Portion Distortion: How to Watch Calories When Dining Out

Portion Distortion: How to Watch Calories When Dining Out
Restaurant portions are out of control.

Your next meal out could probably feed a family of four. A
survey in the journal Obesity found 76% of the chefs
surveyed claimed they served "regular" portions. Yet when
the servings were actually weighed and measured, the plated
portions were 200-400% larger than the servings recommended
by the USDA! 400%!

But who doesn't appreciate generous restaurant portions?
Your waistline (and your heart), that's who.

Brian Wansink, PhD, is an expert in the psychology of why
we overeat. His infamous experiment proves we eat with our
eyes and not our stomachs. His team arranged for a bowl of
soup to be constantly refilled from the bottom without
telling the participants. Inevitably each person continued
eating the equivalent of several portions.

Moral of the story? Since the bowl didn't get empty their
brain didn't register fullness and they kept eating.

And as if eating a whole family serving at once weren't
enough, consumers are woefully under educated on the
calories they're shoveling in:

* Outback Aussie Cheese Fries appetizer weighs in at a
whopping 2,900 calories!

* Denny's French Toast Slam breakfast tips the scales at
nearly 1,200 calores!

* PF Chang's Orange Peel Beef with a side of fried rice
totals an incredible 3,100 calories!

* Ruby Tuesday healthy sounding Chicken & Broccoli Pasta
will cost you over 1,680 calories!

* Carl's Junior's Monster Thickburger, Fries & Shake racks
up an amazing 2,710 calories!

Think you'll fare better at a "healthier" restaurant? Not
necessarily. According to the Journal of Consumer
Research, diners requested up to 131% more calories in
sides, drinks and desserts at Subway (remember Jared) than
at McDonald's -- even though the Subway main choice
actually had more calories to start.

What's a savvy consumer to do? Enjoy your dinner and be
calorie smart with these tips:

* Check the restaurant's website for nutritional info for
calories, carbs and/or sodium before you go.

* Call ahead and ask if they allow substitutions so you
can order grilled veggies instead of the curly fries.

* Balance calories by ordering an appetizer to share plus
a salad with mineral water as your meal.

* Automatically save half the calories by splitting the
meal in half for lunch the next day

* When ordering grilled fish or veggies, ask that no
butter or oil be used to save 100 calories.

Over 30% of Americans choose dinner at the last minute,
which may result in crummy nutritional picks according to
recent studies.

Don't be a statistic. Visualize your portion. You're in
charge. Choose smart.

----------------------------------------------------
Heidi Diaz is the founder of the popular
http://www.kimkins.com weight loss website and has written
extensively about weight loss issues for more than 10 years.

All about Getting Plastic Surgery Abroad

All about Getting Plastic Surgery Abroad
The United States is well-known for its state-of-the-art
medical care, including plastic (or cosmetic) surgery. This
being the case, why are so many people choosing to obtain
their plastic surgery abroad?

The answer, typically, comes down to the "almighty dollar."
Plastic surgery abroad is often much less expensive than if
it were to be performed at a medical facility within the
United States.

Since, in the US, "money talks," the insurance companies
and the Health Maintenance Organizations (HMOs) either will
not cover elective plastic surgery at all, or else will
charge the patient an extraordinarily large deductable fee.

Of course there are exceptions to this problem. In many
cases, a patient need not seek plastic surgery abroad at a
less expensive cost if the reason for the surgery is
medically necessary rather than elective.

For example, a child born with a cleft palate or a
seriously injured burn patient will require extensive
plastic, or reconstructive, surgery in order to achieve a
more "normal" appearance and emotional healing. Insurance
companies and HMOs will cover the cost of these surgeries
since they are considered medically necessary.

Conversely, procedures such as liposuction, breast
augmentation, face lifts, rhinoplasty and other surgeries
that are performed for the sole purpose of enhancing one's
appearance are rarely, if ever, covered by HMOs and
insurance companies.

Thus, an increasing number of Americans are seeking plastic
surgery abroad. Even if the patient must personally pay for
the procedure, it is much less costly than it would be in
the United States.

This is most often because of the low cost of living in
other countries, meaning that wages for top-quality
physicians and registered nurses are lower. Having plastic
surgery abroad passes these savings along to you.
Procedures in the United States are more expensive because
our cost of living so is very high.

What about standards of care? If you decide to obtain your
plastic surgery abroad, the price of the procedure will be
less, but will the quality of your surgery and
post-surgical care be as great as in the United States?

Whatever medical facility you choose, look for a surgical
staff whose credentials state "Board Certified F.R.C.S."
(Fellow, Royal College of Surgeons) if the surgeon was
trained in the UK, Australia or New Zealand.

When you have plastic surgery abroad at a qualified medical
facility, you can be assured that you will receive the
finest standard of care globally available, both in your
surgical procedure and your post-surgical care.

----------------------------------------------------
Beautiful You Holidays is one of the first and unique world
renowned medical organizations in Malaysia, specializing in
Cosmetic Surgery Abroad. For more Information on Plastic
Surgery Abroad Check out
http://www.BeautifulYouHolidays.com/

We All Require Whole Food Nutrition Every Day of Our Lives!

We All Require Whole Food Nutrition Every Day of Our Lives!
Whole food nutrition should be as close as possible to what
nature intended. You will quickly see how this information
relates to whole food nutrition. The power of fruits and
vegetables goes well beyond a balanced diet. To clarify the
difference between whole foods and processed foods, and
whole food nutritional supplements versus the average,
adulterated, isolated, synthetic supplements, let's
"dissect" whole, unrefined grains. Whole, unrefined grains
contain three main parts: the germ - or sprouting part of
the grain; the endosperm-containing starch to support the
young sprout during its early stages; and the bran - the
protective layer encasing the sprout and its endosperm.
Herein lies the beauty of whole food nutritional
supplements.

Refined, processed, low fiber foods, animal fats, a lack of
exercise and an ever-increasing level of stress all
contribute to our current gastrointestinal health crisis.
Digestive system and colon health have reached an-all-time
low in the United States. We also offer information that
can help make sense of food labels and allow families enjoy
healthy eating on a busy schedule. Some publications and
classes are available in Spanish. It's usually the "
foodstuffs" that are man made or processed to provide extra
kick that set you up for a crash, poor health and lowered
performance.

This thought process also applies to your pet! A pet's
diet, the biggest health variable controlled by its owner,
is crucial to its well-being. That's why selecting a tasty
and healthy pet food is the most loving choice you can make
for your pet. The human body-field can be considered as a
road map, but instead of directing "people on their
journey", it directs "information around the body to govern
and coordinate healthy activity". The human body-field is
in essence, a dynamic, self-regulating, intelligent,
energetic information control mechanism.

Natural and artificial flavors are also often grouped
together under one name, and manufacturers aren't required
to disclose what "artificial flavors" really means. The
exception here is a new ruling by the FDA, to begin January
1, 2006, that states any food containing a "major food
allergen" must have it listed on the label (whether or not
its part of flavoring or incidental additives). Not all
fats are bad and, in fact, some should be required in any
diet. Monounsaturated and polyunsaturated fats found in
foods such as nuts, avocados, fish, olives, and most oils
help lower 'bad' cholesterol levels without affecting
'good' cholesterol levels.

We are sharing information we believe in and feel it is not
commonly found in mainstream media. As a nutrition
researcher, I have known for quite some time about the
numerous ill effects of too many simple sugars in our diet.
Table sugar is made up of glucose and fructose, and the
average American eats over 2 pounds of this health robbing
ingredient! Charles Elson, researcher at the University of
Wisconsin, studies on individual supplements has been
inconclusive at best.

The fish oil supplements you choose should have a high
concentration of EPA and DHA for quality as well as being
ultra refined to ensure it purity. The way to tell the
difference is rather simple: A whole food is just that - a
food like a carrot, beet, celery or potato flour, for
instance. Isolates are stated on the label by their
chemical names, such as vitamin A palmitate, mixed
tocopherols, ascorbic acid. pyridoxine, niacin and niacin
amide. Refined wheat flour, fairly high in gluten,
sometimes with up to 80% of the wheat germ restored and
this is naturally aged to strengthen gluten.

Did you know that saturated fat is the preferred food for
the heart? Drugs do not fix the problem. These include
heart attack, stroke and related disorders. The newest
adult statistics on heart disease and cancer, are that 37%
of us can look forward to dying of heart disease and
another 25% of us can look forward to dying of cancer. If
that isn't sobering enough, another 4% of us can look
forward to dying from complications from prescription drugs
that we are told will make us better.. All the more reason
to have a regimen including liquid vitamins that are equal
to whole food nutrition!

----------------------------------------------------
Another fine article by Chuck Arnone in regards to our day
to day health and your immune system.
http://www.immune-system-healthy.com
&
http://www.provitaminliquid.com

Keeping Track Of Your Muscle Building Nutrition

Keeping Track Of Your Muscle Building Nutrition
There is one key element that can literally mean the
difference between making steady progress towards your
bodybuilding and fitness goals and making no progress at
all...

What I'm about to talk about is very simple, and I know
you've heard of it before, but chances are you're not
applying it as part of your routine.

It is keeping a journal...

Now just to set the record straight, keeping a journal is
not just something for giggling schoolgirls to do in their
spare time. But it is one of the best tools you have
available for tracking your nutrition and finding out where
you can make improvements to move yourself closer towards
your fitness goals.

Your nutrition journal doesn't have to be anything fancy or
complicated, just a simple notebook will do. All you need
to do is each day write down what you eat and when you eat
it. You can also keep track of other things like your
bodyweight, bodyfat percentage, etc.

Keeping a journal gives you the data you need to figure out
if you're eating too much, or too little, eating the right
foods, or the wrong foods. You can track patterns in your
eating that you might not otherwise notice.

I recently read a study that showed on average, overweight
people forgot approx. 50% of what they ate over the past 24
hours. They either forgot it entirely or they
underestimated how much food they ate.

And I've also seen the opposite happen with underweight
people who are struggling to gain muscular bodyweight, they
often 'underestimate' how much they are eating and then
wonder why they can't gain weight.

By simply monitoring your food intake with a nutrition
journal you'll have more control over your results then
people who try to "wing it" with their eating.

For the first week of keeping a nutrition journal I don't
want you to change a thing with your eating routine, just
write down what you eat and when you eat it. But try to be
as specific as possible...

For example, don't just write down for breakfast at 7:00 am
I ate "cereal and toast". Write down what kind of cereal,
how much, how many slices of toast, what you had on it,
etc. and simply do this for each of your meals.

I realize that this will take some effort and it is a bit
of a nuisance, but in order to develop a lean muscular
physique you are going to have to keep accurate records of
your nutrition. Guessing is not good enough.

After doing this for a full week, simply review your
nutrition journal and ask yourself:

"Where Can I Improve My Eating To Move Closer Towards My
Fitness Goals?"

It could be something as obvious as:

"I shouldn't have eaten that double cheese burger, with
large fries, and a DQ Blizzard for lunch yesterday."

Or it could be something less obvious like:

"I need to eat more quality protein with my breakfast."

When you keep an accurate journal of your eating like this
it becomes a lot easier to pin point places where you are
making mistakes and where you can improve. Just being
conscious of what you are eating will automatically cause
you to make better food choices.

The key with your eating is to just focus on making
improvements. Don't try to be perfect. But do get in the
habit of recording your food intake, and then each week
review your journal and pick 1 or 2 areas that you are
going to focus on over the next week.

Stick with this week after week, and before you know it
following a high quality nutrition plan that moves you
closer to your physique goals will become automatic, it
will just be part of your normal eating pattern.

A great recourse that you should get to help you with
calculating out nutritional information is a calorie and
nutritional information book. You can also do a search
online as there are several websites now that allow you to
search for virtually any food and instantly get the
calories, protein, carbohydrates, fat, etc. This will make
keeping your nutrition journal a lot easier.

----------------------------------------------------
Lee Hayward is a Physique Transformation Specialist who is
committed to helping aspiring bodybuilders and fitness
enthusiasts gain muscle, burn bodyfat, and develop the lean
muscular body that they desire. Visit Lee's website to
download a F.R.E.E. copy of his "Bodybuilding Nutrition
Made Simple" e-Report.
http://www.leehayward.com

A Shock For Extreme Fat Loss

A Shock For Extreme Fat Loss
A Shock Is What You Need Are you one of the many residents
who want to Shock and change in their body appearance?

Well, if you are one of these individuals, the thing that
you need is a Shock. Basically, what you need is a
combination of exercise and proper nutrition to cause a
"shock" to your body and to the people around you. The
shock will revitalize your life and will bring new
opportunities to your front door.

How The Shock Process Works

Unlike a defibrillator, you cannot receive a Shock with
one action or machine. The process to achieve this shock is
a long but worthy endeavor. If you are one of the many
residents that allows their body to go to waste by
incorrectly exercising and eating, you should start the
shock process today and give the surprise gift of better
health to your deserving body.

Easier said then done, correct? Indeed. This actual process
is quite painstaking, as you will have to participate in a
series of exercises and adjust your normal diet. While
these things may initially discourage you from giving a
shock to your body, you will discover that these activities
can be quite enjoyable if you allow yourself to try them
out.

Shock Therapy #1: Exercise Shock

One half of this shock will be exercise. You will have to
be willing to participate in a series of exercises on a
routine basis to create that shock that will have a
dramatic effect on your life. Depending on what type of
shock you want to surprise your body with depends on the
type of exercise that you will need to do.

For example, if you want to shock your friends with a new
set of abs, you would not want to focus your exercising
energy around exercising techniques that affect the legs.
Of course, the majority of the "exercise shock" involves
the shock that you will receive while participating in
these exercise techniques.

You will be shocked at the difficulty of these exercises
but the shock that your improved body will give the
community is completely worth it.

Shock Therapy #2: Nutrition Shock

Perhaps the biggest shock that people receive while trying
to build their body into something that will shock every
passing person is the amount of focus on proper
nutrition. Nutrition is the half of the " Shock" that
prevents people from reaching their ultimate goal of being
able to shock their neighbors with a new and improved body.

In order to create the physical results necessary to obtain
that shock, you have to be willing to shock your body with
a complete change in your eating routine.

Depending on the areas of your body that you wish to
improve (or if you are going to surprise your entire body
with a shocking new physique), you will have to carefully
plan your diet so that you can get the most efficiency out
of the entire Shock process.

Why You Should Start Shocking Today

If you are one of the many overweight residents, or if you
are simply not satisfied with your current body, what you
need is a shock. With the right amount of exercise shock
and nutrition shock to yourself, you can create a new and
improved you that will do nothing less of shocking the
entire city.

We recommend that you contact your local fitness trainer
today to get started on the shock of your life.

----------------------------------------------------
Zach Hunt is a body shock expert, personal trainer and
owner of Physzique, a fitness coaching service in Spokane,
WA. Go here: http://www.spokanefitnesscoach.com/index.html
or you can go here for more tips:
http://www.spokanefitnesscoach.com/articles/spokane-shock-in
-spokane.html

Flat Abs Without Crunches

Flat Abs Without Crunches
You've probably seen hundreds of ads, commercials and
infomercials promising a lean, flat, sexy stomach and
six-pack abdominals.

Most of those programs probably recommended some sort of
crunch as a main training method to get the results you
were after. Hey, crunches are the best way to target your
abs, right? They isolate your abdominals and won't hurt
your back like regular situps...

But, what if I told you that crunches are not the best way
to develop the abs you've been after (or at least they're
only part of the solution).

Truth is, adding exercise to burn the fat that's covering
your abdominals and to build lean, functional abs and core
muscles will accelerate your results.

First of all, we all have abdominal muscles - yes, they're
there. Unfortunately, those muscles are to often covered
by some layers of fat and blubber. Best thing to do about
it? Burn that fat off to reveal the muscles underneath.

All you need is an exercise that burns fat while you work
out,, kicks up your metabolism after your workouts and
targets the jelly belly area. And guess what?
Traditional "fat-burning zone" cardio is NOT the answer.

Research has shown that the best technique for achieving
these three goals is to include heightened intensity (HI)
exercise in your routine. HI training involves taking you
out of your comfort zone and raising the intensity of your
workouts. Sprinting, interval sprinting and plyometric
exercises meet the definition of HI training.

But, intensity in your training is relative.

"Sprinting" is not the same speed for everyone.

For example, if you currently walk, walking fast raises the
intensity of your workouts.

If you jog, then striding at a faster pace is high
intensity.

(Another great way to add intensity to whatever you already
do is to move your exercise onto hills or stairs).

Intense exercise will burn fat while you work out and raise
your metabolism so that you continue to burn fat long after
your workout is over.

Sooner than you think, you'll be able to see your abs like
you haven't in a long time.

Besides burning fat covering them, you'll also want to
build the muscles in your abs and core. Crunches will do
this to some extent.

But, since that exercise isolates your abdominal muscles,
it does almost nothing for the rest of your core. Better to
find an exercise that works all of those muscles in unison
- making them work in synergy with one another.

One of the best ways to meet this goal is to use the same
exercise used to beat back belly fat. HI sprint-type
training (especially on hills and stairs) will work your
midsection like nothing else.

This is because when you run fast (and sprint correctly),
the muscles in your core work to raise your legs on each
stride. Your abs and obliques also work to keep your trunk
upright and stable - not twisting from side to side.

(This functional strength is also a big protector against
back problems...)

All this leads to exceptional development of your abs, hip
flexors and core (don't believe me - look at world class
sprinters. There's a reason they're never afraid to take
their shirts off).

With summer just around the corner, there's no better time
than now to start focusing on your lean, flat sexy stomach.
If you're doing crunches, there's nothing wrong with
continuing. But, if you want maximum results, be sure to
include some HI sprint training in your program.

You'll be ready for the beach or the pool in no time.

----------------------------------------------------
Tim Alan Kauppinen, or Coach K, has over 20 years
experience as an athlete,coach and personal trainer. He
has helped people of all ages and abilities get and stay in
top shape. Coach K is the author of the Uphill Fitness
Training, and publishes a FREE daily training email
newsletter. Tim can be contacted through his website at
http://www.makesyoufast.com

Super Foods for Flat Abs

Super Foods for Flat Abs
It's no secret that a well-balanced diet of whole foods is
the key to leading a lean and healthy life. With the
roller coaster of fad diets, health studies released almost
daily, and celebrities invading your living room TV with
their tales of miracle weight loss, it is no wonder that
Americans are confused about what to eat.

When in doubt, try to avoid eating anything that comes out
of a box. If a product has more than six or seven
ingredients in it, it is likely that some of those
ingredients will contain chemicals and preservatives. It's
best to eat whole foods, as close to their natural form as
possible. By doing this, you can fight obesity, addictions
to simple sugars and carbs, and help you prevent a host of
diseases related to poor diet. Your midsection, and your
entire body will thank you.

So you know you should be eating whole foods to help you
battle the bulge, but which ones? Are there any super foods
for flat abs? Dr. Russ paints an ideal sketch of the diet
and super foods for flat abs and good health. He suggests
the following as the super foods for flat abs and excellent
nutrition as well as a fulfilling meal course.

1. Oatmeal: If you have problems managing your cholesterol
levels, this food is just the right option for you. Oatmeal
is as tasty as it is nutritious with its complex
carbohydrates, and cholesterol fighting abilities, your
body will certainly benefit. A super food like this is
perfect to kick-start your day, and keep you energized and
focused until mid-day.

2. Organic Berries: These fruits are packed with fiber,
manganese and phytochemicals that work as antioxidants.
Also, vitamin-C is one very important constituent and makes
it an ideal staple for a health-concerned wholesome diet.
Berries not in season? Don't be afraid to venture into the
frozen food isle for organic berries. These fruits are
often picked and frozen at their best, and are perfect to
be incorporated in cereals, smoothies and they also work
great as a quick snack.

3. Yogurt or kefir: Yogurt contains live organisms and
probiotics, to help keep your digestive system on track.
Since much of your immune system relies on your digestive
track, it's important to make sure you have cultivated an
environment of good bacteria in your body that will help
keep your immune system strong. As a super food for flat
abs, it also helps pregnant mothers and Dr. Russ recommends
yogurt and yogurt-based products as stellar health helpers.

4. Organic Broccoli: Anti-cancer elements (such as indole-3
carbinol) are the best part of consuming broccoli,
cauliflower, Brussels sprouts and cabbage. These vegetables
help rid your body of stubborn fat. Both adults and
children stand to benefit from consuming this super food
for flat abs.

5. Wild Caught Salmon: This fresh water fish is replete
with omega-3 fatty acids and other essential fatty acids
that help keep you healthy and lean. Fish oils help in
decreasing cardiovascular (an inflammatory) malfunctions.
Hence, they too are an important part of the super foods
for flat abs, according to Dr. Russ and Dr. Stu.

6. Organic Orange Juice: A daily glass of OJ is the best
way to consume calcium. It's better to dilute the juice to
decrease the effects of high sugar in the juice. It is also
a shield against respiratory and skin problems. Make sure
the OJ is organic, and that it definitely contains no high
fructose corn syrup. I would also add citrus fruit to your
diet for its liver detoxifying ability.

7. Tomato: These contain lycopene, a preventive tool
against prostate cancer in men. Colon cancer and
cardiovascular disorders can help to be prevented in women
with the help of tomatoes. A little bit of cheese or other
fat sources complement and enhance the attractive traits of
tomatoes.

8. Organic Almonds and Almond Butter: As Dr. Russ and Dr.
Stu recommend it as a good substitute for peanut butter,
almonds and almond butter include healthier doses of fatty
acids. They are good for fiber, vitamin E, calcium and
other essential nutrient sources.

9. Organic Whole or 2% Milk: It's important to consume
organic milk, so you can avoid consuming unnecessary
hormones that are common in non-organic milk. A small
amount of fat in your milk can help you absorb important
nutrients and vitamins. Some studies suggest that regular
consumption of dairy can help slim your waistline.

These super foods for flat abs not only help in maintaining
excellent health but also are great tools to acquire flat
abs as well.

----------------------------------------------------
David Grisaffi is a Sports Conditioning Coach and holds
multiple certifications including three from the
prestigious CHEK Institute. Plus he is also the author of
the popular selling e book, "Firm and Flatten Your Abs,"
which teaches you how to develop a ripped abdominal region.
Lean how to shed body fat and eliminate low back pain and
receive his free newsletter by visiting:
http://www.flattenyourabs.net

The National Library of Medicine

The National Library of Medicine
The National Library of Medicine (NLM) helps you find
answers to all your health care questions. The NLM's
medical library collection has more than 8 million books,
photographs, microfilms, journals and other items. It's a
resource for health care, biomedicine, and the humanities,
technology and science as it they relate to biomedicine.
NLM offers a website call MedlinePlus that is one service
of the NLM to direct you to the information to help answer
health questions. This website also has extensive
information about drugs, an illustrated medical
encyclopedia, interactive patient tutorials, and latest
health news. NLM is located on the campus of the national
institutes of health in Bethesda in Maryland and it's the
largest medical library in the world. There are the rarest
medical works and the oldest medical history collections
inside this library. The library offers a reading room for
convenience or items can be requested through the
interlibrary loan system. The National Library of Medicine
once published a monthly guide to the articles in five
thousand journals. The guide called Index Medicus was begun
in 1879. The final issue was published in December 2004.
The information is now offered at its website call PubMed.

In February 2003, the NLM launched a virtual customer
service representative named Cosmo. Cosmo is a navigation
tool used to guide customers to information on the NLM web
site. Users can get help finding information on consumer
health, drug facts, medical databases, grant information
and the online catalog access. The National Center for
Biotechnology Information (NCBI) is run by NLM. The NCBI
houses the biological databases accessible through the
internet's Entrez search engine.

The Lister Hill National Center for Biomedical
Communications (LHNCBC) along with NCBI carries out the
research and development for NLM. They explore the use of
computers, communications and audiovisual technologies to
improve biomedical information. NLM is a valuable resource
for the publics health information needs.

Another interesting institute in United States is the
Institute of Medicine (IOM). It's one of the United States
national academies that chartered in 1970. It's also a non
profit making and non government organization. The
objective of this institute is to give advice on medicine,
biomedicine issues and health. The members of this IOM are
selected based on their background like professional
ability and achievements. IOM works in a several categories
such as mental health, aging, women's health, children's
health. It also includes other fields such as medicine,
nutrition education and diseases. This institute mostly
works on committee studies and reports of above categories.

Moreover, there is also some medicine college like Baylor
College of Medicine that is one of the leading centers for
biomedical research. This center is located in Houston
Texas of United States with area 1,000 acre with 46 member
institutions. There are 14 types of PhD programs offered
such as neuroscience, molecular and biochemistry biology,
immunology and cardiovascular sciences. It also includes
graduate program of nurse anesthesia, residency training
and physician assistant program. So it's one of famous
medicine library because there are lots of research and
studies of medicines in there.

----------------------------------------------------
I'm writes articles on many topics for
http://www.myonlinemedical.com website including History of
Medicine and Institute of Medicine.