Flu Fighting Foods

Immunity Enhancing Antiviral and Nutritional Foods
Apple Antiviral. Antibacterial. Anti-inflammatory. Antioxidant. Rich in soluble and insoluble fiber. The peel contains Quercitin. Quercetin is known as a potent antioxidant that helps fight free radicals that can cause cellular damage. Primary sources of quercetin are blueberries, red onions, apples and spinach. Lowers cholesterol and has cancer prevention properties.
Barley Reduces cholesterol. Has anti-viral and anti-cancer activity. Contains potent antioxidants. Long known as a “heart medicine” in the Middle East.
Berries Antiviral, rich in vitamin C. High in fiber. Powerful antioxidant. Prevents cell mutations that can lead to cancer.
Broccoli Antioxidants. Antiviral. Lowers cholesterol. Fiber. Cancer prevention properties, especially for estrogen dependent breast cancers
Cabbage Antibacterial. Antioxidant. Antiviral. Cabbage and bok choy are the best sources for cancer prevention properties
Carrot Antioxidant. Antiviral. High in beta carotene. Strengthens immune system. Fiber.
Cauliflower Antioxidants. Antiviral. Lowers cholesterol. Fiber for the gut. Cancer prevention properties, especially for estrogen dependent breast cancers.
Corn Antioxidant. Antiviral
Cranberry Antiviral. Antibiotic.
Garlic Strengthens immune system. Antibiotic. Anti fungal. Antioxidant. Antiviral. Anti-inflammatory. Lowers blood cholesterol. Lowers blood pressure. Lowers blood sugar levels. Blood thinner. Good for asthma, colds and coughs. May prevent tumors and inhibit the growth of tumors
Honey Antibiotic. Wound healing. Treatment for intestinal bacteria. Sedative. Sugars suppress the immune system so use sparingly.
Mushrooms Strengthens immune system. Block tumor growth. Eat mushrooms cooked for the best benefit, not raw.
Onions Antibiotic. Anti-inflammatory. Antiviral powerful antioxidant. cancer prevention properties. Good for asthma, colds, allergies, infections or even to rub on insect bite to relieve itching
Pineapple antibacterial. antiviral. anti-inflammatory. aids digestion
Plum Antibacterial. Anti-viral. Laxative.
Red Grapes. Antiviral, antibacterial. antioxidant.
Strawberry Antiviral, anti-cancer activity. Often eaten by people less likely to develop all types of cancer.
Soybean Antioxidant. Antiviral. Lowers blood cholesterol. Estrogen hormone properties.
Yogurt Antibacterial. Antioxidant. Strengthens immune system. A wonderful wonder food.

Natural Herb or Supplement of the Week - Soy Isoflavones

Many natural remedies have not been approved by the FDA yet have had success with many people. We at Healthy Living are just going to give you the treatment and claims of some of these Natural cures. In the end you have to decide whether it is right for you. Todays supplement is Soy isoflavones .

Soy isoflavones
Soy isoflavones are a group of compounds found in and isolated from the soybean. Soy isoflavones are phytoestrogens which are plant-derived nonsteroidal compounds that possess estrogen-like biological activity. Isoflavones bind to estrogen receptors, affecting estrogen-regulated processes, and are therefore referred to as phytoestrogens (plant estrogens). Soy isoflavones are heterocyclic phenols with structural similarity to estradiol-17beta and selective estrogen receptor modulators. Isoflavones are a unique class of plant flavonoids that have a limited distribution in the plant kingdom and can be physically described as colorless, crystalline ketones. The most common isoflavone compounds are the conjugate, glucoside, and aglucone forms. The most common and important dietary source of these isoflavones are soybeans. Soy isoflavones comprise three main isoflavones and their glycosylated forms. The three main isoflavones are the aglycones genistein, daidzein and glycitein. Their glycosylated forms are called soy isoflavone glycosides which include genistin, daidzin, and glycitin. Isoflavones compounds, such as genistein and daidzein, are found in a number of plants, but soybeans and soy products like tofu and textured vegetable protein are the primary food source.
Health benefits of soy isoflavones
Soy isoflavones have been a component of the diet of certain populations for centuries. Soy isoflavones have estrogenic, antioxidant activity. They may also have anticarcinogenic, anti-atherogenic, hypolipidemic and anti-osteoporotic activities. Soy isoflavones are powerful plant substances chemically similar to the female hormone estrogen. Soy isoflavones can be used alone to treat or
prevent breast cancer, prostate cancer, skin cancer, and colon cancer or as mechanism inhibitors. Isoflavones alone may also reduce or prevent various symptoms related to the onset and duration of menopause, including hot flashes and osteoporosis. Isoflavones alone may also be effective in certain cardiovascular applications, including heart disease, reducing cholesterol-lipid levels, modulating angiogenesis, and other vascular effects. Moreover, isoflavones alone have been implicated in reducing headaches, dementia, inflammation, and alcohol abuse, as well as immunomodulation.
Isoflavones acts as antioxidants to counteract damaging effects of free radicals in tissues. Isoflavones may reduce the risk of hormone-dependent cancers, such as breast and prostate cancer, as well as other cancers. By blocking enzymes thought to contribute to prostate cancer, soy isoflavones may delay or prevent its development. Isoflavones also have been found to have antiangiogenic effects (blocking formation of new blood vessels), and may block the uncontrolled cell growth associated with cancer, most likely by inhibiting the activity of substances in the body that regulate cell division and cell survival (growth factors). The soy isoflavone genistein has been reported to inhibit angiogenesis, the growth of new blood vessels that, when abnormal, can contribute to the development of cancer. Soy isoflavones have also been shown to inhibit 5 alpha-reductase, the enzyme that activates testosterone in the prostate gland and other tissues. Epidemiological studies have shown that populations with high intakes of soya foods, such as those of China, Japan and other Asian countries, usually have a reduced risk of cancers of the breast, prostate, colon and uterus.
Isoflavones can act like estrogen in stimulating development and maintenance of female characteristics or they can block cells from using other forms of estrogen. The mild estrogenic activity of soy isoflavones may ease menopause symptoms for some women, without creating estrogen-related problems. Soy may also be beneficial in preventing osteoporosis. Women approaching menopause who eat isoflavone-rich soy protein are significantly more likely to boost their bone mineral density than women whose diets are low in soy isoflavones. Soy isoflavones may help alleviate hot flashes and night sweats that many women experience during menopause.
The American Heart Association (AHA) recommends adding at least 25 grams of soy protein per day to a diet low in saturated fat and cholesterol to reduce the risk of heart disease. Soy isoflavones prevent LDL cholesterol from harming the walls of blood vessels by decreasing the formation of plaque in the vessel wall.
Dietary sources of soy isoflavones
Isoflavone concentrations vary among soy products and among different brands of the same product. The highest levels are in whole bean products that have not been highly processed. Although many varieties of vegetables, grains, and legumes contain small amounts of isoflavones, by far the largest quantities are found in soybeans. Roasted soy nuts, tofu, tempeh, soy milk, meat substitutes, soy flour, and some soy protein isolates are also high in isoflavones. The soy germ, found in whole soybeans, is particularly high in isoflavones.In addition, the isoflavones present in soy are available as supplements, in capsules or tablets.
Dosage, intake, recommended daily allowance (RDA)
No formal recommendations for isoflavone intake have been reported. Consumption of isoflavones in Asian countries varies between 25 and 200mg a day. In general, 250ml soya milk or yoghurt, or 50g soya flour, cooked soya beans or textured vegetable protein (TVP) provide approximately 50mg isoflavones. 2 grams of soy protein contains approximately 1 milligram of soy isoflavones. Most isoflavone supplements provide 25-100mg total isoflavones. The North American Menopause Society (NAMS) HAS reported that the consumption of 50 mg/day may reduce cholesterol, 40 to 80 mg/day may strengthen blood vessels and possibly improve blood pressure, 50 mg/day may keep bone health, and 40 to 80 mg/day may reduce hot flashes.
Side effects, overdosage symptoms, interactions
Soy products are generally very safe. Common allergic side effects include stomach upset and digestive problems including constipation and diarrhea. Soy isoflavones have been reported to reduce thyroid function in some people. Soy products may worsen kidney stones, decrease thyroid hormone production, or increase the risk of bladder cancer. Pregnant women and nursing mothers should not use soy isoflavone supplements because of their estrogenlike effects. The phytoestrogen components of soy may interfere with the drug tamoxifen and raloxifene. High intakes of soy protein may interfere with the efficacy of the anticoagulant medication warfarin. A high-fiber diet may interfere with the absorption of soy isoflavones.
source: vitamin and health supplement guide
General Safety Advisory
~The information in this document does not replace medical advice.
~Before taking an herb or a botanical, consult a doctor or other health care provider
-especially if you have a disease or medical condition,take any medications, are pregnant or nursing, or are planning to have an operation.
~Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.
~Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.
~If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider

Nutrition Tips: Super Foods

Ten Super Foods For Better Health!
At least one will surprise you ...





1 SweetPotatoes.
A nutritional All-Star -- one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

2 Grape Tomatoes.
They’re sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They’re packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.

3 Fat-free (Skim) or 1% Milk (but not 2%).
Excellent source of calcium, vitamins, and protein with little or no arteryclogging fat and cholesterol. Ditto for low-fat yogurt. Soy milk can have just as many nutrients – if the company adds them.

4 Broccoli.
Lots of vitamin C, carotenoids, and folic acid. Steam it briefly and add a sprinkle of red pepper flakes and a dash of soy sauce.

5 Wild Salmon.
The omega-3 fats in fatty fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has fewer PCB contaminants than farmed salmon.

6 Crispbreads.
Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita – usually called crispbreads – are loaded with fiber and often fat-free.

7 Microwaveable or “10-minute” Brown Rice.
Enriched white rice is nutritionally weak. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, and phytochemicals that are in the whole grain. Try quick-cooking or regular brown rice instead.

8 Citrus Fruits.
Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Minneola oranges, snacksize Clementines, or tart grapefruit.

9 Diced Butternut Squash.
A growing number of food stores sell peeled, seeded, cut, and ready to go –into the oven, into a stir-fry, or into a soup or risotto, that is – bags of diced butternut squash. Every half cup has 5 grams of fiber and payloads of vitamins A and C.

10 Spinach and Kale.
Loaded with vitamin C, carotenoids, calcium and fiber.
source: the nonprofit Center for Science in the Public Interest

Interesting Facts

Some interesting facts about skin found in a Discover Magazine article.

20 Things You Didn't Know About... Skin
Flesh-based ID tags, people with no fingerprints, and more.

by Sean Markey

1 It's your body's largest organ, despite what the readers of Maxim think.
2 An average adult's skin spans 21 square feet, weighs nine pounds, and contains more than 11 miles of blood vessels.
3 The skin releases as much as three gallons of sweat a day in hot weather. The areas that don't sweat are the nail bed, the margins of the lips, the tip of the penis, and the eardrums.
4 Ooh, that smell: Body odor comes from a second kind of sweat—a fatty secretion produced by the apocrine sweat glands, found mostly around the armpits, genitals, and anus.
5 Yum! The odor is caused by bacteria on the skin eating and digesting those fatty compounds.
6 Breasts are a modified form of the apocrine sweat gland.
7 Fetuses don't develop fingerprints until three months' gestation.
8 Without a trace: Some people never develop fingerprints at all. Two rare genetic defects, known as Naegeli syndrome and dermatopathia pigmentosa reticularis, can leave carriers without any identifying ridges on their skin.
9 Fingerprints increase friction and help grip objects. New World monkeys have similar prints on the undersides of their tails, the better to grasp as they swing from branch to branch.
10 Blowin' in the wind: Globally, dead skin accounts for about a billion tons of dust in the atmosphere. Your skin sheds 50,000 cells every minute.
11 There are at least five types of receptors in the skin that respond to pain and to touch.
12 One experiment revealed that Meissner corpuscles—touch receptors that are concentrated in the fingertips and palms, lips and tongue, nipples, penis and clitoris—respond to a pressure of just 20 milligrams, the weight of a fly.
13 In blind people, the brain's visual cortex is rewired to respond to stimuli received through touch and hearing, so they literally "see" the world by touch and sound.
14 "In the buff" became synonymous for "nude" in 17th-century England. The term derives from soldiers' leather tunics, or "buffs," whose light brown color apparently resembled an Anglo-Saxon backside.
15 White skin appeared just 20,000 to 50,000 years ago, as dark-skinned humans migrated to colder climes and lost much of their melanin pigment.
16 I see very, very white people: Albinos are often cast as movie villains, as seen in The Da Vinci Code, Die Another Day, The Matrix Reloaded, and—inexplicably—the 2001 flick Josie and the Pussycats. Robert Lima of Penn State suggests that people associate pale-skinned albinos with vampires and other mythical creatures of the night.
17 More than 2,000 people have radio frequency identification chips, or RFID tags, inserted under their skin. The tags can provide access to medical information, log on to computers, or unlock car doors.
18 Flesh for fantasy: At the Baja Beach club in Barcelona, customers can get an implanted RFID "debit card" and party until their funds are exhausted.
19 The Cleveland Public Library, Harvard Law School, and Brown University all have books clad in skin stripped from executed criminals or from the poor.
20 Hopefully, they didn't have to reprint it: One such volume is Andreas Vesalius's pioneering 16th-century work of anatomy, De Humani Corporis Fabrica (On the Fabric of the Human Body).
For more strange facts on the human body's largest organ, see Skin: A Natural History by Nina G. Jablonski

The Water You Drink

The truth About Tap

by Adam Bible

Bottled water has become the accessory of choice for women on the move, but it may not be the wisest pick. Although the FDA, which oversees bottled water, has stringent water-purity regulations, it exempts bottles that are packaged and sold within a single state--and that ends up being about 65 percent of all bottled water in the U.S. By contrast, tap water, which is regulated by the Environmental Protection Agency (EPA), is regularly tested for parasites like giardia and cryptosporidium and must be free of E. coli or fecal coliform bacteria.

If you're skeptical about the purity of your tap water, request a quality report from the EPA's Safe Drinking Water Hotline (800-426-4791). Levels of any contaminants found should be low enough that there's no health threat. If you want to remove these minor impurities anyway, buy a home filter recommended by NSF International (nsf.org), an independent public-health certifying agency.

Circuit Training -Sports Drink Information

Whats the difference between Sport Drinks?

Sports drinks contain carbohydrates and electrolytes that provide fuel for muscles, maintain blood glucose levels, and quench your thirst. They help prevent dehydration as well as hyponatremia (insufficient sodium).

Don’t confuse sports drinks with beverages that are marketed as energy drinks. Energy drinks shouldn’t be used during exercise — they’re too highly concentrated in carbohydrates, have a lot of caffeine and may contain questionable herbal and other ingredients.

When to use sports drinksIt’s wise to consume a sports drink if you exercise continually 90 minutes or longer. Competitive athletes need a sports drink sooner. In these longer sessions, you must not only stay hydrated, you also need to replace sodium and sugar, which you lose through sweat and exertion.

Some sports medicine experts say that exercise suppresses your thirst mechanism. The sodium in sports drinks such as Gatorade, Powerade and All Sport stimulates your need to drink. However, there are other brands that claim to offer extra ingredients to enhance performance — and these added ingredients often turn out to be useless or even dangerous.

The risks of energy drinksSports medicine experts advise you to be cautious with energy drinks that claim to boost your strength and endurance. These drinks aren’t regulated or standardized, so it’s hard to know what you’re getting. You’re better off eating a healthy diet and staying well hydrated during exercise.

Consider these points if you choose energy drinks:
1- Many of these beverages are high in carbohydrates and contain excessive amounts of caffeine and other stimulants.
2- Some of them contain amino acids, protein and other ingredients in such small amounts that they won’t do you any good.
3- Some ingredients may interfere with medications.
4- Drinks that contain risky herbs such as ephedra could be life-threatening.
5- Depending on their ingredients, some energy drinks may be dangerous when combined with alcohol.
6- Some contain substances that may prevent you from properly absorbing nutrients and cause intestinal problems.

Remember that no beverage can replace getting enough sleep, training properly and leading a healthy lifestyle.

Information from Mayo Clinic

Circuit Training - Importance of Hydration

Why Water Is Important - Essential Nutrient For Health & Fitness

By Amy Lowy

Water needs to be considered an essential nutrient. Because of easy access we take water for granted and do not realize the importance of proper hydration. According to experts, water is ranked second only to oxygen as essential for life. Your overall body weight is 2/3 water. A person can survive about two months without food, but only a few days without water.

Water is the most abundant ingredient in the human body through all phases of growth and development. Every system in your body depends on water to function.

1- Water is essential to your body's temperature regulation, keeping it cool through perspiration.

2- Water flushes out toxins and wastes.

3- Water is a major component of blood which carries nutrients and oxygen to and from all cells.

4- Water provides a moist environment for all body tissues. It is the major component of saliva and mucous which lubricates the membranes that line our digestive system beginning with the mouth. Mucous membranes in the nose and eyes function better when well hydrated.

5- Water cushions joints and protects tissues and organs like the brain from shock and damage.

6- Water helps maintain a healthy weight. It is hard to distinguish between hunger and thirst. If you feel hungry, drink some water first and then reassess your hunger status.

Water is an important part of your daily bodily functions, so it is important to continually replenish it. Each day, your body loses 2-3 quarts of water through sweat, urination, excretion and breathing. The body loses even more water if you exercise, live in hot or dry climates, consume high fiber diets, and consume caffeine or alcohol. It is recommended to drink 8-10 cups of fluid a day, adding more water if any of the previously stated situations apply.

Signs of illnesses, such as fever, vomiting or diarrhea, cause your body to lose additional fluids. In these cases, you should drink more fluids and may even need oral rehydration solutions like Gatorade or Powerade. Bladder infections and urinary tract stones also require increased water intake. On the other hand, conditions such as heart failure and certain conditions relating to the kidney, liver or adrenal glands may impair excretion of water and may require a limited fluid intake.

Consuming caffeinated beverages may be a concern because caffeine acts as a diuretic and can cause increased urination. Caffeine is found in coffee, teas, and many soft drinks. Try to drink caffeinated beverages in moderation and focus on consuming more water.

To help increase your water consumption, try:
1- Adding lemon or lime to water. Drink no-calorie flavored water.
2- Eat foods that have higher water content like: cucumber, watermelon, lettuce, celery, grapes, oranges, tomatoes.
3- Drink non-fat milk.
4- Keep a water bottle handy.
5- Mix ice and fruit in a blender to create a smoothie.
6- Try decaffeinated tea or coffee.
7- Soda and juice are okay once in awhile, but it is preferable to drink other liquids because soda and juice have more calories and sugar than water. Soda has caffeine while water and juice do not.

Do not wait until you feel thirsty. It may already mean that you may be slightly dehydrated.

Information from shapefit.com

Natural Supplement or Herb of the Week Part 2.- Valerian

Many natural remedies have not been approved by the FDA yet have had success with many people. We at Healthy Living are just going to give you the treatment and claims of some of these Natural cures. In the end you have to decide whether it is right for you. Today's supplement is Valerian. Information comes from rxlist.com

Valerian (Valerianae radix)

What does Valerian do?
Valerian is a medicinal herb that some people take to relieve restlessness and anxiety and to treat sleeping disorders and nervous conditions. Valerian may help relieve associated problems s.c. as headaches, cramping, heart palpitations, and lack of concentration. It can be taken in capsules, pills, teas, tinctures, and externally as a bath additive.

Should my health care professional be advised before I take Valerian?
They should be consulted first if you have any of these conditions, as Valerian usage may be contraindicated: If you are taking narcotics If you are taking sedatives or sleeping medicines If you are taking pentobarbital (volatile components may increase sleeping time)

Are there other times my health care professional needs to be advised before I take Valerian?
They should be consulted first if you are: Pregnant or trying to get pregnant Breast-feeding If you plan to administer this herb to a child

How should I take this herb?
Take Valerian capsules or tablets by mouth. Swallow the capsules with a large drink of water. For the best bioavailability and if you have a sensitive stomach, it is often recommended that you take Valerian as a tincture, infusion, or tea. The fresh herb is thought by some to be the most potent form of the herb as the bio-constituent Valepotriates (which have tranquilizing and sedative effects) are unstable and can be lost in processing. Though there is a toxic potential to Valepotriates they are thought to be minimal. You can take Valerian with or without food.

What should the dosage be?
Dosages are usually based on the severity of the symptoms and the type of problem. Generally: Infusion: 2-3grams drug per cup boiling water, 1-2x/day Juice -fresh root - 1 to 3 tablespoons day Tincture: 0.5 to 1 teaspoon, 1-2x/day Extracts- equivalent to 2-3 grams, 1-2x/day

What side effects may I notice from taking Valerian?
If you experience any of these side effects, stop usage immediately and report them to your health care professional. Feelings of discomfort or separateness from yourself and surroundings Long term use can cause: Headaches Restlessness Excitability Sleeplessness Difficulty waking up in the morning (grogginess) Mydriasis Disorders of cardiac functions Side effects that usually do not require medical attention (stop usage and report it to your health care professional if they are continuing or bothersome): Contact allergies (rare) Gastrointestinal complaints Mild headaches

What do I need to watch out for with Valerian?
Read labels carefully before purchasing. There have been reported cases of herbal products being sold that did not contain active ingredients (the herbs active constituents) needed to be of any therapeutic value. Buying a standardized product when purchasing tinctures, capsule, or tablets may reduce the possibility of this occurrence. Look also for products that are clearly labeled with the ingredients contained and amounts. If harvesting this herb in the wild, care should be taken to avoid collecting the roots of Veratrum (Hellebore)

Where can I keep my herbal product?
Keep out of the reach of children in a container that small children cannot open. Store at room temperature between 15 and 30°C (59 and 86°F). The raw herb, tinctures or infusions should be stored in airtight, dry, and light resistant containers. If there is an expiration date listed on the herbal product, throw away the unused portion after the expiration date. Raw herbs, tinctures, extracts, etc all have varying life spans. Generally, an herbal product will have the longest life span when it has been extracted in alcohol.

Can you tell me a little more about Valerian?
Valerian is originally indigenous to Europe and some parts of Asia. There are many various species. Its use as a sedative goes as far back as the middle ages where it was utilized as a treatment for epilepsy. Today it is cultivated worldwide. Valerian is a perennial herb that perfers to grow in damp, grassy, temperate locations. It has a massive root system. The rhizome is short and cylindrical. The stem is erect, angular, furrowed and usually unbranched. Its leaves are odd-pinnate with 7 to 13 ovate to lanceolate, indented-dentate leaflets. The lower ones petiolate and the upper sessile and clasping. It has androgynous, funnel shaped flowers that are pink to white. The fruit is ovate-oblong, achene, and yellow with a white papus formed from the calyx. The root is harvested in the fall.

What are the actions that have been associated with the herb?
Generally, Valerian is thought to act as a sedative, anti-spasmodic, hypnotic, relaxant, and the dried root as an antiseptic.

General Safety Advisory

~The information in this document does not replace medical advice.

~Before taking an herb or a botanical, consult a doctor or other health care provider

-especially if you have a disease or medical condition,take any medications, are pregnant or nursing, or are planning to have an operation.

~Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.

~Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.

~If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider.

Vegetables Still Ignored

A serious problem continues. This from Time Magazines website.

Americans Eating Too Few Veggies
by Daniel Yee

Fewer than a third of American adults eat the amount of fruits and vegetables the government recommends, a trend that's remained steady for more than a decade, health officials said Thursday. That's "well below" the government's goal of getting 75 percent of Americans to eat two servings of fruits and having half of the population consume three servings of vegetables each day by 2010, said Dr. Larry Cohen of the U.S. Centers for Disease Control and Prevention.

The diet survey, part of a huge federal health survey of every state, is based on responses from 305,000 adults in 2005. It indicates the country is only about halfway toward meeting its healthy eating goal three years from now. "We're really concerned with the lack of success in meeting these national goals," said Cohen, who works in CDC's nutrition and physical activity division.

Although the rate of fruit and vegetable consumption has remained unchanged since 1994, health officials said the goal is still within reach. "We have more work to do over the next few years," said spokeswoman Rachel Ciccarone.

Specifically the survey showed that 27 percent of adults ate vegetables three times a day, and about 33 percent ate fruit twice a day. A serving size is a half-cup for most fruits and vegetables, one cup for leafy greens.

Senior citizens were more likely than others to follow Mom's advice to eat more veggies, with slightly more than a third of that group eating three or more servings each day. Younger adults, age 18 to 24, ate the fewest vegetables. Nearly four-fifths of that age category scraped the veggies to the side of their plates — if they had vegetables on the plate at all.

Likewise, seniors also ate the most fruit, with nearly 46 percent eating two or more servings of fruit daily. People age 35 to 44 ate fruit the least, with fewer than 28 percent eating the recommended amount of fruit each day. The federal agency said it doesn't know why people aren't eating more veggies or fruits. Cohen said future surveys will ask people what other foods they are eating.

Susan Krause, a clinical dietitian at Hackensack University Medical Center in New Jersey, said people are eating more refined sugars or choosing protein instead of fruits and vegetables. "There's so much information out there and people get very confused. When they're looking at protein, they feel that's the solution when they're not looking at long-term health benefits," she said. "There's so many fabricated foods now and people are looking at convenience."

Not only are fruits and vegetables lower-calorie, they also have minerals and fiber that help guard against chronic diseases and cancer, the CDC says.

The survey relied on people to report what they were eating. Telephone questioners asked how often they consumed fruit juice, fruit and vegetables. Although Hispanics ate the most fruits (37 percent) compared with blacks and whites, they ate the fewest vegetables, (about 20 percent). Whites, in contrast, ate the fewest fruits (31 percent) but the most veggies (28 percent).

Cohen said the CDC has been working on family and community programs to get more people to eat their veggies. The agency is working with the U.S. Department of Agriculture to get more fresh produce into schools.

Krause said health officials should offer people simple options for getting fruits and vegetables in their diets, such as easy recipes in cooking classes and fruit smoothies or shakes in schools. "If that's a way of getting it in, at least it's in the right direction," she said. "Certainly (whole) fruit is a better choice, but that could be the next alternative."

Choosing Artificial Sweetners

Some information given by UC Berkley on the many sweeteners available on today's market. With so many choices which one is right for you. Here are some of the more common questions about these sweeteners.

Sweet nothings
As millions of Americans try to cut down on carbohydrates, and especially sugar, sales of artificial sweeteners have been booming. But people worry about artificial sweeteners—possibly because they are called "artificial." Now usually known as sugar substitutes or noncaloric sweeteners, these products exist in a greater array than ever—including sucralose (Splenda) and neotame, along with the old familiar aspartame, saccharin, and the sugar alcohols (xylitol, for example). They are considered safe and, except for stevia, are marketed with FDA approval. The products containing them are usually clearly labeled, so you can avoid them if you wish.

Most sugar substitutes are calorie free; those that do have calories (for example, the sugar alcohols) contain far less than sugar. They don't promote tooth decay. But they don't necessarily promote weight loss. As products with noncaloric sweeteners have proliferated in the marketplace, Americans have only grown fatter. That may not be the fault of the sweeteners, of course. If you drink a diet soda with your lunch instead of a regular soda, you may be cutting 150 calories. But if you decide the diet soda means you can go ahead with the order of fries you would otherwise have skipped, you won't be cutting calories. For some people, though, sugar substitutes may help.

Here are questions and answers about sugar substitutes:

What is sucralose?
Sold under the brand name Splenda, this is a sugar molecule altered so that it passes through the body undigested. Thus it has no calories. It can be used anywhere you'd use regular sugar (there's a new version of it designed for baking), and is now found in everything from salad dressings and orange juice to breakfast cereal and bread. It's 600 times sweeter than sugar, and tastes like sugar. It has become the No.1 sugar substitute, in part because some low-carb diets recommend it and because it is promoted as "natural." In fact, though it is made from sugar, it is a synthetic compound made through a complex chemical process. It is sometimes hard to tell from the label that a product contains sucralose unless you read the ingredients list.

Why does aspartame carry a warning label?
Is it true that it causes brain cancer?Aspartame (brand names NutraSweet or Equal) is made from two amino acids (the building blocks of protein) and has almost no calories. It has been in wide use for 30 years. The warning label concerns only people born with a rare genetic condition called phenylketonuria (PKU), usually diagnosed at birth, who lack the ability to process one of the amino acids in aspartame. For everybody else it's safe, according to exhaustive research, as well as reviews by the FDA, World Health Organization and other authorities. Rumors have run rife on the Internet that aspartame causes headaches, dizziness, and almost every disease in the book, but there are no data to back up these claims. Ten years ago the rumor was floated that aspartame causes brain tumors—another unsubstantiated claim. Some people find it has a chemical taste. It cannot be used in cooking.

Why is stevia sold as a dietary supplement, not a sweetener?
This herb-derived sugar substitute is widely used in South America and Japan, but the FDA has never been convinced of its safety. The FDA banned stevia completely in 1991 but, under the Dietary Supplement Health and Education Act of 1994, it was again legalized for human consumption, only this time as a "dietary supplement." Lacking the “Generally Recognized As Safe” status, stevia cannot be labeled as a sweetener and may not be used in any commercially processed and marketed food in the U.S. It is 200 to 300 times as sweet as sugar and has a licorice-like aftertaste. The many health claims made for it have never been substantiated.
Why are xylitol and sorbitol used in chewing gum and in products for people with diabetes? They are not calorie-free.These "-ol" sweeteners (sugar alcohols) have half the calories of sugar and are absorbed more slowly by the body—a plus for people with diabetes. They are used in chewing gum and sweets because they taste better than most of the noncaloric sweeteners, and they don't cause tooth decay. The downside: in large doses, they can causegas, bloating and diarrhea.

Does saccharin cause bladder cancer?
Years ago some animal studies linked huge doses of saccharin with bladder cancer. However, further investigation exonerated it as a risk for humans. Thus warning labels about it were removed in 2000

What is neotame?
I hear it is about to hit the market.It was approved by the FDA in 2002, and the first products containing it are expected on the market soon. Related to aspartame, it's at least 7,000 times sweeter than table sugar. It can be used in cooking and is broken down differently in the body, so that people with PKU can safely consume it. It's a flavor enhancer as well as a sweetener, and will probably appear in soft drinks, chewing gums and baked goods.

UC Berkeley Wellness Letter, March 2005

Anxiety Disorder

An interesting story reported by WebMd. I am always a little skeptical of studies sponsored by drug companies, however if you use this as a piece of the puzzle and compare it with other information available maybe some valid conclusions can be drawn. Preferably I woould like to see independent studies through independent labs with better controls (noting that patient who declined the follow up interview weren't included in the results).

Make sure all aspects are looked at before jumping to conclusions from this one study.

Anxiety Disorders Common, Untreated
Study: Nearly 1 in 5 Had an Anxiety Disorder; Many Not Getting Help

By Miranda Hitti

March 5, 2007 -- Nearly one-fifth of patients in health clinics may have anxiety disorders, and many of them aren't getting help for their anxiety disorder, a new study suggests.

Anxiety disorders go beyond normal anxiety or fear.

Here's how the National Institute of Mental Health describes common types of anxiety disorders:
~Generalized anxiety disorder. Chronic anxiety, even with little or no cause.
~Panic disorder. Sudden bouts of terror, often accompanied by a pounding heart, sweatiness, weakness, fainting, or dizziness.
~Posttraumatic stress disorder (PTSD). An anxiety disorder that can develop after exposure to a terrifying event such as a violent personal assault, disaster, accident, or military combat.
~Social anxiety disorder (social phobia). Overwhelming anxiety and excessive self-consciousness in everyday social situations.
~Obsessive-compulsive disorder. Recurrent, unwanted thoughts (obsessions) and/or repetitive behaviors (compulsions).

Anxiety has long been known to be a common mental health problem. The new study spotlights a brief survey that doctors could use to help screen patients for anxiety disorders.
Screening for Anxiety Disorders

The study appears in the Annals of Internal Medicine. The researchers included Kurt Kroenke, MD, of the Regenstrief Institute for Health Care in Indianapolis.

They studied 965 patients at family practice or internal medicine health clinics in 12 states. The patients were 18-87 years old (average age: 47); most were white women.

Kroenke's team developed a seven-item survey to gauge patients' anxiety, nervousness, worrying, irritability, inability to relax, and fear during the previous two weeks. The survey is a lengthier version of another anxiety survey.

The patients completed the seven-item survey before seeing their doctors. Later, they were interviewed via telephone by mental health professionals.

Anxiety Disorders Were Common
The study shows that 188 patients -- nearly 20% -- had at least one anxiety disorder.
That includes 83 patients who had posttraumatic stress disorder, 73 patients with generalized anxiety disorder, 66 patients with panic disorder, and 60 patients with social anxiety disorder.

The researchers did not include obsessive-compulsive disorder in their study.
Several patients had more than one type of anxiety disorder. Forty-two patients had two anxiety disorders, 14 had three disorders, and eight had four disorders.

Among patients with at least one anxiety disorder, 41% said they weren't getting any medication, counseling, or psychotherapy.

The anxious patients were more likely to be depressed and reported more disability days in the previous three months compared with those without anxiety disorders.

The survey may help doctors identify patients with anxiety disorder, write Kroenke and colleagues.

Identifying anxiety disorders is the first step toward getting help, note journal editorialists Wayne Katon, MD, and Peter Roy-Byrne, MD, who work in Seattle at the University of Washington's medical school.

The study has some limits. For instance, patients who declined the follow-up interview weren't included in the results. They tended to be less anxious than those who agreed to the interview.
The study was funded by the drug company Pfizer. In the journal, the researchers disclose consultancies, grants, or honoraria from the drug companies Pfizer, Eli Lilly, and Wyeth.

The editorialists note consultancies, honoraria, and grants from the drug companies Alza, Cephalon, Eli Lilly, Forest Pharmaceuticals, GlaxoSmithKline, Jazz Pharmaceuticals, Novartis, Pfizer, Pharmacia, Roche, Solvay, Wyeth-Ayerst, and the Janssen Research Foundation.

Caffeine and Age

This ones been floating around my desk for a little while and I thought it was a good time to publish it. Found somewhere on the net originally it has some good information and also addresses the addictive element of caffeine.

Caffeine and Age

In small amounts (one or two six-ounce cups of coffee), caffeine helps reduce drowsiness and fatigue, improves concentration, and aids digestion. But if you overdo it—particularly if you are over age 60—caffeine may backfire on you, says Bernard Vittone, M.D., psychiatrist and director of the National Center for the Treatment of Phobias, Anxiety, and Depression in Washington, D.C.

As you age, your body—particularly your brain—becomes more sensitive to caffeine, so you’re more susceptible to many of its adverse effects, including tremors, insomnia, anxiety, panic attacks, irritability, rapid heartbeat, muscle twitching, and abdominal pain, he explains.

The amount of caffeine it takes to trigger these side effects varies from person to person, but many researchers suspect that as little as 300 milligrams (about three six-ounce cups of coffee) may be too much for some people. On the other hand, if you regularly use caffeine, you may develop withdrawal symptoms like headaches, fatigue, and depression if you abruptly stop drinking it, says Roland Griffiths, Ph.D., professor of behavioral biology and neuroscience at Johns Hopkins University School of Medicine in Baltimore. In one small study co-authored by Dr. Griffiths, nine people had such severe caffeine withdrawal that they stopped doing household chores, canceled important social activities like birthday parties, and were more prone to mental lapses. But in most cases, weaning yourself off caffeine isn’t that difficult. Here are some shrewd ways to do it

Your Waistline's Worst Enemy

The longer we stay around the more we will have to avoid certain man made treats to stay healthy. It isn't always the product, but the choice of ingredients that go into the product that make it bad for us. Bottom line is, those things that are bad for us are usually a lot cheaper than the better alternative fat or sugar which increases the producers profit. Change to a better ingredient the company raises the pricing because the profit margin can't take a hit. With this mentality, we will continue to have far more unhealthy choices in our products, making it even harder for those who are health conscious consumers.

This is another article in itself to be addressed at another time. However this article first appeared in Prevention Magazine. Prevention can also be found online here.

A calorie’s a calorie, right? Not so fast. Wake Forest University School of Medicine researchers found that trans fat releases more calories than other fats during digestion. Their test monkeys, which metabolize fats like humans, gained three times more weight on an 8% trans fat diet than others fed the same number of calories but no trans fat. Although the average woman gets 3.9g of trans fat per day from partially hydrogenated oils, we found one stick margarine with 3.5g in a single tablespoon. Go trans-free by checking labels for the phrase partially hydrogenated oils, especially in these major trans fat sources:

1) Cakes, pies, doughnuts, muffins and waffles
2) Margarine
3) Cookies, crackers
4) French fries
5) Potato and corn chips, popcorn
6) Hot dogs, lunchmeat
7) Cheese, cottage cheese
8) Salad dressing
9) Ice cream

The Fountain of Youth

File this one under: In search of the Fountain of Youth. In a youth obsessed society we will continue to chase the elixir to make us young. Whether right or wrong, the key should really be the search to keep us healthy. I guess this one could fall under both.
This was found on ivillage.com and submitted by Healthy Day News.

Niacin Molecule Might Help Slow Aging
Nicotinamide inhibits enzymes linked to age-related illness and decline, scientists say

FRIDAY, Feb. 9 (HealthDay News) -- A component of vitamin B3 (also known as niacin) may help scientists develop anti-aging drugs, new research suggests.

A team at the Wistar Institute in Philadelphia found that this component, nicotinamide, is able to bind to a specific site on enzymes called sirtuins and inhibit their activity.

When activated, sirtuins can significantly extend the lives of many kinds of organisms, such as yeast, worms and flies. Sirtuins may also be able to control aging-related metabolic disorders, such as type 2 diabetes and obesity.

The research suggests that drugs that prevent nicotinamide from binding to this specific site on sirtuins could have the effect of activating the enzymes.

The study is published in the Feb. 9 issue of Molecular Cell.
"Our findings suggest a new avenue for designing sirtuin-activating drugs," senior author Ronen Marmorstein, a professor in the gene expression and regulation program at Wistar, said in a prepared statement.

"The jury is still out as to whether a drug of this kind might result in longer life in humans, but I'm equally excited by the possibility that such interventions might help counteract age-related health problems like obesity and type 2 diabetes," Marmorstein said.
More information

The U.S. National Center for Chronic Disease Prevention and Health Promotion offers advice about healthy aging for older adults.

SOURCE: Wistar Institute, news release, Feb. 8, 2007

He's Not Grumpy, He's Smart

We'll study anything these days. I don't know why it matters in some of these studies, but they sure give us something to talk about. What would be interesting to know is, what may be the conditions that contribute to making the findings true?
This study was found in the December issue of Prevention Magazine and was done by Penn State.

Its Smart To Be Cranky.
Curmudgeons rejoice:Crabbiness could be a sign you're smarter than the average Jane. Among people over 60, those with above-average intelligence also tend to be the most disagreeable, finds a Penn State study.

So Bah Humbug to that story.What a waste of time even having to read that. (Boy I must be really smart)

Fruit Fights Fat

With the busy schedules we have today most of us don't get our required fruits and vegetable servings needed each day. They may not be as readily available as the choices we make instead, but for health reasons we must get our fruits and vegetables.
Fruit added to our diet can curb some of our unhealthy cravings while giving us many of the nutritional benefits we are lacking, and bonus it can help us lose weight.
Got this article from our friends at ivillage.com

10 Ways to Fight Fat with Fruit
How a grapefruit a day keeps the pounds at bay

When you were young, your mom probably told you to eat fruit. Although she might have been more interested in keeping you healthy — fruit has zero cholesterol, serves as a good source of heart-healthy fiber and contains phytochemicals that reduce blood pressure and the risk of cancer and type 2 diabetes — boosting your fruit intake may also help you lose weight. Add strawberries and grapefruit to your watermelon, and watch the scale inch to the left.

Eating to lose
Research shows that following positive weight-loss messages or diets that promote eating more of a certain food provides better results than following negative messages or diets that promote eating less of a certain food. One recent study divided parents and their children into two groups. The first group was given the positive message of eating more fruit, while the second group received the negative message to eat less fat and sugar. The group following the positive message lost three times as much weight over the year of the study.

Everybody wants a weight-loss plan that lets them eat as much as they want while satisfying hunger and reducing calorie intake. The trick is to choose foods with a lower energy density, or fewer calories per gram weight of the food. The more water and fiber in a food, the lower its energy density, and the more it helps you stay full while you reduce your calorie intake and lose weight.

One of the best ways to fill up on foods with low energy density is to eat more fruit. But not just any fruit will do. Canned fruit packed in heavy syrup has twice the energy density of canned fruit packed in light syrup. Dried fruit has four times the energy density of fresh fruit, because almost all the water has been removed. The best choice is fresh, whole fruit for the least amount of calories and the highest amount of fullness and satisfaction. The top fruits for weight loss include grapefruit, melons (watermelon, cantaloupe and honeydew), berries (strawberries, raspberries and blueberries), papaya and peach.

10 easy tricks to boost your fruit intake
According to mypyramid.gov, women should aim for at least two cups of fruit per day; more if they're physically active. Here are some suggestions to help you boost your fruit intake to healthier levels... and you might just lose a few pounds along the way.

1) We know you'd rather order the cheesecake, but we've come up with a fair compromise. Many restaurants serve fruit dishes with a tasty indulgence — like a sugar cookie, a scoop of sorbet or a selection of cheeses — on the side.

2) Feast away on apple slices throughout the day, and you'll be less tempted to hit up the vending machine to satisfy your sweet tooth.

3) Are late-night ice cream cravings your diet downfall? Snack on frozen grapes instead. They're sweet, crunchy and cold — and they'll make you forget about the pint of Ben & Jerry's in your freezer.

4) When eating at fast-food chains, order a fruit cup instead of fries.

5) Doughnuts and bagels may be the usual morning snack at work, but wow your colleagues with a parfait of frozen berries, yogurt and low-fat granola.

6) If you usually eat chips with your lunchtime sandwich, try eating grapefruit instead. Peel and section a grapefruit in the morning before you go to work, and toss it in a plastic zipper bag.

7) Jazz up your breakfast by tossing a handful of berries on cold cereal or adding sliced peaches to oatmeal.

8) Need to whip up a tasty dinner party dish? Try making a fruity dessert. Slice strawberries and mix with raspberries and blueberries. Top with a quick syrup: Simmer 1/2 cup water with 2 tablespoons sugar and 1 teaspoon amaretto until reduced to 1/4 cup. Cool and pour over the fruit for an out-of-this-world dessert dish.

9) Appetizers can be a dieter's downfall, packed with calories and loaded with fat. Amaze your friends with a delicious, colorful and low-calorie fruit kabob appetizer. Cut a variety of fruit to skewer on a bamboo stick, including red and green grapes, pineapple chunks, strawberries, sliced bananas, cubed pears — the sky is the limit! If preparing in advance, drizzle the fruit with lemon juice to prevent the bananas and pears from turning brown.

10) Keep a bowl of fresh fruit on your kitchen counter. You're more likely to grab an apple, tangerine or peach if it's in sight.