on pounds. And those with hyperthyroidism may lose weight without blinking an eye.
You might blame normal body changes, such as menopause or having a baby. But if the scale continues to fluctuate with no difference in your activity level or diet, get a thyroid blood test.
3. Changes in Your Body’s ‘Thermostat’Having hot flashes? Menopause may not be to blame. If your thyroid is overactive, you may feel sweaty and overheated in temperatures that didn’t bother you before. Or you may not be able to tolerate heat at all.
If you’re running colder than usual, it could be an underactive thyroid.
4. Bowel Changes The thyroid hormone also regulates your bowels. If you have hypothyroidism, you may develop constipation and have hard stools.
With hyperthyroidism, you may have more bowel movements per day than usual, or they may be loose and watery. If you haven’t changed your diet and loose stools continue, get your thyroid tested.5. Changes in Your Pulse Thyroid hormone can also affect your heart rate. A woman with hypothyroidism may have a slowed pulse. An overactive thyroid may cause a rapid pulse, even palpitations.
Neither disorder typically results in a dangerous heart rate. Problems can arise if a thyroid disorder is left untreated too long, but by that time, other body systems will usually have already been affected enough to cause other symptoms first.
Other causes may be blamed, such as menopause, which can increase heart rate, and regular cardio exercise, which can slow it down. But don’t ignore heart rate changes – get your thyroid checked.
6. Changes in SkinDry skin is a dead giveaway that your thyroid’s underactive, especially if it gets worse despite efforts to keep it moist. Hypothyroidism commonly causes very dry skin that easily flakes off.
But because this problem also occurs with aging (particularly after 50) and many young women have dry skin, it’s often treated without considering a thyroid problem.
Women with hyperthyroidism frequently have warm, sweaty skin. They also may sweat more than usual.
In hypothyroidism and hyperthyroidism caused by Grave’s disease, edema or swelling can occur over the front of the lower legs. It may feel like thickening of the skin, which may also darken in color.
7. Hair Loss or ThinningBoth hypothyroidism and hyperthyroidism can affect your locks. (Interestingly, the first person to notice Dr. Horn’s hypothyroidism was her hair stylist, who told her that her hair’s texture was changing.) With an underactive thyroid, you can also lose the outside part of the eyebrows – the part nearest to your temples.
Because hair loss and thinning can also occur during and after pregnancy, as well as with menopause, it’s easy to ignore it. But thyroid-related hair loss on the head and the eyebrows can be reversed with treatment.
8. DepressionIt’s easy to chalk up symptoms of depression – feeling blue, crying easily, not sleeping or loss of libido – to life issues such as stress, menopause or having a new baby. But several factors can be the cause, including thyroid disease.
There‘s a form of hyperthyroidism called “apathetic hyperthyroidism,” which can cause depression as well. If you feel depressed for more than a couple weeks, talk to your doctor about how you're feeling and get your thyroid checked.
9. Brain FogHave brain fog? Do you feel like you just can’t think or remember anything? Lack of sleep, depression, PMS or stress can deplete brain power – but so can a thyroid disorder.
With an underactive thyroid, your thought processes may be sluggish. And an overactive thyroid can cause racing thoughts.
Either way, you might feel as if your mind is cluttered or “fogged in.” Treatment may help you think clearly again.
10. Aches and Muscle WeaknessJoint aches and muscle pain can signal an underactive thyroid, particularly if you haven’t been exercising excessively or straining your body. And even if you do hit the gym regularly, think of your thyroid gland if you start noticing unusual aches and pains.
An overactive thyroid can cause muscle weakness, particularly in the leg and arm muscles closest to your body. It’s suddenly an effort to raise your arm to brush your hair, or it might be difficult to get up from a chair without pushing off with your arms. Other diseases can cause such symptoms, but think hyperthyroidism.
Treatments If you are diagnosed with hyperthyroidism or hypothyroidism, a variety of treatments can get your system running smoothly again. If properly treated, neither disorder should cause long-term health problems.
HyperthyroidismBeta-blocker medications, such as propanolol (Inderal), often are prescribed to relieve hyperthyroidism’s symptoms – heart palpitations, tremors and jitters. The drugs don’t treat the thyroid disease, but will make you feel better while the underlying cause is treated.
Dietary changes may also slow the thyroid down and ease symptoms. Try soy, Brussels sprouts, cauliflower, cabbage, peas, kale, radishes, turnip greens, mustard greens, collard greens and spinach. Talk to your doctor about your diet, because foods often can affect your medications and symptoms.
The medications most commonly used to treat hyperthyroidism include propylthiouracil (PTU) or methimazole (Tapazole). Taken orally or rectally daily, either of them slows the body’s production of thyroid hormone. You’ll need blood tests for thyroid function every two to three weeks after beginning these drugs. The dosage should be adjusted (or the drug discontinued) depending on the results.
Some patients go into remission permanently after taking these drugs. But many others will need radioactive iodine treatment, which ultimately destroys parts of the thyroid gland.
Patients take radioactive iodine orally – from one to three times total – and the treatment results in hypothyroidism in most patients. That means they’ll need thyroid hormone replacement indefinitely.
Because the eye symptoms associated with Grave’s disease may not be eased immediately by medication or radioactive iodine, you’ll also need to see an ophthalmologist who can prescribe medication just for the eyes.
HypothyroidismHypothyroidism is treated by replacing the thyroid hormone with medication. The most commonly prescribed pills are Synthroid or Levoxyl (taken daily), which replaces the form of thyroid hormone known at T4.
For some people, T4 hormone will do the job, but others may find their mood is better and thinking clearer when they take a combination of T4 and T3 replacement therapy, such as Armour Thyroid.
In most cases, replacement thyroid hormone will have to be taken for the rest of your life, and you’ll need regular monitoring. But once your thyroid blood tests have been normal for several months, you’ll feel like your old self.
Women’s Health: How Much Do You Know?How you take care of yourself has a huge impact on your future, affecting everything from your ability to have children to your risk of heart disease. Test your smarts with this women's health quiz.
The information contained on www.lifescript.com (the "Site"), including the views of any contributing physician, is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. LifeScript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by LifeScript is solely at your own risk.
Thyroid disease can be tricky to diagnose. Its symptoms are vague and mimic those of menopause, pregnancy and chronic health disorders.
Yet 1 in 8 women will develop a thyroid condition in their lifetime. About 20% of those diagnosed are menopausal women.
The thyroid is a small endocrine gland in the neck, but it has a big role in regulating your body’s performance and functions, from your weight to temperature to how sharp you are. When it doesn’t work right, you feel out of whack.
The gland, which produces thyroid hormone, can be underactive (hypothyroidism) and put out too little hormone, causing the body’s systems to slow down. Or it can be overactive (hyperthyroidism) and produce too much, which causes them to speed up.
A deficiency of iodine in the diet can cause hypothyroidism, but the most common culprit is Hashimoto’s thyroiditis (inflammation of the thyroid) – an autoimmune disorder that often runs in families. Grave’s disease – also an autoimmune disorder – is the most common cause of hyperthyroidism.
If you have one or more of the following symptoms, you may be suffering from thyroid disease:
1. Feeling Fatigue or HyperStress, giving birth, having small children, menopause or being busy all can make you tired. It’s also the most common symptom of hypothyroidism and sometimes occurs with hyperthyroidism.
Women with hyperthyroidism may feel hyper or jittery, and their hands may shake. Bulging eyes and double vision could be the first signs of Grave’s disease.
2. Unexplained Weight Gain or LossMany women with an underactive thyroid pack on pounds. And those with hyperthyroidism may lose weight without blinking an eye.
You might blame normal body changes, such as menopause or having a baby. But if the scale continues to fluctuate with no difference in your activity level or diet, get a thyroid blood test.
3. Changes in Your Body’s ‘Thermostat’Having hot flashes? Menopause may not be to blame. If your thyroid is overactive, you may feel sweaty and overheated in temperatures that didn’t bother you before. Or you may not be able to tolerate heat at all.
If you’re running colder than usual, it could be an underactive thyroid.
4. Bowel Changes The thyroid hormone also regulates your bowels. If you have hypothyroidism, you may develop constipation and have hard stools.
With hyperthyroidism, you may have more bowel movements per day than usual, or they may be loose and watery. If you haven’t changed your diet and loose stools continue, get your thyroid tested.5. Changes in Your Pulse Thyroid hormone can also affect your heart rate. A woman with hypothyroidism may have a slowed pulse. An overactive thyroid may cause a rapid pulse, even palpitations.
Neither disorder typically results in a dangerous heart rate. Problems can arise if a thyroid disorder is left untreated too long, but by that time, other body systems will usually have already been affected enough to cause other symptoms first.
Other causes may be blamed, such as menopause, which can increase heart rate, and regular cardio exercise, which can slow it down. But don’t ignore heart rate changes – get your thyroid checked.
6. Changes in SkinDry skin is a dead giveaway that your thyroid’s underactive, especially if it gets worse despite efforts to keep it moist. Hypothyroidism commonly causes very dry skin that easily flakes off.
But because this problem also occurs with aging (particularly after 50) and many young women have dry skin, it’s often treated without considering a thyroid problem.
Women with hyperthyroidism frequently have warm, sweaty skin. They also may sweat more than usual.
In hypothyroidism and hyperthyroidism caused by Grave’s disease, edema or swelling can occur over the front of the lower legs. It may feel like thickening of the skin, which may also darken in color.
7. Hair Loss or ThinningBoth hypothyroidism and hyperthyroidism can affect your locks. (Interestingly, the first person to notice Dr. Horn’s hypothyroidism was her hair stylist, who told her that her hair’s texture was changing.) With an underactive thyroid, you can also lose the outside part of the eyebrows – the part nearest to your temples.
Because hair loss and thinning can also occur during and after pregnancy, as well as with menopause, it’s easy to ignore it. But thyroid-related hair loss on the head and the eyebrows can be reversed with treatment.
8. DepressionIt’s easy to chalk up symptoms of depression – feeling blue, crying easily, not sleeping or loss of libido – to life issues such as stress, menopause or having a new baby. But several factors can be the cause, including thyroid disease.
There‘s a form of hyperthyroidism called “apathetic hyperthyroidism,” which can cause depression as well. If you feel depressed for more than a couple weeks, talk to your doctor about how you're feeling and get your thyroid checked.
9. Brain FogHave brain fog? Do you feel like you just can’t think or remember anything? Lack of sleep, depression, PMS or stress can deplete brain power – but so can a thyroid disorder.
With an underactive thyroid, your thought processes may be sluggish. And an overactive thyroid can cause racing thoughts.
Either way, you might feel as if your mind is cluttered or “fogged in.” Treatment may help you think clearly again.
10. Aches and Muscle WeaknessJoint aches and muscle pain can signal an underactive thyroid, particularly if you haven’t been exercising excessively or straining your body. And even if you do hit the gym regularly, think of your thyroid gland if you start noticing unusual aches and pains.
An overactive thyroid can cause muscle weakness, particularly in the leg and arm muscles closest to your body. It’s suddenly an effort to raise your arm to brush your hair, or it might be difficult to get up from a chair without pushing off with your arms. Other diseases can cause such symptoms, but think hyperthyroidism.
Treatments If you are diagnosed with hyperthyroidism or hypothyroidism, a variety of treatments can get your system running smoothly again. If properly treated, neither disorder should cause long-term health problems.
HyperthyroidismBeta-blocker medications, such as propanolol (Inderal), often are prescribed to relieve hyperthyroidism’s symptoms – heart palpitations, tremors and jitters. The drugs don’t treat the thyroid disease, but will make you feel better while the underlying cause is treated.
Dietary changes may also slow the thyroid down and ease symptoms. Try soy, Brussels sprouts, cauliflower, cabbage, peas, kale, radishes, turnip greens, mustard greens, collard greens and spinach. Talk to your doctor about your diet, because foods often can affect your medications and symptoms.
The medications most commonly used to treat hyperthyroidism include propylthiouracil (PTU) or methimazole (Tapazole). Taken orally or rectally daily, either of them slows the body’s production of thyroid hormone. You’ll need blood tests for thyroid function every two to three weeks after beginning these drugs. The dosage should be adjusted (or the drug discontinued) depending on the results.
Some patients go into remission permanently after taking these drugs. But many others will need radioactive iodine treatment, which ultimately destroys parts of the thyroid gland.
Patients take radioactive iodine orally – from one to three times total – and the treatment results in hypothyroidism in most patients. That means they’ll need thyroid hormone replacement indefinitely.
Because the eye symptoms associated with Grave’s disease may not be eased immediately by medication or radioactive iodine, you’ll also need to see an ophthalmologist who can prescribe medication just for the eyes.
HypothyroidismHypothyroidism is treated by replacing the thyroid hormone with medication. The most commonly prescribed pills are Synthroid or Levoxyl (taken daily), which replaces the form of thyroid hormone known at T4.
For some people, T4 hormone will do the job, but others may find their mood is better and thinking clearer when they take a combination of T4 and T3 replacement therapy, such as Armour Thyroid.
In most cases, replacement thyroid hormone will have to be taken for the rest of your life, and you’ll need regular monitoring. But once your thyroid blood tests have been normal for several months, you’ll feel like your old self.
Women’s Health: How Much Do You Know?How you take care of yourself has a huge impact on your future, affecting everything from your ability to have children to your risk of heart disease. Test your smarts with this women's health quiz.
The information contained on www.lifescript.com (the "Site"), including the views of any contributing physician, is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. LifeScript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by LifeScript is solely at your own risk.
Depression and Painful Symptoms
Depression Center
Is Pain a Symptom of Depression or a Cause?
Print Email
Pain is depressing, and depression causes and intensifies pain. People with chronic pain have three times the average risk of developing psychiatric symptoms — usually mood or anxiety disorders — and depressed patients have three times the average risk of developing chronic pain. When low energy, insomnia, and hopelessness resulting from depression or anxiety perpetuate and aggravate physical pain, it can be impossible to tell which came first or where one leaves off and the other begins. Pain slows recovery from depression, and depression makes pain more difficult to treat. For example, depression may cause patients to drop out of pain rehabilitation programs. So it often makes sense to treat both pain and depression; that way they are more likely to recede together.
Brain pathways Normally, the brain diverts signals of physical discomfort so that we can concentrate on the external world. When this shutoff mechanism is impaired, physical sensations like pain are more likely to become the center of attention. Brain pathways that handle pain signals use some of the same chemical messengers (neurotransmitters) that are involved in the regulation of mood. (See Nerve Cell Communication for more information.) When these pathways start to malfunction, pain is intensified, along with sadness, hopelessness, and anxiety. And as chronic pain, like chronic depression, takes root in the nervous system, the problem perpetuates itself. The mysterious disorder known as fibromyalgia may be an example of this kind of biological process linking pain and depression. Its symptoms include widespread muscle pain and tenderness at certain pressure points, with no evidence of tissue damage. Brain scans of people with fibromyalgia show highly active pain centers, and the disorder is more closely associated with depression than most other medical conditions. This leads some experts to speculate that the pain sensitivity and emotional storminess of fibromyalgia result from faulty brain pathways.
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Treating pain and depression in combination In pain rehabilitation centers, specialists treat both problems together, often with the same techniques, including progressive muscle relaxation, hypnosis, and meditation. Physicians prescribe standard pain medications — acetaminophen, aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs (NSAIDs), and in severe cases, opiates — along with a variety of psychiatric drugs. Almost every drug used in psychiatry can serve as a pain medication (see Medications Used for Depression). By relieving anxiety, fatigue, or insomnia, these medications also ease any related pain. In addition, antidepressants — sometimes given in low doses — may relieve pain in ways unrelated to their antidepressant effects. Exercise and psychotherapy are commonly used at pain centers, too. Physical therapists help patients perform exercises not only to break the vicious cycle of pain and immobility, but also to help relieve depression. Cognitive and behavioral therapies teach pain patients how to avoid fearful anticipation, banish discouraging thoughts, and adjust everyday routines to ward off physical and emotional suffering. Psychotherapy helps demoralized patients and their families tell their stories and describe the experience of pain in its relation to other problems in their lives.
From the Harvard Health Publications Special Health Report, Understanding Depression. Copyright 2006 by the President and Fellows of Harvard College. Illustrations by Susan Avishai, Scott Leighton, and Marcia Williams. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact Harvard Health Publications. Used with permission of StayWell. Use of Content Disclaimer Last Full Review March 2006
Is Pain a Symptom of Depression or a Cause?
Print Email
Pain is depressing, and depression causes and intensifies pain. People with chronic pain have three times the average risk of developing psychiatric symptoms — usually mood or anxiety disorders — and depressed patients have three times the average risk of developing chronic pain. When low energy, insomnia, and hopelessness resulting from depression or anxiety perpetuate and aggravate physical pain, it can be impossible to tell which came first or where one leaves off and the other begins. Pain slows recovery from depression, and depression makes pain more difficult to treat. For example, depression may cause patients to drop out of pain rehabilitation programs. So it often makes sense to treat both pain and depression; that way they are more likely to recede together.
Brain pathways Normally, the brain diverts signals of physical discomfort so that we can concentrate on the external world. When this shutoff mechanism is impaired, physical sensations like pain are more likely to become the center of attention. Brain pathways that handle pain signals use some of the same chemical messengers (neurotransmitters) that are involved in the regulation of mood. (See Nerve Cell Communication for more information.) When these pathways start to malfunction, pain is intensified, along with sadness, hopelessness, and anxiety. And as chronic pain, like chronic depression, takes root in the nervous system, the problem perpetuates itself. The mysterious disorder known as fibromyalgia may be an example of this kind of biological process linking pain and depression. Its symptoms include widespread muscle pain and tenderness at certain pressure points, with no evidence of tissue damage. Brain scans of people with fibromyalgia show highly active pain centers, and the disorder is more closely associated with depression than most other medical conditions. This leads some experts to speculate that the pain sensitivity and emotional storminess of fibromyalgia result from faulty brain pathways.
There's more content below this advertisement. Jump to the content.
document.write('');
Treating pain and depression in combination In pain rehabilitation centers, specialists treat both problems together, often with the same techniques, including progressive muscle relaxation, hypnosis, and meditation. Physicians prescribe standard pain medications — acetaminophen, aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs (NSAIDs), and in severe cases, opiates — along with a variety of psychiatric drugs. Almost every drug used in psychiatry can serve as a pain medication (see Medications Used for Depression). By relieving anxiety, fatigue, or insomnia, these medications also ease any related pain. In addition, antidepressants — sometimes given in low doses — may relieve pain in ways unrelated to their antidepressant effects. Exercise and psychotherapy are commonly used at pain centers, too. Physical therapists help patients perform exercises not only to break the vicious cycle of pain and immobility, but also to help relieve depression. Cognitive and behavioral therapies teach pain patients how to avoid fearful anticipation, banish discouraging thoughts, and adjust everyday routines to ward off physical and emotional suffering. Psychotherapy helps demoralized patients and their families tell their stories and describe the experience of pain in its relation to other problems in their lives.
From the Harvard Health Publications Special Health Report, Understanding Depression. Copyright 2006 by the President and Fellows of Harvard College. Illustrations by Susan Avishai, Scott Leighton, and Marcia Williams. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact Harvard Health Publications. Used with permission of StayWell. Use of Content Disclaimer Last Full Review March 2006
Determine Ur Calorie Burn
Friday January 23
Catch Me On The TODAY Show!I'm giving you advance notice that I'll be on Monday morning, so be sure to tune in to NBC!
FRIDAY: IT'S YOUR BODY, BABY Determining Your Calorie Burn Today is the day! The suspense has been killing you, right? But I'm keeping my promise: Today we'll investigate exercise expenditure, the last piece of the total energy expenditure (TEE) formula, and put it into place to calculate your overall calorie needs and expenditures.
The third and final element you need to calculate your TEE is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.
Use this chart to help you determine the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and its duration. Write the number down.
Now get the three numbers you've come up with over the past weeks. Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number
Catch Me On The TODAY Show!I'm giving you advance notice that I'll be on Monday morning, so be sure to tune in to NBC!
FRIDAY: IT'S YOUR BODY, BABY Determining Your Calorie Burn Today is the day! The suspense has been killing you, right? But I'm keeping my promise: Today we'll investigate exercise expenditure, the last piece of the total energy expenditure (TEE) formula, and put it into place to calculate your overall calorie needs and expenditures.
The third and final element you need to calculate your TEE is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.
Use this chart to help you determine the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and its duration. Write the number down.
Now get the three numbers you've come up with over the past weeks. Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number
Vegetarian Cuisine
You asked for them, and here they are -- 7 of the tastiest vegetarian dishes you’ve ever eaten. Plus, are you a health food nut? Take our quiz to find out…
Lasagna RollsCrumbled tofu replaces the ricotta in our Italian-style vegetarian meal. You can freeze the cooked rolls and sauce for up to one month.
Serves: 6Preparation time: 45 minutes
Ingredients12 whole-wheat lasagna noodles 1 tablespoon extra-virgin olive oil 3 cloves garlic, minced 1 14-ounce package extra-firm water-packed tofu, drained, rinsed and crumbled 3 cups chopped spinach 1/2 cup shredded Parmesan cheese 2 tablespoons finely chopped Kalamata olives 1/4 teaspoon crushed red pepper 1/4 teaspoon salt 1 25-ounce jar marinara sauce, preferably lower-sodium, divided 1/2 cup shredded part-skim mozzarella cheese
Preparation1. Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 20 seconds. Add tofu and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.
3. Wipe out the pan and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon the remaining marinara sauce over the rolls.
4. Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.
Enjoy!
Nutrition FactsPer serving: 354 calories11 g fat (3 g sat, 4 g mono)11 mg cholesterol46 g carbohydrates21 g protein8 g fiber374 mg sodium396 mg potassium
Nutrition bonus: calcium (30% Daily Value), vitamin A (30% DV), iron (15% DV)
Smothered Tempeh Sandwich Tempeh, a chewy, nutty, fermented soybean loaf, is smothered with red-wine-braised mushrooms and provolone cheese in this dish (substitute your favorite soy cheese if you’re vegan). You can find tempeh in natural-foods stores and many large supermarkets.
Serves: 4Preparation time: 30 minutes
Ingredients1 8-ounce package tempeh 1 tablespoon canola oil 10 ounces mushrooms, sliced 1 small red onion, thinly sliced 1/4 teaspoon salt 1 cup dry red wine 4 ounces sliced provolone cheese 8 thin slices whole-wheat bread, toasted
Preparation1. Cut tempeh in half along its width, then slice each piece horizontally to make 4 thin slices total.
2. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion and salt and cook, stirring often, until golden brown, about 10 minutes. Reduce heat to medium and stir in wine. Add tempeh slices and spoon some of the mushroom mixture over them; cook until the tempeh is heated through and the wine has evaporated, about 5 minutes. Remove from the heat, top with cheese, cover and let stand until the cheese melts, about 1 1/2 minutes.
3. To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 452 calories19 g fat (6 g sat, 7 g mono)20 mg cholesterol33 g carbohydrates26 g protein5 g fiber595 mg sodium596 mg potassium
Nutrition bonus: calcium (35% Daily Value), iron (20% DV), magnesium and potassium (17% DV)
Risotto with Edamame, Arugula and Porcini Not up for 20 minutes of leaning over the stove? You can still enjoy this main-course risotto, studded with tasty green soybeans, because the microwave eliminates much of the constant stirring required for preparing a stovetop risotto.
Serves: 4Preparation time: 40 minutes
Ingredients1 ounce dried porcini mushrooms or other dried mushrooms 2 cups water 1 10-ounce package frozen shelled edamame (about 2 cups) 1-1/2 cups arborio rice 1/4 cup chopped shallot 1-1/2 tablespoons extra-virgin olive oil 1 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 cups arugula, torn into bite-size pieces 1/2 cup freshly grated Parmesan cheese (1 ounce)
Preparation1. Bring mushrooms and water to a boil in a small saucepan over high heat. Cover the pan and remove from the heat; let stand until the mushrooms are softened, about 10 minutes. Line a fine-mesh sieve with a wet paper towel and place over a large measuring cup or medium bowl. Pour the mushrooms and liquid into the sieve. Reserve the liquid. Transfer the mushrooms to a cutting board and let cool slightly, then coarsely chop. Add enough water to the strained liquid to equal 4-1/2 cups; set aside the mushrooms and liquid for Step 4.
2. Cover edamame with water in a small saucepan and bring to a boil over high heat. Reduce heat to medium and simmer for 2 minutes; set aside in the cooking water.
3. Meanwhile, place rice and shallot in a shallow 3-quart baking dish that will fit and rotate properly in your microwave. Stir in oil until the rice is evenly coated. Spread the rice evenly in the dish and microwave, uncovered, on High until it looks opaque and is just beginning to color in one or two spots, 3 minutes.
4. Add lemon zest and juice, salt, pepper, the reserved chopped mushrooms and the mushroom water; stir together well. Microwave on High for 9 minutes. Stir well, then microwave until the rice is tender but still firm in the center and most of the liquid has been absorbed, 9 minutes more. Depending on the power of your microwave, this last cooking time will vary. After 9 minutes, cook in 3-minute intervals, stopping to stir and test rice for doneness. Drain the edamame and add to the risotto along with arugula and Parmesan; stir until the arugula is wilted. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 336 calories10 g fat (2 g sat, 5 g mono)6 mg cholesterol42 g carbohydrates15 g protein7 g fiber437 mg sodium86 mg potassium
Nutrition bonus: fiber (26% Daily Value), iron (20% DV), calcium (15% DV)
Broccoli and Goat Cheese SouffléThis elegant broccoli and goat cheese soufflé will wow your family and friends. Soufflés are surprisingly easy to make – the only trick is getting them on the table before they deflate. You’ll need four 10-ounce ramekins or a 2- to 2-1/2-quart soufflé dish.
Serves: 4Preparation time: 45 minutes
Ingredients1-1/2 cups finely chopped broccoli florets 1 tablespoon butter 1 tablespoon extra-virgin olive oil 2 tablespoons all-purpose flour 1-1/4 cups low-fat milk 1 teaspoon Dijon mustard 1/4 teaspoon dried rosemary 1/4 teaspoon salt 1/2 cup crumbled goat cheese 3 large eggs, separated 2 large egg whites 1/4 teaspoon cream of tartar
Preparation1. Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2-1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.
2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.
5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 254 calories17 g fat (8 g sat, 6 g mono)184 mg cholesterol10 g carbohydrates16 g protein1 g fiber398 mg sodium199 mg potassium
Nutrition bonus: vitamin C (30% Daily Value), vitamin A (25% DV), calcium (15% DV)
Spicy Vegetable SoupFresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup. This soup can be covered and refrigerated for up to two days.
Serves: 4Preparation time: 40 minutes
Ingredients2 tablespoons extra-virgin olive oil 1 large onion, diced 1 to 3 teaspoons hot paprika, or to taste 2 14-ounce cans vegetable broth 4 medium plum tomatoes, diced 1 medium yellow summer squash, diced 2 cups diced cooked potatoes 1-1/2 cups green beans, cut into 2-inch pieces 2 cups frozen spinach (5 ounces) 2 tablespoons sherry vinegar or red-wine vinegar 1/4 cup chopped fresh basil or prepared pesto
Preparation1. Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more.
2. Ladle soup into bowls and top with fresh basil or a dollop of pesto.
Enjoy!
Nutrition FactsPer serving: 253 calories8 g fat (1 g sat, 5 g mono)0 mg cholesterol40 g carbohydrates9 g protein10 g fiber485 mg sodium1032 mg potassium
Nutrition bonus: vitamin A (270% Daily Value), vitamin C (60% DV), folate (44% DV), potassium (30% DV), calcium (20% DV), iron (20% DV)
Click here for 7 more hearty soup recipes.
Tofu with Peanut-Ginger SauceTofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.
Serves: 4Preparation time: 25 minutes
IngredientsFor the sauce:5 tablespoons water 4 tablespoons smooth natural peanut butter 1 tablespoon rice vinegar or white vinegar 2 teaspoons reduced-sodium soy sauce 2 teaspoons honey 2 teaspoons minced ginger 2 cloves garlic, minced
For the tofu and vegetables:14 ounces extra-firm tofu, preferably water-packed 2 teaspoons extra-virgin olive oil 4 cups baby spinach (6 ounces) 1 1/2 cups sliced mushrooms (4 ounces) 4 scallions, sliced (1 cup)
PreparationTo prepare sauce: 1. Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.
To prepare tofu: 1. Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
2. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
3. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
Enjoy!
Nutrition FactsPer serving: 255 calories15 g fat (2 g sat, 3 g mono)0 mg cholesterol15 g carbohydrates14 g protein5 g fiber233 mg sodium287 mg potassium
Nutrition bonus: calcium (16% Daily Value), iron (16% DV)
Lentil and Almond BurgersThese burgers are just the thing for vegetarians or anyone tired of the same old hamburger. You can find French green lentils – smaller and firmer than brown lentils, and they cook quicker too – in natural foods stores and some larger supermarkets.
Serves: 5Preparation time: 2 hours (including 1 hour chilling time)
Ingredients6 cups water 1 cup brown lentils or green French lentils 2 tablespoons extra-virgin olive oil, divided 3/4 cup finely chopped carrot 1/3 cup finely chopped shallots (about 2 medium) 1/3 cup finely chopped celery (about 1 stalk) (about 1/4 cup sliced almonds 1 teaspoon chopped fresh thyme 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 large egg yolk, lightly beaten 1 tablespoon lemon juice
Preparation1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
3. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.
Nutrition FactsPer serving: 228 calories10 g fat (1 g sat, 6 g mono)41 mg cholesterol27 g carbohydrates10 g protein7 g fiber268 mg sodium473 mg potassium
Want more? Check out these EatingWell features:Browse EatingWell Recipe CollectionsBrowse Healthy RecipesBrowse More Vegetarian RecipesCheck out our Vegetarian Slideshow. Are You a Health Food Nut? Experts insist that health food is essential to your diet, but do you know why? Test your knowledge with this health food quiz.
Lasagna RollsCrumbled tofu replaces the ricotta in our Italian-style vegetarian meal. You can freeze the cooked rolls and sauce for up to one month.
Serves: 6Preparation time: 45 minutes
Ingredients12 whole-wheat lasagna noodles 1 tablespoon extra-virgin olive oil 3 cloves garlic, minced 1 14-ounce package extra-firm water-packed tofu, drained, rinsed and crumbled 3 cups chopped spinach 1/2 cup shredded Parmesan cheese 2 tablespoons finely chopped Kalamata olives 1/4 teaspoon crushed red pepper 1/4 teaspoon salt 1 25-ounce jar marinara sauce, preferably lower-sodium, divided 1/2 cup shredded part-skim mozzarella cheese
Preparation1. Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 20 seconds. Add tofu and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.
3. Wipe out the pan and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon the remaining marinara sauce over the rolls.
4. Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.
Enjoy!
Nutrition FactsPer serving: 354 calories11 g fat (3 g sat, 4 g mono)11 mg cholesterol46 g carbohydrates21 g protein8 g fiber374 mg sodium396 mg potassium
Nutrition bonus: calcium (30% Daily Value), vitamin A (30% DV), iron (15% DV)
Smothered Tempeh Sandwich Tempeh, a chewy, nutty, fermented soybean loaf, is smothered with red-wine-braised mushrooms and provolone cheese in this dish (substitute your favorite soy cheese if you’re vegan). You can find tempeh in natural-foods stores and many large supermarkets.
Serves: 4Preparation time: 30 minutes
Ingredients1 8-ounce package tempeh 1 tablespoon canola oil 10 ounces mushrooms, sliced 1 small red onion, thinly sliced 1/4 teaspoon salt 1 cup dry red wine 4 ounces sliced provolone cheese 8 thin slices whole-wheat bread, toasted
Preparation1. Cut tempeh in half along its width, then slice each piece horizontally to make 4 thin slices total.
2. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion and salt and cook, stirring often, until golden brown, about 10 minutes. Reduce heat to medium and stir in wine. Add tempeh slices and spoon some of the mushroom mixture over them; cook until the tempeh is heated through and the wine has evaporated, about 5 minutes. Remove from the heat, top with cheese, cover and let stand until the cheese melts, about 1 1/2 minutes.
3. To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 452 calories19 g fat (6 g sat, 7 g mono)20 mg cholesterol33 g carbohydrates26 g protein5 g fiber595 mg sodium596 mg potassium
Nutrition bonus: calcium (35% Daily Value), iron (20% DV), magnesium and potassium (17% DV)
Risotto with Edamame, Arugula and Porcini Not up for 20 minutes of leaning over the stove? You can still enjoy this main-course risotto, studded with tasty green soybeans, because the microwave eliminates much of the constant stirring required for preparing a stovetop risotto.
Serves: 4Preparation time: 40 minutes
Ingredients1 ounce dried porcini mushrooms or other dried mushrooms 2 cups water 1 10-ounce package frozen shelled edamame (about 2 cups) 1-1/2 cups arborio rice 1/4 cup chopped shallot 1-1/2 tablespoons extra-virgin olive oil 1 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 cups arugula, torn into bite-size pieces 1/2 cup freshly grated Parmesan cheese (1 ounce)
Preparation1. Bring mushrooms and water to a boil in a small saucepan over high heat. Cover the pan and remove from the heat; let stand until the mushrooms are softened, about 10 minutes. Line a fine-mesh sieve with a wet paper towel and place over a large measuring cup or medium bowl. Pour the mushrooms and liquid into the sieve. Reserve the liquid. Transfer the mushrooms to a cutting board and let cool slightly, then coarsely chop. Add enough water to the strained liquid to equal 4-1/2 cups; set aside the mushrooms and liquid for Step 4.
2. Cover edamame with water in a small saucepan and bring to a boil over high heat. Reduce heat to medium and simmer for 2 minutes; set aside in the cooking water.
3. Meanwhile, place rice and shallot in a shallow 3-quart baking dish that will fit and rotate properly in your microwave. Stir in oil until the rice is evenly coated. Spread the rice evenly in the dish and microwave, uncovered, on High until it looks opaque and is just beginning to color in one or two spots, 3 minutes.
4. Add lemon zest and juice, salt, pepper, the reserved chopped mushrooms and the mushroom water; stir together well. Microwave on High for 9 minutes. Stir well, then microwave until the rice is tender but still firm in the center and most of the liquid has been absorbed, 9 minutes more. Depending on the power of your microwave, this last cooking time will vary. After 9 minutes, cook in 3-minute intervals, stopping to stir and test rice for doneness. Drain the edamame and add to the risotto along with arugula and Parmesan; stir until the arugula is wilted. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 336 calories10 g fat (2 g sat, 5 g mono)6 mg cholesterol42 g carbohydrates15 g protein7 g fiber437 mg sodium86 mg potassium
Nutrition bonus: fiber (26% Daily Value), iron (20% DV), calcium (15% DV)
Broccoli and Goat Cheese SouffléThis elegant broccoli and goat cheese soufflé will wow your family and friends. Soufflés are surprisingly easy to make – the only trick is getting them on the table before they deflate. You’ll need four 10-ounce ramekins or a 2- to 2-1/2-quart soufflé dish.
Serves: 4Preparation time: 45 minutes
Ingredients1-1/2 cups finely chopped broccoli florets 1 tablespoon butter 1 tablespoon extra-virgin olive oil 2 tablespoons all-purpose flour 1-1/4 cups low-fat milk 1 teaspoon Dijon mustard 1/4 teaspoon dried rosemary 1/4 teaspoon salt 1/2 cup crumbled goat cheese 3 large eggs, separated 2 large egg whites 1/4 teaspoon cream of tartar
Preparation1. Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2-1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.
2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.
5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 254 calories17 g fat (8 g sat, 6 g mono)184 mg cholesterol10 g carbohydrates16 g protein1 g fiber398 mg sodium199 mg potassium
Nutrition bonus: vitamin C (30% Daily Value), vitamin A (25% DV), calcium (15% DV)
Spicy Vegetable SoupFresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup. This soup can be covered and refrigerated for up to two days.
Serves: 4Preparation time: 40 minutes
Ingredients2 tablespoons extra-virgin olive oil 1 large onion, diced 1 to 3 teaspoons hot paprika, or to taste 2 14-ounce cans vegetable broth 4 medium plum tomatoes, diced 1 medium yellow summer squash, diced 2 cups diced cooked potatoes 1-1/2 cups green beans, cut into 2-inch pieces 2 cups frozen spinach (5 ounces) 2 tablespoons sherry vinegar or red-wine vinegar 1/4 cup chopped fresh basil or prepared pesto
Preparation1. Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more.
2. Ladle soup into bowls and top with fresh basil or a dollop of pesto.
Enjoy!
Nutrition FactsPer serving: 253 calories8 g fat (1 g sat, 5 g mono)0 mg cholesterol40 g carbohydrates9 g protein10 g fiber485 mg sodium1032 mg potassium
Nutrition bonus: vitamin A (270% Daily Value), vitamin C (60% DV), folate (44% DV), potassium (30% DV), calcium (20% DV), iron (20% DV)
Click here for 7 more hearty soup recipes.
Tofu with Peanut-Ginger SauceTofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.
Serves: 4Preparation time: 25 minutes
IngredientsFor the sauce:5 tablespoons water 4 tablespoons smooth natural peanut butter 1 tablespoon rice vinegar or white vinegar 2 teaspoons reduced-sodium soy sauce 2 teaspoons honey 2 teaspoons minced ginger 2 cloves garlic, minced
For the tofu and vegetables:14 ounces extra-firm tofu, preferably water-packed 2 teaspoons extra-virgin olive oil 4 cups baby spinach (6 ounces) 1 1/2 cups sliced mushrooms (4 ounces) 4 scallions, sliced (1 cup)
PreparationTo prepare sauce: 1. Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.
To prepare tofu: 1. Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
2. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
3. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
Enjoy!
Nutrition FactsPer serving: 255 calories15 g fat (2 g sat, 3 g mono)0 mg cholesterol15 g carbohydrates14 g protein5 g fiber233 mg sodium287 mg potassium
Nutrition bonus: calcium (16% Daily Value), iron (16% DV)
Lentil and Almond BurgersThese burgers are just the thing for vegetarians or anyone tired of the same old hamburger. You can find French green lentils – smaller and firmer than brown lentils, and they cook quicker too – in natural foods stores and some larger supermarkets.
Serves: 5Preparation time: 2 hours (including 1 hour chilling time)
Ingredients6 cups water 1 cup brown lentils or green French lentils 2 tablespoons extra-virgin olive oil, divided 3/4 cup finely chopped carrot 1/3 cup finely chopped shallots (about 2 medium) 1/3 cup finely chopped celery (about 1 stalk) (about 1/4 cup sliced almonds 1 teaspoon chopped fresh thyme 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 large egg yolk, lightly beaten 1 tablespoon lemon juice
Preparation1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
3. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.
Nutrition FactsPer serving: 228 calories10 g fat (1 g sat, 6 g mono)41 mg cholesterol27 g carbohydrates10 g protein7 g fiber268 mg sodium473 mg potassium
Want more? Check out these EatingWell features:Browse EatingWell Recipe CollectionsBrowse Healthy RecipesBrowse More Vegetarian RecipesCheck out our Vegetarian Slideshow. Are You a Health Food Nut? Experts insist that health food is essential to your diet, but do you know why? Test your knowledge with this health food quiz.
Tuesday, January 20, 2009
Eight Habits to Break!!
Sure, bad habits are hard to break. But we’ve got 8 good ones you should quit and tips from experts to ease the way to your healthier life. Plus, could you be drinking too much? Take our quiz to find out…
Is having one too many drinks, chain-smoking cigarettes or skimping on sleep par for the course for you? If so, your health – and sometimes your life – may depend on making some changes pronto. Kick your bad habits to the curb this year with tips we’ve culled from top experts.
Stick to it for 21 consecutive days – the amount of time psychologists have found it takes for action to become routine – and before you know it, your bad habit will be so 2008.
Bad habit # 1: Drinking Too Much
Why you should kick it: “More than one drink a day is associated with high blood pressure and triglycerides and an increased risk of heart disease,” says Nieca Goldberg, M.D., chief of women’s cardiac care at Lenox Hill Hospital in New York City and author of Dr. Nieca Goldberg’s Complete Guide to Women’s Health (Ballantine, 2008). “Heavy alcohol intake is associated with a higher risk of breast cancer and osteoporosis.”
Too many drinks can also send your mood downhill since alcohol is a central nervous system depressant, adds Catherine Birndorf, M.D., founding director of the Payne Whitney Women’s Program at New York-Presbyterian/Weill Cornell Medical Center.
How to kick it: - Set a limit. Restrict yourself to no more than one drink per day: a 5-ounce glass of wine, 12 ounces of beer or 1 1/2 ounces of 80-proof alcohol.
- Keep your hands busy. At parties, carry a clutch purse, so you have only one free hand (which you need to carry a plate). After you’ve had your one drink, sip a fun, but non-alcoholic beverage, such as seltzer with orange or cranberry juice.
Bad habit # 2: Not Getting Enough Sleep
Why you should kick it: When life gets busy, cutting back on sleep is an easy way to squeeze more into a day. But skimping on snooze time actually makes life harder. Studies show that sleep deprivation reduces brain performance, memory, coordination, multi-tasking abilities and reflexes and increases your feelings of sadness, stress or anger.
You’ll also “get colds and flus, and long-term health problems, such as diabetes, obesity and cardiovascular disease,” says Jodi Mindell, Ph.D., director of the Sleep Center at the Children’s Hospital in Philadelphia and author of Sleep Deprived No More (Marlowe & Company). Plus, one study found that women who slept less than five hours a night were 32% more likely to gain weight.
How to kick it:- Lower the lights. “Our body’s sleep-wake cycle is regulated by light and dark,” Mindell says. Dimming the lights about an hour before bed causes the body to produce melatonin – a hormone that makes you sleepy.
Also, turn off the TV and computer because the light they emit can leave you wide-eyed. “Not to mention that checking emails, surfing the Internet or watching TV prevents you from going to bed early and getting the rest you need,” she adds.
- Give yourself a bedtime. And stick to it every night, even on weekends! This sets your biological clock, so you’ll get tired at a certain time each night and fall asleep easily.
Bad habit # 3: Nail Biting
Why you should kick it: The gnawed nails look is horrible, but the problem goes beyond the cosmetic. First, putting your hands in your mouth is the fast track to getting sick because you touch surfaces where cold or flu germs may live. “Second, tearing up the cuticle, which is there to protect the nail, or causing cuts in the surrounding skin can let in bacteria that can cause local infections,” explains Ranella Hirsch, M.D., president of the American of the American Society of Cosmetic Dermatology and Aesthetic Surgery.
How to kick it:- Try anti-biting polish. These clear polishes (available at drug and beauty supply stores) have a bitter, chemical-like taste that may make it less appealing to chew on your nails. To keep your mouth busy, stock up on popsicles, lollipops, hard candies and sugar-free gum.
- Invest in your digits. Treat yourself to weekly salon manicures. Not only will your nails look beautiful, but spending money on them may give you more willpower to quit. Plus, a pro will keep your fingers in good shape, so you’ll have fewer hangnails or ragged cuticles.
Bad habit # 4: Eating Poorly
Why you should kick it: It goes beyond fitting into your skinny jeans.
“Eating poorly can result in low energy and nutrient deficiencies that can negatively affect your skin, hair, and nails and put you at risk for an array of diseases including heart disease and cancer,” explains nutritionist Lisa Drayer, R.D., author of The Beauty Diet (McGraw-Hill, 2008).
How to kick it:- Eat a healthy A.M. meal. Breakfast is the perfect meal to get your fill of important vitamins and minerals, such as calcium, fiber, vitamin C and an endless list of disease-fighting antioxidants. Plus, if you’re trying to slim down, it means you won’t pig out at lunch because you’re ravenous. Try whole-grain cereal with berries and non-fat milk, oatmeal and fruit or whole-grain toast with an egg.
- Jot it down. Simply write down whatever you put in your mouth and how you feel when you do it.
“This type of food/mood journal can help you identify problem areas,” Drayer says. “For example, if you see that you’re grabbing M&M’s every time you’re stressed, you need to find healthier ways to manage these emotions.”
Bad habit # 5: Not Exercising
Why you should kick it: The obvious reason to break a sweat is to keep the pounds from piling on.
“But there are other important benefits of regular exercise, such as improved flexibility, balance, coordination and muscle mass and a reduced risk of diseases like heart disease and cancer,” says personal trainer Tracey Mallett, author of Sexy in 6: Sculpt Your Body with the 6-Minute Quick Blast Workout (Da Capo, 2008) and the upcoming Super Fit Mama (Da Capo, 2009). “Exercise is also one of the best ways to manage stress and boost your mood because it causes the brain to produce feel-good brain chemicals called endorphins.”
How to fix it:- Put one foot in front of the other. Getting a workout is as easy as slipping on your sneakers and heading outside for a stroll – no fancy gym membership needed. Better yet, enlist a friend to walk with you before work, during lunch or after dinner. “This will keep you accountable and motivate you to stick with it,” Mallett says.
- Create a home gym. Buy a good total body DVD (or rent one from the library or video store) and some dumbbells. “This way there's no excuse not to exercise – even if the weather is bad,” Mallett says.
Bad habit # 6: Wearing Makeup to Bed
Why you should kick it: It’s not good for your complexion. “Nighttime is when skin heals and restores itself and giving your skin a chance to breathe really helps this along,” Hirsch says.
Also, leaving makeup on overnight – along with any dirt accumulated during the day – can cause breakouts, she says. Besides, active ingredients in wrinkle creams and acne products penetrate better when skin is clean.
How to fix it:- Simplify. “Make the process as easy as possible for yourself,” Hirsch says. Buy makeup removal wipes, which remove dirt and makeup in one step. And you can even leave them by your bedside for those really late nights.
- Change your makeup. Waterproof makeup is great because it stays put, but it can be a pain at night because, well, it stays put. Waterproof makeup requires special remover in addition to your regular facial wash. On the other hand, non-waterproof makeup often rinses away quickly with a plain old cleanser or soap.
Bad habit # 7: Not Brushing and Flossing Before Bed
Why you should kick it: “Not brushing or flossing before bed leaves you susceptible to cavities, bad breath, tooth decay, gum disease and bone loss,” says Lana Rozenberg, D.D.S., a cosmetic dentist in New York City and founder of the Rozenberg Dental Day Spa.
“Plus, during the day we swallow approximately 2,000 times a day, which flushes out some of the bacteria,” she says. “But at night we only swallow about 200 times, which leaves bad bacteria lingering in your mouth, causing more damage.”
How to fix it:- Brush up your memory. Put a reminder note on your bathroom mirror, place your tooth brush and floss in full view and set an alarm on your watch or phone to remind you when to brush.
- Make brushing and flossing fun again. If gadgets motivate you, look for one of the high-tech toothbrushes with rotating bristles that do all the work and have alarms to let you know when the recommended two-minute brush time is up. And experiment to find a floss you love – the options are endless from the waxed to satiny finish – in a flavor you find appealing.
Bad habit # 8: Smoking
Why you should kick it: This is the mother of bad habits. Smoking is the cause of at least 30 % of all cancer deaths, according to the American Cancer Society. It also boosts your risk of heart disease two to four times, and if you’re puffing away and taking birth control pills, this risk goes up by almost 21%.
How to kick it:- Call for help. Research shows that getting telephone counseling doubles your chances of success. Most states have telephone-based programs, and they’re free. One example is the American Cancer Society’s Quitline (Find one in your area at www.cancer.org).
- Don’t go it alone. Join a support group where you’ll meet others working toward the same goal. Find one at your local community center, through your employer or look for a near-by chapter of Nicotine Anonymous (www.nicotine-anonymous.org).
Have you conquered a personal challenge? LifeScript wants to hear your success stories, whether it’s diet, fitness, addiction, relationships, debt, career or personal health. We may feature your story to inspire readers just like you.
Email us your story at success-stories@lifescript.com.
Do You Drink Too Much?Some wine you drink at a restaurant is no big deal, but what about the two glasses you have with every dinner? Do you drink to much? Find out with this quiz.
Is having one too many drinks, chain-smoking cigarettes or skimping on sleep par for the course for you? If so, your health – and sometimes your life – may depend on making some changes pronto. Kick your bad habits to the curb this year with tips we’ve culled from top experts.
Stick to it for 21 consecutive days – the amount of time psychologists have found it takes for action to become routine – and before you know it, your bad habit will be so 2008.
Bad habit # 1: Drinking Too Much
Why you should kick it: “More than one drink a day is associated with high blood pressure and triglycerides and an increased risk of heart disease,” says Nieca Goldberg, M.D., chief of women’s cardiac care at Lenox Hill Hospital in New York City and author of Dr. Nieca Goldberg’s Complete Guide to Women’s Health (Ballantine, 2008). “Heavy alcohol intake is associated with a higher risk of breast cancer and osteoporosis.”
Too many drinks can also send your mood downhill since alcohol is a central nervous system depressant, adds Catherine Birndorf, M.D., founding director of the Payne Whitney Women’s Program at New York-Presbyterian/Weill Cornell Medical Center.
How to kick it: - Set a limit. Restrict yourself to no more than one drink per day: a 5-ounce glass of wine, 12 ounces of beer or 1 1/2 ounces of 80-proof alcohol.
- Keep your hands busy. At parties, carry a clutch purse, so you have only one free hand (which you need to carry a plate). After you’ve had your one drink, sip a fun, but non-alcoholic beverage, such as seltzer with orange or cranberry juice.
Bad habit # 2: Not Getting Enough Sleep
Why you should kick it: When life gets busy, cutting back on sleep is an easy way to squeeze more into a day. But skimping on snooze time actually makes life harder. Studies show that sleep deprivation reduces brain performance, memory, coordination, multi-tasking abilities and reflexes and increases your feelings of sadness, stress or anger.
You’ll also “get colds and flus, and long-term health problems, such as diabetes, obesity and cardiovascular disease,” says Jodi Mindell, Ph.D., director of the Sleep Center at the Children’s Hospital in Philadelphia and author of Sleep Deprived No More (Marlowe & Company). Plus, one study found that women who slept less than five hours a night were 32% more likely to gain weight.
How to kick it:- Lower the lights. “Our body’s sleep-wake cycle is regulated by light and dark,” Mindell says. Dimming the lights about an hour before bed causes the body to produce melatonin – a hormone that makes you sleepy.
Also, turn off the TV and computer because the light they emit can leave you wide-eyed. “Not to mention that checking emails, surfing the Internet or watching TV prevents you from going to bed early and getting the rest you need,” she adds.
- Give yourself a bedtime. And stick to it every night, even on weekends! This sets your biological clock, so you’ll get tired at a certain time each night and fall asleep easily.
Bad habit # 3: Nail Biting
Why you should kick it: The gnawed nails look is horrible, but the problem goes beyond the cosmetic. First, putting your hands in your mouth is the fast track to getting sick because you touch surfaces where cold or flu germs may live. “Second, tearing up the cuticle, which is there to protect the nail, or causing cuts in the surrounding skin can let in bacteria that can cause local infections,” explains Ranella Hirsch, M.D., president of the American of the American Society of Cosmetic Dermatology and Aesthetic Surgery.
How to kick it:- Try anti-biting polish. These clear polishes (available at drug and beauty supply stores) have a bitter, chemical-like taste that may make it less appealing to chew on your nails. To keep your mouth busy, stock up on popsicles, lollipops, hard candies and sugar-free gum.
- Invest in your digits. Treat yourself to weekly salon manicures. Not only will your nails look beautiful, but spending money on them may give you more willpower to quit. Plus, a pro will keep your fingers in good shape, so you’ll have fewer hangnails or ragged cuticles.
Bad habit # 4: Eating Poorly
Why you should kick it: It goes beyond fitting into your skinny jeans.
“Eating poorly can result in low energy and nutrient deficiencies that can negatively affect your skin, hair, and nails and put you at risk for an array of diseases including heart disease and cancer,” explains nutritionist Lisa Drayer, R.D., author of The Beauty Diet (McGraw-Hill, 2008).
How to kick it:- Eat a healthy A.M. meal. Breakfast is the perfect meal to get your fill of important vitamins and minerals, such as calcium, fiber, vitamin C and an endless list of disease-fighting antioxidants. Plus, if you’re trying to slim down, it means you won’t pig out at lunch because you’re ravenous. Try whole-grain cereal with berries and non-fat milk, oatmeal and fruit or whole-grain toast with an egg.
- Jot it down. Simply write down whatever you put in your mouth and how you feel when you do it.
“This type of food/mood journal can help you identify problem areas,” Drayer says. “For example, if you see that you’re grabbing M&M’s every time you’re stressed, you need to find healthier ways to manage these emotions.”
Bad habit # 5: Not Exercising
Why you should kick it: The obvious reason to break a sweat is to keep the pounds from piling on.
“But there are other important benefits of regular exercise, such as improved flexibility, balance, coordination and muscle mass and a reduced risk of diseases like heart disease and cancer,” says personal trainer Tracey Mallett, author of Sexy in 6: Sculpt Your Body with the 6-Minute Quick Blast Workout (Da Capo, 2008) and the upcoming Super Fit Mama (Da Capo, 2009). “Exercise is also one of the best ways to manage stress and boost your mood because it causes the brain to produce feel-good brain chemicals called endorphins.”
How to fix it:- Put one foot in front of the other. Getting a workout is as easy as slipping on your sneakers and heading outside for a stroll – no fancy gym membership needed. Better yet, enlist a friend to walk with you before work, during lunch or after dinner. “This will keep you accountable and motivate you to stick with it,” Mallett says.
- Create a home gym. Buy a good total body DVD (or rent one from the library or video store) and some dumbbells. “This way there's no excuse not to exercise – even if the weather is bad,” Mallett says.
Bad habit # 6: Wearing Makeup to Bed
Why you should kick it: It’s not good for your complexion. “Nighttime is when skin heals and restores itself and giving your skin a chance to breathe really helps this along,” Hirsch says.
Also, leaving makeup on overnight – along with any dirt accumulated during the day – can cause breakouts, she says. Besides, active ingredients in wrinkle creams and acne products penetrate better when skin is clean.
How to fix it:- Simplify. “Make the process as easy as possible for yourself,” Hirsch says. Buy makeup removal wipes, which remove dirt and makeup in one step. And you can even leave them by your bedside for those really late nights.
- Change your makeup. Waterproof makeup is great because it stays put, but it can be a pain at night because, well, it stays put. Waterproof makeup requires special remover in addition to your regular facial wash. On the other hand, non-waterproof makeup often rinses away quickly with a plain old cleanser or soap.
Bad habit # 7: Not Brushing and Flossing Before Bed
Why you should kick it: “Not brushing or flossing before bed leaves you susceptible to cavities, bad breath, tooth decay, gum disease and bone loss,” says Lana Rozenberg, D.D.S., a cosmetic dentist in New York City and founder of the Rozenberg Dental Day Spa.
“Plus, during the day we swallow approximately 2,000 times a day, which flushes out some of the bacteria,” she says. “But at night we only swallow about 200 times, which leaves bad bacteria lingering in your mouth, causing more damage.”
How to fix it:- Brush up your memory. Put a reminder note on your bathroom mirror, place your tooth brush and floss in full view and set an alarm on your watch or phone to remind you when to brush.
- Make brushing and flossing fun again. If gadgets motivate you, look for one of the high-tech toothbrushes with rotating bristles that do all the work and have alarms to let you know when the recommended two-minute brush time is up. And experiment to find a floss you love – the options are endless from the waxed to satiny finish – in a flavor you find appealing.
Bad habit # 8: Smoking
Why you should kick it: This is the mother of bad habits. Smoking is the cause of at least 30 % of all cancer deaths, according to the American Cancer Society. It also boosts your risk of heart disease two to four times, and if you’re puffing away and taking birth control pills, this risk goes up by almost 21%.
How to kick it:- Call for help. Research shows that getting telephone counseling doubles your chances of success. Most states have telephone-based programs, and they’re free. One example is the American Cancer Society’s Quitline (Find one in your area at www.cancer.org).
- Don’t go it alone. Join a support group where you’ll meet others working toward the same goal. Find one at your local community center, through your employer or look for a near-by chapter of Nicotine Anonymous (www.nicotine-anonymous.org).
Have you conquered a personal challenge? LifeScript wants to hear your success stories, whether it’s diet, fitness, addiction, relationships, debt, career or personal health. We may feature your story to inspire readers just like you.
Email us your story at success-stories@lifescript.com.
Do You Drink Too Much?Some wine you drink at a restaurant is no big deal, but what about the two glasses you have with every dinner? Do you drink to much? Find out with this quiz.
Listen to Jillian Michaels
JILLIAN'S TIP OF THE DAY
Let Go To change the present, you have to let go of your past. Forget about the times when you binged because you were upset, hurt, angry, or depressed. The past does not define you; the present does. Having a crystal clear vision of the future affects your behavior now. Let your daily actions be governed by your game plan for a new you. Keep that game plan in the forefront of your mind by writing about it and letting it become real. There's no deadline. Just commit to the process and take it day by day.
Let Go To change the present, you have to let go of your past. Forget about the times when you binged because you were upset, hurt, angry, or depressed. The past does not define you; the present does. Having a crystal clear vision of the future affects your behavior now. Let your daily actions be governed by your game plan for a new you. Keep that game plan in the forefront of your mind by writing about it and letting it become real. There's no deadline. Just commit to the process and take it day by day.
Saturday, January 17, 2009
Exercise for Anxiety
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If you exercise regularly, you know that a good workout can help you feel less stressed and better able to cope with problems. But can exercise help relieve anxiety disorders? Some research shows that physical activity can modestly decrease anxiety symptoms. Exercise also boosts self-esteem slightly and improves social interaction skills, both of which can help reduce anxiety. Just how exercise helps isn’t known, but researchers believe a combination of factors probably come into play. Exercise increases endorphins, natural chemicals that act like painkillers. And when done with a friend or in a class, it can promote social interaction. While it’s fair to say that exercise is beneficial for both mind and body, studies reporting that it reduces anxiety should be viewed with caution. For one thing, few of these studies used subjects diagnosed with anxiety disorders. Instead, they relied on participants’ self-reports of anxiety symptoms. It’s unclear whether the reported benefits would hold true for people with anxiety disorders. Furthermore, the studies didn’t differentiate among types of exercise, intensity, or duration, so it’s impossible to recommend a specific regimen. Despite the unknowns, the authors of a recent review article in The Physician and Sportsmedicine recommended that clinicians strongly encourage people with anxiety to exercise regularly in addition to adhering to proven treatment programs. Besides boosting your mood, regular exercise offers a host of other benefits, such as lowering blood pressure, protecting against heart disease and cancer, and helping prevent diabetes.
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Print Email
If you exercise regularly, you know that a good workout can help you feel less stressed and better able to cope with problems. But can exercise help relieve anxiety disorders? Some research shows that physical activity can modestly decrease anxiety symptoms. Exercise also boosts self-esteem slightly and improves social interaction skills, both of which can help reduce anxiety. Just how exercise helps isn’t known, but researchers believe a combination of factors probably come into play. Exercise increases endorphins, natural chemicals that act like painkillers. And when done with a friend or in a class, it can promote social interaction. While it’s fair to say that exercise is beneficial for both mind and body, studies reporting that it reduces anxiety should be viewed with caution. For one thing, few of these studies used subjects diagnosed with anxiety disorders. Instead, they relied on participants’ self-reports of anxiety symptoms. It’s unclear whether the reported benefits would hold true for people with anxiety disorders. Furthermore, the studies didn’t differentiate among types of exercise, intensity, or duration, so it’s impossible to recommend a specific regimen. Despite the unknowns, the authors of a recent review article in The Physician and Sportsmedicine recommended that clinicians strongly encourage people with anxiety to exercise regularly in addition to adhering to proven treatment programs. Besides boosting your mood, regular exercise offers a host of other benefits, such as lowering blood pressure, protecting against heart disease and cancer, and helping prevent diabetes.
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Sunday, January 11, 2009
12 Tips to Losing Weight
By now you’ve been on a diet for at least a week. Is your willpower fading already? Are the cravings kicking in? I have 12 tips to help you stay on track. Plus, are you savvy about food portions? Take our quiz to find out…
Any way you slice it, dieting is a challenge. But little tricks can help you stick to your goal to shed pounds – and keep them off. Here are my top 12 tips to keep you motivated:
1. CheatGive your diet a rest for a day. It’ll help you lose weight faster. Really.
Cheating helps weight loss by manipulating leptin, the powerful “anti-starvation” hormone. It fluctuates with calorie intake. Low levels of leptin tell the brain that you’re not eating enough (causing the body to preserve fat as a starvation protection mechanism). Normal to high leptin levels signal the body to use fat as an energy source.
Leptin levels plummet when a person diets (by about 50% after only one week). But it takes only a day of splurging to bring levels back to baseline.
So each week, take a one-day vacation from your diet to enjoy your favorite foods.
2. Scale BackIf you like to torture yourself, weigh yourself every day. If not, step on the scale only once a week – at most.
Body weight fluctuates throughout the day because of shifts in food weight, body-water balance, hormonal changes, etc. If you step on the scale daily (or several times a day), you’re just setting yourself up for disappointment. You could be doing everything right, but a simple shift in water balance could have you weighing a pound more the next day.
In reality, weekly measurements are much more reliable, as long as you’re consistent in your measuring method. This means always using the same scale and always weighing yourself at the same time of day.
3. Pig Out on Low-Cal FoodsLose weight and feel full? Yeah, right, you’re thinking. Well, the secret lies in choosing high-volume, low-calorie foods.
Take pasta, for example: Spaghetti and other pastas pack a considerable caloric punch (220 calories per cup, and that doesn’t even include the sauce). But a cup of green beans totals only 27 calories, half of which are fiber. Do the math: You’d have to consume more than 8 cups of green beans to equal the calorie content of a single cup of pasta.
Research has shown that total volume, not calories, determines how full someone feels after a meal. By eating foods with a high-volume-to-low-calorie ratio – such as fruits, vegetables, salads and lean proteins – you can consume fewer calories while upping your overall satisfaction with meals. Conversely, foods like pastas, pizza, fast food, bagels, breads and potatoes all cram tons of calories into a small space.
So cut back on high-calorie dishes and pick lower-calorie, higher-volume foods.
4. Get PortableIn our busy lives, eating three meals a day – and healthy snacks in between – is hard. Here's one way to make it easier: Choose portable items, especially for those between-meal snacks. Here are some examples of ready-to-eat healthy snacks:
Fruit: Full of phytochemicals, fiber, vitamins, low-glycemic carbohydrates and many other nutrients, fruit is one of the best possible things you can reach for.
Beef jerky: High protein, extremely portable and delicious!
Nuts: Just be careful not to overdo it. Take only a small handful, then close the lid.
Meal replacement shakes: Simply add water and mix, and you’ll have a meal to go. For even less prep, pick up ready-to-drink versions.
5. Never Eat Carbs AloneWhen was the last time you ate a plate of pasta for dinner or a bowl of cereal for breakfast? Last night? This morning?
Don’t beat yourself up. Carb-heavy meals are common and contribute to our nation’s obesity epidemic.
Why are carbs a problem? When starchy foods (think breads and pasta) are consumed by themselves, lots of sugar is rapidly released into your blood. The dramatic rise in blood sugar results in an equally massive surge of the storage hormone insulin, and fat burning comes to a screeching halt.
Fortunately, you can easily circumvent this by substituting protein for some of the meal’s carb content. Combining nutrients slows carbohydrate digestion, yielding a more stable, steady release of sugar into the blood.
6. Grab a Late-Night SnackYou may not believe this, but a pre-bedtime snack can be good for you – if it’s done right.
However, you can’t reach for that piece of leftover cake, cookies or chips. Instead, pick up a slow-digesting source of protein, such as chicken, fish or turkey. These low-carb, high-protein choices won’t give you an insulin boost (the major reason after-dinner snacks are discouraged) and will fuel muscle tissue as you sleep.
For example, if you finished dinner at 7 p.m. and then ate nothing until the next morning at 7 a.m., you just went a full 12 hours without feeding your muscles. That’s a sure recipe for muscle loss, especially when you’re dieting.
A protein snack may help you sleep better, too, because many proteins – like turkey – are rich in tryptophan, an amino acid that relaxes mind and body.
7. Fill Up On Half the PortionIt’s possible to cut your daily calorie intake, fill your belly and improve overall health all at once. The key is to fill half your plate with veggies.
Veggies are low in calories and high in fiber, so you’ll automatically decrease the caloric value of your meal and satisfy hunger. You’ll also add loads of vitamins, minerals and health-boosting antioxidants and phytochemicals to your daily diet.
So what to pile on the other half of the plate? A portion of lean protein and another of slow-digesting carbohydrates, such as fruit, beans or whole-grain rice. Remember: 1/4 lean protein + 1/4 slow-digesting carbohydrates + 1/2 veggies = healthy weight loss.
8. Beat Belly FatWhy is it that most people tend to store fat in their love handles and tummy anyway?
Blame it on the stress hormone cortisol. People with high cortisol levels have higher amounts of belly fat. Those with lower cortisol levels tend to be leaner.
The No. 1 way to cut cortisol is with a solid exercise and stress-management program. The easy way is taking nutritional supplements.
One compound called phosphatidylserine, also known as PS, has been shown to reduce high cortisol levels by up to 30%.
Take 800 mg of this supplement (available in pill form) split over two doses − 400 mg in the morning and 400 mg in the evening.
9. Empty CaloriesHave you ever counted the calories you drink in the form of juice, soda or other sweetened beverages? If you do, you’ll be surprised.
In a typical day, a person might drink a 12-ounce glass of orange juice, a couple of cups of coffee sweetened with sugar, a glass of sweetened iced tea and a soda. That adds up to a whopping 500 calories! And they don’t fill your belly, curb cravings or increase dietary satisfaction.
Regularly drinking sugar-rich beverages can easily tack on an extra 3,500 calories each week. That’s equivalent to one pound of fat!
The simple solution: If it has calories, don’t drink it. That includes fruit juice. If you want the vitamin C in a glass of orange juice, eat an orange – the actual fruit contains even more nutrients, more fiber and much less sugar. Go with calorie-free beverages such as plain water, flavored waters, “diet” teas, or other diet-friendly flavored drinks such as Crystal Light.
10. Count Fiber, Not CaloriesTired of counting calories? There’s an alternative: Watch your daily fiber intake instead. It works almost as well as calorie counting and is easier to manage. Why?
As you try to eat more fiber – shoot for 35 grams a day – you’ll automatically choose healthier foods and consume fewer calories. Foods high in fiber (such as fruits, vegetables and whole grains) are typically lower in calories as well.
Increasing dietary fiber will slow digestion and keep blood sugar and insulin spikes at bay throughout the day.
11. Substitute TeachingJust because you’re dieting doesn’t mean you have to give up on eating out. You can order almost anything on a menu when you learn substitution.
In the mood for a cheeseburger? You can get the flavor of a cheese-smothered, flame-broiled beef patty without all the calories. First, lose the processed bun and ask for a fork and knife. Second, substitute those greasy fries for a healthier side. Try fresh fruit, mixed vegetables or a side salad.
It may not be the same as a Whopper, but it will satisfy your craving.
12. Liquid snackingHave an intense between-meal or late-night craving? Guzzle down a large glass of water. It’ll make you feel full and control the craving.
If you’re not a fan of plain water, try one of the many flavored water or sparkling water products available. But make sure your beverage of choice is both calorie and sugar-free.
Some products labeled as “water,” such as Vitamin Water, are anything but. They pack loads of calories and sugar into each bottle.
Any way you slice it, dieting is a challenge. But little tricks can help you stick to your goal to shed pounds – and keep them off. Here are my top 12 tips to keep you motivated:
1. CheatGive your diet a rest for a day. It’ll help you lose weight faster. Really.
Cheating helps weight loss by manipulating leptin, the powerful “anti-starvation” hormone. It fluctuates with calorie intake. Low levels of leptin tell the brain that you’re not eating enough (causing the body to preserve fat as a starvation protection mechanism). Normal to high leptin levels signal the body to use fat as an energy source.
Leptin levels plummet when a person diets (by about 50% after only one week). But it takes only a day of splurging to bring levels back to baseline.
So each week, take a one-day vacation from your diet to enjoy your favorite foods.
2. Scale BackIf you like to torture yourself, weigh yourself every day. If not, step on the scale only once a week – at most.
Body weight fluctuates throughout the day because of shifts in food weight, body-water balance, hormonal changes, etc. If you step on the scale daily (or several times a day), you’re just setting yourself up for disappointment. You could be doing everything right, but a simple shift in water balance could have you weighing a pound more the next day.
In reality, weekly measurements are much more reliable, as long as you’re consistent in your measuring method. This means always using the same scale and always weighing yourself at the same time of day.
3. Pig Out on Low-Cal FoodsLose weight and feel full? Yeah, right, you’re thinking. Well, the secret lies in choosing high-volume, low-calorie foods.
Take pasta, for example: Spaghetti and other pastas pack a considerable caloric punch (220 calories per cup, and that doesn’t even include the sauce). But a cup of green beans totals only 27 calories, half of which are fiber. Do the math: You’d have to consume more than 8 cups of green beans to equal the calorie content of a single cup of pasta.
Research has shown that total volume, not calories, determines how full someone feels after a meal. By eating foods with a high-volume-to-low-calorie ratio – such as fruits, vegetables, salads and lean proteins – you can consume fewer calories while upping your overall satisfaction with meals. Conversely, foods like pastas, pizza, fast food, bagels, breads and potatoes all cram tons of calories into a small space.
So cut back on high-calorie dishes and pick lower-calorie, higher-volume foods.
4. Get PortableIn our busy lives, eating three meals a day – and healthy snacks in between – is hard. Here's one way to make it easier: Choose portable items, especially for those between-meal snacks. Here are some examples of ready-to-eat healthy snacks:
Fruit: Full of phytochemicals, fiber, vitamins, low-glycemic carbohydrates and many other nutrients, fruit is one of the best possible things you can reach for.
Beef jerky: High protein, extremely portable and delicious!
Nuts: Just be careful not to overdo it. Take only a small handful, then close the lid.
Meal replacement shakes: Simply add water and mix, and you’ll have a meal to go. For even less prep, pick up ready-to-drink versions.
5. Never Eat Carbs AloneWhen was the last time you ate a plate of pasta for dinner or a bowl of cereal for breakfast? Last night? This morning?
Don’t beat yourself up. Carb-heavy meals are common and contribute to our nation’s obesity epidemic.
Why are carbs a problem? When starchy foods (think breads and pasta) are consumed by themselves, lots of sugar is rapidly released into your blood. The dramatic rise in blood sugar results in an equally massive surge of the storage hormone insulin, and fat burning comes to a screeching halt.
Fortunately, you can easily circumvent this by substituting protein for some of the meal’s carb content. Combining nutrients slows carbohydrate digestion, yielding a more stable, steady release of sugar into the blood.
6. Grab a Late-Night SnackYou may not believe this, but a pre-bedtime snack can be good for you – if it’s done right.
However, you can’t reach for that piece of leftover cake, cookies or chips. Instead, pick up a slow-digesting source of protein, such as chicken, fish or turkey. These low-carb, high-protein choices won’t give you an insulin boost (the major reason after-dinner snacks are discouraged) and will fuel muscle tissue as you sleep.
For example, if you finished dinner at 7 p.m. and then ate nothing until the next morning at 7 a.m., you just went a full 12 hours without feeding your muscles. That’s a sure recipe for muscle loss, especially when you’re dieting.
A protein snack may help you sleep better, too, because many proteins – like turkey – are rich in tryptophan, an amino acid that relaxes mind and body.
7. Fill Up On Half the PortionIt’s possible to cut your daily calorie intake, fill your belly and improve overall health all at once. The key is to fill half your plate with veggies.
Veggies are low in calories and high in fiber, so you’ll automatically decrease the caloric value of your meal and satisfy hunger. You’ll also add loads of vitamins, minerals and health-boosting antioxidants and phytochemicals to your daily diet.
So what to pile on the other half of the plate? A portion of lean protein and another of slow-digesting carbohydrates, such as fruit, beans or whole-grain rice. Remember: 1/4 lean protein + 1/4 slow-digesting carbohydrates + 1/2 veggies = healthy weight loss.
8. Beat Belly FatWhy is it that most people tend to store fat in their love handles and tummy anyway?
Blame it on the stress hormone cortisol. People with high cortisol levels have higher amounts of belly fat. Those with lower cortisol levels tend to be leaner.
The No. 1 way to cut cortisol is with a solid exercise and stress-management program. The easy way is taking nutritional supplements.
One compound called phosphatidylserine, also known as PS, has been shown to reduce high cortisol levels by up to 30%.
Take 800 mg of this supplement (available in pill form) split over two doses − 400 mg in the morning and 400 mg in the evening.
9. Empty CaloriesHave you ever counted the calories you drink in the form of juice, soda or other sweetened beverages? If you do, you’ll be surprised.
In a typical day, a person might drink a 12-ounce glass of orange juice, a couple of cups of coffee sweetened with sugar, a glass of sweetened iced tea and a soda. That adds up to a whopping 500 calories! And they don’t fill your belly, curb cravings or increase dietary satisfaction.
Regularly drinking sugar-rich beverages can easily tack on an extra 3,500 calories each week. That’s equivalent to one pound of fat!
The simple solution: If it has calories, don’t drink it. That includes fruit juice. If you want the vitamin C in a glass of orange juice, eat an orange – the actual fruit contains even more nutrients, more fiber and much less sugar. Go with calorie-free beverages such as plain water, flavored waters, “diet” teas, or other diet-friendly flavored drinks such as Crystal Light.
10. Count Fiber, Not CaloriesTired of counting calories? There’s an alternative: Watch your daily fiber intake instead. It works almost as well as calorie counting and is easier to manage. Why?
As you try to eat more fiber – shoot for 35 grams a day – you’ll automatically choose healthier foods and consume fewer calories. Foods high in fiber (such as fruits, vegetables and whole grains) are typically lower in calories as well.
Increasing dietary fiber will slow digestion and keep blood sugar and insulin spikes at bay throughout the day.
11. Substitute TeachingJust because you’re dieting doesn’t mean you have to give up on eating out. You can order almost anything on a menu when you learn substitution.
In the mood for a cheeseburger? You can get the flavor of a cheese-smothered, flame-broiled beef patty without all the calories. First, lose the processed bun and ask for a fork and knife. Second, substitute those greasy fries for a healthier side. Try fresh fruit, mixed vegetables or a side salad.
It may not be the same as a Whopper, but it will satisfy your craving.
12. Liquid snackingHave an intense between-meal or late-night craving? Guzzle down a large glass of water. It’ll make you feel full and control the craving.
If you’re not a fan of plain water, try one of the many flavored water or sparkling water products available. But make sure your beverage of choice is both calorie and sugar-free.
Some products labeled as “water,” such as Vitamin Water, are anything but. They pack loads of calories and sugar into each bottle.
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