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Hemorrhoids: A Pain In the Backside

Talli van Sunder — Fri, 11 Dec 2009 03:47:06 +0000

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:

Increase your fiber: Eat fruits, vegetables and whole grains to increase fecal bulk and soften stools. That will help reduce constipation and straining.
Increase your fluids: Drink at least 6-8 glasses of fluid to help keep your stools soft and easy to pass.
Exercise regularly: Being active can reduce the pressure on your veins that can occur with prolonged sitting and standing.
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.
Avoid rough toilet paper: If you are prone to hemorrhoids or have them, gently clean yourself and maybe use wet paper or premoistened wipes.
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.
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?

Holiday at the Office: Fight the Feeding Frenzy!

Talli van Sunder — Tue, 01 Dec 2009 13:00:06 +0000

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:

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.
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.
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.
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.

Study: Ditching & Keeping Off the Abdominal Fat

Talli van Sunder — Sat, 28 Nov 2009 21:17:28 +0000

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)

Don’t Neglect Your Nails!

Talli van Sunder — Tue, 24 Nov 2009 13:00:34 +0000

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:

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.
Vertical ridges: Vertical ridges are quite common and can become more pronounced with age.
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.

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.
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.
Don’t bite your nails: Over time, nail biting damages the nail bed (the skin beneath the nail).
Don’t pick or remove cuticles: That can allow bacteria or fungi to enter, possibly leading to infection.
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.
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.
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!

Study: More Protein, More Muscle?

Talli van Sunder — Sat, 21 Nov 2009 21:57:38 +0000

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)

What’s It Going To Be? Tap or Bottled Water?

Talli van Sunder — Wed, 18 Nov 2009 00:00:36 +0000

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.

Study: Eating Blueberries for Antioxidants? Skip the Milk.

Talli van Sunder — Sat, 14 Nov 2009 21:25:28 +0000

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)

2009 Podcast Awards Finalist!

Talli van Sunder — Thu, 12 Nov 2009 06:28:16 +0000

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!

Spinach: If It’s Good Enough for Popeye…

Talli van Sunder — Tue, 10 Nov 2009 21:24:55 +0000

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:

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.)
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.
Dip: Make a spinach dip and eat it with your favorite crunchy raw vegetables or with whole grain crackers.
Omelet: Add spinach to your favorite omelet recipe.
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.)
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.

Study: Swine Flu Combo Drug Treatments

Talli van Sunder — Sat, 07 Nov 2009 19:26:28 +0000

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)

Thanksgiving: Does Turkey Make You Sleepy?

Talli van Sunder — Tue, 03 Nov 2009 14:34:45 +0000

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:

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.
Limit carbohydrates: Meals that are heavy in carbohydrates trigger an insulin effect, making you tired.
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.
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.

Study: Do Copper or Magnets Relieve Arthritis?

Talli van Sunder — Sat, 31 Oct 2009 18:58:09 +0000

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

Diabetes Awareness Month: Exercise to Control Those Sugars!

Talli van Sunder — Tue, 27 Oct 2009 22:03:44 +0000

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:

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.
Improves insulin sensitivity: Exercise helps decrease excess body fat, encouraging weight loss and improving insulin sensitivity.
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!

Study: Coffee and Tea May Lower Risk of Type 2 Diabetes

Talli van Sunder — Sat, 24 Oct 2009 16:59:01 +0000

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)

If the Shoe Fits, Buy It: Choosing the Right Shoes

Talli van Sunder — Tue, 20 Oct 2009 23:22:29 +0000

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:

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.
Walking shoes: These should be lightweight, breathable, have good shock absorption, smooth tread and curved soles to facilitate the rocking motion of walking.
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.
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:

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.
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.
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.
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.
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.
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.
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.

Study: Olive Oil May Fight Alzheimer’s

Talli van Sunder — Sat, 17 Oct 2009 13:00:26 +0000

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

Garlic May Ward Off More Than Vampires

Talli van Sunder — Tue, 13 Oct 2009 17:28:13 +0000

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.

Choosing: Select heads of garlic that feel heavy, firm, plump and free of damp or soft spots.
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:

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.
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.
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!

Study: High Fat Foods Make You Hungrier

Talli van Sunder — Sat, 10 Oct 2009 13:00:37 +0000

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)

Healthy Halloween Treats Are Tricky!

Talli van Sunder — Tue, 06 Oct 2009 15:57:04 +0000

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:

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.
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.
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.
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.
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!

October Is Also National Physical Therapy Month!

Talli van Sunder — Sat, 03 Oct 2009 18:16:28 +0000

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:

Orthopedic conditions: Some examples are low back pain, ACL reconstruction, total knee replacement, osteoporosis, arthritis, fractures and dislocations.
Neurologic conditions: Stroke, traumatic brain injury, cerebral palsy and Parkinson’s are just a few examples that can benefit from a physical therapy intervention.
Occupational injuries: Overuse injuries, such as carpal tunnel syndrome and other injuries that result in sprains or strains are treated by physical therapy.
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.
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:

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.
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.
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.
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!

Strength Training: The Body You Have Always Wanted

Breast Cancer Awareness Month: Fight Cancer With Food!

Talli van Sunder — Tue, 29 Sep 2009 13:00:01 +0000

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:

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.
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.
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.
Tomatoes: Some studies have suggested that several compounds in tomatoes, including lycopene, may stop the proliferation of cancer cells.
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

Study: Fat Gene No Guarantee of Obesity

Talli van Sunder — Sat, 26 Sep 2009 22:48:17 +0000

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)

Mattresses: Picking Out a Good Night’s Sleep

Talli van Sunder — Tue, 22 Sep 2009 14:03:23 +0000

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:

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.
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.
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:

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.
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.
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.
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.

Study: To Lose Weight, Watch When You Eat

Talli van Sunder — Sat, 19 Sep 2009 13:00:21 +0000

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)

Goat Milk?: For When Cow’s Milk Won’t Do

Talli van Sunder — Tue, 15 Sep 2009 14:08:21 +0000

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.

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.
Salad: Crumbled goat cheese is a nice substitute for any cheese you might normally put on a salad.
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.
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!

Study: Coffee Aroma May Reduce Stress

Talli van Sunder — Sat, 12 Sep 2009 19:51:43 +0000

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

Pork: Stay Lean, Don’t Pig Out!

Talli van Sunder — Tue, 08 Sep 2009 13:00:49 +0000

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.

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.
Trim all visible fat: Cut off the visible fat prior to cooking to make your pork leaner and healthier.
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.
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.
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!

Running In Hot Weather: Can’t Take the Heat?

Talli van Sunder — Sat, 05 Sep 2009 20:22:13 +0000

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.

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.
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.
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.
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.
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!

Cholesterol? Don’t Forget the Triglycerides!

Talli van Sunder — Tue, 01 Sep 2009 14:06:06 +0000

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.

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.
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.
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.
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!

Buffalo: Building a Better Burger!

Talli van Sunder — Sat, 29 Aug 2009 16:54:58 +0000

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.)

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.
Less calories: The buffalo contains 146 calories per serving, while the beef has 332 calories per serving. That is 56% less calories.
Less cholesterol: The buffalo has 55 mg of cholesterol, while the beef has 78mg. That’s 29.5% less cholesterol.
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.
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:

Burgers and steaks
Chilies and stews
Lasagna and other pastas with meat sauces
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!

Bottled Water: Not All Water Is Created Equal!

Talli van Sunder — Tue, 25 Aug 2009 13:00:39 +0000

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:

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.
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.
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.
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.
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.
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.
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.

Exotic Fruit: Tasty and Healthy

Talli van Sunder — Sat, 22 Aug 2009 16:24:31 +0000

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).

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.
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.
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.
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.
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.
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:

Salads: Kiwifruit, lychee and papaya are some tropical fruits that are a nice addition to fruit salads or even green salads.
Cereal: Many tropical fruits can be added to cereals, which is a tasty way to start your day.
Jellies or Preserves: Passion fruit, quince and guava are some common tropical fruits that are used in jellies or preserves.
Desserts: Guava, quince, kiwifruit and kumquat can be used in pies or tarts. Papaya and passion fruit make great ice cream toppings.
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.

Can Food Labels Be Trusted?

Talli van Sunder — Tue, 18 Aug 2009 13:00:50 +0000

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:

*-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.
Fresh: These foods have never been frozen or heated and contain no preservatives.
Natural: These foods contain no artificial ingredients. However, they can still contain chemicals, pesticides or genetically modified components.
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.
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.
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.
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.
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.
Light or lite: This means that it has 33% less calories or 50% less fat per serving than the regular food.
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.
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”.
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!

Omega-3′s and Omega-6′s: Strike A Balance!

Talli van Sunder — Sat, 15 Aug 2009 16:00:12 +0000

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!

Does This Look Spoiled to You?

Talli van Sunder — Tue, 11 Aug 2009 13:00:37 +0000

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.

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.
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.
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.
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!

Massages for Fun and Health

Talli van Sunder — Sat, 08 Aug 2009 15:00:37 +0000

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:

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.
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.
Increase blood flow: Massage increases blood flow to the skin and muscles, which can help improve circulation and reduce muscle soreness after exercise.
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.

Learn massage: If you and a friend or relative learn massage, you could give them to each other for free.
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.
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!

Eggs: Can I Eat Them?

Talli van Sunder — Tue, 04 Aug 2009 13:00:46 +0000

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:

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.
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.

Extra Protein, Extra Large Muscles?

Talli van Sunder — Sat, 01 Aug 2009 15:45:09 +0000

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:

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.
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!

Watermelon: A Taste of Summer!

Talli van Sunder — Tue, 28 Jul 2009 13:00:27 +0000

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:

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.
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.

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.
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.
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!

The Right Pillow for the Job!

Talli van Sunder — Sat, 25 Jul 2009 15:00:25 +0000

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:

Stomach Sleeper: Choose a soft, flatter pillow that keeps your back from excessively and unnaturally arching.
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.
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!

Sign Me Up for Yoga!

Talli van Sunder — Tue, 21 Jul 2009 16:44:43 +0000

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:

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.
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!

Açaí Berry: A Good Fruit, But Ignore the Hype

Talli van Sunder — Sat, 18 Jul 2009 16:00:33 +0000

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, beauty products, dietary supplements, liquors and the list goes on. It is quickly becoming one of the most popular “health” foods in the world. Some companies even claim that açaí is an amazing superfood that lowers cholesterol, increases energy, stops the aging process, burns fat and helps with cancer, heart problems and allergies. Wow! With all those miraculous claims, what is açaí and where can I get it?

What is açaí?
The açaí berry is a small, round, dark purple to black colored fruit that is similar in appearance and size to a grape, but with less pulp. The meat of the fruit surrounds a single large seed that makes up about 80% of its mass. The berry is harvested from the açaí palm tree, which is native to Central and South America, but it is most prevalent in the Amazon region of Brazil. While they are tasty to eat, you are unlikely to get a chance to eat the berries fresh, unless you are in an area where they are grown, because they deteriorate quickly after they are picked. That’s why they are usually sold as juices or powders in places other than where they are grown.

Are açaí berries healthy?
Açaí berries, like most similar fruits, have a healthy nutritional profile. They are:

Rich in antioxidants: Some studies show that açaí berries have a high level of antioxidants, with more antioxidants than red wine, grapes, cranberries, raspberries, blackberries, strawberries and blueberries. That’s a good thing because a diet rich in antioxidants may help prevent diseases, such as heart disease and cancer.
Good source of fiber and protein: For a fruit, the açaí berry has been shown to be a good source of fiber and protein. The dietary fiber is important for preventing constipation, lowering blood cholesterol levels and reducing the risk of heart disease. The protein is an added bonus because it gives people who don’t eat meat or who are trying to eat less meat another plant based source of protein.
Contains omega-3 fatty acids: These heart healthy essential fats may help reduce inflammation and prevent heart disease.

Are the claims of companies selling açaí true?
Although the açaí berry has a number of substances that look promising in promoting health, research is still in the preliminary stages. More evidence is needed to back up the claims that are currently being put forward in the media. So, don’t take all the claims that the açaí berry is an elite superfood at face value, especially any claims about its ability to burn fat and help you lose weight. Those claims are unproven. So far, studies have not shown that this berry has dramatically more health benefits than other similar fruits.

The bottom line:
The science community is still unsure if açaí can deliver on all the health claims that have been associated with it recently. But eating a diet rich in fruits is an important part of a healthy diet and the açaí berry does seem to be a good source of antioxidants. So, if you enjoy açaí products as part of a balanced diet and not as a cure to a health ill or as part of a weight loss plan, you know that you are doing something good for your health!

You Can Eat Dessert!

Talli van Sunder — Tue, 14 Jul 2009 13:45:04 +0000

Photo by Kanko* via Flickr

Laura decided to swear off desserts for what seemed like the 100th time. She had struggled to beat her weakness for sweets for years. Unfortunately, whenever she deprived herself of desserts, she craved them even more and ended up binging later. Laura desperately wanted to eat healthy, but her inability to conquer her sweet tooth kept getting in the way and had her extremely frustrated. She hoped that this time she would be able to make it work.

Is Laura on the right path?
Laura shouldn’t beat herself up about her sweet tooth. You don’t have to give up desserts entirely to be healthy. It is okay to allow yourself a small dessert, once in a while. The key is moderation because, for many people, trying to eliminate sweets will cause irresistible urges that result in binging later. That will result in the consumption of a higher amount of calories and fat than if an occasional sweet was allowed. Those binges can make weight control very difficult.

Part of the practice of eating sweets in moderation is realizing that your favorite desserts don’t have to be super unhealthy. You can create a tasty version that is lower in calories, fat and sugar! You just need to tweak the ingredients a little bit, so that you satisfy your cravings, in a healthier way.

How do I make my desserts healthier?
Many desserts are made with unhealthy ingredients, such as butter, margarine, sugar, shortening, heavy cream, whipping cream, sour cream or cream cheese. That means that they are loaded with sugar, saturated fats and empty calories. If you want to make your desserts healthier, here are 8 ingredient substitution suggestions to help you make that a reality.

Whole Eggs: Substitute either 2 large egg whites or ¼ cup of egg whites (or egg substitute) for 1 whole egg.
Whole or 2% Milk: Substitute 1% or skim milk for 2% or whole milk.
Cream: Instead of using heavy cream, use light cream or half and half.
Buttermilk: Substitute 1 tablespoon vinegar or lemon juice plus enough milk to make 1 cup for 1 cup of buttermilk. Or substitute 1/2 cup plain yogurt plus 1/2 cup milk.
Sour cream: Substitute 1 cup plain yogurt for 1 cup sour cream.
Butter or oil: Substitute applesauce for butter or oil in a 1:1 ratio. However, work your way up to that. For a recipe that calls for 1 cup of oil or butter, start out with ½ cup of applesauce and ½ cup of oil or butter. Increase the ratio of applesauce to oil or butter each time you make the recipe, until you feel you no longer need to use any oil or butter. Of course this is a substitution for an ingredient, not a cooking oil.
Sugar: Use half of the sugar listed in most recipes. You’ll be surprised to notice that most times, the recipe will be plenty sweet.
White flour: Substitute whole wheat flour for half the flour in the recipe.

The bottom line:
Many recipes call for inordinate amounts of fat and sugar. But these components are not always essential for a delicious dessert. So, with a few minor adjustments, you can still eat reasonable portions of your favorite dessert, from time to time, without taking in so many calories. Plus, it will satisfy your cravings, reducing your chance of binging and consuming more calories than you need. So, don’t cut out all of your sweets, if it makes you crave them even more. Just make good choices on what’s in your sweets, how often you eat them and the portion size when you do eat them. You only live once, so you need to strike the right balance between fun and health!

Cholesterol: Wage the War Without Meds!

Talli van Sunder — Sat, 11 Jul 2009 14:00:06 +0000

Photo by thebittenword via Flickr

Alan’s annual work physical went pretty well. He passed all the tests with flying colors, except for his blood cholesterol levels. His LDL (bad cholesterol) was slightly high and his HDL (good cholesterol) was lower than normal. Not wanting to go the medication route right away, Alan’s doctor recommended that he improve his diet and incorporate regular exercise to see if that would improve his cholesterol levels. Since Alan had a gym membership anyway, he decided to put it to use. It seemed like a much better choice than taking meds for the rest of his life, after all.

How can I improve my cholesterol?
Positive lifestyle changes can play a direct role in reducing cholesterol levels. Often they are enough to avoid the need for cholesterol medications. So, if your doctor thinks it is possible, here are 9 tips to help you on your way.*

Eat foods high in dietary fiber: Fiber can help lower cholesterol. So, increase your intake of whole grains, legumes, fruits and vegetables.
Limit saturated fats: No more than 10% of your calories should come from saturated fat because a diet high in saturated fats can raise blood cholesterol levels. So limit items high in saturated fat, such as beef, butter, whole milk dairy products, dark meat poultry, poultry skin and tropical oils (coconut, palm and palm kernel oils). Instead, substitute polyunsaturated and monounsaturated fats, such as olive oil, canola oil, almonds, walnuts and flaxseeds. Unsaturated fats have been found to help lower blood cholesterol levels.
Avoid trans fats: Trans fats are very bad for your cholesterol levels because they both raise LDL (bad cholesterol) levels and lower HDL (good cholesterol) levels. They can be found in margarine and many other processed products, especially baked items. If a food contains partially hydrogenated oils in the ingredients list, that means it has trans fats and you should avoid it.
Decrease your intake of dietary cholesterol: Limit your cholesterol intake to no more then 300 mg of cholesterol a day and, if you have heart disease, aim for less than 200mg. Only animal products contain cholesterol. Eggs, whole milk products and organ meats are the richest sources.
Eat fatty fish: Consume fish that are rich in omega-3′s, such as salmon, sardines, mackerel, lake trout and herring. Omega-3′s help to lower cholesterol and promote heart health. Plus, fish is lower in saturated fat and cholesterol than beef or poultry.
If overweight, lose weight: Excess body fat can contribute to high cholesterol levels. Plus, being overweight is also a risk factor for heart disease. Losing a little weight, even just a few pounds, can go a long way towards improving your cholesterol levels.
Drink in moderation: Some studies show that a drink or two of alcohol may increase HDL (good cholesterol) levels. However, heavy drinking outweighs the potential health benefits. So, drink only in moderation. That’s no more than 1 drink a day for women and 1-2 drinks a day for men.
Don’t smoke: Smoking increases total cholesterol levels, decreases HDL levels and is a risk factor for heart disease. So, smokers should consider quitting.
Exercise regularly: There is strong evidence that regular physical activity can increase HDL (good cholesterol) levels and lower the risk of heart disease. So, go for a brisk walk, a bicycle ride or swim laps regularly and you should notice an improvement in your cholesterol levels.

The bottom line:
If your cholesterol is high, there are steps you can take to try to improve it. Diet, exercise and other lifestyle changes have a direct influence on blood cholesterol levels. So, eat a high fiber, low fat diet and implement a regular exercise program. And the next time you have your cholesterol checked, you may be surprised to find that it is lower!

*Disclaimer: This post is not intended to substitute for medical advice provided by a physician. It is merely provided for educational purposes. For advice for your situation, please speak with your medical professional.

Conserve Gas, Reduce Embarrassment!

Talli van Sunder — Tue, 07 Jul 2009 16:23:39 +0000

Photo by suburbandollar via Flickr

You and your boss were riding a crowded elevator on the way back from an important meeting. Suddenly you were seized by a desperate need to pass gas. You gritted your teeth, glad that your boss wasn’t facing you. Twelve floors left to go. Unable, to hold it much longer, you quickly hit the button for the next floor and made an excuse about needing to talk to Bonnie in accounting as you got out of the elevator. After the door clunked shut behind you, it escaped. You exhaled. Lucky nobody was around. That was a bad one!

Passing gas is natural. On average a person will pass gas 14 or more times a day. That amount might sound excessive to some, but it is actually perfectly normal and healthy. Now while passing gas is not usually the result of a serious problem, excessive gas can cause some people undue discomfort or, if it occurs at an inopportune time, social embarrassment. For those people, there are some simple measures than can help reduce it.

What causes gas?
When we think of gas we think of abdominal bloating, pain, belching and flatulence. Gas comes from two sources: swallowed air and the normal breakdown of certain foods in the large intestine. Although most belching is due to swallowed air, most gas coming from the rectum is produced in the intestinal area. The offending, smelly gases, that exit through the rectum, include hydrogen, carbon dioxide and methane and are produced when normal, harmless bacteria in the large intestine cause indigestible carbohydrates to ferment.

Most foods that contain carbohydrates can cause gas, especially high fiber healthy foods, such as legumes, fruits, vegetables and whole grains. And rice is the only starch that doesn’t cause gas. However, even though fiber can cause gas, it has many wonderful health benefits such as preventing constipation, decreasing the risk of digestive disorders, lowering cholesterol and controlling blood sugar levels and should be a major part of your diet.

How can I reduce gas?
If you are bothered by excessive gas, here are 6 changes that may reduce excess gas or relieve gas discomfort.

Soak dried beans overnight prior to cooking: This will remove some of the carbohydrates that cause gas. Make sure to discard the soaking water and boil the beans in fresh water.
Chew food slowly and thoroughly: Do not gulp your food down. When you swallow big pieces of hard to digest food they will stay longer in the intestine, giving it more time to ferment.
Avoid or reduce foods that you are intolerant of: Gas is common in people with food intolerances, such as those who suffer from lactose intolerance or gluten allergies. That doesn’t mean you have to give up those foods. You just need to figure out how much of the offending food you can eat before developing gas.
Avoid constipation: Eat high fiber foods and drink plenty of fluids. Constipation slows the passing of food through the gastrointestinal tract, giving more time for fermentation to occur, resulting in more gas.
Swallow less air: That means limiting carbonated beverages, such as sodas and beer. Also avoiding chewing gum, sucking on hard candy or drinking through a straw. All those things will make you swallow more air, which can contribute to gas.
Drink peppermint tea: A warm cup of peppermint tea can help relax the muscles of the digestive tract, allowing the body to get rid of painful digestive gas easier. Just be aware that it can sometimes contribute to heartburn and acid reflux.

If you experience persistent and intense gas associated with other symptoms you should see your doctor to see if your gas is associated with an underlying disorder.

The bottom line:
Gas is a product of a normally functioning digestive system and is rarely a cause of concern. So, don’t fret about passing gas once in a while. It is normal after all. However, if excessive gas is causing you discomfort or embarrassment, then maybe it is time to make a few dietary changes.

Trim the Fat!

Talli van Sunder — Sat, 04 Jul 2009 16:00:35 +0000

Photo by cwbeucheler via Flickr

After listening to “Being Healthy for Busy People” podcasts for a few months, Stan realized that his daily fat intake was way too high. He was a meat and potatoes kind of guy who enjoyed his steak, eggs, whole milk and greasy snack foods. Even though he thought it might be a tough transition to make, he decided it was time to change his diet. But where to start?

Stan isn’t alone in having a fatty diet. Most Americans consume far more total fat, especially saturated fat, than what is recommended by the American Heart Association and the American Cancer Society. That’s a concern because consuming too much saturated fat increases your risk of heart disease, obesity and cancer.

The American Heart Association recommends limiting total fat intake to less than 25-35% of your total calories. As for saturated and trans fats, they should comprise less than 7% and 1% of your calories, respectively. The remaining fat should come from plant or fish sources, rather than other animal sources. Of course, deriving all of your fat from non-partially hydrogenated vegetable sources is the best possible scenario.

Now, we must remember that fat is not the villain that many people make it out to be. It is true that too much fat can clog the arteries and cause other health issues, but we must remember that consuming the right amount of fat is essential to a healthy, well functioning body.

How can I cut down on fat?
Now assuming that you are eating too much fat or too much of the wrong kind of fat, you should cut back a bit. Here are 7 tips to reduce your total fat intake, especially saturated fat.

Reduce your intake of red meat: Substitute fish or skinless chicken or turkey breast. These are good alternatives to high fat meat. And when you eat red meat, select lean cuts, trim off all the visible fat and eat smaller portions (3 to 5oz).
Avoid whole dairy products: Use nonfat or low-fat milk and milk products (choose partially-skimmed cheese or cottage cheese).
Eat more vegetables, fruits and whole grains: Make vegetables or grains the core of your meals instead of meat. Better yet, have a meatless meal a few times a week. But don’t add high fat garnishes to compensate, such as butter, creamy dressings or creamy sauces. That defeats the purpose of having a meatless meal.
Avoid foods high in saturated fats and oils: Limit or avoid butter, cream and foods containing palm or coconut oil.
Avoid frying foods in fat: Broil, bake or boil foods instead. If you have to fry, use olive oil instead of butter.
Cut back on fat-laden snacks: Chips, donuts, ice-cream, pastries, cookies and cakes are all examples of high calorie, high fat foods with little nutritional value. If possible, avoid them. If you do eat them, search out the lower fat options or reduce your portion size.
Avoid foods with trans-fats: Read nutritional labels and ingredients lists carefully. If the ingredients list partially hydrogenated fats, it has trans fats. Choose an alternative without any.

To find out more about why saturated and trans fats are bad for you and why unsaturated fats are better you can read: “Know Your Fats”.

The bottom line:
A moderate amount of fat is essential for a healthy body. So, don’t eliminate your fat intake altogether. Instead, eat the right kinds of fat and eat them in moderation. So, focus on vegetables, fruits and whole grain products and if you like, you can round out your diet with low fat dairy products, lean meats, poultry and fish. That will reduce the saturated and trans fats you eat and you will be healthier for it!

Cream In Your Coffee?

Talli van Sunder — Tue, 30 Jun 2009 16:00:23 +0000

Photo by Powerbooktrance via Flickr

It had been one of those days. Aaron had been unfocused and unproductive all morning. Thinking that a short break might help, he headed to the break room and poured himself a tall cup of coffee. After stirring in three tablespoons of French vanilla non-dairy creamer, he took a sip. He smiled. He never could handle the stuff black, but with the creamer it was just right. Grabbing a couple packs of sugar, just in case, he headed back to his cubicle to see if he could finally get some work done.

Many people enjoy the taste of non-dairy creamers in their coffee just like Aaron. Some enjoy the plain versions, while others like to indulge in the flavored varieties, such as Irish cream, hazelnut, French vanilla, amaretto or toffee nut. The problem is that even though non-dairy creamers might make our drink look and taste better, they might not be that healthy.

Why are non-dairy coffee creamers unhealthy?
The worst things about non-dairy creamers are all hidden. You may not know the amount of calories, saturated fat, trans fat and sugar non-dairy creamers can add to a drink. That is not completely your fault. The nutrition labels on these products are misleading. Here are 2 things to be wary of when buying creamers:

Portion size: The serving size listed on non-dairy creamers is 1 teaspoon and that serving only has 10 calories. So, initially you might think that creamers are not contributing too many extra calories. But how many teaspoons of creamer do you use in your coffee? Not many people use only one teaspoon. On average people use 1-2 tablespoons (3-6 teaspoons!), which turns the 10 calories/serving into 30-60 calories for a cup of coffee. If you have multiple cups a day, the calories can really add up. So, the next time you use creamer, measure how much you put in.
Partially hydrogenated oils (trans fats): If a food has less then 0.5 grams of fat per serving, food companies are allowed to round that number down to zero. But if the serving size is small like in creamers and you use a lot of servings, that number can start to matter. Even 0.1 grams of trans fats multiplied by six, three times a day becomes 1.8 grams/day. If the amount was 0.4 grams that would become 7.2 grams/day. This is where reading the label comes in handy. If the ingredient list has partially hydrogenated oils listed, then you have trans fats in the creamer. Trans fats are harmful to your health and should be avoided if possible. They have been linked to an increased risk of heart disease and possibly other health problems. In fact, unlike saturated fats which only raise the bad cholesterol, trans fats lower your good cholesterol as well. That’s a bad thing because the good cholesterol helps to combat the bad cholesterol.

What else can I use in my coffee?
If you need something to flavor your coffee, here are some healthier alternatives that might work for you.

Milk: Try adding nonfat, 1% or 2% milk to your coffee. These products have no trans fats and less calories than the popular non-dairy creamers on the market.
Fat-free Half and Half: This alternative only has 20 calories per 2 tablespoons and has no trans fats. It does have some trivial amounts of fat though, so be aware of that. They just occur in amounts less than 0.5 grams per serving allowing them to round down to zero.
Non-Milk Alternatives: If you are lactose intolerant or prefer to avoid milk, try soy, rice or almond milk. They are all free from trans fat and tend to be lower in calories. Personally, almond milk is what I prefer to use when I drink coffee. It is a healthy choice and gives the coffee a nice flavor.

The bottom line:
Don’t let the non-dairy creamer companies fool you with their misleading labels. It is important to read the labels and really know what you are consuming. You don’t want to sabotage your healthy diet with hidden calories and fats. Now you can see past their little tricks and enjoy your cup of coffee without all those extra calories and fat!

Tea’s Caffeine: Longer Energy Without the Jitters

Talli van Sunder — Sat, 27 Jun 2009 16:00:38 +0000

Photo by KaiChanVong via Flickr

Everywhere I look these days, I see tearooms and gourmet teashops springing up! Now that people realize that tea is both tasty and healthy, drinking tea seems to be the trendy thing to do. Even coffee shops like Starbucks are adding more tea to their menus to cash in on the trend.

What is the appeal of tea?
Have you ever noticed that when you drink a cup of tea, you don’t get that instant jolt of energy that you get from coffee? Instead you get a less intense, but more sustained rise in energy that continues long after coffee’s caffeine has worn off. As an additional benefit, instead of making you jittery after a few cups like coffee can, tea actually seems to calm your nerves.

Before we go any further, when I talk about tea I’m always talking about the true teas (black, green, white, pu-erh or oolong), which all come from the Camellia sinensis plant. All true teas have caffeine in them, but to varying degrees. I’m not talking about tisanes, which are also called herbal teas and rarely have any caffeine at all.

Why does tea affect us differently than coffee?
There are two reasons why the caffeine in tea might affect our body so much differently than the caffeine in coffee:

Tea tends to have less caffeine then coffee: A cup of brewed tea has about 40 milligrams of caffeine on average, which is less than half that contained in a cup of coffee. Of course, the exact amount of caffeine depends on the type of tea and how long it has been steeped. For example, green teas tend to have less caffeine than black teas and a tea steeped for 5 minutes will have more caffeine than one steeped for 2.
Tea is rich in polyphenols: Polyphenols are antioxidants that not only help to neutralize cell damaging free radicals, but may also help to slow the absorption of caffeine into the body. That could be why the caffeine from a cup of tea doesn’t hit you as hard or as fast as the caffeine you get from a cup of coffee. Instead, you get a less intense, but more sustained energy.

Why is tea healthy?
Tea is a tasty beverage that is virtually calorie free, fat free, sodium free and sugar free. Studies are showing that tea may be beneficial to one’s health. And most of the healthy benefits of tea appear to be derived from tea’s polyphenols. Their antioxidant properties are believed to help neutralize harmful free radicals, which can damage cells, tissues and lipids over time and contribute to chronic diseases. More research still needs to be done to confirm the role that tea plays in health, but some recent studies have been very promising. Here are some of the findings:

Cardiovascular health: Tea has been shown to reduce the risk of heart disease, stroke, blood pressure and lower total and LDL cholesterol (the bad cholesterol).
Cancer: Some studies have shown that tea may have anti-tumor properties and may play a role in reducing the risk of cancers. More studies need to be done though in order to confirm that link.
Other: Some studies are showing that tea may also contribute to oral, bone and immune health. There is also some speculation that green tea may aid in weight loss and control or prevent Type 2 diabetes.

The bottom line:
Even though more studies are needed to confirm the effect that tea has on specific health issues, most experts do agree that tea is a very healthy beverage that has a lot to offer your body and should be consumed. So, the next time you are feeling stressed and tired and want something to both relax you and perk you up, go for a cup of tea instead of a cup of coffee or soda. Tea is not only very healthy, but it will also help to relax you and give you the sustained energy to finish your day!

Breakfast Cereal Selection: Health vs Hype

Talli van Sunder — Mon, 22 Jun 2009 16:00:11 +0000

Photo by jetalone via Flickr

Susan’s mornings were always hectic. That is why she either skipped breakfast or grabbed a coffee and a pastry on her way to work every morning. Until her older sister had a heart attack that is. While Susan was visiting her in the hospital after the quadruple bypass, she realized that it could be her in that bed one day if she didn’t make some changes. That is when Susan decided to make her health a priority.

The first step Susan chose to make was to start eating a nutritious breakfast every morning. So, yesterday she stopped at the store and bought a healthy sounding cereal with all the buzzwords, such as “all natural”, “no cholesterol” and “no trans fat”. Unfortunately, she didn’t realize that the cereal that she chose was full of sugar and had very little fiber. It was not such a healthy choice after all. If only she had read the nutrition label.

How do I choose a healthy breakfast cereal?
Just because a cereal sounds healthy, does not mean that it is healthy. There are a lot of popular, healthy sounding cereals lurking in the cereal aisle that hold little to no nutritional value. That’s why it is important to look past the marketing hype on the front of the box and read the nutrition label.

Here are 6 tips to consider the next time you buy cereal:

Avoid high sugar cereals: You don’t want your cereal to be as sugary as a candy bar! If sugar or any other sweetener, such as corn syrup, honey or molasses is high on the ingredient list or there is more than one sweetener listed, you can be sure that you are eating a high sugar cereal. Aim for a cereal where less then 25% of its calories are due to sugar. If a cereal contains dried fruit, it can be a little higher in sugar because while dried fruit adds sugar, it also adds extra nutrition to your cereal.
Avoid high fat cereals: Even though most cereals are low in fat, some cereals like granola use palm kernel or coconut oil, making them higher in saturated fat. So, make sure to check the ingredients list.
Avoid high sodium cereals: If you are trying to reduce your salt intake, buy a cereal with little to no sodium. Most cereals have 200 to 300 milligrams of sodium per serving and sometimes more, which might be too much for you.
Choose high fiber cereals: Look for brands with 5 or more grams of fiber per serving. Whole grain cereals, such as ones containing whole wheat flour, barley or oats tend to be high in fiber. That’s important because eating fiber has been shown to reduce the risk of heart disease and lower cholesterol levels.
Choose cereals with whole grains: Cereals that have whole grains give you more fiber, vitamins and minerals than refined grains (white flour). And these grains should be listed first on the ingredient list because ingredients are listed in order from highest to lowest quantity. Eating more whole grains can reduce the risk of diabetes and heart disease. Refined grain cereals provide no such health benefits.
Read the ingredient list: Also, make sure that the ingredient list is not too long and that there are not many unnecessary ingredients, such as artificial flavors, colors, preservatives or ingredients which you don’t even recognize as a food. Simpler, shorter ingredients lists usually mean a less processed, healthier cereal.

The bottom line:
Choosing a healthy breakfast cereal takes only a small amount of effort on your part. So, take the time to read the nutritional label and aim for a whole grain cereal that is high in fiber, low in sugar and sodium and has no saturated fat. It will be time well spent because breakfast is an important meal to get your day started off the right way!

Stop Snoring!

Talli van Sunder — Sat, 20 Jun 2009 16:00:41 +0000

Photo by mybulldog via Flickr

After a long, stressful day at work, Debbie was exhausted. She rested her head on the pillow, snuggled in close and closed her eyes, looking forward to a good night’s rest. Tomorrow looked to be more of the same, so she would need the sleep. Just as she was about to drop off to sleep, a loud noise startled her. Not again, she thought. Did Tom have to snore tonight of all nights? Frustrated, she tried to fall asleep, but the loud snores bored into her head.

Sound familiar? Snoring is a common problem that afflicts over half of adults at one point in their lives. Not only can it disrupt or annoy a sleeping partner, it can also impact the health of the snorer.

What causes snoring?
Snoring occurs when air is unable to pass normally through the respiratory passages due to narrowing or blockage. The air passing through a smaller opening causes the relaxed tissues around the back of the throat to vibrate during breathing, creating harsh, rattling sounds called snores. The narrowing can be in the nose, mouth or throat. There are many root causes of snoring.

Why do people snore?
Here are a seven common reasons why people snore:

Allergies: Seasonal allergies can lead to a stuffy nose, which can cause snoring.
Cold or sinus infection: Nasal congestion or obstruction can cause snoring.
Being overweight: Being overweight is a common contributor to snoring. Carrying extra weight can lead to extra bulk in the throat, which can cause narrowing of the air passages and snoring.
Deviated septum: The septum is the tissue and cartilage that separates your nostrils. If that nasal partition is crooked, it may cause snoring. If that is the cause, there are surgeries available to correct it. That will not only take care of the snoring problem, but will also improve breathing.
Too much alcohol before bed: Drinking too much alcohol overly relaxes the tongue and throat muscles, which can obstruct air movement and cause snoring.
Enlarged tonsils or adenoids: If these are enlarged, it can narrow the airways contributing to snoring.
Sleep apnea: Snorers who are chronically sleepy may have obstructive sleep apnea. With sleep apnea, sleepers stop breathing temporarily. When they struggle for air, they snort loudly to force the airways open. This is a dangerous condition if untreated. If you suspect you have sleep apnea, see a specialist or visit a sleep disorder clinic immediately.

What can I do to stop the snoring?
If your partner’s snoring is keeping you up at night, here are six suggestions to try to stop it.

Have them sleep on their side: Lying on the back can partially obstruct airflow by allowing the tongue to fall back into the throat. To prevent your partner from lying on their back, sew a rolled up sock or tennis ball to the top of their sleepwear. (Don’t do this without their permission or you might not have to worry about hearing them snore ever again.)
Avoid or limit alcohol: Avoid alcohol at least 4 hours prior to sleep.
Try nasal strips: Adhesive strips that are placed over your nose may improve breathing by opening the airways in the nasal passage.
Lose weight: Sometimes changing your diet and losing weight is enough to reduce or even stop snoring.
Take away allergy triggers: Sometimes removing allergy triggers (pets, stuffed animals, down comforters/pillows) from the bedroom can solve the snoring issue.
See a specialist: If snoring continues or becomes louder, see a specialist to determine if you have a nasal obstruction, deviated septum, enlarged tonsils or adenoids or sleep apnea. Your doctor will help you find ways to stop the snoring by either suggesting lifestyle changes, medication or surgery, if necessary.

The bottom line:
Why should you suffer another sleepless night? Simple lifestyle changes, such as sleeping on the side, taking away allergy triggers, avoiding alcohol before bedtime and losing weight may stop snoring. And if you suspect something more serious, don’t hesitate to see a specialist because sometimes snoring can be more than a harmless, sleep disrupting noise. But whether it’s merely annoying or more serious, don’t lose another night to disrupted sleep. Sleep is important, so address the problem right away.

Eating Healthy Is As Simple As 1-2-3

Talli van Sunder — Tue, 16 Jun 2009 16:00:13 +0000

Photo by jenny downing via Flickr

Most people realize that making changes to their diets could make them healthier. But with so much confusing, conflicting and restrictive nutritional advice out there, many people are not sure what changes to make. Should they eat a lot of certain foods? Should they cut out carbohydrates, meats, etc.?

Don’t worry! Even though we are constantly bombarded with conflicting dietary recommendations on a daily basis, eating healthy is actually not that difficult.

How can I eat healthy?
Having a healthy diet is simple. There are a few core rules to follow that will get you most of the way there. Start with these three basic rules.

Eat a variety of food: Don’t restrict yourself to just one food category. You will be doing your body a disservice. It requires a variety of foods to provide it with all the nutrients it needs to function at its optimal level. Each of the different foods provide slightly different nutritional benefits. So, stay far away from any person or product that tells you that you can get all that you need from one single “superfood.”
Eat mostly plant-based foods: Vegetables, fruits, whole grains and legumes should make up the bulk of your caloric intake. These foods are loaded with complex carbohydrates, fiber, vitamins and minerals that are key to a healthy diet. The rest of your calories can come from lean meats, fish and low fat dairy products, but if you prefer to be a vegan or vegetarian, you could avoid them entirely.
Don’t overeat: It is important to maintain a healthy weight and to not eat more calories than you burn. Otherwise, you will gain weight. If you gain too much, it will take a toll on your body, especially if you continually cycle between weight gain and weight loss. The more active you are though, the more calories you will be able to eat.

Following these three basic rules will help promote health and reduce your risk of chronic diseases, such as heart disease, type II diabetes and cancer.

Do I have to give up my favorite foods?
No, you don’t have to give up your favorite foods. If your overall diet is healthy, it is okay to indulge in less healthy foods like a cheeseburger, a cookie or a scoop of ice cream once in a while. Just limit how frequently you eat unhealthy foods and try to eat them in smaller portions.

Changing your diet is not about giving up foods you like and ending up with a bland, boring diet. Look at it as a food adventure. It is an opportunity to try different foods that you don’t normally eat. There are so many tasty fruits, vegetables and grains that most people don’t normally eat that are bursting with rich textures and flavors. Plus, there is an amazing array of healthy spices and sauces to flavor any dish. If you’re changing your diet, you now have the perfect excuse to try them!

If you change your diet and disagree, it’s because you haven’t ventured to try enough new foods yet or haven’t tried enough recipes. If you just remove foods from your diet without adding enough new ones you enjoy, your diet will definitely seem more bland and boring than before.

The bottom line:
Good nutrition is key to good health. Fortunately, a healthy diet is nowhere near as complicated to achieve as many people think. By keeping it simple and following the three rules I mentioned, you will be on the road to good health. So, have fun embarking on your eating adventure!

This blog post made possible by our sponsor:

Millet: Not Just for the Birds!

Talli van Sunder — Sat, 13 Jun 2009 16:00:09 +0000

Photo by merec0 via Flickr

Have you ever watched birds eating bird food out of a bird feeder? The main ingredient in that feed is often millet. Millet is a seed, but is categorized as a grain because of its grain-like consistency. Birds can eat it day in and day out and be happy, healthy and full of energy! But I bet that many of you didn’t know that millet is not just for the birds.

In parts of the world, millet has been consumed by humans for thousands of years. In prehistoric times, especially in northern China and Korea, it was millet rather than rice that was the dominant staple grain. There is even a mention in the bible that millet was used to make unleavened bread. And today millet is still a popular grain in countries such as China, Japan, India, Africa, Egypt and Russia.

However, in the United States and other western countries, millet is mainly used as an ingredient in bird and cattle feed. It turns out though that millet is actually a very healthy food for us as well. As more Americans have realized that, millet has even started to grow in popularity in the United States over the past few years.

Why is millet healthy?
Millet is a highly nutritious, gluten free, whole grain that is packed with vitamins and minerals. Since it is a whole grain, it is high in complex carbohydrates, low in fat and rich in protein and dietary fiber. Millet is also a good source of calcium, iron, potassium, magnesium, phosphorus, manganese, zinc and B vitamins (especially niacin, folic acid and B6). That makes it a great substitute for less nutritious refined grains like white flour or white rice.

Studies have also shown that consuming millet can reduce the risk of heart attacks, lower frequency of migraines, decrease blood pressure, lower cholesterol, decrease the risk of type 2 diabetes, help with fat metabolism and body tissue repair and protect against breast cancer and childhood asthma. So why aren’t you eating millet again?

How can I incorporate millet into my diet?
Millet is a delicious, mildly sweet and nutty grain that is easy to incorporate into your diet. Here are five ways to do just that:

Breakfast porridge: Cooked millet can be prepared for breakfast much like oatmeal. For extra flavor and nutrition, you can add some nuts or berries to it.
Side dish: If you are looking for an alternative to rice and potatoes, try millet instead. It has a nice fluffy texture like rice and can be served with any dish. Or you can try combining it with other whole grains, such as brown rice or quinoa.
Baked items: You can substitute ground millet flour in the recipes for common baked items, such as breads or muffins, bringing variety and increased nutrition. Just remember, in order for breads to rise, millet needs to be combined with glutenous flours.
Soups and stews: You can add millet to soups and stews, and it will also add texture and body.
Snacks: Millet can be popped like corn and eaten as a snack by itself or added to granola.

The bottom line:
Millet is a wonderful, nutritious, versatile grain that is not just for the birds! So, you can keep feeding the birds the bird feed, but make sure to get some millet for yourself, too. It really is a healthy substitution for other less nutritious, refined grains.

Somebody Needs a Nap?

Talli van Sunder — Tue, 09 Jun 2009 13:00:19 +0000

Photo by Daveybot via Flickr

It is 2:00pm and you can’t focus enough to get much work done. You just didn’t get enough sleep last night. So far, the workday has consisted of hiding yawns and mainlining coffee, so you don’t end up face down on your keyboard. Worse yet, you swear that it’s even harder to stay awake now than it was in the morning. If you were any more tired you’d probably fall asleep on your way to the coffee machine for your refill.

All that you want to do is crawl under your desk and take a quick nap. Unfortunately, your boss checks on you periodically and he would probably fire you if he caught you napping. So, you stare at your computer screen, struggling to be productive as the minutes slowly tick away until five o’clock.

Despite what your boss might think, when you are feeling tired, lethargic or run down, a short power nap might re-energize you, making you more productive the rest of the day. Napping can be healthy, beneficial and help you to get more done, not less!

Is napping a sign of laziness?
Despite what some people think, napping is not a sign of laziness. In fact, about half the people in the world take a nap each day, especially in warmer climates. However, in the United States, naps are considered a luxury that is only for those who have time to burn, such as infants, students or retired people. But despite that, almost everyone has the urge to take a nap in the middle of the day, even if they slept well the night before.

Why do I feel tired in the mid-afternoon?
Most people feel an ebb in their energy level in the middle of the afternoon. Many people attribute that to the midday heat or the eating and digesting of a big lunch. But those aren’t the two main reasons that we feel drowsy in the afternoon. The first is that our bodies experience a slight drop in temperature in mid-afternoon as a part of the body’s internal biorhythms, which seems to prepare the body for sleep. The second is that there is a rise in the body’s production of the hormone melatonin, which makes you feel sleepy. This hormone is produced by the body both at night and in the middle of the afternoon. This combination of factors results in the feeling of drowsiness that is commonly experienced by many of us in the afternoon.

How can I make my naps beneficial?
So, if you are feeling tired and decide to take a nap to get that energy boost, keep these 3 tips in mind when taking a nap.

Nap in the mid-afternoon: The ideal nap time is from 1:00 to 3:00pm, when your body’s temperature is at its lowest and there is a rise in the production of melatonin. You want to work with your body, not against it. Naps at other times of the day aren’t as advantageous. Morning naps are mainly light sleep, while evening naps put you into a very sound, deep sleep, making you more fatigued and groggy than before. Also, afternoon naps are less likely to interfere with your nighttime sleep.
Don’t substitute a nap for a full night’s rest: Naps should not substitute for sleeping well at night. However, they are a good way to re-energize yourself in the middle of the day.
Keep your naps under an hour: When you nap for too long, you are more likely to go into deep sleep and wake up feeling more tired, groggy and lethargic then if you had not napped. Some experts believe a 20 minute nap session is the ideal length for feeling energized and more alert. So, make sure to set an alarm before your nap to make sure that you don’t oversleep.

The ideal nap is a little different for each person, but you should fall asleep quickly and wake up a short while later feeling refreshed.

The bottom line:
If you’re feeling sleep deprived, unwell and run down, a power nap might be exactly what you need. Napping will renew your energy, increase alertness, decrease fatigue and make you more productive the rest of the day. So, what are you waiting for? Don’t spend another day staring at your computer screen suffering and being unproductive. Take a nap! As long as it won’t get you fired, of course.

Strength Training: Free Weights vs. Resistance Machines!

Talli van Sunder — Sat, 06 Jun 2009 16:00:31 +0000

Photo by jerryonlife via flickr

You decided that it is time to start lifting weights, so you joined a gym. Now you are not sure where to start. Some of your friends say that free weights are the only way to go, while others only use the machines. So, which should you choose?

For years now a heated debate has raged over just this question and both sides have arguments with merit. Both free weights and resistance machines build strength. However, there are advantages and disadvantages to both.

What are the advantages of using free weights?
There are many good reasons why free weights might work better for you than resistance machines. Here are some of the advantages:

More versatile: You can work practically any muscle through almost any angle and range of motion, which is great for coming up with an enormous variety of exercises.
Less bulky and cheaper: Machines tend to be expensive and bulky. A basic set of dumbbells and barbells, on the other hand, take up a lot less space and won’t hurt your pocketbook as much. In fact, a simple pair of adjustable dumbbells is enough to allow you to perform an impressive array of strength training exercises.
Improves balance and coordination: Unlike a machine, lifting free weights requires balance and coordination because there is nothing to guide your movement. Your muscles not only have to work to lift the weights, they have to work to keep the weights stable as well.
Recruits more muscle groups: While machines isolate specific muscles, free weights use more muscles for each exercise because they require additional muscles for stabilization. As a result, lifting free weights may promote quicker and better strength gains, since more muscles are worked with each exercise and in slightly different ways.

What are the disadvantages of using free weights?
Even though free weights have many advantages, they also have some disadvantages.

May require a spotter: With light weights you should be fine, but safely lifting heavy weights requires a spotter.
More potential for injuries: Weights sometimes slip while being picked up, exercised with or put away, potentially resulting in injury.
Proper technique is essential: It is important to learn how to lift free weights correctly to prevent strain or injury. And it takes time to master lifting techniques, especially if you will be lifting heavy weights. If that is your goal, consider hiring an exercise specialist to show you how to lift properly and to work with you on several occasions to insure that you have the technique mastered.

What are the advantages of resistance machines?
Machines definitely have their place in the strength training world. Here are some of their advantages:

Easy to use: Machines guide your movements, which makes it easier to learn to use them properly. They can also be adjusted quickly and easily.
Safer: Weights are held in place by stacks. That reduces, but doesn’t eliminate the risk of injury due to improper form. It also eliminates the chance of injury due to a dropped weight.
Muscles are isolated more efficiently: Machines allow you to target specific muscles through their full range of motion without using other muscle groups for stabilization.

What are the disadvantages of resistance machines?
Of course, machines do have some disadvantages as well:

Not functional to everyday movements: Machines target specific muscles, while in our day-to-day activities we use multiple muscle groups together.
Some machines don’t fit: Some machines might not fit all body sizes.
Need a variety of machines: You need multiple machines to workout all your muscles and obtain a good workout. That can take up a lot of space.
Expensive: Machines cost a lot, which means that to get access to most of them, you need a gym membership.

So, which one should I choose?
Safety is the number one priority when lifting weights. So, if you are new to lifting, a recreational athlete or an elderly person, you should probably stick to machines for most of your exercises. They are safer.

However, if you lift weights regularly, the best thing to do is to incorporate both free weights and resistance machines into your workout. The different styles of exercise equipment challenge your muscles in different ways.

The bottom line
There truly is no right answer for everyone. You should use whatever equipment is available to you that you can use safely and comfortably because both free weights and resistance machine will get you stronger. The important thing is that you lift weights!

Granola Bar: Healthy Treat or Sugary Sweet?

Talli van Sunder — Tue, 02 Jun 2009 16:00:35 +0000

Photo by smoorenburg via flickr

You just finished your workout and you are starving! You check your watch. Three hours left until dinner? No way will you be able to make it that long without food. A post workout snack to tide you over until dinner sounds like just the thing. So, you reach into your bag and grab a granola bar. But is that the right choice?

Are granola bars healthy?
Granola bars have become a popular snack or breakfast choice among athletes, outdoor enthusiasts and busy people who want a healthy option that is quick, convenient and filling. However, they might not be as healthy or nutritious as many think.

Most granola bars commonly contain candy like ingredients, such as caramel, chocolate and marshmallows. And they are usually dipped in a sugary syrup, which makes them little better than high calorie candy bars. Plus, most are highly processed, contain artificial ingredients and have little fiber in them. So, what you end up with is a snack that is full of fat and sugar with little nutritional value.

Can I still eat granola bars?
That does not mean you have to stop eating granola bars. You just can’t be lulled into a false sense of security because granola is in the name. You have to read the nutrition labels when you choose granola bars. Some granola bars are healthy and some are not. Here are a few things to look for on the nutrition label.

Dietary Fiber: Make sure the dietary fiber is more than 2g per bar. Higher fiber foods give you more sustained energy and make you feel full faster.
Watch the fats and sugars: Stay away from bars that are made with high amounts of saturated oils, trans fats and sweeteners. Partially hydrogenated oils, high fructose corn syrup, refined sugar and candy like products should be avoided entirely. Granola bars with those ingredients will be high in fat and sugar and contain little nutritional value.
Skip the artificial flavors and colorings: Artificial flavors, colors and preservatives add no nutritional value to your snack and some have been shown to be detrimental to your health. They are used to enhance the presentation of foods and to extend their shelf life, not to enhance your health and extend your life. So, avoid them.

I Can’t Find A Healthy Granola Bar!
If you can’t find a granola bar that is healthy, you can make your own granola or granola bars, like I do. Making homemade granola is easy, doesn’t require much time and gives you complete control over the ingredients. That allows you to make something exactly to your taste that is more nutritious and quite often cheaper than commercial granola bars.

The bottom line:
Even though granola bars are appealing because they are convenient and practical, you need to look deeper when considering them as a snack choice. Many of them contain so much sugar and fat that they are not much healthier than candy bars. So, read the labels and don’t be fooled by the healthy image that the term “granola bar” implies. The food companies are more interested in selling products, than they are in making you healthy. It is up to you to make sure that you get the healthy food you need. It is out there. You just have to make the right choices!

Oatmeal: The Breakfast of Champions!

Talli van Sunder — Sat, 30 May 2009 16:00:16 +0000

Photo by nate steiner via Flickr

Most mornings, I have a bowl of oatmeal with blueberries mixed in. I’ll have fresh blueberries if they are in season, but otherwise, I go with frozen. Pure heaven! I know many people will think I’m crazy, but once you get used to eating oatmeal, you will agree. There is nothing like a nice, hot, steaming bowl of oatmeal to start the morning off right. It is the breakfast of champions!

Why is oatmeal so healthy?
Oatmeal is gaining in popularity again due to its ability to lower cholesterol. That benefit is due to the water soluble fiber that oatmeal contains, which lowers LDL (bad) cholesterol levels. However, don’t think that eating oatmeal for breakfast will be enough to counteract the eating of a high fat diet the rest of the time. Oatmeal cannot undo the effects of such an unhealthy diet. Oatmeal, like any cholesterol lowering food, is most effective when the rest of your diet is heart healthy.

Now, the health benefits of eating oatmeal are not limited to improving your cholesterol. Eating oats also helps control blood sugar levels because it is a complex carbohydrate and complex carbohydrates release energy, in the form of glucose, more slowly into the bloodstream than simple carbohydrates. That gives you a more sustained energy that will last you until lunch, rather than the quick energy a donut provides, which will make you feel hungry again much sooner. Plus oatmeal is full of fiber, making you feel full with less calories, which is also a great thing for weight control. And as an added benefit, oatmeal has also been shown to be a great source of manganese and selenium.

Which oats should I choose?
Now, when you go to the store to buy oats, there are actually four varieties of oats available to choose from: steel cut, rolled (also called old fashioned), quick and instant. The difference between the different varieties is in the cooking time (finer cuts cook more quickly) and texture and not so much in nutritional value. The processing does not appear to dramatically change the nutritional value of the oats. The exception to that is instant oatmeal, which is often loaded with salt, sugar and even fat.

However, it is the flavor and texture that is lost in processing, creating a blander, mushier product. Here are the four varieties of oats from least to most processed.

Steel cut oats: Also known as Irish oats or Scottish oats, they are the least processed of all the varieties and are the closest to the original whole form. They look like kernels. They are produced by running the grain through steel blades that slice each oat into 2 or 3 pieces. Steel cuts are a slow cooking oatmeal. They take 30 minutes to cook and have a denser, chewier texture that are preferred by many.
Rolled or old fashioned oats: These have a flatter look, due to being steamed and rolled. They take 5 to 7 minutes to cook.
Quick oats: The processing for these is very similar to rolled oats. The difference is that they are cut into smaller pieces prior to the steaming and rolling. They take about 3 to 5 minutes to cook.
Instant oatmeal: The grains are precooked and dried prior to being rolled until they are very thin. Cooking time is usually 2 to 3 minutes. Often, sugar, salt and other additives are added to the finished product, making it the least healthy choice.

So, choose the oats you use for your oatmeal based on the time you have available and the taste and texture you prefer. Any variety, with the exception of instant oatmeal, will make for a heart healthy breakfast.

The bottom line:
Oatmeal is a great food for people trying to reduce or control their weight because it fills you up with less calories and gives you sustained energy that will last you longer than less healthy alternatives. Plus, it is an important part of a heart healthy diet that helps to prevent or combat heart disease and high cholesterol. So, have a bowl of oatmeal in the morning. And don’t forget the blueberries!

Bagels: Healthy Breakfast or Just Hype?

Talli van Sunder — Tue, 26 May 2009 16:00:31 +0000

Photo by jeredb via Flickr

You’re running late for work and have no time to make breakfast. So, you make a quick stop at Dunkin’ Donuts and grab a bagel with cream cheese and a coffee on your way to work. You’re trying to be more health conscious and you heard that bagels were a wholesome way to start your day. But are they?

Are bagels healthy?
Many people can’t resist the taste of a hot, fresh bagel in the morning. However, bagels are not as healthy as some people claim. Here are three reasons why bagels might not be the healthiest choice.

High in calories: Bagels tend to be high in calories. The average bagel has around 300 calories, with some having quite a bit more than that. How many calories a bagel has depends on the type of bagel you eat (plain, wheat, blueberry, cinnamon raisin, etc.) and the size of the bagel. The average plain bagel has the same amount of carbohydrates as 3 or 4 slices of bread (an average slice has about 90 calories). But the likelihood of you eating that many slices of bread is unlikely. However, with bagels, people often have more than one because they like the taste so much. So, people end up consuming a lot more calories than they think and therefore eat more calories during the day than they otherwise would.
Unhealthy toppings: The second problem is that most people don’t eat bagels plain. They add unhealthy toppings that are high in saturated fat and calories, such as cream cheese, butter, ham, bacon and egg on their bagels. Those toppings make the bagel even more unhealthy. Here is an example of a commonly eaten bagel:
- A Dunkin’ Donuts plain bagel with plain cream cheese has almost 500 calories. It also has 9.5 grams of saturated fat, which is 50% of the recommended daily value (RDV) for someone on a 2,000 calorie diet. Getting 25% of the calories and 50% of the saturated fat that you are recommended to get in a day from one breakfast item, isn’t good.
Low in vitamins, minerals & fiber: Plain bagels are not very high in nutrients. Some of the other varieties are better, but almost all are low in fiber, which results in the starches in the bread being quickly converted to sugar. This will give you quick energy, but it will not be sustained energy. This means your energy level will ebb faster and you will be hungry again sooner than if you had consumed a fiber rich food, such as 100% whole grain bread. This can result in you consuming more calories during the day.

Can I still eat bagels without being unhealthy?
If you are choosing among different bread products, you are better off eating 100% whole grain bread or an english muffin in the morning, since they have less calories. But if you can’t give up bagels, there are a few things you can do to make them a little healthier.

Choose a smaller size: Go for a smaller bagel, such as a mini bagel. You will save a lot of calories that way. Or if you are unable to get a smaller size, only eat half of the bagel and save the other half for another meal.
Find a whole grain bagel: Whole grain bagels have more nutrients and a lot of fiber, which makes you feel more full and slows down the conversion of starch to sugar. That gives you a one, two punch of eating less calories and having the calories you get give you energy for a longer period of time. Plus eating enough fiber helps reduce the risk of diabetes, heart disease and bowel disorders. Unfortunately, it is very hard to find whole grain bagels. And be careful because just like with wheat bread, wheat bagels are mostly white flour with a little whole wheat thrown in. You need to find one that is labeled as 100% whole wheat flour.
Choose healthier toppings: Watch the toppings that you put on your bagel. Instead of spreading high fat cream cheese, switch to hummus, low fat cream cheese, cottage cheese or just eat your bagel plain. The key is to not add too much unneeded fat to the bagel. Some fat is good, but most people get more than they need throughout the day.

The bottom line:
If you are on a diet or watching your weight, bagels may not be the best breakfast option for you. Most don’t have many nutrients, are low in fiber and are not a low calorie food. While they may be convenient and tasty, they are not especially healthy. So, if you are trying to watch your weight, try not to eat too many bagels too often!

Healthy Grilling: Avoid Those Carcinogens!

Talli van Sunder — Sat, 23 May 2009 16:00:36 +0000

Photo by Mess of Pottage via Flickr

Mark was unloading the bags of groceries he picked up for “Mark’s Mega Memorial Day Barbecue Extravaganza.” Well that’s what the guys called it anyway. And with ten pounds of beef, ten pounds of chicken, five packages of hot dogs and some sausages, he felt like he’d definitely earn that distinction this year. It was going to be awesome!

“Mark?” Stacy called from the door leading into the house as he grabbed a couple more bags and carried them to the garage freezer. “Jill next door just told me that she heard that grilling foods causes cancer.”

“What?” Mark turned around, caught off guard. “Grilling is healthy. That’s why we do it. All the fat drips off making the meat leaner.”

“Well, she said there were studies and everything. And I know with your family history of cancer, you’d want to know.”

“But what do we do with all this meat?” Mark said gesturing back at the freezer, weighing both his mother’s and uncle’s fights with cancer against the weekend’s festivities. “We’re throwing a huge party in a couple days. I can’t cook all this meat in the house.” Mark sighed, rubbing his forehead. But I don’t want to give anyone cancer either.” “Why couldn’t Jill have told you this after the party?”

What makes grilled foods unhealthy?
Well, Jill’s friend was right. Grilling foods produces carcinogens, which are cancer causing agents. That is the case regardless of what meat you grill or what type of fuel you grill with. Grilling exposes the meat and whoever eats it to two separate carcinogenic sources.

Heterocyclic Amines (HCAs): These chemicals are produced when meat is cooked at high temperatures. When the muscle protein in red meat, poultry and fish are subjected to intense heat they create HCAs, which have been linked to cancer, especially cancer of the colon and breast.
Polycyclic Aromatic Hydrocarbons (PAHs): These chemicals are produced when fat drips from the meat into the flames and produces smoke. The PAH filled smoke rises and coats the food, contaminating it. But they are also created, and in higher concentrations, when flames touch the meat itself, charring and blackening it.

How can I reduce my exposure to HCAs and PAHs?
The good news is that Mark doesn’t have to give up on grilling and everyone can still enjoy the cookout (including you). Here are a few simple precautions that will minimize the amount of carcinogens that are consumed:

Select smaller cuts of meat: This decreases grilling time and reduces exposure to carcinogens.
Keep fat to a minimum: This reduces the amount of carcinogens. So, choose lean meats, take the skin off poultry and trim any visible fat prior to grilling.
Marinate meat prior to cooking: Marinating meats using marinades made with thin, liquid sauce using vinegar, citrus juice or red wine may reduce the formation of HCAs.
Precook meats: Reducing the grilling time decreases your exposure to carcinogens. So, partially cook your meats on the stovetop or oven prior to grilling. But cook at lower temperatures, because higher temperatures produce more HCAs.
Grill at lower temperatures: Lower the heat on the gas grill and if you are using charcoal or wood, increase the distance of the food from the fire. Temperature is a very important factor, as meats cooked at high heat have the most HCAs. But when you cook at lower temperatures, don’t forget to use a meat thermometer to ensure the interior meat reaches the correct temperature for safe consumption.
Flip your meat frequently: This will cook the meat faster and produce less HCAs.
Use Aluminum Foil: Place foil between the food and the fire. If you place the foil on the grill, perforate it to allow fat to drain off the meat. This will decrease the contact of the food with the flame and decrease the potential of charring or blackening.
Don’t eat charred or blackened foods: This includes grilled vegetables. PAHs form when any food is charred.
Grill fish and vegetables instead: Vegetables will not produce HCAs. And fish usually has less fat than red meat and poultry and requires less time to grill, further reducing the exposure to carcinogens.
Don’t grill too often: Grilling occasionally is not a problem. Our bodies are fairly resilient, but don’t grill too frequently or you could be tempting fate, especially if you have a family history of cancer.

The bottom line:
You don’t have to give up grilling if you really love it. Just follow some simple precautions to reduce your exposure to carcinogens. That way you can enjoy your future cookouts.

If you are in the United States, enjoy your Memorial Day weekend everyone! For everyone else, enjoy your weekend!

Corn on the Cob: Are You Trying to Butter Me Up?

Talli van Sunder — Tue, 19 May 2009 15:00:10 +0000

Photo by WayTru via Flickr

The weather outside is getting warmer and people are heading outdoors for cookouts. Soon the summertime parties will be going full swing and hot, juicy, sweet corn on the cob will be on the menu at many of those parties.

In the United States, corn on the cob is synonymous with summer. Partially that’s because corn is in season in the United States from May through September, exactly matching the summer cookout season.

Is corn healthy?
Since corn is usually eaten fresh like a vegetable, most people think it is one. But in actuality, corn is a whole grain. That doesn’t mean that corn is not a healthy addition to a summertime menu though, just that you can’t count it as your vegetable.

A medium size ear of corn only has about 75 calories and is a good source of dietary fiber, vitamin C, thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, phosphorus and manganese. If you’re worried about corn being unhealthy, what you need to watch is what you put on it.

Should I butter up my corn?
If you are trying to be healthier, don’t slather your corn with butter. You will only be adding unneeded calories and unhealthy fat. Go light on the butter. If you can break with tradition entirely, use a touch of olive oil and some herbs or spices to flavor your corn instead. Or just eat corn plain, it is quite sweet and flavorful on its own, after all.

How should I choose and store corn?
Now to enjoy corn’s maximum flavor and health benefits, follow these 4 simple tips:

Buy corn picked that day: It is important to purchase corn on the day you are going to cook it because it loses flavor fairly rapidly. That is because the sugar in corn begins to turn to starch the moment it is picked. Also, as fresh corn ages, it loses a lot of its nutrients. So, if you wait too long, you will be eating corn that is starchy, tough, fairly tasteless and lacking in nutrients.
Corn should be displayed in a cold place, or at least kept away from the sun: Heat rapidly converts corn’s sugar to starch. So, corn at the supermarket should be displayed in the refrigerated section and corn at the Farmer’s Market should be kept in the shade, out of direct sunlight.
Do not buy corn that is already husked: The husk should envelope the corn, be a good green color and be free from decay where the silk ends. If you can, pull the husk back and look for kernels that are plump, well formed and tightly arranged in rows.
Eat the corn the day you get it, if possible: This will provide you with corn’s optimal sweet flavor and the maximum amount of nutrients. However, if you can not eat the corn right away, make sure to store it in the coldest part of your refrigerator. Place the corn in a plastic bag with its husks still intact. Cold temperatures will help preserve the flavor by slowing the change from sugar to starch.

The bottom line:
Corn is a crowd pleaser during summer parties and is good source of many nutrients. However, for the best flavor, you need to eat it as soon after it is picked as possible. And if you are watching your weight, go easy on the butter or skip it entirely. It’s the corn on the cob that is the star of the summer, not the butter!

Exercising In Air Pollution: Because You Have to Inhale

Talli van Sunder — Sat, 16 May 2009 16:00:47 +0000

Photo by wili hybrid via Flickr

The marathon was still six months off, but Jacob was pretty excited. He had always been a runner, but he had never had the time to commit to training for a full marathon before. He had all the right gear. Everything from the shoes and special socks to the belt to hold his water bottles. He was on track with his training plan and everything was going his way. He had even found a better job in Los Angeles that left him more time to run. It had meant moving from Seattle, but hey no problem, right? Less rain to run in. But, during his first midday run in L.A., he had difficulty breathing halfway through and had to stop. It had to be the smog, he thought. He’d never had problems after running for less than a half hour before.

Jacob’s problem isn’t uncommon. Many people live in areas with polluted air, which makes it harder to exercise outdoors. When they go out for a long run or bicycle ride they might exhibit pollution related symptoms such as increased shortness of breath, headaches, throat irritation, coughing and tightness of the chest. But what causes those problems and how can we minimize them?

How does pollution affect exercise?
Polluted air can contain a variety of hazardous gases, including carbon monoxide, sulfur dioxide, nitrogen oxide and ozone. It can also be full of particulate matter, such as diesel soot, fly ash, wood smoke, sulfate aerosols, lead and arsenic, which we see as smog.

When we exercise outdoors, we breathe faster, more deeply and usually through our mouths, bypassing the nose (which helps to filter out water soluble compounds, such as sulfur dioxide). This increases the adverse effects of the air pollution on our respiratory and cardiovascular systems.

How can I minimize the effects of air pollution?
While many people live and work in urban and suburban areas with air pollution, there are precautions that they can take to minimize the affects of pollution when exercising.

Workout in the early morning: This is the time of day when the sun is least intense and there is the least pollution in the air. The second best time to workout outdoors is after sunset, but it still may not be safe. Ozone, which is a colorless gas that is a very dangerous component of smog, is formed when sunlight interacts with car and industrial emissions. And it’s still very much present soon after sunset.
Choose areas with light traffic: Try not to workout during rush hour. However, if you have to workout during that time, pick areas such as parks or open areas with light traffic where there is wind to help disperse the pollutants. That way you won’t breathe as many fumes.
Exercise indoors: If the air pollution is particularly bad on a given day, the safest thing to do is exercise indoors. So, head to a gym.

These are all recommendations for the average person. If you have heart disease, allergies, asthma or another medical condition and live in a place with air pollution, definitely talk to your doctor before starting an exercise program.

So, while many people do not have the luxury to move to get away from air pollution, they can choose when and where they exercise. So, if you live in a polluted area and don’t want to suffer from pollution related health issues, schedule your strenuous outdoor exercises appropriately and stay indoors on bad air days.

You’re Full of It. I Mean You’re Constipated!

Talli van Sunder — Tue, 12 May 2009 16:00:55 +0000

Photo by sylvar via Flickr

Your last bowel movement was two days ago. Thinking something is wrong because you heard that healthy adults pass stools daily, you grab your car keys and head to the store to buy some laxatives. But do you really need a laxative?

Despite what you may have heard, a healthy adult does not need to have a bowel movement daily. The human intestine does not have to function on an exact schedule. Some healthy people might pass stools once or twice a day while others only do so three times a week. What is normal and healthy for one person might not be for another. An irregular schedule does not necessarily imply that you are constipated. What is important is that the stools are soft and easy to pass.

What is constipation?
Constipation is the inability to have a bowel movement for a period of three or more days. People who are constipated usually experience dry, hard or painful stools and strain excessively during their bowel movements.

How can I alleviate constipation?
Constipation is usually a temporary discomfort that can be alleviated or prevented through simple lifestyle changes. Here are five changes that you can make to combat constipation:

Drink plenty of fluids: It is important to drink enough fluids to prevent dehydration. Liquids make bowel movements softer and easier to pass. So, drink plenty of water and other fluids. However, limit caffeinated beverages, such as coffee and soft drinks. They tend to worsen constipation by causing dehydration.
Exercise regularly: Regular physical exercise stimulates intestinal function, while a lack of exercise can increase your chance of constipation. So, go biking, swimming, running or brisk walking for at least 30 minutes on most days.
Eat a low fat/high fiber diet: The most common cause of constipation is a diet low in fiber and high in fat and sugary foods. This kind of diet tends to cause or aggravate constipation. So limit or avoid high fat foods, such as cheese, ice cream, fast food and processed products. Instead, consume 20 to 35 grams of fiber daily by incorporating more fruits, vegetables, legumes and whole grain products into your diet. And like your mother said, eat those prunes as well as raisins and figs. They are full of dietary fiber. Since dietary fiber isn’t digested and absorbs water, it provides bulk in the intestine making food pass through quicker and bowel movements easier to pass.
Allow yourself time for a bowel movement: Don’t ignore the urge to go, even if it is at an inconvenient time. The longer you wait, the more water your colon will absorb from your stool, making your stool harder and more difficult to eliminate.
Limit your use of stimulant laxatives: Many people use laxatives even when they are not constipated because they worry about being irregular. However, relying on laxatives can disrupt normal bowel reflexes, can cause or intensify constipation and over time may affect the function of your colon. So, laxative use should be limited. But a mild laxative may be appropriate in some circumstances, such as when you are traveling and your diet or exercise habits have been altered, causing constipation.

If your constipation lasts more than a week, it might be time to see your doctor because it could be a symptom of a larger underlying problem.

The bottom line:
Not having a daily bowel movement is not necessarily a sign of being unhealthy or constipated. So, don’t automatically reach for a laxative. It may do more harm than good. Instead, drink enough fluids, exercise regularly and eat a diet that is low in fat and high in fiber. And don’t ignore nature’s call. Your health is worth an interruption to your daily routine! So, treat your intestines right and they will pay you back with soft stools that are easy to pass.

Drive Safe, Not Drowsy!

Talli van Sunder — Sat, 09 May 2009 16:00:04 +0000

Photo by woodleywonderworks via Flickr

It is 6pm Friday night, and you just pulled out of the parking lot at work. You’ve got at least four hours of driving ahead of you before you arrive in Las Vegas where you are meeting some friends for the weekend. Yawning deeply, you wonder if driving up after work was a good idea, especially since you were not able to leave early like you had hoped. Pulling onto the highway, you merge with traffic and then engage the cruise control.

A half hour later you feel your eyes starting to get heavy. The monotony of the road, the drone of the engine and the warmth of the car is taking its toll on your alertness. You shake your head to wake yourself up a bit, but it is just so comfortable in the car. You feel your eyes droop even more. You can’t fall asleep now, you’ve still got hours to drive…

Falling asleep while driving is very common and one of the leading causes of car crashes and vehicle fatalities. It is thought that drowsy drivers may cause as many as 100,000 crashes and 1,550 highway deaths a year, in the United States alone.

What causes the drowsiness?
There are many causes for falling asleep at the wheel. The drone of the engine, the monotony of the road, driving too long, lack of sleep, an alcoholic drink (even one you had hours before) and some medications can all affect your alertness level.

What should I do if I start feeling drowsy?
If you find yourself yawning, daydreaming, drifting out of your lane or feel your eyes becoming heavy, it is time to take action. Here are five things you can do to keep yourself safe on the road.

Pull over: Pull safely over to the roadside to break the monotony of the road and take stock. You may need to find a place to sleep for the night if you find you are too tired to continue safely.
Change drivers: If you have a passenger who is a qualified driver and is alert, have them drive instead.
Find a roadside rest area: Get out of the car, walk around a little, stretch or do some simple exercises to help wake you up. Or take a quick 15 to 20 minute power nap in your locked car to increase your alertness and boost your energy levels. Make sure you are parked somewhere safe though.
Eat and drink something: Drink water and eat a healthy snack, but not ones full of sugar or fat. That can help to restore your energy levels to some degree. Also, make sure to stay away from alcoholic drinks. Alcohol not only impairs driving ability, but also acts as a depressant and induces fatigue. And don’t rely on caffeine to keep you awake for a long time. Caffeine provides a quick, but short-lived improvement in alertness. Only use it when you need a short term energy boost.
Make your driving environment more stimulating: Playing music loudly and singing along while letting cool, fresh air hit your face can help combat drowsiness. If you can’t open the window, put the air conditioning on instead. You don’t want to be too comfortable because that will lead to you falling asleep.

How can I avoid getting drowsy?
With a little pre-planning you can avoid getting drowsy altogether. Here are four things to think about before getting into your car.

Don’t drive for too long after dark: At night we feel more tired and are at an increased risk of falling asleep. So, it is always a good idea to not drive for many hours during the night.
Don’t plan long drives after a full day of work: After a long day of work we tend to be fatigued, both physically and mentally. But if you have to, make sure you had a good night’s rest the day before.
Plan breaks during long drives: Whether you are feeling sleepy or not, it is important to take breaks at least every 2 to 3 hours. This is an opportunity for you to eat something and to stretch or walk a bit. This will make you more alert to what is going on around you when you are on the road. Without any breaks there is a tendency to zone out, even if you don’t fall asleep. So, give yourself plenty of time to get to your destination. That way you have time to take some much needed breaks.
Don’t drive at all if you are taking medications that induce drowsiness: So, if you are on medication, check the warnings on the bottle to see if they affect alertness.

The bottom line:
Falling asleep on the road is dangerous and not to be taken lightly. I know that most people want to get to their destination as soon as possible, even if they are feeling drowsy. But that’s not a risk worth taking. You could hurt or kill yourself or someone else. So, take your time, schedule regular breaks and be smart on the road. The drive will be both safer and more enjoyable that way!

Not Another Nosebleed!

Talli van Sunder — Tue, 05 May 2009 16:00:03 +0000

Photo by purpleslog via Flickr

You are nervous because you are about to make a speech in front of hundreds of people. You have been waiting for this moment for years. Since you are congested, you blow your nose vigorously to clear it before you head up to the podium. Unfortunately, in your desire to clear your nose completely, you blow too hard and your nose starts bleeding.

Frantic, you grab some more tissues and try to remember the right way to stop the bleeding. Are you supposed to tilt your head back or forward? You tilt your head forward as you expel an exasperated sigh and start praying for the bleeding to stop. It has to! You can’t go on stage with a piece of tissue stuffed up your nose! And you can’t have blood dripping on this shirt either. It’s white, for goodness’ sake! “This is not your day,” you think. If only you were wearing one of your dark shirts. At least those wouldn’t show blood so easily.

What causes nosebleeds?
Nosebleeds are a very common affliction that occurs more often in children than adults. Usually, they are not life threatening, but they can cause considerable distress and discomfort.

Some common causes of nosebleeds are the trauma from a blow to your nose, blowing your nose too hard or picking your nose (you wouldn’t do that, of course). Inflammation from a cold, allergy or sinusitis or the use of certain medications, such as blood thinning drugs, can also cause a bloody nose.

The most common site of bleeding is the nose partition, also called the septum. The majority of those occur in the front of the nasal septum. Often it is because the air going in and out of the nose dries and irritates the fragile, thin membranes lining the inside of the nose, making them crack more easily. Once they crack, it doesn’t take much to damage the delicate blood vessels that lie just beneath these membranes. Something as simple as blowing, picking or rubbing too hard can set off a nose bleed. That is why nosebleeds often occur in places of low humidity, such as in the dry air of wintertime, in an airplane cabin or in a desert climate.

While less common, people past middle age sometimes develop nosebleeds deeper in the nose, which may be harder to stop. These nosebleeds may require medical attention if they do not cease within a few minutes.

How do you stop a nosebleed?
Do you remember being told to pinch your nose and tilt your head backwards? Well, that is not a good idea unless you want to have blood running down your throat. The blood can make you cough, choke or in the case of a very bad nosebleed, vomit.

Luckily, most nosebleeds stop spontaneously, but here are three easy steps you can take to stop a nosebleed even quicker.

Sit or stand up and tilt your head forward: Sitting or standing upright will use gravity to lower the blood pressure to your nose, so that less bleeding will occur. Tilting your head forward will keep the blood from running down your throat.
Pinch your nose: Use your thumb and index finger to pinch your nostrils to your septum for 5-10 minutes. The pressure will help to stop the bleeding. Don’t check to see if the bleeding has stopped until the 5-10 minutes are up or else it will keep bleeding. And make sure to breathe through your mouth. You do need to breathe, after all.
After the bleeding episode: To prevent a repeat nosebleed, don’t blow your nose too hard or too often, don’t bend over for several hours (keep your head higher then your heart) and definitely don’t pick your nose (not that you would, of course).

If your bleeding doesn’t stop after 20 minutes or if the nosebleed is the result of a bad accident, seek medical attention immediately.

The bottom line:
Don’t let a nosebleed ruin your day. It can be stopped quickly with the measures mentioned above. And if you have a history of nosebleeds it may be the result of blowing too hard or repeated rubbing and picking (some people do this, I guess), which can all remedied by changing your habits. So be delicate with your nose in the future and now that your nose has stopped bleeding, good luck with that speech!

Swine Flu: How to Avoid It

Talli van Sunder — Sat, 02 May 2009 16:00:09 +0000

Photo by The Pug Father via Flickr

If you haven’t heard about the swine flu by now, then you have probably been living in a cave completely cut off from the outside world. The swine flu outbreak is the biggest news right now. At this point it seems to have even overshadowed the economy.

Everywhere you turn, someone is talking about the swine flu and how it is spreading at an increasing rate. If you are afraid of what some people say might become a flu pandemic, don’t get carried away. There are things that you can do to protect yourself and stay healthy.

What is swine flu?
What is currently called swine flu, is an influenza virus that got it’s name from the fact that when it was first discovered, it was noted that many of the genes it contained were similar to ones found in swine influenza in North American pigs. Further testing later showed that it was actually a combination of two strains of swine influenza, one strain of avian influenza and one strain of human influenza. Since it isn’t completely a swine flu, it is more accurate to call it Influenza A (H1N1), which is the scientific name for this type of strain.

The symptoms of Influenza A (H1N1) are similar to the regular seasonal flu. They include fever, coughing, lack of appetite, runny nose, sore throat, diarrhea, vomiting and lethargy. Currently, there is no vaccine to protect humans from this strain of Influenza A (H1N1), but there are ways to minimize your chances of getting it.

What is the best way to avoid the swine flu?
The virus can be transmitted in the same way as the seasonal flu. This is by direct contact with someone who is infected, usually through the coughing and sneezing of the infected person. Knowing that can help keep you from becoming infected because you can take the following simple precautions:

Avoid touching objects used by sick people: Don’t share objects with flu sufferers, such as drinking cups, pens, towels or even bars of soap.
Cover your mouth and nose when sneezing or coughing: Use a tissue and dispose of it properly in the waste basket. You can also wear a surgical mask when sick. This is more important if you come in contact with young children, the elderly or people with compromised immune systems, such as those undergoing chemotherapy treatments.
Wash your hands frequently: Washing your hands is the most effective way to keep it from spreading. Make sure to use soap and warm water. If you cough, sneeze or are around people who are sick, wash your hands right away and frequently.
Don’t touch your eyes, mouth and nose: If you come in contact with the virus, you don’t want to give the virus access to your body.
Cook your pork products: You can continue to enjoy your pork products as long as they are cooked at the right temperature (which you should be doing anyway). Cooking pork to an internal temperature of 160F/72C will kill the swine flu virus or other viruses and bacteria, making it safe for consumption.

The bottom line:
At this time, there does not seem to be anything to be afraid of when it comes to swine flu. There are things that you can do to protect yourself from it. So, be proactive and stay healthy during this epidemic. And if you believe that you or one of your family members have Influenza A (H1N1), please see your doctor. For more updates and information on the swine flu outbreak, please visit the Centers for Disease Control and Prevention or the World Health Organization.

Get That Food Away From the Deep Fryer!

Talli van Sunder — Tue, 28 Apr 2009 16:00:51 +0000

Photo by jetalone via Flickr

We all know that deep fried foods are bad for us, so why are they growing in popularity? It seems that people all over the world are indulging in more and more greasy, deep fried foods. Back in the day we had french fries, donuts, fried chicken, corn dogs and potato chips. Now there are deep fried versions of zucchini, strawberries, turkey, pizza, candy bars, Oreos, Twinkies, cheesecake and even ice cream! As if Oreos, Twinkies, cheesecake and ice cream are not unhealthy enough to begin with, we feel the need to deep fry them to make them even worse for us!

So, why are we treating ourselves to these artery-clogging delicacies? I know that some people say that we only have one life to live, so we should live it up. But that doesn’t make sense to me. If you only have one life to live, do you really want it to be a short, unhealthy life that ends in a heart attack?

Why do we like deep fried foods?
Deep frying is a quick cooking technique in which foods are fried while submerged in hot oil, usually in a deep fryer. Most people who indulge in deep fried foods, say they enjoy the flavor and the texture contrast. There is something about the food being crispy on the outside and moist and tender on the inside that is very pleasing to their palates. But is that enjoyment, worth the cost to their health?

Why are deep fried foods bad for us?
Deep frying results in more total fat and calories than the equivalent non-fried foods. This difference can increase your risk of obesity, heart disease, diabetes, some types of cancer and other medical problems. Here are two examples:

Turkey: A 3.5oz/100g roasted, skinless, turkey breast has 140 calories and 3.5g of fat, while a deep fried turkey has 190 calories and 11g of fat.
Potato: A large baked potato has 275 calories and 0.4g of fat, while french fries, have 539 calories and 28.8g of fat.

As you can see, there is a dramatic difference between fried and regular versions of the same food. So, if you are trying to adopt a healthier diet or are trying to lose weight, avoid deep fried foods whenever possible.

What if I can’t give up deep fried foods?
If you find the taste of deep fried food irresistible and don’t think that you can give it up, do not despair! I have a solution for you. Try oven frying instead. This method will give you that crispy texture that you have grown to love, with less fat and calories. It takes slightly more prep time than deep frying, but it is well worth it. Here are a few oven frying recipes from WebMD. That is right you can still eat your favorite fried foods, like chicken nuggets and fish sticks, but without getting all that extra fat.

If I deep fry anyway, what type of oil should I use?
You are determined to use that deep fryer, aren’t you? Well, deep frying is a process that requires very high temperatures and requires an oil with a very high smoking point. The smoking point is the temperature at which oil starts breaking down and emitting smoke, giving an unpleasant flavor to the food. Not only that, the smoke from the oil can create carcinogens that should not be breathed or consumed.

So, while olive oil is a healthy oil for many purposes, it should not be used in deep frying, because it has a relatively low smoking point. The healthiest choice for deep frying is probably canola oil because it has a high smoking point. Plus it contains monounsaturated fats and omega-3 polyunsaturated essential fatty acids, which can help reduce your risk of heart disease.

The bottom line:
Deep frying really is as bad for you as everyone says, so if you can avoid it, do so. But oven frying can be a good substitute if you want a similarly tasty result. And if you must use your deep fryer, use canola oil instead of peanut oil, butter or lard. Remember, you may only live once, but you want that one life to be healthy and long!

Chewing Gum: Want a Piece?

Talli van Sunder — Sat, 25 Apr 2009 16:00:26 +0000

Photo by PresleyJesus via Flickr

You met someone special online a year ago and the two of you have been emailing, instant messaging, texting and calling each other ever since. Today you are finally going to meet them face to face. Anxious to make a good first impression, you go through your mental checklist and realize that you probably shouldn’t have had that garlic chicken earlier. You desperately search your car, hoping that you still have a piece of spearmint gum somewhere. Just before you lose hope, success! There is one last piece in your glove compartment. You quickly unwrap it and toss it into your mouth as you get out of the car. When you see your date waiting for you outside the restaurant, you realize that it was a good thing you found that gum. They look even better than they did in their pictures!

Gum chewing is one of the most common habits in the world. It dates back to ancient times. The Greeks chewed mastic gum, which came from the resin of the mastic tree and was called mastiche. And all the way over in the Americas, the ancient Mayans chewed a version of gum made from the sap of the sapodilla tree, which they called tsiclte. However, unlike our distant ancestors, the base of most modern gums is manufactured from a blend of synthetic ingredients (elastomeres, resins and waxes). But despite the change in ingredients, gum chewing is still a very popular habit. But is it a healthy habit?

Is gum chewing healthy?
According to the American Dental Association, chewing sugarless gum may actually prevent tooth decay. When you chew gum, you produce extra saliva, which neutralizes tooth decaying acids that are produced during the breakdown of foods in our mouths while we eat. If unchecked, these acids can break down tooth enamel, causing tooth decay. The increased saliva also carries minerals that help strengthen the tooth enamel. Plus, the chewing action helps to squeeze some saliva between your teeth to spread the benefits even to those hard to reach areas.

How can I get the most benefits from chewing gum?
For the best dental results, follow these guidelines:

Chew gum right after a meal: After you eat is when the extra saliva can neutralize the acids that are produced when you eat.
Chew gum in moderation: Frequent chewing can take a toll on your jawbone and gum tissue. Since most people chew mainly with one side of the mouth, the favored side can get overused and lead to jaw pain. Constant chewing can also crack filings and loosen inlays. So, chew gum for no more then 15 to 20 minutes after each meal.
Chew sugarless gum: Sugared gum also increases the saliva production, which is good. Unfortunately the sugar in the gum may lead to tooth decay because the acids that break down your enamel thrive on the sugar in the gum.
Stay away from Aspartame or other artificial sweeteners: They may cause negative side effects. Try to chew gums that contain more natural ingredients.

The bottom line
Chewing gum is not as bad as once thought, as long as you choose sugarless gum. In fact, the right gum chewed the right way, may actually improve your dental hygiene. However, it is not a substitute for brushing your teeth twice a day and flossing once a day. Just remember, please throw your gum away in a garbage can when you are done with it. Don’t leave it on a chair, on the underside of a table or on the sidewalk for someone else to find. That’s a surprise that none of us enjoys.

Pizza Doesn’t Have to Be Junk Food!

Talli van Sunder — Tue, 21 Apr 2009 16:00:36 +0000

Photo by Theodore Scott via Flickr

It’s pizza night! You finally have that perfect slice of pepperoni pizza you’ve been craving all week poised on your fingers ready for that first joyous bite. Mmmmm!

Despite the jokes that it is the perfect food because it incorporates all the food groups, pizza is usually not considered part of a healthy diet. That is because it tends to be high in total fat (especially saturated fat), sodium, cholesterol and total calories. But if you are a pizza lover who wants to lose weight or become healthier, do not despair. You can still eat your pizza. But you may have to tweak your ingredients a little and make healthier choices when you pick your pie.

Why should I worry if my pizza is unhealthy?
High fat diets increase your risk of obesity, heart disease, some types of cancers, diabetes and other medical problems. Even if you only eat pizza infrequently, you want to be careful because a lot of people eat a lot of different unhealthy foods infrequently. So, in aggregate, they aren’t eating unhealthy food infrequently.

For example, if someone only has a latte with extra whip once a week, that’s infrequently. If they only have a burger once every other week that’s infrequently. But when some people total all the unhealthy foods they eat together, they might find that they eat unhealthy foods almost every other day. That’s not infrequently. So, you want to make better choices with the foods you eat all the time. That way even when you eat unhealthy foods, they don’t do as much damage to your health.

What can I do to make my pizza healthier?
Looking for a lower fat, lower calorie pizza? Try these suggestions:

Crust: Choose a whole wheat pizza crust. Whole wheat pizza crusts provide more nutrients and fiber than white flour crusts and they will make you feel full faster. If you are making pizza at home and you don’t have time to make it from scratch, you can either buy pre-packaged whole wheat dough or crust. If you are at a restaurant and whole wheat crust is not available, opt for thin crust instead. You’ll consume less calories that way.
Sauce: Don’t skimp on the tomato sauce. Tomato sauce is a good source of lycopene and may decrease your risk of several medical conditions. Medical studies are still ongoing. If you’re making your own pizza, make your own sauce, if possible. Many canned or bottled sauces are high in salt.
Cheese: Decrease the amount of cheese. Although cheese is rich in calcium and protein, it also tends to be high in saturated fat and cholesterol. Plus, a lot of the calories from the pizza comes from the cheese. So, use less cheese or choose a lower fat cheese and you will have a lower calorie, lower fat pizza. If you are at a restaurant, ask for less cheese.
Processed meats: Avoid or limit high fat, processed meats, such as pepperoni, salami, ham or sausage. These choices are high in saturated fat and cholesterol. If you want meat on your pizza, but want a healthier pizza, try chicken instead. It has less saturated fat and cholesterol.
Vegetables: Load your pizza up with vegetables. Not only are vegetables low in calories, but they are also packed with nutrition. There are many wonderful vegetables that you can choose, such as spinach, broccoli, mushrooms, zucchini, olives, bell peppers, tomatoes, onions, artichokes, etc.
Toppings in General: Make sure that your pizza is made from all natural ingredients. You want to avoid artificial colors, flavors, fillers and preservatives. They don’t add anything to your health and some are known carcinogens. Tasty shouldn’t involve raising your risk of cancer.

And if you must eat a greasy, unhealthy pizza, watch your portions. A typical slice of pizza is between 250 and 300 calories, which is quite a lot. Especially since pizza is a food that is easy to overeat. So, eat slowly and stop when you are full. A good trick is to eat a nutritious salad beforehand. That will give your meal more of a nutritional kick and will curb the worst of your hunger, making you less likely to binge on the pizza.

The bottom line:
You can eat healthy and still eat pizza! You don’t necessarily need to eliminate it from your diet. You just need to make smart, healthy choices!

Financial Stress: The Piggy Bank is Half Full!

Talli van Sunder — Sat, 18 Apr 2009 16:00:27 +0000

Photo by matze ott via Flickr

Are you staying up at night worrying about your investments, about whether you will lose your job or how you are going to pay your bills? Are you feeling depressed, anxious or getting headaches? Do you find yourself overeating, unmotivated or withdrawing from others?

If this sounds like you, you are not alone. Many people are feeling the extra stress caused by the current state of the economy. And people are trying many different approaches to get rid of that stress. While completely eliminating stress may not be possible these days, it can be managed.

Why is it important to control stress?
Managing stress is important because being stressed for long periods of time takes a toll on almost every system in the human body. It can can cause anxiety, depression, insomnia, suppress the immune system, increase the risk of heart attacks and strokes, increase blood pressure and heart rate and cause digestive problems, among other things.

How can I manage stress?
Here are a few suggestions to help you manage the financial stress you are feeling:

Keep a positive outlook: Even though there are many negative stories about the state of the economy, there are also some positive ones. Try not to focus on the negative stories and don’t panic when you hear something negative occurring. It is not all doom and gloom. The stock market is starting to make its way back up a little and some analysts believe we might come out of the worst of this in the near future.
Take a break from the news: If the news makes you overly stressed, then it might be time to take a few weeks off from watching, listening, reading or talking about the news. That goes double for checking your investments daily.
Make a plan: If money is tight, write a budget: Figure out how you and your family are going to allocate your money to cover your expenses. Then put the budget into action. Committing to your new budget will decrease your stress, because you are taking control of your financial situation and one of the most stressful things in life is feeling out of control.
Be aware of unhealthy activities: During these tough economic times, many people turn to unhealthy activities to help them cope, like smoking, drinking, gambling or overeating. If you find yourself doing that, stop. These unhealthy activities can actually make you spend more money and can lead to family strain and more stress. If you are unable to stop these unhealthy habits, make sure to seek professional help before it gets worse.
Learn to relax: Find something positive that relaxes you and makes you happy. That could be reading a good book, listening to music, meditating or going for a walk. Find outlets to relieve your stress.

The bottom line
In these tough economic times, it is important to manage your stress because long term exposure to stress will take a toll on your health. Luckily, some people think the economy might be making a slight turn in the right direction. Right now, you need to hang in there and be positive and proactive while finding ways to cope with financial stressors. Remember, being healthy is the most important thing because without good health, nothing else matters!

Coffee’s Redeeming Quality: Antioxidants

Talli van Sunder — Tue, 14 Apr 2009 16:00:01 +0000

Photo by Refracted Moments via Flickr

There is something about waking up to the delicious smell of freshly brewed coffee. The aroma and flavor awakens our senses and starts the day off right! The only problem is that coffee is bad for us, right? Well, hold on a second. Coffee, if consumed in excess, does have a lot of negative health effects, but it is also packed with antioxidants.

In fact, drinking coffee in the first 20 minutes after it is brewed can deliver 300 phytochemicals that are antioxidants. But, just like with flavor, that benefit drops as the coffee is exposed to air.

Anyone can make coffee, but making a great cup of coffee that both tastes great and is packed with the maximum amount of antioxidants, takes a little effort. It is not enough to scoop any old coffee grounds into a pot, pour in some water and turn it on. If you are aiming for a great cup of coffee with all its wonderful complexities and health benefits, then you have to focus on the freshness of the coffee beans.

Why is freshness important?
Exposing your coffee beans to moisture, strong odors, heat, oxygen or light can harm the freshness of your beans. When exposed to these elements, the beans will start to break down and lose some of their health benefits. They will also lose their subtle flavors and liveliness, making your coffee taste stale. And stale, unhealthy coffee first thing in the morning is a big disappointment. That is why it is very important to make sure that your coffee beans maintain their freshness.

How do I make a nice, fresh cup of coffee?
If you are looking to make the freshest cup of coffee possible, here are a few guidelines to follow.

Buy whole beans: For maximum freshness, it is important to buy whole beans and grind them up when needed. Ready ground coffee breaks down faster and will never give you the full-bodied, rich taste of whole coffee beans or the full health benefits. If you can see the beans when you purchase them, choose whole large beans that have a consistent roast, a nice aroma and no oil spots.
Buy in small quantities: Only buy enough beans for what you need for the next 1 to 2 weeks. Freshness starts to be lost after that.
Only grind what you will use in a single brewing: Make sure you grind the beans just before brewing. Once the structure of the whole bean is broken, it will start to break down. That is because ground coffee beans have a greater surface area for the oxygen to interact with and oxidize. So, only grind what you need.
Brew only what you can drink in 20 minutes: Coffee experts agree that you shouldn’t leave coffee sitting in a pot on a burner for over 20 minutes. After 20 minutes the contact with the air starts to change the flavor and reduce the antioxidants the coffee contains.
Properly store your beans: There are two theories on how best to store coffee beans. One theory says that storing coffee in the freezer will stop oxidation and keep the beans fresher longer. The other theory says that freezing coffee promotes moisture and affects the flavor of the bean. Instead, they recommend storing your beans in an airtight, moisture-proof container in a cool, dark place, like your cupboard. Since this is still being debated, see what gives you the best taste. However, never store coffee beans in the refrigerator, because moisture will condense on the beans and they will absorb the flavors of the other foods stored there.

Have I Maximized the Health Benefits, Yet?
Not yet. In order to maximize the health benefits, you need to make sure that you make your coffee the right way. While a lot of people really like French presses for the flavor they give, they actually contribute to high cholesterol. That is due to the compounds Cafestol and Kahweol that exist in coffee beans, which contribute to raising LDL cholesterol (that’s the bad one). Those compounds are mostly removed by the filter when filtered coffee is made, but remain when coffee is prepared with the French Press. Espresso drinks are also not filtered, so those are not the healthiest choices either. If you want the healthiest method to make coffee, stick with drip coffee, since it is filtered.

The Bottom Line
Even though it might seem like a hassle to grind your coffee beans every time you want coffee, it is worth the effort. Trust me! Stale, flat coffee is just not as satisfying as rich, flavorful coffee. Plus you want to get some health benefits out of that coffee you are drinking. Just think, with a little planning, you can wake up to the perfect cup of coffee and even get some health benefit from it. Isn’t that a nice thought?

Don’t Worry, Eat Your Fish!

Talli van Sunder — Sat, 11 Apr 2009 16:00:39 +0000

Photo by izik via Flickr

When we think of a healthy diet, we automatically think of a diet composed mainly of vegetables, fruits, whole grains, fish and a limited amount of unhealthy fats. Often, the area that is neglected is fish. That’s unfortunate because eating fish provides many nutritional benefits, especially for our hearts. It is an excellent source of protein, is low in saturated fat and cholesterol and contains essential nutrients and omega-3 fatty acids (a type of polyunsaturated fat which may help prevent heart disease).

Despite these wonderful benefits, many people avoid fish because they are worried that the fish that they are consuming might be contaminated with pollutants, such as mercury, dioxins and PCBs. That is a valid concern, but should you stop eating fish because of it?

Should I stop eating fish?
No, please eat your fish! According to the Mayo Clinic, the health benefits of eating fish generally outweighs the possible risks of exposure to contaminants. Research has shown that people who eat fish regularly have a lower risk of heart disease, especially when they eat fatty fish. That is because fatty fish usually have higher levels of omega-3 fatty acids, which provide greater cardiovascular benefits. But that doesn’t mean that you should eat large amounts of just any fish.

What fish should I eat?
If you are concerned about your exposure to toxins, here are some things to consider when eating fish:

Stay away from large fish: Shark, tilefish, swordfish and king mackerel have higher levels of mercury than smaller fish. That is because they eat smaller fish which have toxins deposited in their tissues. This leads to a greater concentration of toxins in the fish that eats them. Also, the longer life-span of larger fish gives them more time to accumulate toxins in their bodies.
Pick saltwater fish instead of freshwater fish: As a rule of thumb, you should choose saltwater fish because salt water has lower concentrations of toxins to contaminate fish than most freshwater does.
Eat fish rich in omega-3 fatty acids: Fish, such as salmon, herring and sardines are rich in omega-3′s and will give you more cardiovascular benefits. So, if you are going to eat fish, choose the ones that hold the most heart-healthy benefits.
Check with state advisories: Check state advisories to determine how safe it is to consume fish caught in local lakes, rivers and coastal waters.
Pay attention to how much you consume: The American Heart Association recommends eating at least two 3 ounce servings per week. But according to the EPA, keep your fish consumption to less than 12 ounces a week and stick to ones that are low in mercury. And if you are planning to get pregnant, are pregnant or are under 12 years of age, limit the amount of fish you consume even further due to an increased susceptibility to the effects from any toxins.
Obtain a seafood guide: And if you are still not sure what to consume, you can get a free seafood guide provided by the Monterey Bay Aquarium. They have pocket guides for each region that are easy to carry in a wallet or purse. Plus, it will give you an idea of what to avoid and what to eat. You can get printed versions, get the information off their website, which includes a mobile version or download their iPhone app.

So, stop worrying and eat your fish. After all, it is good for you! Eating fish that is rich in omega-3 fatty acids far outweighs any of the potential risks as long as you pay attention to what fish you are consuming and how much you are eating of it.

Floss or No Teeth for You!

Talli van Sunder — Tue, 07 Apr 2009 13:30:14 +0000

Photo by annieo76

As a kid I rarely flossed. Shamefully, I thought it was a waste of time. I never had a cavity, so I thought that brushing was good enough. Then, when I was a teenager, my dentist said that if I wanted to keep my healthy gums and teeth, I had better start flossing. Otherwise, I would get gingivitis. That was my wake up call. I did not want to get gingivitis, which is a form of mild gum disease that causes bleeding, swelling and receding gums. Not something that you want as a teenage girl, that’s for sure. Worse yet, if it is not treated, it can lead to periodontitis, which is a more serious form of gum disease that results in loss of teeth.

However, I was not alone in not flossing. Research shows that less then half of Americans floss daily. They realize that flossing is very important, but being busy is the number one excuse most people give for not flossing. That’s a terrible excuse because it doesn’t take that long to floss. You could even do it while watching your favorite late night television show if you wanted to. Just don’t do it if you’re sitting next to me.

Why should I floss?
Flossing is very important if you want to maintain healthy teeth and gums. Actually, it is just as important as brushing and having regular dental checkups.

The goal of brushing and flossing is to prevent a buildup of plaque, which consists of a gummy mesh of saliva and bacteria that adheres to your teeth, especially along the gum line. Brushing helps remove some of the plaque. Flossing removes the rest of the plaque that hides in the tiny spaces between your teeth where your brush can’t reach.

Would you take a shower and not wash your upper body to save time? Of course you wouldn’t. Not flossing your teeth is similar to that. You’re leaving a lot uncleaned.

It goes beyond being dirty though. If you don’t floss, you allow plaque to build up between your teeth and harden into a substance called tartar. These deposits above and below the gum line can lead to gingivitis. If gingivitis remains untreated, it can lead to periodontitis, a more serious form of gum disease.

Periodontitis can ultimately lead to the destruction of the underlying bone and the loss of teeth. It can also increase your risk of heart attack and stroke. And it can increase a pregnant woman’s risk of delivering her baby prematurely. So, every step should be taken to prevent this process from occurring and damaging one’s health.

How should I floss?
Here are a few tips for quick and effective flossing.

Use about a foot of floss: Wrap the floss around one finger of each hand. Hold the floss taut between the thumb and forefinger.
Use a gentle sawing motion: As you go along the side of one tooth, use a gentle sawing motion. When you reach the gum line, gently slide the floss between the tooth and gum. Then pull the floss out far enough to do the same against the tooth facing it. Then repeat the process between each pair of teeth.
Floss all your teeth: Don’t forget to floss all your teeth, even the far side of your rearmost teeth.

If you are new to flossing you might experience some mild bleeding of the gums the first few times that you do it. This isn’t a sign that you’re doing it wrong or that you shouldn’t floss. Rather, this is a sign that your gums are inflamed and in need of flossing to remove the plaque between your teeth. Once you have been flossing regularly, the plaque will disappear and you shouldn’t bleed anymore when you floss.

So, take the time to floss daily. It really is just as important as brushing your teeth. Just remember, if you don’t take care of your teeth, the bacteria will. And you will not be happy with the results of their efforts. So, floss daily and you can smile with pride. Otherwise, no teeth for you!

Gaia’s Essence Product Review

Talli van Sunder — Sat, 04 Apr 2009 16:00:02 +0000

A couple months ago, I received an email from Farrah La Ronde-Hutchison
the CEO at Gaia’s Essence. She asked if I was interested in reviewing some of her company’s products. I was delighted to be asked. But before I get to the review, let me give you some information about the company.

Gaia’s Essence:
Gaia’s Essence sells high quality, organic and natural products, while incorporating fair trade and green practices in every aspect of their business. They are committed to the environment and healthy living. So, if those are areas that you’re concerned with, you can feel good purchasing their products and safe consuming them.

Product Review:
I was graciously sent a selection of wonderful products to try. Below you will find three products that I chose to review. I chose these in particular because they’re equivalent to products I use all the time, so I can make a good comparison.

Garlic Herb Salt Free Blend: This is a wonderful blend of spices that goes really well with meat, fish, seafood and poultry. I tried this garlic blend on my salmon. I loved it! It complimented the fish very well and really enhanced its flavor. Plus, for those looking to cut back on their salt intake, Gaia’s Essence salt free blends might be what you are looking for. When I used it on my salmon, I didn’t add any salt and I didn’t miss it a bit. It definitely gives you great taste without the added salt!

Organic Jumbo Raisins: These raisins were great on their own. But they were also nice in the granola I made. I’m sure they would be great in any other dish that used raisins, for that matter. They taste great, full of flavor that explodes in your mouth. Plus, they are organic so you can’t beat that!

Rejuvenate Rooibos Tea: This is a soothing, sweet herbal tea with a citrus twist that is great to drink at anytime of day. As a person who drinks Rooibos daily, this tea was definitely one of my favorites. I really enjoy having a cup before bed to help me relax. Not only is it a tasty tea, but since Rooibos is packed with antioxidants, it’s also very healthy to drink.

So, if you are looking for tasty, high quality products, check them out. Gaia’s Essence has a lot to offer people looking for healthy food. You can purchase any of the products I reviewed at gaiasessence.com.

For the Best Returns, Diversify Your Exercises!

Talli van Sunder — Tue, 31 Mar 2009 13:45:58 +0000

Photo by indywriter via Flickr

Are you bored with your exercise routine? Do you dread the workouts you used to enjoy? If you answered yes to either of those questions, then it is time to spice up your workout sessions with a little cross-training. Variety is the spice of life after all!

So, what is cross training?
Cross-training is the alternation of the types of physical exercise you do. Often people cross-train in order to compete in a cross sport competition such as a biathlon (two sports) or a triathlon (3 sports). These competitions are gaining in popularity as more and more people turn to cross training as they realize that it can help them to lower their risk of injury. Doing the same exercise over and over again is just not as good for you body. Not to mention, much less exciting than alternating between different activities.

Why is cross training better?
Cross-training allows you to work different muscle groups than you would through single activity training. For example, if you combine cycling with swimming, the cycling will work on building strength in your lower body while swimming will strengthen your upper body. By alternating your training between these activities, you are able to work different muscle groups while you work on your aerobic endurance. So, correctly done, cross-training provides good overall conditioning that you can’t get by doing just one activity.

Cross-training is also better than single sport training if you are looking to reduce your chance of injury. Why is that? Well, let’s take a look at running and cycling as an example. If your sole form of exercise was running, you would strengthen your hamstrings and calf muscles more than your quadriceps, which could cause a muscle imbalance and make you more prone to injury. However, if you were to add cycling to your routine, the cycling would strengthen your quadriceps as well, reducing the likelihood of you having a muscle strength imbalance which could lead to injury.

How should I start cross training?
So, if you are excited to try cross-training, but are not sure what to do, here are a few tips to get you on your way:

Start slowly: This will help to prevent injuries. When you start a new activity, start out by doing it at a moderate intensity for 10 to 20 minutes per session, and then slowly increase the minutes and intensity.
Pair activities that work different muscle groups: It is best to train different parts of your body to obtain the best conditioning. So, for example, pair swimming with running or kayaking with bicycling.
Buy the appropriate equipment: Whatever activity you decide to take on, make sure that you buy the appropriate equipment (shoes, socks, etc.). This will reduce your chance of getting injured.
Join a gym: Often the easiest place to cross-train is at a gym. Most gyms have a pool, a track, weight-training machines and stationary bicycles, which makes it easier to perform multiple activities.

So, stop being bored with your old exercise routine. Start cross-training. There are so many great activities to choose from to reduce your risk of injury and make your workouts more effective and enjoyable!

What’s Shaking? Less Salt!

Talli van Sunder — Sat, 28 Mar 2009 15:00:31 +0000

Thinking about cutting back your salt intake? Worried about your blood pressure? Has your doctor suggested that you cut back your salt intake as a health precaution? Even though you know it might be the right thing to do, you might be hesitant. You might be afraid your food will be bland and tasteless with less salt.

Don’t worry. It won’t be as tough a transition as you think. The reason that we all love salt so much is that it is so prevalent in the foods we eat. Often, when a food doesn’t have a particularly great flavor, salt is heaped upon it to make it more palatable. That’s not because salt is the only answer, just that it is usually the cheapest, easiest answer for companies who only care that you buy their products, not that the products are good for you.

So, what reducing your salt intake comes down to, in large part, is retraining your taste buds to not expect so much salt. That is not as difficult as you may think. You just have to slowly reduce the amount of salt you use in your dishes over time. You’ll be surprised that even early on you might be able to cut the salt you use by 25% or more without sacrificing much taste. With time, your sense of taste will become more sensitive and a small amount of salt will go much farther than you ever imagined. Eventually, foods with the amount of salt that you prefer now, will taste too salty to you.

But what will I do without salt?
Our taste buds can distinguish four main taste sensations: sweet, sour, salty, and bitter. So, that gives us three other taste sensations to work with that we can use separately or in concert to create wonderful flavors that we can enjoy.

But flavor is determined by much more than just our taste buds. Our other senses also play a major role in how we enjoy food. Aroma, texture, visual appeal and temperature are all important factors affecting how flavor is perceived. For example, if you eat a cookie in a room that is filled with a foul odor, it will not taste very good to you. That is true even if you ate a cookie that tastes exactly the same as one you had enjoyed in the past. Or have a glass of chilled cabernet or a glass of warm chardonnay. Just not the same is it?

So, you can compensate for reduced salt by serving food in a way that appeals to your other senses and adding some different herbs and spices to perk up the flavor in creative ways. After a while, you will realize that you don’t even miss the salt.

What can I use instead of salt?
There are many flavors that you can add to your meals instead of salt. Experiment to see what you like the best. Here are a few suggestions to get you started:

Other herbs and spices: Get creative. Try some herbs that you might not use as often. Oregano, paprika, basil, parsley, garlic, rosemary, thyme and pepper can all be good choices, depending on what you are preparing. And there are many other herbs and spices to titillate your taste buds, as well. If you are not very creative when it comes to spices, look for saltless spice mixes. There are varieties for every occasion.
Vinegar: Try adding a little vinegar in combination with other spices, such as pepper, to your meals. You will notice the flavor of your meal can sometimes be enhanced substantially.
Lemon juice: A few drops of lemon juice can add a lot of flavor to your meal. So, try adding some lemon juice next time.

Sources of Salt
Also beware that sodium can come from sources other than table salt. So, make sure to read the labels of the ingredients you use and limit or avoid products that contain baking powder, baking soda, brine, garlic salt, kelp, MSG (monosodium glutamate), sea salt, sodium citrate, sodium nitrate, sodium phosphate, sodium saccharin and soy sauce.

Cutting back on your salt intake, won’t mean that you’ll enjoy your food any less. You’ll just enjoy different flavors that happen to be much healthier for you. And after a while you will stop longing for salt. That is right, there is flavor without salt!

I Got Your Back!: Back Pain Prevention Tips

Talli van Sunder — Tue, 24 Mar 2009 15:00:40 +0000

Most people have experienced some kind of back pain at least once in their life. Fortunately, for most people, back pain comes and goes within a few weeks and is not that serious. But once you have experienced back pain, you have a higher chance of recurrence and an increased possibility of greater pain.

Back pain is an issue that I know well. As a physical therapist, I have treated many people suffering from back pain, both acute and chronic. The back is a complicated structure with many bones, joints, nerves, muscles and ligaments. With such an involved subject, I could go on for hours. To keep this short though, I’ll only focus on prevention in this article.

What causes back pain?
There are many things that cause back pain, including bulging or ruptured discs, sciatica, arthritis, skeletal irregularities, osteoporosis and some other more rare conditions. The majority of backaches, however, are caused by strained muscles and ligaments. This can be the result of poor posture, of lifting improperly or by making a sudden or awkward twisting motion. These more commonly occurring back pains are much easier to prevent.

What can I do to prevent back pain?
Fortunately, there are some actions you can take to keep your back in optimal health that I’ll go over here.

Maintain a good posture: Posture is key for a healthy back. Poor posture puts excessive force on your back, causing back and neck pain. So make sure to keep your head up, chest out, neck straight, ears in line with your shoulders, pelvis forward, and stomach and buttocks tucked in.
Lose weight: Excess weight in the stomach can change your posture, strain your back muscles and compress the discs in your lower back, causing pain. This increased strain on the muscles and ligaments and compression of the discs is why overweight people have a disproportionately high incidence of back pain.
Exercise regularly: Exercise is very important for a healthy back. It helps with weight control, improves posture and helps reduce muscle tension. Strengthening your back and abdominal muscles should be high priorities because they are important for stabilizing that area, reducing pressure on the back. If you are already injured, speak with your medical doctor about visiting a physical therapist in order to ensure that you are doing appropriate exercises and are performing them correctly. Otherwise, you might make your condition worse. (A personal trainer would not be recommended in this specific situation. They have no education in injury rehabilitation and might unknowingly suggest inappropriate exercises for your particular situation.)
Practice proper body mechanics: Make sure that your legs do most of the work when you lift. The muscles of the legs are far stronger than those of the back. So, when you are lifting something heavy, squat with your legs more than shoulder width apart with your toes pointing out at about 45 degrees, tighten your abdominal muscles, keep your back straight and hold the object close to your body. Do not arch or twist your back. Instead, turn your whole body as a unit. This is important because your back is at its weakest when arching or twisting.
Sleep in a good position: Avoid sleeping on your stomach, since that increases sway back (a condition where your back’s arch is exaggerated), putting more pressure on your discs. Instead, try sleeping on your side with a pillow between your knees or on your back with a pillow underneath your knees. And make sure that you have a reasonably firm mattress. A mattress that is too soft can cause back pain.
Dress appropriately: Avoid wearing high heels for prolonged periods. They will increase the curvature of your back. And if you wear a back brace occasionally, make sure not to wear it all the time. That will weaken your abdominal muscles, which will increase the likelihood of injury.

Taking these simple steps can help you to prevent or lessen back pain. While maintaining a healthy back takes some effort, the payoff is well worth it. Take my word for it. I see people everyday who didn’t put in the effort and they regret it afterward. Having back pain is not pleasant and can even be debilitating. So, take good care of your back and it will take good care of you!