Category Archives: Diet And Food

DAVENPORT, Iowa (KWQC) - You wouldn't knowingly eat contaminated food, or serve it to your family. Wild deer meat is a popular option for hunters and local food pantries, but research has raised questions about lead in that meat.

TV-6 Investigates X-rayed 14 samples of deer meat from local pantries and hunters. Four X-rays came back with glowing white fragments, which is consistent with metal. We sent the samples to another lab to test for lead. The worst sample tested positive at a level 194 times higher than the limit set by the European Food Safety Agency for lead in meat.

Back in 2008 Iowa tested ten samples of deer meat. Two showed trace amounts of lead. Records TV-6 Investigates uncovered show the state decided against further tests, saying if lead in deer meat was a problem, it would show up in state required kindergarten blood tests. But records also show the state wasn't even looking for this source of lead.

At the Durant-Wilton food pantry, Ross Conrad picks out staples to stretch his food budget. He usually picks up deer meat donated by hunters through the state's HUSH program. He's read the lead warning Iowa put on the back of the bag.

Conrad said, "I've heard about that in there, but I'm still here ticking, so, plus they say it's best if you mix something, and there's only small amounts in it."

Conrad doesn't have children, and doesn't know if he should worry about lead.

"I guess it's kind of like the water, they say there's lead in water, so you can't be scared of everything," said Conrad.

But doctors say even small amounts of lead found in meat pose health risks, especially to children and pregnant women. University of Colorado medical school professor Michael Kosnett says if children eat venison with small amounts of lead regularly.

"They would run the risk of having elevated levels of lead that have been shown to have an adverse effect on how a child's brain develops," said Kosnett.

He's studied lead and its effects for the last 30 years. He said research has shown lead harms a child's brain and does more damage at low levels.

Kosnett said, "You lose more I.Q. points at low levels of exposure, per increment of blood lead, than you do at higher levels."

So why does Iowa allow deer hunted with lead to be donated to food pantries? Part of the answer is found on the bag itself. In big bold print it says, "Iowa has not found cases of lead poisoning from lead in venison" Yet state emails obtained through a records request show the Department of Public Health wasn't looking for that connection. Environmental Health Director Ken Sharp wrote at the time:

"...lead in venison is not an exposure we ask about in our lead poisoning case management..."

He was responding to questions about Iowa's limited testing of deer meat. The Department of Public Health was helping the Department of Natural Resources respond to a public relations crisis in 2008. Across the upper Midwest, donated deer meat kept testing positive for lead.

University of North Dakota Radiology chair Ted Fogarty said, "As the C.T. scanner was clicking through, we could see right away there was a lot of lead in it."

Fogarty helped spark the discussion. He co-authored a study X-raying deer meat for lead in North Dakota. The authors found fragments and quickly realized they were small and difficult to find in the meat.

"There's no way you're going to crunch on that with your teeth and then feel it," said Fogarty.

North Dakota, Minnesota, and Wisconsin began testing hundreds of samples of meat. Iowa tested ten. It found two with trace amounts of lead and decided to stop testing. Another of Sharp's emails explains why. The state relied on blood tests.

Sharp wrote, "Since 1992, IDPH has collected all blood lead tests results from over 500,000 children and over 25,000 adults. In the cases of concern that IDPH and its contractors have investigated, none have ever been attributed to lead in venison."

No one from the Department of Public Health would answer questions on camera. Spokeswoman Polly Carver-Kim sent an email saying the state now asks about lead in venison, if field workers can't find a cause for a child with elevated blood lead levels.

She also said, "However, the focus remains on deteriorating lead based paint as the primary cause of lead poisoning."

She also said the state believes the benefits outweigh the risks.

"We also know sources of lean protein are an important part of a healthy diet that likely outweighs the minimal risks associated with lead in venison," wrote Carver-Kim.

The Centers for Disease Control said there is no known safe level of lead in children, but it sets a level of five micrograms per deciliter of lead in blood to start taking health action. Iowa doesn't take action until 10. Carver-Kim said that's due to a lack of resources.

Kosnett says children already may have tiny amounts of lead in their blood. But remember, our meat sample contained 19.4 parts per million of lead. If served to a child, that's roughly 1,900 micrograms of lead in one serving.

"200 times more, and that kind of lead exposure, especially if done on a regular basis, if that meat were used for several meals a week, it could have a serious adverse effect," said Kosnett.

Studies from North Dakota, Norway, and Greenland all found people eating game meat with lead had higher blood lead levels than those who didn't. Kosnett said the solution is simple. A hunter can choose to use non-lead ammunition. The state could require hunters to use non-lead ammunition too.

"They have all the benefits of providing for their family, by eliminating the risk of putting a toxic substance in their food," said Kosnett.

Back at the Durant-Wilton food pantry, Ross Conrad said the state could probably do more.

"I guess i would say, you have to put certain things on labels of food," said Conrad.

The state emails also show the Department of Public Health created meal recommendations for people eating venison. It sent them out in a press release at the time. The release said children under six could safely eat two four ounce servings per week. Pregnant women could eat one four ounce serving per day.

These limits were considered for the HUSH bag, but didn't make the final approval. Iowa's Natural Resources Commission was asked to change the HUSH program three years ago to eliminate possible lead contamination. That effort failed. TV-6 Investigates asks why, Thursday.

Wednesday afternoon the Food Bank of Iowa sent us this statement regarding our investigation of possible lead contamination in deer meat: In regard to the recent KWQC TV6 story about possible lead contamination in donated venison, Food Bank of Iowa would like to reassure KWQC, the Quad Cities, and all Iowans, that Food Bank of Iowa is dedicated to food safety. Our distribution team works diligently to provide the individuals we serve with safe, nutritious food by adhering to food safety standards, including state, federal, and independent requirements.

Food Bank of Iowa cooperates continually with the Iowa Food Bank Association, Iowa Department of Natural Resources, and the Iowa Department of Public Health to ensure the HUSH program remains safe and effective. Food Bank of Iowa will continue to distribute this vital source of protein to Iowans in need with the supervision of the Iowa Department of Natural Resources and Department of Public Health. If an immediate health risk is identified, Food Bank of Iowa will work with these stakeholders to protect our clients health. By providing venison through the HUSH program, we are continuing to offer an important, nutritious source of protein for Iowans struggling to feed themselves and their families.

Our mission is to provide food for Iowa children, families, and seniors to lead full and active lives, strengthening the communities where they live. Food Bank of Iowa passed an in-depth inspection by AIB International, an independent organization, and maintains compliance with all food safety requirements of Feeding America.

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TV-6 Investigates: Lead in venison; Iowa health officials actions - KWQC-TV6

The weather is warming up, and bathing suit season is fast approaching. Even if your furry friend will not be strutting her stuff in a bikini, keeping a healthy weight is very important for the dog in your life.

Statistics show that more than 50 percent of dogs and cats in the United States are overweight. Just like in humans, obesity in dogs predisposes them to many health conditions, such as arthritis, diabetes and pancreatitis. We even can see respiratory issues in the short-nosed breeds. Studies confirm that overweight animals develop serious disease or die an average of 1.5 years before their ideal-weight counterparts.

What constitutes an obese dog? This varies tremendously (as do dogs) and there is no specific BMI calculation, as there is for people.

One easy test for owners to apply at home is, Can you feel his ribs? In general, if you can find your dogs ribs easily, but not see them, youre on the right track. Your veterinarian uses a body-scoring system and can give you a more specific number, but you can get a quick idea the next time you pet Fido. As little as 1 to 2 pounds can thickly cover the ribs in a small dog.

The best way to avoid obesity is to monitor weight closely from the beginning. Overweight puppies often become overweight adults, and it is much easier to maintain a healthy weight than to lose it later.

Ask your veterinarian about the appropriate volume of food for your puppy, as well as when to transition to an adult food. We do not want to underfeed a growing animal, but it is easy for your dog to gain weight on a high-calorie puppy food, especially once he or she is neutered or spayed.

What can you do if your pet is already overweight? Just as in people, weight loss occurs when calories burned exceeds calories taken in. This means controlling the diet and increasing exercise.

It is important to remember that exercise alone is rarely sufficient. True weight loss requires reducing the calories your dog is consuming. A healthy weight-loss plan is most safely done under the guidance of your veterinarian. First, you must have an accurate measure of all the food and treats your pet gets every day. (And dont forget any human food you give or that your dog helpfully cleans off the carpet for you.) Bring this information, as well as labels of your diet, to your veterinarian. He or she will calculate the calories your pet needs daily and then help formulate a plan for weight loss.

Initially we aim for 1 to 2 percent weight loss per week. Sometimes, all that is necessary is reducing treats or swapping out large or high-calorie treats (like bacon jerky) for smaller, lower-calorie ones. Many dogs are perfectly happy with baby carrots, a piece of their own kibble or mini rice cakes for treats.

If decreasing food volume is also necessary, we have to be careful that your pet is still getting enough protein, vitamins and minerals needed for normal bodily functions. In some situations, your dog may even need a prescription weight-loss diet (as opposed to an over-the-counter lite diet). There are several advantages to a prescription diet, but mainly they decrease calories while making sure the body is getting enough nutrition so that your furry friend isnt acting hungry all the time. Your veterinarian will work with you to pick the right one for your specific pet.

Once the weight starts dropping, you can increase doggie exercise. That may include lengthening your daily walks a little at a time, or more playtime with balls or other toys.

So take a serious moment right now to feel for Fidos ribs and, if they are hard to find, trust your veterinarian to help you with a weight-loss plan and regular follow-ups. Once Fido reaches his goal, you can re-formulate the plan for maintenance and enjoy bathing suit season with your healthier pet.

Dr. Emily Whitmore works at Albemarle Veterinary Health Care Center on Westfield Road, which is an AAFP Certified Feline Friendly Practice. Her veterinary interests include preventative medicine, soft tissue surgery and training to be a certified veterinary acupuncturist. In her free time, she enjoys hiking and then relaxing with her hound mix, Kona.

For Pets Sake

For Pets Sake is written by the members of the Jefferson Area Veterinary Medical Association, a nonprofit organization dedicated to promoting the health and wellbeing of all area pets. Visit javma.net for more pet health information, or to find the perfect veterinarian for your pet.

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For Pets' Sake: Preventing canine obesity is easier than solving it later - The Daily Progress

High blood pressure affects one in 4 adults have high blood pressure, or hypertension, which is a major risk factor for stroke and heart disease. If you have high blood pressure, visit your health care provider regularly and take medication as prescribed. If your blood pressure returns to normal levels, this indicates that the medication is working so keep taking it.

Research shows that increased sodium consumption can increase blood pressure. Ninety percent of the sodium in our diets come from salt. On average, American adults consume twice the American Heart Associations recommended sodium intake of 1500 mg daily. Changing your dietary habits can help to reduce sodium consumption. The majority of the sodium consumed is from processed foods and not salt that is added in cooking or at the table. Learning to read food labels and recognize foods that are high in sodium is the first step. Six common foods, loaded with excess sodium, include breads and rolls; cold cuts and cured meats; pizza; poultry; soup and sandwiches. Follow these simple steps to lower your sodium intake in three weeks.

Week 1: Focus on grains, cold cuts and cured meats. Cured meats include bacon, sausage, ham and hot dogs. Use food labels to identify lower-sodium choices in these foods. When you start tracking your sodium consumption, with the help of food labels, you might be surprised how much sodium you are truly eating. Write down how much sodium you have reduced in your diet in just one week by reading food labels and making healthier choices.

Week 2: Focus on pizza and poultry. You do not have to give up pizza; just make a few changes in the toppings. Cut back on the cheese and meats, which have more sodium, and add more veggies such as onions, green peppers and mushrooms. When eating poultry, select fresh poultry instead of fried, canned or processed that has more sodium. Keep logging how much sodium you are reducing in your diet.

Week 3: Focus on soups and sandwiches. Canned soups are loaded with sodium. For example, one serving (1 cup) of chicken noodle soup can have as much as 940 mg of sodium. Each can of soup has two servings so double that amount if you eat the whole can in one sitting.

There are many lower sodium canned soups available so read the labels carefully. It is best to make your soup from scratch to reduce even more sodium.

When making sandwiches, use lower sodium meats, cheeses and condiments. You might be surprised how the sodium adds up from these foods. Add plenty of low-sodium vegetables such as lettuce, tomatoes, spinach and onions to your sandwich.

After a few weeks, your taste buds will adjust and you will start to enjoy the real flavor of food without the salt. In fact, you will wonder how you ever ate food that was so salt. Decreasing the sodium in your diet is a heart healthy step to lower your risk for heart disease and stroke.

Lisa McCoy is a family and consumer-sciences educator with University of Maryland Extension in Washington County.

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Three weeks to lower the sodium in your diet - Herald-Mail Media

ForGisele Bndchen and Tom Brady, the menu they set at home makes a difference both locally and globally.

Talking to PEOPLE for this weeks issue, the legendary supermodel who recently stepped out alongside Brady for a glamorous date night at Mondays Met Gala says her family has been eating a more plant-based diet for years.

We all love it. Its not only good for our health and makes us feel good, but it is also good for the planet! says Bndchen, 36, who is mom to daughter Vivian Lake, 4, and son Benjamin Rein, 7.

My friend Paul Hawken taught me that eating a plant-rich diet will have a hugely positive impact on global warming as well, she adds.

Want all the latest pregnancy and birth announcements, plus celebrity mom blogs? Click here to get those and more in the PEOPLE Babies newsletter.

RELATED VIDEO: Gisele Bndchen and Tom Brady Join Many Celebrities in Supporting Climate Change

Bndchens kids arent just reaping the rewards from the familys home garden, though. They help their mom out with planting andactivities like beekeeping to stay involved in the process.

And the mother of two tells PEOPLE that her New England Patriots quarterback husband, 39, isnt the only one keeping his athletic levels up.

We are all pretty active at our home. We do some form of physical exercise every day; it all depends where we are, she shares.

If its not cold, I love to exercise outside in nature. But its cold a lot where we live, so I get to work pretty hard in the gym too!

FROM COINAGE: Being On The Cover of Sports Illustrateds Swimsuit Edition Can Launch Your Career

Bndchenhas spoken out often in the past about her interest in environmental efforts. As she tells PEOPLE, I love the Earth and every living being on it.

I feel we are all so blessed we get to live on this beautiful planet, Bndchen says. No matter what country we are born in, the earth is the home we all share, so we should take care of it.

In a way, we are all Earth trustees, and we need to make sure we leave it in a better place for future generations.

For more from Gisele Bndchen, pick up the latest issue of PEOPLE, on newsstands Friday.

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Gisele Bndchen Says Her Kids Eat a (Mostly!) Plant-Based Diet: It's 'Good for Our Health' and 'the Planet' - PEOPLE.com

If youre intrigued by the 5:2 diet or other forms of intermittent fasting, you probably want to know if these diets work in the long term. Until recently, we didnt have much data. Now, we have a little bit: fasting every other day turns out to deliver the same results as regular dieting.

The study, published in JAMA Internal Medicine, followed people through six months of trying to lose weight and six months of a maintenance diet. During the first six months, one third of the 100 subjects could eat whatever they wanted; one third had three meals a day provided, making up 75 percent of their calorie needs (so, 1500 calories a day if they would normally eat 2000); and the fasting group alternated between a 25 percent (500 calories) day and a 125 percent (2500 calories) day.

By the end, both groups kept off the same amount of weight (just 5-6 percent, which is 10-12 pounds for a 200-pound person) and had similar numbers for blood pressure, heart rate, cholesterol, insulin resistance, fasting glucose, and more.

The biggest difference between groups? The dropout rate. The fasting group lost 13 out of 34 people (38 percent), with five of those saying they were quitting because they hated the diet. The group on the steady diet only saw 29 percent of their members leave, and none of those cited the diet as the reason. The control group lost 26 percent of people. Remember, these folks all had to keep in touch with the researchers for a year, and the dropout numbers include people who just plain flaked out. The averages above, like the 10-12 pounds lost, include the people who dropped out. So that means weight loss may have worked a little better for the intermittent fasters who stuck with it.

The diets ended up being more similar than intended. People ended up eating more than just the provided food, and they ate too much on fast days and too little on feast days. Thats another way in which this diet was hard for people to stick to.

So does this study prove intermittent fasting is nothing special? Yes and no. The subjects were metabolically healthy obese women, while proponents of IF often say its value is in fixing a broken metabolism. And the food they ate was pretty standard, carb-heavy fare: 55 percent carbs, 30 percent fat, 15 percent protein. Many intermittent fasters combine the regimen with lower carb food, relying on protein, fat, and fiber to provide most of their calories.

Finally, its just one type of fasting. The 5:2 diet gives you a little more time between fasts. Another common way to fast is to go 18 hours of each day without eating: basically, skip breakfast and eat nothing between yesterdays dinner and todays lunch. We dont know if these other formats would be better or worse than alternate-day fasting, but you can always try them and see.

Bottom line, intermittent fasting isnt good enough to blow traditional dieting out of the water. But its worth a try, if you think it might work for you.

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We Finally Have Long-Term Data on an Intermittent Fasting Diet - Lifehacker Australia

Gluten-free diets are popular these days, but a new study finds that avoiding gluten won't lower your risk of heart disease.

In fact, the researchers say thatgluten-free dietscould pose health concerns because people who go gluten free tend to lower their intake of whole grains an ingredient that is linked with a lower risk of heart disease.

For this reason, "the promotion of gluten-free diets among people without celiac disease should not be encouraged," the researchers concluded in their article, published today (May 2) in the medical journal BMJ.Celiac diseaseis an autoimmune condition that makes people sick if they eat gluten.

Still, for people who have gluten-sensitivity meaning they don't have celiac disease, but they experience abdominal pain or other problems when they eat gluten it is reasonable to restrict gluten intake, with some precautions, said study researcher Dr. Andrew T. Chan, an associate professor of medicine at Harvard Medical School in Boston. "It is important to make sure that this [gluten restriction] is balanced with the intake of non-gluten containingwhole grains, since these are associated with a lower risk of heart disease," Chan told Live Science. [7 Tips for Moving Toward a More Plant-Based Diet]

Gluten is a protein found in wheat, rye and barley. In people with celiac disease, the protein triggers an immune reaction that damages the lining of the small intestine.

Some people without the condition adopt the diet in the belief that gluten-free diets are generally healthier. But no long term studies have examined whether gluten affects the risk of chronic conditions such ascoronary heart disease, in people without celiac disease, the researchers said.

In the new study, researchers analyzed information from a long-running study of more than 110,000 U.S. health professionals. The participants periodically answered questions, over a 26-year period, about the types of food they consumed. Based on these questionnaires, the researchers estimated how much gluten participants' consumed in their diet. The researchers also collected data on whether participants experienced aheart attackduring the study, which was considered a proxy for the development of coronary heart disease.

When the researchers divided participants into five groups based on the amount of gluten they ate, they found those in the group that ate the most gluten were at no greater risk for a heart attack than those in the group that ate the least gluten.

The researchers also found that gluten intake actually initially appeared to be linked with a lower risk of heart attack. But this link wasn't due to gluten consumption itself, rather, it was due to the consumption of whole grains associated with gluten intake.

"These findings do not support the promotion of a gluten-restricted diet with a goal of reducing coronary heart disease risk," the researcherswrote in their paper.

The researchers noted that they did not specifically ask participants whether they followed a gluten-free diet, but rather, calculated their gluten consumption based on the estimated proportion of gluten in wheat, rye and barley. The researchers also noted that they were not able to determine whether trace amounts of gluten were present in certain foods, such as soy sauce, but this would likely have only a very small effect on people's overall gluten consumption, they said.

Original article onLive Science.

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A gluten-free diet may raise your risk of heart disease - Fox News

DR. DAVID LIPSCHITZ, MATTERS OF YOUR HEALTH 5:11 p.m. CT May 2, 2017

Dr. David Lipschitz(Photo: Matters Of Your Health)

At long last a very carefully designed research study compared weight loss when obese individuals were placed on one of four diets that can be described as follows: a low-fat normal protein diet,low-fat high protein diet,high-fat normal protein diet and a high-fat, high-protein diet.

The results have just been published in the New England Journal of Medicine and the results are quite clear. At one-year weight loss was similar in all four groups averaging approximately 6 Kg (13.2 pounds). At two years, most had gained some weight back, but they were all still on the average about 3 Kg (6.6 pounds) lighter than before the study was started.

No matter the diet used, the amount of weight loss depended on two important factors: first, the fewer calories consumed, the greater the weight loss and second those who attended regular meetings where they were weighed and counseled lost much more weight than those who did not attend meetings.

Furthermore, quality of life was the same in all four diets, including how hungry the dieters were, their level of satiety after eating and satisfaction with the diet plan. In every case weight loss led to reduction in cholesterol levels and decreased insulin resistance indicating a lower risk of diabetes.

An important message from this study is that if you want to lose weight and keep it off, try and participate in a research study. Almost invariably results are better in research subjects than in the average dieter, no matter what diet they chose.

Just like alcoholics and gamblers who benefit from having a sponsor and attending meetings, overweight individuals need as much help as they can get if their diet is to succeed. The statistics are not encouraging.

Most information indicates that more than95 percentof dieters who lose weight tend over time to regain the weight back, often becoming heavier than they were before beginning to diet. If you are dieting, make sure you identify a counselor (usually a dietitian or nutritionist) and a support group that you meet with frequently.

Continued reinforcement, encouragement, weigh-ins and assurance that diet is accompanied by exercise is the best way to reach a target weight and keep it there. A support group is clearly invaluable for those of us who for whatever reason start eating for whatever reason. Many individuals go on a food binge when they become upset, stressed or experience conflicts at home or work.

The other important lesson from this study is that it's not what you eat but how much that is the most important predictor of weight gain or weight loss.

In this study, the only measure that accurately determined how much weight was lost was how much food was taken in. The fewer calories consumed, the more the body must turn to its own fat and muscle for energy and the more weight will be lost.

It has been suggested that dieters who consume a high fat, low carbohydrate diet develop satiety more rapidly and may lose their appetite because a high-fat diet makes the blood slightly acidic due to an accumulation of ketones. Here though satiety was equal no matter the diet and satisfaction with the diet was equal in all four groups.

From this information, I believe more than ever that the best diet is the dont diet diet. Work on the healthiest diet possible, paying attention to portion sizes and reduce calorie intake by being prudent, avoiding too much fat and starches and, of course, eat slowly to optimize the chance that you will become satisfied before you have consumed too much.

The diet should contain lean meat and fatty fish, abundant fruit and vegetables and prudent intake of the right fats (monounsaturated fats from olive oil and omega three fatty acids from nuts) and the right starches that are complex and rich in fiber. And remember too much of a good thing is too much.

Finally, a prudent healthy diet must be accompanied by exercise and the more the better. Walk, raise your heart rate, and remember the importance of balance, stretching and resistance training with weights to build muscle.

The greater your problem with weight and exercise, the more important it is that you belong to a support group and receive counseling. A better weight and a healthier life is an option for everyone.

Dr. David Lipschitz is the medical director for the Mruk Family Education Center on Aging and the Fairlamb Senior Health Clinic. Contact him at askdrdavid@gmail.com

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Final Answer: If you want to lose weight eat less - Baxter Bulletin

A couple of pounds here, a few more there. Weight gain for Matt Baretich, a biomedical engineer in Loveland, Colo., was insidious but steady. By his early 60s, he weighed 300 pounds.

"As I approached that number, I was aghast and began to stagger back from the brink," says Baretich, who's 5 feet 11 inches tall. "I managed to fitfully get myself down to 260 over the next several months, but I lost a lot of muscle along with the fat."

At 260 pounds, with his body mass still registering as obese, Baretich committed to a yearlong behavior-change program at the University of Colorado Anschutz Health and Wellness Center. The first week was immersion at the center. After that, coaching took place online or on the phone.

Eight months later, Baretich achieved his goal of 180 pounds. His waist measurement went from 50 inches to 38. Ceremoniously, he cut the extra length off his belt before setting out on a backpacking trip.

"It's difficult to overstate how much more fun backpacking is now that I'm 80 pounds lighter and a lot stronger," Baretich says. "Along with physical changes, I have regained self-confidence I had lost. I know I can accomplish difficult tasks. I eagerly look for challenges to overcome."

How's maintenance going?

"It's hard, but I know how to do it. Getting older and losing a lot of weight both cause metabolism to slow. The answer is to move away from food as a reward. I still enjoy good food, but it's fuel, not solace.

"Something the program taught me to say is this: 'Choose your hard.' It was hard to lose the weight. It's hard to keep it off. It's hard to find the time and willpower for exercise. But it was hard being fat too. In so many ways, the 'fat old days' were harder. It's important to keep that in mind when I'm tempted to snack instead of getting on my bicycle and hitting the road."

Behavior change like Baretich's is key to losing weight and maintaining, says Lauren Ott, registered dietitian at the center. Her tips for lasting change:

Plan ahead. Healthful, low-calorie meals and snacks don't just magically appear. Plan, buy and prepare before you're hungry.

Eat more vegetables. They're low-calorie and high-fiber.

Consume protein at each meal. It's key to feeling full.

Make your environment conducive to health. Keep fruit on the counter, and vegetables in plain sight.

Stash athletic shoes at work or in the car; you might find a few minutes to walk.

Change your route so you don't drive past favorite fast-food outlets.

Replace a happy-hour date with friends with a walk in the park.

Allow the occasional treat, and ditch any guilt. An all-or-nothing mindset can't last, and guilt pushes you off track.

Schedule workouts. Knowing when, where and how you're going to exercise beats a vague promise that you'll work out sometime this week.

People want a magic diet, but those don't change behavior, Ott says. Instead of fixating on carbs, as with the currently popular Paleo diet, fixate on behaviors. Think of how you can manage stress without food. Examine the messages you send yourself.

"Our thoughts define our reality," Ott says. "Telling yourself that you've failed before, and therefore will never succeed, is not reality. Instead, try: Yes, I've failed in the past, but I'm approaching it in a new way, with a new mindset, so it's likely I'll succeed."

Tammy Waldschmidt had tried and failed. In college she lost 76 pounds, but she gained it back. She started working and lost 35 pounds, but gained it back plus more. At age 34, a borderline diabetic, she lost 110 pounds, but gained most of it back. At one point, she weighed 316 pounds.

A computer engineer in Highlands Ranch, Colo., 5 feet 7 inches tall, now in her early 50s, Waldschmidt weighed 244 when she started at the center. Ten months later she hit 173, and she is working to lose more.

"Before, I really was not feeling alive," Waldschmidt says. "I felt hopeless about my personal future. My negative self-talk was out of control."

She says she now feels transformed. "I went zip lining! I went on a roller coaster. You couldn't wipe the smile off my face. I am full of energy. I can wear cute clothes. I've gone from size 24 to size 10. I go hiking, and walk or jog in 5Ks and 10Ks. I went speed dating, had a blast, and went on some dates. I'm excited to go dancing. I'm about to get rid of satellite TV; I don't have time to watch it. No more hiding on the sidelines and standing in the back row for pictures. No, I'm now in the front row of life!

"My big thing now is to pay it forward. I want to inspire people to get involved and live the life they want."

Like Baretich and Waldschmidt, Elaine Brown's weight loss boosted confidence. A nurse in Denver, Brown weighed 207 pounds when she started a 20-week program at the center. Six months later she was 147. At 5 feet 6 inches tall, she's kept her weight at 142 pounds for nearly two years.

"My whole life, from high school on, I weighed 180. At 40 years old, I was diagnosed with breast cancer. Through chemo, steroids, stress and sadness eating made me feel better. After treatment, I went to 190 and 200. When I hit 207, I didn't want to do it anymore."

The behavior-change program taught her to question whether extra food was worth it. "I learned to recognize boredom or stress, and make better choices. Every day, I have two servings of fruit and three of vegetables. That was a big shift, and I've stuck with it."

Like Waldschmidt, Brown discovered new activities.

"I went spelunking! In my former body, I never would've fit through those cave holes," she said. "I can wear clothes that are fun, such as leggings and high boots.

"It's given me more confidence."

Cheryl Stritzel McCarthy is a freelancer.

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Magic diets don't change behavior. Tips to lose, keep off weight - Chicago Tribune

Women's Health

People In The UK Are Going Crazy For This Diet, But Does It Work? Women's Health When you hear about a diet that allows you to eat whatever the eff you want and still lose weight, one question inevitably comes to mind: What's the catch? But apparently there is no catch with Slimming World, a popular U.K.-based program that's now ...

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People In The UK Are Going Crazy For This Diet, But Does It Work? - Women's Health

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Fasting diets could be more effective than other weight loss plansif we weren't so wired for consistency Quartz In the long-run, though, fasting diets may be no better than regular calorie-restricting dietsbecause they're harder to follow. A study published May 1 in JAMA Internal Medicine by researchers from the University of Illinois at Chicago, Stanford, and ... Does fasting on alternate days work? A new study weighs inCNN Is the '8-Hour Diet' the key to weight loss?Fox News A Fasting Diet Is Not the Best for Weight Loss | Time.comTIME Gizmodo -The Verge -The Good Men Project (blog) -The JAMA Network all 53 news articles »

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Fasting diets could be more effective than other weight loss plansif we weren't so wired for consistency - Quartz