November is National Lung Cancer Awareness Month and the American Lung Association has released the following preventative peasures to help you minimize the risk of Lung Cancer.

• If you are a smoker–stop smoking
  Quitting smoking is the single most important thing smokers can do to enhance the length and quality of their lives. The American Lung Association has many programs to help smokers quit for good.
• If you don’t smoke, don’t start
  Smoking causes lung cancer, chronic obstructive pulmonary disease (COPD), and many other illnesses. When smoking is combined with another risk factor, such as radon exposure, the risk of lung cancer is even higher.
• Avoid exposure to secondhand smoke
  Make your home smoke-free. You will not only protect yourself, but your family too. Learn about your rights to a smoke-free environment at work and in public places.
• Test your home for radon
  One out of every 15 homes in the U.S. has a radon problem. You can test for radon with inexpensive, easy-to-use test kits sold at hardware stores.
• Be aware of industrial compounds
  If you are exposed to dust and fumes at work, ask your health and safety advisor about how you are being protected.
• Help fight pollution
  Contact local officials and work with others in your community to help clean up the air you and your family breathe.

Visit the American Lung Association website for more information.

Just Regular Broccoli. Still pretty 'super'. Photo by Darwin Bell.

I like broccoli just the way it is. In fact, I like most of my foods just the way they are – as close to natural as possible.

A group of British scientists have bred an enhanced form of hybrid broccoli that contains two to three times the normal amount of glucoraphanin, a nutrient believed to help fend off heart disease.

The broccoli, named Beneforte, will be sold at UK retailer Marks & Spencer and will be on the shelves of other supermarkets next year. No word yet on its availability in the U.S.

Super Broccoli. Sounds like an ill-fated attempt to create a menacing, green superhero that will encourage kids to eat their broccoli.

Jawbone Up Wristband

Can wearing a wristband make you healthier? Perhaps. If it was intelligent enough to track my sleep patterns, my daily activity, and allow me to record what I eat.

The Up just happens to be a fitness wristband and iPhone app that monitors your movement, your sleeping patterns, and allows you to record what you eat. The wristband is meant to be worn 24-hours a day to track your daily activity and inspire you to live healthier.

The main functions of the Up include:

• Movement. The device tracks your steps, distance, calories burned, pace, intensity level, active vs inactive time, and GPS routes. The wristband can be programmed to vibrate on your wrist to remind you to move when you’ve been inactive for too long.
• Sleep. The Up has a silent Smart Alarm that vibrates on your wrist and to wake you at the ideal moment in your natural sleep cycle just before your desired wake time. It also has a sleep mode that tracks how much and how well you sleep and silently wakes you at the ideal time. It will summarize your hours slept, deep vs. light sleep, awake time and overall sleep quality.
• Meals. You can also create a photo journal of what you eat and how it makes you feel.

Jawbone Up Wristband Specifications

The device is $99 and comes in seven colors and three sizes. It’s sweat-proof, waterproof up to one meter, and its rechargeable battery lasts up to 10 days.

The Up is an interesting fitness gadget. Ultimately it will take some discipline on your behalf to reach your fitness goals. The Up might be the perfect gadget that inspires you to be more active, sleep better, and eat healthier.

Read more about the Jawbone Up at their product page. You might also be interested in the MotoActv Fitness Tracker and Smart Music Player.

The Eatery, an App to Improve Eating Habits

I am one of those people that takes pictures of their food. I’m not sure why I do that exactly. I just like to record something memorable I made or something fantastic I had at a restaurant. Maybe I can finally put my pictures to good use and develop better eating habits.

The Eatery is an app that helps you eat healthy. It does this by focusing on your overall eating habits to determine how well you are eating. The app allows you to document your eating trends. This information can then be used to discover some interesting and perhaps surprising insight into some unhealthy trends you may be unaware of.

The app is easy to use. Just take a picture of your food and rate it. Then you share these pictures with your friends and other users who will give it a thumbs up (fit) or a thumbs down (fat). The data is collected to give you a score on how well or poorly you’ve been eating. You can also see what your friends are eating along with pictures and comments.

Bad habits form quickly. Good habits take time to develop. It is easier to stick to your dieting goals when you make them available to public scrutiny. The Eatery might give you an edge to develop and maintain healthy eating habits and maybe erase some of your bad habits.

Read more and get the app.

MOTOACTV Fitness Tracker

A gadget probably isn’t going to get me to exercise more often nor is likely to give me any additional enjoyment from a workout. I have a routine that works for me and I tend to stick with it. However, some people really like to push the limits of thier endurance and a gadget like the Motorola MotoActv might help those people get to that next level of fitness.

The MotoActv is an Android-based fitness tracker, smart music player and “evolutionary training system” from Motorola. Motorola describes it as “The ultimate fusion of music and fitness.” The device has several interesting features including:

• The device learns what music motivates you the most by measuring your performance against your music. It uses those songs to create your personal high-performance playlist. Your playlist includes the songs that really push you to work.
• The device syncs your workout data to the MOTOACTV.com training system via Wi-Fi. The fitness portal allows you to track the progress of your fitness goals.
• There is an Android app that allows you to sync to your online fitness data.
• Motorola has two new Bluetooth headsets with built-in heart monitors. One of the headsets is wireless.
• A touch display that is sweat proof, rain resistant, and scratch resistant.
• Some accessories include a wrist strap, armband, and a bike mount.

The MotoActv is certainly an interesting piece of gear. The system is probably ideal for athletes or people who really want to push their limits. This might make a great gift for that analytical, fitness-minded friend who loves gadgets.

Visit the MotoActv website to get all the details. You might also be interested in reading about the UP, a fitness wristband that monitors your activity, eating and sleeping habits.

Los Angeles. Photo by Neil Armstrong2

Everyone wants clean air. Unfortunately air quality can range from good to bad to downright horrible. The Lung Association states that more than half of all Americans live in areas with unhealthy levels of air pollution.

According to the Lung Association, Ozone and particle pollution are the most widespread and most dangerous air pollutants. Other serious air pollutants include carbon monoxide, lead, nitrogen dioxide, and sulfur dioxide, as well as scores of toxins such as mercury, arsenic, benzene, formaldehyde, and acid gases.

The good news is that reducing air pollution can extend life expectancy. Thanks to a drop in particle pollution between 1980 and 2000, life expectancy in 51 U.S. cities increased by 5 months on average.[1] Protect yourself and your family by checking the air quality forecasts in your community and avoiding exercising or working outdoors when unhealthy air is expected.

The top 10 dirtiest cities:

#10 Sacramento-Arden-Arcade-Yuba City, CA-NV
Year-round particulate pollution rank: 45 (approx.)
Short-term particulate pollution rank: 9
Ozone pollution rank: 5

#9 San Diego-Carlsbad-San Marcos, CA
Year-round particulate pollution rank: 30 (approx.)
Short-term particulate pollution rank: 15
Ozone pollution rank: 7

#8 Phoenix-Mesa-Glendale, AZ
Year-round particulate pollution rank: 2
Short-term particulate pollution rank: 24
Ozone pollution rank: 19

#7 Birmingham-Hoover-Cullman, AL
Year-round particulate pollution rank: 8
Short-term particulate pollution rank: 8
Ozone pollution rank: 21

#6 Modesto, CA
Year-round particulate pollution rank: 10
Short-term particulate pollution rank: 12
Ozone pollution rank: 14

#5 Pittsburgh-New Castle, PA
Year-round particulate pollution rank: 7
Short-term particulate pollution rank: 3
Ozone pollution rank: 24

#4 Fresno-Madera, CA
Year-round particulate pollution rank: 6
Short-term particulate pollution rank: 2
Ozone pollution rank: 4

#3 Visalia-Porterville, CA
Year-round particulate pollution rank: 2
Short-term particulate pollution rank: 7
Ozone pollution rank: 3

#2 Los Angeles-Long Beach-Riverside, CA
Year-round particulate pollution rank: 2
Short-term particulate pollution rank: 4
Ozone pollution rank: 1

#1 Bakersfield-Delano, CA
Year-round particulate pollution rank: 1
Short-term particulate pollution rank: 1
Ozone pollution rank: 2

See the full list of America’s Dirtiest Cities.

References:

1. Health Effects of Ozone and Particle Pollution
   http://www.stateoftheair.org/2011/health-risks/

Vegetables. Photo by rightee

Dieting is hard. Many people will likely tell you that most diets simply don’t work. There is a good chance that some could even put your health at risk. With a seemingly endless list of diets available it can be difficult and confusing to know which one is best for your overall health.

U.S. News has produced a list of the Best Diets for Healthy Eating by evaluating 20 of the most popular diets. The rankings were prepared by a panel of 22 “recognized experts in diet and nutrition and specialists in diabetes and heart disease”. Each diet was ranked from 1 to 5 in seven categories, the safety of the diet, the ability of the diet to prevent or manage diabetes, and finally the ability of the diet to prevent or manage heart disease.

The DASH diet was the overall winner. DASH (Dietary Approaches to Stop Hypertension) was developed to help treat or prevent high blood pressure. Endorsed by the U.S. Department of Health and Human Services, DASH focuses on reducing the sodium in your diet. The U.S. News panel preferred the DASH diet because of its “nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health.”

The success of any diet depends on your goals and your ability to stick with the diet.

Here are the Top 5 Best Diets for Healthy Eating.

1. DASH Diet
2. TLC Diet
3. Mediterranean Diet
4. Mayo Clinic Diet
5. Volumetrics Diet

Visit U.S. News to view all the diet rankings.

Ben & Jerry's - Late Night Snack

Have you ever felt as though you are losing control of your own eating habits? Or that a strict food regimen has been put into place as a combatant to mindless eating?

Well, about two months ago, a friend of mine came to stay with me in San Francisco. She is a Southern peach and has, until recently, had the luxury of indulging in southern-fried anything without gaining any weight. When she turned 28, she realized her metabolism was slowing down and that it was time to trade butter for olive oil and wings for weekends at the gym. On her visit, we went out to a Chinese restaurant in San Francisco that serves some of the most delicious cuisines. I ordered the Kung Pao Chicken and my friend ordered a salad.

Now don’t get me wrong, I am not knocking the salad routine. I highly encourage eating fresh greens, organic, and healthy as much as possible. But my friend was on vacation and all she could talk about the whole lunch was how she had devoured a Ben & Jerry’s the night before and so had to eat a salad today and that night…and the rest of the week. I just kept thinking, since when did eating become such a punishment? And why are we as women so consumed with every calorie that goes in our mouths, instead of more concerned with eating good stuff on our plate until we feel full?

Now, I have never been a “large” girl and I’ve also never been on a diet. I also am not one of those girls that have amazing genes and say to her friends all the time “I don’t know what it is I just never have to go to the gym.” WRONG. I go to the gym, but I also eat normally. And yes when the mood strikes me, sometimes I will eat a plate of Kung Pao chicken.

What sets us back and what promotes weight gain is the act of mindless eating. We buy portions that are too big. We get so caught up in something being “healthy” that we think just because it’s organic, fat-free, low-cal, or no-cal that we can eat more of it.

The fact is we all know how to eat healthy and what not to eat. If you look down at your grocery cart and don’t see anything green, chances are you need a little bit more fiber in your diet. Conversely, if all you are eating is roughage 24/7 chances are YOU ARE HUNGRY. In much the same way we need to be aware of mindless eating and how that can affect your overall body image. If you aren’t hungry don’t eat. Or if you have a choice between super-sized and medium, go for the latter.

I learned years ago to stop letting what I put in my mouth control my life. I’m not saying that it is easy, especially for women. We have so much to compete with and so many different versions of beauty being thrown at us, but do what feels right for your body. Give thanks for it and to it, it is your one true possession.

Olive Oil. Photo by killerbeez

The olive tree has been domesticated for millennia and has a lifespan measured in centuries. From this epic tree we get the staple of the so-called Mediterranean diet. Olive oil. It is an insult to refer to olive oil simply as food. To many people and cultures it has certain medicinal and even magical properties.

Culinary uses aside, modern science has found that olive oil has many health benefits as well. Olive oil contains a wide variety of valuable antioxidants. A diet rich in olive oil may reduce the risk of coronary heart disease and control risk factors for heart disease.

A recent study published in the June issue of the ‘Neurology’ journal suggests that the health benefits of olive oil may extend to stroke prevention as well. The study reports that “Compared to those who never used olive oil, those with intensive use had a 41% lower risk of stroke.” The study concludes, “These results suggest a protective role for high olive oil consumption on the risk of stroke in older subjects.”[1]

Athletes in ancient Greece ritually rubbed olive oil all over their bodies. In Homer’s Iliad Aphrodite anoints the dead body of Hector with rose-scented olive oil. Our modern usage of olive oil may not be nearly as dramatic but it is every bit as important.

References:

1. Olive oil consumption, plasma oleic acid, and stroke incidence
   The Three-City Study
   C. Samieri, PhD, C. Féart, PhD, C. Proust-Lima, PhD, E. Peuchant, MD, PhD, C. Tzourio, MD, PhD, C. Stapf, MD, C. Berr, MD, PhD and P. Barberger-Gateau, MD, PhD

Pile of Beans. Photo by net_efekt

In order to lose weight you are probably going to feel hungry from time to time. That is simply one of the cold, hard truths of dieting.

Our hectic lifestyles cause many of us to neglect healthy foods. We tend to focus on fast foods and other “junk foods” that don’t provide us with proper nutrition. These foods can leave us feeling hungry and unsatisfied.

Thankfully there are some foods and food-combinations that can help curb your appetite and dampen some of these hunger pangs and food cravings. The purpose of this article is to discuss foods that produce satiety, a feeling of fullness and satisfaction, as well as being linked to lower levels of obesity.

• Foods Containing Insoluble Fiber – A serving of insoluble fiber has been shown to cause reduced appetite and lowered food intake.[7] Insoluble fiber consumption is also associated with reduced risk of obesity and diabetes. Sources of insoluble fiber include whole grain foods, wheat and corn bran, nuts and seeds, potato skins, flaxseed, lignans, and certain vegetables like cauliflower, celery, and zucchini.
• High Protein Diets – It may be beneficial to partially replace refined carbohydrates with protein sources that are low in saturated fat. Certain fad diets claim that higher amounts of protein facilitate weight loss and recent studies suggest the same. Diets higher in protein may result in an increased weight loss and fat loss.[4] There are many protein sources that are low in saturated fat. Examples include fish such as salmon, herring, anchovies and sardines.
• Beans and Legumes – A meal prepared with beans can make you feel full and satisfied. Also, diets containing beans have been associated with a lower risk of obesity in several dietary surveys.[1][6]
• Honey – Using honey as a sweetener in place of sucrose may limit feelings of hunger. Increased per capita consumption of sweeteners may be responsible in part for the rising prevalence of obesity in the United States.[2]
• Whey Protein – Whey protein is a dietary supplement widely used in the bodybuilding world. Whey protein has been shown to produce feelings of fullness and can be taken to assist in the regulation of body weight.[3]
• Eggs – Specifically a breakfast consisting of eggs. Studies show that, compared to an equal weight bagel-based breakfast, the egg-breakfast produced greater feelings of fullness and significantly reduced short-term food intake.[5]
• Pectin – Pectin is a source of dietary fiber extracted from citrus fruits. It is typically used to thicken jams and jellies and as a stabilizer in fruit juices and milk drinks. Pectin in doses as small as 5 g mixed with orange juice increases a feeling of fullness and can aid in a program to reduce weight by limiting food intake.[8]
• Flaxseed – Flax is on many of our lists. This little seed contains high levels of dietary fiber including lignans and omega-3 fatty acids.
• Pine Nuts – Pine Nuts contain protein and are also a source of dietary fiber.
• Water – Many people claim that drinking water prior to a meal can make you feel full.
• Apples – Most of us know about this one. Apples are high-fiber foods and require a lot of chewing – which may give the brain time to register that you are no longer hungry.
• Hot Drinks – A hot drink may help certain people take the edge off of hunger. A cup of hot tea like green tea or caffeinated teas like Earl Grey may help control feelings of hunger.
• Oatmeal – High in fiber and great for breakfast, especially when combined with fruit, nuts, and yogurt.
• Pickles – A snack containing few calories, many people claim pickles can curb hunger.

If you really want to lose weight you should focus on controlling your calorie intake. Increased calories is typically the reason why people put on weight. These foods may help control your hunger, but don’t expect them to erase your hunger completely. Sometimes no amount of whey protein will curb that craving for some chocolate cake.

References:

1. Food Intake and Satiety Following a Serving of Pulses in Young Men: Effect of Processing, Recipe, and Pulse Variety
   Christina L Wong, MSc, Rebecca C Mollard, PhD, Tasleem A Zafar, PhD, Bohdan L Luhovyy, PhD and G. Harvey Anderson, PhD
2. Effect of Honey versus Sucrose on Appetite, Appetite-Regulating Hormones, and Postmeal Thermogenesis
   D. Enette Larson-Meyer, PhD, RD, Kentz S Willis, MS, Lindsey M Willis, BS, Kathleen J Austin, MS, Ann Marie Hart, PhD, FMP, Ashley B Breton, MS and Brenda M Alexander, PhD
3. Whey Proteins in the Regulation of Food Intake and Satiety
   Bohdan L. Luhovyy, PhD, Tina Akhavan, MSc and G. Harvey Anderson, PhD
4. The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review
   Thomas L. Halton and Frank B. Hu, MD, PhD
5. Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects
   Jillon S. Vander Wal, PhD, Jorene M. Marth, MA, RD, Pramod Khosla, PhD, K-L Catherine Jen, PhD and Nikhil V. Dhurandhar, PhD, FACN
6. Effects of a Controlled Diet Supplemented with Chickpeas on Serum Lipids, Glucose Tolerance, Satiety and Bowel Function
   Jane K. Pittaway, MBiomedSc(Hons), Kiran D. K. Ahuja, PhD, Iain K. Robertson, MMedSci and Madeleine J. Ball, FRCPath
7. Insoluble cereal fiber reduces appetite and short-term food intake and glycemic response to food consumed 75 min later by healthy men
   Rania Abou Samra and G Harvey Anderson
8. Effect of pectin on satiety in healthy US Army adults.
   J Am Coll Nutr October 1997 16:423-8