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Submitted by: Lorraine Matthews Antosiewicz

Conventional wisdom says weighing yourself regularly can be a very helpful weight loss strategy. This is likely true for most dieters, but if you truly want to promote an overall healthy lifestyle, you will need to move beyond the scale and focus on what you eat. Check out these seven foods that can get the scale moving. Not only are they delicious and healthy, if you eat them regularly they will help you lose weight.

1. Beans

Inexpensive, filling, and versatile, beans are a great source of protein which helps keep energy and blood-sugar levels stable. They are high in resistant starch, meaning that about half their calories cannot be absorbed. Beans are also high in fiber and slow to digest. They will keep you feeling full longer and help to prevent cravings between meals.

2. Soup

Researchers speculate that soup satisfies hunger because the brain perceives it as filling due to its high water content. Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it’s broth-based. Or soup can be eaten as a complete meal as long as contains a healthy mix of fresh vegetables, whole grains and lean protein such as chicken barley soup with vegetables.

3. Eggs

Having protein-packed eggs for breakfast can help fight weight gain all day long. In one study, researchers found that dieters who consumed two eggs for breakfast five days out of the week lost 65 percent more weight than dieters who consumed a bagel in the morning. Another study showed similar results. Participants who consumed eggs in the morning ended up eating fewer calories at lunch and dinner. In fact, the decreased calorie consumption lasted for the next 36 hours.

4. Salad

Eating a large salad at the beginning of a meal can significantly cut your calorie intake. A salad is full of fiber and low in carbohydrates, but the real secret is its sheer volume. By the time you get to your main entrĂ©e, you’ll eat less because you’re already starting to feel satisfied from the salad. Just be careful of high calorie creamy dressings.

5. Apples and Pears

Both apples and pear are a good source of fiber. A medium-size pear has six grams of fiber and apples have about three grams per medium-size fruit. They’re great at filling you up and keeping you from overeating. Both contain pectin, which decreases blood-sugar levels and will help with between meal cravings. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

6. Nuts

Because they contain fiber and protein, eating a small amount of nut will help you lose weight by keeping you feeling full longer. You will be less likely to overeat and more successful at losing weight. Just be careful to portion out a serving rather than eating them by the handful. A 1 oz. serving of nuts contains between 160 and 200 calories. The size of a 1 oz. serving varies depending on the type of nut. It’s about 47 shelled pistachios, 30 peanuts, 24 almonds, 20 pecan halves or hazelnuts, and 14 walnut halves.

7. Grapefruit

According to a study published in the Journal of Medicinal Food, researchers found that eating half a grapefruit before each meal helped dieters lose weight-up to one pound a week-even if they changed nothing else about their diet. Why? There’s a compound in grapefruit that helps regulate insulin, the fat-storage hormone, and anything that helps lower insulin can help you lose weight.

About the Author: Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. – or more. Jump Start your weight loss today!

njnutritionist.com/freeassessment

. This article was originally published at

njnutritionist.com/7-foods-that-will-get-the-scale-moving

and has been syndicated with permission.

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  • Filed under: Medicine
  • Choosing a Refractive Surgeon: Do Your Research

    by

    Tyrie Jenkins, M.D.

    The key to safe, successful surgery in any field of medicine is an informed patient with realistic expectations and a skilled, experienced surgeon. This goes double for your eyes. Take the time to research not only the procedure, but also the surgeon and the laser center you are considering. Ask questions. Do your research. And don’t let cost be your deciding factor-we’re talking about your eyes.

    How to find a surgeon

    Word-of-mouth is a good indicator. Begin with the people you know-family, friends and associates, an optometrist or ophthalmologist you trust. Look for a refractive surgeon you feel has your best interests at heart.

    Physician Search Directories on the Internet may be helpful, but are limited to those who chose to participate. Checking the surgeon’s credentials is your job. Many surgeons have their own website detailing their practice along with qualifications and experience. Ask for the surgeon’s web address.

    LASIK surgery is one of the fastest growing industries in the world. These days many surgeons and laser centers advertise. Beware of the hard sell and discounters! Discount surgery is as good as a discount parachute. Go for a well-qualified surgeon and pay what it costs.

    Experience and results

    Studies show surgeons with more experience have the fewer complications. Does the surgeon feel confident enough with the procedure to have done family members? Find out how much experience your surgeon has with the procedure-the more the better.

    Ask how the surgeon is tracking surgical results. Surgeons should be able to cite specific numbers and outcomes for vision problems similar to yours. Benchmarking shows the surgeon’s concern for achieving the best possible results.

    Success, complication rates

    Discuss the success rates and complication rates for your individual surgery. Surgical success means not only knowing how to avoid complications, but also how to handle difficult situations before they occur. Beware of the surgeon who claims never to have had a complication. He/she has done very few procedures or is not being truthful. What’s important is that the surgeon has a low complication rate and the ultimate visual outcomes are good.

    Certifications, awards, malpractice suits

    Look for a surgeon certified by the American Academy of Ophthalmology. Participation in research, lecturing and writing professional articles or books also indicate a level of respect by the surgeon’s peers. See if your surgeon has been recognized with any awards.

    Check to see if a surgeon has had multiple malpractice suits. Even the best doctor may have had a lawsuit against him or her, but multiple lawsuits require an explanation.

    New technologies

    Refractive surgery is a dynamic field. Your doctors should be keeping up! It pays to get a sense of your surgeon’s thirst for knowledge and advancing technologies.

    If your procedure is being performed in the United States, make sure it is done only on an FDA-approved excimer laser. Ask about the latest laser upgrades. Remember surgeons in other countries may use lasers that have not had to withstand FDA scrutiny.

    Care provider & staff

    Some patients choose to see their family eye care specialist for their preoperative and postoperative care. If this is the case, make sure that your surgeon is accessible to you at any time during your preoperative and postoperative period. The doctor’s staff should also feel comfortable and confident with the entire procedure. Competence and compassion go a long way.

    Personal compatibility

    Personal chemistry can make a difference in your experience with any type of surgery. Choose a surgeon with whom you feel comfortable. That person should be easy to talk to, yet professional. Most importantly, your surgeon should listen closely to what you want and be willing to take the time necessary for you to understand the procedure and devise a treatment plan that best suits your needs.

    Take your time

    You have probably worn glasses or contacts for most of your life. There is no rush to decide who will do your refractive procedure. Take your time and ask whatever questions you need to feel comfortable with your choice. Laser refractive surgery has improved the eyesight of more than a million people in the United States and nearly the same number throughout the world. Most refractive surgery patients report that having laser surgery is the best decision they have ever made. Your refractive surgeon need not be your best friend, but you should have the confidence that he or she has the skills and experience to perform the procedure.

    Dr. Tyrie Lee Jenkins, an accomplished ophthalmologist and eye surgeon, provides quality eye care to patients of all ages. She has built both her ophthalmology practice and her community service around the same principlecompassionate care. She has been involved with laser vision correction since its infancy, and performed Hawaiis first LASIK (Laser in situ Keratomileusis) procedure in 1997. For more information, visit

    pathwaytovision.com

    Article Source:

    Choosing a Refractive Surgeon: Do Your Research
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  • Filed under: Medicine