When did eating become so confusing? Your trainer may tell you that eating every two hours speeds up your metabolic rate. You’ve heard that nibbling is better than eating full meals for losing weight. In fact, neither of these is correct. Calorie intake and calorie output through exercise determines weight. According to a study in the British Journal of Nutrition, exercise is the only way to burn more calories and increase metabolism.

The number of times Americans eat each day has increased in the last 30 years, along with the rise in obesity. (A full 68 percent of Americans are overweight or obese.) Calorie intake is higher now partly because of oversnacking. Most adults need to eat every five to six hours for maximum energy and performance. That equates to three meals and one snack. Unfortunately, when people follow the trend of eating every two hours, they add three snacks to normal meal portions instead of eating six snack-size meals. This leads to a substantial increase in daily calories.

Mild hunger symptoms just before mealtime are a good indication that you need to refuel. Too often, the urge to eat stems from habit or watching a co-worker eat a candy bar, not from physical symptoms of real hunger. If you’re unsure knowing whether or not you’re hungry, you’re probably not.

Skipping meals often results in overloading when you do eat. A study published in the British Journal of Nutrition found that perceived appetite increases and perceived satiety decreases when one or two meals are eliminated in a day. This makes you eat more, which results in a higher glycemic load. Higher blood sugar requires more insulin production, which causes inflammation and stimulates body fat production.

To maintain a long, healthy life, watch your calories in and your calories out. Eat three regular meals and one to two snacks daily, or eat every five to six hours. Just as importantly, exercise regularly to keep your metabolism high.

PAULETTE LAMBERT, RD, CDE, is nutrition director for the California Health and Longevity Institute at the Four Seasons Hotel Westlake Village

Water, including flavored varieties, flushes out waste materials to detoxify the body—definitely an important function. Water also maintains blood volume, allowing the body to consume adequate oxygen to improve physical performance. Contrary to popular belief, however, recent studies show that drinking eight glasses of water a day does not contribute to weight control. This can be only accomplished by eating less and moving more.

The recommendation to drink eight glasses per day is a general guideline that does not take individual needs into account such as body fat percentage, caloric needs, kidney function or how much a person sweats. Older adults, young children, athletes, and those who do physical work in hot climates are at the greatest risk for dehydration. As we age or when physical activity is extreme, the thirst mechanism that normally guides us may not work. When engaging in a high level of exercise or when working in hot climates, it is good to drink eight ounces of water every 20 minutes to avoid dehydration.

For the average person, the general recommendation of eight glasses per day is fine. Tap water is fine for fluid replacement.

However, it’s important to remember that alcoholic and caffeinated beverages only count for half due to increased loss of fluid from them. Save the sugary sport drinks for endurance activities but flavored, low-calorie waters may make it easier to achieve those eight glasses per day. With the long days of summer upon us, it’s a good idea to keep toting your water bottle around to stay hydrated.

In the last 10 years, scientific evidence

MAINTAIN IDEAL WEIGHT

Nothing lowers risk as much as this strategy. Weight gain later in life, especially after menopause, substantially increases risk. Excessive fatty tissue increases circulating estrogen in the body; breast cancer is linked to how much estrogen we are exposed to in our lifetimes.

LIMIT ALCOHOL

There is now a strong link between alcohol and breast cancer. The type of alcohol does not matter, but the amount does. Limit to one drink per day (5 ounces of wine or 1 ounce of hard liquor). Every drink above that amount raises risk by 35 percent! For those considered to be at high risk for breast cancer, it is recommended to avoid alcohol completely.

EAT LESS FAT OVERALL

Replace unhealthy fats with healthy ones such as those high in Omega 3 oils, such as flax seed, fish, nuts, and seeds, as well as olive and canola oils.

EAT YOUR FRUIT AND VEGETABLES

Think of produce as “edible medicine” and eat seven to 10 servings per day. Fruits and vegetables contain protective antioxidants and cancer-fighting phytochemicals that your body needs daily.

AVOID TOXINS IN FOOD

Use organic dairy, meats, and poultry when possible. Avoid all nitrate-preserved foods such as deli meat, bacon, and sausage. Eat organic produce when possible.

GO QUASI-VEGETARIAN

Try for three to seven meals per week using vegetarian proteins such as beans, lentils, nuts and nut butters, high protein pasta with vegetables, and unprocessed soy foods. Since soy is still controversial, limit soy foods to no more than two servings per day and avoid high concentrations through soy supplements.

October is national Breast Cancer Awareness month.

Here come the holidays! They are a time for family, celebrations and, of course, eating. In an environment that has holiday treats in abundance, does it mean that we have to succumb to the dreaded weight gain? Is there a way to enjoy delicious foods and not gain those five pounds? You do have a choice. You can enjoy the holidays and avoid gaining weight if you practice mindful eating. This is more than just watching what you eat. Mindful eating is being more aware of how, when, and why you eat, not just what you eat. Yes, the holiday celebrations are laden with special foods that lead many of us to use the excuse “it’s only once a year.” The reality, however, is that most of us can have whatever we want any time of the year. Remind yourself there will be another holiday soon (Valentine’s Day, for one). If you really crave something special, you can buy or bake it another time without waiting for the next holiday to come up on the calendar.

Don’t deprive yourself. Eat what you wish, but enjoy it slowly. Savor each bite while thinking about the wonderful memories associated with that special holiday food. It’s also important to pay attention to sensations of hunger and satiation. Be mindful about going to a holiday affair too hungry. Eat a small snack just before going to a party. This simple step gives you more control over your appetite and the ability to put more thought into what you eat.

Start a holiday meal with reasonable portions.  Leave at least a third of your plate visible rather than overloading it.  This will control the amount you eat, while allowing time to evaluate if you really need to go for second helpings.  The same thing works for dessert; eat just half of a slice if pie or cake.  Do not forget to eat slower so your body has time to register a feeling of satisfaction with your mind.  Quite often, just a five to 10 minute wait before venturing back to the holiday buffet is long enough for your stomach to inform your brain that you really do not need more turkey dressing!

By practicing these concepts of mindful eating, you can enjoy your holiday treats and start the New Year off in a far better place, too.

Many of us have experienced it: the not-so-quiet voice in our heads that drives us to finish the leftover holiday cookies that we know we have had way too many of or to buy a candy bar on January 2nd. Sugar cravings are intense and can make us feel “addicted” or out of control when it comes to limiting the intake of this non-nutrient sweetener. Are we really addicted?

There have been references to sugar addiction for years in literature. Recent studies have shown that the quick energy high derived from sugar gives you a jolt and a pleasurable feeling that is associated with other drugs. Sugar can make you feel good by making the brain produce a natural chemical called opioids, which give the body a feeling of pleasure and the cravings for more. The problem starts just like drug addiction. You increase the intake of sugar (such as what happens during the holidays), experience withdrawal when you try to cut back, and then face incredible cravings that are difficult to control so you have more sugar. Humans have been shown to have even more difficulty when deprived of adequate healthy food, such in trying to stringently diet right after the holidays.

So how do you stop the sugar cravings? Is there anything one can do to recover from sugar addiction? The following tips can help you recover from overindulging during the holidays or any other time that you are caught in this undesirable state.

First and foremost, have no sugar for one full week. This means no dessert or added sugar to your food. It may be painful for the first three to four days but the less stimulation, the fewer cravings.

Keep in mind that you should not be concerned about eating too many apples or oranges. Fruit is allowed since the intensity of taste is so much less than refined sugar. By eating two to four pieces per day, you add fiber, much-needed vitamins, and antioxidants that make you feel better.

Have three meals per day, plus one to two snacks; do not go longer than five hours without food. Hunger is the enemy!

Make sure to have protein at each meal and snack. Fish, poultry, nuts, non-fat yogurt, low-fat cheeses, and eggs all help ward off hunger and keep glucose levels stable longer (eliminating that crash and burn feeling after a sugar high).

Only consume high-fiber carbohydrate foods such as whole-grain breads, oatmeal, high-fiber cereals, barley, brown rice, or baked yams. High-fiber carbohydrate foods cause less insulin production to keep you full longer.

Manage your temptations. Keep sugar out of the house and office; it’s just too tempting to have it on hand.

After sugar-free week, limit your intake to only one to two times per week, in small amounts. Preferably, you will only have sugar socially, outside of the house with some controls in place. (We tend to “binge” on sugar when we are by ourselves.)

Remember, your cravings will decrease with time. The longer sugar is out of your diet, the easier it gets.

These days, we don’t have to look very far to see visible signs that our country is facing an epidemic of obesity. With up to 65 percent of the adult population considered overweight in the United States, many of us know family members and friends who fall into this category. If we look in the mirror, we might even include ourselves. Most alarming of all, is the fact that more and more children and teens are overweight—up to 25 percent, depending upon the state. With obesity reaching such high numbers and its connection to many chronic health issues, such as heart disease and type 2 diabetes, it’s a problem that must be addressed now.

However, it’s not always as simple as we think. Most of us are confused about how to go about tackling weight issues successfully. We are often confused about the role of exercise in weight loss—does it really make a difference? Many readers may think that they’re walking or running on the treadmill (literally and figuratively) without seeing a difference in weight. So what’s the deal?

First, it comes down to basic math: Calories in and calories out impact weight. That formula is not going to change. If you consume more calories than you spend in basic needs to keep your body functioning (breathing, circulation) plus what you spend in daily activities, such as walking, gardening, going to the store or even exercising, you will gain weight. If you eat fewer calories than your body burns each day, you lose weight. It’s as simple as that.

However, it’s not so simple to accurately calculate our intake and expenditure based on our perceptions. If we think that spending 30 minutes walking at the end of a day after sitting in front of the computer burns enough calories to make up for an average restaurant dinner, we are mistaken. Most meals consumed when dining out rack up 1,500 to 2,000 calories at one sitting. The average American woman engaged in light activity needs about 1,500 to 1,700 calories per day. (Yes, that includes the half-hour-a-day walkers.) Men with similar lifestyles burn 2,000 to 2,200 per day. Looking at the simple numbers, it’s no surprise that we are struggling to keep our weight in line.

Most of us overestimate the calories expended in our exercise, too. The calories expended during exercise vary depending upon the intensity, duration, and frequency of our fitness activities. For most of us, the average is about 300 to 400 calories per hour. It takes approximately 11 calories per pound to maintain body weight with light activity. In other words, if you weigh 150 pounds, it would only take 1,650 calories per day to maintain that weight. If you spend three hours of time in the gym or exercising that week, you will expend approximately 900 more calories. Your daily maintenance level is now about 1,778. If you ate less than that you would lose weight. If you exercise but consume all 1,778 calories, you will maintain your current weight.

On the other hand, some might try to control their weight through managing their food intake alone. If you eat less but do not exercise, the weight loss would be very slow. You can only cut back on food intake so much before hunger gets the best of you. Since it takes a 3,500-calorie deficit to lose one pound, eating less and moving more is the winning combination for success.

It’s time for all of us to accept the hard truth. At no time in history has a population existed where healthy weight resulted from an excess of food combined with a sedentary lifestyle. However, that’s the current model for most Americans. If you have weight to lose, start with a small decrease in food consumption with a goal of eating the calories needed to maintain your goal weight. This is not dieting. Then add three, 30 minutes walks per week and work your way up to the five hours of exercise needed to make a difference. Don’t forget the most important part—patience! It will take time, but the results will be worth the effort.

Most experts agree that eating a balanced diet is the best way to feed your skin. So, what is a balanced diet? Scientific evidence supports that a balanced diet has all essential nutrients available in the right amounts to promote optimal health. Even though nutrient needs vary somewhat with age, size, and activity, a balanced, healthy diet is needed by all. The healthiest diet is one with adequate, lean protein, healthy fats that are high in omega-3’s fatty acids, healthy carbohydrates such as whole grains that are high in fiber, and a large amount of fruit and vegetables. The latter provides the source for antioxidants and phytonutrients that not only protect the skin, but that provide its healthy glow.

Certain specific nutrients play an even more vital role in healthy skin production. Vitamin A, found in low-fat dairy products, and beta carotene, the plant form of vitamin A, is in dark green and yellow-orange fruits and vegetables. It plays a significant role in maintenance and repair of skin tissue. Taking more than you need does not make a difference. However, if you are slightly low in these nutrients, it will show up as dry, flaky skin. Vitamin C, found in citrus fruits, melons, berries, broccoli, pepper, and tomatoes reduces oxidation and free radical damage. It also strengthens capillaries to prevent them from breaking, which results in improved skin color and tone. Most importantly, vitamin C has collagen-stimulating properties that make skin firm and give it tone. Vitamin E, found in nuts, seeds, healthy oils, wheat germ, and whole-grain products, and spinach has the same anti-aging factor. Research has shown that a diet adequate in selenium found in whole grains, seafood, garlic, and eggs to be protective from skin cancers. Omega-3’s healthy fatty acids are found in salmon, sardines, trout, seafood, flax, canola oil, olive oil, and walnuts. These acids decrease inflammation throughout the body and may help prevent white- and black-heads, as well as dry skin.

Adequate fluid intake, especially water, is important in hydrating the skin. Liquids that contain high levels of caffeine do not hydrate as well as those that do not. While there is no scientific data to support the eight glasses of fluid per day, it is a good benchmark goal. Exact amounts depend on body size, activity, and climate. Try to avoid de-mineralized water; the body—including skin—needs those minerals for normal function. Studies on the benefits of drinking tea have shown its antioxidant and anti-inflammatory properties to be good for skin. Preliminary studies show that it may even decrease the risk for skin cancer.

Seventy percent of our skin is made up of collagen tissue which supports skin and keeps it firm. Skin is in a constant cycle of breaking down and repairing itself. The older we get, the less efficient this system works, which leads to wrinkles. How fast the system breaks down depends on our genetics, our environment, and our nutrition. Most often it leads us to looking for ways to slow down the aging process of the skin. Topical vitamin A, known as retinol, is used extensively in skin care to increase collagen formation and to prevent aging of the skin. Like vitamin A, topical serums and creams containing vitamins C and E have hit the market. However, many contain forms of vitamins that do not penetrate the skin and offer no value. Look for vitamin C fortified products that contain the more expensive ascorbyl palmitate that can be better absorbed. The research on vitamin E has not been conclusive in effectiveness in anti-aging of the skin and may cause allergic dermatitis in some individuals.

Overall, the answer to healthy, glowing skin is to make sure you are eating a balanced diet with a high level of fruit and vegetables and omega-3 fatty acids. The antioxidant and anti-inflammatory protection that comes from a healthy diet is the most important aspect for healthy skin. Supplementing with a multi-vitamin may help, but does not make up for an overall poor diet since many compounds in food needed for healthy skin are not in a pill. Secondly, drink plenty of fluids, use sunscreen, and augment with good skin products.

“I don’t like it.” This whiny refrain can be heard at dinner tables across the country, sending parents up the wall trying to figure out how to deal with their picky eater. And, just as soon as you think that the battle is won and that broccoli or carrots are your daughter’s new favorite food, they put it back on the enemy lines.

Instead of waging war, it’s important to remember that children have undeveloped taste buds. Some of this behavior is a normal part of learning to eat. The real trouble starts when parents get anxious over their child’s intake. Believe me, I know from having raised my son, that nothing pushes buttons like a child who does not eat.

A parent’s responsibility is to provide a variety of nutritious food at regular intervals. They also need to control the environment in a way that promotes healthy choices and adequate intake. A child’s job is to figure out what they will eat and how much at meals and designated snack times. If a child does not eat as much or what we want them to eat, anxiety over their poor eating kicks in and we start to make demands and bribes, basically giving them what they want.

Unfortunately, this plants the seed to develop a “picky eater.” In reality, most children will get what they need over a week’s time if healthy and varied foods are served to them at meals and for snacks. If they are getting enough calories, parents know because they are growing at a normal rate and not falling off the growth curve.

Of course, there are children who really do have a sensory processing disorder. This is an oral defensiveness to texture and taste that needs more intense therapy. If you think your child has this disorder, seek the professional help your child needs to be able to eat normally in the years to come.

For the rest of us who have healthy kids who are usually fussy (especially if they’ve figured out how to get exactly what they want), the following tips can help you put the development of healthy eating habits back on track. Plan healthy meals that include a protein, whole grain, vegetables, and fruit. After all, if you only serve healthy foods, your child can only eat healthy foods. If he chooses to eat just the strawberries and milk, at least you know that he ate something healthy. After that, you don’t have to worry about it. Everyone in the family gets the same meal; do not make different foods and meals for your picky eater.

1. Do not let your child eat in between meals other than designated snack time. Kids need two snacks per day: one mid-morning, and one in the mid-afternoon. When food is offered five times per day, even if they eat poorly at one meal or snack, it’s not too long before another meal or snack is coming. If your child is truly hungry, he or she will eat. Young kids generally eat less at one mealtime, so if your little one is a great breakfast eater but does not eat much at dinner, make sure that morning meal is more substantial. Limit after-dinner snacks to milk only. Obviously, you should not allow other snacks, especially in lieu of dinner.

2. Encourage your child to take at least one bite of each item. If you have a child who likes to show their distaste through theatrics such as gagging or spitting it out, just ignore it. However, do not over praise for eating, either. A short “good job” is enough. If you pay too much attention to a child’s compliance on that one bite, it makes them feel like you are winning, and they are giving in to you.

3. Do not label a child “picky.” Even though you know it’s a negative related to food, they might feel it makes them special and different. They just might be resistant to giving up that special identity within a family. If you need to discuss with your spouse, do so when the child is not present. No special attention should be given because of being picky and think about being more “neutral” about eating in general.

4. Give your children the choice of two different options, not more. Too many choices overwhelm kids. Make sure you are continuing to offer a variety of food, not just the ones you know they will eat. It often takes weeks of seeing and trying that one bite to get kids comfortable with eating something new. Request that they choose a new food to try once per week, then praise them for sampling it. This piques their curiosity about new things, creating a willingness to be open to these tastes.

5. Get your child involved in food preparation, shopping or gardening. It’s amazing how much more interested children are in food if they can touch and “play” with it first. It’s a good idea to give your older children a choice of what the family is going to eat one night a week with reasonable requirements such as a protein, grain, fruit, and vegetable.

6. Be a role model yourself. If you do not eat your veggies, neither will your kids. It’s okay for everyone not to like one or two foods, but not entire food groups. Let your child know she should keep trying the one bite of foods she doesn’t like because her taste buds will change as she gets older.

By offering plenty of healthy food choices at set meals and snacks combined with a great deal of patience, meal time can become more pleasant and fun for everyone. Developing healthy eating habits takes work on parents’ part, but teaching our children healthy attitudes and habits gives them the tools for health for a lifetime.

As a registered dietitian, I’m often asked for strategies to get through the holidays without gaining weight. In return, I give guidelines on what to eat and ways to avoid overindulgence. This advice, when followed, can be successful. While those weight management strategies are important to know, I’m thinking about the holidays a little bit differently this year, which is putting the thought of holiday indulgence in a different light for me.

A feeling of deprivation is a common feeling for many of us when faced with the need to change our eating habits. This can be amplified during the holidays when we are bombarded with opportunities to overindulge. This is often encouraged because of fond memories such as having “Santa’s” cookies with a cup of hot cocoa or eating the dozens of cookies created during holiday baking parties. We often begin the holiday season with an authentic desire to be fit and healthy. To that end, we set rules to help guide us about what to eat. One part of the mind tells us that we should not eat those holiday goodies, while another part of our mind reacts with rebellion and a strong urge to eat as much as we want. This conflict is the basis of feeling deprived which, more times than not, leads to throwing in the towel and overindulging with much regret later. For many of us with a past history of holiday gluttony, anything less than what we are accustomed to seems to bring on those negative feelings. One of the ways to resolve this conflict this holiday season is to change how you view what should be eaten during those celebrations. Replace a rigid list of “should not’s” with a reasonable list of “can haves.” You can have one to two cookies, not six. Three bites of cheesecake, not a quarter of the cake. It may put your weight loss on hold for few days, but it will not set you back for weeks. A goal of weight maintenance for two to three weeks gives you 50 other weeks to focus on losing that unwanted weight. Another mindset that is helpful is to focus on how much you have rather than what you don’t. In these tough economic times, having ample healthy food with a small amount of indulgent treats is abundance for which to be grateful. During the holidays, doing with a little less and giving more to others may be the best panacea to counteract the feelings of deprivation. Step back for a moment, and you might see that the feelings of deprivation may not be coming from your going without a favorite food. Instead, it’s actually from the excessiveness that has become commonplace for many of us. Make this holiday season more about giving and gratitude for what we have. Currently, our local food banks have a great need with donations at the lowest point in many years due to the lingering effects of the recession. Forty-nine million Americans, children, families, and seniors are now food insecure. Yet, each one of us has the power to make a difference. For every dollar we donate, food banks can provide 10 pounds of food for someone who is hungry.

Conscious modifications of what we buy and how much we serve at holiday celebrations could allow all of us to give a little more generously, reaping the many benefits of giving. By focusing on gratitude for the abundance many of us are fortunate to have and giving to those who are in need, feelings of deprivation do not need be to part of anyone’s holiday.

Ways to share:

• Food banks can accept non-perishable foods such as canned meats, fish, peanut butter, canned vegetables, fruits, beans, dry staples such as rice, beans, lentils, flour, oatmeal, pasta, and cereal.

• Soup kitchens often request unopened bakery goods, condiments, bulk produce, seasonal items, paper goods and plastic utensils.

• Organize a food drive in your office, school, or church.

• When holiday entertaining, ask guests to bring food donations that you can drop off to a local charitable organization.

• Arrange for large amounts of leftover holiday foods to be dropped off at the local soup kitchen.

• Agree with family or friends to buy less extravagant gifts and donate thea difference to a meaningful cause.

However, claims that “cleanses” cure the body of ailments are not backed by science. Mainstream medicine cites that the body has its own efficient mechanisms to maintain balance, pH, and fluid levels in the blood. Fasting can put the body in an unnatural state, risking damage from dehydration, electrolyte imbalances, disrupting bowel function and infections.

There is limited evidence that shows restricted calories can reduce the symptoms of some chronic diseases. Eastern concepts such as balance and energy have a place in today’s practice of medicine, playing into the idea that diet in its totality can help determine whether we are well or sick. For example, studies show that eating red meat sparks the inflammatory process linked to heart disease. Eating fish high in omega-3 fatty acids, such as salmon, cools inflammation down. The new theory claims certain food regimes may aid with symptoms that traditional medicine has not been able to help, such as irritable bowel syndrome, rashes, migraines, and hormone imbalances. One theory is that the body’s age-old detoxification system is under assault from modern-day environmental pollutants. Lower calorie regimens allow the body to shed free radicals that promote illnesses and accumulate in fat cells. Free radicals then enter the blood stream to be processed by the liver and excreted from the body. However, the liver cannot do its job if it doesn’t have proper nutritional support. Studies show a lower calorie plan that includes nutritional support for a short time may have some benefits and be safer than a total fast.

Can we really improve upon Mother Nature? Eating natural, whole foods and leading a balanced lifestyle may be the best bet instead of expensive and potentially toxic pharmaceuticals. For most of us, eliminating refined sugars, alcohol, and caffeine, increasing fruit and vegetable intake, and avoiding hormones and antibodies in our food will increase our energy. Perhaps the “detox” that focuses on healthy eating will become part of your daily routine, helping you change your eating habits permanently. There is plenty of medical evidence that supports that concept!

Tips for a healthy “detox” regimen:

• Eat large amounts of fresh fruit and vegetables such as cabbage, bok choy, broccoli or cauliflower that contain antioxidants that help the liver breakdown toxins.

• Eliminate refined sugars. This source of unwanted calories can increase insulin levels; this causes more inflammation in the body. 

• Avoid antibodies and hormones in animal products that can accumulate in the body, contributing to antibiotic resistance.

• Avoid caffeine, which can actually contribute to fatigue by revving you up before a crash. After a few days, you may actually sleep better.