Fitness And Health At Home

7 inflammatory foods to avoid

2014-03-08T08:08:00.003-08:00

Sugar

Long-term ailments, highly processed foods and ongoing exposure to environmental toxins can result in the kind of persistent, low-grade inflammation researchers are linking to premature aging, heart disease, diabetes, Alzheimer's, psoriasis, rheumatoid arthritis and cancer.

Eating too much of the sweet stuff can be a significant contributor to many chronic conditions, including:

Anxiety: Sugar causes wide swings in blood sugar, wreaking havoc on the nervous system, which can leave you feeling on edge.

Depression: Eating sugar-laden foods rather than nutritionally dense ones often leads to B vitamin deficiencies, which can exacerbate the blues.

Type II diabetes: Eat too much sugar and your body can get overwhelmed by the demands of processing all the excess, which can lead to insulin resistance and weight gain—major factors in the onset of type II diabetes.

Fibromyalgia: Sugar suppresses the immune system (just one 12-ounce can of soda can drop immune function by 30 percent for three hours), which makes it harder to fight infection and can lead to both chronic fatigue syndrome and fibromyalgia.

Migraines: A drop in blood sugar after a sugar “high” can cause muscles to spasm, causing (and worsening) tension headaches and migraines.

Sinusitis: Too much sugar causes yeast overgrowth, which may trigger inflammatory reaction in the nose.

Meat

Meat contains inflammation-promoting arachidonic acid; beef has the highest content, double the amount in lamb, pork or chicken. A 2006 study published in the Archives of Internal Medicine found that women who ate 1 1∕2 servings or more per day of beef, lamb or pork had nearly double the risk of hormone-receptor positive breast cancer when compared with those who ate red meat just three times a week. If the meat is processed, the risk is even higher: A 2007 study put the number at 64 percent for women eating bacon, ham, hot dogs, sausages or other meats that may contain added sodium or nitrates.

Dairy

"Dairy contains simple sugars that the human body was never intended to digest past the age of weaning. Because we don’t digest dairy well, it ends up contributing to inflammation in the body," says Donald Abrams, M.D., chief of oncology at San Francisco General Hospital. Milk, in particular, has been linked to cancers of the breasts, prostate and bladder, as well as lymphoma.

Alcohol

"We know that breast cancer in particular responds to alcohol in a negative way—possibly because excess alcohol can raise estrogen levels,” says Carolyn Lammersfeld, M.S., R.D., L.D.N., CNSC, national director of nutrition for Cancer Treatment Centers of America. “Alcohol also contains a variety of chemicals that may have a carcinogenic effect.”

Oil

Ironically, well-intentioned advice to consume vegetable oils rather than saturated-fat-rich butter has led to a multifold increase in the intake of omega-6 fatty acids, which promote inflammation. Popular vegetable oils such as sunflower, corn, peanut, soy, cottonseed and (regular) safflower are high in inflammatory omega-6s.

White Flour/Wheat/Gluten

“We really have been over-wheated,” says dietitian Ashley Koff. “Though researchers don’t believe a diet high in wheat products actually causes gluten intolerance, these foods can make it worse,” she says. Gluten intolerance symptoms vary in each person but can include diarrhea, constipation, gas, bloating, vomiting, nausea, skin irritation, fatigue, muscle cramps, fog brain and depression. “Humans lack the enzymes to break down gluten completely,” says Robin Foroutan, M.S., R.D., H.H.C.

“This is not the bread we ate in biblical times,” says Scot Lewey, D.O., an integrative gastroenterologist. “Grain strains today have been biologically engineered to have a much higher gluten content.” Why? The additional gluten helps ward off insects (producing higher crop yields) and creates breads and cakes with more spring.

Coffee

Coffee is acidic and caffeine impairs the absorption of calcium and other minerals. "In addition to be acidic, coffee beans are roasted. These beans have oils in them. Roasted oils become rancid and clog up your liver," writes Kris Carr in her book Crazy Sexy Diet.

Useful and Fun Techniques for Developing Core Strength

2014-03-08T07:10:00.000-08:00

You probably agree that choosing the right form of exercise for yourself is very personal. Everyone prefers different flavors of ice cream; it’s the same with core training. Although the goal is always the same — to tone and whittle the waist and get a stronger back — you can accomplish that in some new and challenging ways. Here I share some of the ways that I find to be the most fun — and the best ones to help you forget about exercising in the first place!

Yoga

Yoga’s not for wimps! And people who think it is should take a class sometime just to see how intense it can be. Because yoga requires great strength to support the entire weight of your body as you hold a plank position seemingly for hours or hold your body straight in the air during a headstand, you will most likely walk away from any yoga class with a new admiration for anyone who practices it. Requiring more flexibility than a stretch class and more stamina than an aerobics class, yoga ranks right up there among my top five ways to get great abdominal strength and a really strong back (better known as your core).

Pilates

Pilates is a great core strengthener because all of its movements originate from your core. When Joseph Pilates first came up with his series of Pilates exercises, he created them to rehabilitate injuries of wounded patients during the war. With a system of pulleys and springs, he transformed hospital beds into a contraption used for physical therapy. The terms Pilates “reformer” and Pilate’s “bed” were derived from this system.

Wii Fit

Wow! New moms are in love with Wii Fit, and so are kids and their parents. And now I know why: It’s fun and very hip to do. Wii fit is a video game that helps you build and tone your muscles as you watch and play along on the television. How fun is that? It even helps you lose weight with all kinds of new programs that have you jogging in place and even doing yoga (one of the most popular ones with the ladies).

What Wii Fit really is, however, is just a clever way to get you to work out, disguised as a video game. You can choose from many options if you want to train your core, and you can even enter your individual fitness level. After you do, you’re given other menu items to chose from, which makes Wii Fit fun and engaging at the same time. And I know your friends will want to use it once they hear about it, because everyone wants to be in the know when it comes to something new, right?

Of course, the Wii Fit initial sell-out success across the country prompted a lot of press, but the real question is, does it work? If you haven’t made it out of the house to the gym or taken a walk lately, it definitely works! In other words, it’s better than sitting around thinking about working out, especially for busy moms who don’t have time to make it to the gym — it’s perfect!

For more information on Nintendo Wii Fit, visit www.nintendo.com/wii.

Training with a partner

If you’re anything like me, having someone waiting for you to work out helps because you know you have to show up! And a training partner who encourages you and depends on you is the perfect complement to any workout session. By helping you with your form or counting out your reps, a partner can help you get far more out of your core routine than you may be able to do on your own.

Good, consistent communication is the key to helping each other exercise properly, and so is knowing when someone has been pushed to his limits. Go slow, talk, and listen, and you’ll be amazed at the speedy progress you will make. Together you can encourage each other and try new exercises you may not be able to alone. Pair up and don’t disappoint the person waiting for you — use the buddy system!

Mom's Best Peanut Brittle Recipe

2013-12-15T14:11:00.000-08:00

This is a wonderful peanut brittle that is easy to make and wows everyone! Have all the ingredients for this recipe measured out and ready. This recipe requires that you react quickly. You do not have time to measure ingredients in between steps.

Ingredients

1 cup white sugar

1/2 cup light corn syrup

1/4 teaspoon salt

1/4 cup water

1 cup peanuts

2 tablespoons butter, softened

1 teaspoon baking soda

Directions

Grease a large cookie sheet. Set aside.

In a heavy 2 quart saucepan, over medium heat, bring to a boil sugar, corn syrup, salt, and water. Stir until sugar is dissolved. Stir in peanuts. Set candy thermometer in place, and continue cooking. Stir frequently until temperature reaches 300 degrees F (150 degrees C), or until a small amount of mixture dropped into very cold water separates into hard and brittle threads.

Remove from heat; immediately stir in butter and baking soda; pour at once onto cookie sheet. With 2 forks, lift and pull peanut mixture into rectangle about 14x12 inches; cool. Snap candy into pieces.

Chicken Skewers with a Tangy Dip - Video

2013-12-15T04:11:00.000-08:00

In this episode of “What’s Cooking?” we’re fighting bacteria hysteria! We’ll make chicken skewers with a tangy parsley yogurt dip over a bed of fresh arugula. We’ll talk about the good and bad aspects of bacteria by finding out how to steer clear of the harmful types of bacteria and how better to incorporate the good bacteria into our diets.

Lemon Herb Chicken Skewers with Parsley Yogurt Dip

Serves 2-4
Ingredients
1½ pounds boneless chicken breast, cut into 1 inch wide strips
Bamboo skewers, soaked in water

For the herb marinade
4 tablespoons fresh lemon juice
2 tablespoons olive oil
2 teaspoons dried oregano
3 cloves garlic, minced
2 tablespoons fresh chopped parsley
½ teaspoon salt
¼ teaspoon red chili flakes

For the yogurt dip
1 cup plain non fat yogurt
2 tablespoons fresh chopped parsley
Zest of 1 lemon
2 tablespoons lemon juice
Salt and pepper to taste

Directions
Combine the ingredients for marinade in a large bowl. Add chicken and toss to coat evenly. Cover and marinate in fridge for at least 30 minutes. Toss chicken periodically so all strips are well marinated. Thread chicken on pre-soaked skewers.
Preheat a grill pan over medium-high heat. When the pan is hot, put the skewers on (you should hear a sizzle). Cook chicken for 4 minutes on each side, or until chicken is no longer pink inside.
For the yogurt dip, mix all ingredients well. Serve the lemon herb chicken skewers with the zesty yogurt dip on the side. Great on a bed of arugula.

How to Keep Yourself From Having That Second Piece of Pie

2013-11-23T06:55:00.001-08:00

Being thoughtful about what you're eating—as opposed to blindly shoveling food into your mouth—is the key to mindful eating, a strategy that many weight-loss experts swear by. But a new analysis of 50 prior studies suggests there might be a caveat: Thinking about your food choices also gives you the opportunity to justify indulgences, according to the findings.

"People seem to be very creative in coming up with such reasons," says lead author Jessie De Witt Huberts, a Ph.D. candidate at Utrecht University, located in the Netherlands. "They can justify having the cake on account of the fact that it’s been a hard day, that they will exercise tomorrow, that it is a special occasion, or that it is impolite to refuse."

Luckily, you don't need a frontal lobotomy to prevent talking yourself into having a second helping of pie, says Women's Health nutrition expert Keri Glassman, M.S., R.D., judge of the upcoming show Cook Your Ass Off. The key is tricking your stomach and your subconscious into feeling fuller so you’re not even tempted to consider a second helping.

First, make sure you sure to drink plenty of water throughout the day and during your meals since thirst can easily be mistaken for hunger. Also, start each meal with some veggies. They're packed with water (up to 90 percent of some veggies are H2O!) and also contain a ton of filling fiber.

Something else to keep in mind: Visual cues can override your subconscious into thinking you’ve eaten more than you actually have. Use this to your advantage by using small serving spoons or even regular soupspoons when you’re serving a crowd. The more times you have to scoop, the less you end up putting on your plate and in your belly, Glassman says. Also, avoid large plates whenever possible: Research from the Food and Brand Lab at Cornell University shows that people who eat off of 6-inch plates feel like they’ve put away about 18 percent more than they really have—which means you won’t put yourself in a situation where you’re even thinking about whether or not you should have second helpings.

What The 1960s Got Right About Health, Happiness And Well-Being

2013-11-22T08:22:00.000-08:00

When we think about the 60s, we might conjure up a decade when chain-smoking and two-martini lunches were still in vogue. Or, on the other end of the spectrum, we may think of a time defined by acid-dropping, free-loving counterculture. But however you look at it, the decade of the cultural revolution was a time when our ideas about health, wellness and happiness were radically changing.

In some ways, the spirit of the 1960s counterculture has made a resurgence today: We've arguably returned to a time when many are questioning the value of our relentless pursuit of "success" (and the stress that comes along with it), asking whether our hard-driving lifestyles are causing us to miss out on some of the important things in life. Interest in yoga, meditation and Eastern spirituality - which were all originally popularized in the West during the 60s - have also peaked in recent years, becoming ingrained in our cultural lexicon and American lifestyles.

From Transcendental Meditation to family dinners, here are 10 tips from the 1960s on living well.

Meditate.

Maharishi Mahesh Yogi brought Transcendental Meditation (TM) - a type of mindfulness practice that uses the repetition of a mantra to clear the mind and promote relaxation - to the U.S. in the late 1960s, and it spread like wildfire. The Beatles became followers of the Maharishi, spent time at his ashram in Rishikesh, India, and played an instrumental role in the popularization of the practice in the West. As a result, by the 1970s, "meditation moved from the counterculture to the mainstream, from weird to respectable, from youthful mind expansion to middle-age stress remedy," writes American Veda author Philip Goldberg.

And it works: TM has been associated with lower stress levels, improved academic performance, lower blood pressure, and reduced depression, among other physical and mental health benefits.

Get back to nature.

The counterculture moment revived many ideas from Transcendentalists like Ralph Waldo Emerson and Henry David Thoreau, particularly the notion of getting back to nature as a way to reconnect with the self and with one's inner truth. Hippies of the 1960s spent time in nature, finding their own "Walden" spaces to reconnect with themselves through the power of nature.

“We need the tonic of wildness," Thoreau wrote in Walden. "At the same time that we are earnest to explore and learn all things, we require that all things be mysterious and unexplorable, that land and sea be indefinitely wild, unsurveyed and unfathomed by us because unfathomable. We can never have enough of nature.”

Read books.

Pre-Internet and cell phones, and just as the TV was starting to make its way into American homes, sitting down with a good book was still a favorite pastime. Today, with constant digital distraction vying for our attention, it's certainly more difficult to find the time (and focus) to read at length. Nearly one in three Americans haven't read a book in the past year, according to a recent HuffPost/YouGov poll, whereas 25 percent of individuals in a 1964-1984 literacy poll said that they had read a book in the past day.

And perhaps we should take an, er, page from their book: Research has shown that reading a book (on paper, not on your iPad) may lower stress levels, improve sleep quality, keep your brain sharp and ward off Alzheimer's.

Bring music into your life.

It's almost impossible to imagine the 1960s in America without classic rock bands like The Beatles, The Doors and the Grateful Dead, and singer-songwriters such as Bob Dylan, Joan Baez, and Joni Mitchell. Music was a huge part of the cultural revolution, and many of the values of the time were expressed through songs. Not only did music bring people together (ever seen photos of Woodstock?), but it also may have paid off with health benefits. Playing and listening to music could lower stress levels, ease anxiety and boost heart health.

Eat dinner with your family.

Even after the television set worked its way into American homes in the early 1960s, tech-free family dinners were a nightly social custom in homes across America.

"One of the most important and memorable part of growing up in the 1950s and 1960s was my mother's requirement that we eat our meals together," historian Carl Hoffman wrote on his blog. "No such thing as sitting in front of the TV to eat a meal. We started each meal with prayer and then ate our meal over conversation, jokes and laughter. It was a great time to grow up and a fond memory of that time in my life."

How To: Post pregnancy weight loss

2013-05-28T15:32:00.000-07:00

Get yourself back into shape the safe way with these post pregnancy weight loss tips

Congratulations! The hard part is over and you finally have your new baby… trouble is, you may well be left with a new baby belly, too. It can be tempting to dive straight back into exercise after giving birth, but wait. It’s important not to start any form of intense activity until a satisfactory postnatal check-up has been completed – usually around six weeks after delivery. The recovery process is vital, to ensure that the uterus has retracted back into the pelvis, bleeding has ceased and stitches have healed. It is important to listen to your body during this time and ease back into exercise gently. Remember that the body has been through many complex and amazing changes over the past nine months – so take it easy on yourself!

When you feel up to it, start with some very gentle exercise, including some pelvic floor exercises and short walks with your new baby. After your six-week check-up, if your doctor agrees, move on to the following training plan.

Your diet is an important part of your post-pregnancy program. But don't be tempted to embark on a diet whilst breastfeeding. It's important to follow a sensible balanced diet which supplies your body with the nutrients it needs post-baby. Try these top tips and our handy eating plan to get your on track.

The golden rules

1 Balance your hormones with zinc (red meat, nuts and seeds, egg yolks and oats) and vitamin B6 (broccoli and bananas).

2 Detoxify your body from chemicals by not smoking, limiting alcohol and caffeine intake and eating organic.

3 Stay stress-free. Try meditating, a hot bath or yoga.

4 Maintain a healthy weight, keeping your BMI between 20-25.

5 Maintain your blood sugar balance with low Glycaemic Load (GL) foods. Avoid refined and sugary carbohydrates.

5 Aid digestion with fibrous foods such as fruit and vegetables, whole grains and beans.

7 Get lots of folic acid in your diet with green vegetables, beans and pulses.

8 Support your immune system with prebiotics like onions, garlic and rye and probiotics like live

9 Eat a range of essential fats found in nuts and oily fish to reduce any inflammation

Try this healthy eating plan to whittle down your post-pregnancy bod.

Breakfast

- Omelette with a slice of wholegrain toast

-Berry smoothie made with natural yoghurt a handful of berries and 2 tablespoons of mixed nuts and seeds

- Porridge with unsweetened rice or coconut milk, 1 tablespoons of flaxseeds and half a teaspoon of cinnamon

Lunch

-Grilled chicken served with a big garden salad

-Baked sweet potato with cottage cheese, served with a generous helping of colourful vegetables and a knob of butter

- Lentil salad made with quinoa, tomatoes, spinach and a handful of your favourite herbs

Dinner

-Steamed wild salmon with sweet mashed potato on a bed of sautéed green leafy vegetables

-Beef stir-fry served with brown rice

-Tuscan bean soup made with cannellini beans, brown pasta, one tin of chopped tomatoes, onions, vegetable stock and seasoning

Snacks

-Small pot of natural yoghurt served with a sprinkling of pumpkin or sunflower seeds

-2 oatcakes with hummus

-Banana with a small handful of nuts

-Fruit salad topped with seeds

How to top up your energy

2013-05-27T15:39:00.000-07:00

Feeling sluggish? Step away from the coffee and give yourself a natural boost.

1. Get moving: That’s right, it may sound counter-intuitive if you’re tired, but the more you exercise, the more energised you’ll feel. But don’t worry, it doesn’t need to be a 12-mile run. Just a brisk jog or walk around your local park will do you fine.

2. Eat big: Yep, it’s still fine to have a hefty and hearty meal – just make sure you eat it early on in the day. When you wake up in the morning, your body will have gone for a long period without food, so you’ll be lacking energy. Get refuelling at brekkie.

3. Guzzle away: Did you know that our bodies are more than 60 per cent water? If you get dehydrated, your systems slow right down, making you feel tired and lethargic even if you slept like a baby the night before.

4. Caught in a caffeine cycle?: Coffee and energy drinks might give you an initial buzz of energy, but they will bring you down even harder around 30 minutes later. Opt for nature’s energiser, ginseng, in a yummy herbal tea such as Pukka Herbs Morning Time Tea (£2.25, www.pukkaherbs.com).

5. Stretch: It’s not only post-workout stretching that can be beneficial for your health. Stretching your muscles any time can help to open up the brain’s arteries, allowing it to get more oxygen and increasing your vitality.

6. All about alkalis: If your body is too acidic, you may well experience muscle fatigue and burnout. Make sure you are eating plenty of alkalising foods such as fresh vegetables, beans and eggs to balance your body’s acidity.

7. Take magnesium: Not only is magnesium required for the metabolism, but it’s also vital in muscle contraction. So, if you’re a gym bunny, it may well be worth investing in a supplement to top up your muscles’ energy levels. Try MyProtein Magnesium Citrate (£9.69, www.myprotein.com).

8. Step away from sweet stuff: Avoid eating refined sugars, such as those found in chocolate and sweets, as they cause insulin spikes in your blood sugar. This will only leave you feeling more hungry and yep, you guessed it – tired.

9. Eat fibre: Or more precisely soluble fibre. It slows down energy release into the bloodstream, which stabilises your blood sugar levels and helps to stop you feeling sluggish. Fresh fruit, vegetables and beans are all good sources.

10. Catch a snooze: Make sure you get good quality sleep, preferably at night. However, if you are in need of a recharge the next day, try taking a power nap for 20-40 minutes. Who says siestas are only for the Spanish?

Stomach Ache? What to Eat to Feel Better

2013-05-26T14:30:00.001-07:00

Upset stomach? Whether it's nausea, vomiting, or just a general icky feeling due to a stomach bug or something you ate, you want to feel better—now.

Sadly, your doctor may say that the best treatment is to just wait until the germ or symptoms run their course. However, choosing the right food may make that waiting period a bit easier.

Here's a guide to what the experts generally recommend to soothe tummy trouble.

Bananas

Bananas are the first item in the "brat" diet (bananas, rice, applesauce, and toast), which has been used by generations to soothe bellies.

Bananas contain potassium, which you may need if you're dehydrated from vomiting or diarrhea, says Robynne Chutkan, MD, assistant professor in the division of gastroenterology at Georgetown University Hospital in Washington, DC.

They also contain sugar so you get calories at a time when you're probably not eating much. But they're not so sweet it will make you nauseous, she adds.

Rice

Rice, along with other starchy foods such as potatoes and oats, helps coat the lining of the stomach, easing digestion and having an overall soothing effect, says Dr. Chutkan.

Starchy foods also don't sit in the stomach for long periods of time, nor do they stimulate acid reflux, which would make you feel even worse, says Amit Bhan, MD, service chief of gastroenterology at Henry Ford Health System, in West Bloomfield, Mich.

Applesauce

Applesauce is generally calming for the stomach because it's easily digested, relieves diarrhea, and provides calories. Apples themselves contain pectin (especially in the skin), which can provide roughage if you're constipated.

"If the cause of distress is constipation, then an apple can help," says Dr. Chutkan. "When someone is having diarrhea, you want the applesauce."

Toast

The fourth and final component of the brat diet is just as bland as the first three items.

Toast won't cause acid reflux, so you'll feel better. It also doesn't sit in the stomach like a high-fat meal, which would make you feel increasingly uncomfortable.

But leave off the butter and jam until you're feeling better.

Soup

Broth, in particular, is great for an upset stomach.

Both the liquid and a high salt content can keep you hydrated. "Salt, when it's in the bloodstream, helps draw fluid in," says Dr. Chutkan. Of course, if you have high blood pressure, look for low-salt varieties so you'll still get the liquid benefit.

"Soup or broth, if not cooked in fat, is very easily digested. It's well-tolerated and you don't get nauseous or have reflux," says Dr. Bhan.

Crackers

Crackers fall into the same category as rice. "They're easily digestible and soothing. There's not a lot in them that can hurt you," says Dr. Chutkan. In fact, they're often recommended for women who have morning sickness. Some report that crackers can also absorb stomach acid, but it's unclear if that's true or not, she says.

As long as you don't have high blood pressure, plain old saltines may be the way to go (although low-salt versions of saltines are now available).

Herbal tea

Herbal teas (those without caffeine, which can stimulate acid reflux) can also help tame a troubled tummy. Chamomile is a favorite because it is thought to reduce inflammation, although pretty much any herbal brew is a great way to get liquid into your body.

But stay away from peppermint tea. It can relax the lower esophageal sphincter, allowing acid and other stomach contents to splash up into the esophagus and cause heartburn.

Prostate Cancer Linked With Problems Falling Or Staying Asleep

2013-05-10T00:00:00.000-07:00

Men who have trouble falling and staying asleep may face a higher prostate cancer risk, a new study suggests.

Research published in the journal Cancer Epidemiology, Biomarkers & Prevention shows that these sleep problems are linked with as much as a doubled risk of prostate cancer for men.

"Prostate cancer is one of the leading public health concerns for men and sleep problems are quite common," study researcher Dr. Lara G. Sigurdardóttir, M.D., of the University of Iceland in Reykjavik, said in a statement."If our results are confirmed with further studies, sleep may become a potential target for intervention to reduce the risk for prostate cancer."

The study included 2,102 men who were part of the Age, Gene/Environment Susceptibility-Reykjavik study, which includes men ages 67 to 96. None of the men had prostate cancer at the beginning of the study. Researchers asked the study participants questions about sleep medications, whether they had trouble falling asleep, and whether they had a hard time falling back asleep after waking up in the middle of the night or early in the morning. Of all the men, 8.7 percent reported severe sleep problems and 5.7 percent reported very severe sleep problems.

Then, researchers followed the study participants for five years. By the end of that period, 6.4 percent developed prostate cancer.

Researchers found a 1.6- to 2.1-fold increased risk of prostate cancer among those with severe sleep problems, and a 3-fold increased risk of advanced prostate cancer among those with very severe sleep problems. These results remained the same even after taking into account sleep disturbances that may be caused by waking up in the middle of the night to use the bathroom (a potential sign of enlarged prostate or another prostate cancer risk factor).

"Our data suggest that certain aspects of sleep disruption may confer an increased risk of prostate cancer and call for additional, larger studies with longer follow-up times," the researchers wrote in the study.

Research on sleep's potential effects on prostate cancer risk are limited, but a past study in the American Journal of Epidemiology suggested an increased risk of prostate cancer from working the night shift. That study, conducted by researchers at the University of Quebec and the Centre INRS-Institut Armand-Frappier, showed a 2.77 times higher prostate cancer risk from working the night shift.

It's possible that "exposure to light at night can lead to a reduced production of the sleep hormone melatonin, inducing physiological changes that may provoke the development of tumors," the researcher of that study, Marie-Élise Parent, said in a statement.

Drugs May Revive Ageing Muscles, Study Suggests

2012-10-01T12:43:00.001-07:00

Drugs could one day be used to reverse the muscle-wasting effects of ageing, new research suggests.

Scientists have identified a key process responsible for muscle weakening in old age and used a chemical to block it in mouse studies.

The findings could pave the way to body-building anti-ageing drugs that keep people strong and fit near the end of their lives.

A team of British and US researchers looked at the way stem cells in muscle repair damaged tissue by dividing and developing into numerous new muscle fibres.

Strenuous activity, such as lifting weights, results in minor damage that triggers this response and builds up muscle. The end result is bulging biceps and rippling torsos.

But as people age, muscle loses its ability to regenerate itself, leading to limbs that are puny and weak.

Studying old mice, the researchers found that the number of dormant stem cells in muscle reduces with age.

They traced the effect to excessively high levels of FGF2 (fibroblast growth factor 2) - a protein that stimulates cells to divide.

In ageing muscle, the protein was continuously awakening the dormant stem cells for no reason. The supply of stem cells depleted over time, so not enough were available when they really were needed. As a result, the ability of muscle to regenerate was impaired.

The scientists found that a drug that inhibits FGF2 prevented the decline of muscle stem cells.

Treating old mice with the drug, called SU5402, dramatically improved the ability of aged muscle tissue to repair itself.

SU5402 is purely manufactured for laboratories and not licensed for therapeutic use.

But scientists hope the research, published in the latest online issue of the journal Nature, will lead to future treatments.

Senior researcher Dr Albert Basson, from King's College London, said: "Preventing or reversing muscle wasting in old age in humans is still a way off, but this study has for the first time revealed a process which could be responsible for age-related muscle wasting, which is extremely exciting.

"The finding opens up the possibility that one day we could develop treatments to make old muscles young again. If we could do this, we may be able to enable people to live more mobile, independent lives as they age."

Co-author Dr Andrew Black, from Massachusetts General Hospital in the US, said: "Just as it is important for athletes to build recovery time into their training schedules, stem cells also need time to recuperate, but we found that aged stem cells recuperate less often.

"We were surprised to find that the events prior to muscle regeneration had a major influence on regenerative potential. That makes sense to us as humans, in terms of the need to sleep and to eat a healthy diet, but that the need to rest also plays out at the level of stem cells is quite remarkable."

The scientists still do not know why levels of FGF2 increase with age, causing excessive activation of stem cells.

"The next step is to analyse old muscle in humans to see if the same mechanism could be responsible for stem cell depletion in human muscle fibres, leading to loss of mass and wastage," said team member Kieran Jones, from King's College.

Dr Basson said that, although the drug used in the research could not be given to patients, other FGF-2 inhibitors were already being tested as potential cancer treatments.

"There are a number of newer generation drugs that target the same pathway that are in clinical trials for cancers," he said.

"There are these drugs around, but in a tumour context."

Why too much activation of the stem cells led to their depletion was still a mystery, he added.

A likely reason was that the stem cells were programmed to divide only a limited number of times before dying.

Dr Basson did not want to speculate how far away muscle-restoring treatments might be.

"It could be five years, 10 years, it's impossible to say," he said.

He added that the same process might cause tissues other than muscle to degenerate.

"The mechanism we're looking at here might be very muscle- specific, or possibly a similar thing might be happening in the brain, we don't know," said Dr Basson.

The 11 Healthiest Fast-Food Lunches

2012-09-20T04:30:00.000-07:00

When a quick fast-food run is your only choice, reach for one of these options to escape the restaurant with your diet unscathed.

A third of adults who eat at fast-food restaurants three or more times a week are obese, a study published in the journal Preventing Chronic Disease found — not surprising given the preponderance of high-fat, high-calorie, and high-salt menu items.

But at almost every chain restaurant, there are smart choices to be made. An ideal meal that won’t derail your diet is a plate that’s half fresh fruits or vegetables, a quarter lean protein, and a quarter whole grains, says Kristi King, RD, a clinical dietitian at Texas Children’s Hospital in Houston. “Look for grilled, baked or broiled meats versus fried,” King says, and then add a vegetable option like a side salad and apple slices or a fruit salad.

If you’re looking for a few healthy standbys to order every time you eat out, try these.

McDonald's Grilled Chicken Classic Sandwich

350 calories
9 g fat
28 g protein
820 mg sodium
42 g carbohydrates
3 g fiber
8 g sugar

As fast-food options go, grilled chicken sandwiches generally make better healthy lunches than hamburger patties. Pair yours with a salad and light dressing and low-fat milk or water to drink. The downside is the sodium in this sandwich might be too high if you have high blood pressure or diabetes, points out Jim White, RD, founder of Jim White Fitness and Nutrition Studios in Virginia Beach, Va. “While the calories may be below 500, the problems arise with the high levels of sodium," he says. "These lunches may not expand the waistline, but they will cause an elevation in blood pressure.”

McDonald's Grilled Chicken Ranch Snack Wrap

270 calories
12 grams fat
16 g protein
700 mg sodium
25 g carbohydrates
1 g fiber
2 g sugar

The size of McDonald’s snack wraps are just right — as long as you order them grilled and not fried, King says. To save on additional calories and fat, ask for the wrap without cheese or dressing. Because the small wraps might not be filling enough, add a small side to help you stay satisfied. “Look for a yogurt parfait — about 150 calories, a side salad, or fruit to pair with that snack wrap,” King suggests, along with low-fat milk to drink.

Burger King Whopper Jr.

260 calories
10 g fat
16 g protein
440 mg sodium
28 g carbohydrates
1 g fiber
7 g sugar

Burgers can be a smart choice, especially if you load yours with veggies, such as onions, tomatoes, lettuce, and even pickles for added flavor without much additional salt or fat. Skipping cheese and enhancing your sandwich with barbecue sauce or ketchup instead of mayonnaise saves calories and fat, too, White says. If you’re watching your saturated fat intake, try the garden patty option (for 440 calories as a fully loaded sandwich). Regardless of which burger you pick, skipping the bun will save you about 140 calories.

Arby's Roast Chicken Club Sandwich

460 calories
19 g fat
30 g protein
1,440 mg sodium
42 g carbohydrates
2 g fiber
9 g sugar

One of the healthiest sandwiches on the menu, this option packs half of your daily protein needs into one meal. If you’re craving Arby’s classic roast beef, go for it — a plain roast beef sandwich has just 350 calories, (but beware: once you add sugary barbecue sauce, the calorie count can skyrocket). When you’re eating Arby’s, skip the classic curly fries, and order a side salad instead.

Arby's Roast-Chicken Chopped Farmhouse Salad

250 calories
14 g fat
23 g protein
670 mg sodium
11 g carbohydrates
3 g fiber
5 g sugar

Arby’s has several healthy lunch options, and this salad — with its roasted, not fried, chicken and fresh vegetables — ranks among the best. To keep your salads healthy, resist high-calorie extras such as cheese, nuts, and full-fat dressing. Salad dressing can wildly increase your salt (and fat) intake if you don’t pay attention to how much you’re drizzling on.

Chipotle Build-Your-Own Salad

360 calories
8 g fat
42 g protein
1,265 mg sodium
34 g carbohydrates
14 g fiber
8 g sugar

At Chipotle, skip the rice and the burrito (the flour tortilla alone is nearly 300 calories!), and build your own salad, featuring chicken, fajita vegetables, black beans, lettuce, and salsa. The lean meat, beans, and fresh veggies will keep you full while a heaping spoonful of salsa adds flavor without fat. If you want an additional toppings, skip sour cream and go for guacamole for its added fiber, healthy fat, and other nutrients.

Smoothie King Pomegranate Punch, 20 oz.

396 calories
0 grams fat
0 g protein
1 mg sodium
95 g carbohydrates
1 g fiber
93 g sugar

Smoothie King offers several dozen 20-ounce smoothie options that are low-calorie lunches, depending on your taste and preference. The Pomegranate Punch is a smart choice because it’s loaded with antioxidants. The caveat to this diet meal? Although smoothies tend to be low in fat and salt, they can be very high in sugar and totally devoid of protein, so add a protein supplement if you’re using this as a meal replacement.

Pizza Hut Thin N Crispy Veggie Lover's Pizza: Two Slices, 12-Inch Pie

360 calories
12 g fat
16 mg sodium
46 g carbohydrates
1 g fiber
8 g sugar

Pizza gets a bad rap when you’re following a weight-loss plan, but it can make a healthy lunch if you can keep to two slices at a time — that’s a quarter of the 12” pie at Pizza Hut. Loading up on veggies will help you meet your recommended number of servings for the day and increase the fiber in your meal. Depending on your calorie budget, you could add ham slices for protein that could help you feel full a bit longer.

Subway 6-inch Oven-Roasted Chicken Sandwich

370 calories
10 g fat
23 g protein
650 mg sodium
48 g carbohydrates
5 g fiber
8 g sugar

At a make-your-own sandwich spot, pile yours high with fresh vegetables, including spinach, bell peppers, lettuce, and more. Skip mayonnaise or a salad dressing, and consider adding a slice of Subway’s latest sandwich topper: avocado. Avocado might be a high-calorie fruit, but the creaminess ensures you won’t miss fatty dressings, and its fiber will help you stay full.

Chik-Fil-A Chargrilled Chicken Cool Wrap

410 calories
10 g fat (4 g sat fat)
32 g protein
1,070 mg sodium
50 g carbohydrates
7 g fiber
9 g sugar

Overall, White says, Chik-Fil-A has one of the consistently healthiest menus for fast-food restaurants, with most healthy lunches ringing in at fewer than 500 calories and plenty of options that aren’t fried and are loaded with fresh fruits and vegetables. The wraps are not the lowest-calorie lunch items and are a bit high in salt, but they are substantial enough to keep you full until dinner on their own. Know that the dressings offered with the wraps are about 140 calories per serving, so you may want to decline or go for the 45-calorie barbecue sauce instead.

Panda Express String-Bean Chicken Breast, Mixed Vegetables, and Hot and Sour Soup (No Rice)

330 calories
10 g fat
19 g protein
2,230 mg sodium
37 g carbohydrates
8 g fiber
14 g sugar

Your best bet at Panda Express is to splice together a variety of menu items. An 8-ounce serving of rice will add 380 calories to this meal, so skip it entirely if you’re on a diet. The soup and the plentiful veggies should provide a side dish instead. Unfortunately, there’s no way around the sodium at Panda Express, which approaches the maximum recommended amount for an entire day, so don’t add to it by drizzling on soy sauce.

Arsenic In Rice: Consumer Groups Pressure FDA To Set Standards

2012-09-20T00:23:00.000-07:00

Arsenic in rice? Consumer groups are pushing for
federal guidance on how much arsenic should be
allowed in the food.

The Food and Drug Administration may consider new standards for the levels of arsenic in rice as consumer groups are calling for federal guidance on how much of the carcinogen can be present in food.

So far, FDA officials say they have found no evidence that suggests rice is unsafe to eat. The agency has studied the issue for decades but is in the middle of conducting a new study of 1,200 samples of grocery-store rice products – short and long-grain rice, adult and baby cereals, drinks and even rice cakes – to measure arsenic levels.

Rice is thought to have arsenic in higher levels than most other foods because it is grown in water on the ground, optimal conditions for the contaminant to be absorbed in the rice. There are no federal standards for how much arsenic is allowed in food.

Arsenic is naturally present in water, air, food and soil in two forms, organic and inorganic. According to the FDA, organic arsenic passes through the body quickly and is essentially harmless. Inorganic arsenic – the type found in some pesticides and insecticides – can be toxic and may pose a cancer risk if consumed at high levels or over a long period.

How much organic and inorganic arsenic rice eaters are consuming, and whether those levels are dangerous, still remains to be seen.

FDA Commissioner Margaret Hamburg says consumers shouldn't stop eating rice, though she does encourage a diverse diet just in case.

"Our advice right now is that consumers should continue to eat a balanced diet that includes a wide variety of grains – not only for good nutrition but also to minimize any potential consequences from consuming any one particular food," she said.

The agency on Wednesday released 200 of an expected 1,200 samples after the magazine Consumer Reports released its own study and called for federal standards for arsenic in rice. The FDA will not complete its study until the end of the year, Hamburg said, and cannot draw any conclusions from the results until then.

Both studies show relatively similar levels of arsenic in rice. The FDA's analysis, including 200 samples, showed average levels of 3.5 to 6.7 micrograms of inorganic arsenic per serving. Consumer Reports, with 223 samples, found levels up to 8.7 micrograms. That is roughly equivalent to one gram of arsenic in 115,000 servings of rice.

It is almost impossible to say how dangerous these levels are without a benchmark from the federal government. Consumer Reports uses New Jersey's drinking water standard – a maximum of 5 micrograms in a liter of water – as comparison because it is one of the strictest in the country. But it is unclear how accurate it is to compare arsenic levels in water and arsenic levels in rice – most people consume more water than rice, so drinking water standards may need to be tougher.

It is because of this uncertainty that consumer groups have urged the FDA to set a standard.

Urvashi Rangan of Consumer Reports says the group is not trying to alarm rice eaters and parents feeding their children rice, but to educate them so they can diversify their diets. Consumers should be more protected since arsenic is a known carcinogen and could build up in the body over time, she said.

"It doesn't make sense not to have standards for rice," she said.

The Consumer Reports study found higher levels of arsenic in brown rice than white rice, a result of how the two different types are processed. It also found higher levels in rice produced in Southern U.S. states than in rice from California or Asia.

Rice growers jumped on the report. A statement from the industry group USA Rice Federation said that U.S. rice growers do not use pesticides with arsenic.

"We understand that `arsenic' is an alarming word, but we believe it is important for consumers to know that arsenic is a naturally occurring element in our air, water, rocks and soil," the group said in a statement. "This is how plants uptake arsenic. As a result, it's always been in the food supply and is in many healthy foods that are consumed by billions of people every day."

Illinois Attorney General Lisa Madigan joined with Consumer Reports Wednesday, also calling on FDA to set standards, particularly for baby food. She, like the magazine, urged parents to limit the amount of rice they feed their children.

The FDA was not willing to go that far, however. Hamburg cautioned that neither the FDA nor Consumer Reports had tested enough samples to be certain of any trend.

"These are very few samples and there is great variability in the levels," she said.

Scientists have known for decades that arsenic is present in rice, but the issue has renewed interest as consumers are more interested than ever in what they eat and technology has advanced to the point that inorganic and organic arsenic can be measured separately.

The consumer group's push on arsenic in rice comes a year after it pressured the FDA to define standards for arsenic in apple juice. Michael Taylor, the FDA's deputy commissioner for foods, said Tuesday that the agency had completed an assessment on apple juice and would be making recommendations soon. The levels of arsenic found in apple juice are low, he said.

Professor Jaymie R. Meliker of Stony Brook University, who has studied the effects of arsenic, says it's all a matter of moderation.

"In general, in life, you shouldn't stand out in the sun eight hours a day," he said. "You shouldn't eat rice exclusively every meal. You should introduce variety in your diet because there are contaminants in everything. Nothing is completely safe."

Love Your Legs Workout - Sissy Squat

2012-09-16T12:55:00.000-07:00

Targets quads, hamstrings, and calves

Stand with feet hip-width apart with right side next to a chair, right hand holding seat back.

Rise up onto toes (heels off floor) and bend knees 90 degrees as you lean torso back 45 degrees (so that body forms a straight line from knees to shoulders, abs tight.)

Return to standing on toes. Do 2 to 3 sets of 15 to 20 reps.

Love Your Legs Workout - Split Squat

2012-09-16T12:39:00.001-07:00

Sculpt strong, toned legs and thighs with these exercises that work the muscle fibers you're probably overlooking.

Do the routine three times a week on nonconsecutive days, resting for around 30 seconds between sets. (All you'll need is a chair, a 5-pound dumbbell, and a towel.)

Split Squat
Targets butt and quads
Stand with back facing a chair (about 2 feet away), hands on hips, and bend left leg behind you to place top of foot on chair seat.

Squat, bending right leg 90 degrees with knee over ankle. Make it harder: After each full squat, do a half squat, bending just 45 degrees.

Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets.

Eating Less Red Meat Could Benefit Health And Environment

2012-09-16T11:27:00.000-07:00

Cutting down the amount of red meat we eat not only affects our physical health, but also the health of the environment, a new study from the United Kingdom suggests.

Researchers from the University of Cambridge found that cutting back on red meat consumption could decrease the number of cases of chronic disease by 3 to 12 percent, and make the carbon footprint nearly 28 million tons smaller per year by decreasing greenhouse gas emissions.

The BMJ Open study included data from the National Diet and Nutrition Survey of British Adults in 2000-2001. Researchers looked at the amount of meat the people in the study consumed, as well as how many green gas emissions were emitted that are linked to 45 different kinds of food.

After adjusting for proportions, the researchers found that people who regularly ate red or processed meat in the study also just generally consumed more food than people who didn't regularly eat red or processed meat. So, they calculated that if people who ate the most red and processed meat in the study were to adjust their eating habits so they ate like the people who consumed the least red and processed meat in the study, that would decrease health risks (such as risk of diabetes, colorectal cancer and heart disease) anywhere from 3 to 12 percent.

Specifically, the Telegraph reported that if men with an average meat consumption of 91 grams per day cut it down to 53 grams per day, it would translate to a 12 percent decrease in colorectal cancer and Type 2 diabetes risks.

Plus, the decreased greenhouse gas emissions linked with food and beverages would decrease each year by about 0.45 tons per person, the researchers calculated.

Even though the data is from 2000 and 2001, the researchers noted that red meat consumption hasn't changed significantly over the last 10 years.

"This indicates that our estimates remain relevant and may even be conservative and highlights the need for action to prevent further increases in intake in the UK population," the researchers wrote in the study.

Previous research has shown a possible link between processed meat consumption and cancer risk, with an extra 50 grams a day of processed meat being linked with a 19 percent increased risk of pancreatic cancer, according to a British Journal of Cancer study.

And even more recently, a group of water scientists has predicted that the whole world is going to be vegetarian anyhow by 2050, in order to accommodate growing population growth.

"There will not be enough water available on current croplands to produce food for the expected 9 billion population in 2050 if we follow current trends and changes towards diets common in western nations," according to the report by Malik Falkenmark and other scientists at the Stockholm International Water Institute noted, as reported by The Guardian.

Keeping Opioids Safe

2012-08-29T00:42:00.000-07:00

Opioids are powerful medications that can help relieve chronic pain, but can be deadly when misused.

The FDA now requires drug manufactures to
create Risk Evaluation and Mitigation Strategy
for drugs such as Drugs like OxyContin, Avinza, Dolophine,
Duragesic, and eight other brand names.

People who suffer chronic pain face a good news/bad news situation in choosing a treatment. There are powerful medicines called opioids that can help manage pain when prescribed for the right condition and when used properly. But when prescribed by physicians to patients who should not receive them, or when used improperly or for recreational purposes, opiods can cause serious harm, including overdose and death.

To reduce these risks as much as possible, the Food and Drug Administration (FDA) has approved a risk management plan for a class of opioid medications, known as extended-release (ER) and long-acting (LA) opioid analgesics, used to treat moderate to severe chronic pain. This plan is designed to ensure that health care professionals are trained on how to properly prescribe these medicines and how to instruct their patients about using them safely.

"There are a limited number of options available for the treatment of pain. Opioids are one option, but they carry a significant risk of misuse, abuse, overdose and death," says Sharon Hertz, M.D., deputy director of FDA's Division of Anesthesia, Analgesia and Addiction Products. "We're trying to help physicians manage the risks and improve the safety of using these medicines."

FDA’s risk management plan affects more than 20 ER/LA opioid companies. They will be required to make educational training available for health care professionals on the safe prescribing of ER/LA opioid medications, as well as carry out other new activities to reduce the risks of these drugs. FDA told drug makers in April 2011 — in concert with a White House campaign against prescription drug abuse — that they must develop this program, called the Risk Evaluation and Mitigation Strategy (REMS).

For patients, the benefit is two-fold. First, Hertz notes that health care professionals who participate in the REMS program will have more knowledge and awareness and can have frank conversations with their patients about the risks and appropriate use of opioids. A new patient counseling document will be available for prescribers to use when talking to their patients about these medications.

The REMS also includes an updated Medication Guide — a paper handout for patients that the pharmacist will provide when a patient receives an ER/LA opioid medication. This document, Hertz says, is written in plain language to simply explain how to safely use ER/LA opioid medicines.

Powerful Drugs

Opioids — so named because they are synthetic versions of opium — are narcotics that work by changing the way the brain perceives pain. They are available — in forms that include pills, liquids and skin patches — to treat moderate to severe chronic pain. Hertz explains that the ER/LA opioids are more of a safety concern than immediate-release formulas because they are stronger and either stay in the body longer or are released into the body over longer periods of time. The drugs that will be required to have a REMS include:

Avinza
Butrans (transdermal buprenorphine)
Dolophine (methadone)
Duragesic (transdermal fentanyl)
Embeda
Exalgo (hydromorphone)
Kadian
MS Contin
Opana ER (oxymorphone)
Oramorph (all morphines)
OxyContin (oxycodone)

"When too much is taken, the risk of overdose is serious and it can cause death,” says Hertz. “We've seen that happen to people who overdose accidentally when they are taking an opioid for pain and to others who are taking it to get high."

Hertz says that’s why it’s important that patients securely store their medications, both to prevent the accidental exposure of family members and to keep them away from others looking to get high.

And patients should not be sharing their pain relievers, Hertz says. "Just because it's safe for the patient, doesn't mean it's safe for someone else," she says, noting that there have been cases of people overdosing and dying after taking an opioid medication prescribed for a friend or family member.

Opioid Education

The centerpiece of the new REMS for the ER/LA opioid medicines is education for prescribers. Companies that make ER/LA opioid analgesics are required to make available for free or at nominal cost continuing education courses from accredited providers. These courses for health care professionals (including physicians, nurse practitioners, and physician assistants) would contain key concepts and messages developed by FDA about risks and safe prescribing and safe use practices.

FDA expects companies to train at least 60% percent of the 320,000 prescribers of ER/LA opioids within three years from when training is available. Hertz says the goal is that prescribers will ultimately have patients who are better informed and feel more confident about their ability to use the drugs safely.

Medication and Counseling Guides

Hertz says the new Medication Guide is a one-page document that is concise and consistent among products, with the same general safety information for each product. This includes:

Instructions not to change your dose without consulting your doctor.
The signs that indicate you may have taken too much medication.
Instructions to seek emergency help in an overdose situation.

The advice would be tailored further for individual medications, such as any instructions regarding interactions with food and beverages.

The patient counseling document includes:

A list of do’s and don'ts
Information on when to call your health care provider or emergency services
A place for patient specific information from your health care provider

Periodic assessments will be conducted by the companies and by FDA to determine the effectiveness of the REMS program.

How Obesity May Impact Men's Fertility

2012-08-24T04:20:00.000-07:00

Wannabe dads should get in shape before trying to conceive, suggests a new study that found a man's obesity may have a negative impact on his sperm.

Researchers at the University of Melbourne used in vitro fertilization (IVF) to create embryos from the sperm of normal weight male mice and obese ones. The fatter dads had been fed the mouse equivalent of a fast food diet for 10 weeks, a statement from the university explained. The researchers then analyzed the effects of the father's obesity on embryo implantation and fetal development.

"We found that development was delayed in the fetuses produced from obese fathers," researcher Natalie Binder said in the statement. "The rate of embryo implantation into the womb and fetal development decreased in these animals by up to 15 percent."

The study's results will be presented next week at the Annual Scientific Meeting of the Endocrine Society of Australia and the Society for Reproductive Biology. Further research is needed to see if the findings hold up in humans.

If they do, the researchers note, the findings should particularly resonate with Australians. In the country, 75 percent of men are overweight or obese, while about 36 percent of white American men are considered obese, as of 2010, according to the Centers for Disease Control and Prevention.

"Australia has a weight problem; the rate of obesity among men of reproductive age has more than tripled in the last three decades," said researcher David Gardner, also of the University of Melbourne.

"A lot of men don't understand what contribution they're having, but they need to be healthy before conceiving. Sperm needs to be match fit for the games of life, and creating life is the biggest thing that we can do."

Previous research found that obese men are at greater risk for infertility and are more likely to have a lower sperm count than males with a healthy weight. For a mother's part, earlier studies have found that her obesity during pregnancy may increase her kid's risk of developmental delays and for conditions like Alzheimer's and heart disease later in life.

Food For Healthy Bones: Olive Oil And Other Picks

2012-08-18T13:38:00.000-07:00

Olive oil may be most well known in the health world for its heart benefits, but the monounsaturated fat could also protect against breast cancer, improve brain health and perk up hair, skin and nails.

And now an olive oil-rich diet may boost your health for another reason: It seems to help strengthen the bones, according to a new study.

A team of Spanish researchers examined 127 men between the ages of 55 and 80. The men who ate a Mediterranean diet enriched with olive oil displayed higher levels of osteocalcin in their blood, according to the study, a known marker of strong and healthy bones, The Independent reports.

"The intake of olive oil has been related to the prevention of osteoporosis in experimental and in vitro models," lead author José Manuel Fernández-Real, M.D., Ph.D., said in a statement. "This is the first randomized study which demonstrates that olive oil preserves bone, at least as inferred by circulating bone markers, in humans."

Earlier research has shown that olive oil might protect against osteoporosis, according to The Independent, and the bone disease generally occurs less frequently in Mediterranean countries compared to the rest of Europe.

However, the findings don't necessarily mean it's time to swap that glass of milk for a couple of tablespoons of olive oil.

"It doesn't replace calcium and vitamin D in the diet, however," Keith-Thomas Ayoob, a dietitian and professor at Albert Einstein College of Medicine, told ABC News. "But including all three, and regular exercise, are showing promise as the best way to ensure good bone health."

But milk (and yogurt and cheese) isn't the only way to keep your skeleton strong. Here are some other healthy eats that have been linked to bone health.

Easy Ways to Get Protein

2012-08-18T13:31:00.000-07:00

Eating vegetarian meals doesn't have to mean missing out on filling, protein-rich foods. By having healthy combinations of grains and legumes, you can get the protein your body needs.

Most people know that meat, poultry, and fish are excellent sources of protein. If you’re considering no longer eating meat and possibly dairy products, you might worry that you won’t get enough protein in a typical vegetarian meal.

But there’s no need to be concerned, explains Andrea N. Giancoli, MPH, RD, a nutritionist in Los Angeles and a spokesperson for the American Dietetic Association. “Luckily for vegetarians,” Giancoli says, “protein is very easy to obtain with a balanced diet and good food choices.”

According to the U.S. Institute of Medicine’s Food and Nutrition Board, the average adult needs about 0.36 grams of protein for every pound of body weight — that’s about 43 grams of protein daily for a 120-pound woman and about 58 grams for a 160-pound man. Consuming more protein than that is not necessarily better and eating lots of red, fatty meat can contribute to health conditions such as heart disease, stroke, kidney disorders, colon and liver cancer, and osteoporosis. Even athletes don’t need that much extra protein compared to people who are weekend warriors.

But when you’re cutting out traditional foods with protein, including milk and yogurt, you need to make up for it with protein alternatives.

Protein-Rich Foods: Know Your Options

Proteins are made up of compounds known as amino acids, Giancoli explains. Nine of these amino acids are considered essential. Animal foods contain all nine, which is why they are called complete proteins and are the traditional — and easy to get — protein source. Most plant foods are lacking in one or more of the essential amino acids, which is why they’re called incomplete proteins, she says.

Some dairy foods are complete proteins — eggs, milk, yogurt, and cheese. However, vegans and some vegetarians won’t eat dairy products because they come from animals. If you don’t eat dairy, you’ll need to get your protein from plant sources. “In the plant world, soy is considered a complete protein,” says Giancoli. “That’s why you hear about vegetarians eating a lot of soy products — tofu, edamame, soy milk, and others.”

If you’re allergic to soy or just don’t like the taste, you still have other options for making a healthy vegetarian meal. Most plant foods, including grains, nuts, and legumes (beans), contain some amount of essential amino acids. But because they are not complete, you should pair certain foods together to cover your bases and get all of the essential amino acids you need in one vegetarian dish.

“For example, grains such as rice typically lack the essential amino acids isoleucine and lysine, but contain methionine and tryptophan,” Giancoli says. “Beans contain isoleucine and lysine, but lack methionine and tryptophan. Therefore, together, they make a complete protein. This is also referred to as complementary proteins. Even better, they don’t have to be eaten at the same time.”

Classic vegetarian meal pairings that do add up to complete proteins are red beans and rice, corn tortillas and pinto beans, couscous and lentils, and hummus and whole wheat pita, recommends Giancoli.

Other plant foods that are high in protein and considered nearly complete proteins are hemp and the grain quinoa. Nuts and nut butters, such as from peanuts or almonds, are also excellent sources of protein.

Here’s how much protein you can get from other sources compared to meat:

3 ounces of meat (about the size of a regular deck of cards): approximately 21 to 26 grams protein

1 egg: 6 to 7 grams protein

1 cup milk: 7 to 8 grams

1 cup soy milk: 7 grams

1 cup firm tofu: 20 grams

1 cup brown rice: 4.5 grams

1 cup quinoa: 8 grams

1 cup kidney beans: 15 grams

1 ounce roasted almonds: 6 grams

Most vegetables and whole grains contain at least 1 gram of protein per serving.

Healthy Recipes for Eating Vegetarian

Even without meat or other animal products, you can prepare healthy recipes and still achieve your daily protein allowance. Remember that the key to getting enough protein in your vegetarian meals is variety.

Try these vegetarian recipes to meet your protein needs.

Vegetable Lasagna

Makes 6 servings

Nutritional Info (Per serving):

Calories: 271, Saturated Fat: 1g, Sodium: 520mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 46g,

Sugars: 11g, Cholesterol: 10mg, Protein: 18g

Recipe Source: "ADA Cookbooks," American Diabetes Association

Ingredients

1 cup carrots, sliced

1 cup zucchini, sliced

1/2 cup peppers, red, bell, diced

1 cup spinach, chopped

1 cup cottage cheese, low-fat

1/2 cup cheese, ricotta, low-fat

2 egg substitute

1 teaspoon basil, fresh, minced

1 teaspoon oregano, fresh, minced

1 pepper, black ground

2 cups marinara sauce, low-fat, low-sodium

9 lasagna noodles, uncooked

Preparation

1. To prepare the vegetables, steam the carrots over boiling water for 2 minutes. Add the zucchini and steam 2 more minutes. Add the red pepper and steam 2 more minutes. Add the spinach and steam 1 more minute. Remove the vegetables from the heat. Combine all remaining ingredients except the marinara sauce and lasagna noodles.

2. To assemble the lasagna, place a little sauce on the bottom of a casserole dish. Place 3 noodles on top of the sauce. Add a layer of vegetables and cover with a layer of the cheese mixture. Add some sauce. Repeat. Add the last layer of noodles and top with some sauce. Refrigerate overnight. The next day, preheat the oven to 350 degrees. Bake the lasagna for 40 minutes until bubbly. Let stand 10 minutes prior to serving. Cut into squares and serve. (If you prefer to bake the lasagna immediately, cook the pasta before layering it.)

Quesadilla With Beans, Corn, and Green Chiles

Nutritional Info (Per serving):

Calories: 200, Saturated Fat: 3.7g, Sodium: 285mg, Dietary Fiber: 6g, Total Fat: 7g, Carbs: 23g,

Cholesterol: 20mg, Protein: 12g

Recipe Source: American Cancer Society

Ingredients

2 small tortillas, corn, (4-inch)

1/4 cup beans, pinto, drained, rinsed and patted dry*

1/4 cup cheese, cheddar, sharp, reduced-fat, shredded (or "Mexican-style" shredded cheese)

1 tablespoon corn, whole kernel, low sodium, drained and patted dry

1 tablespoon green chili peppers, bottled, drained, diced

Preparation

On a microwave-safe plate, top one tortilla with beans. Using the back of a fork, mash the beans into a chunky paste. Top with cheese, corn, chili peppers, and the remaining tortilla. Microwave on high for 1 minute, or until cheese melts.

*You can substitute black beans or other canned beans in this recipe for a slightly different flavor.

Once you taste these recipes, you’ll see that vegetarian cooking can be both filling and delicious.

Neapolitan Meatballs Recipe

2012-07-30T01:48:00.000-07:00

Ingredients
1/2 cup(s) bulgur
2 tablespoon oil, olive, extra virgin, divided
8 clove(s) garlic, very thinly sliced
3/4 teaspoon oregano, dried
1/4 teaspoon pepper, red, crushed
2 can(s) tomatoes, diced, (2, 28 ounce cans)
4 cup(s) tomato(es), plum, diced, (about 1.5 pounds)
2 cup(s) bread, whole-wheat country, cubed
1 large egg(s)
1 large egg white(s)
1 pounds beef, lean ground, 93%-lean
1/2 cup(s) cheese, shredded Parmesan, finely shredded
1/2 teaspoon cinnamon, ground
1/2 teaspoon pepper, black ground, plus more to taste
1/8 teaspoon salt
1/2 teaspoon sugar, optional

Preparation

1. Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.

2. Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.

3. Place bread in a medium bowl and cover with cold water. Let soak for a few minutes. Drain and squeeze out moisture.

4. Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher and/or your hands. Form into 20 oval meatballs about 2 inches long.

5. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.

6. Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.

7. Taste the sauce and add sugar, if it seems tart, and additional pepper to taste. Serve the meatballs with the sauce.

Some Fitness Advice That Doesn't Work

2012-07-29T23:58:00.000-07:00

Ignore bad fitness advice to make the most out of your time at the gym.

To help you sort fitness fact from fiction, here is some of the most common fitness advice that doesn’t work
— along with expert tips that do.

Crunches are the best way to burn belly fat.

The reality: “Crunches cause your abdominal muscles to contract, which will increase their strength and endurance, [but] crunches burn very few calories,” says Michele Olson, PhD, a professor of exercise science at the Human Performance Laboratory at Auburn University at Montgomery in Alabama. You need to burn 3,500 calories to lose just 1 pound of fat, and doing 50 or more crunches won’t even come close to burning that much. A better workout tip: “A flat abdominal area with little fat covering the muscles requires a combined effort from an appropriate diet and other calorie-burning workout activities like jogging or spinning classes,” Olson says. The takeaway? Combine cardio with ab-strengthening exercises and a healthy diet, and you'll have a flat belly in no time.

A long treadmill run is the best workout.

The reality: Variety is the mark of a good workout, not hours spent doing the same thing. “Mix it up, even in the same workout,” says Michael Maina, PhD, an associate professor of health and human performance at Roanoke College in Salem, Va. “Spend five minutes on the treadmill, five minutes on the stair climber, and five minutes on a rowing machine.” A varied workout is more motivating, and you’ll gain extra benefits by changing up the muscle groups you’re working.

Working out in extreme heat burns more calories and fat than the same activity in a lower temperature.

The reality:Hot yoga might be all the rage, but that doesn’t mean these workouts are high-octane calorie burners. “You will burn the same number of calories doing a series of sun salutations or other yoga moves regardless of the temperature of your environment,” Olson says. “Fitness and calorie expenditure come from moving your body weight against gravity. The resistance from gravity does not change the intensity of your workout when temperatures change.”

All you need for a complete exercise program is cardio and weights.

The reality: “Fitness is actually measured in five dimensions: strength, speed, agility, endurance, and flexibility,” says certified personal trainer Amanda L. Ebner, MA, MEd, a FitOrbit.com Top 10 Trainer. “If you focus only on the old-fashioned cardio-and-weights duality, you will miss out on some amazing workout alternatives, such as power lifting (strength), high-intensity interval training (speed), team sports (agility), marathon/triathlon training (endurance), and yoga (flexibility).” Among her tips: Try to identify the areas of fitness in which you are weakest and take up a workout activity targeted at building those missing skills.

Weight machines prevent injuries better than free weights.

The reality: “Weight machines are generally designed based on the dimensions of the average-sized male, which can place your knees, back, and shoulders into positions where muscles are not pulling at the proper angle,” Olson says. “This can harm your joints.” She adds that one advantage of using free weights for the strength-training portion of your workout is that you can lift, press, and curl them with your natural range of motion. Another tip: “Free weights also engage more of your spine-supporting core muscles and help improve balance, preventing common lifestyle muscle pulls, joint strain, and falls,” she says.

No pain, no gain.

The reality: No reliable fitness tip should advocate true pain as part of workout success. “There is a difference between being a little sore and being injured,” Maina says. “You should feel a slight fatigue or mild discomfort following a good workout, but you shouldn’t feel so sore that it affects your daily functioning.”

Static stretching will always prevent injuries.

The reality: “Stretching cold muscles, tendons, and ligaments can actually harm them since they are relatively stiff to begin with,” Olson says. “Instead, warm up your muscles at the beginning of a workout by doing dynamic movements, such as walking briskly for five minutes, performing half-squats with just your body weight, and marching with high knees. These activities will increase circulation of oxygen-rich blood to your muscles and literally warm them — increase their metabolism, which produces heat. Save static stretching for the cooldown part of your workout, when your muscles are very warm and extensible.”

It's possible to create longer muscles without bulk.

The reality: “Muscle length is fixed once we reach our adult height,” Olson says. “However, Pilates and dancer-style workouts often emphasize various posture factors, such as keeping your neck long, your upper body lifted, and your spine lengthened.” Learning how to hold your body and conditioning the muscles that support a "stand tall" mantra may make you appear slimmer and more elongated. “But these workouts don’t actually cause your muscles to grow or increase in true length,” Olson says.

The elliptical machine is just like running — without the stress on your joints.

The reality: “True, the elliptical machine can minimize some of the jarring impact of running on knees and ankles, but the angle of the incline can also put your hips at risk if you have hip replacements or injuries,” Ebner says. “If you have hip issues, walking and cycling are better cardiovascular workout choices.” An additional tip for fans of elliptical machines: Because they minimize lower-body impact, they don’t build bone density the way running or jogging can, Ebner emphasizes.

More protein and fewer carbs equal lean muscle.

The reality: When you’re working out hard, you need those carbs to keep you going. “Going low on carbs will rob your muscles and vital body organs such as your heart and kidneys (which are also composed of muscle tissue) from the energy they need to contract and prevent the muscle beds from being broken down, which happens in people who eat low-carb diets,” Olson says. She adds that people who exercise regularly need only about 6 to 8 ounces of protein a day, which most adults get without even trying: “If you are an avid exerciser, you can get enough daily protein in just two medium grilled chicken breasts and one glass of low-fat milk.”

Endive and Pomegranate Salad Recipe

2012-07-21T00:37:00.000-07:00

Ingredients
6 tablespoon pomegranate juice
3 tablespoon oil, canola
2 teaspoon mustard, dijon-style
1 clove(s) garlic, minced
1/4 teaspoon salt
pepper, black ground, to taste
2 large orange(s), navel
2 head(s) endive, Belgian
1 cup(s) watercress
1 medium avocado
12 medium shrimp, cooked
1 cup(s) pomegranate

Preparation
To prepare dressing:
Whisk dressing ingredients in a small bowl.

To prepare salad:

1. Peel oranges with a paring knife, removing the white pith. Quarter and slice the oranges.

2. Wipe endives with a damp cloth (do not soak-they tend to absorb water); cut into 1/4-inch-thick slices.

3. Wash and dry watercress.

4. Peel and pit avocado; cut into thin slices lengthwise.

To assemble salads:

Alternate avocado slices and orange sections in a fan shape on each of 4 salad plates. Top with endive, watercress and shrimp, if using. Drizzle with dressing, sprinkle with pomegranate seeds and serve.

5 Ways to Get Up and Get Moving!

2012-07-21T00:03:00.000-07:00

Getting in shape is not that difficult a resolution to keep. You just have to set your mind into goal-mode, and exercise will come naturally to you. Here are five simple steps in order to get into the right mindset to work out regularly. Remember, exercise not only makes you look better, but it makes you feel better, as well.

1. Set Realistic Expectations

Before you actually begin your new workout routine, set a goal for yourself. What exactly do you want to achieve—weight loss, toning, maintainance?

If you are new to exercise, do not overwhelm yourself. Try to stick to one small physical goal, and keep a list of objectives. When you set realistic expectations for yourself, you will be able to obtain them. Then, you may work on the more difficult objectives. It's that simple.

If you are considering joining a gym, many gyms have personal trainers available to help you set a goal for yourself. If you are uncertain about what you want to achieve, or even how to physically do so, personal trainers are key to improving your mindset. They will give you that extra push that you sometimes need to remain focused.

2. Find a Fitness Buddy

With eight out of 10 people possessing the same healthy resolution to get in shape, it shouldn't be too difficult to find yourself a friend to work out with. Studies show that when you work out with a fitness partner, you are more motivated to your workout routine. Whether you are simply having more fun while working out with a friend, or you feel more competitive and push yourself to the limit to be the best, depends on your personality. Either way, having a friend right by your side proves beneficial.

3. It Does Not Matter What You Do …

… just do something! It does not matter if you cannot afford an expensive gym membership. Just because you do not have access to those state-of-the-art fitness machines, does not mean you cannot exercise efficiently. Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a quick jaunt, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise. So, do not let anything discourage you from your ultimate fitness goals.

4. Eat Healthy

In order to become physically fit, working out is half the battle. You must eat a healthy diet to maintain a good fitness program. If you can afford it, consult a dietician for nutritional advice. A good dietician can tell you what foods to eat to compliment your workout and help you attain a leaner, healthy body. Remember, even though you may work out consistently, if you do not offer your body enough nourishment, all of your hard work will be for naught. A body needs to eat healthy in order to properly receive the benefits of exercise.

5. Have Fun!

You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested. As physical as exercise is, the first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good. So, do things that you enjoy. For example, yoga is a wonderful way to cleanse your mind and become fit at the same time. Or, join a basketball league, and forget that you are actually exercising while having a great time! Also, free weights can be difficult to repeatedly lift, but think of that lovely burn you receive at the end.

If you begin your new workout routine with a negative attitude toward exercise, itself, you will not be able to work out regularly. Remind yourself that exercise can be fun. It feels awesome to work out.

Regular exercise has been associated with so many health benefits, it is surprising that not more people exercise on a daily basis. Studies show that exercise increase your life span, lowers blood pressure, reduces the risk of various cancers, and even enhances your mood. Once you begin your exercise routine, you will notice that your body not only looks better, but you will also have more energy to do the things you love.

Black Bean and Hominy Succotash With Barbecued Portobello Mushrooms Recipe

2012-07-11T01:23:00.000-07:00

Ingredients
2 tablespoon oil, canola
6 large mushrooms, portobello
1 medium zucchini
1 small pepper(s), red, bell
2 ear(s) corn
1/4 cup(s) vinegar, cider
2 teaspoon sugar, brown, light
1 teaspoon paprika, hot
3/4 teaspoon salt
15 ounce(s) beans, black
15 ounce(s) hominy
10 ounce(s) beans, lima, frozen
6 teaspoon barbecue sauce
6 teaspoon seeds, pumpkin, toasted, salted.

Preparation

1. Preheat grill to medium-high.

2. Brush tops of mushrooms caps and both sides of zucchini and bell pepper with oil. Grill along with corn, turning occasionally, until tender and lightly charred on all sides, 5 to 6 minutes for the mushrooms, zucchini and bell pepper and 8 to 10 minutes for the corn.

3. Whisk vinegar, brown sugar, paprika and 1/4 teaspoon salt in a large skillet. Add the grilled mushroom caps and turn to coat. Bring to a boil over medium heat. Remove the pan from the heat. Transfer the mushrooms to a cutting board.

4. Meanwhile, cut corn kernels off the cobs and cut the zucchini and bell peppers into 3/4-inch pieces. Add to the marinade in the pan along with black beans, hominy, lima beans and the remaining 1/2 teaspoon salt. Return the pan to medium heat and cook, stirring, until the succotash is heated through, 3 to 5 minutes.

5. Slice the mushroom caps and serve on top of the succotash. Garnish with a dollop of barbecue sauce and pepitas (if using).

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