Fast Workouts That Really Work!

By Lucy Danziger, SELF Editor-in-Chief

I love my long training runs, but most days carving out more than an hour to work out just isn't in the cards. And when my schedule is really crammed, shoehorning a sweat session seems next to impossible.

Luckily, the fantastic fitness team at SELF let me in on a little secret: You can get an hour's worth of fitness and calorie burning in 20 short minutes. Yes, I was skeptical at first, but this fat-blasting routine is as ultraeffective as it is speedy, and the secret lies in high-intensity spurts of energy. Here's how to do it:

• Pick any cardio you like (running, swimming, the elliptical trainer). Warm up for 2 minutes at a moderate pace, then sprint for 30 seconds at the highest intensity you can muster. Slow down and do 90 seconds at a catch-your-breath recovery pace. Repeat eight times. You'll torch more calories in less time, while you burn fat faster. Follow this cardio session with a few of the following fast firmers for a total-body workout in less than 30 minutes.

• Tighten your tummy: Do two sets of 10 to 12 crunches on a stability ball. Research from the University of Auckland, Tamaki Campus, in New Zealand, revealed that using the ball makes crunches 20 percent more effective compared to hitting the floor.

• Firm up legs: Stand on left foot, hands on hips, and bring right knee to hip level in front. Trace a horizontal figure eight in front of you with knee. Then bend left knee and hop to right, landing on right foot. Repeat figure eight with left knee, then hop back to left to complete one rep. Do 10 reps, then hop back and forth 10 times to complete one set.

• Boost your bottom: Stand with feet hip-width apart, hands on waist. Shift weight to left foot and lift heel of right foot so you're resting on toes. Bend left knee and sink hips back, keeping weight off right foot (toes stay on ground). Rise up. Do 12 reps on left leg, then switch legs and repeat.

• Bare amazing arms: Holding a dumbbell in each hand, stand with feet hip-width apart. Raise arms, palms down, out and slightly forward to shoulder height. Slowly lower them behind you so weights almost touch. Do 12 reps.

• Slim all over: Stand with feet hip-width apart. Keeping legs as straight as possible, bend forward and walk hands out until they're under shoulders. Do two push-ups, then walk hands back and stand. Repeat twice, doing four push-ups, then six.

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Posted in: Fitness

Kick-Start Your Workout

By Denise Austin, Prevention

One you'll do! When I want quick results, I do interval training. Research shows that vigorous bouts of aerobic exercise followed by easier ones, or mixing cardio intervals with strength training (as I do here), burns tons more calories in less time than if you were to work out at a steady intensity.

Intervals supercharge your metabolism, so you burn calories all day long. And constantly switching from one move to the next keeps things interesting.

The following program combines kicks, jumps, and squats. It really works your hips, thighs, and buns, so you tone and trim inches at the same time.

Your Toning Program
Beginner: Do 30 seconds of each of the five exercises; repeat the entire sequence four times for a total of 10 minutes.

Advanced: Do 1 minute of each exercise; repeat the entire sequence four times for a 20-minute fat-blasting routine.

Do three to five times a week.

1. Front Kicks
Stand with your feet apart, left foot in front, and hands in loose fists in front of your chin, palms facing each other.

Keeping your abs tight, lean your weight into your left leg. Lift your right knee to waist height, and kick your lower leg straight out in front of you as high as is comfortable. (It's a quick but controlled movement.) Keep your left (standing) leg slightly bent. Immediately bring your right leg back down. Do 5 to 10 kicks, then switch to your left leg.

2. Travel Squats
Stand with your feet together, arms at your sides. Step your left foot out to the side. As you land, sit back, bending at your knees and hips. Don't let your knees move forward over your toes. Raise your arms in front of you as you sit back.

Squeeze your butt, and press through your heels to stand back up. As you do, step your right foot in to meet your left foot. Then step your left foot out to the side as you squat once again. Do 3 or 4 squats to the left, then go to the right.

3. Do jumping jacks

4. March in place, or jog

5. Side Kicks
Stand with your feet wider than shoulder-width and your left foot turned out about 45 degrees. Hold your hands in loose fists in front of your chin, or rest your left hand on a chair for balance. Lean to the left, and cock your right hip up. For a printer-friendly version of all steps click below.

Lift your right knee. Then, without lowering it, kick your lower leg out to the side. Keep your abdominals tight, your left (standing) leg slightly bent, and your right foot flexed. Concentrate on kicking through your heel. Bend the knee back in, and bring your leg down. Do 5 to 10 kicks with your right leg, then switch to your left. Start low, gradually working up to higher, faster kicks.

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Posted in: Fitness

Eat Your Way Slim

By Lucy Danziger, SELF Editor-in-Chief

Grab your fork: Filling up on healthy foods is the best way to say sayonara to those stubborn 5, 10 or 15 pounds. A few years ago, when I complained about the extra luggage I was carrying, a trainer told me, "That's between you and the bread basket." And she was right.

I went on to lose about 25 pounds without counting calories or cutting meals, but rather by reducing refined carbs such as pasta and bagels and increasing the amount of fruit, veggies and lean protein on my plate. Science helps me understand why: Studies suggest that we absorb 6 percent fewer calories when we follow a diet with at least 34 grams a day of fiber (which is chockablock in produce). We also know our bodies expend more energy digesting protein than fat or carbs, and eating at least 50 grams of protein a day can delay hunger pains and boost energy.

Try these other tips from our Jump Start Diet to whittle your middle and achieve the healthiest weight for you.

Ruin your appetite: If you only eat three squares a day, you might be getting too hungry between meals, causing you to overeat when you finally sit down to dine. Treat yourself to two 150-calorie snacks a day to keep your blood sugar stable and rein in hunger. Try a string cheese with an apple or lowfat yogurt and fruit.

Supersize your eats: Sometimes bigger really is better. Selecting a high-volume version of the food you want can help you eat less. People who had cheese puffs for a snack ate 21 percent fewer calories than those given denser bites, researchers at Penn State University at University Park found. Because the food looks bigger, you’re happy and satisfied with fewer calories. Try rice cakes, popcorn or puffed cereal instead of chips when you want a snack. SELF has more ways to trade up to healthier treats.

Don't fear frozen meals: Eating an entree out of your freezer isn't something you want to make a daily habit, but once in a while it can be a smart way to refresh your memory on sensible serving sizes. Choose ones with about 350 calories, at least 3 grams of protein, 1.5 grams of fiber and no more than 1.5 grams of saturated fat per 100 calories. Put it on a plate and snap a mental picture of it before digging in. This will help sidestep portion distortion in the future.

Plot your path: When you map out your meals for the day, you’re less likely to stumble on diet setbacks such as unhealthy takeout or king-size treats from the vending machine. Take a moment to jot down what you plan to nosh for the next few days, and check back to see how you did. This will help you pinpoint trouble spots (such as a few unplanned scoops of ice cream in front of the tube) and allow you to celebrate when you help yourself to healthier fare.

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Posted in: Diet

How to get pregnant

Wondering how to get pregnant? Maximize your fertility — and know when to seek help.
From MayoClinic.com

Some couples seem to get pregnant simply by talking about it. For others, it takes plenty of patience and a bit of luck. If you're wondering how to get pregnant, start the old-fashioned way. Here's what you need to know — and when to seek help.

Baby-making basics

Conception is based on an intricate series of events.

Every month, hormones from your pituitary gland stimulate your ovaries to release an egg, or ovulate. This often happens around day 14 of the menstrual cycle, although the exact timing may vary among women or even from month to month.

Once the egg is released, it travels to the fallopian tube. If you want to conceive, now's the time. The egg has about 24 hours to unite with a sperm. Since sperm cells can survive in your reproductive tract for two to three days, it's best to have regular sex during the days leading up to ovulation.

If the egg is fertilized, it'll travel to the uterus two to four days later. There it'll attach to the uterine lining. You're pregnant! Your periods will stop as your body begins to support the embryo.

If the egg isn't fertilized, it'll break down and you'll have your next period as usual.

Understanding when you're most fertile

Learning how ovulation works is one thing. Determining when it's actually happening is something else. For many women, it's like hitting a moving target.

Keep an eye on the calendar
Use your day planner or another simple calendar to mark the day your period begins each month. Also track the number of days each period lasts. If you have a consistent 28-day cycle, ovulation is likely to begin about 14 days after the day your last period began.

If your cycles are somewhat long, subtract 18 from the number of days in your shortest cycle. When your next period begins, count ahead this many days. The next week is a reasonable guess for your most fertile days.

• Pros. Calendar calculations can be done simply on paper. And they're free!
• Cons. Many factors may affect the exact timing of ovulation, including illness, stress and exercise. Counting days is often inaccurate, especially for women who have irregular cycles.

Watch for changes in cervical mucus
Just before ovulation, you might notice an increase in clear, slippery vaginal secretions — if you look for it. These secretions typically resemble raw egg whites. After ovulation, when the odds of becoming pregnant are slim, the discharge will become cloudy and sticky or disappear entirely.

• Pros. Changes in vaginal secretions are often an accurate sign of impending fertility. Simple observation is all that's needed, particularly inside the vagina.
• Cons. You have to check your vagina for the secretions. And judging the texture or appearance of vaginal secretions can be somewhat subjective.

Track your basal body temperature
This is your body's temperature when you're fully at rest. Ovulation may cause a gradual rise in temperature or even a sudden jump — typically between 0.5 and 1.6 degrees Fahrenheit. You'll be most fertile during the two to three days before your temperature rises. You can assume ovulation has occurred when the slightly higher temperature remains steady for three days or more.

Use an oral thermometer to monitor your basal body temperature. Try the digital variety or one specifically designed to measure basal body temperature. Simply take your temperature every morning before you get out of bed. Plot the readings on graph paper and look for a pattern to emerge.

• Pros. It's simple. The only cost is the thermometer. It's often most helpful to determine when you've ovulated and judge if the timing is consistent from month to month.
• Cons. The temperature change may be subtle, and the increase comes too late — after ovulation has already happened. It can be inconvenient to take your temperature at the same time every day, especially if you have irregular sleeping hours.

Try an ovulation monitoring kit
Over-the-counter ovulation kits test your urine for the surge in hormones that takes place before ovulation. For the most accurate results, follow the instructions on the label to the letter.

• Pros. Ovulation kits can identify the most likely time of ovulation. They can even provide a signal before ovulation actually happens. They're available without a prescription in most pharmacies.
• Cons. Ovulation kits often lead to excessively targeted sex — and timing sex so precisely can invite being too late. The tests can also be expensive, often ranging from $20 to $50 each.

Maximizing fertility

When you're trying to conceive, consider these simple do's and don'ts.

Do:

• Have sex regularly. If you consistently have sex two or three times a week, you're almost certain to hit a fertile period at some point. For healthy couples who want to conceive, there's no such thing as too much sex. For many couples, this may be all it takes.
• Have sex once a day near the time of ovulation. Daily intercourse during the days leading up to ovulation may increase the odds of conception. Although your partner's sperm concentration will drop slightly each time you have sex, the reduction isn't usually an issue for healthy men.
• Make healthy lifestyle choices. Maintain a healthy weight, exercise regularly, eat healthy foods and keep stress under control. The same good habits will serve you and your baby well during pregnancy.
• Consider preconception planning. Your doctor can assess your overall health and help you identify lifestyle changes that may improve your chances for a healthy pregnancy. Preconception planning is especially helpful if you or your partner have any health issues.
• Take your vitamins. Folic acid (vitamin B-9) plays an essential role in a baby's development. Taking a prenatal vitamin or folic acid supplement beginning at least one month before conception through the first trimester of pregnancy can reduce the risk of spina bifida and other neural tube defects by up to 70 percent.

Don't:

• Smoke. Tobacco changes the cervical mucus, which may keep sperm from reaching the egg. Smoking may also increase the risk of miscarriage and deprive your developing baby of oxygen and nutrients. If you smoke, ask your doctor to help you quit before conception. For your family's sake, vow to quit for good.
• Drink alcohol. Alcohol is off-limits if you're pregnant — or hope to be.
• Take medication without your doctor's OK. Certain medications — even those available without a prescription — can make it difficult to conceive. Others may not be safe once you're pregnant.

When to see your doctor

With frequent unprotected sex, most healthy couples conceive within one year. Others need a bit of help.

If you're in your early 30s or younger and you and your partner are in good health, try it on your own for one year before consulting a doctor. You may want to seek help sooner if you're age 35 or older, your periods are more than 35 days apart, or you or your partner has known or suspected fertility issues.

Infertility affects men and women equally — and treatment is available. Depending on the source of the problem, your gynecologist, your partner's urologist or your family doctor may be able to help. In some cases, a fertility specialist may offer the best hope.

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Posted in: Pregnancy,Women's Issues

Preconception planning: Is your body ready for pregnancy?

For the health of your baby, make sure your body is ready for its demands.
From MayoClinic.com

If you've decided you're ready to get pregnant, you may already be emotionally committed to parenthood. But is your body prepared for the task ahead?

Ideally, preconception planning begins up to a year before conception. To help ensure a healthy pregnancy, schedule a preconception appointment with your health care provider as soon as you begin thinking about pregnancy. Be ready to answer the following questions.

What type of birth control have you been using?

If you've been taking birth control pills, your health care provider may recommend a pill-free break before trying to conceive. This will allow your reproductive system to go through several normal cycles before you conceive, which will make it easier to determine when ovulation occurred and establish an expected due date.

During the pill-free break, you may want to use condoms or another barrier method of contraception.

Are your vaccines current?

Infections such as chickenpox (varicella), German measles (rubella) and hepatitis B can be dangerous for an unborn baby. If your immunizations aren't complete or your immunity to certain infections is unknown, your preconception care may include one or more vaccines—preferably one month or perhaps even longer before you try to conceive. [Editor's note: You can also have a blood test to determine whether you're immune to such diseases.]

Do you have any chronic medical conditions?

If you have a chronic medical condition—such as diabetes, asthma or high blood pressure—you'll want to make sure it's under control before you conceive. In some cases, your health care provider may recommend adjusting your medication or other treatments before pregnancy. Your health care provider also will explain any special care you may need during pregnancy.

Are you taking any medications or supplements?

Tell your health care provider about any medications, herbs or supplements you're taking. He or she may recommend changing doses or stopping them completely before you conceive.

This is also the time to start taking prenatal vitamins. Why so early? The baby's neural tube—which becomes the brain and spinal cord—develops during the first month of pregnancy, perhaps before you even know that you're pregnant. Taking prenatal vitamins before conception is the best way to help prevent neural tube defects.

Are you at risk of a sexually transmitted disease?

Sexually transmitted diseases can increase the risk of infertility, ectopic pregnancy—when the fertilized egg implants outside the uterus—and other pregnancy complications. If you're at risk of a sexually transmitted disease, your health care provider may recommend preconception screening and treatment.

Do you have a family history of any specific medical conditions?

Sometimes family medical history—either your history or your partner's—increases the risk of having a child who has certain medical conditions or birth defects. If genetic disorders are a concern, your health care provider may refer you to a genetic counselor for a preconception assessment.

How old are you?

After age 35, the risk of fertility problems, miscarriage and certain chromosomal disorders increases. Some pregnancy-related problems, such as gestational diabetes, are more common in older mothers as well. Your health care provider can help you put these risks into perspective, as well as develop a plan to give your baby the best start.

Have you been pregnant before?

Your health care provider will ask about previous pregnancies. Be sure to mention any complications you may have had, such as high blood pressure, gestational diabetes, preterm labor, premature birth or birth defects. Share any concerns or fears you may have about another pregnancy. Your health care provider will help you identify the best ways to boost the chances of a healthy pregnancy.

Would your current lifestyle support a healthy pregnancy?

Healthy lifestyle choices during pregnancy are essential. Your health care provider will discuss eating healthy foods, exercising regularly and keeping stress under control. If you're overweight, your health care provider may recommend losing excess pounds before you conceive. It's also important to avoid alcohol and illicit drugs. If you smoke, ask your health care provider about resources to help you quit.

What about your partner's lifestyle?

If possible, have your partner attend the preconception visit with you. Your partner's health and lifestyle—including family medical history and risk factors for infections or birth defects—are important because they can affect you and your baby.

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Posted in: Pregnancy,Women's Issues

Kick Your Worst Health Habits

Choosing a successful strategy that will work for you and the habit you want to break.
By Dr. Mark Liponis, PARADE Magazine

All of us have some bad habits we'd like to kick. To improve your health, make up your mind that you are ready to change. Then choose a successful strategy that will work for you and the habit you want to break. Here are three techniques:

• Cold turkey: This is a good choice for people who are determined to change and don't want to mess around any longer. It's best for true physical addictions and for people who tend to have trouble moderating their behavior.
• Substitute: In many cases, you can substitute a healthy behavior for an unhealthy one.
• Set limits: For some people, putting a time or quantity limit on a behavior works.

Smoking

All three strategies can succeed. Cold turkey is the toughest but quickest route. Choose a time when stress is at a minimum and you have a support network. A nicotine substitute is another option. They come in a variety of strengths and delivery methods, including gum, patches, sprays, and lozenges. If you're not ready to quit, set limits on the times you allow yourself to smoke, or cut down on the number of cigarettes.

Sugar

Cold turkey is the ticket. You may experience cravings and withdrawal symptoms, but most people find they disappear after two weeks. One healthy substitute is 2 to 3 ounces of dark chocolate daily, which may have some antioxidant benefits when eaten in moderation.

Eating too fast

Americans eat while driving, watching TV, or standing in front of the fridge. This encourages us to eat too fast and often too much. Slowing down improves digestion, allows us to recognize when we're full, and provides more enjoyment from our food. Set limits by putting down your fork between each bite.

Snacking at night

Munching after dinner can add up to hundreds of extra calories. First, eat a good breakfast with both fiber and protein. Shifting calories to earlier in the day cuts your appetite later. Set limits on the amount of snacks in your house. And choose a time when the kitchen is "closed" every night.

Sleep deprivation

Too little sleep leads to loss of productivity and even may raise blood pressure. Set limits by picking a bedtime and sticking to it. Sleep is a learned behavior, and getting into a routine helps the process.

Courtesy of PARADE

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Posted in: Diet,Fitness

What Nobody Tells You About Hormones

By Mary Duenwald from O, The Oprah Magazine

Oprah.com

Is estrogen safe this week? Does it matter when you start hormone therapy? What does "bioidentical" mean, anyway? Mary Duenwald scours the latest science for the answers even your doctor may not have.

A few blocks from where Highways 6 and 50 intersect in Delta, Utah, you could hear the rain and thunder picking up steam. But for 100 or so women attending a menopause workshop one Sunday, the storm was inside, where the topic of a lecture was about how changing hormones affect sex drive—not the sort of thing people usually talk about in this rural community of alfalfa hay farmers. The speaker was just opening the discussion for questions when the power went out. "It was just so perfect. Suddenly, hands went up everywhere and the women were asking all kinds of questions they wouldn't have been willing to ask when the lights were on. One wanted to know about orgasm—really personal questions," recalls Linda Ekins, 60, the registered nurse who organized the event.

That was five years ago; today the workshop has expanded into an annual conference called Women in Motion that draws 250 to 300 attendees. The idea came to Ekins when she realized she wasn't alone in having to bushwhack her way through menopause. All across the country, millions of women are dealing with the end of fertility, many of them muddling along in discomfort and frustration. It isn't just a jarring reminder that one is aging; it can also wreak havoc on the body—and the mind. Sudden outbursts of temper, creeping anxiety, depression, loss of passion, or foggy thinking sends many sufferers in search of psychological help; others rush to trainers when their waistlines start expanding; still others go crazy buying supplements to combat thinning hair and painful joints. And often these women don't realize that the real cause of these symptoms—not to mention hot flashes, night sweats, vaginal dryness, and insomnia—is the onset of menopause, which officially starts after 12 consecutive months of having no menstrual periods.

Scientists have yet to figure out why declining levels of estrogen (which occurs when the ovaries stop producing eggs) should have such wide-ranging effects. But they do know that cells throughout the body have receptors for the hormone and that its withdrawal impacts everything from the blood vessels to the brain. "The layperson has very little information about this," Ekins says. "My women are confused. They're having hot flashes. They're bitchy with their husbands, grouchy with their kids, angry at the world, absolutely miserable." And ebbing libido—particularly how it's affecting their marriages—is a huge concern (a course called "Hormones in the Bedroom" drew a standing-room-only crowd a couple of years ago). "My aim is to give women information, so they can visit with their physicians and intelligently come up with a plan," she says. "We do not need to be afraid. We need to be educated."

And yet even smart, well-informed women often hit a wall when it comes to deciding which symptoms are menopausal and how to deal with them. Hormone Therapy (HT)—specifically supplemental estrogen, alone or combined with progesterone (usually progestin)—is the most studied and effective form of treatment to date for symptoms such as hot flashes and night sweats. But the treatment developed a bad reputation in 2002 after the Women's Health Initiative (WHI)—which conducted the largest, most rigorous study ever on HT—issued alarming findings that taking estrogen and progestin could increase the risk of both breast cancer and heart disease. In addition, it later came out that the hormones didn't seem to help much with sleep, depression, energy, or sexual satisfaction compared with a placebo. "There is still a lot of confusion even among physicians about hormone therapy, and many avoid prescribing it," says JoAnn Manson, MD, chief of preventive medicine at Harvard's Brigham and Women's Hospital and a principal investigator of the WHI study. "It can be a real problem for women to find a doctor who is willing to discuss all the benefits and risks of hormone therapy."

To more safely and comfortably navigate this major phase of life, it helps to understand a bit about past hormone research and what science is discovering even as we speak.

Hormone History

It was back in 1966 that Robert Wilson, MD, a Brooklyn gynecologist, published his best-selling book, Feminine Forever, and declared that taking estrogen was a postmenopausal woman's best chance to lead a healthy, happy, and sexually active life. In the ensuing decade, prescriptions for the hormone almost doubled. But then came evidence that taking estrogen could lead to uterine cancer, and prescriptions dropped off dramatically.

Hormone therapy regained its popularity, however, after the discovery that adding progestin headed off the risk of uterine cancer. In the early 1980s, scientists began to focus on how estrogen could protect women's bones against osteoporosis. By the '90s, research seemed to confirm its long-suspected link to preventing heart disease, at which point the American Heart Association and the American College of Physicians came onboard. Once again, hormone therapy looked like a smart idea.

But in 2002, the Women's Health Initiative caused scientific whiplash. According to its findings, the hormone pills in question—Prempro, the most popular brand of estrogen and progestin—not only failed to protect against heart disease but actually raised the risk. Crunching the data, the researchers projected that among 10,000 women taking these hormones for a year, compared with a placebo, there would be seven more cases of coronary heart disease, eight more cases of stroke, and 18 more cases of blood clots. "There was much rending of clothes and gnashing of teeth when this study came out, because the results were very unexpected," says Nanette Santoro, MD, director of reproductive endocrinology and infertility at Albert Einstein College of Medicine, in the Bronx.

Less shocking but more unnerving for many: Among 10,000 women on Prempro, there would also be eight additional cases of invasive breast cancer. (The fact that there was a lower risk of colorectal cancer and hip fractures got lost in the shuffle.)

The WHI findings made major headlines and were particularly scary to the public, given that researchers stopped the study three years early to protect participants' health. Women by the millions threw out their hormone pills. And seven years later, many are still wary. "I can understand the mistrust," says Carla Lupi, MD, an assistant professor of clinical obstetrics and gynecology at the University of Miami Miller School of Medicine. "These women grew up being told that hormone therapy was the greatest thing since sliced bread, only to wake up and be told that there actually are some risks."

Unfortunately, scientists have yet to unearth a more effective remedy than estrogen, and that may reflect what's been a relatively narrow approach to the profound mind-body shifts that occur during menopause. "All of this focus on estrogen may be a bit misplaced," says Lisa Sanders, MD, clinical instructor at Yale University School of Medicine. "Women exist in an incredibly complicated hormonal milieu during menopause. Estrogen declines, but so does testosterone, which is why libido goes down. We're also losing hormones that we really don't know much about, and we haven't asked the questions."

The fact is, however, researchers do know a lot more about hormone therapy today. Since the WHI shake-up, they have begun to explore—and shed light on—how the formulation and timing of HT may lower its risks and improve its benefits. And the result is a more nuanced knowledge of how the treatment might be most safely applied.

The Bioidentical Option

Vivian Torres-Suarez, 54, a healthcare executive from Queens, New York, was one of millions of women suspicious of hormone therapy in the wake of the WHI findings. But her symptoms were getting to her—not only hot flashes but also a hot temper that had prompted her to lash out at a colleague during a staff meeting. "I don't remember exactly what he said, but I must have turned into a wicked witch," Torres-Suarez recalls. "Then he said, 'Are we having a bad menopausal day?' And I just blasted him."

Torres-Suarez's gynecologist recommended the estrogen pill Premarin, which contains the same type of estrogen used in the WHI study. "I don't feel comfortable with that, I really don't," Torres-Suarez told her doctor. And there are experts who would agree with that choice, arguing that Premarin and Prempro are not ideal products because they're derived from the urine of pregnant horses. Instead, these doctors prefer a synthetic estrogen, estradiol (found in Estrace, Climara, Estring); it's chemically identical to the kind made by women's ovaries, which is why it is described as "bioidentical." Between 2003 and 2008, prescriptions for bioidentical estradiol-based products rose from 22 to 35 percent of the supplemental estrogen market while those for Premarin tablets fell from 53 to 35 percent, according to IMS Health, a healthcare information and consulting company.

Manhattan internist Erika Schwartz, MD, prescribes estradiol made by pharmaceutical companies or orders a transdermal cream from a compounding lab, which customizes it for individual patients. When Torres-Suarez visited Schwartz for a second opinion, the bioidentical hormones made sense to her, and she liked the idea of a cream (hers includes bioidentical progesterone), which she applies to her chest twice a day. "My hot flashes haven't disappeared, but they're much better," she says. "And I'm no longer like the girl in The Exorcist. I felt like I was losing my mind, and I'm not like that—I'm really a nice person. This has absolutely made me better."

Yet, whether bioidentical estrogen and progesterone are safer or superior is unproved. It's entirely possible that they have the same risks that Prempro does. "There was a flight from reason when the WHI results were published," says Santoro, referring to the illogical assumption that if a hormone product wasn't used in the study it must therefore be safe. She adds: "To prescribe something more physiologic may make sense, but what's really physiologic for a 55-year-old woman is to have less hormone, period."

Kirtly Parker Jones, MD, a professor of reproductive endocrinology at the University of Utah, in Salt Lake City, points out another important fact of biology. The body often takes the estrogen it's given and changes its form, so that a woman may use estradiol only to have her body turn it into estrone sulfate, the main ingredient in Premarin and Prempro. "Some well-meaning practitioners probably don't know the endocrinology," Jones says. One trial in the works called the Kronos Early Estrogen Prevention Study (KEEPS) is giving some subjects estradiol patches and others Premarin pills, with the goal of determining whether the patch is as effective as, and potentially safer than, the pill. But the results aren't expected until 2012.

In the meantime, a number of practitioners who are deeper into the bioidentical movement are stirring up controversy by measuring the hormone levels in women's saliva, a method unproven by mainstream science, in order to concoct products that may contain mixtures of various kinds of bioidentical hormones, as well as ingredients that have not been approved by the Food and Drug Administration. Last January the FDA took action, sending warning letters to seven compounding pharmacies stating that their claims of producing drugs that are safer, more natural, and superior to FDA-approved HT drugs are "false and misleading" and unsupported by medical evidence. In particular, estriol, one form of estrogen used by these pharmacies, has never been approved by the FDA, and its safety and effectiveness are unknown.

The Risks of Hormone Therapy

For many women, the specter of breast cancer is what drives them away from HT—and for those who have a higher-than-average risk of the disease, such fears make sense. The link between HT and breast cancer has been supported by studies in the United States, Sweden, and the United Kingdom.

While finessing the chemistry of estrogen won't likely mitigate the breast cancer risk, tinkering with the progestin component of HT might. "Study after study seems to indicate that the increased risk of breast cancer is not related to estrogen but to progestin," says Steven R. Goldstein, MD, a professor of obstetrics and gynecology at New York University School of Medicine. A separate component of the WHI study in which subjects were not given progestin (because they'd had hysterectomies and stood no risk of uterine cancer) did not show an increase in breast cancer risk.

Goldstein has begun to experiment with prescribing his patients much less progestin, while regularly monitoring their uterine lining with ultrasound—the idea being that a smaller amount of the hormone may be enough to prevent cancer there. Still, he makes clear, "there has been no long-term study of this methodology."

When it comes to heart disease risk, the research is most promising. Because the WHI was designed in part to investigate HT's effect on heart disease, the researchers chose mostly women who were older (and more likely to have cardiac events); the average age of the 27,347 subjects was 63, and a majority of them were at least ten years past having their last menstrual period. But now a new theory has taken shape and steadily gained credibility: that hormones might be less dangerous, and perhaps even beneficial, if started closer to the time women reach menopause (the average age is 51). According to this new theory, estrogen introduced before too much plaque begins to build in a woman's arteries might actually help keep blood vessels healthy. Only after the plaques have gained a foothold might HT make things worse. Further analyses of the WHI data support this idea. As it turns out, a subgroup of younger women in the estrogen-alone study had a significantly reduced risk of heart attacks and cardiac death; those with the increased risk were the ones who'd started hormones more than ten years beyond menopause.

A New Approach: Start Early

Starting HT earlier might also positively affect memory, concentration, and cognition. Alas, here again there is no good clinical trial data. But a half-dozen small studies have had promising results, says Sarah Berga, MD, chairwoman of the department of gynecology and obstetrics at Emory University School of Medicine in Atlanta. "Estrogen seems to lubricate the brain, in some ways, for thinking," she explains.

Better evidence for—or against—early timing may arrive when the KEEPS study, whose subjects range in age from 42 to 58, is completed. "What I hope the study will show," says Santoro, one of its principal investigators, "is that for women close to menopause, the risks of hormone therapy are low and they may get some cardio protection."

There is already a growing consensus around this idea. Many leading experts now recommend HT at the lowest dose and for the shortest time possible—the first few years of menopause—along with regular checkups and mammograms for women with debilitating symptoms (assuming they don't have high risk of heart disease or breast cancer). Manson recommends staying on hormones two to three years, five at the most (see "Should I Take Hormones or Not?" on page 187), after which hot flashes usually subside. "Five to 10 percent of women have persistent significant symptoms more than ten years after menopause," she says; in those cases, doctors and patients must weigh the individual health risks against quality of life benefits. "But the vast majority of women can come off HT after a few years and do fine." This, by the way, is now the position of the North American Menopause Society and the American Association of Clinical Endocrinologists.

But we still have a long way to go in terms of getting the answers we need—which means that women really must take the steering wheel in directing their care. For Linda Ekins, the nurse in Utah, menopause has been a challenging journey. "It's not just about medication," she says, explaining that her menopausal troubles started 20 years ago with depression. "I couldn't figure out what was going on. I went into therapy and realized that part of it was menopausal." When hot flashes came soon after, she was able to keep them at bay by taking the herbal supplement dong quai (although research has failed to prove it a reliable treatment). "But at 55," she says, "the hot flashes were breaking through, and I wanted information." She'd read about bioidentical hormones and found her way to the University of Utah's Kirtly Parker Jones, who prescribed them to her in a progesterone pill and estrogen patch. "I asked for the lowest dose possible, and Dr. Jones said I could try cutting the patch in half. I did, but then I started having hot flashes again, so I've gone back to the full dose. The hormones have done really well for me, including helping vaginal dryness, which I don't choose to experience because I'm still sexually active; as long as my husband is happy and I'm happy, things are good." But, she adds, there's so much more to managing menopause on an emotional and spiritual level. To that end, Ekins has expanded her conference by bringing in experts in yoga and energy work. "Find friends and support systems," she urges. "A pill or patch can certainly help, but it won't be the answer to everything."

Mary Duenwald is a deputy editor for The New York Times Op-Ed page.

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Posted in: Women's Issues

Physical Activity and Breast Cancer

Experts say the payoffs are substantial.
By Karen Collins, M.S., R.D., C.D.N., American Institute for Cancer Research

New research is adding more insight into the link between walking and other forms of physical activity and lower risk of breast cancer. A landmark report on diet, activity and the prevention of cancer from the American Institute for Cancer Research noted that increased physical activity probably lowers risk of postmenopausal breast cancer and potentially risk of pre-menopausal breast cancer as well. Here are some of the most commonly asked questions regarding cancer and physical activity:

Is it too late to make a difference after years of sedentary living? Research suggests that it’s never too late to start making changes to reduce your cancer risk. In one recent Japanese study, the most active women had less than half the risk of postmenopausal breast cancer than the least active women. Study participants were 40 to 69 years old at the start of the study. In another recent study from Germany, physical activity after age 50 showed an even stronger effect in reducing risk of postmenopausal breast cancer than physical activity at ages 30 to 49.

Is being active worth it if I don’t lose weight? While many people connect exercise to weight control, physical activity protects our health in many ways. Recent studies support findings that physical activity helps lower postmenopausal breast cancer risk both through assisting weight control and more directly. Though studies are not universally consistent, in both studies noted above, the link between more activity and less breast cancer was independent of weight loss.

How much activity will it take? Here’s where it gets harder to interpret because studies measure and categorize activity level in different ways. In the Japanese study mentioned above, women needed to accrue at least one hour of walking daily plus at least one hour of other exercise each week before they showed a significantly lower risk. In the German study, a 21 to 25 percent lower risk of postmenopausal breast cancer was seen in women who got the most leisure time physical activity–the equivalent of at least two hours a day of brisk walking.

Although these recent studies don’t show a clear decreased risk of breast cancer until you reach an hour or more of daily activity, other analyses reveal that even modest activity can impact risk. The AICR second expert report shows that risk of postmenopausal breast cancer drops by three percent for the equivalent of about two hours of moderate walking weekly. A previous analysis of 48 studies looking at risk of pre- and post-menopausal breast cancer showed a 12 percent drop in risk with two hours of moderate exercise weekly. And an important reminder: If you can’t find a large block of time in your week, benefits are seen when activity is broken up into 10- or 15-minute blocks of time.

Is more intense activity better? Several studies, including the Japanese study discussed here, show added protection from breast cancer when women include at least some vigorous activity like jogging, hill walking or aerobics classes each week.

We clearly need more research to resolve some of the more detailed questions about activity and breast cancer risk. But meanwhile, health experts acknowledge that the payoffs of regular physical activity are substantial. And as you begin to discover just how good it makes you feel, don’t hold back, because the more, the better (within reason).

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Posted in: breast cancer,Women's Issues

The Best Ingredient for Skin Protection

By Leslie Baumann, M.D.

I went to check out the new Canyon Ranch spa in Miami Beach as soon as they opened since I always want to know what skincare lines the high end spas are carrying. As you know, if you routinely read my blog, I am always a skeptic about skincare products. I was stunned to see that Canyon Ranch's “Your Transformation” skincare line contains my favorite ingredient, Pro-NAD, which is a form of niacinamide that penetrates better than the type found in the Olay Regenerist products.

(As a disclaimer, I have always been a fan of Canyon Ranch. I have stayed at the one in the Berkshires and thought that it was a great experience. The new one that just opened in Miami Beach is gorgeous and has great food, but I have no financial relationship with them.),

A relative of niacin, and part of the vitamin B family, topical niacinamide is best known in the dermatological community as an anti-inflammatory and an excellent ingredient for fighting hyperpigmentation. Studies have shown that niacinamide prevents the DNA damage caused by sun exposure.

I think that the skin care professionals at Canyon Ranch realized that their location on the ocean on Miami Beach made it vital to include an ingredient to reverse some of the deleterious effects of the sun. Of course, do not forget to apply your sunscreen and wear a hat in addition to using the Pro-NAD containing products.

Why is Pro-NAD such a great ingredient for skin protection?

• Hyperpigmentation
  When it comes to reducing areas of excess pigmentation, Pro-NAD inhibits the transfer of melanosomes (vesicles filled with melanin, or skin pigment) to skin cells, which improves existing dark spots and helps prevent new ones from forming.
  
• Anti-Aging
  Pro-NAD is a powerful anti-aging ingredient. For starters, it helps decrease inflammation in the skin, which is thought to play a role in collagen-loss and, ultimately, aging. Moreover, Pro-NAD helps fuel the enzymes needed to repair damage to skin's DNA caused, for example, by sun exposure.
  
• Moisture
  Niacinamide is an excellent moisturizer -- it increases skin's ceramide levels, helping the skin barrier to naturally renew itself and retain moisture. Niacinamide is available in several easy-to-find skincare lines like Olay's Regenerist, Definity, and Total Effects products. However, only the Canyon Ranch line and Nia24 products contain niacinamide that has an important side group added to increase its penetration into deeper layers of the skin.

If you can’t visit Canyon Ranch on Miami Beach, the new line is also available at the other Canyon Ranch locations as well as at Skinstore.com, Saks.com, Nordstrom.com and select locations of both department stores.

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Posted in: Skin Care

5 Easy Ways to Start a Diet

I just wrote the word "diet" in the title so you'd know what I was talking about, but honestly, that should be a swear word. How about, "5 easy ways to get food to serve you and your goals?" Or what about, "The joy of food", or "The great things food can do for your body and your goals."

So much of what we look like is impacted by what we put in our mouths. The tricky thing is that food is connected to us as emotional beings so much more then exercise. Yes, some people blow off stress by taking a run, but most of us would just rather reach for a donut, slice of pizza or scotch and soda.

I think the food puzzle needs to be unraveled simply and slowly so that our approach is simple but realistic to our lives.

1. Drink only water, with the exception of your beloved coffee in the morning. According to studies, this would eliminate 20% of our caloric intake and help all of our body functions run more smoothly.

2. Cut down your portions
I'm not even going to say what to eat and not eat. I'm just saying if you are having that sub at lunch cut it in half. We all overeat, so just eat until you are full. I'ts difficult to do, so halve the food and get it away from you. If it's sitting there you will want to eat it.

3. Don't skip breakfast
You will have a 70% chance of overeating throughout your day if you skip breakfast.

4. Keep a food journal
This will help you see exactly what you are eating and when. You will even be able to see patterns of grabbing food at stressful moments, etc. Journaling just makes you aware and in charge of your food--not the other way around.

5. If you can avoid it, don't eat after 7 p.m.
On business dinners or birthday gatherings don't worry about it. But when you can, try to finish eating earlier in the day.

See, that's not hard to do. Now as you progress in this area, I have some other rules to help you improve your relationship with food.

• Don't eat fast food (unless you have no other choice).
• Avoid microwaving your meals. Cook it yourself.
• Limit tons of sugar and wheat-based products (in anything).
• No diet, or fat-free, food. They contain a lot of ingredients that no one can pronounce.
• Fill your plate during the day with foods of all colors.
• Eat slowly and chew your food well.
• Eat when you are hungry and not because you are sad, mad, or stressed out.
• Limit your red meat intake.
• Foods that have a 10-year shelf life should not be eaten. Go for the real stuff.
• Don't snack yourself to weight gain. Eat real meals that are satisfying, not snacky foods that will kill your waistline and make you feel blah.

from yahoo health

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Posted in: Diet

10 Immunity Boosters

Tea/green tea

Studies show that green tea—infused with the antioxidant EGCG—reduces the risk of most types of cancer. "The phytonutrients in tea also support the growth of intestinal bacteria," says Bowerman.

"Specifically, they inhibit the growth of bad bacteria—E. coli, Clostridium, Salmonella—and leave the beneficial bacteria untouched." Why is this important? "Because up to 70 percent of your immune system is located in your digestive tract," says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles. "Four cups a day will keep it functioning at its peak."

Chili peppers

"Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins," says Gunnar Petersen, certified strength and conditioning specialist and a celebrity trainer. Plus, they're a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or one tablespoon of chili flakes) every day.

Ginger

Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn't a root, it's a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy-marinated fish or chicken as often as you can. The more you can handle, the better.

Blueberries

"This potent little fruit can help prevent a range of diseases from cancer to heart disease," says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. One serving (3.5 ounces) contains more antioxidants than any other fruit. Drizzle with lemon juice and mix with strawberries for a disease-fighting supersnack.

Cinnamon

Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). "Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes," says dietitian Nancy Clark, author of Nancy Clark's Sports Nutrition Guidebook (Human Kinetics, 1996). "What's more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal."

Sweet potatoes

Often confused with yams, this tuber is one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer's, Parkinson's, liver disease, cystic fibrosis, HIV, cancer, heart attack and stroke. "One sweet potato a day is a great alternative to the traditional variety," says Clark.

Tomatoes

"I think of tomatoes as the 'fighting herpes helper' for the divorcé crowd," says Petersen. Their lycopene content can also help protect against degenerative diseases. "Cooked tomatoes and tomato paste work best," he says. Shoot for half a tomato, or 12 to 20 ounces of tomato juice, a day.

Figs

Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix. Newman's Own Fig Newmans are also a quick and easy way to boost the immune system. Aim for four figs per week.

Mushrooms (reiki, shiitake, maitake)

Delicious when added to brown rice or quinoa, these mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. "In short, they reduce the risk of cancer," says Bowerman, who recommends half a cup once or twice a week. "Cooking them in red wine, which contains the antioxidant resveratrol, magnifies their immunity-boosting power."

Pomegranates

The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six. "Drink a cup a day," says Bowerman.

from msn health

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Posted in: Diet

10 Foods That May Improve Your Appearance

Get skin glowing and hair shining the natural way.

1. Blood oranges, cherries and blueberries

Collagen is a natural protein in your skin and muscles that provides resiliency, shape and texture. Unfortunately, collagen production decreases with age— but you can fight back with dark fruit. "Blood oranges, cherries and blueberries are full of antioxidants, which decrease aging and disease by lowering inflammation. Antioxidants also increase collagen production and thicken the skin, making you look younger and healthier," says Julia Tatum Hunter, M.D., of Skin Fitness Plus in Beverly Hills. "Antioxidants also decrease [the severity of] rosacea." Blackberries, raspberries, plums, pomegranates, cranberries, Asian dragon fruit and kiwis also contain antioxidants.

2. Shellfish, sunflower seeds and sardines

These foods may not taste great together, but individually they offer a powerhouse of essential fatty acids. Steven Chang, M.D., staff physician for RightHealth.com, says fatty acids nourish the skin, help maintain skin integrity and keep skin cells performing optimally. "Essential fatty acids, a component of all cell membranes in the body, regulate the flow of nutrients, waste materials, and water in and out of cells—which keeps you looking young." Flax seeds, tuna, walnuts, canola oil, soybean oil and pumpkin seeds are more good sources of essential fatty acids.

3. Dandelion, turnip and mustard greens

"Foods that keep our livers cleansed of toxins, heavy metals and fats make our whole body function more efficiently," says Dr. Hunter. "This makes us happier, which affects how we look. Plus, a healthy liver brightens our eyes and tightens our skin." She recommends dense green foods such as broccoli, spinach and arugula—as well as turnip, mustard and dandelion greens. Eating these slightly bitter greens has been shown to lessen your sweet tooth. Hunter warns: "Simple and refined sugars, high-glycemic carbohydrates, and refined, manufactured foods age us." Excess sugar has been linked to a process called glycation, in which sugar molecules bond to protein molecules, which has been linked to sagging, wrinkled skin.

4. Oregano, thyme and parsley

"If you have puffy bags under your eyes in the morning, you are almost certainly consuming much more salt than you need," says Doris Day, M.D., author of Forget the Facelift: Turn Back the Clock with a Revolutionary Program for Ageless Skin (Avery, 2005). "Another problem is alcohol: It dehydrates you and can make your skin sag. The worst combination is alcohol and salt, which causes puffy dark circles under your eyes." Dr. Day recommends reducing your sodium intake to eliminate bloating. Instead of salt, season your meals with herbs and spices such as oregano, thyme, rosemary, parsley and garlic.

5. Crunchy vegetables

Fresh raw veggies are as good for your grin as they are for your skin! Celery, carrots, string beans and cauliflower contain cellulose, which helps scrub stains from your teeth—giving you a whiter, brighter smile. "Both the cellulose and the [other] fiber in these foods act as abrasives that clean and remove bacteria from teeth," says Mickey Bernstein, M.D., president of the American Academy of Cosmetic Dentistry. Crunchy veggies are especially effective for recent discolorations. If you've just consumed blueberries, coffee, mustard, red wine or cranberry juice, follow it up with fresh cucumber slices or an apple.

6. Sea vegetables

"Polluted cells can't function at their optimum level. When our cells are functioning optimally, not only do we have more energy—we look and feel great," says nutritionist Carol Wasserman. "Sea vegetables are one of our richest sources of minerals and phytochemicals." These veggies help detoxify, rebuild and nourish all the cells in our body. Unhealthy foods, stress and environmental pollutants cause cells to age prematurely, potentially leading to thinning hair and premature wrinkles. "Sea vegetables reverse this process," says Wasserman. "For example, spirulina is a 'detox powerhouse.' Hijiki, kelp, arame, wakame, and dulse also work wonders."

7. Meat, cheese and lentils

It may take 10 pounds of milk to make a pound of cheese, but fortunately you don't need to eat that much dairy or protein to repair your cells. As you age, your hair and skin cells become damaged, making you appear older. The protein in meat, chicken, low-fat cheese, cottage cheese, and certain vegetables promotes cell growth and repair, which translates to younger-looking skin, fewer wrinkles, less hair loss and a glossy mane. To take a break from meat or dairy, try soybeans and lentils instead (they contain more protein than any other legume).

8. Egg yolks, organ meats and whole-milk products

Dr. Chang says, "Vitamin A is especially important for skin repair, and decreased levels can lead to dry, flaky skin." Dr. Day adds that a lack of vitamin A may cause your skin to heal poorly and wrinkle easily. The main sources of this vitamin are foods from animals, such as liver, eggs and whole-milk dairy products. Some plants—carrots and broccoli, for example—supply beta-carotene, which your body converts to vitamin A as needed. Apricots, nectarines, plums and cantaloupe are more great sources of beta-carotene.

9. Almond or hemp "milk"

Almond milk is a nutritious dairy alternative because of its high levels of magnesium, potassium, manganese, copper, vitamin E, selenium and calcium. Licensed medical esthetician Tina Seitz says, "Hemp milk is a delicious, nutty-tasting non-dairy beverage that provides essential balanced nutrition. It's a fantastic alternative to soymilk or dairy, and has a natural well-balanced ratio of omega-3 and omega-6 essential fatty acids to keep your mind sharp, your immune system strong and your skin glowing." Both almond and hemp milks are plant-based, and don't contain lactose. They offer high-quality protein that can give hair a radiant, healthy shine and helps keep skin soft.

10. Wild salmon with avocado and mango dressing

This is more than a delicious meal—it's an anti-aging feast! Stephen Sinatra, M.D., of the University of Connecticut School of Medicine says, "Wild Alaskan salmon has precious omega-3 essential fatty acids, which enhance blood flow. The pink/orange color of wild salmon is an anti-aging carotenoid called astaxanthin that protects cell membranes." Salmon also contains dimethylaminoethanol (DMAE), which improves facial muscle tone and reduces wrinkles. Add avocado for its antioxidant properties and mango (for vitamin E and anti-inflammatory carotenoids) and you'll be sitting pretty after dinner!

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Posted in: Diet,hair,Skin Care

Consumer Diet Guide: Sizing Up America's Most Popular Diets

Experts weigh in on the pros and cons of each plan.
By Laurie Pawlik-Kienlen for MSN Health & Fitness

The key to losing weight—and keeping it off—is to find the eating plan that fits your personality and lifestyle. To help, we've rounded up expert opinions on the pros and cons of the 10 most popular diets in America.

"All the popular diets can help you lose weight because they provide almost identical calorie intakes," says nutritional biochemist and author Shawn Talbott, Ph.D. "But different people may do better on different diets because of personal tastes. For instance, if you love bread, don't even think about trying Atkins … because it won't work."

Here's a look at the 10 most popular diets in America:

Jenny Craig
Tasty, ready-made meals and snacks—"Jenny's Cuisine"—are perks of Valerie Bertinelli and Queen Latifah's favorite diet (which is similar to NutriSystem). Amy Hendel, health expert and author of Fat Families, Thin Families (Benbella Books, 2008), sums it up: "No thinking, just eating."

Pros: Jenny Craig is a balanced, calorie-controlled diet with weekly consultations in person or by phone.

Cons: Jenny's Cuisine gets expensive (though a short-term stint could teach portion control). "Average people aren't under the same scrutiny as the celebrities who lost tons of weight, so the pressure to stay on track is decreased," says Hendel. In addition, participants may tire of the prepared meals and may not learn how to count calories outside the program.

Mediterranean Diet
Rather than focusing on calories, this healthy eating plan revolves around veggies, whole grains, olive oil, nuts, fish, poultry, and dairy—with limited red meats and moderate wine consumption.

Pros: The home cooking emphasis makes it inexpensive and easier to track fats, cholesterol, and sodium, says Hendel. Plus, these flavorful foods don't trigger feelings of deprivation. Nutritionist Haruko Oyama of Montefiore Medical Center says this diet is connected to numerous health benefits, such as decreased risks of cardiovascular disease, and possibly diabetes and Alzheimer's.

Cons: "The effect of the Mediterranean Diet on weight loss specifically hasn't been as widely researched as the health effects," says Oyama. Plus, people could take the freedom to eat healthy fats a little too far—and overdo it.

Zone Diet
You won't overdo it if you stay in the Zone: one gram of fat for every two grams of protein and three grams of carbohydrates, meant to balance hormones and control hunger.

Pros: New York City-based nutritionist and personal trainer Ariane Hundt says, "This diet promotes fat loss, reduces inflammation, increases energy, reduces cholesterol, and has anti-aging benefits." Plus, nutritionists generally favor healthy, balanced meals.

Cons: "The fat, protein, [and] carb groups are a little simplistic," says Hendel. "We need some calcium from dairy every day, and we need to separate grain-based carbohydrates from fruits and vegetables (the Zone counts them as one). And, limiting grains can be difficult to do over the long term. Most Zone-committed eaters seem to be highly motivated, physically active people who can afford the home-delivered meals."

Weight Watchers

This diet giant also sells its own pre-made meals plus books and magazines, and recently introduced the new Momentum program, replacing the traditional Flex and Core plans. Momentum revolves around the POINTS system and offers strategies for overcoming temptations. Diet coach Laurie Beebe, R.D., says, "Weight Watchers is effective because people can stay on it for years and keep the weight off."

Pros: Regular meetings offer information-driven discussions, weigh-ins, tools such as food tracking journals and activity calculators, and encouragement—plus Weight Watchers provides online support. Beebe confirms that the portion control, controlled calories, and accountability help people lose weight.

Cons: Each meeting costs about $10 (depending on your area), tools cost extra, and the POINTS system doesn't necessarily reflect the nutritional value of food.

Volumetrics
In this plan, nutrient-dense foods full of fiber, vitamins and minerals are encouraged (such as veggies, fruits, broth-based soups, nonfat milk, etc.), while energy-dense foods are in the no-fly zone (cheeseburgers, cookies, packaged foods, etc.).

Pros: It's a healthy, inexpensive way to lose weight. "Diets often fail because people feel hungry," says dietician Jodi Greebel, author of The Little Black Apron: A Single Girl's Guide to Cooking with Style and Grace (Polka Dot Press, 2007). "Volumetrics encourages large quantities of nutrient-dense foods, which fill you up. This plan also encourages food journals and exercising—two keys to permanent weight loss."

Cons: "Volume alone may not satisfy your taste buds," says Hundt, potentially leaving you vulnerable to those tempting fat, sugar, and salt cravings.

The Flat Belly Diet
Liz Vaccariello, editor-in-chief of Prevention magazine, co-wrote the book about this female-focused, Mediterranean-style diet. The claim: Eating monounsaturated fatty acids (MUFAs) at every meal will flatten bellies without exercise. Meals are capped at 400 calories, foods that lead to bloating are discouraged, and participants are told to eat every four hours.

Pros: "Eating a specific number of calories regularly will help maintain energy levels, stabilize blood glucose levels, and prevent hunger," says Susan Kraus, a clinical dietitian at Hackensack University Medical Center. "Plus, the recipes are tasty, which keeps dieters satisfied."

Cons: Research doesn't prove that diets target specific body parts, and health experts aren't crazy about de-emphasizing exercise.

Weigh Down Diet
Satisfy your cravings here! "This diet focuses on portion sizes and hunger cues, which are very important for weight loss," says Greebel. All foods are allowed in this Higher Power–based diet; eating is motivated by the body's physical needs.

Pros: Kraus says dieters are encouraged to become more spiritual, stop obsessing about food, and take more responsibility for their eating habits.

Cons: Greebel points out that it's difficult to lose weight if you're not watching what you eat, even if you're careful with portion sizes. Kraus adds that people might need a more specific, structured plan to lose weight successfully.

South Beach Diet
If you need structure, here's one of the strictest diets on the market. Cardiologist Arthur Agatston's diet is divided into three phases: Eliminate Cravings, Lose Steadily, and Maintain. Strict guidelines about reduced-fat dairy, lean proteins, veggies and healthy fats are part of every phase.

Pros: "The core of this diet is a heart-health promoting, balanced diet that most people can follow if they don't mind the rules," says Hendel.

Cons: Dr. Jan Evans, R.D., of Richmond, Va., warns, "The first two phases are unhealthy, unbalanced, and not only cause fluid loss [and] dehydration, but can cause ketosis and electrolyte imbalance. The diet is too restrictive in the first two phases, and lacks essential nutrients."

Atkins Diet
Exercising is essential for losing weight—and so is eating a balanced diet. Similar to the Scarsdale diet that rose to fame in the late 1970s, the Atkins plan focuses on increased protein intake and limited carbohydrates.

Pros: "These very low carb diets can quickly and dramatically shed pounds," says Hendel. "Water weight goes first, then fat."

Cons: Low-carb diets have a bad rap in the medical community because of the potential long-term health effects of excess protein: high cholesterol, kidney abnormalities, cancer risks, unhealthy metabolic states, and osteoporosis. Atkins now includes more plant-based foods than when it was first introduced, though many nutritionists still deem it unhealthy. "Most people simply cannot sustain eating this much protein," Hendel says. "I've also smelled the sweat and breath odors of people on long-term high-protein diets, and it's a bit offensive."

Sugar Busters Diet
This reduced-carb eating plan is similar to Atkins, but not as intense. The diet focuses on elimination of simple carbs like potatoes and white bread, and simple sugar foods like candy and sugary cereals.

Pros: "This diet steers clear of sugar-laden processed foods," says Hundt. "Natural foods—lean proteins, good fats, vegetables and whole grains—are emphasized, resulting in balanced blood sugar levels, increased fat burning, and a healthy lean body."

Cons: A potential drawback of this reduced-carb diet is increased protein consumption, which may have negative health effects in the long run. Steering clear of sugar is an excellent way to lose weight, but choosing a healthy balance of proteins, carbs and fats is also important.

And, here's one bonus eating plan to chew on:

The Maker's Diet
This diet is based on Biblical and scientific principles. It encourages dieters to observe God's dietary laws and attack the three I's: insulin, infection and inflammation. Fasting, supplements, cleansing agents, and kosher practices are promoted—making this diet less appealing to the general population.

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Posted in: Diet,Weight loss