Dairy products don’t raise heart attack risk

LONDON: Cheese and butter eaters worry no more as researchers found that eating dairy products do not raise the risk of heart attack.
The nutritionists examined thousands of old-aged people and came to know that even those who ate more than half a kilo of cheese did not put them under increased risk.
Things like milk and cheese are very complex substance, explained researcher Stella Aslibekyan from Brown University, Rhode Island, where the study was carried out.
The study suggested that nutrients like calcium, vitamin D and potassium present in the dairy products may protect against heart disease for all but those who ate the most of them.

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Common drug combo spikes blood sugar:

WASHINGTON: An anti-depressant and a cholesterol lowering drug, taken together by as many as one million people in the United States, may cause a spike in blood sugar levels, researchers said Wednesday.
Paxil and the anti-cholesterol drug Pravachol do not have this effect when taken independently, said researchers at the Stanford University School of Medicine, Vanderbilt University and Harvard Medical School.
The interaction was uncovered by analyzing voluntary reports of adverse events in a database maintained by the US Food and Drug Administration, and comparing that to electronic medical records held by the three medical institutions.
The study used "data-mining techniques to identify patterns of associations in large populations that would not be readily apparent to physicians treating individual patients," it said.
While none of the patients taking the combination reported having hyperglycemia as a result, researchers found 135 patients who did not have diabetes showed an average increase of 19 milligrams per deciliter in blood glucose after starting treatment.
Among 14 people with diabetes, the effect was greater -- 48 mg/dl after the drug combo was begun.
The blood sugar spikes were significant enough to possibly push a person who is pre-diabetic into full blown diabetes, and to put diabetic patients' health in danger, said the study published in Clinical Pharmacology and Therapeutics.
Then researchers tested the drug combination in laboratory mice who were first fed a high-fat, high-calorie diet which would put them in a state considered pre-diabetic and insulin resistant.
When these pre-diabetic mice were treated with the two drugs for three weeks, their blood glucose soared from about 128 mg/dl to 193 mg/dl. Neither drug alone has such an effect.
"These kinds of drug interactions are almost certainly occurring all of the time, but, because they are not part of the approval process by the Food and Drug Administration, we can only learn about them after the drugs are on the market," said Russ Altman, professor of medicine at Stanford.
"Understanding and mitigating the effect this pair of medications has on blood sugar could allow a person with diabetes to better control his or her glucose levels, or even prevent someone who is pre-diabetic from crossing that threshold into full-blown diabetes," said Altman.
Up to 15 million people in the United States have prescriptions for the two drugs, said the study. Paxil is also known by its generic name, paroxetine, and Pravachol is pravastatin.
The drugs do not currently carry warning against combinations that may increase blood sugar.
"By extrapolating from the electronic medical records at Stanford and elsewhere, we can predict that between 500,000 and one million people are taking them simultaneously,"

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Drug may take the edge off bad memories

NEW YORK: Blocking a hormone involved in the body's stress response may change the way people remember negative memories, according to a new study.
But it's still unclear exactly how the drug involved works, and if the finding has implications for the treatment of people with conditions like post-traumatic stress disorder (PTSD).
The drug, metyrapone, blocks the stress hormone cortisol and has been used to treat people with diseases related to cortisol production.
But cortisol is also involved in storing and retrieving memories, leading researchers to wonder if tinkering with its levels in the body could change how people recall past events.
"We know that (cortisol) is important for memory," Marie-France Marin, the study's lead author from the University of Montreal, told Reuters Health. "Very high levels are bad for your memory, and very low levels are bad for your memory," she explained.
In their research, Marin and her colleagues went for the very low levels, using metyrapone to stop healthy volunteers from producing cortisol.
Those volunteers, 33 young men, were first shown a narrated slide show that had both "neutral" and "emotionally negative" slides.
The slides told the story of a young girl who goes to her grandparents' house. There, she and her grandparents try to build a birdhouse, and the girl gets badly injured, with scenes showing lots of blood and a trip to the operating room. In the end, viewers know that the girl will be okay.
Three days after watching the video, researchers gave the men either a single 750-milligram dose of metyrapone, a double dose, or a drug-free placebo pill. Then they asked them to recall as much information as possible from the story.
Another four days after that, they brought the participants in once more, and without giving them any drugs asked them to recall the story again.
There was no difference in how men who had taken a single dose of metyrapone and those given a placebo remembered the story either time.
But on both occasions, those given a double dose remembered significantly less of the negative emotional components of the story.
For example, men in the placebo group scored between 40 and 50 percent on their second memory test for negative emotional information in the story, compared to about 30 percent in the group given a double metyrapone dose.
"The fact that the effects of metyrapone were still evident for four days after -- that's pretty remarkable," Tony Buchanan, who studies stress and memory at Saint Louis University and was not involved in the study, told Reuters Health.
Both metyrapone groups still recalled the "neutral" information as well as the placebo group.
The investigators who determined how much participants remembered didn't know whether they had taken metyrapone or the placebo, the authors note in the Journal of Clinical Endocrinology & Metabolism.
Marin and her colleagues believe that once participants were asked to retrieve the memory of the story, those taking the high dose of metyrapone re-stored that memory in a different, less-emotional way -- probably because cortisol levels were lower at that time.
Though they predicted that people would remember the story differently while under the effects of the drug, they didn't know the memory would still be changed once hormone levels returned to normal.
"What was really surprising is that once the memory was sorted in the brain we were able to modify it in a long-lasting manner," Marin said.
Researchers still aren't sure why metyrapone might affect how negative memories, but not neutral ones, are recalled and re-stored, Marin said.
The ultimate goal from this and other studies that have tried to use drugs to alter negative memories is to treat people who are overwhelmed by these memories, such as war veterans suffering from PTSD -- an idea that still makes some uncomfortable.
According to the National Institute of Mental Health, about 3.5 percent of U.S. adults suffer from PTSD -- but that rate climbs to up to 20 percent in estimates of veterans of the Iraq and Afghanistan wars.
PTSD is generally treated with psychotherapy, including cognitive behavioral therapy, and some people are also prescribed anti-depressants. Marin said a drug like metyrapone could one day prove helpful for people who don't get better with therapy alone.
But it's not clear yet that a drug that helps people without PTSD remember fewer ugly details in a story will also work for those who experienced the trauma first-hand and have been profoundly affected by that trauma.
"We need to see if autobiographical memories are sensitive (to metyrapone) in the same way or not," Marin said.
What's more, "only a small fraction of people exposed to traumatic events experience PTSD," Buchanan said. It's hard to tell if any of those 33 volunteers might have had certain characteristics that would predispose them to PTSD or not, he said.
In people with that predisposition, he said, "you'd imagine there's something different about their brains before the trial," which could affect how they recall negative memories.
Researchers also can't be sure that women would have the same reaction to the drug as men, since only men were used in the study.
Metyrapone, sold under the name Metopirone in the U.S., is currently not on the market, the authors note, so it's important also to study other drugs that may have the same effect.
More research is needed before metyrapone, or similar drugs that block cortisol, can be tested in PTSD patients. But according to Buchanan, the new study "is a great step in that direction."

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Less childhood sleep has fat risk

LONDON: Children who get insufficient sleep at night are more likely to become overweight, according to researchers in New Zealand.
A study followed 244 children between the ages of three and seven.
It said more sleep was linked to a lower weight, which could have important public health consequences.
UK experts said there was "no harm" in drawing attention to the link between reduced sleep and ill health.
The children were seen every six months when their weight, height and body fat were measured. Their sleeping habits and physical-activity levels were recorded at ages three, four and five.
The researchers found that those children who had less sleep in their earlier years were at greater risk of having a higher Body Mass Index at age seven.
This link continued even when other risk factors, such as gender and physical activity, were accounted for in their research.
Suggested reasons for the link include simply having more time to eat and changes to hormones affecting appetite.
In an accompanying analysis, Professors Francesco Cappuccio and Michelle Miller, from the University of Warwick, said future research should "explore and validate new behavioural, non-drug based, methods to prolong children's and adults' sleeping time.
"In the meantime it would do no harm to advise people that a sustained curtailment of sleeping time might contribute to long-term ill health in adults and children."
Dr Ian Maconochie, from the Royal College of Paediatrics and Child Health said: "Children under five generally average at least 11 hours sleep at night and in daytime naps. 

"However, 20% of children at this age experience problems sleeping, and we already know that inadequate sleep has a significant impact on attention, memory, behaviour, and school performance. This paper is a useful addition to our knowledge of children's sleep patterns."

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Top 10 Healthy Foods Under $3

Eating well doesn't have to come with a hefty price tag. Your health is always a good investment and you don’t have to break the bank. Here is a top-10 list of nutrient-packed foods that both your wallet and body will love!

Don't be tricked into purchasing that 2-for-1 sugary snack pack. Instead, stretch your dollar and invest in these heart-healthy items.

1. Yes to Yogurt

Cost: about $1 per 6 oz. container

For a thicker, creamier texture, choose low-fat, unsweetened Greek yogurt. Loaded with protein, calcium, and natural probiotics, it makes for a tasty snack any time. Enjoy it with fresh or dried fruit, blend it into smoothies, or add a delicious dollop onto a baked sweet potato.

Budget-friendly Tip: Buy larger containers for even more savings.

2. Bonkers for Bananas

Cost: approximately $0.40 each

If you crave a sweet, creamy snack, this potassium-packed fruit is the perfect choice! Full of fiber and B6, bananas are the perfect addition to whole grain cereals and yogurt.

Budget-friendly Tip: Store bananas at room temperature away from heat and sunlight. And did you know bananas last longer when you separate them from each other in the fruit bowl?

3. Health Gains with Whole Grain Pasta

Cost: about $2.29 per pound

Full of fiber, whole grain pasta has a nutty, chewy texture that quickly fills you up--this means fewer bites, good news for your waistline. More magnesium and zinc make it a healthier choice than white pasta. Enjoy it hot or cold with sautéed greens and garlic.

Budget-friendly Tip: Look for "100% whole grain" on the package when choosing your favorite brand. If you make more than you can eat in one sitting, no need to waste: cooked pasta without sauce can be frozen for up to three months.

4. Quinoa: The Supergrain

Cost: $1.50 - 2.00 per pound

This ancient grain packs a protein punch, containing all nine essential amino acids--a perfect vegan option. Loaded with iron, magnesium, manganese, tryptophan, copper, and phosphorous, quinoa is a nutritious gem! Start your day with a warming bowl of cooked quinoa mixed with dried cranberries and walnuts, or add some beans and greens for a simple, healthy lunch.

Budget-friendly Tip: Buy quinoa in bulk to get more bang for your buck!

5. Nuts About Almonds!

Cost: $0.33 - 1.00 per handful

Nuts can be budget friendly, especially if you purchase them in bulk. Chock full of the antioxidant vitamin E, protein, and heart-healthy mono-unsaturated fat, almonds have been shown to reduce LDL cholesterol. Enjoy a handful as a crunchy snack or toss into your favorite salad.

Budget-friendly Tip: Store nuts in the freezer to prevent rancidity and extend shelf life. Nuts in their shell are also more cost-effective.

Bonus Tip: In addition to a handful of nuts, consider snacking on our High Performance tablets. This combination of unique Chinese food herbs, exotic seeds and wholesome grains strengthens the digestive system and provides high quality energy to maintain an active lifestyle.

6. Eggtastic!

Cost: $2.00 - 3.00 per dozen

This incredible, edible food can be enjoyed at any meal. New studies reveal that egg yolks are 64% higher in vitamin D and 14% lower in cholesterol than previously thought. An excellent protein source, it also contains lutein. This naturally occurring carotenoid protects the eye from oxidative stress. Enjoy eggs as a breakfast scramble or mix with your favorite veggies for a fun frittata.

Budget-friendly Tip: Store eggs in their carton to prevent them from absorbing surrounding odors. Hard boil a few extra for an inexpensive satisfying grab-and-go snack.

7. Outstanding Oats

Cost: Approximately $0.40 per bowlful

A heart-healthy breakfast choice, oatmeal has been shown to lower cholesterol with its high beta-glucan fiber content. Oats are also rich in selenium, manganese, and B1. Sprinkle some berries and flaxseed powder into your next morning bowl.

Budget-friendly Tip: Purchase oats in larger containers instead of individual packets to save more. Leave the packaged oats that contain salt and sugar on the store shelf.

8. Bountiful Beans

Cost: $1.00 per 15.5 oz can

Whether you pine for pinto beans or chirp for chickpeas, beans are an affordable, healthy food. Full of protein, fiber, and low in fat, they can be enjoyed pureed, steeped in soups, or tossed in salads.

Budget-friendly Tip: Dried beans in bulk will save you more than the canned variety, but both are pocket-friendly. Always look for low sodium on the front panel when buying canned beans.

9. Broccoli by the Bowlful

Cost: $2.30 - 3.00 per bunch

Bursting with vitamin C and antioxidants, broccoli is a low-calorie cruciferous rock star! One cup of steamed broccoli provides you with about 25% of the daily folate value and 45% of vitamin A. Steam, roast, or quickly sauté these green crucifers for a crunchy, heart-healthy side dish.

Budget-friendly Tip: Keep and cook the flavorful stalks to get more for your money. Too tough? Try dicing into a smaller size or simmer in soup.

10. Scrumptious Sweet Potatoes

Cost: approximately $1.00 each

You don’t have to wait for Thanksgiving to enjoy this versatile vegetable! Bake or roast this fiber-packed tuber and get a delicious dose of antioxidant beta-carotene and vitamin C!

Budget-friendly Tip: Do not refrigerate sweet potatoes. They last longer if you store them in a cool, dry area for up to 7 days.

I hope that you will enjoy these budget-friendly healthy foods! You can find more ways to live a long and healthy life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle. You can also find top longevity food picks in The Natural Health Dictionary, a comprehensive guide that answers all your questions about natural remedies, healing herbs, healthy foods, vitamins, and supplements.

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8 Worst Appetizers in America

#1: Worst Sampler

Applebee’s Appetizer Sampler

2,590 calories

173 g fat (54 g saturated)

6,830 mg sodium

Here's a rule you can live by: Never order an appetizer sampler. Most restaurants use them to unload cheap fats and oily dips and sauces. Case in point: This abominable appetizer from Applebee's. It combines spinach artichoke dip, mozzarella sticks, bacon quesadillas, and boneless buffalo wings for an absurd amount of fat and roughly three days' worth of sodium. Your better option is to order a platter of wings and split it. Remember: You still have dinner coming. All you need are a few bites to get you started.

Eat This Instead!

Applebee’s Classic Wings with Southern Barbeque Sauce

660 calories

35 g fat (9 g saturated)

1,070 mg sodium

#2: Worst Quesadilla

Outback Steakhouse Alice Springs Chicken Quesadilla

2,140 calories

133 g fat (59 g saturated)

3,581 mg sodium

Shame on Outback. This is the chain's second appearance on this list. Not only does it bludgeon you with more than a day's worth of calories, but the Alice Springs Chicken Quesadilla also manages to stuff three days’ worth of saturated fat between its tortillas. The house salad is your best option, but select the Tangy Tomato dressing—it’s by far the tastiest, healthiest dressing on the menu.

Eat This Instead!

Outback Steakhouse House Salad with Tangy Tomato Dressing

278 calories

14 g fat (8 g saturated)

574 mg sodium

#3: Worst Fries

Outback Steakhouse Aussie Cheese Fries

2,134 calories

151 g fat (72 g saturated)

2,342 mg sodium

At 72 grams, Outback’s Aussie Cheese Fries has the dubious honor of delivering more saturated fat than any other appetizer on this list. Add to that more than a day's worth of sodium and a hefty load of carbohydrates, and you have one of the world's worst meal starters. Alternatively, the Grilled Shrimp on the Barbie delivers not only protein, but also tryptophan, an amino acid that increases serotonin production to improve mood.

Eat This Instead!

Outback Steakhouse Grilled Shrimp on the Barbie

315 calories

21 g fat (8 g saturated)

657 mg sodium

#4: Worst Novelty Appetizer

Uno Chicago Grill’s Pizza Skins

2,050 calories

140 g fat (45 g saturated)

3,000 mg sodium

The good news? For a restaurant credited with inventing deep-dish pizza, Uno Chicago Grill’s starter menu has some surprisingly decent options. The bad news? Pizza Skins isn't one of them. Unless you plan on running a marathon—roughly the distance it would take to burn off one of these plates—avoid these skins at all costs.

Eat This Instead!

Uno Chicago Grill’s Avocado Egg Rolls with Cashew Sauce

600 calories

22 g fat (3 g saturated)

780 mg sodium

#5: Worst Dip
Chili’s Skillet Queso with Chips
1,710 calories
101 g fat (37 g saturated)
3,490 mg sodium

This orange, processed sludge supplies more calories and fat than a medium-sized Pizza Hut Pepperoni Pizza. Switch to a cup of the Chicken and Green Chile soup instead. You could eat more than a gallon before matching the Skillet Queso’s whopping calorie content!

Eat This Instead!
Chili’s Chicken and Green Chile Soup (cup)
100 calories
4 g fat (1 g saturated)
620 mg sodium

#6: Worst Nachos
Applebee’s Chili Cheese Nachos
1,680 calories
108 g fat (40 g saturated)
4,280 mg sodium

Talk about customer disservice. Applebee’s has saddled these nachos with twice as much saturated fat as you should consume in an entire day, and a day and a half worth of sodium. The culprit here is the train wreck of fats: the oil in the chips, the beef fat in the chili, and the dairy fat in the cheese sauce and sour cream. The only Applebee's app with fewer than 600 calories also contains more than 2,000 milligrams of sodium, so you're better off sticking with soup. The warm broth will take the edge off your hunger, and that's all you need from a starter.

Eat This Instead!
Applebee’s Chicken Noodle Soup (Cup)
160 calories
4 g fat (1 g saturated)
1,120 mg sodium

#7: Worst Asian Appetizer
P.F. Chang’s Spare Ribs with Asian Slaw
1,546 calories
113 g fat (31 g saturated)
1,624 mg sodium

Notice anything unusual about this appetizer? It's a full meal! It contains both an entree and a side dish. That would be forgivable if either of these were the least bit lean, but they're not. Far from it. The ribs deliver a deathblow of saturated fat and the Asian slaw bolsters the total fat count by 17 extra grams. The ribs’ antithesis is Chang’s Steamed Vegetable Dumplings. They're low in calories and high in micronutrients. Unfortunately, sodium's hard to avoid at Chang's, so go easy on the Potsticker Sauce to minimize the salty impact.

Eat This Instead!
P.F. Chang’s Steamed Vegetable Dumplings with Potsticker Sauce
320 calories
0 g fat
1,090 mg sodium

#8: Worst Seafood Starter
Red Lobster Crispy Calamari and Vegetables
1,520 calories
97 g fat (11 g saturated)
3,050 mg sodium

"Crispy" is nothing more than a polite way of saying "covered with oil-saturated breading." That puts the tariff for this meal at nearly 100 grams of fat, which is more than you'd find in eight McDonald's cheeseburgers. Fortunately, Red Lobster also carries one of the world's healthiest starters: shrimp cocktail. It's loaded with protein and health-promoting minerals, and it's naturally low in calories. You'd have to suck down 76 jumbo shrimp to equal the 1,520 calories in Red Lobster's Crispy Calamari and Vegetables.

Eat This Instead!
Chilled Jumbo Shrimp Cocktail
120 calories
0.5 g fat (0 g saturated)
580 mg sodium

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The Worst Late Night Snacks

WORST LATE-NIGHT DINNER
Beef Ribeye (8 oz)
565 calories
33.5 g fat (13 g saturated)

If you eat dinner late, avoid big, fatty beef cuts. They digest slowly, which means your body has to keep active when you want it to be in shutdown mode. Plus, the heavy dose of protein will pump you full of tyrosine, an amino acid that triggers neurons in your brain to become more active. That's not something you want before you nod off. If you must appease your grumbling, stick with poultry as your main meat. The tryptophan in turkey and chicken induces serotonin, a compound that plays an instrumental role in regulating sleep cycles. And the bun that holds the chicken? That helps, too. An Australian study published in the American Journal of Clinical Nutrition found that starchy carbs—like the ones in bread—can bolster the tryptophan and serotonin spikes. 

Eat This Instead!
Grilled Chicken Sandwich
400 calories
15 g fat (3 g saturated)

WORST LATE-NIGHT DESSERT
Chocolate Ice Cream (1 cup premium brand)
510 calories
31 g fat (20 g saturated)
40 g sugar

Just about the worst thing you can put into your body right before bedtime is sugar. Sugar is that fast-burning energy that your body wants to use as quickly as possible, but that's hard to do while you're sleeping. So instead, your body does the next best thing—it stores most of the sugar as fat. But there are plenty of sugary snacks out there, why pick on chocolate ice cream? Because chocolate contains caffeine—not as much as a cup of coffee, but more than you should consume if you're worried about sleeping soundly. To get the sweetness you crave, try yogurt with granola and fruit. Granola is made from oats, which are a good source of tryptophan, and bananas contain a heavy dose of melatonin, a hormone that helps regulate your body's circadian rhythm.

Eat This Instead!Lowfat yogurt (1/2 cup) with 1 chopped banana and 2 Tbsp granola
257 calories
6 g fat (2 g saturated)
26 g sugars

WORST NIGHT CAP
Black tea with 1 Tbsp sugar (8 fl oz)
70 calories
0 g fat
12.5 g sugars 

Sure, black tea is a better late-night choice than black coffee. And you can cut the sugar content in half by adding honey instead. But, chances are, you'll still be tossing and turning in bed an hour later. That's because black teas have beween 40 and 120 milligrams of caffeine—about half that of a cup of coffee. The better choice? Rooibos tea. This red tea has no caffeine and is naturally sweet—no need to add sugar or honey. Plus, it contains antioxidants that studies have shown can lower blood pressure and boost immune function.

Drink This Instead!
Celestial Seasonings Red Tea (8 fl oz)
0 calories
0 g fat
0 g sugar

WORST MIDNIGHT SNACK
Cap'n Crunch (1 cup)
147 calories
2 g fat (1.5 g saturated)
16 g sugars
1 g fiber

No food comes to the rescue faster than cereal when you need a quick midnight snack. But if you plan on falling asleep, do yourself a favor and avoid the hyper-sweetened kid stuff. A bowl of Cap'n Crunch has nearly as much sugar as a Hershey's Take 5 bar and scarcely any fiber to prevent it from hijacking your blood sugar. (Here's a list of another dozen  Worst Cereals in America.)

That said, a little dose of carbs can actually improve your sleep, but the best cereal is one that contains as much fiber as it does sugar. Formulated with whole grain corn, Kix has just that. Simply add a banana if you need something sweeter!

Eat This Instead!
Kix (1 cup)
88 calories
1 g fat (0 g saturated)
2.5 g sugars
2.5 g fiber

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The Saltiest Foods of 2011

1. WORST PASTA 
Ruby Tuesday Mediterranean Shrimp Pasta
3,933 mg sodium
1,086 calories
63 g fat

Sodium Equivalent: 11 Large Orders of McDonald’s French Fries

Somebody needs to tell Ruby Tuesday that to make “Mediterranean” pasta, you don’t need to actually boil the noodles in Mediterranean seawater. Ruby Tuesday makes only one pasta dish with fewer than 2,000 mg of sodium (almost an entire day's worth!), and it has only two pasta dishes with fewer than 3,000 mg. The other four pasta dishes on the menu each have more than 3,000 mg. 

Eat This Instead!
Ruby Tuesday Plain Grilled Petite Sirloin with Steamed Broccoli and White Cheddar Mashed Potatoes
987 mg sodium
460 calories
22 g fat

2. WORST BREAKFAST
IHOP Thick-Cut Bone-In Ham & Eggs
4,310 mg sodium
1,170 calories
61 g fat (19 g saturated)

Sodium Equivalent: 37 servings of Planter’s Cocktail Peanuts (that’s more than three 12-oz cans!)

IHOP is another chain known for egregious sodium levels. Even foods that sound relatively sodium-free are swimming in the stuff. Take an order of Buttermilk Pancakes. One order—5 pancakes—has 2,640 mg sodium. Things turn especially ugly when you start adding meat to the plate. You’d be wise to avoid any dish with steak or ham, which consistently contribute to a total of more than 2,000 mg per dish.  

Eat This Instead!
IHOP Simple & Fit Turkey Bacon Omelette with Fresh Fruit
730 mg sodium
420 calories
21 g fat (10 g saturated)

3. WORST "HEALTHY" ENTREE 
Applebee's Weight Watchers Chipotle Lime Chicken
4,990 mg sodium
490 calories
12 g fat (2 g saturated)

Sodium Equivalent: 31 servings of Ruffles (that’s more than two “Family Size” bags!)

Avoiding salt at Applebee's is nearly impossible. Not even the “healthy” selections pass muster. The six items on the Under 550 Calories menu average 2,341 mg of sodium per entree. The five items on the Weight Watchers menu average 2,448 mg. Even the side dishes are dangerous. A side of Loaded Mashed Potatoes will cost you 1,340 mg, and a side of Broccoli Cheddar Soup will cost you 1,690. If you order anything off this menu, you'd be wise to stick to sodium-free foods for the rest of the day. 

Eat This Instead!
Applebee's Asiago Peppercorn Steak
1,520 mg sodium
390 calories
14 g fat (6 g saturated)

4. SALTIEST APPETIZER
Applebee's Appetizer Sampler
6,830 mg sodium
2,590 calories
173 g fat (54 g saturated)

Sodium Equivalent: 370 Funyuns (that's more than four bags of 'em!)

Restaurant appetizer samplers are notoriously riddled with sodium, but Applebee's is a full-blown tour de force of heart-stopping potential. Piled onto this plate are a bacon and cheese quesadilla, fried cheese sticks, spinach and artichoke dip and chips, and boneless buffalo wings. Just one of those things is bad enough, but add all four and you have three days' worth of sodium and more than an entire day of calories—in just one appetizer! 

Eat This Instead!Applebee's Classic Southern BBQ Wings
1,070 mg sodium
660 calories
35 g fat (9 g saturated)

5. SALTIEST CHINESE
P.F. Chang's Double Pan-Fried Noodles with Pork
7,900 mg sodium
1,652 calories
84 g fat (12 g saturated)

Sodium Equivalent: 263 Triscuit crackers (that’s 4.3 boxes!)

PF Changs’ menu is probably the saltiest in America; even a bowl of Hot and Sour Soup has 5,000 mg. For that half of the population that's supposed to max out at 1,500 mg daily sodium, the Double Pan-Fried Noodles with Pork harbors more than five times the limit. Even for those in the higher tier, it still represents three-and-a-half days worth of sodium consumption. If you end up at Chang's, let the Steamed Buddha Bowl be your safety plate. But remember: It's got to be steamed. Order it stir-fried and the same dish suddenly leaps to 2,740 mg sodium. Yikes. 

Eat This Instead!
PF Changs Steamed Buddha's Feast Lunch Bowl (brown rice) with Egg Drop Soup
800 mg sodium
480 calories
7 g fat (0 g saturated)

Read more »

5 Worst Drive-Thru Foods

1. WORST SIDE DISH
Taco John’s Potato Ole’s (Large)
770 calories
46 g fat (6 g saturated, 1 g trans)
2,200 mg sodium

Interspersed throughout the menu in various permutations, these glorified tater tots pack a serious one-two punch. The combination of saturated fat and sodium puts a heavy strain on your heart, and the 770 calories test the durability of your belt buckle. Not even the indulgent Meat and Potato Burrito touts numbers this abysmal. Instead, opt for a side of Refried Beans. Order it without cheese and you'll cut 60 calories, but you'll hold on to the amazing 11 grams of fiber and 15 grams of protein.

Eat This Instead!
Taco John’s Refried Beans (without cheese)
260 calories
1.5 g fat (0.5 trans)
940 mg sodium

2. WORST DESSERT
Dairy Queen Double Fudge Cookie Dough Blizzard (Large)
1,350 calories
58 g fat (28 g saturated, 1.5 g trans)
133 g sugars 

This dessert ought to be served with a life insurance application. The problem is, the rest of the Blizzards aren't much better—even the smalls tend to hover around 500 calories. Splitting one of those isn't so bad, but if you prefer to have your own treat, go for a sundae instead. The best approach is to pick the ice-cream flavor of the Blizzard you wanted, and then ask to have that topping added to your sundae. That way you get all the flavor, none of the belly.

Eat This Instead!
Dairy Queen Chocolate Sundae with Cookie Dough Topping (Small size)
360 calories
14 g fat (10.5 g saturated)
45 g sugars

3. WORST BURGER
Hardee’s 2/3 lb. Monster Thickburger
1,320 calories
95 g fat (36 g saturated)
3,020 mg sodium  

At one-third pound of beef, the original Thickburger offers plenty by way of gluttony, but compared to this thing it appears positively conservative. Mashed between beef and bun are 4 strips of bacon, 3 slices of cheese, and a big gob of mayonnaise. That's how it earns nearly twice the saturated fat you should consume in an entire day! Go with the Little Thick Cheeseburger to you'll eliminate 65 percent of the calories.  

Eat This Instead!
Hardee’s Little Thick Cheeseburger
450 calories
23 g fat (9 g saturated)
1,180 mg sodium 

4. WORST BREAKFAST
McDonald’s Big Breakfast with Large Biscuit, Hotcakes, and syrup
1,330 calories
60 g fat (20 g saturated)
2,280 mg sodium
49 g sugars

This is the everything-but-the-kitchen-sink breakfast made popular by diners such as Denny's and IHOP. Consider these stats: This meal has as much saturated fat as 2 Sausage McGriddles, more sodium than 6.5 large orders of french fries, more sugar than 3.5 Hot Apple Pies, and more calories than 3 Double Cheeseburgers. We're all for eggs at breakfast, but not when they come flanked with pancakes, sausage, hash browns, and an oversized buttermilk biscuit. Pair a Parfait with an Egg McMuffin for 22 grams of belly-filling protein in fewer than 500 calories. Now that's a great way to start the day.

Eat This Instead!
McDonald’s Egg McMuffin with Fruit 'n Yogurt Parfait
460 calories
14 g fat (6 g saturated)
905 mg sodium 
24 g sugars

 5. WORST SANDWICH
Quizno’s Large Tuna Melt
1,450 calories 
98 g fat (20 g saturated, 1 g trans)
1,910 mg sodium

Tuna ought to be a healthy source of lean protein, but Quizno's suffocates its with so much mayonnaise that the original fish has been relegated to a mere texturing agent amid a wet slurry of fat and calories. We've called Quizno's out for this sandwich before, and we'll keep at it until they decide trim back on the excesses. In the meantime, go with the Honey Bourbon Chicken Sub. For the regular-size sandwich, you could eat a dozen without hitting the fat load of the Large Tuna Melt. 

Eat This Instead!
Quizno’s Regular Honey Bourbon Chicken
520 calories
8 g fat (3 g saturated)
1,470 mg sodium

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The 6 Snacks You Should Eat Every Day

1. BEST YOGURT
Fage Total 2% Plain Greek Yogurt (7 oz container)
130 calories
4 g fat (3 g saturated)
17 g protein
8 g sugars

Yogurt is teeming with calcium, which promotes muscle growth; and probiotic bacteria, which bolsters your immune system. What's more, study participants who ate yogurt daily lost 81 percent more belly fat than those who didn't, according to a study published in the International Journal of Obesity. So why Greek? Because the Greek stuff has more than double the protein of standard American-style yogurt-and far less sugar. Want to make it even healthier? Add a few berries along with some nuts or seeds.

Not That!
Dannon Fruit on the Bottom Strawberry (6 oz container)
150 calories
1.5 g fat (1 g saturated)
6 g protein
26 g sugars

2. BEST FINGER FOOD
Almonds (1 oz)
163 calories
14 g fat (1 g saturated)
6 g protein
3.5 g fiber

Almonds are an excellent source of heart-healthy monosaturated fats, and, pound for pound, a better source of protein than eggs. That's part of the reason why research published in the journal Obesity demonstrated that people who frequently eat nuts are less likely to gain weight. Just be sure to eat them whole: A study from theJournal of Nutrition found that the flavonoids in the skin combine with the vitamin E in the nut to double the antioxidant dose.

Not That!
Original M&Ms (1 serving, 1.7 oz)
240 calories
10 g fat (6 g saturated)
31 g sugars
2 g protein
1 g fiber

3. BEST CEREAL   
Kashi GoLean Original (1 cup with 1/2 cup of 1% milk)
195 calories
2.5 g fat (.5 g saturated)
12 g sugars
17 g protein
10 g fiber

You know how you're not supposed to judge a book by its cover? Well the same rule applies to cereal. Some cereals, like the granola below, look healthy but actually have as much sugar as a candy bar. Kashi's GoLean lives up to its healthy moniker. This bowl has twice as much fiber as an apple, three times as much protein as a large egg, and even with milk it manages to keep the calorie load below 200 per bowl.

Not That!
Kashi Summer Berry Granola (3/4 cup with 1/2 cup 1% milk)
385 calories
10.5 g fat (2 g saturated)
19.5 g sugars

4. BEST DIP SNACK
Sabra Roasted Red Pepper Hummus (2 Tbsp with 10 baby carrots)
105 calories
6 g fat (1 g saturated)
200 mg sodium
2.5 g protein
4 g fiber

Hummus is composed primarily of chickpeas, which have been shown to help regulate blood sugar—probably due to their salutary balance of protein and fiber. Most of that fiber is insoluble, so it promotes colon health. One study even found that people who added chickpeas to their diet ended up taking in fewer total calories. Add to that a few baby carrots and you get the added benefit of vision-preserving, skin-soothing beta-carotene.

Not That!
Lay’s Smooth Ranch Dip (2 tbsp) with Ruffles Loaded Chili & Cheese Potato Chips (1 oz)
220 calories
15 g fat (1 g saturated)
390 mg sodium

 5. BEST DRINK
Lowfat chocolate milk (1 cup)
160 calories
2.5 g fat (1.5 g saturated)
25 g sugars
8 g protein

You probably know that dairy products are an ideal source of calcium, but did you know that calcium actually interferes with your body's ability to absorb fat? To enjoy that effect, though, you need the vitamin D, so thankfully dairy producers add it to milk. Regular, non-chocolate milk offers this benefit, but research shows that chocolate milk might have an edge on the white stuff. A study published in the International Journal of Sport Nutrition and Exercise Metabolism showed that participants who drank chocolate milk before mounting stationary bikes were able to ride 49 percent longer than those given a generic carbohydrate-replacement beverage. Keep that in mind next time you're about to head out for an afternoon gym session.

Not That!
Arizona Sports Lemon-Lime (1 bottle)
200 calories
0 g fat
52 g sugars
0 g protein

6. BEST CRUNCHY SNACK
Newman’s Own Organics Spelt Pretzels (20 pretzels)
120 calories
1 g fat (0 g saturated)
240 mg sodium
4 g protein
4 g fiber

Spelt is a grain related to wheat that packs more fiber and protein—and at 6 calories per pretzel, the dietary bang for your buck is undeniable. Over-saltiness is always a concern with pretzels, but the sodium level in this snack is mild. Combine that with Newman's Own's longstanding support for charitable causes—and, in Nell Newman's Organics company, a robust commitment to sustainable, organic farming—and you've got a product you'll proudly pluck from the shelf. Pair these with a hunk of cheddar to rope even more protein into your snack break.

Not That!
Newman’s Own Organics Salted Rounds Pretzels (16 pretzels)
220 calories
2 g fat (0 g saturated)
800 mg sodium
4 g protein
0 g fiber

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8 Best Supermarket Sweets

1. BEST DONUT
Krispy Kreme Original Glazed Doughnut
190 calories
11 g fat (5 g saturated)
10 g sugars

Donuts: Everybody loves them. Unfortunately, there is nothing nutritionally redeeming about these circles of dough. That said, having a good go-to doughnut can be a lifesaver if it prevents you from eating something worse. So, when you need a fix of sweet, fried dough, look no further than the Krispy Kreme's original glazed doughnuts, which are now sold in grocery stores. Pop one in the microwave for a few seconds and you’ll have a melt-in-your-mouth treat that’s as good as swinging by the actual store when the hot sign is on. (Krispy Kreme fanatics know what I’m talking about.)

Not That!
Entenmann’s Frosted Devil’s Food Doughnuts
310 calories
18 g fat (12 g saturated)
24 g sugars 

2. BEST COOKIE
Kashi TLC Oatmeal Dark Chocolate (1 cookie)
130 calories
5 g fat (1.5 g saturated)
8 g sugars

What I like about these Kashi cookies is that each one starts with whole grains. What I like even better? They still taste like a decadent treat. Plus, thanks to Kashi's reliance on whole grains, each one packs in 4 grams of belly-filling fiber. That's more than an orange, and it makes this dessert safe to eat as a midday snack. Drop one in your lunch before you head off to work.

Not That!
Chips Ahoy! Big & Soft Oatmeal Chunk Cookie (1 cookie)
180 calories
8 g fat (3 g saturated)
13 g sugars

3. BEST CANDY
Werther’s Original (3 pieces)
70 calories
1.5 g fat (1 g saturated)
10 g sugars

Hard candies are preferable to chewy candies because, simply, they last longer. Try eating 30 Werther’s Originals in a minute. Not happening. Thirty Skittles, though? No problem. What’s worse, 75 percent of the calories in a pack of Skittles come from sugar. That’s crazy. Next time you go to the movies, take along three of these rich, delicious caramel candies rather than your standard pack of Skittles for a tasty treat with a fraction of the calories.

Not That!
Skittles Original Fruit (1 pack)
250 calories
2.5 g fat (2.5 g saturated)
47 g sugars 

4. BEST CANDY BAR
Hershey’s Take 5 Bar 
200 calories 
11 g fat (5 g saturated) 
18 g sugars 

Here’s the scenario: You’re in the checkout line, annoyed from a long day of working, and you seek comfort in anything within arm's reach—and 90 percent of the time that ends up being a candy bar. Well, you’ve just played into a food marketer’s hands. They don’t want you to think about what you’re picking up; they just want you to grab one more tempting treat before you hit the register. So if you're going to give in, at least do so in the least damaging way possible. The Take 5 bar is your safest bet because it relies on pretzel instead of nougat, creating a bar with far fewer sugars than some of the other options in the impulse lane.

Not That!
Nestle Butter Finger
270 calories
11 g fat (6 g saturated)
29 g sugars

5. BEST CAKE MIX
Bob’s Red Mill Gluten-Free Chocolate Cake Mix (30 g mix, prepared)
170 calories
0.5 g fat
12 g sugars

A good cake mix is paramount, since you'll very likely eat more than one slice. Say you eat three slices before it's gone. That makes one good decision in the cake aisle the equivalent of three good decisions elsewhere in the supermarket. So why Bob's Gluten Free? Because it avoids artificial ingredients, and it rings up a couple grams of fiber for each slice by packing this powder with the flours of garbanzo and fava beans, as well as whole grain sorghum. Choose it over Krusteaz and you'll drop 60 calories and 2 grams of trans fat. And because of the fiber, you'll feel fuller longer.

Not That!
Krusteaz Cinnamon Crumb Cake Mix (33 g mix, prepared)
230 calories
7 g fat (2 g saturated, 2 g trans)
26 g sugars

6. BEST PUDDING
Jell-O Sugar Free Double Chocolate (1 container)
60 calories
1.5 g fat (1 g saturated)
0 g sugars

They're modest in size, but pudding cups can easily pack as much sugar as a small candy bar. Thankfully Jell-O makes a sugar free version that cuts the calorie impact in half without sacrificing the rich, chocolate flavor. If your normal nightly dessert is a 200-calorie scoop of ice cream, and you switch to one of these cups, you can expect to lose 12 pounds a year, even if nothing else about your diet changes!

Not That! 
Snack Pack, Chocolate
130 calories
3 g fat (1.5 g saturated)
16 g sugars

7. BEST FROZEN TREAT 
Fudgsicle No Sugar Added Fudge Bar (1 bar, 41 g) 
40 calories
1 g fat (0.5 g saturated) 
2.5 g sugars

Look at this and then look at the bar below. You could eat more than seven Fudgsicles before you hit the calorie load of one Haagen-Dazs bar. Fudgesicle's parent company, Popsicle, produces a wide variety of classic frozen treats that can appease any sweet tooth without packing on the pounds. Another bonus: 35 percent of the calories in each Fudgesicle come from protein and fiber, which together keep you fuller longer.

Not That!
Haagen-Dazs Vanilla & Milk Chocolate (1 bar, 83 g)
290 calories
21 g fat (14 g saturated)
21 g sugars

8. BEST ICE CREAM 
Edy’s Slow Churned Chocolate Fudge Chunk (1/2 cup) 
120 calories 
4.5 g fat (3 g saturated) 
13 g sugars

More so than in any other supermarket aisle, nutritional stats vary widely for products that look and taste nearly identical. Edy's—as well as its sister brand Dreyer's—are among the good guys. (Another favorite of mine: Breyers.) They take a light approach to cream and sugar, so you don't have to hit the treadmill every time you serve yourself a bowl. To get the most flavor in the fewest calories, look no further than Edy's Chocolate Fudge Chunk. It has literally one-third as many calories as Ben & Jerry's Peanut Butter Cup.

Not That!
Ben & Jerry’s Peanut Butter Cup (1/2 cup)
360 calories
26 g fat (14 g saturated)
24 g sugars

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