Daily Health

3 Heart-Healthy Reasons to Eat Grapes

2013-09-01T09:45:00.000-07:00

Eating foods rich in polyphenols (naturally occurring plant compounds known to have antioxidant activity and other health benefits) from grapes, including red wine, helps reduce the risk of heart disease, according to a review article in the November, 2008, issue of Nutrition Research.

Grape seeds, grape skin, and grape juice contain several types of polyphenols, including resveratrol, phenolic acids, anthocyanin, and flavonoids. The report concludes that grape polyphenols can help to:

Slow or prevent cell damage caused by oxidation. In particular, these compounds help decrease the oxidation of low-density lipoprotein cholesterol, (LDL, also known as the "bad" cholesterol). Preventing oxidation is an important step in deterring the development of atherosclerosis.
Reduce blood clotting and abnormal heart rhythms.
Lower blood pressure in patients with hypertension.

So by all means, enjoy fresh, preferably organic grapes often, and seek out deep red or black varieties, as these tend to have even higher polyphenol levels than common green grapes. And if you already drink red wine, continue to enjoy it in moderation, as recommended in my anti-inflammatory food pyramid.

Health Tip #30: 4 Easy Ways to Get (and Stay!) Fit

2013-08-22T07:13:00.000-07:00

It can be challenging to find time to work out, but the long- and short-term benefits make it a necessary aspect of achieving overall health. Regular physical activity can help you reach and maintain optimal weight, increase energy, and enhance cardiovascular fitness. Here are some tips to help you get on the track to making positive changes:

1. Change your daily habits. We've all heard the advice to park farther away or take the stairs, because it works. Set a goal to take the stairs at work every other day.

2. Pace yourself at the gym. Everyone is there for the same reason, so don't be embarrassed if you're going a little slower. Use light weights for strength training, and limit yourself to 2-10 minutes on the stationary bike when you first start out. You'll find that your stamina will quickly improve.

3. Take care of yourself. Wear the proper footwear, removable layers or light clothing, and avoid dehydration by drinking more water than you think you need.

4. Get encouragement.Join an exercise class, hire a personal trainer, or enlist a friend for morning walks. It's more fun if you don't go it alone.

Health Tip #29: Peppermint: Not Just for Candy Canes

2013-08-22T07:07:00.000-07:00

Food is a focal point for many holiday gatherings, and not all of it is healthy. To help reduce the symptoms of heartburn, indigestion, nausea, or irritable bowel syndrome (IBS), consider peppermint. The dried leaves of the peppermint plant come in teas (look for 100 percent pure peppermint leaves), oils (both enteric-coated capsules for swallowing, and essential oils for topical use - I recommend essential oil containing at least 44 percent free menthol), as well as creams and rubs.

While peppermint can help many, children should not be given peppermint tea - it can cause a choking sensation. Similarly, adults with gastro esophageal reflux syndrome (GERD) should avoid peppermint as it can worsen symptoms. In addition, be sure to never ingest undiluted peppermint oil, which can be toxic.

Health Tip #28: 5 Benefits of Ginger

2013-08-15T04:02:00.000-07:00

If you're in the market for a healthy spice, pick up some ginger. Ginger's benefits are many and varied - it:

1. Alleviates nausea and motion sickness

2. Relieves congestion

3. Reduces inflammation

4. Reduces the risk of blood clots

5. Provides a pleasant "warming" sensation against winter chills.

A simple way to incorporate ginger into your diet is to make fresh ginger tea: add about one half teaspoon of grated ginger root to eight ounces of boiling water. Cover and steep for 10 to 15 minutes, strain, then add honey to taste (if desired).

Health Tip #27: Take the Stairs!

2013-08-15T04:01:00.000-07:00

A simple and free exercise that may be just a room away is climbing stairs. Even if you are lucky enough to have stairs in your home, take your new fitness goals with you and take the stairs instead of using elevators and escalators. Up the ante by adding more flights in tall buildings as your condition improves.

Additionally, look for a stair climber at your fitness club, or consider one for the home. Even using this machine at relatively slow speed, you will be working hard during to complete a thirty-minute climb. Skip this exercise if you are significantly overweight - it can be too much effort for your heart and can traumatize your joints. A newer version, the elliptical trainer, gives a much smoother workout that is easier on knees and adds arm motion.

Health Tip #26: 5 Steps to Help a Runny Nose

2013-08-14T05:48:00.000-07:00

Postnasal drip occurs when the thin mucus secreted into the throat by the nose and sinuses decreases and thickens, causing irritation. Often triggered by respiratory ailments such as colds, allergies, and/or sinusitis, postnasal drip can be particularly uncomfortable when you are lying down or asleep.

If you experience postnasal drip, try the following:

1. Eliminate dairy products for two months to see if the symptoms resolve.

2. Drink at least eight glasses (two quarts) of filtered water or other healthy liquids a day.

3. Cut back on coffee, caffeinated soft drinks, and alcohol - all of which cause the body to lose water.

4. If you smoke, quit.

5. If you suspect that allergies are a cause, consider taking stinging nettle capsules to help control your symptoms.

Health Tip #25: Prevent Free Radical Damage

2013-08-13T07:32:00.000-07:00

Researchers have demonstrated a correlation between exposure to air pollution and the risk of developing certain respiratory disorders, including asthma, chronic obstructive pulmonary disease and lung cancer. The exact mechanisms remain unknown, but scientists believe there is a strong link between environmental exposures and the production of free radicals. These highly reactive compounds can cause inflammation in the lungs and damage the tissue lining the lung walls.
To help reduce free-radical formation and the damage they can cause, avoid exposure to cigarette smoke, secondhand smoke and air pollution. Increase your intake of foods rich in antioxidants, especially organically grown vegetables and fruits. Antioxidants are also found in green tea and dark chocolate. Consider taking a daily antioxidant supplement as insurance against those times when you can't eat right.

Health Tip #24: 8 Ways to a Healthy Brain

2013-08-13T07:20:00.000-07:00

Maintaining a healthy brain is an important part of overall health. If you feel like your memory is getting worse with every passing birthday, you aren�t alone: it happens to all of us as we age. The good news is there are ways to help prevent or lessen memory loss.

1. Challenge yourself. Medical evidence suggests that lifelong stimulation is the key to building and maintaining brain cells, staving off memory loss and maybe even preventing Alzheimer's disease. Try doing interesting work (paid or volunteer), pursuing hobbies, engaging in an active social life, taking music or language lessons, or learning a new computer program.

2. Take a daily low-dose aspirin. Some studies link the use of aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDS) with reduced risk of Alzheimer's.

3. Supplement with vitamins C and E. A study at Johns Hopkins University suggested that vitamins C and E taken together might slow the progression of Alzheimer's.

4. Use a daily multivitamin that provides adequate levels of folic acid and other B vitamins. They help the body reduce levels of homocysteine, an amino acid formed by the breakdown of animal protein that, at elevated levels in the bloodstream, has been linked with increased risks of Alzheimer's.

5. Use healing spices in your cooking: Turmeric, ginger and red pepper can add zing to meals and are all natural anti-inflammatories.

6. Eat a diet rich in omega-3 fatty acids, including wild Alaskan salmon, sardines, freshly ground flaxseed and walnuts.

7. Incorporate plenty of fresh, organic fruits and vegetables in your meals.

8. Reduce your intake of polyunsaturated vegetable oils (such as sunflower, corn and safflower oils), replacing them instead with a high quality extra-virgin olive oil.

Health Tip #23: 4 Reasons to Eat (or Drink) Pomegranates

2013-08-13T05:46:00.000-07:00

The pomegranate is an extraordinary fruit, steeped in history: the number of seeds (roughly 613) found in a single fruit were said by ancient scholars to correspond to the 613 commands of the Hebrew Torah. Now, renowned herbalist James Duke, a former ecologist with the USDA, has published (in the April, 2008 issue of Alternative & Complementary Therapies) an exhaustive review of the scientific literature on the pomegranate. His conclusion: it is �one of the most promising of health foods� with �a dozen known anti-inflammatory phytochemicals and some 3 dozen antioxidants.� Duke found studies that suggest pomegranate fruit and/or juice may help prevent or alleviate:

Atherosclerosis
Heart disease
High cholesterol
Prostate cancer
Alzheimer's disease

If you have access to inexpensive pomegranates (as many in the southern U.S. do; the trees grow prolifically with little tending) or can afford the delicious but rather expensive juices now on the market, by all means indulge. And if you can't, remember that deep-colored fruits such as cherries, blueberries and raspberries, and deep-colored vegetables, all offer similar benefits. Enjoy!

Health Tip #22: Rice and Whole Grains for Health

2013-08-13T04:54:00.000-07:00

Rice and whole grains are healthful sources of carbohydrates, providing you choose the right ones. Try adding the following varieties to your holiday table - each provides nutritional benefits as well as flavor and texture.

For rice dishes: Experiment with brown, basmati, jasmine and wild rice, all healthier options than traditional white rice.

For recipes that call for a grain: Try quinoa, bulgur wheat, cornmeal, couscous, oat bran and millet, all promote healthy digestion.

Look for organic varieties, and keep them stored in tightly sealed jars on the pantry shelf. During very hot, humid weather you might want to refrigerate the grains.

Health Tip #21: 6 Ways to Avoid Holiday Weight Gain

2013-08-13T04:45:00.000-07:00

If you approach your holiday meals as an exercise, not in deprivation but in making smart choices and enjoying your food, chances are you will avoid seasonal weight gain.

1. Choose fiber-rich fruits and vegetables for appetizers, eat high-calorie foods sparingly, and avoid dishes high in saturated fat and sodium.

2. Be aware of what you eat. To help prevent overindulging - and the stomachache, bloating and other gastrointestinal discomfort that can come with it - be mindful when you are eating and stop when you are feeling full.

3. Don't starve yourself all day to justify eating more at dinner. Eating a satisfying breakfast can ward off the temptation to overindulge later in the day.

4. Concentrate on portion control and planning: choose foods that you really love to eat, chew each bite slowly, and savor all the flavors and smells. Eating slowly not only allows you to enjoy and be thankful for your food, but helps prevent overeating: it takes 20 minutes for the stomach to signal the brain that you're full.

5. Get up from the table when you're done, in order to avoid nibbling.

6. Once your meal is over, take a walk to help digest your food and think about what a wonderful meal you just had - and the company and conversations that contributed to making it memorable and enjoyable.

Health Tip #20: A Surefire Way to Lose Weight

2013-08-11T08:42:00.000-07:00

Want to shed some unwanted pounds, increase your energy and even improve your mental outlook? It�s simpler than you probably think. Just turn off the television and take a walk. I recommend walking 30-45 minutes a day as a way to maintain a healthy body and weight. I also recommend taking a break from television. Local news focuses on crime, violence and death, and its images and message can lead to feelings of fear and depression. Start by swapping out 30 minutes of television-watching a week for a walk, and work your way up to making it a daily activity. You will soon feel better in body, mind and spirit!

How to make exercise a habit? Learn here

How to Make Exercise a Habit

No matter how much you try to make it fun, and no matter what the experts tell you about how great you will feel, when you first start regular aerobic exercise, you will probably dislike it. Developing this healthy living habit takes time and effort. In the beginning it will be difficult, and time may move much more slowly than you'd like. You must force yourself to stick to your routine during this stage. A common pitfall is to forgo exercise on days when you feel tired and lethargic because you think you do not have enough energy for it. A secret, known to those who have become habitual exercisers, is that effort creates energy. Do not wait for energy to come when you are tired; create it by expending effort. You can easily prove to yourself that this principle works. Just try it.

The inner voice that says you don't have time for exercise is lying. You can make time for it once you realize its priority in an overall program of preventive health maintenance and healthy living. In fact, regular exercise, by giving you more energy and a greater sense of well-being, will help you work more efficiently, so that you use your time better and have more to spare. I promise you that eventually you will move beyond the initial stage into a different relationship with aerobic activity. It will make you feel good both physically and mentally, at first after you finish exercising and later while you are doing it as well. Days without exercise will not feel quite right or complete. Then you will know that your good habit has begun to take solid form, and the chance of your abandoning the program will be much diminished.

Health Tip #19: Yoga for Weight Loss?

2013-08-11T08:21:00.000-07:00

While any form of physical exercise will help to burn calories and thus support weight-loss efforts, some forms of exercise are gentler on the body than others. Yoga is a great way to burn calories, increase muscle mass (which in turn burns more calories) and enhance stretching, which is important for keeping joints limber and preventing injury. If yoga classes seem too intimidating, read up on the practice of yoga and begin doing poses on your own. You may consider renting or buying a yoga video as well. Then, once you feel comfortable, look around for a yoga studio in your area. You are sure to feel the benefits - both physical and mental - that yoga provides.

Health Tip #18: Water and Nutrition

2013-08-10T10:24:00.000-07:00

Getting enough water every day is important for your health. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat. For example, broth soups and foods with high water content such as celery, tomatoes, or melons can contribute to fluid intake.

Water helps your body:

Keep your temperature normal
Lubricate and cushion joints
Protect your spinal cord and other sensitive tissues
Get rid of wastes through urination, perspiration, and bowel movements

Your body needs more water when you are:

In hot climates
More physically active
Running a fever
Having diarrhea or vomiting

If you think you are not getting enough water, these tips may help:

Carry a water bottle for easy access when you are at work of running errands.
Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
Choose water when eating out. Generally, you will save money and reduce calories.
Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

Health Tip #17: Water Safety (Recreational)

2013-08-10T09:22:00.000-07:00

Playing in the water - whether swimming, boating or diving - can be fun. It can also be dangerous, especially for children. Being safe can help prevent injuries and drowning. To stay safe in the water

Avoid alcohol when swimming or boating
Wear a life jacket whenever you're in a boat
Don't swim alone, or in bad weather
Learn CPR
Learn to swim and teach your children to swim
Supervise your children when they are in the water
Prevent sunburns, use plenty of sunscreen

Health Tip #16: Protein

2013-08-10T09:03:00.000-07:00

What do you think about when you hear the word protein? Maybe it's an ad for some protein shake that promises massive muscles? Or is it the last high-protein diet craze you read about? With all this talk about protein, you might think Americans were at risk for not eating enough. In fact, most of us eat more protein than we need. Protein is in many foods that we eat on a regular basis.

This section will help you learn more about protein. You'll find information about what foods have protein and what happens when we eat more protein than we need.

To continue, check out the following topics:

What is protein?
What are the types of protein?
How much protein do I need?

What is Protein?

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.

Protein is found in the following foods:

meats, poultry, and fish
legumes (dry beans and peas)
tofu
eggs
nuts and seeds
milk and milk products
grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

As we mentioned, most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein.

What are the types of protein?

Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.

In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids

For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.

Quick Q& A

Is it true that complementary proteins must be eaten together to count as a complete protein source?

In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day.

How much protein do I need?

Maybe you've wondered how much protein you need each day. In general, it's recommended that 10�35% of your daily calories come from protein. Below are the Recommended Dietary Allowances (RDA) for different age groups.

Recommended Dietary Allowance for Protein
	Grams of protein needed each day
Children ages 1 � 3	13
Children ages 4 � 8	19
Children ages 9 � 13	34
Girls ages 14 � 18	46
Boys ages 14 � 18	52
Women ages 19 � 70+	46
Men ages 19 � 70+	56

Here are examples of amounts of protein in food:

1 cup of milk has 8 grams of protein
A 3-ounce piece of meat has about 21 grams of protein
1 cup of dry beans has about 16 grams of protein
An 8-ounce container of yogurt has about 11 grams of protein

Added together, just these four sources would meet the protein needs of an adult male (56 grams). This doesn't count all the other foods that add smaller amounts of protein to his diet.

Rather than just focusing on your protein needs, choose an overall healthy eating plan that provides the protein you need as well as other nutrients.

Is there any harm in getting more protein than I need?

Most people eat more protein than they need without harmful effects. However, protein contributes to calorie intake, so if you eat more protein than you need, your overall calorie intake could be greater than your calorie needs and contribute to weight gain.

Besides that, animal sources of protein can be sources of saturated fat which has been linked to elevated low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease.

In addition, for people with certain kidney diseases, a lower-protein diet may be recommended to help prevent an impairment in kidney function.

Source: NIH Medical Encyclopedia

To help you get the amounts of protein you need:

Compare the amount of meat, poultry, fish, eggs, legumes, nuts, and seeds you are eating per day to what is recommended. As an example, if you refer to MyPlate Daily Food Plan, a 48-year-old female who is active less than 30 minutes a day only needs about 5 ounces each day from the protein group. Some pre-cut slices of meat and poultry, such as a pork chop or chicken breast, can be four to five ounces each. You can see how it would be easy to eat too much.
Save your money and don't buy the protein supplements. If you're healthy, you probably get all the protein you need from your diet.

To help you make lower-fat protein choices �

Choose meats that are leaner cuts and trim away any fat you can see. For chicken and turkey, remove the skin to reduce fat.
Substitute pinto or black beans for meat in chili and tacos.
Choose low-fat or fat-free milk and yogurt.
Choose low-fat or fat-free cheese.
Choose egg whites or pasteurized egg white products.

What if I am a vegetarian?
Because some vegetarians avoid eating all (or most) animal foods, they must rely on plant-based sources of protein to meet their protein needs. With some planning, a vegetarian diet can easily meet the recommended protein needs of adults and children.

Choosemyplate.gov provides meal planning tips for vegetarians

Health Tip #15: Prevent Carbon Monoxide (CO) Poisoning

2013-08-10T08:40:00.000-07:00

When you set your clocks forward one hour when Daylight Saving Time begins on Sunday, March 10, remember to change the batteries in your CO detector. Learn more about preventing CO poisoning.

Daylight Saving Time begins on Sunday, March 10th, 2013. As you prepare to set your clocks back one hour, remember to change the batteries in your CO detector. If you don't have a battery-powered or battery back-up CO alarm, now is a great time to buy one. More than 500 people die each year in the US from unintentional, non-fire related CO poisoning.

CO is found in fumes produced by furnaces, vehicles, portable generators, stoves, lanterns, gas ranges, or burning charcoal or wood. CO from these sources can build up in enclosed or partially enclosed spaces. People and animals in these spaces can be poisoned and can die from breathing CO.

When power outages occur during emergencies such as hurricanes or winter storms, the use of alternative sources of power for heating, cooling, or cooking can cause carbon monoxide (CO) to build up in a home, garage, or camper and to poison the people and animals inside.

You Can Prevent Carbon Monoxide Exposure

Do have your heating system, water heater and any other gas, oil, or coal burning appliances serviced by a qualified technician every year.
Do install a battery-operated CO detector in your home and check or replace the battery when you change the time on your clocks each spring and fall. If the detector sounds leave your home immediately and call 911.
Do seek prompt medical attention if you suspect CO poisoning and are feeling dizzy, light-headed, or nauseous.
Don't use a generator, charcoal grill, camp stove, or other gasoline or charcoal-burning device inside your home, basement, or garage or near a window.
Don't run a car or truck inside a garage attached to your house, even if you leave the door open.
Don't burn anything in a stove or fireplace that isn't vented.
Don't heat your house with a gas oven.

CO poisoning is entirely preventable. You can protect yourself and your family by acting wisely in case of a power outage and learning the symptoms of CO poisoning.

Health Tip #14: Learn the Signs and Symptoms of a Heart Attack

2013-08-10T08:12:00.000-07:00

A person�s chances of surviving a heart attack increase if he/she seeks and receives emergency treatment as soon as possible. It's important to recognize the signs and symptoms of a heart attack and act quickly. If you think that you or someone else is having a heart attack, call 911 immediately.
Take a few minutes to learn the major signs and symptoms of a heart attack:

Chest pain or discomfort
Pain or discomfort in the jaw, neck, back, arms, shoulders, or stomach
Feeling weak, light-headed, or faint
Shortness of breath. May occur with or without chest discomfort.

Other signs and symptoms that a person may have during a heart attack include:

Nausea (feeling sick to your stomach) or vomiting
Breaking out in a cold sweat
Lightheadedness

Health tip #13: Food Safety Advice

2013-08-10T07:44:00.000-07:00

Clean: Wash Hands and Surfaces Often

Bacteria can be spread throughout the kitchen and get onto hands, cutting boards, utensils, counter tops, and food.

Wash your hands with warm water and soap for at least 20 seconds before and after handling food and after using the bathroom or changing diapers.
Wash your hands after playing with pets or visiting petting zoos.
Wash your cutting boards, dishes, utensils, and counter tops with hot soapy water after preparing each food item and before you go on to the next food.
Consider using paper towels to clean up kitchen surfaces. If you use cloth towels wash them often in the hot cycle of your washing machine.
Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten.
Rub firm-skinned fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water.
Keep books, backpacks, or shopping bags off the kitchen table or counters where food is prepared or served.

Separate: Don't Cross Contaminate

Cross-contamination is how bacteria can be spread. When handling raw meat, poultry, seafood, and eggs, keep these foods and their juices away from ready-to-eat foods. Always start with a clean scene ? wash hands with warm water and soap. Wash cutting boards, dishes, countertops, and utensils with hot soapy water.

Separate raw meat, poultry, seafood, and eggs from other foods in your grocery shopping cart, grocery bags, and in your refrigerator.
Use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.
Use a food thermometer, which measures the internal temperature of cooked meat, poultry, and egg dishes, to make sure that the food is cooked to a safe internal temperature.
Never place cooked food on a plate that previously held raw meat, poultry, seafood, or eggs.

Cook: Cook to Proper Temperatures

Food is safely cooked when it reaches a high enough internal temperature to kill the harmful bacteria that cause food borne illness. Use a food thermometer to measure the internal temperature of cooked foods.

Use a food thermometer, which measures the internal temperature of cooked meat, poultry, and egg dishes, to make sure that the food is cooked to a safe internal temperature.
Cook beef roasts and steaks to a safe minimum internal temperature of 145�F. Cook pork to a minimum of 145�F. All poultry should reach a safe minimum internal temperature of 165�F throughout the bird, as measured with a food thermometer.
Cook all ground meat to 160�F. Information from the Centers for Disease Control and Prevention (CDC) links eating undercooked ground beef with a higher risk of illness. Remember, color is not a reliable indicator of doneness. Use a food thermometer to check the internal temperature of your burgers.
Cook eggs until the yolk and white are firm, not runny. Don't use recipes in which eggs remain raw or only partially cooked. Casseroles and other dishes containing eggs should be cooked to 160�F.
Cook fish to 145�F or until the flesh is opaque and separates easily with a fork.
Make sure there are no cold spots in food (where bacteria can survive) when cooking in a microwave oven. For best results, cover food, stir and rotate for even cooking. If there is no turntable, rotate the dish by hand once or twice during cooking.
Bring sauces, soups and gravy to a boil when reheating. Heat other leftovers thoroughly to 165�F.
Use microwave-safe cookware and plastic wrap when cooking foods in a microwave oven.

Chill: Refrigerate Promptly!

Refrigerate foods quickly because cold temperatures slow the growth of harmful bacteria. Do not over-stuff the refrigerator. Cold air must circulate to help keep food safe. Keeping a constant refrigerator temperature of 40�F or below is one of the most effective ways to reduce the risk of food borne illness. Use an appliance thermometer to be sure the temperature is consistently 40�F or below. The freezer temperature should be 0�F or below.

Refrigerate or freeze meat, poultry, eggs, and other perishables as soon as you get them home from the store.
Never let raw meat, poultry, eggs, cooked food, or cut fresh fruits or vegetables sit at room temperature more than two hours before putting them in the refrigerator or freezer (one hour when the temperature is above 90�F).
Never defrost food at room temperature. Food must be kept at a safe temperature during thawing. There are three safe ways to defrost food: in the refrigerator, in cold water, and in the microwave using the defrost setting. Food thawed in cold water or in the microwave should be cooked immediately.
Always marinate food in the refrigerator.
Divide large amounts of leftovers into shallow containers for quicker cooling in the refrigerator.
Use or discard refrigerated food on a regular basis.

Keeping Cold Lunches Cold

Prepare cooked food, such as turkey, ham, chicken, and vegetable or pasta salads, ahead of time to allow for thorough chilling in the refrigerator. Divide large amounts of food into shallow containers for fast chilling and easier use. Keep cooked food refrigerated until time to leave home.

To keep lunches cold away from home, include a small frozen gel pack or frozen juice box. Of course, if there's a refrigerator available, store perishable items there upon arrival. Insulated, soft-sided lunch boxes or bags are best for keeping food cold, but metal or plastic lunch boxes and paper bags can also be used. If using paper lunch bags, create layers by double bagging to help insulate the food.

Some food is safe without a cold source. Items that don't require refrigeration include whole fruits and vegetables, hard cheese, unopened canned meat and fish, chips, breads, crackers, peanut butter, jelly, mustard, and pickles.

Keeping Hot Lunches Hot

Use an insulated container to keep food like soup, chili, and stew hot. Fill the container with boiling water, let stand for a few minutes, empty, and then put in the piping hot food. Keep the insulated container closed until lunchtime to keep the food hot � 140�F or above.

Health Tip #12: How to Use Fruits and Vegetables to Help Manage Your Weight

2013-08-10T07:16:00.000-07:00

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses.

This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:

Breakfast: Start the Day Right

Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.

Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.

Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.

Dinner

Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate � not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks

Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

About 100 Calories or Less

a medium-size apple (72 calories)

a medium-size banana (105 calories)

1 cup steamed green beans (44 calories)

1 cup blueberries (83 calories)

1 cup grapes (100 calories)

1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Remember: Substitution is the key.

It's true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided�or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading
and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available.
However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.
It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried�for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

Health Tip #11: Top 13 Uses Of Kalonji (Fennel Flower/ Black Cumin/ kalzira/ ???????/ ???????????/ ?????)

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Scientific name: Nigella Sativa

Kalonji (Fennel Flower/ Black Cumin/ kalzira/ ???????/ ???????????/ ?????) plants are a member of the buttercup family. The fruit is a large and inflated capsule composed of three to seven united follicles, each containing numerous seeds. The seed is used as a spice. The seeds are small, very dark, thin, and crescent shaped. The seeds, when used in cooking, add a unique nutty flavor to food, in addition to many health benefits. Black Cumin plants are native to the western parts of Asia. It grows wild and is cultivated on farms. The best seeds come from Egypt where they are grown on oases where they are watered and cared for until the seed pods form. The essential oil has earned the attention of over 200 research studies at universities all over the world. The Prophet Mohammed said that the black cumin seed cured every disease except death itself. The Black Cumin Seed has been used medicinally for at least 3,000 years, being mentioned in the Bible, found in King Tut's tomb, and used by Cleopatra and Nephritis for beautification.
1. Black Cumin is an absolute health food. It contains all of the essential fatty acids, over 100 different constituents including enzymes and vitamins. A drop a day is a great supplement.

2. Great for respiratory challenges, especially asthma and allergies. They respond quite quickly to using Black Cumin oil on a daily basis (unless there's an underlying infection).A study at Harvard University showed that you will see results with continued use of 3-4 drops per meal for six months or more. Starting with 1 drop per meal and working your way up to 3-4, just to be sure you don't throw yourself into a healing crisis. In Munich doctors had 70% of patients who had various allergies (including dust, mold, asthma, and neuro dermatitis) who showed no symptoms after using Black Cumin.

3. This essential oil combats diseases that are produced by defective immune systems by stabilizing the immune system. It does this by cleaning the chemicals out the receptors of the cells so that they can be recognized by the immune system. This process is called immune modulation.

4. Black Cumin cleanses the lymphatic and digestive systems.

5. It stimulates the metabolism and helps prevent weakness and lethargy within the body. Taking a drop is said to almost immediately increase energy and promote a feeling both emotionally and physically of stability and well-being.

6. One study showed that using Black Cumin can increase sperm cell count, assisting with fertility challenges.

7. impedes the formation of kidney stones, especially good for those with a history of kidney stones.

8. Often used in conjunction with cancer therapies, Black Cumin has been shown to increase bone cell marrow production by up to 250% and inhibit tumor growth by as much as 50%! In 1996 the USFDA approved a patent for a drug based on an extract of Black Cumin for use with cancer treatments, preventing side effects of anti-cancer chemotherapy drugs, and for increasing the immune system function in healing.

9. In 32 different studies Black Cumin was shown to reduce blood sugar levels in diabetics.

10. Studies in Spain and England found that Black Cumin seeds from Egypt helped reduce the symptoms of rheumatism and inflammation, while Black Cumin seeds from other countries did not.

11. If used on an ongoing basis, black seed can play an important role to enhance human immunity, particularly in immunocompromise patients. The black seed could play an important role in the treatment of cancer, AIDS, and other disease conditions associated with immune deficiency states."

12. Histamine is a substance released by bodily tissues, sometimes creating allergic reactions and is associated with conditions such as bronchial asthma. In 1960, scientists Badr-El-Din and Mahfouz found that dimer dithymoquinone isolated from black seed's volatile oil, under the name of "Nigellone," and given by mouth to some patients suffering from bronchial asthma, suppressed the symptoms of the condition in the majority of patients.

13. Traditionally, the black seed is still used to help relieve vomiting and diarrhea, as well as flatulent colic, and to help counteract the griping action of purgatives (e.g. certain laxatives, fruits such as apricots when over consumed).

Health Tip #10: Fruits and Vegetables

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"Eat your fruits and vegetables." You've likely heard this statement since childhood. Research shows why it is good advice:

Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.

Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

Most fruits and vegetables are naturally low in fat and calories and are filling.

Not sure how many fruits and vegetables you should be eating each day?

Visit the Fruit and Vegetable Calculator. Here you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. This site also has helpful tips and photographs of 1/2 cup and 1 cup fruit and vegetable examples. choosemyplate.gov

Ever wondered what counted as � a cup of grapes or celery without counting? Visit: What Counts as a Cup? This visual example of what counts as a cup helps simplify the answer.

Curious as to whether fruits and vegetables can help you manage your weight?

Take a look at this How to UseFruits and Vegetables to Help Manage your Weight brochure and learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.

Health Tip #9: Clean Hands Protect Against Infection

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Follow these tips to properly wash hands

Protect yourself

Clean your hands regularly.
Wash your hands with soap and water, and dry them thoroughly.
Use alcohol-based handrub if you don�t have immediate access to soap and water.

How do I wash my hands properly?

Washing your hands properly takes about as long as singing "Happy Birthday" twice,
using the images below.

Add caption

Health Tip #8: Too Much Sodium Is Bad For Health

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Too much sodium is bad for your health- It can increase your blood pressure and your risk for a heart attack and stroke.

Most of the sodium we consume is in the form of salt, and the vast majority of sodium we consume is in processed and restaurant foods. Too much sodium is bad for your health. It can increase your blood pressure and your risk for a heart attack and stroke. Heart disease and stroke are the leading causes of death in the United States.

In addition to excess sodium intake, other factors also influence blood pressure and the risk for heart disease and stroke. These factors include

Age. The prevalence of high blood pressure (hypertension) increases with age and affects more than half of people aged 55�74 years and approximately three-fourths of those aged 75 years and older.
Family History. Having a family history of high blood pressure, including parents or close relatives with high blood pressure, may increase the likelihood that you or your children develop it also. While you can�t control your family history, making healthy lifestyle choices may decrease your risk.
Excess Body Weight. Being overweight can increase blood pressure; losing weight can help reduce blood pressure.
Physical Inactivity. The Surgeon General recommends adults engage in moderate-intensity physical activity for 2 hours and 30 minutes every week. Such activity may help reduce blood pressure.
Inadequate Intake of Potassium, Fruits, and Vegetables. Adequate consumption of naturally low sodium foods such as fruits and vegetables provide nutrients such as potassium and fiber. In addition to eating low-sodium foods, eating high-potassium foods such as potatoes, beans, bananas, and yogurt can help reduce blood pressure.
Excess Alcohol Intake. Excess alcohol intake is associated with high blood pressure. Recommendations for alcohol intake advise moderation�no more than one drink per day for women or two drinks per day for men.

Current dietary guidelines for Americans recommend that adults in general should consume no more than 2,300 mg of sodium per day. At the same time, consume potassium-rich foods, such as fruits and vegetables. However, if you are in the following population groups, you should consume no more than 1,500 mg of sodium per day, and meet the potassium recommendation (4,700 mg/day) with food.

You are 51 years of age or older.
You are African American.
You have high blood pressure.
You have diabetes.
You have chronic kidney disease.

The 1,500 mg recommendation applies to about half of the U.S. population overall and the majority of adults. Nearly everyone benefits from reduced sodium consumption. Eating less sodium can help prevent, or control, high blood pressure.

Health Tip #7: Warning Signs of Stroke

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Learn the many warning signs of a stroke. Act FAST and CALL 9-1-1 IMMEDIATELY at any sign of a stroke.

Use FASTto remember the warning signs:

NOTE THE TIME WHEN ANY SYMPTOMS FIRST APPEAR. If given within three hours of the first symptom, there is an FDA-approved clot-buster medication that may reduce long-term disability for the most common type of stroke. There are also two other types of stroke treatment available that might help reduce the effects of stroke.

Stroke symptoms include:

SUDDEN numbness or weakness of face, arm or leg - especially on one side of the body.
SUDDEN confusion, trouble speaking or understanding.
SUDDEN trouble seeing in one or both eyes.
SUDDEN trouble walking, dizziness, loss of balance or coordination.
SUDDEN severe headache with no known cause.

Call 9-1-1 immediately if you have any of these symptoms

Note the time you experienced your first symptom.
This information is important to your healthcare provider and can affect treatment decisions.

It�s important to know how cold weather can affect your heart, especially if you have cardiovascular disease.

What helps your heart can help your brain, too. Following a heart-healthy lifestyle can lower your chances of having a stroke, and it can also make a big difference in your mental abilities as you age.

Hands-only CPR can save lives.

Watch this video