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2:16 PM
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.
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2:13 PM
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.
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2:07 PM
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.
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2:05 PM
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.
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2:03 PM
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.
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12:58 PM
 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.
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12:56 PM
 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.
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12:54 PM
 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
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12:52 PM
 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.
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9:46 AM
 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.
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9:45 AM
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.
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9:41 AM
 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.
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9:39 AM
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.
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9:36 AM
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.
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9:26 AM
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.
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9:25 AM
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.
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9:23 AM
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.
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9:20 AM
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.
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9:18 AM
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
.
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9:17 AM
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.
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9:16 AM
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.
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9:14 AM
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.
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9:11 AM
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.
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