Tuesday, December 30, 2014

Will you make that New Year resolution to get healthy, maybe even get in shape? From Health Magazine, here's 5 fitness trends to try in 2015.

5 Fitness Trends to Try in 2015

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Photo: Getty Images


Curious about what’s going to be hot in the wellness sphere next year? Well, you’ve come to the right place. We put our sneakers to the ground to find out what fitness trends could be making their way into your gym in 2015. Happy sweating.

Body weight training

According to an American College of Sports Medicine (ACSM) survey of more than 3,000 fitness professionals worldwide, body weight training is predicted to be the next big thing. “Expect to see it continue to expand in all movement experiences including both group and personal training,” says Carol Espel, Senior Director, Group Fitness and Pilates at Equinox. “Look for the comprehensive incorporation of gymnastics, adult jungle gyms, workout spaces that are uncluttered with weight machines and open for training, greater suspension training options, primal movements, and more programming that is less focused on standard weight lifting protocols.” In other words, those tried and true exercises that don’t require equipment—like lunges, squats, push-ups, and burpees—are here to stay, so embrace them.

RELATED: 25 Exercises You Can Do Anywhere

High-intensity interval training (HIIT)

OK, HIIT (think P90X) did take a hit over the past year dropping from the number one spot on the 2013 ACSM survey to number two this year. But we assure you that this technique, which alternates intense bursts of exercise with short, sometimes active, recovery periods, isn’t going anywhere. The reason: It’s super effective. “People are exercising in shorter bursts and they are still seeing results,” notes Donna Cyrus, Senior Vice President of Programming at Crunch. This should be no surprise, though. After all, who wants to slave away at the gym for hours each day when you can blast fat in as little as 20 minutes? Exactly.

RELATED: 10 Exercise Cheats That Blow Your Calorie Burn

Treadmill training

Boutique studios that specialize in one specific fitness genre—be it underwater cycling or trampoline workouts—will continue to rise in popularity. However, within this group fitness sector, indoor group running has been steadily gaining momentum. From big gym chains like Equinox and Crunch to smaller studios like Mile High Run Club, treadmill-based training is poised to become the new “it” workout. Yes, many view this piece of machinery as a torture device (I know I’ve called it a dreadmill on more than one occasion), but these classes are truly beneficial, helping to improve your running through speed, incline, and interval-based drills.

“There is a trend in fitness to return to simplicity, and running is the oldest form of exercise,” explains Andia Winslow, a fitness expert and coach at Mile High Running Club. “With indoor treadmill training, participants are in a controlled and yet challenging environment where they can, regardless of fitness level, keep up with class while running on industry elite commercial equipment. With less strain on bones, joints and tendons, runners can focus instead on form, specialized and programmed intensity and being wholly engaged with their runs.” Even better: You will never have to worry about it being too cold or raining too hard to log those miles.

RELATED: 15 Running Tips You Need to Know

Recovery efforts

Don’t you just love a super intense workout? The way it pushes you to your limits, leaving behind a reminder (read: sore muscles) of all the hard work you put in. Here’s the deal, though, too much intense training can throw your body out of whack, leaving it open for potential injuries, which is why recovery is essential. “A balanced body is key, which means all of your muscles are working correctly, not just some of them,” says David Reavy, PT, owner of React Physical Therapy and creator of the Reavy Method. “Weak muscles will fatigue quickly, and you over train muscles that are already strong. The compensation and overuse of muscles and not the work brings the need for recovery.” This is why “we will continue to see the rapid expansion of group formats that include self-care protocols for self myofascial release (SMR), such as foam rolling and therapy balls, core strengthening and dynamic stretching, full recovery days and clear focus on sleep as an integral part of one’s fitness regimen,” says Espel. “And of course restorative yoga formats will continue to become a much more prevalent part of programming.”

RELATED: 3 Foam Roller Moves to Help You Recover

Digital engagement

In our tech-obsessed world, this one seems like a no-brainer. Just take Nike, for example: I learned at their Women’s Summit last month that 9 million women have downloaded the Nike Running app and 16 million women have downloaded the Nike Training (NTC) app. And that’s just one company—think about all of the other fitness apps and cool trackers out there that put a wealth of health info at our fingertips. The reason we’re still obsessed with these modalities is because “they provide inspiration, guidance and coaching,” explained Stefan Olander, VP of Digital Sport for Nike at the summit. Not to mention the social factor. Adds Espel: “We will continue so see an even greater level of engagement of the use of multiple devices to track and log movement, nutrition, sleep and all aspects of activity,” she says. “The challenge for all will be determining what data is pertinent and then how providers and health care experts take the most relevant information and make it continually meaningful to users.”

Friday, December 26, 2014

Did Christmas bring you a Fitbit, a gym membership, a treadmill or Wii console that you're planning to use to get in shape after the New Year? As it turns out, the electronic fitness device you now use may have gotten its start three decades ago. A Washington Post story addresses how it was Atari that was poised to lead the fitness revolution.

Atari nearly introduced the world to fitness gaming 30 years ago

December 22
 


Before the existence of Wii Fit, before the Nintendo Power Pad or Dance Dance Revolution, there was the Puffer. Or rather, there was almost the Puffer.

The Puffer -- an exercise bike that lets you control the movement and speed of a game character by pedaling -- came this close to hitting stores in 1984, before an industry-wide crash led to Atari's sale.

Now comes news that the company wants in on the burgeoning wearable fitness market, with a "gamified fitness experience" involving "full-body circuit workouts, running programs and custom routines." It's called Atari Fit, and it will be released as an app for mobile devices in 2015.

The idea that exercise can become a game is a persistent one, even if attempts to put the idea into action have had mixed results when it comes to the actual value of the exercise. Although a Puffer would look comically out of place today, the basic concept is the same as Atari Fit's: Use the appeal of gaming to motivate customers to become physically active.

Here is how Puffer was going to work: Pedal the exercise bike to control the speed of a controllable character on the screen. There were buttons on the handlebar for navigation or deflection or what have you. The faster a player pedaled, the faster they went in the game -- and also, Puffer's designers hoped, the more exercise a player would get.

It was one of many projects out of Atari's corporate research division, which functioned like "this blue-sky think tank," Jim Leiterman, a former assistant research engineer for the project, said in an interview. He and the other engineers in the research wing designed all sorts of prototypes for Atari, including robotics, before robotics were a thing, and an artificial intelligence fish tank. "We were coming up with ideas that weren't even related to video games," Leiterman said.

Work on Puffer began in earnest in 1982, and Leiterman was part of the team, along with a mechanical engineer who made injection molds of the parts the team designed. Although there were reportedly several models of the bike in the works, Leiterman remembers working with only one: A kit used to adapt an off-the-shelf exercise bike into a controller for the game. It was less bulky, and presumably would have been more affordable, than selling an entire, customized exercise bike with the controls built on.

Leiterman's job involved coming up with new games for the Puffer and also re-purposing existing ones to work with the bike. As he worked, he learned that the best games were the ones that focused on pedaling for motion, and brakes to slow down. Ones that worked with, not against, a player's intuition.

This worked well for games like Jungle River Cruise, in which players pedaled to navigate a river. Another game created for the Puffer, called Tumbleweeds, was a little harder to get a handle on; the gameplay was more or less like Asteroids, but with players avoiding tumbleweeds instead of objects in space. "If you kind of lost your mind a little bit," Leiterman said, "you would start throwing your weight to try to avoid tumbleweeds. Next thing you know, you and the bike are starting to go over."

One of his better successes, he said, was an adaptation of the car racing game Pole Position. "As you're peddling, you could shift gears low to high," Leiterman said. "It was kind of cool."

As it turns out, a lot of research went into making the bike as health-conscious as possible. Leiterman said that his team consulted with doctors about the bike's design and discussed the possible effects of Carpal tunnel syndrome -- "before Carpal tunnel syndrome was really a thing." Based on that feedback, he said, the Puffer team "changed our design accordingly."

So. Why would Atari want to make an exercise bike? Leiterman had little to do with the marketing of the project. But documents collected by the Atari experts at AtariHQ give a possible clue:
"There is a whole generation of kids (and adults) out there who aren't into sports and/or don't get enough exercise. At the same time there is a huge fitness market  ... we are going to hook up an exercise bike to a video game, where the bike is the controller ... we can make fitness freaks out of the kids and game players out of the keep fitters."
Another memo contained stationary exercise bike purchase data from 1981. It noted that the market was 68 percent female. "Hence, great new potential market to attack!"

A third memo showed more of the company's attempts to deal with potential carpel tunnel problems. "I have found that we needed a hand controller that was healthy, and not harmful. It must be of such design, that it must keep wrists straight, prevent repetitive gripping, and keep hands from being in odd positions." Those problems, the memo noted, were present in some of the company's joystick and paddler control models.

Leiterman, whose name appears on several of the conceptual documents in the archive, believes the materials are authentic. Atari kept meticulous archives of its projects before the company was sold in 1984, he said.

Puffer is kind of a big deal among vintage Atari enthusiasts. The bike almost came into being during the last few years before a major downturn in the video game industry. By 1982, video game consoles were in as many as 17 percent of U.S. homes. The big success for the company at the time was the Atari 2600, which sold as many as 30 million units after its launch in 1977.

Although Leiterman only recalls working on a Puffer version for the Atari 800 home computer, it was also rumored to be in the works for Atari's new video game console at the time, the 5200.

But the 5200 never took off and is now known among Atari enthusiasts as the machine that inspired a ton of prototypes that never made it to market.

By 1983, stagnant sales had devolved into a full-blown industry crisis. Remember earlier this year, when people dug up a mass landfill in Alamogordo, N.M., filled with old Atari games? The burial happened around the time of the industry collapse.

In 1984, Atari's consumer division was purchased by Commodore founder Jack Tramiel after the stocks of parent company, Warner Communications, lost about two-thirds of their value. Leiterman, like many who worked in the industry at the time, chalk up the crash to market saturation.

"The market was saturated with games, and so essentially the bottom fell out." he said. "They started closing down assembly lines."

In March of 1984, Leiterman said, he was laid off. By April, the entire research unit was gone.
Tramiel bought the home computing and game console division of the company in July.

When Leiterman left Atari, he recalled recently, the Puffer prototype was more or less finished. "All we had to do was start manufacturing, and have someone in the company retrofit existing games to work with it," Leiterman said. "Three to six months, it would have been out ... probably in time for Christmas."

Update: This post has been updated to clarify details pertaining to the 1984 sale of Atari's consumer division to Jack Tramiel. 

Abby Ohlheiser is a general assignment reporter for The Washington Post.

Monday, December 22, 2014

So exactly why does exercise make you healthier, you might ask as you can ready to make that New Year resolution? Good question. A N.Y. Times story reporting on a study published in "Epigenetics" discusses how exercise may change your DNA, particularly that in muscle which plays a role in energy metabolism, insulin response and inflammation.

How Exercise Changes Our DNA

Photo
CreditGetty Images
Phys Ed

PHYS ED
Gretchen Reynolds on the science of fitness.
We all know that exercise can make us fitter and reduce our risk for illnesses such as diabetes and heart disease. But just how, from start to finish, a run or a bike ride might translate into a healthier life has remained baffling.
Now new research reports that the answer may lie, in part, in our DNA. Exercise, a new study finds, changes the shape and functioning of our genes, an important stop on the way to improved health and fitness.
The human genome is astonishingly complex and dynamic, with genes constantly turning on or off, depending on what biochemical signals they receive from the body. When genes are turned on, they express proteins that prompt physiological responses elsewhere in the body.
Scientists know that certain genes become active or quieter as a result of exercise. But they hadn’t understood how those genes know how to respond to exercise.
Enter epigenetics, a process by which the operation of genes is changed, but not the DNA itself. Epigenetic changes occur on the outside of the gene, mainly through a process called methylation. In methylation, clusters of atoms, called methyl groups, attach to the outside of a gene like microscopic mollusks and make the gene more or less able to receive and respond to biochemical signals from the body.
Scientists know that methylation patterns change in response to lifestyle. Eating certain diets or being exposed to pollutants, for instance, can change methylation patterns on some of the genes in our DNA and affect what proteins those genes express. Depending on which genes are involved, it may also affect our health and risk for disease.
Far less has been known about exercise and methylation. A few small studies have found that a single bout of exercise leads to immediate changes in the methylation patterns of certain genes in muscle cells. But whether longer-term, regular physical training affects methylation, or how it does, has been unclear.
So for a study published this month in Epigenetics, scientists at the Karolinska Institute in Stockholm recruited 23 young and healthy men and women, brought them to the lab for a series of physical performance and medical tests, including a muscle biopsy, and then asked them to exercise half of their lower bodies for three months.
One of the obstacles in the past to precisely studying epigenetic changes has been that so many aspects of our lives affect our methylation patterns, making it difficult to isolate the effects of exercise from those of diet or other behaviors.
The Karolinska scientists overturned that obstacle by the simple expedient of having their volunteers bicycle using only one leg, leaving the other unexercised. In effect, each person became his or her own control group. Both legs would undergo methylation patterns influenced by his or her entire life; but only the pedaling leg would show changes related to exercise.
The volunteers pedaled one-legged at a moderate pace for 45 minutes, four times per week for three months. Then the scientists repeated the muscle biopsies and other tests with each volunteer.
Not surprisingly, the volunteers’ exercised leg was more powerful now than the other, showing that the exercise had resulted in physical improvements.
But the changes within the muscle cells’ DNA were more intriguing. Using sophisticated genomic analysis, the researchers determined that more than 5,000 sites on the genome of muscle cells from the exercised leg now featured new methylation patterns. Some showed more methyl groups; some fewer. But the changes were significant and not found in the unexercised leg.
Interestingly, many of the methylation changes were on portions of the genome known as enhancers that can amplify the expression of proteins by genes. And gene expression was noticeably increased or changed in thousands of the muscle-cell genes that the researchers studied.
Most of the genes in question are known to play a role in energy metabolism, insulin response and inflammation within muscles. In other words, they affect how healthy and fit our muscles — and bodies — become.
They were not changed in the unexercised leg.
The upshot is that scientists now better understand one more step in the complicated, multifaceted processes that make exercise so good for us.
Many mysteries still remain, though, said Malene Lindholm, a graduate student at the Karolinska Institute, who led the study. It’s unknown, for example, whether the genetic changes she and her colleagues observed would linger if someone quits exercising and how different amounts or different types of exercise might affect methylation patterns and gene expression. She and her colleagues hope to examine those questions in future studies.
But the message of this study is unambiguous. “Through endurance training — a lifestyle change that is easily available for most people and doesn’t cost much money,” Ms. Lindholm said, “we can induce changes that affect how we use our genes and, through that, get healthier and more functional muscles that ultimately improve our quality of life.”

Monday, December 15, 2014

Having had both my knees scoped in an outpatient surgical center, the experience was a good one. But how much do we know about such centers? A Washington Post article asks the question in retrospect to the death of comedian Joan Rivers after a procedure in such a center.

Joan Rivers’s death spurs new look at outpatient centers

December 15 at 2:43 PM
 
 
Wendy Salo was alarmed when she learned where her doctor had scheduled her gynecologic operation: at an outpatient surgery center. “My first thought was ‘Am I not important enough to go to a real hospital?’ ” recalled Salo, 48, a supermarket department manager who said she felt “very trepidatious” about having her ovaries removed outside a hospital.

Before the Sept. 30 procedure, Salo drove 20 miles from her home in Germantown, Md. to the Massachusetts Avenue Surgery Center in Bethesda for a tour. Her fears were allayed, she said, by the facility’s cleanliness and its empathic staff. Salo later joked that the main difference between the multi-specialty center and Shady Grove Adventist Hospital — where she underwent breast cancer surgery last year — was that the former had “better parking.”

Salo’s initial concerns mirror questions about the safety of outpatient surgery centers that have mushroomed since the highly publicized death of Joan Rivers. The 81-year-old comedian died Sept. 4 after suffering brain damage while undergoing routine throat procedures at Yorkville Endoscopy, a year-old free-standing center located in Manhattan.

Federal officials who investigated Rivers’s death, which has been classified by the medical examiner as a “therapeutic complication,” found numerous violations at the accredited clinic, including a failure to notice or take action to correct Rivers’s deteriorating vital signs for 15 minutes; a discrepancy in the medical record about the amount of anesthesia she received; an apparent failure to weigh Rivers, a critical factor in calculating an anesthesia dose; and the performance of a procedure to which Rivers had not given written consent. In addition, one of the procedures was performed by a doctor who was not credentialed by the center.

Rivers’s gastroenterologist, who was the clinic’s medical director, has left the center. The clinic, which remains open, faces termination from the Medicare program in the wake of Rivers’s death; it must correct deficiencies and pass an unannounced inspection. Yorkville officials have said they have corrected the deficiencies and are cooperating with the investigation.

“Anytime there is a major or minor accident, people begin to question the safety record,” said anesthesiologist David Shapiro, past president of the Ambulatory Surgery Center Association, a national trade group and member of the board of an organization that accredits surgery centers. 

Rivers’s death, Shapiro said, is an aberration. “We have an exceptional, exceptional success rate,” he said, adding that his industry is “very, very tightly regulated.” Since 2006, he noted, an industry group called the ASC Quality Collaboration has been reporting aggregate data on complications including burns, falls and surgery on the wrong site or wrong patient.

A 2013 study by University of Michigan researchers who analyzed 244,000 outpatient surgeries between 2005 and 2010 found seven risk factors associated with serious complications or death within 72 hours of surgery. Among them: overweight, obstructive lung disease and hypertension. The overall rate of complications and deaths was 0.1 percent — about 1 in 1,000 patients — and involved 232 serious complications, such as kidney failure, including 21 deaths. Comparable statistics could not be obtained for hospitalized patients because most studies involve specific procedures.

Another study found that about 1 in 1,000 surgery center patients develops a complication serious enough to require transfer to a hospital during or immediately after a procedure.

 
Lisa McGiffert, director of Consumers Union’s Safe Patient Project, has a significantly less rosy view than Shapiro. Surgery centers, she said, largely operate under a patchwork of state laws of varying strictness. Detailed information about outcomes and quality measures is lacking, she said, and the Rivers case raises questions about “the relaxed attitude that might have prevailed.”

“There’s not much known about what happens within the walls of these places by regulators or by the public,” McGiffert said. “Hospitals are more tightly regulated” than outpatient surgery centers. “They have to report on many more aspects of what they do, such as errors and certain infections.

The unusual thing about Rivers’s death, she added, is “that she was a famous person and everyone found out about it.”

Dramatic growth
 
The number of ambulatory surgery centers or ASCs — which perform procedures such as colonoscopies, cataract removal, joint repairs and spinal injections on patients who don’t require an overnight stay in a hospital — has increased dramatically in the past decade, for reasons both clinical and financial. More than two-thirds of operations performed in the United States now occur in outpatient centers, some of which are owned by hospitals. The number of centers that qualify for Medicare reimbursement increased by 41 percent between 2003 and 2011, from 3,779 to 5,344, according to federal statistics. In 2006 nearly 15 million procedures were performed in surgery centers; by 2011 the number had risen to 23 million.

Advances in surgical technique and improved anesthesia drugs have allowed many procedures to migrate out of full-service hospitals to free-standing centers, which offer doctors greater autonomy and increased income. Patients say the centers are cheaper, require less waiting and offer more personalized care.

Surgery centers are “a much more convenient, safe place to get quality health care,” Shapiro said, enabling patients to avoid exposure to “the infections, chaos and delay” that he said pervade many hospitals.

Nearly all ambulatory surgery centers are owned wholly or in part by doctors who refer patients to them. These doctors earn money by performing procedures and receive a share of the fee charged by the facility.

Recently some centers, including the Massachusetts Avenue facility, which is owned by 30 doctors, a third of whom are orthopedists, have begun performing total hip and knee replacements on selected patients, sending them home the same day. Such operations typically require several days in the hospital. Center officials say that a new drug they use to control postoperative pain has made expedited discharges possible.

Baltimore internist Matthew DeCamp said that as a result of Rivers’s death, patients have asked him whether they should avoid surgery centers.

“I don’t think there’s necessarily one answer for all patients,” said DeCamp, an assistant professor of bioethics and internal medicine at Johns Hopkins. “There is no doubt that these facilities can be more convenient and valuable for patients [and offer] a pleasant experience of care.” But DeCamp said he has advised prospective patients to ask about safety equipment. “I would say you would want to have what is colloquially known as a crash cart,” a wheeled cart containing a defibrillator, medicines and other lifesaving supplies that is standard in hospitals.

How prepared?
 
Located in a boxy brick building in a leafy section of Bethesda, the Massachusetts Avenue center has ample free parking and is tastefully decorated with blond wood, ergonomic chairs and sleek counters. About 4,000 procedures are performed annually at the 10-year-old facility, which employs two full-time anesthesiologists and a nurse anesthetist.

Each year, about two or three patients develop complications serious enough to require transfer to a hospital, said the center’s executive director, Randall Gross. Most are taken by ambulance to Sibley Hospital, a mile away, where the center has a transfer agreement and the 50 doctors who practice at the center have admitting privileges. The closest rescue squad is also about a mile away.

“We’ve never had a Joan Rivers incident,” Gross said. “That’s not representative of what we do.”
Louis Levitt, an orthopedic surgeon who is chairman of the facility’s board, said that all procedures involving general anesthesia are performed with an anesthesiologist present. Pre-screening is designed to weed out unhealthier patients — such as those with obesity, sleep apnea and breathing problems — who might require a hospital.

“Patient selection and preoperative evaluation are really important,” said anesthesiologist Peter Shimm, who recently joined the staff after nearly two decades at Holy Cross Hospital. And while there is no absolute age cut-off — Gross said the center’s oldest patient was 90 — Shimm said that elderly patients require special consideration even though “many octogenarians are super-healthy and a lot of 40-year-olds are train wrecks.”

But Kenneth Rothfield, chairman of anesthesiology at St. Agnes Hospital in Baltimore, said that the staffs of surgery centers may not be as prepared as they think they are.

“I don’t think it’s the venue that’s the most important thing,” said Rothfield, a member of the board of the Physician-Patient Alliance for Health & Safety, a nonprofit group. “ASCs traditionally have done simpler procedures in healthy patients,” while hospitals have routinely dealt with a broader — and sicker — mix of people. Hospitals, he said, are more likely to be fully equipped and to have staff members with greater experience handling emergencies. “Unless you have drilled for it, and trained for it, it can be hard to pull off.”

Rothfield said that when one of his children underwent surgery in an ambulatory center several years ago, he brought his own resuscitation equipment and, as a precaution, sat in a corner during the uneventful procedure, which he declined to describe. “Just having the equipment doesn’t guarantee they know how to use it. I worried that if something happened, the staff would have been quickly overwhelmed.”

Infections after surgery
 
Postoperative infections in hospitals have been a source of concern for years, but little is known about the rates in surgery centers.

A 2010 report by CDC researchers examined 68 centers in three states, including 32 in Maryland, and found that two-thirds had one or more lapses in infection control. These included improper cleaning and sterilization of surgical equipment and the failure to wear gloves. The following year, the federal agency issued infection control guidelines for outpatient settings similar to those that apply to hospitals. Researchers estimate that on any given day about 1 in 25 hospitalized patients has one health-care-associated infection.

Although Maryland is among the states that does not require reporting of postoperative infections by surgery centers, Gross said that doctors who practice at the Massachusetts Avenue center are required to submit monthly reports to him. The rate, he said, is “under 1 percent.” But this number may not capture all infections: If a patient develops an infection that is treated elsewhere and does not tell the doctor who performed the procedure, it would not be part of the tally, according to Gross.

McGiffert of Consumers Union recommends that surgery center patients ask open-ended questions such as “How are you going to make sure I don’t get an infection?”

Sharon Sprague, an assistant U.S. attorney who lives in the District, said that neither she, her daughter nor her husband, who have undergone a total of five orthopedic operations at the Massachusetts Avenue center, has experienced an infection or any other complication.

“I was convinced about the merits of the surgery center from the beginning,” said Sprague, whose soccer-playing daughter had a torn knee ligament repaired there in 2007.

Sprague said she liked the fact that there was less activity than in a hospital outpatient department. “It was a really good experience,” she said. “I never felt any hesi­ta­tion about safety.”

This article was produced by Kaiser Health News. KHN, an editorially independent news service, is a program of the Kaiser Family Foundation, a nonpartisan health-care-policy organization.

Thursday, December 11, 2014

With New Year fast approaching, it means many of us will be making diet resolutions that we won't keep. That doesn't mean we shouldn't think about our nutrition. The authors of "Eat This, Not That" looked at a lot of research and printed "The 10 Best Nutrition Tips Ever." Here it is for you just in time for that resolution you plan to make.

The 10 Best Nutrition Tips Ever

The 10 Best Nutrition Tips Ever
Diet advice is a lot like fashion. Trends come—wedge sneakers, drop-crotch pants, those skirts that are short in the front and long in the back—and a year or two later they seem hopelessly out of date. But the truly stylish always look smart; you’ll never see a photo of Pharrell Williams wearing crocs or Victoria Beckham in a meat dress. Here at Eat This, Not That! we see the same thing with the lean and fit: Those who stay slim don’t follow diets or nutrition trends. They follow common sense eating strategies that keep them looking fit for life.

Giving up gluten, throwing back shots of apple cider vinegar, juicing everything in sight—try them if you think they make sense. (And if you need a little boost to get you back on track, try our Ultimate One Day Detox.) But when those of-the-moment diet fads are gathering dust in the back of your metaphorical closet, the simple, smart, sensible approaches will be there like a favorite pair of jeans or a perfect little black dress—look-great staples guaranteed to never go out of style.

NUTRITION TIP #1. Hide your weakness.
If you see it, you’ll eat it. If you don’t see it, you’ll still eat it—but not so much. That’s what a study at Google’s New York office, dubbed “Project M&M” found. Office managers discovered that placing the chocolate candies in opaque containers as opposed to glass ones, and giving healthier snacks like nuts and figs more prominent shelf space, curbed M&M intake by 3.1 million calories in just seven weeks. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. Out of sight, out of mind, out of mouth.

NUTRITION TIP #2. Use the 1 in 10 rule.
For every 10 grams of carbohydrate listed on the label, look for at least one gram of fiber. Why 10:1? That’s the ratio of carbohydrate to fiber in a genuine, unprocessed whole grain. The recommendation comes from a study published in the journal Public Health Nutrition that evaluated hundreds of grain products; foods that met the 10:1 ratio had have less sugar, sodium, and trans fats than those that didn’t. Getting your fiber-rich whole grains is one of these indispensible 5 Daily Habits That Blast Belly Fat.

NUTRITION TIP #3. Boost flavor to cut calories.
Ever notice how everything inside a McDonald’s—the burgers, the fries, the shakes—smells exactly the same? That sameness of scent is actually a tactic that can inspire you to consume more calories. A study in the journal Flavour found that the less distinctive the scent of a particular food, the more you’ll eat of it. Adding herbs and sodium-free spice blends is an easy take advantage of sensory illusion that you’re indulging in something rich—without adding any fat or calories to your plate. Furthermore, a recent behavioral study that taught adults to spruce up meals with herbs instead of salt led to a decrease in sodium consumption by nearly 1000 mg a day (that’s more salt than you’ll find in 5 bags of Doritos!). Double down on the delicious health benefits by using The 5 Best Spices for Weight Loss.

NUTRITION TIP #4. Chill pasta to melt fat.
You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called “resistant starch,” meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact and are digested in the large intestine, where—well, it gets kinda gross from there on out. A study in the journal Nutrition & Metabolism found that adding resistant starch to a meal may also promote fat oxidation. Suffice it say, colder noodles = hotter you. But you’ve got to eat it cold: Once you heat the pasta up again, you destroy the resistant starch.

NUTRITION TIP #5. Dim the lights to get lighter.
A study of fast food restaurants published in the journal Psychological Reports found that customers who dined in a relaxed environment with dimmed lights and mellow music ate 175 fewer calories per meal than if they were in a more typical restaurant environment. That may not sound like a dramatic savings, but cutting 175 calories from dinner every night could save you more than 18 pounds in a year!

NUTRITION TIP #6. Eat, Don’t Drink, Your Fruit
Juicing may be the rage, but like a certain Mr. Simpson, some juice can do more harm than good—including OJ. Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. Conversely, those who ate at least two servings each week of certain whole fruits— particularly blueberries, grapes, and apples—reduced their risk for type 2 diabetes by as much as 23 percent. So stock up on the Best Fruits for Fat Loss and eat them whole.

NUTRITION TIP #7. Eat before you eat.
Eating an appetizer of a broth-based soup or even an apple can reduce total calorie intake over the course of the meal by up to 20 percent, according to a series of “Volumetrics” studies at Penn State. Consider that, according to the Journal of the American Medical Association, the average restaurant meal contains 1,128 calories. A 20 percent savings, just once a day, is enough to help you shed more than 23 pounds in a year.

NUTRITION TIP #8. Choose paper, not plastic.
Here’s a simple way to improve the health of your shopping cart: A series of experiments by Cornell University looked at the effects of payment method on food choice. When shoppers used credit cards, they bought more unhealthful “vice” foods than they did “virtue” foods. Researchers suggest that you’re less likely to impulsively buy junk food if it means parting with a hundred dollar bill than swiping plastic.

NUTRITION TIP #9. Water down the calories.
You’ve been told to drink 8 glasses of water a day, but why bother? Well, what if staying hydrated could strip pounds off your body? According to a study in the Journal of Clinical Endocrinology and Metabolism, after drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds! Fill up at the tap and read about the 4 Surprising Secrets of Bottled Water so you stay hydrated the healthy way.

NUTRITION TIP #10. Remind yourself to lose weight.
A recent study published online in Health Promotion Practice found that people who received weekly text reminders of their daily “calorie budget” and motivational emails made healthier meal and snack choices. A simple hack to help you slim down: set up reminders on your smartphone, so when 6 a.m. rolls around, it’s: You make 1200 calories-a-day look so good! And at lunchtime: Salad for the six-pack, baby!

Monday, December 8, 2014

For those of us old enough to remember, you used to just be able to go to a doctor, pay the fee, and be reimbursed from your insurance carrier. But entitlement and rising costs soon put the responsibility on the provider to bill the insurance and wait for payment. Which, of course, led to healthcare reform. Not better healthcare. More complicated insurance coverage with higher costs to consumers. In reading a new article in the N.Y. Times about health care law, I wonder if we've lost sight of doctors caring for patients because health care and its delivery seems more focused on dollars than on people.






Credit Jason Heuer


One criticism of the Affordable Care Act is that it imposes a costly, one-size-fits-all standard, drastically increasing premiums by requiring everyone to buy health insurance that covers the same mandated benefits. This is not so.

It’s true that the health reform law imposes some requirements — “essential health benefits” — on what individual market and small business plans offer. But the statute left a lot of discretion to federal regulators, who, in turn, passed much of it on to states, each of which interpreted the requirements differently. And, because most plans already covered these so-called essential health benefits, the additional cost of the regulation is small.

The mistaken notion that the Affordable Care Act imposes a nationally uniform set of required benefits comes, perhaps, from language in the statute itself. It lists 10 broad areas of essential health benefits plans must cover, including hospital, outpatient and emergency services, along with related laboratory services; maternity, newborn and pediatric care; prescription drugs; rehabilitative and habilitative services and devices; mental health and substance abuse treatment; and wellness and chronic disease management.




A 4-year-old boy who suffered paralysis after infection by an enterovirus received physical therapy at a Charlestown, Mass., hospital in October. Credit Kayana Szymczak for The New York Times


Though that’s a fairly comprehensive list, including areas of care one would typically expect of a health insurance plan, it’s not specific. What does it mean, for instance, to cover “prescription drugs”? Must all drugs be covered? If not, which ones?

How regulators addressed these questions is what gave rise to state variation.

The law delegates authority to the secretary of Health and Human Services to flesh out which benefits plans must cover. As my colleague Nicholas Bagley wrote with his co-author, Helen Levy, this presented the secretary with a dilemma. Defining essential health benefits narrowly would lead to lower-cost plans but would also leave more care uncovered, rendering that care unaffordable for some patients. A broader definition would increase premiums, potentially making health insurance too costly for some people the health law was designed to help.

The secretary resolved this by leaning on the benefits standards already established in each state as of 2011. To fill in coverage requirements details, the secretary permitted each state to select an existing plan within its borders, from a number of options, to serve as a benefits “benchmark.” Whatever was covered in the benchmark plan would set a benefits floor. Health plans could cover additional benefits, but not fewer.

According to the Leonard Davis Institute of Health Economics at the University of Pennsylvania, which analyzed information from the Centers for Medicare & Medicaid Services, 45 states and the District of Columbia ended up with a small-group plan as their benchmark, two chose a state employee plan, and three chose the largest H.M.O. For the most part, the selected benchmark plans provided coverage in the 10 areas of essential health benefits required by the federal law, but to different degrees. And where they did not, each state was permitted to fill in with its own, additional standards.

Independent reports from The Commonwealth Fund and the Leonard Davis Institute give examples of the considerable state-to-state variation in required benefits offered to individuals and by small employers, those with 100 or fewer workers.

For example, the Leonard Davis Institute found that five states do not require coverage of chiropractic services, and half of those that do permit a range of limits on number of visits per year; only five states require acupuncture coverage; only 19 states require infertility treatment coverage; plans in 26 states must cover autism spectrum disorder; 31 must do so for temporomandibular joint (T.M.J.) disorders, which can cause jaw joint pain and dysfunction; 23 states require bariatric surgery coverage; and 12 require coverage for nutrition counseling and three for weight loss programs.

States also vary in how much coverage is required for certain services. For example, home health care requirements range from a low of 30 visits in Oklahoma to a high of 180 in Montana. Plans in Mississippi and Wyoming can limit outpatient rehabilitation to 20 visits per year, and Arizona and Nevada plans can limit them to 60.

These new requirements didn’t add a great deal of cost. Nearly all small-group plans already offered the benefits in the benchmark plan, as did most individual-market plans.

Analyses by the Congressional Budget Office and the Department of Health and Human Services both showed that benefits required by the health care law have almost no effect on premiums for small-group plans. For individual-market plans, the C.B.O. and several actuarial firms suggested that required benefits increase premiums by as little as about 3 percent, though some estimates are as high as 9 percent.

Critics have some fair points. The Affordable Care Act imposes a number of requirements on new plans, like limits on out-of-pocket costs, that do add substantially to premiums. But those requirements do not affect what benefits are covered.

Essential health benefits regulations also play a cost-limiting role. Though the federal government pays premium subsidies to low-income enrollees in exchange plans, any additional subsidy cost resulting from standards states impose beyond those in selected benchmark plans must be borne by states. This forces the states to think carefully about new benefits mandates, since they can’t pass their subsidy costs on to the federal government.

The secretary of H.H.S. must revisit the essential health benefits regulations for 2016. Another debate about what they are and how much discretion should be left to states is not far off.