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There are so many diets for all kinds of needs: Paleo, Atkins, The Zone Diet, Eating for your blood type. Each author makes a sound argument for the benefits of their approach, while critics will continue to point out their shortcomings.

Im not here to decipher or break down the pros and cons of each. Most plans are effective in helping the dieter consume fewer calories than they burn, resulting in weight loss.

Even so, there is not a one size fits all approach when it comes to nutrition. Many factors, including genetics, environment, food allergies and daily energy demands, will influence how an individual responds to dietary intake. A weekend warrior training for a triathlon will usually have a higher need for carbohydrates, while an office worker who hasnt been physically active for five years may require lower amounts of carbohydrates and a higher intake of proteins and healthy fats.

Regardless of individual differences and nutritional needs, the biggest challenge most people face is consistency. The journey toward ideal health and body weight ultimately comes down to behavioral changes.

Lets face it: Change is hard, especially when it comes to nutrition.

People overestimate how difficult it is and underestimate how long it will take to change bad habits. Numerous studies show that people are typically most successful when they limit their change to one behavior at a time before introducing a new one. But introduce even two new behaviors at once, and the failure rate is nearly 100 percent.

Im offering several nutritional changes everyone can make. Assess which habits you need to work on implementing most, pick one and put all of your focus and effort into it for the next three or four weeks. Once it becomes second nature, you are ready to introduce the next one. Be patient! The goal is permanent change, one step at a time.

1. Slow Down! Many of us eat too quickly. It takes about 20 minutes for the sensation of fullness to kick in. The pathway from stomach to brain and back is long. If you eat too quickly, you are more likely to overeat by the time your brain can communicate that its time to stop. The long-term goal should be taking 15-20 minutes to consume each meal.

This may be too ambitious for a lot of us, but thats OK. Slowing down by just 1-2 minutes can make a big difference. Start there and work toward the 15-20 minute goal.

2. Stop eating when youre 80 percent full: Rather than eating to the point of fullness, focus on eating until you are no longer hungry. In conjunction with slowing down, this will allow time for your brain to communicate that its time to stop eating. Many benefits come of this, including better overall appetite cues, improved digestion, and increased performance with your workouts.

Read more from the original source:
Jason Wanlass Fitness: 7 ways to tweak eating habits

You're sitting at your desk going about your workday when suddenly, out of nowhere, you're overcome with the desireno, need is more like itto devour a giant sticky bun. Your mouth is watering just thinking about the gooey-sweet glaze, the ribbons of butter and cinnamon. Is it your imagination, or is your heart beating faster?

Willpower, shmillpower That's when the bargaining begins: I'll have just a bite and freeze the rest. Or maybe I'll eat half of itI've been good todayno, all of it, but I'll skip dinner tonight...

Cravings. Research is only just beginning to shed light on why so many of us succumb to them. Although scientists are still piecing together the puzzle of what exactly happens when you're in the throes of a craving, this much they know for sure: Every craving begins with a cue. The cue for a sticky bun may be something as simple as getting a whiff of its buttery aroma as you walk past your favorite bakery, or catching a glimpse of a TV commercial featuring one.

"Any cue that's repeatedly associated with high-fat and/or sugary foods can trigger a craving," explains Ashley Gearhardt, PhD, a psychologist and food addiction expert at the Rudd Center for Food Policy and Obesity at Yale University.

In other words, if you like to celebrate the end of a workweek with margaritas and Tex-Mex, eventually a craving for those things will automatically kick in every Friday afternoon. If you grew up equating, even subconsciously, your mother's homemade chocolate layer cake with comfort, you'll likely crave some version of that whenever you have a bad day.

The cue activates your brain's pleasure center, causing it to release dopamine, a neurotransmitter that pushes you to seek out the very thing you're lusting after, explains Gearhardt. Over time, this feel-good experience rewires the brain so that you're more likely to crave the food again in the future.

What's more, when you're in full-on craving mode, your brain convinces you that you are famished, making the food more difficult to resist. "Your brain starts pumping out the hunger hormone ghrelin, and your insulin levels drop, making you even hungrier than usual," Gearhardt says. As a result, it's very difficult to satisfy the craving with just a taste.

It almost seems unfair that cravings can increase feelings of hunger. You assume you'll satisfy a longing for sticky buns by eating one, but research suggests just the opposite will happen: Instead of paying attention to the physical cues of hunger and fullness, you're driven by the rush of dopamine that's telling you to find and scarf down a sticky bun (now!). And then another.

This also helps explain why you may be powerless in the presence of a dessert trayeven if you polished off a steak, two sides, and a roll only moments before. "The dessert tray, as well as the spoons and forks that are put in front of you, are all cues that you should eat," says Dr. Mark Gold, chairman of the department of psychiatry at the University of Florida and a specialist in addiction medicine research.

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The new way to conquer cravings

You've heard of apps that help you lose weight, and apps that help you exercise, but on Wednesday author and pick-up artist extraordinaire Neil Strauss launched A Better Man -- an app that helps awkward dudes pick up girls.

You might consider A Better Man a virtual coach that helps you learn the art of hitting on women by giving you real-life assignments and encouraging you to interact with strangers, no matter how uncomfortable it feels.

The core of the app is a series of timed missions that begin at Level 1, and get incrementally harder as you advance.

To help you get comfortable talking to strangers, a sample Level 1 mission requires you to make a comment about the weather to someone you don't know -- just something like, "Wow, beautiful day today."

The mission is complete once one person responds to you -- even if their response is just "get away from me."

Not too hard, right?

But by the time you get to Level 4, the missions become moretricky. In one sample Level 4 mission, the app asks you to dial a random local number on your phone, and try to get a stranger to recommend a good movie.

This one is tough, so Strauss provides a sample script within the app:

"Hi, is Katie there? No? Well, maybe I can quickly ask you this instead?" Don't pause here and give them an opportunity to say no. "I want to see a movie tonight. And I was wondering, have you seen any good movies lately that youd recommend?"

If the person on the other line is hesitant, he suggests you throw in a "because."

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Spoiler alert: Tips from new pick-up artist app

Motherhood pays, at least for celebrities. But it can be particularly lucrative for those who may have fallen off the conventional Hollywood gravy train.

Jessica Simpson had her baby on Tuesday, which means the new mom is now at least 9 lbs., 13 oz. closer to quieting the chatter about her pregnancy weight gain.

The actress/country singer/fashionista and her fianc, former football star Eric Johnson, welcomed daughter Maxwell Drew in Los Angeles, reporting on Simpsons blogthat they were elated to meet their baby girl. This has been the greatest experience of our lives!!

(MORE: Jessica Simpsons Pregnancy Weight: Why Everyone Has an Opinion)

Pregnancy, of course, is the easy part. Now the hard work begins the round-the-clock feedings that blur one day into the next, the sleep deprivation. And the pressure to slim down seemingly overnight.

While plenty of observers took Simpson and her generous weight gain to task one ob/gyn called her an absolute porker she got backup from celebrity mom Tori Spelling, who urged critics to lay off, and Sarah Palin, who was so miffed she told Todays Matt Lauer she would have wanted to punch [naysayers] in the neck.

But this isnt merely about respect for maternity; its about money. Simpson chunky or not is a shrewd businesswoman. If for no other reason than her commercial chops, shes got to kiss her hankering for buttered Pop Tarts goodbye: in December, Simpson reportedly inked a million-dollar deal with Weight Watchers to serve as a spokesperson post-pregnancy. The company is apparently giving her a year to drop her pregnancy pounds before it features her in a national ad campaign, according to Us Weekly.

(MORE:How Moms Weight Before Pregnancy Can Affect a Babys Brain)

Last month, in a piece about the sniping over Simpsons weight, I wrote:

Nine months on, nine months off is the slogan pregnant women often hear about how long it will take them to slough the baby weight. In truth, Simpson will likely drop her excess pounds much quicker if she cares to. Celebrities are renowned for losing their baby bulk seemingly before they even leave the hospital, with the help of teams of trainers and dietitians. If Simpson partakes in the same low-fat fare that actress-cum-natural-foods-guru Bethenny Frankel consumed after she gave birth in May 2010 a muffin for breakfast (arent muffins typically dense with oil?) and BBQ chicken and half a sweet potato for dinner she can kiss 35 pounds goodbye in two brief months! Frankel was featured in a photo link entitled Jaw-dropping post-baby bodiesthat was ironically inserted in the same Us Weekly post that featured Spelling and Palin telling Simpson critics to get lost.

Link:
Jessica Simpson: Just Another Celeb Capitalizing on Her Pregnancy

People News

May 1, 2012, 15:02 GMT

Tom Cruise

Simon Pegg was surprised at how 'normal' Tom Cruise was.

The 'Star Trek' actor starred alongside Tom in 'Mission: Impossible 3' and 'Mission: Impossible - Ghost Protocol' and he says despite his A-list status he was very grounded as was his wife Katie Holmes and their six-year-old daughter Suri.

Asked what surprised him the most about Tom, Simon replied: 'That he's quite normal, you know, he's a real family man. When Katie and Suri visited the set, they're just like a normal little family and you see them doing normal things. I don't know what I expected them to do. Suri's a very sweet unprecocious little girl, she just does what kids do, she's not walking around in high heels and shouting at people, as some people would have us believe.'

Simon also said the odd ball reputation Tom has is unjustified and was very impressed with how seriously he takes his job.

Speaking on 'Daybreak', Simon said: 'I think the people that have the strongest opinions about him [Tom Cruise] are the people that haven't met him. The fact is he's a guy, he's a human being and that's it. I mean he's incredibly concentrated and he's amazing to work with because he's so collaborative and it means a lot to him that the films are good. That's why he hung off the tallest building, because he wanted people to see that it was him.'

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Simon Pegg surprised at 'normal' Tom Cruise

People News

May 1, 2012, 15:02 GMT

Beyonce Knowles

Beyonce Knowles lost most of her baby weight through breast-feeding.

The 'Love on Top' hitmaker - who welcomed baby Blue Ivy in January - did not put herself on a strict regime of weight loss after having her first child, but did make sure to do some basic exercise to shift the extra pounds.

She said: 'I lost most of my weight from breast-feeding and I encourage women to do it; it's just so good for the baby and good for yourself.

'I counted calories. I worked out maybe three to four times a week. I did a lot walking in the beginning and now I'm running. But I had to work my way up. I couldn't just go right from being pregnant to running.'

Beyonce also confesses she did go through a short beauty regime prior to giving birth to Blue Ivy.

She told People magazine: 'I did have a fresh eyebrow wax. I got my nails done, I got my feed done, had my hair done and I had my little lip gloss.

'I didn't feel that I looked beautiful during birth but who does? After being pumped with all those fluids and gaining so much weight. I barely recognised myself. But after many hours of labour I could care less about anything but my child. I didn't care how I looked.'

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Beyonce: 'Breast-feeding helped me lose weight'

Beyonce Knowles believe she lost her excess baby weight by breast-feeding and quickly getting back into exercise.

Beyonce Knowles lost most of her baby weight through breast-feeding.

The 'Love on Top' hitmaker - who welcomed baby Blue Ivy in January - did not put herself on a strict regime of weight loss after having her first child, but did make sure to do some basic exercise to shift the extra pounds.

She said: ''I lost most of my weight from breast-feeding and I encourage women to do it; it's just so good for the baby and good for yourself.

''I counted calories. I worked out maybe three to four times a week. I did a lot walking in the beginning and now I'm running. But I had to work my way up. I couldn't just go right from being pregnant to running.''

Beyonce also confesses she did go through a short beauty regime prior to giving birth to Blue Ivy.

She told People magazine: ''I did have a fresh eyebrow wax. I got my nails done, I got my feed done, had my hair done and I had my little lip gloss.

''I didn't feel that I looked beautiful during birth but who does? After being pumped with all those fluids and gaining so much weight. I barely recognised myself. But after many hours of labour I could care less about anything but my child. I didn't care how I looked.''

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Beyonce Knowles - Beyonce: 'breast-feeding Helped Me Lose Weight'

While anorexia, bulimia and binge eating disorders often surface during adolescence, girls (and boys) can show signs of trouble much earlier.

Catching these problems quickly can prevent a lifelong struggle, says Jill Layne, a licensed clinical social worker with Childrens Hospital of the Kings Daughters in Norfolk, Va. Some red flags:

Shes obsessed with weight. A child might voice an intense fear of gaining weight, comment about feeling fat when shes a normal size or, if she is overweight, become fixated on that fact.

She sneaks or hoards food. You might find discarded wrappers in her room or notice shes ashamed of what shes eaten.

She makes excuses for not eating. Common lines: she had a big lunch or ate right before coming home. She seems to prefer eating alone.

Her eating and exercise habits become extreme. A child might refuse anything but very low-calorie options which can alternate with binges on favourite bad foods and constantly try to burn off calories: running in front of the television, say, or going for a jog after a long sports practice.

Her appearance starts to change. A child may or may not lose weight. If shes not getting enough calories, her hair and skin will dry out and her energy levels will fall.

She follows rituals at meals. Anorexics might cut food into tiny pieces or keep different items from touching each other. Bulimics will go to the bathroom immediately after meals to purge.

What to do: Reassure a child shes beautiful never belittle her or her behaviour and ask why shes feeling insecure. Brainstorm ways to live healthfully without banning any particular foods: a weekly dessert night instead of a regular supply of sweets, maybe, or family walks after dinner. Educate her on good food choices and how to follow hunger cues. Help her find ways to be successful, whether through sports or the arts, and nurture her friendships. Schedule a checkup with a pediatrician and, if symptoms continue, seek counselling.

Daily Press

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How to spot early eating disorder symptoms

By Karen Collins, MS, RD, CDN - Q: Will I get more nutrition from eating carrots raw or cooked? Q: I've cut back on meals to try to lose weight, but I still snack. I don't seem to be losing weight so do I have to cut my snacks too?

A: It might be your snack choices that are holding you back. The latest national survey of U.S. eating habits shows that on average, about a third of the "empty calories" we eat come from our snacks. Empty calories are calories we get from foods that supply little if any nutrients or protective plant compounds. Many of the foods Americans typically choose for snacks come with a high calorie load in a relatively small portion. If snacks are part of your weight control challenge, consider nutritional, behavioral and psychological solutions. If you need only a small snack to tide you over to your next meal, fruit or raw vegetables would be a great choice instead of chips or sweets with calories that add up so quickly. For a snack that will sustain you longer, add a little protein, such as some yogurt or a handful of nuts. Perhaps the problem involves how you snack: if you sit down with the whole bag of chips or cookies, chances are that despite intentions to eat just a bit, you will eat more than you intended. Whatever you choose, take out the amount you think you need and put the container away. Another possibility is that you are using snacks to treat yourself or cope with stress and getting loads of empty calories your body doesn't need. Look for other ways to unwind that are truly being good to yourself, like taking a break for a brief walk around the block on a beautiful day or even a few moments of deep breathing to decompress. If none of these snacking problems is the issue, check your overall eating habits using the free online MyPlate Food Tracker. If you're not clear about how to make workable changes, find a registered dietitian who can help you individually to develop a strategy.

Q: Will I get more nutrition from eating carrots raw or cooked?

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HealthTalk: Cooked vs Raw Carrots and Snack Choices

Running back Trent Richardson (3) was a coveted five-star recruit in 2009, while corner Morris Claiborne (17) was a three-star prospect who thought he'd play receiver.

Matthew Emmons/US PRESSWIRE

NFL Draft Preview

First-round QB busts

Past draft bargains

Historic draft moments

No. 1s through the years

If Peter King picked the first round correctly in his Mock Draft last week, nearly half of this year's newest crop of millionaires will have played high above recruitniks' predictions. Fifteen of the 32 players in King's Mock rated three stars or fewer out of high school, meaning evaluators felt they would, at best, be solid contributors at the FBS level.

So how did the recruitniks misjudge so many players so badly? They didn't. They misjudged a few players, which is to be expected when trying to project how 17-year-olds will fare as 20-year-olds. After last year's draft, writer Matt Hinton broke down the numbers, and they backed up the star ranking system's relative reliability as a predictor of success in college and beyond.

If 15 of 32 earning three stars or fewer sounds like a lot, consider the fact that from 2003-08, Rivals.com ranked 208 players as five-stars, 1,807 players as four-stars and 13,862 as a three-star or lower. In other words, two- and three-star players made up 87.3 percent of the players Rivals ranked during that period. Meanwhile, four- and five-stars -- of which King's Mock included 17 -- made up only 12.7 percent of the players ranked during that period. So, if the numbers hold, 53 percent of the first-rounders will come from the top eighth of the recruits.

Read more from the original source:
Andy Staples: How top 2012 NFL Draft prospects ranked as high school recruits

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