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March / April 2014

When You Need to Lose!

5 SECRETS From Happy People!

Do SuperFoods Really Exist?


Slow Down


The Scoop OnThe

Fasting Diet

Why You Should Do It When You Exercise


How to Lose Fat Fast MITZI DULAN, US News & World Report’s science writer, has some great tips to help you jump start your diet and improve the odds that you’ll look great in your bathing suit this summer:

Eat lean protein at every meal: It will help you stay

satisfied longer and will boost your metabolism. To lose weight, aim to eat about seven grams for every ten pounds of body weight. Sources of lean protein include poultry, fish, lentils and beans, and Greek style yoghurt.

Don’t drink your calories: Ditch those sugary drinks

(including all that zero-fiber fruit juice!) and the alcohol! Instead, drink lots of water – stay hydrated to avoid food cravings and to detox your body. How much water should you drink? Divide your body weight by two – that’s the number of ounces of water you should drink every day. Add some lemon or lime slices to your water bottle for a healthy, no-cal, drink!

Write it down: It sounds so simple because it is! Writing down everything you eat keeps you honest and accountable!

Ditch the after-dinner snack: Stop eating after din-

ner! Your body should be burning fat while you sleep, not that late night chocolate cake! This is a key part of losing weight quickly.

3 healthy meals per day, not 5 or 6 smaller ones: Eating three healthy meals each day, with plenty of lean protein and whole grains, vegetables and fruits, will help you get into the calorie deficit zone that you need to start losing body fat.

Try High Intensity Interval Training (HIIT): Inter-

val training is an excellent way to help you lose fat – getting your heart rate above 75% of its maximum rate has been shown to increase metabolism and, therefore, the number of calories that you’ll burn. HIIT burns nine times more fat per calorie than does low-intensity exercise.

Keep up with your strength training: It will help

shape and define your muscles! Try lifting weights three to four times per week for at least thirty minutes to see results.

CONTRIBUTORS Publisher / Editor in Chief, Joey Dweck Managing Director / Sales, Kevin Many Marketing & Sales Administrator, Samantha Bohmer Marketing / Sales, Richard Viders, Christina Yun, Elizabeth Spence Design & Production, S. Santora, Kelly Brower Director of Distribution, Nancy Robalino Distribution Rep, Steve Kelman, Robby Ruiz Published Bi-Monthly Circulation 25,000 per issue, 1,500+ Distribution Locations Skinny News, LLC, Tenafly, NJ (201) 569-2900 The content of this magazine is for informational purposes only and is not to be perceived as providing medical advice, diagnosis or treatment. The information provided in this newsletter should complement, not replace, the advice and relationship of your health provider. You should seek the professional advice of your doctor prior to beginning a new diet or weight loss program.


Martin Bland has been a certified Master Hatha Yoga teacher and therapist since 1964. He is a disciple of S.K. Majumdar. Martin conducts classes in Bergen County for groups and individuals from beginners to advanced yogis!


Samantha is a health food enthusiast, always researching the latest health recipe. She has a passion for sharing these healthy recipes so everyone can enjoy their favorite dishes without the calories!


Marie Roth is a registered dietitian, natural foods chef, personal trainer and weight loss specialist with a strong focus on holistic approaches to optimal well-being. Learn more about Marie and her practice at or call 201-994-6889


Dr. Deane Penn has been a practicing gastroenterologist and internist for over 35 years. He is board certified in both disciplines. Seeing the explosion in obesity in the US that has led to rampant increases in diabetes, hypertension and cancer, he has taken extra courses in bariatric medicine. With his sympathetic, encouraging and optimistic manner, Dr. Penn believes he can make a difference for many patients with this serious problem.


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Master Ace Ramirez has been training and teaching in varied disciplines of the Martials Arts for the past 30 years. His goal is to provide elite instruction with modern approaches to martial training in a professional manner. His KRU Muay Thai COACH/Instructor Program is much sought after and is one of many programs he is trying to implement through the martial arts community. He is Director of the KRU Training studios in Tenafly, NJ which features Adult Classes for Muay Thai, Submission Wrestling, Self Defense, Fitness and Boxing.



10 Self-Talk: Why You Should Do It When You Exercise

24 Eat Your Meat!

on the

6 Five Secrets From Happy People

11 The Scoop on the Fasting Diet 35 Slow Down Arthritis 39 Do SuperFoods Really Exhist

in every


17 Speaking for Your Defense: Improving Your Child’s Concentra tion Through Martial Arts 21 The Skinny on Nutrition: Warm Up to Cleaner, Greener Eating Practices 28 Eat Yourself Skinny: St. Patrick’s Day Feast! 31 The Doctors Office: The Obesity Epidemic: Facts You Should Know 34 The Yoga Mat: The Warrior Pose

features 4 Stress Foods

7 Top Germ Collectors 8 Exercise Cures Everything 9 Which Bergen Co. Gym is for You? 12 5 Sleep Myths to Stop Believing 13 Snoring is Nothing to Yawn About 15 The Three Habits of Thin People 16 Breast Cancer Culprits 18 Think Again, You Do Have Time to Exercise 19 6 Diet Foods That Aren’t 21 Antioxidants Fight Cancer? Think Again! 22 Eat & Drink Your Way to Sleep 23 7 Trendy Foods

25 Go Ahead & Eat: Nutrition Myths 26 Moms to Be, Eat Your Peanuts! 27 Fish You Should Be Eating 30 Why Am I So Hungry? 32 Weight Problems Take Hold Before Kindergarten 33 The Obesity Label: Is There an Adverse Affect on the Very People It’s There to Help? 35 Slow Down Athritis 36 Five Signs Your Body is Starving for Vitamins


Enough Sitting!

37 FTC Sues Diet-Aid Companies Over False Claims 38 Belviq: The Newest Drug to Combat Obesity 40 10 Natural Solutions to Grease & Oil Stains 41 Most Americans are Dreaming... 42 10 Natural Remedies for Acid Reflux 43 The Surprising Side Effects of Weight Loss 44 Statins Reduce Dementia 45 Be Civilized: Stay Skinny

Stress Foods WE ALL KNOW THAT WORK, kids and parents can stress us out. But what about the foods that we eat – are they contributing to our stress levels rocketing out of control? According to a recent Medical Breakthroughs article by the Ivanhoe Newswire, what we eat can add to our stress. Here are the principal culprits: Sodium: Foods that are loaded with sodium – French fries, chips, processed meats – cause our bodies to retain fluids and this can lead to hypertension. Switch to fresh, lean meats that are grilled – and get out and take a walk to help reduce your blood pressure.

Caffeine: Large amounts of caffeine can lead to anxiety and a loss of concentration. Your productivity will suffer as a consequence.

Fatty Foods: Fatty foods put stress on the heart. Large

amounts of whole fat dairy products can be a problem. Drink skim milk and eat low fat cheeses.

Alcohol: Alcohol has been shown to increase the stress

hormone, cortisol, in your body. Drink in moderation – to reduce your stress and to stay safe.

Being in the business of weight loss, I’m frequently asked “what works?” The easy answer is “everything.” That is, most diets work for most people if they stick with them. Problem is, they don’t. But, unless I’m pressed for time, I typically don’t answer that way. Instead I usually ask, what are you thinking of doing? I encourage any reasonable answer, because it’s a first step. And a trip of a thousand miles starts with the first step. Sometimes I ask people, on a scale of 1 to 10 how badly do you want to lose weight? If someone says, say 7, I ask them why they didn’t say 6? This causes them to think about it, and give reasons they want to lose. That’s half the solution. You need to want to do it. The diets/ supplements/help are out there. Garcinia Cambosia? sure, but do you want to give up the bread and pasta? You need to change the way you think about food. There’s a reason that Weight Watchers, et al, is so successful. Peer pressure and accountability. Soon you will be able to get both by joining or forming a Skinny News team on-line. You’ll be able to get support while giving it to others. Over the years, I have taken about a gazillion vitamins. I, like millions of others, bought into the anti-oxidant, “slow down aging” theory. Recent research however contradicts this wisdom. Inside, you’ll see how anti-oxidants are contra indicated in patients with cancer. Too late to go to press, but the same holds true for exercise performance. Also inside, “The Scoop on the Fasting Diet” (see my comments above.) To “talk” to me, or any of our experts, log on to With the launch of our new Skinny News community website, we become the first and only “interactive” magazine. Enjoy!


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5 SECRETS FROM HAPPY PEOPLE ACCORDING TO JIM BARKER, a business strategy expert writing in a recent column in Business Insider, there really isn’t a deep dark secret strategy for achieving personal happiness. Instead, his research and that of others shows that it’s quite simple – the single biggest factor impacting our happiness is the strength of our social connections. Barker cites two Harvard studies about lifelong happiness. One study, of 1,600 Harvard undergraduates, found that social support was a greater predictor of happiness than was GPA, family income, age,

race or gender. These results mirror those of the Harvard Study, an on-going, seminal project that has been following a group of Harvard men for the last 70 years, which found that “the capacity to love and be loved was the single strength most clearly associated with subjective well-being at age eighty.” Barker offers several not-so-secret secrets about how to stay socially connected to achieve happiness:

1. Do More, Not Less

2. Do Things That You’re Good At

3. Quit A Job You Hate

Newly published research suggests that people who have little or no excess time are happiest and that they seldom feel rushed.

Your signature strengths are the things that you are uniquely talented at – and using them makes you happy!

Do not waste time in a job you hate. Staying for years in a job you hate is a recipe for regret and a serious mistake.

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4. Schedule Time to Do the Things You Love Identify the activities and people with whom you want to spend more time and put it on your calendar! Setting aside the time will make you more likely to do them and to be with the people you love!

5. Give Back to Others Doing nice things for others can bring us joy. But don’t overdo it – it will stress you out. Researchers say that the solution is to set aside one day each week to give back. A good rule of thumb is the 100 hours/year rule – it will help you maintain a healthy life balance.

Top Germ Collectors Avoiding germs can be a challenge, especially when we’re stuck inside at home, school or work, during the winter. But an article recently reported in the Ivanhoe news service provides some helpful pointers about how to avoid germs. The top four germ collectors – which you should keep clean by wiping regularly with appropriate disinfecting wipes or cleaning solutions – are:

Computer Mouse: Studies have shown that the mouse is the worst offender as a germ collector, collecting three times as much bacteria as a toilet seat!

Keyboard: Been snacking at your desk? All those food bits collecting

on your keyboard make it a feast for bacteria! Stop snacking at your desk to fix this problem!

Restaurant Menus: When was the last time that the busboy wiped that plastic menu with a disinfecting wipe? Probably not after the last customer! Cold and flu viruses can live for 18 hours on hard surfaces so that menu is a veritable germ magnet! Wash your hands after you order and before you eat!

Cell Phone: Just think of all the places you bring your phone – includ-

ing to the bathroom! Remember, flu and cold viruses can live for hours on hard surfaces, so be sure to clean your phone and its case regularly.



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32 Washington St. • Suite 2A • Tenafly, NJ • for weight loss tips & more visit us @ 7

Exercise Cures

EVERTHING THE UNITED STATES CURRENTLY SPENDS about 17% of its GDP on its health care system. Yet, despite far outspending every other country on health care, the US ranks 28th worldwide in life expectancy. Seventy percent of Americans are overweight, thirty percent are obese and only a small fraction exercise for the 150 minutes each week that is recommended by the American Heart Association. According to a recent column published in Business Insider, Slate science writer and sports medicine doctor at the Hospital for Special Surgery in New York City, Jordan D. Metzl, believes that we can do better – spend less of our GPD on health care but get better health results. The trick – refocus our efforts away from treating disease and toward preventing it. And the key to this refocus is exercise. It’s free. It doesn’t need a prescription. And it’s far safer than many of the cures we’re using to treat what are otherwise preventable diseases. Metzl points out that exercise has benefits for every system in our body – it can improve memory, lower cholesterol and blood pressure and consequently reduce heart disease, minimize sleep disorders and help with sexual dysfunction. Regular exercise has even been shown to deter certain types of cancers and to reduce general body inflammation, a factor in nearly every chronic disease. He believes that America can save billions of dollars by creating financial incentives to encourage people to exercise and, consequently, to lose weight. Currently, the thirty percent of Americans who are obese account for more than fifty percent of America’s annual health spending. He proposes that we offer lower health insurance premiums based on activity levels – the more you move, the less you would pay. He also wants doctors to start monitoring their patients’ activity levels just as they now monitor their blood pressure and cholesterol – a small, but important, change in the way doctors monitor patients that can have huge, longlasting, positive benefits to each patient and to our nation’s economy. Quoting his colleague, Dr. Bob Sallis, a past president of the American College of Sports Medicine, Metzl warns that the “lack of fitness is the public health epidemic of our time.” 8 for weight loss tips & more visit us @

Which Bergen County Gym is for You? 24 Hour Fitness Super Sport 260 East Rt 4, Paramus 201-518-1351

Crunch Fitness 2-22 Banta Pl, Fairlawn 201-794-8666

Equinox 774 Rt 17 North, Paramus 201-518-7999

Gold’s Gym 49 East Midland Ave, Paramus 201-265-7722

JCC 411 East Clinton Ave, Tenafly 201-569-7900

New York Sports Club 10 Edison Road, Mahwah 201-848-0015

Powerhouse Gym 60 Saddle River Ave, S. Hackensack 201-880-4860

Retro Fitness 103 Summit St, Tenafly 201-569-7387

The Gym 20 Nordhoff Pl, Englewood 201-567-9399

YMCA of Bergen County

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360 Main St, Hackensack 201-487-6600

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Self-Talk Why You Should Do It {when you exercise}

WHEN YOUR BODY FEELS like it just can’t go on, when you feel like you’ve wrung every last ounce of fuel out of your muscles, could you talk yourself into going on? A new study thinks you can! The study, described recently in the New York Times’ Well column, again confirmed the intricate relationship between our minds and bodies when it found that people could, essentially, talk themselves into exercising past what had been their previous point of exhaustion. Science does not really understand how our body knows when it is exhausted. Studies have found that there is still a reservoir of fuel in the muscles of animals that have been pushed to the point of fall-down fatigue – a result that led scientists to wonder if exhaustion originates in our brains. To test that hypothesis, the researchers measured the physiologic response of volunteers who rode a stationary bicycle to the point at which they could not continue. After this baseline assessment, the volunteers were split into two groups – one which continued with their regular exercise routine and one which learned positive “self talk” – motivational words that they repeated to themselves while they exercised. After two weeks, the riders got back on the bikes while the researchers again measured their bodies’ response. The group that had learned “self talk” did so while riding while the other group rode as before, huffing and puffing but not engaging in the “self talk”. The data gathered from this second ride showed that the ”self talk” group rode longer than they had on the first ride while the other group did not show any real difference in their endurance. Bottom line – engaging in systematic, consistent positive “self talk” during your exercise routine can improve your performance. You go girl!

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The Scoop on

THE FASTING DIET SOME DIETERS TRY EVERYTHING and still can’t lose weight. They struggle to stay on diets as they watch the scale yo-yo up and down. It’s a frustrating lose-lose situation. But some researchers now say that we should act like our pre-historic ancestors – who often went days without food while they hunted for their next meal – and skip meals! As reported in a recent article in Business Insider, several new studies say that by skipping a few meals each week is easier for most people – and gets better results – than is the traditional low-calorie diet. Intermittent fasting has become all the rage in the UK thanks to two new books – The Fast Diet by doctor and science journalist Michael Mosley and Mimi Spencer and The 2-Day Diet by dietician Michelle Harvie and professor of medical oncology Tony Howell. The new approach worked for one frustrated British dieter, Maggie Bass, 52, who had spent years taking off and putting back on the same fourteen pounds – after following the new approach, skipping breakfast and lunch twice each week and eating healthy dinners, she’s lost those pounds and more! She’s eating less – and no longer thinks constantly about food! Small studies by Harvie, Howell and others show that regular intermittent fasting can lower the body’s resistance to insulin, which is important to avoid diabetes, may protect against dementia and may postpone other signs of aging. But more research needs to be done as other recent studies have linked missing breakfast with elevated heart risks and insulin resistance – although fasting advocates say its benefits can take weeks to kick in.

5 SLEEP MYTHS to Stop Believing YOU SPEND A LOT OF TIME LEARNING about the best diet and exercise plans – but how much time do you spend learning about the best way to sleep? Probably not a lot, according to a recent science article in Business Insider. With the help of James B. Maas, Ph.D., author of Sleep for Success!, the article sets out the five sleep myths that Dr. Maas says we should all discard if we want to stay physically and mentally healthy. Dr. Maas’s recommendation for the right amount of sleep – eight hours every night!


Not true. Without adequate sleep, our bodies do not produce enough leptin, the hormone that controls appetite by telling our brain that we’ve stored enough energy-supplying fat. Without enough sleep you wake up hungry – and probably wanting high fat and high carb foods, too!


Sleeping till 2pm on Sunday is not the answer! You cannot replenish lost sleep hours that easily – it can take weeks to fix a sleep deficit. A good rule of thumb – sleep for one-half the number of hours that you are awake.


Big mistake! Chronically missing out on beneficial sleep will have serious adverse physical and mental health consequences. Your body needs eight hours of sleep each night.


Put down the vino! Any alcohol consumed within three hours of going to sleep can disrupt the all-important REM sleep, which will prevent you from getting into the important, deepest sleep possible. Miss too much deep sleep and you increase your risk for memory loss and weight gain.


Stop worrying about that 3am pit stop! Maas says that it’s “actually unusual for someone to sleep through an entire night without interruption.” The important issue is whether you fall back asleep within ten minutes of waking – if you do, then stop worrying. But if it takes you longer than 15 minutes, or even more worrisome, more than 90 minutes, to get back to sleep than that is a serious disruption in your sleep and could be a sign of insomnia. 12 for weight loss tips & more visit us @

Snoring is Nothing to Yawn About by Dr. Michael Doblin IS YOUR FAMILY complaining about your snoring? You’re not alone! According to a Mayo Clinic report, 40 to 60 percent of adults snore! Snoring can have many causes, but one very common cause is Obstructive Sleep Apnea (OSA). It is estimated that approximately 70 percent of people who snore loudly suffer from this condition. OSA occurs when airflow through the upper airway is restricted. The tissues of the neck relax when sleeping, constricting the airway, causing breathing to stop intermittently and denying oxygen to vital organs. In severe cases, breathing can stop for 60 to 90 seconds and can happen hundreds of times a night. When your brain senses that it is not getting enough oxygen, it awakens you so that you work harder to draw air into your lungs; breathing starts again, usually with a loud snort or gasp. The person with OSA may not even notice that this cycle is happening – but their body is noticing. OSA can cause memory loss, headaches, irritability, depression, sexual dysfunction, and impaired concentration. Sufferers are at higher risk of stroke, heart attacks, congestive heart failure, hypertension, and are more likely to be involved in accidents at the workplace or while driving. They are twice as likely to die in their sleep. If left untreated, their life expectancy is 55. But the good news is that there are effective solutions! For people with mild or moderate sleep apnea, the recommended treatment is Oral Appliance Therapy (OAT) from a dental sleep specialist. For those with severe sleep apnea, the gold standard treatment is a Continuous Positive Airway Pressure (CPAP) machine although many people find them difficult to use and opt for OAT. OAT yields optimal results when combined with therapies targeting those behaviors that contribute to OSA – being overweight, drinking alcohol, and smoking. Losing weight and stopping both smoking and drinking alcohol are all highly recommended. Learning to sleep on your side rather than on your back or stomach can also be effective. By taking action, the patient`s sleep problems will be a nightmare of the past as they not only improve the restfulness and length of their sleep, and that of their partner, but also their health and quality of life.

Dr. Michael S. Doblin, DDS, has been in practice for more than 35 years and has received advance training in Dental Sleep Medicine. His sleep specialty practice has offices in Fair Lawn and Hackensack, NJ. More information can be found at: or by calling 201-396-9338.

“Always keep your mind open, but

not so open that your brain falls out.”

...Scottish Proverb

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Enough Sitting! AMERICANS SIT, on average, for eight hours per day. We know that sitting for long periods of time is bad for us but what, exactly, happens when we stay hunched over that keyboard all day? A recent Washington Post article, The Hazards of Sitting, provides a clear picture of the health risks from sitting too long:

Slow Brain

Muscles need to move to pump blood and oxygen through the brain and to trigger brain- and mood-enhancing chemicals. Not moving for a long time slows down brain function.

Strained Neck

Craning your neck toward a keyboard or holding your phone between your neck and shoulder can strain cervical vertebrae and cause permanent imbalances.

Sore Shoulders & Back

Slumping forward overextends the shoulder and back muscles, especially the trapezius, which connects the neck and shoulders.

Stiff Spine

When we move, the soft discs between the vertebrae soak up fresh blood and nutrients. But when we don’t move, the discs become squashed and collagen hardens around the supporting tendons and ligaments. People who sit for long period of time are also at greater risk for herniated lumbar disks.

Heart Disease

Because muscles burn less fat and blood flows more slowly during a long sit, fatty acids can more easily clog the heart. Prolonged sitting has been linked to high blood pressure and higher cholesterol. People who are the most sedentary have twice the risk for cardiovascular disease than do people who are the least sedentary.

Over-productive Pancreas

Because idle muscles do not respond readily to insulin, the pancreas overproduces it – and that can lead to diabetes.

Increased Cancer Risk

Studies have linked sitting to a greater risk for colon, breast and endometrial cancers. The reason is not clear, but one theory posits that the excess insulin that comes from not moving encourages cell growth.

Poor Circulation in Legs

Because long period of inactivity slows blood flow, fluid pools in the legs, which can cause varicose veins and deep vein thrombosis.

Soft Bones

Bones stay strong when we do weight-bearing activities, which stimulate lower-body bones to grow thicker, denser and stronger. Scientists have linked the uptick in osteoporosis to our inactivity.

Muscle Mess

Abdominal muscles deteriorate, hip flexors lose their flexibility, and glutes go limp. In a word – soft abs lead to poor posture and spine problems, tight hips lead to reduced stride and range of motion, and weak glutes hurt your stability and your ability to stand up.

The Three Habits of Thin People A recent article by the Ivanhoe news service reported on three key habits of people who maintain a slim physique.

They move more:

From tapping their toes to constantly moving about, slim people move a lot. Toe tapping can burn as much as 350 calories a day! Parking far from the entrance to a building can add as much as a mile of extra walking each week.

They pay attention to their food:

Eat without any distractions – no tv, no music, no reading. Paying attention to what you’re eating will make you feel fuller and more satisfied with your food.

They don’t eat unless they’re hungry:

It sounds so simple but it’s so important. If you’re hungry, eat. If you’re not hungry, don’t eat!

“Ask yourself: Have you been

kind today? Make kindness your daily modus operandi and change your world.” ...Annie Lennox

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Breast Cancer Culprits RESEARCHERS ARE CONSTANTLY SEARCHING for the causes of breast cancer, a disease that strikes nearly one in eight American women. New research, reported by Ivanhoe, points to some potential culprits:

Mascara: Some mascaras contain a metal that may fuel tumor growth.

Air Fresheners: Most of these seemingly pleasant aromatics contain phthalates, a problematic chemical.

Toilet Deodorizers: Most of these products have a

chemical that has been linked to the early onset of puberty in girls, a condition that is linked to breast cancer. Alternatives to these common products? Use all-natural mascara, use fresh lavender as an air freshener and use white vinegar in that toilet.

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Speaking for your


Improving Your Child’s Concentration Through Martial Arts by Master Ace Ramirez

CHILDREN HAVE A DIFFICULT TIME comprehending the concept of concentration. It isn’t something that they can see, like a physical action, and so they have no frame of reference. Simply telling a child to concentrate, no matter how many times you tell them, will not improve their understanding of what it truly means to concentrate. While parents can teach a child to do something physical, like throw a ball or walk, it takes a lot more patience, and teaching by example, to describe to a child both what it means to concentrate and how to do it. As you may have noticed, even some adults do not possess the ability to concentrate. One excellent way to teach your child how to concentrate is to have them train in the martial arts. There are three elements embedded within the martial arts that enable students to learn, on their own, how to concentrate. The first element is the physicality of the martial arts – it requires significantly more physical movement than does the simple act of reading a book. This active movement increases the flow of oxygen to the brain, which in turn, allows for clear thinking and improved motivation. The second element involves serotonin, the hormone that focuses the mind, which is released by the active movement. The combination of increased serotonin and increased oxygen allows the mind to focus on a specific task or objective. But the third element is the key to teaching the student how to focus. This element requires that the student focus on a specific, identifiable challenge, perhaps an opponent. The first two elements alone are not sufficient – the student must practice both the physical movements as well as the mental act of focusing on the challenge. By practicing both the physical movements and the sharp mental focus, the student will learn how to concentrate. You may say that there are other activities that can give the same effect as martial arts, but there is one other factor that is thought to make a difference. That difference is discipline. The various training regimes of the martial arts, from agility exercises to response time training, to speed, stamina and anticipation exercises, all require students to focus their minds on something important such as survival. Training in the martial arts can help all children to learn how to concentrate. Martial arts not only builds their physical strength, it also builds their mental strength. Martial arts training should be a part of every child’s development. for weight loss tips & more visit us @ 17

Think Again, You DO Have Time to Exercise IT’S A FREQUENT COMPLAINT about our busy lives – I don’t have time to exercise! While we know that we should exercise, we just can’t find the time! Well, new research says that the answer to the time-crunch is shorter workouts with higher intensity – especially if you’re trying to keep the weight off! A new study shows that every second counts, as long as you get that heart rate up and get those lungs pumping! New findings by researchers at the University of Utah and published in the American Journal of Health Promotion show that just adding short periods of high-impact activity to your daily routine can have as big a positive impact on your body-mass-index (BMI) and on your health as does the traditional recommendation of ten minutes or more of vigorous activity daily. Take the stairs, not the elevator if you want to keep the weight off is the study’s take-away message! Jessie X. Fan, professor of family and consumer studies at the University, reported that intensity was more important than the duration of the activity – just adding a short brisk activity such as parking your car at the far end of the parking lot and power-walking those extra steps each day has a positive effect on the body and helps promote better health. This is good news since few men or women come close to the recommended activity level of 150 minutes each week! The researchers found that just by adding that extra fast trip around the block with the family dog or that extra bike ride to the store gets us closer to the 150 minute mark – and closer to maintaining a healthy BMI!

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6 Diet Foods That Aren’t IF YOU WANT TO LOSE WEIGHT this year it’s probably a very good idea to start reading the nutrition labels on those “diet foods” you’re tempted to buy. According to a recent article in the Ivanhoe News, reading labels and knowing what you’re eating will help you lose those winter pounds you’ve packed on.

Fast food salads: The chicken in these salads is loaded with sodium – and the salad dressings are loaded with calories.

Low-Fat salad dressing: These can make an otherwise low-calorie, healthy salad into a calorie and sodium-loaded dietbuster! When the fat is reduced oftentimes the sugars and salts are pumped up.


Judy Simon, MS, RD, and a Clinical Dietician at the University of Washington Medical Center, warns against making several commons mistakes:

Going gluten-free: people who eat a gluten-free diet lose weight because they consume fewer carbs and calories, not because they’ve cut down on gluten.



“Low Sugar” foods: These foods can be a calorie trap – while they may be low in sugar, they often have just as many calories as the regular version.

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Vitamin water: Marketed as “healthy” these drinks are loaded with sugar.


“Low Fat” snack foods: It may be low in fat but if you compare these snacks to their regular counterparts they actually can have twice the calories.

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The SKINNY on Nutrition Warm Up to Cleaner, Greener Eating Practices

by Marie Roth INTRIGUED BY THE BUZZ ABOUT “clean eating” but confused about how to incorporate it into your life? This growing nutrition trend illuminates the deep connection between human health and the environment. Unlike a fad diet that bans specific foods, clean eating is a lifestyle and philosophy based on the principles of selecting more wholesome, real, and unprocessed foods while considering the environmental impact and humane treatment of animals when buying food. Although this may sound like a daunting task, the bottom line is that what is good for the human body is typically good for Mother Earth. Make informed choices. Get to know your local producers. Purchasing locally grown, seasonal food not only allows fruits and vegetables to peak naturally in nutrients and flavor, it also results in lower transportation costs and less pollution. Most small producers tend to use sustainable practices, but do not have the extra funds to get an official organic certification. For a list of the foods to that are important to buy organic, visit For sustainable seafood, check out www. Choose 100% grass fed meats and organic dairy and eggs to ensure a more humane life for the animals and better nutrition for us. When livestock are fed what they are biologically designed to eat, they are healthier and their milk and meat has optimal nutrient composition. The bonus for Mother Earth is lower levels of greenhouse gases and less sewage to pollute our waters. An alternative is to reduce the amount of meat you consume each week either by eating smaller portions or by replacing meat with plant-based foods at several meals. Select products that carry the fair trade mark. Fair trade certification requires producers to adhere to standards and practices that promote conservation and biodiversity, and prohibit the use of GMOs and certain agrochemicals. Many chocolates and coffees are now fair trade certified. Avoiding foods that contain palm oil helps prevent the deforestation and destruction of the world’s rainforests and tropics. Reduce packaging waste by buying whole foods in bulk. These health-boosting, minimally processed foods leave virtually no landfill waste from packaging. And rethink leftovers by utilizing the “cook once, eat twice” method. The strategy saves time, energy and entices us to use up the foods we purchase. Looking for ways to use up items lurking in your fridge? Check out, or other recipe engines, to get inspiring recipes. 20 for weight loss tips & more visit us @

Antioxidants Fight Cancer? Think Again! A NEW STUDY CASTS DOUBT on the widely accepted notion that antioxidants are good for us and, importantly, on the idea that they help fight cancer. The food industry has promoted the idea of antioxidants as “superfoods” that soak up DNA-damaging molecules called “free radicals.” But clinical studies are starting to produce results that show that antioxidants can be just the opposite of a “superfood”, that they can, in fact, spur the growth of some cancer cells, possibly by suppressing a well-known tumor suppressor gene. The authors of the most recent study, published in Science Translational Medicine, in late January 2014, found that adding antioxidants to the diets of mice with early stage lung cancer significantly increased the rate at which their tumors grew and increased the rate at which they died by twice as much compared to those mice that were not given the supplement. The study did not look at the impact of antioxidants on tumor initiation or tumor prevention nor did it look at any cancers other than lung cancer. While the research team was cautious about extrapolating their results from mice to humans, or to other cancers, this is not the first

study to question the safety of antioxidants for people who have, or who are at a high risk for, cancer. As reported in Business Insider, the Nobel laureate, Dr. James Watson, warned in an editorial published last year in the journal, Open Biology, that “the time has come to seriously ask whether antioxidant use much more likely causes than prevents cancer.” Watson noted that “nutritional intervention trials using antioxidants… have shown no obvious effectiveness in preventing gastrointestinal cancer… they seem to slightly shorten the lives of those who take them.” Watson suggests that blueberries, a beloved source of antioxidants, “best be eaten because they taste good, not because their consumption will lead to less cancer.”

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Eat & Drink Your Way to Sleep THE NEXT TIME you can’t fall asleep, try these old “wives’ tales” that are actually true, suggests a new Smart Woman Feature Report in the Ivanhoe Newswire: warm milk, cherries, and bananas and sweet potatoes! Milk will help you catch more ZZZ’s because it contains tryptophan which releases serotonin in the brain. Other good sources of tryptophan include turkey and jasmine rice. A bowl of cherries is better than counting sheep! Cherries are one of the few naturally occurring food sources for melatonin, the chemical that helps regulate our circadian rhythm. Melatonin is the active ingredient in many sleep aids. Bananas and sweet potatoes are both great sources of potassium, a natural muscle relaxant. Foods to avoid before bedtime? High-fat foods, alcohol and, of course, caffeine.

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7 Trendy Foods READY TO HAVE FUN with nutritious foods that have flown under the radar? Business Insider recently reported on seven foods that pack loads of taste and nutrition.

7. Arctic Char

Along with Branzino and Barramundi, Arctic Char will be appearing on more menus in 2014. A mild fish that’s related to salmon and trout, Arctic Char is primarily farmed and has been named a “best choice” for the environment by SeaFood Watch.

1. Cauliflower

Food trend experts have dubbed cauliflower “the new kale” – low in calories and fat, high in protein and fiber. Be bold – try the orange variety which has 25 times more vitamin A than the traditional white. You can roast it, sauté it or mash it. It’s even wonderful eaten raw.

2. Swiss Chard

A thick-ribbed vegetable with a slightly bitter taste, Swiss chard is high in vitamin C, iron and calcium. Cook it like you would any other leafy green vegetable – it’s a quick side dish when sautéed in olive oil, garlic and crushed red pepper.

“Don’t eat anything that your

great-grandfather wouldn’t recognize as food.” ...Michael Pollen

3. Ancient Grains

Grains such as millet, buckwheat, quinoa, amaranth, freekeh and teff have been cultivated for at least 1,000 years. Some are gluten-free and all are delicious.

4. Mangosteen

Rich in antioxidants, this Southeast Asia native has a thick, red-purple rind and sweet, juicy white flesh on the inside. Tear off the rind and eat the white segments or puree the flesh and the rind into a healthy juice.

5. Coconut

A survey of dieticians predicts that coconut oil, long prized for being cholesterol and trans-fat free, will continue to be valued for its health benefits including improved brain function and weight loss.

6. Kimchi

A staple in Korea, this pickled cabbage dish is gaining new devotees in the US as part of a growing trend toward consuming fermented foods.

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Food Theater


Eat Your Meat! KRIS GUNNAR IS A MAN ON A MISSION – and that mission is to correct and refute the misinformation about proper nutrition that circulates and confuses us! A nutrition blogger and main man behind the Nutrition Authority website, Gunnar recently published an article in Business Insider to address what he sees as the unhealthy downside of a vegan diet. Gunnar’s top concerns are: Nutrient Deficiency: Because humans are omnivores we do best when we eat both plants and animals. Certain nutrients can be gotten only from plants and some only from animals. A vegan diet makes it very hard to get these important animal-based nutrients. This list of nutrients that cannot be found in plants is long and includes essential amino acids (important for bone health), B12 (important for brain functioning), and carsosine (protective against degenerative processes). Lack of Scientific Evidence to Support a Vegan Diet: Gunnar points out that there are no controlled clinical trials that support the idea that a vegan diet is good for humans. In fact, one randomized trial – the gold standard for scientific research – found that the Atkins Diet (high fat, low-carb) was superior to the near-vegan Ornish Diet (low-fat) on nearly all health indicators including blood pressure, HDL cholesterol and triglycerides. So while vegan diets may be appropriate for some, Gunnar recommends that we not be too militant about the vegan diet – he recommends that we eat natural, unprocessed lean meats to get essential proteins, healthy fats, vitamins and minerals.

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Go Ahead & Eat!

{Nutrition Myths} THE MANY MYTHS THAT CIRCULATE about what we should or shouldn’t eat can make us fat – and sick! Business Insider recently published a list of common nutrition myths:

Eggs are unhealthy: Recent research shows that eggs do not

raise the bad cholesterol but, rather, raise the good cholesterol. Eggs are loaded with protein, healthy fats, vitamins, minerals and antioxidants that protect the eyes, and with nutrients that are important for brain health.

A calorie is a calorie: Calories differ based on the foods that we

eat because different foods travel along different metabolic pathways in our bodies and have different impacts on hunger. Some calories suppress hunger while others enhance it.

Sugar is bad because it contains “empty calories”: The

harmful effects of sugar derive from the impact of fructose, a particular type of sugar, on metabolism, not because of sugar’s “empty” calories. Excess fructose leads to insulin resistance, elevated triglycerides and bad cholesterol, and obesity.

Saturated fat is unhealthy: New studies show that saturated fat does not increase the risk of cardiovascular disease. In fact, it raised good cholesterol and changes bad cholesterol from the harmful type to the benign type.

Too much protein is unhealthy: Studies show that eating a lot of protein does not harm bones but, rather, over the long term improves bone density and lowers the risk of fractures as we age. A high protein diet can increase muscle mass, reduce body fat and lower the risk of heart disease.

Everyone should eat whole wheat: Whole wheat is the biggest source of gluten in our diet and new studies show that many people may be sensitive to gluten. Gluten sensitivities can cause fatigue, bloating, stool inconsistency and may damage the lining of the intestine.

Coffee is bad for you: While in the short run coffee can raise

blood pressure, over time it lowers the risk for Type II diabetes, Parkinson’s, Alzheimer’s, and cirrhosis. Caffeine boosts metabolism, improves brain function, and is a big source of antioxidants.

Everyone should cut back on sodium: While cutting down on sodium intake can mildly reduce blood pressure, it does not lead to improved health outcomes as high blood pressure is just one factor contributing to cardiovascular disease.

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Moms to Be, Eat Your Peanuts! If You’re Not Alergic

A RESEARCH TEAM at the Dana-Farber Children’s Cancer Center in Boston has found some interesting, and seemingly counter-intuitive, answers to questions surrounding the prevalence of peanut allergies in children. As reported in Ivanhoe Newswire’s Asthma & Allergies Channel, the researchers found that children whose mothers were not allergic to peanuts or tree nuts and who had the highest rates of peanut consumption during their pregnancy – five or more times per week – had the lowest risk of being allergic to peanuts or tree nuts. The study concluded that “early allergen exposure increases the likelihood of tolerance and thereby lowers the risk of childhood food allergy.” While the investigators acknowledged that further studies are warranted, they wrote that their data “support the recent decisions to rescind recommendations that all mothers avoid [peanuts and tree nuts] during pregnancy and breastfeeding.” The authors noted that the prevalence of childhood peanut allergy in the US has more than tripled between 1997 and 2010, from 0.4% to 1.4%. Peanut and tree nut allergies typically overlap with the onset of these allergies usually occurring in childhood and most usually at the first known exposure.

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You Should be Eating

ACCORDING TO A RECENT article in AARP The Magazine, salmon isn’t the only wonderful fish that we should be eating! Here’s what they recommend:

Rainbow Trout

Just three ounces of this delicious fish contains 20 grams of protein and almost 1 gram of the omega fatty acids that provide protection again cognitive decline according to Columbia University scientists.


Most frequently served up as fish sticks, pollock is healthier – and tastier – when served as a fillet. One serving contains 73% of our daily selenium requirement, a mineral that Harvard University scientists have shown reduces the risk of developing Type 2 diabetes by as much as 24%.


A staple of Southern cuisine, catfish has 100% of the daily requirement of vitamin B12, a vitamin that recent research has shown to slow the rate of brain shrinkage.


The meat and the bones of this wonderful fish are edible, and taken together, one three ounce serving contains more calcium that does a cup of low-fat milk and nearly 30% of the recommended daily allowance of vitamin D. According to a recent study in the Journal of Clinical Endocrinology & Metabolism, these two nutrients together can reduce the risk of premature death by 7%.


Although it’s oily, mackerel is one of the best sources of vitamin D, important for bone health, mood and our immune system.


This mild tasting fish’s 5 grams of omega-3s per serving is nearly twice the recommended daily allowance.

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Eat Yourself SKINNY by Samantha Bohmer

St. Patrick’s Day Feast! A COUPLE OF MONTHS OF “BERGEN COUNTY, ALASKA” have made spring seem long overdue! I can’t remember looking forward to the arrival of that first spring holiday – St. Patrick’s Day – as much as I do this year! St. Patty’s Day is always a great time for all to join in and welcome the warm spring weather. I have been to many St. Patrick’s Day celebrations at family and friends’ homes where we indulge in Irish cuisine – and on occasion I’ve looked forward to an evening at a local pub. But this year, I am hosting a celebration at my home where I will serve a traditional Irish meal. Of course, I want to make a delicious Irish feast that is also a healthy feast! After some research, I found just what I was looking for at one of my favorite sites, I will be preparing the following items: Low Fat Irish Soda Bread, Baby Red Potato Salad, a lightened Shepard’s Pie, and a “Skinnier” Shamrock Shake. This is a perfect meal plan if you are hosting an event or just bringing one of these items to a St. Patrick’s party! Let me know how it goes! Email me at:

Recipe: Low Fat Irish Soda Bread Ingredients 124.5 Calories per serving – this makes 15 servings • 1 1/2 cups all purpose flour • 1 1/2 cups whole wheat flour • 1 1/2 tsp baking soda • 1 tsp salt • 4 tbsp sugar • 1 1/2 cups 1% buttermilk • 3 oz (2/3 cup) raisins

Directions Preheat oven to 375° Mix all dry ingredients in a large bowl with a whisk. Slowly add buttermilk, stirring with a wooden spoon until a soft dough is formed. Add the raisins and then knead the dough lightly for about one minute on a sheet of wax paper or on a floured surface. Form into a round, slightly flattened shape.

Suggested Drinks Popular Irish Beers/Ales under 175 calories: • Guinness Draught • Smithwick’s Pale Ale • Kilkenny’s Irish Cream Ale • Kaliber (non-alcoholic) Irish Coffee: for low calorie great recipes try Magners Cider: many flavors, available at Walmart’s, retail markets, online Barry’s or Lyon’s Irish Teas: available at retail markets and online 28 for weight loss tips & more visit us @

Place on a cookie sheet with a silicone baking mat or parchment paper. Using a sharp knife, make an X on the top about 1/2 inch deep. Bake about 40 minutes, until golden. To test if it’s done, insert a toothpick into the bread and if it comes out clean it is done. Let it cool on a baker’s rack for about 5-10 minutes before serving.

Recipe: Shepherd’s Pie, Lightened Up



107.2 Calories per serving – this makes 6 servings

290.5 Calories per serving – this makes 6 servings

• 4 cups baby red potatoes, cut in small pieces • 1/2 cup green bell pepper, finely diced • 1/4 cup red onion, finely diced • 3 scallions, diced • 1 tsp Dijon mustard • 1 tbsp extra virgin olive oil • 1 tbsp red wine vinegar • 1 tbsp reduced fat mayonnaise • salt and fresh pepper

Potatoes: • 1-1/2 lbs Yukon Gold potatoes, peeled, diced • 3/4 cup fat free chicken broth • 2 tbsp fat free sour cream • salt and pepper • paprika

Directions Boil potatoes in salted water until soft, approximately 10 minutes. Drain and let cool. While the potatoes are boiling, combine red onion, green pepper, mustard, olive oil, vinegar and mayonnaise and season with salt and pepper. Mix well and let the flavors marinate while the potatoes cook. Once the potatoes are done and cool, mix into the bowl and add scallions and salt and pepper to taste. Serve at room temperature or refrigerate until ready to serve.

Recipe: “Skinnier” Shamrock Shake Ingredients Only 169.5 Calories per serving – this makes 2 servings • 3/4 cup fat free milk • 3/4 cup Stonyfield Organic 0% fat vanilla frozen yogurt • 1/3 cup sliced avocado • a few drops Nu Naturals Stevia or 1 tbsp raw sugar • 1/4 tsp mint extract (not Peppermint) • 1 cup crushed ice

Directions Pour the milk, frozen yogurt, avocado, sugar, mint extract and ice into a blender. Blend for 3-4 minutes until the mixture is thick and icy.

Filling: • 1 lb 95% lean ground beef • 1 tsp oil • 1 medium onion, diced • 1 celery stalk, chopped • 2 cloves garlic, diced • 8 oz mushrooms, diced • 10 oz frozen mixed vegetables (carrots, corn, peas, green beans, baby lima beans) • 2 tbsp flour • 1 cup fat free beef broth • 2 tsp tomato paste • 1 tsp Worcestershire sauce • 1 tsp freshly chopped rosemary leaves • 1 tsp freshly chopped thyme leaves • salt and pepper • 1 tbsp red wine vinegar • 1 tbsp reduced fat mayonnaise • salt and fresh pepper

Directions Boil potatoes in water until soft. Drain and mash with chicken broth, sour cream, salt and pepper. Preheat oven to 400°. In a large sauté pan brown meat. Season with salt and pepper. When cooked, set aside on a plate. Discard any fat in the pan, add oil, onion and garlic and sauté on medium heat for about 2 minutes. Add mushrooms and celery and sauté for another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, beef broth, tomato paste, Worcestershire sauce, rosemary, thyme, and the chopped meat and mix well. Simmer on low for about 5-10 minutes. Spread the meat mixture on the bottom of an 11x7 glass baking dish. Top with mashed potatoes, using a fork to scrape the top to make ridges. Sprinkle with paprika. Bake for 20 minutes or until potatoes turn golden. Remove from oven and let cool for 10-15 minutes before serving.

Pour into two glasses and serve immediately. Source: Recipe taken from Enjoy many other lighter recipes on this site! for weight loss tips & more visit us @ 29


Recipe: Baby Red Potato Salad

WHY AM I SO HUNGRY? BEEN HUNTING FOR POTATO CHIPS in the middle of the night lately? Munching on a chocolate bar while you drive those afternoon carpool runs? Waking up in the morning famished, ready for a giant stack of pancakes? Well, it may not be a lack of food that’s making you hungry according to a recent article in the Ivanhoe news service. Here are some of the factors that might be the reason you’re feeling hungry:

Lack of sleep

When you’re tired your body searches for a source of energy to power you through your day. It especially looks for sources of quick energy – foods that are high in carbs and calories.


You might not be hungry but just thirsty. Being dehydrated can make you feel lethargic which will, in turn, cause your body to hunt for an energy source – high calorie food! Drinking lots of water and staying hydrated – before reaching for that brownie – will help you cut down on those unnecessary extra calories.


Your brain doesn’t like to be bored! When it’s not working away thinking, it will hunt for something to give it a rush of dopamine – food! So stay mentally active to keep your brain happy!


As always, talk to your doctor about your medications – some of them might be boosting your hunger. Ask your doctor if there are any alternatives.

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the DOCTORS OFFICE The Obesity Epidemic: Facts You Should Know

by Deane Penn, MD, FACG

MORBID OBESITY is defined as being more than 100 pounds overweight. Morbid obesity predisposes you to high blood pressure, diabetes, early heart attacks, many common cancers, and to being physically unfit which is defined as not being able to walk 2 mph on a treadmill. Fifty percent of obesity risk is genetic, a risk that is higher if both parents are obese. The remaining fifty percent of the risk comes from having a sedentary lifestyle. Being both morbidly obese and physically unfit can lead to “sedentary death syndrome�, a lifestyle that includes engaging in passive activities, like video games, for more than six hours per day. People with this syndrome are at increased risk for an early heart attack; their average age of their first heart attack is 55. For the onethird of Americans who have a healthy BMI of 25 or less, the average age of their first heart attack is 70. So what should you do to lose weight? You should reduce your caloric intake and increase your activity level. There is some evidence that switching to a Mediterranean diet, with lots of legumes, olive oil, nuts, fish and wine, reduces the risk for a heart attack. There is also evidence that reducing carbohydrates, glutens, and sugars while increasing consumption of proteins is beneficial. Changing your sedentary lifestyle is essential. You should exercise three to four times weekly for one hour or three times per week; what may be more beneficial is to break this hour into three or four sessions of 15-20 minutes each on those days. Research shows that the average amount of weight lost through just dieting for one year is 6 to 8 pounds but that 80% of people regain the weight in the second year if they do not change their sedentary lifestyle. If you need medical help to lose weight, Phenteramine seems to be the best medication available although the FDA limits it to a twelve-week course. For people with a BMI of 45, losing weight is very difficult and most will require surgery. While successful surgery can reduce cardiac risk by 30-40%, many patients face respiratory complications because they are physically unfit. So the debate rages: is it too much food or mainly a sedentary lifestyle that has led to the obesity epidemic? The evidence may be confusing but the answer is quite clear: remember to exercise only on the days you eat! for weight loss tips & more visit us @ 31

Weight Problems Take Hold

Before Kindergarten

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A NEW STUDY OF CHILDHOOD OBESITY, published in The New England Journal of Medicine and reported on by The New York Times, found that if you were a fat toddler then the odds are high that you’ll be an obese adult. While researchers have long known that body mass index (BMI) is highly heritable, the new study highlighted the important influence of environment on one’s genetic inheritance – if your toddler has eaten enough to become fat, then the odds are very high that he will be an obese adult. The study, which followed more than 7,000 kindergarteners through eighth grade, found that when they entered kindergarten, only about one quarter of the children were fat but by eighth grade, more than onethird of the children were fat. The study defined obesity as a BMI at or above the 95th percentile and overweight as a BMI at or above the 85th percentile. Most importantly, half of the children who had been obese kindergarteners, and three-quarters of those who had been very obese kindergarteners, were still obese in eighth grade. The risk that fat five year olds would be obese at age fourteen was four to five times that of their normal weight classmates. The data showed that the odds that a child would become overweight or obese, or would lose enough weight to achieve a normal BMI, declined with every passing year – by age eleven, children who were overweight or obese were still fat at age fourteen and those whose weight was normal did not become fat. While race, ethnicity and family income were factors for younger children, by the time the overweight children were five years old those factors no longer influenced their risk of being fat going forward. Dr. Jeffrey P. Koplan, vice president of Atlanta’s Emory Global Health Institute, was struck by the data that showed the decrease in the onset of obesity after age five, noting that the results show that “if you can make it to kindergarten with the weight, your chances are immensely better.” The implications of the study are clear: efforts to reduce childhood obesity must start long before children enter school and those efforts must focus on those children who are most at risk.


Obesity Label

Is There an Adverse Affect on the Very People It’s There to Help?

ACCORDING TO RESEARCH conducted at the University of Richmond and the University of Minnesota, labeling obesity as a disease may impose psychological costs on the obese by making them less likely to be worried about their weight and, consequently, less likely to make the lifestyle changes that are critically important to improving their health. As reported in a recent article in the journal Psychological Science, a publication of the Association for Psychological Science, the teams tested the idea that exposure to messages that describe obesity as a disease would make an individual less focused on losing weight to improve health than they would be if they were exposed to messages that did not describe obesity as a disease. The American Medical Association (AMA) declared obesity to be a disease in June 2013. This declaration raised concerns among public health advocates that this study sought to address. The two research teams studied 700 study participants who they categorized as either “average weight” or “obese” according to World Health Organization criteria. Some participants read articles that described obesity as a disease and some read articles that did not describe it as a disease. After reading the articles, the participants answered a series of questions and were asked to select food from a menu. The results showed that those participants who had read the articles that described obesity as being a disease were less worried about weight, were less likely to be focused on dieting to improve one’s health, and were more likely to choose higher-calorie food from the menu than were the participants who had the read articles that did not describe obesity as being a disease. One of the researchers, Crystal Hoyt of the University of Richmond,

said that these results suggest that the messages that individuals hear about obesity “have self-regulatory consequences.” While labeling obesity as a disease can make people more tolerant of different body shapes and sizes and reduce the stigma attached to deviating from societal norms, it may also make obese individuals less motivated to change as they may come to believe that they have no control over their condition.


Long popular with gluten-free folks, teff is gaining mainstream popularity! Rich in lysine, an amino acid that helps repair muscle, it also has a 26% higher protein content than most other grains. A spokesman for the Academy of Nutrition and Dietetics, speaking to Men’s Health, recommended two to three tablespoons each day, especially before or after a hard workout. Try it with oatmeal or a protein shake. for weight loss tips & more visit us @ 33


The Warrior Pose by Martin Bland SHOULDERS TENSE and tight from sitting at your desk all day? The Warrior pose will quickly relieve that tension while also improving your balance, concentration and core awareness by strengthening and toning your arms, legs and lower back. One of the most graceful yoga postures, the pose is named after a fierce warrior who was an incarnation of the Hindu god, Shiva. Its name, Virabhadrasana, is a combination of the words for courageous, good and auspicious. There are three different Warrior poses – here are the steps to strike pose # 1: 1. Stand tall, feet together. 2. Step your left foot back by 3 – 4 feet. 3. Turn your left foot out while keeping your right foot pointing forward. Your left foot should be in a straight line behind your right foot. 4. While breathing out, contract your abdominal muscles and tilt your pelvis so your tailbone moves down and under. 5. Slowly bend your right leg into a 90 degree angle. Be careful that your knee does not overshoot your ankle. Keep your left leg straight. 6. Raise both arms over your head with palms facing each other. Reach through your fingertips and draw your shoulder blades down so that your shoulders move down and away from your neck. 7. Look straight ahead or upward. 8. Stay tall, feeling your ribcage lift away from your pelvis. 9. Take three deep, full breaths. 10. To exit the pose, exhale while you lower your arms and place your hands on your hips. Next, inhale as you straighten your right leg and bring your left leg forward. To finish, exhale as you drop your arms to your sides and stand tall again. 11. Repeat on the other side. As always, you should consult with your medical provider before starting any exercise program. Those with heart problems or high blood pressure, medical conditions that affect balance, or who are pregnant, should ask their doctors if this pose is appropriate for them.

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Slow Down Arthritis

Start Liking Your Neighbors MILLIONS SUFFER FROM OSTEOARTHRITIS, a degenerative disease of the joints for which there is currently no cure or effective treatment other than pain relief or joint replacement. But results from a recent lab study show that a compound found in broccoli may slow – and even prevent – the destruction of cartilage that causes osteoarthritis. According to an article published in the UK’s Mail Online, the study, first reported in the journal Arthritis & Rheumatism, showed that sulforaphane – a chemical found in cruciferous vegetables like broccoli – can slow the deterioration of cartilage. Using three different experimental models, researchers at the University of East Anglia found sulforaphane to be consistently beneficial. In one experiment, they confirmed that mice given a diet rich in sulforaphane had significantly less cartilage damage and osteoarthritis than did the mice that were not given the compound. Researchers say that sulforaphane blocks the enzymes that cause joint damage by hindering the activity of a major molecule known to cause inflammation. In a second experiment the team exposed human cartilage cells to sulforaphane and found that the genes responsible for cartilage damage were turned off. In the third experiment, they gave sulforaphane to cows and saw that it had a protective effect on the cows’ cartilage. Alan Silman, Arthritis Research U.K.’s medical director, noted that the study’s finding that diet can relieve, and perhaps prevent, osteoarthritis, has important implications especially if the results can be replicated in humans.

NOT TOO FOND OF YOUR NEIGHBORS? It could be a health risk! University of Michigan researchers have found that people over the age of 50 who rated their neighbors highest in trustworthiness and friendliness had a 48% lower stroke risk than were people who thought the least of their neighbors. Scientists now see supportive community networks as a strong counter-weight to other risk factors such as depression and anxiety.

“Those who think they have no

time for bodily exercise will sooner or later have to find time for illness.” ...Edward Stanley

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Five Signs Your Body is Starving for Vitamins YOUR BODY MIGHT BE TALKING TO YOU! And it might be telling you that you’re not getting critical vitamins! Better listen up – while you might not get a disease, you might impair your body’s functioning if you starve it of essential vitamins! According to Dr. Susan Blum, the author of The Immune System Recovery Plan, as reported recently by Business Insider, our diet of processed foods makes it easy to become vitamin deficient – either we’re not eating healthy foods or we’re not absorbing the vitamins because of digestive problems. Here are five signs that your body might be telling you that you might be vitamin-deficient:

1 Cracks at the corners of your mouth:

The deficiency – iron, zinc, B vitamins. The solution – poultry, salmon, tuna, eggs, sun-dried tomatoes, Swiss chard, tahini, peanuts and legumes, oysters and clams.

2 A red, scaly rash on your face or elsewhere, and

hair loss: The deficiency – Biotin (B7). The solution – eggs, salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries and bananas.

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3 Red or white acne-like bumps, usually on your

cheeks, arms, thighs and buttocks: The deficiency – vitamins A and D and essential fatty acids. The solution – good sources of vitamin A are leafy greens and colorful vegetables; vitamin D can be found in a 2,000 IU/day supplement; for healthy fats choose salmon and sardines, walnuts and almonds, and seeds like flax and chia.

4 Numb feet or hands:

The deficiency – vitamins B6, B9 (folate), and B12. The solution – spinach, asparagus, beets, eggs, octopus, mussels, clams, oysters, poultry and beans such as pinto, black, kidney and lima.

5 Muscle cramps in legs and feet:

The deficiency – Magnesium, calcium, and potassium. The solution – bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale and spinach.


Diet-Aid Companies Over False Claims IN A MOVE TO PROTECT CONSUMERS from false advertising claims, in early January 2014 the Federal Trade Commission (FTC) sued four companies, alleging that they had made “unfounded promises” to consumers. As reported in the New York Times and other major media outlets including NBC News, the four companies – Sensa Products, L’Occitane, HCG Diet Direct and LeanSpa – will pay a total of $34million in refunds to consumers although they will not be required to admit or deny fault in the case. Lawyers familiar with this latest lawsuit say that the FTC has made it clear that they will accept only double-blind, placebo-controlled studies to support the medical effectiveness claims of diet programs. Weight-loss products accounted for 13% of the fraud claims – more than twice the number in any other product category – that were submitted to the FTC in 2011, the most recent year for which data is available. To help media companies catch fraudulent claims before they are publically disseminated, the FTC has recently proposed new guidelines. These new rules, dubbed “Operation Failed Resolutions,” are the latest in a long line of enforcement efforts aimed at rooting out bogus weightloss schemes. While these enforcement efforts have yielded some success, the financial pressure on media companies to accept these ads has increased dramatically in recent years as the weight-loss industry has exploded. In 2014, consumers are expected to spend upwards of $66 billion on diet soft drinks, health club memberships, dietary supplements and other weight-loss aids according to Marketdata Enterprises. The products cited in the FTC’s suit against three of the companies include Sensa’s weight loss powder which the company claimed enabled users to lose weight by making them feel fuller faster, L’Occitane’s Almond Beautiful Shape and Almond Shaping Delight creams which the company claimed could shave inches off the user’s body in four weeks, and HCG Diet Direct’s Drops which contained a naturally produced hormone that was falsely promoted as a weight-loss supplement. LeanSpa was sued over its use of fake news websites to promote acai berry and colon cleanse weight-loss products and for charging consumers a recurring monthly fee after they had signed up for a supposedly free trial. for weight loss tips & more visit us @ 37


The Newest Drug to Combat Obesity

AMERICA RANKS # 2 IN THE WORLD FOR OBESITY – edged out by just one percent by Mexico. But that could change now that the U.S. Food and Drug Administration has, for the first time in more than a decade, approved a new weight management drug. The manufacturer moved quickly to get this new prescription medication to market – it became available in June 2013. As reported in a recent ABC Action News article, the new drug, Belviq, is recommended for obese patients. It is unique in that it tells your brain, not your stomach, that it is time to stop eating. Although it is still too early to assess its long-term efficacy and safety, some doctors are already excited about its potential to help their obese patients. Dr. Vig, an internist practicing in Tucson, has already started prescribing Belviq. According Dr. Steven Vig, the drug works by targeting a receptor in the brain that is specific to appetite. Dr. Vig likened the mechanism to a laser gun – going straight to the appetite center in the brain – to reduce appetite and lower food intake. Dr. Vig stated that the drug is not a fat burner and does not raise either blood pressure or pulse rate. Nor does it make you nervous, anxious or give you insomnia. While Belviq is pricey – more than $200 for a month’s supply – patients have stated they break even because they save by eating less. But for patients for whom losing weight is a health imperative, this new drug, according to Dr. Robert Ziltzer of the Scottsdale Weight Loss Center in Arizona, makes it easier to treat the very complex disease that is obesity. Still, not all doctors are yet sold on this new treatment. Some, like Dr. Heidi Rula, medical director of the University of Arizona Integrative Health Center in Phoenix, are sticking with an integrative approach to treating obesity and are waiting for long-term studies to show that this newest drug is safe and effective.

Skip This Shortcut! That new diet pill may actually make you fatter! According to a recent study from National Sun Yat-sen University on Taiwan reported in Men’s Health in March, researchers found that people who popped a placebo that was labeled as a slimming supplement ate 29% more candy than did the people who knew that the pill was a placebo. Bottom line – there is no magic pill to dieting!! 38 for weight loss tips & more visit us @

Do SuperFoods Really Exist? CAN ANY one food or vitamin supplement prevent cancer? Prevent a heart attack? Reduce stress-induced inflammation? Is there such a thing as a “superfood?” No, according to leading nutritionists and medical researchers. As reported in a recent article in Business Insider, the claims of food manufacturers and supplement suppliers that their products have extraordinary powers to heal or to protect our bodies has been refuted over the past five years by a growing body of research. While the food industry works overtime to “discover” the next “superfood”, researchers are trying to get the word out that no one food is a cure-all, that what our bodies need is a well-balanced diet that is rich in whole grains and colorful vegetables. Claims by supplement manufacturers that we are suffering from a long list of nutrient deficiencies was singled out by researchers as being particularly misleading. A paper recently published in the Annals of Internal Medicine by scientists from The Johns Hopkins School of Medicine on the value of vitamin supplements concluded that we are, as a general rule, overfed and that our diet is “completely adequate” – in other words, those extra vitamins you’re buying every month are superfluous.

In 2007, the European Union banned the use of the word superfood to sell food products that do not have credible scientific evidence to support the manufacturer’s claims. While American public health officials have not yet banned the use of the word, they do want consumers to be aware that such claims do not always have research results that back them up.

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Natural Solutions to Grease & Oil Stains

DRIPPED SALAD DRESSING ON YOUR FAVORITE SHIRT? Don’t panic – traditional solutions to tough grease and oil stains are making a comeback! Here’s a guide to some favorites that work on fabric:

1 2

Aloe Vera Gel Soak the fabric in water,

then rub the aloe vera gel into the stain, wash as directed and air dry.

Coca-Cola® Yes, in addition to eating through rust, Coke® eats through grease! Just pour some Coke onto the stain, let it soak for one to two hours, then wash as directed and air dry.



Corn Starch and Dry-Cleaning Solvent Lay the fabric on a flat surface,

sprinkle on the cornstarch, and wait 30-60 minutes. Next, place the fabric, stain side down, on a pile of old towels and blot the back of the stain with a paper towel soaked in dry-cleaning solvent. Replace the paper towel as it absorbs the stain. When you’ve soaked up as much of the grease as you can, apply a laundry pre-treatment, wash as directed and air dry.


WD-40 and Dish Soap It sounds counCheez Whiz® Spread that orange snack

onto the stain, rub it in, then wash as directed! Works just as well with a generic version!



Shampoo Just rub your favorite shampoo

into the stain like a pre-treatment then wash as directed.

ter-intuitive, but this common household oil is an effective stain remover! Just spray the stain, let it soak for thirty minutes, then rub in a little liquid dish soap and wash as directed.


Lestoil Another oldie but goodie, despite it’s somewhat strong smell! Just pour some onto the stain, let it soak for twenty minutes, then wash as directed.

Hair Spray Time to dig out that hair spray that’s hidden in the back of your bathroom closet! It can help take out a lot of that stain instantly – spray away then wash and air dry!


Corn Starch and Dish Soap Just lay

the stained fabric on a flat surface, sprinkle the cornstarch liberally on the stain and let it soak for at least thirty minutes – although an hour is better. Next, get your liquid dish soap and rub it into the stain, using an old tooth brush to push it into the fibers, then wash as directed and air dry. 40 for weight loss tips & more visit us @


Dishwashing Detergent Rub some of

that powder or gel into the stain and then just wash as directed!

Most Americans are Dreaming When... THEY THINK that they are meeting the US RDA for nutrients according to the 2013 International Food Information Council survey. When Men’s Health magazine recently compared the self-reported answers to this survey with CDC data, they found that we seriously overestimate the amount of potassium and fiber that we consumer with only about 3% of us getting what we need but nearly two-thirds of us believing that we’re okay. Vitamin D consumption is also problematic – only one-third of us get enough yet two-thirds of us think we’re on track. Interestingly, nearly 90% of us get enough of the B vitamins yet only 59% think that we’re getting enough! We do better when it comes to calcium and vitamin C – we have a fairly accurate assessment of how much we’re getting even though only about 70% of us get enough of either. The solution – eat more nutrient-rich fruits, vegetables and dairy products.

Fat Belly Stupid

Can a pot belly make you stupid? Researchers at Rush University who studied fat mice think that it can! As reported in the March issue of Men’s Health, your liver and your brain compete with each other for a protein called PPAR-alpha which your brain needs for learning. If you’re overweight, your liver is sucking up more than its fair share of PPAR-alpha – short-changing your brain! Solution – lose weight and exercise as working out boosts overall PPARalpha levels. for weight loss tips & more visit us @ 41

10 Natural Remedies for Acid Reflux OCCASIONAL INDIGESTION hits all of us, especially as we age, but many people experience the more problematic chronic condition of acid reflux, or gastroesophageal reflux disease (GERD) as it is known clinically. It is estimated that 50% of Americans suffer from acid reflux. The consequences of untreated acid-reflux can be serious – nausea, coughing, wheezing, hoarseness, eroded tooth enamel, and a higher risk for esophageal cancer.

While there are many OTC and prescription aids for it, some natural remedies can offer a solution. Here are ten natural home remedies for periodic acid reflux that were suggested in a recent article in Business Insider.


Watch What You Eat: For the 30% of people, eliminating foods that aggravate acid-reflux can offer relief. Sorry, but that pizza, chocolate bar and that wine have to go!


Losing Weight: Research confirms that losing 10% of your body fat can improve symptoms.


Raw Almonds: This alkaline-producing food can balance your body’s PH because they are a good source of calcium.



Sleep Left: Sleep on your left side – it will reduce the pressure on your digestive system that can contribute to acid reflux.

Unprocessed Aloe Vera Juice: Drinking just two ounces daily can alleviate symptoms.



Chew Gum: The chewing action, right after a meal, will stimulate saliva production which research shows can reduce acid levels in the esophagus.

Warm Water and Fresh Lemon Juice: Drinking one cup of this mixture 15 – 20 minutes before eating after waking up will enable your body to balance out is acid levels.



Drink Tea: Drinking chamomile, mint or fenugreek tea can help reduce symptoms.

Red Delicious Apples: Eat one after a spicy meal — a yummy way to neutralize acids.


Baking Soda and One-half Cup Water: Not too tasty, but effective!

The Surprising Side Effects of Weight Loss THERE ARE SO MANY POSITIVES to losing weight. In addition to looking better and feeling better, it is common knowledge that slim folks are more likely to have higher energy levels, less joint pain, healthier hearts, lower blood pressure, as well as vigorous sex lives. And according to a recent article in Weight Watchers online, there are also some awesome, positive side effects – especially in men – from weight loss that people may not have realized exist! For example, in a recent study in the journal, Neurology, researchers found that people of slim or normal weight perform better on cognitive tests than do overweight adults who lagged behind in tests of memory, attention and learning. The scientists noted that overweight adults may be more at risk for dementia in old age. Being at your ideal weight can also mean getting a better night’s sleep. Sleep apnea – a sleep disorder often caused by an obstructed airway – is often weight-related. Michael Twery, Ph.D., director of the National Center for Sleep Disorders Research at the National Heart, Lung and Blood Institute, noted that research studies have shown that loosing weight can reduce the severity of mild to moderate sleep apnea – the fat on our necks shifts its position when we are horizontal – sleeping – and can press on airways. Less fat – less to press on and obstruct airways when we are asleep. Since weight loss means being more attentive to what you are eating, food may even taste better according to Rene Zweig, Ph.D., director of Eating Disorders and Weight Management Program at the American Institute for Cognitive Therapy in New York City. Dr. Zweig notes that when being a more careful eater, we have a better appreciation for our food – we are less likely to use food as a coping strategy. While most people who diet are constantly thinking of food, once the weight is gone, Zweig believes it will take up a lot less mental energy. With more available mental energy, people are more likely to feel more confident, more, more connected socially, and more likely to try new activities – and will be better able to deal with stress. The take-away – good weight management can relieve stress, help us sleep better and improve not just our physical health but also our social health. for weight loss tips & more visit us @ 43

Dear Skinny News

I love Skinny News! I’ve been reading it cover to cover since the very first issue! As someone who works in a specialty food store, I especially love the articles about making good food choices – they help me to make recommendations to my customers! And the information about creative exercise plans is wonderful, too! Looking forward to reading the next issue – and lots after that! Helen M.

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Statins Reduce Dementia HOPING TO REASSURE both patients and their doctors, a team at Johns Hopkins University has published important findings that they hope will stop the current worry about the impact of statins on cognition. Worry about statins erupted following a February 2012 FDA requirement that manufacturers change the warning labels on statin medications to include information about potential risks to memory from their short-term use. This change caused concern as statins are an important tool in the fight against coronary artery disease and stroke especially for people who are at high risk. The Hopkins’ team’s work, first published online on October 1, 2013 in the Mayo Clinic Proceedings and widely disseminated via Ivanhoe News, found that the medications do not have an adverse impact on short-term memory. Most interestingly, they found that when patients take statins for more than one year the risk of developing dementia is reduced by 29 percent. The team reviewed forty-one well-regarded studies that had studied the relationship between statins and memory; the studies covered more than 23,000 men and women who were followed for more than twenty-five years. The team first examined the studies that had measured the impact of short-term statin use on memory, attention and problem-solving. Next, they looked at those studies that had measured the correlation between a dementia diagnosis and a prior history of having taken statins for more than a year. Dr. Seth Martin, the lead author on the study and a Pollin Cardiovascular Prevention Fellow at the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease, was not entirely surprised by his team’s conclusions. Since statins reduce the build-up of plaque inside blood vessels that results from high levels of low-density lipoprotein (LDL), which is known as “bad” cholesterol, and reduce inflammation within blood vessels and reduce the risk of blood clots, “it makes sense that statins could be protective in the brain against dementia.” Martin said, adding that “medications such as statins that reduce plaque and inflammation in coronary arteries may also be having the same effect on blood vessels in the brain.”

Doing business without advertising is like winking at a girl in the dark. You know what you are doing, but nobody else does. ...STUART H. BRITT

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Cornell University researchers have uncovered three important social habits of skinny families. As reported in Men’s Health in March, these habits are: 1. Sit down together in either the kitchen or the dining room. 2. Stay at the table until everyone is finished eating. 3. Talk about something meaningful during the meal. A surefire way to get chubby together – eat dinner while watching TV!

“You don’t have to win every time.

Uncompetitive people, who always need to win, end up enjoying things less. If they lose they are disappointed, and if they win it’s what they expected would happen anyway.” ...David Niven, Ph.D.

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Skinny News March/April 2014 Issue  
Skinny News March/April 2014 Issue