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How a 'Bad Food' Attitude Can Backfire

Do you struggle with cravings and wish you had the will power to cut out certain foods completely? When we work toward a healthy diet, so many of us think that making a list of food culprits and calling them off-limits will help us to succeed. However, if you take a deeper look at the psychology behind this flawed method, you’ll see so many reasons why adopting a ''good food'' or ''bad food'' attitude will never work.  Restricting certain foods won't just make dieting miserable--it can also ruin your good intentions of getting healthy and losing weight. Making arbitrary rules about good and bad food isn’t the answer to lasting lifestyle change. Instead, use the tips below to build a better relationship with food, learn to master cravings, build self-control and enjoy all foods in moderation.   Stop Labeling Foods as 'Good' and 'Bad' For decades, behavior analysts have studied the effects of deprivation on people’s preferences for food, tangible items and activities. The majority of literature on this topic says that, when we’re deprived of something, we’re more likely to select that particular item from an array of choices. In a recent study conducted at the University of Toronto at Mississauga, researchers found that participants who were asked to restrict either high-carb or high-protein foods for three days reported higher cravings for the banned foods. So, if you label chocolate as evil and forbid it from your menu, you’ll be more likely to want it in any form.   The good news is that some level of satiation (satisfying your craving for a particular food) can actually help you to avoid overindulging more often than not. If you can be conscious about your eating and have just enough of your favorite chocolate bar to satisfy that craving, you’ll be much less tempted to dip into the candy jar on your co-worker’s desk or buy a sweet snack from the vending machine.   This information about deprivation seems like common sense, but you’ve probably heard from friends or fellow dieters that the first step in avoiding high-calorie foods is putting them out of your mind altogether. Not true! Researchers are realizing that suppressing thoughts about a particular food can cause an increase in consumption of that food. In a 2010 study, 116 women were split into three groups. The first group was asked to suppress thoughts about chocolate, the second group was asked to actively think about chocolate, and the third group was instructed to think about anything they wished. Afterward, each of the participants was given a chocolate bar. The women who had suppressed their thoughts about chocolate ate significantly more chocolate than the others, despite identifying themselves as more ''restrained eaters'' in general. This just goes to show that ''out of mind'' doesn’t necessarily always mean ''out of mouth.''   Dump the Idea of 'Diet Foods' Often, when people are trying to eat better, they start to categorize foods into those that are on their diet plan and those that are not. However, banning specific foods from your weight-loss plan may just make you crave them more.  According to an article published this year in the journal Appetite, a UK study of 129 women measured the cravings of those who were ''dieting'' to lose weight, ''watching'' to maintain their weight, and not dieting at all. The researchers found that, compared with non-dieters, dieters experienced stronger, more irresistible cravings for the foods they were restricting.   Noticing the difference between healthy and unhealthy options is definitely key in establishing a pattern of better eating. And, when you’re starting a weight-loss program, it does help to read food labels and menus carefully so that you can choose wisely. However, when you start to categorize specific foods such as candy, baked goods, alcohol and fried chicken as foods you can’t have, you’re setting yourself up for a backfire. The issue with labeling a food as a forbidden substance is that your thoughts immediately center on that particular item... and then you inadvertently start bargaining and rationalizing to get more of it. (How many times have you broken your ''diet rules'' to reward a trip to the gym with chocolate or a long day at work with a cocktail or two?)   There are some diet plans out there that advocate choosing a particular day of the week as your ''cheat day''--a day when you can indulge in all the foods you’ve cut out during the week. But listing certain foods as ''cheats'' or ''treats'' can set up a scenario where you’re depriving yourself all week long and constantly looking to the future, waiting on the moment that you’ll be showered with your favorite forbidden goodies (like those commercials where fruit-flavored candies fall from a rainbow).   Besides causing you to crave, labeling certain foods as ''forbidden'' makes it really difficult to be mindful of and content with the healthy food you’re eating most of the time. Instead of worrying about restricting foods, try to redirect your focus on creating the most delicious salad, grilling a succulent chicken breast or munching a juicy piece of fruit. If you turn your attention to the abundance of healthy options in front of you instead of weighing the pros and cons of particular foods, you’ll be more likely to really relish and rejoice in your everyday choices.   Make Sense of 'Moderation' You’ve heard the line a thousand times: Everything in moderation. But what does this phrase really mean and how can you apply it to your healthy eating plan? Usually, people hand this advice out when they’re indulging in unhealthy food and drink and trying to get you to join in, say at a wedding or birthday party. So is it just peer pressure? Or is there something to this age-old saying?   Choosing to eat all foods in moderation works just fine for some people. If you have a healthy relationship with food (e.g., you have no trouble putting away the bag of chips after just one serving), then eating a little bit of your favorite food may satisfy your craving and leave you full until the next healthy meal.   However, for some people, it just doesn’t work that way. Sweets, salts and alcohol all cause biological reactions in the body that are hard to ignore. And, if you’re someone who responds strongly to these reactions, even one small bite can trigger you to continue sampling similar goodies. If you’re one of these folks, you’re definitely not alone, and it is important to know which foods affect you in these ways. Perhaps you’re a person who can have a bite of a sundae and pass the rest on to your spouse, but a fun-size candy bar can unravel your motivation and spark unhealthy choices for the rest of the day. Noting which tempting foods are your triggers can help you arrange your environment so that you don’t overindulge.   Rearranging your environment for success is the easiest way to change your behavior. If you do decide to indulge in a ''trigger food'' in moderation, opt to eat it in a place where there aren't any other snack options for you to munch on afterwards (a food-filled party would not be the best environment!). Choose snacks that you like, but don't love, so you're not tempted to eat too much but are still satisfied. Understanding which foods are likely to lead you down a slippery slope and preparing your environment and schedule for success will help you keep cravings at bay and keep your overeating under control.   Keep Cravings in Check Cravings are a good thing. On a basic, biological level, cravings tell us when we’re hungry, thirsty, sleepy and even when we need some human attention. The problem is that, because we’re so accustomed to having easy access to eat whenever we want and we’re able to choose from many unhealthy foods, the ratio of our wants and needs are all out of whack! It is time to step back and become aware of what we’re really craving and why. When we can look objectively at our yearnings for soda, chips, cake and cookies, we can make much better decisions about what we put in our mouths.   One of the best ways to get back in touch with your true cravings is to keep track of them.  For a few days, keep a journal of the time of day, what you’re craving, and whether you’re at work, at home, on the road, with your kids, etc. You can still give in to temptation—this exercise will simply give you a clearer picture of how often you crave, what you crave and in what settings those cravings occur.   In behavior science, before we try to change any habit, we do an assessment like this to look at the person’s current patterns so that we can set goals for small, stepwise changes. You’ll likely notice a pattern quickly (e.g., I always want something sweet with my 10 a.m. coffee). Then you can put some measures in place to deter this craving or make a healthy choice before it happens (e.g., I’ll start bringing a piece of fruit to eat with coffee so I don’t grab a muffin from the break room).   With a little mindfulness, you can ditch the ''good food, bad food'' attitude! Plan carefully and stay in tune with your body to make sensible decisions that will satisfy your cravings and promote weight loss.        References:   James A.K. Erskine & George J. Georgiou. 4 February 2010. Effects of thought suppression on eating behaviour in restrained and non-restrained eaters. Appetite 54, 3 (2010):499-503.   Jennifer S. Coelho, Janet Polivy, C. Peter Herman. 16 May 2006. Selective carbohydrate or protein restriction: Effects on subsequent food intake and cravings. Appetite 47, 3 (November 2006): 352-360.   David B. McAdam, Kevin P. Klatt, Mikhail Koffarnus, Anthony Dicesare, Katherine Solberg, Cassie Welch, & Sean Murphy. The effects of establishing operations on preferences for tangible items. Journal of Applied Behavior Analysis 38 (2005): 107-110.   Anna Massey & Andrew J. Hill. 18 January 2012. Dieting and food craving. A descriptive, quasi-prospective study. Appetite 58, 3 (June 2012): 781–785. Article Source: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1770

Break Out of Your Food Rut!

What's for dinner? What are you eating for breakfast or lunch tomorrow? If you aren't feeling excited about your meals, or if your kids are complaining about eating chicken again, you may be in a food rut.   It happens easily; between work obligations, social plans, and kids' soccer practices, we tend to fall back on easy-to-prepare staple meals that don’t require much thought or effort. And for some of us, cooking doesn’t come easily or isn’t a pleasure, so we rely on a handful of recipes we can confidently prepare.   While it's wonderful to have a few go-to meals you can rely on in a pinch, it can get old when you rely on the same meals too often. And that lack of excitement about what's on your plate could lead you to reach for additional snacks or sweets to bring more pleasure back to your eating—which can be a problem if you're trying to manage your weight or eat healthier.   We recently asked SparkPeople members if they were stuck in a diet rut, and we were surprised by how many people replied. Member CHOUBROU summed it up this way: ''The food rut is my biggest problem! I fall into it because eating the same go-to meals is convenient and easy. But eventually I get tired of eating the same thing, and that leads me to the temptation of eating out more, eating more frozen/processed meals, etc.''   SparkPeople member KALENSMOMMY5 asked for help: ''One of the main reasons I fall off the healthy eating wagon is that I get caught in a major food rut! As I am a full-time working single mom to a toddler, I have very limited time to cook, so I end up buying the same grab-and-go foods week after week. The unhealthy choices start to look more and more attractive as I get more bored with my standard foods. Help would be much appreciated!''   Lots of folks told us they’ve hit the wall, cooking-wise. What’s more, they shared great advice on how you can break boring food habits, no matter what causes them.   5 Signs You're Stuck in a Food Rut (and What to Do about It)   Sign #1: You Don’t Enjoy Cooking For many folks, getting dinner on the table is a chore, not a pleasure. If you don’t love to cook, or you’re not confident in your culinary skills, then it's normal to feel like you're in a food rut for awhile—at least until you develop a few basic meals that you can prepare quickly and easily. Here’s how:

  • First, think about what you enjoy eating. Sandwiches? Burritos? Breakfast for dinner? Salads? Consider how you can make those into healthy dinner options.  
  • Settle on three to five things you like, and find simple recipes for those meals. SparkRecipes is a great resource for quick and healthy meal ideas.  
  • Get comfortable with the basics. Once you’ve mastered an essential technique like sautéing boneless chicken breasts, then you can move on to experiment with different sauces or add-ins to change things up over time and prevent yourself from getting bored.  
  • Accept that you don’t love to cook, but don’t let that be your excuse for not eating healthy. If you master a few basic recipes, you’ll gain confidence—and you’ll be making a commitment to yourself.
Sign #2: You’re On Auto-Pilot Even accomplished home cooks tend to get stuck in a rut preparing the same go-to dinners over and over. Katie, a mother of two, posted: ''[My son] calls me on my food ruts—I know I've got problems when my garbage disposal of a kid complains about what I'm cooking.''   Like many folks who commented on our question about food habits, Katie says she refers to cooking magazines (her favorite is Food and Wine) for inspiration when she’s stuck in a routine. Cooking Light magazine and the books ''Cook This, Not That'' by David Zinczenko and Matt Goulding, and ''Fast Food My Way'' by Chef Jacques Pepin were also recommended as great resources for quick and healthy meals.   David posted about different ways to find culinary inspiration: ''I realize [I’m in a food rut] when I’m on auto-pilot preparing a meal that usually gives me joy to cook. I break it up by shopping somewhere new for groceries, or getting a new cooking gadget, or sharpening my knives or getting a new spice.''   A simple strategy for busting out of the auto-pilot cooking rut is to find alternate ways to prepare those go-to meals—in particular, look to different ethnic cuisines for interesting takes on your standards. If spaghetti with meat sauce is in your repertoire, try linguine with spicy shrimp sauce instead. Not feeling that leftover chicken? Turn it into something new, like a tostada. Sometimes simply swapping a few ingredients within a go-to recipe can give you a whole new flavor and make your meals interesting again. Same with sides: If you're always steaming broccoli or brown rice, experiment with other healthy veggies or whole grains such as whole-wheat couscous, millet or quinoa instead.   Sign #3: You Always Eat the Same Meals This food rut often shows up at the start of the day, when we’re so busy getting out the door that we neglect a healthy breakfast, or we choose convenience foods over healthy ones. SparkPeople member LINDSAYHENNIGAN commented that she found herself eating high-fiber breakfast cereal every day: ''I got too focused on how much fiber they added, and failed to notice the 40 grams of sugar I was consuming each morning. My trainer caught it, and switched me over to bread with 2 or less grams of sugar with peanut butter, and I feel so much better.''   SparkPeople member FLUTTEROFSTARS, a vegetarian, shared a bunch of great ideas she enjoys to start her day: ''I’m fighting to get out of my food rut! I’ve been 'Sparking' for two months now, and have come up with several winning mini-meals.'' Some of her favorites include:
  • Salad with Morningstar veggie crumbles and low-fat cheddar cheese
  • Omelets with frozen vegetable blend
  • Greek yogurt with strawberries and flaxseed
  • The ''one-minute microwave muffin'' recipes for breakfast sandwiches from SparkRecipes
We all go through busy periods in our lives—a hectic few weeks at work, an extra-busy sports season—and getting a healthy dinner on the table every evening is even more challenging. Creating a weekly meal plan and then shopping for all the ingredients you’ll need helps avoid the food rut. When you know in the morning what you’re making for dinner that night, you can avoid grabbing quick and not-so-healthy items on that emergency trip to the grocery.  And planning dinners that can be repurposed into lunches avoids brown-bag boredom.   Sign #4: You’re Bored with Brown Bagging We’ll congratulate you for committing to bringing a healthy lunch instead of heading to the nearest fast food joint. But the contents of your brown bag need an overhaul if you’re stuck in the PB&J or turkey sandwich routine day in and day out.   Turning dinner into lunch is a great way to vary your midday meal, especially if you plan ahead and prepare extra food in the evening for the next day’s (or week’s) lunchbox. A dinner of grilled steak and veggies can become a lunchtime salad, and a pasta supper easily transforms into a chilled pasta salad a day later.   SparkPeople member FELIFISH26 posted: ''I usually eat the same boring thing for lunch (half a turkey sandwich on sandwich thin bread, cottage cheese, low-fat chips). BLAH, right?! After awhile your taste buds start to get used to it all, and I could probably be eating cardboard and not know the difference!'' She solved her lunch dilemma by combining some cooked chicken from dinner the night before with fresh pico de gallo that she made with chopped tomato, onion and cilantro. New lunch idea: chicken tacos.   Sign #5: You’re Stuck on ''Diet-Safe'' Foods Several SparkPeople members commented that their commitment to weight loss means they have a limited number of meal options that meet their calorie limits. Member STACYD16 wrote, ''I do believe that I'm in a food rut. I eat the same things daily because I know their caloric contents. I do have a cheat day about once a week that I really enjoy—and I thought that would throw me off, but it has really helped. I realized my issue is more portion control vs. the actual foods that I eat.''   While eating within a calorie range can be a challenge, portion control can help. You can also search for specific recipes within a certain calorie range by using the Advanced Search on SparkRecipes.com. So if you want slow-cooker dinners that contain fewer than 400 calories, simply edit your search options and voila! You'll be surprised just how many delicious and easy meals you can find within your calorie range for any meal.   When All Else Fails: Embrace the Rut Here’s one final strategy for breaking out of your food rut—know that you’ll get into one. Steve posted about exactly that: ''Another thing I'll do is the mid-week ‘king's food’ omelet—where, no matter what, I'll cook an omelet using the leftovers of previous meals. This does two things: It creates interesting flavors with combos I’d normally never think of, and it motivates me to cook good stuff early in the week because it's potential omelet fodder.''   Just as you can't expect perfection when it comes to eating within your calorie range, losing two pounds per week, or exercising as much as you'd like, you can't expect to be perfect in the kitchen, either—or to love every bite you eat. Accept that we all go through ruts with our food. But instead of allowing it to throw you off track, use it as a sign to change things up and find creative ways to make your food fun and delicious again. And remember, this (food rut) too, shall pass!   Article Source: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1759

How to Grow Your Own Herbs for Cooking

The next time a recipe calls for fresh basil, skip the poor substitute of dried basil, forgo the last-minute dash to the supermarket for some overpriced wilted basil, and just pluck a few tender leaves off of the basil plant you have growing in your very own herb garden.  What? You don't have fresh basil growing in your garden? Well consider this your invitation to start. Growing your own herbs is a simple and inexpensive undertaking that pays off big for your taste buds and your budget.  If you can keep a houseplant alive, you can sustain an herb garden.  Here’s how. Decide what you want to grow.  Some popular choices from home cooks are listed here along with their care instructions.  Start with just a few that you know you’ll use regularly, and then branch out from there. Herb Special Care How to Harvest How to Use Basil Pinch off any flowers that appear. This preserves the plant’s flavor, and will also help increase the leaf density of each stem. Harvest the upper leaves first, taking just a few leaves from each stem at a time. Add raw to salads, sandwiches and wraps, cook into soups and sauces, chop and sprinkle on pizza, make pesto. Parsley Parsley has a longer than average germination period of three to four weeks, so extra patience is required. Cut the outermost stalks just above ground level, which will encourage further growth. Both the leaves and stalks can be eaten in salads, soups, and Mediterranean dishes like Tabouli. Chives If you don’t intend on eating the flowers, pinch them off as soon as they begin to appear. Cut the leaves with scissors, starting with the outside leaves first, allowing about 2 inches of the leaves to remain. This entire plant can be eaten from top to bottom— the bulbs taste like mild onions, the leaves can be used in salads and other dishes, and even the flower heads can be tossed into salads. Cilantro Cilantro does not like hot weather. If the soil temperature reaches 75 degrees, the plant will bolt and go to seed, making this a short-lived herb. Aggressive pruning will extend its life, so be ready to use or store it. Save the seeds to use in cooking (the seeds are called coriander) or to plant. There are two methods of harvesting cilantro. When the plant reaches about 6" in height, you can remove the outer leaves with a scissors, leaving the growing point intact for new growth. Or you can wait until the plant is almost completely grown and pull it from the soil by its roots to use the whole bunch at once. Salads, wraps, dips, and many Mexican recipes. Rosemary This plant can be difficult to start from seed, so you may wish to buy a mature plant. And be careful not to overwater—rosemary likes its soil on the dry side. Simply cut off pieces of the stem as you need it. Many culinary and even medicinal uses. Thyme This plant can take awhile to start from seed, so you may wish to buy a mature plant. Drought-tolerant thyme is extremely easy to care for, and prefers drier soils. Simply cut off pieces of the stem as you need it. Often used to flavor meats, soups, and stews. Dill Drought-tolerant dill is extremely easy to care for, and prefers drier soils. Don't start harvesting dill until it's at least 12 inches tall, and never take more than one-third of the leaves at any one time. Great flavoring for fish, lamb, potatoes, and peas. Mint Mint is an invasive plant so stick to container gardening with this one. Pinch off sprigs as you need them. Mint is extremely versatile, and can be used in salads, desserts, drinks, and many other recipes. You can even chew it by itself for a pleasant, refreshing flavor.   Decide where to plant your herbs. Many herbs grow well indoors and outdoors in the ground or in containers.  If you have a little space with at least 5 hours of direct sunlight a day, you may prefer to grow them indoors, as the herbs will be much more accessible for cooking and watering, and not subject to threats of pests, weeds, or variations in temperature. Decide whether you’ll start from seeds or seedlings.  Seedlings are very young plants that you can transplant into your own garden. They are typically only available in the spring and summer from gardening centers and farmers markets.  Seeds cost less, but take more time and resources to grow from scratch (here's how). Gather your materials.  You’ll need a few gardening tools, like a small shovel or spade, some gardening gloves and pots or containers (optional since herbs can also be planted directly into the soil). You’ll also need some fertilized soil.  If you have a compost pile, you can use some fully decomposed compost to fertilize the soil.  Otherwise, you can use a general purpose compost solution, available in any gardening store.   If you’re container gardening, use a packaged potting soil mix, which will be free of pests. Start planting.  If you’re starting from seeds, sow into moist soil and cover with 1/2 inch of soil on top.  The seeds should germinate in about one week.  If you’re using a pot or container for seedlings, follow these steps.

  1. Ensure proper drainage by filling the pot with a shallow layer of course gravel.  
  2. Fill the pot about 1/2 of the way full, and place the plant, still in its original container, into the new pot.  Add dirt around the plant, gently packing it into place, so that the top of the new soil is at the same level as the top of the plant’s original soil.   
  3. Remove the plastic pot, tap it so you can easily slide the plant and all of its soil out, and place the plant and all of its soil into the hole in the soil of the new pot.
Care for your plants. Water at the base of the plant when the soil begins to feel dry, at least once per week.  Pull weeds that appear near the plant, because they will steal the nutrients from the soil.  If growing outdoors, bring them in before the first frost. Harvest the herbs.  Most plants will grow new leaves if you don’t pick the stems bare. You can pick the leaves with your fingers or snip them with kitchen shears. Use or store the herbs.  Many recipes call for fresh herbs, so simply pick your herbs, wash them and pat them dry before using in your favorite recipes. To store, you can preserve your herbs for future use by freezing them or drying them.  In either case, you must first prep them.  First, remove any soil or bugs by rinsing in cold water.  Then, remove flowering stems and flowers and gently remove excess water by patting with a paper towel.  Once your herbs are prepped, you can choose your method of storage:
  • Air drying:  Cut the stems at soil level and hang upside down in bunches (so that the flavorful oil travels into the leaves) to dry for one to two weeks.  Once dry, remove the leaves from the stems and store in a dry, airtight container for up to a year.  
  • Freezing:  The benefit of freezing, as opposed to drying, is that the herbs retain more of their just-picked flavor.  Place clean herbs directly into freezer bags, or try the cube method: Place a few teaspoons of chopped, fresh herbs into each cell of an ice cube tray.  Fill the trays with water, and freeze.  When cooking, just pop out a cube and add it to the pot like you would fresh herbs!
Article Source: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1739

8 Tips for Deciphering Diet Claims

Though food is supposed to be one of life's simple pleasures, few things cause more angst and confusion. It's no wonder why. We're constantly being told which foods we should eat to be healthy, which diets we should follow to be skinny, which preparation methods we should use to be safe, and which chemicals and contaminants in food we should shun to avoid illness. It's enough to give anyone indigestion. If you're confused about what to believe, you've come to the right place. In "Coffee Is Good for You," I'll give you the bottom line on an array of popular diet and nutrition claims in a quick, easily digestible way. Research about diet and health rarely yields the equivalent of DNA evidence, which provides incontrovertible proof. All types of studies come with caveats. However, if interpreted properly, a body of research can allow us to make sound judgments about how believable a claim is. Trying to make sense of the seemingly endless stream of food and nutrition claims can be overwhelming. Remembering the following 8 rules will make the task easier and allow you to stay focused on what’s really important:

  1. Don’t fixate on particular foods. Be wary of lists of miraculous “superfoods” you must eat or “toxic” foods you should never touch. Rather than worrying about squeezing one food or another into your diet, focus on your overall eating patterns, which should include plenty of vegetables, fruits, whole grains, fish, legumes, and good fats, and limited amounts of refined carbohydrates, junk food, red meat, and trans fats.  
  2. Look beyond narrow categories like carbs and calories. Many diet books and seals of approval on foods emphasize one or two factors, such as the calorie or carbohydrate count, while giving short shrift to other important things, like fiber, sodium, or trans fat. The fact that a hamburger is lower in calories than a salad doesn’t necessarily make it a better option. Likewise, just because fruit punch or cereal has added vitamins doesn’t mean it’s healthful. What’s important is the overall nutritional profile. You can get this from comprehensive food- scoring systems such as NuVal, which ranks the healthfulness of foods based on more than 30 factors.  
  3. Forget about fad diets. A plethora of weight- loss plans promise to melt away pounds quickly and easily. But in the long run, they rarely work. About 95 percent of dieters eventually regain lost weight. Instead of searching for the secret to skinniness, which doesn’t exist, try to eat more healthfully and be mindful of how much you’re consuming. Combined with exercise, this approach can prevent weight gain and, over time, lead to weight loss. And unlike dieting, it’s something you can stick with long term.  
  4. Recognize the limits of vitamin pills. While vitamin and mineral supplements can help make up for deficiencies of nutrients, they generally don’t live up to their billing when it comes to preventing disease, boosting energy, or improving your overall health. Supplements pack far less nutritional punch than food, which contains multiple nutrients that interact with one another and with other foods in a variety of complex ways. As a result, vitamin pills can’t compensate for an unhealthful diet. And they can cause harm if you take too much of certain nutrients.  
  5. Ignore health claims on food packages and in ads. A few such claims, such as those related to sodium and high blood pressure, are officially approved by the FDA, but most aren’t. They fall under a loophole that allows companies to use sneaky language like “helps maintain healthy cholesterol levels” or “helps support a healthy immune system.” Because these phrases don’t explicitly say that the food prevents or treats disease— even though that’s what any normal person would infer—manufacturers don’t have to provide any evidence. What’s more, there are no strict definitions for frequently used terms such as all natural, low sugar, and made with whole grains or real fruit. Because it’s virtually impossible to distinguish between legitimate and misleading claims by manufacturers, the best approach is to disregard them all and get your information from the Nutrition Facts panel on the package.  
  6. Verify emails before forwarding them. The vast majority of emails about food and nutrition are half truths or outright hoaxes. If someone forwards you an email claiming, for example, that canola oil is toxic or that asparagus cures cancer, assume it’s not true, no matter how scientific it sounds. Check it out with a reputable source like Snopes. com or Urbanlegends. about. com. Forwarding unconfirmed claims only adds to the hype, misinformation, and confusion.  
  7. Don’t be influenced by just one study. When you encounter news reports about the latest study, don’t jump to conclusions based on that alone. Remember that it’s just one piece of a puzzle. What matters is the big picture— what scientists call the totality of the evidence. For a credible overview of the science, check out online sources such as the Nutrition Source from Harvard School of Public Health, or newsletters such as Nutrition Action Healthletter, the Tufts Health & Nutrition Letter, and the Berkeley Wellness Letter. Or go to www. pubmed. gov and look up the research yourself.  
  8. Enjoy eating! As I said at the beginning of this book, all the admonitions about which foods we should and shouldn’t consume can make eating a stressful chore. But it doesn’t have to be that way. Using science as your guide, focus on the claims with the greatest credibility and relevance, and tune out the rest. That way, you’ll feel less overwhelmed. While following sound nutrition advice is important for good health, it need not spoil your dinner. Bon appétit!
   Adapted with permission from "Coffee is Good for You" by Robert J. Davis, PhD, by arrangement with Perigee, a member of Penguin Group (USA) Inc., Copyright (c) 2012 by Robert J. Davis, PhD, MPH. Article Source: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1725

House Leaders ‘Came Up Short’ In Effort To Kill Obamacare

Despite days of intense negotiations and last-minute concessions to win over wavering GOP conservatives and moderates, House Republican leaders Friday failed to secure enough support to pass their plan to repeal and replace the Affordable Care Act.

House Speaker Paul Ryan pulled the bill from consideration after he rushed to the White House to tell President Donald Trump that there weren’t the 216 votes necessary for passage.

“We came really close today, but we came up short,” he told reporters at a hastily called news conference.

When pressed about what happens to the federal health law, he added, “We’re going to be living with Obamacare for the foreseeable future.”

Ryan originally had hoped to hold a floor vote on the measure Thursday — timed to coincide with the seventh anniversary of the ACA — but decided to delay that effort because GOP leaders didn’t have enough “yes” votes. The House had been in session Friday while members debated parts of the bill.

The legislation was damaged by a variety of issues raised by competing factions of the party. Many members were spooked by reports by the Congressional Budget Office showing that the bill would lead eventually to 24 million people losing insurance, while some moderate Republicans worried that ending the ACA’s Medicaid expansion would hurt low-income Americans.

At the same time, conservatives, especially the hard-right House Freedom Caucus that often has needled party leaders, complained that the bill kept too much of the ACA structure in place. They wanted a straight repeal of Obamacare, but party leaders said that couldn’t pass the Senate, where Republicans don’t have enough votes to stop a filibuster. So they chose to use a complicated legislative strategy called budget reconciliation that would allow them to repeal only parts of the ACA that affect federal spending.

The decision came after a chaotic week of negotiations, as party leaders sought to woo more conservatives. Trump personally lobbied 120 members through personal meetings or phone calls, according to a count provided Friday by his spokesman, Sean Spicer. “The president and the team here have left everything on the field,” Spicer said.

On Thursday evening, Trump dispatched Office of Management and Development Director Mick Mulvaney to tell his former House GOP colleagues that the president wanted a vote on Friday. It was time to move on to other priorities, including tax reform, he told House Republicans.

“He said the president needs this, the president has said he wants a vote tomorrow, up or down. If for any reason it goes down, we’re just going to move forward with additional parts of his agenda. This is our moment in time,” Rep. Chris Collins (R-N.Y.), a loyal Trump ally, told reporters late Thursday. “If it doesn’t pass, we’re moving beyond health care. … We are done negotiating.”

Trump’s edict clearly irked some lawmakers, including the Freedom Caucus chairman, Rep. Mark Meadows (R-N.C), whose group of more than two dozen members represented the strongest bloc against the measure.

“Anytime you don’t have 216 votes, negotiations are not totally over,” he told reporters who had surrounded him in a Capitol basement hallway as he headed in to the party’s caucus meeting.

Shortly before Ryan’s press conference, Trump called Washington Post reporter Robert Costa to say they were pulling the bill back from consideration. Costa said the president seemed at ease with the decision and did not blame Ryan for the defeat.

Trump, Ryan and other GOP lawmakers tweaked their initial package in a variety of ways to win over both conservatives and moderates. But every time one change was made to win votes in one camp, it repelled support in another.

The White House on Thursday accepted conservatives’ demands that the legislation strip federal guarantees of essential health benefits in insurance policies. But that was another problem for moderates, and Democrats suggested the provision would not survive in the Senate.

Republican moderates in the House — as well as the Senate — objected to the bill’s provisions that would shift Medicaid from an open-ended entitlement to a set amount of funding for states that would also give governors and state lawmakers more flexibility over the program. Moderates also were concerned that the package’s tax credits would not be generous enough to help older Americans — who could be charged five times more for coverage than their younger counterparts — afford coverage.

The House package also lost the support of key GOP allies, including the Club for Growth and Heritage Action. Physician, patient and hospital groups also opposed it.

It’s not clear what will happen next to the Republican effort to overturn or modify Obamacare. But White House officials told members Thursday that if they couldn’t pass the legislation, the president wanted to turn to other priorities, including tax reform. “The president understands this is it,” Spicer said. “We had this opportunity to — to change the trajectory of health care, to help improve — put a health care system in place and to end the nightmare that Republicans have campaigned on called Obamacare.”

Not A Done Deal: House Leaders ‘Came Up Short’ In Effort To Kill Obamacare

Despite days of intense negotiations and last-minute concessions to win over wavering GOP conservatives and moderates, House Republican leaders Friday failed to secure enough support to pass their plan to repeal and replace the Affordable Care Act.

House Speaker Paul Ryan pulled the bill from consideration after he rushed to the White House to tell President Donald Trump that there weren’t the 216 votes necessary for passage.

“We came really close today, but we came up short,” he told reporters at a hastily called news conference.

When pressed about what happens to the federal health law, he added, “We’re going to be living with Obamacare for the foreseeable future.”

Ryan originally had hoped to hold a floor vote on the measure Thursday — timed to coincide with the seventh anniversary of the ACA — but decided to delay that effort because GOP leaders didn’t have enough “yes” votes. The House had been in session Friday while members debated parts of the bill.

The legislation was damaged by a variety of issues raised by competing factions of the party. Many members were spooked by reports by the Congressional Budget Office showing that the bill would lead eventually to 24 million people losing insurance, while some moderate Republicans worried that ending the ACA’s Medicaid expansion would hurt low-income Americans.

At the same time, conservatives, especially the hard-right House Freedom Caucus that often has needled party leaders, complained that the bill kept too much of the ACA structure in place. They wanted a straight repeal of Obamacare, but party leaders said that couldn’t pass the Senate, where Republicans don’t have enough votes to stop a filibuster. So they chose to use a complicated legislative strategy called budget reconciliation that would allow them to repeal only parts of the ACA that affect federal spending.

The decision came after a chaotic week of negotiations, as party leaders sought to woo more conservatives. Trump personally lobbied 120 members through personal meetings or phone calls, according to a count provided Friday by his spokesman, Sean Spicer. “The president and the team here have left everything on the field,” Spicer said.

On Thursday evening, Trump dispatched Office of Management and Development Director Mick Mulvaney to tell his former House GOP colleagues that the president wanted a vote on Friday. It was time to move on to other priorities, including tax reform, he told House Republicans.

“He said the president needs this, the president has said he wants a vote tomorrow, up or down. If for any reason it goes down, we’re just going to move forward with additional parts of his agenda. This is our moment in time,” said Rep. Chris Collins (R-N.Y.), a loyal Trump ally, told reporters late Thursday. “If it doesn’t pass, we’re moving beyond health care. … We are done negotiating.”

Trump’s edict clearly irked some lawmakers, including the Freedom Caucus chairman, Rep. Mark Meadows (R-N.C), whose group of more than two dozen members represented the strongest bloc against the measure.

“Anytime you don’t have 216 votes, negotiations are not totally over,” he told reporters who had surrounded him in a Capitol basement hallway as he headed in to the party’s caucus meeting.

Shortly before Ryan’s press conference, Trump called Washington Post reporter Robert Costa to say they were pulling the bill back from consideration. Costa said the president seemed at ease with the decision and did not blame Ryan for the defeat.

Trump, Ryan and other GOP lawmakers tweaked their initial package in a variety of ways to win over both conservatives and moderates. But every time one change was made to win votes in one camp, it repelled support in another.

The White House on Thursday accepted conservatives’ demands that the legislation strip federal guarantees of essential health benefits in insurance policies. But that was another problem for moderates and Democrats suggested the provision would not survive in the Senate.

Republican moderates in the House — as well as the Senate — objected to the bill’s provisions that would shift Medicaid from an open-ended entitlement to a set amount of funding for states that would also give governors and state lawmakers more flexibility over the program.  Moderates also were concerned that the package’s tax credits would not be generous enough to help older Americans — who could be charged five times more for coverage than their younger counterparts — afford coverage.

The House package also lost the support of key GOP allies, including the Club for Growth and Heritage Action. Physician, patient and hospital groups also opposed it.

It’s not clear what will happen next to the Republican effort to overturn or modify Obamacare. But White House officials told members Thursday that if they couldn’t pass the legislation, the president wanted to turn to other priorities, including tax reform. “The president understands this is it,” Spicer said. “We had this opportunity to — to change the trajectory of health care, to help improve — put a health care system in place and to end the nightmare that Republicans have campaigned on called Obamacare.”

Kaiser Health News (KHN) is a national health policy news service. It is an editorially independent program of the Henry J. Kaiser Family Foundation.

Not A Done Deal: Ryan Pulls Back Bill To Replace Obamacare

Despite days of intense negotiations and last-minute concessions to win over wavering GOP conservatives and moderates, House Republican leaders Friday failed to win enough support to pass their plan to partially repeal and replace the Affordable Care Act.

House Speaker Paul Ryan made the announcement at the Capitol after rushing to the White House to meet with President Donald Trump. The decision came after a fluid 24 hours of negotiation among Republican leaders and different factions of the party. The leadership had hoped to have a vote on their bill Thursday but put that off after it was clear they didn’t have enough “yes” votes. Trump issued an ultimatum to House members Thursday night, saying he was done with concessions and they needed to vote Friday to get the legislation moving. But the gambit did not change enough votes to push the bill through the House.

Story is developing. Check back here for more details shortly.

Insurers May Notch Bigger Profits From Fewer Customers In ‘Trumpcare’

The House GOP’s embattled health care bill has plenty of detractors: Democrats, hospitals, the American Medical Association and the House Freedom Caucus all oppose it. But the insurance industry is not on that list — even though it stands to lose millions of customers.

One reason the industry has been hanging back: Insurers’ profits are expected to fatten under the bill.

The House Republicans’ replacement plan would likely attract more younger, healthier consumers to the individual market than the Affordable Care Act did, according to Standard & Poor’s, the corporate credit rating firm. The ACA tilted the opposite way, offering more options for older, sicker Americans whose health care claims eroded insurers’ profits.

“Profitability will likely improve, as the replacement plan can result in an improved risk pool in the individual market,” S&P said in a report on the House leadership’s initial plan.

A vote on the GOP “Trumpcare” bill is expected Friday, but by late Thursday it remained unclear whether there were enough votes to pass it. The Trump administration has said if the measure doesn’t pass Friday, it will abandon the effort to replace Obamacare.

Under the current health law, an insurer is allowed to charge a 64-year-old consumer a premium that’s three times what it charges a 21-year-old. The House bill allows insurers to charge older consumers premiums that are five times higher.

That change would reduce premiums for younger consumers but boost them significantly for people in their 50s and 60s – even with tax credits that increase for older people under the GOP plan.

Not all insurers are enthusiastic about what’s in the House bill. Those that are also mainly in the business of managing Medicaid services to enrollees under contract with states — such as Molina Healthcare — oppose the bill because of the expected sharp reductions in Medicaid if the House measure is enacted.

In a new analysis of the House bill that was released Thursday, the Congressional Budget Office predicted 9 million people would fall off Medicaid rolls by 2020 and 14 million by 2026. Overall, 52 million Americans under 65 would be uninsured by 2026 compared with 28 million that year under current law, the CBO said.

America’s Health Insurance Plans (AHIP), which has expressed concerns about the bill but hasn’t taken a formal position for or against the bill, has said the legislation’s provisions would give short-term relief to insurers that have been mostly losing money since the exchanges started in 2014.

Those include giving states $100 billion over 10 years to start high-risk pools and stabilization funds to help insurers deal with higher-risk customers.

One of the most significant positives for insurers in the GOP bill is the elimination of a tax that all insurers paid under the ACA. The industry paid $8 billion in 2014 and is expected to pay $14.3 billion in 2018. Congress temporarily suspended the fee for this year.

Insurers’ opposition to the tax was one of the main reasons why the insurance industry chose not to support the ACA when it was approved in 2010. However, the insurance industry built support for the law by throwing its weight behind a requirement preventing insurers from refusing coverage to consumers with preexisting conditions in exchange for a mandate that most Americans have health coverage.

Although many conservative Republicans favor ending the individual mandate, the GOP bill as originally proposed would instead require that Americans keep continuous health coverage or pay a 30 percent penalty when they do buy private coverage.

Many of the nation’s largest insurers, such as UnitedHealthcare, Cigna and Aetna, were never large players in the health law’s exchanges or they have pulled out citing steep financial losses. For them, the elimination of the health insurer tax makes the GOP bill look appealing, said Ana Gupte, a health analyst with Leerink, an investment bank. “The GOP bill is a net positive” for those insurers, she said.

Even insurers with many customers on ACA policies now will be better off financially in the GOP bill, Gupte said. “They will make a bigger [profit] margin on a smaller number of people,” she said.

Anthem, a larger player in the Obamacare marketplaces, has said the GOP bill would benefit insurers and individuals by ensuring that remaining insurers stay in the market to provide choices for consumers.

Health insurers’ cautious optimism about the bill contrasts with the rest of the health industry. Lobbying groups representing doctors, hospitals and nurses have objected vehemently to the legislation. AHIP spokeswoman Kristine Grow said the group remains concerned about the long term stability of the Medicaid health plan market because the GOP bill would kill the Medicaid expansion and reduce federal Medicaid funding to states. She also said it’s too early to know how insurers’ 2018 premiums would be affected under the GOP bill.

A big uncertainty for insurers is whether the Trump administration will continue to allow a key program under Obamacare that helps low-income individuals with out-of-pocket health costs. House Republicans suspended a lawsuit that claimed the $7 billion federal funding of the program was illegal.

The program’s future is of concern to Dr. J. Mario Molina, CEO of Molina Healthcare, which has 3 million Medicaid members and nearly 1 million customers on Obamacare exchange plans. The Long Beach, Calif.-based company operates in about a dozen states.

But Molina said his biggest concern is the GOP bill will return the country to the broken individual market system in place before 2014. “The main thing I am worried about is this bill will cause millions of people to lose insurance coverage,” he said.

Regardless of what Congress and the Trump administration decide to do with Medicaid’s federal funding, Molina predicted more states will shift Medicaid recipients into managed care plans to control costs. “In the short term, we will still grow,” he said.

Kaiser Health News (KHN) is a national health policy news service. It is an editorially independent program of the Henry J. Kaiser Family Foundation.

A 15-Minute Vinyasa Flow That Eases Neck Pain and Tension

A bad night's sleep, a killer upper-body workout, a long day hunched over your desk—whatever causes your neck pain and tension, you need relief fast. This 15-minute vinyasa flow will help soothe the sore muscles in your neck and around your upper spine. 

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You'll flow through a sequence of seated poses—that's right, you don't even need to stand up for this one. Just sit back, relax, and use your breath to guide you through each stretch and pose for relief. This practice is gentle and calming, making it a perfect choice for when you wake up with a stiff neck or before bed after a stressful day. All you need is a mat; then hit play to get started. 

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

7 No-Bake Chocolate Desserts You Can Throw Together in 20 Minutes or Less

The next time you have a hankering for chocolate (probably right now), you can make an easy homemade treat without ever turning on the oven. Because, really, who has the patience to preheat when it's a chocolate emergency? This week's featured foodie, Megan Gilmore of Detoxinista, has tons of ideas for no-bake cookies, brownies, crumble bars, and puddings that we're drooling over. If the recipes in her newest cookbook, No Excuses Detox, are anything like these, then we'll be ordering ASAP. After one look at these seven chocolate recipes, you’ll have no excuse not to dive in tonight.

1. Vegan Almond Butter Buckeyes A healthier twist on the popular chocolate-covered peanut butter balls, these naturally sweetened almond butter truffles are cloaked in a quick 3-ingredient homemade chocolate shell. Feel free to use sunflower butter as a nut-free alternative too.  2. Vegan Mini Peanut Butter Cups These bite-size candies call for just five ingredients and are lower in sugar than the store-bought variety. If you have more time, Meghan suggests stuffing them into these Peanut Butter Temptation Cookies for an ultra-decadent treat—we're definitely doing that. 3. No-Bake Brownie Bites Calling for just four main ingredients, these chocolate bites taste like the rich brownies from the bakery next door. They're ready in half the time it would take to bake a batch and are sweetened with fruit... and that's it. 4. Vegan Cookie Dough "Ice Cream" You only need about 15 minutes and a mini-food chopper to make this quick and easy dairy-free ice cream. It's almost entirely sweetened with fruit, depending on whether you choose to add some mini dark chocolate chips or not (and we highly recommend that you do).  5. No-Bake Chocolate Pecan Crumble Bars Buttery pecans and sweet dates? Dream. And in these bars it's a double dream because they make up the crust and the crumbly top, with a layer of homemade chocolate in-between. These bars only take about 15 minutes of prep work, but you will need to let them set in your freezer for an hour or two before serving for best texture.  6. Creamy Chocolate Chia Pudding Most chia puddings have a tapioca-like texture, but when you blend it, the outcome is super-thick, smooth, and creamy. We'll take two for breakfast, thanks. 7. Easy Dark Chocolate Avocado Truffles If you needed one more reason to worship the avocado, here it is: These truffles get their creaminess from a ripe avocado, not heavy cream. And all you’ll taste is the chocolate.

You can find Megan on Facebook, Pinterest, Instagram, and Detoxinista.com. For exclusive recipes and meal plans, check out her cookbooks, Everyday Detox and the latest, No Excuses Detox, where she shares crowd-pleasing healthy recipes that are fast and affordable, using ingredients you probably already have in your pantry. (Available on amazon.com for $10.70.)

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