Health Tips 10

Have a Cuppa Calm

Do tea lovers do it better? De-stress, that is. A recent study says yes.

When a group of men were tested with two beverage choices, the men who drank a beverage that was rigged to mimic black tea's constituents recovered more quickly from stress than the group sipping a beverage missing the black tea ingredients. The credit may go to black tea's healthful polyphenols, flavonoids, and amino acids. Whatever the reason, it's a good pick-me-up when the pressure's on.

It's not just the higher caffeine content that makes black tea such a good stress fighter; both beverages tested had the same amount of caffeine.

And although all the men had a similar response to stress -- their blood pressures and heart rates increased -- the drinkers of black tea recovered more quickly. Within an hour of the stressful event, biological measures of stress, such as assessments of platelet activation and levels of the stress hormone cortisol, were lower in the men who drank the real stuff compared to those who drank the faux tea. The drinkers of black tea even felt more relaxed during the 50-minute stress-recovery time.

Tea remains a health-promoting champ for other reasons, namely, the good-for-your-heart catechins they dose you with.

For a real flavor treat, try loose-leaf teas. And if you're a loose-leaf tea newbie, here's how to get the most flavor in your cup:

Use about 1 teaspoon of loose-leaf tea per 8-ounce cup. Rinse your cup or pot with hot tap water until it's warm (before brewing tea). Let fresh cold water come to a rolling boil before pouring over the tea. For green tea, water should be just below the boiling point. Cover the cup with the saucer to retain the heat. Steep for 3 to 5 minutes; oversteeping makes tea taste bitter.

Sometimes, It's Good to Overestimate

How many calories were in that restaurant meal you just downed? Any idea?

Here's a fact of life from obesity experts: We all underestimate how many calories we take in from large meals. Even people who can wear "skinny" jeans can't guesstimate correctly when the portion sizes are huge. But we are very good at estimating the calories in small meals, research shows. So if you're counting calories, make it easier on yourself, with small meals throughout the day.

Unless you're a member of a home-cooking-only club and never eat out, you know that restaurant serving sizes have grown to the bursting point. But researchers have found our perceptions are lagging behind the jumbo-size reality.

When people in a study were asked to eat a restaurant meal and estimate the number of calories they consumed, participants routinely guessed way too low when the meals were large. When the serving sizes doubled, they thought they were only getting about 50 percent more calories instead of double the calories.

Until restaurant chains start giving calorie counts on food wrappers, you're on your own when it comes to monitoring how much you consume. Here's how to help yourself to healthier eating when dining out:

Know the score. On the Internet, you can find nutrition information about your favorite fast-food meals. Order by the item. The bargain meal may offer food you don't really want -- or need. Keep a food diary. Writing down everything you eat heightens awareness of how much you are consuming. Here's one you can print and use. Know what makes a proper portion size.

All About YOU: Hold the Corn (Syrup)

Corn syrup -- it's absolutely everywhere. And it may be making you fat.

Here's why: High-fructose corn syrup (HFCS), used to sweeten everything from the obvious (soft drinks) to the obscure (ketchup, salad dressing, bread), can trip up digestive system hormones that control hunger and appetite. The end result: Your brain misses out on hormone messages that signal a full stomach. Start reading labels and see if you can cut back on the 63 pounds of HFCS most people consume each year.

Your digestive system has two main hormones that control hunger and appetite. Ghrelin is secreted by the stomach and increases your appetite. When your stomach's empty, it sends ghrelin out, requesting food. Leptin tells your brain that you're full. HFCS inhibits leptin secretion, so you never get the message that you're full. And HFCS never shuts off ghrelin, so even though you have food in your stomach, you constantly get the message that you're hungry.

That's the physiology behind a theory gaining a lot of ground -- the theory that our increasing consumption of HFCS is one of many elements at play in America's obesity epidemic.

Because it's cheaper than sugar, HFCS is used to sweeten many processed foods and beverages. And although manufacturers may eliminate fat from their products, they make up for its taste with sugar and HFCS. Which means that cutting down on processed foods and sweetened drinks -- even the fat-free kind -- is a good way to reduce your intake.