Red or Green?

Both red and green bell peppers are nutritious, but if you don’t know which one to use, choose the red ones. Red bell peppers are a good source of lycopene, a carotenoid that’s not found in green peppers. Lycopenes are the same bright red carotenes that give processed tomatoes their nutritional punch. Plus, some studies show that lycopenes help to lower the risk of heart disease and prostate cancer – although its benefits against prostate cancer have recently been called into question. The lycopene found in red peppers has the most powerful antioxidant activity of any member of the carotenoid family including carrots.

They’re Good for Your Heart

Lycopene rich red peppers are a particularly good choice for heart health; but green peppers keep you out of the cardiologist’s office too because they’re a good source of cholesterol lowering soluble fiber. Bell peppers also contain B6 and folate to help lower homocysteine levels. High homocysteine levels have been associated with a higher risk of heart disease. Bell peppers are also an excellent source of the powerful antioxidant vitamins A and C which help to wipe out free radicals that oxidize cholesterol and lead to heart disease. There’s 162 milligrams of blood pressure lowering potassium in a cup of bell peppers – another positive for heart health.

They’re Good for Your Eyes

Red bell peppers are an especially good choice for protecting vision. They’re an excellent source of lutein, a carotenoid that helps to lower the risk of macular degeneration of the eyes – the most common cause of age-related visual loss. Eating bell peppers may also reduce the risk of developing cataracts due to their high levels of beta-carotene and vitamin C.

They’re an Excellent Source of Vitamin C

Bell peppers are a surprisingly good source of vitamin C with 175 mg. in a single cup. Studies have shown that a diet rich in vitamin C may lower the risk of developing rheumatoid arthritis and reduce inflammation in those who already have it. Vitamin C is also important for a healthy immune system and for building strong collagen to better support skin and joints. Oranges aren’t the only good source of vitamin C!

Other Benefits of Bell Peppers

Because red bell peppers are such a good source of carotenoids, they may reduce the risk of certain types of cancer. Plus, they’re so low in calories you can eat them to your heart’s content. One word of warning. Red bell peppers are often heavily sprayed with pesticides, so buy them organic when you can.

Muscle cramps can go from mild to an agonizing stabbing pain. What’s happening is your muscle is locked up and won’t release. It’s caused by fatigue, dehydration or a chemical imbalance. If you get a cramp while exercising, slow down until the pain goes away. It usually will in a couple of minutes. Stretching and rubbing the muscle will help.

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Muscle strains and pulls range from mild over stretching to an actual tear. You might get a twinge during exercise, other times the pain is a burning and tearing pain. If it’s a twinge go easy and see if the pain disappears, If it’s a tearing pain, stop immediately and treat the pain with an ice pack. Wrap a bandage snugly around the area and elevate 8 or 10 inches on a cushion.

Foot:  Pain directly over one of the bones in the foot accompanied with light swelling and pain that increases during exercise, or when standing is probably a stress fracture. You should stop activity and see a doctor.  To prevent this problem, wear shoes with good cushioning and run on softer surfaces such as grass or an inside track.

Foot: Pain and tenderness that begins in the heel and radiates to the middle of the foot is probably planter fasciitis, an iinflammation of the connective tissue that runs from the heel to the base of the toes. Treat it with over the counter pain medication, an ice pack, and rest. If it doesn’t improve in a couple of days, see your doctor. To prevent the problem, wear good shoes with an arch support and cushioning. Keep fascia flexible and strong by scrunching up a towel with toes.

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Ankle: If you have pain and swelling on the ankle with bruising, it’s an ankle sprain, a stretching and tearing of ankle ligaments. Use an ice pack with a snug bandage and elevate your foot several inches on a cushion. To prevent a sprain, do this exercise. Wrap a towel around the foot and extend your ankle as you pull back on the towel to provide resistance. Wear high topped shoes to protect previously injured ankle.

Lower Leg: If you have burning pain on the back of the leg near the heel that may be accompanied by swelling and redness, it’s probably achilles tendinitis, an nflammation in the tendon that connects the calf muscle to the heel bone. Treat it with rest, ice, and over the counter pain medication. Stretch the tendon lightly when pain is gone by standing 18 inches away from the wall and leaning into the wall while feet are flat on the floor. Place heel lift in your shoes to decrease stretch of achilles and prevent reinjury. For prevention wear shoes with good heel support and cushioning. Stretch regularly. Run on soft surfaces.

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Knee: A deep ache or pain under the knee with pain increasing during activity, bending or straightening knee or when direct pressure is applied, that also may swell and grind is runners knee. That’s wearing away of the back side of the kneecap and the cartilage that cushions it. Treat it by resting until the pain goes away, which may be several weeks. Use over the counter pain medication and if pain and grinding persists, see your doctor. To prevent, strengthen the quadriceps to better support the knee by doing leg extensions. Stretch quadriceps and hamstrings. Wear well cushioned shoes. Have running stride analyzed to correct biomechanical flaws.

We will continue in the next article.

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http://healthmad.com/fitness/weight-training-turns-fat-into-muscle/

http://healthmad.com/weight-loss/how-to-set-up-a-fat-budget/

http://healthmad.com/fitness/keeping-muscles-limber/

The Good

Tuna fish has some positives from a nutritional standpoint. It’s a good source of omega-3 fatty acids for better heart health. Tuna is also an excellent source of protein with a three ounce serving boasting twenty-two protein grams and only one-hundred calories. From a vitamin and mineral standpoint, it’s an excellent source of the B vitamins and selenium. With almost no saturated fat, it’s clean eating at its best. No wonder body builders buy it by the case!

The Bad

Unfortunately, all isn’t rosy in the world of tuna. Because tuna is a large fish that’s high in the food chain, it’s often a source of mercury – a particular problem for children who are more sensitive to mercury toxicity. There have been documented cases of mercury poisoning in children who eat tuna fish sandwiches on a regular basis. Mercury levels are usually higher in albacore tuna than in canned light tuna – so albacore should be avoided. The FDA suggests that it’s safe for an adult to eat up to twelve ounces of canned light tuna per week, but only six ounces of albacore.

Canned tuna fish can also be high in salt with a three ounce serving having as much as 300 grams of sodium. Salt free canned tuna is available in some stores; and the sodium content can be lowered by rinsing canned tuna in water before serving. Canned tuna fish also comes packed in oil which is higher in calories and fat, so stick to water packed versions.

Other Warnings

Canned tuna fish does have health benefits when you exclude the mercury issue, but it loses some of its healthy glow when it’s prepared with a big glob of mayonnaise. Mayonnaise is high in calories and fat and it doesn’t take much to throw a tuna fish sandwich into calorie overload. Don’t be fooled when you order a tuna fish sandwich at a restaurant. The harsh reality is the tuna fish sandwich at Panera Bread has 720 calories and is probably just as diet unfriendly at other restaurants and sandwich shops. Make your own at home with low fat mayonnaise instead.

The Bottom Line

If you make tuna fish salad yourself use low fat mayonnaise and eat it only twice a week. Don’t children tuna more than once a week and steer clear of albacore.

What’s Good About Them?

The average rice cake is low in calories – averaging about thirty-five calories per cake; and they’re also very low in fat. The primary advantage of eating a rice cake is that it’s filling – making it less likely you’ll reach for something higher in calories and fat such as potato chips or cookies. Rice cakes provide a satisfying “crunch” that some people look for in a snack food – without all the calories.

What’s Bad About Them?

The down side of eating rice crackers is they don’t offer much in the way of nutritional value. Even brown rice cakes are pretty devoid of substance. They have very little in the way of vitamins, and the only mineral of any significance in brown rice crackers is manganese. They’re even devoid of fiber – despite the fact that they’re made with brown rice. They’re also relatively high in carbs and have a high glycemic index which won’t work well for diabetics or anyone who’s watching their carbohydrate intake. Rice cakes may be fun to crunch on, but they’re not supplying significant nutritional value and they certainly aren’t a good option for a low carb eating plan.

The Bottom Line

Rice cakes certainly aren’t impressive in the nutrition department, but they’re not a bad snack option if used as a substitute for chips and cookies. One way to make them more nutritious and filling is to top them with a thin layer of peanut butter to add heart-healthy monounsaturated fats. Sprinkle on a little cinnamon to boost insulin sensitivity and further stimulate weight loss. You can also spread rice crackers with almond butter, tahini, or hummus to make them tastier and more nutritious. All-in-all, you’re better off eating a piece of fresh fruit or a cup of sugar-free yogurt in lieu of these overly processed treats, but if you like the taste and they keep you from eating junk food, they serve a useful function.

Have you ever heard your heart beating in your ear? This symptom may first be noticed when lying down to go to sleep at night. When you place your head on the pillow, you’re aware of the swishing sound of your own heart beating in your ear. For some people, the sound makes sleep impossible. Sometimes the heartbeat in the ear can be heard on one side only; less commonly, it can be heard in both ears. What causes the strange symptom and is it cause for concern?

Hearing the Heartbeat in the Ear: What It Means

The official medical term for the rhythmic swishing of the heart beating in the ear is pulsatile tinnitus. Like garden variety tinnitus, or ringing in the ears of the continuous type, the causes of pulsatile tinnitus are varied. Unlike continuous tinnitus that’s usually not due to a serious medical condition, pulsatile tinnitus can more often be a sign of a health problem and needs evaluation.

What Are Some Causes of Pulsatile Tinnitus?

Pulsatile tinnitus can sometimes be due to problems with blood flow through one of the arteries or blood vessels that lie near the ear. In some cases, it can be a symptom of an AV malformation which is an abnormal communication between blood vessels. This is a serious condition since the vessel can rupture leading to a stroke. Tumors, usually benign, located somewhere in the ear canal or in the skull can also cause pulsatile tinnitus. In some cases, hearing the heartbeat in the ear can be the first sign of atherosclerotic disease – a condition caused by plaque formation in the carotid arteries. This, too, can lead to stroke. In rare cases, pulsatile hypertension can be caused by hypertension. There a variety of other potentially serious causes of pulsatile tinnitus that are less common, but these examples illustrate the potentially serious nature of this symptom.  

Is Pulsatile Tinnitus Always Serious?

Not always. When fluid builds up in the middle ear for any reason such as infection or allergy, it can cause pulsatile tinnitus. Another condition called patulous eustachian tubes can amplify the sound of the heart beating in the ear. This condition occurs when the eustachian tubes, the tubes connecting the throat and the ears, which are normally closed remain open. A person with this condition not only hears their own heartbeat, but when they talk they may perceive the sounds to be muffled. This condition is often seen in people who lose a great deal of weight over a short period of time.

Heartbeat in the Ear: What to Do About It

Anyone who hears the sound of their own heartbeat in their ear needs evaluation by a doctor. In many cases, an MRI will be necessary to look for tumors or AV malformations. An ear exam can be done to look for fluid in the middle ear. In some cases, no cause for pulsatile tinnitus will be found and the symptom will disappear as quickly as it came.

Before you reach for a head of iceberg lettuce to make your next salad, get out the arugula instead. This gourmet salad green will give your salad a fresh taste and many more nutritional benefits than you’ll get from that boring head of iceberg lettuce. Arugula is a member of the Brassica family of vegetables – a group that’s well known for such veggie superstars as broccoli, kale, and cabbage. It’s hard to go wrong with a lineage like that. What are the health benefits of arugula?

Health Benefits of Arugula: Vitamin and Minerals

Arugula blasts iceberg right out of the produce stand when it comes to vitamins and minerals. Arugula is a good source of vitamins A and C and an even better source of vitamin K – a vitamin that’s important for healthy blood clotting and bone health. Research has shown that getting more vitamin K may reduce the risk of heart disease. It’s also a good source of calcium, magnesium, and potassium to help control blood pressure and preserve bone health. Plus, it’s a decent source of iron to build healthy red blood cells.

Health Benefits of Arugula: Carotenoids

Unlike iceberg lettuce, arugula contains carotenes such as beta-carotene and lutein which help reduce the risk of macular degeneration and cataracts. Add a little arugula and fresh spinach to a salad and you have a powerful antioxidant, anti-inflammatory side dish. A diet high in carotenoids from green, leafy vegetables such as arugula may lower the risk of certain types of cancer – particularly prostate cancer.

Health Benefits of Arugula: Cancer Protection

Because arugula is a member of the cruciferous family of vegetables, it has many of the same anti-cancer benefits as broccoli and cabbage. It contains natural phytochemicals called indoles which may help to reduce the risk of breast and prostate cancer. That’s one benefit you won’t get from eating iceberg lettuce.

Health Benefits of Arugula: It’s Low in Calories

Arugula is a completely guilt-free food. How many of those can you find in this world of high calorie foods? An ounce of arugula has only seven calories. You can eat it to your heart’s content.

How to Use Arugula

Use it in salads and in place of lettuce on sandwiches and in wraps. Use it as a healthy pizza topping and you’ll feel less guilty about the generous serving of mozzarella cheese you’re knocking down. Add it to soups or steam it and use it as part of a pasta topping. How about an arugula and goat cheese salad? Use it where you would normally use lettuce. It’ll give you more taste and lots more nutritional value.

Have you ever wondered what your risk of dying of a heart attack is? Heart disease is the number one killer of Americans, but the good news is that lifestyle plays an important role in determining whether you’ll end up with heart disease or, even worse, a fatal heart attack. Researchers at the University of Warwick have identified a group of what they believe are the three most important medical conditions that increase the risk of heart attack and death. In fact, when these three conditions are found together, they double the risk of heart attack and triple the risk of dying prematurely.

The three conditions that increase the risk of dying of a heart attack the most are high blood sugar level, elevated blood pressure, and obesity. These conditions are all associated with metabolic syndrome – a condition that increases the risk of heart attack and diabetes. Two other factors that also increase the risk of metabolic syndrome are high triglyceride and cholesterol levels, but these two factors appear to be less important than “the big three”. The researchers looked at 3,078 people to determine the effects of this deadly combination of conditions that so effectively increase the risk of heart attack and death.

It’s not surprising that obesity, high blood pressure, and elevated blood sugars increase the risk of heart attack and premature death. All three of these conditions have been associated with heart disease in prior studies and the combination of the three of them together greatly magnifies the risk. Unfortunately, there are many unsuspecting people walking around with undiagnosed high blood pressure and blood sugars who are putting themselves at high risk of dying of a heart attack.

The good news is that all three of these conditions that increase the risk of heart attack and death can be altered by making lifestyle changes. Eating a diet that emphasizes fresh fruits, vegetables, and whole grains and one that de-emphasizes processed foods can help to lower blood sugar levels and offset obesity. Dietary changes such as eating a low sodium diet and more potassium-rich vegetables can reduce blood pressure levels to further lower the risk of dying of a heart attack. Forty minutes of aerobic exercise daily stimulates weight loss and lowers blood pressure and blood sugar levels.

The bottom line? If you haven’t visited your doctor lately for a blood pressure and blood sugar check, now’s the time to go. If you’re carrying a few too many pounds, you may be well on your way to obesity – one of the “big three” risk factors for dying of a heart attack. Find out where you stand in terms of your numbers and make the changes necessary to reduce the impact these risk factors could have on your life. Encourage members of your family to do the same. Do it now and reduce your risk of dying of a heart attack later.  

The Dangers of Processed Foods: A Study

This study published in the Journal of Psychiatry looked at how eating a processed diet affected the risk of depression among a group of 3,486 middle aged civil servant workers. The participants were questioned regarding their dietary habits using questionnaires and then followed for five years to see if they developed symptoms of depression. At the completion of the study, they found that the participants who ate the most whole, non-processed foods such as fruits, vegetables, and whole grains had a lower risk of depression relative to those who ate a mostly processed diet.

What are Processed Foods?

Processed foods are foods that have been altered in some way and are no longer in their natural state. Although this isn’t necessarily a bad thing, in most cases, processed foods are altered by adding saturated fat, trans fats, sugar, salt, preservatives, and synthetic chemicals. Good examples are packaged deli meats with their salt and nitrates, sugary cereals, and potato chips – including most things that come in a box or a package. Between the high salt and sugar content of packaged foods, it’s hardly surprising that the incidence of diabetes and hypertension is so high.

The Danger of Processed Foods: How Do They Increase the Risk of Depression?

This isn’t completely known, but a processed diet may alter levels of brain neurotransmitters and stress hormones that play a role in causing depression. Studies have already shown that a Mediterranean diet that emphasizes fresh fruits, vegetables, and whole grains lowers the risk of depression by up to thirty percent. Researchers believe the antioxidants in fruits and vegetables may have a positive impact on mood by reducing inflammation and offsetting free radical damage to portions of the brain. The Mediterranean diet emphasizes fish as a source of protein which is high in omega-3 fatty acids. Omega-3’s have been shown to improve symptoms of depression in some studies.

Processed Diet and Depression: The Bottom Line?

If you’re suffering from the symptoms of depression, it may be time to re-evaluate what you’re eating. There’s more and more evidence that what you eat affects both mental and physical health. Why not rediscover the many health benefits of eating a diet rich in fruits and vegetables? It may be a simple way to restore both mental and physical health.

A trip to Starbucks on the way to work is a morning ritual for some. The opportunity to sip on a hot cappuccino or latte is a treat that many look forward to before facing a challenging day at work. Some people follow up their morning specialty coffee drink with a few more cups at the office and the caffeine gradually adds up. This may not be a problem for some people, but what if you have hypertension? How does all that coffee affect blood pressure?

Does Coffee Raise Blood Pressure?

The caffeine in coffee acts as a mild stimulant which can speed up the heart rate. Some people even experience palpitations and irregularities in heart rhythm from too much caffeine. This is why people who have heart disease are advised to avoid coffee entirely or switch to decaf. It’s the mild stimulant properties of coffee that cause people to “perk up” and become nervous and hyper when they drink one too many cups of coffee.

The caffeine in coffee also affects blood vessels causing them to constrict which can raise blood pressure for short periods of time. When coffee elevates the blood pressure the effect is usually small and short-lived in most people. People who have hypertension may experience more of an elevation depending upon how severe their hypertension is and whether it’s being treated with medications.

Another way caffeine in coffee affects blood pressure is by stimulating release of stress hormones such as cortisol that increase blood pressure. Cortisol levels can remain high for up to twelve hours after drinking a cup of coffee which could make blood pressures more difficult to control in some people.

Does Coffee Affect the Risk of Developing High Blood Pressure?

Apparently not. Several studies have shown that people who drink four or more cups of coffee per day may actually have a lower risk of developing high blood pressure than people who drink none. While this might seem strange since caffeine is a stimulant, it’s important to remember that coffee also contains polyphenols which can have a positive impact on heart and blood vessel health. The polyphenols may counteract some of the negative effects of caffeine in regular coffee drinkers.

Does Coffee Raise Blood Pressure? The Bottom Line?

The caffeine in coffee may cause a small, temporary rise in blood pressure, particularly in people who have hypertension, but the effect doesn’t appear to be dramatic or sustained. One way to see how coffee affects your own blood pressure is to check a blood pressure reading after drinking it and every thirty minutes for an hour or two. If there’s a significant elevation, switch to decaf.

If you are health conscious, you may fear that keeping the best care of yourself as you age means giving up your fun and fave goodies in order to stay healthy. That’s not necessarily true. In fact, by using common sense and integrating healthy (and delicious) eating and sensible exercise (yes, an active sex life counts!) into your daily routine, you can have an active, rewarding life far longer than your counterparts of 100 or even 50 years ago.

Consider these lifestyle strategies to keep life as healthy and enjoyable as possible, no matter what your age:

• Ready to say “nuts!””to dieting? Maybe you should! Nuts are part of the Mediterranean style of eating which features whole grains, lots of veggies and salads, red wine, olive oil and more fish than meat. The benefits? Not only can you trim your waistline but research shows this mode of eating can lower the risk of type 2 diabetes, heart disease and even depression.
• If you are 55 or older, don’t make yourself miserable by depriving yourself of things you enjoy. That doesn’t mean you should throw caution to the wind and start smoking again like you did as a college student. At the same time, don’t stress yourself out withholding foods you enjoy.  Experts say you can eat almost anything if you pay attention to portion control. Here’s a helpful way to regularly eat less: use smaller plates (salad plates instead of full dinner plates work well).
• Have a sweet tooth? Why not opt for the healthiest choice — like low fat frozen yogurt — instead of the most artery clogging one (full fat ice cream)?  Good news:  research is revealing that chocolate contains phytochemicals that may fight a host of illnesses. Just don’t go overboard and you can still enjoy a scrumptious treat every now and then.
• Many people lose some sense of taste as they get older and that can cause a loss of appetite and enjoyment of food. A tasty solution:  try exploring new ethnic cuisines and highly spiced and flavored foods. If they didn’t appeal to you in your 20s, you may find they taste terrific to you now.
• Get active! Even if you’ve always been a couch potato, it’s not too late to change. And you’ll feel and look better. There’s no need to stress over a complicated exercise routine. Instead, just get into the habit of going for walks around your neighborhood or strolling through the mall. You’ll sleep better, too.
• Talk to your doctor openly at check-ups. Work as a partner with your physician to take care of medical problems such as high blood pressure before you have serious complications. Ask questions about your lifestyle choices and be clear about what is important to your quality of life. If you are taking medications, for example, that are causing significant side effects, be open about your concerns. A case in point: some blood pressure medications can lead to impotency in men. There are almost always alternatives but problems can’t be solved if they aren’t brought into the open.
• Don’t forgo (safe) sex.  Just because you are well past childbearing years, you are never too old to have a warm, fulfilling intimate life. Unfortunately, you are also never too old to catch a sexually transmitted disease. So feel free to keep up an active sex life, but make it a safe one! That means using condoms if you are not in a monogamous relationship.