Photo by Bev Sykes via Flickr

Gary had been constipated for the past few weeks, always straining during his bowel movements. He was so frustrated and uncomfortable. Then a few days ago he noticed bright red blood on his stool. Concerned, Gary rushed to his doctor who told him that he had hemorrhoids.

Gary can take some comfort in knowing that hemorrhoids are actually very common. Almost half of people will have had hemorrhoids at some point by age 50.

What is a hemorrhoid?
Some people think that a hemorrhoid is a growth, but it is actually an inflammation of veins and enlargement of the natural tissue in the area of the anus. Hemorrhoids can exist either outside or inside the rectum. Those outside the rectum usually cause more pain.

Hemorrhoids are usually caused by excessive pressure on the veins in the anal or pelvic area with constipation and straining during bowel movements being the most common cause. However, pregnant females can develop hemorrhoids as well due to the increased pressure on the blood vessels in the pelvic area. Also, genetics and obesity may also play a role in hemorrhoids.

While hemorrhoids can be painful, they aren’t something to be afraid of. They usually are not dangerous or life threatening and most will go away within a few days.

How do I know if I have one?
One of the most common symptoms of a hemorrhoid is a small amount of bright red blood on the stool or toilet paper. Itching, discomfort, painful swelling, a hard lump around the anus or leakage of feces are other potential symptoms.

How can I prevent hemorrhoids?
Fortunately, there are many steps you can take to prevent hemorrhoids. The key is to keep stools soft, so that they pass easily without straining. Here are 7 suggestions to help with that:

1. Increase your fiber: Eat fruits, vegetables and whole grains to increase fecal bulk and soften stools. That will help reduce constipation and straining.
2. Increase your fluids: Drink at least 6-8 glasses of fluid to help keep your stools soft and easy to pass.
3. Exercise regularly: Being active can reduce the pressure on your veins that can occur with prolonged sitting and standing.
4. Avoid prolonged sitting: Change positions on a regular basis to relieve excess pressure on the veins of the anus.  If you have a sedentary job, stand up periodically and move around.
5. Avoid rough toilet paper: If you are prone to hemorrhoids or have them, gently clean yourself and maybe use wet paper or premoistened wipes.
6. Don’t ignore the urge: If you don’t act on the urge, it may go away and the stools might become dry and hard making you strain when you try to pass them later.
7. Keep clean: Personal hygiene can reduce skin irritation. So, make sure to bathe or shower often to keep the area clean.

What if I get a hemorrhoid?
If you do develop a hemorrhoid, there are many treatments you can try. First off, if you’re sure it is a hemorrhoid, keep up with the steps above. You can also try a warm sitz bath. They are available at your local drug store. They fit over the toilet and hold warm water that you can sit in for 10-20 minutes to ease the pain.

If those steps don’t help after a few days, seek medical advice. Especially, if you notice blood in your stools. You can’t assume bleeding is merely due to hemorrhoids. In some cases, bleeding may be a symptom of a more serious medical issue.

The bottom line:
If you get a hemorrhoid, you are not alone. While they can be painful, they are not dangerous and most will disappear in a few days with proper home treatment. And luckily with a few simple lifestyle changes you should be able to prevent them from recurring. Isn’t that a relief?

Related posts:

1. Health Apps for the iPhone
2. Strength Training: The Body You Have Always Wanted
3. Protect Your Breasts: What You Need to Know About Breast Cancer

Like Pratik, many people would love to kick their metabolisms into high gear, but some think it’s a losing battle.  They feel like their metabolisms are working against them because they believe they are doing everything right, such as eating healthy and exercising on a regular basis.  So, the goal of today’s show is to give some ways to boost your metabolism.

References used while researching this show are WebMD and kidshealth.org.

Related posts:

1. BH4BP #2 – Trans Fats, Longevity & Exercise in Hot Weather
2. BH4BP #57 – Listener Q&A Special #2

Photo by renjith krishnan via freedigitalphotos

We all visit the doctor at some point in our lives, no matter how well we care for our health, whether it be for a check-up or to treat a medical condition.  When we do go, having a positive experience is very important for obtaining the best treatment possible.  Unfortunately, when many people need to choose a doctor, they are unsure how to select the right one.  So, they often just pick the closest one that takes their insurance and is accepting new patients.  And once they’ve selected a doctor, they don’t know how to take an active role in their own healthcare.  Neither that patient selection process nor that passive relationship with the doctor is optimal.  So, today I’ll discuss some considerations when selecting a health care practitioner, how to improve communication and when to seek a second opinion.

Some references I used while researching this show are The New Wellness Encyclopedia and about.com.

The video podcast for this week is:

1. Traveling, Eating & Staying Healthy

The blog posts for this week are:

1. Study: Ditching & Keeping Off the Abdominal Fat
2. Holiday at the Office: Fight the Feeding Frenzy!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Related posts:

1. BHTV #17 – Fresh vs. Frozen vs. Canned
2. BH4BP #4 – Creating an Active Lifestyle and Diet Pills
3. BH4BP #66 – Listener Q&A Special #3

Photo by Danilo Rizzuti via freedigitalphotos.net

Pamela was not looking forward to heading back to the office after Thanksgiving.  It wasn’t the work or the coworkers.  She loved them.  It was the 10 pounds that she was convinced she gained last year from eating the holiday treats at the office.  She had always had problems with sweets and her weight.  This year she had finally lost 25 pounds.  It was an amazing accomplishment for her and she was afraid that the holidays treats at the office woukd get the best of her again. She had worked so hard to lose each and every pound.  The last thing she wanted was to gain any of them back.

Like Pamela, many people find it challenging to stick to a healthy eating plan when co-workers or clients are constantly bringing holiday treats.  Don’t fear though because even though holiday treats like chocolates, cookies, candies and cakes might tempt you, there are some tricks to help you resist.

How can I resist the holiday treats?
Here are 4 things you can do to take control of the holiday treat situation:

1. Plan ahead: Bring healthy snacks to work, such as fresh fruit or veggies and eat them when you get hungry. You will be less likely to binge on unhealthy treats when you are not hungry.
2. Start a healthy trend: Bring fruit or hummus with veggies to the office instead of baked goods. You would be surprised how many people find the opportunity to eat something healthier refreshing.  Other people might even follow suit and bring healthy treats to work as well.
3. Out of site, out of mind: If you can, place the holiday treats out of your sight.  If you don’t see them, you will be less tempted by them.
4. Say no to food pushers: No matter how hard your co-workers try to make you feel guilty for not eating the sweets they brought, stay strong.  Don’t let them tempt you or make you feel guilty about eating healthy.  Just politely say “No, thank you,” and walk away from the situation.

The bottom line:
You should not let the holidays destroy the healthy diet you have worked so hard to maintain. With a little planning you can eat healthy this season.  And remember it is okay to indulge in a treat, occasionally.  You don’t let the holidays make you lose control.  Moderation is the key during the holidays, just as it is all year round.

Related posts:

1. Halloween: Trick or Treat Temptation
2. Journaling to a Thinner You!
3. BH4BP #66 – Listener Q&A Special #3

Since I’m passionate about health and I love traveling, I want to make sure you’re healthy when you travel, so that you can get the most out of your vacation.  So, in this episode I will go over what you should eat and drink when traveling to a foreign country, especially when you are in a rural or undeveloped area.

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encylopedia, independenttraveler.com and worldworx.tv.

Related posts:

1. BH4BP #9 – Lattes, Mochas, Drip Coffee and Tea
2. BH4BP #4 – Creating an Active Lifestyle and Diet Pills
3. Exercise Your Most Important Muscle!

Photo by lululemon athletica via Flickr

Last year Tracy’s doctor told her that she needed to lose some weight, especially in her midsection (visceral fat).  He said it was an important step towards decreasing her risk of serious health conditions, such as heart disease and type 2 diabetes, both of which her family had a history.
He had been concerned because she had gained 30 pounds between doctor’s appointments, with most of it in her midsection.  Taking his advice to heart, Tracy started working out at least 30 minutes a day, 5-6 times a week, and changed her diet to a much healthier one. A year later, she was back to a healthy weight and feeling good about her accomplishments. Now she had to maintain her weight loss, but wasn’t sure how much time she needed to dedicate to exercise to prevent the return of the harmful visceral fat.

A study by the University of Alabama at Birmingham’s Department of Human Studies may have the answer for Tracy.

Study:
Scientists from the University of Alabama looked at how exercise affects the regain of harmful visceral fat a year after weight loss.  In the study, 45 European-American and 52 African-American women, were randomly placed into 3 different groups: aerobic training, resistance training or no exercise.  All participants were placed on an 800 calorie-a-day diet* and lost an average of 24 pounds.  Researchers then measured total fat, abdominal subcutaneous fat and visceral fat for each participant.  Afterward, participants in the two exercise groups were asked to continue exercising 40 minutes a day, twice a week for a year.  At the end of the study, the researchers found that the individuals that continued to exercise, even though they had regained some weight, had not regained any visceral fat.  The ones who stopped exercising or weren’t put on any exercise program, regained, on average, about 33 percent of the lost visceral fat.

So what does that mean?
That means that even after you achieve your weight loss goal, you can’t stop exercising.  Even a small amount of exercise can be beneficial in preventing the return of visceral fat.  In this study, exercising a minimum of 80 minutes a week, either aerobic or resistance, was all that was needed to prevent regains.  That is important because excess visceral fat increases risk of both heart disease and diabetes.  But if the goal is not just preventing the return of visceral fat, but also maintaining the other weight loss, exercise longer than 80 minutes weekly is probably necessary.

*BeingHealthy.tv recommends against starvation diets and is only reporting on this study for the purpose of detailing the importance of exercising in order to prevent the return of unhealthy visceral fat. Weight loss should be done in a slower, healthier manner than that undertaken in this study.

Source: University of Alabama at Birmingham (2009, October 29) (via ScienceDaily)

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2. Study: Olive Oil May Fight Alzheimer’s
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Photo by Hape Gera via Flickr

As you all know, today’s fast paced world can be very stressful.  It pulls us in a million and one directions, and we’re always rushing to meet an unending string of deadlines and the expectations placed on us by our employers, friends and even our families.  I know that it can often be hard not to get anxious or stressed.  As if it wasn’t bad enough that all that pressure is zero fun, on top of that, chronic stress negatively impacts our overall health.  It can lead to sleep problems, depression, anxiety, chest pain, high blood pressure, burnout, the inability to enjoy life, etc.  That is why it is important to minimize stress whenever possible.  Because we’re all striving for a contented life, where we’re happy, healthy and free of chronic stress, aren’t we?

So, what should you do if your days are consistently stressful?  Well, the first thing you need to do is learn to manage your stress.  One excellent way to do that is through meditation.  Meditation helps to dissipate tension and bring a sense of calm and inner peace.  Since meditation is such a useful tool for managing stress, I am dedicating this show to the practice of Meditation.  I’ll cover what meditation is, its benefits and some tips on how you can start meditating on your own.

Some references I used while researching this show are The New Wellness Encyclopedia and Mayo Clinic.

The video podcast for this week is:

1. Being Healthy While Eating Out

The blog posts for this week are:

1. Study: More Protein, More Muscle?
2. Don’t Neglect Your Nails!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

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1. It Doesn’t Stop When the Workout’s Over…
2. BH4BP #3 – Job Stress and Debt Stress
3. Talli Interviewed By The Health Matters Show

Photo by nightrose via Flickr

Lucy noticed that her nails did not look as good as they had before she started surfing. They had a lot more white spots than before. Was she sick? Her friend Tammy always said that nails were an indicator of good health. Maybe she had a vitamin or mineral deficiency? Did she need see a doctor?

To some extent, Lucy’s friend was right. Strong, healthy fingernails can be a sign of good health. But Lucy shouldn’t get too worried. Some changes in the color or appearance of nails are not signals of a health issue. Some common nail conditions are harmless.

What nail conditions are harmless?
Fingernails are composed of hardened protein called keratin, which is also found in hair and skin. And they can reveal quite a bit about your health. However, there are some nail conditions that, for the most part, are considered insignificant and nothing to worry about, such as:

1. Brittleness: This is weakness that causes nails to break easily. Often this can be caused by something as simple as frequent immersion in soapy water or the nails becoming overly dry. Like dry skin it can get worse during the winter.
2. Vertical ridges: Vertical ridges are quite common and can become more pronounced with age.
3. White spots: White spots are usually the result of a minor injury to the nail, not of a vitamin or mineral deficiency. They will disappear as the nail grows out.

However, other nail conditions, such as yellow discoloration, separation of a nail from the nail bed or indentations that run across the nails could indicate a health problem. So, if you notice any persistent change in the texture, shape or color of your nail it is probably time to seek medical advice. However, the doctor won’t be able to diagnose solely by looking at your nails, he/she will have to run other tests to determine exactly what is going on.

How can keep I my nails healthy?
If you want your nails to be healthy and look their best, you can’t neglect or abuse them. Here are 7 basic tips to keep your nails healthy.

1. Maintain your nails: Perform routine nail maintenance. Trim your fingernails and clean under the nails on a regular basis. When you do, use the appropriate device, such as sharp manicure scissors or clippers and an emery board to smooth any sharp edges.
2. Wear gloves: To prevent brittleness, wear rubber gloves when washing dishes or using harsh chemicals, such as when cleaning. And wear warm gloves when going outside during the winter.
3. Don’t bite your nails: Over time, nail biting damages the nail bed (the skin beneath the nail).
4. Don’t pick or remove cuticles: That can allow bacteria or fungi to enter, possibly leading to infection.
5. Don’t pull off hangnails: Hangnails are the small strips of skin that peel away from the cuticle. They can be painful, especially when they get caught on stuff. They are usually the result of dry skin or nail biting. So, use a good hand lotion around the cuticle daily and avoid nail biting to prevent hangnails. And if you get them, cut off the loose skin with manicured scissors. Tearing them off can lead to more hangnails, more pain and possibly infection. Moisturize your nails: Like skin, nails can get dry, so it is important to moisturize both nails and cuticles on a regular basis.
6. Limit use of nail polish remover: Nail polish remover is very drying to nails and cuticles and should be used as sparingly and infrequently as possible. Try not to remove nail polish daily. Instead make repairs by applying more nail polish.
7. Avoid certain nail hardeners: Avoid nail hardeners that contain toluene-sulfonamide formaldehyde resin. This chemical can produce a rash on the fingers or around the eyes. Look for a hypoallergenic enamel that is free of this chemical instead.

The bottom line:
Not all nail conditions are a sign of illness. Some are actually harmless, but with good nail care you can keep your nails looking their best. So, spend a little time taking care of your nails and you will reap the rewards of strong, healthy looking nails!

Related posts:

1. Know Your Vitamin D
2. Miessence Personal Care Product Review
3. If the Shoe Fits, Buy It: Choosing the Right Shoes

So, since most people enjoy eating out, but struggle to be healthy while doing it, I’m dedicating not only this show, but 12 more shows to what foods to choose and what foods to avoid when dining out at certain types of restaurants. A new “Being Healthy While Eating Out” show will come out monthly for a year.  Each episode will be released on the 4th Sunday of each month. This episode will focus on general tips that will help you to eat healthy no matter what cuisine you will be enjoying.

Announcement: Being Healthy for Busy People, my audio show, is a Podcast Awards finalist!  Daily voting will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can!  Thank you!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encylopedia, American Heart Association and NPD Group.

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2. Hold the Mayo!

Photo by jetalone via Flickr

Jamie was on a quest to gain more weight in the form of rippling muscles.  He was a tall guy, measuring in at 6 foot 4 inches (1.93 m), but only weighed 165 pounds (75 kg).  He wasn’t happy with his wiry look and wanted a stronger, more muscular physique.  In his mission to add more muscle bulk, Jamie started hitting the gym 6 days a week, lifting weights for 2 hours at a time, and eating as much protein as he could get his hands on.  He started eating steak and four eggs daily and was constantly either drinking high protein shakes or eating protein bars.

Some people might be wondering if Jamie is going about achieving his muscle gains the right way.  That is a good question.  Is Jamie’s ultra high protein diet the right way to build bigger muscles?  Well, a study coming out of the University of Texas Medical Branch at Galveston is strongly saying that a high protein diet is not necessary for muscle growth.

Study:
Researchers from the University of Texas compared the changes in muscle protein synthesis (growth) in volunteers who consumed different amounts of 90% lean beef. Some volunteers were fed 30 g of beef protein per meal (about 4 oz), while others ate 90 g of beef protein per meal (about 12 oz). Using blood samples and thigh muscle biopsies, the researchers determined the subjects’ muscle growth rates following each of the meals. They found out that only the first 30 g of protein per meal was used to build muscle in the young and elderly volunteers.

What does this mean?
This means that when it comes to muscle growth, the old adage “The more protein you eat, the better,” is not true.  There seems to be an upper limit to how much protein a muscle can use at a given time.  So, eating more than 30 grams of protein per meal, or what is equivalent to 4 oz of chicken or 90% lean ground beef, will not stimulate more muscle growth.  Instead, the excess protein will usually just break down and be used for energy or converted to fat.  So, in order to maximize muscle growth, the study argues that it is best to consume a moderate amount of protein throughout the day, instead of in one meal.  Unfortunately, dinner is where most people eat the most protein and breakfast is where they eat the least.  So, if you want to maximize muscle growth, eat a moderate amount of protein (no more than 30 grams) at any meal.  If you spread the protein consumption throughout the day, your body will be synthesizing muscle all day long!

Source: University of Texas Medical Branch (via ScienceDaily)

Related posts:

1. Study: High Fat Foods Make You Hungrier
2. Why Aren’t You Eating More Beans?
3. Study: Olive Oil May Fight Alzheimer’s

Photo by Benjamin Rossen via Flickr

Every year, millions of office workers complain of on the job aches and pains.  According to WebMD, one study reported that over 50% of employees who used computers for at least 15 hours a week, reported musculoskeletal problems in the first year of a new job.  That is a very high percentage, don’t you think?  So, since many of us can relate to these aches and pains, I’m dedicating this show to preventing and managing aches and pains that occur as a result of office life.

As promised, here are shows #8 and #11: “Watch That Posture! Stand Tall!” and “Heading Off Neck Pain!“.

Announcement: Being Healthy for Busy People, is a Podcast Awards finalist!  Daily voting will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can! Thank you!

Some references I used while researching this show are WebMD and Mayo Clinic.

The video podcast for this week is:

1. Olive Oil

The blog posts for this week are:

1. Study: Eating Blueberries for Antioxidants? Skip the Milk.
2. What’s It Going To Be? Tap or Bottled Water?

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #11 – Chocolate and Eating On a Budget
2. BH4BP #57 – Listener Q&A Special #2
3. BH4BP #55 – You’re Probably Intolerant, but It May Be a Food Allergy

Photo by darkpatator via Flickr

“Would you like bottled water or tap water, sir?” the waiter asked.

“Bottled would be great,” James answered.  Frankly, he was surprised there would be any question about which he would choose.  Everyone knew that tap water was poison, didn’t they?  “Do you have Evian?”

“Of course, sir. I’ll bring that right out.” The waiter smiled and walked to the kitchen as James continued to peruse the menu.  So many great dishes to choose from.  This was going to be a great meal.

Conversations like this one are quite common at restaurants around the country.  In many cases, the restaurant patron feels the same way as James did.  That begs an important question.  Is James right about tap water being poison?

Is bottled water healthier than tap?
Bottled water is one of the fastest growing segments of the beverage industry, but there are still some questions about whether bottled water is healthier than tap water.  In the United States, tap water is strictly regulated by the Environmental Protection Agency (EPA).  If you question the quality of your municipality’s water, contact them and they will provide you with the latest report on your area’s water quality.  If your area’s water meets the EPA’s standards, you know that you are drinking water that has has been treated for certain bacteria, chemicals and other contaminants, has been tested often and that it falls within strict water treatment parameters.  Bottled water, on the other hand, is regulated by the Food and Drug Administration (FDA), which is less strict than the EPA and requires less testing.

That difference in the stringency of regulations is enough to bring the superiority of bottled water over tap water into question.  In some cases, bottled water companies just bottle tap water into plastic bottles and sell it.  You wouldn’t expect much of a health advantage from that.  Supporting that position, some studies are showing that there is no significant health difference between tap and bottled water and, in some cases, bottled water even contains levels of potentially harmful contaminants that are not allowed in tap water. Worse yet, some bottled waters were found to have been processed and bottled under conditions that resulted in the bottled water having a higher bacteria count than tap water.

So, without any definite health benefits, bottled water comes with a higher price tag with nothing to recommend it, except possibly better flavor or convenience.  That means that if either price or health benefits are an important factor and straight tap water or a regular bottled water are your options, sticking to tap water is probably the way to go.  I don’t want to overstate things though because there are some places in the country where the water has been tested and shown to have unhealthy levels of contaminants.  In those cases, buying the right bottled water might be a healthier option.

The bottom line:
It is important to know what the source of your water is and how it is processed to make an educated decision on what water is the healthiest for you and your family to drink.  For the most part, at least in most of the industrialized world, tap water from a municipal system undergoes stringent treatment processes to make it drinkable and safe.  And many studies show that tap water is safer and healthier than many bottled waters.  So, before spending money on bottled water, do your research and know what you are getting for your money.

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1. Journaling to a Thinner You!
2. Study: High Fat Foods Make You Hungrier
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So, today I’m going to share the health benefits of olive oil that led me to fall in love with it and use it in so many of the dishes I prepare.  I’ll also cover some important tips I learned in regards to choosing and storing olive oil.  And of course, the show wouldn’t be complete if I didn’t mention a couple tasty ways that you can add a little more olive oil to your diet.

Announcement: Being Healthy for Busy People, my audio show, is a Podcast Awards finalist! Daily voting will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can! Thank you!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are WHfoods and Wikipedia.

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Photo by diongillard via Flickr

Over the past few years, Karen transitioned from an unhealthy diet to a much healthier one.  These days, she felt much less fatigued and much happier.  She was so happy with the results that she was determined to keep studying up on health, in order to make better and better food choices.  So, when she read that blueberries were among the fruits with the highest antioxidant levels, she immediately went out and bought some fresh blueberries.  The next morning she topped her cereal with fresh blueberries, proud that she was taking one more positive step for her health.

Blueberries are definitely a fruit worth eating.  What Karen may not realize is that what you eat blueberries with may play a role in how much of the antioxidants you receive from them.

Study:
Scientists from the National Institute of Research for Diet and Nutrition in Rome, Italy were interested in finding out what happens to the antioxidant activity of blueberries when milk is consumed with them.  The study involved eleven healthy participants who were asked to consume either 200g of blueberries with 200ml of water or 200g of blueberries with 200ml of whole milk.  Blood samples were collected prior to consumption and at one, two and five hours post consumption.  After studying the samples, the scientists concluded that the antioxidant activity of blueberries was impaired significantly when milk was ingested.

What does this mean?
This means that if you want to get the most health benefits from eating blueberries, you probably do not want to include them in any cereal or meal that includes milk.  In this small study, the antioxidant activity of blueberries was reduced substantially when milk was involved.  So, please continue enjoying this super fruit, just not with milk!

Source: National Institute of Research for Diet and Nutrition (via PubMed)

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Photo by madcowk via Flickr

I’m happy to announce that Being Healthy for Busy People was a finalist in the health category of the Podcast Awards!  That’s two years running and I owe it to all of you.  Thank you so very much!  For anyone interested in voting for the podcast, voting opens at podcastawards.com on November 13 and runs until November 30.   Every person is allowed to vote once every 24 hours.  Thanks again everyone!

With winter approaching, the prospect of going indoors to exercise because of cold weather have some people bummed.  They are just not gym people.  But cold weather doesn’t have to mean the end of outdoor exercise.  With a little planning and preparation, running, cycling or walking can be done during cold weather.  That’s why, with winter just around the corner for much of the world, it’s time to talk about how to safely and effectively work out in cold weather.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and weather.com.

The video podcast for this week is:

1. Exercise Intensity

The blog posts for this week are:

1. Study: Swine Flu Combo Drug Treatments
2. Spinach: If It’s Good Enough for Popeye…

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. 2009 Podcast Awards Finalist!
2. BH4BP #66 – Listener Q&A Special #3
3. BH4BP #17 – To Supplement or Not to Supplement, That is the Question!

Being Healthy for Busy People has been selected as a finalist for the 2009 Podcast Awards!  I am honored to have been chosen again this year.

Voting starts November 13th and will run until November 30th. You are allowed to vote once a day per IP address or per person.  So, if you like the show, please go to podcastawards.com and vote daily for my podcast.  I would greatly appreciate it!

Thanks for listening and helping me make my dream a reality, everyone! You are all awesome!

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Photo by Plat via Flickr

Many people are familiar with Popeye the Sailor, a popular fist fighting cartoon character of the 1920′s through 1960′s.  Popeye sure knew what was good for him!  Just before a brawl he would down a whole can of spinach to give him super strength and ensure his victory.  It never disappointed.  Every time Popeye ate his spinach, he won.

In the United States, this spinach-loving cartoon character did a lot to popularize and increase demand for spinach. Manufacturers saw about a 30% increase in sales thanks to Popeye.  But does spinach actually make you stronger?

What are the health benefits of spinach?
Spinach will not give you temporary super strength like Popeye.  Nevertheless, it is a nutritional powerhouse worthy of inclusion in your diet.  Spinach is a dark leafy green vegetable that is rich in vitamins A, C, E and K, manganese, iron, folate, riboflavin and potassium.  Plus, it is a good source of dietary fiber and a potent source of antioxidants.

Eating spinach provides many health benefits.  It may decrease your risk of osteoporosis, cataracts, macular degeneration, heart disease and certain cancers, such as colon, ovarian and prostate cancer.  Plus, it helps to promote eyesight and gastrointestinal health and boosts energy levels.

Do I have to eat cold spinach out of a can like Popeye?
Spinach is available all year round at most major supermarkets and can be eaten in raw or cooked form.  Here are 6 suggestions that are tastier than Popeye’s cold spinach from a can recipe:

1. Salad: Add fresh, raw spinach to other leafy greens or even on its own with a little pressed garlic, pepper, red wine vinegar and olive oil for a delicious salad. (Coincidence that Popeye’s girlfriend’s name was Olive Oil?  I think not.  The two go great together, both in recipes and in the cartoon.)
2. Pasta: Add steamed chopped spinach to lasagna or any other pasta recipe that you enjoy.  It will not only improve the taste, but also the nutrient profile of this comfort food.
3. Dip: Make a spinach dip and eat it with your favorite crunchy raw vegetables or with whole grain crackers.
4. Omelet: Add spinach to your favorite omelet recipe.
5. Side dish: Add a little nutmeg and olive oil to steamed spinach and have it with dinner.  (There’s that olive oil again.  In this case it tastes great, plus the fat in olive oil makes the body more able to absorb the vitamin E in the spinach.)
6. Sandwich: Instead of using lettuce, put some spinach in your sandwich.

The bottom line:
Spinach is a highly nutritious food that has Popeye’s seal of approval and mine as well.  So, if you don’t eat it already, you should.  And if your kids don’t like it, maybe Popeye can convince them.  If you want to be healthy, it is a great choice because it tastes great and packs a healthy punch.  Just not the kind of punch that Popeye made it famous for.

Related posts:

1. Eat Healthy at the Salad Bar
2. Protect Your Breasts: What You Need to Know About Breast Cancer
3. Hold the Mayo!

If you’re not exactly sure what moderate exercise intensity is supposed to feel like, you’re not alone.  Many people don’t truly understand how exercise intensity is measured.  Today, I’ll remedy that by teaching you why it is important to exercise at a certain intensity and how to measure it, so that you can get the most out of your workouts.

Here is the Karvonen formula as I promised: (MHR-RHR)*intensity)+ RHR = Target Heart Rate

Announcement: Being Healthy for Busy People, my audio show, is a Podcast Awards finalist! Thank you to everyone who nominated my show.  I am very excited about being a finalist!  Daily voting will begin on November 13th and will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can!  Thank you!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are sparkpeople.com, Mayo Clinic, and about.com.

Related posts:

1. 2009 Podcast Awards Finalist!
2. 2008 Podcast Awards Finalist!
3. BH4BP #16 – Diet Myths and Podcast Award Finalist

Photo by rodrigo senna via Flickr

The flu season has arrived and H1N1 is in full bloom. Everywhere we turn, we hear about someone infected with “swine” flu.  Plus, the CDC is stating that the number of flu related hospitalizations and deaths is higher than normal for this time of year.

Hopefully, you aren’t among those diagnosed with H1N1. If you are though, what should you do?  Well, you should follow your doctor’s instructions of course, but it is always good to understand your treatment options. Currently, there are two antiviral medications that are active against H1N1 and are used to treat those who have been diagnosed with (or are strongly suspected of having) this infection.  They are oseltamivir, known as Tamiflu and zanamivir, known as Relenza.  When used for treating infection, these medications are usually administered twice a day for five days.  They do not immediately relieve symptoms, but usually shorten the duration of symptoms by approximately one day, on average.  Not an amazingly quick cure, but scientists at multiple research facilities are collaborating to find a better drug to treat swine flu strains.

Study:
In fact, a collaboration of researchers from the University of Alabama Birmingham, Adamas Pharmaceuticals, the United States Naval Health Research Center in San Diego, Utah State University in Logan, and the Amsterdam Medical Center in the Netherlands may be coming closer to finding a drug that is more effective in treating H1N1 than what is currently in use.  A triple combo drug, consisting of oseltamivir (Tamiflu), amantadine (Symmetrel) and ribavirin are showing promising results in test tubes for stopping flu virus replication for not only H1N1, but also seasonal flus, H3N2 seasonal flu and H5N1 avian flu.  Plus, it may address the drug resistance H1N1 has to Tamiflu.  Researchers are excited about the laboratory findings and are taking their research to the next level with human studies currently underway.

What does this mean?
This experimental three drug combo may be the ideal antiviral drug that will be used to treat serious flu cases in the future.  That doesn’t mean that you’ll be able to pop a pill and be better the next day.  However, people getting well faster will mean that they will infect less people, so less people will get sick, spend time in hospitals and possibly die.  While the work in the laboratory seems very promising though, only time will tell if if this drug combination is as effective in humans.  We’ll just have to wait and see!

Source: University of Alabama at Birmingham (via ScienceDaily)

Related posts:

1. Study: More Protein, More Muscle?
2. Study: Olive Oil May Fight Alzheimer’s
3. Study: High Fat Foods Make You Hungrier

Photo by Robb1e via Flickr

Today’s show was inspired by a trip that I took to Beijing, China with David about 3 years ago. I was reminded of the trip a few days ago when I was looking through some of my photos and came across some of the many photos we took during that trip.

It was a wonderful 10 day trip and we had a fantastic time visiting places, such as the Great Wall, The Forbidden City, the Summer Palace, the Beijing Zoo, etc… Being who I am, the one thing from the trip that really stuck in my mind, besides the amazing historical sites, was our walk through what I believe was the Temple of Heaven Park.  As we walked through that impressive park, I noticed that there were a bunch of people in the middle of the park performing slow dance-like flowing movements.  When I asked our tour guide what they were doing, he told us that the group of people were practicing Tai Chi. The graceful images of those people gliding through different poses made an impression on me. So, when I came back home I started researching Tai Chi. I was interested to find out what the practice of tai-chi was all about and how it could be beneficial to one’s health.

So, in this episode I will share with you my findings. I will go over what Tai Chi is, the health benefits it provides and how to get started.

Some references I used while researching this show are the medicinenet.com and Mayo Clinic.

The video podcast for this week is:
Cranberries, Not Just a Holiday Treat!

The blog posts for this week are:
Study: Do Copper or Magnets Relieve Arthritis?
Thanksgiving: Does Turkey Make You Sleepy?

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Related posts:

1. BH4BP #7 – Exercise Psychology, Salt and Coffee French Press
2. Being Healthy for Busy People: A show designed for you!
3. BH4BP #14 – Exercise Motivation and Injury Prevention

Photo by Rhett Sutphin via Flickr

Thanksgiving is just around the corner and many Americans are looking forward to a feast.  There will be tables laden with turkey, cranberry sauce, stuffing, gravy, sweet potatoes, yams, mashed potatoes, bread, salads, vegetables, and various pies.  Sounds great, doesn’t it?  What most people are not looking forward to is the sleepiness that follows the meal, which they blame the tryptophan in the turkey for.  But is turkey really to blame?

What is tryptophan?
Tryptophan is an essential amino acid, which means that we have to get it from plant or animal sources because our bodies don’t naturally produce it.  Tryptophan plays an important role in the production of serotonin, which leads to calmness and can make you sleepy.  Tryptophan is also an important factor in the production of niacin, a B vitamin.  And turkey contains tryptophan, which is why it has gotten a bad rap for making people tired.  But other foods, such as chicken, egg whites, cheese, sunflower seeds, some fish, soybeans and pork chops have as much or more tryptophan as turkey and you don’t see people blaming those foods when they feel tired.

Does eating turkey cause fatigue?
Even though tryptophan is present in turkey, it is not the cause of the sedative effect that we feel after eating Thanksgiving dinner.  In order for tryptophan to make you sleepy, you have to consume it on an empty stomach without consuming any other protein.  Besides, the amount of turkey eaten during Thanksgiving is generally too small to have any appreciable effect.  Scientists now believe that it is actually the eating of a heavy meal that is rich in carbohydrates that causes the tiredness, not the turkey.  Of course, any alcohol that is consumed with the meal only adds to that effect.

What can you do to be less tired?
If you decide that you would rather skip the after meal stupor this year, here are 3 things you can do to prevent that lethargic feeling:

1. Don’t overeat: When you overeat, you will feel more lethargic because blood is diverted to your digestive system from other organ systems, making you fatigued.  After all, it takes a lot of energy to digest a large meal.
2. Limit carbohydrates: Meals that are heavy in carbohydrates trigger an insulin effect, making you tired.
3. Limit fats: High fat foods take more energy to digest, requiring extra blood to be diverted to the digestive system, leaving less energy for other bodily functions, resulting in lower energy levels.
4. Limit or avoid alcohol: Alcohol makes you more lethargic because it is a central nervous system depressant.

The bottom line:
The tryptophan in turkey has been blamed for causing the after dinner fatigue on Thanksgiving day, but the blame needs to be redirected to the true cause: overeating and too many carbohydrates and fats.  So, if you don’t want to feel the overwhelming need to take a nap after the big meal this year, eat a more balanced meal that is not too high in carbohydrates or fats.  And do not overeat or drink too much alcohol.  If you follow this simple formula, you may make it through the Thanksgiving festivities without passing out on the couch after the meal.

Related posts:

1. Study: High Fat Foods Make You Hungrier
2. Want Something to Eat?
3. Study: More Protein, More Muscle?

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encyclopedia and whfoods.com.

Related posts:

1. Halloween: Trick or Treat Temptation
2. BHTV #17 – Fresh vs. Frozen vs. Canned
3. BH4BP #57 – Listener Q&A Special #2

Photo by The ChainMaille Lady via Flickr

The osteoarthritis in Betty’s hands got worse every year.  Her hands had become so stiff and painful that picking up her cup of coffee in the morning was becoming difficult.  It was so bad that when a distributor came to her door selling magnetic bracelets to cure arthritis, she bought one without even questioning if there was any scientific evidence behind the claims.  At that point she was willing to try anything that promised pain relief.

Magnetic and copper bracelets have become popular products used by many to manage the pain of chronic musculoskeletal issues, such as osteoarthritis.  In fact, worldwide sales of therapeutic devices incorporating permanent magnets is estimated at $4 billion.  But do they really work?  Well a study coming out of the University of York is raising some doubts on the effectiveness of magnetic and copper therapy.

Study:
Researchers in the Department of Health Sciences at the University of York performed a randomized, controlled study that involved 45 individuals who were diagnosed with osteoarthritis.  During the 16 week study, each participant wore four devices in random order: two wrist straps with differing levels of magnetism, a demagnetized wrist strap and a copper bracelet.  At the end of the trial, no significant difference was seen between the different bracelets in relation to treating pain, stiffness or function.  Essentially, the study concluded that wearing a placebo wrist strap was just as effective as wearing a strap that had copper or magnets in it.

What does this mean?
This study claims that the pain relief people claim wearing copper and magnetic wrist straps brings may merely be a placebo effect.  Sometimes, believing that something will work, will actually make someone feel better.  Also, it may be that magnets are employed when pain is at its worst.  Then when the pain eases for other reasons, the benefit is incorrectly attributed to the copper or magnets.  So, you might not want to spend a lot of money on magnetic or copper products.  If it is a placebo that you are buying, a cheap one will do just as well.

Source: Complementary Therapies in Medicine, 2009; DOI: 10.1016

Related posts:

1. Study: More Protein, More Muscle?
2. Study: High Fat Foods Make You Hungrier
3. Study: Olive Oil May Fight Alzheimer’s

Photo by D Sharon Pruitt via Flickr

It is normal to occasionally feel sad or unhappy with a situation.  Life can be stressful and overwhelming at times and can lead people to feel sad.  Things like breakups, losing a job, getting a pay cut, having an argument with a friend or spouse are all examples of things that can bring on sadness, pain or grief. However, these negative emotions usually fade with time.  But with depression, those feelings can linger for weeks, months or even years and are more intense than just the normal blues.

Depression is not uncommon though.  It is estimated that about 12 million adults suffer from depression in the United States alone.  That is quite a few people affected.  So, today I will go over how depression is different from normal sadness, what symptoms to watch for, the different types of depression, who is at risk and ways to prevent and cope with depression.

Some references I used while researching this show are the Mayo Clinic, MedicineNet.com and kidshealth.org.

The video podcast for this week is:

1. Laughter Is Contagious, But In A Good Way!

The blog posts for this week are:

1. Study: Coffee and Tea May Lower Risk of Type 2 Diabetes
2. Diabetes Awareness Month: Exercise to Control Those Sugars!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #17 – To Supplement or Not to Supplement, That is the Question!
2. It Doesn’t Stop When the Workout’s Over…
3. BH4BP #7 – Exercise Psychology, Salt and Coffee French Press

Photo by Celso Flores via Flickr

Blair sighed as she closed the door behind her and dropped her keys on the hall table.  The news from the doctor had not been surprising, but it had not been what she had wanted to hear either.  Dr. Nguyen had come right out and said that if she didn’t change her sedentary lifestyle, she could develop type 2 diabetes like her parents.  She couldn’t ignore her family history any longer.  She was forty now and had been pretty sedentary for the past twenty years.  And her diet was nothing to write home about either, she thought ruefully.

Blair wasn’t a big fan of exercise, but she liked the alternative of testing her blood sugar and injecting herself with insulin even less.  Time to be more active and make some nutritional changes, she thought as her eyes scanned past the bags of cookies and boxes of mac ‘n cheese in the pantry as she looked for something healthy for dinner.  Tonight she’d throw out some of the junk food and find her exercise clothes.  Tomorrow she’d go shopping for some healthier food and start walking.  Anything to avoid needles, she thought with a shudder.

Most people are aware that diet plays an important role in preventing and managing type 2 diabetes, but did you know that exercise is just as important?

How does exercise help with type 2 diabetes?
Physical activity is important for so many health reasons.  Studies have shown that exercise contributes to a longer, healthier, happier life.  In the case of people with borderline diabetes, exercise can help prevent the development of full blown diabetes.  And for those that already have diabetes, it can help control it.  These benefits are not limited to aerobic exercise though.  Both aerobic exercise and strength training have been found to be beneficial for preventing and managing type 2 diabetes.

Here are 3 ways regular exercise can help with type 2 diabetes:

1. Controls blood sugar: Exercise improves the body’s use of insulin.  When you exercise, the muscles that are being used become more sensitive to the circulating insulin and are thus able to take up blood sugar more easily and efficiently.
2. Improves insulin sensitivity: Exercise helps decrease excess body fat, encouraging weight loss and improving insulin sensitivity.
3. May reduce need for medications: Scientific studies have found that extended periods of strength training can have as much effect on blood sugar control as taking a diabetes medication.

If I have type 2 diabetes, should I see a doctor prior to beginning an exercise program?
Yes, it is important to talk to your medical provider about your exercise goals prior to beginning an exercise program. Your doctor knows your medical history and will go over what exercises are appropriate and safe for you to do and give you some exercise tips and precautions specific to your situation.  In some cases, certain types of exercise can spike blood sugar, so checking with your doctor first is important.

Your doctor may ask you to monitor your blood sugar level prior, during and after exercise or ask you to exercise at certain times of the day depending on your meal and medication times.  Your doctor may also adjust your medication dosages or recommend altering your carbohydrate intake to keep your blood sugar levels in an acceptable range prior, during and after exercise.  That is important because your body is unable to regulate your blood sugar anymore and your diet, exercise and medications have to act in concert to maintain the right balance.  The doctor should discuss all of this with you during your visit and address possible problems that could arise with exercise and ways to deal with those situations if they occur.

The bottom line:
Everyone should exercise in some way.  It is a great way to help prevent type 2 diabetes or manage it if they have it already.  Exercise will help with weight control and controlling blood sugar levels, both of which are important in preventing and managing type 2 diabetes.  So, keep up the exercise and keep those sugars under control!

Related posts:

1. BH4BP #14 – Exercise Motivation and Injury Prevention
2. Know Your Vitamin D
3. It Doesn’t Stop When the Workout’s Over…

To commemorate what I consider a fun occasion full of costumes, trick or treating and for those that enjoy it, scary movies; I’m dedicating this show to something fun, happy and pleasurable.  And since this is a family friendly podcast, I am talking about the pure joy of laughing.  So, today my goal is to convince you that you need to laugh more and give you tips on how to bring more laughter into your life.

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are about.com and helpguide.org.

Related posts:

1. BH4BP #3 – Job Stress and Debt Stress
2. Halloween: Trick or Treat Temptation
3. BH4BP #66 – Listener Q&A Special #3

Photo by OiMax via Flickr

Megan’s family has a history of type 2 diabetes.  Her mom, dad, older sister and aunt all have it and the doctors even said that the diabetes had contributed to both her father’s heart attack and her aunt’s nerve damage.  That was more than enough to scare Megan into learning as much about diabetes as possible in order to avoid getting it herself.  No matter how busy she got, she was making sure her health was her number one priority.

For people like Megan that are trying to reduce their risk of type 2 diabetes, a new study coming out of the Netherlands may be of great interest.

Study:
Scientists from Julius Centre for Health Sciences and Primary Care looked at how consumption of coffee and tea may impact the risk of type 2 diabetes.  They sent out a food-frequency questionnaire to 40,011 participants to assess coffee and tea consumption and other lifestyle and dietary factors, with an average follow up time of 10 years.  The scientists also examined blood pressure, caffeine, magnesium and potassium as possible contributing factors.  What they found out was that daily consumption of at least 3 cups of coffee and/or tea reduced the risk of type 2 diabetes by approximately 42%.  However, there was no association found with blood pressure, magnesium, potassium and caffeine.

What does this mean?
This means that drinking at least 3 cups of coffee and/or tea daily may lower your risk of type 2 diabetes.  However, scientists are unsure what it was in the coffee or tea that caused this decreased risk.  So, yes more studies still need to be done.  But at least you will have one more reason to feel good about drinking your coffee or tea!

Source: Julius Centre for Health Sciences and Primary Care, University Medical Centre Utrecht, Netherlands, Diabetologia. 2009 Sep 1. (via PubMed)

Related posts:

1. Study: More Protein, More Muscle?
2. BH4BP #9 – Lattes, Mochas, Drip Coffee and Tea
3. BH4BP #7 – Exercise Psychology, Salt and Coffee French Press

Photo by sub_lime79 via Flickr

You just started exercising and you felt great, so you dramatically increased the intensity and duration of your workout.  While doing that you felt a dull pain.  Over the next few days the pain recurred intermittently, but it wasn’t bad enough to interfere with your exercise.  So, you pushed on, ignoring the pain.  As time passed, the pain got to the point where you felt the pain during and after your exercise as well.

This is an example of an overuse injury, specifically tendinitis, which is one of the most common sports related injuries.  Now, in previous shows I covered other types of sports injuries, such as muscle soreness and cramps (show 40) and sprains and strains (show 44).  But in this show I am going to talk about tendinitis.  I’ll tell you what it is, who is at risk, ways to prevent it and what to do if you get it.

Some references I used while researching this show are the New Wellness Encyclopedia, Orthopedic Physical Assessment and emedicinehealth.com.

The video podcast for this week is:

1. The Benefits of Rooibos Tea

The blog posts for this week are:

1. Study: Olive Oil May Fight Alzheimer’s
2. If the Shoe Fits, Buy It: Choosing the Right Shoes

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. If the Shoe Fits, Buy It: Choosing the Right Shoes
2. BH4BP #14 – Exercise Motivation and Injury Prevention
3. BH4BP #66 – Listener Q&A Special #3

Photo by hjl via Flickr

Paula had gained 20 pounds since she moved to San Diego 6 months ago.  She knew that she had to change something or her weight would get out of control.  Convinced that running would do the trick, she grabbed a pair of walking shoes out of her closet and started running for 20 to 30 minutes every other day.  After a few weeks, her right knee started hurting.  Eventually, the pain got so bad that she had to stop running.

Paula’s intentions were good, but her shoe choice wasn’t.  Her injuries probably could have been avoided if she had worn the appropriate shoes.  Wearing the wrong shoes for an activity can cause injuries or aggravate existing problems.  Shin splints, heel pain, tendinitis and stress fractures are just a few examples of injuries you can develop if you wear the wrong shoes.

How are the different types of athletic shoes different?
Before you start an activity, get the right athletic shoes.  Not only will that enhance your performance, but it can also prevent injury.  Each type of athletic shoe is designed to protect the area of the foot that is placed under the most stress during a specific activity.  Here are 4 different types of athletic shoes and the differences between them:

1. Running shoes: These are designed for forward motion and high impact.  Look for lightweight, durable shoes that have good traction, cushioning, flexibility and stability in the heel.
2. Walking shoes: These should be lightweight, breathable, have good shock absorption, smooth tread and curved soles to facilitate the rocking motion of walking.
3. Court shoes: These shoes are used for basketball, volleyball, tennis and other racket sports.  They are designed for side-side, forward and backward movements.  These shoes are heavier and stiffer than running and walking shoes and take much more abuse than other shoes.  A good pair will have very strong outer soles and reinforcement under the toes to support your feet during stop and go action and side to side movements.
4. Cross trainers: If you engage in a variety of activities and can’t spend the money on multiple shoes, cross trainers may be the answer.  These shoes combine the characteristics of different types of athletic shoes, providing good cushioning and heel support for jogging and walking, and ankle support and added stability for court sports.  However, they aren’t as good as more specialized shoes are in their area of specialization.

What should I look for when buying shoes?
Choosing the proper shoes for an activity can be tricky because there are so many options.  Here are 7 tips to follow when choosing athletic shoes:

1. Shop at the end of the day or after a workout: Feet swell when we are on them all day or after playing sports.  This is the best time to try on shoes because the shoes need to fit properly when your feet are at their biggest.  Otherwise, blisters and calluses may develop.
2. Try shoes with the socks you will wear during the activity: This will give you a better idea of the true fit of the shoe.  Some socks are thicker than others and require more space.
3. Wiggle your toes: You should be able to freely wiggle all your toes, while the heel remains snug.  The space between the longest toe and the edge of the shoe should be about the width of your thumb.  And avoid shoes where your heel slips as you walk or run.  That causes instability, blisters and other foot/ankle injuries.
4. Don’t rely on shoe size: Fit depends on the brand and style, not just on the size.  You might be a size 7.5 in one shoe and an 8 in another.  Every brand fits differently.  So, try the shoe in the store and walk or run a few steps.  Pick shoes that fit comfortably.
5. Shoes should be comfortable right away: No break in period should be needed.  If they aren’t comfortable the minute you put them on, they are not the right shoes.
6. Know your feet: Shoes should support your walking pattern.  If you have low arches, you need a shoe that provides motion control and support.  If you have high arches, you need a shoe that provides a lot of cushion.  And if you have a neutral arch, you need a shoe that provides both cushioning and support.
7. Seek professional help: If you are unsure what type of foot you have or what shoe to pick, ask a qualified shoe salesman to help you select the best shoe for your foot and the activity that you plan on participating in.

The bottom line:
Wearing the correct athletic shoes is very important for preventing injuries and improving your performance.  So, take the time to choose a properly fitting shoe.  It is well worth a little extra time.

Related posts:

1. Health Apps for the iPhone
2. BH4BP #16 – Diet Myths and Podcast Award Finalist
3. How Much Exercise to Work Off That Pie?

So, today my goal is to introduce you to this wonderful herbal, red tea that not only tastes heavenly, but is also very healthy to drink.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are rooibos.com and Wikipedia.

Related posts:

1. BH4BP #9 – Lattes, Mochas, Drip Coffee and Tea
2. How Much Exercise to Work Off That Pie?
3. Hold the Mayo!

Photo by Monica Ongpin via Flickr

Of the many words that we dread hearing, one of the most dreaded is Alzheimer’s. Many people fear losing themselves or their family members to this degenerative brain disease that not only makes us forget who we are and the names of our friends and family, but is also fatal.  Alzheimer’s disease is no joke.  It is the 7th leading cause of death in the United States and currently has no cure.

Alzheimer’s kills brain cells, which leads to memory loss and to changes in our behavior and thoughts, affecting our activities of daily living and social life. However, even though the outlook for Alzheimer’s looks bleak, there is a worldwide effort to find better treatments to prevent the disease from developing.

Study:
The in vitro findings of a team of researchers from Monell Center and Northwestern University may hold the key to preventing and treating Alzheimer’s disease.  These researchers studied the affects of oleocanthal (a natural compound found in extra-virgin olive oil) on highly toxic proteins that are believed to contribute to the degenerative effects of Alzheimer’s.  They incubated these toxic proteins with oleocanthal and found that the oleocanthal altered the structure of the proteins by making them bigger.  This affected the proteins’ ability to bind to neural synapses and damage brain nerve cells.  They also discovered that oleocanthal made these toxic proteins more accessible to antibodies.  This looks like a very promising area of study that may lead to a way to slow or halt the progress of Alzheimer’s.

What does this mean?
This means we are getting closer to find a cure for this debilitating disease.  However, studies have to move out of in vitro tests and into clinical trials before we’ll know how effective oleocanthal would be for Alzheimer’s treatments.  So, only time will tell.  Until then, I’ll continue eating extra-virgin olive oil, regularly.  After all, it is healthy in many other ways and it is rich in oleocanthal, which may prevent or decrease your risk of Alzheimer’s.

Source: Monell Chemical Senses Center

Related posts:

1. Study: High Fat Foods Make You Hungrier
2. Exercise Your Most Important Muscle!
3. Study: More Protein, More Muscle?

Photo by Kossy@FINEDAYS via Flickr

Vacations can be a lot of fun, but if we have to fly long distances, the jet lag that comes along with the flight isn’t so fun.  So, today I decided to address jet lag and ways to prevent it prior to departure, during the flight and at your destination.  Because after all, we all want to feel our best while on vacation.

And don’t forget, the nominations for the 2009 Podcast Awards are still open! Nominations close on October 18th.  So, if you like this show, please head on over to podcastawards.com and nominate Being Healthy TV under the “Health/Fitness” category:

Podcast Name: Being Healthy for Busy People
Podcast URL: http://www.beinghealthy.tv/media/podcast/

Being a finalist will help bring more awareness to my podcast.  I greatly appreciate your time and nomination!

Some references I used while researching this show are medicinenet.com, Encyclopedia of Sports Medicine and Science and Wikipedia.

The video podcast for this week is:

1. Fresh vs. Frozen vs. Canned

The blog posts for this week are:

1. Study: High Fat Foods Make You Hungrier
2. Garlic May Ward Off More Than Vampires

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #66 – Listener Q&A Special #3
2. BHTV #17 – Fresh vs. Frozen vs. Canned
3. BH4BP #11 – Chocolate and Eating On a Budget

Photo by lowjumpingfrog via Flickr

There are many myths, legends and rumors that have surrounded garlic over the centuries.  Most people have heard the fantastical claim that garlic wards against evil, such as demons and vampires.  There are also those that believe that garlic brings good luck.  Even though garlic does not have those powers, it does have the power to transform a bland meal or recipe into a savory, healthy culinary delight.

While garlic is mainly used as an herb or spice, it is actually a member of the onion family and is considered a vegetable.  In that capacity, it is a staple ingredient in many dishes around the world, but it is best known for its use in Mediterranean and Asian cuisines.

What are the health benefits of garlic?
Aside from the magical attributes that people have ascribed to it, garlic has been revered for its perceived medicinal properties since ancient times.  Physicians living in the Roman Empire and in ancient Egypt, China, India and Greece believed it cured a wide range of medical ailments.

The curative properties that these ancient civilizations believed garlic to hold have made it an interesting item of study for many scientists.  While some studies have shown promising results, not enough research has been done yet to make a definitive statement regarding garlic’s health benefits.  Some preliminary research, however, suggests that garlic may lower cholesterol, decrease the risk of cardiovascular disease, promote weight control and even decrease the risk of some cancers.  Studies have also shown that garlic may act as an anti-inflammatory, antibacterial and antiviral agent. More studies are needed though to determine if those preliminary results are correct.

The one area we are sure of is the nutritional content of garlic.  Garlic is an excellent source of manganese and a good source of vitamin B (B1 & B6), vitamin C, protein, phosphorus, selenium, calcium, potassium, iron and copper.

How do I choose and store garlic?
Choosing what garlic to eat is an important step in getting the most health benefits from it.  For the maximum flavor, freshness and nutritional benefits, garlic should be eaten fresh.  While garlic is still tasty in either powder or flake form, it provides less health benefits than if it is eaten fresh.

1. Choosing: Select heads of garlic that feel heavy, firm, plump and free of damp or soft spots.
2. Storing: Place fresh garlic in a container or uncovered in a cool, dark place away from heat and light.  That prevents sprouting and maximizes its freshness and flavor.

How can I include garlic in my diet?
Here are 3 ways you can include more garlic in your diet:

1. Main meals: Garlic is a great seasoning for most main dishes.  It is a tasty addition to steamed vegetables, especially sautéed spinach.  It is also wonderful in stir fry dishes.  Plus, pureed roasted garlic with olive oil can make a tasty mashed potatoes dish.
2. Sauces and soups: Garlic adds a nice, bold taste to sauces and soups.  I enjoy garlic when I make wine/tomato based sauces and also as an addition to vegetable soups.
3. Dips, spreads or dressings: Garlic is a wonderful addition to many dips and spreads.  My favorite is pureed fresh garlic in hummus.  Also, you can add pressed garlic to olive oil and use it as a dressing for your salad.

The bottom line:
Garlic may not ward off evil and bring good luck, but it will make a bland dish flavorful and potentially healthier.  So, add garlic to your meals and enjoy the bold and aromatic taste that it adds, not to mention the health benefits!

Related posts:

1. Eat Healthy at the Salad Bar
2. Hold the Mayo!
3. BHTV #17 – Fresh vs. Frozen vs. Canned

Podcast Name: Being Healthy TV
Podcast URL: http://www.beinghealthy.tv/media/videopodcast/

If you can spread the word about our podcast to others and they would like to nominate us as well, that would be even more appreciated.  Nominations close on October 18th.  Thanks for helping us make our dream a reality.  I greatly appreciate your time and nominations!  Now, let’s get on with today’s show.

When your parents said it was important to eat more fruits and vegetables, they were right.  Fruits and vegetables are nutritional powerhouses.  They are loaded with vitamins, minerals, fiber and antioxidants and may help protect us from diseases, such as cancer and heart disease.  But what should you do if your neighborhood store has slim pickings for fresh produce?  Should you head to the frozen section to pick up some frozen or canned produce instead?  Are they just as nutritious?

Those are good questions because if you are buying produce for the health benefits, you want to buy the produce that provides the most nutrition and health benefits.  So, today I’m going to clear up the confusion a bit and break down the differences between the different options available to you.

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encyclopedia and National Library of Medicine.

Related posts:

1. BH4BP #66 – Listener Q&A Special #3
2. Eat Healthy at the Salad Bar
3. BH4BP #57 – Listener Q&A Special #2

Photo by Per Ola Wiberg

Jackie was doing everything in her power to stay on her weight loss plan, but it felt like her family and co-workers were constantly trying to sabotage it.  Her coworkers were constantly tempting her with cookies, cakes and donuts.  And her husband was not making it any easier.  Last week he brought home a carton of cookies ‘n cream ice cream.  He knew that she was trying to eat healthier and he bought her favorite ice cream! What was he trying to do?!

Even though she had been tempted, she had not touched any of these high fat foods since she went on her diet.  That is because she had very little self control when it came to sweets.  She couldn’t eat just one cookie or one scoop of ice cream.  Even a small taste seemed to unleash something inside her that left her wanting more.  And not just that day. The cravings lingered for a few days afterwards.  What was it about high fat foods that make them so irresistible to her?

Study:
A study coming out of UT Southwestern Medical Center may have the answer to that question.  They decided to look at how the brain reacted in relation to the consumption of high fat foods, since they knew that the brain utilizes some of the fats that we eat in its structure.  To find out how the brain reacted to different fats, researchers experimented on animals by exposing them to various types of fat (palmitic acid, monounsaturated fatty acid and oleic acid).  The fat was either injected directly into the brain, infused through the carotid artery or fed to the animals through a stomach tube.

What they found out is that only “palmitic acid” (the saturated fatty acid most commonly found in animals and plants, such as milk, butter, cheese, beef, palm oil and palm kernel oil) had a negative effect on brain chemistry.  Essentially, when this fatty acid entered the brain, it inhibited the effects of leptin and insulin, which are hormones that play an important role in appetite regulation.  These hormones tell you when you are full and thus when to stop eating. In the animals tested, this change in brain activity lasted three days.  This may explain why most people who splurge on fatty foods on Friday night or Saturday are hungrier than normal when they return to work on Monday.

What does this mean?
This means that if you want to lose weight, it is best to avoid or limit your intake of foods high in saturated fat because they may stimulate you to overeat.  These foods have a way of triggering your brain to ignore the signals that you are full.  That doesn’t mean you have to give up fats completely.  What you should do is try substituting products high in unsaturated fats (like olive and canola oil) for one high in saturated fats because the unsaturated fats don’t produce the negative affects on the brain.

Source: UT Southwestern Medical Center (via ScienceDaily)

Related posts:

1. Study: More Protein, More Muscle?
2. Study: Olive Oil May Fight Alzheimer’s
3. Eat Healthy at the Salad Bar

Photo by mysza831 via Flickr

Today I am bringing you another Q&A show.  Since the last two have been so well received, I’m going to continue putting out one of these Q & A shows every month or two, as long as I keep getting lots of questions. Answering them in a podcast seems like the best way to go because if one person has a question, there are probably at least a few more with the same question that didn’t ask.  This way all of them get the answer all at once.

In this show, we will answer questions about what the perfect running form is and about gaining weight when beginning exercise. And we also have a comment about the struggle to be healthy when others are trying to sabotage you.

The 2009 Nominations for the Podcast Awards are open! If you like this show, please head on over to podcastawards.com and nominate it under the “Health/Fitness” category:

Podcast Name: Being Healthy for Busy People
Podcast URL: http://www.beinghealthy.tv/media/podcast/

Being a finalist will help bring more awareness to my podcast. I greatly appreciate your time and nomination!

Some references I used while researching this show are Runner’s World and about.com.

The video podcast for this week is:

1. Apple vs. Pear Shaped

The blog posts for this week are:

1. October Is Also National Physical Therapy Month!
2. Healthy Halloween Treats Are Tricky!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #57 – Listener Q&A Special #2
2. BHTV #17 – Fresh vs. Frozen vs. Canned
3. BH4BP #11 – Chocolate and Eating On a Budget

Happy Halloween, everyone!

This year when the kids ring your doorbell and sing “Trick or treat, smell my feet, give me something good to eat,” wouldn’t it be nice to give them something “good for them” to eat for a change? You know, instead of handing them junk food that has no nutritional value and can damage their health in the long run.

Halloween is a day where kids go door-to-door and receive a bunch of candy that is usually high in calories, saturated fat and sugar. Eating a bunch of these treats can be harmful to our kids’ health. This is an especially large problem with childhood obesity on the rise. Obesity is practically an epidemic among children in the United States. This is a serious issue, because overweight or obese kids will most likely turn out to be overweight or obese adults, putting them at greater risk of many medical conditions. So, you can do your part to combat obesity by giving children healthier treats this Halloween.

What should I give out for Halloween?
Halloween treats do not have to be unhealthy. There are a lot of healthier alternatives that you can give that aren’t as likely to get your house toilet-papered as the toothbrushes the dentist in my neighborhood used to give out. The kids will also probably enjoy them more than I enjoyed the Milk Duds that my neighbor seemed so fond of giving out. Here are 5 suggestions that you can try this year:

1. Raisins: You can give out small boxes of raisins. Not only are raisins tasty, but they are also a good source of dietary fiber and other essential vitamins and minerals.
2. Trail mix: These mixes are usually filled with a variety of nuts and dried fruits and tend to be a healthier alternative that has much less sugar and unhealthy fats than candy bars.
3. Fruit snacks: Kids love fruit snacks and they are much healthier than candy bars. Just make sure to purchase the ones that are made from real fruit and are trans fat free.
4. Lollipops: Trader Joe’s and Whole Foods both carry organic lollipops that contain no artificial flavors or colors. They are still made primarily of sugar, but at least they are healthier than a candy bar. They are fat free and have less calories, about 25 per lollipop.
5. Non-candy treats: School supplies and inexpensive toys make great treats. Mechanical pencils, colored pencils, balloons, crayons and party favor style toys are not that expensive. Plus, every kid loves little gifts, especially toys, and will enjoy them for much longer than a couple pieces of candy.

The bottom line:
Kids look forward to Halloween all year long. It is a fun time when they can dress up and walk door-to-door to get free treats. But let’s show kids that treats don’t have to be unhealthy to be fun. Let’s give them treats that are better for their health and make this Halloween a happier, healthier one for kids! They will thank you in the long run. And if you do it right, in the short run as well. Happy Halloween, everyone!

Related posts:

1. Halloween: Trick or Treat Temptation
2. BH4BP #8 – Artificial Sweeteners, Sugar and Honey
3. Journaling to a Thinner You!

Podcast Name: Being Healthy TV
Podcast URL: http://www.beinghealthy.tv/media/videopodcast/

If you can spread the word about our podcast to others and they would like to nominate us as well, that would be even more appreciated.  Nominations close on October 18th.  Thanks for helping us make our dream a reality.  I greatly appreciate your time and nominations! Let’s get on with today’s show.

Do you have an apple or a pear shaped body?  Is it worse to be an apple or a pear?  Does body shape even matter?  What am I talking about?  Those are all wonderful questions.  Today, I’ll address all of those questions and give you some tips on how you can improve your health in regards to your body shape.

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encyclopedia, wisegeek.com and WebMD.

Related posts:

1. BHTV #17 – Fresh vs. Frozen vs. Canned
2. BH4BP #66 – Listener Q&A Special #3

Photo by A6U57N1 via Flickr

October is National Physical Therapy Month. I know October is also Breast Cancer Awareness Month and Black History Month, but with only 12 months a year, every month has at least a couple subjects associated with it.  But since I’m a Doctor of Physical Therapy, I can’t pass up this opportunity to build awareness for my profession.

I’m constantly surprised by how many people either don’t know what physical therapy is all about or who have an incorrect perception of what it means to go to physical therapy.  Some people think that when you go to a physical therapist, they will fix you with no work on your part.  Other people think that if you go to physical therapy, they will exercise you so hard that you’ll be sore for weeks.  With very rare exceptions for certain conditions, neither of these statements are true.

What exactly is physical therapy?
Physical therapy is a health care profession dedicated to developing, maintaining or restoring physical abilities to individuals that are unable to function at peak level due to injury, disease, disability or aging.  Physical therapy is concerned with decreasing pain, increasing strength and/or flexibility, educating the patient and restoring maximum movement and function.

Physical therapy is performed by either a licensed physical therapist or a licensed physical therapist assistant acting under their direction.  Physical therapists and their assistants both have college degrees from programs where they were educated about the human body and exercise with a deep focus on injury prevention and physical rehabilitation. Almost all current physical therapy programs are post graduate clinical doctorates, which bestow upon the graduate the designation “Doctor of Physical Therapy” or DPT.  There are a few schools, however, which still award Masters of Physical Therapy degrees.

Physical Therapy education includes classes in anatomy, physiology, neurology, kinesiology and biomechanics, musculoskeletal rehabilitation, neuromuscular rehabilitation, motor learning, etc.  So, anyone that thinks that they know everything a physical therapist does and can just do it at home, isn’t aware of half of what goes into assessing an injury, designing a plan of care, monitoring a patient, modifying the plan of care as needed and progressing the patient through to recovery, all while educating the patient in what they need to know to avoid re-injury.

Medical doctors recommend physical therapy because it provides evidence-based treatments for physical and neurological conditions that affect motion and activities of daily living.  It is also noninvasive and rarely worsens a condition.  For that reason, medical doctors will usually recommend physical therapy to a patient before considering surgery.  For those people that think that they can avoid physical therapy by going to surgery, medical doctors usually recommend physical therapy after surgery to ensure the proper healing and function of the body part that was operated on.

Doctors recommend physical therapy for:

1. Orthopedic conditions: Some examples are low back pain, ACL reconstruction, total knee replacement, osteoporosis, arthritis, fractures and dislocations.
2. Neurologic conditions: Stroke, traumatic brain injury, cerebral palsy and Parkinson’s are just a few examples that can benefit from a physical therapy intervention.
3. Occupational injuries: Overuse injuries, such as carpal tunnel syndrome and other injuries that result in sprains or strains are treated by physical therapy.
4. Sports injuries: Sports injuries, such as sprains, strains, knee injuries, fractures, dislocations, Achilles tendon injuries and pain along the shin bone are a few examples.
5. Others: Connective tissue injuries, such as burns and wounds and cardiopulmonary and circulatory conditions, such as congestive heart failure and chronic obstructive pulmonary disease often greatly benefit from therapy, as well.

What can I expect from therapy?

A therapist will develop an individualized program designed to address your specific circumstances and monitor your treatment along the way. Here are some things that you should expect from therapy:

1. Evaluation: On your first visit, the therapist will perform an evaluation that will encompass your medical history and a physical examination.  This information is used to create an individualized treatment program geared to your specific needs.
2. Treatment: You will usually perform some therapeutic exercise and/or functional training.  Depending on your plan of care, your therapist may perform range of motion, mobilize a joint or massage a muscle to promote normal movement and function.  Physical therapists may also use ultrasound, electrotherapy, hot packs, traction, ice packs or another modality depending on the injury.
3. Education: Education is a major component of physical therapy.  Your therapist will take the time to explain your injury or dysfunction, how it occurred and what course of action will be taken to help correct it and prevent recurrences.
4. Home exercise program: Your therapist will also develop an individualized home exercise program for you to practice to help speed up your recovery process.

The bottom line:
Physical therapy is an evidence based practice that is dedicated to healing, educating and promoting fitness and health.  What does that mean?  It means that physical therapy has been tested to verify it works and research is continuously being done to improve treatments.  It also means that the goal of the physical therapist is to get you better and make sure you know what you need to know, so that you can stay healthy and not have to come back due to a recurrence of the injury.  So, the next time you are having pain and are unable to do your normal activities, it may be time to get a referral to a local physical therapist.  Why suffer needlessly?  Get help and get healthy!

Related posts:

1. Strength Training: The Body You Have Always Wanted

Photo by lululemon athletica via Flickr

Many people believe that stretching before and after a workout prevents injuries and minimizes muscle soreness. That’s because the recommendation used to be to stretch before and after exercise.  In recent years, these commonly held beliefs have come under scrutiny and the recommendations have changed.  So, today my goal is to help you understand what stretching can and can’t do for you, when you should do it and give you some tips on how to start a general stretching program.

Some references I used while researching this show are the The New Wellness Encyclopedia, US News and the Clinical Journal of Sports Medicine.

The video podcast for this week is:

1. Butter vs. Margarine

The blog posts for this week are:

1. Study: Fat Gene No Guarantee of Obesity
2. Breast Cancer Awareness Month: Fight Cancer With Food!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. Protect Your Breasts: What You Need to Know About Breast Cancer
2. BH4BP #8 – Artificial Sweeteners, Sugar and Honey
3. BH4BP #16 – Diet Myths and Podcast Award Finalist

Photo by wishuponacupcake via Flickr

October is Breast Cancer Awareness Month in the United States.  That’s the month when we’re supposed to work to build awareness of breast cancer issues.  I take that responsibility very seriously because my mom was diagnosed with breast cancer when I was thirteen.  The time after she was diagnosed with cancer and was undergoing treatment was a trying time, but luckily it had a happy ending.  My mom is a breast cancer survivor.

Since my mom is such a strong woman, she quickly moved on with her life.  That’s why I stopped thinking about cancer until my dad was diagnosed with brain cancer when I was in my early twenties.  He was not as fortunate as my mom.  Despite treatment, he passed away three months after he was diagnosed.  At that moment, I again feared the word “cancer.” One family member developing cancer felt like a fluke, but two reminded me that anyone could develop cancer, especially if we do not take the right precautions.

That realization convinced me to research cancer to see what I could do to reduce my risk.  In my research, I found that diet was one of the most important factors that was within my control.  Many studies have shown that certain foods can play a significant role in preventing and fighting cancer.

What foods decrease cancer risk?
Foods are powerful tools for decreasing cancer risk and increasing the survival rate of those that develop cancer. According to the National Cancer Institute, about 35% of cancer deaths are preventable through proper diet.  So, if you want to lower your risk of breast cancer, develop and maintain healthy eating habits, such as eating a balanced diet with appropriate portion sizes.  Now if you want to move beyond the basics of eating healthy, here are 5 foods that you can add to your diet to further decrease your risk of cancer:

1. Cruciferous vegetables: Brussel sprouts, broccoli, cabbage, kale, cauliflower and bok choy are known for having a high concentration of phytochemicals, which can protect against cancer.
2. Fish abundant in omega-3 fatty acids: Many studies suggest that eating cold water fish that are high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel and halibut may reduce your risk of breast cancer.  That’s because the omega-3′s found in fish oils may impede the growth of breast cancer cells and reduce the production of compounds that promote cancer.
3. Berries: These fruits, especially raspberries and strawberries, are rich sources of ellagic acid, which is a phytochemical that some research shows may inhibit the spread of cancer.
4. Tomatoes: Some studies have suggested that several compounds in tomatoes, including lycopene, may stop the proliferation of cancer cells.
5. Flaxseed: These seeds have been linked in some studies to a reduced cancer risk.  That is probably because they are a good source of lignans, which act as antioxidants.

The bottom line:
Eating a healthy diet that is high in fiber, low in unhealthy fats and full of fruits and vegetables is key to decreasing your risk of breast cancer and many other cancers.  And if you include a few of the foods I mentioned, you might reduce your risk of developing cancer even further.  Being proactive can greatly reduce your risk of cancer and many other diseases.  So, do your part in the fight against cancer by making sure you and your family eat better!

References:
American Institute of Cancer Research
National Cancer Institute

Related posts:

1. Protect Your Breasts: What You Need to Know About Breast Cancer
2. Know Your Vitamin D
3. Why Aren’t You Eating More Beans?

This is a common question and the answer given has changed with time, making many people unsure which is the healthier choice.  Is it butter or is it margarine?  This episode will help you to decide before you are confronted with that choice again.  Because the last thing you want to do is spend so much time deciding which spread to use that your bread gets cold before you have a chance to eat it.

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are Mayo Clinic, American Heart Association and HealthCastle.com.

Related posts:

1. Popcorn, Get Your Popcorn Here!
2. BHTV #17 – Fresh vs. Frozen vs. Canned
3. Hold the Mayo!

Photo by mira66 via Flickr

Many people blame their weight on genetics.  After all, maybe their father and/or mother suffer from obesity.  Plus, in the last few years the news media has covered how scientists have identified a gene that is linked to obesity, called the fat mass and obesity associated gene (FTO), or as some like to call it the “fat” gene.  It is a common gene, which has been shown to affect appetite and weight gain.

Some people look at their family trees and are pretty sure that they must have the fat gene and are most likely destined to be fat.  After all, who can beat genetics?  But a study out of Lund University in Sweden says that you have more control over your weight than you may think.

Study:
The researchers found that, when it comes to obesity, food choices play a bigger role than many people think.  In their research, they examined the FTO gene in relation to eating habits by carefully documenting the eating habits of FTO gene carriers via questionnaires, interviews and food diaries.  What they found out was that the participants that ate a high fat diet and had low physical activity were more susceptible to obesity.  Those that ate a low fat diet had lower occurrences of obesity even though they had the inherited risk.

What does this mean?
This means that even if someone has the FTO gene, they are not condemned to obesity.  Lifestyle factors, such as food choices and exercise play a significant role countering the FTO gene and determining body weight.  So, if you’re concerned that you might have the FTO gene, the best thing to do is eat a low fat diet and get regular exercise.  The “fat” gene just increases the chance of obesity, it doesn’t guarantee it.

Source: Journal of Clinical Nutrition, 2009, 27958 (via ScienceDaily)

Related posts:

1. Study: High Fat Foods Make You Hungrier
2. Study: More Protein, More Muscle?
3. BH4BP #6 – Sunscreen, Food Journal and Cigarette Smoke

Photo by d3b...* via Flickr

At different stages of our life calorie and nutritional needs change.  As we get older, we can’t eat the same way as we did when we were younger.  Since many people are not aware of how nutritional needs change with age, this episode is designed to shed some light on how nutritional needs change during the different stages of life.

1. Infancy through early childhood
2. Adolescence
3. Adulthood
4. Senior Years

Some references I used while researching this show are the New Wellness Encyclopedia and NutritionMd.

The video podcast for this week is:

1. Red, Red Wine

The blog posts for this week are:

1. Study: To Lose Weight, Watch When You Eat
2. Mattresses: Picking Out a Good Night’s Sleep

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #66 – Listener Q&A Special #3
2. BH4BP #16 – Diet Myths and Podcast Award Finalist
3. BH4BP #57 – Listener Q&A Special #2

Photo by DiscoverDuPage via Flickr

For the past few months, Neil slept poorly, tossing and turning to find a comfortable position, but always waking up stiff and achy.  He wasn’t sure why he slept so poorly.  He had never had any problems sleeping before. The answer eluded him until he went to Hawaii on vacation.  While he was there, he had his best night’s sleep in months.  That is when he realized that it must have been his mattress that was ruining his sleep.  His old mattress must no longer have been providing the support and comfort that he needed.  After all, it was 9 years old.

Neil was probably right.  On average, mattress sets are good for 7 years. After that, many stop providing the necessary comfort and support. Sleep is an essential part of our lives that greatly influences how we feel. When we don’t get enough of it, we neither function nor feel our best.  Plus, prolonged periods of poor sleep negatively impact both our physical and psychological health.  That is why sleeping on a good mattress set is crucial in both getting a good night’s rest and in caring for our health.

What makes up a mattress set?
When selecting a mattress set, there are 3 basic component choices that affect sleep quality:

1. Foundation or box spring: A hard platform that lies beneath the mattress, providing support and shock absorption, reducing the wear and tear on the mattress.  The most common choice is a box spring.
2. Mattress core: This is the core of a mattress.  It is very important because it provides support for the spine.  It can be constructed of foam, innersprings, natural fibers or water or air filled chambers.
3. Upholstery layers: These are foams or fibers that encase the mattress core, enhancing cushioning and providing surface comfort.

All 3 of these layers work together to provide the support and comfort needed to get a good night’s rest.

What to look for when buying a mattress:
Choosing the right mattress set can be confusing and sometimes overwhelming. Here are 4 tips to consider when shopping for the right mattress:

1. Buy the right size: It is important to select a bed that gives enough room to move.  Most adults should not sleep on a twin bed and couples should not sleep on a full.  Those are too small for those uses.  And for individuals who are over 6 feet tall, a California King is recommended.
2. Buy the whole set: Foundations or box springs and mattresses are built to work together.  So, buy the matching set to enhance your comfort and support.  Don’t buy mismatched sets, even if they are cheaper.  That can result in back pain or in the set wearing out more quickly.
3. Get expert advice: If you have joint or muscle pain, such as arthritis, back pain or fibromyalgia, talk to a mattress expert, your doctor or a physical therapist.  They will help you choose the right mattress for your specific needs, so that you can get the best night’s sleep possible.  At the very least, if you are at the showroom, try to get an in-store consultation to help you find the right mattress.
4. Try out the bed: Before purchasing, lie on the mattress sets in the showroom.  Stretch out on the mattress and change positions.  Feel for comfort and support.  If possible, try to get the retailer to offer a 30 to 60 day home trial.  Sometimes a bed might feel comfortable at the store, but after a few nights at home it no longer feels comfortable.  You’ll have the bed for years and they cost quite a bit of money, so you want to make sure that you buy the right one.

The bottom line:
Buying the right mattress set is crucial for getting a good night’s rest.  So don’t be shy!  Ask the experts questions, lie on the mattress sets in the show room and buy a matching set.  After all, we all want to feel rested, refreshed and ready to take on the day every morning!  For your health, buying the right bed is well worth the expense.

Related posts:

1. If the Shoe Fits, Buy It: Choosing the Right Shoes
2. BH4BP #15 – Trouble Sleeping?
3. It Doesn’t Stop When the Workout’s Over…

So, since wine is “in” these days, and gets a lot of coverage for its health benefits, this week’s topic is red wine.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are Mayo Clinic and Yale-New Haven Hospital.

Related posts:

1. BHTV #17 – Fresh vs. Frozen vs. Canned
2. Eat Healthy at the Salad Bar
3. BH4BP #3 – Job Stress and Debt Stress

Photo by charliej via Flickr

Since losing weight takes willpower, foresight and planning, it can be challenging at times.  You have to reduce the calories you consume and take time to exercise more, so that you burn more calories than you consume. Unfortunately, according to researchers at Northwestern University, having a a successful weight loss program might be a little more complicated than merely counting the calories you take in and subtracting the calories you burn.  The time of day you take in the calories may be just as important.

Study:
The study, which was performed on laboratory mice at Northwestern University, was designed to discover whether the body’s natural circadian rhythm and the timing of food intake played a role in energy expenditure. The circadian rhythm is our body’s internal clock, which is linked to the light-dark cycle and influences when we sleep and eat.  The researchers found that the time of day mice eat influences their energy use and weight gain.

The researchers fed some mice a high-fat diet during their normal sleeping hours, while other mice were fed the same type and amount of food during their normal waking hours.  The mice who ate during their normal sleeping hours, gained significantly more weight (a 48% increase) than their counterparts (a 20% increase).

So, what does that mean?
What these results mean is that it is not enough to watch the calories you consume.  You have to watch when you consume them.  Eating during the times when you should should be sleeping, such as right before bed or when you wake up in the middle of the night, can contribute more weight gain than the calories in the item you eat would suggest.

That is because it appears that the body’s energy use is linked to its circadian rhythm.  More of the calories that are consumed are burned during natural waking hours than would be if they were consumed during normal sleeping hours. So, try to eat during more normal eating hours, so that you can maximize the amount of calories burned.  That way you can work smarter, not harder when you are trying to lose or maintain weight.

Source: Obesity, 2009, 264 (via ScienceDaily)

Related posts:

1. Study: More Protein, More Muscle?
2. Study: Olive Oil May Fight Alzheimer’s
3. Study: High Fat Foods Make You Hungrier

Photo by Randy Son Of Robert via Flickr

Having and working in a garden can play a powerful role in how we feel. The sights and scents of our gardens can soothe us and distract us from everyday stressors.  Gardening has a way of connecting us with nature and the rhythm of life, rejuvenating us and disconnecting us from the more hectic parts of our lives for awhile.  When we garden, we are on garden time, which feels slower than the fast paced regular world.  And we all benefit from slowing down from time to time.

That’s why in this episode I am going to explore the health benefits of gardening and go over whether gardening is a good form of exercise.

Some references I used while researching this show are about.com and mantis.com.

The video podcast for this week is:

1. Say Cheese!

The blog posts for this week are:

1. Study: Coffee Aroma May Reduce Stress
2. Goat Milk?: For When Cow’s Milk Won’t Do

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #57 – Listener Q&A Special #2
2. BH4BP #66 – Listener Q&A Special #3
3. BH4BP #14 – Exercise Motivation and Injury Prevention

Photo by fishermans daughter via Flickr

In Brandon’s opinion, there was nothing better than a big glass of milk to wash down a peanut butter and jelly sandwich in the morning.  But lately he noticed that he felt a little bloated and gassy after breakfast each morning.  On top of that, his eczema had been getting worse, lately.  Brandon thought it had to be the milk, but that was strange because he had never had any sensitivity to milk growing up.  How could he develop one as an adult?

How didn’t really matter though.  What mattered was taking care of the problem. Brandon knew that his friend Kyle, who had a milk sensitivity, had switched to goat’s milk about a year ago and it had helped.  Brandon decided that he would try switching to goat’s milk as well.  Maybe it would help him, also.

Drinking goat’s milk sounds strange to many Americans, but goat’s milk is actually the dominant milk drink in most of the world.  While less popular in America, goat’s milk has been gaining popularity there because it has been found to be a good alternative for individuals who are sensitive to cow’s milk.  That is because goat’s milk is believed to be easier to digest and less allergenic than cow’s milk.

Is goat’s milk healthier than cow’s milk?
Goat’s milk is very similar in nutritional value to cow’s milk, except that it has a slightly higher amount of calcium, phosphorus and vitamin A.  But one downside of goat’s milk is that it has a higher fat content because it is only sold as whole milk.  Cow’s milk, on the other hand, is also sold in low fat and nonfat versions.

The greatest benefit of goat’s milk is that it appears that some people who can’t tolerate dairy products are able to tolerate goat’s milk much better.  The science community is still unsure of why this is true, but some preliminary studies suggest that specific proteins that are present in cow’s milk, but are largely absent in goat’s milk, may be responsible for the allergic reactions.  Goat’s milk also contains a higher percentage of smaller fat globules, which may make goat’s milk easier to digest.

That doesn’t mean that goat’s milk is a good choice for everyone.  For those that are lactose intolerant, goat’s milk is not the answer.  The lactose levels in goat’s milk are comparable to cow’s milk.  Plus, it is important to keep in mind that goat’s milk doesn’t have all the essential nutrients needed by infants.  So, if you are thinking of switching your infant from a milk based formula to goat’s milk, please talk to your pediatrician beforehand.

Where can I use goat’s milk?
Fresh goat’s milk and the products made from it have a slightly sweet, tangy taste that is enjoyed by many around the world in countless dishes.  Here are 4 ways to add goat’s milk to your diet.

1. Milk: Use it like you would use cow’s milk.  You can substitute a glass of goat’s milk for regular milk, pour it over your cereal or use it to make hot chocolate.  Hot chocolate might be the best place to start though, until you get used to the flavor.
2. Salad: Crumbled goat cheese is a nice substitute for any cheese you might normally put on a salad.
3. Sandwich: You can use goat’s cheese as a tasty replacement for the cheese you usually use on your sandwich. As a bonus, since some goat cheeses have a stronger flavor than many cheeses, you can often get by with less.
4. Appetizers: Goat’s cheese goes great on crackers.  Plus, goat’s milk yogurt can be used as a base for a savory dip.  Just add your own herbs and spices and you are set.

The bottom line:
Goat’s milk is a wonderful alternative for individuals who can’t tolerate cow’s milk.  It not only has similar nutrients, but it is also easier to digest and less allergenic than cow’s milk.  So, if cow’s milk has been giving you problems, try goat’s milk instead!

Related posts:

1. Hold the Mayo!
2. Eat Healthy at the Salad Bar
3. BH4BP #1 – Intro, Workplace Eating & 180lbs Lost

So, since many people are partial to the rich and creamy taste of cheese, but are also trying to be healthier, I’m going to answer the question: Can I eat cheese and still maximize my health?

If you haven’t yet, please subscribe through iTunes.

A references I used while researching this show is the New Wellness Encyclopedia.

Related posts:

1. Eat Healthy at the Salad Bar
2. Study: High Fat Foods Make You Hungrier
3. Hold the Mayo!

Photo by Sh0dan via Flickr

Whenever I enter a coffee shop, I find the smell of coffee intoxicating.  It is so rich, warm, inviting, relaxing and invigorating all at once that it feels like it must be a drug. There are so many different ways you could describe the wonderful scent of coffee. But what is it about the smell of roasted coffee beans that most of us find so delightful?

Study:
Well, a group of international scientists led by Han-Seok Seo of Seoul National University is shedding some light on how the aroma of coffee might positively affect our brains.  These researchers studied gene and protein expression in the brains of lab rats.  And what they found was quite surprising!  They found that the aroma of coffee did have a beneficial effect on rats brains who were stressed by sleep deprivation. They found that when these rats inhaled the aroma of coffee, there was a change in the levels of activity of 17 genes and in the level of some brain proteins that helped reduce the stress level of the sleep deprived rats and initiated healthy antioxidant activity.

So, what does that mean?
Well, it may mean that you may not have to drink coffee to get health benefits from it.  Just smelling coffee may reduce your stress level by altering the activity of genes in your brain.  Does that mean you should run out and buy a bag of roasted coffee beans and inhale it whenever you are stressed or don’t get enough sleep?  Not necessarily. More research is still needed, especially human studies, but so far the findings of this study are encouraging.  You never know, the aroma of coffee may improve your health!

Source: Journal of Agricultural and Food Chemistry, 2008, 56

Related posts:

1. BH4BP #3 – Job Stress and Debt Stress
2. Study: High Fat Foods Make You Hungrier
3. It Doesn’t Stop When the Workout’s Over…

Photo by cmaccubbin via Flickr

Swimming is a great fitness activity for almost anyone, especially those who have physical limitations.  For those who have had a hard time finding an activity that is not painful for their joints, swimming may be the answer.

In today’s show, I will go over how swimming is a great exercise choice, whether it can help you lose weight and how to get started.

Some references I used while researching this show are WebMD and Merck.

The video podcast for this week is:

1. Tired? Combat Fatigue!

The blog posts for this week are:

1. Running In Hot Weather: Can’t Take the Heat?
2. Pork: Stay Lean, Don’t Pig Out!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #66 – Listener Q&A Special #3
2. BH4BP #57 – Listener Q&A Special #2
3. Talli Interviewed By The Health Matters Show

Photo via 46137 via Flickr

Every Sunday, Tracy’s family wakes up to the smell of the bacon and eggs that she is frying up in the kitchen.  It is a long standing tradition that everyone looks forward to.  Unfortunately, it might not continue for much longer because at Tracy’s annual check up, her doctor recommended that she switch to a more heart-healthy diet because of her high cholesterol.  That made her quite sad because she didn’t want to give up such an enjoyable family tradition.  She loved that special time with her family and the food, especially the bacon.

Tracy’s Sunday breakfast tradition is not the healthiest and the bacon is not a particularly great choice for breakfast, but she might not have to completely forsake pork.  She might just need to prepare healthier cuts of pork.  Bacon, sausage, spareribs and hot dogs are the most popular forms of pork in the United States and they have given pork a bad reputation because they are very high in fat.  Luckily, not all pork is as unhealthy for you as those.  On average, fresh pork actually contains slightly less saturated fat than red meat.  Not only does it have less saturated fat than beef, it is also an excellent source of protein, B vitamins (especially thiamin), zinc and iron.

How can I eat pork and be healthier?
Like all types of meat, it is preferable to eat the leanest cuts of pork possible.  So, if you are going to eat pork, take these 4 tips into consideration when purchasing and preparing your pork.

1. Choose lean cuts: Purchase tenderloin, center loin, fresh pork leg or lean ham.  Avoid fattier cuts, such as ribs, loin blade, shoulder and pork-based products, such as sausage, ribs and bacon.  Even though the fattier meats often sound more appetizing, they are not part of a heart healthy diet.
2. Trim all visible fat: Cut off the visible fat prior to cooking to make your pork leaner and healthier.
3. Pour out the fat: When cooking, do not leave your pork sitting in a pool of fat.  Either pour the fat out when frying or use a broiling pan in the oven to allow the fat to drip off and be separated from the meat.
4. Limit portion sizes: Don’t make meat the main focus of your meal.  Limit your pork to about 3-5 oz (85-140 grams) at a meal.  Limiting portion sizes will reduce the amount of fat and cholesterol consumed.  If reducing portions makes you feel like you are depriving yourself, try making kabobs or stir frying some pork with vegetables.  You will be able to eat less meat without noticing because of the way the meat is presented.
5. Don’t buy cured pork products: If salt intake is an issue, avoid cured products, such as ham, bacon and cold cuts.

The bottom line:
Pork can be part of a heart healthy diet.  Just choose leaner cuts, limit portion sizes and choose better cooking methods because a diet high in saturated fats can increase blood cholesterol levels.  So, like with many foods, it all comes back to smart choices and moderation.  If you can master those two area, you can enjoy your pork and still be healthy!

Related posts:

1. Eat Healthy at the Salad Bar
2. Study: High Fat Foods Make You Hungrier
3. Why Aren’t You Eating More Beans?

Fatigue is an issue for so many people, that I decided to tackle it today, so that at least a few people can get some relief. So, this episode’s goal is to help you find ways to boost your energy levels.

If you haven’t yet, please subscribe through iTunes.

Some of the references I used while researching this show were:  betterhealth.au and answers.com.

Related posts:

1. BH4BP #1 – Intro, Workplace Eating & 180lbs Lost
2. Talli Interviewed By The Health Matters Show
3. Protect Your Breasts: What You Need to Know About Breast Cancer

Photo by mikebaird via Flickr

Larry is an avid runner training for his first marathon, which is coming up in September.  Unfortunately, he is having some difficulty with his training.  The weather is just too hot where he lives, making it hard to run.  Lately, the temperatures have been over 100 F (38 C). Despite that, Larry needs to train for his upcoming race.  The problem is that his body is not taking the hot weather well.  Whenever he runs in the heat, he runs slower than he is used to and does not feel well.  He just does not know how to cope with running in hot weather.

Larry’s challenge is common.  Most runners don’t run their best on hot days.  But luckily there are ways to prepare for hot weather runs, so that you run faster and feel better during them.  That is important because running in hot weather can put you at risk for heat disorders, such as dehydration and heat stroke.  So, it is very important to take precautions before running.

How should I prepare for running in the heat?
Here are 5 things that you should consider before running in hot weather.

1. Schedule runs to avoid the heat: Avoid running between 10am and 4pm, when the sun is most intense.  The best time to run is in the early morning, especially right before sunrise, when the temperature is at its coolest.  If running in the morning is not possible, then after sunset is the next best thing.  However, in some places, that might not be a good option because the temperatures might not cool down enough until quite late at night.
2. Stay Hydrated: It is important to stay hydrated to avoid heat disorders.  Dehydration can cause fatigue and muscle cramping.  So, drink fluids prior to, during and after your run.  You should drink before you feel thirsty or your mouth becomes dry.  By then you are already at least slightly dehydrated.  If you plan on going for a run longer than 30 minutes in hot weather, part of your fluid intake should be a sports drink in order to replenish some of your lost electrolytes, such as sodium and minerals.
3. Wear appropriate clothing: Wear loose fitting, light colored clothing and avoid tight-fitting, dark colored cotton that absorbs the sun’s light and does not allow heat to escape.  Specialized running clothes that wick moisture away from your skin are best because they help to cool you when running.  These specialty clothes are more expensive, but they are well worth it on hot days.  If you need to save money, wait for a sale.
4. Protect yourself from the sun: Wear a hat, a pair of sunglasses and apply a waterproof sunscreen.  The sunscreen should be at least SPF 15, and both the sunscreen and sunglasses should protect against both UVA and UVB rays.
5. Pour water over your head and body: If you are overheating, a good way to cool down is pouring water over your head and body.  The water helps you to dissipate heat faster. (Don’t do this with your sports drink. You’ll get all sticky.)

Sometimes, these precautions aren’t enough to overcome the heat.  If you experience nausea, vomiting, fatigue, weakness, confusion, difficulty breathing, headaches, muscle cramps and/or dizziness, either slow down or stop running depending on the severity of the symptom.  If the symptoms persist, seek medical help because you could be suffering from a heat disorder that requires treatment.

The bottom line:
Running in hot weather is not ideal, but there are ways to make it a safer, more enjoyable experience.  So, run during the coolest time of the day, stay hydrated, protect yourself from the sun and wear appropriate clothing.  You can have a fun, safe run if you take the appropriate precautions!

Related posts:

1. BH4BP #2 – Trans Fats, Longevity & Exercise in Hot Weather
2. If the Shoe Fits, Buy It: Choosing the Right Shoes
3. Health Apps for the iPhone

Photo by RossinaBossioB via Flickr

Did you know that the right music can give us energy, boost creativity, lift the spirit, make us more alert, lessen anxiety, decrease stress and pain and even aid in digestion and sleep?  Plus, used correctly, it can be a really effective mood boosting tool.

The affect that music has on us is quite profound.  In today’s show, I will go over how music can affect your health and show you how you can use it as a stress management tool.

As promised, here are the links to shows 31 and 32 which talk about “Dealing with Stress.”

Some references I used while researching this show are about.com and musictherapy,org.

The video podcast for this week is:

1. Heading Off Neck Pain!

The blog posts for this week are:

1. Buffalo: Building a Better Burger!
2. Cholesterol? Don’t Forget the Triglycerides!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Related posts:

1. BH4BP #3 – Job Stress and Debt Stress
2. BH4BP #55 – You’re Probably Intolerant, but It May Be a Food Allergy
3. BH4BP #66 – Listener Q&A Special #3

Photo by Rob Qld via Flickr

Darla felt good about her health when she went to her annual checkup. She had monitored her cholesterol and blood pressure for over a year and both were in desirable ranges.  So, she was surprised when her doctor told her that her triglyceride levels were high and had to be monitored also.

When Darla thought that cholesterol and blood pressure were the only things she needed to keep an eye on to manage her heart attack risk, she was wrong.  Heart health is about more than merely maintaining good cholesterol and blood pressure levels.  Having high triglyceride levels also increases your risk of a heart attack, stroke and heart disease.

What are triglycerides?
Triglycerides are a type of lipid that circulates in your blood, unable to dissolve.  Instead, they circulate through the body with the help of lipoproteins, possibly contributing to the hardening of the arteries.  They do serve a purpose, though.  Triglycerides play an important role in metabolism as energy sources and transporters of dietary fat.

How are they made?
Triglycerides are derived from the fat in the foods we eat or from other energy sources, like carbohydrates, which are converted later in in the body.  If you eat more calories than you need right away, the extra calories are converted into triglycerides and stored in fat cells.  When your body needs energy between meals, hormones release triglycerides for energy use.  So, if you eat more calories than you burn, you are more likely to have high levels of triglycerides.

What can I do to lower triglycerides?
Changes in lifestyle are the key to fighting high triglycerides.  Luckily, the lifestyle changes needed are very similar to those used to lower cholesterol.

1. If overweight, lose weight: Cut down on excess calories and work on reaching your ideal body weight.  After all, excess calories are converted to triglycerides and stored as fat.
2. Eat a heart healthy diet: Reduce the saturated fat and cholesterol content of your diet and eliminate trans fats.  You need fat in your diet, but substitute monounsaturated and polyunsaturated fats for saturated fats. Also, avoid sugary and refined products and eat more fruits, vegetables, whole grains and low fat dairy products.  Those have less calories and therefore should contribute fewer triglycerides.  And substitute fish high in omega-3 fatty acids like salmon, mackerel, herring and sardines for meats high in saturated fats.  Omega-3 fatty acids reduce triglyceride levels.
3. Limit or avoid alcoholic beverages: Alcohol has a potent effect on triglycerides.  Even small amounts of alcohol can significantly raise triglyceride levels.  So, watch how much you drink.
4. Exercise on a regular basis: Not only does regular physical activity increase the good cholesterol while lowering the bad cholesterol, it also decreases triglyceride levels.  So, move at least 30 minutes a day at a moderate intensity, 5-7 days a week.

Of course, if you have high triglycerides, talk to your doctor about what the best course of action is for your specific situation.

The bottom line:
Cholesterol is not the only thing that needs to be monitored these days.  Keeping triglycerides at a desirable level is also key for heart health.  By leading a healthy lifestyle and keeping your weight at a desirable level, you can do a lot towards controlling both your cholesterol and triglyceride levels.  So, be proactive and lead a healthy lifestyle.  It can make all the difference!

Related posts:

1. Why Aren’t You Eating More Beans?
2. Strength Training: The Body You Have Always Wanted
3. Study: More Protein, More Muscle?

If you haven’t yet, please subscribe through iTunes.

No related posts.

Photo by CGehlen

Jerry loved grilling season.  Creating the perfect burger had been his hobby for the past 5 years.  For Jerry, there was nothing better than grilling a juicy hamburger.  However, at his last physical, his doctor said that he was 25 pounds overweight and that it was time for him to lose some weight.  “There goes my hamburgers!” Jerry thought.

While reducing the amount of hamburgers he eats is a good idea for his weight loss, Jerry might not have to give them up entirely to lose the weight.  The key is to choose a leaner meat and to eat smaller amounts. Controlling portions is key.  Meat should be looked at as more of a side dish, not as the largest part of the meal.  Another issue with hamburgers is that many people make them using high fat ground beef and fatty toppings, such as mayo and cheese.  This results in a burger that is high in saturated fat and not very healthy.

Most of us are aware that consumption of too much red meat can increase our risk of heart disease.  However, what if I told you that you can still enjoy a tender steak and/or a juicy burger and feel a little less guilty about it?  You just need to pick a leaner source of red meat.  And one of those leaner options is buffalo (bison).

How is buffalo meat healthier then beef?
Buffalo not only tastes as delicious as beef, it is also healthier for you.  Here are 5 reasons why you should substitute buffalo meat for beef.  (All comparisons are between 100 grams/3.5oz of ground grass fed bison and the same amount of 70% lean ground beef.)

1. Less fat: The buffalo contains 7.21 grams of total fat, while the beef has 30 grams of total fat.  That is 76% less fat than the beef.
2. Less calories: The buffalo contains 146 calories per serving, while the beef has 332 calories per serving.  That is 56% less calories.
3. Less cholesterol: The buffalo has 55 mg of cholesterol, while the beef has 78mg.  That’s 29.5% less cholesterol.
4. More iron: The buffalo has 2.78mg of iron, while the beef has 1.64mg of iron.  That’s 69.5% more iron than the beef.
5. More protein: The buffalo has 20.23g of protein, while the beef has 14.35g of protein.  That is 61.9% more protein.

If you switch to 93% lean ground beef instead of the 70% lean, it will have about the same amount of fat as the bison. However, the beef will still have more cholesterol and less iron.

How can I fit buffalo into my diet?
Buffalo is a tender, flavorful red meat that has a savory taste very similar to that of beef.  As a result, it is a great substitute for beef in most recipes.  Plus, you won’t have to search hard to find it.  Buffalo is readily available in most major supermarkets.  It can be found in ground form, as steaks and as pre-formed burger patties.  Here are 4 great places to substitute buffalo for beef:

1. Burgers and steaks
2. Chilies and stews
3. Lasagna and other pastas with meat sauces
4. Fajitas and burritos

The bottom line:
If you are looking for a leaner, tastier, healthier red meat that is lower in calories, cholesterol and fat, but high in protein and iron, look no further!  Buffalo is a better choice for health conscious individuals that crave some red meat once in a while!  So, you can enjoy that burger and feel a little better about the choice that you made!

Related posts:

1. Study: More Protein, More Muscle?
2. Eat Healthy at the Salad Bar
3. Why Aren’t You Eating More Beans?

Many people neglect the health of their teeth and gums.  What they don’t realize is that having healthy teeth is just as important for optimal health as taking care of the rest of your body.  Good dental hygiene requires more than just brushing your teeth once a day.  If that is all you do, then you are at an increased risk of developing a serious dental disorder.

So, today my goal is to convince you that taking care of your teeth and gums should be a priority.  And then I’ll give you some tips on how to keep your teeth and gums healthy.  So, sit back and enjoy the show!

As promised here are the links to the floss and chewing gum articles: Floss or No Teeth for You! and Chewing Gum: Want a Piece?

Some references I used while researching this show are the New Wellness Encyclopedia, WebMD, The American Academy of Periodontology and The American Dental Association.

The video podcast for this week is:

1. Hoarseness:  Save Your Voice!

The blog posts for this week are:

1. Exotic Fruit: Tasty and Healthy
2. Bottled Water: Not All Water Is Created Equal!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Related posts:

1. Miessence Personal Care Product Review
2. Protect Your Breasts: What You Need to Know About Breast Cancer

Photo by jenny downing via Flickr

Stacey wanted to cut some unnecessary calories from her diet, so that she could lose a few pounds.  She thought the best place for her to reduce her calories was to replace her soft drinks and lattes with water.  The big problem was that she couldn’t stand the way that the tap water at her apartment tasted.  Besides, it was slightly yellow.  There was no way that she was drinking that.

There was nothing for it, but to get some bottled water.  She thought about getting some five gallon jugs that she could refill, but she wasn’t up to lugging those up two flights of stairs.  Instead, she decided to buy some one liter bottles.  She would be in and out of the supermarket in just a few minutes, she thought.  No muss, no fuss.  When she got to the water section though, she was astounded by all the varieties and brands available.  The shelves were packed with more types and brands of water than she cared to count.  What was the difference between the different waters?  What should she buy?

Stacey’s confusion is not unusual.  Buying bottled water can be confusing.  There are so many different types to choose from and at least a few brands in each category.  It is not even clear to many people what the difference is between the different types of water.

What do the labels mean?
Labeling often provides very little information about what processing (if any) the water underwent.  However, all bottled waters have one thing in common.  They all contain water.  I know.  Not very helpful.  But the difference lies in the source of the water and what processing the water underwent before being sold to the public.  Here are 7 different types that you will encounter at the store when buying water:

1. Mineral water: This water contains minerals and usually comes from a natural well or a spring.  If you buy “natural mineral water” you get the minerals that are present in the water as it comes from the ground.  If it is only labeled as “mineral water” it could have had minerals added or removed.  Mineral water comes in both regular and flavored varieties.
2. Distilled water: This contains little to no minerals and is essentially sodium free.  It might be the “purest” of all the waters, but it is the minerals that give water it’s satisfying taste, not to mention necessary nutrients.  Distilled water usually tastes dead and flat.  It is mainly used for steam irons and steam cleaners because it won’t cause rust or clogging because it is free of heavy minerals and metals.  If you were to drink distilled water, you might need to supplement your diet to make up for the missing minerals.
3. Purified water: This water has gone through a treatment process where specific minerals and/or contaminants have been removed.  Purified water usually comes from tap water which has undergone reverse osmosis, charcoal filtering and/or been treated with ultraviolet light at a water store or at a grocery store.  It could also be spring or well water which has been filtered, deionized and/or ozonated.  This water might have had needed minerals removed as well.  So, you might need to supplement your diet to make up for the missing minerals in this water also.
4. Spring water: This water has naturally risen to the surface of the earth.  Spring water is mainly used for drinking, making beverages and in cooking.  Bottles labeled “natural spring water” may not have been processed prior to being bottled.  This can be an issue if the water comes from a contaminated ground source.  The best spring water is water that comes from a non-industrial area where there are few pollutants.
5. Sparkling water: This is the all inclusive term for carbonated water.  If you are trying to avoid or limit sodium, this is probably not the water for you because most are high in sodium.
6. Seltzer: This is water (usually tap water) that has been filtered and carbonated with no minerals or salt added. Some seltzers contain sugar or corn syrup.  So, if you are trying to avoid sugar or watch your calories, make sure to read the ingredient list prior to buying.  However, there are some flavored seltzer drinks that contain a very small amount of fruit flavoring and contain no calories, sugar or mineral salts.
7. Club soda: This is water (once again, usually tap water) that has been filtered, carbonated and mixed with a variety of minerals and mineral salts to give it a distinctive flavor associated with the brand producing that drink.  However, most tend to be high in sodium.  So, if you are on a reduced sodium diet, you should probably avoid club soda.

The bottom line:
Even though all bottled waters are water at their core, there are still quite a few differences between them.  That is why it is important to understand the labeling terminology, so that you can make the best choice for your specific needs. You don’t want to buy water and later on find out that you purchased one that didn’t fit your needs or tastes.  Plus, you don’t want to add too much extra salt or sugar to your diet or eliminate some needed minerals without somehow replacing them.  So, if you need a bottled water for some reason, study up before you buy one.

Related posts:

1. Hold the Mayo!
2. Eat Healthy at the Salad Bar
3. Why Aren’t You Eating More Beans?

I was reminded of how much many of us depend on our voices in order to do our jobs when I got a little hoarse from all the speaking I’ve been doing recently.  So, I did some more research on hoarseness and today I am bringing you a few things I learned about how you can protect your voice.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Some of the references I used while researching this show were: The New Wellness Encyclopedia, medicinenet.com and entassociates.com.

Related posts:

1. BHTV #17 – Fresh vs. Frozen vs. Canned
2. Journaling to a Thinner You!

Photo by Pink Sherbet

Doris remembered the apples, pears, strawberries and oranges that were available at the local grocery store when she was a kid seventy odd years ago.  You didn’t see guava, kiwifruit, mango and papaya like you did now.  Those were all considered exotic delicacies when she was young.  But now you could find them all year round at the supermarket. Things had sure changed since she was a kid, she mused as she pushed her cart past the papayas.

Improvements in shipping and horticultural methods have made many tropical fruits that were not available at the grocery store in Doris’s time, available year round now in most supermarkets and specialty food shops.  You no longer have to travel to a tropical locale to get your fill of tropical fruits.  You just need to head to your local supermarket.  That is great for our taste buds, but is it a benefit for our health as well?

Are tropical fruits healthy to eat?
Many tropical fruits are packed with beneficial vitamins and minerals. Here are 6 common tropical fruits and their nutritional profiles (a serving is a 3.5 oz edible portion).

1. Papaya: Has a sweet, mellow flavor and is an excellent source of vitamin C and a very good source of folate, potassium, dietary fiber, vitamin E, vitamin A and vitamin K.  It has 39 calories per serving.
2. Guava: Has a sweet or sour, aromatic flavor and is an excellent source of vitamin C and a good source of dietary fiber, vitamin A and B vitamins.  It has 51 calories per serving.
3. Kiwifruit: Has a sweet-tart flavor and is a great source of vitamin C and a good source of dietary fiber, potassium, magnesium, vitamin E and copper.  It has 61 calories per serving.
4. Mango: Has a spicy aroma and a peach-like flavor and is an excellent source of vitamin C and a good source of B vitamins, vitamin A and potassium.  It has 65 calories per serving.
5. Lychee: Has a sweet, grape-like flesh and is a very good source of vitamin C, folate, copper, potassium and vitamin B6.  It has 66 calories per serving.
6. Passion fruit: Has an intense sweet flavor and is a very good source of vitamin C, vitamin A, iron and potassium.  It has 97 calories per serving.

How can I fit tropical fruits into my diet?
Even though tropical fruits are easily available, they tend to be a little on the expensive side.  So, if you are watching your budget, don’t expect to replace your daily apple with a mango or kiwifruit.  However, it is nice to spice up your meal with these different tasting fruits once in a while.  Here are 5 ways to serve tropical fruit:

1. Salads: Kiwifruit, lychee and papaya are some tropical fruits that are a nice addition to fruit salads or even green salads.
2. Cereal: Many tropical fruits can be added to cereals, which is a tasty way to start your day.
3. Jellies or Preserves: Passion fruit, quince and guava are some common tropical fruits that are used in jellies or preserves.
4. Desserts: Guava, quince, kiwifruit and kumquat can be used in pies or tarts.  Papaya and passion fruit make great ice cream toppings.
5. Snack: The best way to eat these fruits is by themselves.  They are very healthy, low-calorie snacks.

The bottom line:
If you want to spice up your fruit selection, have a piece of tropical fruit occasionally.  Not only are they very tasty, they are also a great low calorie snack or dessert that is loaded with beneficial vitamins and minerals.

Related posts:

1. Eat Healthy at the Salad Bar
2. BHTV #17 – Fresh vs. Frozen vs. Canned
3. Hold the Mayo!

Photo by aussiegall via Flickr

According to a Gallup poll, about 3 out of 5 adults have foot pain.  Most accept it as a fact of life, but most foot pain can actually be prevented. So, since many people have ongoing foot pain and many others will experience it at some point in their life, I had to discuss it today.

There are many things that can cause or aggravate foot problems.  It could be anything from flat feet to diabetic neuropathy to osteoarthritis, just to name a few.  Unfortunately, or maybe fortunately because a lot of you would be bored and stop listening, I don’t have time to discuss every foot problem.  The podcast would go on forever.  Instead, I am going to focus on 7 common foot problems and give you some tips on how to prevent them.  So, sit back and enjoy the show!

As promised here is the link to my blister article:  Blisters Are No Fun!

Some references I used while researching this show are New Wellness Encyclopedia and Mayo Clinic.

The video podcast for this week is:

1. Flaxseed: Little Seed, Big Potential!

The blog posts for this week are:

1. Omega-3’s and Omega-6’s: Strike A Balance!
2. Can Food Labels Be Trusted?

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Related posts:

1. BH4BP #11 – Chocolate and Eating On a Budget
2. Guest Post On Mark Salinas’ Healthy Living Today
3. If the Shoe Fits, Buy It: Choosing the Right Shoes

Photo by admiller via Flickr

As you walk down the aisles of your local grocery store, you will notice foods labeled as “fat-free”, “low in sodium”, “heart healthy”, etc.  Those labels make the foods sound extra healthy, but do the labels actually mean something?  Or are they just false marketing promises to convince you to buy the products?

That’s a great question.  In the past, food manufacturers used unproven nutritional claims to hype up their products.  Today, we have food labeling regulations that require food manufacturers to show evidence that their food actually delivers the nutritional claim that they intend to use.  So, you can feel comfortable knowing that food labels are held to certain standards.

What do these nutritional claims guarantee?
Here are 12 popular food claims that you may have come across during your grocery shopping and what they deliver:

1. *-Free: This label is used in regards to fats, sugar, cholesterol or sodium.  It requires that the product contain no more than a specified small amount of the specified item.  When the claim is made about fat, trans fat, saturated fat or sugar, the amount of the item must be less than 0.5 g per serving.  With cholesterol it is less than 2 mg.  And with sodium it must be less than 5 mg.
2. Fresh: These foods have never been frozen or heated and contain no preservatives.
3. Natural: These foods contain no artificial ingredients.  However, they can still contain chemicals, pesticides or genetically modified components.
4. Organic: Certified organic foods are produced without chemicals, pesticides or bioengineering.  Farmers have to use organic seeds and organically raised animals, which must be fed only organic feed and kept free of growth hormones and antibiotics and have access to the outdoors.  There are different levels of organic labels.  Foods that are made from only organic ingredients can be labeled “100% Organic.” Foods that have at least 95% organic ingredients can use the term “Organic.” And products that contain at least 70% organic ingredients can use the term, “made with organic ingredients.” Anything below 70% can not use the term organic.
5. Fortified, Enriched or added: This claim means that a specific nutrient (dietary fiber, potassium, protein or an essential vitamin or mineral) was added into the food that wasn’t there before or was only present in very small amounts.  This claim requires that the food contain at least 10% more of the Daily Value (DV) of that specific nutrient than before.
6. Healthy: This label can be used if the food is low in fat and saturated fat and a serving does not contain more than 60 milligrams of cholesterol or 480 milligrams of sodium.  These foods should also contain at least 10% of the DV of calcium, protein, fiber, iron, and vitamins A and C.
7. High, rich in or an excellent source of: This focuses on nutrients for which higher levels are desirable, like “rich in calcium” or “an excellent source of fiber.” It must contain 20% or more of the Daily Value for that nutrient per serving.
8. Lean and extra lean: This is used to describe the fat content of animal meat, whether that be the type that flies, runs or swims.  Lean foods have less than 10 g of fat, 4 g of saturated fat and 95 mg of cholesterol per 100 gram serving.  Extra lean has less than 5 g of fat and 2 g of saturated fat per serving and 95 mg of cholesterol per 100 g serving.
9. Light or lite: This means that it has 33% less calories or 50% less fat per serving than the regular food.
10. Low: Can be used for total fat, saturated fat, cholesterol, sodium or calories.  It means that you can eat a large amount of that food without going over the DV for that specific nutrient. Low fat must be less than 3 g per serving.  Low sodium means less than 140 mg per serving.  Low calorie means less than 40 calories per serving. Low cholesterol is 20 mg or less per serving.
11. Reduced: Is a comparison method that can be used for total fat, saturated fat, cholesterol, sugar, sodium and total calories. A food must have 25% less of the nutrient or calories than the regular version to be labeled “reduced”.
12. Gluten Free: These foods are completely free from ingredients that contain gluten, such as barley, wheat or rye.

The bottom line:
Grocery aisles are full of wonderful, healthy sounding nutritional claims. The key is to understand what they really mean.  And remember that some of the claims are in regards to how much of an item is in a serving.  Even a trans fat free item can contribute a significant amount of trans fat if enough servings are consumed.

So, while natural and healthy might sound good, those labels might not be what you are looking for or sometimes might be a little misleading.  So, make sure to read the food label and the ingredient list to see if the product truly passes your health standards!

Related posts:

1. Eat Healthy at the Salad Bar
2. Hold the Mayo!
3. Miessence Personal Care Product Review

So, does that mean flaxseed is the new miracle food?  Well, today I am going to explore that question as I go over the health benefits of flaxseed and some ways that you can incorporate it into your diet.

If you haven’t yet, please subscribe through iTunes.

One of the references I used while researching this show was WebMD.

Related posts:

1. BH4BP #14 – Exercise Motivation and Injury Prevention
2. BH4BP #17 – To Supplement or Not to Supplement, That is the Question!
3. BHTV #17 – Fresh vs. Frozen vs. Canned

Photo by adactio via Flickr

In the last few years, you have probably seen countless headlines extolling the virtues of omega-3 fatty acids and their role in a healthy diet.  So, why is everyone raving about omega-3’s?

Why are omega-3 fatty acids important?
Omega-3 fatty acids are polyunsaturated fatty acids that are needed in every cell of our bodies to reduce inflammation and prevent disease.  So, they are tremendously important, but unfortunately they cannot be synthesized by our bodies.  They can only be obtained by eating certain foods.  The same is true for omega-6 fatty acids, which are also essential to our diets.  So, why don’t we constantly hear about needing more omega-6 fatty acids in our diet then?

Well the answer to that question lies in the fact that omega-6 and omega-3 fatty acids should be kept in balance for optimal health.  The appropriate ratio is 2:1 or 1:1, depending on the study you read.  Unfortunately, many of us lack sufficient omega-3 fatty acids in our diets to approach these ratios.  The typical American diet is weighted much too heavily towards omega-6’s.  This imbalance can contribute to long-term diseases such as heart disease, cancer, asthma, arthritis, eczema and psoriasis.  It can also lead to mental disorders, such as depression, dementia, schizophrenia and ADHD.

Why don’t we get enough omega-3′s?
The deficiency of omega-3′s and over abundance of omega-6’s is due primarily to the use of sunflower oil, margarine, vegetable cooking oils (other than olive oil) and the over consumption of meats.  All of those items are high in omega-6′s, but have little or no omega-3′s.

How can we get more omega-3′s?
How can you increase your consumption of omega-3 fatty acids to balance the omega-6’s?  You could increase your consumption of oily fish (for example: wild salmon, mackerel, herring and sardines) and other omega-3 fatty acid rich sources, such as flax seeds, pumpkin seeds, purslane and walnuts.  You could also switch to the Mediterranean diet. The Mediterranean diet produces the optimal balance between omega-6 and omega-3 fatty acids.  It is a wonderful diet, which is rich in whole grains, fresh fruits, vegetables, fish, olive oil and which is low in meat.  And for those people with nut allergies or a dislike for fish, omega-3 supplements are a viable option, which is available at most supermarkets, drug stores and health food stores.

The Bottom Line
If you are eating a diet too high in omega-6’s, you should modify your diet to have a better balance between omega-3’s and omega-6’s.  So, cut back on food items that are high in omega-6′s and eat more that are high in omega-3′s.  That will allow you to strike a better balance and help you to lead a healthier, happier life!

Related posts:

1. Guest Post On Mark Salinas’ Healthy Living Today
2. BH4BP #10 – Wii Fit and Breakfast
3. Why Aren’t You Eating More Beans?

Photo by via EuroMagic

I am a huge fan of nuts!  They are wonderful either as a snack or as an ingredient in a delicious recipe.  I just love eating them in granola, cereal, salads or even on their own. And the good news is that nuts eaten in moderation can be part of a heart healthy diet. That is right, I said moderation.  You don’t want to eat whole cans of nuts, especially the salted kind.

So, since I know it’s not just me and the squirrels that enjoy nuts, I thought it was time to feature them in the show.  In this episode, I will go over why nuts are heart healthy, why they should be eaten in moderation and I’ll give some nutritional information on some common types of nuts.

Some references I used while researching this show are New Wellness Encyclopedia, calorieking.com and Mayo Clinic.

The video podcast for this week is:

1. Watch That Posture!  Stand Tall!

The blog posts for this week are:

1. Massages for Fun and Health
2. Does This Look Spoiled to You?

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #11 – Chocolate and Eating On a Budget
2. BHTV #17 – Fresh vs. Frozen vs. Canned
3. Hold the Mayo!

Photo by Travis Hornung

It was midnight when Sarah pulled into her garage, jet lagged and hungry.  For what she paid for that round trip flight to Paris, she thought they could have included enough food to keep her from feeling like she was slowly starving to death.  And just her luck, by the time the plane landed, the restaurants were all closed.  In no mood to stop at a restaurant along the highway, she went straight home with the intention of scrounging something from her fridge.

As she looked through the refrigerator, she decided that two weeks was too long to have left some of the food.  Some items looked suspicious, including the now moldy Cheddar that she had been hoping to use for a grilled cheese sandwich.  “Oh, well.” She sighed as she grabbed the cheese and closed the refrigerator door.  “Guess I’ll have to throw it out and buy more tomorrow.”

Most of the time if a food doesn’t look right, you should follow your instincts and throw it away.  But sometimes foods that look unsafe to eat are perfectly fine.

What foods might be safe to eat?
With these tough economic times, you might be able to keep a few more dollars in your pocket by not throwing away foods that look suspicious, but are actually safe to eat.  Here are 4 foods that you might consider keeping around.

1. Cheese: Certain types of cheese are safe to eat even if they have mold growing on them.  Hard cheeses, such as Cheddar and Parmesan can be salvageable.  Just make sure to cut out the moldy section and one inch around that area in each direction.  That way you will eliminate the moldy roots.  Just make sure that you do not allow the knife to come into contact with the moldy area.  If it does, you could contaminate the rest of the cheese.  Some other cheeses, such as Stilton and Gorgonzola, use mold to make them and those molds are harmless to eat. (Although, I would cut any extra mold off those as well, just in case it was contaminated with the other type of mold.) However, if mold is discovered in soft cheeses, such as Feta, cream cheese, Mozzarella, cottage cheese or Neufchatel, the whole cheese should be thrown away because eating that type of mold can be hazardous to one’s health.
2. Cooked ham: If you see an iridescent film on your ham, that is harmless and safe to eat.  Ham has a high fat and water content.  When that comes to the surface it reflects light like oil on puddle, giving it a iridescent sheen.
3. Moldy produce: If you find mold on hard produce such as broccoli or onions, you can cut off the mold and about 1 inch of the vegetable around it.  Then it should be healthy to eat.  But once again, don’t let your knife touch the mold.  For more information, check out this video.
4. Chocolate with white spots: The white spots are caused by one of two things.  It is either the separation of cocoa fat or sugar rising to the surface when the chocolate gets damp from humidity or moisture from the fridge or freezer.  In either case, it is still safe to eat, so you don’t need to throw away perfectly good chocolate.  To prevent the white spots, don’t expose your chocolate to wide swings in temperature.

The bottom line:
Usually when food looks moldy or spoiled, it should be thrown away.  But there are some foods that look suspicious that are still safe to eat.  If you’re not sure if it’s safe though, always err on the side of safety and throw it away. If you know what to throw away and what to keep, it can save you a bit of money.  It can also keep you from eating something that might make you sick.  So, know the difference!

Related posts:

1. BH4BP #11 – Chocolate and Eating On a Budget
2. Eat Healthy at the Salad Bar
3. Popcorn, Get Your Popcorn Here!

And I think good posture is worth achieving just for the aches and pains that it can prevent!  That is why the goal of this episode is to give you tips on how to achieve a good standing posture.

If you haven’t yet, please subscribe through iTunes.

Related posts:

1. BH4BP #14 – Exercise Motivation and Injury Prevention

Photo by dmap via Flickr

Jennifer made a Saturday massage appointment at her local spa in anticipation of the next few weeks at work.  She knew that it was going to be a very stressful stretch because of some impending deadlines and critical meetings.  A long massage would be the perfect outlet to reduce her current stress, muscle tension and anxiety.  She always felt more relaxed and at ease after a good massage and taking the opportunity to start off this difficult stretch as relaxed as possible seemed the way to go.

It used to be that most people saw massages as a luxury, but more and more people are starting to see massage therapy as an essential part of maintaining their physical and emotional well being.  The growing recognition of the health benefits of massage, along with the enjoyment it provides are encouraging many people to get them on a regular basis.

What are the health benefits of massage therapy?
Massage is one of the oldest manual therapies, dating back thousands of years, but unfortunately scientists have paid little attention to it until recently.  Thus, there are limited studies on the health benefits of massage, but what the studies are showing is that massage therapy can help:

1. Induce a sense of relaxation and well being: Massage can ease mental stress and reduce tension, fatigue and anxiety.  It may also be a beneficial tool for people undergoing cancer treatments.
2. Manage and relieve pain: Massage can relax muscle tension and relieve muscle spasms and pain.  It may also be a great pain management tool for people suffering from back pain, fibromyalgia, labor pains or arthritis.
3. Increase blood flow: Massage increases blood flow to the skin and muscles, which can help improve circulation and reduce muscle soreness after exercise.
4. Increase range of motion: Massage can help increase range of motion of joints after injury.

Even though massage can be helpful, it should not be a substitute for medical treatment.  If you have an injury or a medical condition, see your doctor for the best course of treatment.

How is a massage done?
A massage can be performed on the entire body or it can target certain areas, such as the back, neck, shoulders, hands or feet.  It usually involves some form of kneading and stroking of the skin and the placing of pressure on tense, tight muscles.  However, there are many different types of massage styles, such as hot stones, stretching, traction, pressure points, etc. All of these techniques have different strengths and weaknesses.  That’s why it is important to pick a massage style that fits what you want to get out of the massage.  So, talk to your massage therapist prior to the massage and they will help you pick the right massage for your needs.

What all good massages should have in common is that they are supposed to feel good, be comfortable and leave you feeling relaxed and sometimes even energized.  Of course, when very tight, tense muscles are massaged you may feel some discomfort, but it should not leave you more painful, more tense or sore afterwards.  If that is the case, then too much pressure may have been applied.

But they’re so expensive!
I know that a lot of you are thinking that regular massages can get quite expensive. But there are a few ways to make it cheaper.  I’ll go from the cheapest to most expensive.

1. Learn massage: If you and a friend or relative learn massage, you could give them to each other for free.
2. Go to a massage school: If you get a massage from a massage student at the school’s facility, the price is much cheaper than a certified massage therapist.
3. Quantity Discount: Ask your massage therapist if you can work out a discount if you pay for a few massages in advance.

The bottom line:
Massage therapy has a host of wonderful health benefits that can have a positive impact on your emotional and physical well being.  So, don’t feel guilty about getting a massage.  Enjoy it because it is good for you, after all!

Related posts:

1. Strength Training: The Body You Have Always Wanted
2. Study: More Protein, More Muscle?

Photo by Swami Stream via Flickr

I received a lot of feedback about the First Q&A show 7 weeks ago.  Since it was so well received, I’m bringing you another one today.  I’m planning to continue putting out one of these Q&A shows every month or two, as long as I keep getting lots of excellent questions.  I love answering the questions and by putting the answers into a special episode, rather than an email, everyone can benefit from them.

In this episode, we have questions about how many calories to consume when training for a marathon, sleep deprivation, coconut oil and loose skin after weight loss.

Here are the links that I promised: “Running: The Gold Standard of Exercise” and “Drive Safe, Not Drowsy.”

Some references I used while researching this show are runners world, WebMD and Mayo Clinic.

The video podcast for this week is:

1. Putting the Plan Back In Weight Loss

The blog posts for this week are:

1. Extra Protein, Extra Large Muscles?
2. Eggs: Can I Eat Them?

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #66 – Listener Q&A Special #3
2. BH4BP #9 – Lattes, Mochas, Drip Coffee and Tea
3. BH4BP #55 – You’re Probably Intolerant, but It May Be a Food Allergy

Photo by yomi955 via Flickr

Jared loved eggs.  In fact, he loved them so much that he had one in his sandwich every day.  It made his sandwiches taste just that much better. But then he read an article that said eggs were a high cholesterol food that could contribute to higher cholesterol and heart disease. Since his father died of a heart attack a few months back, he took that information to heart.  His dad had just turned 50 and he ate a lot of eggs.  So, after reading that article, Jared just wasn’t sure about eggs anymore.  Should he stop eating them altogether?

Jared is not the only one that is confused about whether eggs are healthy to eat or not.  The health information over the years has been confusing.  Are eggs healthy or not?  And how many eggs can we safely consume?

Are eggs good for us?
Eggs are not just tasty, they are also loaded with nutritional value.  After all an egg needs to hold all the necessary nourishment for a developing chick. So, it is not surprising that they are a good source of protein, selenium, iron, iodine, phosphorus, vitamin D and B vitamins (B2, B5, B9, B12 and choline). Plus they are a low calorie food (70- 80 calories) and not very high in fat. Unfortunately, they are also a concentrated source of cholesterol.  A large egg contains about 213mg of cholesterol, all of which is contained in the yolk.  So, it is important not to eat too many eggs.

Now, there is a debate about how much dietary cholesterol affects your cholesterol levels in comparison to saturated and trans fats.  Since the science isn’t clear yet, the American Heart Association and the Mayo Clinic both recommend that you watch the cholesterol content of your foods, including eggs.

How many eggs can I eat in a week?
How many eggs you can eat in a week depends on your health and what other items you eat in a day. Keep these 2 things in mind:

1. If you are in good health: Limit your intake of dietary cholesterol to less than 300 mg a day from all sources.  So, you can have an egg daily, as long as you limit other foods that contain cholesterol.
2. If you have high cholesterol, diabetes or cardiovascular disease: Limit your intake of dietary cholesterol to less than 200 mg a day from all sources.  So, if you are going to have an egg, choose a smaller egg, which has less cholesterol than a larger one.  Or better yet, eat only the egg whites or egg substitutes.  They have no cholesterol at all.

The bottom line:
Eggs are loaded with many valuable vitamins and minerals that can contribute to a healthy diet.  So, most people can have an egg a day as long as they watch the other foods that they eat the rest of the day.  It’s all about being reasonable and eating foods with cholesterol in moderation.

Related posts:

1. Why Aren’t You Eating More Beans?
2. Eat Healthy at the Salad Bar
3. Study: More Protein, More Muscle?

Many people talk about their weight loss plan and all the weight that they are going to lose.  The problem is that they focus on the “weight loss” and forgot about “the plan.” Without proper planning and preparation, most endeavors fail.  Weight loss is the same.  That is why this episode is dedicated to giving you tips and strategies to successfully lose weight.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Related posts:

1. BH4BP #57 – Listener Q&A Special #2
2. Want Something to Eat?
3. Journaling to a Thinner You!

Photo by TheBusyBrain via Flickr

Danny was a college freshman who was having a hard time getting girls to notice him. Since the bodybuilder types seemed to get all the attention, Danny decided that he was going to bulk up.  He knew that in order to do that, he was going to need to eat a lot more protein.  So, he started drinking protein shakes, eating protein bars and upped the amount of meat, eggs and dairy products in his diet.  He really hoped all the extra protein would make him stronger soon because it sure was expensive!

Does eating extra protein make you stronger?
Unfortunately, eating extra protein will not give you added muscle bulk. Even though protein functions to build and repair muscles, consuming more protein won’t stimulate muscle growth by itself.  The key to building muscle is to strength train.

What happens to the extra protein?
Any protein over the amount your body needs to build muscle will either be burned for energy or, more likely, be converted to and stored as fat.  Not a desirable outcome!

If the diet you choose is high in animal protein (such as meat and dairy products), it is probably also high in saturated fat, which increases your risks of heart disease and cancer.  And another potential problem with a high protein, low carbohydrate diet is that it can take a toll on your kidneys because they have to process the extra byproducts created by the body’s breakdown of the extra protein.

How much protein should I eat to build muscles?
I’m not saying that you shouldn’t eat protein.  You want an adequate intake of protein to build lean muscle mass.  But if you eat a normal, healthy diet you will most likely get sufficient protein.  It is actually hard not to get enough protein.  The recommended dietary allowance of protein is about 12 to 15% of daily total caloric intake.  That works out to be about 0.8 grams for every kilogram (2.2 pounds) of body weight.

So, most Americans don’t need to worry.  The average American eats meat and dairy products regularly and easily exceeds the recommended dietary allowances.  Actually, the typical American eats almost double the recommended amount of protein.

Studies do suggest that professional athletes, such as bodybuilders or wrestlers, might need more protein than what is recommended by the RDA, but that doesn’t mean they need to go out of their way to consume more protein.  Most professional athletes consume more calories a day than the average person and easily get the extra protein they need that way.

So, what should you do if you want to build muscles?
Follow these 2 tips:

1. Exercise more: Bodybuilders are strong because of their workouts, not because they eat excessive amounts of protein.  So, if you want to bulk up, incorporate more strength training into your exercise regimen.
2. Eat a healthy, balanced diet: Your diet should be high in complex carbohydrates (vegetables, fruit and whole grains) and low in fat (lean meats, fish, poultry and low fat dairy products).  That will keep you healthy and provide you with enough protein to build muscle.  If you want to gain weight, just eat larger, healthier meals. Don’t get fixated on large quantities of protein.

The bottom line:
Consuming more protein will not make you stronger.  Exercise is the key to increased strength and muscle bulk.  So, don’t waste your money on protein shakes, bars and drinks.  Just continue eating a healthy diet and spend more quality time with your favorite strength training equipment.  Because exercise is the true key to getting stronger!

Related posts:

1. Study: More Protein, More Muscle?
2. Strength Training: The Body You Have Always Wanted
3. Why Aren’t You Eating More Beans?

Photo by bucklava via Flickr

When buying a pair of sunglasses, all too many people are primarily concerned with how good they look in a given pair.  But sunglasses are more than a mere fashion accessory. Wearing the wrong sunglasses for too many years can actually lead to eye damage.

With so much on the line, I thought it would be a good topic to discuss.  So, in this episode, I am going to go over why it is important to buy the right sunglasses and give you some things to consider when selecting a pair.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and ansi.org.

The video podcast for this week is:

1. Skipping Breakfast: Don’t Do It!

The blog posts for this week are:

1. The Right Pillow for the Job!
2. Watermelon: A Taste of Summer!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Related posts:

1. BH4BP #11 – Chocolate and Eating On a Budget
2. BH4BP #10 – Wii Fit and Breakfast
3. BH4BP #55 – You’re Probably Intolerant, but It May Be a Food Allergy

Photo by Kanka* via Flickr

Summer is in full swing and the heat is on!  Despite the relentless heat, many families head to the park to picnic. When the meal is over, the last thing eaten is often a sweet, juicy slice of watermelon. That is because watermelon is such a great fruit for the occasion.  Each bite seems to cool you down, making the heat more bearable.  But the benefits of eating a slice of watermelon don’t stop there.

What are the health benefits?
Watermelon is a great thirst quencher because of its very high water content (92%).  But it is also contains many nutrients.  It is an excellent source of vitamin C, vitamin A, vitamin B6 and lycopene.  In addition, it is a good source of dietary fiber, potassium, thiamin (vitamin B1) and magnesium. Plus, its a low calorie food (50 calories per cup), which makes it a perfect dessert for those who are watching their weight.

Need more reasons to convince you to eat a slice or two of watermelon this summer?  Well, studies show that eating watermelon may help protect against macular degeneration, reduce the risk of heart disease and certain cancers (such as prostrate and colon cancer), prevent erectile dysfunction and alleviate some symptoms of arthritis.  All good excuses to have a tasty slice.  It’s nice when something we enjoy eating is good for our health, isn’t it?

How do I choose a flavorful watermelon?
Compared to other fruits, it’s a little harder to tell when watermelons are ripe.  Here is what to look for when choosing a sweet, juicy watermelon:

1. Whole, uncut melons: Choose melons with a rind that is smooth and an exterior that is not overly shiny or dull.  Then look for a yellow or white spot on the rind.  That is where the watermelon was sitting on the ground.  If the watermelon is ripe, the spot will be a creamy yellow.  If it is still white, it is not ripe yet.  And if you give the watermelon a thunk on the side, a ripe melon will give you a hollow sound.
2. Precut melons: It is easier to judge the quality of a watermelon when it is precut.  The flesh should be deep red and moist with a fresh appearance.  Avoid pale fleshed watermelons that look dehydrated. The flesh should also be devoid of white streaks.

How do I eat watermelon?
Now that you’ve bought the watermelon, it is time to eat it!  Luckily, there are many ways to enjoy watermelon.  Here are 3 simple serving ideas to get you started.

1. Eat it plain: You can go with the traditional way to eat watermelon at a picnic.  Just grab a slice and bite right into it.  This is definitely my favorite way to go.
2. Fruit salad: You can use watermelon as a wonderful addition to a fruit salad.  Then you get the health benefits of the watermelon and all the other wonderful fruits you combine it with.
3. Yogurt: If you’re looking for a different way to eat watermelon, you can always puree it and add it to plain yogurt.  It’s a nice way to add a little flavor.

The bottom line:
So, the next time you are feeling the intense heat of summer, bite into a slice of watermelon.  You’ll get lot of important nutrients, your thirst will be quenched and your taste buds will be happy.  All that and low in calories. You can’t lose!

Related posts:

1. Eat Healthy at the Salad Bar
2. How Much Exercise to Work Off That Pie?
3. Know Your Vitamin D

That is why I’m dedicating this show to convincing the 25% of adults who skip breakfast, that it is an important meal that should not be missed.  I am going to go over why it is important to break your fast (yep that is where the word breakfast comes from) and why you should eat a “healthy, nutritious” breakfast, not a sugary, sweet one. So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Related posts:

1. BHTV #17 – Fresh vs. Frozen vs. Canned
2. BH4BP #10 – Wii Fit and Breakfast
3. BH4BP #17 – To Supplement or Not to Supplement, That is the Question!

Photo by Sergi Melki via Flickr

For the past few weeks, Darren had woken up tired and in a bad mood. Not only that, his neck and shoulders had become progressively more tense and achy.  Since his mattress was fairly new and had all the latest features, he figured it couldn’t be the problem.  It had to be the pillow.  It was 10 years old, after all!  With that in mind, Darren went online to purchase a new pillow.  “But which is the right pillow?” he wondered.  “There are so many to choose from…”

Like Darren, many people are confused by the huge variety of pillow choices on the market.  Picking the right pillow can be as confusing as picking the right car or television.  There are hundreds of different types of pillows to choose from. Many people, however, just grab the first pillow they see or the cheapest they find.  However, picking a pillow is too important a decision to make that way.

Why is choosing the right pillow so important?
Your posture during sleep is just as important as when you are awake.  If you want a good night’s sleep and less aches and pains when you wake up, it’s critical. The right pillow can substantially improve your quality of sleep.  The wrong pillow can lead to restless nights due to increased muscle tension.  Over time, that increased muscle tension and poor sleep quality can take a toll on your body, making you both sore and more fatigued.

How do I choose the right pillow?
Buying a pillow doesn’t have to be complicated.  Just remember one simple rule. When choosing a pillow, make sure that it supports your head in such a way as to maintain the natural alignment of your spine.  You want to make sure that your head is aligned so that your ear is in line with your shoulder.  Some pillows will bend your head towards your chest or your ear upwards to your shoulder, depending on what position you sleep in.  If you are not in proper alignment, it can strain your neck and cause discomfort, pain and a poor night’s sleep.

Now, that being said, there is no one right pillow for everyone.  It is important to choose a pillow based on what kind of sleeper you are.  If you are unsure, choose a pillow based on what position you start in when you go to bed.  Here are some tips based on the position you sleep in:

1. Stomach Sleeper: Choose a soft, flatter pillow that keeps your back from excessively and unnaturally arching.
2. Side Sleeper: Choose a firmer, thicker pillow to keep your head in line with your spine.  You can also place a pillow between your legs or hug a long body pillow to help keep the rest of your body in proper alignment.
3. Back Sleeper: Choose a medium sized pillow that won’t push your head unnaturally forward.  Your head should be in line with your spine so that you are looking straight up at the ceiling, not down the length of your body.

As for those people sleeping with two or more pillows, that is too many.  You should only sleep with one good pillow under your head.  More than that will force your head out of alignment and result in aches, pains and a poor quality of sleep.

The bottom line:
Choosing the right pillow can make a big impact on your quality of sleep and your life.  It can be the difference between a poor night’s sleep and a night of restful sleep.  So, no matter what style of pillow you pick, make sure that it is the right fit for you!  After all, a good night’s rest depends on the pillow you use!

Related posts:

1. It Doesn’t Stop When the Workout’s Over…
2. BH4BP #15 – Trouble Sleeping?

Photo by Flickr EuroMagic via Flickr

This week’s show, like last week’s is being recorded in the Fresno area. So, if you noticed any differences in the sound due to the room acoustics, it’s the apartment we’re staying in that’s causing it.  I’ll be out here for a few months, so we’re adjusting our recording setup to minimize echoes.  Bear with us, it should get better.

Many people suspect they have a food allergy when, in reality, they often only have a food intolerance.  The confusion comes because a food intolerance can have some of the same symptoms as a food allergy, even though what causes them is quite different.

Since many people have had an unpleasant reaction to something they ate at one time or another and might have thought it was due to a food allergy, I decided to talk about the differences between food allergies and food intolerances.  In this show, I will cover how to tell them apart and give you some ways to manage them.

Here is a link to the lactose intolerance article that I promised you.

Some references I used while researching this show are Mayo Clinic and WebMD.

The video podcast for this week is:

1. Strength Training: It’s for You. Yes You!

The blog posts for this week are:

1. Açaí Berry: A Good Fruit, But Ignore the Hype
2. Sign Me Up for Yoga!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Related posts:

1. BH4BP #57 – Listener Q&A Special #2
2. BH4BP #11 – Chocolate and Eating On a Budget
3. BH4BP #17 – To Supplement or Not to Supplement, That is the Question!

Photo by judepics via Flickr

The past month has been the worst of Kate’s life. First, her job cut her hours by 15% and her hourly pay by 20%. Next, her boyfriend of 7 years left her for her best friend. To add insult to injury, she had to move out of her apartment because she couldn’t afford the rent with her lower pay and no roommate. So, now she is living with her parents until she finds something cheaper in a decent area.

Normally, Kate binges on sweets and junk food when she is depressed.  Not this time, she decided. Gaining weight always made her feel even worse later. Instead, she started taking a Yoga class on her friend Jennifer’s recommendation. After a few sessions, Kate noticed that it helped her manage her stress and frustration a little better.

Kate is not alone. More and more people are turning to yoga to help them learn relaxation skills and manage their daily stress. While yoga might sound like just another fitness fad, it actually originated in India over 2,000 years ago. During that time, Yoga has proven to be an effective means of improving the mind and body, which are both key components of optimal health.

What is yoga?
Today, yoga is basically viewed as a system of exercises that encompasses poses, breathing techniques and relaxation.  As you move from one pose to another, your focus shifts away from your busy, stressful day, to controlling your breathing and focusing on specific parts of your body. By the time you are finished with your routine, you feel more relaxed than when you started.

Over the millenia, yoga has evolved into many different versions and intensities. Some are focused on meditation, relaxation, and deep breathing, while others are focused on improving strength, balance, flexibility and stamina. So, depending on your goals, there are a lot of styles to pick from. Plus, there are versions appropriate to people of every level of physical fitness. You don’t have to be in peak shape to start and there will still be forms that will be effective when you are.

What are the health benefits?
Yoga is a wonderful exercise for the mind and body. It has been found to relieve stress and anxiety and increase flexibility, balance, strength and endurance. And some studies suggest that yoga may be beneficial in helping to manage chronic pain, carpal tunnel syndrome, diabetes, heart disease, asthma, hypertension and mental health disorders, such as depression and anxiety. However, more studies are needed to make a definitive conclusion.

How do I get started?
If you want to learn more about yoga, there are 2 main ways to do so:

1. Take a class: Yoga is a popular activity, and you should easily be able to find classes at your local gym, community center, adult school, community college or yoga studio. A qualified yoga instructor will lead you through the poses appropriate for your level and make sure that you are doing them correctly. If you are not sure what class you want to take, ask to observe a class or two to see if they are the right fit for you.
2. Learn from a DVD or book: If your schedule does not allow you to attend a class, try learning from a DVD or book. It won’t be as good as a live instructor helping you with your poses, but it will give you an idea of what yoga is all about. If you do yoga alone, you’ll want to practice in front of a mirror to check your poses.

As always, before starting yoga or any other exercise program, be sure to talk to you doctor beforehand, especially if you have a medical condition.

The bottom line:
Yoga is a wonderful activity that should not only improve your mood, but could also give you a great, low impact workout. So, don’t let your stress overtake you. Join a yoga class, instead. A healthy mind and body are key to optimal health after all!

Related posts:

1. Strength Training: The Body You Have Always Wanted
2. Exercise Your Most Important Muscle!
3. BH4BP #3 – Job Stress and Debt Stress

So, today my goal is to put those concerns to rest and convince you to weight train because weight training is an essential part of any exercise program and should not be left out.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Related posts:

1. Strength Training: The Body You Have Always Wanted
2. BH4BP #14 – Exercise Motivation and Injury Prevention
3. Health Apps for the iPhone

Photo by borderlys by Flickr

A few years ago, if someone had asked if you had heard of açaí, you probably would have said “Huh? What’s that?” But today açaí is mentioned everywhere.  We are bombarded with products with açaí in them everywhere we turn. It is found in juices, ice creams, smoothies