3-Day Solution Plan News

Making components ahead of time and dividing cooking duties can reduce the stress of cooking for a large group.

Cravings are common. Here are clever ways to satisfy them without going overboard.

Beyond beauty and flavor, grapes pack a healthy punch.

In the October issue of Prevention magazine, my Grocery Guru column is all about one of my very favorite foods: tortillas! They date as far back as 3000 BC and they’re growing in popularity today. In fact, they’re one of the fastest growing products in the supermarket. I’ve always been a fan of Mexican food but after I met my husband Jack (a Texan), corn tortillas became a definite staple in my diet. From a nutritionists point-of-view, here’s what so great about them:Corn tortillas count as a whole grain. Whole corn is a powerhouse member of the whole grain family. A recent study found that corn has almost twice the antioxidant activity of apples!Taco-sized tortillas are quick calorie cutters. Using two 6-inch soft yellow corn tortillas instead of the same sized flour version saves 110 calories and adds an extra gram of fiber to your daily intake. That’s nothing to sneeze at since shaving off 110 calories a day can mean losing (or not gaining) 10 pounds in a year’s time. They can be made from a variety of whole grains.Great choices for wraps and tortillas include corn as well as multigrain (mixtures of whole wheat, rye, barley and oats), brown rice, hemp and teff (a whole grain staple in Ethiopia that has a sour dough taste and provides over twice the iron and twenty times the calcium of other grains). Variety is key because the nutrients and antioxidants in each type of whole grain differ. For example, corn is rich in lutein and zeaxanthin, known to protect vision, while polyphenols in brown rice have promising anticancer properties.  They’re extremely versatile.I typically fill corn tortillas with black or pinto beans, lots of veggies and sliced avocado or guacamole, but I use them for sweet treats too. The flavor of corn blends well with just about everything, so I also like to spread mini corn tortillas with nut butter (cashew, peanut or almond) and fill them with fruit. I also make chocolate “pizzas” with cinnamon dusted whole grain flour tortillas, melted dark chocolate, colorful sliced fruit and slivered almonds. Yum!!!  For more info about wraps and tortillas, including some common “wrap traps” (hint: notice I didn't recommend spinach tortillas) check out my column here.Tomorrow I’m off to the nutrition conference I mentioned last week (I’m so excited). I’ll try to post some blogs from the conference if I can. Otherwise, I’ll be back the week of September 15th. Take care and be well!Cynthia 

I’ve blogged about the link between nutrition and immunity before and now there’s even more research to support amazing power of plant foods. A new study published by The American Physiological Society found that the antioxidant quercetin (a relative of resveratrol found in grapes) may be a major flu fighter!Previous research found that quercetin has antiviral properties. In this study, scientists put four groups of mice to the test. Two groups were required to run on little treadmills to fatigue to mimic short bursts of stressful exercise. One group of runners received quercetin. The other two groups of mice didn’t exercise and only one of these groups received quercetin. All four, however, were exposed to a common flu virus.Here’s what happened: The running mice were more susceptibile to the flu - 91% came down with the virus compared to 63% of the non-runners. The running mice developed flu symptoms much sooner; in fact almost twice as quickly, about 7 days compared to 12.But quercetin proved to be very effective, essentially cancelling out the stress caused by running. The running mice given the antioxidant had about the same flu rates as those not required to exercise. Quercetin was also protective in the mice that didn’t run.This was an animal study, but it’s a good bet that quercetin could offer similar benefits for us humans too, fighting the effects of psychological and physical stress and helping us stay well.I would not recommend a quercetin supplement though. We just don’t know enough about how much to take, how often or how long or the potential side effects and interactions. Previous studies have shown that isolating antioxidants and taking them in concentrated pill form doesn’t offer the same protection as getting them from a variety of foods and may even lead to serious risks. Fortunately, there are plenty of delicious foods chock full of this natural bodyguard. Here’s the list: ApplesBlueberriesBroccoli Cactus pearCapersCherriesCitrus fruitsCranberriesDark green leafy veggiesRaspberriesRed grapesRed onionsTea (black, oolong, green)We’re all under stress of some kind or another but if you’re feeling particularly run down, try making room for at least three of these foods each day, aiming for three different colors (i.e. green tea, cherries and red onion).   P.S. Previous studies have also pointed to quercetin’s anti-inflammatory power, ability to fight tumors and link to healthier lungs! Isn't food amazing?!

Watching TV may increase noshing, not only during your favorite shows but afterwards too! Here’s what a new UK study found:Two groups of people were given a 400 calorie lunch; one during a TV show, the other without.  Later that day, all the participants were given cookies and asked to recall lunch and rate the vividness of their memory of the meal. TV watchers ate significantly more post-lunch cookies and their lunch memories were much more fuzzy. Makes perfect sense right? Television is very distracting. It is hard to pay attention to both food and TV at the same time. If you’re not aware of what you’re eating, it’s much more difficult to feel full or satisfied. And a lack of one or both can lead to more mindless munching.     This isn’t the first we’ve heard about TV and calories. A previous study looked at the TV and eating habits of over 9,000 U.S. adults. Those who watched more than two hours per day were more likely to be overweight or obese (both males and females) across all socio-economic and demographic groups. The study confirmed that the 2 hour plus group ate significantly more calories, fat and added sugars than those who were plugged in for less than one hour.Did you know that research has also found that your metabolic rate is lower while watching TV than when just sitting quietly, doing nothing? There’s just not much good news about TV, but I chose this topic because I’m a self-confessed TV junkie! TV is a definite escape for me. I TiVo a number of shows and look forward to new seasons of my favorite programs. But, because I know that TV can be a calorie trap, I do have three basic ground rules:I do something while watching TV (fold laundry, organize, sew buttons, etc.).I don’t eat snacks unless I’ve pre-determined the portion. I might enjoy a pint of blueberries or bowl of organic popcorn, but before flicking on the tube, I’ve already decided what and how much to eat and how it fits into my calorie budget (in other words, no eating chips right out of a bag that contains 10 servings). I don’t watch TV until after I’ve exercised. Some Saturdays, there’s nothing I want to do more than lounge in bed all day watching a What Not to Wear marathon. But, I leave the remote control in its place until I’ve gone to the gym or run errands (which as a New Yorker always entails walking several miles). Sometimes I wish I could say I’m one of those people who doesn’t own a TV but the truth is, I really don’t want to live without it. So, I find a way to enjoy it while maintaining a healthy balance. In my book, that’s what life is all about!How do you feel about TV? Have you cut back or set up rules of your own? Is TV a barrier for your health-related goals? Please share!  

I don’t have a huge sweet tooth, but I definitely couldn’t survive without dark chocolate. There’s just no substitute for its flavor and melt-in-your-mouth texture, but there doesn’t have to be because it’s so darn good for you! Aside from being packed with antioxidants, dark chocolate contains natural substances that relax blood vessels, opening up blood flow and lowering blood pressure.  And here’s something you may not know about this heavenly treat (it’s why I included it in the Flat Belly Diet): when you look at the nutrition facts panel on a bar of dark chocolate, you’ll see a lot of saturated fat (typically 8-9 g per serving) but not all saturated fat is created equal. The type in dark chocolate is called stearic acid and a large percentage of it gets converted into oleic acid, a monounsaturated fat or MUFA (moo-fah). MUFAs are the healthy fats that form the cornerstone of every Flat Belly Diet meal.      This past weekend I was cooking for my friend who is healing from surgery. I made lots of immune boosting dishes including a few chocolaty ones. Here’s the recipe for one of my favorite creations:½ bag dark chocolate chipsAbout 2 Tbsp boiling water2 Tbsp fresh grated ginger¼ cup unsweetened (or 100% fruit juice sweetened) dried cherriesAbout 1 cup whole oatsTo be honest, I don’t really measure the ingredients so those are estimates, but here’s how I make them: 1)    Pour the chocolate chips in a medium bowl.  Add a little bit of hot water (about 1 Tbsp at first) and stir to melt the chocolate. Add a little more as needed (you can melt in a double boiler too but I don’t have one and the water helps thin the chocolate a bit). 2)    Stir in the ginger and cherries and add the oats a little at a time until the mixture is thick enough to hold together (putting it in the fridge for about 5 minutes can help). 3)    Spoon one dollop at a time into your palm, roll each up into a ball and place on wax paper. 4)    Once all the little blobs are formed, transfer them to a dish and store them in the fridge.  I’ve changed up this recipe in lots of ways, but I always use ginger. Instead of cherries I’ve used minced dried apricots, chopped figs, raisins and even dried mulberries. I’ve also made them with a crushed whole grain cereal (like Barbara's Bakery 100% Natural Shredded Cereal Multigrain Spoonfuls) but I prefer oats. And I’ve added just about every type of nut or seed - slivered almonds, chopped walnuts, crushed macadamia nuts, pumpkin seeds, pistachios…..yum!If you give them a try please let me know what you think. I’d love to hear about your favorite combinations. Have a wonderful and safe holiday weekend! 

I adamantly believe in the power of nutrition! Every day, more and more studies confirm just how effective food is for not only preventing disease but also fighting it! Here’s an amazing example: Researchers at Ohio State University conducted experiments on groups of rats. Some rats were injected with a chemical that causes cancer (the same kind found in fried bacon, cured meats, tobacco products, and certain industrial compounds). One group of rats exposed to the carcinogen nibbled away at a regular diet. In the second group, 5% of the rats’ diets consisted of black raspberries, and a third received 10%. Some of the rats were fed the fruit before receiving the cancer-causing agent and others afterward. Among the rats fed 5 and 10% black raspberries both before and after exposure, the number of tumors was reduced by 39 and 49 percent respectively. The berries also prevented cancer in rats fed black raspberries only after exposure. By the 15th week of the study, the 5 and 10 percenters were able to reduce both tumor occurrence and size. By week 25, the berry-rich diet resulted in 60% fewer tumors and tumors that were 40% smaller.By week 35, the rats fed 5% berries had the best outcomes. This may be because the smaller amount of berries provided a level of antioxidants that was “just right” for fighting cancer. Previous studies have found that too high concentrations aren’t as effective and may even be dangerous. That’s why getting antioxidants from a wide variety of food vs. concentrated supplements is crucial. In addition, too much of one type of food means less of another and more studies are finding that a smaller amounts of a broader spectrum of nutrients is much more powerful that high doses of fewer types (I’ve blogged about this before). In other words, loading up on too many berries squeezes out room for protective watermelon or apples, so their nutrients don’t show up for work, resulting in less protection. Bottom line: you may not be able to prevent your genetic predisposition to cancer or control your exposure to every cancer-causing substance, but there is whole a lot you can do to boost your defenses. I just finished reading one of the best books I’ve ever come across on this topic, Anti-Cancer, a New Way of Life by David Servan-Schreiber, MD, PhD, a physician diagnosed with brain cancer. Prevention magazine just published an excerpt of this book. If you or anyone you know has been diagnosed with cancer, I urge you to order it today, but I actually think every adult should read this book. The theories apply to not only cancer, but also every major disease, including heart disease, stroke and type 2 diabetes. Click here to watch a video of Dr. Servan-Schreiber talking about how food, activity and attitude can create an anti-cancer (or anti-disease) biology in the body.   So, what are your thoughts on the potency of black raspberries? Do you believe in the power of natural foods as much as I do? Please share! 

Hello everyone!Editor Deborah here with some updates about Season 6. The premiere is Tuesday, Sept. 16 at 8/7c on NBC. Personally, I can't wait! After the conclusion of last season (Ali Vincent, first female Biggest Loser!) I'm excited to see what's in store.I also have some news about this blog.  Unfortunately, Erin McCarthy, our fabulous blogger for the past two seasons, is unable to continue due to a change in her work schedule. However she assures us that she remains the Biggest Loser's Biggest Fan and will be watching and cheering along with the rest of us! Of course we will continue to give you periodic updates. Be sure to check out Prevention Editor-in-Chief Liz Vaccariello's blog, Get a Health Life. She will be chatting about the Biggest Loser from time to time; her blog is a fun and informative read anyway! And Prevention Nutrition Director Cynthia Sass, MPH, RD will also be offering insights on her expert blog, Food for Thought. You'll be able to add your comments to either one. (I know I'll be posting!)If you would like more details about the Biggest Loser eating plan, recipes, fitness and motivational tips from Bob Harper (I heart BOB!) and Jillian Michaels, take a look at the Biggest Loser section in our Weight Loss channel. We've got tons of info to help kickstart weight loss. Meanwhile, if you're wondering what Ali has been up to after her big win, check out this video!  She still looks great!

I hope everyone has been outside enjoying spring and summer, whether you're doing yoga like Bob or sprints on the beach like Jillian! The theme of the sixth season of The Biggest Loser is families -- so the teams of contestants will be pairs from the same family. The season starts in September, and this blog will be going on hiatus until then. I don't know about you, but I'm going to use my Tuesday nights to hit the gym, run outside and get in shape! See you back here this fall! 

   Prevention.com has just done a fabulous new interview with my favorite Biggest Loser trainer, Bob, where he dishes on "The Season of One Pound," including why he thought Ali would win.  "I had a gut feeling that this was Ali's year," Bob said. "It's so hard for a woman to win. But this year everything fell into place. Ali is an ex-athlete and that made her a fierce competitor. Athletes have a one-track mind. Her vision and focus were on winning. I thought if she stays around, she'll be the Biggest Loser."   Bob also said that he felt this season had too many twists and turns. "I work on a reality TV show. I expect twists and turns to happen all the time," he said. "We have to expect the unexpected. But this season I thought there were too many twists and turns. Enough already!"  In other Season Five news, Ali and Kelly recently gave interviews to TVGuide.com about their time on the Biggest Loser. "I actually pulled it off!" Ali told TVGuide. "I wanted it so bad. I forgot what it was like to truly go for something." Alison also said that she plans to go back to work -- and that she knows she'll be able to keep going with the healthy lifestyle. "For me, it's all about health and fitness and showing beauty through strength," she said. "I will continue to set goals to have something to work for because I realized that I need to always be going for something." Kelly spoke to TVGuide.com about Paul, who missed the finale because he was too ill to travel. "He is really, really sick," she said. "In the past two months he's spent six weeks in the hospital. He's had ruptured diverticula and he got a colostomy, which got gangrenous. He's had [several] surgeries." She also dished on her decision to continue working out despite the threat of paralysis. "I knew I could overcome this. As you watched this show, how many times was I the underdog and I overcame it? I worked with an excellent trainer and if it hurt, I didn't do it. The only thing I could find myself doing was the step mill and the elliptical machines. I did those for four or five hours a day." And what about those baby plans? Kelly said she plans to go back to work, get back into the swing of things, and go from there.

It's been almost six months since the contestants on The Biggest Loser: Couples began their journey, and it's hard to believe that it all came to an end tonight. At stake:$250,000 for one of the final three, and $100,000 for the contestant who lost the most weight at home.First things first: Who did America choose to send to the final three? After watching the four remaining contestants morph backwards so we could see what they looked like when the show began -- how cool, and incredible was that? -- Alison announced that America picked...Roger. (I actually groaned out loud.) Mark didn't seem surprised, or upset, saying that there was no spilled milk or sour grapes for him -- that it was a wonderful experience. Besides, he was still eligible for the $100,000 runner up prize. He went to sit down, and Alison introduced the rest of the eliminated contestants. It was interesting to see them again after all this time. They all looked great, but I was incredibly shocked at how small Amanda was, pleasantly surprised that Neill appeared to have stopped complaining and started working harder. Brittany, Jackie and Mallory looked so gorgeous. Curtis and Bernie were totally the super stars, though -- they looked like completely different people! Alison also announced that Paul was too sick to travel for the show, but was at home rooting for Kelly!Once all the contestants were seated, Alison asked them about various aspects of their experiences on the Biggest Loser. She called Mark a crybaby (which was hilarious!) and he embraced that description, saying that after he was sent home, he realized that he had been squandering an incredible experience by worrying so much about gameplay. When he got a second chance, Mark decided to focus more on himself mentally and emotionally. Curtis told Alison that he had come onto the Biggest Loser for a specific reason -- to qualify for health insurance. He wouldn't know if he was eligible until he got on the scale.Next, we watched the final three contestants go home and see their families. When she saw Ali, Bette Sue said all the humiliation she had endured on the show was worth it. Seeing their families' reactions to how amazing they looked was incredibly moving for the contestants -- and probably for us, too. I know I teared up!After the commercial break, the contestants had changed into their weigh-in gear and Alison brought out Jillian and Bob. (Nice to see Jillian in a dress for once, huh?) It was time for the eliminated contestants to face that scale one last time. One by one, they weighed in: Jennie lost 54 pounds. Lynn lost 80. Mallory dropped 65, and Curtis lost 150 pounds and 39.37% of his body weight -- taking the top spot and learning that he is finally eligible for health insurance! And he held the title until Dan, who dropped an incredible 136 pounds and 43.97% of his body weight. But it wasn't meant to be for Dan: Instead, Bernie lost 130 pounds and 45.94% of his body weight. Brittany couldn't take it from him; Jay couldn't take it from him; and neither could Mark. This really was the season of one pound: Bernie won the $100,000 by a single pound! It really couldn't have gone to a better person.Then it was back to the final three. We watched as they tried to manage their diets and their workouts in the outside world. Ali said she was self-sabotaging, giving up in the last 10% of her workout and dipping into several flavors of frozen yogurt in the middle of the night. Kelly found out she had a herniated disc and so much nerve damage that it could be crippling. And Roger seemed reach his plateau: At home, he was unable to lose weight. But they struggled on. Ali pushed herself harder, Kelly did what exercises she could, and Roger worked out so hard he puked. (And, by the way, I totally could have done without that vomit shot!)And, finally, it was time to bring out them out! Roger came out first -- and though we'd already seen him, there's no denying how great he looks. Kelly came out looking like a completely different person than when she started; you could tell she was just so proud of herself and what she'd accomplished. She told Alison that she'd given 100% all the time, and, though she was scared, that she handed the competition off to a higher power. Ali was last, and she looked incredible! (I loved her new hair!) thought back to when she and her mother were eliminated -- and she told us all that she would be the Biggest Loser. Ali decided that Roger would weigh in first, followed by Kelly, and that she would go last. Roger stepped on the scale; he had started at 363 pounds and dropped to 199 pounds. Throughout the Biggest Loser, he had lost 164 pounds and 45.18% of his body weight, setting the bar incredibly high. Next, it was Kelly's turn on the scale. When she started the Biggest Loser, she weighed 271 pounds and was the heaviest woman on campus. She dropped to 162 pounds, losing 109 pounds and 40.22% of her body weight. It wasn't enough to knock Roger out of the top spot, but it was amazing nonetheless.Alison told Ali that, in order to beat Roger, she would have had to lost more than 105 pounds. And when she stepped on that scale, she had dropped 112 pounds for a final weight of 122 pouds -- becoming the first female biggest loser winner! Finally! With any luck, this will be a new trend in the Biggest Loser!How thrilled are you that Ali won? And what will you do with your Tuesday nights now that Biggest Loser is off the air? I hope that you've been inspired by these contestants and will get out there and ride a bike, throw a ball or go for a jog! I can't wait to hear all your reactions to tonight's episode, so make sure to comment below! Last night, Ali beat out Roger to become the first female Biggest Loser. Photo Courtesy of NBC-TV 

 Photo Courtesy of NBC-TV   For the first time in Biggest Loser history, viewers will choose who goes to the final three -- but trainers Bob and Jillian have both spoken out against the decision to allow America to participate in the competition.   "I was disappointed with that because 'The Biggest Loser' is not a popularity contest," Michaels told the Daily News. "It's so much more than that." "The viewers haven't seen all the things we've gone through," Bob said, who also called the voting a tricky thing. "It seems that they get all they've seen on the show, and it's still much more than that." Producer Mark Koops defended the decision to allow America to vote because he said people want to be involved. "It gives the viewer a chance to really make a positive decision," he said, "as opposed to a negative decision in terms of who goes home." He also said he has faith that America will make the right choice. Check out the full article here, and don't forget to tune in on Tuesday to see you who sent to the final three -- and who will win $250,000!  The last four players standing pose with host Alison Sweeney. Ali and Kelly are headed to the finale, but who will America choose as the last member of the final three -- Mark or Roger? Photo Courtesy of NBC-TV  

Isaac Zamora's mother begged him to get help when he was released from jail a month ago.

Remember that old adage, "You can never be too thin or too rich"?

"Californication" star David Duchovny made headlines for voluntarily entering rehab last week. But it wasn't for drugs or alcohol. It was for another dependency, one that affects millions of Americans but is seldom discussed: sex addiction.

A House committee investigating the safety and effectiveness of the popular cholesterol drug Vytorin and one of its components is turning up the heat on the drug's makers.

U.S. scientists have mapped the cascade of genetic changes that turn normal cells in the brain and pancreas into two of the most lethal cancers. The result points to a new approach for fighting tumors and maybe even catching them sooner.

Scientists have mapped the cascade of genetic changes that turn normal cells in the brain and pancreas into two of the most lethal cancers

The Measles-Mumps-Rubella (MMR) vaccine causes neither autism nor gastrointestinal disorders, a study reported Wednesday, disputing a theory that has persisted for a decade.