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Friday, September 30, 2011

Easier Ways To Lose Weight



With all the weighing, measuring, and calorie totaling, dropping a few pounds can seem as mind-bending as high school calculus. But it doesn't have to be. "Of course calories count," says Dawn Jackson Blatner, R.D., a spokesperson for the American Dietetic Association, "but there are plenty of ways to cut them without a math Ph.D." In fact, some simple lifestyle changes are often more effective for weight-loss success than obsessive number crunching. Follow these four strategies and the only figure you'll be thinking about is the smokin' one in the mirror.

Instead of  Counting Calories. . .

Try Joining a Club.  Here's why: Keeping a running total is a little like guessing how many jelly beans are in a Mason jar. According to a 2006 study published in the Annals of Internal Medicine, Americans--even those who are at a healthy weight-­-consistently lowball the number of calories in large fast-food meals by up to 38 percent.

For portion control without the decimal points, sign up for a delivery service like DeliciouslyYours (ediets.com) or Health Management Resources (hmrprogram.com). They deliver meals in just-right sizes to your doorstep each week. And the foods they consist of are usually high in fiber and protein, so you won't feel deprived, says Anne Fletcher, R.D., author of Thin for Life.

Another, er, plus: The smaller portions train you to recognize proper serving sizes, so you'll make smarter choices when the prepackaged food  is out of reach. You can enroll in a meal-delivery service for $12 to $20 a day; there are good options in the freezer aisle too, says Elisa Zied, R.D., author of So What Can I Eat?! Look for frozen meals that have less than 500 calories and have at least four grams of fiber, no more than 15 grams of fat (fewer than three grams saturated and no trans fat), and fewer than 700 milligrams of sodium.

Instead of Eating By Food Ratios . . .  

Try Eye-balling Labels.  Here's why: If diets like the Zone, Atkins, or South Beach didn't work for you, it may not be because you couldn't give up bagels. It could be because you're too damn busy to bother updating percentages and ratios at every meal. If you don't have Rain Man keeping tabs on your meals, try this instead: Take 15 seconds to scan food labels for key ingredients. According to a 2007 report by the USDA Economic Research Service, we spend an average of 30 percent of our annual grocery bill on foods such as muffins, cakes, cupcakes, cookies, crackers, ice cream, candy, soda, and doughnuts--foods whose ingredients lists have sugar at or near the top. It's a pretty big duh that sweeteners jack up calories, but they also take your blood sugar on a roller-coaster ride that lands you right back at the fridge. We call it the theory of "calories in, calories in."

End the snacking madness by making natural, whole foods the bulk of your diet. That includes fruits, veggies, and lean meats such as chicken, turkey, flank steak, pork chops, and fish, plus these foods that burn fat. And when stocking up on packaged foods, choose ones "that list whole foods, such as whole-wheat flour, oats, peanuts, and real fruit, in the first line of ingredients," Zied says. That's your clue that a food is lower in calories and higher in fiber and protein than one with a lot of high-fructose corn syrup, sugar, molasses, or even honey.

Instead of 30 minutes on the Treadmill . . .

Try Pumping Up to Scale Down.  Here's why: According to a recent review by a Duke University medical research­er, treadmill displays inflate the number of calories you burn by 10 to 15 percent. The study also found that 20 percent of us reward ourselves after exercise by eating as many calories as we worked off--and that we're less inclined to get physical after a strenuous workout for two to six hours. That's when we'll veg out on the couch instead of do housework.

A more efficient way to counteract dessert is to pump iron.  Though cardio torches more calories minute-for-minute than lifting, weight training keeps your internal furnace going long after you put down the dumbbells. A study in the journal Medicine & Science in Sports & Exercise found that after six months of lifting weights three days a week, subjects increased their resting metabolic rate (that's the number of calories you burn just sitting on your butt) by 7 percent. To squeeze the most out of every curl and squat, speed it up: Another study in the same ­journal found that lifting quickly (for example, during a squat, lowering for two seconds, then coming up as fast as you can) fries calories 11 percent faster than lifting slowly. Researchers think the explosive movements create more calorie-melting muscle contractions.


Instead of Measuring Each Bite . . .

Try Enjoying Each Bite.  Here's why:   Being a slave to your kitchen scale won't make the one in your bathroom budge faster. A 2007 study in the American Journal of Clinical Nutrition confirmed that it is possible to eat more and slim down.  The study compared weight loss in two groups of obese women. All of them were told to eat a reduced-fat diet, but one group was also instructed to consume a lot of water-rich foods, like soups, fruits, and vegetables. That group ate 25 percent more food by volume but lost more weight (an average of 17.5 pounds versus 14). How? They were eating fewer calories, but were still satisfied, thanks to the foods' high water content. "Physical activity was the same in both groups, so if the people in one group lost more, they had to have eaten fewer calories," says lead study author Barbara Rolls, Ph.D.

Instead of measuring your meals, try a more measured approach to eating. It takes your brain 12 to 15 minutes to receive the signal that your stomach is at max capacity, so wait for it. If you pause between bites, chances are you'll get that signal before you've scarfed down seconds. Don't have that kind of self-control? Choose foods that are impossible to bolt down: produce you have to peel, nuts in the shell, and spicy foods.

Tell Us: What are your go-to tricks for slimming down?


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7 Surprising Health Benefits of Honey

September is almost over, but guess what? It's National Honey Month! Which means you still have a day and a half to indulge in the sweet stuff without the guilt.

And here's even more incentive to join the national celebration: Not only does honey make your tea taste better, it's also a natural way to sweeten and enhance the flavor of foods (Michelle Obama keeps a honey beehive in the White House garden!). It also helps take the edge off a Sunday morning hangover, or so we hear, and may even combat cancer.

To comb even more super-sweet facts about honey, we spoke to Willow Jarosh and Stephanie Clarke, contributing editors at SELF and co-founders of C&J Nutrition.

Related: 20 Superfoods for Weight Loss

1. It may help beat hangovers
Fructose speeds up the oxidation of alcohol in the liver. Honey is roughly equal parts glucose and fructose, so it has the potential to cause this reaction. However, studies that looked at honey's ability to increase alcohol metabolism are using about 2 ounces of honey (8 tablespoons) per 25 grams of alcohol, which would be about 480 calories worth of honey. We wouldn't recommend consuming that many calories worth of honey in one day.

2. It contains antioxidants
Some types of honey have been found to contain antioxidants (the darker the honey the more antioxidants it typically contains), which can help fight cell damage that may increase the risk for diseases like cancer, heart disease, etc. However, in order to really pack an antioxidant punch, you'd have to consume more than a teaspoon or two of honey; the American Heart Association recommends that most women consume no more than 25 grams or (6 teaspoons) of total added sugar per day (that's about 100 calories worth). While a teaspoon used here and there can provide a small antioxidant bonus, we'd recommend getting antioxidants from more nutritious sources, like fruits and veggies.

3. It may help fight cancer
Preliminary studies on mice show that some types of honey may inhibit cancer cell growth. So far, studies have only been done in mice, so that can't be translated with certainty to humans.

See Also: How Jennifer Hudson Lost 80 Pounds

4. It may help heal your cuts and burns
Some research shows that the topical application of honey on minor to moderate wounds may speed up healing.

5. It may ease coughs
Small studies found that children's coughs decreased with given honey.

6. It's sweeter than sugar
Per teaspoon, honey contains 20 calories, 5 grams of sugar and no fat. Granulated sugar has 15 calories, 4 grams of sugar and no fat per teaspoon. Honey is slightly sweeter, so you can use a bit less -- so the calories probably are about equivalent to granulated sugar when you account for using less honey.

7. It may help with weight control
We almost always recommend that people buy the plain version of foods and sweeten them themselves using a natural sweetener, so they're able to control the amount of added sugar. But be sure to consume no more than 6 teaspoons (2 tablespoons) of honey per day, and that's if it's the ONLY added sugar you're eating. If you're getting sugar from other sources, make sure your total sugar intake does not top 6 teaspoons.



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Vitamins: The Good, the Bad, and the Useless

Vitamins and minerals are essential to health, but that doesn't mean that megadoses will keep you out of the hospital or make you live longer. Some may be harmful. In most cases, it's preferable to get these nutrients from a balanced diet. Here's the lowdown on eight common supplements — most of which you probably don't need.

High doses of certain vitamins and minerals may be appropriate for certain people, though. Talk to your doctor about supplements if you are a woman of childbearing age, are a vegetarian or vegan, have limited exposure to the sun, are an athlete in training, or suspect for any reason you may be malnourished.

1. Beta-Carotene
Best food sources
Carrots, spinach, kale, cantaloupe

Why you may be taking it
As an antioxidant, especially to prevent cancer.

What you should know
Beta-carotene supplements increase the risk of lung cancer in smokers. There is no evidence that they prevent any other form of cancer.

Do you need it?

Don't take it *Recommended dietary allowances for healthy adults are listed; they may be lower or higher for children, women who are pregnant or nursing, the elderly, and other groups.

PLUS: 11 Red Flag Words on Packaged Foods

2. Folic Acid
Best food sources
Fortified bread and breakfast cereal, legumes, asparagus

Why you may be taking it
To prevent birth defects.

What you should know
Supplements reduce the risk of neural tube defects in newborns. However, some doctors say supplementation of food with folic acid could be fueling rising rates of colon cancer.

Do you need it?
Only women who are pregnant or may become pregnant are advised to take it.

PLUS: How Fat Makes You Smarter

3. Selenium
Best food sources
Brazil nuts, tuna, beef

Why you may be taking it
To prevent cancer, especially prostate cancer.

What you should know
One 2007 study found a 50% increased risk of type 2 diabetes in people who took 200 micrograms a day. A major study will determine whether selenium supplements prevent prostate cancer, but it won't be completed until 2013.

Do you need it?
Don't take it.

4. Vitamin B6
Best food sources
Baked potatoes, bananas, chickpeas

Why you may be taking it
To prevent mental decline and lower homocysteine levels.

What you should know
Two studies failed to show cognitive benefits. B6 does reduce homocysteine, but it's not clear whether this prevents heart attacks.

Do you need it?
Take it only if your doctor recommends it.

PLUS: 13 Things You Should Know About Farmers' Markets

5. Vitamin B12
Best food sources
Fish and shellfish, lean beef, fortified breakfast cereal

Why you may be taking it
To prevent age-related mental decline and boost energy.

What you should know
Vitamin B12 deficiency, which can cause anemia and dementia, is a problem for some seniors, so supplements can help. However, high doses of B12 have not been proven to prevent cognitive loss, nor do they boost energy.

Do you need it?
Take it only if your doctor recommends it.

6. Vitamin C
Best food sources
Citrus fruits, melons, tomatoes

Why you may be taking it
To prevent the common cold. Also as an antioxidant to help fight cancer or heart disease.

What you should know
A review of 30 clinical trials found no evidence that vitamin C prevents colds. Exceptions: It may reduce the risk in people who live in cold climates or experience extreme physical stress, such as running marathons. Smokers may need extra vitamin C. High doses of vitamin C do not seem to prevent cancer or heart disease.

Do you need it?
Most people don't need C supplements.



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Profound change for Facebook set to 'lock in' users


Facebook on Friday begins rolling out its biggest ever shake-up, in a move observers say will not only profoundly alter how its 800 million users interact with the site, but will keep them coming back for decades to come.

The new "Timeline," revealed last week by chief executive Mark Zuckerberg will also likely shock some users, notorious for backlashes in recent years over even small adjustments to the site, let alone a complete re-think of how their lives are presented to the world.
The changes amount to the "heart of your Facebook experience, completely rethought from the ground up," Zuckerberg told an annual developers conference.

Rick Marini, CEO of the Facebook-focused "career network" BranchOut, which itself boasts millions of users, marveled this week in a conference call with marketers and reporters how the site had managed to build an enduring model.

"If your Timeline becomes an important part of your life -- the diary of your life -- Facebook may have just locked people in for the next 20 years," Marini said Wednesday.
If Facebook is "where all of this happens, all your pictures, all your video, everything you've ever done," he added: "you're never going to leave."

Zuckerberg said his team's main aim was "to design a place that feels like your home," prompting Forrester analyst Sean Corcoran to note that Facebook was "positioning itself as not just your social graph online, but your life online."

Pete Cashmore, founder of influential tech blog Mashable, this week anticipated the expected response from users in an article for CNN.com under the blunt headline, "You'll freak when you see the new Facebook."

The move, Cashmore said, would be likely jarring at first for millions of people who visit the site every day.

But when they see their lives laid out before them in a neat, single page, they will realize Facebook has "unleashed something so remarkable that you didn't even recognize it at first: A meaningful social network," he wrote.

Observers saw a clear challenge to ubiquitous search giant Google, as 27-year-old Zuckerberg explained that the site he launched from his Harvard dormitory room in 2004 sought to be a central hub for the Internet.

The overhauled "Timeline" profile pages, as users will see as it opens up to the world Friday, with access further expanded in coming weeks, shows that the social network behemoth has saved everything that's ever been uploaded.

Mapping people's lives -- through photos, videos, status updates, comments, and even "likes" of specific content -- the new Facebook catalogues it all, literally from the beginning: scrolling to the bottom, every user's Timeline kicks off with an entry for their birth.

"Timeline is the story of your life," the young CEO announced last week with a barely contained sense of glee.

Yet apart from a relatively small number of industry geeks who followed the Zuckerberg announcement last week, the vast majority of 800 million users have little idea of the extent of the changes afoot the next time they log on.

News from - http://news.yahoo.com/profound-change-facebook-set-lock-users-083140695.html

Could model airplanes become a terrorist weapon?



BOSTON (AP) — Model airplanes are suddenly on the public's radar as potential terrorist weapons.

A 26-year-old man from a Boston suburb was arrested Wednesday and accused of plotting to attack the Pentagon and the U.S. Capitol with remote-controlled model planes packed with explosives.

These are not balsa-wood-and-rubber-band toys investigators are talking about. The FBI said Rezwan Ferdaus hoped to use military-jet replicas, 5 to 7 1/2 feet long, guided by GPS devices and capable of speeds over 100 mph.

Federal officials have long been aware of the possibility someone might try to use such planes as weapons, but there are no restrictions on their purchase — Ferdaus is said to have bought his over the Internet.

Counterterrorism experts and model-aircraft hobbyists said it would be nearly impossible to inflict large-scale damage of the sort Ferdaus allegedly envisioned using model planes. The aircraft are too small, can't carry enough explosives and are too tricky to fly, they said.

"The idea of pushing a button and this thing diving into the Pentagon is kind of a joke, actually," said Greg Hahn, technical director of the Academy of Model Aeronautics.

Rick Nelson, a former Navy helicopter pilot who is now a senior fellow at the Center for Strategic and International Studies, said Ferdaus would have had to hit a window or other vulnerable area to maximize damage, and that would have taken precision flying.

"Flying a remote-controlled plane isn't as easy as it actually looks, and then to put an explosive on it and have that explosive detonate at the time and place that you want it add to the difficulty of actually doing it," he said.

Ferdaus, a Muslim American from Ashland, was arrested after federal agents posing as al-Qaida members delivered what he believed was 24 pounds of C-4 explosive, authorities said. He was charged with attempting to damage or destroy a federal building with explosives. A federal affidavit claims he began planning "jihad" against the U.S. in early 2010 after becoming convinced through jihadi websites and videos that America was evil.

Ferdaus had a physics degree from Northeastern University and enjoyed "taking stuff apart" and "learning on my own," according to court papers.

The model planes Ferdaus eyed were the F-4 Phantom and the F-86 Sabre, small-scale versions of military jets, investigators said. The F-4 is the more expensive of the two, at up to $20,000, Hahn said. The F-86, one of which Ferdaus actually obtained, costs $6,000 to $10,000 new.

Ferdaus' plan, as alleged in court papers, was to launch three such planes from a park near the Pentagon and Capitol and use GPS to direct them toward the buildings, where they would detonate on impact and blow the Capitol dome to "smithereens." He planned to pack five pounds of plastic explosives on each plane, according to prosecutors.

James Crippin, an explosives and anti-terrorism expert, said that much C-4 could do serious damage — a half-pound will obliterate a car. But he said getting a stable explosive like C-4 to blow up at the right time would have been hugely difficult.

And there were slim prospects of causing any serious damage to buildings like the Pentagon and Capitol, which are undoubtedly hardened to withstand explosions, according to Crippin, director of the Western Forensic Law Enforcement Training Center.

"Basically, I think he's suffering from delusions of grandeur," he said.

Hahn said the heavier of the two models Ferdaus was allegedly planning to use could carry a maximum of two pounds of plastic explosive before malfunctioning. That's not including the weight of any GPS system, he added.

"It's almost impossible for him to get this done," he said.

Remote-controlled aircraft have been considered by terrorists before. In 2008, Christopher Paul of Worthington, Ohio, a Columbus suburb, pleaded guilty to plotting terrorist attacks in the U.S. and Europe using explosive devices. Prosecutors said he researched remote-controlled boats and a remote-controlled 5-foot-long helicopter.

And after Sept. 11, federal agents asked the Academy of Model Aeronautics' 143,000 members to watch for any fellow enthusiasts who might be buying planes with bad intentions.

Well before the Massachusetts arrest, police in Montgomery County, Md., put out a terrorist warning to hobby shops to be aware of customers "who don't appear to be hobbyists" buying model airplanes with cash and asking how they can be modified to carry a device.

The Federal Aviation Administration is devising new rules for model airplanes and other unmanned aircraft, but the restrictions are aimed primarily at preventing collisions. Under current FAA rules, such planes are generally limited to flying below 400 feet and away from airports and air traffic.

Massachusetts prosecutor Gerry Leone, who handled the prosecution of would-be shoe bomber Richard Reid, said terrorists are always building bombs out of common, legitimate items, and imposing restrictions on buying model aircraft would not make sense simply because of this one case.

But he said law enforcement might want be more vigilant about such purchases.

Similarly, Rep. John Mica, R-Fla., chairman of the House Transportation and Infrastructure Committee, said recent advances in model airplane technology could make them more attractive to terrorists. But he said the answer is better intelligence, not trying to regulate hobbyists and their toys.

"Kids have them, people fly them, groups are organized just to engage in this type of pastime activity," the congressman said. "It would be almost impossible to regulate the little engines and things, propellers."

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