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News! Among Younger Women, Obesity is on the Rise. So are Strokes
Researchers found that the incidence of stroke among women ages 35 to 54 rose from 0.6 percent to 1.8 percent during two periods studied (1988-1994 and 1999-2004).
Abdominal obesity also ballooned, from 47 percent to 59 percent. Ab fat has been linked to metabolic syndrome (high blood pressure, poor cholesterol numbers, and insulin resistance), which can up stroke risk.
To keep tabs on your odds, avoid saturated fat and get your cholesterol checked every five years.
Source: Lead researcher Amytis Towfighi, M.D., USC
Women more likely to suffer Whiplash
Swedish scientists have found that female drivers are three times more likely than men to suffer whiplash. The reason: Women tend to lean forward while driving, distancing themselves from the headrest. This allows the head to jerk in a collision. To stay safe, reposition the car seat so your head can rest comfortably against it.
Source: Umea University, Sweden
Best 38 Packaged Foods for Women
A list of taste bud-pleasing products that fight disease and stop flab before it starts- from nutritionist and weight-loss expert Lisa Drayer, R.D.
The really good-for-you items usually have a single ingredient (apples, lettuce, chicken) and look like something you'd find on a farm.
If you're like most women, you hit the grocery store no more than once or twice a week for 10 minutes to an hour- hardly enough time to examine every nutrition label.
Here are 38 best packaged foods for women, which deliver more of the nutrients your body needs to stay fit and slim without the excess calories, chemicals, and saturated fat that can weigh you down. You may not be able to get all 38 in your cart in 10 minutes or less, but you could definitely burn some fat trying.
BREAD and CEREAL: The more fiber, the better.
1. Bagel
Thomas' 100% Whole Wheat Mini Bagels. A bagel with the same calories as a slice of bread!
Per bagel: 120 calories, 1 g fat (0 g saturated), 210 mg sodium, 25 g carbohydrates, 3 g fiber, 6 g protein.
2. Breakfast Cereal
Kashi Heart to Heart. Packed with antioxidants and fiber, lightly sweet and crunchy.
Per cup (Wild Blueberry): 200 calories, 2.5 g fat (0.5 g saturated), 130 mg sodium, 42 g carbohydrates, 4 g fiber, 6 g protein.
3. Cereal for snacking
Barbara's Bakery Cinnamon Puffins: Crunchy cinnamon-corn squares yummy enough to munch sans milk.
Per 2/3 cup: 100 calories, 1 g fat (0 g saturated), 150 mg sodium, 26 g carbohydrates, 6 g fiber, 2 g protein.
4. Oatmeal
Quaker Nutrition for Women: Tummy-filling oatmeal fortified with folic acid, iron, and half your daily calcium.
Per packet: 170 calories, 2 g fat (0.5 g saturated), 330 mg sodium, 32 g carbohydrates, 3 g fiber, 5 g protein.
5. Granola.
Bear Naked All Natural Granola. We love Apple Cinnamon, with almonds, walnuts, coconut, and honey.
Per 1/4 cup (Apple Cinnamon): 140 calories, 7 g fat (1.5 g saturated), 0 mg sodium, 17 g carbohydrates, 3 g fiber, 3 g protein.
6. Sliced Bread.
Pepperidge Farm 100% Whole Wheat Natural Whole Grain Bread: Thick, tasty slices high in fiber and protein.
Per slice: 110 calories, 1.5 g fat (0.5 g saturated), 150 mg sodium, 20 g carbohydrates, 3 g fiber, 4 g protein.
7. Tortilla/ Wrap
Wrap-itz 100% Whole Wheat Wraps: Omega-3s and 30 percent of your calcium RDA.
Per wrap: 120 calories, 2.5 g fat (0 g saturated), 280 mg sodium, 20 g carbohydrates, 3 g fiber, 3 g protein.
8. Pita Bread.
Thomas' Sahara 100% Whole Wheat Pita Pockets: Higher in muscle-building protein than a lot of pita out there.
Per pita: 140 calories, 1.5 g fat (0 g saturated), 310 mg sodium, 27 g carbohydrates, 4 g fiber, 6 g protein.
9. Flatbread.
Kontos Whole Wheat Pocket-Less Pita: Thick flatbreads perfect for mini-pizzas.
Per pita: 210 calories, 2 g fat (0.5 g saturated), 510 mg sodium, 38 g carbohydrates, 4 g fiber, 10 g protein.
10. Muffin.
Vitamuffin: A lovable treat with 15 vitamins and minerals.
Per muffin (Deep Chocolate): 100 calories, 1.5 g fat (1 g saturated), 140 mg sodium, 21 g carbohydrates, 6 g fiber, 3 g protein.
DAIRY, SOY & EGGS: Calcium and protein with little fat
11. Yogurt.
Stonyfield Farm Fat Free Peach: All natural and tastes like a creamy dessert.
Per yogurt: 120 calories, 0 g fat, 120 mg sodium, 25 g carbohydrates, 2 g fiber, 6 g protein.
12. American Cheese.
Kraft 2% Milk White American Singles: Low cal, with 25 percent of the RDA for calcium.
Per slice: 50 calories, 3 g fat (2 g saturated), 280 mg sodium, 1 g carbohydrates, 0 g fiber, 4 g protein.
13. Swiss Cheese.
Alpine Lace Reduced Fat Swiss: Best flavor, with a third of your daily calcium.
Per slice: 110 calories, 7 g fat (4.5 g saturated), 140 mg sodium, 1 g carbohydrates, 0 g fiber, 10 g protein.
14. String Cheese.
Sargento Light String Cheese Snacks: Reduced-fat mozzarella cheese to go.
Per stick: 50 calories, 2.5 g fat (1.5 g saturated), 180 mg sodium, 1 g carbohydrates, 0 g fiber, 6 g protein.
15. Cottage Cheese.
Kraft Light n' Lively Lowfat Cottage Cheese with Calcium: Two hundred milligrams of calcium in each cup.
Per 1/2 cup: 80 calories, 1.5 g fat (1 g saturated), 420 mg sodium, 6 g carbohydrates, 0 g fiber, 12 g protein.
16. Smoothie.
Stonyfield Farm Light Organic Smoothie: A fat-free, lower-calorie smoothie in delish flavors: Strawberry, Wild Berry, Peach, and Banana Berry.
Per 10 oz (Peach): 130 calories, 0 g fat, 85 mg sodium, 40 g carbohydrates, 3 g fiber, 9 g protein.
17. Soy Milk
Silk Vanilla Soymilk: Blend with ice and it's almost as good as a shake.
Per cup: 100 calories, 3.5 g fat (0.5 g saturated), 95 mg sodium, 10 g carbohydrater, 1 g fiber, 6 g protein.
18. Milk
Horizon Organic Fat Free Milk: No antibiotics, growth hormones, or pesticides, and fortified with vitamins A and D.
Per cup: 90 calories, 0 g fat, 130 mg sodium, 12 g carbohydrates, 0 g fiber, 9 g protein.
19. Eggs
Eggland's Best All Natural Grade A Eggs: High in vitamin E with 100 milligrams of omega-3s and 25 percent less saturated fat than regular eggs.
Per egg: 70 calories, 4 g fat (1 g saturated), 60 mg sodium, 0 g carbohydrates, 0 g fiber, 6 g protein.
PASTA & RICE: Pick whole grains to keep calories down
20. Pasta
Barilla Plus: Stomach-hugging spaghetti made from lentils, chickpeas, and good-for-you grains like oats, spelt, and barely.
Per 2 oz: 210 calories, 2 g fat (0 g saturated), 25 mg sodium, 38 g carbohydrates, 4 g fiber, 10 g protein.
21. Ravioli
Rosetto Frozen Cheese Ravioli: No preservatives, only 4 grams of fat per serving (crazy low for ravioli), and 10 percent of your calcium. Best part: they cook up in just 5 minutes.
Per 9 ravioli: 230 calories, 4 g fat (2 g saturated), 290 mg sodium, 37 g carbohydrates, 2 g fiber, 10 g protein.
22. Seasoned Rice Mix.
Near East Whole Grain Blends: Unusually high in fiber and protein.
Per 2 oz (Roasted Pecan and Garlic): 250 calories, 5 g fat (0.5 g saturated), 540 mg sodium, 38 g carbohydrates, 4 g fiber, 6 g protein.
23. Plain Rice
Success Whole Grain Brown Rice: Fast and 100 times better at satisfying hunger than white.
Per 1/2 cup: 150 calories, 1 g fat (0 g saturated), 0 mg sodium, 33 g carbohydrates, 2 g fiber, 4 g protein.
24. Quinoa.
Seeds of Change Tomato Basil: Protein-rich organic quinoa offers 15 percent of the RDA for iron, which most women need more of.
Per cup: 290 calories, 3.5 g fat (0.5 g saturated), 720 mg sodium, 55 g carbohydrates, 4 g fiber, 9 g protein.
FRUITS & GREENS: Portable, low-sugar packages
25. Apple-sauce
Santa Cruz Organic Apple Cinnamon Sauce: Oodles of apples, with 65 milligrams of potassium, 2 grams of fiber, and way less sugar than traditional brands. Cinnamon makes it more like apple pie.
Per container: 70 calories, 0 g fat, 17 mg sodium, 19 g carbohydrates, 2 g fiber, 0 g protein.
26. Fruit Cup: Del Monte Strawberry-Banana Flavored Peaches: A sweet, juicy snack with 100 percent vitamin C.
Per container: 70 calories, 0 g fat, 10 mg sodium, 17 g carbohydrates, 1 g fiber, 1 g protein.
27. Salad Greens
Earthbound Farm: All-organic lettuces and vegetables that taste great and hold up in the fridge.
Per 2 cups (organic baby romaine): 15 calories, 0 g fat, 50 mg sodium, 2 g carbohydrates, 1 g fiber, 1 g protein.
SNACK BARS, CHIPS & CRACKERS: Low cal, low fat, low maintenance
28. Energy Bar
Pria Grain Essentials: Chewy, filling snack bar with 40 percent of the RDA for calcium.
Per bar: 170 calories, 3.5 g fat (0.5 g saturated), 70 mg sodium, 29 g carbohydrates, 5 g fiber, 5 g protein.
29. Snack Bar
Fiber One Oats & Chocolate Chewy Bars: Totally indulgent but loaded with fiber.
Per bar: 140 calories, 4 g fat (1.5 g saturated), 90 mg sodium, 29 g carbohydrates, 9 g fiber, 2 g protein.
30. Granola Bar
Nature Valley Roasted Almond Granola Bars: Rich in satisfying whole grains, with a killer crunch.
Per bar: 90 calories, 3.5 g fat (0.5 g saturated), 90 mg sodium, 14 g carbohydrates, 1 g fiber, 2 g protein.
31. Pretzels
Snyder's of Hanover12 Multi Grain Pretzels (with sesame and poppy seeds: More fiber and protein give these the edge over less filling competition.
Per 7 sticks: 130 calories, 2 g fat (0 g saturated), 180 mg sodium, 22 g carbohydrates, 3 g fiber, 3 g protein.
32. Snack Crackers
Kellogg's Multi-Grain All-Bran Crackers.
Unlike most crackers, the low-cal, high-fiber servings are realistically big.
Per 18 crackers: 130 calories, 6 g fat (1 g saturated), 270 mg sodium, 19 g carbohydrates, 5 g fiber, 2 g protein.
33. Crackers for Cheese and Spreads
Breton Reduced Fat & Sodium Wheat Crackers: One serving of these thick, crispy crackers has 15 percent of your calcium RDA and 8 percent of your iron. Equally notable: no trans fats.
Per 7 crackers: 120 calories, 2 g fat (0.5 g saturated), 150 mg sodium, 22 g carbohydrates, 2 g fiber, 2 g protein.
34. Rice Cakes
Quaker Corn Rice Cakes: Just a bite of the chocolate or caramel flavors and you'll never associate rice cakes with cardboard again.
Per cake (Chocolate Crunch): 60 calories, 1 g fat (0 g saturated), 35 mg sodium, 12 g carbohydrates, 0 g fiber, 1 g protein.
35. Graham Crackers
Back to Nature Cinnamon Graham Sticks: Great cinnamon flavor, with no trans fats or artificial preservatives.
Per 14 sticks: 130 calories, 3 g fat (0 g saturated), 170 mg sodium, 25 g carbohydrates, 1 g fiber, 2 g protein.
36. Soy Crisps
Eat Smart All Natural Snacks Tomato, Romano & Olive Oil Soy Crisps : A healthy way to feed your salt jones.
Per 20 chips: 150 calories, 9 g fat (1 g saturated), 360 mg sodium, 11 g carbohydrates, 5 g fiber, 7 g protein.
37. Vegetable Chips
Flat Earth Baked Veggie Chips: Tasty, low-fat crunch.
Per oz: 130 calories, 5 g fat (1 g saturated), 190 mg sodium, 19 g carbohydrates, 2 g fiber, 2 g protein.
38. Potato Chips
Kettle Bakes Potato Chips: Eat a big serving of Aged White Cheddar or spicy-sweet Hickory Honey Barbeque and still avoid a calorie catastrophe.
Per oz: 120 calories, 3 g fat (0.5 g saturated), 170 mg sodium, 20 g carbohydrates, 2 g fiber
Is cutting out carbs (like macaroni 'n' cheese) the only way to avoid craving comfort foods during winter?
Avoiding carbohydrates during cold weather can actually work against you. Carbs signal brain cells to soak up tryptophan, a building block of the feel-full neurotransmitter serotonin. And when weak winter sunlight sends serotonin levels plunging, this boost can be a life-saver.
The trick is to enjoy a few "pure carb" snacks (with little or no protein) each day. By maximizing overall tryptophan uptake, such foods can slash comfort-food cravings by 81 percent.
Your slimming strategy: At each meal, have at least one serving of carbs and one serving of protein (1 1/2 cups of mac 'n' cheese fits the bill). Between meals and again after dinner, snack on a pure carb. Options include apples, oatmeal and unbuttered air-popped popcorn.
Source: Ann Louise Gittleman, Ph.D., award-winning author of 30 books, including the best sellers The Fat Flush Plan and Get the Sugar Out, plus the new The Gut Flush Plan (Avery, 2008).
Conquer Vacation Deprivation
Quick help for "vacation deprivation syndrome".
According to research from the American Psychological Association, 40 percent of women shortchange themselves on R&R. And continuous stress that's unbrokee by bouts of relaxation has been linked to everything from unwanted weight gain to chronic heart disease.
Here, how to overcome common hesitations and get the downtime you deserve.
Vacation Hesitation: I'll use up all my resources.
Let yourself off the hook: Bank accounts aside, may women worry about widthrawing too much from their energy banks to get through a vacation. And that makes sense, considering that the interpersonal patterns that make it difficult for women to relax on vacation are the same ones that have been in place in households for year (i.e., Mom does the planning and the doing).
But you can shake things up by putting your brood on notice that the rules have changed. Delegate the planning of outings and meal preparation to specific family members. A tried-and-true mantra: We're all in this together.
Vacation Hesitation: I can't leave the kids!
Let yourself off the hook: One issue at play for moms with separation anxiety is a fear that the children will actually be fine with someone else, reveals Elaine Ducharme, Ph.D., a clinical psychologis in South Glastonbury, Connecticut. We all want to believe that we care for our kids best, but the greatest thing we can do for them is to teach them independence, she contends.
Stuies show that children have a healthy amount of time apart from their parents are better at solving problems than those who never leave their parents' sides. What's more, a study at Ohio State University in Columbus has shown that moms who enjoyed time alone with their spouse made better parents. A mantra to try: My child blooms when given more space to grow.
Vacation Hesitation: There's just too much work.
Let yourself off the hook: Many women are taught to take care of everyone's needs (the boss's, coworkers'...) except their own, explains Carolyn Kaufman, Psy.D., an associate professor of psychology at Columbus State Community College in Ohio. So their own needs end up on the back burner.
But here's the surprise: Taking a break from work can actually make you better at your job. New Zealand researchers found that going on vacation boosted employees' work performance by a whopping 82 percent. Plus, a recent Expedia survey concluded that 39 percent of workers who took time off felt better about their jobs and were more productive post-vacation.
So feel relaxed about getting away by repeating this mantra: The office will survive- and I will thrive- if I take a break.
Proof: According to a study published in Wisconsin Medical Journal, taking an annual vacation provides the following emotional and physical benefits:
1. Increases energy by 44%
2. Improves marital health by 25%
3. Lowers tension by 30%
4. Reduces depression by 50%
source: First Magazine
Feel Sexier than Ever
Talk back to your inner critic this way to Feel Sexier Than Ever.
To silence your body-bashing thoughts, try this weekly exercise: Undress and face a full-length mirror. As your look at your bare curves, focus on your favorite feautures- your smooth shoulders, your generous breasts, even your perky toes or gloss hair.
Next, declare out loud what you like about what you see. Verbalizing your attributes may feel a little awkward at firs, but positive statements are a powerful way to answer back to condemning self-talk like pronouncing body parts as 'fat' or 'ugly', says Emily Harrell, a professional counselor and sex therapist at the Berman Center in Chicago.
Doing this exercise regularly can train the brain to take on a more loving tone when thinking about your body, which fosters self-acceptance. For an added confidence boost, spend as much time alone in the nude as you can. Notes Harrell: Women spend so much time hiding their bodies that they forget how good being naked feels.
Health Benefits of Foods You should be Eating
Get thicker hair with Pork. This meat is packed with vitamin B5, the only vitamin that can penetrate the hair shaft, where it increases production of the thickening protein keratin.
Revive a sluggish thyroid with chipotle. The capsaicin in this hot pepper increases production of the thyroid hormone thyroxine (T4) by 53 percent, enhancing its ability to rev metabolism and increase energy.
Lower blood pressure with Chives. This pungent herb's polysulfides trigger blood cells to release hydrogen sulfide. This makes arteries 72 percent more relaxed, so blood pressure drops.
Craving sweets? Cucumbers are a rich source of manganese, a mineral that stabilizes blood glucose and insulin levels to quell hunger.
Feeling Stressed? Avocados are high in pantothenic acid, a B-complex vitamin that speeds blood flow to the brain, which helps ease anxiety.
Can't Lose Weight? Coconut contains medium-chain fatty acids (MCFAs), which convert fat into fuel and rev metabolism by 50 percent.
Bothered by Bloat? The volatile oils in Cilantro soothe the stomach, making it the perfect herb to pair with spicy foods that can cause bloat-inducing indigestion.
Shed belly fat with Raspberries. This fruit's anthocyanins increase the number of the liver's peroxisome proliferator-activated receptors (PPARs). With more PPARs, the liver burns up to 67 percent more belly fat for a taut tummy.
Flush fat-trapping toxins with Horseradish. This pungent spice contains significant amounts of glucosinolates, compounds that boost the liver's ability to cleanse the body of toxins.
Sharpen memory with Scallops. This seafood is rich in the B vitamin thiamine, which aids the synthesis of acetylcholine, a neurotransmitter that's essential for retaining information.
Ward off gum disease with Shrimp. These shellfish are a good source of vitamin D, a nutrient with anti-inflammatory qualities that reduces gum swelling for a healthier smile.
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