Enjoy All the Trimmings--and Still Stay Trim

SparkPeople's 500-Calorie Thanksgiving Feast

Thanksgiving is a time for family, gratitude, and, of course, food. The typical holiday meal can have more than 4,500 calories and 229 grams of fat, according to the Caloric Control Council. That's almost three days worth of food for most of us! Butter, cream and white bread seem to be lurking in almost every dish, and the meal never seems to end.

For those of us who are trying lead healthier lifestyles, moderation and healthy eating are just as important on Thanksgiving. Fortunately, it is possible to eat right and still enjoy yourself on Turkey Day!

To help, I created brand new SparkRecipes for a three-course Thanksgiving meal that clock in around 500 calories! (Dessert, not included in that number, will add 150 calories or fewer, if you have room for it.)

Use the chart below to compare my Thanksgiving feast with a traditional meal. The more recipes you use from this list, the more calories you'll save--without sacrificing taste or tradition!

SparkRecipes Feast	Calories	Fat	Traditional Meal	Calories	Fat
Herb Roasted Turkey, 3 oz light meat	140	3 g	Turkey, 3 oz light meat	140	3 g
Apple Cider Gravy, 2 T	20	0 g	Gravy, 2 T	50	2 g
Vegetable and Fruit Stuffing, 1/2 c	78	1 g	Stuffing, 1/2 c	180	9 g
Roasted Root Vegetables, 1/2 c	82	2 g	Mashed potatoes, 1/2 c	220	8 g
Cranberry Relish, 2 T	42	0 g	Cranberry jelly, 2 T	55	0 g
Steamed green beans (or another green vegetable), 1/2 c	15	0 g	Green bean casserole, 1/2 c	120	8 g
Roasted Squash Soup, 1 c	128	3 g	Cream-based soup, 1 c	250	18 g
Total:	505	9 g	Total:	1,015	48 g

This SparkPeople meal has 510 fewer calories and 39 fewer grams of fat than a traditional feast! You'll find all the recipes to make it below! These recipes include a veggie-rich soup to start your meal off right, the juiciest turkey you'll ever taste, several sides, two desserts, plus a cranberry relish that will leave the store-bought jelly quivering in its can.

Idea Weight Calculator

Click here for calculator - http://www.halls.md/ideal-weight/body.htm

Are you overweight? Body Mass Index can be used to indicate if you are overweight or normal. But it can wrongly suggest fatness in people who are atheletic or muscular. For adolescents or children, this calculator uses "BMI for Age", because "normal" varies with age. That's why this bmi calculator also shows percentile statistics, so you can compare your weight to others of the same age and height. Also, these height and weight charts and BMI charts show what the average population is like.

According to a definition of obesity was issued by the National Heart, Lung, and Blood Institute, "overweight" is as a BMI calculator value between 25 and 29.9 and "obesity" is a BMI value greater than or equal to 30. (If these definitions bother you, try the "halls.md v1" criteria instead.)

If your BMI is between 17 to 22, your life span might be longer than average. Men are usually satisfied with a BMI of 23 to 25 and women tend to believe they look their best at values between 20 to 22.

If your BMI is between 23 and 25, most people wouldn't consider you to be overweight. If your BMI is 26 or more, you are considered overweight and are statistically likely to have a lower life expectancy.

Is Your Medicine Cabinet Making You Fat?

After all my hard work to loss weight, my doctor changed my high blood pressure medication. What is one of the side effects, Weight Gain! Why can't it be weight loss!

Experts explain how certain prescription drugs can cause unwanted weight gain.

You've been watching your diet and following your usual exercise routine. But your pants seem a little tight and, sure enough, the scale shows that you've gained five pounds in the past month.

What's going on?

This may be hard to swallow, but a medication your doctor prescribed could be to blame. Certain prescription drugs used to treat mood disorders, seizures, migraines, diabetes, and even high blood pressure can cause weight gain - sometimes 10 pounds a month. Some steroids, hormone replacement therapy, and oral contraceptives can also cause unwanted pounds to creep up on you.

But even if you suspect a prescription medication is causing weight gain, never stop taking the drug without consulting your doctor, experts stress.

"Stopping some of these medications on your own can have very serious consequences," says Louis Aronne, MD, director of the Comprehensive Weight Control Program in New York City and president of the North American Association for the Study of Obesity. "It has to be done very carefully."

Madelyn H. Fernstrom, PhD, director of the Weight Management Center at the University of Pittsburgh Medical Center, agrees. Even if a medication causes weight gain, "an extra 10 pounds may be worth the trade-off of what that medication is doing for your overall health," she says.

Common Offenders That Can Cause Weight Gain

While no one knows exactly how many prescription drugs can cause weight gain, experts estimate the list includes more than 50 common medications.

Steroids such as prednisone, older antidepressants such as Elavil and Tofranil, and second-generation antipsychotics like Zyprexa are the biggest -- and most recognized -- promoters of weight gain, Fernstrom says.

Some other common offenders, says Fernstrom, include the antidepressants Paxil and Zoloft, the antiseizure medication Depakote, diabetes drugs like Diabeta and Diabinese, and the high blood pressure drugs Cardura and Inderal. Heartburn drugs like Nexium and Prevacid may also cause drug-induced weight gain.

Fernstrom tells WebMD that the medication-associated weight gain can be modest -- or as much as 30 pounds over several months.

"And in some cases, it is unrelated to the action of the drug itself," she adds. "For example, if an antidepressant makes people feel better, their appetite may be restored and they eat more."

Making matters more complicated is that some drugs, like Prevacid and Nexium, can cause weight gain in some people and weight loss in others.

"Not all drugs have the same side effects for all people," she says. "You have to work with your doctor to find the drug that's right for you."

Aronne says he warns against putting too much stock in a list of specific drugs that cause weight gain.

"What you need to know," he tells WebMD, "is that certain types of drugs can cause weight gain." But in almost every case, the doctor will be able to switch you to another medication that has the same desirable effects but which will not cause weight gain and may even help you to shed a few pounds, he says.

For example, while some drugs used to treat depression and other mood disorders can cause weight gain, the antidepressants Wellbutrin and Prozac tend to help people lose weight, says Aronne, who is also clinical professor of medicine at Weill-Cornell Medical College in New York City.

Ditto for diabetes medications. "Yes, some can induce weight gain, but Glucophage and Precose are both weight-neutral, while two newer drugs -- Byetta and Symlin -- can actually help you lose weight," he says.

As for medications used to treat seizure disorders and headaches, Aronne says that Zonegran and Topamax are good alternatives that are both associated with weight loss.

Aronne recalls the case of one 190-pound woman being treated for migraine headaches who came to his obesity clinic. His team tried a variety of measures, even a liquid diet, to help her shed the unhealthy excess weight, but she stabilized after losing only 10 pounds.

"Then we switched her to a different medication, Topamax, for her migraines," he recalls. "She lost 50 pounds and has stabilized at a healthy 133 pounds. I can offer dozens of more examples just like this."

When to Suspect Drugs Are to Blame for Weight Gain

Fernstrom says you should suspect your medicine cabinet is at the root of your problem if you gain five or more pounds in a month without overeating or exercising less.

"You have to look at your lifestyle carefully and then if you still can't explain those extra pounds, you should begin to suspect it's your medication, particularly if you recently started a new medication," she says.

At that point, you can check the package insert or ask your pharmacist if weight gain is among the side effects of your medication. But the insert may not be as helpful as you might think, often simply listing weight gain as a "frequent" side effect, along with a dozen or so other side effects that may include weight loss, says George Blackburn, MD, PhD, an obesity expert at Harvard Medical School.

"You really need to see a doctor," and not just rely on lists or package inserts, he tells WebMD.

Being Proactive

So is there anything you can do to guard against prescription drug-induced weight gain? Most importantly, be proactive, Blackburn says.

"While doctors should be measuring your body weight at each visit and looking for change, they don't always do that," he explains. "So if you have gained five pounds in a month, report that back to your doctor."

Even then, many family doctors may not realize that weight gain can grow out of the medicine chest, Aronne says. "We're trying to educate general practitioners about the possible role of prescription medications in causing weight gain, but not all are tuned into this," he says.

Noting that psychiatrists and obesity specialists are more aware of the problem, Aronne suggests asking for a referral if needed.

"But I am not talking about a self-proclaimed weight loss specialist practicing in a strip mall; you want to get a specialist who is of the same caliber that you would go to for any medical problem," he stresses.

Even if you have to wait a month for an appointment, do not stop taking a drug you suspect is causing you to gain weight on your own, he adds. Instead prepare for the visit by keeping a food diary of what you eat and when you eat it - "probably the best behavioral tool out there for losing weight."

You should also take steps to help work off any excess pounds, Fernstrom adds.

"Be a mindful eater, knowing you are at risk for weight gain," she says.

Also, get a pedometer and start walking. "You burn off 100 calories with every 2,500 steps, so walking just 45 minutes a day can help offset drug-induced weight gain," she says.

The McRib Is Actually The McPigIntestines

The McRib is only back through November 14th, but the internet has helpfully come up with a way to ensure you won't miss it much once it's gone: Analyzing the contents of the mysterious sandwich. The reconstituted pork-based patty probably contains tripe, heart, and scalded stomachs. That may sound a bit gross to some, but they're all edible meats already found in products like sausages. Surprisingly, the bun seems more troubling. It contains a tiny amount of azodicarbonamide, which is banned as a food additive in Europe and Australia. The flour-bleaching agent is often used in foamed plastics, like those found in gym mats and shoe soles. On the other hand, when one order a McRib it's for the novelty, not because it's the foundation of a healthy diet.

3 Six Pack Ab Myths That May Be Keeping You Fat (and How to Fix Them!)

How many times have you spent the last half of your workout on the special ab machine at the gym or doing countless sit-ups only to see no results? You’ve done every ab workout that you’ve heard of, all to no avail and getting that ever elusive six pack that you’ve been wanting to show off in your new swim suit? Here are 3 “Six pack” myths that may be holding you back.

Myth 1.You need to do a lot of ab exercises. The reason this is a myth is because you can get away with doing a relatively few ab exercises and still see massive results. My abdominal exercises at the most last 25 minutes (but most lasting around 15 minutes) and I see tremendous results.

Myth 2. You need to do ab exercises everyday. False. Abs do not need to be worked any more than any other part of the body. You don’t do chest and back exercises everyday do you? You don’t do quad and hamstring exercises everyday do you? Then you shouldn’t do ab exercises everyday either---it results in overtraining. Your muscles (even your abs) need time to recuperate and grow. The most I train my abs is three days a week after my strength training workouts.

Myth 3. The ab crunch is still the best ab exercise. The reason this is false is because there are so many other exercises out there that can do the job! I’ve done complete ab workouts that don’t include a single crunch---it’s all done either standing up or sitting on a mat---and it works your abs like crazy.

For Better Or For Worse? How Your Spouse Impacts Your Diet

I fall into this situation very easily. I went from being a bachelor with only water in the fridge to now being married with food everywhere! I gained back 16 ibs since the summer. I'm not blaming my wife, she's a great supporter of me trying to lose weight. It's just that the food is there in my face. It's so hard in an enviroment where others around you are on a different mind set. Today after eating a McRib sandwiche, I'm back on track!

When you say "I do," you are not just signing up for a lifetime of togetherness -- you're also, apparently, signing up for shared eating habits.

Researchers analyzed the eating patterns of more than 3,000 participants in the ongoing Framingham Heart Study to determine whether social ties influence eating behaviors and exactly how they do so. They considered the role that spouses, friends, brothers and sisters played over the course of 10 years. Overall, the analysis, published Thursday in the American Journal of Public Health, found that couples had the greatest impact on one another's dietary patterns.

"The hypothesis is that your eating behavior is going to be affected by those around you," said Paul F. Jacques, D.Sc., director of the Nutritional Epidemiology Program at Tufts University and one of the study's authors.
"With spouses, it has a lot to do with the stronger shared environment," he added. "One person is probably preparing food for the other frequently."
But it wasn't just couples who influenced one another; friends also appeared to share certain eating patterns, particularly when it came to regular consumption of alcohol and snacks. (For purposes of analysis, the researchers grouped the individuals into seven distinct patterns, including meat and soda eaters, sweets eaters and those who avoid caffeine.)
Indeed, the researchers found that in terms of influential eating types, the "alcohol and snacks" pattern reigned supreme, influence-wise. Across all of the social relationship types, it was the most likely eating pattern to be shared.

According to the authors, one reason for this is that drinking and snacking tend to be more social in nature.

"Items in this food pattern are easy to share and often require less of a time commitment relative to meals," they write. "In addition, in American society, alcohol is culturally associated with sociability."
Conversely, the light eating pattern -- which consisted of lower average food consumption throughout the week, even of healthier foods like vegetables, fruits and grains -- was the least likely to be shared across the various social relationships.

Jessica Crandall, a registered dietitian and spokeswoman for the American Dietitian Association, said that research like this is important for people to be aware of so that they can monitor their own eating patterns. Other recent studies have found that marriage influences weight gain in women.
Crandall explained that when she begins working with clients looking to lose weight, one of the first things she stresses is the importance of having friends, family and particularly a spouse on board. While this might not necessarily mean they adopt your new eating habits, they should be cognizant of, say, ripping open a bag of chips in front of you, or bringing you a muffin as a thoughtful gesture.

Crandall said her clients get the support they are looking for much of the time. One couple, she said, not only changed what they ate, they got off the couch and started square and swing dancing.

But about half of the time, she estimated, her clients don't get that support, which can make it difficult to change eating habits given the crucial role relationships can play.

"You get very accustomed to being in that environment of 'let's go grab a bite, or a coffee, or a drink," Crandall said. "When you try to change what your typical habits are, that can impact your spouse or friends, and they may not be ready to change."

Why losing weight is so hard and gaining weight is so easy

You just went away for the weekend and you came back to find that you gained 5 pounds over the course of 3 days. In your disbelief, you quickly curse the Weight Gods for being so cruel. Sound familiar? This was me last weekend. A little jaunt to Montreal, eating at decadent cafes, packed it on quick. This inspired me to discuss the seemingly unbalanced equation of weight gain vs. weight loss, the facts that surround the issue and how losing the 5 pounds feels so much harder than gaining them:

FACT 1 - It is Simple Math: To maintain your ideal weight, you need to eat as many calories as you burn in one day. The balanced equation looks like this:

Calories Eaten = Basal Metabolic Rate + Physical Activity

If what you eat equals more than what your body uses, you will gain weight. In the situation of a vacation, it is likely that you eat more unhealthy food than normal and possibly get less exercise, resulting in an imbalanced equation, with a higher number of calories on the eaten side than on the burned side. That imbalance over the course of a few days can easily represent a few pounds. (To assess an approximate of how many calories you need, click here.)

FACT 2 - A Pound is a Pound is a Pound: One pound of body mass represents 3,500 calories. Regardless, if you are trying to lose a pound or gain a pound, the pound will always represent 3,500 calories. So, if you eat 3,500 calories more than your body requires, you will gain 1 pound. Similarly, if you eat 3,500 calories less than your body requires, you will lose 1 pound.

FACT 3 - Exercise is Weight Discriminating: Whether you are 120 pounds or 175 pounds, you will gain one pound from eating 3,500 calories more than you need. Unfortunately, this doesn't hold true for burning calories. How much you weigh actually dictates how many calories you burn per hour. The more you weigh, the more you burn, and as a result, the easier it is to lose the pound...sound crazy? It is true. Check out theCalories Burned Chart .

FACT 4 - Aging Contributes to Weight Gain: As if aging doesn't contribute enough to unfavorable things, it also contributes to weight gain. As we get older, our metabolism slows down, requiring us to need less food and calories. If you don't modify your caloric intake as you get older to reflect this change in metabolism, you will start to see weight gain.

The Bad News: Unfortunately, eating an extra couple of unhealthy snacks or drinking a few extra glasses of wine can happen in a blink of an eye. However, the time and energy required to burn off those calories takes a lot more effort. We have provided a chart on what 1,000 calories looks like on both sides in the chart below (remember, it is 3,500 calories that make up a pound).

The Good News: Whether it is rapid or slow weight gain that you have experienced, losing the extra weight can be tackled through two avenues (and should be): calorie reduction and exercise . Choosing to lose weight through both calorie reduction and exercise will accelerate the process. If for seven days you burn 200 extra calories through exercise and reduce your food intake by 300 calories each day, you will lose that extra pound. Further, it is a lot easier than trying to either reduce your caloric intake by 3,500 calories (which is physically impossible) or burning an extra 3,500 calories during exercise (which takes a ridiculous amount of time and energy).

What you Can Do: Assess whether your weight gain was a rapid gain due to atypical behavior (E.g., vacationing) or a longer-term gain. If it was a rapid gain, there is a good chance you will lose the weight by returning to your normal habits. You might have to be a little strict for a day or two, but you shouldn't feel like a major overhaul is in order. If, however, you have gained the weight over a period of time, assess your habits and think about what has changed in your life. Have you stopped exercising? Have you let your eating habits go? Have you hit a milestone birthday? Once you can assess the reality of your situation, remember the equation: to maintain balance, burn the calories you eat.