Nurturing Nutrition

What are common home food handling mistakes with disastrous results?

2011-08-29T16:21:00.001-04:00

There are 76 million cases of foodborne illness each year in the United States. 325,000 people are hospitalized annually with 5,000 deaths each year. How do these cases occur? And what can we do to prevent them?

· Improper refrigeration and storage

o Always refrigerate food right away, and keep it below 40°F.

o Keep an eye on sell-by and use-by dates.

· Poor personal hygiene

o Wash your hands often. Always with warm water and soap. Pay close attention to the area under and around nails. Wash for at least 20 seconds (sing Twinkle Twinkle Little Star to time yourself). Rinse and dry well.

o Wash before food prep, when switching between foods during food prep, any time you touch raw foods, and wash again prior to eating.

o Wash after touching your face, using the bathroom, coughing or sneezing, using the phone, etc.

· Cross-contamination

o Always wash knives, other utensils and cutting boards after each use.

o Store raw meat on the bottom shelf in the refrigerator.

o Wash all produce, even pre-washed items and then store in clean container.

o Use separate cutting boards for meat and produce.

o Wash boards after use and throw out any with cracks or crevices as these could harbor bacteria.

o Keep kitchen surfaces and appliances clean with soap and hot water.

o Replace sponges often, and microwave them on a regular basis for 20 seconds to kill any bacteria.

· Contaminated food sources

o Wash your produce before cutting, cooking or eating foods

· Undercooking

o Know the correct cooking temperatures (see chart below) and check items with a meat thermometer.

o Wash thermometer after each use.

Food	°F
Ground Meat & Meat Mixtures
Beef, Pork, Veal, Lamb	160
Turkey, Chicken	165
Fresh Beef, Veal, Lamb
Medium Rare	145
Medium	160
Well Done	170
Poultry
Chicken & Turkey, whole	165
Poultry breasts, roast	165
Poultry thighs, wings	165
Duck & Goose	165
Stuffing (cooked alone or in bird)	165
Fresh Pork	160
Ham
Fresh (raw)	160
Pre-cooked (to reheat)	140
Eggs & Egg Dishes
Eggs	Cook until yolk & white are firm
Egg dishes	160
Leftovers & Casseroles	165

These are just some of the many ways foods can become contaminated. For more information and tips on lunchbox, tailgating, outdoor dining and desktop dining safety please visit www.homefoodsafety.org. There is also a great section with tools for teaching kids how to prepare food safely too! http://www.homefoodsafety.org/kids

For helping spread the word about the importance of home food safety, I was entered into a drawing for a $15 Starbucks gift card and an iPad through Summertime Food Smarts, a contest run by the American Dietetic Association and ConAgra Foods' Home Food Safety Program. Home Food Safety is dedicated to raising consumer awareness about the seriousness of foodborne illness and providing solutions for easily and safely handling foods. If you would like to blog too, visit www.homefoodsafety.org.

What are common home food handling mistakes with disastrous results?

2011-08-29T16:21:00.000-04:00

· Improper refrigeration and storage

o Always refrigerate food right away, and keep it below 40°F.

o Keep an eye on sell-by and use-by dates.

· Poor personal hygiene

o Wash before food prep, when switching between foods during food prep, any time you touch raw foods, and wash again prior to eating.

o Wash after touching your face, using the bathroom, coughing or sneezing, using the phone, etc.

· Cross-contamination

o Always wash knives, other utensils and cutting boards after each use.

o Store raw meat on the bottom shelf in the refrigerator.

o Wash all produce, even pre-washed items and then store in clean container.

o Use separate cutting boards for meat and produce.

o Wash boards after use and throw out any with cracks or crevices as these could harbor bacteria.

o Keep kitchen surfaces and appliances clean with soap and hot water.

o Replace sponges often, and microwave them on a regular basis for 20 seconds to kill any bacteria.

· Contaminated food sources

o Wash your produce before cutting, cooking or eating foods

· Undercooking

o Know the correct cooking temperatures (see chart below) and check items with a meat thermometer.

o Wash thermometer after each use.

Food	°F
Ground Meat & Meat Mixtures
Beef, Pork, Veal, Lamb	160
Turkey, Chicken	165
Fresh Beef, Veal, Lamb
Medium Rare	145
Medium	160
Well Done	170
Poultry
Chicken & Turkey, whole	165
Poultry breasts, roast	165
Poultry thighs, wings	165
Duck & Goose	165
Stuffing (cooked alone or in bird)	165
Fresh Pork	160
Ham
Fresh (raw)	160
Pre-cooked (to reheat)	140
Eggs & Egg Dishes
Eggs	Cook until yolk & white are firm
Egg dishes	160
Leftovers & Casseroles	165

An apple a day...

2010-09-21T20:23:00.000-04:00

Doctors prescribe healthy eating as the best medicine!

Watch out for bottled teas

2010-09-21T20:22:00.000-04:00

They aren't as healthy as you might think!

Weight Loss Pill Meridia Raises Heart Attack, Stroke Risks

2010-09-21T20:21:00.000-04:00

There is no magic pill!

Vitamin B Slows Brain Shrinkage in Study That May Aid Alzheimer's Research

2010-09-21T20:20:00.000-04:00

Update on the Alzheimer's front

Changing the name of High Fructose Corn Syrup

2010-09-21T20:19:00.002-04:00

Do they think they are fooling anyone??

Cold virus linked to childhood obesity

2010-09-21T20:18:00.001-04:00

http://www.foodconsumer.org/newsite/2/childhood_obesity_linked_to_cold_virus_092020100725.html

FDA panel leaves questions regarding genetically modified salmon, unanswered

2010-09-21T20:15:00.001-04:00

Check out this USA Today article!

Osteoporosis in women and men?

2010-07-27T21:14:00.001-04:00

Most people think of osteoporosis — a condition characterized by a loss of bone mass and density — as mainly a health problem for older women. If you’re male, you may have breathed a small sigh of relief — or simply tuned out — whenever osteoporosis came up. It wasn’t a disease you needed to worry about.

True, osteoporosis is more common in women. But men are by no means immune.

Consider these facts:

Two million American males have the condition, and millions more have osteopenia, a lesser degree of bone loss.
By 2020, the number of men in the United States with thinning bones is expected to top 20 million. Death rates from heart disease and other traditional killers of men are declining, so more men are living long enough to contend with age-related conditions like osteoporosis.
Osteoporosis starts earlier and gets worse faster in women because of midlife hormonal shifts, but starting at about age 65, both sexes lose bone at about the same rate.

A particularly dire consequence of osteoporosis is a broken bone. One in four men over age 50 can expect to have an osteoporosis-related fracture some time in his life. That’s better than the odds women that age face. But regardless of gender, a broken bone in middle or old age can exact a high price: lingering pain, loss of mobility, long-term disability, and loss of independence.

Caused by low testosterone

Osteoporosis is associated with some male-only conditions — for example, abnormally low testosterone levels (hypogonadism). Both women and men can get the skin condition psoriasis, but research suggests it is linked to loss of bone density in men. Androgen deprivation therapy, which is one way to treat advanced prostate cancer, usually involves drugs that interfere with testosterone. But testosterone promotes bone formation, so those drugs can wind up weakening bones.

Some medications affect bones in both sexes. Long-term cortisone treatment for conditions such as asthma or rheumatoid arthritis can diminish bone mass. The proton-pump inhibitors (Nexium, Prevacid, others) used to treat gastroesophageal reflux disease (GERD) and the selective serotonin reuptake inhibitor antidepressants (Paxil, Prozac, others) have come under scrutiny after the publication of studies suggesting that they, too, may contribute to bone loss. Experts warn that it’s too early to draw firm conclusions about the danger to bone health from these drugs. Still, talk with your doctor if you’re taking these medications.

Bone health advice: the same for all?

Lifestyle and health habits also are a major factor in osteoporotic risk, for both men and women. Smoking and heavy alcoholic drinking weaken bones. Interestingly, men are more likely than women to engage in those behaviors.

Keeping bones strong is yet another reason to exercise. Vitamin D is also important for bone health — as well as overall good health. Many experts now say we should be getting at least 800 to 1,000 international units (IU) of vitamin D daily, especially during the winter months in the northern latitudes when limited sunlight reduces the amount of the vitamin produced naturally by the skin.

But when it comes to perhaps the most familiar prevention tip — keep your calcium intake high — the recommendations for men are cloudier. Many studies point to an association between long-term daily calcium intake at levels of 1,500 mg or more and a greater risk of developing advanced prostate cancer — although it’s important to note that not all have. On the other hand, there’s no question that some calcium is needed to maintain bone strength, and there’s a string of results that suggest the mineral may lower colon cancer risk. Researchers also note that the calcium–prostate cancer connection may stem from low vitamin D intake.

Great Britain set its daily calcium recommendation at 700 milligrams (mg), which may be closer to the amount that most men should be consuming. For men in danger of developing osteoporosis, the right balance may be about 700 mg to 1,000 mg of calcium a day, which can be achieved with a normal diet that includes one to two servings of dairy products, and plenty of vitamin D, which usually means taking the vitamin in pill form.

Benefiting from women’s experience

Men are fortunate because women have pioneered osteoporosis diagnosis and treatment. Men may, however, have fewer treatment choices at this time because some drugs have been tested only in women. Alendronate (Fosamax), the oldest and best-studied drug in the bisphosphonate class, has been shown to be effective in men. An alternative for men receiving androgen deprivation therapy is one of the selective estrogen receptor modulator drugs. These medications, originally developed to treat breast cancer, help preserve bone by mimicking the action of estrogen. And clinical trials show that an experimental drug, denosumab, may have promise for treating men with bone loss resulting from hormonal therapy.

From the Harvard Health eNewsletter

Processed Meat is a Real Health Risk

2010-07-27T21:11:00.000-04:00

Check out this Reuters Article!

Canned Foods May Expose People to BPA

2010-07-27T21:07:00.001-04:00

Evidence mounts on the levels of BPA in canned foods.

Autism Diet May Not Improve Symptoms

2010-07-27T21:06:00.001-04:00

Check out this WebMD article!

Beer Belly Increases Alzheimer's Risk

2010-07-27T21:03:00.000-04:00

People who carry a lot of weight around their middle are at increased risk of developing dementia, say researchers.

A US study of more than 700 adults showed that being overweight is associated with smaller brain volume, a factor linked with dementia.

The finding was particularly strong in those with high levels of visceral fat - fatty tissue which sits around the organs, Annals of Neurology reported.

More than 750,000 people in the UK have a form of dementia.

The researchers from Boston University School of Medicine looked at people with an average age of 60 years old, 70% of whom were women.

They measured body mass index, waist circumference and used scans to look at the amount of abdominal fat.

The results showed that as BMI increased, brain volume decreased - a finding that has been reported in other studies.

But the findings also showed a closer connection between abdominal fat and the risk of dementia.

The link between visceral fat around the central organs and smaller brain volume was independent of overall weight.

Prevention

Study leader Dr Sudha Seshadri concluded: "Although these findings are preliminary, they could improve our understanding of the mechanisms underlying the relationship of obesity with dementia, with potentially important implications for prevention strategies."

Dr Susanne Sorensen, head of research at the Alzheimer's Society, said: "We have all heard how a beer belly can be bad for our heart, but this study suggests carrying excess abdominal weight could also increase your risk of getting dementia.

"This is not really surprising as a large stomach is associated with high blood pressure, cholesterol and diabetes - all major risk factors for dementia."

She said more work was needed to properly understand the link between dementia and obesity.

Rebecca Wood, chief executive of the Alzheimer's Research Trust, said: "These findings add to the growing body of evidence showing that mid-life health influences dementia risk.

"It is never too late to adopt a healthy lifestyle and to keep weight in check. What's good for our bodies may be good for our brains."

Advice from Harvard Health

2010-07-27T20:59:00.000-04:00

Advice to women about supplements—use selectively

Once we believed it was possible to compensate for dietary deficiencies by popping a multivitamin every day. But research suggests that multivitamins may not be all they’re cracked up to be.

Moreover, many multivitamins contain some micronutrients in amounts greater than those recommended in the government’s Dietary Guidelines for Americans. If you choose to take a multivitamin, take one daily—no more. It’s an especially bad idea to take extra multivitamins in an effort to ramp up your intake of a single micronutrient. Doing so means you’re sure to get too much of other vitamins and/or minerals, which can be harmful.

Meanwhile, the benefits of multivitamins remain uncertain. The Women’s Health Initiative study concluded that postmenopausal women who took multivitamins did not have a lower death rate than others and were just as likely to develop cardiovascular disease or cancers of the lung, colon and rectum, breast, and endometrium. These results are consistent with findings from other studies. And in 2006, the NIH said there wasn’t enough evidence for a recommendation about taking multivitamins.

Little or no evidence of protection

There’s also been little or no evidence of protection against cardiovascular disease or cancers from a number of individual vitamin supplements, including vitamin E, vitamin C, beta carotene, and the B vitamin trio — B₆, B₁₂, and folic acid. Recent research suggests that potential harm has been added to the mix. In 2008, a Cochrane Collaboration review found that low-risk people in trials for a host of diseases who were given supplements of vitamin A, vitamin E, and beta carotene had a slightly higher death rate. And there’s some evidence that excess folic acid (the synthetic version of folate, a vitamin found abundantly in vegetables, fruits, and grains) may be contributing to an uptick in colon polyps. Both observations warrant further study.

Experts agree that the best way to get the nutrients we need is through food (see list of nutrient-dense foods below). It is likely that what counts is the synergistic interactions of these nutrients — which might also help explain why trials of single nutrients often don’t pan out.

However, it may be too soon to draw the line on all supplements. Adequate calcium and vitamin D are essential in preserving bone density. Although you may be getting the recommended 1,200-mg calcium requirement in your diet, it may be almost impossible to get the recommended 1,000 mg of vitamin D, which is essential for calcium absorption, through food intake and sun exposure.

Nutrient-dense foods

Nutrient-dense foods have a lot of nutrients relative to the number of calories they contain. Some examples of foods that pack a nutritional punch are:

Avocados
Chard, collard greens, kale, mustard greens, spinach
Bell peppers
Brussels sprouts
Mushrooms (crimini and shiitake)
Baked potatoes
Sweet potatoes
Cantaloupe, papaya, raspberries, strawberries
Low-fat yogurt
Eggs
Seeds (flax, pumpkin, sesame, and sunflower)
Dried beans (garbanzo, kidney, navy, pinto)
Lentils, peas
Almonds, cashews, peanuts
Barley, oats, quinoa, brown rice
Salmon, halibut, cod, scallops, shrimp, tuna
Lean beef, lamb, venison
Chicken, turkey

Does Eating Brown Rice Reduce Diabetes Risk?

2010-07-27T20:47:00.001-04:00

Check out this ABC news story!

High-Dose Vitamin D Linked With Increased Fracture Risk Among Older Women

2010-07-27T20:42:00.000-04:00

Women aged 70 and older who received a single annual high dose of vitamin D experienced a higher rate of falls and fractures compared with women who received a placebo, according to a study in The Journal of the American Medical Association.

The results of studies investigating the effects of cholecalciferol (vitamin D) supplementation on falls and fractures have been inconsistent, with some meta-analyses indicating a reduced fracture risk, while others have concluded that vitamin D supplementation is ineffective or may increase the risk of fracture. For individuals attempting to modify their risk of falls or fractures via vitamin D, adherence to daily supplementation is typically poor, according to the article.

Kerrie M. Sanders, PhD, of the University of Melbourne in Australia, and colleagues conducted a study to examine whether high-dose cholecalciferol (500,000 IU) given orally once per year to older women would reduce falls and fractures. The vitamin D was given in a single, high dose to address low adherence and to be a practical intervention easily translated to clinical practice. The trial included 2,256 community-dwelling women aged 70 and older considered to be at high risk of fracture who were recruited from June 2003 to June 2005 and were randomly assigned to receive 500,000 IU of cholecalciferol or placebo each autumn to winter for three to five years.

The trial participants had a total of 5,404 falls over the study period, with 74% of 837 women in the vitamin D group and 68% of 769 women in the placebo group having at least one fall. Analysis indicated that women in the annual high-dose vitamin D group experienced 15% more falls. Women in the vitamin D group had 171 fractures vs. 135 in the placebo group, with 26% more fractures for participants in the vitamin D group, who also had a 31% higher incidence of falls in the first three months following dosing.

“This is the first study to demonstrate increased risk of falls associated with any vitamin D intervention and the second study to demonstrate an increased fracture risk associated with annual high-dose vitamin D therapy in elderly women. Our study used the largest total annual dose of vitamin D (500,000 IU) reported in any large randomized controlled trial, raising the possibility that the adverse outcome is dose-related. The opposing outcomes of 2 studies that used the same total annual dose (300,000 IU intramuscularly) suggest that the dosing regimen (ie, 4 monthly vs. annually) rather than the total dose might determine the outcome,” the authors wrote.

— Source: American Medical Association

Garlic: Head of the Allium Family

2010-07-27T20:32:00.000-04:00

Long before mankind had laboratories, garlic was credited with powerful abilities. Vampires and demons were not only repelled by garlic, but sowing it into garden furrows was thought to keep away pests. It was eaten in ancient Egypt to increase physical strength and through the ages was used to cure everything from toothaches to tuberculosis.Garlic, onion’s pungent relative, shows health-boosting qualities in study after study. The phytochemicals that cause its strong taste and unmistakable fragrance also go to work as health protectors when you eat the so-called stinking rose.

Fresh garlic bulbs are best kept in a cool, dark place up to 8 weeks. Once broken, the cloves are peeled as needed for cooking. Researchers have discovered that mincing your garlic and letting it sit uncovered at room temperature for 10–15 minutes before cooking it will activate its cancer-fighting phytochemicals. Even though roasting garlic doesn't bring out the phytochemicals like mincing does, using garlic in any way still adds some of these healthy compounds to your meal.

Garlic shares its health-protecting compounds with other allium kin: onions, leeks, shallots, chives and scallions, to name a few. But none of them seem to bring out such passion in great cooks and food lovers worldwide.

Garlic is celebrated at summer festivals around the nation—just search for "Garlic Festivals 2010" on your web browser. They feature all kinds of treats made with garlic, even garlic ice cream.

Afficionados of garlic say there are two types, hard– and soft–necked garlic, with many varieties in those two categories. Examples of hard-necks are: Porcelain, Purple Stripe, Marbled Purple Stripe, Glazed Purple Stripe and Rocambole; and soft-necks called Artichoke and Silverskin. Garlic farmers sometimes harvest the scapes—long, green stems of the flowers that grow from the bulbs. Prepared in the same ways as greens, sautéed, in soup or tossed into salads, they have a subtle garlic flavor. Look for them at farmers’ markets.

Sautéeing garlic itself in olive oil smells heavenly, but be sure to set the stove heat at medium-low and stir continually for 1–2 minutes, because garlic can brown and burn quickly.

Roasting a whole head of garlic softens the cloves and mellows their flavor so you can spread them on whole-grain toast for a healthy treat: just trim the top tips of the cloves while leaving the bulb intact, then place it on a baking pan, sprinkle with extra-virgin olive oil and roast at 350 degrees for 30–40 minutes. You can find more tips for using garlic from the Garlic Seed Foundation.

Almost any Mediterranean cuisine—from tomato sauce to hummus—uses garlic, and one classic from that region is Pesto Sauce for pasta. But garlic has been a favorite ingredient throughout history from Asia to France. Check out AICR’s Test Kitchen to search for garlic recipes.

Source: From AICR eNewsletter

Coconut Water: Health or Hype?

2010-07-27T20:30:00.001-04:00

Coconut water is the latest beverage trend and its health claims are many, from preventing cancer to curing hangovers. But does coconut water actually live up to all the health hype?

Can this Latest Wonder Drink Cure So Many Ills?

Cool Coconut Insides

Coconut water is the clear liquid found in young coconuts. This differs from coconut milk, a thicker, white liquid made from adding water to pulped coconut meat. (Coconut cream is similar to coconut milk, but it’s made with a higher ratio of coconut to water.)

Coconut water has long been a popular drink in the Caribbean and Southeast Asia, but only recently has it weaved its way into the beverages aisles and familiar food products. Today, sales of coconut water are booming. Coconut water is one of the fastest growing new beverages in the United States, according to Beverage World, with sales increasing by the millions annually. Sales at one of the major coconut-water companies, Vita Coco, jumped from about $4 million in 2007 to $20 million in 2009.

Food manufacturers have added coconut water to fruit juices, yogurt, sports drinks, sorbets, and even vinegar. For beverages, you can find pure coconut water or choose from many flavors, such as mango, peach, and passion fruit. Labels on these products boast the healthy sounding benefits, such as potent antioxidants and electrolytes.

Can It Do That?

Part of the reason for coconut water’s growth spurt may be linked to its many health claims. On nutrition websites and blogs, the health claims of coconut water are numerous, including its ability to prevent cancer. It is said to slow aging, promote smoother skin, regulate blood pressure, lower cholesterol, prevent hangovers, break up kidney stones, and cure a range of digestive disorders.

Sound too good to be true? You’re right.

Like all plant-based foods or beverages, coconut water contains phytochemicals and as well as minerals and vitamins. (See chart.) Yet some coconut water health claims are plain wrong and for others, right now the research is too limited to confirm.

The Big Ones:

When it comes to cancer, no major studies link coconut water to cancer prevention. Some of the compounds in coconut water, such as selenium, have antioxidant properties and fight cancer in the lab, but many common fruits and vegetables are packed with these compounds.

There are several animal studies suggesting coconut water can lower cholesterol and blood pressure, but this research is too preliminary to make claims about it.

Nutritional Value of Coconut Water
	Coconut Water, 1 cup (240 grams)	% DV (based on a 2000 calorie diet
Calories	46	2.3%
Calories from fat	4	6.0%
Total Carbohydrates	9	3.0%
Sodium (mg)	252	10.5%
Potassium (mg)	600	17.0%
Sugars (grams)	6	n/a
Protein (grams)	2	4.0%
Vitamin C (mg)	6	10.0%
Magnesium	60	15.0%
Selenium	2	3.0%

Source:http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl

From the AICR eNewsletter

Rehydrating:

The most convincing studies appear to be focused on coconut water’s ability to rehydrate the body after exercise; in this, research suggests coconut water may help.

When someone exercises heavily, the body can lose electrolytes via sweat. Electrolytes are elements that carry a charge, either positive or negative. The natural balance of electrolytes keeps our body’s cells running smoothly.

Sodium, potassium and magnesium are electrolytes, and coconut water has them all especially sodium and potassium. The handful of studies on exercise and coconut water suggests that after vigorous exercise, coconut water has the same positive effect as a sport drink. But most people do not exercise at such strenuous levels that they would need to replenish their electrolytes.

(Reportedly, when intravenous (IV) solution was in short supply during World War II and Vietnam, doctors turned to coconut water as their IV supply.)

And Many More?

As for the host of other healing benefits attributed to coconut water, such as helping hangovers or smoothing wrinkles, there’s no hard research to back them up.

The Coco-Good of It

Even without all the cure-alls, coconut water can be a great beverage choice. If you like the taste of it, enjoy. Compared to many beverages, coconut water may be a healthier option; it contains nutrients and relatively few calories. It’s especially high in potassium and vitamin C. To cut calories, you could try replacing your higher calorie beverages for a coconut water drink.

The drawback to coconut water is that it’s high in sodium. In fact, the sodium content is higher than that found in a small 1-ounce bag of potato chips. Americans already consume sodium in excess, so if you are eating or drinking it regularly, make sure to watch how much sodium you are getting throughout the day.

Keep in mind there is no one heal-all Superfood. For cancer prevention and overall good health, there is no substitute for the three basics: an overall healthy diet, staying a healthy weight, and daily physical activity.

Edamame!

2010-07-27T20:24:00.003-04:00

Try this healthy treat on salads, as a side dish, mixed with pasta, or anyway you can think to use it!

Nutrition info:

1/2 cup shelled

100 calories

5 grams fat

7 grams carboyhydrate

1 gram fiber

8 grams protein

Enjoy!

Website Maintenance

2010-07-13T08:49:00.002-04:00

Nurturing Nutrition Online is currently under going some maintenance. Please check back here for the latest in nutrition news until the site is up and running again. Thank you!

Sign the Petition!!!

2010-04-20T22:29:00.001-04:00

Nurturing Nutrition to be a Vendor at Open House!

2010-04-09T22:16:00.002-04:00

Western Mass Wellness

Open House – Saturday, April 17^th – 12Noon – 6PM

A Fantastic Day planned!

1:00 - Natural Soap Products – Kiernan Rushford will speak on the benefits of using natural products – Good for your skin… naturally.

2:00 - Clinical Aromatherapy - Monica Gagnon, RN – Clinical Aroma Therapist will explain the benefits of using essential oils in everyday living.

2:30 - Yoga Breath for Relaxation – Mark Gagnon will show how using essential oils with the Yoga Breath will accentuate an already great course of therapy.

And… our Spotlighted Speaker for the Afternoon at 3:PM will be
Dr. Steve Sobel giving his nationally known presentation… Yes You Can! –
How to Live Your Greatest Dreams and Get What You Want Out of Life™

Due to the small and intimate setting, space is limited, so be sure to call to register as well as get directions to the Center.

There will be great gifts for sale for Mother’s Day
as well as for simply pampering yourself!

Also at the Open House will be Wellness Partners: Gabrielle Riola, RD and Maribeth McNair our very own Happy Medium giving intuitive readings.
$25 per 15 minutes (and worth every penny!)
Slots are filling fast, call to reserve your spot.

There will be a $5 fee for the Open House that will cover all speakers, light refreshments as well as a chance to win some great door prizes.

Western Mass Wellness
The place to be… in Western Mass… for Wellness.

West Springfield, MA – www.westernmasswellness.com – 413-73B-WELL (732-9355)

New Law for Restaurant Labeling!

2010-04-03T23:32:00.000-04:00

It's finally coming! Restaurant labeling!

Gluten Free Trend on its Way Out

2010-04-03T23:30:00.001-04:00

Some people do need to eat gluten free, but now everyone! Check it out!

The Evils of High Fructose Corn Syrup

2010-04-03T23:28:00.002-04:00

Researchers find that High Fructose Corn Syrup DOES contribute to more rapid weight gain than table sugar. Check it out!

A Certain Form Of Body Fat Inflammation Is Necessary For Fat Cell Turnover In The Lean, Healthy State

2010-04-03T23:24:00.000-04:00

Main Category: Endocrinology
Also Included In: Diabetes
Article Date: 26 Mar 2010 - 2:00 PDT

It has been a common opinion that inflammation in adipose tissue may cause insulin resistance, and thereby type 2diabetes. However, recent research from the Swedish medical university Karolinska Institutet, published in the New England Journal of Medicine, question the theory that inflammation in the body fat is only pernicious. Instead the findings suggest that a certain form of body fat inflammation is necessary for fat cell turnover in the lean, healthy state.

In 2008 the same group of researchers showed that adult humans constantly produce new fat cells to replace equally rapid break down of the already existing fat cells due to cell death, and that overweight people generate and replace more fat cells than do lean. It is also well established that obesity is a very strong risk factor for the most common form of diabetes (type 2). The mechanisms linking obesity to diabetes are not clear, but it is believed that disturbances in the function of adipose tissue which are induced by obesity impair the action of insulin on carbohydrate and lipid metabolism (insulin resistance) thereby causing type 2 diabetes.

One of the most investigated pathogenic factors behind the link between insulin resistance and obesity is inflammation of adipose tissue (i.e. where the body fat is stored). Adipose inflammation is pronounced among obese and even more so when obesity is accompanied by type 2 diabetes.

"The hypothesis has been that inflammation in adipose tissue indirectly causes insulin resistance and thereby type 2 diabetes", says Professor Peter Arner, who led the study. "However, when we investigated adipose tissue from healthy and lean young women, we found that inflammation also is necessary for fat cell turnover in the lean, healthy state."

The researchers determined the expression of a number of inflammatory factors produced by the adipose tissue. The most important of these factors in adipose tissue is the signal protein TNF-alpha. This so called cytokine influences the generation, growth and death of fat cells in the body (adipocyte turnover) and also inhibits insulin action thereby causing insulin resistance. The researchers also observed a very strong relationship between, on the one hand, the ability of adipose tissue to produce and secrete TNF-alpha and, on the other hand, the size and number of fat cells in the adipose tissue among the healthy, lean women.

"This observation was only made for TNF-alpha, since there was no relationship between other inflammatory factors and adipocytes size or number", says Professor Arner. "Furthermore, the relationship was not found in obese women who were investigated at the same time as the lean ones."

Professor Arner and his group will now continue their search for how TNF-alpha and other factors regulate the regeneration and break down of fat cells, with the goal to find new targets in adipose tissue for medical treatment of type 2 diabetes.

Citation
'Tumor Necrosis Factor Alpha and Regulation of Adipose Tissue'
Erik Arner, Mikael Rydén, Peter Arner
New England Journal of Medicine, 25 March 2010.

Source
Karolinska Institutet

Resveratrol

2010-04-03T23:20:00.001-04:00

Great info on the benefits of resveratrol.

Problems with Posted Nutrition Information

2010-04-03T23:04:00.001-04:00

Another great article from Skinny in the City!

The Many Benefits of Eggs!

2010-04-03T23:03:00.003-04:00

Check out this Skinny in the City article on the many reasons to eat eggs in moderation!

Sushi!!!

2010-04-03T22:57:00.000-04:00

Great tips on making a sushi meal, a healthy meal! Hungry Girl!

How Sleep Loss Threatens your Health

2010-04-03T22:53:00.001-04:00

Many people don’t realize that lack of sufficient sleep can trigger mild to potentially life-threatening consequences, from weight gain to a heart attack.

Viral infections

Anecdotal evidence supports the notion that when you’re tired and run-down, you’re more likely to get sick. A 2009 study in Archives of Internal Medicine offers some proof. Researchers tracked the sleep habits of 153 men and women for two weeks, then quarantined them for five days and exposed them to cold viruses. People who slept an average of less than seven hours per night were three times as likely to get sick as those who averaged at least eight hours.

Weight gain

Not getting enough sleep makes you more likely to gain weight, according to a 2008 review article in the journal Obesity that analyzed findings from 36 different studies of sleep duration and body weight.

The link appears to be especially strong among children. Lack of sufficient sleep tends to disrupt hormones that control hunger and appetite, and the resulting daytime fatigue often discourages you from exercising. Excess weight, in turn, increases the risk of a number of health problems—including some of those listed in the following paragraphs.

Diabetes

A 2009 report in Diabetes Care found a sharp increase in the risk of type 2 diabetes in people with persistent insomnia. People who had insomnia for a year or longer and who slept less than five hours per night had a threefold higher risk of type 2 diabetes compared with those who had no sleep complaints and who slept six or more hours nightly. As with overweight and obesity (which are also closely linked to type 2 diabetes), the underlying cause is thought to involve a disruption of the body’s normal hormonal regulation resulting from insufficient sleep.

High blood pressure

Researchers involved in the diabetes study also evaluated risk of high blood pressure among the same group of people, which included more than 1,700 randomly chosen men and women from rural Pennsylvania.

As described in a 2009 article in the journal Sleep, the researchers found the risk of high blood pressure was three-and-a-half times greater among insomniacs who routinely slept less than six hours per night compared with normal sleepers who slept six or more hours nightly.

Heart disease

A number of studies have linked short-term sleep deprivation with several well-known risk factors for heart disease, including higher cholesterol levels, higher triglyceride levels, and higher blood pressure.

One such report, published in a 2009 issue of Sleep, included more than 98,000 Japanese men and women ages 40 to 79 who were followed for just over 14 years. Compared with women who snoozed for seven hours, women who got no more than four hours of shut-eye were twice as likely to die from heart disease, the researchers found.

One common cause of poor sleep, sleep apnea—a life-threatening condition in which breathing stops or becomes shallower hundreds of times each night—also raises heart disease risk. In the Wisconsin Sleep Cohort study, people with severe sleep apnea were three times more likely to die of heart disease during 18 years of follow-up than those without apnea. When researchers excluded those who used a breathing machine (a common apnea treatment), the risk jumped to more than five times higher. Apnea spells can trigger arrhythmias (irregular heartbeats), and the condition also increases the risk of stroke and heart failure.

Mental illness

A study of about 1,000 adults ages 21 to 30 found that, compared with normal sleepers, those who reported a history of insomnia during an interview were four times as likely to develop major depression by the time of a second interview three years later. And two studies in young people—one involving 300 pairs of young twins, and another including about 1,000 teenagers—found that sleep problems developed before a diagnosis of major depression and (to a lesser extent) anxiety. Sleep problems in the teenagers preceded depression 69% of the time and anxiety disorders 27% of the time.

Mortality

In the Japanese heart disease study described above, short sleepers of both genders had a 1.3-fold increase in mortality compared with those who got sufficient sleep. Severe sleep apnea raises the risk of dying early by 46%, according to a 2009 study of 6,400 men and women whom researchers followed for an average of eight years. Although only about 8% of the men in the study had severe apnea, those who did and who were between 40 and 70 years of age were twice as likely to die from any cause as healthy men in the same age group.

Clearly, getting enough sleep is just as important as other vital elements of good health, such as eating a healthy diet, getting regular exercise, and practicing good dental hygiene. In short, sleep is not a luxury but a basic component of a healthy lifestyle.

Lawsuit claims PCBs found in 10 fish oil supplements; product labeling sought

2010-04-03T22:49:00.001-04:00

By JONDI GUMZ

Posted: 03/02/2010 09:14:00 PM PST

Updated: 03/02/2010 09:16:07 PM PST

SANTA CRUZ - People buying certain fish oil supplements to get the benefit of omega-3 fatty acids are ingesting chemicals banned in 1979, according to environmental advocates who filed a lawsuit Monday aimed at forcing manufacturers to warn consumers.

The lawsuit names five makers of supplements found to contain polychlorinated biphenyl compounds, drugstores CVS and Rite Aid, which sell those products, and Omega Protein Inc., of Houston, which touts itself as the world's largest producer of omega-3 fish oil.

Attorney David Roe filed the suit in San Francisco Superior Court contending Proposition 65, a law he helped write, requires consumers to be warned when products contain toxic ingredients above the limit deemed safe by regulators.

Some of the tested supplements exceed California's daily limit for PCBs by a factor of 10 in terms of the cancer risk, Roe said.

A limit has not been set for the risk of birth defects. The U.S. Environmental Protection Agency has been studying that risk for 20 years, said co-plaintiff Benson Chiles, director of the Coastal Ocean Coalition in New Jersey.

"Our message to the public is: 'Buyer beware,'" Chiles said.

Manufacturers of the supplements contest the results of the tests, saying their products are safe.

Two companies whose products were tested issued swift responses.

Twinlab's chief science officer, Greg Grochoski, said the two Twinlab Norwegian cod liver oils tested are distilled

to reduce impurities such as PCBs and meet government standards.

"Twinlab cannot comment on the validity or accuracy of the test results referenced in a press release" issued by the California plaintiffs, added spokesman Justin Boone, noting Twinlab products were reported as having among the lowest levels of impurities.

Stephen McCauley of public relations firm Porter Novelli responded for Pharmavite LLC, which makes Nature Made fish oil supplements, saying its products comply with all federal laws as well as "the stringent industry standards" set by the Council for Responsible Nutrition, a trade group.

"PCBs are ubiquitous within the environment, which means that all fish - whether fish found in oceans and rivers or fish oil supplements - contain at least trace amounts of PCBs," said Erin Hlasney of the Council for Responsible Nutrition. "The lawyers are using California's Prop. 65 statute to bring attention to their case by attempting to frame this as a public health concern, when in reality, fish oil has enjoyed decades of safe use."

Chris Manthey, a Surfrider volunteer in New Jersey and one of the plaintiffs, said, "Many of them say their supplements have been 'treated' to remove or reduce PCBs. Since they don't say how much PCB contamination is still left, even consumers who choose 'treated' supplements can't know what PCB levels they're swallowing."

The tests, done by a California lab at a cost of $1,000 per product, measured PCBs two ways, according to the plaintiffs.

One way determines daily exposure to PCBs by looking at all 209 separate compounds in the PCB chemical family. The second way looks at toxicity based on the 12 most toxic compounds in the PCB family.

Some supplements did better on one test than the other. Now Foods cod liver oil and salmon oil were high in daily exposure to PCBs and lower on the toxicity measure. Nature Made cod liver oil was high in terms of the toxicity measure and lower in terms of daily exposure if taken as directed.

Roe said more expensive products did not necessarily get better results.

The plaintiffs, which include the Mateel Environmental Justice Foundation of Eureka, said they selected products based on a survey by the Environmental Defense Fund of fish oil purification practices at 75 companies.

"We were not cherry-picking," said Manthey, noting the exposure level for Now Foods shark liver oil was low.

Scott Daniel, marketing communications manager at Now Foods, said the company has been investigating the concerns raised by environmental advocates for months.

"The current testing methods for PCBs are highly variable and incomplete," Daniel said. "There are no universal standards to test for the 209 different compounds that are included under the term PCB. However, we believe we are in compliance with the most widely followed industry and regulatory standards."

Daniel recommended consumers choose products made from small fish with short life spans, such as anchovies and sardines.

Solgar and GNC, manufacturers of other products named in the lawsuit, did not respond immediately.

New Leaf Community Market, a local organic health food chain, has been stocking nine brands of fish oil supplements at its Felton store, but once vitamins manager Tracy Frankl heard about the lawsuit, she pulled Twinlab's emulsified Norwegian cod liver oil off the shelf.

"We don't want to sell a product we don't feel is safe," said New Leaf co-owner Scott Roseman.

He said New Leaf would talk to fish oil manufacturers about their products and their labeling.

Three local companies make supplements with fish oil, but none was tested for this lawsuit.

"We feel consumers should have access to accurate information about environmental contaminants and that complete transparency around freshness and purity is very, very important," said Tiffany Diehl, strategic project manager at Nordic Naturals in Watsonville.

The company has participated in third-party testing and posts results on its Web site, she said.

Marci Clow, senior product research director at Rainbow Light in Santa Cruz, declined to comment and Threshold Enterprises of Scotts Valley did not immediately respond.

Soquel resident Madelaine Hairrell, who takes fish oil to lower cholesterol, was surprised by the findings.

"It may change the way I take supplements," she said. "I look on the labels to see which is the most natural and unpolluted. I try to get the best quality I can afford."

10 PRODUCTS TESTED

n Nature Made cod liver oil and odorless fish oil; manufacturer Pharmavite LLC in Northridge

n Twinlab Norwegian cod liver oil and emulsified Norwegian cod liver oil; manufactured in American Fork, Utah

n Now Foods shark liver oil, double strength cod liver oil and salmon oil; manufactured in Bloomingdale, Ill.

n Solgar 100 percent pure Norwegian shark liver oil complex and Norwegian cod liver oil; manufactured in Leonia, N.J.

n GNC liquid Norwegian cod liver oil; manufactured in Pittsburgh

Lab tests of these 10 fish oil supplements containing omega-3 fatty acids found they contain some of the 209 polychlorinated biphenyl compounds known to cause cancer and birth defects.

PCBs became subject to California's Prop. 65 warning requirement in 1989 for cancer and in 1991 for birth defects. Once widely used in electrical transformers, PCBs were banned by Congress in 1979, but the Great Lakes and the Hudson River remain contaminated despite cleanup efforts. The chemical, which was made to last a long time without breaking down, accumulates in the food chain.

SOURCE: www.fishoilsafety.com

http://www.mercurynews.com/ci_14501591?source=most_viewed

Portion Sizes Matter!

2010-04-03T22:48:00.000-04:00

Portion Matters

Only mere decades ago, a typical bagel was 3 inches wide and had about 140 calories. Today, double that. From baked goods to restaurant meals, today’s portions are often double the recommended serving size. A 2003 study found that the portions of common foods on the market were two to eight times larger than standard serving sizes.

The Nutrition Facts Label on food packages were intended to help, providing consumers with nutrition and calorie information for a standardized serving. Serving sizes on food labels were based on surveys of the average amount of food consumed at one time, and were meant to serve as a way to compare products.

Buy a liter of soda and the calories given can match a serving size of 8 ounces, according to the Nutrition Label; purchase the commonly-sold 12-ounce can and the calories link to the full can, which is stated as a serving size. Soda also comes in 8-ounce bottles, which are also listed as a serving size on the Nutrition Facts Label.

Yet as portions have increased overall, the Nutrition Facts Label may inadvertently lead to people underestimating their calorie count.

Start munching from a bag of potato chips and unless you stop at 6 chips for some brands, the serving size on the label, it’s easy to rack up triple the calories. A can of soup may be 1.5 or 2 serving sizes, even though many will eat the entire can. The calories listed for your morning cereal generally covers three-quarters of a cup a portion far less than most people actually eat.

What’s a Healthy Eater to Do?

Nutrition Facts Label Serving Size:
Based on surveys, this is the amount of food usually eaten at one time; established in 1993 in order to help people compare products.

USDA Serving Size:
a standard amount, according to USDA data, used to assist people in meeting dietary recommendations.

Portion Size:
how much food you actually eat

The FDA has begun re-evaluating front-of-package labels. Currently, almost all packaged food products are required to post Nutrition Information, which is usually placed on the side or back of the product. One idea the FDA is researching is having the nutrition information placed on the front of the package where consumers would see it more easily. Another possibility is to increase the serving sizes.

Until that happens, or even if it does, there are simple strategies you can use to help you gain more control of your portion sizes.

Tips for Healthy Portion Control

Eat from smaller dishes, such as luncheon or salad plates.
Estimate portions with some visual cues (see chart).
Try measuring your food out for a few days to see the amount you are really eating.
Look carefully at the serving size on the Nutrition Facts Label to see how many calories and nutrients you are really eating.
Follow AICR’s New American Plate, which emphasizes portion and proportion with a wide variety of foods that can promote health

USDA's standard serving sizes help you assess the portions you eat.

Standard Serving Sizes

FOOD	SERVING	LOOKS LIKE
Chopped Vegetables	1⁄2 cup	1⁄2 baseball
Raw Leafy Vegetables (such as lettuce)	1 cup	1 baseball or fist for average adult
Fresh Fruit	1 medium piece	1 baseball
Fresh Fruit	1⁄2 cup chopped	1⁄2 baseball
Dried Fruit	1/4 cup	1 golf ball
Pasta, Rice, Cooked Cereal	1⁄2 cup	1⁄2 baseball
Ready-to-Eat Cereal	1 oz. varies from 1⁄4 cup to 1? cups	EMPTY CELL
Red Meat, Poultry, Seafood	3 oz. (boneless cooked weight from 4 oz. raw)	Deck of cards
Dried Beans	1⁄2 cup cooked	1⁄2 baseball
Nuts	1⁄3 cup	Level handful for average adult
Cheese	1? oz.	4 dice or 2 9volt batteries

Visit AICR’s The Nutrition Facts Label to find out what each line on the Nutrition Label means.

His and Her Heart Disease, Part 2

2010-04-03T22:41:00.000-04:00

Women and men share most risk factors for heart disease — including high cholesterol, inactivity, obesity, high blood pressure, and smoking — but there are some gender differences in its development, symptoms, and prognosis.

Men and women who want to live a heart-healthy life together can devise a single diet and exercise program that will suit them both. But their paths diverge at pill time and cocktail hour.

Aspirin. Baby aspirin should have a place on a man’s medicine shelf 10 years before a woman’s. Men at risk for heart attack are advised to take a low-dose aspirin daily starting at age 45, but women are told to hold off until they’re 55, and then to take it for the purpose of preventing strokes. For both genders, the protective effects of aspirin have to be weighed against the gastrointestinal risks.

Alcohol. While two drinks a day may keep a man’s cardiologist away, they may hasten a woman’s journey to the ER. Women are limited to a single drink because their bodies hang on to alcohol longer: lower levels of the liver enzymes that break down alcohol keep concentrations in a woman’s blood higher for longer periods. As a result, alcohol abuse has more serious effects on women’s hearts than on men’s, as evidenced by studies of patients with alcoholic cardiomyopathy — a weakening of the heart muscle.

Differences in symptoms

When the coronary arteries are obstructed or constricted so that the heart muscle isn’t receiving the oxygen it needs to do its work, the body feels the results. Both men and women may experience angina, the classic sign of coronary artery disease characterized by chest pain, a cold sweat, nausea, and other symptoms.

But women are more likely than men to have less dramatic symptoms, such as general fatigue and a flulike malaise. And variant angina — also known as Prinzmetal’s angina — which results from coronary artery spasm and is likely to strike in the wee hours during deep sleep, is more common in women than in men.

Differences in diagnosis

When someone shows up at a medical facility with cardiac symptoms, a number of tests can be used to determine the source, beginning with resting electrocardiography (ECG), followed by stress testing, in which a person walks on a treadmill while being monitored by ECG.

However, ECG stress tests are more likely to miss cardiovascular disease in women than in men. Nuclear stress tests, in which an image indicating blood flow to the heart is made before and immediately after exercise, cost more, but they’re more reliable than ECGs in women.

Coronary angiography — an X-ray that outlines blockages in coronary arteries — is considered the gold standard for identifying the location of blockages in people with positive stress tests. But all that glitters isn’t gold for women. Because they’re less likely than men to have discrete, bulging lesions and more likely to experience microvascular disease, their angiograms may show no obstructions. Women may need two additional tests, which can be performed during angiography:

Intravascular ultrasound (IVUS) involves threading a tiny transducer into a coronary artery to capture a cross-sectional image of the artery walls. It can find arteries that have been narrowed more uniformly by atherosclerotic plaque.
Coronary flow reserve studies, in which a catheter measures the change in coronary blood flow in response to increased demand, can indicate whether the microscopic vessels in the heart wall are delivering an adequate blood supply.

Differences in treatment

For women who have uniformly narrowed coronary arteries or microvascular disease, lifestyle changes and medications are the only treatment options. For women and men with obstructive coronary lesions, angioplasty with stenting and coronary bypass surgery are equally likely to succeed in opening their arteries, but women are less likely than men to be offered these procedures.

When women do have bypass surgery or get angioplasty, they tend to be a decade older than men undergoing similar procedures. Perhaps as a result, they require longer hospital stays, have higher death rates in the weeks following the procedure, and are less likely to be referred to coronary rehabilitation centers.

The bottom line

Heart disease is still the No. 1 killer of us all, although death rates have declined by 25% since the late 1990s. Heart disease has become less deadly for a variety of reasons:

better control of risk factors like cholesterol and blood pressure
faster diagnosis,
improvements in emergency care
advances in medications and procedures

If there’s a message for men, it’s that it’s all there for the taking. Diagnostic and therapeutic protocols are made for you. Whether you’ve had a heart attack or are trying to prevent one, your greatest challenge is to adhere to a healthful diet, exercise often, have regular check-ups, and take your medication as prescribed.

The message for women: A healthy lifestyle is key, especially if you have an inflammatory disorder or an expanding waistline. If you’re depressed, get help. And if you feel unusually tired, achy, or short of breath, don’t write it off as nothing — or blame it on aging. Check with your doctor to make sure it isn’t heart disease. If you’re diagnosed with heart disease, you may have to be a little more aggressive in getting the care you need. Seek out one of the women’s heart centers that are springing up in hospitals across the nation.

From Harvard Healthletter e-Newsletter

Yoga Reduces Cytokine Levels Known to Promote Inflammation

2010-04-03T22:37:00.000-04:00

Regularly practicing yoga exercises may lower a number of compounds in the blood and reduce the level of inflammation that normally rises because of both normal aging and stress, a new study has shown.

The study, done by Ohio State University researchers and reported in Psychosomatic Medicine, shows that women who routinely practiced yoga had lower amounts of the cytokine interleukin-6 (IL-6) in their blood.

The women also showed smaller increases in IL-6 after stressful experiences than did women who were the same age and weight but who were not yoga practitioners.

IL-6 is an important part of the body’s inflammatory response and has been implicated in heart disease, stroke, type 2 diabetes, arthritis, and other age-related debilitating diseases. Reducing inflammation may provide substantial short- and long-term health benefits, the researchers suggest.

“In addition to having lower levels of inflammation before they were stressed, we also saw lower inflammatory responses to stress among the expert yoga practitioners in the study,” explains Janice Kiecolt-Glaser, PhD, a professor of psychiatry and psychology and the lead study author.

For the study, the researchers assembled a group of 50 women who were aged 41 on average. They were divided into two groups: novices, who had either taken yoga classes or who practiced at home with yoga videos for no more than six to 12 sessions, and experts, who had practiced yoga one or two times weekly for at least two years and at least twice weekly for the last year.

Each woman was asked to attend three sessions in the university’s Clinical Research Center at two-week intervals. Each session began with participants filling out questionnaires and completing several psychological tests to gauge mood and anxiety levels.

Each woman also was fitted with a catheter in one arm through which blood samples could be taken several times during the research tasks for later evaluation.

Participants then performed several tasks during each visit designed to increase their stress levels, including immersing their foot into extremely cold water for one minute, after which they were asked to solve a series of successively more difficult mathematics problems without paper or pencil.

Following these “stressors,” participants would either participate in a yoga session, walk on a treadmill set at a slow pace (0.5 miles per hour) designed to mirror the metabolic demands of the yoga session, or watch neutral, rather boring videos. The treadmill and video tasks were designed as contrast conditions to the yoga session.

Once the blood samples were analyzed after the study, researchers saw that the women labeled as novices had levels of the proinflammatory cytokine IL-6 that were 41% higher than those in the study’s experts.

“In essence, the experts walked into the study with lower levels of inflammation than the novices, and the experts were also better able to limit their stress responses than were the novices,” Kiecolt-Glaser explains.

The researchers did not find the differences they had expected between the novices and experts in their physiological responses to the yoga session. Coauthor Lisa Christian, PhD, an assistant professor of psychology, psychiatry, and obstetrics and gynecology, suggested one possible reason: “The yoga poses we used were chosen from those thought to be restorative or relaxing. We had to limit the movements to those novices could perform, as well as experts.”

Ron Glaser, PhD, a study coauthor and professor of molecular virology, immunology, and medical genetics, says the study has some fairly clear implications for health.

“We know that inflammation plays a major role in many diseases. Yoga appears to be a simple and enjoyable way to add an intervention that might reduce risks for developing heart disease, diabetes, and other age-related diseases,” he says. “This is an easy thing people can do to help reduce their risks of illness.”

— Source: Ohio State University

From Today's Dietitian e-Newsletter

BPA and Babies

2010-04-03T22:33:00.002-04:00

The FDA is concerned about babies exposure to BPA in plastics: CNN reports.

Treat the Risk, Not the Cholesterol — Study Disputes Current Recommendations

2010-04-03T22:31:00.000-04:00

A new study challenges the medical thinking that the lower someone’s cholesterol the better. Tailoring treatment to patients’ overall heart attack risk by considering all risk factors (eg, age, family history, smoking status) was more effective and used fewer high-dose statins than strategies to drive down cholesterol to a certain target level, according to the study from the University of Michigan (U-M) Medical School and VA Ann Arbor Health System.

While the study authors support the use of cholesterol-lowering statins, they conclude that patients and their physicians should consider all of the factors that put them at risk for heart attack and stroke.

“We’ve been worrying too much about people’s cholesterol level and not enough about their overall risk of heart disease,” says Rodney A. Hayward, MD, director of the VA Center for Health Services Research and Development and a professor of internal medicine at the U-M Medical School.

The National Cholesterol Education Program recommends that harmful LDL cholesterol levels be less than 130 mg/dL for most people. Patients who are at high risk should be pushed even lower to less than 70.

The U-M study took a different approach called tailored treatment, which uses a person’s risk factors and mathematical models to calculate the expected benefit of treatment by considering the following:

a person’s risk of a heart attack or stroke without treatment;
how much a statin decreases the risk; and
potential harms from the treatment.

“These are the three factors that determine the net benefit of a treatment. Our fixation on just one factor—LDL cholesterol—is leading us to often treat the wrong people,” Hayward says.

In the study, U-M physicians, who worked with Yale University School of Medicine, used data from statin trials that included Americans aged 30 to 75 with no history of heart attack. The study authors evaluated the benefit of five years of treatment that was tailored based on coronary artery disease risk factors such as age, family history, diabetes, high blood pressure, smoking status, and recently C-reactive protein.

The tailored approach was more efficient (more benefit per person treated) and prevented substantially more heart attacks, strokes, and cardiovascular deaths than the currently recommended treat-to-target approaches. The tailored strategy treated fewer individuals with high-dose statins and saved 500,000 more quality-adjusted life years.

“The bottom-line message: Knowing your overall heart attack risk is more important than knowing your cholesterol level,” Hayward says. “If your overall risk is elevated, you should probably be on a statin regardless of what your cholesterol is and if your risk is very high, should probably be on a high dose of statin.

“However, if your LDL cholesterol is high but your overall cardiac risk is low, taking a statin does not make sense for you. If your cholesterol is your only risk factor and you’re younger, you should work on diet and exercise,” Hayward continues.

“Statins also affect inflammation on the inside of our blood vessels, which is often what causes heart attacks and strokes. It’s not just a matter of cholesterol alone,” he says.

— Source: University of Michigan Health System

From Today's Dietitian e-Newsletter

Kids and Food Choking Hazards

2010-04-03T22:26:00.001-04:00

Kid's toys have choking warnings on them, why not foods that are common choking hazards for kids? Check out this CNN article on the concept.

Counting Calories

2010-04-03T22:22:00.002-04:00

Counting calories can be difficult and irritating, but it's important to know where your calories are coming from. Check out this LA Times article for more info!

Heart Disease for Men and Women

2010-02-15T11:43:00.001-05:00

His and hers heart disease, Part 1

Often said and probably true: matters of the heart affect men and women differently. And now medical research is confirming that, even in heart disease, while men and women share a lot of the same risk factors, there are some important differences.

Differences in risk

Smoking. A cigarette habit tops the list of lifestyle risk factors for men and women alike. But for women who take birth control pills, smoking increases the risk of heart attack and stroke even more.

Cholesterol. Levels of “bad” LDL cholesterol above 130 mg/dL are thought to signal even greater risk for men, while levels of “good” HDL cholesterol below 50 mg/dL are seen as greater warnings for women. High triglyceride levels (over 150 mg/dL) are also a more significant risk factor for women.

High blood pressure. Until age 45, a higher percentage of men than women have high blood pressure. During midlife women start gaining on them and by age 70, women, on average, have higher blood pressure than men do.

Inactivity. Only about 30% of Americans report getting any regular physical activity, but men tend to be more physically active than women, with the greatest disparities in the young (ages 18 to 30) and the old (65 and older).

Excess weight. Being heavy has long been thought to set one on the road to heart disease, but the location of the extra pounds may be more important than their number. Abdominal fat, which releases substances that interfere with insulin activity and promote the production of bad cholesterol, is more toxic than extra padding on the hips. Many health authorities consider a waist measurement of 35 inches or more for women and 40 inches or more for men a more precise indicator of heart disease risk than body mass index.

Diabetes. For both men and women, having diabetes more than doubles the risk of developing heart disease, but diabetes more than doubles the risk of a cardiac death in women, while raising it 60% in men.

Metabolic syndrome. Having any three of the five metabolic syndrome symptoms — abdominal obesity, high blood pressure, high triglycerides, low HDL cholesterol, and high blood sugar or insulin resistance — is riskier for women than for men, tripling the risk of a fatal heart attack and increasing the chance of developing diabetes 10-fold. The combination of a large waist and high triglycerides is especially toxic to women.

Psychosocial risk factors. The depth of the heart-head connection is still being plumbed, but there’s enough evidence to implicate certain factors as contributors to heart disease, such as chronic stress, depression, and lack of social support. Neither sex fares better than the other over all, but research indicates that some factors predominate in men and others in women.

Stress is an equal-opportunity burden. Women are twice as likely to be depressed as men and to suffer more from emotional upheaval. In fact, the reported cases of “broken heart syndrome” — the sudden, but usually reversible, loss of heart function after an intense emotional experience — are almost exclusively in older women. Anger and hostility have long been cited as risk factors in men, but that’s probably because most studies of heart disease excluded women. It’s well documented that men are more likely to lack social support — especially after retirement — than are women.

Inflammation. Chronic inflammation is now thought to set the stage for the deposition of atherosclerotic plaque. Women have much higher rates of conditions that often lead to persistent, low-grade inflammation. For example, lupus more than doubles the risk of heart attack and stroke for women.

Heart disease differences
Women	Men
Most important risk factors
Diabetes Low HDL High triglycerides Waist measurement of 35 inches or more Inflammatory disorders	High LDL High blood pressure in young men
Symptoms/disease
”Unconventional“ symptoms — fatigue, malaise, shortness of breath, nausea, depression First heart attack at average age 70 with higher fatality rate than men More likely to have microvascular disease	Unstable angina warrants immediate attention First heart attack at average age 65
Diagnostic procedures
ECG stress test less informative than nuclear test When angiography shows no discrete lesions, IVUS and pressure flow studies also should be performed.	Stress tests more reliable than in women Angiography more likely to be informative
Treatment
Less likely to have bypass or angioplasty for coronary lesions Longer hospital stays, higher complication rate	More likely to receive bypass surgery, angioplasty for coronary lesions Shorter hospital stays More likely to enter cardiac rehabilitation

In the upcoming His and hers heart disease, Part 2, we will discuss what women and men can do to reduce heart disease risk and how these approaches differ, why men and women experience different symptoms, and how physical differences between the sexes lead to diverse approaches to diagnosis and treatment. Stay tuned!

From Harvard Medical School Healthbeat eNewsletter

Soft Drink Consumption Could Boost Pancreatic Cancer Risk

2010-02-15T11:42:00.002-05:00

Check out this interesting article from US News and World Report.

Reducing Childhood Obestiy

2010-02-15T11:39:00.002-05:00

Recent studies are showing that 3 things can help reduce childhood obesity rates:

1. Eating dinner with the entire family

2. Limiting television time

3. Getting adequate sleep

Start trying to make these changes today!

A Fast Food Diet?

2010-02-15T11:37:00.002-05:00

You've heard all the hype around the Taco Bell Fast Food Diet - it's not all its cracked up to be! Check out this NY Times article.

Benefits of Chocolate!

2010-02-15T11:33:00.002-05:00

How much chocolate do you have left from Valentine's day??

It’s February and the chocolate products are plentiful.News stories touting the health benefits of chocolate including cancer prevention have spawned a wide variety of treats, from chocolate tea and bite-sized candies to chocolate-bacon bars and chocolate pasta.

Whatever your chocolate indulgence of choice, the health benefits of chocolate depend upon the type of chocolates you choose – and how many.

The Healthy Insides

Most of the health benefits touted with dark chocolate relate to cardiovascular disease. Dark chocolate is packed with flavonoids, a group of phytochemicals that act as antioxidants. Research shows that consuming chocolate increases the antioxidants in our blood. In one study comparing the antioxidants among chocolate products, cocoa powder ranked as having the highest of the chocolate products, followed by dark chocolate and milk chocolate.

A steady stream of population and lab studies link eating chocolate in moderation with heart health, including improving blood vessel function and lowering blood pressure. The flavonoids can slow the oxidation of LDL cholesterol (the "bad" type). When LDL cholesterol becomes oxidized it can clog blood vessels.

Given chocolate’s rich supply of flavonoids, researchers have also investigated whether it may play a role in cancer prevention. The studies in cancer prevention are still emerging. A recent review of studies on the cancer protective properties of cocoa concluded that the evidence is limited but suggestive. More rigorous studies should be conducted on chocolates’ cancer protective role, concluded the author, because it provides "strong antioxidant effects in combination with a pleasurable eating experience."

From Cacao to Cocoa

Whatever the chocolate, it all begins with the cacao (pronounced kuh-KOW) bean. First, the cacao bean is roasted and ground into a thick chocolate liquor (non-alcoholic). This liquor, hardened, is unsweetened chocolate. When pressure is added to the liquor, it pushes out the bean’s fat, called cocoa butter. Cocoa powder is made by drying and sifting the remaining material from the liquor.

Mix up some chocolate liquor, cocoa butter, sugar and milk, and the commercial chocolate treat emerges. In general, the higher the percentage of cacao, the darker the chocolate and the more intense the flavor. And as cacao content goes up, there’s less room for sugar.

White chocolate contains cocoa butter but not any chocolate liquor; technically it is not chocolate. (It gets its name because it contains cocoa butter.)

Chocolate by the Percents
Type	% from cacao*
Unsweetened or baking chocolate	almost 100%
Semisweet or Bittersweet	at least 35%
Milk chocolate	at least 10% at least 12% total milk ingredients
Sweet chocolate	at least 15%
Dark chocolate**	common to see 45-80%

* as defined by the U.S. Standards of Identity; A higher percentage does not imply a better chocolate; you’ll have to taste test to find your favorite.
** Not defined by U.S. Standards

Pick Your Pleasure

Of course, there are plenty of ways to get the same healthful plant compounds contained in chocolate, such as by eating fruits and vegetables. And fruits and vegetables can also offer "a pleasurable eating experience." But for chocolate lovers, you can enjoy it all.

Whether it’s dark or milk, aim for the plain chocolates without all the nougat and fillings. Just make sure to look at the calories and serving size. If you incorporate about 1 ounce of chocolate into a diet filled with fruits and vegetables, you’ll be savoring a wide variety of delicious treats – and plenty of health promoting phytochemicals.

Chocolate Fun Facts

The Mayans are believed to have discovered drinking chocolate more than 2,000 years ago; writings refer to cacao as the "food of the gods."
For the Mayans and the Aztecs, cocoa beans were used as a form of currency: An Aztec document stated the value of a tomato as 1 cacao bean; a turkey hen was worth 100.
The explorer Cortez first combined cocoa with sugar and other spices to create a version of today’s hot chocolate. Only royalty and the extremely wealthy could afford this drink.
The first modern chocolate bar is credited to an English company in the mid-1800s.
In the U.S., the first chocolate factory began in the late 1700s in New England.
Today, Americans consume almost half of the world's annual chocolate products.
Fair-trade cocoa was introduced in the U.S. in 2002; by 2008 imports increased by an average 83 percent annually.

Source: NCA

From the American Institute for Cancer Research eNewsletter

Refrigerator Revamp!

2010-02-15T11:31:00.001-05:00

Although Refrigerator Makeover: Extreme Edition is not (yet) a reality TV show, imagine a team of registered dietitians turning up in your kitchen with lights and cameras ready to redo your fridge. They rifle through the shelves and thrust these items in front of the camera:

Tupperware with a green tinged mass inside: "Is this a science project?"
Cheese in a can: "What were you thinking when you bought that?"

If this sounds like an all-too-true nightmare and your fridge is filled with soft drinks, leftover Chinese take-out, hot dogs, sausage biscuits and pizza, consider a do it yourself makeover. You might even want to take pictures before and after.

If You Stock It, They Will Eat It

The idea for a fridge makeover is that people eat what is available and easily accessible. Stocking your fridge with antioxidant rich, cancer-fighting vegetables, fruits and whole grains may be the most important step to improving you and your family’s eating habits. Studies do show that children and teens eat more fruits and vegetables when those foods are available and accessible in the home. Although research is scarce on whether adults are influenced by the availability of healthful food in the home, it’s worth a try to see if stocking your fridge with appealing and ready to eat healthful foods helps shape a better diet.

Refrigerator Safety

Reduce your risk of foodborne illness:

Use a refrigerator thermometer to be sure your fridge temperature is at 40 degrees F. or below.
Refrigerate or freeze perishables and leftovers within two hours of purchase or use.
Separate large amounts of leftovers into shallow containers for quicker cooling in the fridge.
Thaw food in your refrigerator not on the counter!

More information on food safety.

Picture Perfect

What does a "healthy refrigerator" look like? Colorful. Refrigerator foods should be primarily fresh, unprocessed foods—vegetables, fruits, milk or soy milk, yogurt, eggs, fresh poultry, lean meat, tofu and 100% juices. Except for condiments, foods in the refrigerator should have quick turnaround for safety as well as for flavor. Freezer items keep longer, making this a good place to store frozen vegetables and meats for later in the week.

Refrigerator Storage
Food	Life Expectancy Estimates
Fresh vegetables: greens, peppers, cauliflower etc.	3-5 days
Root vegetables: carrots, turnips	1-3 weeks
Berries	1-2 days
Citrus, apples, melons	1-3 weeks
Milk	5 days, opened
Yogurt	7-10 days
Raw seafood, poultry and ground meats	1-2 days
Raw fresh steaks, chops and roasts	3-5 days
Cooked (leftover) poultry and meat	3-4 days
Fresh Eggs	3-5 weeks

Food storage information:

Steps to a Healthy Fridge

Start by purchasing fresh, healthful items you can realistically eat in one week. Choose produce items that have varying times of perishability: A few salad greens, a couple of peppers, a bag of carrots and a cabbage for example. Add one small container of berries, a bag of apples and a melon. Go for low-fat or nonfat dairy items and fish, poultry and lean meats. Limit the amount of high-sugar-added foods and beverages. Look for the whole grain tortillas for quick and easy wraps. The Blueberry Quesadilla recipe this month shows a great way to combine low-fat dairy, fruit and whole grains for a power breakfast entrée.
Make your healthful purchases easy to get to and highly visible. Wash and cut up fruits and vegetables and store these and yogurts up front. Pre-portion leftovers for next day meals—place 2-3 ounces of chicken breast, 1/2 cup pasta and 1/2 – 1 cup vegetables in one appropriate storage container ready to be re-heated for a quick lunch or dinner.
Consider the condiments. Choose more low-fat salad dressings, reduced-sodium soy sauce, trans-fat free and soft margarine and reduced-fat mayonnaise, for example. Remember, condiments are to be used as flavor enhancers, not side dishes, so think small servings.

The Pay-Off

Re-doing the "food environment" in your home with more vegetables, fruits and other lean fresh foods is a great start to over all health improvement. If you have children in your home, you have the opportunity to influence their choices now and in the future. Some research indicates that children who grew up consuming abundant fruits and vegetables at home continue doing so into adulthood.

From the American Institute for Cancer Research eNewsletter

Heart Healthy Tips

2010-02-15T11:28:00.000-05:00

Top 10 Heart-Healthy Cooking Tips

In honor of American Heart Health month, it's a great time to inspire your patients and clients to make heart-healthy diet and lifestyle changes. We've asked Hope Barkoukis, PhD, RD, LD, Associate Professor, Department of Nutrition, School of Medicine at Case Western Reserve University to share tips she uses in her practice. Here are her Top 10 Tips for creating heart-healthy culinary delights.

1. Go Green. Add about a cup of chopped fresh spinach or kale to any pasta, casserole, stew, soup or side dish. It's a great way increase the amount of green leafy vegetables in your diet as well as add a source of folate to a meal.

2. Save on Saturated Fat. By using a soft spread like Promise^® or I Can't Believe It's Not Butter!^®instead of butter, you reduce saturated fat by 70%, and both of these soft spreads contain no hydrogenated oils - so no trans fat! Soft spreads can be used for cooking, baking and sautéing as well as spreading, and they can help your patients lower their intake of saturated fat while still enjoying the delicious buttery taste.*

3. Add Zest and Zing. Add citrus zest from fresh lemons, limes and oranges or mince fresh herbs and hot peppers to create depth of flavor without added sodium.

4. Roast 'em! By oven roasting vegetables such as beets, carrots, squash, onions, bell peppers, eggplant or sweet potatoes, you seal in the flavor and enhance the sweetness. Start by pre-heating the oven to 400°. Cut veggies into similar sizes and add 1 teaspoon of soft spread per 1 cup of veggies and toss thoroughly to coat. Place on a baking sheet, stir every 20 minutes and bake until vegetables are tender and browned (about 45-60 minutes). Serve them hot as a nutrient-packed accompaniment!

5. Become a Garlic Lover. Roasted garlic is the ultimate flavor enhancer that can be used for appetizers, spreads, soups, vegetables, grains, salads or meats. Start with an entire garlic bulb. Slice ½ inch from the non-root end and add 1 to 2 teaspoons of soft spread over the top of the bulb. Cover with foil and place the garlic bulb in an oven-proof dish. Bake at 375° for 45-60 minutes until golden brown and soft. Roasted garlic also makes a delicious appetizer. Squeeze the pulp out of the cloves and spread on bread or serve with bruschetta and/or tapenade.

6. Be a Spice Connoisseur. Freshly-ground spices and herbs dramatically increase the flavor of any dish. Invest in a mini-grinder to grind your own, such as cumin, nutmeg and pepper.

7. No Yolk. Using two egg whites in the place of a whole egg saves on calories, cholesterol and saturated fat. Egg whites have a bland flavor in comparison to the egg yolk, which allows the whites to easily pick up the flavors of other ingredients used in a dish.

8. Use Fruit for Added Flavor. People often forget that fruit can be more than a snack or cereal topping. You can add pineapple to pizza or a pork dish, mango in a stir fry, dried cranberries to a casserole or papaya in a stew! They add flavor and nutrients without fat or sodium!

9. Fiber Up! Sneak soluble fiber into a meal by adding any kind of bean - chickpeas, black-eyed peas, pinto, black or kidney - to salads, casseroles, soups, vegetables and side dishes.

From Spreads Nutrition Resource Center

10 Changes for a Healthier Year!

2010-02-15T11:26:00.003-05:00

Its already February, how you given up on your 2010 resolutions? Here are 10 small changes you can make to create a healthier you!

10 small steps for better heart health

Change is an important part of living with heart disease or trying to prevent it. A jump in blood pressure or cholesterol earns you a lecture on healthy lifestyle changes. Heart attack and stroke survivors are often told to alter a lifetime of habits.

Some people manage to overhaul their exercise pattern, diet, and unhealthy habits with ease. The rest of us try to make changes, but don’t always succeed. Instead of undertaking a huge makeover, you might be able to improve your heart’s health with a series of small changes. Once you get going, you may find that change isn’t so hard. This approach may take longer, but it could also motivate you to make some big changes.

Here are 10 small steps to get you on the road to better health in 2010.

1. Take a 10-minute walk. If you don’t exercise at all, a brief walk is a great way to start. If you do, it’s a good way to add more exercise to your day.

2. Give yourself a lift. Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.

3. Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels.

4. Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.

5. Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.

6. Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes.

7. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It’s good for the heart, the brain, and the waistline.

8. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure.

9. Wash your hands often. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.

10. Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

From Harvard Medical School eNewsletter

Benefits of Tea

2010-02-15T11:18:00.002-05:00

The Hot, Healthy Benefits of Tea

Long nights, cold days and plenty of indoor time: ’Tis the season to reach for a hot, soothing cup of tea. After water, tea is the most widely-consumed beverage in the world, so it’s fortunate that studies suggest this beverage may protect against cancer, as well as offer other health benefits.

A Mugful of Cancer-Fighters

Much of the research in cancer prevention focuses on green tea, which is especially high in the compound epigallocatechin-3-gallate (EGCG). ECGC is a phytochemical that acts as an antioxidant. Lab studies consistently show that EGCG fights against many types of cancer. In cell and animal studies, it slows cancer growth, inhibits the ability of tumors to spread and leads to cancer cell death without affecting normal cells.

Kaempferol is another phytochemical in tea that has shown cancer-fighting ability in lab studies.

But the evidence in tea’s cancer-preventing ability from population studies is less compelling. Although several studies suggest a link between high green tea consumption and a decreased risk of some cancers, overall findings are inconsistent.

Part of the challenge in studying the effects of tea consumption relate to differences in tea preparation and type. Distinctive types of tea (see below) contain varying phytochemicals, and the strength of brewing the tea plays a role in the amount of phytochemicals. It's worth noting that many of the population studies take place in Asia, where green tea is a common beverage that people start drinking at an early age.

Emerging research may help identify if there are certain populations that may benefit more from tea, based on particular genes, age or dietary habits. A wide body of research also links tea to reducing the risk of cardiovascular disease.

Green Tea, Black Tea, White Tea, Red Tea

All teas start from the same plant, the Camellia sinensis plant. The difference in the type of tea stems from the processing and its oxidation. Oxidization is the process where the tea leaves interact with oxygen. The longer a tea leaf reacts with oxygen, the darker it becomes.

Black tea: It is the most oxidized of the types of tea and thus, the darkest. Leaves are crushed, oxidized, then heated, which stops the oxidation process.
Oolong Tea: This goes through the same process as black tea, but it is oxidized for about half the time.
White tea: The least processed tea, it starts with the buds or young leaves, which are immediately steamed and then dried.
Green Tea: Tea leaves do not undergo an oxidation process. The leaves are steamed and then dried.
Herbal teas: Herbal teas do not come from the Camellia sinensis plant, so they are not true teas. They are a blend of leaves, roots, seeds or flowers from other plants. Although studies no not link herbal teas with cancer prevention, they still contain plenty of phytochemicals and more importantly, offer a no-calorie hot and tasty beverage.

Sipping Your Way to Health

Whatever type of tea you prefer, enjoy many a mugful because cancer prevention may be only one health benefit.

When it comes to getting to a healthy weight—the always-popular New Year’s resolution—sipping on zero-calorie tea is a great choice. Switching from a high-calorie beverage, like sugary soda, to a barely- or non-sweetened tea can especially help with weight loss. Drinking tea frequently and consistently is generally where the health benefits are seen.

From American Institute for Cancer Research eNewsletter

Open House in West Springfield!

2010-01-29T12:11:00.005-05:00

Gabrielle Riola, RD of Nurturing Nutrition will be speaking at the Western Mass Wellness open house - Saturday February 6th at 1pm. She will be discussing the benefits of FirstLine Therapy - a therapeutic lifestyle change program that improves body composition and chronic disease states such as diabetes. Call 413-73B-WELL for directions - come check it out!

Picking an Omega 3 Supplement

2010-01-03T20:44:00.002-05:00

Here are some guidelines to make a good choice for your Omega 3's!

100 Calorie Quiz

2010-01-03T20:40:00.001-05:00

Great test to see how well you can estimate calories!

Top 10 Fitness Trends of the Decade

2010-01-03T20:34:00.001-05:00

Check out what the favorites were - wonder what the next 10 years will bring!

Calorie Information Discrepencies

2010-01-03T20:27:00.001-05:00

Great explanation of why some nutrition information labels differ!

Drink in Moderation

2010-01-03T20:23:00.001-05:00

Some good reasons to keep an eye on alcoholic beverages!

Portion Distortion

2010-01-03T20:21:00.001-05:00

See how servings size have changed TREMENDOUSLY over the years!

The Claim: Your Stomach Shrinks When You Eat Less

2010-01-03T20:15:00.002-05:00

Great NY Times article on the effects of under and over eating on stomach size. Very interesting!

Raising Healthy Eaters

2010-01-03T20:12:00.001-05:00

Still loving this site! These are GREAT tips for feeding your kids and promoting a healthy food atmosphere for them!

5 Food Holiday Myths

2010-01-03T20:07:00.002-05:00

Not everything you hear is always true! Check out this MSNBC article!

Help with Baby Feeding Issues

2010-01-03T20:03:00.001-05:00

Check out this great guide to common feeding issues for babies!

8 Secrets of the Naturally Slim

2010-01-03T19:57:00.002-05:00

Suggestions from Prevention magazine on how some women are naturally more slim.

50 Ways to Cut 500 Calories a Day

2010-01-03T19:55:00.001-05:00

Great suggestions from MSN health & fitness for cutting back!

New Year's resolutions from the experts themselves

2010-01-03T19:52:00.001-05:00

Looking for some great New Year's resolutions? See what goals the experts are setting!

Food Allergies in Children on the Rise

2010-01-03T16:37:00.002-05:00

Check out this LA Times article!

Build a Bar!

2010-01-03T16:28:00.002-05:00

Check out Element's snack bars that you build yourself! With your favorite ingredients!

Calorie Info on Sushi

2010-01-03T16:24:00.002-05:00

Check out this quick guide to calories in common sushi rolls! Get them with brown rice to add some protein, fiber and vitamins!

Pouring on the Fat

2010-01-03T16:21:00.002-05:00

Check out this video put out by NYC. It shows just how much fat a daily can of soda will add each year. Warning: it's difficult to watch!

Fish Safety

2010-01-03T16:13:00.002-05:00

Choosing a healthy fish that isn't too high in mercury can be quite a challenge. Check out the Monterey Bay Aquarium's concise list of the best choices right now.

Low Carb Diets may Make Us Crankier!

2010-01-03T16:09:00.001-05:00

Check out the latest research: “This outcome suggests that some aspects of the low- carbohydrate diet may have had detrimental effects on mood that, over the term of one year, negated any positive effects of weight loss,” scientists led by Grant Brinkworth said in the latest study.

Music in Sport and Exercise : An Update on Research and Application

2010-01-03T16:07:00.001-05:00

I always thought I worked out better with my favorite music! Check out this study proving it!

Gluten Free Resources

2010-01-03T16:01:00.001-05:00

Check out this Gluten Free site for great ideas of foods and recipes for gluten free living from General Mills.

The Road to a Healthy Heart and Healthy Family (Spanish edition)

2010-01-03T15:57:00.002-05:00

Download a brand new free Hispanic heart health resource that will support you in helping your Hispanic clients set positive goals for heart health. This resource has been adapted from our original heart health resource, Destination! Heart Healthy Eating, to be culturally appropriate through focus testing with Hispanic clients and health professionals. www.bellinstitute.com/hearthealth

From the Bell Institute Newsletter

Getting out the Gluten

2010-01-03T15:49:00.001-05:00

Celiac disease (an autoimmune disorder whose symptoms are triggered by gluten, the protein content in wheat, barley, rye, and spelt) is on the rise. That’s one reason for the rise in popularity of gluten-free food.

Celiac specialists say the disease isn’t diagnosed as often as it should be. As a result, many people suffer with it for years, often after getting other — and incorrect — diagnoses and useless treatments.

But a growing number of the people dodging gluten fall into a gray area: they don’t have celiac disease but seem to be unable to digest gluten properly. There are no tests or strict criteria for this problem, aside from simple trial and error with a gluten-free diet. Some people may be getting caught up in a food fad. But many others probably do have trouble digesting gluten or perhaps the sugars in some of these grains (like the lactose intolerance that makes it hard to digest dairy foods).

Do you have a gluten problem?

The classic and most immediately noticeable symptoms of celiac disease are, not surprisingly, gastrointestinal: bloating, flatulence, and diarrhea, sometimes with smelly stools. People who can’t digest gluten or grain sugars may have similar symptoms.

Celiac disease can severely impair the absorption of nutrients. In children, this may lead to stunted growth; in adults, the consequences include anemia (because iron isn’t being absorbed) and weaker bones (because calcium and vitamin D aren’t getting into the body). Anemia causes fatigue and malaise, but some people with celiac disease feel that way without anemia.

Doctors sometimes miss the celiac disease diagnosis because they’re looking for the classic gastrointestinal symptoms, not the vaguer ones that stem for the most part from malabsorption of nutrients.

One major difference between celiac disease and grain-related digestion problems is that when it’s just a digestion problem it typically doesn’t lead to malabsorption and nutritional deficiencies.

Women with untreated celiac disease have higher-than-normal rates of menstrual abnormalities and infertility. A large study published in 2007 found an increased risk of pancreatitis in people with celiac disease. It’s not clear whether these associations suggest a cause-and-effect relationship or if celiac disease and these conditions happen to share an underlying cause.

Grains for the gluten-challenged

We’re often too quick to depend on pills instead of first working to change our diet and exercise habits. But with celiac disease, there’s no pill, and a fairly radical change in diet is the only treatment. Drug companies have started to take some interest in the disease, and treatments that would block the absorption of gluten are being investigated, but none so far are close to gaining FDA approval.

Until you need to avoid gluten, you probably don’t realize how ubiquitous it is. Gluten is used as a thickening agent and filler in everything from ketchup to ice cream. The inactive ingredients in many medications are gluten-based. And even when gluten isn’t an ingredient, it may inadvertently get into a food because a wheat-based food was processed in the same factory, or wheat was grown in a nearby field. At home, wooden utensils and toaster ovens are gluten “hot spots.” Oats don’t contain gluten, but many people with celiac disease avoid them because of contamination problems.

The gluten-free diet has traditionally depended on starch from rice, corn, and potatoes. Food makers have also learned how to use xanthan and guar gums to replace gluten’s elasticity: a common complaint about gluten-free baked goods is that they are powdery. But these formulations can also leave diets short of fiber and B vitamins. Melinda Dennis, the nutrition coordinator at the Beth Israel Deaconess Medical Center’s Celiac Center, encourages patients to eat foods made with unconventional but nutritionally well-rounded substitutes, including amaranth, buckwheat (no relation to wheat), millet, quinoa, sorghum, and teff. She calls them the “super six” because of their high vitamin and fiber content.

Eating out is one of the biggest issues for people with gluten problems. Vegetables get contaminated because they are steamed over pots of pasta water. Fish and chicken are floured to hold seasonings. But many restaurants are beginning to offer gluten-free items. And there are some celiac-friendly cuisines, even if they are not overtly gluten-free. Ethiopian (which uses teff), Indian, Mexican, and Thai are good possibilities.

From: Harvard Medical School's Healthbeat eNewsletter

Healthy Baby Food!

2010-01-03T15:41:00.003-05:00

Check out Happy Baby for some of the healthiest, frozen, baby meals around! These are a great alternative to homemade baby foods. They're organic and pre-portioned and frozen - keeping nutrients at their freshest! They also have a selection of snacks and cereals to choose from. Check it out!

Deck Your Meals with Fruits and Vegetables

2009-12-06T21:43:00.002-05:00

imple, yet elegant, vegetables and fruits can make your holiday dishes beautiful, flavorful and healthy. A spectrum of vegetables and fruits can grace your table with vivid orange, ruby red and deep green, accented by golden nuts. Plant colors signify natural plant chemicals phytochemicals that may protect us from cancer, as do their fiber and naturally lowcalorie density.

Orange

Pumpkin, acorn or butternut squash and sweet potatoes are rich sources of beta-carotene. This antioxidant turns into vitamin A in the body and may protect against cell damage. Winter squash and sweet potatoes are good sources of dietary fiber while naturally low in fat and big on taste. Sprinkle them with some orange juice or zest (lightly scraped outer peel).

Dig sweet potatoes

For a healthier Sweet Potato Casserole, peel, cut, steam, drain and mash potatoes with a spray of butter-flavored canola oil. Sprinkle on 1-2 teaspoons of brown sugar and a dash of cinnamon before baking; add a handful of chopped nuts and dried cranberries or teaspoon of minced ginger. (Acorn or butternut squash can be used in place of potatoes.) Or try this recipe forSweet Potato and Pear Latkes.

Did you know?

Ginger: Fresh ginger contains gingerol, which laboratory studies suggest may help destroy cancer cells and block cancer-related inflammation. Ginger has long been used for fighting inflammation, nausea and colds.

Red

Cranberries provide vitamin C, fiber and the mineral manganese. They contain antioxidants called “proanthocyanidins,” which help prevent urinary tract infections and may fight cancer.

Relish cranberries: Finely chop 1 cup of fresh cranberries with fresh tangerine slices and 1-2 tsp. of sugar. Toss in some spices like ginger or cloves. You can even add chopped walnuts. You’ll have a sweet-tart relish full of cancer protection.

Did you know?

AICR grantee Catherine Neto, Ph.D., at the University of Massachusetts published results from laboratory studies showing that cranberry extracts may inhibit the growth of several types of tumors.

Green

Leafy greens like collards, kale and chard are in season now. They’re packed with phytochemicals like lutein, carotenoids, isothiocyanates and indoles, along with vitamins A, B6 and C, even some calcium.

Go with greens

Dark leafy greens can be sautéed or steamed with a little olive oil then tossed with dried fruit and nuts or a sprinkle of Parmesan cheese.

From the AICR eNewsletter

De-stressing in stressful times

2009-12-06T21:40:00.002-05:00

This isn't directly nutritionally related, but everyone needs to de-stress, especially around the holidays!

Glance at the 10 leading causes of death in America, and you won’t find the word “stress” anywhere. Yet many well-respected studies link stress to a variety of ailments, including heart disease, stroke, and cancer. Depression and anxiety, which afflict millions of Americans, can be caused or exacerbated by stress. Stress also triggers flare-ups of asthma, rheumatoid arthritis, and gastrointestinal problems, such as irritable bowel syndrome.

Sometimes just thinking about embarking on a program of stress control can be stressful. Rather than freeze in your tracks, start small. Pick just one stumbling block or source of stress in your life, and see if these suggestions work for you.

Often angry or irritated? Consider the weight of cognitive distortions. Are you magnifying a problem or leaping to negative conclusions without checking to see if they have any foundation in fact? Take the time to stop, breathe, reflect, and choose.
Unsure of your ability to do something? Don’t try to go it alone. If the problem is work, talk to a co-worker or supportive boss. Write down other ways that you might get the answers or skills you need. Turn to tapes, books, or classes, for example, if you need a little tutoring.
Overextended? Clear the deck of at least one time-consuming household task. Consider what is truly essential and important to you and what might take a backseat right now.
Feeling unbearably tense? Try massage, a hot bath, mini-relaxations, progressive muscle relaxation, or a mindful walk. Practically any exercise — a brisk walk, a quick run, a sprint up and down the stairs — will help, too. Done regularly, exercise wards off tension, as do relaxation response techniques.
Upset by conflicts with others? State your needs or distress directly, avoiding “you always” or “you never” zingers. Say, “I feel ____ when you ____.” “I would really appreciate it if you could ____.” “I need some help setting priorities. What needs to be done first and what should I tackle later?” If conflicts are a significant source of distress for you, consider taking a class on assertiveness training.

Mini-relaxation

Mini-relaxations can help allay fear and reduce pain while you sit in the dentist’s chair or lie on an examining table. They’re equally helpful in thwarting stress before an important meeting, while stuck in traffic, or when faced with people or situations that annoy you. Here are a few quick relaxation techniques to try.

When you’ve got 1 minute. Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

When you’ve got 2 minutes. Count down slowly from 10 to zero. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply saying “10” to yourself. Breathe out slowly. On your next breath, say “nine,” and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.

When you’ve got 3 minutes. While sitting down, take a break from whatever you’re doing and check your body for tension. Relax your facial muscles and allow your jaw to fall open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so that there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly. Each time you breathe out, try to relax even more.

Enjoy guilt-free holiday eating!

2009-12-06T21:30:00.002-05:00

Many people find healthy eating difficult this time of year. Maybe you’ve settled into an exercise routine and eaten wisely for months and are worried about undoing all the good you’ve done. Or maybe you want to simply avoid adding pounds.

Emily Garber, R.D., has identified several “eating styles” and devised holiday eating strategies based on each type. Which type of social eater are you? Look at the statements below and see if you recognize yourself in one:

Eager: All bets are off for you during the holidays. You jump at the excuse to “break your diet” and go all-out, sampling the variety of delicious holiday fare, thinking, “I can indulge…it’s a special occasion!”

Not a party person: The idea of holiday get togethers unleashes social anxiety for you. The upside is the food. To help you cope, you might treat yourself and eat a lot to make the event worth your while.

Pleaser: You know how important it is to eat healthfully, and manage to do so when you’re on your own. But when faced with social situations it’s more important to you to keep relationships running smoothly and to feel part of the group. You don’t want to offend anyone by refusing the eggnog, or the offer to take home the leftover pie.

Self-conscious: Parties and holiday gatherings make you feel as if all eyes are watching what and how much you eat. The last thing you want is to look like you’re “on a diet” or worse, hear about it. So you eat whatever is served and try to keep up with those around you.

Balanced: If you eat well most of the time and usually pass on getting seconds or dessert, you probably have an easier time enjoying holiday treats. These are special occasions and indulging yourself can’t be all that bad for you!

Holiday eating tips:

Eager: Yes, you can live a little and enjoy! These tips for the “Eager” type can help you decide how much is enough, and can also be great add-on approaches for the other social-eater types listed below:

Don’t pass up special holiday foods, but skip seconds, or choose to eat two of your favorite cookies instead of four. Savor every bite and enjoy things in moderation this season!
If there are certain foods that you really love and don’t want to miss — like those creamy mashed potatoes or the dessert that’s just calling your name — then limit ordinary foods like corn or a dinner roll to save calories where you won’t miss them. Keep in mind that this isn’t your only chance to eat these favorites. You can have pumpkin pie in March if you want to.
Watch out for the treat that keeps on giving. Avoid leftovers — freeze or give them away to help limit overeating. Try to get back into healthy eating patterns the next day and you won’t let special events become major set-backs.

Not a party person: Sure, a holiday social gathering is not your thing, but if you decide to attend and don’t want to overindulge, try these suggestions:

Food might be the one thing at a party that isn’t going to stress you and might even make you glad to be there. But you might not feel so happy afterward. Remember that overindulging is a temporary fix and most likely just covers up how you’re feeling inside.
Consider other solutions for dealing with your social anxiety. Take along your knitting or offer to help your host to give yourself a little distance from the social interactions. You might be pleasantly surprised if you take a risk and join in the festivities!

Pleaser: You don’t like to make a scene or offend anyone by turning down food they put time into making, even when you’d rather not eat it. You just don’t feel comfortable making your own needs a priority. The good news is that you can do what’s right for you while also helping others feel happy.

Rather than saying “No thank you,” if you don’t like to turn down an offer, try saying, “Thanks, that looks delicious, but I’m full.” No one will take statements like that the wrong way, and you will still be able to make the healthy choices you want.

Self-conscious: Making healthful eating decisions is tough when you feel like you’re under a microscope.

Many people will be taking moderate portions, so you probably won’t stand out if you eat carefully.
It’s perfectly acceptable to say “No thank you” or “I’m full” when offered something. Keep in mind that although you might feel as though all eyes are on you, holiday events are pretty hectic, so it’s unlikely anyone will notice or remember what you ate or drank. Try it and do the right thing for yourself!

Balanced: You should feel great that your year-long efforts have left you feeling healthier and more positive. Because you’re on track with your health goals, it’s okay to treat yourself on special occcations. The most important thing is simply to return to your regular routine after the holiday.

No matter what your social eating type, the following ideas can also help you enjoy seasonal treats without regret:

Use a small plate if you can and don’t stack it high. Leaving space between each item on the plate is a simple and effective way to control portions.
Either eat or talk—but don’t do both at the same time. It distracts you from really enjoying what you’re eating and before you realize it, you’ve eaten more than you intended.
Most of all, enjoy what you do eat! Eat slowly and savor the flavor of each morsel. Remember, you don’t need to eat a large amount to enjoy good food while celebrating with family and friends.

From the Harvard Medical School HealthBeat eNewsletter

U.N.: ‘Unprecedented’ 1 billion hungry

2009-12-06T21:23:00.001-05:00

Very interesting article from MSNBC on the current state of world hunger.

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