Mediterranean diet helps improve insulin sensitivity, glucose levels

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.

Read more...

Create—and follow—a practical fitness plan for 2008: a realistic physical activity plan makes it easier to get fit and stay fit

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

Read more...

3 pilates exercises

1. Lateral breathing

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.

Read more...

6 ways to keep running after 50: follow this advice to prevent injury and get the most from your run

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.

Read more...

Stretches to prevent running injuries

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.

Read more...

Top 8 "staples" for your kitchen: keep these items on hand for a healthful boost to your diet, says a Weill Cornell nutrition expert

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.

Read more...

Everyday exercises help improve mobility after stroke

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.

Read more...

Many factors protect women against heart disease

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.

Read more...

Obesity, acid reflux, smoking increase esophageal cancer risk

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.

Read more...

Energy drinks may increase blood pressure

"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.

Read more...

Chew your way to a slimmer waistline: study shows sugar-free gum can help you cut calories and shed pounds

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.

Read more...

Eating plans reduce risk of colorectal cancer

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.

Read more...

Physical activity linked to better cognitive performance

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.

Read more...

Why cross-training is crucial: add variety to your workout by balancing endurance, strength training, and flexibility exercises

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.

[ILLUSTRATION OMITTED]

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.

[ILLUSTRATION OMITTED]

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).

Read more...

Preserve your health at any age: whether you're 50, 60, 70 or beyond, you can improve your health and cut your risk of disease

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.

Read more...

Cracking the confusion about eggs: eggs are packed with protein, folate, and other nutrients and back on the "healthy foods" list for most people

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

Read more...

Little beans, big benefits: beans provide a heart-healthy, protein-rich alternative to meat

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

[ILLUSTRATION OMITTED]

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.

Read more...

Omega-3 fish oils may aid people with lupus

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.

Read more...

Red and processed meats increase cancer risk

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.

Read more...

Make time for green tea: studies support the many benefits of drinking green tea, which appear to include cancer protection

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.

Read more...

Good physical function may lower your stroke risk: daily activities such as climbing stairs improve brain circulation and help lower blood pressure

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.

Read more...

Health and Fitness

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.

Read more...

Hair Care

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.

Read more...

Heart Disease

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

Read more...

Dental Care for Children

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.

Read more...

Vitamin D helps prevent falls, even in sunny climates

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.

Read more...

Regular moderate exercise lowers mortality

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.

Read more...

Smoking associated with increased incidence of diabetes

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.

Read more...

Proper nourishment important for survival after stroke

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.

Read more...

Probiotics may help the body metabolize fats

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.

Read more...

Eat your vegetables to help prevent cataract formation

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.

Read more...

Vitamin B12 may help memory: protein-rich foods and supplements can provide the recommended daily levels of this essential nutrient

Low levels of vitamin B12 may increase the risk of cognitive decline, so it is important to get enough of this essential nutrient through protein-rich foods such as red meat, fish, eggs, and dairy, or through supplements.

Researchers who conducted a 10year study of 1,648 men and women age 65 or older found that lower levels of vitamin B12 were substantially associated with cognitive decline (The American Journal of Clinical Nutrition, November 2007).

Vitamin B12 helps produce acetylcholine, a neurotransmitter that helps with memory and learning. It also helps the body properly develop nerve cells, says Elina Kaminsky, RPh, a nutritional pharmacist who advises physicians at Weill Cornell Medical College on alternative remedies. Vitamin B12 deficiency also can cause anemia and psychiatric problems such as depression.

Daily dose' recommended

Kaminsky says older people have more difficulty absorbing vitamin B12 from foods because of slowed digestion. If the diet is protein-deficient, the problem can be compounded because vitamin B12 is bound to protein.

Kaminsky recommends that people who are deficient in vitamin B12 take 1,000 micrograms (mcg) of a supplement called methylcobalamin two or three times a week. For those who aren't lacking B12, she recommends a daily dose of 250-500 mcg. The recommended daily allowance (RDA) for vitamin B12 is 3 mcg, but that dose is really geared toward younger people, Kaminsky says, and older people need a much higher dose to prevent disease.

"Out of every 100 mcg tablet, the human body will probably only absorb about three percent of the nutrient," Kaminsky explains. "Since there are no toxic effects from taking higher doses, yet the risk of deficiency is so great, why risk the potentially severe consequences of not getting enough?"

Your doctor can order a blood test to measure your B12 level. "Always consult your physician before adding any new supplements to your daily regimen," Kaminsky says.

Read more...

'Couch potato' calisthenics

MOVES OF THE MONTH

Here are three simple exercises to do while seated at your desk (you may have to face outward) or in front of the TV, courtesy of Weill Cornell exercise physiologist Andrew Chai.

1. Put both arms out in front of you at shoulder level. Move them up and down from knee level to about six inches above your head at a moderate pace 10-20 times (up and down counts as one). The faster you move your arms, the more aerobic the exercise.

Benefits:

Improves blood flow in the body and range of motion of the arms; strengthens shoulders and upper back.

2. Start with your feet on the floor. Kick your right leg up, straightening the knee; return to the start position, then kick your left leg up and down. Alternate legs, kicking up and down 10-20 times. For variety, kick one leg up and down 10-20 times, then the other.

Benefits:

Improves blood flow in the body and works the quadriceps (front of the thighs).

3. Start with your feet on the floor. Raise your heels until you're on tiptoes, then lower your heels back down to the floor. Repeat 10-20 times.

Benefits:

Improves blood flow in the body and works the calf muscles.

Read more...

Low-fat dairy products may help decrease high blood pressure

Consuming low-fat dairy products such as skim milk, yogurt, and cottage cheese may help decrease the risk of high blood pressure, according to a study published in the Feb. 7 issue of Hypertension. During a 10-year study that included 28,886 women age 45 or older, 8,710 participants developed hypertension.

Those who consumed more than two servings a day of low-fat dairy products had a 10-15 percent reduced risk of hypertension compared to those who consumed low-fat dairy products less than once a month. No association was found between consuming high-fat dairy products (such as whole milk, sour cream, ice cream, and cream cheese) and lower blood pressure. The researchers recommend that women consume three servings of low-fat dairy products daily.

Read more...

Fuel your workout: exercisers who eat before they work out have more energy and stand to burn more fat

eVERY MORNING, NOON AND NIGHT, in gyms across America, you can hear the sound of a low but persistent rumble. Listen carefully and, in between the whir of the treadmill and the clank of weight plates, your ears will pick it up: the clamor of empty stomachs crying out for food.

Some people just don't have time to eat in reasonable proximity to their workout, but others deliberately go without food. "One client told me she believed she'd burn more fat by exercising on an empty stomach," reports Anne-Marie Nocton, RD, a sports nutritionist in Knoxville, Tenn. "Her reasoning was that if no food was available for fuel, her body would tap into its fat reserves."

Well, yes ... but there's a whole lot more to the story than that. As it turns out, if your goal is to maximize your workout and get (or maintain) a lean body, eating, not starving, is your best strategy. Here's what you need to know to prevent the empty stomach blues.

HOW FOOD FUELS YOU

Although your body burns some stored fat when you exercise, its main fuel is carbohydrate that's been stored in the muscles and liver in the form of glycogen. When your glycogen stores are depleted, your body will indeed tap more of its fat reserves, just as Nocton's client anticipated--but at what price? Without readily available fuel, you're not likely to feel too energetic. "And you won't burn more of anything if you can't muster the enthusiasm to master your toughest sets," says Nocton. "On the other hand, if you eat before exercise, whether it's a large meal several hours in advance or a small snack only minutes ahead of time, you'll have the extra oomph you need for an energetic and effective workout."

Here's the reason: Before carbohydrate is tucked away in your muscles and liver as glycogen, it enters your bloodstream in the form of glucose (also called blood sugar), a readily available source of energy that helps perk you up when you're feeling hungry and fatigued. If the glycogen stored in your muscles and liver is low, your body can rely on glucose for fuel; if you already have a fair amount of stored glycogen, your body will use the glucose as a secondary source of energy and spare the glycogen. "It means that you have two sources of fuel as opposed to one, so you can last a lot longer," says Jackie Berning, RD, a sports nutritionist and assistant professor in the department of biology at the University of Colorado at Colorado Springs.

Something else you should consider is that the muscles and liver can only store so much glycogen. It's important to "top off" your reserves fairly often, even if you haven't been doing much: During a long night's sleep, the body depletes as much as 80 percent of the glycogen stored in the liver. "That's why eating a little something before you exercise in the morning can really help," says Nocton. Moreover, it doesn't take long to deplete stored glycogen during exercise, and it gets used up even faster when the weather is warm. "If you're playing an intense tennis match without having eaten and it's warm outside, it may take only 30 to 40 minutes before you deplete your glycogen," says Berning. Eating before a match will not only help you last a lot longer, it will also help settle the gastric juices that make your stomach growl and ward off the feelings of lightheadness and fatigue that can make it difficult to perform well.

WHAT TO EAT WHEN

Naturally, the fact that you shouldn't exercise on an empty stomach doesn't mean that you should eat a three-course meal 10 minutes before hitting the gym. In general, the closer you get to your workout start time, the fewer calories you should eat. The nutrients that make up those calories should also shift. Because it takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates, it's important to winnow down the protein and fat content of your meal or snack as you get closer to exercise. "You're not going to want to eat a plate of french fries two hours before working out, because the blood is going to rush to your stomach to digest that while it's also trying to rush to your exercising muscles," says Berning. "In the end, it doesn't do a very good job of either one."

So, here are a few rules of thumb to follow: If your workout is four hours away, eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session to tide you over. Three hours before working out, make it a smaller meal and lighten up a bit on the protein and fat. Thirty to 90 minutes before exercise, have a snack of easily digested carbohydrates (see below). If you only have the 15 minutes between, say, leaving your office and hitting the gym to grab something, go for a sports drink or a few Saltines. Also keep in mind that while eating high-fiber foods is important for good health, they're best eaten after or long before exercise, since they can cause bloating and other annoyances that will make you feel uncomfortable when working out

Finally, be aware that finding what works perfectly for you might take some trial and error. Some people find that certain foods and beverages eaten close to exercise are troublesome, while others find that they can eat a big meal and work out an hour later with no problem at all. So do a little experimenting, but at least (and we hate to sound like your mother) eat something!

RELATED ARTICLE: ENERGY ENHANCERS

PRE-EXERCISE NIBBLES TO KEEP YOU FROM RUNNING ON EMPTY

Depending on what time of day you'll be working out, consider these small snacks, which can be eaten 30 to 90 minutes before exercise (or closer if you can stomach it).

MORNING EXERCISERS

* 6 ounces orange juice

* 1 small banana

* Toasted English muffin spread with 2 tsp. strawberry jam

* 1 cup nonfat or low-fat yogurt

AFTERNOON EXERCISERS

* 8-ounce fruit smoothie

* 12-ounce nonfat latte

* Small chocolate biscotti

* 1 ounce Goldfish crackers

EVENING EXERCISERS

* 4 cinnamon graham cracker squares

* 8 animal crackers

* 6 ounces chocolate soymilk

* 1 ounce baked potato or tortilla chips

.

Read more...

Exercise, calorie reduction lower risk of metabolic syndrome

Metabolic syndrome, a group of heart disease risk factors that include abdominal obesity, high blood pressure, and high cholesterol, can be substantially improved with moderate exercise and caloric restriction, according to a review of studies in the March/April issue of the American Journal of Lifestyle Medicine.

One of the most potentially harmful components of metabolic syndrome is excess belly fat, which is more likely to increase blood cholesterol, blood glucose, and other factors associated with heart disease. But even 30 minutes of walking a day can help reduce waist circumference by as much as an average of 3 centimeters (1.18 inches), and eating 400 to 700 fewer calories a day will provide further benefits, such as lowering blood glucose, the researchers say.

Read more...

Taking vitamins does not reduce lung cancer risk

Taking multivitamins, vitamin C, vitamin E, and folate does not reduce the risk of lung cancer, according to a study in the March 1 issue of the American Journal of Respiratory and Critical Care Medicine. In a 10-year study of 77,721 men and women ages 50-76, 521 people developed lung cancer. Through detailed questionnaires given to participants on supplement use, diet, medical history, and other factors, researchers found no protective effect among any of the vitamins studied--and in fact, taking vitamin E was associated with a small increased risk of lung cancer in people who smoked.
The doses of vitamins participants took ranged from 2.8-5.6 pills a week for multivitamins, 60-322 mg daily for vitamin C, 42-215 mg daily for vitamin E, and 200-400 mcg daily for folate. The researchers say supplements should not be taken as a means to prevent lung cancer.

Read more...

Fewer refined carbs, more veggies may protect against diabetes

Eating a diet that is low in refined carbohydrates and high in vegetables may reduce the risk of type 2 diabetes, according to a study in the February issue of The American Journal of Clinical Nutrition. In the Nurses' Health Study, 85,059 women with a mean age of about 46 were followed for 20 years, during which time 4,670 developed diabetes.

Among women who ate a high-carbohydrate, low-fiber diet (with starches such as white bread), the risk of type 2 diabetes was unchanged. But those who ate a diet low in refined carbohydrates that included vegetable sources of protein (such as soy) and fat (such as olive oil) had a "modestly" reduced risk of type 2 diabetes.

Read more...

Higher potassium intake linked to improved muscle mass

In a three-year study of older adults, those who had higher potassium levels were found to have leaner body mass, indicating that a higher intake of potassium-rich fruits and vegetables may help preserve muscle mass. In the study, published in the March issue of The American Journal of Clinical Nutrition, 384 men and women age 65 or older were evaluated for urinary potassium levels, measured for percentage of lean body mass, and questioned about their food intake every six months.

Those with a higher intake of potassium-rich foods such as fruits and vegetables had higher percentages of lean body mass. The researchers say more lean body mass is linked to fewer falls, so older adults should increase their produce intake. The recommended daily allowance of potassium for adults is 3,500 mg. Fruits highest in potassium include avocados, bananas, and cantaloupe; vegetables highest in potassium include asparagus, beans, and Brussels sprouts.

Read more...