In 2009, the International Food Information Council Foundation conducted the fourth annual, Food & Health Survey, a analysis of Americans’ attitudes towards food, nutrition and health. Before Dr. Wansink presented us his sage advice for how to navigate our way through the food-filled holidays, he discussed a few of his key findings from the 2009 survey. Below are the most salient highlights:

• Twenty-five percent of Americans said that they are active for at least 30 minutes a day on most days of the week.
• The top motivators for being active are to lose weight followed by to improve appearance.
• Forty percent of Americans do not use any resources to improve their diet – no pills, no special diet books, no hypnosis.
• At any given time, 53 percent of Americans are trying to lose weight.
• For those looking to lose weight, 71 percent are trying to change the amount of food they eat, 65 percent are trying to change what kinds of food they eat and less than 20 percent are counting calories.
• The biggest barrier to staying on track with weight loss goals is not seeing results quick enough (44 percent) followed by lack of will power (43 percent).

So before you sit down to your holiday meal, Dr. Wansink recommends to be aware of the following open invitations for overeating.

• Large portion sizes can cause us to eat more, even if we don’t really like the taste of the food being offered. His studies have shown that the larger the portion size, the more we eat. Therefore, prevent mindless overeating by using measuring devices to control how much you eat, ask yourself if you’re truly hungry for the food in front of you or whether you’re just eating because it’s there and use smaller plates and serving dishes.
• Keep tabs of just how hungry you are. Most of us think we are full when our plate is clean. But being a member of the clean plate club is not doing any favors for our expanding waistlines. Instead, pause every few minutes in between forkfuls of stuffing and sweet potatoes to determine just how satiated you are. Stop when you feel content or about 80 percent full.
• Don’t fall for diet-sabotaging mental rationalizations. From “I made it, I deserve it,” to “pre-loading” on appetizers, nuts, or turkey samples and to the “happy host,” who eats to please, mentally prepare yourself by thinking about what you are going to eat and how much you are going to eat beforehand so that you’ll feel satisfied over what you ate and proud over your self-control once all the dishes have been served, cleaned and put away.

Happy Holidays!

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Prevent Holiday Weight Gain & Avoid Mindless Eating

Four Ways To Celebrate with Thanks Instead of Turkey  

This holiday, focus on appreciating the people around you and giving to those less fortunate than you with four simple but powerful gestures.

Learn about the Hungry Girl’s Healthy Holiday Tips                                                               

Lisa Lillien, the colorful and creative soul behind the Hungry Girl, shares with us some of her most fool-proof cooking tips and advice for a guilt-free but delicious Thanksgiving.

Thanksgiving Fitness Tips and a Thanksgiving Workout

Fearful that your Thanksgiving buffet will pack on the pounds? From a Thanksgiving workout that will supercharge your metabolism to learning about five fitness tips to keep the pounds off, we have what you need to keep your holidays healthy and fun.

Avoid the Thanksgiving Day Food Coma

Learn what hormones and neurotransmitters are involved in putting you in a near catatonic food coma and a few ways to avoid this post Thanksgiving meal slumber.

Low-Fat Diets Improve Mood

Just as you’re about to dig into that third slice of pumpkin pie, keep in mind the new research that illustrates a low-fat diet may help with long-term mood improvement.

Prevention’s New 400-Calorie Fix

Even though Prevention Magazine’s new diet book, the 400-Calorie Fix has not yet been released, we have a sneak peek into what this simple calorie-counting diet plan involves.

New Diet Reviews – Now with more than 1000 published!

• 400 Calorie Fix                                                                                                      
• The Conscious Cook
• Vibro Belt
• StepGym
• Liposom
• Appesat
• Adios
• Lipobind
• Dynaslim

New Diet Videos and Diet Slideshows

• Video: Ellie Krieger’s Stuffed Turkey Breast
• Video: How to Have a Healthy Thanksgiving
• Video: Mike Morelli’s Biggest Loser Recap Episode 10
• Slideshow: Rebecca Meyer’s Biggest Loser Journey
• Slideshow: Biggest Loser Season 8 Makeover
   

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Weight Loss News In Review – Week of November 15

This guest blog was written exclusively for

With an estimated 57 million Americans with pre-diabetes, the American Diabetes Association offers an online tool that helps people understand their personal risk for developing type 2 diabetes, heart disease and stroke.

My Health Advisor takes into account a person’s specific risk factors, such as family history and lifestyle choices, as well as other factors like access to health care, to determine their risk for developing diabetes, heart disease and stroke. The online calculator immediately reflects and readjusts a person’s risk outcome based on small changes they make in their lives, such as losing five or ten pounds, quitting smoking or taking a daily aspirin.

Unlike other online health calculators, My Health Advisor uses the powerful and unique health simulation program, Archimedes. Archimedes pulls together large amounts of clinical research data to make highly accurate predictions about a person’s health risks. The software creates a virtual reality in which all relevant factors that can impact a person’s health in the real world match the factors in the simulated world. To further ensure accurate assessments, the results have been compared directly with real-life clinical trial results and have a nearly perfect correlation with the outcomes of actual patients.

Results from a 2008 Omnibus survey conducted by the Association indicate that the majority of adults ages 40 and older are at risk for type 2 diabetes and heart disease. Furthermore, those surveyed do not acknowledge their control over developing these conditions, and see little motivation to lose weight and lead healthier lives.

“Type 2 diabetes is preventable with healthy lifestyle choices. With 1.6 million new cases of diabetes diagnosed each year and heart disease and stroke accounting for two out of three diabetes-related deaths, the need to educate people about and accurately assess their risk of developing these diseases is at an all time high,” said Peter Sheehan, M.D., CheckUp America committee chair. My Health Advisor is an extremely powerful tool that we can use to help people not only understand their risk, but take proactive steps to a healthier life.”

Users of My Health Advisor benefit from a customized risk assessment and personalized prevention tips for living healthier lives and taking action to reduce the risk of developing life-threatening diseases. Clinicians can also use My Health Advisor with their patients to develop prevention plans with their patients. 

For more information on My Health Advisor and to access the online calculator, visit CheckUpAmerica.

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Online Calculator Estimates Diabetes Risk

According to a recent article in The New York Times, exercise not just enhances mood and reduces anxiety but scientists are on the groundbreaking cusp of understanding the physiological processes that enable you to feel that amazing workout high after a long run or trek on the treadmill.

We have long known that exercise enables the growth of new brain cells. But at an October meeting for the Society for Neuroscience in Chicago, researchers from Princeton University revealed a startling revelation: In response to exercise, brains are calmer and more able to respond to stressful stimuli than brains that have not been exposed to regular exercise.

While the research was conducted on rats, the study does hold powerful implications for the far-reaching benefits of exercise in humans.

According to The New York Times, rats whose oxidative-stress levels had been artificially increased with injections of certain chemicals were extremely anxious when faced with unfamiliar terrain during laboratory testing. But rats that had exercised, even if they had received the oxidizing chemical, were relatively nonchalant under stress.

“It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms,” says Michael Hopkins, a graduate student affiliated with the Neurobiology of Learning and Memory Laboratory at Dartmouth.

So if you find yourself this week waiting in an airport line 200 people deep or with a houseful of ungrateful and cranky relatives, show your nervous system some love and move your body. Even if it’s just a brisk walk around the block as the pumpkin pie cools or an early a.m. fitness fix at the gym before the rest of your household wakes, you will feel much better prepared to handle daily stress with a little movement under your bum.

And hey, your bum will probably benefit too!

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Exercise Makes You Less Anxious and Reduces Stress

According to a new study, only low-fat diets will help with long-term mood improvement.

“This study looked at one factor, and prior studies haven’t focused on psychological factors,” says Dr. Ewald Horvath, interim chairman of psychiatry at the University of Miami Miller School of Medicine. “This is a great study focusing on something very important.”

The key difference between low-fat diets and low-carb diets is the long-term effect on mood. Studies have previously found short-term improvements in the mood of people who chose a wide variety of different diets. This new study reaffirmed the evidence of improvements over the first eight weeks of dieting on various plans. But it’s after the initial two months that low-carb dieters tended to return to their depressed moods.

“The exact mechanism for the observed effects on mood still remains largely unknown,” says study author Grant D. Brinkworth, a research scientist with the food and nutritional sciences division of the Commonwealth Scientific and Industrial Research Organization in Adelaide, Australia.

But, it is known that carbs can increase serotonin concentrations in the brain, whereas added fat and protein can reduce it. Serotonin is a neurotransmitter that is involved with controlling mood, anger, and aggression.

(via: Yahoo News)

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Low-Fat Diets Improve Your Mood

Kimkins Diet Class Action Lawsuit Filed

After years of customer complaints about the health ramifications associated with the Kimkins Diet, a class action lawsuit has been filed in Riverside, California.

Kellogg’s Ends Deceptive Cereal Labeling

After concerns parents were being duped into believing sugar-bomb cereals like Cocoa Krispies are building kid’s immunities, Kellogg’s is ending its over-the-top nutrition claims.

Believe It, Be It by Biggest Loser’s Ali Vincent Releases This Week

Titling her first book after her personal mantra, this Biggest Loser champion and weight loss success story gives an intimate account of how she lost the weight and continues to manage it.

Diet Soda May Cause Kidney Problems

In case you needed one more reason to give up your diet soda habit, now a study reports that the beverage can reduce kidney function.

Michelle Obama on Sesame Street

The first lady launched the 40th season of the iconic children’s show by teaching kids about healthy habits and gardening.

Five Easy Food Swaps to Prevent Diabetes

These five tips involve slashing sugar, saturated and trans fats, and cutting back on calories so you can lose weight and better control your blood sugar levels.

The Tapeworm Diet

This horrifying diet fad was all the buzz this week after Tyra Banks discussed it on her daytime talk show.

New Diet Reviews – Now with more than 1000 published!

• Nu-Kitchen Fresh for NutriSystem
• Green Smoothies Diet
• Why Are You Weighting
• Fast Track Detox Diet
• Clean Food
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New Diet Videos and Diet Slideshows

• Video: Michelle Obama and Elmo Discuss Healthy Habits
• Video: Mike Morelli’s Biggest Loser Recap – Week 9
• Slideshow: Daniel Wright’s Biggest Loser Journey
• Slideshow: Shay Sorrell’s Biggest Loser Journey

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Weight Loss News in Review – Week of November 8

The company has steadfastly denied these claims, including a rebuttal published on this website by the former Kimkins PR director. Nonetheless, Kimkins has been investigated for fraud after many customers became seriously ill. And it’s no wonder why. The diet calls for a dangerously low-caloric intake – as low as 500 on a daily basis – and endorses the use of laxatives in place of fiber.

Side effects that have been reported by Kimkins followers include nausea, hair loss, fainting, heart palpitations, fatigue, bone and/or joint pain, and constipation.

This has all resulted in a class action suit against the company. Everyone who has purchased a membership through kimkins.com from January 1, 2006 to October 15, 2007 is being urged to learn more about the class action lawsuit that is being filed in the Riverside County Superior Court in Riverside, California.

In the meantime, Kimkins creator creator Heidi Diaz has pressed on despite the pending lawsuit and has even had the audacity to launch another diet called Simple Choices.

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Kimkins Diet Class Action Lawsuit Filed

A quarter of those surveyed who were unemployed said they didn’t get enough rest any night in the last 30 days.

The study seems to confirm the anecdotal belief that west coasters are more laid back than the east coast. Twelve of the 14 best-sleeping states were west of the Mississippi.

The report wasn’t very in depth, as they just asked people about their perception of how much sleep they got, not the actual hours.

The Health Consequences

Sleep problems can lead to other health problems, surprisingly maybe even diabetes. Researchers aren’t quite sure if lack of sleep directly causes diabetes or if it’s associated in some other way. But, even a remote piece of evidence should be enough to think twice about watching your favorite late night talk show.

Sleep Aids

Exercise is a great way to help your sleep problems… assuming you aren’t just staying up late by choice. The National Sleep Foundation reports that afternoon exercise can help with deeper sleep, and even cut down the amount of time it takes for you to fall asleep. Evening exercise may have the opposite effect, while morning workouts seem to get the best results.

Keep in mind that there may be occasions when prescribed sleep aids are appropriate, but they shouldn’t be seen as the long-term answer.

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Americans Aren’t Getting Enough Sleep

November is Diabetes Awareness Month

DietsInReview.com will be providing you with even more information about how to prevent and manage this disease all this month. Plus, look for articles each Friday from the American Diabetes Association.

Top Three Ways to Prevent Diabetes

Our dietitian Rebecca Scritchfield explains how diet, exercise and weight loss can all help you prevent and reverse a type 2 diabetes diagnosis.

Learn more about Diabetes.

Self Magazine’s Healthiest and Unhealthiest Citites

Our health and wellness editor Heather Ashare interviews Self’s Sara Austin to learn more about the survey that identified Burlington, VT as the healthiest city and Tulsa, OK as the most unhealthy city for women in the U.S.

Michelle Obama Spotlights Childhood Obesity Epidemic

The first lady is making childhood obesity one of the items of focus on her agenda.

Kirstie Alley’s New Weight Loss Reality Show

As the actress continues to battle her weight, missing a bikini goal on Oprah this week, she’s going to embark on a journey to lose it on a new show on A&E in 2010.

How to Dine Out: Italian Food

Trying to lose weight, but can’t resist your favorite Italian restaurant? Don’t worry, we’ve got tips you can use when ordering to keep calories in check and satisfaction high.

5 Healthiest Breakfast Foods

Get the most out of this most important meal of the entire day!

10 Tips for Achieving Successful Weight Loss

Trainer Matt Johnson says it really is as easy as eating right and exercising. Plus a few other things like drinking plenty of water and getting enough sleep.

New Diet Reviews – Now with more than 1000!

• Check-out our Chief Mom’s in-depth review of the Diet to Go meal delivery service.

New Diet Videos and Diet Slideshows

• Video: Mike Morelli’s Biggest Loser Recap – Week 8
• Video: Jillian Michaels Casting Call
• Video: Biggest Loser’s Tracey Yukich with Jay Leno’s Ross the Intern
• Slideshow: Tracey Yukich’s Biggest Loser Journey
• Slideshow: Girl Scout Cookies Nutrition Facts

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Weight Loss News in Review – Week of November 1

The link between what we eat and mental health: The participants in the “processed food” group were 58 percent more likely to develop depression, while those with a “whole foods” diet were 26 percent less likely to develop depression. Interestingly, the researchers were cautious to draw any specific conclusions based on these correlations.

Researchers proposed several explanations for their results. It was suggested that antioxidants in fruits and vegetables could have a protective effective against depression for those with a “whole foods” diet. It was also suggested that the polyunsaturated fatty acids in fish could have a protective effect from depression. Researchers also proposed that the combined effect of different nutrients from a variety of foods was important in preventing depression. Although the researchers recognized that a healthier diet can help create a healthier mood, the possibility that a diet heavy in “processed food” may actually harm mental health was not mentioned. I think there are many reasons why this should also be considered.

The average age of participants was 55; the title of the orignal research article “Dietary pattern and depressive symptoms in middle age” (published in the British Journal of Psychiatry); however, this does not mean this research is not applicable to those who are not yet “middle age.” The habits you create now, and the habits you are creating for your children, will create your dietary patterns for the rest of your life, and may have a major impact on mental health as well.

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Eat Whole Foods to Avoid Depression