Keep That White Bread on the Shelf

The next time you're at the sandwich shop or diner and your server prompts you with the timeless "white or wheat" question, maybe you should opt for wheat.

A new study from Tufts University in Medford, Mass., indicates that consuming too much white bread leads to larger waistlines than those seen in people who eat whole grains instead. White bread not only goes straight to your gut, it takes off its coat and stays awhile. It quickly turns to belly fat, and is thought to be a larger contributor to bulging waistlines than sweets, alcohol, or even meat and potatoes.

"Waist circumference was very much associated with this high-refined-grains pattern," said Katherine Tucker, the study's lead author and Associate Professor of Nutritional Epidemiology at Tufts.

Tucker and her team examined healthy, middle-aged people in the Baltimore, Maryland, area. Specifically, they examined 459 individuals with five different diets where one of the below types of food was prominent:

Meat and potatoes
Healthy food
White bread
Alcohol
Sweets

Somewhat surprisingly, the people who ate the most white bread were also the fattest. The researchers found that calories from refined grains (which white bread contains) settle at the waistline, which translates into a half-inch a year for the average person. The study revealed that those who indulged in white bread had three times the waistline gain as did their peers who ate whole grains. These results are important to consider, as the impact of becoming overweight is often wide-ranging.

People who have bigger waists carry a higher risk of heart disease compared to those who weigh the same, but whose weight is better apportioned. The study findings, which were published in the American Journal of Clinical Nutrition, illustrate the importance of good carbohydrates over empty ones. It doesn't take much adjustment, and a diet of whole grain bread and pasta will get you the nutrients you need without packing on the empty calories!

-- Randall Stevens

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.