Nuts about.. Nuts

Nuts to you!

Just a small handful of nuts is packed with protein, other nutrients, fiber and health-protective plant substances. Stick to a small serving so calories don’t add up. In fact, 1½ ounces of nuts a day may reduce your chance of heart disease if the saturated fats and cholesterol in your food choices are low! Different nuts have different benefits: almonds for the most fiber, almonds and hazelnuts for the most vitamin E (an antioxidant), pecans for more cancer-fighting ellagic acid, Brazil nuts for more selenium (another antioxidant), cashews and pistachios for more potassium, walnuts for omega-3 fatty acids. Many nuts also have phytic acid, which may reduce cancer risk and help control blood sugar, cholesterol and triglycerides. Wonder about the fat? It’s mostly monounsaturated—the kind that doesn’t raise your blood cholesterol. And nuts are cholesterol-free, too. Pick an easy nutritious culinary idea today.

Nuts=Weight Loss?

Despite nuts being high in fat and calories, new research indicates that nuts can also aid in weight loss. Researchers at Purdue University have found that adding almonds to a calorie-controlled eating plan can assist in weight loss. Although the study was short-term and small in sample size, it does demonstrate that people were able to eat nuts and control or lose weight. How? The mechanism is still unclear, but the researchers think that the fat content in nuts may promote satiety, the feeling that you’re full, or the protein in nuts may burn more calories during digestion. Nuts are high in calories but are also cholesterol-free and they provide good sources of protein, phosphorus, zinc, magnesium, vitamin E and selenium. In small portions, nuts can be a healthful food choice.

Savor the Flavor  

Nuts are high in fat, but the fat in most nuts is healthy, monounsaturated fat, which can help lower blood cholesterol. Good sources of monounsaturated fats include peanuts, pecans, walnuts and almonds. In addition, research studies have shown that many different nuts are helpful in reducing the risk of cancer and elevated blood pressure. Nuts also provide protein, carbohydrates and a wide variety of vitamins and minerals. But wait, there's more. New research shows that eating plans that include nuts are more satisfying, leading people to eat less and control their weight. So enjoy nuts in your eating plan. The key is watching your serving sizes.

Liposuction: The Good the Bad the Ugly

Lots of people want to look better. Some have an operation to change their face or body. That's called cosmetic surgery. Some people want to get rid of fat to look better. They can have a special surgery for that. Fat is sucked from the body in a process called liposuction. Lipo means fat. Lipo is also the short term for the process.

Lipo is one of the most wanted cosmetic surgeries. It's done all over the world. People get a leaner shape by losing inches, not pounds. Lipo is not fro treating weight loss.

How is lipo done?

A doctor makes small cuts in your skin and then puts tubes into the cuts. The tubes connect to a machine that sucks out fat from under your skin. You can be awake or asleep while this is going on.

What happens after it's over?

You are likely to be up and around quickly if you were awake during the surgery. If you were asleep, getting back to normal might take a few days. You wear a girdle or "waist nipper" for a while after lipo. That helps your skin get tight again.

Where on my body can I have lipo done?

• Neck
• Back
• Love handles
• Breast
• Thighs
• Buttocks
• Stomach
• Face 
• Hips
• Calves
• Upper arms
• Knees

You can have more than one area treated on the same day.

Does the fat come back?

If you eat a healthy diet and exercise, it might not. If you eat more or exercise less than you should, your fat cells will get large again. You may grain fat in areas of the body where you did not have it before. 

Who should not have lipo done?

Lipo is not right for you if:

• You are not a risk taker
• Cost is an issue. Your health plan is not likely to cover lipo.
• You are too heavy and are trying to lose weight.
• You have a disease that would affect healing.
• You take a medicine that would affect healing.

What else could I do about my body?

• Change your diet.
• Exercise.
• Be happy with your body as it is.
• Use clothes or makeup to cover up problem areas.

What's the downside of lipo?

Health risks. These come with any surgery. These risks are infection, swelling, and blood clots.

More surgery. Your shape might not look even after lipo. The skin may be uneven. You might need more surgery to make it look right.

You pay. Most health plans do not cover lipo. They only cover cosmetic surgery that's needed for a medical problem. 

What should I do if I want to have lipo?

• Ask your regular doctor to refer you to a cosmetic surgeon. Or check with the American Society for Dermatologic Surgery for some names. Be sure to ask for doctors who are board certified in your state. This means that they have passed certain tests.
• Talk to at least two doctors

Find out these things:

• How many times does the doctor do lipo in a year?
• How long has the doctor been doing lipo?
• What kinds of problems has the doctor had in doing lipo?
• Ask to see before-and-after photos.
• Do not let a doctor pressure you.
• Talk with people who have had lipo.
• Make sure that you know all of the risks and benefits.
• Find out exactly how much lipo will cost.
• See if you can avoid being put to sleep during lipo. You will get better faster if you stay awake.

Losing Weight Vs Exercise

Losing or gaining weight can be a challenge for any person, especially when multitudes of fad diets and products geared toward bulking up or slimming down bombard you in magazines, television ads and even the aisles of your grocery store. Losing or gaining weight really comes down to a simple equation of how many calories you take in and how many you burn. If your goal is simply to be healthy, maintaining a good calorie intake while engaging in moderate exercise most days of the week will fight diseases and keep you strong.

 

It takes 3,500 calories to lose 1 lb. If you are trying to lose weight, restrict your calorie intake each day to burn more calories than you take in. If you restrict your current diet by 500 calories each day, you will lose 1 lb. each week. You may find restricting your calories is easy if you cut portion sizes, swap high-calorie foods for low-calorie ones or simply forgo your daily treat or dessert. Talk with a physician, nutritionist or health coach to determine how many calories you need each day to stay healthy before any calorie-restricting diet.

A new study confirms the overall research findings that dietary change, specifically eating less fat, produces more weight loss than changes in exercise. But it also shows that changes in one kind of behavior may help promote changes in the other, especially among women.

Many studies have compared weight loss resulting from changing diet versus increasing activity. Most often, weight loss during programs focused on dietary change produced two to three times greater weight loss than programs focuses on exercise.

The truth is, exercise is a complicated business and there are a number of things that can affect how many calories you burn. Knowing what those are will help you set realistic goals and get the most out of your workouts.