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 Posted: Mon Jul 21, 2008 9:52 pm
I know health care isn't exactly high entertainment but sometimes what people do with health care is, so here is the spot to post about good, to bad, to just wacky health care and health care plans and products....but remember some of these are serious while others are just crazy.
Good day to you all. 4laugh
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Posted: Sat Aug 23, 2008 12:19 pm
Eat to Stay Young
Did you know that yams have a natural estrogen that helps keep skin firm, and that green tea is not only high in the powerful antioxidant EGCG, but those who drink it on a consistent basis have less sun-related skin damage? Turn back the clock with these supermarket finds to keep you feeling and looking younger.
Protect Your Heart Like The Mediterraneans
Just three months of Mediterranean-style eating in one recent study improved blood sugar, blood pressure and cholesterol in people at high risk of heart disease. Olive Oil, leafy greens, nuts, tomatoes and red wine are just a few common ingredients in Mediterranean food that are rich in antioxidants, phytochemicals and vitamins that keep you looking good from the inside out.
Citrus Magic
An apple keeps the doctor away, but an orange a day may keep fine lines and flaky skin at bay. Researchers discovered that women 40 and older who had great amounts of C were 11% less likely to develop wrinkles. The recommended dosage amount is 75 milligrams, which is the equivalent of a glass of grapefruit juice.
Eat More Omega-3 Fatty Acids
Don't just slap anything with fins onto your plate: You want fatty fish, such as salmon, sardines, and lake trout. They contain the omega-3 fatty acids DHA and EPA, which many studies show help prevent sudden death from heart attack. Omega-3s may also help ward off depression, Alzheimer's disease, and age-related macular degeneration, a leading cause of blindness—and maybe some cancers. For better skin take 1,000 mg of omega-3 oils a day—this is also the recommended dosage to keep your heart in tip-top shape.
Milk Really Does A Body Good
Caffeine and alcohol have both been shown to limit calcium absorption and increase osteoporosis risk. Stick to one alcoholic beverage a day and curb your soda habit. If you can't live without your cup of morning Joe, then drink it with milk: 1 teaspoon per cup offsets the calcium loss.
Nature's Umbrella
Applying a smear of an extract found in broccoli sprouts to skin reduced inflammation and redness by nearly 40%, according to researchers at Johns Hopkins University School of Medicine. Once stimulated, the mechanism works for days, long after the extract is washed away. Keep an eye out for topical broccoli-based sun-protective products, which are in development.
Health’s A Bowl of Cherries
A 90-calorie cup of Bing cherries has more antioxidants than a small piece of dark chocolate or 3 ounces of almonds. They may also help prevent the risk of inflammatory diseases such as arthritis, as well as heart disease and cancer, and are a good source of immune-boosting vitamin C and cholesterol-lowering fiber. Pick mahogany-colored Bings with firm, smooth skin and attached stems for the longest fridge life.
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Posted: Tue Aug 26, 2008 7:26 pm
Okay so it's not quite health care but it can make a difference in the way you live so...
Sex Roles and Household Chores
The truth about household jobs and gender
By Jonathan Small
At some point in my marriage — not exactly sure when or why, really — I became the designated spider killer. And fly swatter. And roach squasher. In fact, if any insect makes the unfortunate decision to wander into our home, it's my responsibility to promptly terminate it. My wife, Diana, will stand in the kitchen inches away from a bug and still call me from across the house to come deal with it. Is it annoying? Sometimes, yes. But, then again, she has her own set of responsibilities, like shopping for the insect repellent and flyswatter.
The Sad Truth
She also does most of the cooking, but I take out the trash. She puts the baby down to sleep, but I built the crib. She brings the plants home from the nursery, but I put them in the ground. We work full time, live in a big city, and consider ourselves progressive — yet the household chores we choose seem like something out of Father Knows Best. I talked to my friends about this and discovered that our situation, though retro, is very common: Married couples tend to define their roles along gender lines.
The Real Reason
In the beginning, when first dating, couples generally do everything together: shop, cook, clean, and walk the dog. But shortly after saying our vows — or even before that — we fall into more familiar, even stereotypical, roles. "Part of this has to do with our role models: our parents," explains Samara Fabrick, LCSW, a couples therapist in Beverly Hills. "But another part has to do with practicality. We naturally gravitate toward things we're good at." For example, my wife is a professional chef — so is it any mystery that she makes dinners most nights? I, on the other hand, am a professional geek. If a printer runs out of ink, I'm the replacer; if a TV show needs to be recorded, I'm the TiVo king.
The Game Plan
Splitting tasks along gender lines isn't necessarily a bad thing as long as one spouse doesn't resent the other for it. It's one thing for my wife to feed the cat, but if she also gives it a flea bath and cleans out the litter box while I sit on the couch zoning out with SportsCenter, I'm definitely going to hear about it for weeks. To help prevent War of the Worlds II, Fabrick has a concept she calls "sweat equity." "You don't have to do the same chores, but you should sweat equally," she says. She suggests sitting down and figuring out what your strengths are, who does what, and then divvying up the tasks fairly.
The Ground Rules
One rule is to be flexible. Sometimes you might have to step in and fold the laundry even if you suck at it (note to self). And the second rule is to be nice. If your husband is delegated to, say, clean the bathroom, then absolutely no hovering, driveling about how you'd use Scrubbing Bubbles and not Comet. (Not like I'm speaking from experience or anything.)
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Posted: Tue Aug 26, 2008 10:08 pm
Mental ills may have an evolutionary upside
People with bipolar disorder have more sex, for instance, research says
By Robin Nixon
updated 1:31 p.m. PT, Tues., Aug. 26, 2008
Natural selection wants us to be crazy — at least a little bit. While true debilitating insanity is not nature's intention, many mental health issues may be byproducts of the over-functional human brain, some researchers claim.
As humans improved their gathering, hunting and cooking techniques, population size increased and resources became more limited (in part because we hunted or ate some species to extinction). As a result, not everyone could get enough to eat. Cooperative relationships were critical to ensuring access to food, whether through farming or more strategic hunting, and those with blunt social skills were unlikely to survive, explained David C. Geary, author of "The Origin of Mind" (APA, 2004), and a researcher at the University of Missouri.
And thus, a diversity of new mental abilities, and disabilities, unfurled.
Nature of joy
It might seem as though modern man should have evolved to be happy and harmonious. But nature cares about genes, not joy, Geary said.
Mental illnesses hinder one in every four adults in America every year, according to the National Institute of Mental Health. And this doesn’t count those of us with more moderate mood swings.
To explain our susceptibility to poor mental health, Randolph Nesse in "The Handbook of Evolutionary Psychology" (Wiley, 2005) compares the human brain with race horses: Just as horse breeding has selected for long thin legs that increase speed but are prone to fracture, cognitive advances also increase fitness — to a point.
Let's take common mental conditions one-by-one.
People with aggressive and narcissistic personalities are the easiest to understand evolutionarily; they look out for number one. But even if 16 million men today can trace their genes to Genghis Khan (nature's definition of uber-success can be measured by his prolific paternity), very few potential despots achieve such heights. Perhaps to check selfish urges, in favor of more probable means to biological success, social lubricants such as empathy, guilt and mild anxiety arose.
For example, the first of our ancestors to empathize and read facial expressions had a striking advantage. They could confirm their own social status and convince others to share food and shelter. But too much emotional acuity — when individuals overanalyze every grimace — can cause a motivational nervousness about one's social value to morph into a relentless handicapping anxiety.
Pondering the future
Another cognitive innovation made it possible to compare potential futures. While other animals focus on the present, only humans, said Geary, "sit and worry about what will happen three years from now if I do that or this." Our ability to think things over, and over, can be counterproductive and lead to obsessive tendencies.
Certain types of depression, however, Geary continued, may be advantageous. The lethargy and disrupted mental state can help us disengage from unattainable goals — whether it is an unrequited love or an exalted social position. Evolution likely favored individuals who pause and reassess ambitions, instead of wasting energy being blindly optimistic.
Natural selection also likely held the door open for disorders such as attention deficit. Quickly abandoning a low stimulus situation was more helpful for male hunters than female gatherers, writes Nesse, which may explain why boys are five times more likely than girls to be hyperactive.
Similarly, in its mildest form, bipolar disorder can increase productivity and creativity. Bipolar individuals (and their relatives) also often have more sex than average people, Geary noted.
Sex, and survival of one's kids, is the whole point — as far as nature is concerned. Sometimes unpleasant mental states lead to greater reproductive success, said Geary, "so these genes stay in the gene pool."
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Posted: Wed Aug 27, 2008 8:24 pm
ok that last one is nuts!
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Posted: Tue Sep 02, 2008 4:29 pm
The Dirty Dozen: 12 Hair Mistakes You May Be Making
By Sally Wadyka
It’s easy to have gorgeous-looking locks when you walk out of the salon, but it’s how you care for your hair on a daily basis that really makes a difference in the long run. “Even if you have a fantastic cut and you’re skilled at styling your hair, it’s not going to look its best if you mistreat it,” says Renee Cohen, senior stylist at Serge Normant at John Frieda, New York City. Here, the most common mistakes women make when it comes to their hair care—plus expert advice on how to fix them.
1. Washing your hair every day—or more.
While we’re not advocating the greasy grunge look circa 1992, it can be good for your hair to get a break from daily washing, drying and styling. If you color your hair, skipping the shampoo on occasion will help your shade stay rich longer since the sulfates in many shampoos fade away color. And for all but the oiliest heads, daily (or even twice daily if you hit the gym) washing can strip away too much of your natural oil, leaving hair dry, brittle and more susceptible to breakage. Try every-other-day washing, and if the roots look a little greasy on day two, sprinkle on some dry shampoo or hair powder and brush it out thoroughly.
2. Not getting regular haircuts.
If you’re trying to grow your hair out of a style you no longer like (or just desperately wanting to add inches to your strands), you might be tempted to avoid your stylist’s scissors for months on end. But you’re really not doing your hair any favors. Not only will you wind up with so many split ends that you will need to lose several precious inches anyway, but your hair will quickly start to look obviously overgrown. “Your hair can look good at every stage of transition between styles or while waiting for your bangs to grow out,” says Cohen. “By continuing to get trims, your hair will look fuller and healthier, and you’ll never have that ‘I’m growing my hair out’ look.”
3. Using too much conditioner.
It makes sense that fine hair will get weighed down by excessive conditioner, but even dry, coarse hair may not need as much as you think. “If you routinely use too much, the product can build up on your hair and leave a residue that makes hair appear dull and lifeless,” says Cohen. Try using the lightest formula your hair can handle (a detangling rinse is perfect for normal to fine hair), and doing an occasional deep treatment if hair needs it. And when you apply your conditioner, skip the areas closest to the scalp and concentrate the product more toward the ends of the hair.
4. Overheating your hair.
Chances are you blow dry your hair at least once a day for several minutes. And you might even follow that up with more hot stuff—like a curling or straightening iron. So it’s no wonder that your hair looks a little fried. “You might literally be burning your hair,” says Cohen. To protect it, she recommends using a product specifically made to protect hair from heat—it will help seal up the cuticle to keep the heat from damaging the strand. And ditch any brushes that have metal paddles or bristles—they will heat up as you blow dry and can singe fragile locks.
5. Fighting your hair’s natural texture.
There’s nothing technically wrong with trying to curl your straight hair or straighten your curly hair. But just know that you’re setting yourself up for spending a lot of time and energy—and possibly frustration—to achieve your desired style. And sometimes, all that effort may be for naught. If it’s a humid day, you are much better off letting your hair remain in its natural state—because the second you walk outside, it’s going to revert back to it anyway!
6. Choosing the wrong styling products for your hair type.
Just as you select your moisturizer and makeup to suit your skin type, you need to select the right kinds of styling products in order for your hair to look its best. Loading up your fine hair with a heavy styling cream or a silicone product will leave your locks limp. And trying to style your thick, coarse, curly hair with just a spritz of spray gel won’t tame your frizz or help hold your style all day long. For best results, look for a line of products that are designed specifically for your hair type and style.
7. Thinking that more is better.
Even if you’re using the correct styling product, you can still ruin your look by using too much or too little of it. Too little just means that you won’t get the most benefit from the product (i.e., not using enough frizz-taming serum will leave you still frizzy). But too much can cause several problems. “It can actually make your hair harder to style because as the product dries in your hair it can get so stiff that it‘s hard to get the brush through,” explains Cohen. Excess product can also flake after it’s dry—making you look as if you have dandruff. Surplus silicone-based serum will leave hair limp and greasy looking. How much to use? For silicone products, Cohen recommends starting with as little as possible (just rub a drop between your palms and run over hair) and adding more if needed. For styling cream or gel, an amount the size of a quarter should do the trick. And with mousse, a handful is about right.
8. Pulling back your ponytail with just any elastic.
Before you grab an elastic and use it to secure your hair, take a closer look at it. If it’s not covered (and ideally continuous, without any metal showing), you run the risk of damaging your hair. An uncovered elastic (like a plain rubber band from your desk drawer) will snag in your hair, causing breakage and possibly even pulling hair out at the root when you try to remove the elastic. A covered band—secured loosely at the nape of your neck—will protect hair from harm.
9. Getting stuck in a style rut.
Take a look at a photo of yourself from 10 years ago. Now look in the mirror. If the hairstyle you see in both places is the same, you are long overdue for an update. That doesn’t necessarily mean you have to go in for a complete style overhaul—the fix could be as simple as a few tweaks to keep your look current. “Changing the length or adding some layers or flattering bangs will keep you from looking like you’re stuck in a time warp,” says Cohen. Another reason to modernize your style: one that’s outdated may no longer be flattering and that can make you look older.
10. Brushing your hair too much.
The old advice about giving your hair one hundred strokes a night is not a recipe for healthy hair. While brushing once or twice a day is a great way to stimulate the scalp and distribute oil down the hair shaft, too much brushing could have the opposite effect—leaving hair more vulnerable to breakage. And brushing wet hair (which is more fragile than dry hair) is never a good idea. Cohen recommends instead using a wide-tooth comb when you get out of the shower.
11. Ignoring the health of your scalp.
The follicles in the scalp are the birthplace of every strand of hair on your head. And if those factories aren’t kept clean and healthy, they won’t produce full, strong, healthy hair. While there are many products on the market to cater to the health of your scalp, treating it well can be as simple as giving it a little extra massage every time you wash your hair to stimulate it. And be sure to rinse all product off your scalp before you leave the shower to ensure that there’s no residue left behind to clog hair follicles.
12. Yanking out your gray hairs.
No, it’s not true that two will grow back in place of every one you pull out. But you’re not really getting rid of them with this method either. “It will grow back, and when it does it may be more wiry, and because it’ll be shorter, it’ll stick straight up till it grows in,” say Cohen. While even she concedes that pulling out a couple isn’t going to kill you, if you find yourself harvesting several every day, it’s time to consider coloring your hair. As you start to go gray, hair can look a bit dull and washed out, so by getting your hair colored a rich, glossy shade, you’ll immediately take 10 years off your look.
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Posted: Tue Sep 02, 2008 7:04 pm
Covering Bags and Undereye Circles
By the editors of MORE magazine
Aging's not fair. Nor is it gradual. Seems as if you wake up one morning and your undereye bags are big enough to pack for the weekend. Using all-over foundation but skipping the concealer, as we did at 25, isn't going to cut it anymore. Here, from the pros, camouflage techniques that really work.
Try a secret weapon. Makeup artist Julie Tussey, 46, uses brushes, not scalpels, on her clients, who have included Christie Brinkley and Tory Burch. Her surprising first step: a generous dab of Preparation H under the eyes to reduce swelling. "You'll feel a subtle warmth, tingle, and tightening," Tussey says. Wash off after two minutes (the stuff is greasy) and apply silicone primer to smooth and firm and ensure that concealer glides on and lasts.
Fight shadows with peach tones. Dot a dark peach concealer on any brown, blue, or purple discolorations and the puffy part of the bag. The orangey hue neutralizes the shadows, and the deep tone optically flattens the puffiness. It's an illusion that works. In a pinch, Tussey mixes a dab of red or pink lipstick with beige concealer for similar results.
Get a makeup "eye-lift." Brush on a pale, shimmery pink highlighter at the inner and outer corners of your eyes, to create a more open, lifted look. L.A. makeup pro Agostina, 50, uses this on Ellen DeGeneres and Cheryl Hines.
For darker skin, use darker concealer. Bags and circles are double trouble for women of color, says makeup pro Cynde Watson, 41. "Concealing cool gray or purple circles gets more complicated when your overall skin tone is a warm brown with yellow or orange undertones." Her fix: a rich, opaque dark apricot concealer -- anything lighter will look chalky and ashy. Apply it over (or mix it with) eye cream.
For really intense circles, layer pink over peach. Hollywood makeup artist Barbara Farman, 42, says: "First, use a peach concealer to lighten circles and bring them closer to your overall skin tone. Then apply a high-pigment pink concealer directly over it where bluish shadows are resistant to coverage."
Use the right brushes. Good concealer brushes are essential, Farman says -- both the broad, flat kind (for blending) and the skinny, tapered kind (for accurate application from a tube or pot).
Don't skip the eyeliner. Even if you've never used it before, make it your new best friend: Dark liner (pen or powder) along the upper lashline diverts attention from the puffiness below.
Underplay the eye shadow. Stick to sheer shades in warm golds and bronzes. Avoid cool colors (pinks, blues, violets) that will emphasize the newly covered flaws. A smoky eye will just put the shadows back.
Keep the rest of your face natural. Full-coverage face makeup along with serious eye cover-up looks old, no matter how terrific a camouflage job you do.
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Posted: Sat Sep 06, 2008 11:08 am
Am I Normal?
Here's the truth behind soggy sweat glands, out-of-nowhere orgasms, and other bizarre body behavior.
By Michelle Andrews, Women's Health
We're all for individual expression and the power of moi. But sometimes it would be nice to know—just for informational purposes, not because we're insecure—whether anyone else experiences the same crazy stuff we do. So we surveyed WH readers about their bodies' "special" habits, urges, and peculiarities—and then asked the experts to gauge the weirdness factor. Here's what they said, and how you can get a handle on your own oh-so-fascinating quirks.
My hands and feet literally drip with sweat, even when I'm cold. Am I normal?
About three percent of the population suffers from excessive sweating, or hyperhidrosis. It generally occurs in the hands, feet, underarms, face, or scalp. "The cause isn't really clear, but 40 to 60 percent of sufferers have a family history of the problem," says Dee Anna Glaser, M.D., a professor of dermatology at St. Louis University School of Medicine. There are several treatment options, from prescription-strength antiperspirants to site-specific Botox injections, which interrupt the chemical messages that tell the glands to sweat. If all else fails, surgery to sever the nerves that communicate with sweat glands is effective. The downside: Sweating often reappears in another spot, though hopefully a less embarrassing one.
The moment I step outdoors, I'm a magnet for mosquitoes. Am I normal?
Humans produce an aromatic bouquet of hundreds of chemicals, some of which are irresistible to skeeters. But scientists have only, um, scratched the surface of what makes some people more bite-worthy than others. Drinking beer may attract them (yes, researchers studied this, though they didn't discover why beer breath is so alluring), and having high cholesterol, another study shows, makes you a more likely target (experts theorize it's because mosquitoes need cholesterol but can't make it on their own). Bad news for the overly hydrated reader earlier: "We also know that people who sweat less are not as attractive to mosquitoes," says Ulrich Bernier, Ph.D., a research chemist with the U.S. Department of Agriculture and an expert on mosquito attractants and repellents. He and other scientists are working to develop compounds that actually will cloak your body's scent, rendering you invisible to mosquitoes, whose sense of smell is much keener than their eyesight. In the meantime, to keep from scratching all through your next tropical vacation, cover up, wear repellent (such as Off! Deep Woods), and don't fidget: Movement attracts the little buggers, too.
drool all over my pillow at night. Am I normal?
Every day, your body produces a liter or more of saliva, an enzyme-rich goo that helps keep your mouth clean and digest your food. As a toddler you mastered the art of keeping saliva in your yap-trap. But during sleep, when the muscles in your body relax, your coordination lapses, leaving you more likely to dribble. (This is a particular hazard if you're a side snoozer.) The result is a stiff little patch of drool that brings a whole new meaning to the phrase "sleeping in the wet spot." A sinus infection or allergies that cause you to breathe through your mouth instead of your nose may make the problem worse, but the easiest fix is just to sleep on your back, says Lee Akst, M.D., an otolaryngologist at Loyola University Medical Center in Chicago. Go online at thecompanystore.com to find supportive pillows for back sleepers.
After I turned 30, my metabolism slowed to a crawl, or at least that was my explanation when I chunked up. Am I normal?
Studies show that two things happen to women around their 30th birthday: Their bodies start to lose muscle more dramatically (as much as half a pound per year, which has an adverse effect on your metabolism), and their physical activity wanes, thanks to greater career and family responsibilities, says Wayne Westcott, Ph.D., co-author of Get Stronger, Feel Younger. The solution: strength-building exercises to help replace lost muscle tissue. Just 20 minutes twice a week can raise your resting metabolic rate by as much as 7 percent. If you can barely squeeze in time to sleep, let alone exercise, Westcott recommends three simple moves you can do at home: dumbbell squats, chest presses with dumbbells, and a bent-over row. Soon you'll be on your way back to your pre-30 body.
I clutch my boyfriend's hand in a death grip every time I fly. Am I normal?
Your rational mind knows you're less (56 times less!) likely to die in an airplane than you are to die in a car. But your lizard brain doesn't buy it. All it knows is that you're way higher than any sane person should be and are potentially out of control. No wonder your sympathetic nervous system—the one that commands your body's flight-or-fight response—is shrieking, "Get! Out! Now!" You're hardly alone: An estimated 25 million people in North America are afraid to fly.
Trite as it sounds, research shows that in this instance, facing your fears really does work. In 2002, researchers studied the effect of "exposure therapy" on 75 nervous fliers. Subjects were offered eight 45-minute therapy sessions in which virtual reality was used to simulate the experience of being airborne. Those who completed the treatment had much lower levels of flying anxiety afterwards, says study co-author Page Anderson, an assistant professor of psychology at Georgia State University in Atlanta. It probably took you longer than that to learn how to drive a stick shift. Check out virtuallybetter.com for exposure therapy programs in your area.
When I walk around in the morning, my joints sound like popcorn popping. Am I normal?
Many people have some degree of crepitus, a crackling or grinding sound made when uneven cartilage surfaces rub against each other. It usually occurs in large joints, like the knee or shoulder. Crepitus is different from the loud snap you hear when you crack a knuckle: That's caused by nitrogen bubbles inside the joints popping under pressure, says Raymond Rocco Monto, M.D., an orthopedic surgeon and spokesman for the American Academy of Orthopaedic Surgeons. If you feel pain along with the popping (especially while climbing stairs, squatting or kneeling), see an orthopedist. It could be a sign of injury or arthritis. Yes, you heard us right: Arthritis has become more common in young athletic women who got hurt playing sports as adolescents, Dr. Monto says.
While getting a head massage at a spa, I orgasmed. Am I normal?
You could just thank the goddess of Oh! and book a return trip. But since you're wondering, it is possible for women to have what's known as "extragenital orgasms"—orgasms without genital contact, says Beverly Whipple, Ph.D., professor emerita at Rutgers University and co-author of The Science of Orgasm. Arousing sensitive areas like the neck or breasts or even just imagining sex can get you there. "Physiologically, orgasm is a reflex, so the genital nerve pathways don't need to be stimulated in order for it to occur," she says. Studies have found that even women with spinal cord injuries are able to experience orgasm.
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Posted: Sat Sep 20, 2008 12:58 pm
8 Food Myths Busted!
By Joy Bauer, PARADE Magazine
Food myths are created from outdated science, old wives' tales, and a bit of wishful thinking. They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times. How many of these common myths are still part of your nutrition playbook?
Certain foods can burn fat.
WRONG!
According to the "negative calorie effect," the act of chewing and digesting certain foods burns up more calories than the food itself contains. Cucumbers, celery, and grapefruit top the list of foods rumored to have "negative calorie" value. However, while it may seem as if you expend a lot of energy when you chew, in reality, chewing eats up only about 11 measly calories per hour. Low-calorie, high-nutrient foods certainly will help you lose weight—not because they create negative calories, but because you’re munching on them instead of crackers, chips, and cookies.
It's better to eat six mini meals than three squares.
INCORRECT!
As long as your food choices for the entire day are healthy and not too high in calories, either eating style can work. I find that many people prefer to eat more volume less frequently because of hectic schedules or heartier appetites. If that sounds like you, just be sure to keep your daily calories in check, and try not to go longer than four to five hours without eating. Doing so may make your blood sugar drop, causing low energy, headaches, and overeating in response to feeling blah. Have small snacks on hand—such as fruit, nonfat yogurt, or a bag of baby carrots—in case you're running late for lunch or dinner.
Fresh fruits and vegetables are more nutritious than frozen ones.
FALSE!
You may actually get more nutrients from some frozen fruits and vegetables. The same holds true for some canned vegetables. That's because the "fresh" produce you just bought at the grocery store may be a lot older than you think. After being harvested, produce can spend days being sorted, packaged, and then shipped, often cross-country. During that time, fluctuations in light and temperature rob fruits and vegetables of important nutrients such as vitamin C and folate.
The negative side of processing comes down to three factors: taste, texture, and additives. Frozen foods rarely taste as good as fresh, and processing can change the consistency of many items. Food manufacturers often add salt, sugar, and fat to otherwise healthy products. If you become a label sleuth, you can bypass foods that contain these additives. One final note: Items frozen in bags should move about freely, because clumping indicates that the product has been thawed and then refrozen.
Decaf coffee has no caffeine.
NOT TRUE!
My caffeine investigation found that decaf varieties contain between 8 and 32 milligrams of high-octane zip, depending on the cup size. Although this is significantly less than regular Joe (a typical 8-ounce cup provides 100-150 milligrams of caffeine), even a small amount may matter to caffeine-sensitive people. My advice: If you struggle with insomnia, stick with caffeine-free herbal tea starting late afternoon.
Margarine is better than butter.
NOT!
Butter contains saturated fat that, when eaten in excess, can raise "bad" (LDL) cholesterol, increasing the risk of heart disease. For that reason, some people use margarine as a substitute. The problem with margarine—specifically stick margarine—is that it contains trans fats, which increase LDL cholesterol and lower the "healthy" (HDL) cholesterol. Double whammy!
Your best bet is a soft-tub vegetable spread that says "trans-fat free"— it will be low in saturated fat as well. If you're watching your calories, opt for soft-tub brands in "reduced fat" or "light" versions.
Bananas are fattening.
WRONG!
One medium banana has only about 105 calories—you'd have to eat at least six to equal one slice of New York-style pizza! Bananas are a good source of fiber, magnesium, and potassium, all of which can help manage blood pressure. They're also a good source of vitamin B6, which helps boost your immune system. What's more, they're portion-controlled, portable, and don't require refrigeration. Enjoy them sliced into cereal, mixed with nonfat yogurt or cottage cheese, or frozen for a yummy dessert. (On the other hand, I can't recommend packaged "banana chips," which have added fat and sugar and are loaded with calories.)
Cravings are your body's way of telling you it needs something.
NOT TRUE!
It's a convenient excuse, but a craving is not a signal that your body "needs" a specific nutrient. Scientists have gone to great lengths to test this assumption. Imagine that you have a chocolate craving (as far-fetched as I know that must be!). You are given the choice of a nutrient-rich (but not flavorful) cocktail that mimics the chemicals found in chocolate, or a candy bar that looks, smells, and tastes like chocolate but contains no authentic chocolate compounds. Which do you think would satisfy your craving most—the chocolate nutrients or the chocolate taste? In actual psychological studies, taste won, hands down.
Cravings are driven by emotions and psychology. We crave foods we enjoy and associate with pleasurable times. For example, you may crave hamburgers because you downright love the taste, or because you have strong and happy memories of eating them at family barbecues—not because you're deficient in protein or iron. Of course, hormonal changes also can be responsible for cravings. Ice cream and pickles, anyone?
Cooking veggies destroys their vitamin content.
NO WAY!
Cooking actually boosts your body's ability to absorb the nutrients in some vegetables. For example, the cancer-fighting phytonutrient lycopene is stronger in cooked tomato sauce than in raw tomatoes. That said, many nutrients will be lost with the wrong cooking technique. The most important rule: Do not overboil veggies! Nutrients will slip out of the vegetables and into the boiling water, so all that goodness will be lost. To retain the most nutrition, steam, roast, or microwave with as little water as possible, and keep cooking time to a minimum.
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Posted: Sat Sep 20, 2008 1:01 pm
The Truth Behind Five Food Myths
By the Editors of Men's Health
It goes like this: A client looking to lead a healthier life hires me, a nutritionist, to help him improve his diet. I analyze what he's been eating, factor in his food preferences, and together we create an eating plan that fits his lifestyle and goals. Soon after, he's noticeably leaner and more energetic—a happy customer.
That's when the trouble starts. After a coworker asks him for the details of his diet, my client suddenly finds himself in a heated interrogation. Doesn't your nutritionist know red meat causes cancer? And that potatoes cause diabetes? Shouldn't he tell you to eat less salt, to prevent high blood pressure?
The upshot: Myths just made my job a lot harder. That's because nutrition misinformation fools men into being confused and frustrated in their quest to eat healthily, even if they're already achieving great results. Thankfully, you're about to be enlightened by science. Here are five food fallacies you can forget about for good.
Myth No. 1: High protein intake is harmful to your kidneys
The origin: Back in 1983, researchers first discovered that eating more protein increases your "glomerular filtration rate," or GFR. Think of GFR as the amount of blood your kidneys are filtering per minute. From this finding, many scientists made the leap that a higher GFR places your kidneys under greater stress.
What science really shows: Nearly two decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn't have an adverse effect on overall kidney function. In fact, there's zero published research showing that downing hefty amounts of protein—specifically, up to 1.27 grams per pound of body weight a day—damages healthy kidneys.
The bottom line: As a rule of thumb, shoot to eat your target body weight in grams of protein daily. For example, if you're a chubby 200 pounds and want to be a lean 180, then have 180 grams of protein a day. Likewise if you're a skinny 150 pounds but want to be a muscular 180.
Myth No. 2: Sweet potatoes are better for you than white potatoes
The origin: Because most Americans eat the highly processed version of the white potato—for instance, french fries and potato chips—consumption of this root vegetable has been linked to obesity and an increased diabetes risk. Meanwhile, sweet potatoes, which are typically eaten whole, have been celebrated for being rich in nutrients and also having a lower glycemic index than their white brethren.
What science really shows: White potatoes and sweet potatoes have complementary nutritional differences; one isn't necessarily better than the other. For instance, sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals, such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren't eaten without cheese, sour cream, or butter. These toppings all contain fat, which lowers the glycemic index of a meal.
The bottom line: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that's used to make chips—is more important than the type of spud.
Myth No. 3: Red meat causes cancer
The origin: In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed "heterocyclic amines," compounds that are generated from overcooking meat under high heat. And since then, some studies of large populations have suggested a potential link between meat and cancer.
What science really shows: No study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. As for the population studies, they're far from conclusive. That's because they rely on broad surveys of people's eating habits and health afflictions, and those numbers are simply crunched to find trends, not causes.
The bottom line: Don't stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don't need to avoid burgers and steak; rather, they should just trim off the burned or overcooked sections of the meat before eating.
Myth No. 4: High-fructose corn syrup is more fattening than regular sugar
The origin: In a 1968 study, rats that were fed large amounts of fructose developed high levels of fat in their bloodstreams. Then, in 2002, University of California at Davis researchers published a well-publicized paper noting that Americans' increasing consumption of fructose, including that in HFCS, paralleled our skyrocketing rates of obesity.
What science really shows: Both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. For instance, the two most commonly used types of HFCS are HFCS-42 and HFCS-55, which are 42 and 55 percent fructose, respectively. Sucrose is almost chemically identical, containing 50 percent fructose. This is why the University of California at Davis scientists determined fructose intakes from both HFCS and sucrose. The truth is, there's no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess.
The bottom line: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.
Myth No. 5: Salt causes high blood pressure and should be avoided
The origin: In the 1940s, a Duke University researcher named Walter Kempner, M.D., became famous for using salt restriction to treat people with high blood pressure. Later, studies confirmed that reducing salt could help reduce hypertension.
What science really shows: Large-scale scientific reviews have determined there's no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be "salt sensitive." As a result, reducing the amount of salt you eat could be helpful.
However, it's been known for the past 20 years that people with high blood pressure who don't want to lower their salt intake can simply consume more potassium-containing foods. Why? Because it's really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average guy consumes 3,100 milligrams (mg) of potassium a day—1,600 mg. less than recommended.
The bottom line: Strive for a potassium-rich diet, which you can achieve by eating a wide variety of fruits, vegetables and legumes. For instance, spinach, broccoli, bananas, white potatoes and most types of beans each contain more than 400 mg. potassium per serving.
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Posted: Thu Oct 02, 2008 2:53 pm
Get Cereal Smart
It's healthy and satisfying and fights everything from breast cancer to diabetes—if you know what to shop for.
By Cynthia Sass, M.P.H., R.D., Prevention
Here's an eye-opening fact about breakfast: People who skip it are four and a half times as likely to be obese as those who always eat it. Here's another: A new Harvard health study found that those who consumed whole grain cereal seven or more times per week had the lowest incidence of heart failure.
Still not excited? Yet another study from the University of Minnesota reported that the risk of all coronary events was reduced by 10 percent for each 10 grams of grain fiber consumed per day. And because cereal is one of the best sources of these lifesaving whole grains, that means a single daily serving has the potential to slash your risk of heart disease, the number-one killer of women.
A higher intake of whole grains is also linked to lower rates of breast cancer, type 2 diabetes, high blood pressure and stroke. And then there's this: Cereal is fast and convenient and comes in a gazillion varieties. But that's also its potential downfall. If you don't know what to look for, you could end up with a bowl full of empty calories instead of a nutritional powerhouse. To make sure you're getting the most bang for your cereal buck, follow these tips:
1. Be a fiber fiend
Look for the words "high fiber" on the box; that ensures at least 5 grams per serving. But don't stop there. Check the label; in some brands, the benefits of fiber are overshadowed by the addition of refined grains, added sugar or cholesterol-raising fats.
2. Go "whole" hog
Where that fiber comes from matters, too, so check the ingredient list to find out exactly what those flakes or squares are made from. Millet, amaranth, quinoa, and oats are always whole grain, but if you don't see "whole" in front of wheat, corn, barley, and rice, these grains have been refined.
3. Watch for hidden sugar
The "total sugars" listing doesn't distinguish between added and naturally occurring sugars. There's no need to avoid the natural sugars found in nutrient-rich whole grains and fruits. But added sugars tack on extra calories without vitamins or minerals and can wreak havoc on your blood sugar and energy levels. The best way to tell is to scan the ingredients again. The following terms represent added sugars: brown sugar, corn sweetener, corn syrup, dextrose, fructose, high-fructose corn syrup, invert sugar, maltose, malt syrup, molasses, sugar and sucrose. Skip cereals that list any of these within the first three ingredients (which are listed by weight).
4. Avoid sugar alcohols or artificial sweeteners
They're sometimes added to boost sweetness without calories. I'm not a fan of anything artificial, and sugar alcohols can bloat your belly, so I recommend avoiding them. Steer clear of cereals containing sucralose, aspartame, sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, and erythritol. Instead, add natural sweetness by topping your cereal with fresh fruit.
Cynthia Sass, M.P.H., R.D., is Prevention's nutrition director. As a registered dietitian, she's been helping women healthfully navigate grocery aisles for more than a decade.
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Posted: Thu Oct 02, 2008 3:04 pm
11 Featured Nutrients: Why You Need Them
Beta Carotene
What it does:
In the body, beta carotene is converted to vitamin A, a nutrient essential for healthy vision, immune function and cell growth. It also acts as an antioxidant that neutralizes free radicals.
How much you need:
There's no RDA for beta carotene.
Food Sources of Beta Carotene:
Eat plenty of dark green vegetables and orange vegetables and fruits (papaya, mango) weekly to meet your vitamin A needs and reap beta carotene's potential antioxidant benefits.
B12
What it does:
Vitamin B12 is used in making DNA, the building block of genes, and in maintaining healthy nerve and red blood cells.
How much you need:
2.4 micrograms a day for people 14 and older provides all the body needs—although some researchers have argued that a daily intake of 6 micrograms would ensure absorption.
Food sources of B12:
B12 is bound to protein, so foods like meat, fish, eggs and dairy products like yogurt and milk are the principal sources.
Chromium
What it does:
Chromium is required by the body for the process that turns food into usable energy, helping insulin prime cells to take up glucose.
How much you need:
Despite disappointing findings on chromium supplements and weight loss, the body still needs it. The daily recommended intake for adults is 50 to 200 mcg.
Food sources of chromium:
Best sources of chromium are whole-grain breads and cereals, meat, nuts, prunes, raisins, beer and wine.
Vitamin K
What it does:
Vitamin K is used by the body to produce an array of different proteins. Some of them are used to create factors that allow blood to coagulate—critical in stemming bleeding and allowing cuts and wounds to heal.
How much you need:
The current recommended daily intake of vitamin K is 90 micrograms for women and 120 for men. Luckily, vitamin K deficiency is extremely uncommon.
Food Sources of Vitamin K:
Kale, spinach, broccoli, asparagus, arugula, green leaf lettuce, soybean oil, canola oil, olive oil and tomatoes.
Potassium
What it does:
Potassium is involved in almost every vital body process: maintaining blood pressure, heart and kidney function, muscle contraction, even digestion.
How much you need:
Surveys show that most Americans get less than half the recommended amounts of potassium, which is 4,700 milligrams (mg) daily for adults and teens.
Food sources of potassium:
Foods that are closest to their original states are best, so be sure to choose whole, unprocessed foods as often as possible, especially fruits and vegetables, low-fat dairy products, whole grains, fish and lean meats.
Magnesium
What it does:
Necessary for some of the body's most basic processes, magnesium triggers more than 300 biochemical reactions—most importantly the production of energy from the food we eat.
How much you need:
Around 300 mg/day (women) and 350 mg/day (men), with the upper limit for supplemental magnesium at 350 mg.
Food sources of magnesium:
The mineral is abundant in avocados, nuts and leafy greens including acorn squash, kiwi and almonds.
Vitamin C
What it does:
Researchers have long known that vitamin C is an essential building block of collagen, the structural material for bone, skin, blood vessels and other tissue.
How much you need:
The current recommended daily intake for men is 90 mg and for women it is 75 mg. The body can only absorb a maximum of about 400 milligrams a day.
Food Sources of Vitamin C:
Virtually everything in the produce section including oranges, green bell peppers, strawberries, broccoli, cantaloupe and tomatoes, turnip greens, sweet potatoes and okra.
Vitamin D
What it does:
Early on, most of the concern focused on bones, since vitamin D, working along with calcium, helps build and maintain them.
How much you need:
Official recommendations now call for 200 IU for children and 600 IU for people over 71, with other groups falling somewhere between.
Food sources of vitamin D:
We rely on fortified milk and breakfast cereals to get most of our dietary vitamin D. Apart from a few kinds of fish, including herring and sardines, there aren't many natural food sources, which leaves supplements and direct sunlight.
Folate/Folic Acid
What it does:
Folate is necessary for the production of new cells, including red blood cells. Folate deficiency remains a major cause of spinal-cord defects in newborns.
How much you need:
Many dietitians recommend taking a multivitamin with 400 mcg of folic acid; 1,000 mcg per day is the safe upper limit for folic acid.
Food sources of folate:
Rich sources of folate include liver, dried beans and peas, spinach and leafy greens, asparagus and fortified cereals.
Zinc
What it does:
Zinc is integral to almost every cell of the human body, from keeping the immune system healthy to regulating testosterone.
How much you need:
The recommended dietary intake for men is 11 mg/day, for women 8 mg/day.
Food Sources of zinc:
Oysters, cooked beef tenderloin, turkey, chickpeas, roast chicken leg, pumpkin seeds, cooked pork tenderloin, plain low-fat yogurt, wheat germ, tofu, dry roasted cashews and Swiss cheese.
Vitamin E
What it does:
Scientists have not yet elucidated all of vitamin E's roles, but they hypothesize that it has a role in immune function, DNA repair, the formation of red blood cells and vitamin K absorption.
How much you need:
The RDA in men and women is 23 IU, or 15 milligrams, and because many E-rich foods come from nuts and oils, some low-fat diets may be inadequate in vitamin E.
Food Sources of Vitamin E:
Wheat germ oil. Sunflower seeds, cooked spinach, almonds, safflower oil and hazelnuts.
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Posted: Thu Oct 16, 2008 4:38 pm
Surprising Signs You'll Live Longer Than You Think
Consider this: In the 20th century, the average life expectancy shot up 30 years—the greatest gain in 5,000 years of human history. And this: Centenarians—folks who make it into the triple digits—aren't such an exclusive club anymore, increasing 51 percent in number from 1990 to 2000. How to account for these dramatic leaps? Advances in health, education and disease prevention and treatments are high on the list, and that makes sense. But what you may not know is that seemingly unimportant everyday habits, or circumstances in your past, can influence how long and how well you'll live. Here, the latest research on longevity—science-based signs you're on a long-life path, plus tips on how to get on track.
Sign: Your Mom Had You Young
If she was under age 25, you're twice as likely to live to 100 as someone born to an older mom, according to University of Chicago scientists. They suspect that younger moms' best eggs go first to fertilization, thus producing healthier offspring.
Sign: You're a Tea Lover
Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results.
You really need only one or two cups of tea daily to start doing your heart some good—just make sure it's a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don't offer the same health benefits. "Once water is added to tea leaves, their catechins degrade within a few days," says Jeffrey Blumberg, Ph.D., a professor of nutrition science and policy at Tufts University. Also, some studies show that adding milk may eliminate tea's protective effects on the cardiovascular system, so stick to just lemon or honey.
Sign: You'd Rather Walk
"Fit" people—defined as those who walk for about 30 minutes a day—are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research. So take a walk on your lunch hour, do laps around the field while your kid is at soccer practice—find ways to move a little more, every day.
Sign: You Skip Soda (Even Diet)
Scientists in Boston found that drinking one or more regular or diet colas every day doubles your risk of metabolic syndrome—a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes. One culprit could be the additive that gives soda its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their taste buds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain, says Vasan S. Ramachandran, M.D., a professor of medicine at Boston University School of Medicine and the study's lead researcher. Better choices: Switch to tea if you need a caffeine hit. If it's fizz you're after, try sparkling water with a splash of juice. By controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking, you can add 6 to 9 1/2 healthy years to your life.
Sign: You Have Strong Legs
Lower-body strength translates into good balance, flexibility, and endurance. As you get older, those attributes are key to reducing your risk of falls and injuries—particularly hip fractures, which often quickly lead to declining health. Up to 20 percent of hip-fracture patients die within one year because of complications from the trauma. "Having weak thigh muscles is the number-one predictor of frailty in old age," says Robert Butler, M.D., president of the International Longevity Center–USA in New York City. To strengthen them, target your quads with the "phantom chair" move, says Joan Price, author of The Anytime, Anywhere Exercise Book (Adams, 2007). Here's how: Stand with back against wall. Slowly walk feet out and slide back down until you're in a seated position, ensuring knees aren't beyond toes and lower back is pressed against wall. Hold until your thighs tell you, 'Enough!' Do this daily, increasing your hold by a few seconds each time.
Sign: You Eat Purple Food
Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer's disease, according to the new research. Polyphenols help keep blood vessels and arteries flexible and healthy. "What's good for your coronary arteries is also good for your brain's blood vessels," says Robert Krikorian, Ph.D., director of the Cognitive Disorders Center at the University of Cincinnati. Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. What's more, in a recent human study, researchers found that eating one or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.
Sign: You Were a Healthy-Weight Teen
A study in the Journal of Pediatrics that followed 137 African Americans from birth to age 28 found that being overweight at age 14 increases your risk of developing type 2 diabetes in adulthood. Adults with diabetes are two to four times more likely to develop heart disease than those without the condition, according to the American Heart Association.
Sign: You Don't Like Burgers
A few palm-size servings (about 2 1/2 ounces) of beef, pork, or lamb now and then is no big deal, but eating more than 18 ounces of red meat per week ups your risk of colorectal cancer—the third most common type, according to a major report by the American Institute for Cancer Research. Colorectal cancer risk also rises by 42 percent with every 3 1/2-ounce serving of processed meat (such as hot dogs, bacon, and deli meats) eaten per day, the report determined. Experts aren't sure why red and processed meats are so harmful, but one of their suspects is the carcinogens that can form when meat is grilled, smoked, or cured—or when preservatives, such as nitrates, are added. "You can have an occasional hot dog at a baseball game, but just don't make it a habit," says Karen Collins, R.D., a nutrition advisor at AICR. And when you do grill red meat, marinate it first, keep pieces small (kebab-size), and flip them often—all of which can help prevent carcinogens from forming. If you're baking or roasting it, keep the oven temp under 400°F.
Sign: You've Been a College Freshman
A recent Harvard Medical School study found that people with more than 12 years of formal education (even if it's only one year of college) live 18 months longer than those with fewer years of schooling. Why? The more education you have, the less likely you are to smoke. In fact, only about 10 percent of adults with an undergraduate degree smoke, compared with 35 percent of those with a high school education or less, according to the CDC.
Sign: You Really Like Your Friends …
"Good interpersonal relationships act as a buffer against stress," says Micah Sadigh, Ph.D., an associate professor of psychology at Cedar Crest College. Knowing you have people who support you keeps you healthy, mentally and physically: Chronic stress weakens the immune system and ages cells faster, ultimately shortening life span by 4 to 8 years, according to one study. Not just any person will do, however. "You need friends you can talk to without being judged or criticized," says Sadigh.
Sign: … and They're Healthy
If your closest friends gain weight, your chance of doing the same could increase by 57 percent, according to a study in the New England of Journal of Medicine. "To maintain a healthy lifestyle, it's important to associate with people who have similar goals," says Nicholas A. Christakis, M.D., Ph.D., the study's lead researcher. Join a weight loss group, or train with a pal for a charity walk.
Sign: You Don't Have a Housekeeper
Just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering risk of death by 30 percent, according to a study of 302 adults in their 70s and 80s.
Sign: You're a Flourisher
About 17 percent of Americans are flourishers, says a study in American Psychologist. They have a positive outlook on life, a sense of purpose and community, and are healthier than "languishers"—about 10 percent of adults who don't feel good about themselves. Most of us fall somewhere in between. "We should strive to flourish, to find meaning in our lives," says Corey Keyes, Ph.D., a professor of sociology at Emory University. "In Sardinia and Okinawa, where people live the longest, hard work is important, but not more so than spending time with family, nurturing spirituality, and doing for others."
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Posted: Thu Oct 16, 2008 11:51 pm
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Posted: Sat Oct 18, 2008 6:51 pm
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