When we are sick we don't feel like running all around trying to pick up the things we need to help us feel better. It is so much easier if we keep these things on hand. Many of these foods we use on a regular basis, and it could help you from getting sick or if you do get sick you won't be sick for long. You can either refrigerate them or keep them in your kitchen cabinets. 1. Fresh Garlic - It's good for high blood pressure and high cholesterol.
2. Apple Cider Vinegar - Aids in digestion and helps acid reflux or heartburn.
3. Flax seeds or Flax oil - Helps with breast cancer, prostrate cancer, and is good for constipation due to it's high fiber content.
4. Lemons - Good for coughs and colds adds great flavor to tea's.
5. Honey - Also, good for coughs, colds, flu, diarrhea if mixed with hot water.
6. Ginger root - Is good for colds, coughs, flu, digestion, cholesterol and is also a natural blood thinner.
7. Black Seed - It is good for many health ailments as Prophet Muhammad (Pbuh) says it is good for everything except death.
8. Turmeric - It's uses include coloring food. It is also good for cuts, burns and bruises.
9. Molasses - Is a source of calcium, magnesium, potassium, and iron.
10. Oatmeal - Helps lower cholesterol.
11. Cranberry Concentrate - Helps with urinary tract infections.
Dana Scarton (NYT, Dec 16, 2008) says losing your pinkie finger seems like small change, but it isn’t.
…First, you lose 50% of your hand strength. Wow—half!
…The author snapped her right pinkie, which soon could not bend. She couldn’t make a fist, hold a tennis racket,or vacuum (don’t laugh, that last could be bad).
…She broke the metacarpal—the bone that extends into the hand. This happens more to the pinkie than any other finger or the thumb. It’s a “border digit”—doctalk for on the outside.
…Sometimes breaks in the pinkie don’t even hurt—yet can take plates and screws to fix.
…This, the author says, is followed by physical therapy—which hurts! You don’t want scar tissue forming.
…Sure enough, after all this, an MRI showed that scar tissue had immobilized the flexor tendon.
…She needed another operation to free it—then more PT. That little finger carried a big punch—thankfully, she can now form a fist.
Street Food: Lima ventures into Latin America to uncover the new-found confidence of the Peruvian capital, which is discovering a modern identity through its food and making the most of its diverse influences.
The Peruvian capital, founded by Spanish conquistadors, has exploded with population influxes from Peru's own Andean highlands and from abroad, particularly China and Japan.
Today, Lima is home to almost nine million people.
For many years, it was a city of mostly segregated neighbourhoods. But today this is changing - and the change is being led by cuisine.
Lima's cuisine is gaining worldwide recognition for its freshness and creativity. Its trademark plate, ceviche, combines many different influences and is putting the country on the world's gastronomical map.
One of Lima's most popular street food favourites is called 'five flavours' - it is a rice and pasta dish with Italian, Chinese, Andean, Japanese and African influences.
Street Food - Lima ventures into Latin America to uncover the new-found confidence of the Peruvian capital, which is discovering a modern identity through its food and by making the most of its mix of indigenous and foreign.
But it is not all a success story; in the slums of Lima many native Andean people eke out a living, drawing into question how much the mix taking place in Peru's cuisine is really taking place in society at large.
Beauty is one of the popular topic people talk about. Rather than using synthetic cosmetic products people prefer homemade herbal cosmetics to keep them young for longer time. These herbal cosmetics are not only inexpensive but also effective and safe. This article discusses two useful homemade herbal beauty tips that are very useful in our daily life.
Herbal Beauty tips 1 - Natural method to make hair dark
Usually hair turns grey with age but nowadays we often see young people with the problem of grey hair. In case of premature graying, open air, exercise, massage of the scalp, dietary regimen and ingestion of the raw vegetables is recommended.
There are so many methods to make hair dark but natural methods should be preferred. Henna is one of the methods to make hair dark or brown and no doubt it is good for hair conditioning.
Recently, a plant Salvia Officinalis can be used to darken the hair. In this method 15 grams of Salvia Officinalis is taken into one liter water. Steep leaves in water for two hours then strain. Pour over hairs and leave on for half an hour then rinse out.
Herbal Beauty tips 2 - Fragrant herbal bath
Our body usually gets tired due to hectic working schedules and wants some relaxation at weekends to energize for the coming week. So below is an herbal homemade recipe for fragrant herbal bath that not only will give immediate relief to the tired muscles but also to the rheumatism problem.
Take the following ingredients - Humulus lupulus (450 g), Thymus serpyllum (25 g), Salvia Officinalis (25 g) and Lavender (25 g). Put the ingredients into a muslin bag and tie securely. Hang the bag from the hot tap while the bath is running, so that the hot water passes through it, extracting the natural oils and fragrance of the herbs. This bath will help relax tired muscles and relieve rheumatism.
Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.
Over the past few years we have seen a variety of hair trends come and go. In many cases the trends seem to go from one extreme to the other, one season everyone will be sporting full long locks, the next they have had it all chopped off. So what happens when the trends change again and its all about long hair once more; let's face it no ones hair grows that fast! Well luckily for you there is a little helping hand in the form of hair extensions.
Jennifer Aniston, Sandra Bullock, and Nicole Kidman are just a few famous women who have worn hair extensions in the past few years. Unlike other hair trends however that seem to come then go, hair extensions have actually managed to hang around. Many celebrities are still seen sporting them and salons are seeing an increase in the amount of people that want hair extensions placed in.
There are many reasons that you may decide that you want extensions, one of the main and most obvious ones being when you are waiting for your hair to grow and you use hair extensions as a substitute until it does. Other people use hair extensions to add fullness to their hair and of course you could use hair extensions as a way of adding colour to your hair. Many people are often worried to place bleach or hair dye on their natural hair so hair extensions offer a fun alternative, they allow you to add sections of bold, bright colour without causing any damage to your natural hair.
The possibilities that are open to you when it comes to hair extensions are almost endless. They have so many different uses, meaning you can create a unique look that is perfect for your hair type as well as your face shape. So once you have decided on the type and style of hair extensions that you are going to have applied all that's left to do is decide on the salon where you are going to have your extensions applied and removed.
You may be thinking that choosing your salon is one of the least important decisions that you are going to have to make but choosing your salon is one of the more important decisions that you will have to make when it comes to getting your extensions.
Hair extensions are only good when they are used on the right hair type and when they are applied by a professional who knows what they are doing. If you decide on the wrong type of extension as well as the wrong method of application then you will not only be left with extensions that don't look right; you will be left with extensions that could end up causing some serious damage to your natural hair. This is why choosing a salon with experience and professional training is so important as they will be able to advise you on the best method of application and type of extension for your hair type.
It is a good idea to approach a salon that has experience in a range of hair extension application methods this way they will be able to discuss a range of methods with you so that they can find the one that defiantly works best. Read more...
Soap and water are a thing of the past. No longer can you quickly wipe your face with a wet cloth before going to bed. If you want to age, continuing with this regime and you will age much sooner. Here is an easy, plan to follow. Beauty can be so simple.
* First of all, Cleanse your face in the morning and evening and keep it hydrated. If you do not want to spend much money on skin care products, you can try out various products at the drug store. The important point is that you are doing something positive for your skin. * If your skin is prone to breakouts, use a product that kills the bacteria and is not drying. Everyone needs to be hydrated. Dehydrated skin can cause more breakouts and also promote aging.
* Use a light exfoliation product at least once or twice a week. Helping your skin get rid of the dead skin cells will help your skin be more bright and not dull.
* Use a mask once a week to clean out your pores. There are some excellent clay based masks, oxygen based, or exfoliating masks. You want to clean out those pores. You do not want to see clogged pores, especially on your nose area..
* Hydrate, hydrate, hydrate. I cannot stress this enough. A hydrated skin is more youthful and appealing. You will look younger and feel younger too. Be sure to include the neck area. That is the first place that shows signs of aging.,
* Use an eye cream to soften the fine lines under your eyes. Also on the sides of the eyes where the crows feet start.
* Add a light sunscreen. Maybe one with a little color. Everyone needs sunscreen. You can get sun on your face, driving your car or walking down the street.
* In the day, when you go out, wear a light powder or light foundation and a little blush for color. Even if you do not like to wear makeup, this will make you look more finished and healthy.
Mascara, and a little lipstick. That is the finishing touch. If you do not want to wear lipstick then a little gloss on the lips so they look hydrated.
Of course you may wear more makeup if you chose to do so. Clean hair whether it is worn up or down. Just having that finished look will make you feel good about starting your day.
Herbal cosmetics contain herbs and natural ingredients. They tone and nourish the skin both internally as well as externally and are free from harmful effects. Below are some important ingredients of herbal cosmetics along with their medicinal properties.
Important Ingredients of Herbal Cosmetics
Almond (Prunus dulcis)
The parts used are nut or seed, powder, oil pressed from the seed. The medicinal properties are demulcent, emollient, skin softener, used in body oils and lotions, nutritive, contains iron, calcium, potassium, copper, zinc, vitamin E, biotin, amino acids
Beeswax
The main properties of beeswax are - Obtained from the honeycomb of honeybees; holds fatty oils in emulsion in moisturizing creams and lotions; natural beeswax is dark yellow.
Cocoa Butter
Cocoa butter is very common ingredient used in many beauty cosmetics. The properties of cocoa butter are: the fat is used in making ointments and cosmetic creams; has a chocolate aroma.
Honey
Honey has several heath benefits and is used widely in herbal cosmetics. Its main properties are emollient, humectants, antiseptic; helps skin retain moisture; can be applied to a wound as a cooling analgesic.
Benzoin (Styrax benzoin)
The parts used are the tree resin and tincture of benzoin. The main properties of benzoin are antiseptic, astringent, used to heal inflamed, irritated and cracked skin; improves skin elasticity; cosmetic fixative and preservative of fats.
Lemon (Citrus limon)
The parts used are pulp, rind, juice and essential oil. Its main properties are astringent, bleaching, anti-inflammatory; disinfectant; scent is stimulating and refreshing.
Mint (Mentha spicata)
The parts used are leaves and essential oil. Its main properties are antispasmodic, diaphoretic, stimulant, carminative; relieve stomach complaints; can be used for flavoring.
Lavender
The parts used are flowers and essential oil. Its main properties are antiseptic, anti-depressive and antimicrobial; calming effect to relieve stress; essential oil can be used externally for aching muscles and to help prevent scarring.
Myrrh (Commiphora molmol)
The parts used are gum resin and volatile oil. Its main properties are anti-bacterial, anti-fungal, anti-viral agent; antiseptic, cooling and tonic; good for wounds that refuse to heal, boils and abscesses.
Have a healthier and natural glow on your skin!
Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.
A smooth clean jaw line creates a fit youthful look to the face. As we age, our facial skin loses elasticity and we begin to see excess skin along the jawline.
What Causes Jowls?
• Skin Laxity-As our skin ages it loses elasticity and the skin along the jaw line begins to sag.
• Loss of Facial Volume-As we age or facial fat atrophies, the face is less full, and the skin envelope becomes lax and sags.
• Repeated Mouth Movements-Smiling and facial expressions pull at the corner of the mouth and create a fold or line over which sagging facial skin can fall. Above the mouth this fold is called the nasal labial fold. Below the mouth the line is called the marionette line-also called the pre-jowl sulcus.
How to Remove Jowls.
Traditionally jowls have been removed by performing a facelift. More recently new non-surgical methods have also been developed:
• Facelift-The facelift is still the "gold standard' for jowl removal. A properly done facelift can create a beautiful youthful jaw line.
• Filler injections-Liquid Face Lift Soft tissue fillers such as Restalyn™, Juvederm™, Radiesse™, and Perlane™ are biodegradable semi -solid medical compounds that can be injected underneath facial lines to plump the skin. More recently, a technique called the liquid face lift is used to inject these soft tissue filers into areas of the face which have lost fat. By increasing the volume in these areas the sagging skin can be lifted.
• Laser Skin Tightening with New Laser Liposuction- New laser liposuction technology using 924nm and 924/975nm laser fibers, can be used to tighten neck skin and skin along the jaw line. The technique must be done by experienced doctors to protect important nerves running along the jaw line near the mouth. However, early jowls have been successfully removed with this technique.
• Other Skin Tightening Techniques-Many non-surgical skin tightening technologies are available. These include Thermage™, LuxIR Deep™, Titan™, and Refirme™ among others. All of these technologies tighten skin by heating the collagen in the deeper skin layers. When the collagen is heated to 66 degrees centigrade, the skin collagen contracts and the skin tightens. Beware, that tightening with these methods is at best 20-30%, thus they are most effective on younger patients with early and mils skin laxity and early sagging.
Do not wait until you need a facelift. Learn more about soft tissue fillers and the newer laser skin tightening treatments that you can have to keep a smooth jaw line.
Eating right isn't just good for your health, it's good for your skin too, according to a study in the October issue of The American Journal of Clinical Nutrition. Over 4,000 women between the ages of 40 and 74 were studied and the results showed that women who ate more foods rich in vitamin C were less likely to have wrinkles, while higher linoleic acid intakes were associated with less dryness and skin atrophy. Conversely, an increase in fat and carbohydrates increased the likelihood of wrinkles and atrophy.
So what are the best food choices for healthier, younger-looking skin?
"Healthy skin, like a healthy body, does not come from one or two nutrients," says Lynn Goldstein, MS, RD, CDN, a dietitian at Weill Cornell Medical College. "Your skin is a sign of what is going on inside your body. You need to put good, healthy things inside to get the healthy look on the outside."
Foods to eat for healthy skin
Vitamin C is a powerful antioxidant that helps lower your cancer risk, boost your immune system, and protect your heart. In addition, vitamin C helps promote healthy skin. Some of the best sources of vitamin C are citrus fruits like oranges and grapefruits, strawberries, red bell peppers, broccoli, tomatoes, guava, papaya, and potatoes.
According to Goldstein, "A diet complete with fruits, vegetables, whole grains, healthy fats, and lean proteins is needed to keep the skin and the rest of the body looking and feeling great."
Although the study also found that linoleic acid is good for the skin, Goldstein cautions that you shouldn't eat too much. "Linoleic acid is a polyunsaturated fatty acid--an essential fatty acid called omega-6 fatty acid. It is most commonly found in safflower oil, sunflower oil, corn oil, soy oil, evening primrose oil, wheat germ, and pumpkin seeds." However, Goldstein notes that this fat is common in the food supply and most people actually get too much because corn oil and corn products are used in a wide variety of foods. "I would not suggest increasing this fat unless your diet has been evaluated by a dietitian and found to be low (in omega-6 fatty acids)."
Foods to avoid to prevent damage
You also can eat your way to unhealthy skin. The biggest offenders are fats and carbohydrates. Foods highest in fat include fatty red meat, dark-meat poultry, full-fat dairy, butter, lard, and oils, says Goldstein. Watch out for foods that are cooked with a lot of fat, including fried foods, desserts, cream-based sauces, and fast foods. Remember that fat is necessary in the diet, but excessive fat or saturated or trans fats are not healthy. Instead, eat more healthy fat like olive oil and omega-3-rich fats found in fatty fish, walnuts, and flaxseeds.
Many foods contain carbohydrates, and they are not all bad for your skin. According to Goldstein, "It is not enough to say 'reduce carbohydrates for better skin' because we do not want to reduce fruits and vegetables; we want to increase these foods. Instead, people should reduce the amount of processed carbohydrates that they eat such as white breads, pastas, and rice."
Goldstein notes that for healthier, younger-looking skin, you also should avoid sugar-filled foods like cookies, cakes, pastries, and candy. Goldstein also recommends that you avoid excessive alcohol intake, make sure to get plenty of water, and avoid excessive sun exposure to keep your skin at its youthful best.
WHAT YOU CAN DO
* Stay hydrated. Experts recommend eight to 10 glasses of water a day to avoid dryness.
* Moisturize. Using a quality moisturizer daily can help keep your skin healthy, especially during the winter months.
* Wear sunscreen, even in the wintertime. The sun's damaging ultraviolet rays can hurt your skin any time of year.
AVOCAdO MASQUE
1/2 ripe avocado
Mash avocado into a smooth paste with a fork and apply to your face. Leave on skin for about 10 minutes and then rinse. If desired, place a slice of cucumber over each eye for a cooling effect.
Avocado is good for softening and smoothing skin.
You also can use foods externally to achieve healthier, youngerlooking skin. Many foods, such as oatmeal, avocado and yogurt, are commonly used in skin products such as masques, moisturizers, scrubs, and cleansers. Here are two simple "recipes" for an easy, make-at-home masque and scrub.
Crohn's disease often produces unpredictable, painful symptoms, so even a schedule of moderate exercise can be difficult to maintain.
But research reported in the September issue of the Clinical Journal of Sports Medicine indicates that taking a 30-minute walk just three days a week may improve quality of life for people with a mild form of the disease.
That's encouraging news, because Crohn's disease treatments have limited effectiveness, according to gastroenterologist Brian Bosworth, MD, at the Jill Roberts Center for Inflammatory Bowel Diseases at Weill Cornell Medical College. "For people who have a mild form of the disease, exercise could be a great addition to their treatment program," Dr. Bosworth says.
Suffering with Crohn's
Crohn's disease is a chronic, inflammatory bowel condition for which there is no cure. Flare-ups can include abdominal pain, diarrhea, rectal bleeding, fever and weight loss. Episodes occur unpredictably and can last for days or weeks. "It's a terrible disease that greatly impacts a person's quality of life," Dr. Bosworth says.
Antibiotics and other drugs may battle bacteria and lessen the inflammation in the colon or help bolster the body's immune system, but they can't eliminate the symptoms entirely. And there is no special diet for preventing or treating Crohn's disease, though sometimes symptoms can be made worse by milk, alcohol, hot spices, and fiber.
How exercise helps
Researchers were unable to pinpoint how walking reduced symptoms of Crohn's disease, but Dr. Bosworth suggests that walking improves blood flow so that more oxygen reaches damaged tissue to help the healing process. However, Dr. Bosworth urges patients with moderate or severe forms of the disease to withhold participation in an exercise program until their symptoms are under control.
No matter what the patient's condition is, Dr. Bosworth recommends steady communications with a physician and biannual check-ups that include regular endoscopic surveillance. Crohn's disease is a risk factor for colorectal cancer.
"Crohn's disease patients are very attuned to their bodies, and when they're healthy, they're 100 percent healthy," says Dr. Bosworth, who has a Crohn's patient who runs marathons. "If exercise can help, that's very encouraging news. Keeping the body going helps keep the body healthy."
The so-called "Mediterranean" diet, which is high in monounsaturated fats such as virgin olive oil, may help improve insulin sensitivity and decrease glucose levels in pre-diabetic patients, according to a study in the October 2007 issue of the Journal of the American College of Nutrition. Researchers studied 11 people who were at risk of diabetes who had elevated blood glucose levels,
a body mass index of over 25, and other risk factors for diabetes. Participants followed one of three diets: a diet high in saturated fat, a diet rich in monounsaturated fat (MUFA), or a diet high in carbohydrates. Although none of the participants lost weight during the 28-day study, those who followed the MUFA diet had improved insulin sensitivity, lower glucose levels, and better cholesterol levels, especially if they ate a breakfast containing virgin olive oil.
Recently updated physical activity recommendations from the American College of Sports Medicine and the American Heart Association raise the bar for adults of all ages. Everyone is urged to do:
* Moderately intense aerobic exercise 30 minutes a day, five days a week; or
* Vigorously intense aerobic exercise 20 minutes a day, three days a week; and
* Eight to 10 strength-training exercises (upper and lower body), 10-15 repetitions of each exercise, two or more times per week.
If you are over age 65, or you are age 50 to 64 and have a chronic condition such as arthritis or heart disease, you should also do balance exercises if you're at risk for falling.
For the first time, it's recommended that you create and adhere to a physical activity plan.
"It sounds like a lot to do, but once you have your plan together, it's just a matter of following it--and the new year is a perfect time to start," says Tracy Maltz, a physical therapist in New York-Presbyterian Hospital/ Weill Cornell Medical Center's Department of Rehabilitation Medicine.
Get started
You can create a plan that incorporates the recommended exercises on your own, or work with a physical therapist or other health professional who understands your current health and fitness status, including any limitations, Maltz advises. Make sure your plan includes the recommended recommended components, as well as a warm-up, some flexibility exercises, and a cooldown. It's also advisable to get a checkup if you haven't exercised regularly in a long time or you're embarking on a program for the first time.
Stay motivated
Making a plan is only half the battle, however. The key is to stay motivated and actually do the activities you plan the appropriate number of times every week. One way to do this is to set smaller, attainable goals, says Maltz. Many people start out expecting enormous benefits, such as losing 30 pounds in a month. When these benefits don't materialize, they feel disappointed and stop trying. Instead, try to focus on functional outcomes, like being able to walk to the store instead of driving, or carrying small bags of groceries to your car instead of wheeling them in a cart.
Exercising with a friend or partner also helps. "Knowing that someone else is depending on you will keep you committed and make the activity you're doing interesting and social," says Maltz. For similar reasons, many people find they are more likely to be active if they enroll in an exercise class at a local YMCA or community center. Check out the facility first to see if you like the atmosphere and if some of the classes offered appeal to you.
Keep a log of your activities so you can chart your progress, and try to choose a goal to work toward. For example, preparing to run or walk a mile in the spring will keep you exercising throughout the winter--and not just on a treadmill. "Dress appropriately for the weather and keep exercising outdoors," Maltz advises. "It's good for your mind as well as your body."
WHAT YOU CAN DO
* Get a medical checkup to see if you need any modifications in your exercise plan.
* Know your options. Pick activities you enjoy, whether at the gym, outdoors, or at home.
* Determine your participation style. Do you prefer taking a class or going solo? Are you a morning or night person?
* Start slowly. If 30 minutes at a time is too much, do 10-minute bouts of activity three times a day.
* Know your challenges. List the obstacles that keep you from being active and find a solution to overcome them.
SAMPLE PHYSICAL ACTIVITY PLAN
MONDAY Vigorous aerobics Balance exercises Stretch 20 min 10 min 10 min
TUESDAY Strength training Balance exercises Stretch 8-10 exercises 10 min 10 min 10-15 repetitions
WEDNESDAY Vigorous aerobics Balance exercises Stretch 20 min 10 min 10 min
THURSDAY Strength training Balance exercises Stretch 8-10 exercises 10 min 10 min 10-15 repetitions
FRIDAY Vigorous aerobics Balance exercises Stretch 20 min 10 min 10 min
SATURDAY Walk Balance exercises Stretch 30 min 10 min 10 min
SUNDAY Walk Balance exercises Stretch 30 min 10 min 10 min
Lateral breathing allows you to keep your abdominals scooped in continuously while breathing fully through each exercise. Lie on your back with your knees bent and your feet on the floor. Support your neck with a pillow or rolled towel. Place one hand on each side of your ribs. Inhale, feeling your ribs extend outward laterally into your hands like an accordion. Then exhale, bringing your belly button toward your spine ("scoop"); allow your ribs to soften, closing the accordion. Repeat five to 10 times.
2. Modified hundred Position
Lie on your back, supporting your neck with a pillow or rolled towel. Lift both legs up, with your knees bent, keeping both legs together. Use a support if needed. Keep your shoulders down, away from your ears; keep your arms straight at your sides (hip height). Scoop your abdominals in and begin pumping the arms up and down continuously and vigorously. Inhale for five counts, then exhale for five counts, which equals one set. Increase the challenge by removing the leg support. Work up to 10 full sets.
3 Double Leg Stretch
Lie on your back. Hug your knees to your chest, keeping both legs together and tailbone grounded. Inhale, feeling your ribs expand as you scoop your abdominals in, and extend your arms and legs straight up to the ceiling. Exhale, circling your arms down and to your sides, then return to the start position. to decrease the difficulty, keep your knees bent during the entire exercise. Repeat five to 10 times.
If you run wisely and stay fit and strong, there's no need to hang up your running shoes simply because you've reached a certain age, says Polly de Mille, an exercise physiologist at the Women's Sports Medicine Center at the Weill Cornell-affiliated Hospital for Special Surgery in New York City. These six steps can help you run longer and smarter:
1. Do strength training.
To run effectively after age 50, make sure your whole body--particularly your back and abdomen--is strong enough to do it, says de Mille. Ten percent of muscle fiber is lost every decade after age 50--and running doesn't do much to build muscle mass. When your back or abdominals are weak, your biomechanics change, making you more prone to injury. "We've all seen the hunched-over posture of some older runners," de Mille says. "Lack of upperbody and overall core strength means you can't maintain a normal upright posture when you run."
2. Maintain flexibility.
With age, connective tissue--tendons and ligaments--becomes less pliable. If you don't work on maintaining flexibility, you won't be able to move your joints through the full range of motion. Then, when you run, your stride might be altered and strain the joints--especially in your legs and hips.
3. Work on balance.
"You run one leg at a time; if you can't stand on one leg when you're not moving, you're probably not well balanced when you're running," explains de Mille. Practice standing on one leg at a time, first with a support, then without.
4. take adequate recovery time. As you age, it takes a longer to recover from a run. Instead of running every day or six days a week, consider cross training--doing something with less impact, such as yoga or strength training--on alternate days so you're not pounding your joints every day.
5. Modify standard training programs.
If a book or magazine presents a program such as a six-week, 10K racing plan or marathon training plan, "Be aware that this is a generic program. The program may be fine for 20-year-old joints, but not for someone 55 years old; you can get overuse injuries if you follow it exactly," de Mille cautions. "It doesn't mean you're not a good runner--only that 55-year-old joints, ligaments, and tendons are different."
6. eat a well-balanced diet and maintain a normal body weight.
Extra body weight adds to the wear and tear on your joints. You also heal and recover faster if you're eating a healthy diet, with enough protein that the tissue can repair itself and enough carbohydrates to keep your energy level high.
Rob Maschi, a physical therapist at the Weill-Cornell-affiliated Hospital for Special Surgery, recommends doing the following stretches after running, or after a brief warm-up, such as walking briskly for five minutes before your run. Hold each stretch for 30 seconds:
1. Hamstring stretch: Stretches the back of the upper leg. Place one leg on a chair or step. Straighten the leg and flex your foot. Keep your back straight and bend forward at the hip. Repeat on the other leg. Hold onto a chair or wall for support if needed.
2. Calf stretch: Stretches the gastrocnemius and soleus muscles, which make up the calf muscle. Stand on a curb or a step with one heel over the edge. Hold onto a lamppost, chair, or other support. Keep your leg straight and stretch your heel toward the ground (stretches the gastrocnemius). After 30 seconds, bend your knee slightly and repeat (stretches the soleus). Repeat both stretches on the other leg.
[ILLUSTRATION OMITTED]
3. Quadricep/hip flexor stretch: Stretches your thigh and hip flexor muscles. Rest the shin of one leg on top of a chair or bench. Stand with the front leg bent. Keep your upper body erect. Lean forward into the front leg until you feel the stretch in front of the opposite hip. Repeat on the other side. Hold onto a chair for support if needed.
[ILLUSTRATION OMITTED]
4. Hip rotator stretch: Stretches the hip rotators. Sit on a chair or bench. Bend one leg so that the foot rests on the opposite knee. Bend forward over the bent leg, keeping your back straight. Gently push the bent knee toward the floor. Repeat on the other side.
Next time you're making out your grocery list, be sure that you have enough nutritious and valuable food "staples" on hand. Lynn Goldstein, MS, RN, CDN, a dietitian at Weill Cornell Medical College, recommends that everyone keep the following food items in their homes all the time:
1. Olive oil
According to Goldstein, this is "probably the healthiest fat you can use." Olive oil is filled with monounsaturated fatty acids that help keep your heart healthy by reducing the risk of heart attack and diabetes and lowering LDL ("bad") cholesterol.
2. Yogurt An excellent low-calorie snack option that is rich in vitamins, healthy bacteria, and calcium. Buy a brand that is all-natural and does not have any added sugar, or buy plain yogurt and mix it with fruit. Studies have shown that yogurt can boost the immune system and help improve digestion.
3. Almonds or other healthy nuts
Nuts are filled with healthy monounsaturated fats, vitamins, minerals, fiber, and protein. Almonds are a good source of vitamin E and walnuts are a source of omega-3 fatty acids, an essential fat that helps reduce inflammation in the body. Nuts make a great snack when you get the munchies; all you need is a handful to feel full.
4. Beans
Good for tossing into salads or a stir fry. They are high in fiber, protein, vitamins, minerals, and antioxidants, and very low in calories and fat. Studies show that diets high in beans lead to a reduced risk of heart disease, diabetes, and some cancers. They are a fiber-packed carbohydrate that won't impact your blood sugar levels.
5. Garlic
One of the best-tasting and healthiest foods to add to your cooking, garlic is high in antioxidants, vitamin C, and B vitamins, and it contains powerful antibacterial and anti-viral agents that help protect your body from disease. Regular consumption of garlic may decrease the risk of heart disease, diabetes, and colon cancer, and may protect against illnesses. Use it in your sauces, soups, stir fry, and salad dressings.
6. Onions
Like garlic, onions are a tasty additive to almost any meal. They also are high in a powerful antioxidant called quercetin, which helps protect against many cancers. Saute onions in olive oil and add them to sauces, vegetables, soups, and stir fry, or use them raw in salads.
7. Brown rice or other whole grains, like quinoa
These foods are loaded with fiber, protein, vitamins, iron, magnesium, and calcium. They are virtually fat free and low in calories. When you eat carbohydrates that are whole-grain or high in fiber, you will help control your blood sugar levels, stay full longer, and maintain a healthy weight. Use whole grains instead of refined grains such as white rice, pasta, or couscous made from white flour.
8. Dark chocolate
Seventy-percent cocoa dark chocolate is high in antioxidants; recent studies show that dark chocolate helps reduce blood pressure, prevent heart disease, keep blood vessels healthy, and may lower cholesterol levels. It is important to note that even though this type of chocolate has some health benefits, it is still high in calories and fat and can contribute to weight gain if eaten in excess. "I like to keep a bar in my fridge and break off an ounce or two a couple of times a week when I have a craving for something sweet," says Goldstein.
WHAT YOU CAN DO
* Shop the frozen aisle. Fresh is usually best, but it isn't always convenient. Keep veggies, fruit, and even fish, such as salmon, in your freezer so you always have healthy food on hand.
* Add wheat germ. "Picky" eaters can benefit from adding wheat germ to their meals; it has a subtle flavor and provides an assortment of vitamins and minerals, including vitamin E, zinc, and iron.
* Try canned goods. Canned and dried foods are easy to store and have a long shelf life; just be sure to check the sodium content before purchasing.
Making everyday tasks such as getting dressed or walking up stairs a type of focused, repetitive exercise may improve mobility and function after a stroke, according to a study in the Oct. 17 issue of The Cochrane Library. In an analysis of 14 studies with 659 participants, people who had undergone "repetitive task training" had improved walking distance and speed and were better able to go from sitting to standing.
(Training involved three or five hours a week of repeating tasks such as reaching for items on shelves or buttoning clothes.) Activities of daily living such as bathing improved as well. Upper-limb functions such as reaching were not greatly improved, however. Overall, the authors state there was "modest improvement" in lower-limb function, even in people who had experienced a stroke in past years.
Exercise alone does not prevent heart disease in women, according to a study in the Oct. 22 issue of Circulation. Researchers measured levels of hemoglobin A1c (HbA1c, which detects blood glucose levels over time), cholesterol, and inflammatory "biomarkers" such as C-reactive protein (CRP) in 27,055 healthy women.
They also tracked participants' physical activity, blood pressure, and weight. After a follow-up of up to 12 1/2 years, the risk of heart disease decreased in women with higher levels of activity. However, women with lower inflammatory biomarkers had the lowest risk of heart disease, followed by those with lower blood pressure, cholesterol levels, body mass index, and HbA1c. The researchers explain that factors other than physical activity, such as CRP and blood pressure, appear to play a role in heart disease in women.
Obesity increases the risk of esophageal cancer, regardless of whether a person has other risk factors such as gastroesophageal reflux disease (GERD) or smoking, according to a study in the November issue of Gut. Among 800 people with esophageal cancer who were compared to 1,600 people without the disease, obese people were six times more likely to have esophageal cancer than people who were not obese.
Esophageal cancer is known to be more common in people with GERD, but this is the first study to indicate that obesity alone could increase the risk. As expected, smokers in the study had a higher incidence of both GERD and esophageal cancer. The investigators recommend that obese people lose weight, and if they smoke, quit. Medications to reduce GERD symptoms also should be considered.
"Energy drinks," which usually contain caffeine and other additives, may be harmful to people with heart problems, according to a study presented at the American Heart Association's 2007 annual meeting. In 15 healthy adults who drank two cans a day of a popular energy drink, systolic blood pressure (the upper number) rose by as much as 9.6 percent, and diastolic blood pressure (the bottom number) increased by as much as 7.8 percent.
Heart rates increased five to seven beats per minute after consuming the drinks. Although the increases did not reach dangerous levels, the cardiac changes could be problematic for people with existing hypertension or heart disease. The researchers advise people with high blood pressure or heart disease to avoid energy drinks.
Chewing gum offers more benefits than fresh, minty breath; gum may also help you whittle away your waistline. Chewing gum before an afternoon snack can help reduce hunger, diminish cravings, and promote fullness among people who try to keep their calorie intake down, according to a new study presented at the 2007 Annual Scientific Meeting of The Obesity Society in October.
Conducted by researchers from the Glasgow Caledonian University in Scotland, the study included 60 participants ages 18-54 who were asked to consume a sweet and salty afternoon snack either after chewing a sweetened gum or not chewing gum at all. The results from the study indicated that chewing gum reduced caloric intake by 25 calories and specifically reduced sweet snack intake by 39 calories. It was also discovered that chewing gum suppressed hunger and desire for food after lunch, as well as reduced anxiety and stress.
The good news about gum's potential role in weight loss is spreading quickly. It is being promoted as one of many facets in some weight-loss programs because it can replace a high-calorie snack. This strategy was recently highlighted in the NBC weight-loss reality TV show, The Biggest Loser. It makes sense that if you chew a stick of sugar-free gum containing about five calories per serving and forego a bag of chips at the vending machine, you've probably saved yourself 220 calories or more--a tactic that can help you lose weight.
"Sugar-free chewing gum as a snack could help us take in fewer calories at a time when we might not truly need a snack. It might satisfy the need to chew, and because it's basically free of calories, it won't add calories to your day. If gum does the trick, then that would help to avoid excess calories that your body doesn't need," says Heather
Bainbridge, RD, dietitian at the Comprehensive Weight Control Program at New York Presbyterian Hospital/Weill Cornell Medical Center.
Bainbridge notes that it's important to choose sugar-free chewing gum to cut down on calories and to promote dental health. The bottom line--if you turn to gum in order to cut out a 220-calorie trip to the vending machine every day, this habit can chew up almost 23 pounds per year.
Current U.S. dietary recommendations do help prevent colorectal cancer, according to an analysis of three major eating plans in the November 2007 issue of The Journal of Nutrition. Researchers evaluated the U.S. Department of Agriculture Food Guide recommendations, the Dietary Approaches to Stop Hypertension (DASH) Eating Plan, and a Mediterranean diet (which is not an official U.S.plan) in more than 51,000 patients aged 55-74 who were screened for colon cancer. All three eating plans feature high amounts of produce and whole grains and reduced saturated fat and meat intake. The risk of colorectal cancer was found to be reduced by 18 to 33 percent in patients who had followed one of the three dietary plans.
People who have been more physically active in their lives have much better cognitive functioning, according to a study in the October issue of Aging Clinical Experimental Research. In the study, 364 people in their 80s were questioned about past and present physical activity. Forty-three percent had a history of high-intensity physical activity during their youth, although it was lower during adulthood and old age.
Nevertheless, people with a history of high-intensity physical activity at any time in their lives had a much lower cognitive performance study (CPS) score (indicating better performance) than participants who did not have a history of high-intensity physical activity.
Does the thought of doing the same exercises every day prevent you from starting a fitness program? Are you tired of your current workout? Do you want to move up to a higher level of fitness? If you've answered yes to any of these questions, consider cross-training.
Cross-training is a way of adding variety to your exercise program. It started out as a prevention strategy for athletes who were committed to one sport--usually running--who experienced overuse injuries from the jarring impact of that sport. Cycling or swimming a couple of days a week allowed them to continue to build endurance while reducing stress on their joints and using their muscles in different ways, explains John Cavanaugh, MEd, PT, ATC, a senior physical therapist at the Sports Medicine and Performance Center in the Weill Cornell Medical College-affiliated Hospital for Special Surgery.
Cross-training is used more broadly now to encourage new or moderate exercisers to incorporate all the components of fitness into a weekly workout. The recently updated American College of Sports Medicine/American Heart Association recommendations highlight the importance of following an exercise program that includes endurance exercises, resistance training, flexibility, and--for those who need it--balance exercises.
Cross-training also adds variety and structure to your workout, says Cavanaugh. But if you have arthritis or other conditions that might limit your ability to move, work with a physical therapist or other fitness professional to make sure the exercises you choose don't aggravate your condition.
Mix it up
The American Academy of Orthopaedic Surgeons provides a sample program built on cross-training principles. It includes the following:
* Three times a week: 30 minutes of aerobic exercises, alternating activities such as walking, swimming, and stair-climbing.
* Twice a week (not consecutive days): 30 minutes of strength training, working each major muscle group.
* Daily: 5 to 10 minutes of stretching. Additional aerobic options include dancing, tennis, cycling, or rowing. You can do strength training with gym machines, free weights, resistance bands, or your own body weight. Yoga, Pilates, and tai chi emphasize flexibility as well as strength, so adding a class to your weekly workout could help.
Regardless of what you choose, start slowly and build up gradually, Cavanaugh advises. If you're new to exercise or haven't worked out in a while, keep it simple: walk a couple of blocks, and gradually build up to a mile; swim one lap and then set your sights higher. Try to follow the "10 percent rule"--increase the frequency, duration, or intensity of an activity by no more than 10 percent each week. And be sure to get medical clearance first.
CROSS-TRAINING EXERCISES FOR A BALANCED WORKOUT
Strength: Seated chest press
This exercise strengthens the shoulders, chest, and back of the upper arms (triceps). Sit in a chair with your arms at your sides, elbows bent, and palms down. Inhale, then push your arms straight out in front of you as you exhale. Keep your wrists level with your arms; don't lock your elbows. Return to the starting position.
Repeat 8 to 12 times.
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Flexibility: Seated overhead stretch
This exercise improves range of motion in your shoulders. Sit in a chair with your arms at your sides and palms of your hands facing in. Inhale; turn your palms outward, lift your arms out to the sides and up over your head, and bring your palms together. Keep your shoulders relaxed and down and your chest lifted. Exhale and lower your arms back to the starting position. Repeat 3 to 8 times.
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Balance: heel-to-toe walk
This exercise improves your balance. Walk by putting one foot in front of the other, with the toes of the back foot touching the heel of the front foot. Stand next to a wall as you walk so you can put your hand on the wall for support if needed. Start by walking heel-to-toe for 15 seconds, and slowly work up to 1-2 minutes (you may need to turn around and go the other way if the wall isn't long enough).
Simple measures can be "extremely effective" in boosting health and reducing the risk of chronic illnesses, even if you're older and your lifestyle until now hasn't been the healthiest. That's the good news from Richard Rivlin, MD, a professor of medicine at Weill Cornell Medical College and attending physician at NewYork-Presbyterian/ Weill Cornell Medical Center.
In the November issue of The American Journal of Clinical Nutrition, Dr. Rivlin reports that his review of the scientific literature (more than 100 studies over the past 20 years) showed proof of the health benefits of simple and realistic lifestyle changes. For example, adults age 65 and older who followed a low-calorie diet and regular exercise and program lowered their risk of cancer by about one-third; those with heart disease who lowered their cholesterol reduced their risk of a future heart attack or other cardiac event by up to 45 percent.
Change your mindset
Before attempting to change your lifestyle, "You have to believe that doing so can help," says Dr. Rivlin. "Too often, older people say, 'Eating right and exercising is good advice for my children and grandchildren, but it's too late for me.' That's simply not true. For example, one study showed that lowering blood pressure through diet and exercise had the most dramatic health benefits for older adults compared with all other age groups, cutting the risk of heart disease by 30 percent in women and 20 percent in men."
Adjust your diet
During menopause, women often gain weight and body fat and lose fat-free mass (muscle and bone). But these changes in body composition composition are not an inevitable part of aging. "You can do a lot to improve and even reverse these harmful changes," Dr. Rivlin stresses.
Start by cutting calories if you're overweight, and pay attention to what you're eating. Choose foods with high-quality protein such as lean meat and fish, poultry, nuts, and legumes; limit your intake of saturated fats; and replace simple sugars (e.g., table sugar, honey, canned fruit) with whole grains and other foods such as oatmeal and sweet potatoes that contain complex carbohydrates and high amounts of fiber.
If you're tempted by high-fat, high-calorie "junk" foods, remind yourself that such foods can cause you to pile on unwanted pounds; you also miss out on important nutrients that you would get from eating more healthful alternatives, such as vegetables and fruits.
Boost your activity level
For maximum health benefits, your exercise program should include aerobic activities, such as walking or jogging; resistance training with light weights or elastic bands; and flexibility exercises such as stretching or yoga, Dr. Rivlin says.
Take advantage of daily opportunities to increase your activity level by breaking established habits. If you're accustomed to driving to work or to the store, try walking instead, or at least park far enough away from your destination that you are compelled to walk a block or two to get there. Similarly, use the stairs instead of the elevator, at least for a couple of floors. Walking up stairs is one of the best exercises you can do for cardiovascular fitness, according to Dr. Rivlin. Walking down stairs is also good because it puts weight on the spine and can help protect bones.
Get medical clearance before starting an exercise program, and work with a professional who is knowledgeable about fitness programs for older adults, Dr. Rivlin advises. "If you have arthritis, consider taking an anti-inflammatory an hour before exercising to make moving around more tolerable. One of the biggest dangers is not doing anything--that's when muscles atrophy and you lose function."
What's more, you get the most benefits by going from no exercise to a little, rather than from a little to a lot. "Instead of looking at the elite athlete who completes a marathon in just over two hours, look at how many complete the marathon, period. That's really amazing," Dr. Rivlin concludes.
WHAT YOU CAN DO
* Remind yourself that you can improve your lifestyle and health at any age.
* Exercise regularly; include cardiovascular activity, weight training, and stretching.
* Cut calories by eating more protein, whole grains, vegetables, and fruits, and avoiding high-fat, high-calorie "junk" foods.
In recent years, the number of egg varieties in your supermarket has been growing: eggs with more omega-3s, eggs with less cholesterol, eggs with reduced saturated fat, and so on. But are these new varieties worth buying? And perhaps more importantly, should you be eating eggs at all?
"My motto is, 'An egg a day is okay,' assuming you do not have a history of heart disease or high blood cholesterol," says Sari Greaves, RD, a dietitian at NewYorkPresbyterian/Weill Cornell's Cardiac Health Center. "One egg is packed with essential nutrients vital for good health."
Are "enhanced" eggs healthier?
The claims on egg cartons range from "more omega-3s" and "more lutein" to "lower cholesterol" and "less saturated fat." While these statements may seem impressive, you're paying more money for relatively small differences, Greaves says. For example, an Eggland's Best egg has 4 grams of total fat and 180 milligrams (mg) of cholesterol compared to a "regular" egg that has 4.5 grams of total fat and 213 mg of cholesterol.
Remember that eggs are only one element in your diet, which should include vegetables and fruits; whole grains; highfiber foods; lean meats, poultry, and fish; and fat-free or low-fat dairy products. "Don't worry about getting your omega-3 fats from eggs because you can naturally consume them in foods such as oily fish, flaxseed, walnuts, soybeans, and canola oil," says Greaves.
Update on cholesterol
For many years, eggs were virtually banned from healthy eating plans due to their cholesterol content (about 213 mg per egg). However, a study published last year in Medical Science Monitor concluded that eating one or more eggs per day did not increase the risk of coronary artery disease or stroke in healthy adults. Experts no longer consider it necessary for healthy people to limit their intake of egg yolks to a specified number per week.
If you have high cholesterol or heart disease, "It's a good idea to limit egg intake to two to three yolks per week," says Greaves. The yolk contains all of the egg's cholesterol. The American Heart Association recommends limiting dietary cholesterol to less than 300 mg per day. If your LDL ("bad" cholesterol) is high and/or you're taking cholesterol-lowering medication, aim for less than 200 mg a day.
Eggceptional nutrition
Eggs offer a big nutrition bang for their calorie buck: one 75-calorie egg contains protein, folate, iron, zinc, lutein, zeaxanthin, choline, and vitamin D. Folate contributes to the development of red blood cells and nerve tissue. Iron is needed to transport oxygen throughout the body. Lutein has been shown to help protect the eyes from macular degeneration. And vitamin D helps protect against colon cancer, osteoporosis, heart attack, and stroke. "The high-quality protein in eggs helps you to feel full longer and stay energized, and it plays an important role in muscle strength, repair, and preservation," says Greaves.
Cooking method is key
Don't overlook preparation style when calculating the fat and calories in your egg dish. "Prepare eggs using a fat-free cooking spray or one to two teaspoons of a heart-healthy oil, such as canola or olive oil, to cut down on calories and eliminate saturated fat," advises Greaves.
Fill omelets with nutritious vegetables such as onions, tomatoes, spinach or peppers. Cheese can give you a calcium boost, but use only one ounce (1/4 cup shredded) of low-fat or fat-free cheese.
The bottom line: Eggs can be part of a healthy diet. "Eggs are economical, easy to prepare, and deliver a bundle of important nutrients," says Greaves.
EASY CHEESY EGG MELTS
4 slices whole-grain bread 4 large eggs (or 2 whole eggs & 4 egg whites) 1 Tbsp. reduced-fat milk 1/4 tsp. basil 1/4 tsp. oregano 1/2 cup (2 oz.) reduced-fat cheddar cheese, shredded Nonfat cooking spray Black pepper to taste
Lightly toast bread.
Whisk together eggs, milk, herbs, and pepper in a small bowl. Lightly coat a medium skillet with cooking spray. Cook egg mixture in skillet over medium heat, stirring gently but frequently, until mixture is set and eggs are firm.
Spoon 1/4 of egg mixture onto each bread slice. Sprinkle 2 Tbsp. of cheese over each egg/bread slice. Place slices on baking sheet in a 350-degree oven until cheese is melted. (Or place slices in the microwave and cook at full power for 20-30 seconds to melt cheese.) Serve immediately.
Yield: 4 servings.
Nutrition information per serving (whole eggs/2 whole eggs plus 2 egg whites): 165/137 calories, 7/3 g fat, 2/0 g saturated fat, 215/109 mg cholesterol, 268/260 mg sodium, 13/12 g protein, 12/12 g carbohydrates, 2/2 g fiber.
NUTRIENT CONTENT: WHOLE EGG VS. EGG WHITE
Whole Egg Egg White Calories 72 17 Total fat 4.97 g .06 g Saturated fat 1.55 g 0 g Protein 6.29 g 3.6 g Folate 24 mcg 1 mcg Iron .92 mg .03 mg Zinc .56 mg .01 mg Lutein & Zeaxanthin 166 mcg 0 mcg Vitamin D 18 IU 0 IU
A study in the November issue of The Journal of Nutrition provides evidence that bean consumption can improve lipid profiles associated with cardiovascular disease. Beans are loaded with nutrition pluses--they contain fiber and protein, no cholesterol or saturated fat, little total fat, and have a high satiety factor--and few minuses, aside from causing flatulence.
"I like to call beans a 'super food' because they provide a hefty nutrient package," says Sari Greaves, RD, a dietitian at NewYorkPresbyterian/Weill Cornell's Cardiac Health Center. "Beans such as kidney, pinto, navy, and black, are an excellent source of plant protein and fiber (the cholesterol-lowering kind) and provide important nutrients such as calcium, iron, folic acid, and potassium."
Why you need them
The health benefits of beans are consistent with many existing U.S. Food and Drug Administration (FDA)-approved health claims related to disease prevention. Studies suggest that eating beans as part of a healthy diet may help manage diabetes and help reduce the risk of high blood pressure and stroke.
"Americans are encouraged to eat three cups of beans per week," Greaves says. This recommendation represents a three-fold increase over the current average consumption of one cup per week. The U.S. Department of Agriculture's (USDA) recommended eating plan for Americans lists beans in two food groups: the Vegetable Group, because they're a plant-based food that provides vitamins and minerals, and the Meat and Beans Group, because they're a good source of protein.
An adequate daily amount of fiber is defined as 20 to 35 grams for adults. However, Greaves points out that the average intake for Americans is only 14 to 15 grams per day. Beans have more fiber per serving than any other vegetable. One serving of beans provides 20 percent or more of your daily fiber needs. Fiber has many benefits, such as helping you feel full after a meal, helping maintain blood sugar levels, and helping maintain regularity.
Bean varieties
Beans are a versatile ingredient that can be used in virtually any type of cooking, whether it be a salad, soup, burrito, dip, or stir fry.
Some of the most popular bean varieties include lima (flat-shaped, white-colored), black (medium-sized, black-skinned ovals), blackeye or black-eyed pea (white, medium-sized, oval-shaped, with a black dot), red kidney (large, deep reddish-brown and kidney-shaped), garbanzo or chickpea (round, medium-sized, beige color), navy (small white ovals), and pinto (medium-sized, mottled beige and brown ovals).
"I encourage people to eat less meat in favor of more plant-based foods," says Greaves. "If you place low-fat vegetarian foods at the center of your plate, it's an easy way of controlling meal calories without counting."
BEAN AND CRISPY NOODLE SALAD
1 (16 oz.) can kidney beans, drained and rinsed 1/4 cup low-fat honey mustard salad dressing 4 cups chopped romaine (about 1 head) or 4 cups fresh spinach leaves 1 cup chow mein noodles 2/3 cup canned mandarin oranges, drained 1 green onion, chopped
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Toss all ingredients together in a large mixing bowl. Serve immediately. Makes 4 servings.
Nutrition Information per Serving: 223 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 222 mg sodium, 35 g carbohydrates, 7 g dietary fiber, 12 g sugar, 7 g protein, 368 mcg vitamin A, 25 mg vitamin C, 100 mg calcium, 2 mg iron, 93 mcg folate, 375 mg potassium
WHAT YOU SHOULD KNOW ABOUT CANNED BEANS
* They are very convenient because they are already presoaked and precooked.
* If you are trying to limit your sodium intake, just drain and rinse canned beans before using them. This will reduce the sodium content by 40 percent.
* You also can opt for canned beans with "no salt added" (on the food label, look for a sodium content of 140 mg or less per serving).
* It is not necessary to re-cook canned beans; just heat them if a recipe calls for it.
* Canned beans, like dry-packaged beans, absorb flavors from other ingredients in a dish because their skins are completely permeable. They may be stored for up to 12 months in their original sealed cans.
People with lupus (systemic lupus erythematosus, or "SLE"), a chronic inflammatory disease that affects the skin, joints, heart, and other organs, may be helped by taking omega-3 fish oil supplements, according to a study presented in November at the American College of Rheumatology's Annual Scientific Meeting.
In a study of 60 people with lupus who were given either placebo or 3 grams of omega-3 supplements daily, researchers looked at both lupus disease activity and heart function, because many people with lupus develop premature cardiovascular disease. After 24 weeks, those who had taken the supplement had improved blood vessel function and fewer symptoms of lupus.
Eating less red and processed meats could reduce the incidence of multiple types of cancer, according to a study published in the December issue of PLoS Medicine. Researchers followed approximately 500,000 people ages 50-76 for 8.2 years, during which there were 53,396 incidences of cancer. Those with the highest intake of red meat, plus processed meats such as sausage and lunch meat, were most likely to develop colorectal and lung cancer, researchers found.
Participants with the highest intake of red meat alone were most likely to develop cancer of the esophagus and liver.
Drinking green tea has been linked to everything from weight loss, to improving cognitive function, to lowering cholesterol. Now, two new studies suggest that this increasingly popular beverage also may help fight cancer.
"Green tea is loaded with nutrients called phenols, polyphenols, and catechins," says Mitchell L. Gaynor, MD, founder and president of Gaynor Integrative Oncology and an assistant clinical professor at Weill Cornell Medical College. "The most studied of these is a compound called Epigallocatechin gallate (EGCG). EGCG has antioxidant potential 200 times stronger than vitamin C and 20 times stronger than vitamin E."
A study published in the December issue of Cancer Biology & Therapy revealed that, in a preliminary study, EGCG from green tea appeared to significantly decrease the invasion of breast cancer cells.
Another study of almost 50,000 Japanese men, ages 40 to 69, showed that those who drank five or more cups of green tea per day were half as likely to develop progressive prostate cancer. Researchers theorize that catechin in green tea may inhibit cancer cell growth or reduce testosterone levels, thereby reducing the risk of progressive prostate cancer.
"Catechin inhibits the formation of new blood vessels that cancer cells need to grow. It also helps cancer cells regain the ability to die normally, called apoptosis," says Dr. Gaynor.
According to Dr. Gaynor, "All green teas are good, but organic is the best." He notes that white teas come from the younger tea plant and have a bit higher antioxidant activity. Black tea is fermented and has a bit less antioxidant activity, "but it is still good to drink," says Dr. Gaynor.
"Epidemiologic studies suggest lower rates of some cancers in tea drinkers, but although the studies are conflicting, it appears adding milk may negate some of the beneficial effects of tea by precipitating out the phenols," says Dr. Gaynor. In addition, recent reports suggest that low-fat and non-fat milk may actually increase the risk of prostate cancer, so it's probably best to drink your tea straight if you want to fully reap its benefits.
WHAT YOU SHOULD KNOW
* Green tea undergoes minimal oxidation during processing and is made solely with the leaves of the tea plant.
* Between one and two teaspoons of green tea should be used per cup of hot water. Steeping time can range from three to 15 minutes.
* A cup of green tea contains about 25 percent less caffeine than a cup of coffee.
Older adults who function well in daily life are half as likely to have a stroke compared to those who don't have good physical function, according to a study published in the Dec. 11 issue of Neurology.
The study included 13,615 men and women between the ages of 40 and 79 who had never had a stroke, heart attack, or cancer. Participants completed a self-report test on their physical function that included how well they were able to climb stairs, carry groceries, kneel, bend, and lift. The researchers monitored how many strokes occurred in this group over a seven-year period. Those who scored in the top 25 percent on the physical function test had a 50 percent lower risk of stroke than those with the lowest test scores.
The study results "make a great argument for everyone to focus on taking stairs at least occasionally. It's probably one of the easiest ways to add a little physical activity to your day," says Michael O'Dell, MD, chief of rehabilitation medicine at New York-Presbyterian Hospital/Weill Cornell Medical Center. Improving other aspects of your daily functioning, such as lifting and bending, also make sense. However, if you have arthritis in your shoulders, hips, or hands, talk with your doctor first before trying to do any heavy carrying.
Staying active helps
Most strokes are caused by a blockage in an artery that supplies blood and oxygen to the brain, resulting in numbness or weakness on one side of the body, sudden confusion or trouble speaking or understanding, and other symptoms. A stroke also can be caused by bleeding into the brain, usually from uncontrolled high blood pressure or a weak spot in the wall of an artery. Exercise can help reduce risk by improving circulation to the brain and helping to lower blood pressure.
However, Dr. O'Dell notes that although the study showed a correlation between good physical function and lower stroke risk, it does not necessarily prove that the lowered stroke risk was due to better physical function.
"Individuals who had better physical function may have been healthier to start with, whereas individuals with poor physical function might have underlying health issues that led them to function poorly," he explains. "In that case, the ability to function would be an indicator of lowered stroke risk."
Nonetheless, "Being active is better than being less active," Dr. O'Dell stresses. "If you're able to get dressed by yourself, shop, fix meals for yourself--in short, do as much as you can for yourself--that, in and of itself, is great exercise, as opposed to letting somebody do those things for you. And, of course, it increases your independence."
Walking regularly is a simple and effective way to maintain function as you age, Dr. O'Dell says. If you have arthritis in the knees or hips or a balance problem, walk in a hallway or in your home, rather than outside--at least at first, he advises. Consider working with a physical therapist or other health professional who can help you with balance problems so you can then go outside and walk.
Additional benefits
"Beyond the study, there are many other reasons to improve your physical activity level and function," Dr. O'Dell says. "You also build cardiopulmonary stamina so you have more energy and less fatigue in the course of daily activities, and reduce your risk of osteoporosis."
Other proven benefits of regular physical activity, according to the Agency for Healthcare Research and Quality, include:
* Lower overall mortality
* Lower risk of coronary heart disease, colon cancer, diabetes, and obesity
* Lower risk of developing high blood pressure
* Improved mood and relief of depression symptoms
* Improved function in people with arthritis
* Lower risk of falls and injury.
WHAT YOU CAN DO
* Find activities you enjoy that can become a regular part of your daily routine, and find others to join you.
* Get an exercise prescription from your doctor that includes realistic goals and places to go for group activities.
* Through diet and exercise, aim for a body mass index (BMI) between 18 and 24.9. To calculate your BMI, divide your weight (in pounds) by your height (in inches) squared, and multiply the result by 703.
Health and Fitness that has been a currently become one of main concerns. Previous humans that used hunt for in their living, due to which their body had to experience a lot of physical use. Currently, life has become additional easy and effortless. All we need is immediately a phone call gone. This is a simple life has restricted humans to do that bit of bodily do exercises which is necessary to keep body healthy and fit. We just get instant, spicy and diversity of food which lose in their nourishment during process.
How do we make sure that the every one that we need to have a fit living? This is a very large question amongst everybody. We need proper nourishment and a healthy and are lathy body. Best Health is every one that one craves for. Becoming health and fit that is very hard needs devoted efforts. The conceptual for a healthy person start from his foetal stage with proper and fit nourishment resulting from his or her mother. Easy fitness exercises can help to have a fitter and healthy life. Stretching aerobics that can be help in a lot of habits in main ting a fit body.
There are many reasons for the loss of hair. Sometimes women loose their hair after giving birth to the child, this type of hair falling is considered as the postpartum hair loss. Whenever a woman is pregnant there is a great amount of changes in their hormones and the essentials nutrients which make their hair healthier moves into the child’s body. And lack of nutrients causes hair fall. After giving birth to a child many changes occurs in a woman body but the hair fall is the main. Postpartum hair loss sometimes becomes a terrifying occurrence for a woman, but they should not be worried since they will not become bald or hairless. And this problem can be solved after regaining the hormones to its normal level. The hormone in a woman’s body returns after the three to four months. Although, this seems to be different in many persons some get it soon and others takes more time.
As the science and technology had developed a lot so they also have various types of treatment for the postpartum hair loss. Many doctors say’s that you should not worry because it is a normal type of hair loss after delivery. You can control your hair fall by taking the essential vitamins and minerals. Also there are many medicines available in the market to avoid hair fall you must consult a hair specialist before using these products.
Different types of heart disease in all over world. Many persons have suffering from heart disease. Coronary artery disease is a disease of the artery caused by the accumulation of atheromatous plaques within the walls of the arteries that supply the myocardium. Angina pectoris (chest pain) and myocardial infarction (heart attack) are symptoms of and conditions caused by coronary heart disease. Over 451,000 Americans die of coronary heart disease every year. In the United Kingdom, 101,000 deaths annually are due to coronary heart disease. there are many heart diseases are available in the market.
Coronary artery disease Congenital heart disease - see below Ischemic (or ischaemic) cardiomyopathy Hypertensive cardiomyopathy Valvular cardiomyopathy Nutritional diseases affecting the heart Alcoholic cardiomyopathy Inflammatory cardiomyopathy Cardiomyopathy secondary to a systemic metabolic disease
Cardiomyopathy literally means “heart muscle disease” ( muscle, pathy disease) It is the deterioration of the function of the myocardium (i.e., the actual heart muscle) for any reason. People with cardiomyopathy are often at risk of arrhythmia and/or sudden cardiac death
The Pediatric tooth problems may occur in many growing children. The Pediatric teeth have to fall for each and every child. They start losing their teeth at the age of six to twelve and after those new teeth grow at that place. But if the teeth will start losing before this time so they must consult the dentist for the premature loss of baby teeth. The children must visit the dentist regularly for the safety of their teeth health. When parents or care takers misguidedly say, that they are only baby teeth and will fall one day or the other, they make a great mistake and for this the child has to suffer from many teeth and stomach problems. For this purpose Oral hygiene is enormously important and the child’s primary visit can train parents how to efficiently clean a child’s teeth. A process that generally takes less than two minutes with an extremely little child’s toothbrush or by merely wiping the teeth off with a soaked cloth. Oral cavity also requires a great care, the food that should be taken by the children must be healthy and they have to avoid the use of sugar, sweets, chocolates, snacks and wafers.
Vitamin D helps reduce the risk of falls in older women who live in sunny climates, according to a study published in the Jan. 14 issue of Archives of Internal Medicine. The one-year study included 302 women, ages 70 to 90, with low blood vitamin D concentrations and a history of falls in the previous year.
The participants received either vitamin D (1,000 International Units daily) or a placebo. All participants also received 1,000 mg of calcium daily. Fifty-three percent of women in the vitamin D group had at least one fall, compared to 62.9 percent of the placebo group, which translated into a reduced risk of 19 percent in the vitamin D group. The study indicates that even in sunny places, where vitamin D is synthesized naturally from exposure to sunlight, vitamin D supplementation can contribute to preventing falls, which in turn reduces the chance of suffering a hip fracture or other fall-related injury.
Engaging in a minimum of 30 minutes of moderate activity on most days of the week may help you live longer, according to a study in the Dec. 10/24 issue of Archives of Internal Medicine. Among 252,925 men and women ages 50 to 71 who were studied from 1995 to 1996, those who exercised moderately for at least 30 minutes most days of the week had a 27 percent reduced risk of death, and those who exercised vigorously for at least 20 minutes three times a week had a 32 percent reduced risk of death.
Those amounts of exercise are commonly recommended as a way to prevent heart disease and other health problems. The researchers also found that even overweight people who exercised regularly lived longer than those who did not exercise, indicating that exercise is helpful for everyone, regardless of their size.
An analysis of 25 studies published between 1992 and 2006 on smoking and diabetes indicates that active smokers have an increased risk of developing type 2 diabetes, with the highest risk (61 percent) occurring in heavy smokers, and the lowest risk (29 percent) occurring in light smokers, according to an analysis in the Dec.
12 issue of the Journal of the American Medical Association. Although the researchers state that a definite cause-and-effect relationship has not been proven between smoking and diabetes, there is good evidence to support an association. They recommend that people quit smoking, especially if they have risk factors for diabetes such as obesity, lack of physical activity, low fruit and vegetable intake, and high alcohol intake.
Undernourishment, or not getting enough calories or nutrients, after having a stroke means you are more likely to have a poor clinical outcome, according to a study in the January issue of Archives of Neurology. Among 131 stroke patients with a mean age of 74.3 whose nutritional status was assessed within 24 hours of hospital admission and again one week later, 16 (12.2 percent) were found to be insufficiently nourished at admission, and 26 (19.8 percent) were undernourished after a week.
Undernutrition during both periods was associated with poor outcomes, including infection and even death, after three months. The researchers recommend good nutritional support for people who have strokes, both in the hospital and at home.
Probiotics, the so-called "friendly" bacteria contained in yogurt, may improve fat metabolism, according to a study published in the Jan. 15 issue of Molecular Systems Biology. Researchers gave two types of probiotic drinks containing Lactobacillus strains to mice. The mice who received the probiotics showed a range of biochemical effects, including an amplification of other friendly bacteria in the gut.
But the mice also metabolized bile acids from the liver more efficiently, which helped emulsify fats in the upper intestines. The researchers say that if probiotics can influence the way bile acids are metabolized, it is also possible to change how much fat the body is able to absorb.
Women who eat more lutein and zeaxanthin, which are compounds found naturally in yellow or green vegetables, and vitamin E, which is contained in green, leafy vegetables, vegetable oils, and nuts, may have less risk of getting cataracts, according to a study published in the January issue of the Archives of Ophthalmology
Researchers studied 35,551 women with a mean age of 53.5 from 1993 to 2003. During that time, 2,031 developed cataracts. Those who consumed the most lutein and zeaxanthin had an 18 percent lower chance of developing cataracts than those who consumed the least amount of the compounds, and those who consumed the most vitamin E-rich foods were 14 percent less likely to develop cataracts than the women who got the least vitamin E from food. Researchers attribute the results to the antioxidant effects of the nutrients on the cells of the eye.
