Health & Fitness

Easy Strategies for Boosting Immunity

2010-11-07T11:12:00.000+00:00

Eat right, get enough sleep, stay hydrated, and exercise to maintain a strong immune system and avoid colds.

Many of us accept catching colds, flu, and other bugs as inevitable. But what about people who rarely get sick or shrug off minor maladies without missing a day of work? How do they do that? Here are simple tips for reducing your risk of getting sick.

Health experts recommend washing your hands — with soap and warm water for about 20 seconds or longer — periodically throughout the day. Use alcohol-based hand sanitizers when soap and water are not available. Getting a yearly flu shot, which exposes your body to dead flu viruses so it builds immunity against them, is one of the best things you can do to avoid influenza each year.
Sleep, Eat, and Drink to Prevent Colds
"The most important things in terms of improving immunity are rest and good sleep," said Dr. Ronald Stram, founder of the Center for Integrative Health and Healing in Delmar, N.Y. While individual needs vary, most experts recommend at least seven hours a night. A healthy diet is also vital. Nutritionist Lona Sandon says the best foods for supporting immunity come from Mother Nature.
For immune system health, "Research shows that a whole foods approach is best," said Sandon, an American Dietetic Association spokeswoman who recommends a diet packed with whole grains, vegetables, and fruits. That's because, for normal people without severe vitamin deficiencies, taking extra vitamins, supplements or herbs has never been shown to lower the risk of developing an infection.
Foods like oranges, kiwi, pineapple, and colorful peppers are packed with vitamin C, which helps your body produce infection-fighting antibodies, Sandon says.

Most fast food, on the other hand, offers little nutritional boost. A lack of key nutrients could mean the difference between getting and avoiding a cold. If a little vitamin C is good, then a lot is better, right? Not necessarily. With the exception of people who are subject to extreme cold or extreme physical activity, large doses of vitamin C do not appear to lower risk for the common cold or other illnesses.
Protect Your Skin and Stay Hydrated
Vitamin A helps keep skin and mucous membranes in the nose and mouth healthy, so they can act as a protective barrier against bacteria and viruses. Sources include orange, red, yellow, and dark green fruits and vegetables as well as liver, said Sandon.
Other nutrients that support immunity, Sandon says, include vitamin E, found in whole grains; selenium, found in many plant and animal foods (levels vary depending on selenium levels in the soil); and zinc, contained in foods ranging from whole wheat bread to lean meats, milk, and yogurt.
Staying hydrated is key, Stram says. Most people need half an ounce of non-caffeinated fluids for each pound of body weight daily to maintain proper hydration, most, if not all, of which comes from the foods we eat. This keeps mucous membranes moist, which lowers the chance of a cold or flu taking hold in your nose or lungs. Avoid sodas and other heavily sweetened drinks; the added sugar has little nutritional value.
Avoid Stress to Avoid Colds
"Serious stresses do influence the immune system," said Frances Cohen, a psychologist at the University of California, San Francisco.
Since stress is unavoidable for most of us, Dr. Cohen suggests that people adopt coping methods or, when appropriate, find ways to exit stressful situations.
Moderate exercise (30 or more minutes a day, according to the American Heart Association) bolsters immunity and reduces stress, while hobbies and spending time with friends can improve well-being and ease worries.
To manage stress, Cohen advises viewing situations from a different point of view or taking time to enjoy beautiful scenery or art.
"I think of it as putting on a different pair of glasses," she says.

13 Ways to Reduce Wrinkles

2010-11-06T21:51:00.000+00:00

Protecting and caring for your skin are the best anti-aging treatments for a younger looking complexion.

Are you tired of waging a war against wrinkles? Scott Gerrish, MD, of Gerrish and Associates, PC, a non-surgical skin care specialist with offices in Virginia and Maryland states, “Don’t give up yet. There are steps you can take to lessen and even reverse one of the biggest signs of aging: wrinkles.”
13 Simple and Smart Skin Care Steps to Reduce Wrinkles

Avoid sun exposure. Try to wear white or light colors, and wear a hat when you’re outdoors. Also, don’t use tanning booths, which can be worse than the sun.
Wear sunscreen. For the best anti-aging protection, Dr. Gerrish strongly recommends, “Apply sunscreen with at least an SPF 15 (sun protection factor) thirty minutes before sun exposure to protect your skin from harmful UVA and UVB rays. Look for one with zinc or titanium oxide in the ingredient list.”
Avoid environmental pollutants. Ozone, smoke, and gasoline fumes are just a few of the pollutants that can age skin and cause premature wrinkles.
Start an anti-aging skin care program. June Breiner, MD, an internist in Maryland suggests, “Consult with a non-surgical skin care doctor. There are many products available that thicken your skin and reduce wrinkles.”
Avoid smoking and second-hand smoke. Smoking takes away oxygen and nutrients, and it also increases the number of free radicals in your body’s cells, a main cause of skin aging. “The amount of cigarette consumption and the number of years you have smoked are correlated with an increase in premature wrinkles,” states Dr. Breiner.
Wear sunglasses. Other than staying indoors and away from windows, sunglasses are the best way to protect the thin, sensitive skin around your eyes from UV radiation.
Sleep on your back, if possible. Sleeping with your face pressed against the pillow can cause sleep lines, which can turn into wrinkles. Satin pillow cases can also help in the anti-wrinkle fight.
Use moisturizer. A good moisturizer will keep skin hydrated and soften wrinkles.
Exercise regularly. “It gets your cardiovascular system going, which is great for getting needed nutrients and oxygen to your skin,” Breiner explains. “You should get cardiovascular exercise for your heart and skin health, and weight strengthening exercises for muscle underlying your skin.”
Eat a nutritious, anti-aging diet. Drink plenty of water and teas, and get eight to ten servings daily of fruits and vegetables. Eat fresh caught Atlantic salmon three times a week or another fish high in omega 3 fatty acids, such as herring, mackerel, trout, or tuna. Foods have a tremendous ability to fight the aging process as they are chock full of antioxidants, vitamins, and minerals that your body needs to combat wrinkles, says Breiner.
Avoid processed and refined foods and sugars. They contain chemicals that can cause your skin to age prematurely
Try Retin-A or Renova. Gerrish recommends, “See your doctor for a prescription of Retin-A Retin-A, a cream that has been proven to reduce fine lines and wrinkles, and thicken thinning skin, which is part of the aging process.” If your skin is very dry, ask about Renova , a gentler formulation of the anti wrinkle cream.
Avoid stress. When you’re stressed out, your body releases a powerful aging hormone, cortisol, into your blood stream. “If you have chronic stress, take yoga, write in a journal daily, sing, take a walk, meditate. Do whatever works for you to reduce stress,” suggests Gerrish.

Greek Lemon Rice Soup Recipe

2010-11-04T17:11:00.000+00:00

Prep Time: 15 mins

Total Time: 30 mins

Ingredients

4 cup(s) broth, reduced-sodium beef
1/3 cup(s) rice
12 ounce(s) tofu, silken-style firm, light
1 tablespoon oil, olive, extra virgin
1/4 teaspoon turmeric
1/4 cup(s) lemon juice
2 tablespoon dill, Fresh and chopped
1/4 teaspoon pepper, black ground

Preparation

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.

2. Carefully transfer 2 cups of the rice mixture to a blender. Add tofu, oil and turmeric; process until smooth. (Use caution when pureeing hot liquids.)

3. Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat through.

What Is COPD?

2010-11-04T17:07:00.001+00:00

Once known as two separate conditions (emphysema and chronic bronchitis), COPD is a serious, disabling lung disease that makes breathing difficult.

Chronic obstructive pulmonary disease (COPD) is the fourth-leading cause of death in the United States and a significant cause of disability.
Most people are more familiar with the terms emphysema or chronic bronchitis, but COPD is the term doctors are using more today. "COPD is a term that the scientific and medical community is trying to get the public to recognize. It encompasses chronic bronchitis and emphysema. The reason we combined them is because they come from the same thing, mostly smoking, and they usually coexist," explains Norman Edelman, MD, chief medical officer for the American Lung Association in Washington, D.C.
COPD is a progressive disease, which means that it gets worse as time goes by if nothing is done to slow the course of the disease. While doctors cannot cure COPD or undo the damage to your lungs, changing your lifestyle (giving up smoking, staying physically active) and taking certain medications may help you remain active and healthy longer.
COPD: What Happens in Your Lungs
Changes in your airways and the air sacs in your lungs characterize COPD. These changes, which all reduce your ability to breathe easily, include:

Less elasticity of the airways, so there is less expansion to make room for the air you breathe in
Destruction of tissue walls between the air sacs (or alveoli) which means there is less ability to take in oxygen from air
Swelling of your airways due to irritation of the lining
Production of a greater amount of mucus, which then makes it harder to breathe

Emphysema is largely characterized by the destruction of the lung and air sac wall tissues, while chronic bronchitis results from inflamed or clogged airways. If you have a cough and a lot of mucus on most days for three months a year (at least) for two years in a row, you have chronic bronchitis. However, since both of these conditions occur together in the same person much of the time, they are now considered to be part of COPD.

The Timeline of COPD
For most people, COPD takes many years to become disabling. Unfortunately, says Dr. Edelman, many people do not talk to their doctor when they first become aware of the earliest signs and symptoms, such as shortness of breath. Many mistakenly believe this is a natural part of aging or slowing down, or they may think it doesn't matter because they are only feeling breathless during or after exercise. This is why many people don’t get diagnosed until COPD has progressed.
"We think anybody who is at risk for COPD — that is anybody who ever smoked — and anybody who is short of breath for any reason, even if they haven't smoked, should tell their doctor and ask for a test we call spirometry. It's a simple test that measures how well you breathe," he says. Depending on the results of that test, you might need further testing to find out if you have COPD or another lung disorder.
Initially you may only have COPD symptoms such as coughing or occasional shortness of breath. Periods when symptoms become worse are called acute COPD or exacerbations. As COPD progresses you may be told you have chronic COPD, which means that without medication to improve lung function you could have symptoms all the time. Even when you have chronic COPD that is under control, there may be times when you have acute COPD symptoms because of infections or something in the air that irritates your lungs and airways.
Understanding COPD can help you make choices that will prolong your active, healthy life.

Storing Fresh Fruits and Vegetables

2010-11-03T22:33:00.002+00:00

Fresh produce can be pricey, so the last thing you want is to throw away wilted vegetables and rotten fruits. Try these food storage tips to keep produce fresh.

Fresh fruits and vegetables should definitely be part of your diet, but it's easy to rack up half of your grocery bill before you ever leave the produce section. And when you've spent that much money, you'd hate to waste it by tossing out fruits and vegetables that spoiled before you had a chance to eat them. Proper food storage is the key to saving your fresh produce — and your money.

"How you store fruits and vegetables will impact how fresh your produce will stay," says Erin Palinski, RD, a registered dietitian in private practice in northern New Jersey. For instance, it’s important to quickly get vegetables that tend to wilt into the refrigerator. Storing vegetables at room temperature can make them softer than you may like.
Plus, fresher produce simply tastes better. "Produce that begins to decay will have a different, less-pleasant taste than fresh produce," says Palinski.
Food Storage: Basic Rules
"Produce that tends to last for a long period of time, such as potatoes and onions, is usually best stored in a cool, dark place," says Palinski. Produce that spoils quickly should be refrigerated to help extend the shelf life and should be washed only before eating, since additional moisture may speed the spoiling process.
It’s also best to refrigerate produce at about 38 degrees Farenheit and store it in the produce drawers, says Palinski. "If you are going to wrap produce, use paper bags instead of plastic bags." Another storage trick is to use perforated plastic bags for refrigerated produce.
If your vegetables are nearing their “expiration dates,” but you won't have a chance to make use of them, you don't have to throw them away. Palinski suggests blanching (a quick boiling process), then freezing them in a plastic wrapping.
Food Storage: Tips for Common Foods
Follow these guidelines for storing vegetables and fruits:

Apples: At room temperature for up to seven days or refrigerated in a plastic bag if you won't eat them that quickly.
Bananas: At room temperature, both ripe and unripe.
Grapefruit: At room temperature for one week or refrigerated for up to two or three weeks.
Peaches: At room temperature in a paper bag if unripe; remove from the bag when ripe and eat within a day or two.
Strawberries: Refrigerated for one to three days without washing.
Oranges: At room temperature for a day or two or refrigerated for up to one or two weeks.
Broccoli: Refrigerated for three to five days.
Carrots: Refrigerated, stored in a plastic bag with the green tops cut off.
Iceberg lettuce: Refrigerated in a plastic bag after rinsing and drying.
Tomatoes: At room temperature, out of direct sunlight — they quickly lose their taste if refrigerated.

Another important point: Don't pile all your fruits and veggies together in one bowl — they can cause each other to spoil. "Keep quick-ripening vegetables away from foods like avocados, cantaloupe, tomatoes, pears, and apricots," says Palinski. "These items emit ethylene, a gas that can cause nearby vegetables to spoil more quickly." Most apples also emit this gas.
Food Storage: Plan Ahead
Storing fresh produce properly helps it last, and planning before you go food shopping can help you maximize your fresh produce costs. "Make a plan of what you're going to eat over the next few days, and then buy only the produce you need for that plan," says Palinski. "Also, try shopping for produce twice a week — every three to four days — to select the freshest produce and avoid buying too much since some will inevitably go to waste."
At the store, make the fresh produce section one of your last stops before checkout. "This way, there will be less time between the grocery store and the refrigerator," adds Palinski.
Plan your meals to use the fruits and vegetables that are most perishable first. Vegetables that spoil relatively quickly include tomatoes, broccoli, asparagus, and mushrooms. Vegetables that last a little longer are peppers, squash, spinach, and most types of lettuce. Root vegetables like onions, carrots, potatoes, and garlic can last much longer.

Osteoporosis

2010-11-03T22:32:00.003+00:00

From exercise to diet, find out how you can reduce your risk of osteoporosis.

You can reduce your risk of osteoporosis by making several changes in your lifestyle. Osteoporosis prevention relies primarily on a healthy, calcium-rich diet, adequate vitamin D intake, weight-bearing exercise, and other healthy habits. Making the right choices now can significantly impact your level of osteoporosis risk later in life.

“Prevention is the key word that we don’t say enough. We talk about what needs to be done once someone has been identified to be in an early stage of the disease. Folks need to be very conscious of their own behaviors,” advises Lenard Kaye, PhD, director of the University of Maine Center on Aging. Kaye and his colleagues recently completed a series of national focus groups with women and health professionals to assess priorities and awareness surrounding osteoporosis prevention and management. He highlights several lifestyle choices that have been shown to help reduce the risk of bone loss and osteoporosis:

1. Increase your calcium intake.

daily calcium supplement

2. Engage in weight-bearing exercise.

weight-bearing exercise

3. Revamp your diet.

4. Maintain a healthy body weight.

5. Toss the soda.

6. Stop smoking.

7. Monitor your alcohol intake.

8. Talk to your doctor about medications that might negatively affect your bones.

negative side effects

9. Get screened.

bone density screening

“Some folks have a rather pessimistic view of osteoporosis and other conditions. They either have the fatalistic view that it’s unavoidable or they continue to delude themselves into thinking they are invincible. Either perspective is flawed. What you want is for people to take on a realistic view of themselves and their capacity to prevent a wide range of chronic illnesses,” says Kaye, and osteoporosis is no exception.

10 Healthy Breakfast Ideas

2010-11-01T20:37:00.002+00:00

Take a fresh look at what makes a nutritious breakfast and what foods are good to eat at the most important meal of your day.

Breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices.

“A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit,” says Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence. “All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.”
Healthy Breakfast Ideas
Here are some ideas to get your day started right:

Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry.
Get a good “warm-up.” Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston, recommends hot cereal: Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume.
Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.
Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.
Call on cottage cheese. Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber.
Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.
Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.
Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.

Grilled Greek Chicken Salad Recipe

2010-10-31T20:32:00.003+00:00

Prep Time: 30 mins

Cook Time: 12 mins

Rest Time: 4 h

Total Time: 42 mins

Ingredients

4 chicken, breast, skinless, boneless halves
1 tablespoon lemon juice
1 tablespoon oil, olive
1 tablespoon oregano, fresh, or 1 teaspoon dried
2 clove(s) garlic, minced
1/4 teaspoon pepper, black ground
3 medium cucumber(s), seeded and coarsely chopped
2 medium tomato(es), red or yellow, coarsely chopped
1/2 cup(s) onion(s), red, sliced
lettuce, mixed greens
1/3 cup(s) dressing, reduced-calorie creamy cucumber
1/2 cup(s) cheese, feta, crumbled
1/4 cup(s) olives, Kalamata, pitted

Recipe Tip:

Marinate 4 to 24 hours.

Preparation

1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine lemon juice, oil, oregano, garlic, and pepper. Pour over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.

2. Meanwhile, in a medium bowl, toss together cucumbers, tomatoes, and red onion.

3. Drain chicken, discarding marinade. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170°F), turning once.

4. Transfer chicken to a cutting board; cut into bite-size pieces. Toss with cucumber mixture. If desired, serve on salad greens. Drizzle salad dressing over. Sprinkle with feta cheese and olives.

Why Anxiety and Alcohol May Go Hand-in-Hand

2010-10-31T20:30:00.000+00:00

People with social anxiety disorder — like those who think others are constantly criticizing them — often drink to self-medicate.

Most, if not all of us, feel anxious from time to time. Perhaps we're running late to work, or we have an urgent deadline awaiting us once we get there. But in any given year, about 40 million adults are dealing with a more serious level of anxiety called an anxiety disorder. And in many cases, people with an anxiety disorder also have a problem with alcoholism.

Anxiety and Alcoholism: The Connection
A type of anxiety disorder called social anxiety disorder appears to have a particularly strong link to alcohol abuse. Nearly half of all people diagnosed with social anxiety disorder also meet the definition for so-called "alcohol use disorder." And women with social anxiety disorder appear to be more likely to have an alcohol problem than men.
Social anxiety disorder is also called social phobia. People with this problem have an unusually strong sense of anxiety while they're out in public. Although many of us have a fear of speaking to large groups, people with social anxiety disorder may even have trouble eating, having a conversation, or doing other everyday activities in public without having the sense that they're being watched or judged.
A recent study that tracked adolescents into adulthood over roughly 14 years found that those with social anxiety disorder at the beginning of the study were roughly 4.5 times more likely to develop alcohol dependence.

Most, if not all of us, feel anxious from time to time. Perhaps we're running late to work, or we have an urgent deadline awaiting us once we get there. But in any given year, about 40 million adults are dealing with a more serious level of anxiety called an anxiety disorder. And in many cases, people with an anxiety disorder also have a problem with alcoholism.
Anxiety and Alcoholism: The Connection
A type of anxiety disorder called social anxiety disorder appears to have a particularly strong link to alcohol abuse. Nearly half of all people diagnosed with social anxiety disorder also meet the definition for so-called "alcohol use disorder." And women with social anxiety disorder appear to be more likely to have an alcohol problem than men.
Social anxiety disorder is also called social phobia. People with this problem have an unusually strong sense of anxiety while they're out in public. Although many of us have a fear of speaking to large groups, people with social anxiety disorder may even have trouble eating, having a conversation, or doing other everyday activities in public without having the sense that they're being watched or judged.
A recent study that tracked adolescents into adulthood over roughly 14 years found that those with social anxiety disorder at the beginning of the study were roughly 4.5 times more likely to develop alcohol dependence.
Anxiety and Alcoholism: Deepening Disorders

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People with social anxiety disorder may use alcohol to dampen their anxiety when they have to appear in public. Over time, they may feel a greater need to drink to cope with anxiety, and they may choose alcohol over taking healthier steps to ease their anxiety.
However, alcohol use can add to people's overall problems rather than relieve them. People who have social anxiety disorders plus alcohol problems are more likely to have more severe symptoms of anxiety, other emotional problems and health conditions, and more difficulty interacting with other people than individuals who only have the social anxiety disorder.
It's possible that if you have social anxiety disorder, alcohol use can also interfere with your ability to successfully treat the condition. One study found that people who drank less before being treated for anxiety showed greater improvement in their social interaction anxiety, which means tasks like dealing with authority figures or talking to someone of the opposite sex.
Anxiety and Alcoholism: Getting Treatment
Doctors can recommend a variety of therapies to treat social anxiety disorder, which may help lessen people's desire to quiet their anxiety with alcohol. Medications commonly used for the condition include the antidepressants paroxetine (Paxil), sertraline (Zoloft), and venlafaxine (Effexor).
Patients may also take benzodiazepines, such as clonazepam (Klonopin), or beta-blockers, such as propranolol (Inderal), which can reduce the physical symptoms of anxiety, such as shaking and rapid heartbeat.
A mental health professional can also offer cognitive-behavioral therapy that teaches patients how to change their ways of thinking about being in public and how they behave in the face of situations that trigger anxiety. In some cases, patients may first need to be treated for alcoholism before addressing the anxiety disorder.
With the right health team and treatment plan, ultimately both conditions can be resolved, enabling you to get back to enjoying your life.

Is Red Wine Really Good for You?

2010-10-30T17:00:00.001+01:00

With contradictory studies about red wine's benefits, many wine drinkers are confused — so we've gone to an expert to get the scoop.

Enjoy unwinding at the end of the day with a glass of wine? While there is no doubt that drinking wine (or any alcoholic beverage) in excess can adversely affect your health, career, and social relationships, there is evidence that moderate consumption of wine may have significant health benefits. Great, right? However, some health professionals continue to warn against the dangers of alcohol consumption, making it hard to piece together the real story about wine, your health, and longevity.
Much of the interest in wine, and red wine in particular, has to do with its antioxidants. Known as polyphenols, they are thought to protect your body's cells and tissues against damage that can lead to the development of diseases such as cancer and heart disease. Here is what we know so far about polyphenols.
3 Documented Benefits of Red Wine
For years, researchers have been investigating the effects of drinking red wine, along with how much is enough and how much is too much. Among the health benefits that have been associated with wine are:

Reduced risk of death. People who drink moderate amounts of alcohol, particularly red wine, are less likely to die from any cause during any specified time period than non-drinkers. Why red wine? The polyphenols in wine primarily come from the colored skins of grapes, so red wine tends to have a greater concentration of polyphenols than white wine, according to Georges Halpern, MD, PhD, distinguished professor of pharmaceutical sciences at Hong Kong Polytechnic University, and a researcher who has studied the health benefits of wine. "It seems that these substances in higher concentration have a better protective effect on the cardiovascular system and possibly other systems," says Dr. Halpern.
Decreased risk of heart disease. Moderate consumption of red wine has been associated with a reduced risk of dying from heart disease. That may be due in part to the fact that alcohol has been shown to increase high-density lipoprotein (HDL) or "good" cholesterol. Red wine benefits may also include the reduced risk of blood clotting, which can lower your risk of having a heart attack or stroke.
Protection from certain cancers. Laboratory studies have found that the antioxidant compounds in wine may block the formation of cancers and slow the growth of cancerous tumors. One recent study found that alcohol consumption was associated with a decreased risk of thyroid cancer, non-Hodgkin lymphoma, and renal cancer.

Researchers are also conducting studies to determine whether red wine benefits might include prevention of other diseases and conditions — such as age-related brain changes and diabetes.

A Heads-Up on Posture: Don't Be a Slouch!

2010-10-30T16:57:00.000+01:00

Standing up straight is only part of the picture. Learn how the way you sit, sleep, and carry items can keep you pain-free.

When I was a child, my grandmother was constantly after me, saying, "Sit up straight! Don't slump in the chair! Walk tall!" At just about every family gathering, I could count on Grandma giving me a lecture about posture. The message was the same even as I got older. In my teenage years, the reminders became a source of embarrassment and sometimes I would actually try to hide to escape her persistent pestering!
Well, now I'm an adult with children of my own. Often, while observing my youngest, the faint stirrings of Grandma's voice resound in my head. I'm actually surprised to hear my own voice echoing her very words to this child!
How Poor Posture Happens

Poor posture is easy, whereas adapting habits of good posture often requires conscious effort. Most people do not think about their posture until someone brings it to their attention. The benefits of good posture far outweigh the ease of slouchy poor posture.
You could say that poor posture habits have followed trends in society. Children carry huge overloaded backpacks, adults lug briefcases to work, and thousands of people spend hours hunched over computers, whether for work or play.
Poor posture is not only habitual, but is also seen in people with low self-esteem, degenerative problems affecting the spine, pain-causing muscle guarding, and obesity.

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Change takes willpower. However, the rewards of good posture are well worth the effort. You will feel great, and your physical appearance will look tall and confident.
What Does Good Posture Look Like?

The body is straight, but not robotic. The appearance is relaxed, as the ears, shoulders, hips, knees, and ankles align in one straight line. If you hung an imaginary plumb line from the earlobe, the line would hang straight through the middle of the anklebone. Good posture means there is musculoskeletal balance. This balance helps to protect the joints in the spine from excessive stress. It also guards against injury and possible deformity. Good posture is a great tool to help prevent pain.
Starting Your Day

Stand up and stretch your arms above your head. The American Chiropractic Association (ACA) suggests, "Do the 'hug your best friend.' Wrap your arms around your body and turn as far as you can to the left, then to the right."
Exercise regularly to keep the abdominal muscles strong to help support the spine.
Avoid wearing high-heeled shoes. Choose shoes that offer good foot support and comfort. Some styles can affect the body's center of gravity. Flat shoes are better.
Look at yourself in the mirror. Is your posture good? Think about your posture and how to maintain it throughout the day's activities. Practice makes perfect!

Purses, Backpacks, and Briefcases

Carry only the items that are required for each particular day.
Avoid a heavy purse, tote, or bag worn over one shoulder. This can place too much weight on one side of the body and can cause neck, shoulder, and back pain. If you must use a bag or briefcase with a single strap, make sure the strap is padded and wide. The ACA suggests wearing a strap that is long enough to place over the head, and rest the strap on the side opposite the bag or briefcase. This can help to distribute the weight more evenly.
People of all ages use backpacks today — preschoolers, students, office employees, teachers, backpackers, even grandparents! Many people pack the backpack to its absolute capacity. Some children carry almost as much weight in their backpack as they weigh! A loaded backpack should not exceed 15 percent of the body's weight and never more than 25 pounds. Consider the following backpack tips:

Choose a backpack made of a lightweight material.
Make sure the shoulder straps are adjustable, wide and padded. A backpack with a waist/hip strap is preferable. Wear the pack with both shoulder straps and hip strap.
Pack heavier items close to the back. Backpacks with many compartments will help you equalize and distribute the load. Pointy objects should be packed away from the wearer's spine.
Parents can talk to their child's teacher and arrange for a separate set of books to be kept at home, eliminating the need to haul books back and forth.

Working at a Desk: Posture-Friendly Tips

Choose office furniture that is ergonomically designed and that fits your body.
Sit with your back against the back of the chair with knees at hip level. Consider using a footrest. A small pillow or rolled towel placed at the lower back can offer needed support.
The workstation or desk should be at elbow height. Adjust chair height to meet this need.
Sit with your shoulders straight and parallel to the hips.
Don't slouch or lean forward to view work or the computer monitor. Either move closer to the work or move the work closer to you. Tilt the monitor so the center of the screen is at eye level for easy viewing.
Don't cradle the phone between your head and shoulder! It is much better to use the speakerphone or hold the phone in your hand.
Get up, walk tall, and stretch often.

Going to Sleep

A firm mattress will help keep your spine aligned! However, a few other tips to maintain great posture during sleep include:

Don't sleep on your stomach. Sleep on your side or back.
When lying on your back, place a pillow under your knees. This will ease low-back tension.
When lying on your side, place a pillow between slightly bent knees. This will help keep the spine straight.
Although oversize cushy pillows are inviting, they do not benefit your spine. Instead, use a pillow that allows your head to align with the rest of your body.

Of course, there are hundreds of other ways to help establish a lifestyle supporting good posture. Your doctor or chiropractor can give you many personalized tips to help you gain the benefits good posture offers.

7 Secrets of a Good Diet

2010-10-26T21:18:00.002+01:00

Follow these tips to stay on track with your healthy eating plan.

To help you stay on track with your healthy eating plan, follow these tips:

Do not skip meals. Skipping meals may cause your metabolism to slow down or lead you to overeat at your next meal.
To lower your risk for chronic diseases, such as coronary heart disease and type 2 diabetes, select high-fiber foods like beans, fruits, vegetables, and whole-grain breads and cereals.
Choose lean beef, turkey breast, fish, or chicken with the skin removed over fattier meats.
Have three daily servings of vitamin Dâ€“fortified dairy products, like low-fat or fat-free milk, yogurt, or cheese. You can also take a daily calcium and vitamin D supplement.
Choose foods fortified with vitamin B12.
Keep healthy snacks like dried apricots, whole-wheat crackers, peanut butter, low-fat cheese, and low- sodium soup on hand. Stay away from snacks that are high in fat and sugar, like cake, candy, chips, and soda.
Drink plenty of water or water-based fluids.

The Osteoporosis Prevention Diet

2010-10-26T21:17:00.000+01:00

A calcium-rich diet can help fight osteoporosis, and the sooner you begin, the better.

By Madeline Vann, MPH

Medically reviewed by Lindsey Marcellin, MD, MPH

If you are concerned about osteoporosis and maintaining healthy bones, simple changes to your diet can help. Eating a variety of foods rich in calcium, vitamin D, and other vitamins and minerals is essential to long-term bone health.

“Nutrition plays a key role in building and keeping bones strong,” says Lona Sandon, RD, assistant professor of clinical nutrition at the University of Texas Southwestern in Dallas. “Bone cannot build the matrix of tissues it needs for optimum strength without optimum nutrition. Bones are made up of more than just calcium. You need adequate protein, vitamin D, vitamin K, and the right amount of phosphorous, too.”
Calcium Plus: Creating a Bone-Healthy Diet
The first thing you can do to get more calcium through your diet is to incorporate dairy products into each of your meals. “Low-fat or skim dairy foods add needed calcium, vitamin D, and protein to any meal,” says Sandon.
Look for a low-fat label on these calcium-rich dairy options:

Yogurt
Milk
Cheese
Cottage cheese

Other foods that include calcium and vitamin D include:

Beans
Almonds
Canned sardines with bones
Canned salmon with bones
Fortified cereal, juice, or soy milk

Sandon says that a fear of fat has caused many people to remove cheese from their diet, but this might not be good for bones. “Broccoli may have some calcium in it, but it is very low in comparison to dairy foods and not as easily absorbed. So I say add the calcium and protein back to your broccoli by adding a slice of cheese,” advises Sandon.

Calcium: Bone Up on the Recommendations
It is important to get the recommended daily value of calcium for your age. These guidelines can serve as your point of reference:

Ages 9 to 18: 1300 milligrams (mg)
Ages 19 to 50: 1000 mg
Ages 51 and above: 1200 mg

These numbers may seem intimidating, but are less so when you consider that a single 8-ounce serving of milk provides 300 mg of calcium. National surveys suggest that many women and girls get less than half of the recommended daily amount of calcium. It is never too early — or too late — to begin adding calcium to your daily diet. Two to three cups of milk per day, a few slices of cheese, and perhaps some yogurt, can provide most people with adequate amounts of calcium. It is possible to get too much of a good thing, though — consuming more than 2,500 mg per day of calcium is not recommended. However tempting it may be to snack on cheeses and other dairy products throughout the day, getting too much calcium can cause problems with absorbing other important minerals, so be sure to stay within your recommended range.
If you are unable to digest dairy products because of lactose intolerance or another digestive issue, you may be able to get calcium from supplements or other food sources. Still, Landon says dairy products remain the best source of calcium and recommends yogurt as an option for those who are lactose intolerant: “Yogurt has enzymes that break up the lactose, so most people can tolerate yogurt without problems. Also, people who are lactose intolerant can try drinking milk or eating cheese with meals to lessen symptoms. There are also many lactose-free milks on the market,” says Landon.
Calcium’s Helper: Vitamin D
Vitamin D plays an important role in the process of bone building. Without it, your body cannot get calcium from the foods you eat. Most adults need at least 400 IU of vitamin D each day; those who do not get enough vitamin D are at increased risk for osteoporosis. “To really get enough vitamin D naturally, you need to spend about 15 minutes [without sunscreen] in the sun each day,” says Sandon. “Food is a very poor source of vitamin D.” That said, eggs, saltwater fish like cod and mackerel, and fortified milk are some dietary sources of vitamin D. Vitamin D supplements may be particularly useful for people who are homebound or live in areas where there is less sunlight.
Eat Your Fruits and Vegetables
Variety in your diet is also important for bone health. A study of 171 adults showed that those whose diets were more alkaline, which results from eating many different types of fruits and vegetables, retained more calcium.
For good bone health, simple changes such as eating more dairy for calcium, getting 15 minutes of sunlight daily, and eating your veggies can effectively help to protect you from osteoporosis

11 Hot Tips For Lasting Longer in Bed

2010-10-22T14:50:00.000+01:00

Ever wanted to achieve more sexual pleasure for you and your partner?

Have you ever felt like your sexual patterns are preventing you and your lover from experiencing sex as blissfully as you know it can be?

Does the prospect of having sex sometimes seem too daunting just because of a history of unsatisfying experiences?

Changing your sexual patterns may be a burning issue for you, a passing curiosity or perhaps you know someone that could benefit from this information.

In any case I am sure you will find the following informative and interesting.

1. Slow down.

It may seem obvious, but the number one way to make sex last longer is to do everything slower.

Breathing, feeling, foreplay, kissing and intercourse are all parts of the sex act that do not need to be rushed.

2. Give everything time.

Every moment in sex is worth experiencing fully.

Let things unfold in their own time and you will be rewarded with richer experiences during sex and more learning and satisfaction from sex.

3. Deepen your breathing.

Our breath connects us deeply to our body and its rhythms, as well as the rhythm of other bodies near us.

Focusing on breathing also helps to quiet the mind and sooth any internal dialogue that may be interfering with our natural enjoyment of the sex.

Here's a hint, try synchronising your deep slow breathing with your partner's.

4. Let go of expectations.

Without expectations around sex, we are free to more naturally savour the experience however it is!

We can be more open to the experience and learn more as a result.

Without expectations we free ourselves from disappointment.

Here's a trick see if you can implement these techniques to improve your sex, without caring whether they work!

5. Focus on pleasure in sex rather than the sex act or outcome.

Regardless of certain ideas of sex perpetuated in the world, sex is not about the ending, it is about the whole experience.

Getting the girl, having an orgasm, giving an orgasm these are all important aspects of sex.

But the most important element of sex is pleasure!

When you start enjoying every moment of sex it will go on as long as you want!

6. Increase knowledge of your body.

Take the time to understand what brings you pleasure and learn how to pleasure yourself better. Don't forget to share your new knowledge with your partner too.

Read up about anatomy. The human body is amazing!

7. Increase knowledge of your partner's body.

Don't be afraid to ask questions and always be open to trying new things in bed. Explore every part of your partner's body like you have never seen or touched it before.

Every time you engage in sex it is a perfect opportunity to expand your sexual knowledge.

You can learn a lot about the human body by asking friends about their experiences too.

8. Reframe sex as a nurturing healing act.

When we attach shame and guilt to sex it is no wonder that it doesn't flow naturally. Adjust your mindset around sex to reflect only positive aspects.

Sex feels so good, how could a gift like this be anything other than healing!

9. Let go of performance anxiety.

Performance anxiety is unnecessary. Be kind to yourself. Learn to forgive yourself if things don't go perfectly, and then learn to stop caring about perfect anyway.

10. Feel your body from within.

Our sensual experience can be deepened dramatically by focusing on our experience from within our body.

Get out of your head and let your consciousness move to the centre of your body.

11. Be present.

Don't let the mind wander or engage in pointless internal chatter. Don't let your fantasies and thoughts take you further from the experience at hand.

Be in the present experience and the present moment.

So there you have it. Any of these tips individually can start to impact on your sexual performance right now. If you learn them all, you will be a master of your body in and out of the bedroom.

Don't be daunted if it takes a little time though these are life changing techniques and may take a bit of practice.

And most importantly of course, enjoy yourself practising!!

7 Ways To Lose Weight Without Dieting

2010-10-22T14:45:00.001+01:00

1. When you have finished your meal, say an affirmation out loud several times. Heres some suggestions: Ive now finished eating till lunch/dinner/6.00 pm. (whatever is suitable given the circumstances) or I have eaten enough food to last me till . or Im full and do not need to eat till Experiment to find the format that's right for you, and then say it with conviction several times preferably out loud at the end of the meal.

2. If you comfort eat to suppress emotions and stay cheerful, take the Bach flower remedy Agrimony. These simple, safe remedies based on flowers have been in use for over fifty years. They're safe to take even if you're taking medication.

3. Put your fork or your sandwich down between mouthfuls. This way you are likely to eat less and enjoy your food more - your stomach has time to register that it's full, which it doesn't have if you gobble your food down.

4. If you crave chocolate, try taking a zinc supplement or eating foods that are rich in zinc (e.g. seeds, leafy green vegetables and seafood). This is a magical tip for lots of people who thought they would never master their desire to eat chocolate.

5. Sit at the table to eat, but clear the table of bills, things to do, etc. It doesnt help you to control what you eat if youre looking at unpaid bills.

6. Drink more water we often misinterpret the bodys thirst request as a food request. When you feel hungry, drink some water and wait a while to see if you really are hungry.

7. Use a smaller plate, so that it looks as though you have more. We eat with our eyes as well as with our mouths and stomachs.

7 Tricks How To Stick To Your Decision To Lose Weight

2010-10-20T22:41:00.000+01:00

So, youve decided to lose weight. You're changing your eating habits, you began to exercise... But do you know what the most difficult part is?

It's ability to stay on track. Here are few tips that will help you to stay on track:

1. Remind yourself about your reasons.

Write down all the benefits of loosing weight and review it on a daily basis. It doesn't take long, and it will keep you motivated through the day.

2. Use affirmations

Repeat the positive phrase to yourself whenever you have chance to or if you need inspiration.

3. Use visualization

Visualize yourself being slim. Imagine how you feel Imagine what your friends will say Use the power of your imagination to stay on track.

4. Form a success habit.

First, ask yourself what habits it will take to lose weight. Exercising on a daily basis? Cooking healthy food?

It is the fact that in 30 days you can turn almost anything into a habit!
ALL of our habits are formed the same way. By doing something over and over again until it becomes second nature. So all you have to do to form a new habit is to repeat the same action over and over again every day during 30 days. After 30 days it will become a habit.

But here is a catch: you can't afford to skip a single day. If you do you'll have to start over again. During first thirty days, if you miss even a single day of practice reset your 30-day clock to Day One and start from the beginning.

5. Find more time for cooking and exercising

If you think you don't have time for loosing weight, think again. Do you have time for watching TV? Reading newspapers or magazines? Chatting with friends? Well, if "yes" than you definitely have time for weight loss.

You don't have to eliminate all your activities; you can just cut back on them. Just trim by 10% the amount of time you spend on each of your daily activities. And invest the extra time in loosing weight.

6. Fight the temptation.

It is really very easy. All you have to do is prioritize. For example, if you see a pack of delicious cookies in the store and suddenly start craving one, ask yourself: "What do I want more: to eat this cookie or to have a beautiful slim body?" Listen to yourself. Is this cookie really so important to you?

If you're still craving it use the 10 minute rule. Take your mind off food for the next 10 minutes. If you're in a grocery store go to the book section and pick a very interesting book instead. Most of the time your craving will stop.

If not, you can take one serving and give the rest of the cookies to your neighbor. Or put them somewhere where it would be a problem for you to get them.

5 Tips For Getting The Most Out Of Your Lomi Lomi Treatment

2010-10-20T20:32:00.000+01:00

Anyone who's had a hawaiian lomi lomi massage from a skilled and caring practitioner knows very well the deep levels of relaxation and rejuvenation that can be achieved.

However, as powerful as lomi lomi massage is, there are specific things that we can do before and after the lomi lomi treatment to ensure that we get the absolute most out of the experience.

Here are my top 10 tips for getting the most out of your lomi lomi treatment.

1) Make your lomi lomi treatment your number 1 priority.

On the day of your lomi lomi booking, make sure that you organize yourself so that the most important thing in your day is your lomi lomi treatment. This means making sure that you clear your schedule so that you are free 1 hour either side of your lomi lomi treatment.

This will give you enough time to slow down and relax before your treatment, it will ensure you arrive on time without stress, and at the end of your lomi lomi, it will give you time to more slowly integrate back into your world, without having to rush back in.

2) Make sure you are clean and comfortable before your lomi lomi.

When we get onto a massage table, it's only natural that we can become a little self-conscious about our bodies.

In order to be able to relax, it's a good idea to shower before having a treatment. This will not only make sure that you are clean, smell nice and feel comfortable on the table, but will also begin the process of warming up your muscles and relaxing your system.

It is also a good idea for men to have a shave a couple of hours before-hand, so that the face massage is enjoyable (i.e. not rough) and for women, you may feel more comfortable if you have performed your hair removal routine a day or two before your lomi lomi treatment.

3) Make sure you are well hydrated before your lomi lomi.

As lomi lomi can be a fairly intensive treatment in terms of detoxifying the body, you will need to make sure that you are well hydrated before your treatment.

Now this doesn't mean that you need to flood your body with water, but rather it means keeping a water bottle with you all day, and taking regular mouthfuls to keep your water levels topped up.

However, you shouldn't drink anything at least 3o minutes prior to your lomi lomi treatment, otherwise you may find yourself

needing to go to the bathroom in the middle of your lomi lomi.

In regards to food, it's good idea to avoid eating heavy food, such as meats, pastas and dairy at least an hour befor your lomi lomi treatment, this will help your system relax and ensure that your body's energies are free for healing and not spent in digesting food.

4) Create an intention for your lomi lomi treatment.

As lomi lomi works on treating the whole person, and we each create our own reality with our thoughts, creating an intention for how you would like the lomi lomi to help you is a powerful way to actually 'make it happen'. In fact, it turns the lomi lomi into a powerful 'prayer' for calling what you want into your life, whatever that may be.

"Ask, believe and you will receive!"

5) During your lomi lomi, breathe into your tension.

A skilled and intuitive lomi lomi practitioner will naturally be drawn to your areas of tension and although they will never 'force' their way into these areas, you may feel your body/muscles wanting to 'resist', which can result in some pain/discomfort.

The way to alleviate this is simply to breathe. When your lomi lomi practitioner finds an area that is particularly tense/painful, you should take a deep breath, and visually your breath going into that area.

Then, as you exhale you will feel the tension/pain dissolve as that area relaxes.

The key is to work with your practitioner and let them 'into' your body as they peel back the layers of tension, like removing the layers of an onion.

The philosophy of lomi lomi is where there is 'relaxation' there can be no illness!

After your lomi lomi, it's really nice to have a cleansing warm shower to wash away any lingering 'energy'.

It's also a good idea to go and sit somewhere peaceful, preferably in nature and allow yourself some time to 'come back to earth' and integrate the lomi lomi experience. This is especially so before getting behind the wheel and driving anywhere.

It's also a 'must' to drink plenty of water afterwards as the effects of the lomi lomi in detoxifying/healing your body will continue to work well after the treatment.

So there you have it. I hope these tips help you get the most out of your lomi lomi treatments as they have for myself and my clients.

Your Thyroid and Weight loss – The Connection is Real

2010-10-19T10:50:00.000+01:00

Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight – you may either gain weight, lose weight, or may find that losing weight is harder than usual.

Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.

Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.

Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.

Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.

While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.

Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.

Problem? What Problem
The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the body’s metabolism slow to adapt to the lesser amount of available energy.

If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.

Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.

This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.

Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.

First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.

For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to maintain 150 lbs.

You may consult a nutritionist to help you come lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.

Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.

While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.

Why You Can't "Spot Reduce"

2010-10-19T10:49:00.000+01:00

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important
Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth
It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts
Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment
Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.

Rosemary Roasted Potatoes and Tomatoes Recipe

2010-10-18T14:48:00.000+01:00

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Ingredients

1 pounds potato(es), new (tiny), scrubbed and quartered
2 tablespoon oil, olive
1 teaspoon rosemary, snipped
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
4 tomato(es), plum, quartered lengthwise
1/2 cup(s) olives, Kalamata, pitted, halved
3 clove(s) garlic, minced
1/4 cup(s) cheese, Parmesan, grated

Preparation

1. Preheat oven to 450°F. Lightly grease a 15x10x1-inch baking pan; place potatoes in pan. In a small bowl, combine oil, rosemary, salt, and pepper; drizzle over potatoes, tossing to coat.

2. Bake for 20 minutes, stirring once. Add tomatoes, olives, and garlic, tossing to combine. Bake for 5 to 10 minutes more or until potatoes are tender and brown on the edges and tomatoes are soft. Transfer to a serving dish. Sprinkle with Parmesan cheese.

A Great Reason to Nap: Midday Snoozes Can Boost Your Memory

2010-10-18T14:43:00.002+01:00

Calling all workaholics and night owls: There is mounting evidence that dreaming and power naps are good for brain health and, more specifically, memory recall. This may come as good news for chronically sleep-deprived teens and college students gearing up for the new school year.

Several new studies have emerged in recent months suggesting naps boost information retention and learning.

Earlier this year, a study conducted by researchers at the University of California, San Diego, indicated that rapid-eye-movement (REM) sleep may enhance creativity and problem-solving. Participants were given various puzzles in which they had to come up with a word that links three other seemingly unrelated words. They were then instructed to take a nap, after which they completed more puzzles. Those who experienced REM sleep were able to solve 40 percent more puzzles than they had before their naps, while those who rested without falling asleep or didn’t experience REM did slightly worse post-nap.

According to the paper’s lead author, this improvement suggests that during this sleep phase, information is moved from the hippocampus region of the brain – an area responsible for the formation of new memories – to the neocortex, which holds older memories and experiences. Once the information is in the neocortex, the brain is able to associate the new information with older information, which can result in increased ability to solve problems and develop new ideas.

Another study conducted at the University of California, Berkeley, further supports the link between napping and improved ability to learn and complete tasks. The study, announced in February, found that those who napped for 90 minutes between learning sessions improved their scores, while those who didn’t nap had worse scores.

High schoolers and college students should also take note: The same research team at Berkeley previously found that pulling an all-nighter decreases the ability to retain new information by nearly 40 percent, due to a shutdown of brain regions during sleep deprivation.

What Our Dreams Might be Saying

The recent movie “Inception” raises questions about dreams and where they come from, but real-life science suggests that dreams may actually be the brain’s way of communicating to us that it is synthesizing information we’ve learned. In a study published in the journal Current Biology in April, scientists at Beth Israel Deaconess Medical Center in Boston asked 99 college students to undergo a computer exercise where they had to navigate a complex 3-D maze as quickly as possible. Afterward, half of the participants took a 90-minute nap, while the others remained awake and were asked to rehearse the maze in their heads.

Five hours later, the students performed the maze task again. The nappers who reported dreaming about the maze did significantly better than both their counterparts – the non-nappers and nappers who did not dream about the maze. According to the researchers, this suggests that while dreaming, the brain is processing information at a higher level and looking to find deeply stored associations for the new memories.

Squeeze In a Nap Whenever You Can

A 20-minute power nap is often enough to refresh your brain and body; this length is usually enough to leave me feeling rejuvenated without making an impact on my schedule.

If your calendar allows, naps between 60 and 90 minutes long have been shown to improve memory retention, as the above studies demonstrate. Naps of this length might be particularly helpful for students cramming for a test. However, keep in mind that anything longer than 90 minutes may affect your ability to sleep at night.

Mind your health,

Dr. Keith Black

For more information on Dr. Keith Black, visit the Cedars-Sinai Neurosurgery Department.

Eating Disorders

2010-10-17T12:05:00.003+01:00

Understanding Eating Disorders Diagnoses and Current Trends

Although certain eating disorders such as anorexia nervosa and bulimia are well-known, there are other terms being used that are not so common and in fact are not official diagnoses. There are three official eating disorders diagnoses: anorexia nervosa, bulimia nervosa and eating disorder not otherwise specified (EDNOS). Within each of these diagnoses, eating disorders treatment professionals have seen a variety of ‘types of eating disorders’. Binge eating disorder (BED) is a type of eating disorder not otherwise specified (EDNOS) and is characterized by recurrent binge eating without the regular use of compensatory measures, such as purging through vomiting, restrictive eating and/or over-exercising, to counter the binge eating.

The following terms are not recognized medical diagnoses, but have recently evolved in the media and have been used to describe some of the eating disorders “trends” seen in recent years.

Orthorexia is a popular term that refers to an unhealthy obsession with eating healthy foods. This may seem a bit odd – how can focusing on eating healthy foods be bad for you? However, when a focus on healthy foods becomes extreme and an obsession, it can be quite dangerous.

These severe dietary restrictions may transgress, leading to anorexic behaviors, severe malnutrition or even death.

Pregorexia is term coined for a subtype of anorexia. It exists when a woman who is pregnant restricts calories and/or over-exercises due to a fear of gaining additional weight or in an effort to maintain or lose weight while pregnant.

Calorie restriction during pregnancy can be quite harmful not only to the mother, but to the baby as well. It can cause vitamin deficiencies in both the mother and baby and possible growth retardation and other birth defects in the baby.

Drunkorexia is a slang term that describes the practice of minimizing or restricting food intake in order to consume more alcohol (and the calories from alcohol). In an unhealthy manner to maintain weight, many individuals will go without meals if anticipating a drinking session later in the day or week. The mixing of eating disorders and alcohol can be a dangerous cocktail.

Exercise bulimia is a sub type of bulimia nervosa. It occurs when an individual excessively exercises in an effort to burn calories and fat reserves. This behavior negatively affects his or her health. Read an earlier post of mine for more information about exercise bulimia.

Diabulimia is a term used to describe a disordered eating behavior in individuals with Type 1 diabetes. In this diabetic eating disorder, individuals will deliberately give themselves less insulin than they need for the purpose of weight loss. The lack of insulin places the body in a starvation state leaving it unable to process sugars. In this state the body excretes any consumed sugars rather than using them for energy or storing them as fat.

I encourage you not to automatically assume that someone’s effort to eat healthier or maintain an exercise schedule is an eating disorder or cause for concern. However, if you’re worried that a friend or loved one may be overly concerned with his or her body’s appearance, set aside a time to talk and express your concerns in a thoughtful manner. Additionally, contact a local resource or chat confidentially online with Eating Recovery Center (www.EatingRecoveryCenter.com) to get your questions and concerns answered.

Is there a topic related to eating disorders that you’d like to see me discuss on this blog? Please feel free to comment below with any topic suggestions or questions about this particular post.

Herbed Potato Bread Recipe

2010-10-16T20:50:00.001+01:00

Prep Time: 40 mins

Cook Time: 40 mins

Rest Time: 2 h 50 mins

Total Time: 4 h 10 mins

Ingredients

1 medium potato(es), all-purpose, (about 6 ounces), peeled and halved
1 tablespoon oil, olive, extra virgin
1/2 teaspoon sugar, granulated
2 tablespoon water, lukewarm
1 1/4 teaspoon active dry yeast
1 1/2 cup(s) flour, whole-wheat
1 tablespoon rosemary, fresh, chopped
1 tablespoon thyme, fresh, chopped
1 teaspoon sage, fresh, chopped
1 1/4 teaspoon salt
1 3/4 cup(s) flour, all-purpose, (1 1/2 - 1 3/4 cups as needed)
cornmeal, for dusting
6 medium chives, fresh
8 sprig(s) parsley, flat-leaf, (6-8 sprigs as desired)
6 whole sage, leaves, (4-6 leaves as desired)
1 large egg white(s)
1 tablespoon water

Preparation

1. Place potato in a small saucepan and cover with water; bring to a boil. Reduce heat to medium-low, cover and cook until tender, 15 to 20 minutes. Drain, reserving 1 cup cooking liquid. Place the potato in a bowl and mash with a fork or potato masher. Drizzle with oil. Let mashed potato and reserved cooking liquid cool to lukewarm.

2. Dissolve sugar in water in a large bowl. Stir in yeast and let stand until foamy, about 5 minutes. Add the mashed potato and reserved cooking liquid. Gradually beat in whole-wheat flour. Beat for 1 minute. Stir in rosemary, thyme, sage and salt. Gradually beat in enough of the all-purpose flour until the dough is too stiff to beat.

3. Turn the dough out onto a lightly floured surface. Knead until smooth and elastic, adding just enough flour to prevent sticking, about 10 minutes. (Alternatively, use a stand-up mixer fitted with a dough hook to mix and knead the dough.)

4. Place the dough in a lightly oiled bowl. Turn to coat and cover with plastic wrap. Let rise until doubled in bulk, about 1 1/2 hours.

5. Coat a large baking sheet with cooking spray. Sprinkle with cornmeal. Punch the dough down. Turn out onto the work surface and knead several times. Divide dough in half and shape each piece into a ball. Place loaves several inches apart on the baking sheet. Cover with plastic wrap and let rise for 1 hour.

6. Half an hour before baking, place a baking stone or inverted baking sheet on the middle rack of the oven. Place a small baking pan on the rack below. Preheat oven to 450°F.

7. To decorate loaves: Place a large bowl of cold water beside the stove. Bring a large saucepan of water to a boil. Drop chives, parsley sprigs and sage leaves into the boiling water for a few seconds. Retrieve with tongs or a slotted spoon and drop into the cold water. Pat herbs dry.

8. Blend egg white and water with a fork in a small bowl; brush over the risen loaves. Arrange herb sprigs decoratively over the loaves. Brush again with the egg-white glaze.

9. Pour 1 cup water into the baking pan in the oven. Place the baking sheet on the baking stone (or inverted baking sheet) and bake the loaves for 20 minutes. Reduce oven temperature to 400° and bake until the loaves are golden and the bottoms sound hollow when tapped, 10 to 15 minutes. Transfer to a wire rack and let cool.

Turkey Sausage and Arugula Pasta Recipe

2010-10-15T16:29:00.003+01:00

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

Ingredients

12 ounce(s) pasta, whole-wheat, shells or twists, or other short whole-wheat pasta
8 ounce(s) sausage, Italian turkey, hot, links, removed from casings
3 clove(s) garlic, chopped
8 cup(s) lettuce, arugula, or baby spinach
2 cup(s) tomato(es), cherry, halved
1/2 cup(s) cheese, Parmesan, or Pecorino Romano, finely shredded, plus more to taste
1 teaspoon pepper, black ground
1/4 teaspoon salt
1 tablespoon oil, olive, extra virgin

Preparation

1. Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.

2. Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.

3. Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.

Fight Stress With Healthy Eating

2010-10-15T15:48:00.003+01:00

Whenever we get too busy or stressed, we all tend
to make poor food choices that will actually
increase stress and cause other problems. To get
the most of your healthy eating and avoid stress,
follow these simple tips.

Always eat breakfast
Even though you may think you aren't hungry,
you need to eat something. Skipping breakfast
makes it harder to maintain the proper blood and
sugar levels during the day, so you should always
eat something.

Carry a snack
Keeping some protein rich snacks in your car,
office, or pocket book will help you avoid blood
sugar level dips, the accompanying mood swings, and
the fatigue. Trail mix, granola bars, and energy
bars all have the nutrients you need.

Healthy munchies
If you like to munch when you're stressed out,
you can replace chips or other non healthy foods
with carrot sticks, celery sticks, or even
sunflower seeds.

Bring your lunch
Although a lot of people prefer to eat fast food
for lunch, you can save a lot of money and actually
eat healthier if you take a few minutes and pack
a lunch at home. Even if you only do this a few
times a week, you'll see a much better improvement
over eating out.

Stock your home
As important as it is to get the bad food out of
your house, it's even more important to get the good
food in! The best way to do this is to plan a menu
of healthy meals at snacks at the beginning of the
week, list the ingedients you need, then go shop
for it. This way, you'll know what you want when
you need it and you won't have to stress over what
to eat.