Stop Dieting and Start Living

You’ve heard it so many times that you probably say it in your sleep. "Diets don’t work; if you want to lose weight and keep it off, you have to make a lifestyle change." But what does a lifestyle change look or feel like, and how do you know when you’ve made one? The way some people talk about it, you’d think there’s some sort of mystical wisdom you get when you “make the change” that tells you when and what to eat, and how to stop worrying about the number on the scale. Does this mean you’ll finally stop craving chocolate and start liking tofu? The basic difference between a diet mentality and a lifestyle mentality is simply a matter of perspective. Having the right perspective may not make tofu taste better than chocolate, but it can make all the difference in the world when it comes to achieving your goals, avoiding unnecessary suffering along the way, and hanging onto your achievements over the long haul. Trust me on this. I’ve lost well over 350 pounds in my life—I know how to do that. But I also put 200 of those back on again, getting bigger each time. The 150 pounds I lost a few years ago is staying off, because I’ve changed my perspective. Here are the main ways a diet differs from a lifestyle: A diet is all about numbers—the number on the scale and the number of calories you eat and burn. Success is defined in terms of how well you stick to your numbers. A lifestyle change is all about you. It’s about lining up your eating and physical activity with your real goals and desires. Success is defined in terms of how these changes make you feel about yourself.   The diet mentality assumes that reaching a certain weight is the key to finding happiness and solving other problems. That’s why messing up the numbers on any given day can be so upsetting—it means you’ve messed up on just about everything that really matters. The lifestyle approach assumes that being overweight is usually the result of other problems, not the cause. Addressing these problems directly is the best way to solve both the problems themselves and your weight issues. This means focusing on many things, not just the numbers on the scale or the Nutrition Tracker. Numbers only tell a small part of the story, and “bad” numbers often provide good clues into areas that need attention.   Going on a diet involves an external and temporary change in eating technique. You start counting and measuring, and you stop eating some foods and substitute others, based on the rules of whatever diet plan you are using. Maybe you throw in some exercise to burn a few extra calories. You assume that it’s the technique that produces the results, not you. The results of a diet are external; if you’re lucky, you may change on the outside—but not on the inside. Once you reach your goal weight, you don’t need the technique anymore, and things gradually go back to “normal.” So does your weight—and then some. And, of course, all the problems you hoped the weight loss would solve are still there. Making a lifestyle change involves an internal and permanent change in your relationship with food, eating, and physical activity. You recognize that the primary problem isn’t what you eat, or even how much you eat, but how and why you eat. Eating mindlessly and impulsively (without intention or awareness) and/or using food to manage your emotions and distract yourself from unpleasant thoughts—this is what really needs to change. Learning to take good care of yourself emotionally, physically, and spiritually—so that you don’t want to use eating to solve problems it really can’t—is a lifelong learning process that is constantly changing as your needs and circumstances change

A Fashion Model's Top 10 Diet Tips

 

The basics of losing weight are no mystery - eat less, exercise more and watch the pounds fall off. Real life, however, is not always that simple. Sometimes we need a little push in the right direction before we can start to really achieve our goals.
This page has the top 10 diet tips from my model friends and me - tips that have helped motivate us to lose weight, and secrets that have made dieting easy.
These are all common sense ideas that are tried and tested. Follow some of the suggestions and see if they work for you!

1. Keep a Food Diary

Writing down every bite and sip in your food journal can be an invaluable tool for a successful diet. It can help you track what you are eating, and make you understand how much you are really consuming. Try writing down the calories next to each entry too.

2. Keep Snacks in the House

A common mistake of most dieters is to take all snacks out the house. Models know that snacking throughout the day is actually a key element of successful dieting. Everyone gets hunger pangs - just make sure that when you lose your willpower its with healthy, low-fat snacks rather than pizza or icecream.
Great ideas for healthy snacks are low-fat yoghurt, sweet potatoes, edamame and salted popcorn. Try to carry snacks with you when you leave the house too. A healthy nut bar in your purse will prevent you from stopping in at McDonalds on the way home.

3. Quit the Emotional Eating

Let's face it life is difficult! Many of us make excuses that bottle of wine or box of chocolates on a bad day. Perhaps you've lost your job, broke up with your significant other, or had a disagreement with a friend. Learning to deal with the pains of life without turning to food is an important habit to create.
Try to get stuck into doing something you love, like a hobby or your favorite exercise, when life deals you a blow. Alternatively, consider seeking professional help with emotional eating issues.

4. Don't Order the Sauce

Believe it or not, restaurant food doesn't have to be a dieter's nightmare. Dishes like salads, grilled meat and fish are perfectly fine for calorie-counting diners.. as long as you don't put a thick, creamy sauce on top of them.
Order dishes without sauces if you can. If you really have to, go for something light like a soy sauce or vinaigrette. In an Italian restaurant, try the sauces with a tomato base as they will generally be lighter.

5. Grill, Baby, Grill!

OK, baking and steaming are fine too, but you get the point! You have to steer clear of fried food if you want to lose weight. When you cook, try to use the absolute minimum of oil. Many foods contain natural oils that speed the cooking process anyway, there's just no need for spoonfuls of cooking oil.

6. Spice It Up!

Boost your metabolism with spicy food, it really works! Spicy food can make you feel more full, and it also gives your system a kickstart, forcing it to burn more calories.
You have to be careful though - lots of spicy dishes in restaurants are extremely high in calories.
Add ingredients like black pepper, ginger and chilli peppers to your home cooking for a flavourful way to increase your weight loss.

7. Frozen Fruit

Before you go to bed at night, throw some fruit in the freezer. It can be grapes, berries, or whatever's left in your fruit bowl just sliced up. The next day you have a nutritious, healthy snack ready for you.
There are two reasons why this is a great diet tip. Firstly, you eat the frozen fruit slower than if it were at room temperature. This gives your stomach time to tell you when it's full. Secondly, the lower temperature makes your body work harder, increasing your metabolism and helping you to burn off more fat.

8. Drink Lots of Water

I've mentioned it several times on my site, but when it comes to weight loss, water is a model's best friend. Staying fully hydrated will increase your metabolism, stave off hunger pangs, improve your complexion and slow down the aging process. What's not to love?

9. Green Tea

Studies have shown that drinking green tea between meals results in weight loss. Its not just the caffeine either, so coffee is no substitute. Buy some green tea and give it a try - it has plenty of other health benefits besides weight loss so you have nothing to lose.

10. Ditch the Mayo

In every model's list of foods to avoid, one of the tops spots is always taken by Mayonnaise. Low in nutrients, high in fat, adding Mayo to your sandwich can turn a healthy treat into a high-calorie nightmare! Try mustard instead, its much healthier and will help keep your snacks low in calories.

Eating Out the Healthy Way

 

 

Even the best planned diet can come unstuck at a Christmas party, birthday dinner or barbecue. Often the temptations are just too great. Yet models have some of the most active social lives of anyone, so exactly how do they do it and stay so slim?
It take real discipline, but there are also plenty of tips and tricks that we use as models. Events like these are not just for fun, they are a part of the social networking that goes into a successful modeling career. This page is about how models manage to diet successfully without compromising a fun social life.

Restaurant Food

When faced with a delicious menu, its all too easy to let your stomach do the ordering rather than your brain! Here are some tips to help you stay on track when eating out in a restaurant.

• At buffets, pick up the smallest plate you can find. Whatever size you choose, you will usually feel compelled to fill it!
• Before dinner, drink a cup of green tea or some Perrier with a slice of lemon. Both will help to reduce your appetite. Going to a restaurant when you're really hungry is tempting fate.
• Don't follow the crowd and order a 3 course meal. If you feel that you have to, try to choose light options like a consommé, fruit plate or sorbet.
• Order an appetizer instead of a main course - portions have grown in recent years and you really don't need more.
• Don't order anything with sauce. That grilled chicken may sound light, but not if its drowning in a creamy sauce! In an Italian restaurant, order the tomato-based sauces rather than the cream-based ones.
• Order your food steamed, baked, grilled or poached, rather than fried or deep fried.
• Substitute salad for the fries or potatoes that come with your meal.
• Watch your salad dressing! Caesar salad can be just as fattening as a burger.
• If the waiter brings you bread before the meal, send it right back or you'll end up full before the meal.
• You don't need to finish the whole meal, or have that extra helping. Most restaurants are happy to provide a doggy bag.
• Be prepared to face diet saboteurs - when your friend says "go ahead, the cheesecake here is divine, one piece won't hurt", remember that you chose a healthy main course. Why blow it with an extra 400 calories!

Cocktail Parties

After a couple of drinks and a few rounds of the hors d'oeuvres tray, you suddenly realize that you've consumed about 3,000 calories without even realizing it. That's a pretty typical experience around Christmas time, but there are simple ways to survive a cocktail party without putting on five pounds.

• Foods to avoid on the snacks table - samosas, chicken nuggets etc. Stay away from anything fried or covered in sauce.
• By drinking Diet Coke with your cocktail, you can control your appetite and be better prepared when the hors d'oeuvres come around.
• Find a place far away from the snacks table and do all your socializing there. Don't be one of those people loitering around the hors d'oeuvres!

• Limit yourself to one snack at a time. Eating slowly will help you to eat less.
• Aim for dishes like the hummus platter, with carrot and celery to dip. Even though hummus has a lot of calories, eating the vegetables will help.

During the holidays it's important not to tell yourself it's the holidays and pig out thoughtlessly. Before you know it from Thanksgiving until New Years will add up to 10-15 lbs. You can keep the scale from creeping too much up if you try to stay on track somewhat.

Alcoholic Drinks

When you have a birthday party or a work event to go to, its often extremely hard to avoid having a drink or two. Here are some tips to make sure that you don't ruin your diet in the process.

• Light beers have fewer calories and will slow down your drinking.
• Order your drinks with soda instead of tonic. Tonic has a surprising number of calories. The fruit juices in bars are full of sugar and even worse.
• Try a white wine spritzer (white wine and soda). Its a great low calorie summer drink.
• If you need to have a glass of wine, drink it with your meal rather than beforehand. Otherwise it will stimulate your appetite and destroy any willpower

How To Change Your Lifestyle And Lose Weight

Add exercise to your daily routine

It doesn't need to be much - just a few small lifestyle changes and you'll be doing more exercise without even knowing it!
During my career I have burned hundreds of calories each day crossing town to go to castings and jobs. Here are some other ideas:

• Instead of big weekend brunches, try finding a local hiking path - a 2 hour hour hike will burn calories and invigorate you
• Walk up the stairs at work rather than catch the elevator
• Use a pedometer - a great way to track your steps and calories. Also a useful tool to keep motivated and set exercise goals.
• Walk to the local shops rather than drive.
• Park your car further away from your workplace.
• Take the dog for a walk, rather than leaving him in the yard.

Also consider buying a pedometer. The best pedometers can calculate and display interesting stats such as distance walked, calories burned, speed and elapsed time.

Drink More Water!

What are the three most important things to keep you healthy? Water, Water, Water!
As well as prolonging your life and keeping your internal organs (liver, kidney etc) clean and healthy, it also speeds up your metabolism and aids weight loss!
So always keep a bottle of water on your desk at work, and readily available at home. Water curbs your appetite, so a glass of water before a meal will stop you from overeating.
Sometimes the body mistakes thirst for hunger, and so you eat when you should really be drinking water! Keep yourself fully hydrated and your hunger will disappear.
As a model, complexion is really important. And besides being so healthy for your body, water will also keep you looking beautiful!

Take the Junk Food out of the Fridge!

Take away the temptation altogether! Get rid of the chips, the ice cream and the chocolate. We all have moments of weakness, so be prepared and make sure its a bowl of fruit you reach for rather than a jar of cookies!!
If you need a replacement for all these snacks, here are some ideas:

• Low calorie yogurt
• Sweet potatoes
• A bowl of chopped fruit
• Dried fruits and nuts
• Popcorn (Paul Newman's popcorn is great!)
• Edamame, great to munch on with some salt

Reduce Your Stress Levels

Studies have shown that stress itself can cause weight gain. The body releases excess Cortisol in response to stress and this increases your reserves of stored abdominal fat. Stress also prompts emotional eating and binge drinking, both of which cause weight gain.
A few simple changes to your diet can do wonders for your stress levels. Stay off the coffee as much as possible, as it can cause jitters and anxiety. Try relaxing drinks like Chamomile or Kava Kava instead.
Your lifestyle can also contribute to stress levels, so here are a couple of ideas to calm down when you get home. Meditation, Tai Chi and Yoga are excellent. A hot bath, to soothing music and candlelight, will also reduce your stress levels no end. And if that doesn't work, try convincing your partner to give you a relaxing massage.
A good support group is essential for a relaxed existence. Being surrounded by supportive and positive people is one of the very best things for your blood pressure. And lastly, don't forget your pets! Studies have shown that spending time with our furry friends reduces stress levels, so take some time after work to play with them!

Get More Sleep

Life is tough these days, and none of us really gets the sleep we need. But many people don't realise that sleep is actually one of the most effective (and easiest!) weight loss remedies. Your sleep time works in several ways to keep the weight off.
First, muscle is regenerated during the final hours of sleep. The longer that you sleep, the easier you will find it to add muscle mass and increase your metabolism. Those extra hours are the most crucial ones.
Secondly, those who sleep more produce less of a hormone named Cortisone, a nasty substance that comes with higher stress levels and contributes to belly fat.
Those who get only 4 or 5 hours of sleep a night also have higher levels of glucose and insulin in their blood, both of which increase your body's fat storage capability.
Several studies have shown the beneficial effect of sleep on a weight loss program, so get to bed early, take advantage of those extra hours at the weekend, and help yourself to lose weight!

Avoid Temptation

Have you ever had impeccable willpower all day, resisted dinner and drinks by staying home, then seen your favourite treat on the TV? The strong cravings start, the willpower goes out the window and off you go for a drive to Baskin Robbins.
Why does this happen? Researchers say images of food cause cravings and the brain is fooled into signalling hunger when really you are not.
The solution is easy - if you're dieting and a cooking show comes on TV, change the channel. And the same even applies for movies like Chocolat or Ratatouille

Aromatherapy

When you're on a serious diet you need to use every little bit of help you can.
New studies show the scent of grapefruit oil can actually reduce appetite and weight. The science is not yet fully understood, but it seems act by stimulating the liver. Try putting a few drops in your bath!

Why are 'Good Carbs' important?

 

 

For a while everyone in the modeling industry was raving about the Atkins diet. This "low carb" diet plan can certainly help you lose weight, but its important to do it the right way. Your energy levels and skintone will actually be worse if you stop eating carbs altogether.

The good news is that you can actually enjoy eating carbohydrates and lose weight at the same time. The crucial thing however, is to distinguish between "good carbs" and "bad carbs". This might sound confusing, but all you need to do is remember a few pointers and you'll find it relatively easy.

"Good Carbs"

Good carbs are excellent sources of vitamins, minerals, and fiber and should not be avoided. They are vital for your energy levels and essential for your physical and mental health.
They are also a valuable source of fiber to keep you feeling full and satisfied, preventing food cravings. As a general rule, a little over half of your daily calories should come from carbohydrates.
So how do you recognize a "good carb"? They're basically unprocessed, natural foods like brown rice and fruit. Here's a larger list:

• Brown rice, wild rice
• Millet, Oatmeal, Quinoa, Buckwheat
• Wholegrain pasta and bread
• Fruits
• Veggies
• Legumes
• Raw nuts
• Low fat and buttermilk milk
• Unsweetened yogurt

"Bad Carbs"

Here are the "bad carbs", the ones that are empty of nutrition and that will cause weight gain. Unfortunately there's some fun stuff in this list, but every time you get craving for one of them, try to substitute a "good carb" from the list above.
The "bad carbs" are refined sugars, white flour and white rice. They are quickly digested, causing blood sugar spikes which lead to fat storage. Bad carbs are processed foods, depleted of their nutritional value and usually full of preservatives, chemicals and unhealthy additives.
Bad carbs give the body a quick energy burst, like being picked up and dumped. Then afterwards you quickly get a craving for more. By comparison good carbs burn much slower, leaving you full and with much more stable energy levels.
The leading cause of the today's obesity epidemic, together with the onset of type 2 diabetes and heart disease, is these bad carbs. However, this doesn't mean you must never touch a bad carb to your lips. Our bodies are designed to manage insulin levels, and as long as you consume only minimal amounts you'll be just fine.
Here are some of the processed foods that you should avoid:

• White bread, white rice, white pasta
• Cookies and pastries
• Crackers, potato chips and pretzels
• Refined, sugary cereals
• Jellies
• Jams
• Sugary soft drinks and sodas
• Alcohol

How to get a flat stomach

 

 

Who doesn't want a flat, firm stomach? Many people believe that sit-ups are the answer, but the truth is that they're only a part of the solution - you can't "spot reduce" belly fat in that way.
The key to killer abs and a flat stomach is to reduce your overall fat levels and minimize bloating. You can do this with a combination of cardiovascular exercise, diet and lifestyle.

Shake off that excess belly fat

The most important step towards a flat, toned tummy is to reduce your overall fat percentage, and a clean, healthy diet is the best way to embark on this mission. If you learn to love natural food, you're halfway there. Create healthy eating habits, and you'll probably find you won't even want to go back to your old unhealthy ways.
 
 
There's no reason you can't eat an interesting and varied diet while you're losing weight. Switch to whole grains such as brown rice, wholewheat pasta, wholewheat bread and oatmeal. Get your protein from good low-calorie sources such as chicken or turkey (without the skin), water-packed tuna, steamed/baked fish, and eggs. Fruits, veggies (maybe not legumes as they can cause bloating) and nuts are all OK. You can even have dairy products - just make sure they're low fat and unsweetened like cottage cheese, yogurt, and low fat milk.

One thing to watch out for though - food intolerances can cause the bloating (see below) that is one of the main barriers between you and a flat stomach.
Lastly, reducing fat is not all about your diet. A little Cardiovascular exercise is just as important. Breaking a sweat for 30 minutes, 5 times a week, should be enough to burn off that top layer of fat.

Sit-ups

So you've lost weight but your stomach isn't shaped the way you'd like it. If you think its due to bloating, see our tips below. If not, then it probably time to start with the crunches! Here are 3 simple exercises to work your abs.

• The Plank
  1. Lie face down on a mat, resting on your forearms and with your palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
  5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
• Reverse Crunch
  1. Lie on your back and place your hands on the floor or behind the head.
  2. Bring your legs up into the air, with your feet crossed and knees bent to 90 degrees.
  3. Contract your abs to curl the hips off the floor, pushing your legs further up towards the ceiling.
  4. Lower and repeat for 12-16 reps.
• Bicycle Crunch
  1. Lie on your back and place your fingers behind your head.
  2. Bring your knees up towards your chest and lift your shoulders off the ground.
  3. Straighten your left leg out while simultaneously turning the upper body to the right. Your left elbow should almost touch your right knee.
  4. Switch sides, bringing the right elbow towards the left knee.
  5. Continue alternating sides in a 'bicycle' motion for 12-16 reps.

Tackle bloating and constipation

All the dieting and sit-ups in the world won't get you a flat stomach if you're suffering from bloating and constipation. So its important to address any digestive issues you may have if you want to start seeing those abs!
With some smart food choices you can really give your system a helping hand. Yogurt, and especially probiotic yogurt, provides friendly bacteria that help your digestive system work properly. Fiber can also fight the bloating effects of constipation. Be sure to include plenty of whole grain foods, fresh fruits and veggies. Supplement your diet with Psyllium husk to keep things moving, and drink at least 8 glasses of water a day.
There are a few things you should avoid too if you want to keep bloating to a minimum. The usual culprits are carbonated drinks, broccoli, cauliflower, legumes, wheat, and lactose (in dairy products). These intolerances vary from person to person, so try eliminating each of these items then reintroducing the ones you like, one at a time.
Also be careful not to go overboard with too many high sodium foods. Excess sodium causes bloating and water retention. This means you should avoid soft drinks, processed food, and meats such as sausages, hot dogs, bologna, corned beef and ham. Restaurant food is almost all high in sodium, as are canned soup and packaged meals. Check ingredients at the supermarket and go for the low sodium items.

Reduce your stress

Studies have shown that stress itself can cause weight gain. The body releases excess Cortisol in response to stress, which increases your reserves of stored abdominal fat. Try de-stressing with some meditation, Tai Chi or Yoga. A hot bath to soothing music and candlelight will also reduce your stress levels.

Can low thyroid function cause weight gain?

 

 

Every year, millions of people with low thyroid function go completely undiagnosed. Weight gain is one of the main signs of a low thyroid, but many attribute their symptoms to stress, a busy lifestyle or even aging. However, the good news is that once the condition is recognized, it can be easily treated.

The thyroid gland is a small, butterfly-shaped gland that normally weighs less than one ounce, and is located in the neck under your voice box. The hormones that your thyroid produces help to regulate your metabolism, affecting how smoothly and quickly your body can convert calories into energy. This then has a direct impact on how much fat you store.
 
 
Causes of low thyroid function can include your diet, a hereditary condition, hormonal changes or even a food allergy. Some symptoms are weight gain, fluid retention, low body temperature (you're always cold when everyone else is not), dry skin, brittle nails, constant fatigue, depression, difficulty getting pregnant and acne.
If you've noticed any changes in weight, mood, and energy levels ask your doctor to run some thyroid blood tests. Since low thyroid function is not fully understood by medical professionals, getting a diagnosis is not always as straightforward as you would think. It is important to find a doctor with an open mind, who is willing to examine all evidence (including your own thoughts) and who will work with you towards a diagnosis.
Here are a few diet and lifestyle choices that can help boost your thyroid gland naturally:

• Increasing your Iodine intake can help stimulate thyroid gland function. The thyroid gland is responsible for regulating body metabolism and energy expenditure. Kelp extract supplements are a potent source of Iodine, as well as all different types of seaweeds and seafood.
• Spicy food doesn't just taste great, it actually increases your metabolism too. Black Pepper, Ginger, Chili Peppers and Cinnamon all raise your body temperature, increase your circulation and help you burn fat faster!
• Eating more fiber. Constipation is very common symptom of hypothyroidism, so it's important to get enough sources of fiber to keep things moving. Great sources are brown rice, brown rice pasta, oats, beans, apples, oranges, and dried apricots.
• It’s a fact that most of us do not get enough Omega-3 oils in our diet to maintain optimum thyroid health. Deficiencies of this fatty acid have actually been linked to lower thyroid hormone levels. Good sources of this metabolism-boosting acid are flax seed, acai berry, hemp seeds, pumpkin seeds, salmon, mackerel, sardines and herring. Many people use flax oil and acai berry as a supplement.
• Without adequate protein the thyroid can't function properly, even if the sufferer is taking suitable thyroid medication. Make sure you get enough lean meats, fish, poultry and low fat dairy products or eggs.

Healthy breakfast ideas that can help you lose weight

 

 

If you think that skipping breakfast will really save calories, think again. You've probably heard this before but it really is the most important meal of the day. Many studies have concluded that those who eat breakfast tend to weigh less than those who skip it.

When you wake up in the morning, your body hasn't had any food for 8-10 hours and is in starvation mode. You need to get your metabolism going by eating something. It can't be just anything though - give your body a healthy and nutritious start to the day, no junk food.

Many people just grab a coffee for breakfast, but coffee is not going to snap your body out of starvation mode. You have to eat, even if it is just a little something. Studies have also shown eating breakfast stabilizes blood sugar levels, which reduces cravings and maintains consistent energy levels. Eating breakfast can improve your mood throughout the day and help you think more clearly.
 
 
If you like to sleep in until the last minute, or you just can't deal with eating right after waking up, then have something you can take out with you. Low fat bran muffins, yogurt, fruit or breakfast bars are all good.

Low Fat Bran Muffins

Low fat bran muffins are healthy, low fat and they taste delicious. There's no need to add sugar, but if you need to make them a little sweeter just add raisins.
They're high in fiber and nutrients, and a really convenient snack for on the go. To cut down on preparation time, you can even make several batches and freeze them and defrost as needed.

---

Peanut Butter and Banana Sandwich

This might be the favorite breakfast snack of kids everywhere, but if you make it right it can be a good diet food too. As always, its all about the ingredients.
Firstly, you can't just pick up the first tub of peanut butter that you see. Find one that contains no added sugar or trans fats, and an organic brand if possible. If your supermarket stocks almond butter you can try that too - almonds are a natural appetite suppressant.
For the bread, make sure you use a wholegrain brand. The unprocessed natural grains won't give you a sugar spike like white bread can.

---

Muesli with Fruit

This breakfast snack will give you tons of energy to start your day. Chose a low calorie muesli with no sugar or salt added. If it contains almonds, even better. Studies have shown both oatmeal and almonds to be natural appetite suppressants that can curb your hunger cravings.
To make it a bit more exciting, you can replace the milk with some low fat natural yogurt. Try to use fruits with lower sugar content like raspberries, blackberries, peaches or apples.

---

Avocado and Tomato on Toast

This is one of my favorite ways to start the day. Just slice up some ripe avocado and tomato, and serve on toast with salt and pepper added to taste. Add a sprig of cilantro if you like.
One thing to remember - make sure that you use wholegrain bread for the toast and not white bread! Unprocessed, natural grains take longer to digest and release energy more slowly into your body. This helps stop food cravings and keeps you feeling full and satisfied for longer.

---

Smoked Salmon with Egg

This is a delicious breakfast snack that's quick and easy to make. Smoked salmon can be a little expensive, but it has a strong flavor so you don't need much of it. If you're on a budget, many supermarkets sell salmon 'off-cuts' for a much lower price, and they're just as good.
It's a great snack for dieters because eggs are a natural appetite suppressant. They promote the release of a specific peptide named PPY that actually helps to curb hunger cravings.

---

Tuna and Cheese Melt

Tuna and cheese are both good sources of protein that can fill you up without making you fat. Just remember to use a thin slice of low fat cheese if you can.
Make sure that you use wholegrain bread for this recipe. The fiber will help you to avoid hunger pangs, and the unprocessed grains release energy more slowly into your system.

Dieting on a Budget: How to Lose Weight & Save Money

 

 

One misconception about eating healthily is that it will cost you a pretty penny. But with a little thought, you can keep both your weight and your bank account in great shape. In fact, usually you will eat less food when you’re dieting, so there’s no reason for your grocery bills to rise at all!
Let’s face it, the average person eats far more food than is necessary. By consuming smaller portions you can save money, nourish your body, keep you satisfied, and importantly keep your body svelte.
It’s also about making the right food choices to stretch your dollar. A good diet is more about quality, not quantity.

Meat - the most expensive part of your diet?

We all need protein (it’s vital for the repair and maintenance of the cells in our bodies) and we get our daily fix from foods like meat, fish and dairy products. However, most of us are eating far more protein than our bodies actually need.
Proteins are also one of the most expensive parts of your diet, and those expensive cuts of meat will quickly empty your wallet. However, that’s not the only reason to cut back. Eating meat too often can also contribute to heart disease and weight gain. Cutting back on proteins will keep more money on your pocket, and keep you in better shape too.

Some recession-proof replacements for meat...

Beans
Beans are very economical source of protein, fiber, vitamins, minerals and antioxidants. They are very versatile - you can use them in soups, stews, salads, and dips. Combine beans with brown rice for a filling source of heart-healthy complete protein. If this doesn’t sound exciting, try experimenting with different spices to really add some flavour. Black pepper, tumeric, ginger, and chillis not only pep up your bean dishes but also raise your metabolism.
Fish
If you’re used to buying expensive fresh fish, here are a few healthy, low-fat alternatives that won’t break the bank.

• Tuna packed in water
• Tinned Sardines
• Canned Pink Salmon

All are great sources of Omega 3, fatty acids which help control appetite and reduce fat storage.
Eggs and dairy
Eggs, yogurt, cottage cheese, and low fat milk make good protein sources and are also a great place to get your calcium. Studies have shown an increased consumption of calcium has an increased effect of fat burning.
And for when you really want some meat...
For those carnivore moments, low fat ground beef and frozen chicken breasts are much more affordable than buying from your butcher. Another good diet food is turkey. You can cook an entire turkey and use it for soups, salads and sandwiches. It will last for days if you cut it into smaller portions and freeze in zip-lock bags.

Seasonal fruits and vegetables

You can always find reasonably priced fruit staples at the supermarket such as banana, apples and oranges. But an even better idea is to go to your local farmers market.
Farmers markets are full of seasonal fruits and vegetables that are grown locally. When you buy a tomato you’re not paying for it to be flown halfway around the world, and it’s probably fresher too. Foods that are in season are always cheapest.
Freezing the seasonal produce that you buy in your farmers market is a great way to save money too. For example, you can use frozen vegetables for soups, quiches, casseroles or just as a side dish.
Personally I love blueberries, so when it’s blueberry season I stock up on 50 pounds at just $1 per pound. I freeze them and make smoothies and low fat muffins for the next 12 months! (On a separate note, blueberries contain a powerful antioxidant named Anthocyanin that promotes weight loss and reduces food cravings.)

Getting value from your grains

It might be a little more expensive, but the extra goodness you get from multi-grain bread is well worth the extra money. White bread will spike your sugar levels and can make you feel hungry later, whereas multi-grain releases its energy more slowly.
A humble bowl of oatmeal with banana or berries will give you loads of energy to start your day. You can save even more money by buying your oatmeal in the bulk foods section. Brown rice is another food you can buy in large quantities - its highly nutritious, filling and packed with vitamins, mineral and fiber.

Don’t drink away your financial health

Water is not only the ultimate economical thirst-quencher... it’s also a super fat burner. Drink water whenever you can instead of pricey (and fattening) alternatives like soda, sugary drinks, juice and alcohol.
Here’s a great tip for weight loss on a budget. Green tea contains powerful antioxidants, curbs your appetite, and actually increases your body’s metabolism of fat. Ever better - it costs virtually nothing and it won’t pick you up and dump you like your usual morning coffee.

Can Your Liver Make You Fat?

Your liver probably isn’t the first thing you think of when you’re trying to get rid of those last stubborn pounds, but it plays a vitally important role in metabolizing fats. An unhealthy liver can lead to a build-up of abdominal fat that won’t shift until you address the underlying problem.
The liver is one of the most important fat-burning organs in your body. A healthy liver function allows your body to metabolize excess fat efficiently. When your liver is constantly being poisoned by your diet and lifestyle choices, it is unable to function normally and your metabolism suffers. Instead of the fat getting burned and removed from your body, it stays in your system.
So if you’ve counted your calories correctly, exercised everyday and still can’t shed those pesky last pounds, you should consider reducing some of those toxins that could be clogging up your liver.

Where do these toxins come from?

As part of our modern lifestyle, these days our livers get put through their paces by a wide variety of toxins. Some of them are very tough to avoid, like pollution in the air or chemicals in the water we drink. Others are less obvious, but no less troubling.
Food is the worst culprit. The processed and packaged food that you buy in the supermarket can contain a bewildering array of preservatives and chemicals. Even foods that look fresh, like meat or vegetables, contain artificial toxins that are hidden from view. Good examples are the heavy use of pesticides on farmed vegetables, the thin layer of wax used to keep apples looking fresh, and the hormones pumped into beef and chicken (buy organic to avoid all of these!).

Medical drugs are another culprit that can really slow your liver down - never take more than you really need. Even beauty products can impair your liver function, as their chemicals seep into your bloodstream.
Avoiding all toxins is virtually impossible. However, if you are conscious of what you are eating and drinking, you might be able to lessen the load on your liver. Give it a chance to break down that extra fat!

What are the symptoms of a clogged liver?

A healthy liver should help with all kinds of health issues. Here are a few that you might recognize. The symptoms of a clogged liver include:

• Constipation
• Bad breath
• Fatigue
• Foggy brain
• Weak immune system
• Allergies
• Headaches
• Acne
• Excess fat (especially on the abdominal area)

Most importantly, cleaning your liver will allow it to process fat more efficiently, and help you to drop those last few pounds.

How can you make your liver healthy again?

Replace the artificial sweeteners

Even though something may contain no calories, it can still slow down your liver. Artificial sweeteners contain few calories, but they are toxic for the liver and indirectly contribute to weight gain. Sometimes choosing a little organic honey will actually help you lose weight more than the artificial sweetener.

Stay off the processed food

Avoid all processed food, deep fried food and junk food. These are full of preservatives and other chemicals that your liver needs to process. Check the ingredients on everything you buy and avoid anything that contains too many ingredients that you don’t recognize.

Quit the cigarettes & alcohol

You can do your liver a big favor by laying off the cigarettes and alcohol. Let your liver focus on metabolizing fat, rather than fixing your body after a big night out!

Buy organic

The reasoning for this is kind of similar to the processed food. Meat and vegetables are produced commercially, and there are often few restrictions on what pesticides, hormones and chemicals end up in your food. Buying organic food may be a little more expensive, but organic farmers comply with strict regulations that mean your food is much more nutritious and healthy.

Do a liver detox

Give yourself a head start by doing a liver detox. Here are a few simple guidelines to follow:

• Start your day with a simple liver tonic. Just add a 1/4 squeeze of fresh lemon to warm water.
• Stick to organic fresh-pressed juices, fresh raw fruits and vegetables, nuts and seeds and whole grain foods as much as possible.
• For an extra liver boost, eat artichokes, cinnamon, rosemary, turmeric and dandelion leaves. These are all super liver boosters.
• Some veggies are rich in sulfur, which helps to detoxify the liver. Here are a few to try - garlic, onions, broccoli, cabbage, cauliflower, collard greens, kale, and Brussels sprouts.

You can also try this liver detox recipe once a day. Its a delicious, easy drink to make. Just add all ingredients to the blender and voila!
Liver Detox Recipe
A handful of spinach
1 apple
1 banana
1 lemon (squeezed)
Half a chili pepper (optional)
1 garlic clove or as much as desired (optional)
1 glass of water

How To Get Rid Of Your Cellulite

 

 

A home truth to begin with - 90 percent of women have some degree of cellulite! I’ve been to many bikini castings and have noticed most of the girl have it. Even some of the skinniest supermodels have it (Kate Moss for example), so don’t let a few dimples deter you from chasing that modeling dream.

The best thing is that many modeling jobs don’t even need you to expose your legs, and remember it’s a quick fix on Photoshop anyway! But you can also reduce the amount you have by making a few dietary changes, in conjunction with exercise and skin brushing, and that’s what this page is all about.

So what is Cellulite? Cellulite is a mixture of trapped fat, toxins and water that affects females of all shapes and cultures after puberty. Genetic predisposition certainly plays a role in cellulite, however a great place to start in the fight against cellulite is by cleaning up your diet. An overall reduction of fat will help shift those pesky dimples. These tips will not only help you to avoid cellulite, but also will also improve overall health.

Hydration

Keeping yourself hydrated ensures that toxins and waste are continuously flushed out of your system. These toxins are thought to be the major culprits in cellulite production, so this should get you some results.
You should aim to drink around 8-10 glasses of water a day to keep your metabolism revved up and ensure that at least some of that fat will not stick around. If you aren’t a fan of drinking loads of water, add a little bit of fresh juice or lemon to the water to add flavor and up you intake of fruits and vegetables.

Skin Brushing

This is a technique, used in many Asian spas, to eliminate cellulite by stimulating the lymphatic system. The idea is that firm but gentle brush strokes across the skin will improve your blood circulation, breakup those pesky fat cells, and enable your body to remove toxins faster.
Start the skin brushing with the soles of your feet, using slow, gentle, circular movements. Move up your body, all the time brushing towards your chest, but be careful to avoid areas where your skin is particularly sensitive.
If this habit seems like too much of a chore, the easier way to attain the same effect is to get weekly massages!

Cellulite Diet 'No-No’s

- Coffee

Sorry, but that means all caffeinated beverages, sodas and energy drinks! It is believed that caffeine constricts blood vessels, thereby reducing the blood and oxygen circulation to cells and damaging the connective tissue. While we're on the subject of unhealthy habits, cigarettes do pretty much the same thing.

- Alcohol

A drink in the evening might be relaxing (and red wine even has some health benefits), but unfortunately alcohol is toxic for your body in plenty of ways. One of these is the way that it stops your body from efficiently processing other toxins. These toxins are stored in your fat cells, and can end up as cellulite.

- Junk food

Processed food is full of preservatives, sweeteners, and salt. Sometimes these substances just can’t be processed by your internal organs, and your body’s defense mechanism is to lock them away in fat cells.
One of the main ingredients in junk food in trans fat, found in partially hydrogenated oil, margarine, and vegetable shortening. Studies have recently shown that trans fat is metabolized differently than good fats, and results in more weight gain. It causes an inflammation response within the body, which increases cortisol and blood glucose levels, inhibits insulin function, and increases your fat and cellulite.
Eating foods containing trans fat is basically like eating plastic, so try to avoid it! This means cookies, cakes, donuts, most crackers, french fries, frozen meals and many packaged foods. Here’s the key lesson you need to remember - check labels and make sure the foods you eat contain zero trans fats!

- Sugar (and foods that break down to sugar)

Another enemy in your battle against cellulite is sugar. By that I mean sugar itself, or other foods that convert to glucose. Some of this glucose is used immediately by your body, but a small amount is converted to glycogen and is stored in the muscles and liver. When these organs are full, any excess goes straight to your fat cells and can appear as cellulite.
Its not just the obvious foods that contain refined sugar (e.g. soda, candy) that you need to watch out for. Refined carbs such as white bread, white pasta and white rice are just as bad. So lay off the desserts and switch to wholewheat bread and pasta.

Cellulite-Busting Foods

- Proteins

Its not all about the foods that you need to avoid. Protein is the most important building block for collagen and elastin.fibers, both essential for the health of your skin. If you feed your body the right things, your cellulite will become less obvious and may start to clear up altogether. Choose lean cuts of meat and poultry, eggs, and fish, milk and yogurt, beans, and nuts.

- Vitamin C

This powerful anti-oxidant is a key element in your body’s production of collagen, an important protein responsible for firm and smooth skin. Without adequate vitamin C, collagen breaks down and the skin loses elasticity, making your unsightly cellulite more visible. Make sure to include lots kiwi fruits, papayas, red peppers, strawberries, broccoli, and citrus fruits in your diet.

- Good Fats

Not all fats are bad. In fact, eating the right kind can hydrate your skin, keeping it youthful and making your cellulite a lot less visible. Here’s a list of food that are great sources of good fats - flax, hemp seeds, walnuts, pumpkin seeds, olive oil, avocados, salmon, mackerel and herring.

And if all else fails...

While following these tips should make a big difference, there’s always one other solution you can fall back on. One of the tricks of the trade is self tanner - it makes your legs appear leaner and longer, and makes cellulite less obvious too!

Top 10 Low Calorie Snacks

Models know that dieting is not just about what you don't eat - there's much more to it than that.
Crash dieting can work in the short run, but most sustainable diets involve small, regular meals that provide your nutrition and keep your metabolism running.
Here are my Top 10 favorite snack ideas that I've developed over the years. Each one is healthy, low-fat and low-carb. Even better, they're easy to prepare and inexpensive too. Today's lesson? Snacking is OK!

 

 

1. Low Calorie Bran Muffin 

 

You know those muffins that you probably buy for $5 or more in your local coffee shop? Here's a low calorie replacement that tastes just as good.
They're high in fibre and nutrients, and a really convenient snack for on the go. To cut down on preparation time, you can even make several batches and freeze them and dethaw as needed.

---

2. Celery with Peanut Butter

An unlikely but delicious combination! If you aren't a fan of peanut butter you can try some other nut butter such as almond, cashew, and hazelnut butter.
Nut butters contain benefical "good fats" that are excellent for your skin. They are also high in fibre and antioxidants.

---

3. Sweet Potato Wedges

These delicious sweet potato wedges are low in calories and high in vitamins and fiber. They're also very filling, which makes them a really great diet food.
For a little variety, you can do the same with pumpkin, yams or even parsnips. They're an excellent side dish for a lunch or dinner too.

---

4. Low Fat Hummus and Veggies

A very delicious and filling snack thats high in protein, fibre and antioxidants. Try putting it on some whole wheat pita bread - slice the pita in half (lengthways) and you can put it in your toaster.
Check out my Low Fat Hummus Recipe. Its a great, low fat snack that substitutes peanut butter and sesame oil for the more traditional tahini.

---

5. Fruit salad

Fruit contains plenty of antioxidants. Keeping your diet consistently packed with antioxidants will prevent damage to your cells, slow the aging process, and keep you healthy too.
Cut up all your favorite fruits in a bowl - enough to last a few days. That way when you get a sweet craving you can easily grab a bowl.

---

6. Smoked Salmon and Multi-Grain Crackers

Salmon is an excellent source of Omega-3 oils. In recent studies it has been shown that an increased intake of these heart-healthy fatty acids can help to balance blood sugar levels, control appetite and reduce fat storage.
These are really tasty snacks to eat between meals. They only take a second to prepare, they're very low calorie and they're great for your health too!

---

7. Cottage Cheese or Yogurt with Fruit

Recent research has found that 4 daily servings of low-fat dairy products can boost your body's fat-burning ability. Calcium actually increases your metabolism and keeps your bones and teeth strong.

---

8. Fruit & Nut Bars

Finding a nut bar to suit your taste is easier than ever now. They come in all kinds of different varieties and brands.
Nut bars are great snacks to carry with you in those times when you are hungry and healthy snack options are limited.
I always take one on long photoshoots to give me an energy boost when I need it.

---

9. Boiled Eggs or Devilled Eggs

An excellent source of lean protein and a very tasty snack to keep in the fridge for when you're peckish.

---

10. Apple with Cheese

This is a quick, easy and healthy snack thats high in fibre and calcium. It will help quickly curb your appetite between meals.
Some diet experts might tell you that you should stay off the cheese while you're dieting, but in small portions its absolutely fine.
Almost everyone has apples and cheese in the fridge, so this one's a no-brainer.

15 EASY TIPS TO GET MOVING AND BURN CALORIES

It’s time to kick-start your weight loss and fat-burning power with some activities of daily living! Don’t think of it as “Exercise” – think of it as “Moving more”! Ready to lace up and get moving? There are strategies to help you get fit at your own pace and for your own fitness level! Start off easy and set a “Move More Mini-Goal!” Here are some everyday ideas to help you move more, burn calories, and increase your stamina! (Tip continues below) 1. Take the stairs instead of the elevator. 2. Park car farther away from your destination. 3. Get off bus or train one stop earlier and walk. 4. Walk up and down escalators. 5. Walk to a co-worker's office instead of emailing. 6. Convert coffee breaks into walking breaks. 7. Pace while talking on the phone (using cordless phone or long handset cord). 8. Take a walk while waiting at the airport or for an appointment. 9. Walk to do your errands instead of drive. 10. When unloading groceries, carry one bag at a time into the house. 11. Walk your child to school. 12. Hide your television remote control. 13. Work in your garden (mowing, raking, weeding, digging, etc). 14. Wash the car yourself instead going to the car wash. 15. Do your own housework (scrubbing, mopping, dusting, polishing, etc). Print off this list and try to do at least two or three of these every day this week. Don’t forget to enter them into your exercise tracker!

4 FITNESS TIPS FOR THE BUSIEST OF US

You may have the best intentions to exercise regularly, rain or shine, but more than likely life can get in the way and put a damper on your routine. Factors such as time pressures, stress, poor sleep, lengthy commutes or tight budgets can be enough to make your comfortable fitness routine less than comfortable - and maybe even nonexistent. With Spring just around the corner, now’s a good time to review some easy ways that you can fit in fitness, in spite of bad weather or a busy calendar. 1. Take walking breaks at work. Work can be quite sedentary for many. You need to take control and make some simple changes so you start to burn more calories during your normal work day’s routine. Take a walking break with a colleague instead of a coffee break – a break where you can meet, talk and walk. Be creative by climbing stairs or doing laps around the building if weather permits. Another benefit is that you can reduce stress at the same time and fight the after lunch fatigue so common in the workplace. 2. Get credit all day long. Get yourself a pedometer (a step counter) that you can clip onto your waistband and get credit all day long for all the steps you take. A long term goal is to take 10,000 steps per day. Wearing a pedometer will motivate you to walk briskly whenever and wherever you can - with your baby in a buggy, your toddler on a bike, your spouse holding hands or your dog doing his business. When out doing errands, instead of driving your car around and looking for the closest parking place, park as far away as possible and walk briskly to your destination. (Tip continues below) 3. Increase accountability. Buddying up with a friend, taking a class or working with a personal trainer are ways you can increase accountability and the likelihood that you will follow through with your program. I recently started working with a personal trainer and found myself to be energized by having someone else checking up on me, making sure I don’t give up and continuing to challenge myself in new ways. If you have a birthday or special event coming up, ask for a gift certificate to a personal trainer. You may be surprised how much more motivated you can be when accountable to someone else. 4. Break a sweat at home. For those busy times when you can’t get to the health club, you need to have some easy ways to get fit at home. Jumping rope, using hand weights or exercise bands or finding fun exercise videotapes or DVD’s are some examples that work well for my patients. If home responsibilities are getting in your way, consider sharing babysitting responsibilities with neighbors or friends so that you can get the time you need to go for a jog, do some yoga or just take a long, warm bath and re-charge your batteries. I hope these four tips will give you new ideas for boosting your fitness, even when life is hectic.

Diabetic Diet

What is it ?

Diabetes is a disorder where the level of sugar (glucose) in the blood is raised above normal. There are two types of diabetes. In type 1 (insulin dependent diabetes) insulin injections are essential. Type 2 (non-insulin dependent diabetes can be controlled either by diet alone or with additional tablets, although some patients require insulin. Diet is of utmost importance for both types.

What is it used for ?

The main aim of the diet is to try and keep your blood sugar level as near normal as possible. In this way the risks of any of the long-term problems of diabetes are reduced. The benefits of good control are seen in the eyes, nerves and kidneys. Diet also influences the condition of the main arteries which supply blood to heart muscle and the brain. Getting the balance of foods correct can therefore reduce the risk of heart attack and stroke. In diabetes, diet is one of the positive things which you can personally influence. All it takes is for you to make a few simple lifestyle changes.

How does it work ?

Are there foods that I can eat that will not affect my blood sugar? The main groups of foods that you can eat without worrying are vegetables and fruit. In fact, their vitamins may help protect your heart. Within this food group, pulse vegetables such as lentils, black-eyed beans, chick peas, moong beans, haricot beans, butter beans, red kidney beans and even baked beans can actually reduce the amount of sugar in the blood if you eat them regularly. Eat as much fruit as possible, too. Try and become used to having fruit for your snacks or when feeling hungry rather than nibbling on things like biscuits that have a high fat content. Drinks such as water, soda water, tea and coffee without sugar, and sugar free squash and diet drinks are all fine. Feel free to use artificial sweeteners, if you need them. You should not be afraid to eat starchy foods. Bread, breakfast cereal, potatoes, rice, pasta, green banana, yam and chapatti, should form the main basis of your meals. Some of these starchy foods seem to help control the blood sugar. You should try and eat these foods as regularly as possible. All types of fish are very good for you, and there is evidence to suggest that oily fish such as mackerel, sardines, pilchards, salmon and herring benefit your heart. Why cut down on fat? Probably the most important thing you should do is to try to cut down on your fat and oil intake. One of the major aims of the diet is to reduce the risk of heart disease. Animal fats and oils are bad for your heart, since they lead to hardening of the arteries (arteriosclerosis). If a check of your blood fat levels shows high values of cholesterol, such fat restriction will be even more important: you may need fat-lowering tablets as well. Fat is also very high in energy. Reducing your use of fats and oils will help you lose weight.

What foods are high in fat? There are the visible fats that you can see in or on foods, such as cooking oils. These include all the vegetable oils, ghee, lard, butter, margarine, meat fat and dripping. There are also the foods that have hidden fats such as biscuits. In general you should try and cut down on fried foods and snacks such as samosas, and high fat foods that come from "take-aways". You should try and remove the fat from your meat, and use less butter, margarine and ghee in your food. Try a low fat spread instead. Try and encourage your family to move from using full fat milk to a lower fat milk, such as semi-skimmed or skimmed milk and reduce the amount of cheese that you eat. Make yoghurt using skimmed milk or buy low fat types. Cream and chocolate covered biscuits and cakes should only be eaten on special occasions, as should pies and pasties. Which foods should I avoid completely? There are no hard and fast rules. You should attempt to reduce the amount of sugar in your diet, particularly if you are overweight. If you must eat foods which are high in sugar, such as sugar itself, chocolates, sweets, jams and honey, cakes and puddings, tinned fruit in syrup, ordinary squashes and fizzy drinks such as colas, Lucozade, then try and have them together with other foods. In general it is better for your overall health and diabetic control if you can avoid sugar and sweet foods.

What does the diet involve ?

There are six important points to consider. FIRSTLY, if you are overweight, then losing even a small amount can have a dramatic effect in reducing your blood sugar level. You may even notice an effect on your blood glucose level just from beginning to diet; before there is even any weight loss. SECONDLY, it is important to eat regularly. At a minimum this means breakfast, lunch and your evening meal. Some people who are having insulin need snacks between meals: check with your doctor or dietitian on this point. Without the snacks the blood sugar may fall to very low levels in between the main meals. A bed-time snack is essential for everybody who takes insulin: it reduces the risk of a low blood sugar attack (hypo) at night. In general, for people with insulin-dependent diabetes eating more frequently improves blood sugar control. In non-insulin dependent diabetes, snacks tend to make you put on weight. Your dietitian will advise you whether a bed-time snack is needed. THIRDLY, eat more fibre-rich foods oats, beans, dahl and pulses can help control your blood sugar, lower the blood fat levels and give you more regular bowel movements too. FOURTHLY, try to include vegetables and fresh fruit at each of your meals this is important in trying to protect your heart. FIFTHLY, cutting down the fat in your food will help protect your heart. Cutting down on the amount of sugar you eat will make your blood sugar easier to control. Also cut down on your salt intake. This will help if you have a tendency to high blood pressure. Cut down on any alcoholic drinks. They give you calories which you do not need. Drinking alcohol on an empty stomach can also make you prone to hypos. LASTLY, do not cut down on starchy foods such as bread, chapatti, rice, pasta and potatoes. Many people believe that if you have diabetes, you should eat less of these foods. That is not the case, you should carry on enjoying these foods in the amounts you currently eat them. Remember; if you are on insulin, you should always carry some sugar lumps or Dextrosol with you, in case of a hypo .

What to watch out for …

Although all these principles are important, it is understood that you will need to "let go" occasionally. A party or celebration can be enjoyed by you as well! If you do eat more on occasions and you are taking insulin, do remember to raise the dose. Your doctor, nurse or dietitian will advise on how much you may need to give.

What if not followed ?

Damage is more likely to occur to the eyes, kidneys, nerves and heart and arteries generally. Never hesitate to contact your dietitian: he or she is there to help you.

Diabetic Diet

What is it ?

Diabetes is a disorder where the level of sugar (glucose) in the blood is raised above normal. There are two types of diabetes. In type 1 (insulin dependent diabetes) insulin injections are essential. Type 2 (non-insulin dependent diabetes can be controlled either by diet alone or with additional tablets, although some patients require insulin. Diet is of utmost importance for both types.

What is it used for ?

The main aim of the diet is to try and keep your blood sugar level as near normal as possible. In this way the risks of any of the long-term problems of diabetes are reduced. The benefits of good control are seen in the eyes, nerves and kidneys. Diet also influences the condition of the main arteries which supply blood to heart muscle and the brain. Getting the balance of foods correct can therefore reduce the risk of heart attack and stroke. In diabetes, diet is one of the positive things which you can personally influence. All it takes is for you to make a few simple lifestyle changes.

How does it work ?

Are there foods that I can eat that will not affect my blood sugar? The main groups of foods that you can eat without worrying are vegetables and fruit. In fact, their vitamins may help protect your heart. Within this food group, pulse vegetables such as lentils, black-eyed beans, chick peas, moong beans, haricot beans, butter beans, red kidney beans and even baked beans can actually reduce the amount of sugar in the blood if you eat them regularly. Eat as much fruit as possible, too. Try and become used to having fruit for your snacks or when feeling hungry rather than nibbling on things like biscuits that have a high fat content. Drinks such as water, soda water, tea and coffee without sugar, and sugar free squash and diet drinks are all fine. Feel free to use artificial sweeteners, if you need them. You should not be afraid to eat starchy foods. Bread, breakfast cereal, potatoes, rice, pasta, green banana, yam and chapatti, should form the main basis of your meals. Some of these starchy foods seem to help control the blood sugar. You should try and eat these foods as regularly as possible. All types of fish are very good for you, and there is evidence to suggest that oily fish such as mackerel, sardines, pilchards, salmon and herring benefit your heart. Why cut down on fat? Probably the most important thing you should do is to try to cut down on your fat and oil intake. One of the major aims of the diet is to reduce the risk of heart disease. Animal fats and oils are bad for your heart, since they lead to hardening of the arteries (arteriosclerosis). If a check of your blood fat levels shows high values of cholesterol, such fat restriction will be even more important: you may need fat-lowering tablets as well. Fat is also very high in energy. Reducing your use of fats and oils will help you lose weight.

What foods are high in fat? There are the visible fats that you can see in or on foods, such as cooking oils. These include all the vegetable oils, ghee, lard, butter, margarine, meat fat and dripping. There are also the foods that have hidden fats such as biscuits. In general you should try and cut down on fried foods and snacks such as samosas, and high fat foods that come from "take-aways". You should try and remove the fat from your meat, and use less butter, margarine and ghee in your food. Try a low fat spread instead. Try and encourage your family to move from using full fat milk to a lower fat milk, such as semi-skimmed or skimmed milk and reduce the amount of cheese that you eat. Make yoghurt using skimmed milk or buy low fat types. Cream and chocolate covered biscuits and cakes should only be eaten on special occasions, as should pies and pasties. Which foods should I avoid completely? There are no hard and fast rules. You should attempt to reduce the amount of sugar in your diet, particularly if you are overweight. If you must eat foods which are high in sugar, such as sugar itself, chocolates, sweets, jams and honey, cakes and puddings, tinned fruit in syrup, ordinary squashes and fizzy drinks such as colas, Lucozade, then try and have them together with other foods. In general it is better for your overall health and diabetic control if you can avoid sugar and sweet foods.

What does the diet involve ?

There are six important points to consider. FIRSTLY, if you are overweight, then losing even a small amount can have a dramatic effect in reducing your blood sugar level. You may even notice an effect on your blood glucose level just from beginning to diet; before there is even any weight loss. SECONDLY, it is important to eat regularly. At a minimum this means breakfast, lunch and your evening meal. Some people who are having insulin need snacks between meals: check with your doctor or dietitian on this point. Without the snacks the blood sugar may fall to very low levels in between the main meals. A bed-time snack is essential for everybody who takes insulin: it reduces the risk of a low blood sugar attack (hypo) at night. In general, for people with insulin-dependent diabetes eating more frequently improves blood sugar control. In non-insulin dependent diabetes, snacks tend to make you put on weight. Your dietitian will advise you whether a bed-time snack is needed. THIRDLY, eat more fibre-rich foods oats, beans, dahl and pulses can help control your blood sugar, lower the blood fat levels and give you more regular bowel movements too. FOURTHLY, try to include vegetables and fresh fruit at each of your meals this is important in trying to protect your heart. FIFTHLY, cutting down the fat in your food will help protect your heart. Cutting down on the amount of sugar you eat will make your blood sugar easier to control. Also cut down on your salt intake. This will help if you have a tendency to high blood pressure. Cut down on any alcoholic drinks. They give you calories which you do not need. Drinking alcohol on an empty stomach can also make you prone to hypos. LASTLY, do not cut down on starchy foods such as bread, chapatti, rice, pasta and potatoes. Many people believe that if you have diabetes, you should eat less of these foods. That is not the case, you should carry on enjoying these foods in the amounts you currently eat them. Remember; if you are on insulin, you should always carry some sugar lumps or Dextrosol with you, in case of a hypo .

What to watch out for …

Although all these principles are important, it is understood that you will need to "let go" occasionally. A party or celebration can be enjoyed by you as well! If you do eat more on occasions and you are taking insulin, do remember to raise the dose. Your doctor, nurse or dietitian will advise on how much you may need to give.

What if not followed ?

Damage is more likely to occur to the eyes, kidneys, nerves and heart and arteries generally. Never hesitate to contact your dietitian: he or she is there to help you.

Diabetes Drugs

What are the types ?

nsulins may be short-acting (soluble), or modified to lengthen their action. There are 40 or more types available. Because insulin cannot be absorbed by the bowel, it must be given by injection. Much insulin is now made by genetic engineering methods; some is still extracted directly from pork or beef pancreas. There are several types of tablets. The sulphonylureas are tolbutamide, glibenclamide (Daonil, Euglucon), gliclazide (Diamicron), chlorpropamide, tolazamide (Tolanase), gliquidone (Glurenorm), glimepiride (Amaryl) and glipizide (Glibenese, Minodiab). The only biguanide is metformin (Glucophage). Acarbose (Glucobay) is also used. Guar gum (Guarem), repaglinide (Novonorm) and rosiglitazone (Avandia) are also used.

What are they for ?

They are only used to treat diabetes mellitus. Insulin is essential for so-called type 1 diabetes where the body cannot make insulin. In type 2 diabetes some insulin is still made, but not enough to satisfy the body's needs. If diet treatment alone is not fully effective, tablets are added. Sometimes insulin is also needed in type 2 diabetes.

How do they work ?

Insulin helps glucose to get into your body's cells. Inside the cells, insulin helps glucose to be changed into energy, and into other substances like proteins and fat. Sulphonylureas help the pancreas to make more insulin. They also help insulin to act on body cells. Metformin works on the cells directly, especially in muscles and liver. Insulin already there is helped to work better. Acarbose stops starches being converted to sugar in the bowel. Less sugar therefore gets into the body. Guar gum reduces absorption of carbohydrates after a meal. Repaglinide increases the body's own insulin supply and is sometimes given with another tablet such as metformin. Rosiglitazone helps the body's own insulin to work better by making the cells more sensitive to its actions. It is used together with metformin or a sulphonylurea. It can also be used with insulin injections, to improve their action.

How should they be used ?

Insulin injections are usually given at least twice a day, 15 to 30 minutes before meals. The best control of blood sugar is often achieved with short-acting insulin three times a day before main meals, with a long-acting insulin at breakfast or bed-time. Insulin can be given by syringe or by pens. In pens, insulin is loaded as cartridges just like with a fountain pen. Insulin can also be given by a pump either outside the body or implanted in it. Tablets are taken once to three times a day in type 2 diabetes when dieting alone is not enough. Follow the instructions that you have been given as to when to take your tablets in relation to meals : some should be taken before and others after meals. You should always take them regularly: not just when glucose in the blood or urine rises. Sometimes, your doctor will prescribe a combination of these drugs. This helps to improve control of the blood sugar level. Under no circumstances should you stop any drugs for diabetes unless your doctor advises it.

During Treatment …

You may need to increase doses of insulin or tablets if the blood or urine glucose levels rise. Such dose increases may be needed if you gain weight, eat more or are under stress. Bigger doses are often needed if you have an infection. You may need less insulin or tablets if you are exercising more. If you are not sure how to handle these problems, your doctor will advise how to change your own doses. You will need to adjust your doses of insulin or tablets to keep the blood glucose level as close as possible to the normal range. Insulin or sulphonylureas can lower your glucose level too far (below 2.2 mmol/l: 40 mg/dl). This causes hypoglycaemia (or "hypos"). Sweating, trembling, hunger, faintness and even coma may result. Regular meals and sometimes snacks are essential to reduce this risk. Let your doctor know if you get anything other than occasional or mild hypos. Always keep a supply of glucose such as Dextrosol or lump sugar in your pocket or bag. Any anti-diabetic tablets can cause stomach and bowel upset, usually diarrhoea. With both metformin and acarbose, these often lessen with continued use. If they persist, see your doctor. Acarbose and guar gum are particularly likely to give you a lot of wind. Occasionally the sulphonylureas can cause skin rashes or (yellow) jaundice: again, see your doctor if this happens. Metformin is not usually prescribed if you have kidney, liver or heart problems. It can then cause the serious condition of lactic acidosis. Chlorpropamide is also unsafe with kidney failure.

Drug Interference …

Alcohol can also worsen or even cause "hypos", if you eat too little. Both ACE inhibitors and beta-blockers, drugs used for blood pressure treatment, can lower blood glucose, which can be helpful or harmful. Beta-blockers can also worsen "hypos" if they occur. Water tablets (diuretics) and particularly steroids (cortisone-like tablets) can raise blood glucose, sometimes to very high levels. Doses of your anti-diabetic drug are likely to need increasing. Your doctor will guide you. Some antibiotics, anti-inflammation and antifungal drugs increase the effect of anti-diabetic tablets.

What if not taken ?

Stopping any type of anti-diabetic drug can be dangerous. Your blood glucose level would certainly rise, making you less resistant to infections. Symptoms of thirst and excessive urination may come back. Even without symptoms, prolonged high glucose levels can damage other organs, particularly the eyes, kidneys and nerves. Your blood-vessels are also more likely to get blocked by a blood clot causing a stroke or heart attack. If you stop insulin, you could become seriously ill and go into coma. If you miss even a single dose of insulin at the time of another illness, you may get quite ill.

General advice

In every case, diet remains important. Diabetes will be easier to control if you are not overweight. Any illness or new drug may affect control. Test your own glucose level more often with illness or with any change in medication. If control does change, and you are not confident of altering your own doses, ask your doctor promptly. Anti-diabetic tablets are not safe during pregnancy: you would need insulin. In low doses, oral drugs are safe during breast-feeding. If you have any questions not answered by this factsheet, please ask your doctor or pharmacist. Keep this factsheet handy in case you have to refer to it at a later date.

Infant Nutrition

Indian diet see Asian diet.

Definition

Purpose

Description

Precautions

Interactions

Complications

Parental concerns

Resources

Definition

Children between the ages of birth and one year are considered infants. Infants grow very rapidly and have special nutritional requirements that are different from other age groups.

Purpose

Infant nutrition is designed to meet the special needs of very young children and give them a healthy start in life. Children under one year old do not have fully mature organ systems. They need nutrition that is easy to digest and contains enough calories, vitamins, minerals, and other nutrients to grow and develop normally. Infants also need the proper amount of fluids for their immature kidney’s to process. In addition, infant nutrition involves avoiding exposing infants to substances that are harmful to their growth and development.

Description

Infancy is a time of incredibly rapid growth and development. Getting the right kinds of nutrients in the right quantities and avoiding the wrong kinds of substances gives infants the best chance at a healthy start to life. Parents are responsible for seeing that their infant’s nutritional needs are met. Infant nutrition is so important that the United States Department of Agriculture has developed the WIC program. This program provides free health and social service referrals, nutrition counseling, and vouchers for healthy foods to supplement the diet of pregnant and breastfeeding women, infants, and children up to age 5 who are low-income and nutritionally at risk. In 2004, WIC serve about 7.9 million people, including 2 million infants and 1.9 million pregnant and nursing women.

Breastfeeding

Human milk is uniquely suited to the nutrition needs of newborns. Many health organizations, including the American Academy of Pediatrics (AAP), the American Medical Association (AMA), the American Dietetic Association (ADA), and the World Health Organization (WHO) support the position that breast milk is the best and most complete form of nutrition for infants. The AAP recommends that infants should be exclusively breastfed for the first 6 months of life and that breastfeeding should continue for at least 12 months.

Breastfeeding in the United States slowly increased in acceptance in the last decade of the twentieth century. In 1998, 64% of American mothers breastfed their babies for a short time after birth. Only 29% were still breastfeeding by the time their baby was 6 months old. The United States Department of Health and Human Services developed a set of health goals for the nation to aim for by the year 2000. One of these goals involved breastfeeding. The Healthy People 2000 goal was for 75% of American women to breastfeed their babies for a period immediately after birth and 50% to breastfeed for the first 6 months of their infant’s life. Although there is significant variation in support for breastfeeding among different racial and ethnic groups in the United States, no racial group met this target. In 2000, the Department of Health and Human Services estimated that:

• 45% of African American mothers breastfed their infants for a short time after birth; &19% were breastfeeding at 6 months; 9% at 12 months.
• 66% of Hispanic mothers breastfed their infants for a short time after birth; 28% were breastfeeding at 6 months; 19% at 12 months.

Required nutrients for infant formula

Nutrient	Minimum(1) per 100 kilocalories	Maximum(1) per 100 kilocalories
Protein (g)(2)	1.8	4.5
Fat:
grams	3.3	6.0
% calories	30.0	54.0
Essential fatty acids (linoleate):
mg	300.0
% calories	2.7
Vitamins:
A (IU)(3)	250.0 (75 mcg)	750.0 (225 mc
D (IU)	40.0	100.0
K (mcg)	4.0
E (IU)	0.7 (with 0.7 IU/g linoleic acid)
C (ascorbic acid) (mg)	8.0
B1 (thiamine) (mcg)	40.0
B2 (riboflavin) (mcg)	60.0
B6 (pyridoxine) (mcg)	35.0 (with 15 mcg/g of protein in formula)
B12 (mcg)	0.15
Niacin (mcg)	250.0
Folic acid (mcg)	4.0
Pantothenic acid (mcg)	300.0
Biotin (mcg)(4)	1.5
Choline (mg)(4)	7.0
Inositol (mg)(4)	4.0
Minerals:
Calcium (mg)(5)	50.0
Phosphorus (mg)(5)	25.0
Magnesium (mg)	6.0
Iron (mg)	0.15
Iodine (mcg)	5.0
Zinc (mg)	0.5
Copper (mcg)	60.0
Manganese (mcg)	5.0
Sodium (mcg)	20.0	60.0
Potassium (mg)	80.0	200.0
Chloride (mg)	55.0	150.0
(1) Stated per 100 kilocalories (Kcal)
(2) The source of protein is at least nutritionally equivalent to casein
(3) Retinol equivalents
(4) Required to be included in this amount only in formulas that are not milk based
(5) Calcium to phosphorus ratio must be not less than 1.1 nor more than 2.0

(Illustration by GGS Information Services/Thomson Gale.)

• 68% of white mothers breastfed their infants for a short time after birth; 31% were breastfeeding at 6 months; 17% at 12 months.

Healthy People 2010, the health goals set for Americans during the first decade of the twenty-first century, include eliminating the differences among racial groups in the rate of breastfeeding. The goal for 2010 is for 75% of all women to be breastfeeding shortly after birth, 50% to be breastfeeding at 6 months, and 25% to breastfeed for a full year.

ADVANTAGES OF BREASTFEEDING. Research comparing formula-fed and breastfed babies convincingly shows that both full-term and premature breastfed infants have certain advantages over formula fed infants. 

One of the most important advantages conferred by breast milk is an increased resistance to infection.

An infant is born with an immature immune system that does not become fully functional for about two years. Since immune system cells makes antibodies to fight infection, an incompletely developed immune system leaves the infant vulnerable to many bacterial and viral infections. However, the nursing mother has a fully developed immune system, and many of the antibodies and other components of her immune system pass into her breast milk. Nursing infants take in their mother’s antibodies along with the other nutrients in breast milk. These antibodies survive passage through the infant’s digestive system and are absorbed into the infant’s blood, where they help protect against infection. 

Well-designed studies have repeatedly documented the fact that breastfed babies have fewer ear infections, bouts of diarrhea, respiratory infections, and cases of meningitis than formula-fed babies. Overall, the death rate of breastfeed babies during the first year of life is lower than the death rate of formula-fed babies.

Another way that breastfeeding protects against infection is by keeping the infant from being exposed to waterborne contaminants. In developing countries, many water supplies are contaminated with bacteria and chemicals. Using this water to mix formula increases the exposure of the baby to these pathogens and toxins. Breastfed babies do not have to worry about being exposed to this type of contamination.

Another advantage of breastfeeding is that infants are unlikely to gain too much weight. Childhood obesity is a major concern in the United States. Since mothers are unable to measure how much breast milk their baby consumes, they are less likely to encourage overfeeding. Research suggests that breastfed babies have a lower risk of developing type 2 diabetes. Other research suggests that the rate of other chronic diseases such as asthma, celiac disease, inflammatory bowel disease, and various allergies appears to be lower in breastfed babies than in babies fed formula. Premature babies especially appear to benefit from reduced chronic disease as a result of breastfeeding.

Breastfeeding also provides benefits to the nursing mother. 

To start with, breastfeeding is more economical than buying formula, even taking into account the extra food—about 500 calories daily— that the mother needs to eat when she is nursing. Since

KEY TERMS

Antibodies—proteins produced by immune system cells that destroy or disable viruses or bacteria. Antibodies are generally specific to each species of virus or bacteria, so that antibodies against one type of virus will not affect another type.

celiac disease—a digestive disease that causes damage to the small intestine. It results from the ability to digest gluten found in wheat, rye, and barley.

Exclusive breastfeeding—All an infant’s nutrient and fluid needs are met from breast milk.

Meningitis—a serious infection of the membranes surrounding the brain.

Type 2 diabetes—sometime called adult-onset diabetes. This disease prevents the body from properly using glucose (sugar).

celiac disease—digestive disease that causes damage to the small intestine. It results from the ability to digest gluten found in wheat, rye, and barley.

breastfed babies on average get sick less than formula-fed babies, the family is also likely to save money on doctor visits, medicine, and time off from work to care for a sick child.

The mother’s health also benefits from breastfeeding. Nursing mothers tend to lose the weight they put on during pregnancy faster than mothers who do not nurse. The hormones that are released in the mother’s body when her infant nurses also help her uterus contract and become more nearly the size it was before pregnancy. Mothers who nurse their babies also seem to be less likely to develop breast, ovarian, or uterine cancer early in life. Finally, breastfeeding offers psychological benefits to the mother as she bonds with her baby and may reduce the chance of postpartum depression.

DISADVANTAGES OF BREASTFEEDING. Although breast milk is the best food for an infant, breastfeeding does cause some disadvantages to the mother. Initially babies breastfeed about every two to three hours. Some women find it exhausting to be available to the baby so frequently. Later, when the infant is older, the mother may need to pump breast milk for her child to eat while she is away or at work. Fathers sometimes feel shut out during the early weeks of breastfeeding because of the close bond between mother and child. In addition, women who are breast feeding must watch their diet carefully. Some foods or substances such ascaffeine can pass into breast milk and cause the baby to be restless and irritable. Finally, some women simply find the idea of breastfeeding messy and distasteful, and resent the fact that they need to be “on tap” much of the time. For women who cannot or do not want to breastfeed, infant formula provides an adequate alternative.

Formula feeding

Although infant formula is not as perfect a food as breast milk for infants (it is harder for them to digest and is not a chemical replica of human milk), formula does provide all the nutrients a baby needs to grow up healthy. The United States Food and Drug Administration (FDA) regulates infant formula under the Federal Food, Drug, and Cosmetic Act (FFDCA). The FDA sets the minimum amounts of 29 nutrients that must be present in infant formula and sets maximum amounts for 9 other nutrients. Some of these nutrients include Vitamins A, D, E, and K, and calcium. Some formulas contain iron, while others do not.

Substances used in infant formulas must be foods on the approved Generally Recognized as Safe (GRAS) list. Facilities for manufacturing infant formula are regularly inspected by the FDA, and the manufacturer must keep process and distribution records for each batch of formula. Every container of formula must show an expiration or use by date. The FDA must be informed of any changes made to the formula.

Infant formulas are either cow’s milk based or soy based. Infants who show signs of lactose-intolerance (colicky, restless, gassy, spitting up) usually do well on soy-based formula. Formula comes in three styles:

• ready-to-feed. This is the easiest type of formula to use. It can be poured straight from the can into a bottle. It is also the most expensive form of formula.
• Concentrated liquid. This needs to be mixed with an equal portion of water. Concentrated liquid is less expensive than ready-t0-feed.
• Powder. This needs to be mixed with water. Advantages are that it is the least expensive formula 
• and that it keeps longer than the liquid varieties. The main disadvantage is that it requires accurate measuring of powder and water.

Reasons to formula feed

Not every woman wants or is able to breastfeed. Aside from personal preference, here are some reasons why some women should formula feed.

• They are adoptive parents.
• They have HIV, active tuberculosis, or hepatitis C. These diseases can be passed on to their infants through breast milk.
• They use street drugs or abuse prescription medicines. Many drugs pass into breast milk and can permanently damage a baby’s health.
• They are taking chemotherapy drugs, certain mood stabilizers, migraine headache medications or other drugs that pass into breast milk and whose effect on the infant is negative or unknown.
• They have alcoholism or are binge drinkers. The alcohol they drink will be present in breast milk.
• They have difficult to control diabetes and may have increased difficulty controlling their blood sugar level if they choose to breastfeed.
• They are going to be separated from their baby for significant periods.
• They have had breast surgery that interferes with milk production.
• They are emotionally repelled by the idea of breastfeeding.
• A few babies are born with a genetic inborn error in metabolism that prevents them from digesting any mammalian milk. These babies must be fed soy-based formula in order to survive.

Pros and cons of formula feeding

Formula feeding has some definite advantages. Anyone, not just the mother, can feed the infant. This gives the mother more flexibility in her schedule and allows the father or other relatives to enjoy a special closeness with the baby that comes with feeding. Also, the mother does not need to be concerned about how her diet affects her baby and she does not need to worry about breast milk leakage. In addition, since formula is digested more slowly than breast milk, feedings are less frequent. Some women feel uncomfortable nursing in front of other people or find it difficult to locate places to nurse in private. Formula feeding eliminates this problem.

There are also disadvantages to formula feeding. Aside from the fact that formula is not an exact duplicate of breast milk and is harder to digest, it also costs more and requires more advance preparation. Bottles need to be washed, and the water used to mix formula, at least in the early months, needs to be boiled or be special bottle water suitable for infants. The Academy of General Dentistry warns that some public water supplies are fluoridated at levels too high for infants, and that fluorodosis of the primary (baby) teeth may result. Fluorodosis is a cosmetic problem. It causes brown spots on the teeth, but does not weaken them in any way. Finally, formula must be refrigerated once it is mixed or a can is opened. It can only be kept about 2 days in the refrigerator, so is there is more likely to be waste. Likewise, when traveling, bottles need to be refrigerated. Although most babies do not mind cold formula, many parent like to heat their child’s bottle to body temperature, another inconvenience when traveling.

Transitioning to solid foods

When an infant is between four and six months old, most pediatricians recommend introducing the infant to solid food. By this age, infants begin to have the muscle coordination to swallow runny solids. If there is a family history of food allergies, some pediatricians recommend waiting until 6 months or older to start solid food.

Normally solid feeding begins with a small amount of iron-fortified rice or other single-grain cereal mixed into a slurry the consistency of thin gravy with formula or breast milk. The infant is then offered a small amount of cereal on a small spoon. It may take many attempts before the infant is happy with the new food. After runny cereal is accepted, a thicker cereal can be offered. When the child eats this with ease, parents can begin feeding one new pureed food every week. Commercial baby food is available in jars or frozen. Baby food can also be made at home using a blender or food processor. Portions can be frozen in an ice cube tray and thawed as needed.

About the same time babies begin eating solid food, they are ready to take small sips of apple, grape, or pear juice (but not citrus juices) from a cup. Juice should not be served in a bottle. By the end of the first year, infants can eat a variety of ground or chopped soft foods that the rest of the family eats.

Foods that should not be fed to infants

Some foods are not appropriate for children during their first year. These include:

• homemade formula. The nutrient requirements for infants are very specific and even a small excesses or deficits of a particular nutrient can permanently harm the child’s development.
• cow’s milk. Plain cow’s milk should not be offered before 6 months, after this it can be introduced in small amounts as part of weaning foods but should not be offerd as the main drink before age 1. The cow’s milk in formula has been altered to make it acceptable for infants.
• honey. Honey can contains spores of the bacterium Clostritium botulinum. This bacterium causes a serious, potentially fatal disease called infant botulism. Older children and adults are not affected. C. botulinumcan also be found in maple syrup, corn syrup, and undercooked foods.
• well cooked eggs can be offered between 6-9 months (later if any family history of atopy), fish (can be offered from 6-9 months, shellfish, peanuts, and peanut butter. These often trigger an allergic reaction during the first year.
• orange, grapefruit, or other citrus juices. These often cause a painful diaper rash during the first year.
• home prepared spinach, collard greens, turnips, or beets. These may contain high levels of harmful nitrates from the soil. Jarred versions of these foods are okay.
• raisins, whole grapes, hot dog rounds, hard candy, popcorn, raw carrots, nuts, and stringy meat. These and similar foods can cause choking, a major cause of accidental death in infants and toddlers.

Precautions

Mothers with certain health conditions such as those mentioned above should not breastfeed. Women with chronic diseases should discuss this with their healthcare provider.

Mothers using certain drugs should not breastfeed.

Parents using concentrated liquid and powdered formulas must measure and mix formula accurately. Inaccurate measuring can harm the infant’s growth and development. Water used in mixing formula must be free of pathogens, contaminants, and excessive levels offluoride.

Interactions

Street drugs, many prescription and over-the-counter drugs, and alcohol pass into breast milk and have the potential to permanently harm an infant’s growth and development. Before taking any drugs, a pregnant or breastfeeding woman should consult her healthcare provider. Caffeine also passes into breast milk. Some women find that even moderate amounts of coffee or caffeinated sodas cause their infant to become restless and irritable, while others find little effect. Breastfeeding women should monitor their caffeine intake and try to keep it to a minimum.

Complications

Many women have trouble getting the newborn to latch on and begin breastfeeding. This can usually be overcome with the help of a lactation consultant or pediatric nurse. Breastfeeding can cause the mother to develop sore, infected nipples. This is usually a temporary condition that should not be a reason to stop breastfeeding.

Complications from bottle feeding tend to be related to the infant’s difficulty in digesting formula. Some infants become gassy and colicky and may fuss, cry for long periods, and spit up cow’s milk-based formula. A switch to soy-based formula on the advice of a healthcare professional usually relieves this problem. Other complications of formula feeding are generally related to improper mixing of formula.

Parental concerns

Breastfeeding parents often are concerned about whether their baby is getting enough milk, since there is no way to directly measure how much milk a baby consumes when nursing. Newborns should have a minimum of 6-8 wet diapers and four bowel movements during the first two weeks of life. As the child grows, these numbers will gradually decrease. In addition, a woman’s breasts should feel hard and full (sometimes even painful) before nursing, and softer after nursing. Newborns nurse every 2–3 hours, but they should seem satisfied after nursing. The most definite sigh that the baby is getting enough food is that he or she is gaining weight.

Infants grow in irregular spurts. They may eat hungrily for a few days and then eat little few days later. Parents often worry about this, but it is a normal occurrence.

The transition to solid food is often a slow process. Infants eat very small amounts and often must be exposed to a new food multiple times before they will eat it willingly. Since childhood obesity is a major problem in the United States, parents and caregivers should avoid encouraging the infant to overeat.