Source: Meals Matter

EATING BREAKFAST HELPS WEIGHT LOSS

If you are someone who thinks skipping breakfast will help you lose weight, think again! Studies show that eating breakfast helps weight loss and is associated with better weight control—especially a cereal breakfast. An ongoing study of people who have maintained weight loss of at least 30 pounds for more than a year shows that eating breakfast keeps people slimmer (National Weight Control Registry). Breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers. A Nielsen's National Eating Trends Survey showed that women who ate cereal on a regular basis weighed about nine pounds less than those who ate cereal rarely or not at all, while men who ate breakfast weighed about six pounds less than men who didn't eat breakfast. What is the link between eating breakfast and weight loss? When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning - often on high-fat sweets - or to eat extra servings or bigger portions at lunch or dinner. When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day. Eating breakfast every day may reduce the risk for obesity and insulin resistance syndrome - an early sign of developing diabetes - by as much as 35 to 50 percent, according to a study presented at a recent American Heart Association conference. Whole-grain cereal breakfast best choice for weight loss Breakfast choices are endless, although whole-grain cereals top the list as the best choice for weight control and improving health. A Harvard study found that participants who ate whole-grain cereal every day were 17 percent less likely to die over the next several years from any cause, and 20 percent less likely to die from cardiovascular disease, than those who "rarely or never" ate whole-grain cereals. Look for cereals that list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Bran cereal and oatmeal contain at least 7 grams per serving, or about 25 percent of the recommended daily intake. "No time for breakfast" is no excuse Time is at a premium for most of us. Nevertheless, it pays to make time for what may be the most important meal of the day. Try to choose foods from at least two or more food groups. Protein foods take longer to digest and will provide sustained energy and keep you feeling full longer. Here are quick, tasty and nutritious choices to get your day off to a good start: Milk and whole-grain cereal Instant oatmeal topped with raisins and milk Whole-grain granola topped with fruit and yogurt Peanut butter spread on whole-wheat toast or a bagel Fruit smoothie made with yogurt Cheese and whole-grain crackers Do not overlook leftovers - a slice of pizza, leftover stir-fry or a bowl of soup zapped in the microwave can be tasty and tide you over to lunch Energy bars have exploded in popularity. Although they are convenient and may satisfy your hunger in a pinch, read the label. Even though they contain a variety of vitamins and other added nutrients, they often contain little fiber, and are loaded with as many calories as a candy bar!

Source: http://www.wholegrainscouncil.org/newsroom/blog/2009/08/barley-satisfies-best

August 10, 2009

Are you plagued by that running-on-empty feeling just a few hours after your last meal? Try eating more barley, like the Thai Barley Stir Fry shown here.

In a study published recently in the journal Appetite, researchers (including WGC Scientific Advisor Dr. Len Marquart and WGC Member Dr. Elizabeth Arndt of ConAgra Mills) asked 47 healthy subjects to compare the effects of three different grain-based meals on hunger.

People participating in the study ate a hot-cereal breakfast and a snack mix made from either whole barley, whole wheat or refined rice. Subjects were quizzed about their feelings of hunger as the morning wore on, then allowed to eat as much as they wanted of a buffet lunch.

The results? None of the grains reduced the amount people subsequently ate at lunch, but the whole barley-eaters reported significantly less hunger during the morning than those in the whole wheat or refined rice groups. This study reinforces once again the fact that higher-fiber foods tend to "stick to our ribs."  Common varieties of barley have about 17% fiber content, and some varieties are as high as 30% fiber. Whole wheat weighs in at about 12% fiber, with refined (white) rice at about 1.9% fiber. You can compare the different fiber levels of various whole grains here on the WGC website.

That said, fiber is only one of the healthy components whole grains. They're also full of antioxidants, healthy unsaturated fats, and many other phytonutrients. (Cindy)

Drink More Diet Soda, Gain More Weight?

June 13, 2005 -- People who drink diet soft drinks don't lose weight. In fact, they gain weight, a new study shows.

The findings come from eight years of data collected by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio. Fowler reported the data at the annual meeting of the American Diabetes Association in San Diego.

"What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher."

In fact, when the researchers took a closer look at their data, they found that nearly all the obesity risk from soft drinks came from diet sodas.

"There was a 41% increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day," Fowler says.

More Diet Drinks, More Weight Gain

Fowler's team looked at seven to eight years of data on 1,550 Mexican-American and non-Hispanic white Americans aged 25 to 64. Of the 622 study participants who were of normal weight at the beginning of the study, about a third became overweight or obese.

For regular soft-drink drinkers, the risk of becoming overweight or obese was:

• 26% for up to 1/2 can each day
• 30.4% for 1/2 to one can each day
• 32.8% for 1 to 2 cans each day
• 47.2% for more than 2 cans each day.

For diet soft-drink drinkers, the risk of becoming overweight or obese was:

• 36.5% for up to 1/2 can each day
• 37.5% for 1/2 to one can each day
• 54.5% for 1 to 2 cans each day
• 57.1% for more than 2 cans each day.

For each can of diet soft drink consumed each day, a person's risk of obesity went up 41%.

Source: http://www.cdc.gov/h1n1flu/vaccination/public/vaccination_qa_pub.htm

Questions & Answers

2009 H1N1 Influenza Vaccine

August 28, 2009, 5:30 PM ET

What are the plans for developing 2009 H1N1 vaccine?

Vaccines are the most powerful public health tool for control of influenza, and the U.S. government is working closely with manufacturers to take steps in the process to manufacture a 2009 H1N1 vaccine. Working together with scientists in the public and private sector, CDC has isolated the new H1N1 virus and modified the virus so that it can be used to make hundreds of millions of doses of vaccine. Vaccine manufacturers are now using these materials to begin vaccine production. Making vaccine is a multi-step process which takes several months to complete.  Candidate vaccines will be tested in clinical trials over the few months. 

When is it expected that the 2009 H1N1 vaccine will be available?

The 2009 H1N1 vaccine is expected to be available in the fall. More specific dates cannot be provided at this time as vaccine availability depends on several factors including manufacturing time and time needed to conduct clinical trials

Will the seasonal flu vaccine also protect against the 2009 H1N1 flu?

The seasonal flu vaccine is not expected to protect against the 2009 H1N1 flu.

Can the seasonal vaccine and the 2009 H1N1 vaccine be given at the same time?

It is anticipated that seasonal flu and 2009 H1N1 vaccines may be administered on the same day. However, we expect the seasonal vaccine to be available earlier than the H1N1 vaccine. The usual seasonal influenza viruses are still expected to cause illness this fall and winter. Individuals are encouraged to get their seasonal flu vaccine as soon as it is available.

Who will be recommended to receive the 2009 H1N1 vaccine?

CDC’s Advisory Committee on Immunization Practices (ACIP) has recommended that certain groups of the population receive the 2009 H1N1 vaccine when it first becomes available. These target groups include pregnant women, people who live with or care for children younger than 6 months of age, healthcare and emergency medical services personnel, persons between the ages of 6 months and 24 years old, and people ages of 25 through 64 years of age who are at higher risk for 2009 H1N1 because of chronic health disorders or compromised immune systems.

We do not expect that there will be a shortage of 2009 H1N1 vaccine, but availability and demand can be unpredictable. There is some possibility that initially the vaccine will be available in limited quantities. In this setting, the committee recommended that the following groups receive the vaccine before others: pregnant women, people who live with or care for children younger than 6 months of age, health care and emergency medical services personnel with direct patient contact, children 6 months through 4 years of age, and children 5 through 18 years of age who have chronic medical conditions.

The committee recognized the need to assess supply and demand issues at the local level. The committee further recommended that once the demand for vaccine for these target groups has been met at the local level, programs and providers should begin vaccinating everyone from ages 25 through 64 years. Current studies indicate the risk for infection among persons age 65 or older is less than the risk for younger age groups. Therefore, as vaccine supply and demand for vaccine among younger age groups is being met, programs and providers should offer vaccination to people over the age of 65.

Do those that have been previously vaccinated against the 1976 swine influenza need to get vaccinated against the 2009 H1N1 influenza?

The 1976 swine flu virus and the 2009 H1N1 virus are different enough that its unlikely a person vaccinated in 1976 will have full protection from the 2009 H1N1. People vaccinated in 1976 should still be given the 2009 H1N1 vaccine.

Where will the vaccine be available?

Every state is developing a vaccine delivery plan. Vaccine will be available in a combination of settings such as vaccination clinics organized by local health departments, healthcare provider offices, schools, and other private settings, such as pharmacies and workplaces. For more information, see State/Jurisdiction Contact Information for Health Care Providers Interested in Providing H1N1 Vaccine.

Are there other ways to prevent the spread of illness?

Take everyday actions to stay healthy.

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hands cleaners are also effective.
• Avoid touching your eyes, nose or mouth. Germs spread that way.
• Stay home if you get sick. CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.
  

Follow public health advice regarding school closures, avoiding crowds and other social distancing measures. These measures will continue to be important after a 2009 H1N1 vaccine is available because they can prevent the spread of other viruses that cause respiratory infections.

What about the use of antivirals to treat 2009 H1N1 infection?

Antiviral drugs are prescription medicines (pills, liquid or an inhaled powder) that fight against the flu by keeping flu viruses from reproducing in your body. If you get sick, antiviral drugs can make your illness milder and make you feel better faster. They may also prevent serious flu complications. This fall, antivirals may be prioritized for persons with severe illness or those at higher risk for flu complications.

You may choose to combine these exercises on the videos at your convenience. The ancient Buddhist monk bowing method is one of the most efficient, space saving, total body workouts. This bowing exercise is not only a cardio calorie burning exercise, but also a muscle strengthening exercise. In this bowing exercise you inhale while standing and exhale while kneeling down.

Breathe slowly and take your time. Start at 10 times and gradually increase. To prevent knee injury, use a soft pillow or cushion to kneel on.

Home Exercise Program - Level 1

Home Exercise Program - Level 2

Home Ab Workout: Crunch Exercise for 6-Pack Abs

Bowing Exercise