The holidays are a time of “lots.”   Lots of parties, lots of drinking and lots of eating!  On average, people gain around 9 and 11 pounds between Thanksgiving and New Years.  Which makes sense that for many of us, losing weight is on the top of our New Year’s resolution list.

Here are some tips to help you lose that extra poundage and get your body back in shape.

1.  Eat every 3-4 hours.  Eating small portions regularly will help to keep your hunger at bay and your calories in check so you don’t end up overeating. When your blood sugar drops, you end up overeating to compensate for it. Fiber and protein are the two nutrients with the lowest caloric density so you fill up without filling out. Some excellent snacks to keep at the office include fiber-rich crackers with peanut butter, pistachios with dried fruit, string cheese and an apple.

2. Add more fiber to your diet.  Cut out the refined carbs, which have no fiber. Carbs get converted into glucose which gets filled with water – if you’re storing carbs, you’re storing water. High-fiber carbs give you the carb fix without the bloat — added bonus: WEIGHT LOSS. Fiber-rich foods fill you up on just a few calories leading to weight loss without hunger!  Swap out all white flour refined products from your diet and replace them with high-fiber foods such as whole wheat cereals and breads, and rice.

3. Include more fruits and vegetables.  High- fiber options are low in calories and high in antioxidants. Fiber acts as a natural detox. Soup is a great way to fill up on high fiber veggies in the winter. Nothing is more filling and satisfying then a hearty bowl of soup, on your lunch break, or a big salad. Try eating an apple, pear or berries to once again see your hard rock abs. 

4. Add more protein to your diet. Lean proteins such as fish, chicken, and lean cuts of beef, lamb, veal and pork contain 35-55 calories an ounce. Fill your plate with at least 3-5 ounces of protein at lunch and dinner with a side of fiber-rich vegetables.  Who wouldn’t want to sit down to a succulent steak??

5. Eat foods that boost metabolism.  Many foods help increase metabolism, so make sure to incorporate them into your diet. The best metabolism-boosting foods include low-fat dairy, berries, high-fiber cereals, green tea, hot peppers, soy beans, citrus fruits, cold-water fish like salmon, tuna and sardines. Spicy foods are also a great way to add flavor to your foods without adding salt. By increasing your body temperature and heart rate, the amount of calories your body is burning will be instantly increased. Ask your wife to add extra spice to your favorite homemade dishes!

6. Drink eight glasses of water.  People often mistake thirst for hunger. Water fills you up so you tend to eat less. When you don’t drink enough water, your body gets dehydrated. Not only does water help to flush out the toxins in your body, but drinking water hydrates you, preventing your skin from drying out. 

7. Exercise.  Muscle burns more calories than fat.  Added muscle can help to burn that eggnog belly you earned celebrating the holiday season.  Try increasing the pounds you lift and/or increasing your reps, to see results.
 
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

If you are suffering from a toothache, chipped tooth, loose filling or other dental emergency, it’s important to call your dentist as soon as possible. Toothaches may be an indication of a cavity or other serious problem — such as a bacterial infection — that will need to be addressed quickly and should not go untreated. Until a professional treats you, here are some at-home tips to calm oral pain and what to do when an unexpected emergency arises.

With most dental emergencies, severe pain may be a factor. Aspirin or aspirin substitutes should be avoided as they can slow clotting. If you cannot manage the pain without assistance, you may consider ibuprofen or naproxen sodium — but only if you have no previous allergies or medications that can interact with these painkillers. Be sure to check with your doctor or pharmacist and carefully follow your doctor’s and label instructions.

Cavity Calming Solutions
Applying ice (on and off) to the affected area or to the cheek may help sooth irritated nerves and reduce swelling. Oil of cloves (from the pharmacy), or even fresh cloves from the spice rack, have been known as an aid in relieving pain naturally. Never place an aspirin directly on a painful area inside the mouth. Very gentle massaging and flossing can help to remove irritants, while rinsing with a tepid crystal salt water solution will help reduce swelling and detoxify the mouth. Real vanilla extract placed on a cotton ball and then dabbed around an irritation may also help relieve pain.

Broken Tooth
Rinse your mouth with a warm crystal salt-water solution and get to your dentist as soon as possible. Bleeding may be stopped with gentle pressure to the gums, not to the tooth. Remember to bring any tooth fragments to the dentist with you and keep them hydrated in a solution such as milk or salt water. A soft piece of wax or a temporary filling material from the pharmacy may help to prevent further irritation.

Knocked-out Tooth
Hold or place your tooth in the socket if possible or wrap in clean, wet gauze until you can see a dentist. A tooth has a better chance of being saved and re-implanted if you can get to a dentist within 30 minutes. Call an emergency room or 24-hour dental service if you can’t reach your dentist in time. Biting down on a moistened tea bag may help sooth and slow bleeding.

Crown or Bridge Fell Out
Use a little petroleum jelly or denture adhesive available from the pharmacy under the crown to hold it in place — as a very temporary fix — until you can see a dentist. Do not chew on the crown or bridge.

Bitten Tongue or Lip
Apply a cold compress and gentle pressure to help stop bleeding. If bleeding does not stop, go to an emergency room.

Object Caught Between Teeth
If you cannot remove an object with gentle flossing, do not cut your gums or use any sharp objects to remove the obstruction. You should rinse with warm crystal salt water solution until you can see a dentist.

We often say the mouth is the gateway to total wellness. Treat your mouth with respect and care, including eating a healthy, antioxidant-rich diet, and exercising and brushing three times a day. Visit your dentist regularly for cleanings and oral health exams. Your dentist may be able to prevent a possible emergency by catching dental problems before they begin — saving you a lot of discomfort and a potential emergency visit later. And common dental issues, such as gum disease, may be precursors to other, more serious illnesses. Studies from Harvard and other major medical institutions have proven that poor gums can put you at high risk for diabetes, heart disease and other illness.

Many people see their dentist more than they see any other doctor. If you are like many who are afraid to see the dentist regularly, ask about “pain free” dental care. In fact, many of our patients find our treatments and procedures soothing and even comforting. Today’s dental science has come a long way — and patients should not be afraid to seek good oral health options. If you are concerned because you do not have insurance, talk to your dentist about possible payment options or other forms of help that may be available.
Dr. Gerald P. Curatola is a renowned aesthetic dentist and pioneer in the emerging field of rejuvenation dentistry, which improves patients’ overall health and appearance by integrating total wellness with cutting edge oral care and restorative procedures. In addition to his private practice, research, and work as a Clinical Associate Professor at NYU College of Dentistry, he is an internationally sought after speaker, author and expert who has been featured widely in print and broadcast media. For more information, go to DrGerry.net

With Thanksgiving behind us, we are quickly approaching the holiday season!  There are several skin and body care tips that can help keep you looking your best, while at the same time, keeping your skin healthy and young.

Whether you go on vacation this year or stay near home, you are always exposed to ultraviolet rays when outdoors.  With innovation and advanced technology, we have changed the paradigm to protect your skin against harmful sun damage, free radicals and environmental toxins.  I believe that the best protection is achieved by using a broad-spectrum sunblock (that protects against shortwave UVA and longwave UVB light) along with a high-potency antioxidant cream (containing active agents such as resveratrol, idebenone and vitamin C, and coffeeberry).

Whether you are skiing with your family or on the beach enjoying the sunshine, do not forget that the strongest sun exposure occurs between the hours of 12 noon and 4 pm.  These are the times you should minimize your sun exposure.  If you get sunburned, new red light LED sources are available from your dermatologist that can accelerate healing, reduce redness and decrease the potential for damage to your skin. 

During the winter holiday season, especially in colder climates, our skin gets drier.  So it’s important to stay away from hot showers which dry the skin and to be sure to apply generous amounts of moisturizer to your entire body while your skin is still damp. Moisturizers with SPF are always a good bet because they automatically protect your skin.

There are also several procedures that can make your skin look better with no downtime.  It may be a Botox treatment, filler treatment with Restylane, Juvederm, Radiesse or new generation collagen fillers such as Evolence that can get rid of those unwanted folds and lines.  These will all give immediate results and give you a refreshed, youthful appearance.

To make your skin look fresher, consider a light chemical peel, laser peel, microdermabrasion or an Intense Pulsed Light (IPL) photo rejuvenation treatment.  These are all easy, virtually painless, and have little to no downtime.  But remember; you should do such treatments at least two weeks before a big event or celebration. 

Dr. Neil Sadick is one of the most renowned dermatologists and researchers whose multiple discoveries have strongly influenced and transformed the future of dermatology. He is a Professor of Dermatology at Weill Cornell Medical College and President of the Cosmetic Surgery Foundation. Dr. Sadick is author, or co-author, of more than 500 articles in peer-reviewed scientific journals and has contributed more than 75 chapters of medical books. Read more at www.sadickdermatology.com.

SPICE IS LIFE: One of the things that makes this diet so healthful is its use of herbs (fresh whenever possible) and spices that complement the ingredients and add depth without the fat. This trick–the less fat and more flavor trick–has been traditionally practiced in Latin America for centuries. It’s the technique of using sprinkles of cumin, oregano, and cilantro, which add not only taste but also health benefits. In fact, cumin, which is a great replacement for salt in many dishes, has been found to have ten times the antioxidant power of vitamin C. And it could also help protect against cancer.

Which brings me to my next powerfood on the list…CINNAMON!

A half teaspoon a day of cinnamon can lower sugar levels in your blood, and studies show that cinnamon can aid in the prevention of diabetes. Cinnamon is also high in antioxidants, not to mention flavor. You can sprinkle cinnamon on fruits or whole grains instead of sugar for a delicious treat. You will also benefit from its sensually warming and cholesterol-lowering qualities. First used medicinally in Egypt and India and in parts of Europe since about 500 BC, this spice is now part of many Latin American and Caribbean cuisines.

By eating the 7 Latin powerfoods, by injesting foods with antioxidant properties, and by eliminating bad oils and implementing good ones, you’re detoxifying yourself. What does this mean? Well, basically, every human cell takes food, burns it, creates waste, and then discards it. We all generate cellular by-products. However, when the cell doesn’t get rid of waste, we become less efficient. And when the waste is contaminated, it is difficult to eliminate. What we want is to have our cells metabolize effectively. Toxins don’t allow cells to work well. In order for us to lose weight, our cells must be working well. That’s why antioxidants, proteins, and good oils become important when you start to talk dieting and health. That’s also why when we see news reports about lowering cancer rates, they’re always-if you notice-linked with balanced diets and habits (like smoking and drinking).

The good news about all this is that you can eliminate a lot of the toxins in your body-and your body will respond relatively quickly. So by incorporating the 7 Latin powerfoods into your diet, you’ll be doing your body a world of good! I’ll start by introducing you to the first powerfood…

TOMATILLOS: These flavorful and unique small yellow-green tomatoes pack a lot more nutrients than regular red tomatoes. Used throughout Mexico and available now here in the States, tomatillos are rich in vtiamins C, A, and folic acid, as well as potassium. They are a great source for your daily antioxidant needs.

Be sure to check back tomorrow for the next item on the list of Latin powerfoods!