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All Nutrition and Weight Control Alerts
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Phytochemicals: Essential to Good Health
Fruits, vegetables, and other plant foods are packed with healthy compounds known as phytochemicals, in addition to vitamins, minerals, and fiber. From anthocyanins (the red pigment in strawberries and cherries) to allylic sulfides (responsible for the pungent flavor of garlic and onions), these phytochemicals may be responsible for some of the disease-preventing effects of fruits and vegetables. More...
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6 Reasons To Love Beans
If you aren't including plenty of dry beans and other legumes in your diet, you're missing out on some of the best nutritional multitaskers around. Beans are an excellent source of several important nutrients, and studies suggest that they reduce the risk of heart disease, colorectal cancer, and, possibly, even diabetes. What's more, beans are savory, easy to prepare, inexpensive, and come in many varieties. More...
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Can You Be Fat But Fit?
Everyone knows that it’s unhealthy to be very overweight. But what if you are obese but still relatively physically fit? Does being fit cancel out the health risks of being obese, or at least some of them? In other words, is it possible that being obese isn’t the real problem, but rather being unfit? More...
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Trans Fat-Free Tips
The American Heart Association recommends that you keep your trans-fat intake to less than 1% of your total calories. If you consume 2,000 calories a day, that's no more than 2 g of trans fat daily. On average, Americans get 2-3% of their total calories from trans fat. More...
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How To Eat More Veggies
The latest food pyramid recommends that you eat 2-4 cups of vegetables a day (the exact amount depends on your age, gender, and activity level). But that's not always an easy task. Here, then, are some ideas from the experts on how to get your vegetables -- and enjoy them, too. More...
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How to Avoid Vitamin D Deficiency
The latest research suggests that vitamin D may play a more important role in health than had been suspected. But many of us do not get enough vitamin D. In this article from our Health After 50 newsletter, Johns Hopkins experts explain why you need vitamin D – and how to get it. More...
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More Evidence Against Trans Fats
Trans fats are formed when food manufacturers add hydrogen to vegetable oil to make it more solid. Americans get much of their trans fat from the partially hydrogenated oils found in cookies, crackers, pastries, and fried foods. Among dietary fats, trans fats are uniquely hard on the heart, as they raise 'bad' LDL cholesterol while lowering 'good' HDL cholesterol. More...
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Losing Weight the Smart Way
Are you overweight or obese? In this Health Alert Johns Hopkins offers practical advice to help you lose weight easily and safely.
The best way to lose weight and to keep it off is to make changes in both your diet and level of physical activity. To lose about one pound per week -- a gradual and safe rate of weight loss -- you must cut out about 500 calories per day. … More...
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How To Maintain Your Weight Loss
Exercise is a valuable element of a weight loss program. Although exercise alone leads to only modest weight loss, and at a slower rate than calorie restriction, combining exercise with diet results in greater losses of body weight and fat than dieting alone. But what about your exercise program once you've achieved your weight goal? Johns Hopkins reviews that data to answer this important question. … More...
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Food Safety Advice
Johns Hopkins nutritionist Lora Brown Wilder explains how to keep bacteria from poultry or meat out of your kitchen.
Q. I recently heard that you should not wash poultry or meat before cooking it. Why is this?
A. It's because: (a) cooking the meat or poultry thoroughly will kill any bacteria, and (b) rinsing meat and poultry can splash bacteria onto dishware, utensils, and other foods. … More...
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Over-The-Counter Alli For Weight Loss
Should you take Alli to lose weight? Johns Hopkins weighs in on this new weight loss drug.
The first FDA-approved nonprescription weight-loss drug is now on the U.S. market. Called Alli, the drug is a low-dose version of the prescription medication orlistat (Xenical).
Clinical trials show that people who take the drug Alli in combination with diet and exercise typically lose 5–10 lbs over a six-month period -- slightly more weight than they would lose with… More...
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Fitting Exercise into Your Life
Being physically active has so many health benefits. So if you are thinking you can't possible fit 30 minutes or more of exercise into your daily routine, these tips from Johns Hopkins can help.
If finding enough time to exercise seems too much to contemplate, remember that any exercise is better than no exercise and small steps are the key to eventually making larger changes in your habits. What this means is that you shouldn't forgo… More...
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Finding Your Best Diet
The limited research on popular weight-loss plans drives home two messages: (1) weight loss is hard, and (2) finding the optimal diet for you as an individual is the only way to succeed. Here is some common-sense advice on how to choose a diet that suits you.
Long-term weight control is based on changing your eating patterns (and your physical activity habits) for a lifetime. Anyone can go on a diet for a couple of weeks,… More...
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Where's the D?
Vitamin D is an essential vitamin, helping to build strong bones and reducing the risk of osteoporosis. Here's advice on getting your daily dose of vitamin D.
Compared with most other vitamins, vitamin D is found naturally in only a few foods -- specifically, fatty fish such as salmon, mackerel, sardines, and tuna. In addition, milk, some orange juices, and some breakfast cereals are fortified with vitamin D. … More...
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Should You Take a Multivitamin?
Most people are able to meet their nutritional needs by eating a variety of nutrient-packed foods. While there is little evidence that the average person benefits from the daily use of a multivitamin-mineral supplement, there also is little evidence of harm from taking supplements that do not exceed 100% of recommended intakes of nutrients. … More...
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Portion Size, Calories, and Weight Loss
Perceptions of normal portion size have ballooned over the past 20 years -- increasing by 20 - 40% and adding substantial calories to our daily totals. And according to a recent study, the larger the size of a fast-food meal, the more likely that you will underestimate its calorie content. … More...
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Soft Exercises That Count
Exercise doesn't have to be a chore to offer health advantages. The latest studies suggest that 'soft' exercises, such as yoga, dog walking, and gardening, can help you manage your weight.
Most of these soft exercise activities are not extra-large calorie burners. But they do get you up and moving and away from the TV and fridge. Here are few exercises you might try to lose weight and enjoy yourself. … More...
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Are Fresh-Cut Fruits Less Nutritious Than Whole Fruits?
Looking for a way to up your consumption of fresh fruit? A recent study confirms that fresh-cut fruit stays fresh and nutritious for up to 6 days in the supermarket.
Fruits, vegetables, and other plant foods are packed with ingredients in addition to vitamins, minerals, and fiber. From anthocyanins (the red pigment in strawberries and cherries) to allylic sulfides (which are responsible for the pungent flavor of garlic and onions), these compounds, which are also known… More...
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The Obesity Vaccine
Researchers are trying to develop a vaccine that suppresses ghrelin -- a hormone secreted by the gut into the blood that acts on the brain to stimulate appetite. Eating more calories than you expend is an important cause of obesity. In fact, regardless of your genetic predisposition to obesity or your resting metabolic rate, you cannot gain weight without consuming more calories than you burn. … More...
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The Value of Soy
A panel of experts from the American Heart Association questions the benefits of consuming soy-based foods and supplements to reduce cardiovascular risk ... and offers bottom-line advice.
Tofu, soy protein, soymilk, soy flour, soy butter, and edamame (edible green soybeans) are all phytochemicals -- compounds from plant goods that may help to lower the risk of certain diseases. Tofu and other soy products are mild tasting and pick up the flavor of the foods they are… More...
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Are You Getting Enough Liquids?
As we age, our thirst response is blunted. As a result, many older Americans may not be drinking enough water and may be at risk for dehydration, according to a report in the American Journal of Nursing (Volume 106, page 40).
Water is an essential nutrient because it is involved in all the processes in your body. Since water needs vary with diet, physical activity, environmental temperature, and other factors, it is difficult to pin down… More...
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Why Americans Are Too Fat
Weight control is far more complex than simply balancing calories consumed with energy expended. Here are 10 top (alternative) reasons why Americans are overweight – and some may surprise you.
Rates of obesity are higher than ever in the United States. According to the Centers for Disease Control, more than six in 10 American adults are overweight or obese -- and most adults are about 25 lbs heavier than people were in the 1960s. To make… More...
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The Pros and Cons of Functional Foods
Functional foods have some health benefits, but functional foods are not a substitute for a healthy lifestyle or any medications your doctor may prescribe.
Peruse the shelves of your local supermarket and you're sure to find a proliferation of functional foods -- products that contain ingredients that purportedly offer health benefits, from lowering blood pressure and cholesterol to boosting your body’s immune system. But do these health products really provide the benefits their labels tout? Here… More...
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Tips on Getting Your 2-4 Cups of Vegetables a Day
Even if you’re not a vegetable fan, there's a lot you can do to get the recommended 2-4 cups of vegetables a day.
Your whole life you’ve been told, "Eat your vegetables!” And it’s good advice. Vegetables contain nutrients that are essential to your health and may reduce your risk of a myriad of chronic diseases from heart disease to diabetes and some cancers. The latest food pyramid recommends that you eat 2-4 cups of vegetables… More...
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Easy Ways to Keep Vegetables Safe
Here are 10 practical tips to help you avoid foodborne illnesses while you enjoy your vegetables.
Meat, poultry, and eggs are not the only foods that can cause foodborne illnesses. According to the Centers for Disease Control and Prevention (CDC), contaminated vegetables (and fruits) also are to blame. Follow these guidelines for safe vegetable preparation from the CDC’s FightBac! campaign: Vegetable guideline 1: Do not buy vegetables that are bruised or damaged. If blemishes or… More...
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Nuts for Nuts
In terms of protein, total fat, and calories, 1 oz of nuts is roughly equivalent to 2 oz of lean meat plus 2 tsp of vegetable oil. Nonetheless, the health benefits of nuts are considerable, as Johns Hopkins nutritionist Lora Brown Wilder explains.
Ask any nutritionist today about nuts, and he or she will tell you they are good for you -- in moderation, of course. That’s a whole new way of thinking about nuts,… More...
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The Truth About Trans-Fat Free
By now you’ve probably heard that trans fat is one of the unhealthiest fats in the American diet. That’s because trans fat not only raises low-density lipoprotein (LDL, or “bad”) cholesterol but trans fat also lowers the “good” high density lipoprotein (HDL) cholesterol. In fact, trans fat is so harmful to your health that the Institute of Medicine says there is no safe level of intake and recommends consuming as little trans fat as possible. More...
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Downsizing Your Plate To Reduce Weight
Clean your plate! It’s a mantra in America, and a contributor to the ever-increasing obesity problem. A major part of the obesity problem is portion sizes, which have grown substantially over the past four decades: A Coke has increased from 6.5 to 20 fl oz. or more, a bagel from 2–3 to 4–6 oz., and a chocolate bar from 1 to 1.5–8 oz. … More...
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Can You Be Fat But Fit?
Everyone knows that it’s unhealthy to be very overweight. But what if you are obese but still relatively physically fit? Does being fit cancel out the health risks of being obese, or at least some of them? In other words, is it possible that being obese isn’t the real problem, but rather being unfit? More...
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On the Glycemic Index and Healthy Carb Choices
Despite the negative publicity they’ve gotten over the past few years, all carbohydrates are not bad for your health.
You may have heard of the Glycemic Index, which measures how fast a carbohydrate is digested and raises blood sugar levels. The lower the glycemic value, the more staying power a food has and the longer it will suppress your appetite. The higher the Glycemic Index of a carbohydrate, the faster it is broken down in the… More...
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The Dangers of Too Much Body Fat
If you consume more calories than you expend, those extra calories will be stored primarily as fat regardless of whether the extra calories come from fats, carbohydrates, or proteins. Johns Hopkins experts explain the dangers of fat cell secretions.
It used to be thought that fat cells -- known as adipocytes in medical terminology -- were just storage bins for excess calories. Today, however, it is clear that adipocytes are very active cells that produce and… More...
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The Overeating Conundrum
Eating more calories than you expend is an important cause of obesity. In fact, regardless of your genetic predisposition to obesity or your resting metabolic rate, you cannot gain weight without consuming more calories than you burn. Even small excesses in calorie intake can add pounds over the long term. More...
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Are You Getting Enough Vitamin B?
B vitamins are vital for the breakdown and utilization of carbohydrates, fats, and proteins, and B vitamins also help to ensure proper functioning of the nervous system and the synthesis of red blood cells and genetic material. Folic acid, one of the B vitamins, is essential during the early months of pregnancy to prevent birth defects, such as spina bifida and cleft palate. More...
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How To Lose Weight And Keep It Off
Six weight loss lessons from the National Weight Control Registry
Who better to glean weight loss tips from than people who’ve successfully lost weight and not put it back on? That’s the idea behind the National Weight Control Registry, a database of about 4,500 men and women who have maintained a 30 lb. or greater weight loss for at least a year. (In fact, the average member of the registry has lost around 60 lbs. and… More...
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New Findings on Folic Acid and Fish Oil Supplements
Johns Hopkins Nutrition and Weight Control Health Alert: New Findings on Folic Acid and Fish Oil Supplements Folic Acid Reduces High Blood Pressure Risk in Women
Getting enough of the B vitamin folic acid is not only good for women looking to prevent birth defects in their future children, but folic acid may also protect them against high blood pressure, according to a 2005 study in the Journal of the American Medical Association. … More...
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Going Organic -- What Does the USDA Certified Organic Seal Really Guarantee?
More Americans are turning to organic foods out of a concern for the environment as well as a desire to minimize exposure to certain chemicals in food. As a result, the market for organic foods is thriving. Over the past decade, consumer demand for organic foods in the United States has increased 20% or more each year. The Food Marketing Institute estimates that approximately 40% of all U.S. shoppers have purchased at least one organic food product. A diverse array of organic goods—from produce to frozen organic foods—is readily available to consumers, and the popularity of organic foods is expected to continue. Now that retail giant Walmart has announced plans to sell organic foods in many of its markets, popularity of organic foods is certain to increase sharply. More...
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Sleep Deprivation -- A Link to Obesity?
One more reason to get a good night’s sleep: a recent study shows that people who sleep the least weigh the most!
Unfortunately, more and more Americans suffer from chronic sleep deprivation, with over one third of American adults now sleeping less than seven hours each night. Getting less than the recommended seven to nine hours of sleep a night can lead to poor concentration, raise the risk of colds and other infections, and leave… More...
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The Promise of Pomegranates
They’re delicious and full of heart-healthy antioxidants. Should you add pomegranates to your diet?
The pomegranate, a rosy-red fruit containing glistening red seeds surrounded by pulp, is harvested in the autumn and is now starting to appear in produce sections. An ancient fruit native to the Middle East, the pomegranate has long been valued for its supposed medicinal properties. Recently, scientists have begun gathering evidence to support some of these claims. Recent laboratory studies suggest… More...
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The Obesity-Cancer Connection
More than 90,000 cancer deaths a year could be prevented if American adults maintained a healthy weight.
An impressive amount of scientific evidence has established obesity -- defined as a body mass index (BMI) of 30 or more -- as a risk factor for developing various types of cancer. Obesity also increases the risk of dying of cancer, even for those forms of cancer for… More...
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