December can be hazardous to your health in more ways than one. With daylight at its annual low, curling up on the couch is far more appealing than going to the gym, and the ubiquity of holiday treats makes sticking to a healthy eating plan more of a challenge than ever. But don't despair -- with a bit of motivation and planning, you can make it through December healthier than ever. Here are 10 simple tips for inspiration.
1. Have a snowball fight with your kids
There's something about the first snowfalls of the season that make even the most winterphobic among us want to frolic outdoors. Make the most of that sentiment by playing in the snow with your kids. Throw snowballs, make snow angels or build your own Frosty. The exercise and fresh air will do you all good, and the fun of acting like a kid will help relieve your holiday stress.
2. Eat more fibre
Fibre is an essential part of a healthy diet -- it promotes good digestion, can help regulate blood sugar and is thought to lower one's risk of heart disease and cancer. Health Canada recommends 20 to 35 grams per day for adults. Try to get your fibre from food sources rather than supplements, as foods that are high in fibre tend to be plant foods that are also high in vitamins, minerals and phytochemicals. As a general guide, aim for lots of fruits and vegetables and go for brown over white, or whole grains over refined grains -- whole wheat pasta, for instance, contains more than twice the fibre of white pasta.
3. Help someone in need
Not only is altruism good for the soul, if you choose the right project, it can help relieve stress and even boost your level of activity. Whether it's volunteering for a charitable organization or shovelling snow for an elderly neighbour, help someone out this holiday season. Even better, get the whole family involved and make it a group project -- there's no better lesson to teach your kids than how to give.
4. Drink more water
We all know how important hydration is for our health, but when it's cold outside, it's easy to miss out on your eight glasses a day. If you have trouble making sure you're getting enough H2O, plan ahead. Try filling a pitcher of water in the morning that must be empty by evening, or put a sticky note on your monitor at work with boxes you can check off every time you finish a glass. Too chilly to drink water? Go for green or herbal tea instead.
5. Take a yoga class
Yoga devotees swear by this ancient practice for its ability to increase strength, flexibility and balance and decrease stress. Who could ask for more? If you've never done yoga, there's no better time to start than now. Fallen off the wagon? Try a new teacher, studio or style to increase your motivation.
continue next post..
Monday, December 29, 2008
Wednesday, December 17, 2008
Eating for Breast Health
I’ve made a resolution to eat better for my breasts. I’m hoping that once I identify all of the most boob-healthful foods, I’ll start nibbling and “won’t be able to stop.”
OK, I adapted that line from an ad for the incredible edible candy bra (which popped up during my search for healthy breast food). Unfortunately, that kind of nibbling is not scientifically proven to enhance boob wellness—although I doubt that extensive studies have been done (any volunteers?).
What has been studied is less tasty.
For starters, you have to stop drinking so much (which immediately reduces the odds of ever putting on the incredible edible candy bra). While drinking one glass of wine is good for a woman’s heart, the experts aren’t so sure about the effects on the rest of your chest.
The National Cancer Institute, for instance, reports on studies that show the possibility of an alcohol-breast cancer link for even moderate drinkers. The good news: There is also research showing that 400 micrograms of folic acid each day (about the amount in a multivitamin) might offset the negative effects of that one glass of stress-reducing booze. I’m not a big drinker (I’d rather eat my calories than swill them), so it’s easy for me to play it safe.
A recent study out of the Vanderbilt-Ingram Cancer Center reinforced what researchers have reported before about the benefits of cruciferous veggies: Those very crunchy items like cauliflower, bok choy, and Chinese cabbage may have cancer-inhibiting qualities. More research needs to be done, but that study identified women with certain genes who had lower breast cancer risks because of their cruciferous diets.
I’ve never seen a piece of cauliflower that I liked—even covered with cheese sauce—and I don’t know if I have those particular genes, but more crunchy veggies can’t hurt, right? Luckily I have recently discovered an amazing slaw recipe made with fennel, and I’m hoping that, sans the high-fat prosciutto topping (certain fats, unfortunately, are another no-no when it comes to breast health, see below), it will help me get the five servings of veggies a day that will do my bust (and the rest of me) some good.
For more yummy ideas, check out these recipes featuring cauliflower, cabbage, and broccoli.
I know, I really do, that eating a high-fat diet, with more than 40% of daily calories from fat, increases breast cancer risks (good-bye pepperoni and double-cheese pizza). And I know that eating unsaturated fats—found in nuts, seeds, avocados, and olive and canola oils—contributes to mammary and whole-body wellness. I’m OK with that since I love nuts and guacamole and—O culinary and boobie joy!—my beloved fennel slaw has pistachios and olive oil in it! I’ll try not to eat a whole pound of it at one sitting.
I’m trying something else too, thanks to new research showing that a compound called lignans may actually reduce the growth of breast cancer tumors. I’ve taken to keeping a shaker of ground flaxseeds, which are rich in lignans and omega-3 fatty acids, in the fridge. I try to get in two or three tablespoons a day, on my cereal and yogurt, and in my (reduced good-fat) salad dressing. I know that time I put it on the pepperoni and double-cheese pizza doesn’t count, but give me snaps for trying.
I hope my boobs appreciate the dietary changes I’ve been making on their behalf. So far, nothing is probably as tasty as that candy bra, which, by the way, isn’t the only edible underwear I found online. There’s a whole gallery of brassieres constructed of foodstuffs, but not a flaxseed number among them. Given my attraction to fat-filled (breast-unfriendly) meats, I have to admit that I was intrigued by the bacon bra—although I like mine crispy.
OK, I adapted that line from an ad for the incredible edible candy bra (which popped up during my search for healthy breast food). Unfortunately, that kind of nibbling is not scientifically proven to enhance boob wellness—although I doubt that extensive studies have been done (any volunteers?).
What has been studied is less tasty.
For starters, you have to stop drinking so much (which immediately reduces the odds of ever putting on the incredible edible candy bra). While drinking one glass of wine is good for a woman’s heart, the experts aren’t so sure about the effects on the rest of your chest.
The National Cancer Institute, for instance, reports on studies that show the possibility of an alcohol-breast cancer link for even moderate drinkers. The good news: There is also research showing that 400 micrograms of folic acid each day (about the amount in a multivitamin) might offset the negative effects of that one glass of stress-reducing booze. I’m not a big drinker (I’d rather eat my calories than swill them), so it’s easy for me to play it safe.
A recent study out of the Vanderbilt-Ingram Cancer Center reinforced what researchers have reported before about the benefits of cruciferous veggies: Those very crunchy items like cauliflower, bok choy, and Chinese cabbage may have cancer-inhibiting qualities. More research needs to be done, but that study identified women with certain genes who had lower breast cancer risks because of their cruciferous diets.
I’ve never seen a piece of cauliflower that I liked—even covered with cheese sauce—and I don’t know if I have those particular genes, but more crunchy veggies can’t hurt, right? Luckily I have recently discovered an amazing slaw recipe made with fennel, and I’m hoping that, sans the high-fat prosciutto topping (certain fats, unfortunately, are another no-no when it comes to breast health, see below), it will help me get the five servings of veggies a day that will do my bust (and the rest of me) some good.
For more yummy ideas, check out these recipes featuring cauliflower, cabbage, and broccoli.
I know, I really do, that eating a high-fat diet, with more than 40% of daily calories from fat, increases breast cancer risks (good-bye pepperoni and double-cheese pizza). And I know that eating unsaturated fats—found in nuts, seeds, avocados, and olive and canola oils—contributes to mammary and whole-body wellness. I’m OK with that since I love nuts and guacamole and—O culinary and boobie joy!—my beloved fennel slaw has pistachios and olive oil in it! I’ll try not to eat a whole pound of it at one sitting.
I’m trying something else too, thanks to new research showing that a compound called lignans may actually reduce the growth of breast cancer tumors. I’ve taken to keeping a shaker of ground flaxseeds, which are rich in lignans and omega-3 fatty acids, in the fridge. I try to get in two or three tablespoons a day, on my cereal and yogurt, and in my (reduced good-fat) salad dressing. I know that time I put it on the pepperoni and double-cheese pizza doesn’t count, but give me snaps for trying.
I hope my boobs appreciate the dietary changes I’ve been making on their behalf. So far, nothing is probably as tasty as that candy bra, which, by the way, isn’t the only edible underwear I found online. There’s a whole gallery of brassieres constructed of foodstuffs, but not a flaxseed number among them. Given my attraction to fat-filled (breast-unfriendly) meats, I have to admit that I was intrigued by the bacon bra—although I like mine crispy.
Sunday, December 7, 2008
Quick Tips for Eating Out Without Breaking Your Calorie Budget
Eating out at a restaurant should be a fun experience, a treat even. (After all, you don't have to cook or do the dishes!) But if you're trying to lose weight—or even just hold steady and not gain pounds—dining out can be difficult. The good news: It is possible to enjoy a great meal away from home without breaking your calorie bank. These seven strategies will help.
Read the whole menu. Don't get fixated on the first dish you spot. Continue on to get a feel for all that's available. (Yes, you did pick the healthiest quesadilla but scroll along … you haven't even gotten to the whole section of fajitas, which are probably a better choice overall.) Estimate the calories before you make a decision about what to order.
Be the first to order. A grilled chicken salad may lose some of its appeal after you've heard a round of people ask for a cheeseburger with a side of french fries. Volunteer to go first and you won't be swayed by the rest of the gang. In fact, you may inspire them to order more healthfully.
Start with a salad. Many restaurants bring out bread (or a similar starter) to nibble on while you're looking over the menu. It can be easy to eat too many of these "appetizers," so if your tummy is roaring when you sit down, quiet it with a few bites of bread, but then order a small green salad or a broth-based soup to tide you over. These choices are often lower in calories and higher in nutrients than what you'll find in the bread basket.
Consider à la carte. Try getting a soup or salad and an appetizer, or a couple of side dishes, instead of an overly large entrée. Many restaurants these days offer smaller "tasting" plates or tapas-size portions too. They are worth a try and often just right in size.
Split the difference. If an entrée sounds like too much food, see if one of your dining companions would like to share it with you. Or set aside half of the food as soon as it arrives and ask the waiter to wrap it up for you. In doing so, you've not only cut your calorie intake in half, you've also just solved the problem of what to have for lunch tomorrow.
Ask for sauces and dressings on the side. Most restaurants use a heavy hand with toppings; they just can't help themselves. When sauces are on the side you can control the amount without having to miss out. Rather than pouring it on, dip the tip of your fork into the dressing or sauce, then take a bite of food, so you'll get a little taste in every bite.
Ask questions. Is there cream in the butternut squash soup? Is butter used in preparing the grilled chicken and, if so, is it possible for the chef to skip it? Request that food be prepared your way, within reason (asking for a salad on the side instead of chips is reasonable; asking to have the fish-and-chips special steamed instead of fried is not). Be polite but unapologetic; remember, restaurants are in the service business. Most are more than willing to accommodate your request—after all, you're paying!
Read the whole menu. Don't get fixated on the first dish you spot. Continue on to get a feel for all that's available. (Yes, you did pick the healthiest quesadilla but scroll along … you haven't even gotten to the whole section of fajitas, which are probably a better choice overall.) Estimate the calories before you make a decision about what to order.
Be the first to order. A grilled chicken salad may lose some of its appeal after you've heard a round of people ask for a cheeseburger with a side of french fries. Volunteer to go first and you won't be swayed by the rest of the gang. In fact, you may inspire them to order more healthfully.
Start with a salad. Many restaurants bring out bread (or a similar starter) to nibble on while you're looking over the menu. It can be easy to eat too many of these "appetizers," so if your tummy is roaring when you sit down, quiet it with a few bites of bread, but then order a small green salad or a broth-based soup to tide you over. These choices are often lower in calories and higher in nutrients than what you'll find in the bread basket.
Consider à la carte. Try getting a soup or salad and an appetizer, or a couple of side dishes, instead of an overly large entrée. Many restaurants these days offer smaller "tasting" plates or tapas-size portions too. They are worth a try and often just right in size.
Split the difference. If an entrée sounds like too much food, see if one of your dining companions would like to share it with you. Or set aside half of the food as soon as it arrives and ask the waiter to wrap it up for you. In doing so, you've not only cut your calorie intake in half, you've also just solved the problem of what to have for lunch tomorrow.
Ask for sauces and dressings on the side. Most restaurants use a heavy hand with toppings; they just can't help themselves. When sauces are on the side you can control the amount without having to miss out. Rather than pouring it on, dip the tip of your fork into the dressing or sauce, then take a bite of food, so you'll get a little taste in every bite.
Ask questions. Is there cream in the butternut squash soup? Is butter used in preparing the grilled chicken and, if so, is it possible for the chef to skip it? Request that food be prepared your way, within reason (asking for a salad on the side instead of chips is reasonable; asking to have the fish-and-chips special steamed instead of fried is not). Be polite but unapologetic; remember, restaurants are in the service business. Most are more than willing to accommodate your request—after all, you're paying!
Wednesday, August 27, 2008
Vitamin D to Reduce the Risk of Heart Attacks
Men deficient in vitamin D seem to have a higher risk of heart attacks than men whose blood levels of vitamin D are adequate. Medical records and blood samples of 454 men between the ages of 40 and 75 who had fatal or nonfatal heart attacks between January 1993 and January 2004 were compared with 900 men who had no history of cardiovascular disease. The vitamin D connection remained significant even after researchers adjusted for such heart disease risk factors as family history of heart attacks, body mass index, alcohol consumption, physical activities, diabetes, high blood pressure, cholesterol levels, omega 3 intake and ethnicity. The study was conducted by researchers at the Harvard School of Public Health and Brigham and Women’s Hospital in Boston. The results suggest that current recommendations for vitamin D intake need to be increased to boost blood levels of vitamin D high enough to benefit health, the authors said. The study showed that men whose blood levels of vitamin D were 15 nanograms per milliliter or less were at increased risk. Sufficient blood levels of vitamin D were 30 nanograms per milliliter or more.
Friday, August 15, 2008
10 Essential Health Tips
He who has health has hope, and he who has hope has everything." -Arabian Proverb
1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.
10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.
10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
Healthy Food Choices for School-Age Children
Variety
Your child should consume a variety of foods from the five major food groups that make up the "food pyramid". Each food group supplies important nutrients, including vitamins and minerals. These five groups and typical minimum servings are:
Vegetables: Three servings to five servings per day. A serving may consist of one cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, chopped raw or cooked.
Fruits: Two servings to four servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, like an apple, banana or pear.
Bread, cereal, or pasta: Six servings to 11 servings per day. Each serving should equal one slice of bread, 1/2 cup of rice or pasta or 1 ounce of cereal.
Protein foods: two servings to three servings of 2-3 ounces of cooked lean meat, poultry or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
Dairy products: two servings to three servings per day of 1 cup of low-fat milk or yogurt, or 11/2 ounces of natural cheese.
Fiber
Fiber is a carbohydrate component of plant foods that is usually undigestible. It is found in foods like fruits, vegetables, whole-grain breads, cereals, brown rice, beans, seeds and nuts. In adults, increased fiber has been linked with a reduction of chronic gastrointestinal problems, including colon cancer, irritable bowel syndrome and diverticulitis. In children, however, fiber's only proven benefit is its ability to ease constipation-providing bulk that can promote regular frequency of bowel movements, soften the stools, and decrease the time it takes food to travel through the intestines. However, since food preferences and eating habits may be established early in life, and since high-fiber foods contain other nutrients, parents should include these foods in children's daily diets.
Protein
Your child requires protein for the proper growth and functioning of his body, including building new tissues and producing antibodies that help battle infections. Without essential amino acids (the building blocks of protein), children would be much more susceptible to serious diseases.
Protein-rich plants - such as dried beans and peas (legumes), grains, seeds and nuts -can be used as valuable sources of protein. Other protein-rich foods include meat, fish, milk, yogurt, cheese and eggs. These animal products contain high-quality protein and a full array of amino acids.
Bear in mind, however, that red meat and shellfish are not only rich in protein and an important source of iron but are high in fat and cholesterol as well. Thus, your child should consume them only in moderate amounts. Select lean cuts of meat and trim the fat before cooking. Likewise, remove skin from poultry, and excess fat from fish, before serving.
Fat
Humans cannot live without fats. They are a concentrated source of energy, providing essential fatty acids that are necessary for a variety of bodily processes (metabolism, blood clotting, vitamin absorption).
However, high fat intake - particularly a diet high in saturated fats - can cause problems. Saturated fats are usually solid at room temperatures and are found in fatty meats (such as beef, pork, ham, veal and lamb) and many dairy products (whole milk, cheese and ice cream). They can contribute to the buildup of atherosclerotic plaques and lead to coronary artery disease later in life. A diet rich in saturated fats also can increase blood cholesterol, particularly in people who have inherited a tendency toward high cholesterol levels.
For that reason, after age 2, children should be served foods that are lower in fat and saturated fats. Chances are that your child's favorite foods are higher in fat than is desirable. Prudent eating means relying more on low-fat, low-cholesterol foods like poultry, fish, and lean meat (broiled, baked or roasted; not fried), soft margarine (instead of butter), low-fat dairy products, and low-saturated-fat oils from vegetables, while limiting egg consumption.
As a general guideline, fats should make up less than 30 percent of the calories in your child's diet, with no more than about one third or less of those fat calories coming from saturated fat, and the remainder from unsaturated (that is, polyunsaturated or monounsaturated) fats, which are liquid at room temperature and include vegetable oils like corn, safflower, sunflower, soybean and olive. Some parents find the information about various types of fat confusing. In general, oils and fats derived from animal origin are saturated. The simplest place to start is merely to reduce the amount of fatty foods of all types in your family's diet.
Sugar
Keep your child's sugar consumption at moderate levels. Sugar has plenty of calories, but dietitians often call them empty calories because they have very little additional nutritional value. Even so, many children consume sugar in great quantities, usually at the expense of healthier foods - that is, when youngsters drink sodas, they are usually leaving the milk in the refrigerator; when they eat a brownie, they may be overlooking the bowl of fruit, a good source of complex carbohydrates, on the kitchen table.
Salt
Table salt, or sodium chloride, may improve the taste of certain foods. However, researchers have found a relationship between dietary salt and high blood pressure in some individuals and population groups. High blood pressure afflicts about 25 percent of adult Americans and contributes to heart attacks and strokes.
The habit of using extra salt is an acquired one. Thus, as much as possible, serve your child foods low in salt. In the kitchen, minimize the amount of salt you add to food during its preparation, using herbs, spices, or lemon juice instead. Also, take the salt shaker off the dinner table, or at least limit its use by your family.
Because of the preservative properties of salt, processed foods often contain large amounts of it. Salt-rich foods may include processed cheese, instant puddings, canned vegetables, canned soups, hot dogs, cottage cheese, salad dressings, pickles, certain breakfast cereals, and potato chips and other snacks.
Your child should consume a variety of foods from the five major food groups that make up the "food pyramid". Each food group supplies important nutrients, including vitamins and minerals. These five groups and typical minimum servings are:
Vegetables: Three servings to five servings per day. A serving may consist of one cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, chopped raw or cooked.
Fruits: Two servings to four servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, like an apple, banana or pear.
Bread, cereal, or pasta: Six servings to 11 servings per day. Each serving should equal one slice of bread, 1/2 cup of rice or pasta or 1 ounce of cereal.
Protein foods: two servings to three servings of 2-3 ounces of cooked lean meat, poultry or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
Dairy products: two servings to three servings per day of 1 cup of low-fat milk or yogurt, or 11/2 ounces of natural cheese.
Fiber
Fiber is a carbohydrate component of plant foods that is usually undigestible. It is found in foods like fruits, vegetables, whole-grain breads, cereals, brown rice, beans, seeds and nuts. In adults, increased fiber has been linked with a reduction of chronic gastrointestinal problems, including colon cancer, irritable bowel syndrome and diverticulitis. In children, however, fiber's only proven benefit is its ability to ease constipation-providing bulk that can promote regular frequency of bowel movements, soften the stools, and decrease the time it takes food to travel through the intestines. However, since food preferences and eating habits may be established early in life, and since high-fiber foods contain other nutrients, parents should include these foods in children's daily diets.
Protein
Your child requires protein for the proper growth and functioning of his body, including building new tissues and producing antibodies that help battle infections. Without essential amino acids (the building blocks of protein), children would be much more susceptible to serious diseases.
Protein-rich plants - such as dried beans and peas (legumes), grains, seeds and nuts -can be used as valuable sources of protein. Other protein-rich foods include meat, fish, milk, yogurt, cheese and eggs. These animal products contain high-quality protein and a full array of amino acids.
Bear in mind, however, that red meat and shellfish are not only rich in protein and an important source of iron but are high in fat and cholesterol as well. Thus, your child should consume them only in moderate amounts. Select lean cuts of meat and trim the fat before cooking. Likewise, remove skin from poultry, and excess fat from fish, before serving.
Fat
Humans cannot live without fats. They are a concentrated source of energy, providing essential fatty acids that are necessary for a variety of bodily processes (metabolism, blood clotting, vitamin absorption).
However, high fat intake - particularly a diet high in saturated fats - can cause problems. Saturated fats are usually solid at room temperatures and are found in fatty meats (such as beef, pork, ham, veal and lamb) and many dairy products (whole milk, cheese and ice cream). They can contribute to the buildup of atherosclerotic plaques and lead to coronary artery disease later in life. A diet rich in saturated fats also can increase blood cholesterol, particularly in people who have inherited a tendency toward high cholesterol levels.
For that reason, after age 2, children should be served foods that are lower in fat and saturated fats. Chances are that your child's favorite foods are higher in fat than is desirable. Prudent eating means relying more on low-fat, low-cholesterol foods like poultry, fish, and lean meat (broiled, baked or roasted; not fried), soft margarine (instead of butter), low-fat dairy products, and low-saturated-fat oils from vegetables, while limiting egg consumption.
As a general guideline, fats should make up less than 30 percent of the calories in your child's diet, with no more than about one third or less of those fat calories coming from saturated fat, and the remainder from unsaturated (that is, polyunsaturated or monounsaturated) fats, which are liquid at room temperature and include vegetable oils like corn, safflower, sunflower, soybean and olive. Some parents find the information about various types of fat confusing. In general, oils and fats derived from animal origin are saturated. The simplest place to start is merely to reduce the amount of fatty foods of all types in your family's diet.
Sugar
Keep your child's sugar consumption at moderate levels. Sugar has plenty of calories, but dietitians often call them empty calories because they have very little additional nutritional value. Even so, many children consume sugar in great quantities, usually at the expense of healthier foods - that is, when youngsters drink sodas, they are usually leaving the milk in the refrigerator; when they eat a brownie, they may be overlooking the bowl of fruit, a good source of complex carbohydrates, on the kitchen table.
Salt
Table salt, or sodium chloride, may improve the taste of certain foods. However, researchers have found a relationship between dietary salt and high blood pressure in some individuals and population groups. High blood pressure afflicts about 25 percent of adult Americans and contributes to heart attacks and strokes.
The habit of using extra salt is an acquired one. Thus, as much as possible, serve your child foods low in salt. In the kitchen, minimize the amount of salt you add to food during its preparation, using herbs, spices, or lemon juice instead. Also, take the salt shaker off the dinner table, or at least limit its use by your family.
Because of the preservative properties of salt, processed foods often contain large amounts of it. Salt-rich foods may include processed cheese, instant puddings, canned vegetables, canned soups, hot dogs, cottage cheese, salad dressings, pickles, certain breakfast cereals, and potato chips and other snacks.
Friday, August 1, 2008
Vitamin D to Reduce the Risk of Heart Attacks
Men deficient in vitamin D seem to have a higher risk of heart attacks than men whose blood levels of vitamin D are adequate. Medical records and blood samples of 454 men between the ages of 40 and 75 who had fatal or nonfatal heart attacks between January 1993 and January 2004 were compared with 900 men who had no history of cardiovascular disease. The vitamin D connection remained significant even after researchers adjusted for such heart disease risk factors as family history of heart attacks, body mass index, alcohol consumption, physical activities, diabetes, high blood pressure, cholesterol levels, omega 3 intake and ethnicity. The study was conducted by researchers at the Harvard School of Public Health and Brigham and Women’s Hospital in Boston. The results suggest that current recommendations for vitamin D intake need to be increased to boost blood levels of vitamin D high enough to benefit health, the authors said. The study showed that men whose blood levels of vitamin D were 15 nanograms per milliliter or less were at increased risk. Sufficient blood levels of vitamin D were 30 nanograms per milliliter or more.
Organic Food for life
Why do you buy organic food?
I don't buy all my food organic " I used to be very strict when I was running and would only have organic. Now it's very much what's available and I buy chicken and fruit and vegetables organically as much as possible, just for the healthy side of it. When I was running it was about trying to get in as many pure and natural ingredients as possible. I wasn't so much into vitamins and stuff like that, so it was case of getting as many nutrients as I could from the food I was eating. To me, that was the best way of doing it.
Did it make a difference when you were running?
When you're running you use up so much energy and so many calories and you're forever having to replace it, so it was a case of eating enough of the good things. The bottom line though is that when you're standing on the line before a race you feel good because you've put all the right food inside of you, so it's the psychological feeling you get from it as well. I was ahead of my time because I'm not sure anyone else was as strict as I was!
Do you notice a difference in the taste of organic food?
It's a lot fresher, a lot tastier. I have a new baby as well so I always give him organic because it's a case of giving them the best start in life. He's six months old, so he has loads of organic carrots, pears and apples.
Does he enjoy it? Perhaps with a six-month-old you can't really tell...
Well, he scoffs it down! The other two are not big vegetable- eaters so I have to disguise them in soups and spaghetti bolognese, but they love big plates of fruit when I chop it all up and make it look nice!
Have you got any favourite organic foods?
Strawberries and kiwis always taste better, and things like broccoli and mangetout.
What work have you done to promote organic food?
The BBC Big Challenge, which is about getting people in the workplace healthier and looking after themselves, exercising more and making it a way of life. It's a case of trying to get rid of all the vending machines selling chocolate bars and getting healthier options in the canteen. Just trying to be as active as you can and not using work as an excuse.
Do you think in time that everyone will be eating organic and exercising?
I think we have to start thinking like that. It's scary now seeing the figures on how inactive and obese children are and you can see how we are going to end up with a whole culture of people with lazy genes.
Is organic food easier to get hold of now?
It's a lot better than when I was running 12 or 13 years ago when it was really hard to get hold of. I had to go to health food shops whereas now you can just go down to your local supermarket, although obviously you have to pay a bit more.
Does the price difference bother you?
No, because you're talking about your health and the way you are as people, which I think is much more important than anything else. It's much more important to know what you're eating and where it has come from.
I don't buy all my food organic " I used to be very strict when I was running and would only have organic. Now it's very much what's available and I buy chicken and fruit and vegetables organically as much as possible, just for the healthy side of it. When I was running it was about trying to get in as many pure and natural ingredients as possible. I wasn't so much into vitamins and stuff like that, so it was case of getting as many nutrients as I could from the food I was eating. To me, that was the best way of doing it.
Did it make a difference when you were running?
When you're running you use up so much energy and so many calories and you're forever having to replace it, so it was a case of eating enough of the good things. The bottom line though is that when you're standing on the line before a race you feel good because you've put all the right food inside of you, so it's the psychological feeling you get from it as well. I was ahead of my time because I'm not sure anyone else was as strict as I was!
Do you notice a difference in the taste of organic food?
It's a lot fresher, a lot tastier. I have a new baby as well so I always give him organic because it's a case of giving them the best start in life. He's six months old, so he has loads of organic carrots, pears and apples.
Does he enjoy it? Perhaps with a six-month-old you can't really tell...
Well, he scoffs it down! The other two are not big vegetable- eaters so I have to disguise them in soups and spaghetti bolognese, but they love big plates of fruit when I chop it all up and make it look nice!
Have you got any favourite organic foods?
Strawberries and kiwis always taste better, and things like broccoli and mangetout.
What work have you done to promote organic food?
The BBC Big Challenge, which is about getting people in the workplace healthier and looking after themselves, exercising more and making it a way of life. It's a case of trying to get rid of all the vending machines selling chocolate bars and getting healthier options in the canteen. Just trying to be as active as you can and not using work as an excuse.
Do you think in time that everyone will be eating organic and exercising?
I think we have to start thinking like that. It's scary now seeing the figures on how inactive and obese children are and you can see how we are going to end up with a whole culture of people with lazy genes.
Is organic food easier to get hold of now?
It's a lot better than when I was running 12 or 13 years ago when it was really hard to get hold of. I had to go to health food shops whereas now you can just go down to your local supermarket, although obviously you have to pay a bit more.
Does the price difference bother you?
No, because you're talking about your health and the way you are as people, which I think is much more important than anything else. It's much more important to know what you're eating and where it has come from.
Wednesday, June 25, 2008
How to start exercise - part 1
Why should I exercise?
Increased physical activity can lead to a longer life and improved health. Exercise helps prevent heart disease and many other health problems. Exercise builds strength, gives you more energy and can help you reduce stress. It is also a good way to curb your appetite and burn calories.
Who should exercise?
Increased physical activity can benefit almost everyone. Most people can begin gradual, moderate exercise on their own. If you think there is a reason you may not be able to exercise safely, talk with your doctor before beginning a new exercise program. In particular, your doctor needs to know if you have heart trouble, high blood pressure or arthritis, or if you often feel dizzy or have chest pains.
What kind of exercise should I do?
Exercises that increase your heart rate and move large muscles (such as the muscles in your legs and arms) are best. Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.
Sunday, May 25, 2008
Taking Your Basal Body Temperature
Your body temperature reflects your metabolic rate, which is largely determined by hormones secreted by the thyroid gland. The function of the thyroid gland can be determined by simply measuring your basal body temperature. All that is needed is a thermometer.
PROCEDURE:
Shake down the thermometer to below 95° and place it by your bed before going to sleep at night.
On waking, place the thermometer in your armpit for a full 10 minutes. It is important to make as little movement as possible. Lying and resting with your eyes closed is best. Do not get up until the 10 minute test is completed.
After 10 minutes, read and record the temperature and date.
Record the temperature for at least three mornings (preferably at the same time of day) and give the information to your physician. Menstruating women must perform the test on the second, third and fourth days of menstruation. Men and postmenopausal women can perform the test any time.
INTERPRETATION:
Your basal body temperature should be between 97.6° F and 98.2° F. Low basal body temperatures (below 97.6° F) are quite common and may reflect hypothyroidism. Common signs and symptoms of hypothyroidism are:
Depression
Difficulty in losing weight
Dry Skin
Headaches
Lethargy or fatigue
Menstrual problems
Recurrent infections
Sensitivity to cold
High basal body temperatures (above 98.2° F) are less common, but may be evidence of hyperthyroidism. Common signs and symptoms of hyperthyroidism include:
Anxiety attacks
Bulging eyeballs
Fast pulse
Hyperactivity
Inability to gain weight
Insomnia
Irritability
Menstrual problems
Nervousness
Saturday, April 26, 2008
Cobb Salad With Blue-Cheese
by Colleen Rush
We lighting a salad superhigh in fat, calories, and sodium.Colleen Sullivan, beauty and fashion editor, loves Cobb salad: mixed salad greens, chicken, tomatoes, avocado, bacon, blue-cheese crumbles, and blue-cheese dressing.Colleen likes the contrasts in a classic Cobb—creamy, crunchy, tangy, and smoky—all in one meal. But it comes at a cost: The salad is superhigh in fat, calories, and sodium. Here’s how we lightened it and still kept the flavor.
Bacon
Order 11?2 tablespoons (that’s two slices, or half the usual amount) and use yor fork to spread it around your salad, so you get more of the savory, smoky flavor.You save: 115 calories, 9 g fat
Avocado
Get 3 tablespoons (half the normal serving) and cut it into smaller chunks, so you get a creamy piece in every bite.You save: 67 calories, 6 g fat
Blue-cheese crumbles
Skip them—you’ll still get great flavor from the dressing. “Most people don’t realize how high in saturated fat cheese is,” Blake says. “If your salad is covered in cheese, you’re not doing yourself any favors.”You save: 150 calories, 12 g fat
Blue-cheese dressing
Use 2 tablespoons, which is half the usual amount of dressing, and you’ll still get the piquant taste of blue cheese throughout the salad.You save: 140 calories, 14 g fat
Mixed salad greens
Ask for extra lettuce to bulk up the salad. You’ll be satisfied on a psychological level if the bowl looks full, Blake says. Plus, because lettuce has fiber and water, it fills you up without filling you out.You add: 8 calories, 0 g fat
We lighting a salad superhigh in fat, calories, and sodium.Colleen Sullivan, beauty and fashion editor, loves Cobb salad: mixed salad greens, chicken, tomatoes, avocado, bacon, blue-cheese crumbles, and blue-cheese dressing.Colleen likes the contrasts in a classic Cobb—creamy, crunchy, tangy, and smoky—all in one meal. But it comes at a cost: The salad is superhigh in fat, calories, and sodium. Here’s how we lightened it and still kept the flavor.
Bacon
Order 11?2 tablespoons (that’s two slices, or half the usual amount) and use yor fork to spread it around your salad, so you get more of the savory, smoky flavor.You save: 115 calories, 9 g fat
Avocado
Get 3 tablespoons (half the normal serving) and cut it into smaller chunks, so you get a creamy piece in every bite.You save: 67 calories, 6 g fat
Blue-cheese crumbles
Skip them—you’ll still get great flavor from the dressing. “Most people don’t realize how high in saturated fat cheese is,” Blake says. “If your salad is covered in cheese, you’re not doing yourself any favors.”You save: 150 calories, 12 g fat
Blue-cheese dressing
Use 2 tablespoons, which is half the usual amount of dressing, and you’ll still get the piquant taste of blue cheese throughout the salad.You save: 140 calories, 14 g fat
Mixed salad greens
Ask for extra lettuce to bulk up the salad. You’ll be satisfied on a psychological level if the bowl looks full, Blake says. Plus, because lettuce has fiber and water, it fills you up without filling you out.You add: 8 calories, 0 g fat
Is Your Salad Making You Fat?
by Colleen Rush
“I’m having a salad.” It’s amazing how these four simple words can make you feel so virtuous. But whether you choose a vinaigrette that’s loaded with oil or add an overly generous sprinkling of honey-toasted nuts, it’s easy to pile on extra fat and calories without realizing it, says Joan Salge Blake, RD, clinical assistant professor at Boston University and author of Nutrition and You. In fact, a res- taurant salad with dressing can have as many as 1,000 calories. With Blake’s help, we’ve remade a few popular salads, which also happen to be favorites of three Health editors.
“I’m having a salad.” It’s amazing how these four simple words can make you feel so virtuous. But whether you choose a vinaigrette that’s loaded with oil or add an overly generous sprinkling of honey-toasted nuts, it’s easy to pile on extra fat and calories without realizing it, says Joan Salge Blake, RD, clinical assistant professor at Boston University and author of Nutrition and You. In fact, a res- taurant salad with dressing can have as many as 1,000 calories. With Blake’s help, we’ve remade a few popular salads, which also happen to be favorites of three Health editors.
Thursday, April 24, 2008
Wednesday, January 2, 2008
10 things to do in winter (continued)
6. Eat an apple a day
While an apple a day probably won't keep the doctor away forever, it's certainly a good place to start. A medium apple contains about three grams of fibre (that's a tenth of your daily needs) and 10 per cent of your recommended daily intake of vitamin C, plus potassium, phytochemicals and antioxidants. For a change, snack on unsweetened applesauce instead.
7. Plan ahead for snacks
No sooner have we finally finished the leftover Halloween candy (and sworn to be good) than the Christmas goodies begin to appear. And nothing makes chocolates and gingerbread look more appetizing than that lethal combination of midafternoon sleepiness and hunger. To help avoid the lure of sugary treats, make sure to stock up on healthy snacks you can reach for when cravings strike. Good options include fruit, low-fat cheese such as mozzarella, trail mix (go for raw blends rather than those containing hydrogenated oils) and raw veggies.
8. Cut the pop
If you're looking for an easy way to take in more calories, pop's the answer. Not only do daily pop drinkers gain more weight than those who indulge only occasionally, but they have higher rates of diabetes. Choosing diet doesn't help, either; in fact, people who go for diet drinks have been shown to gain more weight than those who pick the sugary option. The best choice for your health? Cut it out altogether, except for the odd treat. For a similar but much healthier beverage, try a blend of fruit juice and sparkling water. And don't forget about the caffeine content of most sodas -- if your habit is more than a few a day, sub in some tea to avoid withdrawal symptoms.
9. Strengthen your abs and core
Developing abs of steel and a strong core will help your balance, improve your posture and reduce your risk of lower back injury -- and a flatter stomach never hurt anyone, either. If you're unsure about how to start, consider springing for a training session at a gym, where you can get a professional to design a program best suited for your needs.
10. Make your resolution achievable
New Year's resolutions -- a good idea in theory, but in practice, they're all too often quickly discarded. To make your resolution stick, choose it wisely. Rather than a vague idea to "get more exercise" or "save more money," come up with something specific. Concerned about your eating habits? Resolve to eat a healthy breakfast every day, and plan how you're going to do it. Want to exercise more? Sign up for a class in something you've always wanted to do -- try martial arts or dance, or join a team sports league. Pick something achievable, and you may just be ready for a second resolution come spring.
While an apple a day probably won't keep the doctor away forever, it's certainly a good place to start. A medium apple contains about three grams of fibre (that's a tenth of your daily needs) and 10 per cent of your recommended daily intake of vitamin C, plus potassium, phytochemicals and antioxidants. For a change, snack on unsweetened applesauce instead.
7. Plan ahead for snacks
No sooner have we finally finished the leftover Halloween candy (and sworn to be good) than the Christmas goodies begin to appear. And nothing makes chocolates and gingerbread look more appetizing than that lethal combination of midafternoon sleepiness and hunger. To help avoid the lure of sugary treats, make sure to stock up on healthy snacks you can reach for when cravings strike. Good options include fruit, low-fat cheese such as mozzarella, trail mix (go for raw blends rather than those containing hydrogenated oils) and raw veggies.
8. Cut the pop
If you're looking for an easy way to take in more calories, pop's the answer. Not only do daily pop drinkers gain more weight than those who indulge only occasionally, but they have higher rates of diabetes. Choosing diet doesn't help, either; in fact, people who go for diet drinks have been shown to gain more weight than those who pick the sugary option. The best choice for your health? Cut it out altogether, except for the odd treat. For a similar but much healthier beverage, try a blend of fruit juice and sparkling water. And don't forget about the caffeine content of most sodas -- if your habit is more than a few a day, sub in some tea to avoid withdrawal symptoms.
9. Strengthen your abs and core
Developing abs of steel and a strong core will help your balance, improve your posture and reduce your risk of lower back injury -- and a flatter stomach never hurt anyone, either. If you're unsure about how to start, consider springing for a training session at a gym, where you can get a professional to design a program best suited for your needs.
10. Make your resolution achievable
New Year's resolutions -- a good idea in theory, but in practice, they're all too often quickly discarded. To make your resolution stick, choose it wisely. Rather than a vague idea to "get more exercise" or "save more money," come up with something specific. Concerned about your eating habits? Resolve to eat a healthy breakfast every day, and plan how you're going to do it. Want to exercise more? Sign up for a class in something you've always wanted to do -- try martial arts or dance, or join a team sports league. Pick something achievable, and you may just be ready for a second resolution come spring.
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