Benefits of Wheatgrass
Why Wheatgrass?Wheatgrass juice is nature’s finest medicine. It is our signature elixir here at Hippocrates. It is a powerful concentrated liquid nutrient. Two ounces of wheatgrass juice has the nutritional equivalent of five pounds of the best raw organic vegetables. For example, wheatgrass as twice the amount of Vitatin A as carrots and is higher in Vitamin C than oranges! It contains the full spectrum of B vitamins, as well as calcium, phosphorus, magnesium, sodium and potas-sium in a balanced ratio. Wheatgrass is a complete source of protein, supplying all of the essential amino acids, and more. It has about 20% of total calories coming from protein. This protein is in the form of poly peptides, simpler and shorter chains of amino acids that the body uses more efficiently in the blood stream and tissues.
In addition to flooding the body with therapeutic dosages of vitamins, minerals, antioxidants, enzymes, and phytonutrients, wheatgrass is also a powerful detoxifier, especially of the liver and blood. It helps neutralize toxins and environmental pollutants in the body. This is because Wheatgrass contains beneficial enzymes that help protect us from carcinogens, including Superoxide Disumates (SOD), that lessens the effects of radiation and digest toxins in the body. It cleanses the body from head to toe of any heavy metals, pollutants and other toxins that may be stored in the body's tissues and organs.
Guests in the Life Transformation Program drink two ounces of wheatgrass juice twice a day. We also use wheatgrass in other therapeutic applications as well. The wheatgrass juice must be consumed fresh - within fifteen minutes of juicing for the best results. The juice should always be taken undiluted and on an empty stomach so the nutrients can be absorbed more efficiently. Powdered and freeze dried wheatgrass supplements are nowhere near as effective as fresh wheatgrass juice. We did a study in conjunction with MIT awhile back when we were still in Boston. The study revealed that wheatgrass supplements and freeze dried powders are only two percent as effective as fresh juiced wheatgrass when it is consumed within fifteen minutes. These nutrients quickly begin to oxidize (break down) shortly after juicing.
When it is consumed fresh it is a living food and has bio-electricity. This high vibration energy is literally the life force within the living juice. This resource of life-force energy can potentially unleash powerful renewing vibrations and greater connectivity to one’s inner being. These powerful nutrients can also prevent DNA destruction and help protect us from the ongoing effects of pre-mature aging and cellular breakdown. Recent research shows that only living foods and juices can restore the electrical charge between the capillaries and the cell walls which boosts the immune system. When it is fresh, wheatgrass juice is the king of living juices.
Among other things wheatgrass juice is particularly high in chlorophyll. Wheatgrass cleanses and builds the blood due to its high content of chlorophyll. Chlorophyll is the first product of light and therefore contains more healing properties than any other element. All life on this planet comes from the sun. Only green plants can transform the sun’s energy into chlorophyll through the process of photosynthesis. . Chlorophyll is known as the ‘life-blood’ of the plants. This important phytonutrient is what your cells need to heal and to thrive. Drinking wheatgrass juice is like drinking liquid sunshine.
Chlorophyll carries high levels of oxygen (among other things) which is especially powerful in assisting the body to restore abnormalities. The high content of oxygen in chlorophyll helps deliver more oxygen to the blood. We see red blood cell counts rise and blood oxygen levels rise very quickly with the regular drinking of wheatgrass juice and using wheatgrass juice implants. This marker is a key indicator of health recovery for abnormalities, ailments and disease. Oxygen is vital to many body processes, especially for the brain which uses 25% of the oxygen supply. This high oxygen helps support a healthy body.
Courtesy of hippocratesinst.org
In addition to flooding the body with therapeutic dosages of vitamins, minerals, antioxidants, enzymes, and phytonutrients, wheatgrass is also a powerful detoxifier, especially of the liver and blood. It helps neutralize toxins and environmental pollutants in the body. This is because Wheatgrass contains beneficial enzymes that help protect us from carcinogens, including Superoxide Disumates (SOD), that lessens the effects of radiation and digest toxins in the body. It cleanses the body from head to toe of any heavy metals, pollutants and other toxins that may be stored in the body's tissues and organs.
Guests in the Life Transformation Program drink two ounces of wheatgrass juice twice a day. We also use wheatgrass in other therapeutic applications as well. The wheatgrass juice must be consumed fresh - within fifteen minutes of juicing for the best results. The juice should always be taken undiluted and on an empty stomach so the nutrients can be absorbed more efficiently. Powdered and freeze dried wheatgrass supplements are nowhere near as effective as fresh wheatgrass juice. We did a study in conjunction with MIT awhile back when we were still in Boston. The study revealed that wheatgrass supplements and freeze dried powders are only two percent as effective as fresh juiced wheatgrass when it is consumed within fifteen minutes. These nutrients quickly begin to oxidize (break down) shortly after juicing.
When it is consumed fresh it is a living food and has bio-electricity. This high vibration energy is literally the life force within the living juice. This resource of life-force energy can potentially unleash powerful renewing vibrations and greater connectivity to one’s inner being. These powerful nutrients can also prevent DNA destruction and help protect us from the ongoing effects of pre-mature aging and cellular breakdown. Recent research shows that only living foods and juices can restore the electrical charge between the capillaries and the cell walls which boosts the immune system. When it is fresh, wheatgrass juice is the king of living juices.
Among other things wheatgrass juice is particularly high in chlorophyll. Wheatgrass cleanses and builds the blood due to its high content of chlorophyll. Chlorophyll is the first product of light and therefore contains more healing properties than any other element. All life on this planet comes from the sun. Only green plants can transform the sun’s energy into chlorophyll through the process of photosynthesis. . Chlorophyll is known as the ‘life-blood’ of the plants. This important phytonutrient is what your cells need to heal and to thrive. Drinking wheatgrass juice is like drinking liquid sunshine.
Chlorophyll carries high levels of oxygen (among other things) which is especially powerful in assisting the body to restore abnormalities. The high content of oxygen in chlorophyll helps deliver more oxygen to the blood. We see red blood cell counts rise and blood oxygen levels rise very quickly with the regular drinking of wheatgrass juice and using wheatgrass juice implants. This marker is a key indicator of health recovery for abnormalities, ailments and disease. Oxygen is vital to many body processes, especially for the brain which uses 25% of the oxygen supply. This high oxygen helps support a healthy body.
Courtesy of hippocratesinst.org
What is the easiest way to quit smoking?
Written by - Hannah Simmons
What does Matt Damon, Drew Barrymore, Ben Affleck, Charlize Theron, and Ellen DeGeneras all have in common? They quit smoking using hypnotherapy. Celebrities have discovered the effective results of hypnotherapy and have used it to conquer their own smoking habits.
When hypnotherapy is mentioned as a way to quit smoking, it is often met with skepticism. However, due to numerous scientific studies and hypnotherapy becoming a legitimate and increasingly popular form of quitting smoking, it has been proven to have a higher success rate in achieving your smoke-free life than conventional stop smoking aids such as nicotine replacement therapy like the nicotine patch or electronic cigarettes.
Researchers at the University of Iowa combined more than 600 studies of smoking cessation programs involving 72,000 people from North America and Europe. Hypnosis was found to be over 3 times more effective than nicotine replacement therapy and 15 times more effective than quitting cold turkey.
A comparison study of smoking cessation treatments was conducted by North Shore Medical Center and Massachusetts General Hospital. 26 weeks after discharge, 50% of patients who received hypnotherapy exclusively were non-smokers compared to the 25% of patients who didn’t and only 16% of patients who used nicotine replacement therapy alone.
Types of Addiction
Smoking addiction if a combination of two types of addiction. There’s the physical addiction, then there is the mental, or psychological addiction. Although nicotine addiction is considered one of the strongest addictions, even more addictive than cocaine, the good news is that the physical side of things doesn’t last very long. In fact, some believe that you will lose the physical cravings for nicotine in as little as 3 days.
The real struggle for smokers is overcoming the mental addiction. The smoker has essentially trained their subconscious mind to make smoking an “automatic” behavior. These are the habits and rituals that a smoker has developed over the years such as smoking when they wake up, just before they go to sleep, after they eat, when they drive, when they drink coffee or alcohol, and so on.
How Hypnotherapy Helps You Quit
So what will hypnotherapy do? Rather than just treating the physical urges that are part of your smoking habit, hypnotherapy targets the subconscious drive behind the addiction, and breaks the positive associations with cigarettes that the mind has formed. This is replaced by an empowering, smoke-free perspective the hypnotist offers through verbal suggestions that deem smoking as something undesirable – or unnecessary – to do. Gradually, these suggestions take hold and diminish the smoker’s impulse to smoke. Furthermore, hypnotherapy is considered to be a far more safe and natural method to quit smoking with and is non-habit forming. This cannot be said about most of the stop smoking aids we currently have on the market.
But going to a hypnotist can be expensive. As much as $200 per one hour session, and requiring as many as 5 sessions for the entire treatment. If you’re a celebrity like the ones mentioned earlier, then this isn’t a problem. But can the average smoker afford to go to a hypnotherapist? Well, that question is left to the individual, but consider that a pack a day smoker will spend in excess of $2000 a year on cigarettes, not even including the increased cost of life and health insurance, and doesn’t include the drastic cut in your ability to earn.
When hypnotherapy is mentioned as a way to quit smoking, it is often met with skepticism. However, due to numerous scientific studies and hypnotherapy becoming a legitimate and increasingly popular form of quitting smoking, it has been proven to have a higher success rate in achieving your smoke-free life than conventional stop smoking aids such as nicotine replacement therapy like the nicotine patch or electronic cigarettes.
Researchers at the University of Iowa combined more than 600 studies of smoking cessation programs involving 72,000 people from North America and Europe. Hypnosis was found to be over 3 times more effective than nicotine replacement therapy and 15 times more effective than quitting cold turkey.
A comparison study of smoking cessation treatments was conducted by North Shore Medical Center and Massachusetts General Hospital. 26 weeks after discharge, 50% of patients who received hypnotherapy exclusively were non-smokers compared to the 25% of patients who didn’t and only 16% of patients who used nicotine replacement therapy alone.
Types of Addiction
Smoking addiction if a combination of two types of addiction. There’s the physical addiction, then there is the mental, or psychological addiction. Although nicotine addiction is considered one of the strongest addictions, even more addictive than cocaine, the good news is that the physical side of things doesn’t last very long. In fact, some believe that you will lose the physical cravings for nicotine in as little as 3 days.
The real struggle for smokers is overcoming the mental addiction. The smoker has essentially trained their subconscious mind to make smoking an “automatic” behavior. These are the habits and rituals that a smoker has developed over the years such as smoking when they wake up, just before they go to sleep, after they eat, when they drive, when they drink coffee or alcohol, and so on.
How Hypnotherapy Helps You Quit
So what will hypnotherapy do? Rather than just treating the physical urges that are part of your smoking habit, hypnotherapy targets the subconscious drive behind the addiction, and breaks the positive associations with cigarettes that the mind has formed. This is replaced by an empowering, smoke-free perspective the hypnotist offers through verbal suggestions that deem smoking as something undesirable – or unnecessary – to do. Gradually, these suggestions take hold and diminish the smoker’s impulse to smoke. Furthermore, hypnotherapy is considered to be a far more safe and natural method to quit smoking with and is non-habit forming. This cannot be said about most of the stop smoking aids we currently have on the market.
But going to a hypnotist can be expensive. As much as $200 per one hour session, and requiring as many as 5 sessions for the entire treatment. If you’re a celebrity like the ones mentioned earlier, then this isn’t a problem. But can the average smoker afford to go to a hypnotherapist? Well, that question is left to the individual, but consider that a pack a day smoker will spend in excess of $2000 a year on cigarettes, not even including the increased cost of life and health insurance, and doesn’t include the drastic cut in your ability to earn.
Fresh Coast Cuisine: Bringing Farm-to-Table Dining Back to the Black Middle Class
By Niema Jordan/Essence Magazine
Looking at its mid-century modern architecture, open kitchen with wood-burning oven and stylish outdoor patio and garden, it may be hard to believe that the two-year-old Post & Beam restaurant used to be the site of a fried chicken spot. Situated at the end of a newly revamped mall and across the parking lot from Debbie Allen's dance studio, the restaurant and the men behind it are bringing seasonal ingredients and bistro style to an area of Los Angeles that had seen little of either. Run by restaurateur Brad Johnson and chef Govind Armstrong, Post & Beam has managed to embrace community members and attract people unfamiliar with Baldwin Hills. "At brunch our patio fills up, and we have live jazz out there on Fridays. There's a fire pit and just a really cool atmosphere," says Armstrong. "When I'm cooking on the line, every now and then I look out into the dining room and see a good mix of people, culture and history. It's a beautiful thing." When Johnson was approached about opening a new restaurant at the Baldwin Hills Crenshaw Plaza, he knew it would be a challenge, but he leaped at the opportunity. "You look at Baldwin Hills and areas like Harlem and Oakland that have a rich history of Black-owned businesses," says Johnson. "As the children of the fifties and sixties grew up and became successful, they moved on and left. It would be wonderful if Black folks with means supported these businesses and recycled some of that disposable income back into the community."
Kitchen Genius
Armstrong was born in Inglewood, California, and spent much of his childhood in Costa Rica. When he was 13, he began working under renowned chef Wolfgang Puck. He spent time overseas developing his craft, including being a chef at a Michelin-starred restaurant in Spain. He continued to grow his skills stateside, opening several restaurants before teaming up with Johnson. "Brad was someone I'd known for some time here in Los Angeles," says Armstrong. "We would talk about the industry as a whole and that evolved into possibly collaborating."
The duo launched Post & Beam, which was immediately successful. That led to the formation of Post & Beam hospitality group and their second restaurant, Willie Jane, in Venice Beach, California. Armstrong is executive chef for both establishments.
California Dining
When foodies talk about Armstrong, the Golden State is always referenced. His use of fresh, local, sustainable ingredients has made him one of the well-known faces of California cuisine. It's no surprise when you consider that the West Coast native grew up cooking with ingredients from his childhood garden and came of age when the importance of fresh food became a huge movement.
"It's not the easiest way to cook, because you're relying on ingredients and trying not to muddle them or overdo them. It's just a delicate balance," says Armstrong. "But it's always something I've enjoyed. It's just my natural go-to when cooking."
Family Legacy
Before Johnson made a name for himself for trendy eateries in Los Angeles, he worked his way up in his father's Manhattan restaurant, Cellar. He went from washing dishes to managing, but didn't think the food industry was his calling. He dreamed of the NBA, but still majored in hospitality. "When I got out of school and did not get drafted, I was fortunate to have my dad's business to look toward," Johnson says. "I decided that since I had the background I might as well see if it was something I could make a living doing." Having a Black dad from Georgia and an Italian mother has given Johnson eclectic tastes, which he has infused into the food business.
Open Space, Open Kitchen
It's hard for Johnson and Armstrong to pick a favorite aspect of the space. They both love the garden. The wood-burning stove and high ceilings also make it special. And then there's the wall of album covers from Johnson's collection.
"It's just a nice throwback piece," says Johnson. "A couple of times I've had songwriters in the room, and they will tell me, 'Oh, yeah, I wrote two or three songs on that Ashford and Simpson album.' "
"It's an exposed and very open kitchen," says Armstrong, who enjoys seeing the diverse dining room as he works. "There's always people who know each other getting up and moving from one table to the next."
This article was originally published in the October issue of ESSENCE magazine, on newsstands now.
Kitchen Genius
Armstrong was born in Inglewood, California, and spent much of his childhood in Costa Rica. When he was 13, he began working under renowned chef Wolfgang Puck. He spent time overseas developing his craft, including being a chef at a Michelin-starred restaurant in Spain. He continued to grow his skills stateside, opening several restaurants before teaming up with Johnson. "Brad was someone I'd known for some time here in Los Angeles," says Armstrong. "We would talk about the industry as a whole and that evolved into possibly collaborating."
The duo launched Post & Beam, which was immediately successful. That led to the formation of Post & Beam hospitality group and their second restaurant, Willie Jane, in Venice Beach, California. Armstrong is executive chef for both establishments.
California Dining
When foodies talk about Armstrong, the Golden State is always referenced. His use of fresh, local, sustainable ingredients has made him one of the well-known faces of California cuisine. It's no surprise when you consider that the West Coast native grew up cooking with ingredients from his childhood garden and came of age when the importance of fresh food became a huge movement.
"It's not the easiest way to cook, because you're relying on ingredients and trying not to muddle them or overdo them. It's just a delicate balance," says Armstrong. "But it's always something I've enjoyed. It's just my natural go-to when cooking."
Family Legacy
Before Johnson made a name for himself for trendy eateries in Los Angeles, he worked his way up in his father's Manhattan restaurant, Cellar. He went from washing dishes to managing, but didn't think the food industry was his calling. He dreamed of the NBA, but still majored in hospitality. "When I got out of school and did not get drafted, I was fortunate to have my dad's business to look toward," Johnson says. "I decided that since I had the background I might as well see if it was something I could make a living doing." Having a Black dad from Georgia and an Italian mother has given Johnson eclectic tastes, which he has infused into the food business.
Open Space, Open Kitchen
It's hard for Johnson and Armstrong to pick a favorite aspect of the space. They both love the garden. The wood-burning stove and high ceilings also make it special. And then there's the wall of album covers from Johnson's collection.
"It's just a nice throwback piece," says Johnson. "A couple of times I've had songwriters in the room, and they will tell me, 'Oh, yeah, I wrote two or three songs on that Ashford and Simpson album.' "
"It's an exposed and very open kitchen," says Armstrong, who enjoys seeing the diverse dining room as he works. "There's always people who know each other getting up and moving from one table to the next."
This article was originally published in the October issue of ESSENCE magazine, on newsstands now.
7 Reasons Why You Need To Drink Green Smoothies
Here are 7 reasons why ” green juice – smoothie ” is useful and necessary for our everyday life :
1. The fastest way to “alkalize” the body – helps to eliminate inflammation in our bodies and acids in the bloodstream .
2. 100 % processed food – nutrients and vitamins penetrate directly into the blood reaching each of our 100 ” trillions ” cells
3. Rich with enzymes – these Beverage are full with enzymes from plants that helps to ” eat ” undigested substances in the blood
4. Instant Energy – Green Beverage give us more energy than any natural juice .
5. Low level of sugar – Greens beverage are with low level sugars and everybody can drink it , even diabetics .
6. Usage the power of photosynthesis ! Green Beverage contain nutrition power of photosynthesis in their content of plants .
7. Assists in efficiency of the process in processing food in the stomach . You’ll be surprised how much this type of green juice can “calm ” the stomach and also treats the esophagus , small intestine and colon.
Try to make this juice every day. It can be consumed for breakfast or at bedtime. This organic brew is tasty and energizing at the same time!
Mega Juice Antioxidant
Source: Healthy Food Team
1. The fastest way to “alkalize” the body – helps to eliminate inflammation in our bodies and acids in the bloodstream .
2. 100 % processed food – nutrients and vitamins penetrate directly into the blood reaching each of our 100 ” trillions ” cells
3. Rich with enzymes – these Beverage are full with enzymes from plants that helps to ” eat ” undigested substances in the blood
4. Instant Energy – Green Beverage give us more energy than any natural juice .
5. Low level of sugar – Greens beverage are with low level sugars and everybody can drink it , even diabetics .
6. Usage the power of photosynthesis ! Green Beverage contain nutrition power of photosynthesis in their content of plants .
7. Assists in efficiency of the process in processing food in the stomach . You’ll be surprised how much this type of green juice can “calm ” the stomach and also treats the esophagus , small intestine and colon.
Try to make this juice every day. It can be consumed for breakfast or at bedtime. This organic brew is tasty and energizing at the same time!
Mega Juice Antioxidant
- 1 large grapefruit
- 1 hand of spinach
- 1 hand of parsley
- 1 green apple
- 6 green branches of celery
- 1 whole cucumber (unpeeled)
Source: Healthy Food Team
An Ebola Survivor Describes What It's Like To Have The Horrifying Disease By Pamela Engel-Business Insider
AFP
This is not the Ebola patient described in the article.
This year's Ebola outbreak is the worst that the world has seen, full of horrifying scenes The Washington Post described as reminiscent of "post-apocalyptic films."
The virus has killed at least 961 people so far, with 1,779 suspected and confirmed cases in Sierra Leone, Liberia, Guinea, and Nigeria.
There is no cure for the virus, but it is possible to beat. The fatality rate for this year's Ebola outbreak hovers just under 60%, though that rate is expected to rise.
Saa Sabas, a former medical worker from Guinea, has spoken to various news outlets about his experience with the virus.
Sabas told Vice that he contracted the virus while caring for another Ebola patient. He went to the hospital when he came down with a persistent fever of up to 104 degrees and was told that he tested positive for Ebola.
Here's how he described it in the Vice interview:
This fever lasted two days; then the third day I got a diarrhea. That lasted four days, until, on the seventh day, I got dysentery. Then finally I had hiccups for four days. I was very worried at that point.
... I remember also that my throat was so sore that I couldn’t eat. I’ve had fever before, and I’ve had diarrhea before. All of that, of course, made me weak. But the hiccuping stage really scared me. I’ve heard that lots of people die at this stage of the illness.
Ebola can easily be mistaken for the flu at first, but it progresses quickly, often causing internal and external bleeding, organ damage, and death.
Sabas told the Nigerian Tribune that he was treated with oral medications and infusions and fed well. Over time, he started to feel better.
This kind of supportive care — replenishing patients' fluids, fighting secondary infections when necessary, and keeping a patient alive long enough for the immune system to fight back against Ebola — is thought to greatly improve outcomes. In the end, after about 13 days of sickness, Sabas survived a disease that many people see as a death sentence.
Once he left the hospital, doctors gave him a certificate noting that he was no longer sick so that other people would not fear him. Ebola is highly stigmatized in Africa because people fear contamination.
This is not the Ebola patient described in the article.
This year's Ebola outbreak is the worst that the world has seen, full of horrifying scenes The Washington Post described as reminiscent of "post-apocalyptic films."
The virus has killed at least 961 people so far, with 1,779 suspected and confirmed cases in Sierra Leone, Liberia, Guinea, and Nigeria.
There is no cure for the virus, but it is possible to beat. The fatality rate for this year's Ebola outbreak hovers just under 60%, though that rate is expected to rise.
Saa Sabas, a former medical worker from Guinea, has spoken to various news outlets about his experience with the virus.
Sabas told Vice that he contracted the virus while caring for another Ebola patient. He went to the hospital when he came down with a persistent fever of up to 104 degrees and was told that he tested positive for Ebola.
Here's how he described it in the Vice interview:
This fever lasted two days; then the third day I got a diarrhea. That lasted four days, until, on the seventh day, I got dysentery. Then finally I had hiccups for four days. I was very worried at that point.
... I remember also that my throat was so sore that I couldn’t eat. I’ve had fever before, and I’ve had diarrhea before. All of that, of course, made me weak. But the hiccuping stage really scared me. I’ve heard that lots of people die at this stage of the illness.
Ebola can easily be mistaken for the flu at first, but it progresses quickly, often causing internal and external bleeding, organ damage, and death.
Sabas told the Nigerian Tribune that he was treated with oral medications and infusions and fed well. Over time, he started to feel better.
This kind of supportive care — replenishing patients' fluids, fighting secondary infections when necessary, and keeping a patient alive long enough for the immune system to fight back against Ebola — is thought to greatly improve outcomes. In the end, after about 13 days of sickness, Sabas survived a disease that many people see as a death sentence.
Once he left the hospital, doctors gave him a certificate noting that he was no longer sick so that other people would not fear him. Ebola is highly stigmatized in Africa because people fear contamination.
What To Eat To Get Your Sleep Back On Track
By Melaina Juntti for Men's Journal
If you work overnight shifts, pull frequent late nights at the office or travel so often that you're constantly jet-lagged, you know how tough it can be to get good, quality sleep -- even when your overtaxed body badly craves it. That's because having an erratic sleep schedule throws off your circadian clock. These cyclical internal rhythms rely on cues from the environment -- most importantly light -- to regulate sleepiness, hunger, metabolism, immune system function and more.
According to a new study, you can get your circadian clock back on track by simply changing your diet.
A team of researchers from Japan found that the connection between diet and circadian rhythm is is all about the insulin. The pancreas secretes this hormone when food is consumed, and certain foods trigger more insulin release than others. Put simply, an insulin rush makes you feel tired. Therefore, the researchers say that by eating foods that cause a lot of insulin to be secreted, you can jolt your circadian clock ahead so you'll become sleepy, just like you should be at end of the day. On the flip side, by consuming foods that do not trigger a big insulin surge, you can dial back your clock to feel alert, just how you'd want to be in the morning.
To help you hit the sack at a decent hour so you can be up early the next morning, your dinner menu should include lots of carbs, says study author Dr. Makoto Akashi. "Given that insulin secretion is strongly induced by carbohydrates, if you're an early bird, you may be helped by eating carb-rich foods for dinner, such as pasta, potatoes, and rice," he says. And then to avoid an insulin-induced crash in the morning, steer clear of carb-heavy breakfast foods like bagels, waffles, and sugary cereals. Eat lean proteins, fruits, veggies and whole grains instead.
Even if you work a 9-to-5 job and your sleep schedule is quasi-normal, your circadian clock still may be out of step with the time of day -- and you might benefit from a little diet manipulation. According to Akashi, most people today lead lifestyles that don't allow sunlight to do the clock-setting as it should. Because we're constantly being exposed to blue-wavelength light emitted from laptop computers, TVs and iPads, our clock is predominantly on a "night mode that is desynchronized from social life, leading to a kind of jet lag feeling," he explains. Therefore, Akashi says getting your circadian clock back in sync through food might be a key to better digestion, metabolism and overall health.
If you work overnight shifts, pull frequent late nights at the office or travel so often that you're constantly jet-lagged, you know how tough it can be to get good, quality sleep -- even when your overtaxed body badly craves it. That's because having an erratic sleep schedule throws off your circadian clock. These cyclical internal rhythms rely on cues from the environment -- most importantly light -- to regulate sleepiness, hunger, metabolism, immune system function and more.
According to a new study, you can get your circadian clock back on track by simply changing your diet.
A team of researchers from Japan found that the connection between diet and circadian rhythm is is all about the insulin. The pancreas secretes this hormone when food is consumed, and certain foods trigger more insulin release than others. Put simply, an insulin rush makes you feel tired. Therefore, the researchers say that by eating foods that cause a lot of insulin to be secreted, you can jolt your circadian clock ahead so you'll become sleepy, just like you should be at end of the day. On the flip side, by consuming foods that do not trigger a big insulin surge, you can dial back your clock to feel alert, just how you'd want to be in the morning.
To help you hit the sack at a decent hour so you can be up early the next morning, your dinner menu should include lots of carbs, says study author Dr. Makoto Akashi. "Given that insulin secretion is strongly induced by carbohydrates, if you're an early bird, you may be helped by eating carb-rich foods for dinner, such as pasta, potatoes, and rice," he says. And then to avoid an insulin-induced crash in the morning, steer clear of carb-heavy breakfast foods like bagels, waffles, and sugary cereals. Eat lean proteins, fruits, veggies and whole grains instead.
Even if you work a 9-to-5 job and your sleep schedule is quasi-normal, your circadian clock still may be out of step with the time of day -- and you might benefit from a little diet manipulation. According to Akashi, most people today lead lifestyles that don't allow sunlight to do the clock-setting as it should. Because we're constantly being exposed to blue-wavelength light emitted from laptop computers, TVs and iPads, our clock is predominantly on a "night mode that is desynchronized from social life, leading to a kind of jet lag feeling," he explains. Therefore, Akashi says getting your circadian clock back in sync through food might be a key to better digestion, metabolism and overall health.
11 Benefits of Lemon Water You Didn’t Know About
(LifeHack.org)I was first introduced to the concept of lemon water when I started doing yoga. An avid drinker (of water!), it was refreshing to learn a new spin on an old favorite. When I started having a glass of lemon water every morning, it was after learning only two of the benefits of lemon water. Little did I know just how many there are!
Why lemons?Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)
Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.
11 Benefits of Lemon Water1. Gives your immune system a boost.Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.
2. Excellent source of potassium.As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.
3. Aids digestion.Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.
4. Cleanses your system.It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.
5. Freshens your breath.It also helps relieve toothaches and gingivitis (say wha?). Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.
6. Keeps your skin blemish-free.The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.
7. Helps you lose weight.Lemons contain pectin fiber, which assists in fighting hunger cravings.
8. Reduces inflammation.If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.
9. Gives you an energy boost.Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)
10. Helps to cut out caffeine.I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.
11. Helps fight viral infections.Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.
How much?For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.
Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.
Why lemons?Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)
Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.
11 Benefits of Lemon Water1. Gives your immune system a boost.Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.
2. Excellent source of potassium.As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.
3. Aids digestion.Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.
4. Cleanses your system.It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.
5. Freshens your breath.It also helps relieve toothaches and gingivitis (say wha?). Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.
6. Keeps your skin blemish-free.The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.
7. Helps you lose weight.Lemons contain pectin fiber, which assists in fighting hunger cravings.
8. Reduces inflammation.If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.
9. Gives you an energy boost.Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)
10. Helps to cut out caffeine.I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.
11. Helps fight viral infections.Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.
How much?For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.
Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.
The Single Best Arm Exercise Out There
By YouBeauty.com | Healthy Living
They wiggle. They jiggle. They may even make you want to cover up with a cardigan on an 85-degree day. We're talking about your arms, people.
And while diet and genetics play a big role in the shape of your arms, exercise is the key to keeping them looking toned and tight. But which move is the best at banishing that irksome under-arm flab?
The American Council on Exercise decided to find out, seeking the holy grail of arm exercises by commissioning researchers at the University of Wisconsin-La Crosse to compare the effectiveness of eight different arm exercises: triceps kickbacks, overhead triceps extensions, bar push-downs, rope push-downs, closed-grip bench press, lying barbell triceps extensions, triceps dips and triangle push-ups. In the study, researchers applied electromyographic electrodes on the back of each subject's upper arm to record real-time muscle activity.
The hands-down winner and biggest bang for your buck: Triangle push-ups.
"The triangle pushup really targets all of the major elements of the triceps muscle-the long and lateral heads of the muscle," explained Cedric X. Bryant, Ph.D., Chief Science Officer at ACE. "It elicited the most muscle activity."
Bonus: Since push-ups put you in a plank position, you are also engaging and strengthening your core as you work on toning your arms.
Sold? We thought so. Here's how to do a proper triangle push-up, according to Bryant:
First, adopt a plank position with your head in line with your spine and contract your coreabdominal muscles, glutes and quadriceps. For hand placement, have your thumbs touching and forefingers touching so they form a triangle-"this is how the exercise gets its name," notes Bryant. Place your hands directly under the middle of your breastbone, in line with your shoulders. Maintain plank position by keeping your abdominals, glutes and quads engaged as you lower and raise your body. Do not allow your back to sag or hips to hike upward as you perform the up-and-down movement of the push-up.
If starting in plank position is too challenging, modify the move by placing your knees on the floor or doing triangle push-ups against the wall, while keeping your head in line with your spine. Bryant recommends doing 1 to 3 sets of 8 to 15 repetitions.
And then get ready to say farewell to flabby arms.
- by Rachel Grumman Bender
Originally published on YouBeauty.
And while diet and genetics play a big role in the shape of your arms, exercise is the key to keeping them looking toned and tight. But which move is the best at banishing that irksome under-arm flab?
The American Council on Exercise decided to find out, seeking the holy grail of arm exercises by commissioning researchers at the University of Wisconsin-La Crosse to compare the effectiveness of eight different arm exercises: triceps kickbacks, overhead triceps extensions, bar push-downs, rope push-downs, closed-grip bench press, lying barbell triceps extensions, triceps dips and triangle push-ups. In the study, researchers applied electromyographic electrodes on the back of each subject's upper arm to record real-time muscle activity.
The hands-down winner and biggest bang for your buck: Triangle push-ups.
"The triangle pushup really targets all of the major elements of the triceps muscle-the long and lateral heads of the muscle," explained Cedric X. Bryant, Ph.D., Chief Science Officer at ACE. "It elicited the most muscle activity."
Bonus: Since push-ups put you in a plank position, you are also engaging and strengthening your core as you work on toning your arms.
Sold? We thought so. Here's how to do a proper triangle push-up, according to Bryant:
First, adopt a plank position with your head in line with your spine and contract your coreabdominal muscles, glutes and quadriceps. For hand placement, have your thumbs touching and forefingers touching so they form a triangle-"this is how the exercise gets its name," notes Bryant. Place your hands directly under the middle of your breastbone, in line with your shoulders. Maintain plank position by keeping your abdominals, glutes and quads engaged as you lower and raise your body. Do not allow your back to sag or hips to hike upward as you perform the up-and-down movement of the push-up.
If starting in plank position is too challenging, modify the move by placing your knees on the floor or doing triangle push-ups against the wall, while keeping your head in line with your spine. Bryant recommends doing 1 to 3 sets of 8 to 15 repetitions.
And then get ready to say farewell to flabby arms.
- by Rachel Grumman Bender
Originally published on YouBeauty.
7 Foods That Are Ruining Your Workouts
By Sam DeHority-STACK
Fueling up before a game, practice or workout can take your performance to the next level, provided you’re loading the right stuff onto your plate. Chow down on the wrong stuff, however, and your best-laid plans could go to waste. Trust us, the last thing you want to do is head to the bathroom between wind sprints. There's no need for trial and error—here, with the help of leading sports nutritionists, we've rounded up seven foods that are ruining your workouts.
Salad The poster child for a healthy meal, "a salad is healthy, but not the best choice before a workout,” says Erica Giovinazzo, RD and a coach at Brick CrossFit in New York. “All those veggies are high in fiber, and fiber slows down digestion. This could lead to bloating and gas during your workout.”
RELATED: 7 Ways Your Salad Is Making You Fat
Hot Sauces and Spices Sprinting down the sideline is hard enough, but add a few teaspoons of Tabasco to your stomach and it’ll be darn near impossible to finish without tossing your lunch. “Many athletes report that spicy foods can cause heartburn or that the food will ‘talk back’ if consumed right before a workout,” says Pam Nisevich, MS, RD. “Avoid hot sauces, spicy curries and other fragrant, highly seasoned foods right before [a workout or game].”
Fried Foods Fried foods are generally tough on the stomach, but they can be especially detrimental before exercise. “High fat items like fried food take longer to digest, so you're likely to feel weighed down and sluggish if you eat these foods right before a workout,” says Nisevich. “Also, fat relaxes the sphincter between the stomach and esophagus which can mean heartburn during the workout.”
“[Other] examples of foods high in fat and low in carbs include chips, cookies and pizza,” adds Joy Dubost, RD.
RELATED: The 6 Worst Foods for Athletes
Candy You might think a jolt of sugar before a game might help you blitz past defenders, but Tara Ostrowe, RD, team sports nutritionist for the New York Giants, suggests otherwise. “Avoid anything high in sugar content before a workout or game,” she advises. “Sugar will spike your insulin levels and will cause your body to be in storage mode instead of helping your body utilize the energy for the workout. High sugar intake can also lead to gastrointestinal distress and cramping during the workout.”
Creamy Foods and Sauces If you know it’s going to “sit in your stomach” for a few hours after you’ve eaten, you definitely don’t want to chow down on it before exercise. “Cream-based foods and sauces can cause gastrointestinal distress such as bloating and heartburn,” Ostrowe says. “High fat foods will slow you down and prevent optimal performance, since blood, oxygen and energy will now be shared with your digestive organs instead of solely your muscles.”
Burgers A slab of fatty meat is not a good bet for athletes, and it’s even worse if you’re priming yourself for performance. “Even though the protein is great, a burger is high in fat, and fat can take a few hours to digest,” Giovinazzo says. "High fat foods, even if they're very healthy choices like avocado, can stay in your system for awhile, making you feel nauseous during your workout.”
Whole Grains Whole grains are another choice that athletes usually feel comfortable about loading onto their plates, but should avoid before exercise. “Right before working out is not a good time to consume [fiber],” says Nisevich. “That's because fiber acts as a broom in the GI tract, and too much of a good thing can wreck havoc on intense workouts. You can eat whole grains and high fiber cereals throughout the day—just not in the hours leading up to a workout!”
This article originally appeared on STACK.com: 7 Foods That Are Ruining Your Workouts
Salad The poster child for a healthy meal, "a salad is healthy, but not the best choice before a workout,” says Erica Giovinazzo, RD and a coach at Brick CrossFit in New York. “All those veggies are high in fiber, and fiber slows down digestion. This could lead to bloating and gas during your workout.”
RELATED: 7 Ways Your Salad Is Making You Fat
Hot Sauces and Spices Sprinting down the sideline is hard enough, but add a few teaspoons of Tabasco to your stomach and it’ll be darn near impossible to finish without tossing your lunch. “Many athletes report that spicy foods can cause heartburn or that the food will ‘talk back’ if consumed right before a workout,” says Pam Nisevich, MS, RD. “Avoid hot sauces, spicy curries and other fragrant, highly seasoned foods right before [a workout or game].”
Fried Foods Fried foods are generally tough on the stomach, but they can be especially detrimental before exercise. “High fat items like fried food take longer to digest, so you're likely to feel weighed down and sluggish if you eat these foods right before a workout,” says Nisevich. “Also, fat relaxes the sphincter between the stomach and esophagus which can mean heartburn during the workout.”
“[Other] examples of foods high in fat and low in carbs include chips, cookies and pizza,” adds Joy Dubost, RD.
RELATED: The 6 Worst Foods for Athletes
Candy You might think a jolt of sugar before a game might help you blitz past defenders, but Tara Ostrowe, RD, team sports nutritionist for the New York Giants, suggests otherwise. “Avoid anything high in sugar content before a workout or game,” she advises. “Sugar will spike your insulin levels and will cause your body to be in storage mode instead of helping your body utilize the energy for the workout. High sugar intake can also lead to gastrointestinal distress and cramping during the workout.”
Creamy Foods and Sauces If you know it’s going to “sit in your stomach” for a few hours after you’ve eaten, you definitely don’t want to chow down on it before exercise. “Cream-based foods and sauces can cause gastrointestinal distress such as bloating and heartburn,” Ostrowe says. “High fat foods will slow you down and prevent optimal performance, since blood, oxygen and energy will now be shared with your digestive organs instead of solely your muscles.”
Burgers A slab of fatty meat is not a good bet for athletes, and it’s even worse if you’re priming yourself for performance. “Even though the protein is great, a burger is high in fat, and fat can take a few hours to digest,” Giovinazzo says. "High fat foods, even if they're very healthy choices like avocado, can stay in your system for awhile, making you feel nauseous during your workout.”
Whole Grains Whole grains are another choice that athletes usually feel comfortable about loading onto their plates, but should avoid before exercise. “Right before working out is not a good time to consume [fiber],” says Nisevich. “That's because fiber acts as a broom in the GI tract, and too much of a good thing can wreck havoc on intense workouts. You can eat whole grains and high fiber cereals throughout the day—just not in the hours leading up to a workout!”
This article originally appeared on STACK.com: 7 Foods That Are Ruining Your Workouts
Are Milk and Juice Responsible for Your Child's Weight?
"But it's milk -- she's supposed to drink lots of it," said the mother of a 100-pound 9-year-old who was drinking an average of four glasses a day. And by no means was that mother's belief odd or unique, as that's certainly the message milk has carved out for itself. From the obvious advertising of decades of milk moustaches, to the less obvious but no less impactful recommendations of Food Plates and Pyramids, to school food policies, to government-subsidized dairy checkoff programs, there seems to be clarity and consensus in the notion that milk is necessary for building healthy children. While that's certainly true for infants and toddlers (and a case can also be made for children with poor overall diets), there's a lot less clarity after age 2, and in the case of children whose weights are a worry, drinking more than 500 daily calories of the stuff (like the daughter of the mom in my office was, with her school-based glass of chocolate milk and three glasses of 2 percent at home), there's little doubt that as far as health goes, those calories are outweighing even the most hopeful of milk's theoretical benefits.
And theoretical is the kind way to describe milk's benefits, in that there simply aren't robust and well-designed studies that demonstrate dramatic clinical benefits to its consumption. In fact, looking at those studies designed to examine milk's most heavily promoted benefit -- prevention of osteoporosis -- the data are downright disappointing, with researchers failing to link milk intake with fracture prevention. To be fair, it's important to point out that studies designed to look at the impact of one dietary choice on a particular health outcome are exceedingly challenging. It's also crucial for me to point out that there aren't studies directly linking high milk consumption with excess weight in childhood, though if a child is struggling with weight, given we know they won't fully reduce the calories they eat from solid foods in response to the calories they consume from milk, drinking a Big Mac's worth of milk a day probably isn't in their best interest.
Of course, it's not just milk kids are drinking these days. It's juice, too. And while kids drinking four glasses of milk a day, like the little girl in my office, may be not be all that common, four combined glasses of milk and juice a day certainly is -- and it's something I have come across regularly working with parents of children with obesity. As far as health goes, juice is a far clearer story than milk, in that juice can be fairly described as flat soda pop with vitamins. Beyond vitamins (which in many cases are added back to the juice after its processing), there really aren't any meaningful nutritional difference between the two. So if you don't think the addition of the identical vitamin and mineral content of orange juice to Coca-Cola would make Coke a healthful beverage, then you should be rethinking your child's regular juice consumption. As to how much juice is too much, according to the American Academy of Pediatrics, even those small 6-ounce juice boxes most likely to be consumed by young children exceed their daily recommended juice maximum of 4 ounces.
No doubt there are dozens of contributors to our children's growing weights, and while there will never be a singular intervention that in turn will fully treat or prevent childhood obesity, reducing kids' consumption of liquid calories is an easy, obvious and important target.
Yoni Freedhoff, MD, is an assistant professor of family medicine at the University of Ottawa, where he's the founder and medical director of the Bariatric Medical Institute -- dedicated to non-surgical weight management since 2004. Dr. Freedhoff sounds off daily on his award-winning blog, Weighty Matters, and you can follow him on Twitter @YoniFreedhoff. Dr. Freedhoff's latest book, "The Diet Fix: Why Diets Fail and How to Make Yours Work," is a national bestseller in Canada and is widely available across North America and online.
And theoretical is the kind way to describe milk's benefits, in that there simply aren't robust and well-designed studies that demonstrate dramatic clinical benefits to its consumption. In fact, looking at those studies designed to examine milk's most heavily promoted benefit -- prevention of osteoporosis -- the data are downright disappointing, with researchers failing to link milk intake with fracture prevention. To be fair, it's important to point out that studies designed to look at the impact of one dietary choice on a particular health outcome are exceedingly challenging. It's also crucial for me to point out that there aren't studies directly linking high milk consumption with excess weight in childhood, though if a child is struggling with weight, given we know they won't fully reduce the calories they eat from solid foods in response to the calories they consume from milk, drinking a Big Mac's worth of milk a day probably isn't in their best interest.
Of course, it's not just milk kids are drinking these days. It's juice, too. And while kids drinking four glasses of milk a day, like the little girl in my office, may be not be all that common, four combined glasses of milk and juice a day certainly is -- and it's something I have come across regularly working with parents of children with obesity. As far as health goes, juice is a far clearer story than milk, in that juice can be fairly described as flat soda pop with vitamins. Beyond vitamins (which in many cases are added back to the juice after its processing), there really aren't any meaningful nutritional difference between the two. So if you don't think the addition of the identical vitamin and mineral content of orange juice to Coca-Cola would make Coke a healthful beverage, then you should be rethinking your child's regular juice consumption. As to how much juice is too much, according to the American Academy of Pediatrics, even those small 6-ounce juice boxes most likely to be consumed by young children exceed their daily recommended juice maximum of 4 ounces.
No doubt there are dozens of contributors to our children's growing weights, and while there will never be a singular intervention that in turn will fully treat or prevent childhood obesity, reducing kids' consumption of liquid calories is an easy, obvious and important target.
Yoni Freedhoff, MD, is an assistant professor of family medicine at the University of Ottawa, where he's the founder and medical director of the Bariatric Medical Institute -- dedicated to non-surgical weight management since 2004. Dr. Freedhoff sounds off daily on his award-winning blog, Weighty Matters, and you can follow him on Twitter @YoniFreedhoff. Dr. Freedhoff's latest book, "The Diet Fix: Why Diets Fail and How to Make Yours Work," is a national bestseller in Canada and is widely available across North America and online.
7 Ways to Eat Out and Still Lose Weight
By Cynthia Sass, MPH, RD
For many of my clients, going out to eat feels like a mini vacation where anything goes and healthy eating goals fall by the wayside. Trouble is, many are dining out more often and the effects of those splurge meals snowball, leading to weight gain or preventing weight loss. According to one recent study, a single meal at a sit-down restaurant can pack nearly a day's worth of calories, and meals consumed away from home are higher in unhealthy fats and sodium and lower in filling fiber. But restaurant meals don't have to be dietary disasters. These 7 savvy tricks can help you enjoy dining away from home without going overboard.
Review the menu before you go
Most restaurants post menus online. Do a little recon and scope out healthy options in advance (and when you're not already hungry). Mentally pre-ordering can prevent you from feeling stressed or rushed when you're there. It may also lessen the chances that you'll throw caution to the wind and order what sounds good in the moment, rather than what will feel good later.
Forgo the extras
Some of my clients tell me they wind up nibbling on chips and salsa or tearing into a slice of bread not because they're favorites, but simply because they're there. That's easy to do when food is within arm's reach and you're hungry, but eating extras that aren't worth it, well, just isn't worth it. Next time you dine out, set a mental agenda to decline anything that isn't a favorite or worth the splurge. If you don't really love it, you won't regret passing.
Strategize your splurge
If you know you're going to splurge, plan it by choosing one special food and building your meal around it. For example, if you're going to a place with fantastic French fries, which are rich in carbs and fat, pair them with veggies and lean protein to create balance. The same goes for dessert. Ordering grilled fish and steamed veggies with a side of fries or following it with dessert may seem odd, but it makes a whole lot more sense than going all out and leaving the restaurant feeling stuffed and sluggish. Forget all or nothing: in between is the best, and sanest, place to be.
Order unapologetically
Some of my clients tell me that they end up overeating at restaurants because they're hesitant to "make a fuss" when they order. But these days, customizing your meal when dining out is the norm, so don't feel bad about asking for swaps or making special requests. For example, ask for a turkey burger wrapped in lettuce instead of a bun, trade fries for steamed veggies, order side dishes in place of an entrée, and nix unwanted toppings, sauces, or garnishes. At one of my favorite restaurants I always order the same salad, but with five changes. Each time I tell the server, "I'm so sorry to be a pain, but…" they always respond with a friendly "No problem!" and say they want happy customers who get what they want and keep coming back. Win, win.
Become the pacesetter
Recent research shows that we tend to mimic the eating rate of whoever we dining with. For example, one study found that when two women eat together, when one women's fork moves towards her mouth, the other is likely to take a bite within five seconds. This unconscious effect could trigger you to eat faster, and gobble down more overall food than you would on your own. To counter it, consciously set a slower pace. Put your fork down between bites, take eating breaks to talk or sip water, and resist picking up speed, even if your dining companion is chowing down faster. Taking it slow has been shown to result in naturally eating less, while feeling more satisfied, the perfect way to end a restaurant meal.
Stick with H2O
Not only are sugary drinks bad for your health, research shows they're not filling. So when you drink 250 calories worth of sugar, you won't compensate by eating less food, and those liquid calories just get tacked onto a meal. When dining out, stick with good old fashioned H2O, and drink a glass or two before you start eating. Studies have shown that this trick can result in taking in fewer calories without trying. Sipping water between bits can also help to slow your eating pace, and keep you hydrated, which is key for both digestion and metabolism.
Redefine value
Sometimes clients tell me they overeat when dining out because they don't want to waste food they paid for. I get it-wasting food or feeling like you're throwing money away doesn't feel good. However, if you eat more than your body needs you're still wasting food. The difference is instead of getting thrown in the trash, the surplus gets socked away in your fat cells, and you have to carry the waste around with you 24/7. When I share this analogy with clients, this powerful realization often leads to paying closer attention to their hunger and fullness levels, ordering more appropriate portion sizes, stopping when full, and quitting the clean plate club-all changes that can lead to effortlessly shedding pounds and inches, especially when dining out.
Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance.
For many of my clients, going out to eat feels like a mini vacation where anything goes and healthy eating goals fall by the wayside. Trouble is, many are dining out more often and the effects of those splurge meals snowball, leading to weight gain or preventing weight loss. According to one recent study, a single meal at a sit-down restaurant can pack nearly a day's worth of calories, and meals consumed away from home are higher in unhealthy fats and sodium and lower in filling fiber. But restaurant meals don't have to be dietary disasters. These 7 savvy tricks can help you enjoy dining away from home without going overboard.
Review the menu before you go
Most restaurants post menus online. Do a little recon and scope out healthy options in advance (and when you're not already hungry). Mentally pre-ordering can prevent you from feeling stressed or rushed when you're there. It may also lessen the chances that you'll throw caution to the wind and order what sounds good in the moment, rather than what will feel good later.
Forgo the extras
Some of my clients tell me they wind up nibbling on chips and salsa or tearing into a slice of bread not because they're favorites, but simply because they're there. That's easy to do when food is within arm's reach and you're hungry, but eating extras that aren't worth it, well, just isn't worth it. Next time you dine out, set a mental agenda to decline anything that isn't a favorite or worth the splurge. If you don't really love it, you won't regret passing.
Strategize your splurge
If you know you're going to splurge, plan it by choosing one special food and building your meal around it. For example, if you're going to a place with fantastic French fries, which are rich in carbs and fat, pair them with veggies and lean protein to create balance. The same goes for dessert. Ordering grilled fish and steamed veggies with a side of fries or following it with dessert may seem odd, but it makes a whole lot more sense than going all out and leaving the restaurant feeling stuffed and sluggish. Forget all or nothing: in between is the best, and sanest, place to be.
Order unapologetically
Some of my clients tell me that they end up overeating at restaurants because they're hesitant to "make a fuss" when they order. But these days, customizing your meal when dining out is the norm, so don't feel bad about asking for swaps or making special requests. For example, ask for a turkey burger wrapped in lettuce instead of a bun, trade fries for steamed veggies, order side dishes in place of an entrée, and nix unwanted toppings, sauces, or garnishes. At one of my favorite restaurants I always order the same salad, but with five changes. Each time I tell the server, "I'm so sorry to be a pain, but…" they always respond with a friendly "No problem!" and say they want happy customers who get what they want and keep coming back. Win, win.
Become the pacesetter
Recent research shows that we tend to mimic the eating rate of whoever we dining with. For example, one study found that when two women eat together, when one women's fork moves towards her mouth, the other is likely to take a bite within five seconds. This unconscious effect could trigger you to eat faster, and gobble down more overall food than you would on your own. To counter it, consciously set a slower pace. Put your fork down between bites, take eating breaks to talk or sip water, and resist picking up speed, even if your dining companion is chowing down faster. Taking it slow has been shown to result in naturally eating less, while feeling more satisfied, the perfect way to end a restaurant meal.
Stick with H2O
Not only are sugary drinks bad for your health, research shows they're not filling. So when you drink 250 calories worth of sugar, you won't compensate by eating less food, and those liquid calories just get tacked onto a meal. When dining out, stick with good old fashioned H2O, and drink a glass or two before you start eating. Studies have shown that this trick can result in taking in fewer calories without trying. Sipping water between bits can also help to slow your eating pace, and keep you hydrated, which is key for both digestion and metabolism.
Redefine value
Sometimes clients tell me they overeat when dining out because they don't want to waste food they paid for. I get it-wasting food or feeling like you're throwing money away doesn't feel good. However, if you eat more than your body needs you're still wasting food. The difference is instead of getting thrown in the trash, the surplus gets socked away in your fat cells, and you have to carry the waste around with you 24/7. When I share this analogy with clients, this powerful realization often leads to paying closer attention to their hunger and fullness levels, ordering more appropriate portion sizes, stopping when full, and quitting the clean plate club-all changes that can lead to effortlessly shedding pounds and inches, especially when dining out.
Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance.
Eat All the Fried Chicken You Want!By Jacqueline Leo
(The Fiscal Times) Fat is bad, right? Monounsaturated fat? OK to eat. Polyunsaturated fat? Still OK. Omega-3 fatty acids? Good. Trans fat? Evil. Saturated fat? The devil incarnate. Wait, scratch that!
Saturated fat, the stuff that comes from red meat, poultry, yummy cheese and other dairy products is supposed to raise your cholesterol, clog your arteries, increase your risk of type 2 diabetes and give you a heart attack.
That was before a new study in the Annals of Internal Medicine concluded that saturated fat has been, well, slandered, libeled and maligned by zealots who want everyone to stop eating cheeseburgers. NPR analyzed the exhaustive study this way:
“When researchers have tracked people's saturated fat intake over time and then followed up to see whether higher intake increases the risk of heart attacks and strokes, they haven't found a clear, consistent link.
In fact, the new study finds "null associations" (to quote the authors) between total saturated fat intake and coronary risk. And a prior analysis that included more than 300,000 participants came to a similar conclusion.”
It’s not that LDL cholesterol, also known as the “bad cholesterol” found in saturated fats, is suddenly good for you. Just that the connection between saturated fat and cholesterol is more complicated. For example, those meats and cheeses can also increase HDL cholesterol, known as the “good” kind. So a blanket declaration that saturated fat is evil may not be appropriate.
Don’t run out to Mickey D’s or KFC just yet. The bun, the soda, the fries — all may be even more harmful because of the sugar and carbohydrates. Also, other studies have found that eating lots of processed meats may cause an increased risk of heart disease and cancer.
Finally, you don’t have a green light to overeat — so don’t go gorging on fried chicken. Eating fat is not an excuse for being fat.
Saturated fat, the stuff that comes from red meat, poultry, yummy cheese and other dairy products is supposed to raise your cholesterol, clog your arteries, increase your risk of type 2 diabetes and give you a heart attack.
That was before a new study in the Annals of Internal Medicine concluded that saturated fat has been, well, slandered, libeled and maligned by zealots who want everyone to stop eating cheeseburgers. NPR analyzed the exhaustive study this way:
“When researchers have tracked people's saturated fat intake over time and then followed up to see whether higher intake increases the risk of heart attacks and strokes, they haven't found a clear, consistent link.
In fact, the new study finds "null associations" (to quote the authors) between total saturated fat intake and coronary risk. And a prior analysis that included more than 300,000 participants came to a similar conclusion.”
It’s not that LDL cholesterol, also known as the “bad cholesterol” found in saturated fats, is suddenly good for you. Just that the connection between saturated fat and cholesterol is more complicated. For example, those meats and cheeses can also increase HDL cholesterol, known as the “good” kind. So a blanket declaration that saturated fat is evil may not be appropriate.
Don’t run out to Mickey D’s or KFC just yet. The bun, the soda, the fries — all may be even more harmful because of the sugar and carbohydrates. Also, other studies have found that eating lots of processed meats may cause an increased risk of heart disease and cancer.
Finally, you don’t have a green light to overeat — so don’t go gorging on fried chicken. Eating fat is not an excuse for being fat.
Gym tells woman to cover up because her ‘toned body’ intimidated others
By Charlene Sakoda Odd News
5 Healthy Food Trends You Need to Try
By Health.com | Healthy Living
By Cynthia Sass, MPH, RD
Throughout my career I've seen a lot of food trends emerge and evolve. Some-like clean eating and the growth in organics-have been awesome, while others, like processed, fat-free,sugar free, diet foods, have been downright dreadful. Fortunately, most of the current "it foods" are pretty amazing, with an overall emphasis on getting back to basics and tapping into natural health benefits. Here are five of my favorite currently in fashion, and how to include them into your eating repertoire.
Seeds
I am a huge fan of nuts-I eat them daily and have long advised my clients to do the same. Undoubtedly you've seen headlines about research pertaining to almonds, walnuts, and pistachios, which have run the gamut from weight loss to heart and brain protection. I will remain a nut nut, but lately I find myself talking a lot about seeds, including chia, pumpkin, hemp, sesame, flax, and sunflower. Like nuts, these healthy plant fats provide antioxidants, minerals, fiber, and bonus protein, and they can be enjoyed raw or used in a variety of ways.
I add sesame seeds to slaw and stir frys, whip up chia seed puddings, blend ground flax seeds into smoothies, and sprinkle pumpkin, hemp, and sunflower seeds onto garden salads, roasted veggies, fresh or warmed fruit, hot oatmeal, and cold or hot whole grains, like quinoa and wild rice. Seeds are increasingly sprouting up in packaged products like whole grain crackers, cereals, bars, and bread, as well as butters-I currently have pumpkin seed, hemp seed, and sunflower seed butters in my pantry-and even in desserts and as dark chocolate covered treats. I love this trend, and I'm hopeful that the interest will grow, and seed products will become more mainstream and easier to find.
Sprouted grains
Sprouted grains are hot. At my local markets I can buy sprouted grain bread, tortillas, English muffins, crackers, and cereal, as well as sprouted grain flour. So just what is a sprouted grain? In a nutshell, grain kernels contain the raw materials needed to grow a new plant. When temperature and moisture conditions are just right, the kernel sprouts into a new baby plant, and sprout proponents believe that this version of grains offers extra health benefits.
Sprouting requires enzymes, which allow the baby plant to digest the starch in the kernel, to supply its fuel, and boost the plant's access to nutrients to promote its growth. Sprouted grain enthusiasts say that when we eat these plants, we'll enjoy the same benefits: easier-to-digest starch and more nutrition. And you still get the benefits of eating whole grains. While I'll still keep eating and recommending "regular" whole grains, technically called "non-germinated" (right now black rice, purple barley, and red quinoa are three of my faves), I'm keen on this trend and excited to see how it develops.
Dairy alternatives
Before Whole Foods expanded out of Texas, I remember needing to go to my local indie health food store to buy any sort of "milk" that didn't come from a cow or goat. I even learned how to make my own plant-based milk by soaking nuts or seeds, pureeing them, then squeezing the liquid through a nut milk bag. Fun, but not very convenient. Boy, are those days are over.
Today, you can find milk alternatives in every mainstream supermarket, and even at discount stores. And that's just the beginning. With more people ditching dairy, or at least cutting back, a variety of plant-based, dairy-free products are emerging, including pea and hemp protein powder, as well as yogurt and ice cream made from coconut and almond milk, and we'll definitely be seeing more. At this year's Natural Products Expo West, I saw algae milk, which isn't in stores yet, but it's another addition to the long list of milk substitutes, including options made from nuts (almond, hazelnut), seeds (hemp, sunflower, flax), and whole grains (oat, brown rice, quinoa). This trend is definitely ripe for more growth!
Natural functional foods
For years I've seen products engineered to provide functional benefits (like bars and shakes formulated with isolated nutrients) or foods bolstered with amino acids or vitamins they don't naturally contain. But these days the emphasis is on the functional benefits of whole foods that have antioxidants and nutrients built-in, courtesy of Mother Nature.
For example, beets enhance endurance, blueberries protect against the sun's UV rays, tart cherries reduce pain and improve sleep, a combo of tomato paste and olive oil has been shown fight wrinkles by boosting pro-collagen, and dark chocolate elevates mood by triggering the same sense of euphoria you experience when you're in love. I can't get enough of this research, and passing it onto my clients and readers is one of the things I love most about my job. Stay tuned: There's a whole lot more of this trend to come.
Health.com: 24 Easy Food Swaps that Cut Calories
Unusual superfood combinations
Adding spinach or kale to fruit smoothies has been hip for some time but these days, nutritionists, chefs, and health enthusiasts have been getting incredibly creative with combinations that may seem gross at first but they turn out to be delicious. Mish-mashes currently in vogue include veggie desserts, like eggplant cake, tomato ice cream, chocolate covered kale, and my very own vegan spinach brownie recipe. At Expo West, I saw bars made with both dried fruits and veggies, plus savory spices, like turmeric, cumin, and chili pepper, and my favorite find was a cocoa and chipotle flavored hummus (trust me, it's amazing!).
I've been into this trend for some time now. My last book, S.A.S.S! Yourself Slim, included recipes for a pineapple almond peppercorn parfait, mango mint avocado smoothie, and strawberry avocado tacos garnished with cilantro and balsamic vinegar. If you're thinking, "No way!" give some of these odd pairings a try-you may be surprised just how much you like them, and mixing things up can be a great way to reignite your excitement about eating healthfully.
Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance.
This article originally appeared on Health.com.
Throughout my career I've seen a lot of food trends emerge and evolve. Some-like clean eating and the growth in organics-have been awesome, while others, like processed, fat-free,sugar free, diet foods, have been downright dreadful. Fortunately, most of the current "it foods" are pretty amazing, with an overall emphasis on getting back to basics and tapping into natural health benefits. Here are five of my favorite currently in fashion, and how to include them into your eating repertoire.
Seeds
I am a huge fan of nuts-I eat them daily and have long advised my clients to do the same. Undoubtedly you've seen headlines about research pertaining to almonds, walnuts, and pistachios, which have run the gamut from weight loss to heart and brain protection. I will remain a nut nut, but lately I find myself talking a lot about seeds, including chia, pumpkin, hemp, sesame, flax, and sunflower. Like nuts, these healthy plant fats provide antioxidants, minerals, fiber, and bonus protein, and they can be enjoyed raw or used in a variety of ways.
I add sesame seeds to slaw and stir frys, whip up chia seed puddings, blend ground flax seeds into smoothies, and sprinkle pumpkin, hemp, and sunflower seeds onto garden salads, roasted veggies, fresh or warmed fruit, hot oatmeal, and cold or hot whole grains, like quinoa and wild rice. Seeds are increasingly sprouting up in packaged products like whole grain crackers, cereals, bars, and bread, as well as butters-I currently have pumpkin seed, hemp seed, and sunflower seed butters in my pantry-and even in desserts and as dark chocolate covered treats. I love this trend, and I'm hopeful that the interest will grow, and seed products will become more mainstream and easier to find.
Sprouted grains
Sprouted grains are hot. At my local markets I can buy sprouted grain bread, tortillas, English muffins, crackers, and cereal, as well as sprouted grain flour. So just what is a sprouted grain? In a nutshell, grain kernels contain the raw materials needed to grow a new plant. When temperature and moisture conditions are just right, the kernel sprouts into a new baby plant, and sprout proponents believe that this version of grains offers extra health benefits.
Sprouting requires enzymes, which allow the baby plant to digest the starch in the kernel, to supply its fuel, and boost the plant's access to nutrients to promote its growth. Sprouted grain enthusiasts say that when we eat these plants, we'll enjoy the same benefits: easier-to-digest starch and more nutrition. And you still get the benefits of eating whole grains. While I'll still keep eating and recommending "regular" whole grains, technically called "non-germinated" (right now black rice, purple barley, and red quinoa are three of my faves), I'm keen on this trend and excited to see how it develops.
Dairy alternatives
Before Whole Foods expanded out of Texas, I remember needing to go to my local indie health food store to buy any sort of "milk" that didn't come from a cow or goat. I even learned how to make my own plant-based milk by soaking nuts or seeds, pureeing them, then squeezing the liquid through a nut milk bag. Fun, but not very convenient. Boy, are those days are over.
Today, you can find milk alternatives in every mainstream supermarket, and even at discount stores. And that's just the beginning. With more people ditching dairy, or at least cutting back, a variety of plant-based, dairy-free products are emerging, including pea and hemp protein powder, as well as yogurt and ice cream made from coconut and almond milk, and we'll definitely be seeing more. At this year's Natural Products Expo West, I saw algae milk, which isn't in stores yet, but it's another addition to the long list of milk substitutes, including options made from nuts (almond, hazelnut), seeds (hemp, sunflower, flax), and whole grains (oat, brown rice, quinoa). This trend is definitely ripe for more growth!
Natural functional foods
For years I've seen products engineered to provide functional benefits (like bars and shakes formulated with isolated nutrients) or foods bolstered with amino acids or vitamins they don't naturally contain. But these days the emphasis is on the functional benefits of whole foods that have antioxidants and nutrients built-in, courtesy of Mother Nature.
For example, beets enhance endurance, blueberries protect against the sun's UV rays, tart cherries reduce pain and improve sleep, a combo of tomato paste and olive oil has been shown fight wrinkles by boosting pro-collagen, and dark chocolate elevates mood by triggering the same sense of euphoria you experience when you're in love. I can't get enough of this research, and passing it onto my clients and readers is one of the things I love most about my job. Stay tuned: There's a whole lot more of this trend to come.
Health.com: 24 Easy Food Swaps that Cut Calories
Unusual superfood combinations
Adding spinach or kale to fruit smoothies has been hip for some time but these days, nutritionists, chefs, and health enthusiasts have been getting incredibly creative with combinations that may seem gross at first but they turn out to be delicious. Mish-mashes currently in vogue include veggie desserts, like eggplant cake, tomato ice cream, chocolate covered kale, and my very own vegan spinach brownie recipe. At Expo West, I saw bars made with both dried fruits and veggies, plus savory spices, like turmeric, cumin, and chili pepper, and my favorite find was a cocoa and chipotle flavored hummus (trust me, it's amazing!).
I've been into this trend for some time now. My last book, S.A.S.S! Yourself Slim, included recipes for a pineapple almond peppercorn parfait, mango mint avocado smoothie, and strawberry avocado tacos garnished with cilantro and balsamic vinegar. If you're thinking, "No way!" give some of these odd pairings a try-you may be surprised just how much you like them, and mixing things up can be a great way to reignite your excitement about eating healthfully.
Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance.
This article originally appeared on Health.com.
Easy Ways to Flatten Your Belly by Summer
A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn't the right—or fun--way to do it.
A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you'll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection.
Here, learn some ways to flatten your belly by summer.
Take Your Gossip Session On A Walk
Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104 percent harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You'll motivate everyone to get moving while you grow even closer.
Deflate Your Muffin Top With The Roll-Up
Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.
Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.
Try Out Spidey Moves
Eliminate spillover spots with the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.
Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.
Be Pushy At Restaurants
Saying, "I'll go last" when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman's eating habits than an obese woman's. So when you're out for girl's night, order first. You'll keep yourself, and maybe even a friend or two, on track to a flatter tummy.
How to Prevent Anything
Do the Windshield Wiper
Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.
Top Yoga Poses for Weight Loss
Clean Your House
One more reason to start your spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.
A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you'll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection.
Here, learn some ways to flatten your belly by summer.
Take Your Gossip Session On A Walk
Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104 percent harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You'll motivate everyone to get moving while you grow even closer.
Deflate Your Muffin Top With The Roll-Up
Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.
Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.
Try Out Spidey Moves
Eliminate spillover spots with the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.
Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.
Be Pushy At Restaurants
Saying, "I'll go last" when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman's eating habits than an obese woman's. So when you're out for girl's night, order first. You'll keep yourself, and maybe even a friend or two, on track to a flatter tummy.
How to Prevent Anything
Do the Windshield Wiper
Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.
Top Yoga Poses for Weight Loss
Clean Your House
One more reason to start your spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.
Michelle Obama unveils new US food label plan
Washington (AFP) - Calories in bold print, added sugar amounts and realistic serving sizes may soon be portrayed on food labels aimed at fighting America's obesity epidemic, First Lady Michelle Obama said Thursday.
No more would a serving of ice cream be described as a half cup, or a single packaged muffin be labeled as two servings, according to the proposed changes.
Instead, more than 700,000 products would undergo the most significant labeling revamp in two decades to help consumers make healthier choices and save billions in medical costs from chronic diseases that arise from poor eating.
"This will be the new norm in providing consumers with information about the food we buy and eat," Obama said at a White House event. "So this is a huge deal."
The final format of what the First Lady described as the "label of the future" has not been formally decided upon, through two draft versions were unveiled at the White House.
First, there is a 90-day comment period. After that, the changes will likely take two years or more to implement, administration officials said.
- How much is a serving? -
If approved, the calorie count would be printed in a larger size than the rest, and a new line would detail "added sugars" -- not just total sugars.
The changes would also attempt to eliminate confusion about how many servings a container holds, and how many calories are in a serving.
Under the new proposal, if a soda is 20 ounces (0.6 liters), the calorie count on the label would reflect the amount in a 20 ounce soda.
Currently, the advertised calorie count is much lower, since it reflects just one serving, and in a 20 ounce soda there are 2.5 servings.
Single-packaged pastries, cookies and muffins also often say they contain two servings, which experts say can be misleading.
"You as a parent and a consumer should be able to walk into a grocery store, pick an item off the shelf, and tell whether it's good for your family," said Obama.
Labels would also include mandatory potassium and vitamin D amounts for the first time.
Calories from fat would be eliminated, since health experts understand more today than they did 20 years ago about good and bad fats, administration officials said.
- How much is a serving? -
If approved, the calorie count would be printed in a larger size than the rest, and a new line would detail "added sugars" -- not just total sugars.
US First Lady Michelle Obama arrives during an event in the East Room of the White House February 27 …
The changes would also attempt to eliminate confusion about how many servings a container holds, and how many calories are in a serving.
Under the new proposal, if a soda is 20 ounces (0.6 liters), the calorie count on the label would reflect the amount in a 20 ounce soda.
Currently, the advertised calorie count is much lower, since it reflects just one serving, and in a 20 ounce soda there are 2.5 servings.
Single-packaged pastries, cookies and muffins also often say they contain two servings, which experts say can be misleading.
"You as a parent and a consumer should be able to walk into a grocery store, pick an item off the shelf, and tell whether it's good for your family," said Obama.
Labels would also include mandatory potassium and vitamin D amounts for the first time.
Calories from fat would be eliminated, since health experts understand more today than they did 20 years ago about good and bad fats, administration officials said.
US Secretary of Health and Human Services Kathleen Sebelius speaks during an event in the East Room …
For Obama, advocating healthy eating and exercise, particularly among young people, has been a centerpiece of her efforts. Thursday also marked the fourth anniversary of her "Let's Move" campaign.
More than one third (35.7 percent) of Americans are obese, according to the Centers for Disease Control and Prevention, a trend that has remained steady among adults in recent years.
But new CDC data released this week showed, for the first time, a steep 43 percent drop in obesity among toddlers, signaling potential progress against the epidemic.
- High cost of obesity -
Some pushback over the labels is expected from the food industry, particularly regarding salt and sugar content.
The Grocery Manufacturers Association, an industry group, said it would work with the Food and Drug Administration, which is in charge of the process, but said any changes must "ultimately serve to inform, and not confuse, consumers."
The nutrition facts label has only undergone one update in two decades, and that was to add a line about trans fat content in 2006.
"Our goal here is to design a label that is easier to read and one that consumers can understand," said FDA Commissioner Margaret Hamburg.
The labels could improve public health by reducing the risk of heart disease, obesity, high blood pressure, diabetes and strokes, which cost the United States around $150 billion a year, administration officials said.
"We realize the label alone won't magically change how Americans eat," but it aims to provide them with "the tools to be successful," Hamburg said.
Consumer health groups welcomed the proposal, but some called on the FDA to go further by establishing recommended daily values for sugar and by lowering salt.
Ronald Tamler, clinical director of the diabetes center at The Mount Sinai Hospital in New York, said it marked an important step toward helping Americans make smart choices.
"Hopefully, the days of declaring half a cookie as one serving -- a common practice that can even fool nutrition experts -- will soon be behind us."
No more would a serving of ice cream be described as a half cup, or a single packaged muffin be labeled as two servings, according to the proposed changes.
Instead, more than 700,000 products would undergo the most significant labeling revamp in two decades to help consumers make healthier choices and save billions in medical costs from chronic diseases that arise from poor eating.
"This will be the new norm in providing consumers with information about the food we buy and eat," Obama said at a White House event. "So this is a huge deal."
The final format of what the First Lady described as the "label of the future" has not been formally decided upon, through two draft versions were unveiled at the White House.
First, there is a 90-day comment period. After that, the changes will likely take two years or more to implement, administration officials said.
- How much is a serving? -
If approved, the calorie count would be printed in a larger size than the rest, and a new line would detail "added sugars" -- not just total sugars.
The changes would also attempt to eliminate confusion about how many servings a container holds, and how many calories are in a serving.
Under the new proposal, if a soda is 20 ounces (0.6 liters), the calorie count on the label would reflect the amount in a 20 ounce soda.
Currently, the advertised calorie count is much lower, since it reflects just one serving, and in a 20 ounce soda there are 2.5 servings.
Single-packaged pastries, cookies and muffins also often say they contain two servings, which experts say can be misleading.
"You as a parent and a consumer should be able to walk into a grocery store, pick an item off the shelf, and tell whether it's good for your family," said Obama.
Labels would also include mandatory potassium and vitamin D amounts for the first time.
Calories from fat would be eliminated, since health experts understand more today than they did 20 years ago about good and bad fats, administration officials said.
- How much is a serving? -
If approved, the calorie count would be printed in a larger size than the rest, and a new line would detail "added sugars" -- not just total sugars.
US First Lady Michelle Obama arrives during an event in the East Room of the White House February 27 …
The changes would also attempt to eliminate confusion about how many servings a container holds, and how many calories are in a serving.
Under the new proposal, if a soda is 20 ounces (0.6 liters), the calorie count on the label would reflect the amount in a 20 ounce soda.
Currently, the advertised calorie count is much lower, since it reflects just one serving, and in a 20 ounce soda there are 2.5 servings.
Single-packaged pastries, cookies and muffins also often say they contain two servings, which experts say can be misleading.
"You as a parent and a consumer should be able to walk into a grocery store, pick an item off the shelf, and tell whether it's good for your family," said Obama.
Labels would also include mandatory potassium and vitamin D amounts for the first time.
Calories from fat would be eliminated, since health experts understand more today than they did 20 years ago about good and bad fats, administration officials said.
US Secretary of Health and Human Services Kathleen Sebelius speaks during an event in the East Room …
For Obama, advocating healthy eating and exercise, particularly among young people, has been a centerpiece of her efforts. Thursday also marked the fourth anniversary of her "Let's Move" campaign.
More than one third (35.7 percent) of Americans are obese, according to the Centers for Disease Control and Prevention, a trend that has remained steady among adults in recent years.
But new CDC data released this week showed, for the first time, a steep 43 percent drop in obesity among toddlers, signaling potential progress against the epidemic.
- High cost of obesity -
Some pushback over the labels is expected from the food industry, particularly regarding salt and sugar content.
The Grocery Manufacturers Association, an industry group, said it would work with the Food and Drug Administration, which is in charge of the process, but said any changes must "ultimately serve to inform, and not confuse, consumers."
The nutrition facts label has only undergone one update in two decades, and that was to add a line about trans fat content in 2006.
"Our goal here is to design a label that is easier to read and one that consumers can understand," said FDA Commissioner Margaret Hamburg.
The labels could improve public health by reducing the risk of heart disease, obesity, high blood pressure, diabetes and strokes, which cost the United States around $150 billion a year, administration officials said.
"We realize the label alone won't magically change how Americans eat," but it aims to provide them with "the tools to be successful," Hamburg said.
Consumer health groups welcomed the proposal, but some called on the FDA to go further by establishing recommended daily values for sugar and by lowering salt.
Ronald Tamler, clinical director of the diabetes center at The Mount Sinai Hospital in New York, said it marked an important step toward helping Americans make smart choices.
"Hopefully, the days of declaring half a cookie as one serving -- a common practice that can even fool nutrition experts -- will soon be behind us."
5 Ways Salads Are Making You Fat
By COLUMN By DAVID ZINCZENKO @EatIt2BeatIt | Good Morning America
Eating a salad is kind of like going to the gym: you feel better about yourself after you've done it, but finding the motivation to make it happen can be a challenge. (And unlike the gym, there are no hot, spandexed personal trainers to flirt with at the salad bar.)
But while doing research for "Eat It to Beat It!" I found that motivation may not be the biggest challenge. Instead, it's choosing the right ingredients.
Commit these five belly-busting salad sins, and you'll be left with no choice but to hit the treadmill.
You Load It With Dried FruitDried fruit can certainly add texture and fiber to a salad, but in many cases, it might as well be candy. Just a quarter cup of dried cranberries -- a handful -- can have as much as 29 grams of sugar. And it's not all coming from the naturally sweet fruit; a full cup of fresh cranberries has a mere 4 grams of natural sugar.
Beat It!
Check ingredient lists on dried fruits for sugar and its aliases, or opt for a small portion of fresh fruit instead.
You Drown It in DressingMany a healthy salad has died by dressing drowning. It's a shame, because a little fat is actually a good thing. As little as 3 grams of monounsaturated fat can help the body's ability to absorb nutrients from vegetables, according to a Purdue University study. But your average 2-tablespoon serving packs way more fat than that: about 12 grams, and 120 calories.
Beat It!
Always ask for olive-oil based vinaigrette on the side when dining out, and measure a scant tablespoon for your greens.
You Don't Go Easy on the CheeseyCheese can add creamy, salty bite to a bowl of blasé greens, plus calcium and protein to boot. But most full-fat varieties are high in saturated fat. A standard serving of cheese, at about 1.5 ounces, is roughly the size of a pair of dice (I know, tiny), and will add about 150 calories and 15 grams of fat to your salad.
Beat It!
Stick to an ounce or less of the stinkiest cheese you can handle. Although higher in fat, strong varieties like goat cheese and blue cheese will pack more of a flavor punch than, say, pizza cheese, which means you need less.
You Get Crunchy With CroutonsCrunchy, airy, delicious and, more often than not, completely devoid of any fiber or whole grain goodness, croutons are an easy way to add empty calories to your veggie plate. Just six little cubes pack about 30 calories and 75 milligrams of sodium. And who has just six? More like 16, which would set you back some 80 calories and 200 milligrams of sodium.
Beat It!
If you're serious about adding crunch to your salad, and don't mind a bit of a calorie bump, opt for a scant spoonful of flaked almonds or sunflower seeds.
You Fry Your Protein
But while doing research for "Eat It to Beat It!" I found that motivation may not be the biggest challenge. Instead, it's choosing the right ingredients.
Commit these five belly-busting salad sins, and you'll be left with no choice but to hit the treadmill.
You Load It With Dried FruitDried fruit can certainly add texture and fiber to a salad, but in many cases, it might as well be candy. Just a quarter cup of dried cranberries -- a handful -- can have as much as 29 grams of sugar. And it's not all coming from the naturally sweet fruit; a full cup of fresh cranberries has a mere 4 grams of natural sugar.
Beat It!
Check ingredient lists on dried fruits for sugar and its aliases, or opt for a small portion of fresh fruit instead.
You Drown It in DressingMany a healthy salad has died by dressing drowning. It's a shame, because a little fat is actually a good thing. As little as 3 grams of monounsaturated fat can help the body's ability to absorb nutrients from vegetables, according to a Purdue University study. But your average 2-tablespoon serving packs way more fat than that: about 12 grams, and 120 calories.
Beat It!
Always ask for olive-oil based vinaigrette on the side when dining out, and measure a scant tablespoon for your greens.
You Don't Go Easy on the CheeseyCheese can add creamy, salty bite to a bowl of blasé greens, plus calcium and protein to boot. But most full-fat varieties are high in saturated fat. A standard serving of cheese, at about 1.5 ounces, is roughly the size of a pair of dice (I know, tiny), and will add about 150 calories and 15 grams of fat to your salad.
Beat It!
Stick to an ounce or less of the stinkiest cheese you can handle. Although higher in fat, strong varieties like goat cheese and blue cheese will pack more of a flavor punch than, say, pizza cheese, which means you need less.
You Get Crunchy With CroutonsCrunchy, airy, delicious and, more often than not, completely devoid of any fiber or whole grain goodness, croutons are an easy way to add empty calories to your veggie plate. Just six little cubes pack about 30 calories and 75 milligrams of sodium. And who has just six? More like 16, which would set you back some 80 calories and 200 milligrams of sodium.
Beat It!
If you're serious about adding crunch to your salad, and don't mind a bit of a calorie bump, opt for a scant spoonful of flaked almonds or sunflower seeds.
You Fry Your Protein
3 Ways to Limit Processed Foods (& the Ones You Should Keep in Your Diet)
By The Editors of EatingWell Magazine | Healthy Living
Lisa D'Agrosa, M.S., R.D., Associate Nutrition Editor, EatingWell Magazine
You've probably heard that you should limit processed foods in your diet, but you might be wondering exactly what those foods are--and how to cut back on them. Many packaged foods are full of ingredients you can't pronounce and are loaded with sodium, sugar and unhealthy saturated fat, so it's worth trying to avoid them when possible. Here are some simple swaps you can make to cut back on unhealthy processed foods. And, because not everything that comes in a box or plastic tub is bad for you, learn which packaged foods can actually be part of a healthy diet.
At Breakfast
Trade cereal for oatmeal. Many cereals on the market are packed with sugar and/or missing out on fiber. Sure, you can pick a healthier breakfast cereal (and there are plenty of healthy choices), but oatmeal is a whole food with only one ingredient--oats. If you stick to plain oats--not the type that come in flavored packets--you'll get 150 calories and 4 grams of fiber per ½-cup serving. Oatmeal contains soluble fiber, which can help lower your cholesterol, prevent your blood sugar from spiking and keep you feeling full. Add some fruit for natural sweetness and even more fiber, milk or Greek yogurt for calcium and protein and a dash of cinnamon or vanilla for extra flavor--and you have a satisfying and wholesome breakfast.
Don't Miss: See 3 Ways to Make Delicious Oatmeal
At Lunch
Trade your salad croutons for nuts. A salad can be a very healthy lunch--but watch out for the toppings. Croutons add a nice crunch, but they also add sodium, fat and calories without a lot of extra nutrition. Instead of those processed cubes of toasted bread, add some nuts to the top of your salad. They're full of heart-healthy fats, and also add some protein and fiber. Another way to clean up your salad is to make your own healthy, homemade salad dressing. Bottled salad dressings can have lots of added sugar, sodium and ingredients you can't pronounce; instead, try making your own. To make a super-healthy salad into a filling meal, add a source of lean protein, such as chicken or fish, and a serving of whole grains, like quinoa or brown rice.
At Dinner
Trade canned soup for homemade soup: Canned soups often have long ingredient lists and are full of things you wouldn't add to a homemade pot of soup. Plus, they're notoriously high in sodium. While opening up a can is easier than starting from scratch, you can still have a healthy, homemade soup on the table in 30 minutes (try some of these quick, healthy soup recipes). If you don't have enough time to prep soup for dinner some nights, cook up a big batch of soup when you have time and freeze it in individual portions--ready to be reheated for a healthy dinner in a flash. You can cut back on other processed foods by cooking them at home too. Think homemade pizza instead of a frozen box, and stir-fries instead of takeout. You can use fresh, healthy ingredients and will know exactly what you're eating because cooking lets you control what you're actually having for dinner. Cooking at home can be just as convenient as using packaged foods--and a lot healthier.
Processed Foods to Keep in Your Diet
Not everything that comes out of a package is unhealthy. Many foods that are served in plastic bags, boxes or cans--like dried beans, bagged salad greens, canned and frozen fruits and vegetables (without added sauces, salt or sugar)--are minimally processed and healthy. Plain, low-fat yogurt, natural peanut butter and canned wild salmon should make it into your grocery cart too. When you're shopping, look for foods with short ingredient lists with names you recognize and can pronounce before purchasing an item to be sure it doesn't fall in the unhealthy processed-foods category.
You've probably heard that you should limit processed foods in your diet, but you might be wondering exactly what those foods are--and how to cut back on them. Many packaged foods are full of ingredients you can't pronounce and are loaded with sodium, sugar and unhealthy saturated fat, so it's worth trying to avoid them when possible. Here are some simple swaps you can make to cut back on unhealthy processed foods. And, because not everything that comes in a box or plastic tub is bad for you, learn which packaged foods can actually be part of a healthy diet.
At Breakfast
Trade cereal for oatmeal. Many cereals on the market are packed with sugar and/or missing out on fiber. Sure, you can pick a healthier breakfast cereal (and there are plenty of healthy choices), but oatmeal is a whole food with only one ingredient--oats. If you stick to plain oats--not the type that come in flavored packets--you'll get 150 calories and 4 grams of fiber per ½-cup serving. Oatmeal contains soluble fiber, which can help lower your cholesterol, prevent your blood sugar from spiking and keep you feeling full. Add some fruit for natural sweetness and even more fiber, milk or Greek yogurt for calcium and protein and a dash of cinnamon or vanilla for extra flavor--and you have a satisfying and wholesome breakfast.
Don't Miss: See 3 Ways to Make Delicious Oatmeal
At Lunch
Trade your salad croutons for nuts. A salad can be a very healthy lunch--but watch out for the toppings. Croutons add a nice crunch, but they also add sodium, fat and calories without a lot of extra nutrition. Instead of those processed cubes of toasted bread, add some nuts to the top of your salad. They're full of heart-healthy fats, and also add some protein and fiber. Another way to clean up your salad is to make your own healthy, homemade salad dressing. Bottled salad dressings can have lots of added sugar, sodium and ingredients you can't pronounce; instead, try making your own. To make a super-healthy salad into a filling meal, add a source of lean protein, such as chicken or fish, and a serving of whole grains, like quinoa or brown rice.
At Dinner
Trade canned soup for homemade soup: Canned soups often have long ingredient lists and are full of things you wouldn't add to a homemade pot of soup. Plus, they're notoriously high in sodium. While opening up a can is easier than starting from scratch, you can still have a healthy, homemade soup on the table in 30 minutes (try some of these quick, healthy soup recipes). If you don't have enough time to prep soup for dinner some nights, cook up a big batch of soup when you have time and freeze it in individual portions--ready to be reheated for a healthy dinner in a flash. You can cut back on other processed foods by cooking them at home too. Think homemade pizza instead of a frozen box, and stir-fries instead of takeout. You can use fresh, healthy ingredients and will know exactly what you're eating because cooking lets you control what you're actually having for dinner. Cooking at home can be just as convenient as using packaged foods--and a lot healthier.
Processed Foods to Keep in Your Diet
Not everything that comes out of a package is unhealthy. Many foods that are served in plastic bags, boxes or cans--like dried beans, bagged salad greens, canned and frozen fruits and vegetables (without added sauces, salt or sugar)--are minimally processed and healthy. Plain, low-fat yogurt, natural peanut butter and canned wild salmon should make it into your grocery cart too. When you're shopping, look for foods with short ingredient lists with names you recognize and can pronounce before purchasing an item to be sure it doesn't fall in the unhealthy processed-foods category.
Additional AIDS Outreach Needed in African-American Communities
Dr. Anthony Jones has been an AIDS Specialist for more than 15 years. During that time he has become increasingly discouraged as he watched the AIDS epidemic in the San Francisco Bay Area grow among its African-American community.
“We’re really at a crossroads with HIV in the Black community,” said Jones. “We have the knowledge and the tools to dramatically impact the spread of HIV and extremely effective medications that can fully suppress the virus. People can have a normal life expectancy. But a lack of understanding about perceived risk, lack of access to care, fear and stigma are some of the greatest barriers to improving outcomes among my patients with HIV disease.”
The statistics support Jones’s perception of the disease. HIV has disproportionately affected Black Americans since the beginning of the epidemic, a disparity which continues now. There are currently more than 1.1 million people living with HIV/AIDS in the United States, including more than 510,000 Black Americans. Although Black Americans represent only 12 percent of the U.S. population, they accounted for 44 percent of new HIV infections in 2010, and an estimated 44 percent of those living with HIV in 2009.
The rate of new HIV infections among Blacks was nearly eight times that of Whites and more than twice that of Latinos in 2010. The rate for Black men was the highest of any group, more than twice that of Latino men. African-American communities continue to experience higher rates of other sexually transmitted infections (STIs) compared with other racial/ethnic communities in the United States. Having an STI can significantly increase the chance of getting or transmitting HIV.
The AIDS epidemic has had its most significant impact on Black women, who have the third highest rate of infection overall and the highest rate of HIV infection among female groups. Black women account for the largest share of new HIV infections, and the incidence rate is 20 times the rate among White women.
Like other experts, Jones believes that more needs to be done to reach out to the African-American community, especially young gay Black men. Along with most physicians and experts in the field treating AIDS, he believes that outreach efforts have decreased significantly since the pattern of infection began increasingly involving the African-American community. More than 25 percent of Blacks ages 18 to 64 have never been tested for HIV. Approximately one in five Blacks living with HIV does not know they are infected. Diagnosis late in the course of HIV infection is common, which results in missed opportunities to get early medical care and prevent transmission to others.
The National Medical Association and its physician membership are committed to changing the conversation around HIV within the Black community. As African-Americans, we must do more to reduce the impact that this disease has on our community. The message must be that while treatment options have improved the quality of life for people living with HIV/AIDS, we still need to be diligent with safe sex, regular testing and aggressive treatment when a diagnosis is made.
HIV prevention projects for community-based organizations must be expanded to provide effective HIV prevention services to gay, bisexual, and transgender youth of color and their partners. Support and technical assistance to health departments and community-based organizations should be encouraged to deliver effective prevention interventions for African Americans. Our community, working together, must create an environment where living comfortably with AIDS is better than any alternative.
Michael A. LeNoir, M.D. is president of the National Medical Association, the nation’s oldest and largest medical association, representing the interests of more than 35,000 African-American physicians and their patients.
“We’re really at a crossroads with HIV in the Black community,” said Jones. “We have the knowledge and the tools to dramatically impact the spread of HIV and extremely effective medications that can fully suppress the virus. People can have a normal life expectancy. But a lack of understanding about perceived risk, lack of access to care, fear and stigma are some of the greatest barriers to improving outcomes among my patients with HIV disease.”
The statistics support Jones’s perception of the disease. HIV has disproportionately affected Black Americans since the beginning of the epidemic, a disparity which continues now. There are currently more than 1.1 million people living with HIV/AIDS in the United States, including more than 510,000 Black Americans. Although Black Americans represent only 12 percent of the U.S. population, they accounted for 44 percent of new HIV infections in 2010, and an estimated 44 percent of those living with HIV in 2009.
The rate of new HIV infections among Blacks was nearly eight times that of Whites and more than twice that of Latinos in 2010. The rate for Black men was the highest of any group, more than twice that of Latino men. African-American communities continue to experience higher rates of other sexually transmitted infections (STIs) compared with other racial/ethnic communities in the United States. Having an STI can significantly increase the chance of getting or transmitting HIV.
The AIDS epidemic has had its most significant impact on Black women, who have the third highest rate of infection overall and the highest rate of HIV infection among female groups. Black women account for the largest share of new HIV infections, and the incidence rate is 20 times the rate among White women.
Like other experts, Jones believes that more needs to be done to reach out to the African-American community, especially young gay Black men. Along with most physicians and experts in the field treating AIDS, he believes that outreach efforts have decreased significantly since the pattern of infection began increasingly involving the African-American community. More than 25 percent of Blacks ages 18 to 64 have never been tested for HIV. Approximately one in five Blacks living with HIV does not know they are infected. Diagnosis late in the course of HIV infection is common, which results in missed opportunities to get early medical care and prevent transmission to others.
The National Medical Association and its physician membership are committed to changing the conversation around HIV within the Black community. As African-Americans, we must do more to reduce the impact that this disease has on our community. The message must be that while treatment options have improved the quality of life for people living with HIV/AIDS, we still need to be diligent with safe sex, regular testing and aggressive treatment when a diagnosis is made.
HIV prevention projects for community-based organizations must be expanded to provide effective HIV prevention services to gay, bisexual, and transgender youth of color and their partners. Support and technical assistance to health departments and community-based organizations should be encouraged to deliver effective prevention interventions for African Americans. Our community, working together, must create an environment where living comfortably with AIDS is better than any alternative.
Michael A. LeNoir, M.D. is president of the National Medical Association, the nation’s oldest and largest medical association, representing the interests of more than 35,000 African-American physicians and their patients.
Snacking Mistakes that Can Wreck Your Diet
By Lisa D'Agrosa, M.S., R.D., EatingWellMagazine
I am a bona fide snack lover. I always have snacks in my desk drawer at work, a piece of fruit in my purse and a bag of almonds in my car. Smart snacking-choosing healthy foods in portions of 200 calories or less if you're trying to lose or maintain weight-can provide instant hunger relief and be a great way to add nutrients to your diet. The right choices can help fill you up for fewer calories and power you through the day.
But poor snacking habits can cause you to eat too many calories and do a number on your waistline. Americans now consume on average more than two snacks a day and a recent study found that snacking may make up one-fourth of our daily calories. Here are four easy solutions to common snacking mistakes:
1. You Nosh on Empty Calories.
Chips, candies, cookies are devoid of nutrients, don't fill you up and may have you reaching for more food sooner than you hoped.
Solution: Choose snacks that pair protein with carbohydrates, such as almonds with an orange, or roasted chickpeas, which are a good natural mix of carbs and protein. Chickpeas are also high in fiber, which research suggests may help prevent weight gain and even may help you lose weight. Carbs and protein are a good pairing because carbohydrates provide your body and brain with energy, and protein-rich foods keep you feeling full longer because they break down more slowly in the body.
Don't Miss: Protein-Packed Snack Recipes
2. You Eat a Morning Snack.
A 2011 Journal of the American Dietetic Association study found that dieters who didn't snack between breakfast and lunch lost nearly 5 percent more weight (an average of 7.5 more pounds) over a year than morning snackers. Since breakfast and lunch can be only a few hours apart, researchers suspect that most a.m. snacks are fueled out of habit rather than hunger-and generally amount to mindless eating.
Solution: Forgo the morning snack, unless you have to go more than four hours until lunch.
Related: 24 Breakfasts That Keep You Full Until Lunchtime
3. You Skip Snacks Altogether.
If you go too long between meals, you might be more prone to feast on high-calorie foods when you do eat, says a study in the October 2011 Journal of Clinical Investigation. Participants looked at pics of low-cal and high-cal foods (like ice cream sundaes) between 2 and 4 hours after eating lunch and had their brains scanned. Researchers found that participants were much more interested in the high-cal foods when their blood sugar levels were low (in other words, when participants were hungry) versus when levels were normal.
Solution: Satisfy afternoon hunger-and avoid tempting-but-less-healthy options-by planning ahead. Start by stocking these Healthy Snacks to Stash in Your Desk.
4. You Deprive Yourself of Treats.
A small indulgence may be the secret to losing weight-and keeping it off for good. Savoring a tiny treat each day won't sabotage your weight-loss efforts, says research in the Journal of the American Dietetic Association.
Solution: Make room for a daily treat in your diet. If you crave salty snacks, like pita chips, popcorn or cheese and crackers, it's OK to indulge in the occasional small portion. Got a sweet tooth? Go for a delicious low-calorie chocolate treat after dinner.
I am a bona fide snack lover. I always have snacks in my desk drawer at work, a piece of fruit in my purse and a bag of almonds in my car. Smart snacking-choosing healthy foods in portions of 200 calories or less if you're trying to lose or maintain weight-can provide instant hunger relief and be a great way to add nutrients to your diet. The right choices can help fill you up for fewer calories and power you through the day.
But poor snacking habits can cause you to eat too many calories and do a number on your waistline. Americans now consume on average more than two snacks a day and a recent study found that snacking may make up one-fourth of our daily calories. Here are four easy solutions to common snacking mistakes:
1. You Nosh on Empty Calories.
Chips, candies, cookies are devoid of nutrients, don't fill you up and may have you reaching for more food sooner than you hoped.
Solution: Choose snacks that pair protein with carbohydrates, such as almonds with an orange, or roasted chickpeas, which are a good natural mix of carbs and protein. Chickpeas are also high in fiber, which research suggests may help prevent weight gain and even may help you lose weight. Carbs and protein are a good pairing because carbohydrates provide your body and brain with energy, and protein-rich foods keep you feeling full longer because they break down more slowly in the body.
Don't Miss: Protein-Packed Snack Recipes
2. You Eat a Morning Snack.
A 2011 Journal of the American Dietetic Association study found that dieters who didn't snack between breakfast and lunch lost nearly 5 percent more weight (an average of 7.5 more pounds) over a year than morning snackers. Since breakfast and lunch can be only a few hours apart, researchers suspect that most a.m. snacks are fueled out of habit rather than hunger-and generally amount to mindless eating.
Solution: Forgo the morning snack, unless you have to go more than four hours until lunch.
Related: 24 Breakfasts That Keep You Full Until Lunchtime
3. You Skip Snacks Altogether.
If you go too long between meals, you might be more prone to feast on high-calorie foods when you do eat, says a study in the October 2011 Journal of Clinical Investigation. Participants looked at pics of low-cal and high-cal foods (like ice cream sundaes) between 2 and 4 hours after eating lunch and had their brains scanned. Researchers found that participants were much more interested in the high-cal foods when their blood sugar levels were low (in other words, when participants were hungry) versus when levels were normal.
Solution: Satisfy afternoon hunger-and avoid tempting-but-less-healthy options-by planning ahead. Start by stocking these Healthy Snacks to Stash in Your Desk.
4. You Deprive Yourself of Treats.
A small indulgence may be the secret to losing weight-and keeping it off for good. Savoring a tiny treat each day won't sabotage your weight-loss efforts, says research in the Journal of the American Dietetic Association.
Solution: Make room for a daily treat in your diet. If you crave salty snacks, like pita chips, popcorn or cheese and crackers, it's OK to indulge in the occasional small portion. Got a sweet tooth? Go for a delicious low-calorie chocolate treat after dinner.
The Fastest Ways to Burn Major Calories
Source: The Fastest Ways to Burn Major Calories
Let's cut to the chase: when it comes to exercise, we want the workout that burns the most calories in the shortest amount of time. You've come to the right place! Incorporate these types of workouts into your routine and watch the pounds fly off.
Let's cut to the chase: when it comes to exercise, we want the workout that burns the most calories in the shortest amount of time. You've come to the right place! Incorporate these types of workouts into your routine and watch the pounds fly off.
- Plyometrics: Go ahead - jump for it: explosive movements like box jumps and jumping jacks help build strong muscles while burning 10 calories a minute. The key is to keep your moves quick and to land softly, so you are engaging leg and core muscles as you hit the ground.
- Short Workouts: Never seem to be able to fit a solid workout? You can still see results even if you just have minutes to sweat - you just have to increase your intensity. A recent study found that just 20 minutes of exercise can cause changes to your muscle's DNA, including metabolism and afterburner effects, while other studies have shown improvements in multiple markers of health in as little as seven. The trick is to exercise at your max potential in 30-second bursts, followed by a recovery period. Sounds manageable, right? Get some workout ideas below.
- Supersets: A form of high-intensity interval training (HIIT), supersets are circuit workouts that pair two different sets of exercises, one right after the other with no resting in between. This ups the cardio element of any strength-training routine, helping you build muscle and shed fat in less time.
- Tabata: Don't let the odd-sounding name scare you: Tabata is just a specific form of HIIT - one that burns, on average, 13.5 calories per minute! Tabata works like this: four minutes of high-intensity training, alternating between 20 seconds of max training, followed by a 10-second rest. Try it for two or three rounds for a quick workout that burns major calories.
- Kettlebells: If you want to burn calories fast, it's hard to go wrong with a kettlebell workout. The American Council on Exercise found that, on average, you can burn a whopping 400 calories in 20 minutes - talk about fast! The reason: multiplanar movement. "You're moving in different planes of movement," says Laura Wilson, director of programming for KettleWorX. "Instead of just going up and down, you're going to move side to side and in and out, so it's much more functional. It's like you move in real life: kettlebells simulate that movement, unlike a dumbbell."
African American women have a harder time losing weight
By Shereen Jegtvig
NEW YORK (Reuters Health) - African American women who follow the same diet as white women and exercise just as much tend to lose less weight because they burn fewer calories, a new study suggests.
"Many large and well done studies have demonstrated that African American women tend to lose fewer pounds than their Caucasian counterparts," Dr. Ann Smith Barnes told Reuters Health by email.
Smith Barnes studies obesity at Baylor College of Medicine and is the medical director of Weight Management Services and Disease Prevention for the Harris Health System of Houston. She was not involved in the new study.
Scientists haven't been sure what explains those differences in weight loss. One suggestion is that African American women are less likely to adhere to weight loss programs. Another possible explanation is that their bodies need fewer calories.
To learn more, James DeLany from the University of Pittsburgh and his colleges studied 39 African American women and 66 white women. The participants were all severely obese and were randomly assigned to either a calorie-restricted diet alone or the diet along with exercise guidelines.
The researchers measured women's daily energy expenditure at the beginning and end of the study. They also tracked their physical activity using wearable monitors.
By the end of the six-month intervention, white women had lost an average of 24 pounds and African American women had lost an average of 16 pounds, according to findings published in the International Journal of Obesity.
But the African American women had increased their physical activity by as much as white women and they followed the prescribed diet just as closely.
"Our results show that the African American women and Caucasian women were consuming nearly exactly the same number of calories during the intervention, and were engaged in the same amount of physical activity - they were as compliant as the Caucasian women," DeLany told Reuters Health in an email.
His team calculated women's energy requirements and found African American participants needed less energy than white participants.
"The reason the African American women lost less weight than the Caucasian women is because the prescribed caloric intake for most interventions, including our study, is based on initial body weight, and since the African American women have lower energy requirements than Caucasian women of the same weight, they were prescribed a lower caloric restriction during the intervention," DeLany said - meaning their diet wouldn't have been as intensive.
DeLany said that according to his findings, African American women would have to eat about 150 fewer calories per day than their white peers - or work out that much more - to lose the same amount of weight.
"This new study has a small sample of participants, so cannot be widely generalized," Smith Barnes said. "However, it does add to our understanding of possible reasons for differences in the number of pounds lost between different ethnic groups and helps to dispel the notion that African American participants are necessarily less compliant than Caucasians in behavioral change interventions."
"What is a more interesting question is whether the weight loss that is achieved among African Americans - even if less than Caucasians - produces equal health benefits in blood pressure, glucose, cholesterol, and other weight-sensitive chronic conditions," she said.
Smith Barnes said some studies suggest behavioral changes - and not just weight loss - are what matter for improving health.
"More research needs to be done to confirm this, but if it is true, then the number of pounds lost would be less important from a health standpoint," she added.
Smith Barnes said her research has shown African American women who lose extra weight and keep it off tend to follow three strategies: reduce fat intake, avoid fast food and weigh themselves regularly.
SOURCE: http://bit.ly/1d56IgM International Journal of Obesity, online December 19, 2013.
NEW YORK (Reuters Health) - African American women who follow the same diet as white women and exercise just as much tend to lose less weight because they burn fewer calories, a new study suggests.
"Many large and well done studies have demonstrated that African American women tend to lose fewer pounds than their Caucasian counterparts," Dr. Ann Smith Barnes told Reuters Health by email.
Smith Barnes studies obesity at Baylor College of Medicine and is the medical director of Weight Management Services and Disease Prevention for the Harris Health System of Houston. She was not involved in the new study.
Scientists haven't been sure what explains those differences in weight loss. One suggestion is that African American women are less likely to adhere to weight loss programs. Another possible explanation is that their bodies need fewer calories.
To learn more, James DeLany from the University of Pittsburgh and his colleges studied 39 African American women and 66 white women. The participants were all severely obese and were randomly assigned to either a calorie-restricted diet alone or the diet along with exercise guidelines.
The researchers measured women's daily energy expenditure at the beginning and end of the study. They also tracked their physical activity using wearable monitors.
By the end of the six-month intervention, white women had lost an average of 24 pounds and African American women had lost an average of 16 pounds, according to findings published in the International Journal of Obesity.
But the African American women had increased their physical activity by as much as white women and they followed the prescribed diet just as closely.
"Our results show that the African American women and Caucasian women were consuming nearly exactly the same number of calories during the intervention, and were engaged in the same amount of physical activity - they were as compliant as the Caucasian women," DeLany told Reuters Health in an email.
His team calculated women's energy requirements and found African American participants needed less energy than white participants.
"The reason the African American women lost less weight than the Caucasian women is because the prescribed caloric intake for most interventions, including our study, is based on initial body weight, and since the African American women have lower energy requirements than Caucasian women of the same weight, they were prescribed a lower caloric restriction during the intervention," DeLany said - meaning their diet wouldn't have been as intensive.
DeLany said that according to his findings, African American women would have to eat about 150 fewer calories per day than their white peers - or work out that much more - to lose the same amount of weight.
"This new study has a small sample of participants, so cannot be widely generalized," Smith Barnes said. "However, it does add to our understanding of possible reasons for differences in the number of pounds lost between different ethnic groups and helps to dispel the notion that African American participants are necessarily less compliant than Caucasians in behavioral change interventions."
"What is a more interesting question is whether the weight loss that is achieved among African Americans - even if less than Caucasians - produces equal health benefits in blood pressure, glucose, cholesterol, and other weight-sensitive chronic conditions," she said.
Smith Barnes said some studies suggest behavioral changes - and not just weight loss - are what matter for improving health.
"More research needs to be done to confirm this, but if it is true, then the number of pounds lost would be less important from a health standpoint," she added.
Smith Barnes said her research has shown African American women who lose extra weight and keep it off tend to follow three strategies: reduce fat intake, avoid fast food and weigh themselves regularly.
SOURCE: http://bit.ly/1d56IgM International Journal of Obesity, online December 19, 2013.
7 Ways to Work Out Smarter, Not Harder
By Good Housekeeping | Healthy Living
You don't need to exercise for hours to burn more calories: All it takes is a few smart tweaks to your regular routine.
1. Beat the clock
Slow and steady doesn't win the race when it comes to shedding maximum pounds. Rather than counting your squats, pushups, or lunges, time those exercises to get in as many reps in, say, 60 seconds, as you can, recommends John Hall, CPT, a personal trainer in Chicago. Also, try not to rest too much between reps. "This is a two-fold win," says Hall. "The time spent exercising decreases and the heart rate increases, which means you're burning more calories faster."
Related: 10 Reasons You're Not Getting Slim at the Gym
2. Work in bursts
Whether your usual cardio is an outdoor jog or you prefer to sweat on an indoor machine, use measured intervals to alternate bursts of speed with bouts of recovery. Set times to complete each speed, or, for outdoor sessions, use markers such as telephone poles to designate fast vs. slow phases, suggests Rhode Island personal trainer Aileene Palm, CSCS. If using a timer is too complicated, do fartleks. Swedish for "speed play," it simply means you'll be speeding up and slowing down at your own pace.
3. Move more muscles
For the biggest calorie burn, endless reps of bicep curls won't cut it. "Isolation exercises use relatively small muscle groups that can't do much work compared to larger muscle groups in the legs and back," says Tanner Martty, CPT, a personal trainer in Santa Monica, CA, who recommends big-muscle exercises such as squats, lunges, and pull-ups. And forget those hulking weight machines. "Machines allow your abs and stabilizer muscles to relax, making the exercise easier and therefore less effective." Use free weights or the cable machine instead.
Related: Tone from Head to Toe with These 8 Low-Impact Exercises
4. Increase your weight
The weight strain on your muscles, that is. "Training with more resistance adds muscle onto your body," says Palm. "The more muscle you have, the more calories you will burn during exercise -- even when sitting around doing nothing." One way, of course, is to use heavier weights at the gym. No membership? Palm suggests simply wearing a backpack filled with heavy books during your next walk, jog, or hike. "But don't walk with hand weights or ankle weights," she warns. "This can increase your risk of injury."
5. Take it outside
Turn the great outdoors into your personal health club. During a walk, jog, run, or bike ride, find a route with plenty of hills. "The steeper the incline, the more calories you burn," says Palm. Even better, choose a path with uneven terrain -- whether over dirt, sand, or grass -- it will challenge your muscles to work much harder than an asphalt or concrete surface. Not a "brave the elements" kind of woman? Climb up and down a flight of stairs as a sub for hills, or choose the "hill," "interval," or "random" profile on a cardio machine.
Related: 11 Exercises You Should NEVER Do
6. Act like an animal
The very definition of total-body toning is challenging all four limbs at once. That's why Martty has his clients do bear crawls. "It's my secret weapon for fat loss," he says. "The move uses every muscle in your body." Get down on all fours, rear in the air, and just start walking forward on your hands and feet. Martty suggests starting with 20 yards at a time and gradually increasing, or inserting the crawls between your strength training exercises as an active rest break.
7. Jump around
Get your feet off the ground (and the pounds off your body) with bounding exercises, such as jumping rope, skipping, or jumping jacks. "Explosive exercises require more energy to perform," Palm says. Try the interval approach called Tabata. Developed by researcher Izumi Tabata, the Tabata Protocol involves different circuits of four minutes each. During each four-minute circuit, do one exercise, like jumping jacks, in alternating intervals, exercising as fast as possible for 20 seconds with a 10-second rest in between. Take a one-minute rest before moving on to another exercise, alternating intense 20-second bursts with 10-second rest periods, working up to a total of eight circuits.
- Amy Roberts
1. Beat the clock
Slow and steady doesn't win the race when it comes to shedding maximum pounds. Rather than counting your squats, pushups, or lunges, time those exercises to get in as many reps in, say, 60 seconds, as you can, recommends John Hall, CPT, a personal trainer in Chicago. Also, try not to rest too much between reps. "This is a two-fold win," says Hall. "The time spent exercising decreases and the heart rate increases, which means you're burning more calories faster."
Related: 10 Reasons You're Not Getting Slim at the Gym
2. Work in bursts
Whether your usual cardio is an outdoor jog or you prefer to sweat on an indoor machine, use measured intervals to alternate bursts of speed with bouts of recovery. Set times to complete each speed, or, for outdoor sessions, use markers such as telephone poles to designate fast vs. slow phases, suggests Rhode Island personal trainer Aileene Palm, CSCS. If using a timer is too complicated, do fartleks. Swedish for "speed play," it simply means you'll be speeding up and slowing down at your own pace.
3. Move more muscles
For the biggest calorie burn, endless reps of bicep curls won't cut it. "Isolation exercises use relatively small muscle groups that can't do much work compared to larger muscle groups in the legs and back," says Tanner Martty, CPT, a personal trainer in Santa Monica, CA, who recommends big-muscle exercises such as squats, lunges, and pull-ups. And forget those hulking weight machines. "Machines allow your abs and stabilizer muscles to relax, making the exercise easier and therefore less effective." Use free weights or the cable machine instead.
Related: Tone from Head to Toe with These 8 Low-Impact Exercises
4. Increase your weight
The weight strain on your muscles, that is. "Training with more resistance adds muscle onto your body," says Palm. "The more muscle you have, the more calories you will burn during exercise -- even when sitting around doing nothing." One way, of course, is to use heavier weights at the gym. No membership? Palm suggests simply wearing a backpack filled with heavy books during your next walk, jog, or hike. "But don't walk with hand weights or ankle weights," she warns. "This can increase your risk of injury."
5. Take it outside
Turn the great outdoors into your personal health club. During a walk, jog, run, or bike ride, find a route with plenty of hills. "The steeper the incline, the more calories you burn," says Palm. Even better, choose a path with uneven terrain -- whether over dirt, sand, or grass -- it will challenge your muscles to work much harder than an asphalt or concrete surface. Not a "brave the elements" kind of woman? Climb up and down a flight of stairs as a sub for hills, or choose the "hill," "interval," or "random" profile on a cardio machine.
Related: 11 Exercises You Should NEVER Do
6. Act like an animal
The very definition of total-body toning is challenging all four limbs at once. That's why Martty has his clients do bear crawls. "It's my secret weapon for fat loss," he says. "The move uses every muscle in your body." Get down on all fours, rear in the air, and just start walking forward on your hands and feet. Martty suggests starting with 20 yards at a time and gradually increasing, or inserting the crawls between your strength training exercises as an active rest break.
7. Jump around
Get your feet off the ground (and the pounds off your body) with bounding exercises, such as jumping rope, skipping, or jumping jacks. "Explosive exercises require more energy to perform," Palm says. Try the interval approach called Tabata. Developed by researcher Izumi Tabata, the Tabata Protocol involves different circuits of four minutes each. During each four-minute circuit, do one exercise, like jumping jacks, in alternating intervals, exercising as fast as possible for 20 seconds with a 10-second rest in between. Take a one-minute rest before moving on to another exercise, alternating intense 20-second bursts with 10-second rest periods, working up to a total of eight circuits.
- Amy Roberts
Make These 3 Changes to Increase Calorie Burn
By FitSugar | Healthy Living
Exercise is essential when it comes to dropping pounds. So if you're eager to lose the weight, then here are three everyday changes that will help increase your calorie burn.
Hello Darkness
Moving workouts to early mornings may mean exercising before the sun rises, but here's the big payoff: morning exercisers burn more calories. Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they're more alert, energetic, and don't feel as rushed as afternoon or evening exercisers. Getting into a regular morning routine also means you're more likely to stick with it, which will help even more on your weight-loss journey.
Get Speedy
When it comes to cardio, running will help you lose more weight than walking since it burns more calories, but if you increase your speed just a little, then you'll burn even more. And don't stick to a consistent pace the entire workout. Adding sprinting intervals is an effective way to increase your calorie burn and has also been proven to reduce belly fat. Also be sure to swing those arms as you move, and you'll burn 15 percent more calories.
Strength Train in the Ladies' Room
Muscle burns more calories than fat does, so the more muscle mass you have, the better it is forweight loss. Don't just hit the weight room at the gym. Include strength training moves throughout your day, such as push-ups on the bathroom counter and two minutes of squats while you brush your teeth. You can also work your body by carrying a basket instead of pushing a cart, using the stairs whenever possible, and sitting on an exercise ball instead of a chair.
How to Reboot Your Metabolism
By FITNESS Magazine | Healthy Living
By Melissa Roth
I am lying on what looks like a cross between a jumbo Xerox machine and a tanning bed at the University of California, Los Angeles, Risk Factor Obesity Program as the big mechanical arm of a DEXA (dual energy X-ray absorptiometry) scanner moves over my head and then down to my feet. I came here to get the latest high-tech body-composition tests and to learn how fast my metabolism is.
Two minutes later a virtual relief map of the muscle, fat, and bone in my body starts to fill in on a computer screen.
"I never would've guessed," says Zhaoping Li, MD, PhD, the UCLA professor of clinical medicine analyzing my results, when she reads me the verdict: 40 percent body fat. As in obese. Except I'm a size 8. Here in Los Angeles, that alone can make you a plus size, but at five feet four inches and 148 pounds, I'm really just three or four pounds overweight.
To think that I had actually been looking forward to this visit. Me, the lucky girl who never dieted, never gained the freshman 15 and, until recently, never came close to being overweight. I chalked it all up to my speedy metabolism.
Electrodes are pasted onto my hands and feet for my second test, the bioelectrical impedance analysis. This one pegs my body fat at 32.7 percent, which, I am assured, is the better figure to go with. Translation: I'm not obese, just borderline unhealthy.
I am what is called skinny fat, explains David Heber, MD, PhD, director of the UCLA Center for Human Nutrition, who oversees the obesity program. "People can appear to be thin and fit, but their body fat is putting them at risk for diabetes, heart disease, and even breast cancer," Dr. Heber says. "A lot of models and actresses who don't exercise are actually skinny fat."
For the next eight weeks I would systematically follow the advice of leading scientists and trainers to reboot my metabolism. What I found out may be the key to keeping yours from ever flatlining.
Related: 6 Foods That Speed Up Your Metabolism
What Affects Your Metabolism
I'm living proof that you can't judge a metabolism by its cover. You and I could be the same height and weight, have the same BMI, and even fit into the same J Brand jeans, but have wildly different flab-to-muscle proportions, making one of us the calorie-burning equivalent of a Bic lighter and the other of a blowtorch.
Metabolism, simply put, is the total number of calories your body burns each day. Sixty-five percent of those calories are used up for 24-7 functions like breathing and circulation -- the top burners are your brain, liver, heart, and kidneys -- with another 10 percent devoted to the process of digesting the very foods that may have given you that muffin top in the first place. The remaining 25 percent of the calories you burn can be chalked up to the physical activity you do in a day -- not just Spinning class but every move you make, including standing in line or tweeting your latest DEXA scan results.
You've heard it before: The more muscle you have, the more calories you burn. In fact, lean tissues, including organs and muscles, on average burn 14 calories a pound a day, while fat only burns about three calories per pound, Dr. Heber says.
Simply put, whether you're Kate Moss or Kirstie Alley, it's the absolute amount of muscle in you that determines the overall speed of your resting metabolism -- the amount you burn just sitting around -- and some of us are born with an edge in the amount of muscle fibers we've got. But don't blame bad genes for your extra flab. "It's your environment -- that is, food and activity -- that is extremely important in ultimately determining your weight," says Andrew G. Swick, PhD, director of obesity and eating disorders research at the University of North Carolina at Chapel Hill Nutrition Research Institute in Kannapolis.
And there's plenty you can do to not only add muscle but also maximize your metabolism along the way.
Workouts for a Faster Metabolism
Metabolism slows over time, but it doesn't do a sudden nosedive as you sit watching the American Idol finale. "Metabolism drops off 2 to 4 percent every decade as we tend to lose muscle mass," Dr. Heber explains. So, if as a twentysomething you burned 2,000 calories a day, fast-forward 10 years to your midthirties and you could be burning as few as 1,920 calories a day. Doesn't seem like a big difference until you do the math. Just 80 extra calories a day translates into eight pounds over a year, unless you pick up the slack with exercise.
"You can maintain your total energy expenditure as you age by combining strength training and aerobic activity. You'll probably need to do more of both," says Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity Prevention at Tufts University in Boston. Nelson's studies in the 1990s found that a twice-weekly regimen of eight to 12 resistance exercises increased women's strength by 75 percent in one year, meaning they gained more metabolism-stoking muscle fibers. Most of those gains were in the first 12 weeks.
Even better, every workout you do will give you a metabolism boost, not just during it but also afterward. One study found that a 50-minute weight routine delivered an additional afterburn of 14 calories. Between sets, add cardio bursts or shorten the rest, and that afterburn spikes -- to the tune of 25 calories following a quickie 19-minute circuit session, according to the same study.
I tested this myself by wearing a Bodybugg device on my right biceps as I followed the FITNESS "Your Best Body Ever" with trainers Justin Ghadery and Jeff Peel at 24 Hour Fitness in West Hollywood. The device's sensors track not only your movements but also things like body temperature to continuously record the number of calories burned during the day. The highest calorie-burn days occurred when I did the total-body circuits with Peel versus any other time I went to the gym.
Related: The FITNESS Best Body Ever Workout Plan
I saw similar afterburn increases when I added speedier bursts to my steady treadmill workouts. Scientists have measured afterburn for a half-hour jog at 35 calories, as opposed to 75 calories for 20 one-minute sprints (with two-minute rests in between).
Not only that, but "high-intensity interval training is a quick way to ramp up your body's ability to use fat as a fuel," explains Jason L. Talanian, PhD, assistant physiology professor at Fitchburg State University in Massachusetts. In a study Talanian conducted, women who did interval workouts on a stationary bike, similar to Spinning, burned 36 percent more fat when they switched back to a steady ride the following week. The speed bursts sparked a 20 percent increase in the amount of mitochondria in the exerciser's muscle cells, making it easier for the women to metabolize fat for fuel rather than carbs.
To net the afterburn uptick, "push your speed for 30 seconds when you walk or run, and then return to your usual pace for 30 seconds," Peel says. Over the course of a month Peel has me increase the ratio so I get 30 seconds of slowdown time for every minute of intense exercise.
What to Eat for a Faster Metabolism
Having a lab test indicate you're made out of jelly could send a girl off on a juice-cleanse bender, but that would actually slow your metabolism. "If you're on a very low-cal regimen -- in the 400- to 800-calorie-a-day range -- metabolism falls by 15 to 20 percent," says David Nieman, PhD, professor of exercise science and director of the Human Performance Laboratory at Appalachian State University in Boone, North Carolina. Eating less than 900 calories a day also prompts your body to burn muscle tissue as well as fat, which lowers your metabolic rate even more.
Stick with the 1,200- to 1,500-calorie a day range, Nieman suggests, and you'll still slim down without taking such a big bite out of your metabolism. "What's more, about 90 percent of the weight you lose will be fat," he says, sparing more of that calorie-burning muscle.
Another metabolism no-no that women are guilty of is ditching meals, Neiman says. "If you skip meals, you put yourself on that path toward fasting, which signals the metabolism to slow way down," he explains.
Meanwhile, Dr. Heber warns me to get more protein to help preserve the lean mass that's my metabolism workhorse. He recommends the higher end for me: 100 grams of protein a day from such foods as white meats, fish, egg whites, and soy, starting with breakfast. "Studies show that people who eat a high-protein breakfast control their hunger longer and their weight better," says Dr. Heber, who is the author of sensible diet books, including What Color Is Your Diet? I promptly replace my cornflake habit with egg-white omelets and the occasional whey-powder-injected pancakes.
"Think of your body as a Ferrari," says trainer Ghadery when I tell him I've turned over a new leaf with protein. "You don't put cheap gas in a vehicle like that."
Related: The Metabolism-Boosting Superset Workout
Measure Your Metabolism
Four weeks after my initial visit to the UCLA lab, I'm 10 pounds lighter, but more important is that my total body fat has dropped 5 percent, according to the DEXA scan. "We don't usually see any significant change in body composition until at least eight weeks," Dr. Li says, so the workout is working.
At my final appointment at eight weeks, I almost fist-bump Dr. Li when she tells me that of the 14 pounds total that I lost, nearly 10 of them were pure fat. "That is a lot," she says. But here's the kicker: Those other four pounds were a combination of water weight and muscle, meaning my resting metabolic rate went down from 1,150 calories a day to 1,117 calories a day.
"Normally when people lose weight that is muscle, their metabolism goes down; it's one of the factors that causes them to gain weight back," Dr. Heber explains. "By exercising, you maintained 97 percent of your resting metabolism. If you hadn't exercised, you would have lost 20 pounds, but up to half would have been lean mass."
Back at the University of North Carolina, Swick and other scientists are homing in on identifying the different genes responsible for energy expenditure, as well as phenotypes of people who don't gain weight from overeating, in the hopes of identifying the variables that make us fit as opposed to fat.
So the blueprint for a perfect metabolism is in the works, but I won't be sitting around for it. I've already learned my lesson: No more running low on muscle.
Do the Math on Your Metabolism
For a ballpark figure of how many calories you burn a day, multiply your weight by 14.
Measure Your Body CompositionHitting the right weight is great, but also aim for a healthybody fat percentage to make sure there's some muscle to your metabolism.
Body Fat PercentageAgeHealthy
OverweightObese20-3921-32%33-38%≥39%40-5923-33%34-39%≥40%60-7924-35%36-41%≥42%
Body Fat Measuring Tools, TestedCheck out how real-world body fat tests rate.
Body Fat Scales
These home scales, like ones by Tanita ($50 and up, amazon.com), use bioelectrical impedance analysis, but unlike instruments in a lab, they send currents through only the lower body rather than chest to toe. Still, they're a good measure of the change in readings between weigh-ins.
Skin-Fold Test
A caliper, or pinch device, measures the thickness of folds of skin in four key places where you store fat: the triceps, the suprailiacs (near the hip bones), the abs, and the thighs. Your best bet is to get two readings from a pro at the gym and take the average.
Bod Pod
As you sit inside the photo-booth-size Bod Pod for a few minutes, air displacement measures yourbody composition. Such clubs as Gold's Gym now use this device to get more accurate readings than with skin-fold tests.
"Why Can't I Lose Weight?"
If you've ever blamed a slow metabolism for your weight woes, we may be about to crack the code on the real culprit.FITNESS sent 35-year-old broadcast media consultant Hillary Locke to the cutting-edge New York Obesity Research Center in New York City. There she spent all day and night in an airtight chamber as a scientist watched every move she made and morsel she ate to determine why this gym devotee and serial dieter couldn't seem to lose an ounce.
The result: Hillary's metabolism is not in fact slow but humming. She burned an impressive 2,397calories in 24 hours -- 540 during 60 minutes of riding the stationary bike and 30 minutes of toning exercises. She even lost a little more than a pound overnight!
So what gives with Hillary's three-year weight plateau?
The red flag was that she was burning mostly carbohydrates, even in her sleep, says Russell Rising, PhD, a nutrition researcher at the center. "The ratio of fat versus carbohydrates you burn should typically decrease during sleep to the point where you're burning more fat," Rising says. But readings of the carbon dioxide content in Hillary's breath, taken at night, indicated she was burning more carbs instead of fat.
Sure enough, Rising found that Hillary's diet while she was in the lab was 48 percent carbs, 41.8 percent fat, and 11 percent protein. He surmises that Hillary also probably eats a lot more a day than the 1,383 calories she ate in the lab and that her hectic travel schedule disrupts her sleep and, therefore, circadian rhythm, in turn affecting her ability to burn fat.
Hillary's next stop was to meet with Marissa Lippert, RD, the owner of Nourish Nutrition Counseling and Communications in New York City. Lippert advised Hillary to reduce her stress eating and make simple changes, like trading airplane pretzels for yogurt and limiting wine to one glass.
Within a week Hillary dropped three pounds.
I am lying on what looks like a cross between a jumbo Xerox machine and a tanning bed at the University of California, Los Angeles, Risk Factor Obesity Program as the big mechanical arm of a DEXA (dual energy X-ray absorptiometry) scanner moves over my head and then down to my feet. I came here to get the latest high-tech body-composition tests and to learn how fast my metabolism is.
Two minutes later a virtual relief map of the muscle, fat, and bone in my body starts to fill in on a computer screen.
"I never would've guessed," says Zhaoping Li, MD, PhD, the UCLA professor of clinical medicine analyzing my results, when she reads me the verdict: 40 percent body fat. As in obese. Except I'm a size 8. Here in Los Angeles, that alone can make you a plus size, but at five feet four inches and 148 pounds, I'm really just three or four pounds overweight.
To think that I had actually been looking forward to this visit. Me, the lucky girl who never dieted, never gained the freshman 15 and, until recently, never came close to being overweight. I chalked it all up to my speedy metabolism.
Electrodes are pasted onto my hands and feet for my second test, the bioelectrical impedance analysis. This one pegs my body fat at 32.7 percent, which, I am assured, is the better figure to go with. Translation: I'm not obese, just borderline unhealthy.
I am what is called skinny fat, explains David Heber, MD, PhD, director of the UCLA Center for Human Nutrition, who oversees the obesity program. "People can appear to be thin and fit, but their body fat is putting them at risk for diabetes, heart disease, and even breast cancer," Dr. Heber says. "A lot of models and actresses who don't exercise are actually skinny fat."
For the next eight weeks I would systematically follow the advice of leading scientists and trainers to reboot my metabolism. What I found out may be the key to keeping yours from ever flatlining.
Related: 6 Foods That Speed Up Your Metabolism
What Affects Your Metabolism
I'm living proof that you can't judge a metabolism by its cover. You and I could be the same height and weight, have the same BMI, and even fit into the same J Brand jeans, but have wildly different flab-to-muscle proportions, making one of us the calorie-burning equivalent of a Bic lighter and the other of a blowtorch.
Metabolism, simply put, is the total number of calories your body burns each day. Sixty-five percent of those calories are used up for 24-7 functions like breathing and circulation -- the top burners are your brain, liver, heart, and kidneys -- with another 10 percent devoted to the process of digesting the very foods that may have given you that muffin top in the first place. The remaining 25 percent of the calories you burn can be chalked up to the physical activity you do in a day -- not just Spinning class but every move you make, including standing in line or tweeting your latest DEXA scan results.
You've heard it before: The more muscle you have, the more calories you burn. In fact, lean tissues, including organs and muscles, on average burn 14 calories a pound a day, while fat only burns about three calories per pound, Dr. Heber says.
Simply put, whether you're Kate Moss or Kirstie Alley, it's the absolute amount of muscle in you that determines the overall speed of your resting metabolism -- the amount you burn just sitting around -- and some of us are born with an edge in the amount of muscle fibers we've got. But don't blame bad genes for your extra flab. "It's your environment -- that is, food and activity -- that is extremely important in ultimately determining your weight," says Andrew G. Swick, PhD, director of obesity and eating disorders research at the University of North Carolina at Chapel Hill Nutrition Research Institute in Kannapolis.
And there's plenty you can do to not only add muscle but also maximize your metabolism along the way.
Workouts for a Faster Metabolism
Metabolism slows over time, but it doesn't do a sudden nosedive as you sit watching the American Idol finale. "Metabolism drops off 2 to 4 percent every decade as we tend to lose muscle mass," Dr. Heber explains. So, if as a twentysomething you burned 2,000 calories a day, fast-forward 10 years to your midthirties and you could be burning as few as 1,920 calories a day. Doesn't seem like a big difference until you do the math. Just 80 extra calories a day translates into eight pounds over a year, unless you pick up the slack with exercise.
"You can maintain your total energy expenditure as you age by combining strength training and aerobic activity. You'll probably need to do more of both," says Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity Prevention at Tufts University in Boston. Nelson's studies in the 1990s found that a twice-weekly regimen of eight to 12 resistance exercises increased women's strength by 75 percent in one year, meaning they gained more metabolism-stoking muscle fibers. Most of those gains were in the first 12 weeks.
Even better, every workout you do will give you a metabolism boost, not just during it but also afterward. One study found that a 50-minute weight routine delivered an additional afterburn of 14 calories. Between sets, add cardio bursts or shorten the rest, and that afterburn spikes -- to the tune of 25 calories following a quickie 19-minute circuit session, according to the same study.
I tested this myself by wearing a Bodybugg device on my right biceps as I followed the FITNESS "Your Best Body Ever" with trainers Justin Ghadery and Jeff Peel at 24 Hour Fitness in West Hollywood. The device's sensors track not only your movements but also things like body temperature to continuously record the number of calories burned during the day. The highest calorie-burn days occurred when I did the total-body circuits with Peel versus any other time I went to the gym.
Related: The FITNESS Best Body Ever Workout Plan
I saw similar afterburn increases when I added speedier bursts to my steady treadmill workouts. Scientists have measured afterburn for a half-hour jog at 35 calories, as opposed to 75 calories for 20 one-minute sprints (with two-minute rests in between).
Not only that, but "high-intensity interval training is a quick way to ramp up your body's ability to use fat as a fuel," explains Jason L. Talanian, PhD, assistant physiology professor at Fitchburg State University in Massachusetts. In a study Talanian conducted, women who did interval workouts on a stationary bike, similar to Spinning, burned 36 percent more fat when they switched back to a steady ride the following week. The speed bursts sparked a 20 percent increase in the amount of mitochondria in the exerciser's muscle cells, making it easier for the women to metabolize fat for fuel rather than carbs.
To net the afterburn uptick, "push your speed for 30 seconds when you walk or run, and then return to your usual pace for 30 seconds," Peel says. Over the course of a month Peel has me increase the ratio so I get 30 seconds of slowdown time for every minute of intense exercise.
What to Eat for a Faster Metabolism
Having a lab test indicate you're made out of jelly could send a girl off on a juice-cleanse bender, but that would actually slow your metabolism. "If you're on a very low-cal regimen -- in the 400- to 800-calorie-a-day range -- metabolism falls by 15 to 20 percent," says David Nieman, PhD, professor of exercise science and director of the Human Performance Laboratory at Appalachian State University in Boone, North Carolina. Eating less than 900 calories a day also prompts your body to burn muscle tissue as well as fat, which lowers your metabolic rate even more.
Stick with the 1,200- to 1,500-calorie a day range, Nieman suggests, and you'll still slim down without taking such a big bite out of your metabolism. "What's more, about 90 percent of the weight you lose will be fat," he says, sparing more of that calorie-burning muscle.
Another metabolism no-no that women are guilty of is ditching meals, Neiman says. "If you skip meals, you put yourself on that path toward fasting, which signals the metabolism to slow way down," he explains.
Meanwhile, Dr. Heber warns me to get more protein to help preserve the lean mass that's my metabolism workhorse. He recommends the higher end for me: 100 grams of protein a day from such foods as white meats, fish, egg whites, and soy, starting with breakfast. "Studies show that people who eat a high-protein breakfast control their hunger longer and their weight better," says Dr. Heber, who is the author of sensible diet books, including What Color Is Your Diet? I promptly replace my cornflake habit with egg-white omelets and the occasional whey-powder-injected pancakes.
"Think of your body as a Ferrari," says trainer Ghadery when I tell him I've turned over a new leaf with protein. "You don't put cheap gas in a vehicle like that."
Related: The Metabolism-Boosting Superset Workout
Measure Your Metabolism
Four weeks after my initial visit to the UCLA lab, I'm 10 pounds lighter, but more important is that my total body fat has dropped 5 percent, according to the DEXA scan. "We don't usually see any significant change in body composition until at least eight weeks," Dr. Li says, so the workout is working.
At my final appointment at eight weeks, I almost fist-bump Dr. Li when she tells me that of the 14 pounds total that I lost, nearly 10 of them were pure fat. "That is a lot," she says. But here's the kicker: Those other four pounds were a combination of water weight and muscle, meaning my resting metabolic rate went down from 1,150 calories a day to 1,117 calories a day.
"Normally when people lose weight that is muscle, their metabolism goes down; it's one of the factors that causes them to gain weight back," Dr. Heber explains. "By exercising, you maintained 97 percent of your resting metabolism. If you hadn't exercised, you would have lost 20 pounds, but up to half would have been lean mass."
Back at the University of North Carolina, Swick and other scientists are homing in on identifying the different genes responsible for energy expenditure, as well as phenotypes of people who don't gain weight from overeating, in the hopes of identifying the variables that make us fit as opposed to fat.
So the blueprint for a perfect metabolism is in the works, but I won't be sitting around for it. I've already learned my lesson: No more running low on muscle.
Do the Math on Your Metabolism
For a ballpark figure of how many calories you burn a day, multiply your weight by 14.
Measure Your Body CompositionHitting the right weight is great, but also aim for a healthybody fat percentage to make sure there's some muscle to your metabolism.
Body Fat PercentageAgeHealthy
OverweightObese20-3921-32%33-38%≥39%40-5923-33%34-39%≥40%60-7924-35%36-41%≥42%
Body Fat Measuring Tools, TestedCheck out how real-world body fat tests rate.
Body Fat Scales
These home scales, like ones by Tanita ($50 and up, amazon.com), use bioelectrical impedance analysis, but unlike instruments in a lab, they send currents through only the lower body rather than chest to toe. Still, they're a good measure of the change in readings between weigh-ins.
Skin-Fold Test
A caliper, or pinch device, measures the thickness of folds of skin in four key places where you store fat: the triceps, the suprailiacs (near the hip bones), the abs, and the thighs. Your best bet is to get two readings from a pro at the gym and take the average.
Bod Pod
As you sit inside the photo-booth-size Bod Pod for a few minutes, air displacement measures yourbody composition. Such clubs as Gold's Gym now use this device to get more accurate readings than with skin-fold tests.
"Why Can't I Lose Weight?"
If you've ever blamed a slow metabolism for your weight woes, we may be about to crack the code on the real culprit.FITNESS sent 35-year-old broadcast media consultant Hillary Locke to the cutting-edge New York Obesity Research Center in New York City. There she spent all day and night in an airtight chamber as a scientist watched every move she made and morsel she ate to determine why this gym devotee and serial dieter couldn't seem to lose an ounce.
The result: Hillary's metabolism is not in fact slow but humming. She burned an impressive 2,397calories in 24 hours -- 540 during 60 minutes of riding the stationary bike and 30 minutes of toning exercises. She even lost a little more than a pound overnight!
So what gives with Hillary's three-year weight plateau?
The red flag was that she was burning mostly carbohydrates, even in her sleep, says Russell Rising, PhD, a nutrition researcher at the center. "The ratio of fat versus carbohydrates you burn should typically decrease during sleep to the point where you're burning more fat," Rising says. But readings of the carbon dioxide content in Hillary's breath, taken at night, indicated she was burning more carbs instead of fat.
Sure enough, Rising found that Hillary's diet while she was in the lab was 48 percent carbs, 41.8 percent fat, and 11 percent protein. He surmises that Hillary also probably eats a lot more a day than the 1,383 calories she ate in the lab and that her hectic travel schedule disrupts her sleep and, therefore, circadian rhythm, in turn affecting her ability to burn fat.
Hillary's next stop was to meet with Marissa Lippert, RD, the owner of Nourish Nutrition Counseling and Communications in New York City. Lippert advised Hillary to reduce her stress eating and make simple changes, like trading airplane pretzels for yogurt and limiting wine to one glass.
Within a week Hillary dropped three pounds.
10 Food Combinations that Mess with Your Health
By Woman s Day | Healthy Living
By Rebecca Deczynski
Eating the right foods is only half the battle. The other? Eating them with more of the right foods. Some surprising combinations can cause weight gain, sluggishness and even tummy troubles because of vitamin and nutrient imbalances. By making simple substitutions, you can keep your body in tip-top shape without sacrificing taste. Discover which food pairings to skip and what to eat instead to be healthier and happier-but definitely not hungrier. Photo by Thinkstock
1. White Bread with Jam
This breakfast staple simply doesn't have enough oomph to satisfy you. "A high-sugar combination at the start of your day can ultimately cause you to overindulge," saysAllison Stowell, consulting registered dietitian for nutrition system Guiding Stars. "When you start your day without protein and with very little fat, you're vulnerable to overeating for the rest of the day as your body plays catch up." Swap out white bread for whole-grain bread to add fiber, and switch jam with peanut butter for a fat-and-protein punch that wards off stomach grumbles.
Related: Try these easy exercise drills to slim down fast.
2. Pizza with Pepperoni
Adding a meat topping that hikes up pizza's already-elevated calorie, saturated fat and sodium content increases your heart disease risk. "A diet high in this 'sometimes' food likely means you aren't consuming enough better-for-you options such as lean protein and heart-healthy fats," explains Stowell. Load up your pizza with veggies instead of meat for more nutrients, and pair it with a big garden salad so you're less tempted to grab another slice.
3. Corn Chips with Salsa
Ever wonder why it's so hard to pull yourself away from the snack table? "Your craving for salt is likely stronger than your willpower to walk away from the chip bowl, resulting in many calories being consumed," says Stowell. Although salsa is low-calorie, it lacks the appetite-satisfying power that guacamole's heart-healthy fats and bean dip's protein offer. Try those with multi-grain, low-sodium chips to get more fiber than corn chips alone provide and to curb your salt hankering. Better yet, swap chips for raw veggies for vitamin- and antioxidant-filled snacking.
4. Cereal with Milk
Believe it or not, the go-to breakfast for many can cause major tummy troubles. "Cereal and milk both contain carbohydrates," explains Stowell. Quickly digested carbs like these cause blood sugarspikes and energy crashes. More slowly digested foods create less work for your body, and that's best, says Stowell. To aid digestion, add fat and protein to your morning meal by pouring your cereal over nonfat Greek yogurt and adding a handful of nuts.
Related: Discover 20 simple ways to burn more fat.
5. Wine with Dessert
Consider switching out your nightly glass of vino for a cup of coffee or tea. According to J. Shah, MD, bariatric physician and medical director of Amari Medical in Scarsdale, NY, wine works well at dinnertime-not afterward. Alcohol interferes with blood sugar by increasing levels of insulin, which then converts the dessert's extra sugar into fat. And that causes weight gain. "Instead, have wine with low-glycemic foods, such as vegetables, which reduce alcohol's sugar surge," he advises.
6. A Burger with Fries
This all-American meal may be convenient, but it's not without serious consequences. Dr. Shah explains that the overcooked fat and preservatives found in burgers "form a charcoal-like substance." This combines with the sugar from French fries' potatoes creating products called cytokines-these inflame cells and kill them, leading to long-term metabolic syndrome and intensified aging. A healthier alternative: a less fatty veggie burger with a pickle on the side.
7. Canned Tomato Soup with Grilled Cheese This classic combo isn't as wholesome as it seems. Jennifer Christman, registered dietitian at Medifast, Inc. says, "Most canned tomato soups are surprisingly high in sugar, thanks to added high fructose corn syrup, and grilled cheese is high in fat and carbs, but offers little protein. And both cheese and tomato soup are high in sodium." Get more fiber, vitamins and protein-with fewer calories-by choosing low-sodium tomato soup with no added sugar and making grilled cheese with whole-grain bread and lowfat cheese.
Related: Discover 50 surprising foods under 100 calories.
8. Meatloaf with Mashed Potatoes
A Sunday dinner favorite, this combination provides some nutritional value-along with potential digestive woes. "While meatloaf is a good source of protein, it's usually high in fat and calories," says Christman. "Mashed potatoes only provide a few grams of fiber and tend to have added butter or cream, making the overall meal very high in saturated fat. The lack of fiber may also lead to constipation." For the same comforting taste with more fiber and fewer calories, try turkey meatloaf with a side of mashed cauliflower.
9. Salad with Lowfat or Fat-Free Dressing That's right: Reduced-fat dressings aren't the better option for flavoring your salad. As Christman explains, "Vegetables' vitamins, such as A and K, need some fat to be absorbed. Avoiding fat prevents maximum nutrient absorption." Plus, many lowfat and fat-free dressings are incredibly sugar-laden. So dress your greens with extra-virgin olive oil to enhance nutrient absorption, and your choice of vinegar for some zing.
10. A Muffin with Orange Juice
This morning duo packs little nutrition in a lot of calories. "The lack of protein and fiber and excess of carbohydrates can cause your blood sugar to spike, only to crash shortly after, leaving you feeling fatigued," says Christman. For a similar meal that really gets you going, try a whole-grain muffin for added fiber and fewer carbs, a cup of lowfat milk for more protein and a piece of fresh fruit for a sweet, vitamin-packed treat.
Eating the right foods is only half the battle. The other? Eating them with more of the right foods. Some surprising combinations can cause weight gain, sluggishness and even tummy troubles because of vitamin and nutrient imbalances. By making simple substitutions, you can keep your body in tip-top shape without sacrificing taste. Discover which food pairings to skip and what to eat instead to be healthier and happier-but definitely not hungrier. Photo by Thinkstock
1. White Bread with Jam
This breakfast staple simply doesn't have enough oomph to satisfy you. "A high-sugar combination at the start of your day can ultimately cause you to overindulge," saysAllison Stowell, consulting registered dietitian for nutrition system Guiding Stars. "When you start your day without protein and with very little fat, you're vulnerable to overeating for the rest of the day as your body plays catch up." Swap out white bread for whole-grain bread to add fiber, and switch jam with peanut butter for a fat-and-protein punch that wards off stomach grumbles.
Related: Try these easy exercise drills to slim down fast.
2. Pizza with Pepperoni
Adding a meat topping that hikes up pizza's already-elevated calorie, saturated fat and sodium content increases your heart disease risk. "A diet high in this 'sometimes' food likely means you aren't consuming enough better-for-you options such as lean protein and heart-healthy fats," explains Stowell. Load up your pizza with veggies instead of meat for more nutrients, and pair it with a big garden salad so you're less tempted to grab another slice.
3. Corn Chips with Salsa
Ever wonder why it's so hard to pull yourself away from the snack table? "Your craving for salt is likely stronger than your willpower to walk away from the chip bowl, resulting in many calories being consumed," says Stowell. Although salsa is low-calorie, it lacks the appetite-satisfying power that guacamole's heart-healthy fats and bean dip's protein offer. Try those with multi-grain, low-sodium chips to get more fiber than corn chips alone provide and to curb your salt hankering. Better yet, swap chips for raw veggies for vitamin- and antioxidant-filled snacking.
4. Cereal with Milk
Believe it or not, the go-to breakfast for many can cause major tummy troubles. "Cereal and milk both contain carbohydrates," explains Stowell. Quickly digested carbs like these cause blood sugarspikes and energy crashes. More slowly digested foods create less work for your body, and that's best, says Stowell. To aid digestion, add fat and protein to your morning meal by pouring your cereal over nonfat Greek yogurt and adding a handful of nuts.
Related: Discover 20 simple ways to burn more fat.
5. Wine with Dessert
Consider switching out your nightly glass of vino for a cup of coffee or tea. According to J. Shah, MD, bariatric physician and medical director of Amari Medical in Scarsdale, NY, wine works well at dinnertime-not afterward. Alcohol interferes with blood sugar by increasing levels of insulin, which then converts the dessert's extra sugar into fat. And that causes weight gain. "Instead, have wine with low-glycemic foods, such as vegetables, which reduce alcohol's sugar surge," he advises.
6. A Burger with Fries
This all-American meal may be convenient, but it's not without serious consequences. Dr. Shah explains that the overcooked fat and preservatives found in burgers "form a charcoal-like substance." This combines with the sugar from French fries' potatoes creating products called cytokines-these inflame cells and kill them, leading to long-term metabolic syndrome and intensified aging. A healthier alternative: a less fatty veggie burger with a pickle on the side.
7. Canned Tomato Soup with Grilled Cheese This classic combo isn't as wholesome as it seems. Jennifer Christman, registered dietitian at Medifast, Inc. says, "Most canned tomato soups are surprisingly high in sugar, thanks to added high fructose corn syrup, and grilled cheese is high in fat and carbs, but offers little protein. And both cheese and tomato soup are high in sodium." Get more fiber, vitamins and protein-with fewer calories-by choosing low-sodium tomato soup with no added sugar and making grilled cheese with whole-grain bread and lowfat cheese.
Related: Discover 50 surprising foods under 100 calories.
8. Meatloaf with Mashed Potatoes
A Sunday dinner favorite, this combination provides some nutritional value-along with potential digestive woes. "While meatloaf is a good source of protein, it's usually high in fat and calories," says Christman. "Mashed potatoes only provide a few grams of fiber and tend to have added butter or cream, making the overall meal very high in saturated fat. The lack of fiber may also lead to constipation." For the same comforting taste with more fiber and fewer calories, try turkey meatloaf with a side of mashed cauliflower.
9. Salad with Lowfat or Fat-Free Dressing That's right: Reduced-fat dressings aren't the better option for flavoring your salad. As Christman explains, "Vegetables' vitamins, such as A and K, need some fat to be absorbed. Avoiding fat prevents maximum nutrient absorption." Plus, many lowfat and fat-free dressings are incredibly sugar-laden. So dress your greens with extra-virgin olive oil to enhance nutrient absorption, and your choice of vinegar for some zing.
10. A Muffin with Orange Juice
This morning duo packs little nutrition in a lot of calories. "The lack of protein and fiber and excess of carbohydrates can cause your blood sugar to spike, only to crash shortly after, leaving you feeling fatigued," says Christman. For a similar meal that really gets you going, try a whole-grain muffin for added fiber and fewer carbs, a cup of lowfat milk for more protein and a piece of fresh fruit for a sweet, vitamin-packed treat.
Women who follow a Mediterranean diet live longer and thrive: study
Now you've got even more good reason to eat a heart-healthy Mediterranean diet. A new study finds that middle-aged women who do so may live a healthier, longer life.
Researchers from Harvard Medical School and Brigham and Women's Hospital in Boston evaluated the diets and medical records of 10,670 women who were in their late 50s or early 60s between 1984 and 1986.
After tracking the data for 15 years, the team found that women who followed a Mediterranean diet were 40 percent more likely to survive to age 70 or over without heart disease, diabetes, or other chronic disesase.
The study, funded by the US National Cancer Institute and the US National Institutes of Health, was published November 5 in the journal Annals of Internal Medicine.
Following a Mediterranean diet means eschewing processed foods in favor of plenty of fruits, vegetables, whole grains, legumes, and fish, and eating less red meat. Olive oil is another staple of the diet, and a moderate amount of alcohol, such as a glass of red wine with dinner, is allowed.
The study adds to a mountain of research that has already proven the health-promoting benefits of the Mediterranean diet. Recently, researchers from Universidad de Navarro in Spain found that eating a diet rich in olive oil, nuts, fruits and vegetables along with wine can reduce your risk for cardiovascular problems. Findings were published in February in the New England Journal of Medicine.
Researchers from Harvard Medical School and Brigham and Women's Hospital in Boston evaluated the diets and medical records of 10,670 women who were in their late 50s or early 60s between 1984 and 1986.
After tracking the data for 15 years, the team found that women who followed a Mediterranean diet were 40 percent more likely to survive to age 70 or over without heart disease, diabetes, or other chronic disesase.
The study, funded by the US National Cancer Institute and the US National Institutes of Health, was published November 5 in the journal Annals of Internal Medicine.
Following a Mediterranean diet means eschewing processed foods in favor of plenty of fruits, vegetables, whole grains, legumes, and fish, and eating less red meat. Olive oil is another staple of the diet, and a moderate amount of alcohol, such as a glass of red wine with dinner, is allowed.
The study adds to a mountain of research that has already proven the health-promoting benefits of the Mediterranean diet. Recently, researchers from Universidad de Navarro in Spain found that eating a diet rich in olive oil, nuts, fruits and vegetables along with wine can reduce your risk for cardiovascular problems. Findings were published in February in the New England Journal of Medicine.
Idris Elba: How To Get His Body
(Blackdoctor.org) Actor Idris Elba has played every role: from a tough guy (Russell “Stringer” Bell on The Wire), to a corporate suit (on The Office), to a bank robber (in the movie Takers). What’s consistent in all of these roles is his commitment to health. The British-born actor tries to fit in workouts whenever he can, including…
“I’m not really allowed to do it while I’m working because it’s considered too dangerous,” he says. “Film producers get very nervous.”
Idris focuses on drills broken down into three-minute rounds, where he works through high and low kicks, combos, and light sparring. After that, he does leg raises for his core.
“That’s ab work like you’ve never had it,” he says. “It’s rough.”
From His Body To His Roots…
Another connection to health extends outside of his body, but closer to his roots. Idris was raised in East London by his mother, who was from Ghana, and his father, who was from Sierra Leone. In a recent interview, the star admitted that he’s a little ashamed that he’s never visited either country.
READ: 10 Foods That Help You Burn The Most Fat
“It’s embarrassing. I have to go. There are plans, serious plans! I can’t wait.”
Among those plans include partnering with his cousin, who is a nurse, and opening a healthcare facility for sick families in Sierra Leone, the country where his parents met. He’s excited about the opportunity to give back and work with family at the same time.
- 45 minutes of jogging in the morning
- Pushups (100 reps)
- Sit ups (100 reps)
- Swimming
“I’m not really allowed to do it while I’m working because it’s considered too dangerous,” he says. “Film producers get very nervous.”
Idris focuses on drills broken down into three-minute rounds, where he works through high and low kicks, combos, and light sparring. After that, he does leg raises for his core.
“That’s ab work like you’ve never had it,” he says. “It’s rough.”
From His Body To His Roots…
Another connection to health extends outside of his body, but closer to his roots. Idris was raised in East London by his mother, who was from Ghana, and his father, who was from Sierra Leone. In a recent interview, the star admitted that he’s a little ashamed that he’s never visited either country.
READ: 10 Foods That Help You Burn The Most Fat
“It’s embarrassing. I have to go. There are plans, serious plans! I can’t wait.”
Among those plans include partnering with his cousin, who is a nurse, and opening a healthcare facility for sick families in Sierra Leone, the country where his parents met. He’s excited about the opportunity to give back and work with family at the same time.
Diet quality linked to pancreatic cancer risk
By Veronica Hackethal, MD
NEW YORK (Reuters Health) - In a large new study of older Americans, researchers find that people with the healthiest eating habits are about 15 percent less likely to develop pancreatic cancer than those with the poorest diets.
In the analysis of data on more than 500,000 Americans over age 50, men in particular, especially those who were overweight or obese, appeared to benefit most from a high quality diet.
"It is important to note that our findings are based on overall diet and not individual foods. A combination of many foods contributed to the observed association between greater compliance with the Dietary Guidelines and lower risk of pancreatic cancer," lead author Hannah Arem of the National Cancer Institute in Bethesda, Maryland, told Reuters Health in an email.
Though pancreatic cancer is rare - about 1.5 percent of Americans will develop the disease during their lifetimes - it is one of the most aggressive and lethal cancers. Only about six percent of people with pancreatic cancer are still alive five years after diagnosis, according to Arem.
Past studies looking at the relationship between diet and risk for pancreatic cancer have tended to focus on individual foods and found few connections, according to her team's report, published in the Journal of the National Cancer Institute.
To examine links between overall diet and cancer risk, Arem and her colleagues used the government-designed Healthy Eating Index published in 2005 (HEI-2005) as a basis for rating the overall quality of people's diets.
They applied those criteria to responses from 537,218 men and women who were part of the American Association for Retired Persons Diet and Health Study. Between 1995 and 1996, participants filled out diet questionnaires about how often they ate items on a list of 124 foods.
Arem's team then divided participants into five groups based on how closely their diets met HEI-2005 recommendations for consuming healthy foods such as fruits, vegetables and whole grains and limiting unhealthy ones, like red meat and junk foods.
Scores on the index range from 0 (no guidelines met) to 100 (all guidelines met), with high scores indicating the healthiest eating patterns.
Using state cancer registries and Social Security Administration data, the researchers followed participants for about 10 years and found that 2,383 people developed pancreatic cancer.
About 22 percent of the pancreatic cancer cases were among people with the lowest HEI-2005 scores, while 19 percent were in people with the highest scores. Overall, that translates to a 15 percent lower risk among those with the healthiest diets.
Among men who were overweight or obese, however, those with healthy eating scores in the top-fifth group were 28 percent less likely than their counterparts in the bottom-fifth to develop pancreatic cancer. The same effect was not seen among overweight women.
When the researchers adjusted for other factors linked to pancreatic cancer risk, including smoking, alcohol consumption and diabetes, the effects of diet quality remained the same.
Arem's team also looked at specific subgroups of foods and found that people who ate the greatest amounts of certain healthy foods, such as dark-green and orange vegetables, legumes, whole grains and low-fat milk had lowered risk for pancreatic cancer.
The researchers point out in their report, though, that other recent reviews of the literature have not found similar results for people who ate lots of fruits and vegetables, for example.
"Our study showed an association between diet and pancreatic cancer risk, rather than cause and effect. In general, maintaining a healthy diet has many health benefits," Arem said.
Dr. Rachel Ballard-Barbash, also of the National Cancer Institute, and her colleagues also note in an editorial accompanying the new study that attempts to link individual foods or nutrients to cancer risk have yielded conflicting results.
While some understanding about the relationship between diet and certain cancers has been gained, that "knowledge has not yet translated into noticeable reductions in the incidence of the major cancers with diet-related etiology," they write.
Dr. Alfred Neugut, who studies digestive cancers and epidemiology but was not involved in the current research, agreed there are still a lot of unknowns about the links between diet and cancer.
"If you go out of your way to have a healthy diet, then you're probably going out of your way to be healthy in other ways," Neugut, a professor of medicine at Columbia Presbyterian Medical Center in New York, told Reuters Health. So it's difficult to tease out whether it's really the diet alone that explains the decreased risk seen in the new study.
"It's always safe to say that it's prudent to eat a healthy diet," he said. But, he added, "I would say that diet and cancer is a topic that, despite huge numbers of studies and huge amounts of money invested, has eluded any dramatic findings."
SOURCE: http://bit.ly/17o1kAA and http://bit.ly/1begcFn Journal of the National Cancer Institute, online August 15, 2013.
NEW YORK (Reuters Health) - In a large new study of older Americans, researchers find that people with the healthiest eating habits are about 15 percent less likely to develop pancreatic cancer than those with the poorest diets.
In the analysis of data on more than 500,000 Americans over age 50, men in particular, especially those who were overweight or obese, appeared to benefit most from a high quality diet.
"It is important to note that our findings are based on overall diet and not individual foods. A combination of many foods contributed to the observed association between greater compliance with the Dietary Guidelines and lower risk of pancreatic cancer," lead author Hannah Arem of the National Cancer Institute in Bethesda, Maryland, told Reuters Health in an email.
Though pancreatic cancer is rare - about 1.5 percent of Americans will develop the disease during their lifetimes - it is one of the most aggressive and lethal cancers. Only about six percent of people with pancreatic cancer are still alive five years after diagnosis, according to Arem.
Past studies looking at the relationship between diet and risk for pancreatic cancer have tended to focus on individual foods and found few connections, according to her team's report, published in the Journal of the National Cancer Institute.
To examine links between overall diet and cancer risk, Arem and her colleagues used the government-designed Healthy Eating Index published in 2005 (HEI-2005) as a basis for rating the overall quality of people's diets.
They applied those criteria to responses from 537,218 men and women who were part of the American Association for Retired Persons Diet and Health Study. Between 1995 and 1996, participants filled out diet questionnaires about how often they ate items on a list of 124 foods.
Arem's team then divided participants into five groups based on how closely their diets met HEI-2005 recommendations for consuming healthy foods such as fruits, vegetables and whole grains and limiting unhealthy ones, like red meat and junk foods.
Scores on the index range from 0 (no guidelines met) to 100 (all guidelines met), with high scores indicating the healthiest eating patterns.
Using state cancer registries and Social Security Administration data, the researchers followed participants for about 10 years and found that 2,383 people developed pancreatic cancer.
About 22 percent of the pancreatic cancer cases were among people with the lowest HEI-2005 scores, while 19 percent were in people with the highest scores. Overall, that translates to a 15 percent lower risk among those with the healthiest diets.
Among men who were overweight or obese, however, those with healthy eating scores in the top-fifth group were 28 percent less likely than their counterparts in the bottom-fifth to develop pancreatic cancer. The same effect was not seen among overweight women.
When the researchers adjusted for other factors linked to pancreatic cancer risk, including smoking, alcohol consumption and diabetes, the effects of diet quality remained the same.
Arem's team also looked at specific subgroups of foods and found that people who ate the greatest amounts of certain healthy foods, such as dark-green and orange vegetables, legumes, whole grains and low-fat milk had lowered risk for pancreatic cancer.
The researchers point out in their report, though, that other recent reviews of the literature have not found similar results for people who ate lots of fruits and vegetables, for example.
"Our study showed an association between diet and pancreatic cancer risk, rather than cause and effect. In general, maintaining a healthy diet has many health benefits," Arem said.
Dr. Rachel Ballard-Barbash, also of the National Cancer Institute, and her colleagues also note in an editorial accompanying the new study that attempts to link individual foods or nutrients to cancer risk have yielded conflicting results.
While some understanding about the relationship between diet and certain cancers has been gained, that "knowledge has not yet translated into noticeable reductions in the incidence of the major cancers with diet-related etiology," they write.
Dr. Alfred Neugut, who studies digestive cancers and epidemiology but was not involved in the current research, agreed there are still a lot of unknowns about the links between diet and cancer.
"If you go out of your way to have a healthy diet, then you're probably going out of your way to be healthy in other ways," Neugut, a professor of medicine at Columbia Presbyterian Medical Center in New York, told Reuters Health. So it's difficult to tease out whether it's really the diet alone that explains the decreased risk seen in the new study.
"It's always safe to say that it's prudent to eat a healthy diet," he said. But, he added, "I would say that diet and cancer is a topic that, despite huge numbers of studies and huge amounts of money invested, has eluded any dramatic findings."
SOURCE: http://bit.ly/17o1kAA and http://bit.ly/1begcFn Journal of the National Cancer Institute, online August 15, 2013.
9 Germiest Kitchen Tools and Appliances
By Toby Amidor, U.S. News & World Report
Have you ever had a bellyache or bout of diarrhea and blamed it on last night’s Chinese takeout? Oftentimes, the takeout isn’t the culprit – and the offender is actually hiding in your own kitchen. Folks don’t usually pay close attention to food safety, but being careless in the kitchen can have grave consequences. Below is a list of kitchen tools and gadgets that can lead to foodborne illness.
Cutting Boards
Wooden or plastic: Which is best? If you choose a wooden cutting board, it should be made from hard wood, such as oak or maple. Hand wash wooden cutting boards under warm soapy water using a stiff bristled brush to get in between the cracks and crevices. Plastic cutting boards are often preferred since you can run them through the dishwasher. If you choose to hand wash them, use warm soapy water.
In order to avoid cross-contamination, your kitchen should have at least two cutting boards – one for raw meat and poultry, and the other for ready-to-eat foods like fruits and veggies. Whether you choose wooden or plastic, once a cutting board is worn with too many cracks, it’s time to replace it.
Sponges
The NSF International is an accredited organization that develops standards and tests products to ensure they meet set standards. According to their recent germ study, kitchen sponges harbor more hazardous microorganisms than any other place in your home. In order to ensure that your sponges are clean, follow these guidelines:
• According to a study published in the Journal of Environmental Health, more than 99 percent of germs are destroyed by microwaving sponges for two minutes. When microwaving a sponge, be sure the sponge doesn’t contain metal and is wet before placing it in the microwave. Let the sponge cool before removing it from the microwave to avoid injury.
• Run sponges through the dishwasher. The more often you use the sponge, the more often it should be run through the dishwasher.
• Replace used sponges often.
Kitchen Towels
Oftentimes the kitchen towel is used to remove hot dishes from the oven, dry hands, wipe dirty counter tops and dry dirty dishes. The side towel wasn’t created to “do it all” and using it in this manner can lead to cross-contamination of germs throughout your kitchen.
If you choose to use kitchen towels, use different colors to indicate various tasks (such as green for drying hands and red for removing hot trays from the oven) and be sure to wash them often.
Other Worst Kitchen Offenders
According to the NSF International’s 2013 Germ Study, the 6 “germiest” items in the kitchen that contained salmonella, Listeria, yeast and/or mold included:
1) Refrigerator vegetable compartment
2) Refrigerator meat compartment
3) Blender gasket
4) Can opener
5) Rubber spatula
6) Food storage container with rubber seal
The study demonstrates that many everyday kitchen appliances and tools, which come in direct contact with raw meat, seafood and poultry, aren’t been properly cleaned. Refrigerator compartments should be regularly cleaned with hot soapy water. In addition, kitchen appliances like blenders should be taken apart to be properly cleaned. Same goes with the rubber spatula and food storage containers – oftentimes folks don’t separate the parts (when applicable) and clean them thoroughly.
Invest in a Thermometer
Using your eyes to determine if your meat is “cooked through” doesn’t guarantee that pathogenic microorganisms have been destroyed. According to the U.S. Department of Agriculture, 1 out of 4 burgers will turn brown in the center before they reach the proper cooking temperature required to destroy harmful bacteria. This is especially worrisome if the burger is being consumed by young children, pregnant women, older adults or anyone with a compromised immune system. To be safe, always use a thermometer to make sure your meat is properly cooked.
Dial and digital thermometers are widely available, easy to use and relatively inexpensive. You can also purchase a meat thermometer (prices vary) with a list of cooking temperatures built right in.
The Importance of Good Hygiene
Good hygiene also plays a key role in keeping your kitchen safe. Proper hand washing must be done after using the restroom, talking on the phone, eating, helping kids with homework, and any other task that can contaminate hands. Teaching kids to do the same helps establish good hygiene practices from a young age. Hands should be washed using soap and water and lathered for the appropriate amount of time (singing Happy Birthday twice is a good rule of thumb).
Hungry for more? Write to [email protected] with your questions, concerns and feedback.
Toby Amidor, MS, RD, CDN, is the owner of Toby Amidor Nutrition and consults and blogs for various organizations including FoodNetwork.com’s Healthy Eats Blog and Sears’ FitStudio.
Have you ever had a bellyache or bout of diarrhea and blamed it on last night’s Chinese takeout? Oftentimes, the takeout isn’t the culprit – and the offender is actually hiding in your own kitchen. Folks don’t usually pay close attention to food safety, but being careless in the kitchen can have grave consequences. Below is a list of kitchen tools and gadgets that can lead to foodborne illness.
Cutting Boards
Wooden or plastic: Which is best? If you choose a wooden cutting board, it should be made from hard wood, such as oak or maple. Hand wash wooden cutting boards under warm soapy water using a stiff bristled brush to get in between the cracks and crevices. Plastic cutting boards are often preferred since you can run them through the dishwasher. If you choose to hand wash them, use warm soapy water.
In order to avoid cross-contamination, your kitchen should have at least two cutting boards – one for raw meat and poultry, and the other for ready-to-eat foods like fruits and veggies. Whether you choose wooden or plastic, once a cutting board is worn with too many cracks, it’s time to replace it.
Sponges
The NSF International is an accredited organization that develops standards and tests products to ensure they meet set standards. According to their recent germ study, kitchen sponges harbor more hazardous microorganisms than any other place in your home. In order to ensure that your sponges are clean, follow these guidelines:
• According to a study published in the Journal of Environmental Health, more than 99 percent of germs are destroyed by microwaving sponges for two minutes. When microwaving a sponge, be sure the sponge doesn’t contain metal and is wet before placing it in the microwave. Let the sponge cool before removing it from the microwave to avoid injury.
• Run sponges through the dishwasher. The more often you use the sponge, the more often it should be run through the dishwasher.
• Replace used sponges often.
Kitchen Towels
Oftentimes the kitchen towel is used to remove hot dishes from the oven, dry hands, wipe dirty counter tops and dry dirty dishes. The side towel wasn’t created to “do it all” and using it in this manner can lead to cross-contamination of germs throughout your kitchen.
If you choose to use kitchen towels, use different colors to indicate various tasks (such as green for drying hands and red for removing hot trays from the oven) and be sure to wash them often.
Other Worst Kitchen Offenders
According to the NSF International’s 2013 Germ Study, the 6 “germiest” items in the kitchen that contained salmonella, Listeria, yeast and/or mold included:
1) Refrigerator vegetable compartment
2) Refrigerator meat compartment
3) Blender gasket
4) Can opener
5) Rubber spatula
6) Food storage container with rubber seal
The study demonstrates that many everyday kitchen appliances and tools, which come in direct contact with raw meat, seafood and poultry, aren’t been properly cleaned. Refrigerator compartments should be regularly cleaned with hot soapy water. In addition, kitchen appliances like blenders should be taken apart to be properly cleaned. Same goes with the rubber spatula and food storage containers – oftentimes folks don’t separate the parts (when applicable) and clean them thoroughly.
Invest in a Thermometer
Using your eyes to determine if your meat is “cooked through” doesn’t guarantee that pathogenic microorganisms have been destroyed. According to the U.S. Department of Agriculture, 1 out of 4 burgers will turn brown in the center before they reach the proper cooking temperature required to destroy harmful bacteria. This is especially worrisome if the burger is being consumed by young children, pregnant women, older adults or anyone with a compromised immune system. To be safe, always use a thermometer to make sure your meat is properly cooked.
Dial and digital thermometers are widely available, easy to use and relatively inexpensive. You can also purchase a meat thermometer (prices vary) with a list of cooking temperatures built right in.
The Importance of Good Hygiene
Good hygiene also plays a key role in keeping your kitchen safe. Proper hand washing must be done after using the restroom, talking on the phone, eating, helping kids with homework, and any other task that can contaminate hands. Teaching kids to do the same helps establish good hygiene practices from a young age. Hands should be washed using soap and water and lathered for the appropriate amount of time (singing Happy Birthday twice is a good rule of thumb).
Hungry for more? Write to [email protected] with your questions, concerns and feedback.
Toby Amidor, MS, RD, CDN, is the owner of Toby Amidor Nutrition and consults and blogs for various organizations including FoodNetwork.com’s Healthy Eats Blog and Sears’ FitStudio.
5 Diet-Sabotaging Salad Toppings
by Lexi Petronis
(Shine.yahoo.com) Salads can be tricky things. I mean, even though they might have things like lettuce in them--and, heck, the word "salad" in their names--that doesn't mean they're necessarily the best healthy-eating choices. In fact, some restaurant salads can pack as many as 1,300calories per dish!
So salad bars are especially good because you can control what goes on your salad, keep an eye on your portions--and, what I find is an extra-special bonus, make it exactly with the stuff you like most. The only problem is when the stuff you like is yummy--but not really all that healthful. (Looking at you, mayo-filled noodles!)
Experts say these are some of the big health bombs to avoid at the salad bar:
Bacon bits. The crunchy, salty little nuggets--which aren't even necessarily made of real bacon--have basically no nutritional value. Two tablespoons are as much as 100 calories, with almost 400mg of sodium, which is about 1/4 of your recommended daily salt intake.
Dried cranberries and raisins. Fruit is fine on salads, right? Definitely--especially if it's fresh. But, as Jillian Michaels says, there's a reason dried cranberries are called "nature's candy"--they actually contain about 29g of sugar per portion. And lots of us pile way more than one portion on our salads.
Cheese and creamy dressings. OK, cheese isn't all bad--it can deliver a nice shot of protein and calcium. But you have be careful about the kinds you choose (even cottage cheese at salad bars is usually the whole-fat variety), and, of course, how much you put on. Sprinkling on just a bit of flavorful varieties, like Parmesan or gorgonzola, can help keep fat grams down. And creamy dressings--well, you probably already know that they can add on calories fast. If you simply replace the ranch and blue cheese dressings with balsamic vinaigrette or non-creamy Italian, you cut the calories practically in half.
Glazed nuts. Sweet and crunchy, yes! But they can add 180 calories to your salad, which is basically the same as an entire packet of chocolate candies.
Fried chicken or shrimp. Adding lean protein to your lettuce leaves is a definite do--but these fried varieties are just disasters. A three-ounce portion of fried chicken adds 15g of fat to your salad!
What are your favorite healthful salad toppings? And how do you avoid going overboard at the salad bar?
So salad bars are especially good because you can control what goes on your salad, keep an eye on your portions--and, what I find is an extra-special bonus, make it exactly with the stuff you like most. The only problem is when the stuff you like is yummy--but not really all that healthful. (Looking at you, mayo-filled noodles!)
Experts say these are some of the big health bombs to avoid at the salad bar:
Bacon bits. The crunchy, salty little nuggets--which aren't even necessarily made of real bacon--have basically no nutritional value. Two tablespoons are as much as 100 calories, with almost 400mg of sodium, which is about 1/4 of your recommended daily salt intake.
Dried cranberries and raisins. Fruit is fine on salads, right? Definitely--especially if it's fresh. But, as Jillian Michaels says, there's a reason dried cranberries are called "nature's candy"--they actually contain about 29g of sugar per portion. And lots of us pile way more than one portion on our salads.
Cheese and creamy dressings. OK, cheese isn't all bad--it can deliver a nice shot of protein and calcium. But you have be careful about the kinds you choose (even cottage cheese at salad bars is usually the whole-fat variety), and, of course, how much you put on. Sprinkling on just a bit of flavorful varieties, like Parmesan or gorgonzola, can help keep fat grams down. And creamy dressings--well, you probably already know that they can add on calories fast. If you simply replace the ranch and blue cheese dressings with balsamic vinaigrette or non-creamy Italian, you cut the calories practically in half.
Glazed nuts. Sweet and crunchy, yes! But they can add 180 calories to your salad, which is basically the same as an entire packet of chocolate candies.
Fried chicken or shrimp. Adding lean protein to your lettuce leaves is a definite do--but these fried varieties are just disasters. A three-ounce portion of fried chicken adds 15g of fat to your salad!
What are your favorite healthful salad toppings? And how do you avoid going overboard at the salad bar?
E-cigarettes still contain carcinogens, pose health risks, study says
By KATE STANTON, UPI.com
E-cigarettes, or electronic cigarettes that vaporize liquid nicotine, are marketed as a healthier alternative to the real thing because they don't contain tobacco. But a new report from France's National Consumer Institute has echoed the U.S. Food and Drug Administration's previous concerns about so-called "vaping."
Using a new testing technique, Monday's report says that researchers found a "significant amount" of "carcinogenic molecules" in the vapor produced by 12 different models of e-cigarettes.
In three cases out of 10, for products with or without nicotine, the content of formaldehyde was as much as the levels found in some conventional cigarettes.
“This is not a reason to ban them, but to place them under better control,” National Consumer Institute editor Thomas Laurenceau said.
Concerns about the health effects of e-cigarettes have prompted a California town to consider a moratorium on new shops hoping to sell them.
"The city [of Seal Beach, Calif.] wants more time to explore the health affects and any time you have a smoke related business you want to take careful consideration and figure out how it impacts the community," Seal Beach Community Development Director, Jim Basham, told My Fox LA.
New York City Mayor Michael Bloomberg has reportedly been working on legislation that would place restrictions on e-cigarettes.
Critics of these bans say that e-cigarettes are still safer than real ones. Anti-vaping advocates are against any kind of smoking behavior, even if its not quite as bad for you.
"Many anti-smoking groups oppose these products because they are blinded by ideology," Michael Siegel, of Boston University’s School of Public Health, recently told the New York Times. "They find it difficult, if not impossible, to endorse a behavior that looks like smoking, even though it is literally saving people’s lives....What’s not to like?”
Using a new testing technique, Monday's report says that researchers found a "significant amount" of "carcinogenic molecules" in the vapor produced by 12 different models of e-cigarettes.
In three cases out of 10, for products with or without nicotine, the content of formaldehyde was as much as the levels found in some conventional cigarettes.
“This is not a reason to ban them, but to place them under better control,” National Consumer Institute editor Thomas Laurenceau said.
Concerns about the health effects of e-cigarettes have prompted a California town to consider a moratorium on new shops hoping to sell them.
"The city [of Seal Beach, Calif.] wants more time to explore the health affects and any time you have a smoke related business you want to take careful consideration and figure out how it impacts the community," Seal Beach Community Development Director, Jim Basham, told My Fox LA.
New York City Mayor Michael Bloomberg has reportedly been working on legislation that would place restrictions on e-cigarettes.
Critics of these bans say that e-cigarettes are still safer than real ones. Anti-vaping advocates are against any kind of smoking behavior, even if its not quite as bad for you.
"Many anti-smoking groups oppose these products because they are blinded by ideology," Michael Siegel, of Boston University’s School of Public Health, recently told the New York Times. "They find it difficult, if not impossible, to endorse a behavior that looks like smoking, even though it is literally saving people’s lives....What’s not to like?”
Home therapy may help depressed African American adults
By Andrew M. Seaman
(Reuters Health) - Bringing treatment and other help to depressed, middle-aged and older African Americans in their homes was modestly effective in a new study.
After four months of weekly one-hour sessions with a trained social worker, participants scored lower on a scale measuring symptoms of depression, compared to those who didn't get the home visits.
"Our focus was very much to help people address their immediate concerns and anxieties and become engaged in activities that are important to them," Laura Gitlin, the study's lead author, told Reuters Health.
"For the treatment group - compared to the control group - they benefited significantly more," Gitlin, who is director of the Center for Innovative Care in Aging at Johns Hopkins University School of Nursing in Baltimore, said.
The program, known as Beat the Blues, consists of regular one-hour sessions in which participants are taught about depression, coping methods and stress reduction techniques, and assessed to see if they have unmet medical or social service needs.
The social workers helped participants with their external problems - for instance, by linking them with social and medical services. They also coached participants in identifying goals for activities that could help improve their mood, such as making family meals, getting regular exercise, traveling or taking classes, and helped participants create an action plan to accomplish their goals.
Previous research has found that up to 30 percent of older African Americans experience symptoms of depression. This same group is also at increased risk of not receiving treatment, because they either lack access to care or for cultural reasons they are not inclined to seek it, researchers said.
"Depression still remains a stigmatized form of disease that people consider a natural part of aging and something that you should overcome yourself," Gitlin said. "Working in the home is really destigmatizing and allows people to talk."
For the new study, the researchers recruited 208 African Americans aged 55 and older to complete four months or 10 sessions of Beat the Blues between 2008 and 2010.
On a test that measures depressive symptoms, all of the participants scored at least a 5 on a scale of 0 to 27, with higher numbers representing more severe depression.
Researchers then randomly assigned half of the participants to a group that received the treatments, while the other half was put on a waiting list for the program.
At the beginning of the study, people participating in the sessions had an average depression score of 13.3, which represents moderately severe depression. At the end, their average score fell to about 6.4.
That compared to the wait-listed group, which began the study with a severity score of 12.7 and ended it with a score of 8.9.
"They showed some modest improvement in depressive scores," Joel Sneed, an assistant professor in the Department of Psychiatry at Columbia University in New York, told Reuters Health.
While the difference between the two groups may seem small, the researchers write in the Annals of Internal Medicine that there were other noticeable differences.
For example, 64 percent of program participants showed improvements at the end of their four months, compared to about 41 percent of waitlisted participants.
People who took part in the program also maintained those benefits after eight months.
Sneed, who was not involved in the new study, said it "shows something is better than nothing."
"Something like home-based interventions may be a treatment of choice for someone who is quite skeptical about receiving help from the medical community," he added.
Gitlin said she thinks Beat the Blues can be used in communities now because its components have been tested in other studies.
"I think it's ready for dissemination specifically for this group. I also think it has great relevance for any disenfranchised group. That includes Latinos and any low-income individuals," she said, adding that they also have a study examining the program's cost awaiting publication.
[This story was fixed to correct depression scores in paragraphs 12 and 13 of story posted Aug 21, 2013.]
SOURCE: bit.ly/13FEuWd Annals of Internal Medicine, online August 20, 2013.
(Reuters Health) - Bringing treatment and other help to depressed, middle-aged and older African Americans in their homes was modestly effective in a new study.
After four months of weekly one-hour sessions with a trained social worker, participants scored lower on a scale measuring symptoms of depression, compared to those who didn't get the home visits.
"Our focus was very much to help people address their immediate concerns and anxieties and become engaged in activities that are important to them," Laura Gitlin, the study's lead author, told Reuters Health.
"For the treatment group - compared to the control group - they benefited significantly more," Gitlin, who is director of the Center for Innovative Care in Aging at Johns Hopkins University School of Nursing in Baltimore, said.
The program, known as Beat the Blues, consists of regular one-hour sessions in which participants are taught about depression, coping methods and stress reduction techniques, and assessed to see if they have unmet medical or social service needs.
The social workers helped participants with their external problems - for instance, by linking them with social and medical services. They also coached participants in identifying goals for activities that could help improve their mood, such as making family meals, getting regular exercise, traveling or taking classes, and helped participants create an action plan to accomplish their goals.
Previous research has found that up to 30 percent of older African Americans experience symptoms of depression. This same group is also at increased risk of not receiving treatment, because they either lack access to care or for cultural reasons they are not inclined to seek it, researchers said.
"Depression still remains a stigmatized form of disease that people consider a natural part of aging and something that you should overcome yourself," Gitlin said. "Working in the home is really destigmatizing and allows people to talk."
For the new study, the researchers recruited 208 African Americans aged 55 and older to complete four months or 10 sessions of Beat the Blues between 2008 and 2010.
On a test that measures depressive symptoms, all of the participants scored at least a 5 on a scale of 0 to 27, with higher numbers representing more severe depression.
Researchers then randomly assigned half of the participants to a group that received the treatments, while the other half was put on a waiting list for the program.
At the beginning of the study, people participating in the sessions had an average depression score of 13.3, which represents moderately severe depression. At the end, their average score fell to about 6.4.
That compared to the wait-listed group, which began the study with a severity score of 12.7 and ended it with a score of 8.9.
"They showed some modest improvement in depressive scores," Joel Sneed, an assistant professor in the Department of Psychiatry at Columbia University in New York, told Reuters Health.
While the difference between the two groups may seem small, the researchers write in the Annals of Internal Medicine that there were other noticeable differences.
For example, 64 percent of program participants showed improvements at the end of their four months, compared to about 41 percent of waitlisted participants.
People who took part in the program also maintained those benefits after eight months.
Sneed, who was not involved in the new study, said it "shows something is better than nothing."
"Something like home-based interventions may be a treatment of choice for someone who is quite skeptical about receiving help from the medical community," he added.
Gitlin said she thinks Beat the Blues can be used in communities now because its components have been tested in other studies.
"I think it's ready for dissemination specifically for this group. I also think it has great relevance for any disenfranchised group. That includes Latinos and any low-income individuals," she said, adding that they also have a study examining the program's cost awaiting publication.
[This story was fixed to correct depression scores in paragraphs 12 and 13 of story posted Aug 21, 2013.]
SOURCE: bit.ly/13FEuWd Annals of Internal Medicine, online August 20, 2013.
Hypertension risk for “race-aware” black Americans
JOHNS HOPKINS (US) — African Americans who think more about racial concerns have higher blood pressure than those who don’t, according to new research.
The findings could help explain the disproportionately high rate of hypertension in black Americans, who have the highest prevalence of any group in the United States and one of the highest rates in the world.
“A preoccupation with race among blacks leads to hyper-vigilance, a heightened awareness of their stigmatized status in society and a feeling that they need to watch their backs constantly,” says Lisa A. Cooper, professor of medicine at the Johns Hopkins University School of Medicine and senior author of the study, published in the American Journal of Hypertension.
“African Americans have higher blood pressure and it has been difficult to explain why this is true,” Cooper says. “It doesn’t appear to be genetic, and while things like diet, exercise, and reduced access to health care may contribute, we think that a tense social environment, the sense of being treated differently because of your race, could also possibly explain some of what’s behind the higher rates.”
Hyper-vigilance and race consciousness have drawn more public attention in the wake of the killing in Florida of Trayvon Martin, an unarmed black teenager, in a confrontation with an armed neighborhood watch volunteer, Cooper says. Her own African-American son, she says, is very aware of his surroundings.
“It’s stressful for him to walk around thinking at any time someone might think he’s dong something wrong just because of his race,” she says. “That’s just something he lives with. If you don’t live with it, maybe it’s hard to understand it. It’s something people often don’t want to talk about.”
As part of ongoing research into doctor-patient relationships and racial disparities, Cooper and her colleagues surveyed 266 patients in urban health clinics in Baltimore between 2003 and 2005. Sixty-two percent of the patients were black. To test for race consciousness, they used the 2002 Behavioral Risk Factor Surveillance System “Reactions to Race” module developed by the US Centers for Disease Control and Prevention. Patients—both black and white—were asked how often they thought about their race.
Two categories were created: Those who said if they ever think about their race and those who said they never do. Half of the black patients responded that they “ever” think about it, and one in five white patients says they did.
When blood pressures were measured, race-conscious black patients had on average significantly higher diastolic blood pressure (roughly 5 millimeters of mercury) and somewhat higher systolic blood pressure (some 4 millimeters of mercury) than black patients who did not think about their race. There was no such effect on blood pressure in race-conscious white patients.
Systolic blood pressure, the top number in a blood pressure reading, measures the force that pressure from the beating heart places on the arteries. Diastolic blood pressure, the bottom number, indicates the pressure in the arteries when the heart rests between beats.
Cooper, director of the Johns Hopkins Center to Eliminate Cardiovascular Health Disparities, says it is well known that chronic stress can increase blood pressure. Similarly, she says tasks that require active coping efforts may increase heart rate and systolic blood pressure, while tasks that require quiet attentiveness and vigilance may lead to decreased cardiac output as well as increased diastolic blood pressure.
Cooper notes that it can be stressful for black people to go shopping in a store and feel they are being watched extra closely. Equally stressful, she says, is for example, waiting a long time to be served at a restaurant and being ignored, possibly because of one’s race.
More research is needed to understand the biological consequences of race consciousness, including those related to stress, she adds, with a goal of developing interventions to help people effectively cope with environmental stressors.
“We need to help people of all races cope with race-related stress in a healthier way,” she says.
The National Heart, Lung and Blood Institute funded the study.
Source: Johns Hopkins University
The findings could help explain the disproportionately high rate of hypertension in black Americans, who have the highest prevalence of any group in the United States and one of the highest rates in the world.
“A preoccupation with race among blacks leads to hyper-vigilance, a heightened awareness of their stigmatized status in society and a feeling that they need to watch their backs constantly,” says Lisa A. Cooper, professor of medicine at the Johns Hopkins University School of Medicine and senior author of the study, published in the American Journal of Hypertension.
“African Americans have higher blood pressure and it has been difficult to explain why this is true,” Cooper says. “It doesn’t appear to be genetic, and while things like diet, exercise, and reduced access to health care may contribute, we think that a tense social environment, the sense of being treated differently because of your race, could also possibly explain some of what’s behind the higher rates.”
Hyper-vigilance and race consciousness have drawn more public attention in the wake of the killing in Florida of Trayvon Martin, an unarmed black teenager, in a confrontation with an armed neighborhood watch volunteer, Cooper says. Her own African-American son, she says, is very aware of his surroundings.
“It’s stressful for him to walk around thinking at any time someone might think he’s dong something wrong just because of his race,” she says. “That’s just something he lives with. If you don’t live with it, maybe it’s hard to understand it. It’s something people often don’t want to talk about.”
As part of ongoing research into doctor-patient relationships and racial disparities, Cooper and her colleagues surveyed 266 patients in urban health clinics in Baltimore between 2003 and 2005. Sixty-two percent of the patients were black. To test for race consciousness, they used the 2002 Behavioral Risk Factor Surveillance System “Reactions to Race” module developed by the US Centers for Disease Control and Prevention. Patients—both black and white—were asked how often they thought about their race.
Two categories were created: Those who said if they ever think about their race and those who said they never do. Half of the black patients responded that they “ever” think about it, and one in five white patients says they did.
When blood pressures were measured, race-conscious black patients had on average significantly higher diastolic blood pressure (roughly 5 millimeters of mercury) and somewhat higher systolic blood pressure (some 4 millimeters of mercury) than black patients who did not think about their race. There was no such effect on blood pressure in race-conscious white patients.
Systolic blood pressure, the top number in a blood pressure reading, measures the force that pressure from the beating heart places on the arteries. Diastolic blood pressure, the bottom number, indicates the pressure in the arteries when the heart rests between beats.
Cooper, director of the Johns Hopkins Center to Eliminate Cardiovascular Health Disparities, says it is well known that chronic stress can increase blood pressure. Similarly, she says tasks that require active coping efforts may increase heart rate and systolic blood pressure, while tasks that require quiet attentiveness and vigilance may lead to decreased cardiac output as well as increased diastolic blood pressure.
Cooper notes that it can be stressful for black people to go shopping in a store and feel they are being watched extra closely. Equally stressful, she says, is for example, waiting a long time to be served at a restaurant and being ignored, possibly because of one’s race.
More research is needed to understand the biological consequences of race consciousness, including those related to stress, she adds, with a goal of developing interventions to help people effectively cope with environmental stressors.
“We need to help people of all races cope with race-related stress in a healthier way,” she says.
The National Heart, Lung and Blood Institute funded the study.
Source: Johns Hopkins University
Feeling as Sharp as a Donut? Try These 10 Foods for Concentration
by iVillage
The fastest and healthiest route to a sharper mind comes down to consuming the right nutrients. Here are 10 foods that will change the way you think — literally!
By Amy Capetta, iVillage.com
Chocolate
Researchers at the University of L’Aquila in Italy studied the results of 90 seniors who were dealing with mild cognitive impairment — difficulty with memory, thinking and judgment. For eight weeks the seniors drank a cocoa beverage every day containing either low, medium or high amounts of flavanols, the antioxidants that naturally occur in cocoa. The results: Those who consumed drinks with medium and high amounts of flavanols scored higher on tests that required attention and other mental skills compared to the subjects who drank the lowest levels of flavanols. But this isn’t a free pass to the candy aisle — experts say a square or two of rich, dark chocolate is all you need.
RELATED: Time Management Experts Share How to Make Life Easier
Cauliflower
Cauliflower contains choline, a nutrient in the B vitamin family that the body converts to citicoline, a natural anti-aging compound. A study conducted at McLean Hospital, an affiliate of Harvard Medical School, concluded that a supplement made from citicoline can increase energy and electrical activity in the area of the brain that is responsible for decision making and focusing.
Chili Peppers
Hope you like it hot! Scientists at Brown University have discovered that the chemical changes that occur in the brain when you eat spicy food can improve learning and memory. Heat — as in temperature — can also be beneficial.
Sunflower Seeds
While these seeds are small, they are packed with brain-boosting power, says Neal D. Barnard, M.D., author of “Power Foods for the Brain.” “They contain the antioxidant vitamin E, which means they stop free radical attacks. Free radicals are responsible for many aspects of aging, one being the aging effects on the brain,” says Dr. Barnard. He recommends eating one ounce (a small palm-full) of sunflower seeds per day. He also suggests using the seeds as an ingredient in dishes like in a salad as opposed to a snack. “Keep in mind that nuts and seeds are high in fat,” he adds. “While they contain the good fats, all fats are highly caloric.” And when you’re just nibbling on them, there’s a greater chance in overeating.
Sweet potatoes
“Sweet potatoes are one of the most healthful foods ever to pop out of the ground!” says Barnard. “They contain the richest source of beta-carotene, which like vitamin E, is a radical-fighting antioxidant.” He adds that this veggie is also the dietary staple of Okinawa. “And Okinawa is the ‘Granddaddy of Longevity,’” he explains. “Located at the southern tip of Japan, there are more people who live to 100 in this area — and in good cognitive health — than any other place on earth!”
Cantaloupe
This sweet melon also contains beta-carotene, as well as vitamin C. And, according to a study from Oregon Health & Science University, vitamin C may help brain cells from premature breakdown. “As for how much to eat, there’s no need to offer a strict portion size since there is no risk to overdoing cantaloupe!” says Barnard. “And I do encourage people to include something orange in their diet every day, whether it be cantaloupe, sweet potatoes or carrots.”
Rice bran
Are you hoping to learn a new computer program or memorize a speech? Then you may want to get some magnesium-rich rice bran. Research conducted in Bejing, China implies that an increase in magnesium may have the ability to enhance cognitive function in the brain. The study authors discovered that extra magnesium in the diet of rats, both young and old, showed an improvement in their learning and memory skills. The current recommended daily allowance for this mineral is 320mg for an adult female, so a half a cup of rice bran (which would be around 450 mg of magnesium) should do it.
Beet juice
Sipping beet juice may increase blood flow to the brain and improve cognition, say researchers at Wake Forest University. It’s due to the high concentrations of nitrates found naturally in beets. Nitrates have the ability to send extra blood and oxygen to the white matter of the frontal lobes, which are associated with executive functioning. In the study, researchers noticed a difference in brain function in seniors after they drank 16 ounces of beet juice a day.
Breakfast cereal
Not just any cereal — fortified breakfast cereal. “The fortification is important here because we are looking for vitamin B-12,” says Barnard. He refers to a team of researchers in Singapore who reported that people who had vitamin B12 circulating in their blood had better memory function and better ability to pay attention. “And the breakfast cereals add vitamin B12 in a form that is quite highly absorbable,” he says. When shopping on the cereal aisle in the grocery store, look for the words “vitamin B12” or “cobalamine” (the chemical name for B12) on the label.
Yogurt
Apparently good digestion and good brain function go hand-in-hand. A recent study conducted at UCLA implies that women who regularly consumed probiotics, otherwise known as the good bacteria found in yogurt, showed a boost in brain function, whether resting or responding to a task. Scientists explain that the shift in bacterial environment in the gut stimulates a signal that is sent to the brain, ultimately improving function in the cognitive areas of the prefrontal cortex. Eating a yogurt a day has also been shown to have other health benefits, such as increasing the feelings of satiety and reducing the risk of yeast infections.
Amy Capetta is a contributing writer at iVillage.com. You can follow her on Twitter @amycapetta.
The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.
More on These Topics: Amy Capetta | Concentration | Food | Harvard Medical School | iVillage | McLean Hospital |Neal D. Barnard | University of L'Aquila
By Amy Capetta, iVillage.com
Chocolate
Researchers at the University of L’Aquila in Italy studied the results of 90 seniors who were dealing with mild cognitive impairment — difficulty with memory, thinking and judgment. For eight weeks the seniors drank a cocoa beverage every day containing either low, medium or high amounts of flavanols, the antioxidants that naturally occur in cocoa. The results: Those who consumed drinks with medium and high amounts of flavanols scored higher on tests that required attention and other mental skills compared to the subjects who drank the lowest levels of flavanols. But this isn’t a free pass to the candy aisle — experts say a square or two of rich, dark chocolate is all you need.
RELATED: Time Management Experts Share How to Make Life Easier
Cauliflower
Cauliflower contains choline, a nutrient in the B vitamin family that the body converts to citicoline, a natural anti-aging compound. A study conducted at McLean Hospital, an affiliate of Harvard Medical School, concluded that a supplement made from citicoline can increase energy and electrical activity in the area of the brain that is responsible for decision making and focusing.
Chili Peppers
Hope you like it hot! Scientists at Brown University have discovered that the chemical changes that occur in the brain when you eat spicy food can improve learning and memory. Heat — as in temperature — can also be beneficial.
Sunflower Seeds
While these seeds are small, they are packed with brain-boosting power, says Neal D. Barnard, M.D., author of “Power Foods for the Brain.” “They contain the antioxidant vitamin E, which means they stop free radical attacks. Free radicals are responsible for many aspects of aging, one being the aging effects on the brain,” says Dr. Barnard. He recommends eating one ounce (a small palm-full) of sunflower seeds per day. He also suggests using the seeds as an ingredient in dishes like in a salad as opposed to a snack. “Keep in mind that nuts and seeds are high in fat,” he adds. “While they contain the good fats, all fats are highly caloric.” And when you’re just nibbling on them, there’s a greater chance in overeating.
Sweet potatoes
“Sweet potatoes are one of the most healthful foods ever to pop out of the ground!” says Barnard. “They contain the richest source of beta-carotene, which like vitamin E, is a radical-fighting antioxidant.” He adds that this veggie is also the dietary staple of Okinawa. “And Okinawa is the ‘Granddaddy of Longevity,’” he explains. “Located at the southern tip of Japan, there are more people who live to 100 in this area — and in good cognitive health — than any other place on earth!”
Cantaloupe
This sweet melon also contains beta-carotene, as well as vitamin C. And, according to a study from Oregon Health & Science University, vitamin C may help brain cells from premature breakdown. “As for how much to eat, there’s no need to offer a strict portion size since there is no risk to overdoing cantaloupe!” says Barnard. “And I do encourage people to include something orange in their diet every day, whether it be cantaloupe, sweet potatoes or carrots.”
Rice bran
Are you hoping to learn a new computer program or memorize a speech? Then you may want to get some magnesium-rich rice bran. Research conducted in Bejing, China implies that an increase in magnesium may have the ability to enhance cognitive function in the brain. The study authors discovered that extra magnesium in the diet of rats, both young and old, showed an improvement in their learning and memory skills. The current recommended daily allowance for this mineral is 320mg for an adult female, so a half a cup of rice bran (which would be around 450 mg of magnesium) should do it.
Beet juice
Sipping beet juice may increase blood flow to the brain and improve cognition, say researchers at Wake Forest University. It’s due to the high concentrations of nitrates found naturally in beets. Nitrates have the ability to send extra blood and oxygen to the white matter of the frontal lobes, which are associated with executive functioning. In the study, researchers noticed a difference in brain function in seniors after they drank 16 ounces of beet juice a day.
Breakfast cereal
Not just any cereal — fortified breakfast cereal. “The fortification is important here because we are looking for vitamin B-12,” says Barnard. He refers to a team of researchers in Singapore who reported that people who had vitamin B12 circulating in their blood had better memory function and better ability to pay attention. “And the breakfast cereals add vitamin B12 in a form that is quite highly absorbable,” he says. When shopping on the cereal aisle in the grocery store, look for the words “vitamin B12” or “cobalamine” (the chemical name for B12) on the label.
Yogurt
Apparently good digestion and good brain function go hand-in-hand. A recent study conducted at UCLA implies that women who regularly consumed probiotics, otherwise known as the good bacteria found in yogurt, showed a boost in brain function, whether resting or responding to a task. Scientists explain that the shift in bacterial environment in the gut stimulates a signal that is sent to the brain, ultimately improving function in the cognitive areas of the prefrontal cortex. Eating a yogurt a day has also been shown to have other health benefits, such as increasing the feelings of satiety and reducing the risk of yeast infections.
Amy Capetta is a contributing writer at iVillage.com. You can follow her on Twitter @amycapetta.
The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.
More on These Topics: Amy Capetta | Concentration | Food | Harvard Medical School | iVillage | McLean Hospital |Neal D. Barnard | University of L'Aquila
Hamburger Chef Jamie Oliver Proves McDonald’s Burgers “Unfit for human consumption”
By David Warner
(PoliticalBlindSpot.com) Hamburger chef Jamie Oliver has won his long-fought battle against one of the largest fast food chains in the world – McDonalds. After Oliver showed how McDonald’s hamburgers are made, the franchise finally announced that it will change its recipe, and yet there was barely a peep about this in the mainstream, corporate media.
Oliver repeatedly explained to the public, over several years – in documentaries, television shows and interviews – that the fatty parts of beef are “washed” in ammonium hydroxide and used in the filling of the burger. Before this process, according to the presenter, the food is deemed unfit for human consumption. According to the chef and hamburger enthusiast, Jamie Oliver, who has undertaken a war against the fast food industry, “Basically, we’re taking a product that would be sold in the cheapest way for dogs, and after this process, is being given to human beings.”
Besides the low quality of the meat, the ammonium hydroxide is harmful to health. Oliver famously coined this the “the pink slime process.”
“Why would any sensible human being put meat filled with ammonia in the mouths of their children?” Oliver asked.
In one of his colorful demonstrations, Oliver demonstrates to children how nuggets are made. After selecting the best parts of the chicken, the remains (fat, skin and internal organs) are processed for these fried foods.
In reply to all of the bad press this process has received from Oliver, the company Arcos Dorados, the franchise manager for McDonalds in Latin America, said such a procedure is not practiced in their region. The same, it should be noted, applies to the product in Ireland and the UK, where they use meat from local suppliers.
In the United States, however, Burger King and Taco Bell had already abandoned the use of ammonia in their products. The food industry uses ammonium hydroxide as an anti-microbial agent in meats, which has allowed McDonald’s to use otherwise “inedible meat.”
Most disturbing of all is the horrifying fact that because ammonium hydroxide is considered part of the “component in a production procedure” by the USDA, consumers may not know when the chemical is in their food.
On the official website of McDonald’s, the company claims that their meat is cheap because, while serving many people every day, they are able to buy from their suppliers at a lower price, and offer the best quality products. But if “pink slime” was really the “best quality” that McDonalds can muster in the US, then why were they able do better in Latin America and Europe? More to the point, why can they apparently do better now in the United States?
These questions remains unanswered by the franchise which has denied that the decision to change the recipe is related to Jamie Oliver’s campaign. On the site, McDonald’s has admitted that they have abandoned the beef filler from its burger patties.
(PoliticalBlindSpot.com) Hamburger chef Jamie Oliver has won his long-fought battle against one of the largest fast food chains in the world – McDonalds. After Oliver showed how McDonald’s hamburgers are made, the franchise finally announced that it will change its recipe, and yet there was barely a peep about this in the mainstream, corporate media.
Oliver repeatedly explained to the public, over several years – in documentaries, television shows and interviews – that the fatty parts of beef are “washed” in ammonium hydroxide and used in the filling of the burger. Before this process, according to the presenter, the food is deemed unfit for human consumption. According to the chef and hamburger enthusiast, Jamie Oliver, who has undertaken a war against the fast food industry, “Basically, we’re taking a product that would be sold in the cheapest way for dogs, and after this process, is being given to human beings.”
Besides the low quality of the meat, the ammonium hydroxide is harmful to health. Oliver famously coined this the “the pink slime process.”
“Why would any sensible human being put meat filled with ammonia in the mouths of their children?” Oliver asked.
In one of his colorful demonstrations, Oliver demonstrates to children how nuggets are made. After selecting the best parts of the chicken, the remains (fat, skin and internal organs) are processed for these fried foods.
In reply to all of the bad press this process has received from Oliver, the company Arcos Dorados, the franchise manager for McDonalds in Latin America, said such a procedure is not practiced in their region. The same, it should be noted, applies to the product in Ireland and the UK, where they use meat from local suppliers.
In the United States, however, Burger King and Taco Bell had already abandoned the use of ammonia in their products. The food industry uses ammonium hydroxide as an anti-microbial agent in meats, which has allowed McDonald’s to use otherwise “inedible meat.”
Most disturbing of all is the horrifying fact that because ammonium hydroxide is considered part of the “component in a production procedure” by the USDA, consumers may not know when the chemical is in their food.
On the official website of McDonald’s, the company claims that their meat is cheap because, while serving many people every day, they are able to buy from their suppliers at a lower price, and offer the best quality products. But if “pink slime” was really the “best quality” that McDonalds can muster in the US, then why were they able do better in Latin America and Europe? More to the point, why can they apparently do better now in the United States?
These questions remains unanswered by the franchise which has denied that the decision to change the recipe is related to Jamie Oliver’s campaign. On the site, McDonald’s has admitted that they have abandoned the beef filler from its burger patties.
Bagged salad caused parasite outbreak, states say
JoNel Aleccia NBC News
Health officials in Iowa and Nebraska on Tuesday tagged prepackaged salad mix as the source for an outbreak of parasite-borne food poisoning in those states even as federal officials worked to see if the conclusion applies elsewhere as well.
Iowa's top food inspector, Steven Mandernach, said that bagged salad was behind the cyclospora outbreak that has sickened at least 143 people in that state and another 78 in Nebraska. Overall, at least 372 people in 15 states have been sickened by the rare parasite since June.
"The evidence points to a salad mix containing iceberg and romaine lettuce, as well as carrots and red cabbage as the source of the outbreak reported in Iowa and Nebraska," said Mandernach, chief of the Food and Consumer Safety Bureau of the Iowa Department of Inspections and Appeals. "Iowans should continue eating salads as the implicated prepackaged mix is no longer in the state's food supply chain."
Nebraska officials also confirmed the source, a spokeswoman said, but neither state would name the brand or the producer of the bagged salad mix -- and they would not say whether it was an imported or domestic product.
But it wasn't yet clear whether the packaged salad was linked to other infections in other states, officials with the Food and Drug Administration and the Centers for Disease Control and Prevention said. At least 21 people have been hospitalized in connection with the outbreak.
"FDA is following the strongest leads provided by the states and has prioritized ingredients of the salad mix identified by Iowa for traceback investigation, but is following other leads as well," agency officials said in a statement Tuesday.
CDC officials said they would continue to work with federal, state and local partners "to determine whether this conclusion applies to the increase in cases of cyclosporiasis in other states." It is not yet clear whether the cases reported in the various states are all part of the same outbreak, the agencies added.
Iowa investigators found that the salad mix from a single source was a common exposure in 80 percent of the cases, officials said. In Nebraska, 85 percent of the cases had a link prepackaged salad mix, said Leah Bucco-White, a state spokeswoman. Officials would not say why they're withholding the brand of the salad, who made it and where it's sold.
Gathering the information was challenging because most of the sick people ate the salad mix during the past several weeks and by the time the parasitic illness was identified, most of the product was no longer on store shelves, Iowa officials said. In addition, it can take a week or more after eating contaminated foods for people to develop symptoms of cyclospora infection.
Cyclospora is a rare parasite typically spread by feces in contaminated food or water. It causes lingering diarrhea and other flu-like symptoms. It can be treated with common antibiotics, but the test to confirm cyclospora infection isn't commonly performed and must be specially requested.
Iowa officials said they would continue working with other states, the FDA and the CDC as the investigation continues. Health departments reporting illnesses include those in Iowa, Nebraska, Texas, Wisconsin, Arkansas, Connecticut, Florida, Georgia, Illinois, Kansas, Minnesota, Missouri, New Jersey, New York, New York City and Ohio.
JoNel Aleccia is a senior health writer with NBC News. You can reach her on Twitter at@JoNel_Aleccia or send her an email.
Iowa's top food inspector, Steven Mandernach, said that bagged salad was behind the cyclospora outbreak that has sickened at least 143 people in that state and another 78 in Nebraska. Overall, at least 372 people in 15 states have been sickened by the rare parasite since June.
"The evidence points to a salad mix containing iceberg and romaine lettuce, as well as carrots and red cabbage as the source of the outbreak reported in Iowa and Nebraska," said Mandernach, chief of the Food and Consumer Safety Bureau of the Iowa Department of Inspections and Appeals. "Iowans should continue eating salads as the implicated prepackaged mix is no longer in the state's food supply chain."
Nebraska officials also confirmed the source, a spokeswoman said, but neither state would name the brand or the producer of the bagged salad mix -- and they would not say whether it was an imported or domestic product.
But it wasn't yet clear whether the packaged salad was linked to other infections in other states, officials with the Food and Drug Administration and the Centers for Disease Control and Prevention said. At least 21 people have been hospitalized in connection with the outbreak.
"FDA is following the strongest leads provided by the states and has prioritized ingredients of the salad mix identified by Iowa for traceback investigation, but is following other leads as well," agency officials said in a statement Tuesday.
CDC officials said they would continue to work with federal, state and local partners "to determine whether this conclusion applies to the increase in cases of cyclosporiasis in other states." It is not yet clear whether the cases reported in the various states are all part of the same outbreak, the agencies added.
Iowa investigators found that the salad mix from a single source was a common exposure in 80 percent of the cases, officials said. In Nebraska, 85 percent of the cases had a link prepackaged salad mix, said Leah Bucco-White, a state spokeswoman. Officials would not say why they're withholding the brand of the salad, who made it and where it's sold.
Gathering the information was challenging because most of the sick people ate the salad mix during the past several weeks and by the time the parasitic illness was identified, most of the product was no longer on store shelves, Iowa officials said. In addition, it can take a week or more after eating contaminated foods for people to develop symptoms of cyclospora infection.
Cyclospora is a rare parasite typically spread by feces in contaminated food or water. It causes lingering diarrhea and other flu-like symptoms. It can be treated with common antibiotics, but the test to confirm cyclospora infection isn't commonly performed and must be specially requested.
Iowa officials said they would continue working with other states, the FDA and the CDC as the investigation continues. Health departments reporting illnesses include those in Iowa, Nebraska, Texas, Wisconsin, Arkansas, Connecticut, Florida, Georgia, Illinois, Kansas, Minnesota, Missouri, New Jersey, New York, New York City and Ohio.
JoNel Aleccia is a senior health writer with NBC News. You can reach her on Twitter at@JoNel_Aleccia or send her an email.
Visit NBCNews.com for breaking news, world news, and news about the economy
No Equipment Needed For Killer Core Exercise
Written by: Kelsey Cannon
If you want to increase your gains, consider training from a different angle -- literally. "Running with your body on a slant forces your core muscles and your lateral line -- the tough connective tissue called fascia that runs along your sides -- to work harder than if you were straight up and down," says David Jack, owner of ActivPrayer in Phoenix, Arizona, and creator of 30 Days to Ripped. A rock-solid midsection helps you react faster and stronger, and lets your body absorb shock effectively. The result: better balance, coordination, and flexibility. Plus, a strong core and lateral line protects your spine against unwanted twists and jerks during sports that can cause injury. For an added bonus, push your hand into the wall to get a grueling burn in your arms and shoulders. Ready to try it? Watch the video below to see how to do the Lateral Wall Run with perfect form.
Nature’s Not in It: Naked Juice Forced to Remove ‘All Natural’ From Labels
(Takepart.com) Pepsi's popular Naked Juice line has been forced to strip the words "all natural" from its labels after a class-action suit determined the claim was misleading and false.
Naked Juice Co. agreed to pay $9 million to settle the suit, which was brought by a group of consumers who alleged the juices and smoothies could not be called natural and GMO-free. Under the terms of the settlement, Naked Juice can continue to deny that they misled the public, but they are changing the labels nonetheless.
The suit, which was filed in the U.S. District Court for the Central District of California, alleged that Naked Juice couldn't call their products all natural because they contained Archer Daniels Midland's Fibersol-2 ("a soluble corn fiber that acts as a low-calorie bulking agent"), fructooligosaccharides (an alternative sweetener), and genetically modified soy.
Naked Juice laid the blame for the labeling confusion at the feet of the Feds, saying there's not enough "guidance" as to what can be called "natural."
"[U]ntil there is more detailed regulatory guidance around the word 'natural,' we've chosen not to use 'all natural' to describe our juices and smoothies," the company told BeverageDaily.com.
And to the layperson, the company could be right.
According to the FDA website:
"From a food science perspective, it is difficult to define a food product that is 'natural' because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances."
Naked Juice Co. agreed to pay $9 million to settle the suit, which was brought by a group of consumers who alleged the juices and smoothies could not be called natural and GMO-free. Under the terms of the settlement, Naked Juice can continue to deny that they misled the public, but they are changing the labels nonetheless.
The suit, which was filed in the U.S. District Court for the Central District of California, alleged that Naked Juice couldn't call their products all natural because they contained Archer Daniels Midland's Fibersol-2 ("a soluble corn fiber that acts as a low-calorie bulking agent"), fructooligosaccharides (an alternative sweetener), and genetically modified soy.
Naked Juice laid the blame for the labeling confusion at the feet of the Feds, saying there's not enough "guidance" as to what can be called "natural."
"[U]ntil there is more detailed regulatory guidance around the word 'natural,' we've chosen not to use 'all natural' to describe our juices and smoothies," the company told BeverageDaily.com.
And to the layperson, the company could be right.
According to the FDA website:
"From a food science perspective, it is difficult to define a food product that is 'natural' because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances."
Controlling blood pressure, cholesterol may significantly cut heart disease risk
Health & Medicine
Simultaneously controlling your high blood pressure and high cholesterol may cut your risk for heart disease by half or more, according to new research in the American Heart Association journal Circulation. Yet fewer than one in three people achieve this goal. Researchers also found: Prescribing medications to better manage blood pressure and cholesterol would greatly benefit people who are older, diabetic, have cardiovascular disease or are Hispanic or African-American. Going to the doctor at least twice a year could help.
Undertreated high blood pressure and cholesterol affect millions of Americans -- posing a major public health threat, said Brent M. Egan, M.D., lead study author and a professor of medicine and pharmacology at Medical University of South Carolina in Charleston, S.C.
"The reality is, we know more than enough to prevent 75 percent of heart disease and strokes, but we're not doing everything we could be doing or even doing it at a reasonable level," he said. "We've made some gradual improvements over the years, but there is still a lot of progress to be made."
High blood pressure affects about 33 percent of the U.S. adult population and doubles the risk for heart disease. About 32 million Americans have dangerously high total blood cholesterol levels of 240 mg/dL or higher. Previous research indicates that treating high blood pressure reduces the risk of heart disease by 25 percent and treating high cholesterol in hypertensive patients can lower the risk by more than 35 percent, researchers said.
The findings are based on data of more than 17,000 American adults who participated in the National Health and Nutrition Examination Surveys during in 1988-94, 1999-2004 and 2005-10. In addition to reviewing patients' blood pressure and cholesterol levels, researchers considered race, age, insurance status, whether patients smoked, had diabetes, had diagnosed heart disease and/or chronic kidney disease, and if they visited a doctor every year.
Cholesterol readings need closer attention, Egan said. "If patients' cholesterol tests show a good high-density lipoprotein (HDL) level, which is the healthy, protective cholesterol, then the low-density lipoprotein (LDL) number might get overlooked. Unfortunately, not all HDL is equally protective and some people with a normal HDL are at high risk. In those patients, there might be a false sense of assurance that cholesterol really isn't a problem. But LDL and non-HDL readings are the ones to really watch. Patients seeing their doctors for blood pressure treatment should ask about their LDL and non-HDL levels and make sure both are under control at the same time."
Co-authors are: Jiexiang Li, Ph.D.; Suparna Qanungo, Ph.D.; and Tamara Wolfman, M.D.
The Centers for Disease Control and Prevention, the state of South Carolina and the National Institutes of Health partly funded the study.
Source: American Heart Association
Simultaneously controlling your high blood pressure and high cholesterol may cut your risk for heart disease by half or more, according to new research in the American Heart Association journal Circulation. Yet fewer than one in three people achieve this goal. Researchers also found: Prescribing medications to better manage blood pressure and cholesterol would greatly benefit people who are older, diabetic, have cardiovascular disease or are Hispanic or African-American. Going to the doctor at least twice a year could help.
Undertreated high blood pressure and cholesterol affect millions of Americans -- posing a major public health threat, said Brent M. Egan, M.D., lead study author and a professor of medicine and pharmacology at Medical University of South Carolina in Charleston, S.C.
"The reality is, we know more than enough to prevent 75 percent of heart disease and strokes, but we're not doing everything we could be doing or even doing it at a reasonable level," he said. "We've made some gradual improvements over the years, but there is still a lot of progress to be made."
High blood pressure affects about 33 percent of the U.S. adult population and doubles the risk for heart disease. About 32 million Americans have dangerously high total blood cholesterol levels of 240 mg/dL or higher. Previous research indicates that treating high blood pressure reduces the risk of heart disease by 25 percent and treating high cholesterol in hypertensive patients can lower the risk by more than 35 percent, researchers said.
The findings are based on data of more than 17,000 American adults who participated in the National Health and Nutrition Examination Surveys during in 1988-94, 1999-2004 and 2005-10. In addition to reviewing patients' blood pressure and cholesterol levels, researchers considered race, age, insurance status, whether patients smoked, had diabetes, had diagnosed heart disease and/or chronic kidney disease, and if they visited a doctor every year.
Cholesterol readings need closer attention, Egan said. "If patients' cholesterol tests show a good high-density lipoprotein (HDL) level, which is the healthy, protective cholesterol, then the low-density lipoprotein (LDL) number might get overlooked. Unfortunately, not all HDL is equally protective and some people with a normal HDL are at high risk. In those patients, there might be a false sense of assurance that cholesterol really isn't a problem. But LDL and non-HDL readings are the ones to really watch. Patients seeing their doctors for blood pressure treatment should ask about their LDL and non-HDL levels and make sure both are under control at the same time."
Co-authors are: Jiexiang Li, Ph.D.; Suparna Qanungo, Ph.D.; and Tamara Wolfman, M.D.
The Centers for Disease Control and Prevention, the state of South Carolina and the National Institutes of Health partly funded the study.
Source: American Heart Association
Throw a Better Barbecue: Healthier Foods for Your Grill
By The Healthline Editorial Team
Summer is here, and you can't wait to take part in the joy of a barbecue, complete with delicious foods fresh off the grill. Unfortunately, some of our favorite barbecue foods are far from healthy. Traditional barbecue meats—like hamburgers and hot dogs—are highly processed and loaded with fat, and the plain white buns many of us serve with them have little nutritional value.
Don't despair, barbecue-aficionados—your grill doesn't need to play host to a high-fat dinner. There are many ways to create a grilled meal that will satisfy friends and family, while providing tasty and nutritious fare.
Choose Leaner MeatsChoosing leaner meats can go a long way toward lowering the fat and calorie content of your barbecue meal. Consider exchanging fatty pre-made burgers for chicken breasts, or make your meal more decedent with a juicy sirloin or eye of round steak. If you are using whole meats, you can make the meal even healthier by trimming off the excess fat first.
Simple Grilling Tips
Do you still have your heart set on traditional burgers? You can make your meal healthier if you buy extra lean ground beef and make your own patties at home. Better yet, swap out ground beef and use ground chicken or turkey instead. You'll have a lighter, more nutritious meal, and you'll avoid the chemicals present in processed meats.
Try Grilling FishMeat isn't the only thing that you can enjoy on the grill. Fish is a delicious alternative, and offers significant health benefits. Recent studies have shown that the type of fat present in fish may actually lower blood cholesterol levels, and eating two to three servings of fish per week may reduce your risk of coronary illness.
Get the Facts on Fish
There is a huge range of fresh fish that can be grilled to create a mouth-watering meal. Consider trying fresh fish steaks, such as swordfish, tuna, halibut, salmon, or monkfish.
Throw Veggies on the GrillThere's nothing like a grill to transform vegetables into colorful delicacies. Red, green, and yellow peppers, eggplant, onion, and zucchini all taste delicious when grilled. Try a simple marinade of olive oil, good quality salt and crushed black pepper. You can even make your meal more visually appealing by picking up vegetable skewers to create vegetarian shish kebabs. Grilled veggies are so tasty—even the kids will be asking for seconds!
Cut Out the SodaIt might seem easy to serve soda at your barbecue, but sugar-loaded carbonated beverages are high in calories and low in nutritional value. Try incorporating healthier drink choices into your meal. Provide water to keep everyone hydrated, and consider offering unsweetened ice tea, sparkling water, or pure fruit juices with no sugar added. Longing to add a little fizzy carbonation to your drinks? Try making your own fruit spritzers by mixing club soda or sparkling water with fresh fruit juice.
Healthy Summer Cocktails
Healthy Hint: Cut the Fat, Save the FlavorYou can enjoy the delights of barbecue season—fun with family and friends, outdoor eating, and tasty grilled foods--without sacrificing a healthy diet. Cut the high-fat, high-calorie foods out of your barbecue meal, and introduce healthier choices. Load your grill with whole meats, like chicken and steak, a fresh cut of fish, and marinated veggies, and you'll discover a new realm of mouth-watering flavors. By making a few adjustments to your menu, you can host a barbecue that is both delicious and nutritious.
This content originally appeared on GE-HealthAhead.
Don't despair, barbecue-aficionados—your grill doesn't need to play host to a high-fat dinner. There are many ways to create a grilled meal that will satisfy friends and family, while providing tasty and nutritious fare.
Choose Leaner MeatsChoosing leaner meats can go a long way toward lowering the fat and calorie content of your barbecue meal. Consider exchanging fatty pre-made burgers for chicken breasts, or make your meal more decedent with a juicy sirloin or eye of round steak. If you are using whole meats, you can make the meal even healthier by trimming off the excess fat first.
Simple Grilling Tips
Do you still have your heart set on traditional burgers? You can make your meal healthier if you buy extra lean ground beef and make your own patties at home. Better yet, swap out ground beef and use ground chicken or turkey instead. You'll have a lighter, more nutritious meal, and you'll avoid the chemicals present in processed meats.
Try Grilling FishMeat isn't the only thing that you can enjoy on the grill. Fish is a delicious alternative, and offers significant health benefits. Recent studies have shown that the type of fat present in fish may actually lower blood cholesterol levels, and eating two to three servings of fish per week may reduce your risk of coronary illness.
Get the Facts on Fish
There is a huge range of fresh fish that can be grilled to create a mouth-watering meal. Consider trying fresh fish steaks, such as swordfish, tuna, halibut, salmon, or monkfish.
Throw Veggies on the GrillThere's nothing like a grill to transform vegetables into colorful delicacies. Red, green, and yellow peppers, eggplant, onion, and zucchini all taste delicious when grilled. Try a simple marinade of olive oil, good quality salt and crushed black pepper. You can even make your meal more visually appealing by picking up vegetable skewers to create vegetarian shish kebabs. Grilled veggies are so tasty—even the kids will be asking for seconds!
Cut Out the SodaIt might seem easy to serve soda at your barbecue, but sugar-loaded carbonated beverages are high in calories and low in nutritional value. Try incorporating healthier drink choices into your meal. Provide water to keep everyone hydrated, and consider offering unsweetened ice tea, sparkling water, or pure fruit juices with no sugar added. Longing to add a little fizzy carbonation to your drinks? Try making your own fruit spritzers by mixing club soda or sparkling water with fresh fruit juice.
Healthy Summer Cocktails
Healthy Hint: Cut the Fat, Save the FlavorYou can enjoy the delights of barbecue season—fun with family and friends, outdoor eating, and tasty grilled foods--without sacrificing a healthy diet. Cut the high-fat, high-calorie foods out of your barbecue meal, and introduce healthier choices. Load your grill with whole meats, like chicken and steak, a fresh cut of fish, and marinated veggies, and you'll discover a new realm of mouth-watering flavors. By making a few adjustments to your menu, you can host a barbecue that is both delicious and nutritious.
This content originally appeared on GE-HealthAhead.
What to Eat Before and After a Workout
By FITNESS Magazine | Healthy Living
By Kati Mora, MS, RD
Ready to sweat? Not so fast! Here, the best foods to eat before and after a workout so can fuel up the right way. Munch on these for your best sweat session yet.
Before: Whole Wheat Toast with Sliced Banana and Cinnamon
When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
After: Grilled Chicken and Mixed Vegetables
Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.
Before: Greek Yogurt and Trail Mix
Getting ready for a long run? Eat some yogurt first. It's easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly we're talking about those little chocolates!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.
After: Veggie Omelet with Avocado
You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.
Before: Smoothies
Need a snack on-the-go on your way to the gym? Stick with a smoothie. Not only are they time-friendly, building your own blend has a bunch of exercise benefits. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you're picking one up, check the label to make sure it's made from whey or milk-based proteins. And no need to go overboard -- 10 to 20 grams of protein before exercising is plenty.
Related: 8 Smoothies to Fill Up, Slim Down
After: Salmon with Sweet Potato
Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.
Before: Oatmeal with Fresh Fruit
Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.
After: Whole Wheat Tuna Fish, Hummus and Spinach Sandwich
If you're a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.
Related: 24 Healthy Sandwich and Wrap Recipes
Before: Apple Wedges with Almond Butter
If it comes down to picking out of the candy dish or an apple for some pre-workout sugar, go for the apple. You'll avoid a sugar crash mid-lunge while stocking up on vitamins, minerals and antioxidants. To keep your stomach from growling, spread a tablespoon of almond butter on your slices. It squashes hunger and amps energy levels up.
After: Chocolate Milk
Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That's because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar -- all ingredients that help you recover faster, retain water and regain energy. Got milk, anyone?
Ready to sweat? Not so fast! Here, the best foods to eat before and after a workout so can fuel up the right way. Munch on these for your best sweat session yet.
Before: Whole Wheat Toast with Sliced Banana and Cinnamon
When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
After: Grilled Chicken and Mixed Vegetables
Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.
Before: Greek Yogurt and Trail Mix
Getting ready for a long run? Eat some yogurt first. It's easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly we're talking about those little chocolates!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.
After: Veggie Omelet with Avocado
You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.
Before: Smoothies
Need a snack on-the-go on your way to the gym? Stick with a smoothie. Not only are they time-friendly, building your own blend has a bunch of exercise benefits. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you're picking one up, check the label to make sure it's made from whey or milk-based proteins. And no need to go overboard -- 10 to 20 grams of protein before exercising is plenty.
Related: 8 Smoothies to Fill Up, Slim Down
After: Salmon with Sweet Potato
Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.
Before: Oatmeal with Fresh Fruit
Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.
After: Whole Wheat Tuna Fish, Hummus and Spinach Sandwich
If you're a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.
Related: 24 Healthy Sandwich and Wrap Recipes
Before: Apple Wedges with Almond Butter
If it comes down to picking out of the candy dish or an apple for some pre-workout sugar, go for the apple. You'll avoid a sugar crash mid-lunge while stocking up on vitamins, minerals and antioxidants. To keep your stomach from growling, spread a tablespoon of almond butter on your slices. It squashes hunger and amps energy levels up.
After: Chocolate Milk
Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That's because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar -- all ingredients that help you recover faster, retain water and regain energy. Got milk, anyone?
9 Foods that Help You Lose Weight
By Cosmopolitan.com | Healthy Living
Of all the weight-loss methods out there-the baby food diet, prancercise, swallowing a tapeworm-this is by far the most appealing: Eat a cookie for breakfast. (We are not messing with you.) Check out these yummy foods that practically melt away calories, courtesy ofJessica Crandall, RDN, spokesperson for the Academy of Nutrition and Dietetics.
By Molly Triffin
1. Cake
A study from Tel Aviv University found that people who had a carbohydrate- and protein-packed breakfast followed by dessert lost more weight than those who started the day with a low-carb, sugar-free meal. Participants who indulged in a small treat-chocolate, a doughnut, a cookie, or a piece of cake-reported feeling less hungry and having fewer cravings throughout the day. At the end of the eight-month trial, they'd lost an average of 45 pounds, compared to just 11 pounds for the low-carb dieters.
2. Soup
Torn between the gazpacho vs. tuna tartare starter? Order the gazpacho. According to research out of Penn State, eating low-calorie soup before a meal triggers people to consume an average of 20 percent fewer calories overall. Obvi, stick to healthy, brothy options instead of fat-bombs like cheddar-broccoli or New England clam chowder.
3. Oatmeal Topped With Walnuts
Nuts are hard for your bod to digest because they're so dense. As a result, they stay in your system longer and extend that feeling of fullness for hours. "Pair nuts with a carbohydrate, like a small smear of peanut butter on whole wheat toast," suggests Crandall. "Carbs give you energy and the nuts delay the release of that energy so your blood sugar remains stable." The upshot? You'll be less likely to cave when Ben & Jerry beckon.
4. Milk
A study published in the American Journal of Clinical Nutrition found that people who drank a cup and a half of milk a day lost nearly twice as much weight as those who consumed just a half a cup. How come? The milk drinkers had higher levels of vitamin D, which is associated with weight loss. "Any nutritional deficiency slows your metabolism, causing you to hold onto weight," explains Crandall. And since nearly half of Americans lack adequate D, dairy products can counter the effect.
5. A Homemade Sandwich
Women who went out for lunch at least once a week shed less poundage than those who brought their own food to work. Researchers from the Fred Hutchison Cancer Research Center, which conducted the study, pointed out that you don't have as much control over ingredients and portion size at restaurants. Of course, that's true no matter when you go out to eat-but the strongest correlation was found with lunchtime meals.
6. Lettuce
Load up on leafy greens at the salad bar; they're surprisingly filling. "You get a huge quantity of food for a very low calorie count," says Crandall. "Plus, a big salad takes a long time to finish, which helps make you feel full." According to Crandall, most people consume a meal in 5-10 minutes, but it takes 20 minutes for our satiety signal to kick in and tell us that we've had enough-so the slower you eat, the less you ultimately consume.
7. Dark Chocolate
It's way more filling than milk chocolate, according to findings from the University of Copenhagen. People who ate 100 grams of dark chocolate and then were given free reign to pig out on pizza ate 15 percent less food than when they'd nibbled on 100 grams of milk chocolate pre-meal. Participants also reported fewer hankerings for sweet, salty, and fatty foods.
8. Cantaloupe
Foods high in potassium (melon, avocado, bananas) act as natural diuretics, helping you shed excess water retention.
9. A Breakfast Burrito
Research published in the American Journal of Clinical Nutrition discovered that females who ate a high protein breakfast-like a breakfast burrito, egg-based waffles with applesauce and a lean sausage patty, Greek yogurt, or cottage cheese-felt fuller and snacked less than women who'd skipped their morning meal or had cereal.
Read more at Cosmopolitan.com!
By Molly Triffin
1. Cake
A study from Tel Aviv University found that people who had a carbohydrate- and protein-packed breakfast followed by dessert lost more weight than those who started the day with a low-carb, sugar-free meal. Participants who indulged in a small treat-chocolate, a doughnut, a cookie, or a piece of cake-reported feeling less hungry and having fewer cravings throughout the day. At the end of the eight-month trial, they'd lost an average of 45 pounds, compared to just 11 pounds for the low-carb dieters.
2. Soup
Torn between the gazpacho vs. tuna tartare starter? Order the gazpacho. According to research out of Penn State, eating low-calorie soup before a meal triggers people to consume an average of 20 percent fewer calories overall. Obvi, stick to healthy, brothy options instead of fat-bombs like cheddar-broccoli or New England clam chowder.
3. Oatmeal Topped With Walnuts
Nuts are hard for your bod to digest because they're so dense. As a result, they stay in your system longer and extend that feeling of fullness for hours. "Pair nuts with a carbohydrate, like a small smear of peanut butter on whole wheat toast," suggests Crandall. "Carbs give you energy and the nuts delay the release of that energy so your blood sugar remains stable." The upshot? You'll be less likely to cave when Ben & Jerry beckon.
4. Milk
A study published in the American Journal of Clinical Nutrition found that people who drank a cup and a half of milk a day lost nearly twice as much weight as those who consumed just a half a cup. How come? The milk drinkers had higher levels of vitamin D, which is associated with weight loss. "Any nutritional deficiency slows your metabolism, causing you to hold onto weight," explains Crandall. And since nearly half of Americans lack adequate D, dairy products can counter the effect.
5. A Homemade Sandwich
Women who went out for lunch at least once a week shed less poundage than those who brought their own food to work. Researchers from the Fred Hutchison Cancer Research Center, which conducted the study, pointed out that you don't have as much control over ingredients and portion size at restaurants. Of course, that's true no matter when you go out to eat-but the strongest correlation was found with lunchtime meals.
6. Lettuce
Load up on leafy greens at the salad bar; they're surprisingly filling. "You get a huge quantity of food for a very low calorie count," says Crandall. "Plus, a big salad takes a long time to finish, which helps make you feel full." According to Crandall, most people consume a meal in 5-10 minutes, but it takes 20 minutes for our satiety signal to kick in and tell us that we've had enough-so the slower you eat, the less you ultimately consume.
7. Dark Chocolate
It's way more filling than milk chocolate, according to findings from the University of Copenhagen. People who ate 100 grams of dark chocolate and then were given free reign to pig out on pizza ate 15 percent less food than when they'd nibbled on 100 grams of milk chocolate pre-meal. Participants also reported fewer hankerings for sweet, salty, and fatty foods.
8. Cantaloupe
Foods high in potassium (melon, avocado, bananas) act as natural diuretics, helping you shed excess water retention.
9. A Breakfast Burrito
Research published in the American Journal of Clinical Nutrition discovered that females who ate a high protein breakfast-like a breakfast burrito, egg-based waffles with applesauce and a lean sausage patty, Greek yogurt, or cottage cheese-felt fuller and snacked less than women who'd skipped their morning meal or had cereal.
Read more at Cosmopolitan.com!
Medical Bills Continue To Take The Biggest Toll On Black Americans
As medical costs continue to rise across the entire health care sector, Americans are increasingly worried about being able to afford the health care they need. And some sectors of the population are hit harder than others. Medical bills continue to have an outsized impact on black Americans, according to a new survey conducted in collaboration with NPR, the Robert Wood Johnson Foundation, and the Harvard School of Public Health.
Nearly a quarter of African American families who participated in the survey said they have recently struggled to afford the prescription drugs they need. And one in three of the African American respondents said they had “serious problems” paying bills from doctors or hospitals over the past year.
“We specifically asked African American families what were the top concerns they had for health in their own families,” Robert Blendon, a professor of health policy at the Harvard School of Public Health, explained. “And we ended up with high blood pressure, stroke and diabetes as being the top.”
Those chronic conditions are somewhat in contrast to the health issues that the general population typically reports as their biggest concerns, like cancer. That’s perhaps due to the fact that the national obesity epidemic has taken an outsized toll on people of color. Access to healthy food has typically been divided along racial and socioeconomic lines, and fast food companies often specifically market their cheap products to low-income communities of color.
African Americans also already tend to have worse health outcomes and less access to health treatment than white Americans do — issues that increase in areas of the country withincreased levels of segregation.
Health insurance doesn’t necessarily alleviate the stress that accompanies sky high medical bills. The typical family of four with a employer-sponsored health plan spends more on their health costs each year than they do on their groceries. Most of the people who participated in NPR’s survey did have health insurance plans, but nearly half of them still worried about the catastrophic effects of a major illness in the future. “We found general economic insecurity among families who generally were doing well — and this fear of paying a larger medical bill was just one of the top problems they had,” Blendon said.
Nearly a quarter of African American families who participated in the survey said they have recently struggled to afford the prescription drugs they need. And one in three of the African American respondents said they had “serious problems” paying bills from doctors or hospitals over the past year.
“We specifically asked African American families what were the top concerns they had for health in their own families,” Robert Blendon, a professor of health policy at the Harvard School of Public Health, explained. “And we ended up with high blood pressure, stroke and diabetes as being the top.”
Those chronic conditions are somewhat in contrast to the health issues that the general population typically reports as their biggest concerns, like cancer. That’s perhaps due to the fact that the national obesity epidemic has taken an outsized toll on people of color. Access to healthy food has typically been divided along racial and socioeconomic lines, and fast food companies often specifically market their cheap products to low-income communities of color.
African Americans also already tend to have worse health outcomes and less access to health treatment than white Americans do — issues that increase in areas of the country withincreased levels of segregation.
Health insurance doesn’t necessarily alleviate the stress that accompanies sky high medical bills. The typical family of four with a employer-sponsored health plan spends more on their health costs each year than they do on their groceries. Most of the people who participated in NPR’s survey did have health insurance plans, but nearly half of them still worried about the catastrophic effects of a major illness in the future. “We found general economic insecurity among families who generally were doing well — and this fear of paying a larger medical bill was just one of the top problems they had,” Blendon said.
The 7 Best Fruits and Vegetables
These days, fruits and vegetables are celebrated for so much more than the fact that they're good for us. While their nutritional values generally remain the same, depending on the time of the year and when they're in the peak of their season, our thoughts on how best to enjoy fruits and vegetables and what else they can bring to our tables are constantly evolving.
As avid cooks we look at ingredients as a means to an end, and that end can be anything from nutrition and energy to satisfaction, taste, and beauty. Because all of these things are so important to us when preparing a meal, we decided to judge fruits and vegetables not just by how good they are for us, but also by where they stand in the other categories that are important for a cook to consider.
RANKED: 20 Most Nutritious Fruits and Vegetables
Take appearance, for example, because we as humans begin to eat with our eyes, not our mouths. Just because a vegetable tastes delicious doesn't mean it'll look appetizing. Or consider a plant's genetic makeup; is it tough and fibrous and will it require a large amount of time braising, or would it taste the best it possibly could picked fresh from the ground or off the vine? Last but not least is how something tastes, because at the end of the day, there's no greater factor for a cook to keep in mind.
SAVE MONEY: 8 Foods to Buy Frozen
Thankfully for us, somebody already started our research for us. Award-winning food columnist and author of 50 Best Plants on the Planet, Cathy Thomas, didn't just think about why fruits and vegetables are good for us, but she explored how they could be. When looking at the 50 most nutritionally dense fruits and vegetables, Thomas doesn't just outline specific reasons why these plants are good for us in her book, but she gives us some great tips and recipes for how to enjoy them, too.
With the nutrition part already done for us, we chose 20 plants from her book - fruits and vegetables, familiar and unexpected - and asked her to rank them based on their nutritional density. Once their rankings were in place, we scored them based on their look, ease of cooking, and taste, and combined that with their nutritional score to give you the 20 most nutritious, most beautiful, most convenient, and most delicious fruits and vegetables on the planet.
Although she didn't help us rank the plants based on the other categories (she compared the task of ranking them based on their looks as having to rank her children), Thomas agreed with our methodology. We already know that these fruits and vegetables are good for us, so now we're judging them based on other factors that are important to cooks.
When you look at Thomas' list of the most nutritious fruits and vegetables, you'll see that all of thevegetables, except for beets, rank above fruit. Consider the beauty or flavor of a strawberry, though, and you'll see that it easily rises to the top. In the same vein, some of the most nutritious plants on the list, such as curly endive, don't exactly taste that great on their own, but thankfully for us Thomas has some suggestions on how best to enjoy them. These fruits and vegetables are the best of the best, and our carefully crafted competition helps you appreciate these nutritious foods for all they can be.
7. Peaches
"A tree-ripened peach, still warm from the sun, is a taste that is so purely delicious, few things can compete: a blend of buttery flesh, summery perfume and run-down-your-arm juice. In tests, the aroma of peaches has demonstrated analgesic effects, reducing pain, lifting depression, and offering a feeling of well-being," says Thomas.
We think that pretty much sums it up.
6. Snow Peas
Snow peas aren't just incredibly good for us; they're also beautiful, easy to prepare, and have a sweet, unimposingly delicious taste.
"Snow peas are high in fiber and vitamins, as well as many beneficial minerals. In spite of their sweetness, they can help manage blood sugar," Thomas says.
5. Curly Endive
This is one vegetable on our list that we consider "a fighter." Why? Because despite it being given the lowest score in terms of taste, it still hits it out of the park with looks, ease of preparation, and most importantly, nutrition.
"[Curly endive] is loaded with iron and calcium to keep bones strong, [and] the flavonoids found within it have been shown to reduce inflammation," says Thomas. She recommends cooking it with a little bit of bacon and some starchy legumes to help it out in the taste department.
4. Asparagus
As the most nutritious plant on this list, it's not hard to argue for asparagus' ranking in our pageant.
"Each stately stalk is a powerhouse of nutrient density with a grassy, nutty-sweet flavor profile. Asparagus contains more dietary glutathione than any other vegetable or fruit. This phytochemical recycles vitamins C and E back to their active forms and research suggests that it helps reduce cataract development in the eyes," she tells us.
Roast it with shaved Parmesan cheese and garnish with purple lavender flowers, and you've got yourself a near perfect vegetable in our books.
3. Strawberries
This fruit had across-the-board perfect scores in terms of looks, taste, and cooking, but unfortunately its nutritional density kept it from stealing number one on our list. Strawberries are still not to be overlooked according to Thomas, though.
"One cup of strawberry slices has as much vitamin C as a cup of orange juice and about as much folate as 1 cup of green beans," she says.
2. Tomatoes
How can you hate a tomato? They're nutrient-rich, a great source of dietary fiber, vitamins A, C, and K, as well as potassium and manganese, and man do they taste good. During the height of summer (the peak of their season), we could eat them like an apple, earning them the second place on our list.
1. Bok Choy
Here she is ladies and gentlemen, the most nutritious, best looking, tastiest, and convenient plant on our list. Bok choy is the ideal vegetable in our minds. Its tender stems are sweet and flavorful when braised, while its beautiful green leaves provide a peppery hint of spice. Thomas tells us that the folate found in bok choy helps protect our hearts and prevents neural tube defects. That, combined with top scores in everything else, earns it the number one spot on our list.
- Anne Dolce, The Daily Meal
As avid cooks we look at ingredients as a means to an end, and that end can be anything from nutrition and energy to satisfaction, taste, and beauty. Because all of these things are so important to us when preparing a meal, we decided to judge fruits and vegetables not just by how good they are for us, but also by where they stand in the other categories that are important for a cook to consider.
RANKED: 20 Most Nutritious Fruits and Vegetables
Take appearance, for example, because we as humans begin to eat with our eyes, not our mouths. Just because a vegetable tastes delicious doesn't mean it'll look appetizing. Or consider a plant's genetic makeup; is it tough and fibrous and will it require a large amount of time braising, or would it taste the best it possibly could picked fresh from the ground or off the vine? Last but not least is how something tastes, because at the end of the day, there's no greater factor for a cook to keep in mind.
SAVE MONEY: 8 Foods to Buy Frozen
Thankfully for us, somebody already started our research for us. Award-winning food columnist and author of 50 Best Plants on the Planet, Cathy Thomas, didn't just think about why fruits and vegetables are good for us, but she explored how they could be. When looking at the 50 most nutritionally dense fruits and vegetables, Thomas doesn't just outline specific reasons why these plants are good for us in her book, but she gives us some great tips and recipes for how to enjoy them, too.
With the nutrition part already done for us, we chose 20 plants from her book - fruits and vegetables, familiar and unexpected - and asked her to rank them based on their nutritional density. Once their rankings were in place, we scored them based on their look, ease of cooking, and taste, and combined that with their nutritional score to give you the 20 most nutritious, most beautiful, most convenient, and most delicious fruits and vegetables on the planet.
Although she didn't help us rank the plants based on the other categories (she compared the task of ranking them based on their looks as having to rank her children), Thomas agreed with our methodology. We already know that these fruits and vegetables are good for us, so now we're judging them based on other factors that are important to cooks.
When you look at Thomas' list of the most nutritious fruits and vegetables, you'll see that all of thevegetables, except for beets, rank above fruit. Consider the beauty or flavor of a strawberry, though, and you'll see that it easily rises to the top. In the same vein, some of the most nutritious plants on the list, such as curly endive, don't exactly taste that great on their own, but thankfully for us Thomas has some suggestions on how best to enjoy them. These fruits and vegetables are the best of the best, and our carefully crafted competition helps you appreciate these nutritious foods for all they can be.
7. Peaches
"A tree-ripened peach, still warm from the sun, is a taste that is so purely delicious, few things can compete: a blend of buttery flesh, summery perfume and run-down-your-arm juice. In tests, the aroma of peaches has demonstrated analgesic effects, reducing pain, lifting depression, and offering a feeling of well-being," says Thomas.
We think that pretty much sums it up.
6. Snow Peas
Snow peas aren't just incredibly good for us; they're also beautiful, easy to prepare, and have a sweet, unimposingly delicious taste.
"Snow peas are high in fiber and vitamins, as well as many beneficial minerals. In spite of their sweetness, they can help manage blood sugar," Thomas says.
5. Curly Endive
This is one vegetable on our list that we consider "a fighter." Why? Because despite it being given the lowest score in terms of taste, it still hits it out of the park with looks, ease of preparation, and most importantly, nutrition.
"[Curly endive] is loaded with iron and calcium to keep bones strong, [and] the flavonoids found within it have been shown to reduce inflammation," says Thomas. She recommends cooking it with a little bit of bacon and some starchy legumes to help it out in the taste department.
4. Asparagus
As the most nutritious plant on this list, it's not hard to argue for asparagus' ranking in our pageant.
"Each stately stalk is a powerhouse of nutrient density with a grassy, nutty-sweet flavor profile. Asparagus contains more dietary glutathione than any other vegetable or fruit. This phytochemical recycles vitamins C and E back to their active forms and research suggests that it helps reduce cataract development in the eyes," she tells us.
Roast it with shaved Parmesan cheese and garnish with purple lavender flowers, and you've got yourself a near perfect vegetable in our books.
3. Strawberries
This fruit had across-the-board perfect scores in terms of looks, taste, and cooking, but unfortunately its nutritional density kept it from stealing number one on our list. Strawberries are still not to be overlooked according to Thomas, though.
"One cup of strawberry slices has as much vitamin C as a cup of orange juice and about as much folate as 1 cup of green beans," she says.
2. Tomatoes
How can you hate a tomato? They're nutrient-rich, a great source of dietary fiber, vitamins A, C, and K, as well as potassium and manganese, and man do they taste good. During the height of summer (the peak of their season), we could eat them like an apple, earning them the second place on our list.
1. Bok Choy
Here she is ladies and gentlemen, the most nutritious, best looking, tastiest, and convenient plant on our list. Bok choy is the ideal vegetable in our minds. Its tender stems are sweet and flavorful when braised, while its beautiful green leaves provide a peppery hint of spice. Thomas tells us that the folate found in bok choy helps protect our hearts and prevents neural tube defects. That, combined with top scores in everything else, earns it the number one spot on our list.
- Anne Dolce, The Daily Meal
Eat Cheese to Prevent Cavities
By The Daily Meal | Healthy Living
Maybe you don't need to go to the dentist to prevent cavities, just eat more cheese-The Daily Meal
How to prevent cavities: Brush… floss… swish with mouthwash… eat cheese? A study published in an academic journal called General Dentistry suggests that eating more cheese may protect your teeth from cavities, according to Science Daily.
A sample of 68 people ranging in age from 12 to 15 years old were randomly split into three groups. One group was given Cheddar cheese, one was given milk, and the last was given sugar-free yogurt - and all three were asked to consume their assigned food or drink for three minutes, then swish with water. Researchers then measured the pH level of each person's mouth at 10, 20, and 30 minutes after consuming the food and drinks.
Vipul Yadav, the lead author of the study, says a higher pH level above 5.5 means a lower chance of cavities forming. They found that for the groups given milk and sugar-free yogurt, the pH levels remained exactly the same, meaning the dairy had no effect. But for the subjects who ate the Cheddar cheese, the pH levels quickly increased at each time interval, suggesting that cheese has anti-cavity properties.
Keep These in Mind: 10 Common Kitchen Mistakes and How to Fix Them
So cheese lovers can feel better about the amounts they consume. Does this mean we don't have to floss?
Haley Willard, The Daily Meal
How to prevent cavities: Brush… floss… swish with mouthwash… eat cheese? A study published in an academic journal called General Dentistry suggests that eating more cheese may protect your teeth from cavities, according to Science Daily.
A sample of 68 people ranging in age from 12 to 15 years old were randomly split into three groups. One group was given Cheddar cheese, one was given milk, and the last was given sugar-free yogurt - and all three were asked to consume their assigned food or drink for three minutes, then swish with water. Researchers then measured the pH level of each person's mouth at 10, 20, and 30 minutes after consuming the food and drinks.
Vipul Yadav, the lead author of the study, says a higher pH level above 5.5 means a lower chance of cavities forming. They found that for the groups given milk and sugar-free yogurt, the pH levels remained exactly the same, meaning the dairy had no effect. But for the subjects who ate the Cheddar cheese, the pH levels quickly increased at each time interval, suggesting that cheese has anti-cavity properties.
Keep These in Mind: 10 Common Kitchen Mistakes and How to Fix Them
So cheese lovers can feel better about the amounts they consume. Does this mean we don't have to floss?
Haley Willard, The Daily Meal
Five Protein Shake Rules You Should Always Follow
(ThyBlackMan.com) Your pre-or-post-workout protein shake may taste great, but if you’re not careful, it could actually undo your efforts to lose weight and be healthy.
The Pros Of Protein Shakes
PRO: For people who don’t have time to get their protein intake through food or want a quick recovery drink after a workout, protein shakes are a good alternative, according to nutritionist Keri Glassman, R.D.
What’s more, protein can aid in weight loss. Recent research published in the journal Cell found that digested proteins create a chain reaction in the digestive, nervous and circulatory systems that leave you feeling full hours after eating. That long-lasting satiety helps you eat less later on, which can mean a lower-or at least a steady-number on the scale.
While protein shakes can definitely benefit your body, there are some rules you need to follow to make sure your shake isn’t just setting you up for failure.
5 Protein Shake Rules You Should Always Follow
Make Sure There’s Enough Protein In It. Is what you’re drinking actually a protein shake? elebrity dietician Ashley Koff, R.D. That means one with healthy and adequate sources of this important nutrient. “Make sure you’re not compromising on quality, so look at what the source of protein is,” suggests Koff.
Make Sure You’re Using The Right Kinds Of Protein. It’s best to rely on whole food sources of protein whenever possible versus highly-processed forms. Organic soybeans, whole pea, sprouted quinoa, hemp, sprouted brown rice and egg whites are all excellent, healthy protein sources for your shake.
Make Sure You’re Not Using Too Much Protein. When it comes to the amount of protein you should get, more is not always better. Ideally, you want six to 15 grams of protein in your shake. Some will have as much as 20 to 30 grams, but there’s no way your body is going to absorb all of that, notes Koff. Likewise, anything less than six grams is not a decent source of protein.
Make It Yourself Whenever Possible. How can you be sure of what you’re getting? One easy way is to make them yourself. But when a blender, your favorite milk and some fresh produce are not available, pre-packaged shakes or restaurant ones can be a convenient option-just be aware of the ingredients, particularly preservatives and sugar.
Don’t Forget About Portion Sizes
Portion control is also key for healthier drinks. A super-sized protein drink, no matter what the ingredients are, will not necessarily be good for your body, and may end up causing weight gain.
“Many protein shakes have as many calories as a full meal, and some could even have a whole day’s worth,” warns Glassman. “Keep in mind: Are you using a protein shake as a post-exercise snack or as a meal replacement? Take note and monitor what you are drinking.”
Written By Lanesha Townsend
The Pros Of Protein Shakes
PRO: For people who don’t have time to get their protein intake through food or want a quick recovery drink after a workout, protein shakes are a good alternative, according to nutritionist Keri Glassman, R.D.
What’s more, protein can aid in weight loss. Recent research published in the journal Cell found that digested proteins create a chain reaction in the digestive, nervous and circulatory systems that leave you feeling full hours after eating. That long-lasting satiety helps you eat less later on, which can mean a lower-or at least a steady-number on the scale.
While protein shakes can definitely benefit your body, there are some rules you need to follow to make sure your shake isn’t just setting you up for failure.
5 Protein Shake Rules You Should Always Follow
Make Sure There’s Enough Protein In It. Is what you’re drinking actually a protein shake? elebrity dietician Ashley Koff, R.D. That means one with healthy and adequate sources of this important nutrient. “Make sure you’re not compromising on quality, so look at what the source of protein is,” suggests Koff.
Make Sure You’re Using The Right Kinds Of Protein. It’s best to rely on whole food sources of protein whenever possible versus highly-processed forms. Organic soybeans, whole pea, sprouted quinoa, hemp, sprouted brown rice and egg whites are all excellent, healthy protein sources for your shake.
Make Sure You’re Not Using Too Much Protein. When it comes to the amount of protein you should get, more is not always better. Ideally, you want six to 15 grams of protein in your shake. Some will have as much as 20 to 30 grams, but there’s no way your body is going to absorb all of that, notes Koff. Likewise, anything less than six grams is not a decent source of protein.
Make It Yourself Whenever Possible. How can you be sure of what you’re getting? One easy way is to make them yourself. But when a blender, your favorite milk and some fresh produce are not available, pre-packaged shakes or restaurant ones can be a convenient option-just be aware of the ingredients, particularly preservatives and sugar.
Don’t Forget About Portion Sizes
Portion control is also key for healthier drinks. A super-sized protein drink, no matter what the ingredients are, will not necessarily be good for your body, and may end up causing weight gain.
“Many protein shakes have as many calories as a full meal, and some could even have a whole day’s worth,” warns Glassman. “Keep in mind: Are you using a protein shake as a post-exercise snack or as a meal replacement? Take note and monitor what you are drinking.”
Written By Lanesha Townsend
Mo'Nique Reveals 80 Pound Weight Loss
Access Hollywood
Mo'Nique has been busy dropping the pounds!
The 45-year-old Oscar winner has lost an impressive 80 pounds through changing her eating habits and staying active.
The actress/comedian said her family, including husband Sidney Hicks, have helped her stay committed to her weight loss goal.
"It made me say [to myself], 'OK sis, you got these babies. The twins [Jonathan and David] are 7, [stepson] Michael's 9, Shalon's 22.' And I want to meet their babies. So, I said, 'Let me stop being selfish, and eating everything.' And I ate everything . . . I was a food junkie," she said during an interview on The Cipha Sounds & Rosenberg Show on New York's Hot 97 FM.
The actress currently weighs 218 pounds. She previously was "tipping 300" while on "The Parkers" in 1999, she said.
Mo'Nique said her workout regime includes weights, yoga, running, sit-ups and making sure she takes a minimum of 10,000 steps daily
"My goal is between 190 and 200," she explained."I am the best Mo'Nique I've ever been in my life right now."
Adding, "And I still have a ways to go. But I feel amazing."
-- Jesse Spero
Copyright 2013 by NBC Universal, Inc. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
The 45-year-old Oscar winner has lost an impressive 80 pounds through changing her eating habits and staying active.
The actress/comedian said her family, including husband Sidney Hicks, have helped her stay committed to her weight loss goal.
"It made me say [to myself], 'OK sis, you got these babies. The twins [Jonathan and David] are 7, [stepson] Michael's 9, Shalon's 22.' And I want to meet their babies. So, I said, 'Let me stop being selfish, and eating everything.' And I ate everything . . . I was a food junkie," she said during an interview on The Cipha Sounds & Rosenberg Show on New York's Hot 97 FM.
The actress currently weighs 218 pounds. She previously was "tipping 300" while on "The Parkers" in 1999, she said.
Mo'Nique said her workout regime includes weights, yoga, running, sit-ups and making sure she takes a minimum of 10,000 steps daily
"My goal is between 190 and 200," she explained."I am the best Mo'Nique I've ever been in my life right now."
Adding, "And I still have a ways to go. But I feel amazing."
-- Jesse Spero
Copyright 2013 by NBC Universal, Inc. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
A plea for African-Americans to get screened for diseases
BY JACQUELINE MUHAMMAD
A diagnosis with stage three Hodgkin lymphoma at the age of 12 led Julius Simmons of Springfield to make a lifetime commitment to health and medical research.
While urging a Springfield audience to get more involved in minority health issues, Simmons, now 42, said he learned there was little medical knowledge about the causes of cancer and its effects on his fellow African-Americans. Because of this void, he has participated in numerous cancer research studies throughout the years.
This year, more than 94,500 African-American men and more than 82,000 African-American women will be diagnosed with cancer. According to Stephen Hunt, regional director of health initiatives for the American Cancer Society, African-Americans have the highest rates of prostate and breast cancer in the country.
However, disease education and preventative care is lacking among African-American families. Community leaders from the Springfield Urban League, Springfield Community Federation, Springfield Housing Authority, American Cancer Society, Illinois Department of Public Health Center for Minority Health Services, and Poplar Place Townhomes gathered April 26 at the Springfield Community Federation for a minority health initiative in recognition of Minority Health Month.
Residents were welcomed to free health screenings including glucose, blood pressure, cholesterol and HIV/AIDS. Testing and screening was done by Wellness On Wheels, a program funded by the Illinois Department of Public Health Center for Minority Health to bring health care to families who don’t have access to screenings and testing.
Dr. Wesley McNeese, executive assistant to the dean for diversity and multicultural and minority affairs at the SIU School of Medicine, said African-Americans are reluctant to participate in medical research because of a lack of health care and education about diseases. He also said a large number of African-Americans don’t trust researchers. “There’s this history of mistrust in the African-American community so we have to convince them that situation is no longer the same and when they come into these kind of research projects that they’re going to be treated well,” he said.
He encourages people to get involved to keep research balanced. “If someone comes up with some cure or treatment for cancer and they use only white subjects to come up with answers, then they may come up with answers which are not relevant to us African-American people,” he said.
Simmons, executive director of the Springfield Community Federation, said as a child there was little medical research on children suffering from cancer. He also said that his family had dealt with cancer diagnoses before his, but his experience caused them to become more aware of their health.
He said he has become more involved in his health by changing his eating habits and his lifestyle and that through research he has learned how to take care of himself. “I can’t stress enough how important enough it is to get African-Americans participating in cancer research. It takes a sampling of the population to have an effective research program.”
For 38-year-old Hollie Morgan of Springfield, health has become a part of the discussion for her family as her children get older and learn about different diseases.
“As I’m trying to be a role model for my children I brought them with me so they could see that you don’t have to be afraid of getting your blood pressure checked or getting tested for viruses. There are a lot of people who don’t and they end up with diseases,” she said.
As part of the health initiative, Simmons took children from Brandon Drive to a community garden and helped them plant strawberries. He said taking time to encourage others to be involved in their health is important to him.
“I know and have experienced what can happen if you don’t watch your health,” he said. “It’s something as a cancer survivor that you’re constantly aware of.”
Contact Jacqueline Muhammad at [email protected].
While urging a Springfield audience to get more involved in minority health issues, Simmons, now 42, said he learned there was little medical knowledge about the causes of cancer and its effects on his fellow African-Americans. Because of this void, he has participated in numerous cancer research studies throughout the years.
This year, more than 94,500 African-American men and more than 82,000 African-American women will be diagnosed with cancer. According to Stephen Hunt, regional director of health initiatives for the American Cancer Society, African-Americans have the highest rates of prostate and breast cancer in the country.
However, disease education and preventative care is lacking among African-American families. Community leaders from the Springfield Urban League, Springfield Community Federation, Springfield Housing Authority, American Cancer Society, Illinois Department of Public Health Center for Minority Health Services, and Poplar Place Townhomes gathered April 26 at the Springfield Community Federation for a minority health initiative in recognition of Minority Health Month.
Residents were welcomed to free health screenings including glucose, blood pressure, cholesterol and HIV/AIDS. Testing and screening was done by Wellness On Wheels, a program funded by the Illinois Department of Public Health Center for Minority Health to bring health care to families who don’t have access to screenings and testing.
Dr. Wesley McNeese, executive assistant to the dean for diversity and multicultural and minority affairs at the SIU School of Medicine, said African-Americans are reluctant to participate in medical research because of a lack of health care and education about diseases. He also said a large number of African-Americans don’t trust researchers. “There’s this history of mistrust in the African-American community so we have to convince them that situation is no longer the same and when they come into these kind of research projects that they’re going to be treated well,” he said.
He encourages people to get involved to keep research balanced. “If someone comes up with some cure or treatment for cancer and they use only white subjects to come up with answers, then they may come up with answers which are not relevant to us African-American people,” he said.
Simmons, executive director of the Springfield Community Federation, said as a child there was little medical research on children suffering from cancer. He also said that his family had dealt with cancer diagnoses before his, but his experience caused them to become more aware of their health.
He said he has become more involved in his health by changing his eating habits and his lifestyle and that through research he has learned how to take care of himself. “I can’t stress enough how important enough it is to get African-Americans participating in cancer research. It takes a sampling of the population to have an effective research program.”
For 38-year-old Hollie Morgan of Springfield, health has become a part of the discussion for her family as her children get older and learn about different diseases.
“As I’m trying to be a role model for my children I brought them with me so they could see that you don’t have to be afraid of getting your blood pressure checked or getting tested for viruses. There are a lot of people who don’t and they end up with diseases,” she said.
As part of the health initiative, Simmons took children from Brandon Drive to a community garden and helped them plant strawberries. He said taking time to encourage others to be involved in their health is important to him.
“I know and have experienced what can happen if you don’t watch your health,” he said. “It’s something as a cancer survivor that you’re constantly aware of.”
Contact Jacqueline Muhammad at [email protected].
Local NAACP Urges African-Americans To Eat More Healthy Foods, Fewer Desserts
The local chapter of the NAACP is urging African-Americans to eat healthier foods and fewer desserts.
Officials said, "For the last two years the persistent presence of food deserts and lack of healthy food outlets has caused extreme hardships throughout African-American, minority and poor communities. As the misery index has increased, while life-sustaining options have decreased, the health, economic vitality and quality of life of these regions is under extreme duress. The call to eliminate food deserts and establish groceries and healthy food outlets is emphatically renewed today; the time for action is now.
"In the 2008 Farm Bill, Congress defined “food deserts” as an area with limited access to affordable and nutritious food, particularly areas composed of predominantly lower-income neighborhoods and communities. This Bill and subsequent Acts of Congress have sought to measure the accessibility, affordability, and nutritional value of foods in many of America's communities. Likewise, the Federal Government has responded to this mounting crisis by enacting a National Healthy Food Financing Initiative and other legislative acts like New Markets Tax Credits (NMTC) and by offering other financial assistance programs. Also on the Federal level, First lady Michelle Obama shed light on this issue by helping to promote the “Let's Move” Campaign.
"Tennessee likewise responded as Senator Andy Berke introduced the Tennessee Food Desert Relief Act (2011) to help address this issue. In conjunction with this action, in 2011 the NAACP and Surgeon General Dr. Regina Benjamin unveiled a “Childhood Obesity and Advocacy Guide” which called for the elimination of food deserts, more health conscious schools, and to increase recreational areas and green spaces in poor communities. Chattanooga and Hamilton County's local citizenry has also sought remedies to alleviate this crisis. In addition to a wide array of meetings, forums, and panels aimed at eradicating this epidemic, local groups and organizations have spearheaded efforts that have emphasized the benefits of community gardening, canvassed these regions to gain feedback from residents, and made available a Mobile Market so that there would be some healthy food options available to these areas.
"The economic consequences due to the presence of food deserts has likewise created a detrimental state of emergency in these communities. Groceries are the linchpins which spawn economic development in our communities. Up to a dozen storefronts and shopping centers are virtually vacant do to the loss of anchor tenants. Those businesses that remain are in danger of closing due to the loss of people visiting those areas, and new businesses are afraid to take the risk of opening in these centers due to lack of consumers. The absence of pure competition has created an environment where the price of goods can at any time escalate due to a limited market to help check this practice. Another economic consideration is to support our farmers and rural communities, many of whom depend on local groceries and markets to sell their goods. Perhaps, most importantly, many citizens have lost their jobs.
"The citizens of Chattanooga-Hamilton County deserve affordable and accessible food within a reasonable distance from the places they live, and the local government must work in concert with our Federal and State officials, as well as local citizens, to ensure that we do this because of the economic and health consequences associated with food deserts. We must address this issue with the same drive and determination as was witnessed in the construction of Enterprise South. Strategies to eliminate food deserts are the establishment of food councils; converting convenient stores to groceries; identifying lands for development; conducting food policy assessments; and offering the necessary “economic, operating, development, and alternative” packages of tax incentives and abatement that help provide the incentives to invest. Be it finally resolved, the NAACP recognizes that the areas faced with food deserts may soon experience a food famine. Likewise, we affirm that we cannot begin to solve societal problems until we begin to spark economic development that provides the necessary jobs and services to these communities that will greatly help them live healthy, productive, and sustainable lives. The federal government, state government, and local citizenry have led the way, when will our locally elected leaders and government follow suit?"
Courtesy of The Chattanoogan
Officials said, "For the last two years the persistent presence of food deserts and lack of healthy food outlets has caused extreme hardships throughout African-American, minority and poor communities. As the misery index has increased, while life-sustaining options have decreased, the health, economic vitality and quality of life of these regions is under extreme duress. The call to eliminate food deserts and establish groceries and healthy food outlets is emphatically renewed today; the time for action is now.
"In the 2008 Farm Bill, Congress defined “food deserts” as an area with limited access to affordable and nutritious food, particularly areas composed of predominantly lower-income neighborhoods and communities. This Bill and subsequent Acts of Congress have sought to measure the accessibility, affordability, and nutritional value of foods in many of America's communities. Likewise, the Federal Government has responded to this mounting crisis by enacting a National Healthy Food Financing Initiative and other legislative acts like New Markets Tax Credits (NMTC) and by offering other financial assistance programs. Also on the Federal level, First lady Michelle Obama shed light on this issue by helping to promote the “Let's Move” Campaign.
"Tennessee likewise responded as Senator Andy Berke introduced the Tennessee Food Desert Relief Act (2011) to help address this issue. In conjunction with this action, in 2011 the NAACP and Surgeon General Dr. Regina Benjamin unveiled a “Childhood Obesity and Advocacy Guide” which called for the elimination of food deserts, more health conscious schools, and to increase recreational areas and green spaces in poor communities. Chattanooga and Hamilton County's local citizenry has also sought remedies to alleviate this crisis. In addition to a wide array of meetings, forums, and panels aimed at eradicating this epidemic, local groups and organizations have spearheaded efforts that have emphasized the benefits of community gardening, canvassed these regions to gain feedback from residents, and made available a Mobile Market so that there would be some healthy food options available to these areas.
"The economic consequences due to the presence of food deserts has likewise created a detrimental state of emergency in these communities. Groceries are the linchpins which spawn economic development in our communities. Up to a dozen storefronts and shopping centers are virtually vacant do to the loss of anchor tenants. Those businesses that remain are in danger of closing due to the loss of people visiting those areas, and new businesses are afraid to take the risk of opening in these centers due to lack of consumers. The absence of pure competition has created an environment where the price of goods can at any time escalate due to a limited market to help check this practice. Another economic consideration is to support our farmers and rural communities, many of whom depend on local groceries and markets to sell their goods. Perhaps, most importantly, many citizens have lost their jobs.
"The citizens of Chattanooga-Hamilton County deserve affordable and accessible food within a reasonable distance from the places they live, and the local government must work in concert with our Federal and State officials, as well as local citizens, to ensure that we do this because of the economic and health consequences associated with food deserts. We must address this issue with the same drive and determination as was witnessed in the construction of Enterprise South. Strategies to eliminate food deserts are the establishment of food councils; converting convenient stores to groceries; identifying lands for development; conducting food policy assessments; and offering the necessary “economic, operating, development, and alternative” packages of tax incentives and abatement that help provide the incentives to invest. Be it finally resolved, the NAACP recognizes that the areas faced with food deserts may soon experience a food famine. Likewise, we affirm that we cannot begin to solve societal problems until we begin to spark economic development that provides the necessary jobs and services to these communities that will greatly help them live healthy, productive, and sustainable lives. The federal government, state government, and local citizenry have led the way, when will our locally elected leaders and government follow suit?"
Courtesy of The Chattanoogan
4 New Healthy Fast Food Options That Aren’t
Fast-food restaurants are finally starting to offer healthier options. The only problem? Many aren’t healthier.
By Amanda Geronikos, MoneyTalksNews.com
Nearly every fast food restaurant is in on America’s health craze. In the past few weeks alone, several chains have launched new or reinvented products that boast lower calorie content or less fat.
Therein lies the problem. Many of the new options aren’t all that healthy, or are barely different from their non-healthy counterparts.
Now, four examples of healthy choices that might be choices, but aren’t necessarily more healthy:
1. McDonald’s Egg White Delight
McDonald’s classic breakfast sandwich is getting a healthy counterpart: the Egg White Delight. The yolk-free sandwich includes a whole-grain English muffin, Canadian bacon, and white cheddar cheese, and is just 260 calories, as noted in a CBS report.
But a regular Egg McMuffin contains just 40 more calories, and provides more nutrients (such as protein) in the egg yolk.
2. McDonald’s McWraps
Another recent addition to McDonald’s menu, McWraps feature crispy or grilled chicken, and come in three variations: Chicken and Bacon, Sweet Chili Chicken, and Chicken and Ranch. Sounds healthy, right? Wrong.
A Chicken and Bacon McWrap with crispy (fried) chicken has 600 calories, and contains 1,420 milligrams of sodium, says McDonald’s website. A Big Mac has 550 calories.
Even the Chicken and Bacon McWrap with grilled chicken, which appears to be the healthiest of all the McWraps, is the equivalent of nearly two McDonald’s hamburgers.
3. Burger King Turkey Burger
Turkey burgers are big business these days. You’ll find them at just about every restaurant, pub and, for a limited time this spring, Burger King. The chain’s version of the sandwich weighs in at 530 calories, yet a Whopper Jr. contains just 340 calories, according to Burger King’s website.
4. Wendy’s Flatbread Grilled Chicken Sandwich
Wendy’s is testing a Flatbread Grilled Chicken Sandwich. It comes in two forms: Asiago Ranch and Smoky Honey Mustard. With ingredients like applewood-smoked bacon, Asiago cheese, and creamy Asiago ranch sauce, we know the Asiago Ranch variation can’t be all that healthy. And it’s not; it’s 530 calories, according to MyFitnessPal.
You can have almost the same thing — an Asiago Ranch Grilled Chicken Sandwich (without bacon) — for 480 calories (and it’s probably more filling too).
The bottom line
You know what you’re getting into when you enter most fast food restaurants. And many of us still opt for a Quarter Pounder or Whopper despite any healthier options offered. So my advice: Enjoy fast food every once in a while, but don’t make it a habit.
By Amanda Geronikos, MoneyTalksNews.com
Nearly every fast food restaurant is in on America’s health craze. In the past few weeks alone, several chains have launched new or reinvented products that boast lower calorie content or less fat.
Therein lies the problem. Many of the new options aren’t all that healthy, or are barely different from their non-healthy counterparts.
Now, four examples of healthy choices that might be choices, but aren’t necessarily more healthy:
1. McDonald’s Egg White Delight
McDonald’s classic breakfast sandwich is getting a healthy counterpart: the Egg White Delight. The yolk-free sandwich includes a whole-grain English muffin, Canadian bacon, and white cheddar cheese, and is just 260 calories, as noted in a CBS report.
But a regular Egg McMuffin contains just 40 more calories, and provides more nutrients (such as protein) in the egg yolk.
2. McDonald’s McWraps
Another recent addition to McDonald’s menu, McWraps feature crispy or grilled chicken, and come in three variations: Chicken and Bacon, Sweet Chili Chicken, and Chicken and Ranch. Sounds healthy, right? Wrong.
A Chicken and Bacon McWrap with crispy (fried) chicken has 600 calories, and contains 1,420 milligrams of sodium, says McDonald’s website. A Big Mac has 550 calories.
Even the Chicken and Bacon McWrap with grilled chicken, which appears to be the healthiest of all the McWraps, is the equivalent of nearly two McDonald’s hamburgers.
3. Burger King Turkey Burger
Turkey burgers are big business these days. You’ll find them at just about every restaurant, pub and, for a limited time this spring, Burger King. The chain’s version of the sandwich weighs in at 530 calories, yet a Whopper Jr. contains just 340 calories, according to Burger King’s website.
4. Wendy’s Flatbread Grilled Chicken Sandwich
Wendy’s is testing a Flatbread Grilled Chicken Sandwich. It comes in two forms: Asiago Ranch and Smoky Honey Mustard. With ingredients like applewood-smoked bacon, Asiago cheese, and creamy Asiago ranch sauce, we know the Asiago Ranch variation can’t be all that healthy. And it’s not; it’s 530 calories, according to MyFitnessPal.
You can have almost the same thing — an Asiago Ranch Grilled Chicken Sandwich (without bacon) — for 480 calories (and it’s probably more filling too).
The bottom line
You know what you’re getting into when you enter most fast food restaurants. And many of us still opt for a Quarter Pounder or Whopper despite any healthier options offered. So my advice: Enjoy fast food every once in a while, but don’t make it a habit.
#WTFIS CLEAN EATING?
Posted by Katie Golde
(Greatist.com) No, it’s not all about making sure those carrots are squeaky clean before chowing down (though that’s probably not a bad idea). While there's no hard and fast definition, clean eating is all about consuming only whole foods (think: fruits, vegetables, and whole grains), while avoiding processed and fast foods at all costs. The idea is to promote health and encourage individuals to become aware of what they are eating (not to mention the benefits of lowering sugar, sodium, and artificial ingredient intake). So what’s the fuss all about, and should you try it, too? Due to the lack of super-strict rules attached to this lifestyle, its popularity may lie in its ability to encourage healthier eating by allowing people to pick the foods they like and reap healthy rewards.
While the term "clean eating" is relatively new, the concept originates from the 1960’s and its (hippy-dippy) health-focused condemnation of diets containing high amounts of processed foods. (Keep in mind not all processed foods are equal: They span a spectrum ranging from minimally processed items like the bag of spinach you get at the grocery, to heavily processed foods like the frozen fish chicken nugget in the back of the freezer.) The closer your foods are to the minimally-processed side, the closer you are to eating clean.
The “rules” of eating clean can vary widely, and it’s important to note that this diet isn’t really about losing or gaining weight — it’s just about eating healthier. Whilesome serious clean eaters choose to forego anything that’s been processed at all — meaning they’ll stick to fresh-picked produce, and will pass on supermarket meats, dairy, and grains. Others choose more lenient plans, focusing on eating only whole foods (even if they’ve undergone some minimal processing), allowing conventional supermarket meat, veggies, and grains (though loaf bread with unrecognizable ingredients is probably off limits).
WHY IT MATTERSThe benefits to eating whole foods are plentiful. Research shows that eating fresh fruits and vegetables can aid in the prevention and control of weight gain, which can lead to a host of chronic diseases [1]. Plus, studies suggest a diet rich in these healthyfood groups can reduce the risk of cardiovascular disease, cancer, Alzheimer’s, and stroke (to name a few!). The consumption of a variety of whole grains and legumes has been linked to reduced risk of diabetes, too [2].
And we’re not the only ones on board with upping veggie intake: The US Dietary Guidelines for 2010 (the most recent) encourage eating more fruits, veggies, and whole grains and reducing the amount of sugary beverages like soda and juice.
Adding more vegetables and quinoa to the plate are great, but cutting down on the added salt and sugar is also important to clean eating (and overall health!).Research shows a reduction of dietary salt intake can help delay or prevent hypertension and decrease the chances of cardiovascular related health issues and death [3]. Additionally, 80 percent of trans fats come from processed foods (the other 20 percent take place naturally in meat and dairy products) — yikes! These trans fats increase LDL or “bad” cholesterol levels that are linked to increased cardiovascularrelated health issues.
IS IT LEGIT?All signs point to yes (though we’re not saying “all clean, all the time” is definitely the way to go). While it might not be necessary for everyone to eat clean, there don’t seem to be any downsides (other than having to pass on that nitrate-packed chili cheese dog at the ball park). Clean eating is more of a lifestyle than a diet, and its flexibility leave a lot of accountability up to each individual. The key is to being a successful clean eater is eliminating as much processed food as possible. And the great part is that it allows a high level of customization (not a fan of Brussels sprouts? No problem!). As with any change in diet or food consumption, it is always recommended to consult a health care professional (such as your doctor or registered dietitian) who may have suggestions on the best way to get started.
It’s also important to note that allowing yourself a cheat day (or meal, or week-long vacation) every once in a while can actually help you stick to that healthier diet for the long-term. Some research suggest that the occasional cheat day can actually boost metabolism by upping leptin production, which can help the body burn more calories after overeating (at least temporarily). Restricting calories can cause leptin levels (the hormone responsible for maintaining our energy balance and helping with weight loss) to decrease, but temporarily increasing calorie intake can also give a boost to leptin production [4] [5]. It’s that bump that can briefly increase metabolism (by about 30 percent, for up to 24 hours). Plus, you deserve a little reward on Friday night after a long week of healthy eating!
Want to try eating clean yourself? Making time to prepare meals each day can be tough. To make it easier, some suggest creating shopping lists for the week, month, or season and keep the list simple and manageable. Cooking double batches of a recipe can help save time, and you’ll have healthy leftovers to take to work or school the next day. The extra planning may be worth it for the body and the wallet: Research shows that foods from convenience stores are less healthy and more expensive than a well-budgeted and planned out menu from items purchased in a grocery store [6].
Introducing whole fruit and veggie smoothies and juices to your breakfast routine, as well as experimenting with new and creative salads and soups for lunch is a great way to eat cleaner each day. Another way to eat cleanly and effectively is to read each food label (including ingredients!) carefully, and to see how many nutrients the food gives you per serving; there’s nothing wrong with being aware of what’s going in that body and how it makes you feel! Plus, reading the ingredient list is often a clear giveaway as to whether a food would be considered “clean” — a long list of unpronounceable and unrecognizable ingredients is a sure giveaway that something’s been over-processed and loaded with not-so-healthy stuff.
While the term "clean eating" is relatively new, the concept originates from the 1960’s and its (hippy-dippy) health-focused condemnation of diets containing high amounts of processed foods. (Keep in mind not all processed foods are equal: They span a spectrum ranging from minimally processed items like the bag of spinach you get at the grocery, to heavily processed foods like the frozen fish chicken nugget in the back of the freezer.) The closer your foods are to the minimally-processed side, the closer you are to eating clean.
The “rules” of eating clean can vary widely, and it’s important to note that this diet isn’t really about losing or gaining weight — it’s just about eating healthier. Whilesome serious clean eaters choose to forego anything that’s been processed at all — meaning they’ll stick to fresh-picked produce, and will pass on supermarket meats, dairy, and grains. Others choose more lenient plans, focusing on eating only whole foods (even if they’ve undergone some minimal processing), allowing conventional supermarket meat, veggies, and grains (though loaf bread with unrecognizable ingredients is probably off limits).
WHY IT MATTERSThe benefits to eating whole foods are plentiful. Research shows that eating fresh fruits and vegetables can aid in the prevention and control of weight gain, which can lead to a host of chronic diseases [1]. Plus, studies suggest a diet rich in these healthyfood groups can reduce the risk of cardiovascular disease, cancer, Alzheimer’s, and stroke (to name a few!). The consumption of a variety of whole grains and legumes has been linked to reduced risk of diabetes, too [2].
And we’re not the only ones on board with upping veggie intake: The US Dietary Guidelines for 2010 (the most recent) encourage eating more fruits, veggies, and whole grains and reducing the amount of sugary beverages like soda and juice.
Adding more vegetables and quinoa to the plate are great, but cutting down on the added salt and sugar is also important to clean eating (and overall health!).Research shows a reduction of dietary salt intake can help delay or prevent hypertension and decrease the chances of cardiovascular related health issues and death [3]. Additionally, 80 percent of trans fats come from processed foods (the other 20 percent take place naturally in meat and dairy products) — yikes! These trans fats increase LDL or “bad” cholesterol levels that are linked to increased cardiovascularrelated health issues.
IS IT LEGIT?All signs point to yes (though we’re not saying “all clean, all the time” is definitely the way to go). While it might not be necessary for everyone to eat clean, there don’t seem to be any downsides (other than having to pass on that nitrate-packed chili cheese dog at the ball park). Clean eating is more of a lifestyle than a diet, and its flexibility leave a lot of accountability up to each individual. The key is to being a successful clean eater is eliminating as much processed food as possible. And the great part is that it allows a high level of customization (not a fan of Brussels sprouts? No problem!). As with any change in diet or food consumption, it is always recommended to consult a health care professional (such as your doctor or registered dietitian) who may have suggestions on the best way to get started.
It’s also important to note that allowing yourself a cheat day (or meal, or week-long vacation) every once in a while can actually help you stick to that healthier diet for the long-term. Some research suggest that the occasional cheat day can actually boost metabolism by upping leptin production, which can help the body burn more calories after overeating (at least temporarily). Restricting calories can cause leptin levels (the hormone responsible for maintaining our energy balance and helping with weight loss) to decrease, but temporarily increasing calorie intake can also give a boost to leptin production [4] [5]. It’s that bump that can briefly increase metabolism (by about 30 percent, for up to 24 hours). Plus, you deserve a little reward on Friday night after a long week of healthy eating!
Want to try eating clean yourself? Making time to prepare meals each day can be tough. To make it easier, some suggest creating shopping lists for the week, month, or season and keep the list simple and manageable. Cooking double batches of a recipe can help save time, and you’ll have healthy leftovers to take to work or school the next day. The extra planning may be worth it for the body and the wallet: Research shows that foods from convenience stores are less healthy and more expensive than a well-budgeted and planned out menu from items purchased in a grocery store [6].
Introducing whole fruit and veggie smoothies and juices to your breakfast routine, as well as experimenting with new and creative salads and soups for lunch is a great way to eat cleaner each day. Another way to eat cleanly and effectively is to read each food label (including ingredients!) carefully, and to see how many nutrients the food gives you per serving; there’s nothing wrong with being aware of what’s going in that body and how it makes you feel! Plus, reading the ingredient list is often a clear giveaway as to whether a food would be considered “clean” — a long list of unpronounceable and unrecognizable ingredients is a sure giveaway that something’s been over-processed and loaded with not-so-healthy stuff.
Do Juice Cleanses Work? 10 Truths About The Fad
HellaWella.com | By Melissa Valliant
The juice cleanse business is drawing in customers like fruit flies, promising weight loss, body detoxification and the treatment and prevention of everything from the common cold to cancer.
A nutritious juice here and there can be beneficial for your health, but when it’s taken to the extreme -- limiting your diet to strictly juices for weeks -- it not only fails to be the magic solution the fanatics are claiming it to be; it can also do more harm than good.
WHAT IS A JUICE CLEANSE/FAST?
During a juice fast or cleanse, a person limits their diet to only fresh vegetable and fruit juices and water for anywhere from a few days to several weeks. The fast focuses on freshly made, unpasteurized juice, so the usual bottles of OJ that you would pick up at the corner store wouldn’t be allowed.
People generally either buy the juices from a manufacturer of juice cleanse products or purchase a juicer and make their own concoctions at home. According to the New York Times, the new cleanses contain about 1,000 to 1,200 calories a day and often include a nut-milk component to provide a small amount of fat and protein.
Pathogens can live on all raw food, but packaged juices go through a pasteurization process that kills them. If you do make your own juices at home, make sure to only make enough for one serving so you don’t give dangerous organisms a chance to develop. And, as always, scrub that produce clean!
THE CLAIMS
1. It’s an easy way to add servings of vegetables and fruits to your diet.
The latest dietary guidelines recommend five to 13 servings of fruits and vegetables a day (2.5 to 6.5 cups per day), depending on a person’s caloric intake. The average American requires 2,000 calories a day to maintain weight and health, so the average person’s goal is nine servings, or 4.5 cups, of fruits and veggies per day. (By the way, potatoes don’t count.)
Don’t eat that much produce? Neither does anyone else. That’s one reason fans of the juice cleanse say the diet is so healthy: You can fit a lot of fruit and veggie servings into one big glass of juice.
2. We get more health benefits from fruits and veggies in juice form.
You’ll find the following sentence, or something very similar, on almost every juice cleanse website: “Although eating fruits and vegetables in their natural state does provide us with a substantial amount of vitamins and minerals, we only obtain the maximum benefits from them when they are juiced.” Proponents of the cleanses will even tell you that drinking juice “gives the digestive system a break” from breaking down fiber. In reality, fiber helps with digestion.
3. Overweight? We guarantee you’ll lose weight!
Cleanse fanatics claim the diet is great for weight loss.
4. Everything else you want a magic pill for.
Juice cleanse websites tout the diet’s ability to make you feel more energized, boost your immune system, strengthen your bones, make your skin glow and reduce your risk of illness and disease.
1. It’s dangerous for some people.
People undergoing chemotherapy, diabetics, people with nutritional deficiencies and people with kidney disease should not try a juice fast. The high sugar consumption involved in juice fasts can skyrocket blood-sugar levels in diabetics, which can result in fatigue, unexplained weight loss, blurry vision, excessive hunger and thirst, and wounds or infections that heal more slowly than usual.
According to USA Today, the high levels of potassium and minerals from excessive juice consumption can build up in the blood to hazardous levels in those with kidney disease. And the high levels of antioxidants and low levels of protein can be dangerous for those undergoing chemo.
2. Juicing is not better than whole fruits and vegetables. In fact, it removes some nutrients.
While the juice form does hydrate and supply nutrients, registered dietitian Jennifer Nelson says there’s no reliable scientific research to support claims that juicing your produce is healthier than eating it whole. Actually, the fiber and some of the antioxidants found in the skins and seeds of fruits and vegetables are often eliminated in the juicing process. For example, the white pulp in an orange provides flavonoids, but that’s usually left behind.
Because juice doesn’t offer the fiber contained in fruits and veggies, the body absorbs fructose sugar more easily, which can affect blood-sugar levels, according to Food Republic. If you do decide to try a juice cleanse, drink more veggie juices (carrots and beets not included) and limit fruit juice to one glass a day in order to avoid this potential side effect.
None of this means you shouldn’t drink juice. It simply means, instead of drinking only juice for weeks, a healthier route might just be including juices in a balanced diet of fruits, vegetables, lean protein and whole grains.
3. Juices are less filling than whole fruits and vegetables.
You’re not going to feel as satisfied and full if you drink your meals instead of chewing them, Livestrong.com explains. Additionally, the fiber that’s been left out of the juice would have helped slow consumption and make you feel more sated.
4. Juice fasts can leave out critical nutrients your body needs to function properly.
You should always be skeptical when a diet requires extreme restrictions and cuts out entire food groups. There’s a reason dietary guidelines include various categories of food: You can’t get all of your essential vitamins and minerals out of just one.
Livestrong.com explains that juice fasts frequently lack substantial amounts of protein and fat. “Few fruits contain significant amounts of fat and protein, and vegetables that contain these macronutrients — such as avocados, beans and lentils — do not lend themselves to juicing,” Livestrong says. “Without sufficient protein, your body has no raw materials with which to build new tissue. A lack of fat leaves your skin and hair in poor shape and contributes to malabsorption of fat-soluble vitamins.”
Extend your juice fast, and you might just cause serious damage. Dr. Glenn D. Braunstein, chairman of the Department of Medicine at Cedars-Sinai, says thatlonger fasts could result in electrolyte imbalances. Additionally, if you’re not getting enough calories, your body could start using muscle tissue instead of fat for energy.
5. Like most fad diets, a juice fast is not an effective way to lose weight and keep it off.
Will you lose weight? Probably — you’re cutting out all of the fat from your diet and drastically lowering your caloric intake. But you’ll most likely put it right back on after the fast.
“There’s nothing wrong with going on a juice fast for a few days,” said Dr. James Dillard, assistant clinical professor at Columbia University College of Physicians and Surgeons in New York City, on WebMD. “But it’s not a great way to lose weight, because you’ll gain it all back — you yo-yo. It’s just like the Atkins diet. The weight you lose is water weight.” And Dr. Braunstein (of Cedars-Sinai) says this type ofdeprivation can also result in dizziness, nausea, constipation, fatigue and irritability.
Additionally, if you do this to your body enough, you could permanently lower your metabolism — as if it’s not tough enough to lose weight as it is. New York Times writer Judith Newman tried a juice cleanse and wrote about her experience: “This kind of cleansing puts a lot of stress on your body,” she wrote. “Your body wants and expects food. And as with most crash diets, which is really what this is, your body thinks it’s starving. It doesn’t know it’s going to get more food. So it lowers your metabolism, and if you do this enough, it can lower your metabolism permanently.”
6. There isn’t really anything to detox.
Don’t get me wrong: A “detox diet” to rid my body of all the crap I’ve recently put in it sounds convincing, even to me. Who wouldn’t want to “cleanse” their body of all the chemicals, fat and alcohol they’ve consumed? The fact is, though, our body does an excellent job of this already; our liver, kidneys and intestines filter the unwanted things we ingest and expel them through urine, bowel movements, breath and sweat. We don’t need to punish ourselves with strict juice-only diets to eliminate the bad stuff.
People were talking about detoxification back in the early 1900s, according to QuackWatch. Supporters of the process claimed that “intestinal sluggishness causes intestinal contents to putrefy, toxins are absorbed and chronic poisoning of the body results.” Scientists abandoned this theory, though, in the 1930s, and these mysterious “toxins” that everyone keeps trying to get rid of have never been discovered.
“Our bodies are very good at eliminating all the nasties that we might ingest over the festive season,” said Dr. John Emsley, a chemical scientist quoted in the Washington Times in a story about the potential of detox diets to get rid of all the junk we put in our bodies over the holidays. The idea of detoxing our bodies by “drinking fancy bottled water or sipping herbal teas is just nonsense.”
7. It’s not cheap.
The weight loss industry is a business -- a booming one at that. As of February 2011, the weight loss market was valued at almost $60 billion, including bariatric surgery, diet soft drinks, health club revenues and more by Marketdata Enterprises. BluePrintCleanse, a popular New York-based manufacturer, will charge you $65 a day for its cleansing package of juices. Los Angeles-based Pressed Juicery offers three different cleanse packages, each providing five juices and one almond milk for a total cost of $70 a day.
Want to juice at home? Get ready to put down some money. Juicers range from $30 to $300. And since you shouldn’t be saving unpasteurized juice for later, you might want to buy one for the office while you’re at it.
8. “But my friend did it and said she felt amazing!”
It’s true. Many people who try these detox diets report having more energy and feeling more focused. However, as Mayo Clinic explains, this could be due to the belief that they’re doing something good for their bodies.
That said, you could also argue that there’s nothing wrong with a placebo effect if it does the job. As the NYT writer who tried one of these cleanses wrote, “What’s so bad about feeling a little better, even if there’s no demonstrable proof that you actually are better?”
9. It’s not going to cure cancer.
Proponents of the juice fast claim it will cure your case of the sniffles and even treat cancer. There has been no scientific evidence suggesting it will do anything but help increase your vitamin intake -- which, yes, could benefit your health, but the calorie restriction and lack of protein might actually slow healing. Your body needs all the vitamins, minerals and nutrients it can get to heal. The best thing you can do with your diet is to make sure you’re not depriving it of an essential nutrient and eat balanced, well-portioned meals.
As for cancer, the American Cancer Society states that current scientific research does not support fasting (including juice fasting) to treat it. Additionally, as previously stated, those undergoing chemotherapy should not attempt a juice fast because of the risk posed by the high levels of antioxidants and low levels of protein.
TO JUICE OR NOT TO JUICE
Look, there are some benefits to juice cleanses. If you follow it all the way through, you’ll probably feel a sense of accomplishment. You might feel like you’ve freed yourself from the control cravings had over you. Some people say it helps them break their unhealthy eating habits. And yes, for once, you’re probably getting the recommended servings of fruits and veggies, if not more, per day. But if you’re going to try a juice cleanse, make it short. It’s not healthy to restrict your body for weeks from the other nutritious foods it needs.
If you were considering doing a juice fast to lose weight, this isn’t the way to go. Moderation is key to any diet, and the best way to lose weight and keep it off is to make healthy lifestyle changes that you’ll be able to maintain throughout your life. USA Today does suggest, however, that replacing one meal with a juice in order to aid weight loss could benefit people without health concerns, as long as it’s supported with a balanced diet.
Registered dietitian Katherine Zeratsky said it best on Mayo Clinic’s website: “The best diet is a healthy diet based on fruits and vegetables, whole grains and lean sources of protein.”
CORRECTION: Formerly this post incorrectly stated that Marketdata valued the boutique cleanse segment at $60 billion; we have adjusted it to to show that this number reflects the weight loss market.
A nutritious juice here and there can be beneficial for your health, but when it’s taken to the extreme -- limiting your diet to strictly juices for weeks -- it not only fails to be the magic solution the fanatics are claiming it to be; it can also do more harm than good.
WHAT IS A JUICE CLEANSE/FAST?
During a juice fast or cleanse, a person limits their diet to only fresh vegetable and fruit juices and water for anywhere from a few days to several weeks. The fast focuses on freshly made, unpasteurized juice, so the usual bottles of OJ that you would pick up at the corner store wouldn’t be allowed.
People generally either buy the juices from a manufacturer of juice cleanse products or purchase a juicer and make their own concoctions at home. According to the New York Times, the new cleanses contain about 1,000 to 1,200 calories a day and often include a nut-milk component to provide a small amount of fat and protein.
Pathogens can live on all raw food, but packaged juices go through a pasteurization process that kills them. If you do make your own juices at home, make sure to only make enough for one serving so you don’t give dangerous organisms a chance to develop. And, as always, scrub that produce clean!
THE CLAIMS
1. It’s an easy way to add servings of vegetables and fruits to your diet.
The latest dietary guidelines recommend five to 13 servings of fruits and vegetables a day (2.5 to 6.5 cups per day), depending on a person’s caloric intake. The average American requires 2,000 calories a day to maintain weight and health, so the average person’s goal is nine servings, or 4.5 cups, of fruits and veggies per day. (By the way, potatoes don’t count.)
Don’t eat that much produce? Neither does anyone else. That’s one reason fans of the juice cleanse say the diet is so healthy: You can fit a lot of fruit and veggie servings into one big glass of juice.
2. We get more health benefits from fruits and veggies in juice form.
You’ll find the following sentence, or something very similar, on almost every juice cleanse website: “Although eating fruits and vegetables in their natural state does provide us with a substantial amount of vitamins and minerals, we only obtain the maximum benefits from them when they are juiced.” Proponents of the cleanses will even tell you that drinking juice “gives the digestive system a break” from breaking down fiber. In reality, fiber helps with digestion.
3. Overweight? We guarantee you’ll lose weight!
Cleanse fanatics claim the diet is great for weight loss.
4. Everything else you want a magic pill for.
Juice cleanse websites tout the diet’s ability to make you feel more energized, boost your immune system, strengthen your bones, make your skin glow and reduce your risk of illness and disease.
1. It’s dangerous for some people.
People undergoing chemotherapy, diabetics, people with nutritional deficiencies and people with kidney disease should not try a juice fast. The high sugar consumption involved in juice fasts can skyrocket blood-sugar levels in diabetics, which can result in fatigue, unexplained weight loss, blurry vision, excessive hunger and thirst, and wounds or infections that heal more slowly than usual.
According to USA Today, the high levels of potassium and minerals from excessive juice consumption can build up in the blood to hazardous levels in those with kidney disease. And the high levels of antioxidants and low levels of protein can be dangerous for those undergoing chemo.
2. Juicing is not better than whole fruits and vegetables. In fact, it removes some nutrients.
While the juice form does hydrate and supply nutrients, registered dietitian Jennifer Nelson says there’s no reliable scientific research to support claims that juicing your produce is healthier than eating it whole. Actually, the fiber and some of the antioxidants found in the skins and seeds of fruits and vegetables are often eliminated in the juicing process. For example, the white pulp in an orange provides flavonoids, but that’s usually left behind.
Because juice doesn’t offer the fiber contained in fruits and veggies, the body absorbs fructose sugar more easily, which can affect blood-sugar levels, according to Food Republic. If you do decide to try a juice cleanse, drink more veggie juices (carrots and beets not included) and limit fruit juice to one glass a day in order to avoid this potential side effect.
None of this means you shouldn’t drink juice. It simply means, instead of drinking only juice for weeks, a healthier route might just be including juices in a balanced diet of fruits, vegetables, lean protein and whole grains.
3. Juices are less filling than whole fruits and vegetables.
You’re not going to feel as satisfied and full if you drink your meals instead of chewing them, Livestrong.com explains. Additionally, the fiber that’s been left out of the juice would have helped slow consumption and make you feel more sated.
4. Juice fasts can leave out critical nutrients your body needs to function properly.
You should always be skeptical when a diet requires extreme restrictions and cuts out entire food groups. There’s a reason dietary guidelines include various categories of food: You can’t get all of your essential vitamins and minerals out of just one.
Livestrong.com explains that juice fasts frequently lack substantial amounts of protein and fat. “Few fruits contain significant amounts of fat and protein, and vegetables that contain these macronutrients — such as avocados, beans and lentils — do not lend themselves to juicing,” Livestrong says. “Without sufficient protein, your body has no raw materials with which to build new tissue. A lack of fat leaves your skin and hair in poor shape and contributes to malabsorption of fat-soluble vitamins.”
Extend your juice fast, and you might just cause serious damage. Dr. Glenn D. Braunstein, chairman of the Department of Medicine at Cedars-Sinai, says thatlonger fasts could result in electrolyte imbalances. Additionally, if you’re not getting enough calories, your body could start using muscle tissue instead of fat for energy.
5. Like most fad diets, a juice fast is not an effective way to lose weight and keep it off.
Will you lose weight? Probably — you’re cutting out all of the fat from your diet and drastically lowering your caloric intake. But you’ll most likely put it right back on after the fast.
“There’s nothing wrong with going on a juice fast for a few days,” said Dr. James Dillard, assistant clinical professor at Columbia University College of Physicians and Surgeons in New York City, on WebMD. “But it’s not a great way to lose weight, because you’ll gain it all back — you yo-yo. It’s just like the Atkins diet. The weight you lose is water weight.” And Dr. Braunstein (of Cedars-Sinai) says this type ofdeprivation can also result in dizziness, nausea, constipation, fatigue and irritability.
Additionally, if you do this to your body enough, you could permanently lower your metabolism — as if it’s not tough enough to lose weight as it is. New York Times writer Judith Newman tried a juice cleanse and wrote about her experience: “This kind of cleansing puts a lot of stress on your body,” she wrote. “Your body wants and expects food. And as with most crash diets, which is really what this is, your body thinks it’s starving. It doesn’t know it’s going to get more food. So it lowers your metabolism, and if you do this enough, it can lower your metabolism permanently.”
6. There isn’t really anything to detox.
Don’t get me wrong: A “detox diet” to rid my body of all the crap I’ve recently put in it sounds convincing, even to me. Who wouldn’t want to “cleanse” their body of all the chemicals, fat and alcohol they’ve consumed? The fact is, though, our body does an excellent job of this already; our liver, kidneys and intestines filter the unwanted things we ingest and expel them through urine, bowel movements, breath and sweat. We don’t need to punish ourselves with strict juice-only diets to eliminate the bad stuff.
People were talking about detoxification back in the early 1900s, according to QuackWatch. Supporters of the process claimed that “intestinal sluggishness causes intestinal contents to putrefy, toxins are absorbed and chronic poisoning of the body results.” Scientists abandoned this theory, though, in the 1930s, and these mysterious “toxins” that everyone keeps trying to get rid of have never been discovered.
“Our bodies are very good at eliminating all the nasties that we might ingest over the festive season,” said Dr. John Emsley, a chemical scientist quoted in the Washington Times in a story about the potential of detox diets to get rid of all the junk we put in our bodies over the holidays. The idea of detoxing our bodies by “drinking fancy bottled water or sipping herbal teas is just nonsense.”
7. It’s not cheap.
The weight loss industry is a business -- a booming one at that. As of February 2011, the weight loss market was valued at almost $60 billion, including bariatric surgery, diet soft drinks, health club revenues and more by Marketdata Enterprises. BluePrintCleanse, a popular New York-based manufacturer, will charge you $65 a day for its cleansing package of juices. Los Angeles-based Pressed Juicery offers three different cleanse packages, each providing five juices and one almond milk for a total cost of $70 a day.
Want to juice at home? Get ready to put down some money. Juicers range from $30 to $300. And since you shouldn’t be saving unpasteurized juice for later, you might want to buy one for the office while you’re at it.
8. “But my friend did it and said she felt amazing!”
It’s true. Many people who try these detox diets report having more energy and feeling more focused. However, as Mayo Clinic explains, this could be due to the belief that they’re doing something good for their bodies.
That said, you could also argue that there’s nothing wrong with a placebo effect if it does the job. As the NYT writer who tried one of these cleanses wrote, “What’s so bad about feeling a little better, even if there’s no demonstrable proof that you actually are better?”
9. It’s not going to cure cancer.
Proponents of the juice fast claim it will cure your case of the sniffles and even treat cancer. There has been no scientific evidence suggesting it will do anything but help increase your vitamin intake -- which, yes, could benefit your health, but the calorie restriction and lack of protein might actually slow healing. Your body needs all the vitamins, minerals and nutrients it can get to heal. The best thing you can do with your diet is to make sure you’re not depriving it of an essential nutrient and eat balanced, well-portioned meals.
As for cancer, the American Cancer Society states that current scientific research does not support fasting (including juice fasting) to treat it. Additionally, as previously stated, those undergoing chemotherapy should not attempt a juice fast because of the risk posed by the high levels of antioxidants and low levels of protein.
TO JUICE OR NOT TO JUICE
Look, there are some benefits to juice cleanses. If you follow it all the way through, you’ll probably feel a sense of accomplishment. You might feel like you’ve freed yourself from the control cravings had over you. Some people say it helps them break their unhealthy eating habits. And yes, for once, you’re probably getting the recommended servings of fruits and veggies, if not more, per day. But if you’re going to try a juice cleanse, make it short. It’s not healthy to restrict your body for weeks from the other nutritious foods it needs.
If you were considering doing a juice fast to lose weight, this isn’t the way to go. Moderation is key to any diet, and the best way to lose weight and keep it off is to make healthy lifestyle changes that you’ll be able to maintain throughout your life. USA Today does suggest, however, that replacing one meal with a juice in order to aid weight loss could benefit people without health concerns, as long as it’s supported with a balanced diet.
Registered dietitian Katherine Zeratsky said it best on Mayo Clinic’s website: “The best diet is a healthy diet based on fruits and vegetables, whole grains and lean sources of protein.”
CORRECTION: Formerly this post incorrectly stated that Marketdata valued the boutique cleanse segment at $60 billion; we have adjusted it to to show that this number reflects the weight loss market.
Breastfeeding for Six Months Can Significantly Cut Risk of Cancer Death—As Can Less Alcohol and Staying in Shape, Study Finds
Women still confused by the breast milk vs. formula debatemay want to listen up, as a new study has found exclusively breastfeeding your baby for at least six months could cut your chances of dying from cancer and all other diseases by 17 percent—and death by heart disease alone by 8 percent.
The mass study, published online Wednesday in the American Journal of Clinical Nutrition,examined breastfeeding and other lifestyle recommendations from the American Institute for Cancer Research (AICR) and its umbrella World Cancer Research Fund International and their effects on nearly 380,000 people in several European countries over 13 years.
It found that both women and men could cut their risk of death on average by a third, simply by adhering to one or several healthy lifestyle choices: keeping lean but not underweight, eating a plant-based diet, being active for at least 30 minutes daily, avoiding sugary drinks and highly caloric foods, lowering meat intake, and limiting alcohol intake.
But findings on the additional breastfeeding recommendation for women represented perhaps the freshest recommendation in the mix.
“No previous study has investigated the association between breastfeeding and mortality in the mother,” lead researcher Anne-Claire Vergnaud told Yahoo! Shine. Dr. Vergnaud, of London’s Imperial College faculty of medicine, added that a previous study found “failure to breastfeed” related to an increased risk of premenopausal breast cancer, ovarian cancer, diabetes and other conditions.
There are several connections between breastfeeding and longevity, AICR Director of Research Susan Higginbotham explained to Yahoo! Shine. "Longer breastfeeding means fewer menstrual cycles and reduced lifetime exposure to the hormonal factors, especially estrogen, that influence breast cancer risk," she said. "Physical changes in breast tissue that accompany milk production provide some protection as well." She added, that the shedding of breast tissue during lactation and the cell death after also decrease cancer risk, "because cells have potential DNA damage get shed before they can spark the cancer process."
There are even benefits for the baby, Dr. Higginbotham said, as breastfeeding decreases the likelihood that a child will be overweight during early adulthood, and being obese or overweight are major risk factors for seven different kinds of cancer.
Currently, only 16 percent of women in the U.S. exclusively breastfeed their babies for six months, according to the CDC. That percentage jumps to 36 for those exclusively breastfeeding for three months, and 47 for those who breastfeed for six months but combine it with using other nutrition sources.
For the study, researchers examined the data from the European Prospective Investigation into Cancer (EPIC), one of the world’s largest ongoing studies of diet, lifestyle and cancer. At the end of the study, nearly 24,000 participants had died of various causes. Participants in the highest healthy-lifestyle score category (5-6 points for men, 6-7 points for women) had a 34 percent lower chance of death than those in the lowest category (0-2 points for men, 0-3 points for women).
But even adhering to just one of the lifestyle recommendations—developed by AICR and WCRF in 2007—can save your life, according to the report. Maintaining a healthy BMI, for example, can lower your risk of disease-caused mortality by 22 percent, while eating a plant-based diet can lower it by 21 percent.
“We’ve known for years that following AICR’s lifestyle advice could cut the worldwide incidence of cancer cases by about one-third,” Dr. Higginbotham said of the study results. “Today we have evidence on mortality, which shows that this same practical advice could also save millions of lives from cancer and other chronic diseases around the world.”
The mass study, published online Wednesday in the American Journal of Clinical Nutrition,examined breastfeeding and other lifestyle recommendations from the American Institute for Cancer Research (AICR) and its umbrella World Cancer Research Fund International and their effects on nearly 380,000 people in several European countries over 13 years.
It found that both women and men could cut their risk of death on average by a third, simply by adhering to one or several healthy lifestyle choices: keeping lean but not underweight, eating a plant-based diet, being active for at least 30 minutes daily, avoiding sugary drinks and highly caloric foods, lowering meat intake, and limiting alcohol intake.
But findings on the additional breastfeeding recommendation for women represented perhaps the freshest recommendation in the mix.
“No previous study has investigated the association between breastfeeding and mortality in the mother,” lead researcher Anne-Claire Vergnaud told Yahoo! Shine. Dr. Vergnaud, of London’s Imperial College faculty of medicine, added that a previous study found “failure to breastfeed” related to an increased risk of premenopausal breast cancer, ovarian cancer, diabetes and other conditions.
There are several connections between breastfeeding and longevity, AICR Director of Research Susan Higginbotham explained to Yahoo! Shine. "Longer breastfeeding means fewer menstrual cycles and reduced lifetime exposure to the hormonal factors, especially estrogen, that influence breast cancer risk," she said. "Physical changes in breast tissue that accompany milk production provide some protection as well." She added, that the shedding of breast tissue during lactation and the cell death after also decrease cancer risk, "because cells have potential DNA damage get shed before they can spark the cancer process."
There are even benefits for the baby, Dr. Higginbotham said, as breastfeeding decreases the likelihood that a child will be overweight during early adulthood, and being obese or overweight are major risk factors for seven different kinds of cancer.
Currently, only 16 percent of women in the U.S. exclusively breastfeed their babies for six months, according to the CDC. That percentage jumps to 36 for those exclusively breastfeeding for three months, and 47 for those who breastfeed for six months but combine it with using other nutrition sources.
For the study, researchers examined the data from the European Prospective Investigation into Cancer (EPIC), one of the world’s largest ongoing studies of diet, lifestyle and cancer. At the end of the study, nearly 24,000 participants had died of various causes. Participants in the highest healthy-lifestyle score category (5-6 points for men, 6-7 points for women) had a 34 percent lower chance of death than those in the lowest category (0-2 points for men, 0-3 points for women).
But even adhering to just one of the lifestyle recommendations—developed by AICR and WCRF in 2007—can save your life, according to the report. Maintaining a healthy BMI, for example, can lower your risk of disease-caused mortality by 22 percent, while eating a plant-based diet can lower it by 21 percent.
“We’ve known for years that following AICR’s lifestyle advice could cut the worldwide incidence of cancer cases by about one-third,” Dr. Higginbotham said of the study results. “Today we have evidence on mortality, which shows that this same practical advice could also save millions of lives from cancer and other chronic diseases around the world.”
5 Muscle Myths You Should Stop Believing
By FitSugar | Love + Sex
It may be April Fools' day, but it's time to stop fooling yourself; many often-believed "facts" about strength-training are actually false. Here are five common myths about muscles, and why they aren't true.
Heavy weights make you bulk up: It's a common belief: lifting heavy weights will have you looking more bodybuilder than long and lean. But in reality, your muscles won't get Ms. Olympia-sized from lifting a 20-pound kettlebell; the size of your muscles is related to your genes and strength-training routine, not the size of your weights. Using heavier weights actually saves you time - studies show that you will get the same results when lifting heavier weights for fewer reps as you do with lifting lighter weights for longer. But no matter what size weight you use, make sure you choose one that is challenging your body the right way. The American Council on Exercise recommends that you choose a weight that fatigues your muscles within 90 seconds (aka makes you unable to perform another rep correctly), since that's within the limit of your muscles' supply of anaerobic energy.
Heavy weights make you bulk up: It's a common belief: lifting heavy weights will have you looking more bodybuilder than long and lean. But in reality, your muscles won't get Ms. Olympia-sized from lifting a 20-pound kettlebell; the size of your muscles is related to your genes and strength-training routine, not the size of your weights. Using heavier weights actually saves you time - studies show that you will get the same results when lifting heavier weights for fewer reps as you do with lifting lighter weights for longer. But no matter what size weight you use, make sure you choose one that is challenging your body the right way. The American Council on Exercise recommends that you choose a weight that fatigues your muscles within 90 seconds (aka makes you unable to perform another rep correctly), since that's within the limit of your muscles' supply of anaerobic energy.
- Soreness comes from lactic acid buildup: It's an often-quoted principle that the delayed onset muscle soreness (DOMS) you feel in the days after your workout is from lactic acid in your body. In fact, DOMS is a symptom of micro tears in the muscles that happen when you work out. Lactic acid does play a part in your workout, however, since it is the cause of that burning sensation you feel when working your muscles. It actually fuels muscles to help you work out longer, so pushing past that burning sensation will help you increase your strength and endurance.
- If you stop exercising, your muscle turns into fat: Once you've got your workout routine down, you'll be surprised at how toned you feel. But something like a vacation or sickness can set your regimen back, sometimes leading to weight gain. While many people believe the weight gain is from muscles turning into fat, both tissues are completely different and can't convert from one to the other (similarly, there's no way to make muscles leaner, since they are already fat-free). Instead, building muscle helps burn fat, so when you have less of it, your metabolism rate will be lower.
- Stretching muscles before a workout helps: Whether it's indoctrinated in you from years of high school sports or just part of your routine, many people think that cold stretching before a workout helps them perform better. In fact, stretching before exercising has been shown to be a waste of time and detrimental before certain workouts, like lifting weights. Instead, save the hamstring stretches for after your workout, and warm up muscles before with a few minutes of low-intensity cardio or one of these dynamic stretches.
- You shouldn't exercise with sore muscles: You took a butt-burning barre class yesterday, and now you can barely walk without wincing. You may think that you shouldn't work out again so soon afterward, but in reality, the right kind of exercise can not only make your sore muscles feel better, but also help you recover faster. Just make sure you aren't focusing too much on the affected area. If yesterday's workout included lower-body work, spend today focusing on your upper body, do a less-intense cardio session, or give weary muscles a good stretch in yoga class. Find out what else you should do when exercising with sore muscles here.
Physician launches Black health website
By Starla Muhammad
(FinalCall.com) - The glaring realities facing the Black community’s health and well-being are in a state of emergency. Whether it is high blood pressure, diabetes, HIV/AIDS, various forms of cancer or obesity, Blacks in many cases have the unfortunate distinction as the leading sufferers of these health maladies.
Dr. Corey Hebert aims to help tackle these dilemmas via cyberspace, with the launch of BlackHealthTV.com, an online social media and video website geared toward a community overwrought with preventable and treatable ailments and diseases.
Launched in October, Dr. Hebert hopes by making health information available online in an interactive format more people will be privy to information that can save their lives or at the very least help them make more well-informed health decisions.
“I was sitting at a table in New York with a bunch of very educated African Americans and one of the guys at the table had a Ph.D. from MIT (Massachusetts Institute of Technology) and he burned himself with a plate at the table,” explained Dr. Hebert when asked what inspired him to launch BlackHealthTV.com.
“The first thing he told me was, ‘Man let me get some butter so I can put it on this burn.’ And I explained to him that’s the worst thing that you could ever put on a burn. You should never put butter on a burn,” Dr. Herbert told The Final Call in an exclusive interview. Applying butter on a burn can cause infection.
The man continued to insist butter was the answer telling Dr. Hebert, “trust me.”
“I said trust you? I’m a medical doctor and I’m telling you that you’re not supposed to put butter on a burn … everybody at the table disagreed with me,” said Dr. Hebert.
That encounter led him to conduct a poll of 1,000 Black people across the country of varying socio-economic status and education levels. The results said Dr. Hebert was 85 percent thought butter was the correct first-aid remedy.
“The lack of information is appalling and we know that whatever was out there is not working because the health disparities are increasing. If they’re increasing I just felt I had to do something,” continued Dr. Hebert, an award-winning medical journalist and regular contributor on the Dr. OZ Show.
Indeed, the statistics are daunting. According to the Center for Disease Control (CDC), the news regarding Black Americans and optimum health is not good.
Black men have higher rates of getting and dying from prostate cancer. Black women are 1.4 times more likely to die from breast cancer than White women. Blacks are more likely to die from asthma.
An estimated 3.7 million or 14.7 percent of all non-Hispanic Blacks age 20 and older have diabetes, the leading cause of heart disease, stroke and kidney disease.
In 2009 a staggering 44 percent of all new HIV infections were Black, despite being only 14 percent of the total U.S. population, and 45 percent of Black adults are obese.
What makes BlackHealthTV.com unique is that it is not text heavy, but features video presentations with health tips, health news, recipes, and information on children’s health.
Visitors to the site can also sign up to receive “health tips of the day” via email.
Using modern technology is an opportunity for more access to information, and though Blacks still lag somewhat behind when it comes to the “digital divide,” the gap is closing.
The Pew Research Center notes that 44 percent of Blacks are smart phone users and are more likely than Whites to use their cell phones for accessing Internet and multimedia content. The percentage of Blacks that use the Internet increased from 35 percent in 2000 to 71 percent in 2011, according to Pew.
It is this reason; BlackHealthTV.com is formatted different than other health websites explained Dr. Hebert.
“African Americans search for “health” more than any other group on the Internet and have downloaded more health apps for iPhones than any other group,” said Dr. Hebert, co-founder and CEO of the site.
Other health sites are mostly written word, which can be intimidating to many, he explained.
“I have friends that are Master’s degree people that really can’t decipher some of the stuff on WEB M.D., so the only way that an African American or any minority group or any majority group for that matter can get information and really understand it is if it’s delivered in a way that makes them feel very comfortable,” said Dr. Hebert.
The online video concept grew from there he explained.
“When I start off my videos about diabetes and they start off by saying, ‘You got sugar. Let me tell you what sugar is.’ It puts African Americans at rest about the anxiety about his or her diabetes because I’m speaking to them in a way that they understand and they can appreciate,” said the Baton Rouge, La. native who was raised by a single mother and went on to graduate Morehouse College and Meharry Medical College.
Dr. Hebert said the most important thing to him is that for the first time, a Black person who may not be able to read can now access health information on demand.
Through BlackHealthTV.com, Dr. Hebert plans to link up with other Black organizations.
“That’s my goal. To partner with every Black organization in America and have our content be available to them on their website and any other way that they’d like to get it. We also envision in the long term to be able to have an actual television network called Black Health TV where we have all health content for African Americans, twenty-four seven,” said Dr. Hebert who specializes in pediatrics and emergency medicine.
Making sure the Black community has easy to access information to guide them toward making wiser choices when it comes to their health is what drives Dr. Hebert, who has been featured also on the Discovery Channel, The Oprah Winfrey Show and other major networks.
“I had never been to a classroom with Black people until I got to Morehouse College and that really changed my life and I knew at that point that I was going to have to take care of my people, at all cost. I don’t care what I have to do, I’m going to make sure that at the very least that an African American man or woman can make a poor choice but that poor choice that they make is based on the education that they have and that’s a choice that they’ve really made,” he explained.
The poor health and dietary choices Black people continue to make, said Dr. Hebert are not based on education or fact, something he hopes will eventually change.
“Before I die, you’re going to have all the facts in your mind and if you want to choose to do the wrong thing, that’s your choice. That’s what White people have; that’s what Hispanic people are being able to get right now; that’s what we need to have too and that’s the goal for me. To make sure that I empower every African American, or African for that matter, to have the health information that they need to make the right decisions for their health,” said Dr. Hebert.
Dr. Corey Hebert aims to help tackle these dilemmas via cyberspace, with the launch of BlackHealthTV.com, an online social media and video website geared toward a community overwrought with preventable and treatable ailments and diseases.
Launched in October, Dr. Hebert hopes by making health information available online in an interactive format more people will be privy to information that can save their lives or at the very least help them make more well-informed health decisions.
“I was sitting at a table in New York with a bunch of very educated African Americans and one of the guys at the table had a Ph.D. from MIT (Massachusetts Institute of Technology) and he burned himself with a plate at the table,” explained Dr. Hebert when asked what inspired him to launch BlackHealthTV.com.
“The first thing he told me was, ‘Man let me get some butter so I can put it on this burn.’ And I explained to him that’s the worst thing that you could ever put on a burn. You should never put butter on a burn,” Dr. Herbert told The Final Call in an exclusive interview. Applying butter on a burn can cause infection.
The man continued to insist butter was the answer telling Dr. Hebert, “trust me.”
“I said trust you? I’m a medical doctor and I’m telling you that you’re not supposed to put butter on a burn … everybody at the table disagreed with me,” said Dr. Hebert.
That encounter led him to conduct a poll of 1,000 Black people across the country of varying socio-economic status and education levels. The results said Dr. Hebert was 85 percent thought butter was the correct first-aid remedy.
“The lack of information is appalling and we know that whatever was out there is not working because the health disparities are increasing. If they’re increasing I just felt I had to do something,” continued Dr. Hebert, an award-winning medical journalist and regular contributor on the Dr. OZ Show.
Indeed, the statistics are daunting. According to the Center for Disease Control (CDC), the news regarding Black Americans and optimum health is not good.
Black men have higher rates of getting and dying from prostate cancer. Black women are 1.4 times more likely to die from breast cancer than White women. Blacks are more likely to die from asthma.
An estimated 3.7 million or 14.7 percent of all non-Hispanic Blacks age 20 and older have diabetes, the leading cause of heart disease, stroke and kidney disease.
In 2009 a staggering 44 percent of all new HIV infections were Black, despite being only 14 percent of the total U.S. population, and 45 percent of Black adults are obese.
What makes BlackHealthTV.com unique is that it is not text heavy, but features video presentations with health tips, health news, recipes, and information on children’s health.
Visitors to the site can also sign up to receive “health tips of the day” via email.
Using modern technology is an opportunity for more access to information, and though Blacks still lag somewhat behind when it comes to the “digital divide,” the gap is closing.
The Pew Research Center notes that 44 percent of Blacks are smart phone users and are more likely than Whites to use their cell phones for accessing Internet and multimedia content. The percentage of Blacks that use the Internet increased from 35 percent in 2000 to 71 percent in 2011, according to Pew.
It is this reason; BlackHealthTV.com is formatted different than other health websites explained Dr. Hebert.
“African Americans search for “health” more than any other group on the Internet and have downloaded more health apps for iPhones than any other group,” said Dr. Hebert, co-founder and CEO of the site.
Other health sites are mostly written word, which can be intimidating to many, he explained.
“I have friends that are Master’s degree people that really can’t decipher some of the stuff on WEB M.D., so the only way that an African American or any minority group or any majority group for that matter can get information and really understand it is if it’s delivered in a way that makes them feel very comfortable,” said Dr. Hebert.
The online video concept grew from there he explained.
“When I start off my videos about diabetes and they start off by saying, ‘You got sugar. Let me tell you what sugar is.’ It puts African Americans at rest about the anxiety about his or her diabetes because I’m speaking to them in a way that they understand and they can appreciate,” said the Baton Rouge, La. native who was raised by a single mother and went on to graduate Morehouse College and Meharry Medical College.
Dr. Hebert said the most important thing to him is that for the first time, a Black person who may not be able to read can now access health information on demand.
Through BlackHealthTV.com, Dr. Hebert plans to link up with other Black organizations.
“That’s my goal. To partner with every Black organization in America and have our content be available to them on their website and any other way that they’d like to get it. We also envision in the long term to be able to have an actual television network called Black Health TV where we have all health content for African Americans, twenty-four seven,” said Dr. Hebert who specializes in pediatrics and emergency medicine.
Making sure the Black community has easy to access information to guide them toward making wiser choices when it comes to their health is what drives Dr. Hebert, who has been featured also on the Discovery Channel, The Oprah Winfrey Show and other major networks.
“I had never been to a classroom with Black people until I got to Morehouse College and that really changed my life and I knew at that point that I was going to have to take care of my people, at all cost. I don’t care what I have to do, I’m going to make sure that at the very least that an African American man or woman can make a poor choice but that poor choice that they make is based on the education that they have and that’s a choice that they’ve really made,” he explained.
The poor health and dietary choices Black people continue to make, said Dr. Hebert are not based on education or fact, something he hopes will eventually change.
“Before I die, you’re going to have all the facts in your mind and if you want to choose to do the wrong thing, that’s your choice. That’s what White people have; that’s what Hispanic people are being able to get right now; that’s what we need to have too and that’s the goal for me. To make sure that I empower every African American, or African for that matter, to have the health information that they need to make the right decisions for their health,” said Dr. Hebert.
10 Workout Secrets From the Pros
Reviewed by Michael W. Smith, MD
Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life?
1. Be ConsistentChase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."
2. Follow an Effective Exercise RoutineThe American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.
4. Use the Buddy SystemFind a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."
5. Make Your Plan Fit Your LifeToo busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
6. Be HappyBe sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.
7. Watch the ClockYour body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," Theodosakis says.
8. Call In the ProsEspecially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."
9. Get Inspired"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.
10. Be PatientFinally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."
Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life?
1. Be ConsistentChase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."
2. Follow an Effective Exercise RoutineThe American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
- Strength training. Even 20 minutes a day twice a week will help tone the entire body.
- Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
- Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.
4. Use the Buddy SystemFind a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."
5. Make Your Plan Fit Your LifeToo busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
6. Be HappyBe sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.
7. Watch the ClockYour body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," Theodosakis says.
8. Call In the ProsEspecially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."
9. Get Inspired"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.
10. Be PatientFinally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."
Jane Fonda's favourite exercises for every age
By Susan Hornik | Chatelaine
Last month I joined took part in a fitness party hosted in honour of the 15th anniversary of the global movement "V-Day" and its One Billion Rising campaign — a call to action dedicated to bringing together one billion people to dance and rise to end violence against women and girls. I was lucky enough to spend some time chatting with Jane Fonda, who was there to support the cause and partake in some fitness herself.
It's hard to believe that since the release of her first workout video in 1982 that Jane Fonda’s 23 home exercise videos, 13 audio recordings, and five books have sold more than 17 million copies. The original Jane Fonda's Workout video remains the top grossing home video of all time! I asked the veteran fitness goddess/activist/actress — who looks much younger than her 75 years — about her five tips for staying fit as you age:
1. Exercise for your brain
“More than any of those brain games, exercise is very, very important for brain health. Psychologists recommend exercise for people with depression because when you’re working out, you're increasing the endorphin level in your body and endorphins are feel-good hormones. When I don't exercise, I miss the presence of hormones.”
2. Do aerobics no matter what your age
“When you get older, your brain shrinks, especially the pre-frontal cortex which is the seed of executive powers — decision making, planning. You can minimize the shrinkage by working out, especially aerobic-based movement. It really doesn't matter what you do, as long as you keep active! Of course I can't do what I used to - jump up and down and dance — but I still find ways to move my body. There's always something that you can do that helps keep you active.”
3. Dance — even if it’s slowly
“Dancing is loving and empowering — you take up space, it's good for your heart and brain. It's aerobic and gives off energy and it's also spiritual, uplifting, powerful, holy and sexual! So that's why we should dance! It's wonderful! I can still dance, not up and down and very intense, but I can swing from side to side and shuffle along. I thought I was too old to do Zumba, but then I realized you could do Zumba slow! It's a state of mind and I really like that.”
4. Do winter sports
“Anything outdoors is great. Now I can't ski downhill anymore so I snowshoe. Too many people say that they can't do what they used to do because they have aches and pains. But you have to find what you can do!”
5. You’re never too old for yoga
There is a lot I still like to do, even at my age. I can still lift light weights, I can still swim, I can still walk. I just want to keep myself looking and feeling good. I also like yoga. In the morning, I love to do a few sun salutations. It wakes me up and gets my body going. And if you don't like the gym, try one of my videos. They're all primetime for baby boomers and older people. I get letters from people who are 80 saying, ‘I've never worked out in my life until now and this has changed my life.’
I've done aerobic ones, I've done weight training ones, I've done yoga ones, they're amazing and they're all best sellers.”
It's hard to believe that since the release of her first workout video in 1982 that Jane Fonda’s 23 home exercise videos, 13 audio recordings, and five books have sold more than 17 million copies. The original Jane Fonda's Workout video remains the top grossing home video of all time! I asked the veteran fitness goddess/activist/actress — who looks much younger than her 75 years — about her five tips for staying fit as you age:
1. Exercise for your brain
“More than any of those brain games, exercise is very, very important for brain health. Psychologists recommend exercise for people with depression because when you’re working out, you're increasing the endorphin level in your body and endorphins are feel-good hormones. When I don't exercise, I miss the presence of hormones.”
2. Do aerobics no matter what your age
“When you get older, your brain shrinks, especially the pre-frontal cortex which is the seed of executive powers — decision making, planning. You can minimize the shrinkage by working out, especially aerobic-based movement. It really doesn't matter what you do, as long as you keep active! Of course I can't do what I used to - jump up and down and dance — but I still find ways to move my body. There's always something that you can do that helps keep you active.”
3. Dance — even if it’s slowly
“Dancing is loving and empowering — you take up space, it's good for your heart and brain. It's aerobic and gives off energy and it's also spiritual, uplifting, powerful, holy and sexual! So that's why we should dance! It's wonderful! I can still dance, not up and down and very intense, but I can swing from side to side and shuffle along. I thought I was too old to do Zumba, but then I realized you could do Zumba slow! It's a state of mind and I really like that.”
4. Do winter sports
“Anything outdoors is great. Now I can't ski downhill anymore so I snowshoe. Too many people say that they can't do what they used to do because they have aches and pains. But you have to find what you can do!”
5. You’re never too old for yoga
There is a lot I still like to do, even at my age. I can still lift light weights, I can still swim, I can still walk. I just want to keep myself looking and feeling good. I also like yoga. In the morning, I love to do a few sun salutations. It wakes me up and gets my body going. And if you don't like the gym, try one of my videos. They're all primetime for baby boomers and older people. I get letters from people who are 80 saying, ‘I've never worked out in my life until now and this has changed my life.’
I've done aerobic ones, I've done weight training ones, I've done yoga ones, they're amazing and they're all best sellers.”
New website to focus on health, wellness for African-American men
By Guy Boulton of the Journal Sentinel
Two veterans of the Milwaukee media market have launched a website - Brain Brawn & Body - that focuses on health and wellness for African-American men.
Eric Von, a former television reporter and host of The Morning Magazine on WMCS (1290 AM), got the idea for the site about three years ago.
"The information is out there," Von said, "but no one has taken the time to present it to an audience that really does want it."
African-American men have higher rates of heart disease, diabetes and other chronic diseases than white men and are at a much higher risk of prostrate cancer, stroke and other conditions.
Faithe Colas, former sales manager and publisher of Milwaukee Courier and now community relations director for the Salvation Army of Greater Milwaukee, is co-founder of the website.
Brain Brawn & Body, which went live on Thursday, has sponsorship agreements with Wheaton Franciscan Healthcare and the American Cancer Society. It also has a partnership with the Milwaukee Health Department.
"We thought it was a great project to help launch," said Theresa Jones, vice president of diversity and inclusion strategies for Wheaton Franciscan.
In the past year, for instance, Wheaton Franciscan has treated four African American men under 30 for strokes. Each was unaware that they had high blood pressure.
"We know the need to get the message out to community," Jones said.
Wheaton Franciscan and the Milwaukee Health Department will provide content for the website, Von said. He also has recruited contributors who will write about fitness, nutrition, personal finance and other topics.
"There really are people who see a need for this information," he said, "and they want to contribute for this reason."
The Zilber School of Public Health at the University of Wisconsin-Milwaukee has expressed interest in working with the website. Von hopes to recruit writers or contributors from other health systems as well as community health centers.
Work began in earnest about a year ago and gained momentum when Von and Colas found Cindy Wendland, the website's designer.
"We knew then that we could get this done," Von said.
Michelle Hinton, director of community partnerships for the American Cancer Society, said the website is a way to get information to African American men.
"It is so much needed in our community," Hinton said of the website. "Our African-American men are dying unnecessarily."
Eric Von, a former television reporter and host of The Morning Magazine on WMCS (1290 AM), got the idea for the site about three years ago.
"The information is out there," Von said, "but no one has taken the time to present it to an audience that really does want it."
African-American men have higher rates of heart disease, diabetes and other chronic diseases than white men and are at a much higher risk of prostrate cancer, stroke and other conditions.
Faithe Colas, former sales manager and publisher of Milwaukee Courier and now community relations director for the Salvation Army of Greater Milwaukee, is co-founder of the website.
Brain Brawn & Body, which went live on Thursday, has sponsorship agreements with Wheaton Franciscan Healthcare and the American Cancer Society. It also has a partnership with the Milwaukee Health Department.
"We thought it was a great project to help launch," said Theresa Jones, vice president of diversity and inclusion strategies for Wheaton Franciscan.
In the past year, for instance, Wheaton Franciscan has treated four African American men under 30 for strokes. Each was unaware that they had high blood pressure.
"We know the need to get the message out to community," Jones said.
Wheaton Franciscan and the Milwaukee Health Department will provide content for the website, Von said. He also has recruited contributors who will write about fitness, nutrition, personal finance and other topics.
"There really are people who see a need for this information," he said, "and they want to contribute for this reason."
The Zilber School of Public Health at the University of Wisconsin-Milwaukee has expressed interest in working with the website. Von hopes to recruit writers or contributors from other health systems as well as community health centers.
Work began in earnest about a year ago and gained momentum when Von and Colas found Cindy Wendland, the website's designer.
"We knew then that we could get this done," Von said.
Michelle Hinton, director of community partnerships for the American Cancer Society, said the website is a way to get information to African American men.
"It is so much needed in our community," Hinton said of the website. "Our African-American men are dying unnecessarily."
Group Inspires African American Women to Adopt Healthy Lifestyle
By Mary Harris
A national effort is under way to improve the health of African American women by encouraging them to join local running groups, one of which is jogging through the Southland.
"We’re changing lives. This has been a movement," said Akilah Calhoun, ambassador for Black Girls Run.
"Black Girls Run is really about getting African American women resources and encouragement to adopt a healthy lifestyle."
Making fitness a priority is especially critical for black women, who as a group have the highest rates of obesity in the country.
Health experts say nearly 80 percent of black women are overweight or obese. And being overweight can lead to chronic health problems, like diabetes and high blood pressure.
A movement about moving, Black Girls Run is determined to inspire change. Member Belinda Tucker said that is part of what motivated her to run.
"We would like to change the behavior of a whole group of people, one woman at a time," she said.
But for people who are overwhelmed about running, Calhoun insists that Black Girls Run is not exclusively about running.
"Walking before you run is really our motto," Calhoun said. "We don’t want women to be intimidated."
Wendy Walker agrees.
"If you think, hey, I can run as far as I’d like to and then I can go into a fast walk, it really helps your confidence," she said.
Running with Black Girls Run is a group experience that celebrates each individual achievement.
Like many of the women in the group, Dionne Scrivens had never run before joining Black Girls Run.
"I never walked, ran, and did anything," she said. "I was a complete couch potato. Now, I look forward to the weekly runs."
Established in 2009, BGR boasts 69 running groups across the country. Many of the women involved say that running with a group can be more motivating and fun than running by themselves.
"When you run by yourself it’s one thing, but when you have a group behind you, you feel like you can do so much more," said Ebony Martin.
The course run in Carson is nearly 3 miles long. It is a time for the ladies to work on their stride, release stress and connect with each other. However, according to BGR member Gina Thomas Sanford, it is not a time for small talk.
"We talk about running and trying to make it to the end," she said.
Just the thought of it makes her collapse into grateful laughter.
"Thank you Lord, I made it to the end. I made it to the end!"
When the ladies reach the end of the course, they run through a "cheer tunnel." The women line up and shout each other in. There are high fives and the wild ringing of an oddly inspiring cowbell.
DeLania Braden said she feels great when she crosses the finish line.
"My blood is pumping. I’m hungry. I feel a sense of accomplishment," she said. "I’ve never been a runner before but BGR has brought me out and there is no stopping."
Braden is now preparing to run her first 5k race in April.
These women connect through sweat, a real commitment to their own health and the hope that their example will encourage others.
As they round up to say good night, Calhoun congratulates the ladies, and looks ahead.
"Good job tonight, ladies. So good to see you; see you next week."
"We’re changing lives. This has been a movement," said Akilah Calhoun, ambassador for Black Girls Run.
"Black Girls Run is really about getting African American women resources and encouragement to adopt a healthy lifestyle."
Making fitness a priority is especially critical for black women, who as a group have the highest rates of obesity in the country.
Health experts say nearly 80 percent of black women are overweight or obese. And being overweight can lead to chronic health problems, like diabetes and high blood pressure.
A movement about moving, Black Girls Run is determined to inspire change. Member Belinda Tucker said that is part of what motivated her to run.
"We would like to change the behavior of a whole group of people, one woman at a time," she said.
But for people who are overwhelmed about running, Calhoun insists that Black Girls Run is not exclusively about running.
"Walking before you run is really our motto," Calhoun said. "We don’t want women to be intimidated."
Wendy Walker agrees.
"If you think, hey, I can run as far as I’d like to and then I can go into a fast walk, it really helps your confidence," she said.
Running with Black Girls Run is a group experience that celebrates each individual achievement.
Like many of the women in the group, Dionne Scrivens had never run before joining Black Girls Run.
"I never walked, ran, and did anything," she said. "I was a complete couch potato. Now, I look forward to the weekly runs."
Established in 2009, BGR boasts 69 running groups across the country. Many of the women involved say that running with a group can be more motivating and fun than running by themselves.
"When you run by yourself it’s one thing, but when you have a group behind you, you feel like you can do so much more," said Ebony Martin.
The course run in Carson is nearly 3 miles long. It is a time for the ladies to work on their stride, release stress and connect with each other. However, according to BGR member Gina Thomas Sanford, it is not a time for small talk.
"We talk about running and trying to make it to the end," she said.
Just the thought of it makes her collapse into grateful laughter.
"Thank you Lord, I made it to the end. I made it to the end!"
When the ladies reach the end of the course, they run through a "cheer tunnel." The women line up and shout each other in. There are high fives and the wild ringing of an oddly inspiring cowbell.
DeLania Braden said she feels great when she crosses the finish line.
"My blood is pumping. I’m hungry. I feel a sense of accomplishment," she said. "I’ve never been a runner before but BGR has brought me out and there is no stopping."
Braden is now preparing to run her first 5k race in April.
These women connect through sweat, a real commitment to their own health and the hope that their example will encourage others.
As they round up to say good night, Calhoun congratulates the ladies, and looks ahead.
"Good job tonight, ladies. So good to see you; see you next week."
View more videos at: http://nbclosangeles.com.
African-Americans face uphill HIV fight
BY MARY JO LAYTON STAFF WRITER
A 20-year-old diagnosed with HIV or AIDS today can expect to live 50 years, due to groundbreaking advances in treatment since the discovery of the virus 30 years ago.
ELIZABETH LARA / STAFF PHOTOGRAPHR
Dr. Michael Lange of St. Joseph's Regional Medical Center in Paterson.
Despite the progress, troubling trends remain: 47,500 new cases of HIV infection are diagnosed each year in the U.S.
And in the African-American community, the statistics are even more grim: The virus continues to strike a disproportionate number of blacks, and their death rates are higher than other ethnic groups.
In New Jersey, African-Americans make up 14 percent of the population but constitute 53 percent of the people living with HIV or AIDS, according to the state Health Department.
“Although we’ve made great strides over the years in reducing transmission of HIV, every day more people become infected,” Health Commissioner Mary O’Dowd said at an event earlier this month recognizing national Black HIV-AIDS Awareness Day.
“More than 36,000 New Jersey residents are living with HIV or AIDS, and statistics tells us that too many of them are African-American,” O’Dowd said.
Even when there’s good news — a 21 percent decline in the number of new cases nationally among black women in a recent three-year period — it is muted by other statistics — the rate of infection is still 20 times higher for African-American women than white women.
Meanwhile, new infections among gay and bisexual men between the ages of 13 and 24 were up 22 percent in 2010 compared with 2008. More than half of these were among young black gay and bisexual men, who now account for more new infections than any other subgroup, according to an HIV surveillance report from 2007-10 released by the federal Centers for Disease Control and Prevention in December.
“The general feeling is that this fear of HIV has gone away for young people,” said Dr. Michael Lange, who reports an increase in young minority patients in Passaic County, which has the third-highest rate of the disease in New Jersey.
“Many young people consider it just another STD,” and aren’t as likely to practice “safe sex” and get tested, said Lange, chief of the division of infectious diseases at St. Joseph’s Regional Medical Center in Paterson. That’s because they know if they get sick, there “is medication that provides patients with an almost normal life like diabetes or hypertension,” he said.
Lange and colleagues treat about 1,200 patients at one of the state’s largest HIV clinics, which St. Joseph’s operates on Market Street in Paterson.
Experts cite a number of reasons why HIV/AIDS disproportionately affects African-Americans.
Socioeconomic factors play a role — higher rates of poverty among African-Americans may hamper access to prevention education and testing, said Dr. Sindy M. Paul, medical director of the Division of HIV, TB and STD in the state Health Department.
“If you have a greater number of people with HIV, you face a greater risk of becoming infected in your community,” Paul said. “People have relationships in their own community — sex partners tend to be of the same race and ethnicity.”
laudia, a 33-year-old Hackensack woman who was diagnosed with HIV in 2004, said she understands why people don’t get tested.
“A lot of people think, ‘This will never happen to me,’ ” she said, declining to give her last name. Claudia was diagnosed when she sought treatment for swollen glands. She said she was “shocked” to learn she was positive for HIV and insisted on a second test.
“I went into a deep depression, I didn’t want to get out of bed,” she said. “I thought I was going to die.”
Today, the model and musician is healthy — she takes no daily HIV treatment regimens, never misses her regular checkups and volunteers at Buddies of New Jersey, an HIV/AIDS support group based in Hackensack that’s “my second family.”
“I educated myself,” she said.
Claudia said she still hears from wives who have become infected by their husbands or people insisting they won’t use condoms.
“People trust too much,” she said. “They say, ‘He looks great’ or ‘She looks good.’ You cannot look at someone and judge their HIV status. Everybody needs to get tested.”
The CDC recommends getting an HIV test as part of routine health prevention for people age 13 to 64.
Yet, of the more than 1 million Americans estimated to be living with HIV, more than 20 percent are unaware of their infection, according to the CDC.
New Jersey offers free testing at more than 140 rapid HIV test sites in all 21 counties. The tests require less than single drop of blood from a fingertip or a gum swab. Results are available in 20 to 40 minutes, state officials said.
“Early detection is key to getting into treatment, managing HIV and having the best quality of life so I encourage everyone to be tested and learn their status,” O’Dowd said at the event in Trenton earlier this month.
The state has tested 96,000 people and of those 640 tested positive, Paul said. Of those infected with the virus, 65 percent are African-American. This year, 63 percent of the state and federal HIV prevention funding was targeted to the African-American community, Paul said.
“What drives HIV transmission is how much virus is around,” Paul said. “With treatment for people who are infected, the treatment lowers the viral load. The lower the viral load, the less risk of transmission. The goal of taking medication is decreasing the amount of virus you have.”
One research group found even higher incidence of the disease than what’s estimated by the CDC in Newark and five other cities. In some areas, it was six times the rate the CDC has reported, according to work by a study team and Dr. Sally Hodder, an HIV/AIDS expert at the University of Medicine and Dentistry of New Jersey-New Jersey Medical School.
“The HIV epidemic is not a generalized epidemic, it’s a series of micro-epidemics in hot spots,” with some rates of infection surpassing some sub-Saharan African countries, said Hodder, professor and vice chairwoman of the Department of Medicine. She also treats patients with HIV, AIDS and other infectious diseases at UMDNJ-University Hospital in Newark.
In the nation’s capital, for instance, 1 in 30 adults are HIV-infected – a prevalence higher than that reported in Ethiopia, Nigeria or Rwanda, Hodder and colleagues reported in “AIDS in America – Forgotten but Not Gone.” The article was published in the New England Journal of Medicine in 2010.
“We have known that black women in the U.S. are disproportionately impacted by HIV, however, the magnitude of this disparity in areas hardest hit by the HIV epidemic underscores the gravity of the problem,” Hodder said.
Women make up about one-quarter of new HIV infections, with 66 percent of these infections occurring in black women. The age-adjusted death rate of black women with HIV is about 15 times higher than it is for white women, Hodder noted.
Hodder is also conducting research in Newark about which interventions are most effective in controlling the epidemic, such as increasing HIV testing, decreasing the time from infection to testing, decreasing patient dropout during treatment and improving use of therapies to suppress the viral load.
For all the strides, Hodder notes that prevention efforts are still thwarted by a lingering problem, one that keeps countless people from getting tested.
“There is still an enormous stigma,” Hodder said. “Some people don’t get tested because they would just rather not know. You have folks that say, ‘I don’t want to know because I’m going to die anyway,’ which is not the case today.
“The reality is that we still have ongoing HIV transmission that requires focusing prevention efforts,” she said.
Email: [email protected]
ELIZABETH LARA / STAFF PHOTOGRAPHR
Dr. Michael Lange of St. Joseph's Regional Medical Center in Paterson.
Despite the progress, troubling trends remain: 47,500 new cases of HIV infection are diagnosed each year in the U.S.
And in the African-American community, the statistics are even more grim: The virus continues to strike a disproportionate number of blacks, and their death rates are higher than other ethnic groups.
In New Jersey, African-Americans make up 14 percent of the population but constitute 53 percent of the people living with HIV or AIDS, according to the state Health Department.
“Although we’ve made great strides over the years in reducing transmission of HIV, every day more people become infected,” Health Commissioner Mary O’Dowd said at an event earlier this month recognizing national Black HIV-AIDS Awareness Day.
“More than 36,000 New Jersey residents are living with HIV or AIDS, and statistics tells us that too many of them are African-American,” O’Dowd said.
Even when there’s good news — a 21 percent decline in the number of new cases nationally among black women in a recent three-year period — it is muted by other statistics — the rate of infection is still 20 times higher for African-American women than white women.
Meanwhile, new infections among gay and bisexual men between the ages of 13 and 24 were up 22 percent in 2010 compared with 2008. More than half of these were among young black gay and bisexual men, who now account for more new infections than any other subgroup, according to an HIV surveillance report from 2007-10 released by the federal Centers for Disease Control and Prevention in December.
“The general feeling is that this fear of HIV has gone away for young people,” said Dr. Michael Lange, who reports an increase in young minority patients in Passaic County, which has the third-highest rate of the disease in New Jersey.
“Many young people consider it just another STD,” and aren’t as likely to practice “safe sex” and get tested, said Lange, chief of the division of infectious diseases at St. Joseph’s Regional Medical Center in Paterson. That’s because they know if they get sick, there “is medication that provides patients with an almost normal life like diabetes or hypertension,” he said.
Lange and colleagues treat about 1,200 patients at one of the state’s largest HIV clinics, which St. Joseph’s operates on Market Street in Paterson.
Experts cite a number of reasons why HIV/AIDS disproportionately affects African-Americans.
Socioeconomic factors play a role — higher rates of poverty among African-Americans may hamper access to prevention education and testing, said Dr. Sindy M. Paul, medical director of the Division of HIV, TB and STD in the state Health Department.
“If you have a greater number of people with HIV, you face a greater risk of becoming infected in your community,” Paul said. “People have relationships in their own community — sex partners tend to be of the same race and ethnicity.”
laudia, a 33-year-old Hackensack woman who was diagnosed with HIV in 2004, said she understands why people don’t get tested.
“A lot of people think, ‘This will never happen to me,’ ” she said, declining to give her last name. Claudia was diagnosed when she sought treatment for swollen glands. She said she was “shocked” to learn she was positive for HIV and insisted on a second test.
“I went into a deep depression, I didn’t want to get out of bed,” she said. “I thought I was going to die.”
Today, the model and musician is healthy — she takes no daily HIV treatment regimens, never misses her regular checkups and volunteers at Buddies of New Jersey, an HIV/AIDS support group based in Hackensack that’s “my second family.”
“I educated myself,” she said.
Claudia said she still hears from wives who have become infected by their husbands or people insisting they won’t use condoms.
“People trust too much,” she said. “They say, ‘He looks great’ or ‘She looks good.’ You cannot look at someone and judge their HIV status. Everybody needs to get tested.”
The CDC recommends getting an HIV test as part of routine health prevention for people age 13 to 64.
Yet, of the more than 1 million Americans estimated to be living with HIV, more than 20 percent are unaware of their infection, according to the CDC.
New Jersey offers free testing at more than 140 rapid HIV test sites in all 21 counties. The tests require less than single drop of blood from a fingertip or a gum swab. Results are available in 20 to 40 minutes, state officials said.
“Early detection is key to getting into treatment, managing HIV and having the best quality of life so I encourage everyone to be tested and learn their status,” O’Dowd said at the event in Trenton earlier this month.
The state has tested 96,000 people and of those 640 tested positive, Paul said. Of those infected with the virus, 65 percent are African-American. This year, 63 percent of the state and federal HIV prevention funding was targeted to the African-American community, Paul said.
“What drives HIV transmission is how much virus is around,” Paul said. “With treatment for people who are infected, the treatment lowers the viral load. The lower the viral load, the less risk of transmission. The goal of taking medication is decreasing the amount of virus you have.”
One research group found even higher incidence of the disease than what’s estimated by the CDC in Newark and five other cities. In some areas, it was six times the rate the CDC has reported, according to work by a study team and Dr. Sally Hodder, an HIV/AIDS expert at the University of Medicine and Dentistry of New Jersey-New Jersey Medical School.
“The HIV epidemic is not a generalized epidemic, it’s a series of micro-epidemics in hot spots,” with some rates of infection surpassing some sub-Saharan African countries, said Hodder, professor and vice chairwoman of the Department of Medicine. She also treats patients with HIV, AIDS and other infectious diseases at UMDNJ-University Hospital in Newark.
In the nation’s capital, for instance, 1 in 30 adults are HIV-infected – a prevalence higher than that reported in Ethiopia, Nigeria or Rwanda, Hodder and colleagues reported in “AIDS in America – Forgotten but Not Gone.” The article was published in the New England Journal of Medicine in 2010.
“We have known that black women in the U.S. are disproportionately impacted by HIV, however, the magnitude of this disparity in areas hardest hit by the HIV epidemic underscores the gravity of the problem,” Hodder said.
Women make up about one-quarter of new HIV infections, with 66 percent of these infections occurring in black women. The age-adjusted death rate of black women with HIV is about 15 times higher than it is for white women, Hodder noted.
Hodder is also conducting research in Newark about which interventions are most effective in controlling the epidemic, such as increasing HIV testing, decreasing the time from infection to testing, decreasing patient dropout during treatment and improving use of therapies to suppress the viral load.
For all the strides, Hodder notes that prevention efforts are still thwarted by a lingering problem, one that keeps countless people from getting tested.
“There is still an enormous stigma,” Hodder said. “Some people don’t get tested because they would just rather not know. You have folks that say, ‘I don’t want to know because I’m going to die anyway,’ which is not the case today.
“The reality is that we still have ongoing HIV transmission that requires focusing prevention efforts,” she said.
Email: [email protected]
20 million new sexually transmitted infections each year
by Dr. Tyeese Gaines
Nearly 20 million new sexually transmitted infections (STIs) occur each year, says a new report. This includes syphilis, gonorrhea, hepatitis B, HIV, chlamydia, trichomoniasis, herpes simplex virus type 2 and — the most common — HPV.
These infections cost the United States $16 billion in medical costs annually, the report continues, and 110 million infections exist at any given time — keeping in mind that one person could have multiple infections at once.
Four of the STIs can be treated and cured if diagnosed early: chlamydia, gonorrhea, syphilis and trichomoniasis. However, if not caught early, it can cause a serious pelvic infection and infertility in women.
According to the Centers for Disease Control and Prevention, most sexually active people will have HPV in their lifetime. Those with a normal immune system will typically clear the virus from their bodies within two years. There is no treatment for the virus, but when the complications of HPV occur, such as genital warts, cervical cancer, penile cancer or oral cancer, there are treatments for those serious conditions.
The other STIs that can’t be treated — HIV, hepatitis B and herpes — always remain in the body. Treatment can only keep the infections at bay and the person can theoretically always pass it to their partners.
Youth are most affected. Half of all STIs occur among youth 15 to 24 years of age.
This particular report did not address African-Americans, but it has been previously shown that African-Americans are infected with sexually transmitted infections more than any other group. The latest CDC statistics show that black men and women:
Dr. Tyeese Gaines is a physician-journalist with over 10 years of print and broadcast experience, now serving as health editor for theGrio.com. Dr. Ty is also a practicing emergency medicine physician in New Jersey. Follow her on twitter at @doctorty or on Facebook.
These infections cost the United States $16 billion in medical costs annually, the report continues, and 110 million infections exist at any given time — keeping in mind that one person could have multiple infections at once.
Four of the STIs can be treated and cured if diagnosed early: chlamydia, gonorrhea, syphilis and trichomoniasis. However, if not caught early, it can cause a serious pelvic infection and infertility in women.
According to the Centers for Disease Control and Prevention, most sexually active people will have HPV in their lifetime. Those with a normal immune system will typically clear the virus from their bodies within two years. There is no treatment for the virus, but when the complications of HPV occur, such as genital warts, cervical cancer, penile cancer or oral cancer, there are treatments for those serious conditions.
The other STIs that can’t be treated — HIV, hepatitis B and herpes — always remain in the body. Treatment can only keep the infections at bay and the person can theoretically always pass it to their partners.
Youth are most affected. Half of all STIs occur among youth 15 to 24 years of age.
This particular report did not address African-Americans, but it has been previously shown that African-Americans are infected with sexually transmitted infections more than any other group. The latest CDC statistics show that black men and women:
- Are infected with chlamydia seven times as much as whites and three times as much as Hispanics
- Are infected with gonorrhea 17 times as much as whites and eight times as much as Hispanics
- Are contracting syphilis most often — for example, rates of syphilis among black men more than doubled since 2006
- Annual chlamydia screening for all sexually active women age 25 and under, as well as older women with risk factors such as new or multiple sex partners.
- Yearly gonorrhea screening for at-risk sexually active women (e.g., those with new or multiple sex partners, and women who live in communities with a high burden of disease).
- Syphilis, HIV, chlamydia, and hepatitis B screening for all pregnant women, and gonorrhea screening for at-risk pregnant women at the first prenatal visit, to protect the health of mothers and their infants.
- Screening at least once a year for syphilis, chlamydia, gonorrhea, and HIV for all sexually active gay men, bisexual men, and other men who have sex with men (MSM). MSM who have multiple or anonymous partners should be screened more frequently for STDs (i.e., at three to six month intervals). In addition, MSM who have sex in conjunction with illicit drug use (particularly methamphetamine use) or whose sex partners participate in these activities should be screened more frequently.
Dr. Tyeese Gaines is a physician-journalist with over 10 years of print and broadcast experience, now serving as health editor for theGrio.com. Dr. Ty is also a practicing emergency medicine physician in New Jersey. Follow her on twitter at @doctorty or on Facebook.
Donna Richardson Joyner: ‘Losing Weight Is Not Just Physical, It’s Spiritual’
By Lynette Holloway
Is it becoming harder and harder to stick to your resolve to lose weight as the New Year kicks in to its second month? Well, fitness guru Donna Richardson Joyner has a fitness program to help you work your plan.
In “Witness to Fitness: Pumped Up! Powered Up! All Things Are Possible” (pictured below),” Joyner combines a fitness regime of faith, healthy eating, and exercise that she tells NewsOne is sure to keep you on track. Throughout the 208-page book, she quotes scriptures, recommends low-calorie snacks, and 10-minute workouts for those days when you simply cannot fit a full workout in to your schedule.
Joyner, a member of President Barack Obama’s Council For Fitness, took time out of her busy schedule to talk about her new book and answer questions about obesity and the importance of healthy eating and fitness in the African-American community. She urges African-American women, who have the highest obesity rate of any group in the nation, and their families to join First LadyMichelle Obama’s Let’s Move! campaign and battle against negative stereotypes in the media.
NewsOne: “Witness to Fitness” is such a great idea. How did you come up with it?
Donna Richardson Joyner: Just like my “Body Gospel” faith, fitness and healthy foods DVD and church program, God placed it in my heart to write “Witness To Fitness.” Being a witness to your health is like being a witness to your faith. People have to be an eyewitness to their health and take action to become a better person with a healthy mind, spirit, and body.
You don’t waiver or compromise your faith so don’t waiver or compromise on your health. Your body is the temple of the Holy Spirit who is in you, whom you have received from God, You are not your own (1 Corinthians 6:19-20 NIV). It’s time to stop doing nothing and start doing something. Stop making excuses and start making better choices.
NO: What advice do you have for African-American women who have the highest obesity rate of any group of Americans?
DRJ: Four out of five African-American women are overweight or obese. We can’t accept this as the norm. Let’s put a stamp on it, “Not Accepted.”
The reason why I wrote “Witness To Fitness” was because I had traveled around the world helping people become healthier but my greatest challenge was not overseas it was my family, my community, my church.
I was sick and tired of being sick and tired of witnessing love ones suffer from preventable illnesses like obesity, go to heaven way to soon, know better but not do better and not appreciating good health until they experienced bad health.
My sisters, the most-precious gift you can give to yourself is not getting your hair done, or your nails manicured, not a pair of 4-inch shoes or a fabulous dress, it’s Good Health!
Your health is the power line of your life, and without it, there is no being. Sharon, a middle age woman, went to the doctor a few times complaining about her health and never following the advice of her doctor who told her to be more physically active and eat nutritional meals. Falling on deaf ears he finally said, “Would you rather exercise one hour of every day or be dead every hour of every day.”
It’s time for change and you have the power to change. Change your thinking and your actions will follow. My pastor once said, “You cannot conquer what you are not committed to moving forward.” Let’s not just pray about good health, let’s be about it. See your health as a necessity, not a luxury. I have 28-day program that will help you get started and develop habits that become a part of your lifestyle.
It will work if you work it. In the Bible it says, “Whatever you eat or drink do it for the glory of the Lord.” In other words, treasure your temple don’t trash your temple.
NO: What are some of the greatest myths surrounding Black women and obesity? Are African-American women just thick and big boned? The hook in the popular “Birthday Song” by 2 Chainz, featuring Kanye West, is “All I want for my birthday is a big booty h**.” In a sense, big booties and thick women are glorified.
DRJ: First, let’s stop saying the words big boned and thick to describe African-American women. Let’s start by saying we are fearfully and wonderfully made and we “can do all things through Christ who strengths us.” I don’t care what shape, size, color, age, or nationality you are; it’s important to be healthy. Full figure, skinny Minnie, big buns, curvy hips, tank thighs, it does not matter what you call it, take care of your body or you won’t be around to take care of others.
We have a health epidemic in Black communities and we must act now! My grandmother use to say if you take one step, the good Lord will take two.
Faith without works is dead.
First lady Michelle Obama says, “Let’s Move.” Whatever you want to call it, just do it.
NO: African-American women have long been known for their spirituality. Is that why you combined faith, food, and fitness?
DRJ: If we trust in God for everything else in our life, why won’t we trust in Him regarding our physical being? Most of us have tried diets, gadgets, and crazy programs. The one thing missing was God. By combining your faith, fitness, and healthy foods, you sow good seeds, you reap healthy returns.
Losing weight is not just physical, it’s spiritual. There are no short cuts and it’s not easy. Believe in your faith and be obedient in your actions so you can be faithfully fit and fabulous!
NO: Finally, what is your secret to staying fit? What advice can you give to other women who resolved to lose weight in 2013 and are trying to stay on track?
DRJ: I’m physically active daily and enjoy walking, swimming, golfing, dancing, hiking etc. I practice good nutrition. I treat myself once or twice a week. I have daily devotion every morning with prayer and meditation. I have used challenges, obstacles, and pains in my life to push me in to my greater purpose and calling in life. I have learned to decrease self and increase God. I serve with honor and humility.
Staying fit, having a loving heart, and a giving spirit allows me to help people around the world not just look good and feel good but to be good and do good. “To whom much is given much is required.”
The problem is not just sometimes starting but sticking to it.
Remember, God can’t bless what you don’t do.
Ask him for the grace to change. You have to want to change more then you want to stay the same. If you have started with your New Year’s resolution to lose weight or become healthier here are a few tips to keep you going:
1. Decrease processed foods, increase natural foods.
2. Drink plenty of water (8 or more glasses daily).
3. Practice moderation. If you can’t see the bottom of the plate, you have too much. Use a salad plate, eat slower, snack on fruit and veggies, no seconds, and don’t pick up the saltshaker.
4. Be transformed by the renewing of your mind. Get rid of negative self talks, stinking thinking, and lose the bad attitude.
5. If you fall off the wagon, get right back on track that day. Don’t blow the whole day, week, or month because of one mistake. It’s temporary and it shall pass the moment you call on Him to help you move forward. Call on him to push you away from the table when you are full. Call on him to get your butt up to workout after you hit the snooze button. Call on him when you don’t think you can walk another mile or stay on the StairMaster 5 more minutes.
This awakening, being a “Witness to Fitness,” is about you, it’s about me, and we are in this together. Now woman up, and do it not just for yourself, but also for your children and your family. Get pumped up, powered, and prayed up!
In “Witness to Fitness: Pumped Up! Powered Up! All Things Are Possible” (pictured below),” Joyner combines a fitness regime of faith, healthy eating, and exercise that she tells NewsOne is sure to keep you on track. Throughout the 208-page book, she quotes scriptures, recommends low-calorie snacks, and 10-minute workouts for those days when you simply cannot fit a full workout in to your schedule.
Joyner, a member of President Barack Obama’s Council For Fitness, took time out of her busy schedule to talk about her new book and answer questions about obesity and the importance of healthy eating and fitness in the African-American community. She urges African-American women, who have the highest obesity rate of any group in the nation, and their families to join First LadyMichelle Obama’s Let’s Move! campaign and battle against negative stereotypes in the media.
NewsOne: “Witness to Fitness” is such a great idea. How did you come up with it?
Donna Richardson Joyner: Just like my “Body Gospel” faith, fitness and healthy foods DVD and church program, God placed it in my heart to write “Witness To Fitness.” Being a witness to your health is like being a witness to your faith. People have to be an eyewitness to their health and take action to become a better person with a healthy mind, spirit, and body.
You don’t waiver or compromise your faith so don’t waiver or compromise on your health. Your body is the temple of the Holy Spirit who is in you, whom you have received from God, You are not your own (1 Corinthians 6:19-20 NIV). It’s time to stop doing nothing and start doing something. Stop making excuses and start making better choices.
NO: What advice do you have for African-American women who have the highest obesity rate of any group of Americans?
DRJ: Four out of five African-American women are overweight or obese. We can’t accept this as the norm. Let’s put a stamp on it, “Not Accepted.”
The reason why I wrote “Witness To Fitness” was because I had traveled around the world helping people become healthier but my greatest challenge was not overseas it was my family, my community, my church.
I was sick and tired of being sick and tired of witnessing love ones suffer from preventable illnesses like obesity, go to heaven way to soon, know better but not do better and not appreciating good health until they experienced bad health.
My sisters, the most-precious gift you can give to yourself is not getting your hair done, or your nails manicured, not a pair of 4-inch shoes or a fabulous dress, it’s Good Health!
Your health is the power line of your life, and without it, there is no being. Sharon, a middle age woman, went to the doctor a few times complaining about her health and never following the advice of her doctor who told her to be more physically active and eat nutritional meals. Falling on deaf ears he finally said, “Would you rather exercise one hour of every day or be dead every hour of every day.”
It’s time for change and you have the power to change. Change your thinking and your actions will follow. My pastor once said, “You cannot conquer what you are not committed to moving forward.” Let’s not just pray about good health, let’s be about it. See your health as a necessity, not a luxury. I have 28-day program that will help you get started and develop habits that become a part of your lifestyle.
It will work if you work it. In the Bible it says, “Whatever you eat or drink do it for the glory of the Lord.” In other words, treasure your temple don’t trash your temple.
NO: What are some of the greatest myths surrounding Black women and obesity? Are African-American women just thick and big boned? The hook in the popular “Birthday Song” by 2 Chainz, featuring Kanye West, is “All I want for my birthday is a big booty h**.” In a sense, big booties and thick women are glorified.
DRJ: First, let’s stop saying the words big boned and thick to describe African-American women. Let’s start by saying we are fearfully and wonderfully made and we “can do all things through Christ who strengths us.” I don’t care what shape, size, color, age, or nationality you are; it’s important to be healthy. Full figure, skinny Minnie, big buns, curvy hips, tank thighs, it does not matter what you call it, take care of your body or you won’t be around to take care of others.
We have a health epidemic in Black communities and we must act now! My grandmother use to say if you take one step, the good Lord will take two.
Faith without works is dead.
First lady Michelle Obama says, “Let’s Move.” Whatever you want to call it, just do it.
NO: African-American women have long been known for their spirituality. Is that why you combined faith, food, and fitness?
DRJ: If we trust in God for everything else in our life, why won’t we trust in Him regarding our physical being? Most of us have tried diets, gadgets, and crazy programs. The one thing missing was God. By combining your faith, fitness, and healthy foods, you sow good seeds, you reap healthy returns.
Losing weight is not just physical, it’s spiritual. There are no short cuts and it’s not easy. Believe in your faith and be obedient in your actions so you can be faithfully fit and fabulous!
NO: Finally, what is your secret to staying fit? What advice can you give to other women who resolved to lose weight in 2013 and are trying to stay on track?
DRJ: I’m physically active daily and enjoy walking, swimming, golfing, dancing, hiking etc. I practice good nutrition. I treat myself once or twice a week. I have daily devotion every morning with prayer and meditation. I have used challenges, obstacles, and pains in my life to push me in to my greater purpose and calling in life. I have learned to decrease self and increase God. I serve with honor and humility.
Staying fit, having a loving heart, and a giving spirit allows me to help people around the world not just look good and feel good but to be good and do good. “To whom much is given much is required.”
The problem is not just sometimes starting but sticking to it.
Remember, God can’t bless what you don’t do.
Ask him for the grace to change. You have to want to change more then you want to stay the same. If you have started with your New Year’s resolution to lose weight or become healthier here are a few tips to keep you going:
1. Decrease processed foods, increase natural foods.
2. Drink plenty of water (8 or more glasses daily).
3. Practice moderation. If you can’t see the bottom of the plate, you have too much. Use a salad plate, eat slower, snack on fruit and veggies, no seconds, and don’t pick up the saltshaker.
4. Be transformed by the renewing of your mind. Get rid of negative self talks, stinking thinking, and lose the bad attitude.
5. If you fall off the wagon, get right back on track that day. Don’t blow the whole day, week, or month because of one mistake. It’s temporary and it shall pass the moment you call on Him to help you move forward. Call on him to push you away from the table when you are full. Call on him to get your butt up to workout after you hit the snooze button. Call on him when you don’t think you can walk another mile or stay on the StairMaster 5 more minutes.
This awakening, being a “Witness to Fitness,” is about you, it’s about me, and we are in this together. Now woman up, and do it not just for yourself, but also for your children and your family. Get pumped up, powered, and prayed up!
Cancer deaths fall for African-American men, disparities remain
The latest report on cancer among African-Americans shows a good-news, bad-news scenario. While racial gaps are closing for some types of cancers, including fewer cancer deaths among African-American men, disparities are increasing for some cancers that can be found through routine screenings.
The report
Every two years, the American Cancer Society reports on the latest data, based on reports from the National Cancer Institute, the Centers for Disease Control and Prevention and the North American Association of Central Cancer Registries. The newest information includes data for the year 2009. This year’s report is published in CA: A Cancer Journal for Clinicians.
The results
The latest data show that the cancer death rate declined faster for African-American men than among white men during the latest time period. African-American men experienced a drop of 2.4% annually, compared with 1.7% among white men. That means the prevention of nearly 200,000 cancer deaths among African-Americans since the 1990s, according to the report.
“The decline is greater for black males because they started with higher rates of deaths and especially greater rates of preventable deaths,” said Dr. Otis Brawley, chief medical officer of the American Cancer Society and CNN Health conditions expert.
All races have shown declines in deaths beginning in 1991, Brawley said. The declines in black men were first noticed in 1999.
Brawley says the decline shows success in cancer prevention. Smoking cessation in the 1960s and 1970s made a big impact. Brawley also notes the importance of getting adequate treatment to the African-American population.
Decreasing disparities in care is a reason for the drop, but Brawley notes that “as in smoking cessation, we can do better.”
African-American males have higher incidence rates than whites for all cancers combined (15% higher) and for the most common cancers (including prostate, lung, colorectal, kidney, and pancreas), according to the American Cancer Society. But African-American females have lower overall incidence rates than whites for all cancers combined (6% lower) and for many cancers, including the two most common: breast and lung.
Cancer death rates remain 33% higher among African-American men than white men.
Cancer death rates among African-American women are 16% higher than among white women. "These disparities reflect unequal access to health care and other socioeconomic factors," Brawley said.
The takeaway
Despite some progress, the report reveals that while racial gaps are closing for some cancers, including lung and smoking-related cancers and for prostate cancer, the racial disparity has increased for colorectal cancer and female breast cancers. It's important to note that those cancers can be caught and treated with early screening.
"More can and should be done to accelerate this progress by making sure all Americans have equal access to cancer prevention, early detection and state-of-the-art treatments," Brawley said.
Post by: Ann J. Curley - CNN Medical Assignment Manager
The report
Every two years, the American Cancer Society reports on the latest data, based on reports from the National Cancer Institute, the Centers for Disease Control and Prevention and the North American Association of Central Cancer Registries. The newest information includes data for the year 2009. This year’s report is published in CA: A Cancer Journal for Clinicians.
The results
The latest data show that the cancer death rate declined faster for African-American men than among white men during the latest time period. African-American men experienced a drop of 2.4% annually, compared with 1.7% among white men. That means the prevention of nearly 200,000 cancer deaths among African-Americans since the 1990s, according to the report.
“The decline is greater for black males because they started with higher rates of deaths and especially greater rates of preventable deaths,” said Dr. Otis Brawley, chief medical officer of the American Cancer Society and CNN Health conditions expert.
All races have shown declines in deaths beginning in 1991, Brawley said. The declines in black men were first noticed in 1999.
Brawley says the decline shows success in cancer prevention. Smoking cessation in the 1960s and 1970s made a big impact. Brawley also notes the importance of getting adequate treatment to the African-American population.
Decreasing disparities in care is a reason for the drop, but Brawley notes that “as in smoking cessation, we can do better.”
African-American males have higher incidence rates than whites for all cancers combined (15% higher) and for the most common cancers (including prostate, lung, colorectal, kidney, and pancreas), according to the American Cancer Society. But African-American females have lower overall incidence rates than whites for all cancers combined (6% lower) and for many cancers, including the two most common: breast and lung.
Cancer death rates remain 33% higher among African-American men than white men.
Cancer death rates among African-American women are 16% higher than among white women. "These disparities reflect unequal access to health care and other socioeconomic factors," Brawley said.
The takeaway
Despite some progress, the report reveals that while racial gaps are closing for some cancers, including lung and smoking-related cancers and for prostate cancer, the racial disparity has increased for colorectal cancer and female breast cancers. It's important to note that those cancers can be caught and treated with early screening.
"More can and should be done to accelerate this progress by making sure all Americans have equal access to cancer prevention, early detection and state-of-the-art treatments," Brawley said.
Post by: Ann J. Curley - CNN Medical Assignment Manager
Safe sex practices among African American women
[email protected]
Los Angeles, CA (January 31, 2013) Researchers have found that African American women exhibit a higher risk for sexually transmitted infections including HIV/Aids. But what motivates this group of women to have sex? And when are they more likely to use protection?
A new study published today in Health Education & Behavior (a SAGE journal) found that regardless of motivations for having sex, condom use expectations were less than 50% for all types of sexual encounters, including the riskiest types of sex.
Researchers Julianna Deardorff et. al used a combination of interviews and focus groups to conduct the study. Participants were African American women with low incomes who had had an average of 1.2 sexual partners in the past month. Their average age was 20.4 years old.
While the participants in the study labeled love, feelings, and fun as their top reasons for sexual encounters, expectations for condom use were the lowest when women were pressured to have sex, for example when they were inexperienced or controlled by peers or sexual partners.
"Findings highlight the need for tailored interventions to increase condom use in casual relationships, where perceived risk is already high, and in primary relationships, where motivations for condom use may be low." the authors wrote. "Interventions that address mediators of sexual risk, including self-esteem and coping, may be more effective than those focusing solely on risk perceptions."
Find out more by reading the article "Motivations for Sex Among Low-Income African American Young Women" by Julianna Deardorff, Ahna B. Suleiman, Teresa S. Dal Santo, Michelle Flythe, J. Barry Gurdin, and Stephen L. Eyre in Health Education and
Health Education & Behavior (HEB) is a peer-reviewed bi-monthly journal that provides empirical research, case studies, program evaluations, literature reviews, and discussions of theories of health behavior and health status, as well as strategies to improve social and behavioral health. HEB also examines the processes of planning, implementing, managing, and assessing health e
A new study published today in Health Education & Behavior (a SAGE journal) found that regardless of motivations for having sex, condom use expectations were less than 50% for all types of sexual encounters, including the riskiest types of sex.
Researchers Julianna Deardorff et. al used a combination of interviews and focus groups to conduct the study. Participants were African American women with low incomes who had had an average of 1.2 sexual partners in the past month. Their average age was 20.4 years old.
While the participants in the study labeled love, feelings, and fun as their top reasons for sexual encounters, expectations for condom use were the lowest when women were pressured to have sex, for example when they were inexperienced or controlled by peers or sexual partners.
"Findings highlight the need for tailored interventions to increase condom use in casual relationships, where perceived risk is already high, and in primary relationships, where motivations for condom use may be low." the authors wrote. "Interventions that address mediators of sexual risk, including self-esteem and coping, may be more effective than those focusing solely on risk perceptions."
Find out more by reading the article "Motivations for Sex Among Low-Income African American Young Women" by Julianna Deardorff, Ahna B. Suleiman, Teresa S. Dal Santo, Michelle Flythe, J. Barry Gurdin, and Stephen L. Eyre in Health Education and
Health Education & Behavior (HEB) is a peer-reviewed bi-monthly journal that provides empirical research, case studies, program evaluations, literature reviews, and discussions of theories of health behavior and health status, as well as strategies to improve social and behavioral health. HEB also examines the processes of planning, implementing, managing, and assessing health e
Must-See: Phaedra Parks Works Your 'Donkey Booty' Out
(Essence.com) On last week's episode of The Real Housewives of Atlanta, Phaedra and Apollo were seen taking pictures for their hyped-up "donkey booty" workout DVD (on sale now). Today, we've got a small clip for your enjoyment.
Renamed Phine Body Part 1, the video shows the couple working out your body through a series of aerobic dance elements, cardio training, strength training and core toning exercises.
"From the workout that was designed, women are going to get that curvaceous look that they're wanting," said Apollo. "I think it's going to bring that slender look to a woman and pick her posterior up and give her that nice curve that she's desiring."
Meanwhile, Phaedra's focus is on helping you achieve your perfect bottom. "When I talk about a donkey booty, that is a firm peachy booty. It's not shaking. it's not jiggling. It stands at attention."
Renamed Phine Body Part 1, the video shows the couple working out your body through a series of aerobic dance elements, cardio training, strength training and core toning exercises.
"From the workout that was designed, women are going to get that curvaceous look that they're wanting," said Apollo. "I think it's going to bring that slender look to a woman and pick her posterior up and give her that nice curve that she's desiring."
Meanwhile, Phaedra's focus is on helping you achieve your perfect bottom. "When I talk about a donkey booty, that is a firm peachy booty. It's not shaking. it's not jiggling. It stands at attention."
Seeking good health through African American churches, yoga classes and food companies
By Lottie Joiner
Sariane Leigh, yoga teacher and blogger of Anacostiayoga.com
It’s a new year, a time when folks make resolutions to do better, quit something or in the case of most Americans, lose weight. Many people will try Weight Watchers or Jenny Craig. A number will join a gym or a boot camp.
Damian Stone, 39, is taking a more spiritual approach to getting healthy. He is participating in a three-week fast with the nine-member Brothers in Discipleship group at First Baptist Church in Glenarden.
“The number one reason I’m fasting is spiritually,” says Stone, who lives in Bowie. “Number two is physically. I found it’s a great opportunity to try to achieve some of my weight-control goals. It’s something I’ve always wanted to do.”
Like Stone, many African Americans in the region have made a pledge to get healthier this year. But they are looking for culturally relevant activities that appeal to them. Many want to do things with folks who look like them and have a shared sense of purpose.
This is the ninth year Edwige Desbhy is participating in her church’s fast. She attends the Gaithersburg satellite church of Bethel World Outreach in Silver Spring.
“It just helps to start my year out right, to be focused and prayerful and just looking toward a new year,” Desbhy says. “It just kind of focus my energy on God and God’s will for my life. It gives me an opportunity to pause.”
Though Desbhy, 35, primarily fasts for spiritual reasons, she says the health benefits are a by-product.
“You get thinner. You get slimmer because you’re not eating all the junk that you usually eat,” she says.
Bethel’s fast runs 21 days. Participants abstain from food from sunrise to sundown and they usually break their fast around 6 p.m. with a corporate prayer and a meal. Desbhy says she usually continues eating healthy months after the fast.
“I try as long as I can,” Desbhy says. “Your system gets used to eating healthy.”
Stone’s group at Glenarden started its fast the first Saturday in January. For the first week they were instructed to eat only fruit and vegetables. The second week the group was allowed to add nuts and soups to their diet and the third week is strictly fruits, vegetables and salads. No meat is allowed during the three-week fast.
If Stone runs out of ideas of what to eat, he might want to call Raw!, a vegan catering company started by two young African American women — Johnee´ Wilson and Brooke Johnson — in August. Raw! offers detoxifying juices, raw food dishes and vegan and vegetarian meals that are soy-free and gluten-free. The company specializes in living foods, which the founders describe as anything that is from the earth, not pasteurized, not processed, not refined and no heat added.
“Unintentionally our whole demographic has been African American. We see that our people need a lot of help. We’re actually excited about that,” says Johnson, the company’s nutrition consultant. “We’ve had a rush over the last couple of weeks of people trying to change their lives.”
Raw! delivers meals from noon to 9 p.m., Thursday to Sunday within a 30 mile radius of Springfield. Lunch or dinner platters start at $15. Meal plans start at $120 and juice plans start at $150.
But Wilson emphasizes that folks should focus on lifestyle changes instead of quick fixes.
“A lot of people go on a temporary diet or a short fast. But the most critical point is after the diet or after the fast,” Wilson says. “Without the proper guidance they will go back to what they were eating before. And basically counteract the whole diet or fast that they just did.”
Yoga, with a touch of soulTikeisha Harris also decided to get healthier in 2013. But she’s doing something less drastic than fasting. She’s participating in the Soulful Yoga series in Southeast.
“I had been wanting to go to a yoga class,” says Harris, a social researcher who lives in Upper Marlboro. “There are tons of yoga studios around the area but I liked the whole natural, black-owned aspect of it.”
And after one class she’s hooked, Harris says.
“I just felt so good, peaceful mind-wise and I felt better in my body,” says Harris, 33. “I started meditating last year, and it really was like that connection for me. Just the practice of being still enough and paying attention to what my body was saying to me was really important. I realized that it was a practice I was missing in my life.”
And that’s the goal of the Soulful Yoga series, says founder Sariane Leigh, also known as Anacostia Yogi.
“A lot of people who come to my class, it’s the first time they’ve taken yoga before,” Leigh says. “They don’t want to feel embarrassed. They don’t want to feel stupid.”
Leigh started the six-week Soulful Yoga series to address the lack of consistent yoga classes East of the River and also introduce yoga to a population not usually seen in yoga studios in the area. But more importantly she wanted to create a nurturing and supportive environment for those who didn’t feel comfortable in a traditional studio.
“I wanted to teach to black people because a lot of the classes I would go to I would be the only black person and I didn’t feel acknowledged,” Leigh says. “I thought why not create an environment that we would want to be in. I really wanted to integrate my own style where you have a lot more fluid and rhythm and music.”
At the Spiritual Essence Yoga and Wellness Center in Upper Marlboro, owner Dana Smith says she has at least 15 new students, most of whom want to lose weight. She kicked off the new year with a 30-day yoga challenge: 30 yoga classes in 30 days.
“One woman has high blood pressure and one of her resolutions is to get off the medication,” Smith says.
Smith opened Spiritual Essence in her home a decade ago. She’s been at her latest locationsince 2008. It is the first African American-owned yoga studio in Prince George’s County. About 96 percent of her students are black and she has eight African American teachers, two of whom are 60.
“What kept me from yoga initially is that I didn’t see anyone with my body type,” Smith says. “I wouldn’t be classified as the traditional yoga body.”
Smith says a lot of black students are hesitant to try yoga because when they pick up a yoga journal all they see are 25-year-old petite white women who are super flexible. It’s different at Spiritual Essence.
“A lot of my students will go to my Web site and they’ll see my picture and they’ll see I’m no where near a size two, but I’m able to do almost all of the things you see in the magazines and I do them great with my voluptuous frame,” Smith says.
It’s as plain as black and white: African-American bone marrow donors are desperately needed
By Jim Fox / NEW YORK DAILY NEWS
Good Morning America host Robin Roberts knows how it feels to lose the lottery twice, then sort of win it. So does everyone in my family.
Here’s how she lost twice: Roberts was diagnosed with pre-leukemia secondary to breast cancer, which means the treatment for her first illness caused the second. My treasured sister-in-law Theresa ended up with real leukemia as a consequence of all the chemo and radiation she endured (along with her lumpectomy). About one in eight women contract breast cancer, and of that group a much smaller percentage get sick again.
Here’s how they won: both have siblings who were perfect matches for their necessary bone marrow transplants. Roberts, who has now passed the critical 100-day mark after her transplant, was especially lucky. Siblings have only a 30% chance of matching, and her sister did. For Theresa, one of her brothers matched.
If they hadn’t been able to find matches in their families, and had to go to the bone marrow registries, their odds would’ve quickly separated along color lines. The best chance of finding a genetic match lies with those of a similar racial or ethnic background. Theresa is white, and so are about 70% of the potential donors now registered. Roberts would be looking at the smaller piece of the pie: just 30% of listed donors are members of ethnic minorities - and that is the sum total of African Americans (7%), Asians (7%), Hispanics (10%) and others of Native American, Pacific Islander, and multiple races.
Here’s another way to look at it: Theresa would have a better than 90% chance of finding a registry match. Roberts’ odds: about half that. Instead of wishing her a speedy recovery, ABC-TV would likely be hosting bone marrow drives around the country in hopes of finding a match for their morning anchor. Her doctors would also be searching the registries for an umbilical cord blood match — often the route for ethnic minorities unable to find a suitable bone marrow donor.
Why the hesitation among minority communities to join the registries? Everyone points to the historical distrust of the medical system, and the notorious Tuskegee syphilis experiments from 1932-1972. There’s also the well-documented access to healthcare disparities between whites and blacks. Among some faiths, there’s a stigma attached to bone marrow donation, meaning that it’s too important a part of the body to be donated (for the record, bone marrow gets regenerated soon after extraction).
There’s also the fear of needles. A lot of people think donating bone marrow involves big needles shot into the small of the back. That’s not usually the case, at least not anymore. In Theresa’s case, her brother Victor got injections for a week, releasing bone marrow into his bloodstream. It was extracted from his arm in a procedure similar to a blood donation (though bone marrow looks more like tomato soup than blood).
Roberts is doing what she can to increase awareness of the need for more donors, and her African-American face on all those bus and subway posters around New York may help make it more appealing to potential donors of similar heritage.
Let’s hope so. I’ve seen first-hand how tough it is to navigate the tragic two-fer of breast cancer and then a secondary blood cancer. The odds of survival should not be based on whether a woman was born black or white.
Jim Fox is director of communications at New York Blood Center, which serves as the regional arm of the Be the Match® registry for Greater New York. His fictionalized account of his sister-in-law's struggle, The Matriarchs, was published in 2011 (all proceeds go to bone marrow registries).
Here’s how she lost twice: Roberts was diagnosed with pre-leukemia secondary to breast cancer, which means the treatment for her first illness caused the second. My treasured sister-in-law Theresa ended up with real leukemia as a consequence of all the chemo and radiation she endured (along with her lumpectomy). About one in eight women contract breast cancer, and of that group a much smaller percentage get sick again.
Here’s how they won: both have siblings who were perfect matches for their necessary bone marrow transplants. Roberts, who has now passed the critical 100-day mark after her transplant, was especially lucky. Siblings have only a 30% chance of matching, and her sister did. For Theresa, one of her brothers matched.
If they hadn’t been able to find matches in their families, and had to go to the bone marrow registries, their odds would’ve quickly separated along color lines. The best chance of finding a genetic match lies with those of a similar racial or ethnic background. Theresa is white, and so are about 70% of the potential donors now registered. Roberts would be looking at the smaller piece of the pie: just 30% of listed donors are members of ethnic minorities - and that is the sum total of African Americans (7%), Asians (7%), Hispanics (10%) and others of Native American, Pacific Islander, and multiple races.
Here’s another way to look at it: Theresa would have a better than 90% chance of finding a registry match. Roberts’ odds: about half that. Instead of wishing her a speedy recovery, ABC-TV would likely be hosting bone marrow drives around the country in hopes of finding a match for their morning anchor. Her doctors would also be searching the registries for an umbilical cord blood match — often the route for ethnic minorities unable to find a suitable bone marrow donor.
Why the hesitation among minority communities to join the registries? Everyone points to the historical distrust of the medical system, and the notorious Tuskegee syphilis experiments from 1932-1972. There’s also the well-documented access to healthcare disparities between whites and blacks. Among some faiths, there’s a stigma attached to bone marrow donation, meaning that it’s too important a part of the body to be donated (for the record, bone marrow gets regenerated soon after extraction).
There’s also the fear of needles. A lot of people think donating bone marrow involves big needles shot into the small of the back. That’s not usually the case, at least not anymore. In Theresa’s case, her brother Victor got injections for a week, releasing bone marrow into his bloodstream. It was extracted from his arm in a procedure similar to a blood donation (though bone marrow looks more like tomato soup than blood).
Roberts is doing what she can to increase awareness of the need for more donors, and her African-American face on all those bus and subway posters around New York may help make it more appealing to potential donors of similar heritage.
Let’s hope so. I’ve seen first-hand how tough it is to navigate the tragic two-fer of breast cancer and then a secondary blood cancer. The odds of survival should not be based on whether a woman was born black or white.
Jim Fox is director of communications at New York Blood Center, which serves as the regional arm of the Be the Match® registry for Greater New York. His fictionalized account of his sister-in-law's struggle, The Matriarchs, was published in 2011 (all proceeds go to bone marrow registries).
Glaucoma cases among African Americans to increase 66 percent by 2030
NATIONAL EYE INSTITUTE
As you and your loved ones watch the dawning of 2013, everyone is hopeful of what the new year will bring—reunions, graduations, marriages, and other fun family occasions. January is Glaucoma Awareness Month. Make seeing your best a part of your new beginning by doing what you can to make sure your eyes are healthy. If you are African American age 40 or older or have a family history of glaucoma, put learning more about this disease on your resolution list for the new year.
There has been a steady rise in glaucoma among the African American community. Currently, more than 520,000 African Americans have glaucoma, and the National Eye Institute (NEI) of the National Institutes of Health projects this number will rise to approximately 865,000 cases by 2030, a 66 percent increase. African Americans have the highest prevalence of glaucoma among minority groups. Last year, NEI invested $71 million on a wide range of studies to understand causes and potential areas of treatment for glaucoma.
Glaucoma is a group of diseases that can damage the optic nerve of the eye and result in vision loss and blindness. Primary open-angle glaucoma is the most common form. In this condition, fluid builds up in the front chamber of the eye, and the optic nerve is damaged by the resulting increase in eye pressure.
"Glaucoma affects more than 2.7 million people nationwide and is a leading cause of vision loss and blindness in African Americans. In fact, African Americans are at risk of developing it at an earlier age than other racial and ethnic groups," said Dr. James Tsai, chair of the Glaucoma Subcommittee for the NEI National Eye Health Education Program. "Primary open-angle glaucoma often has no early symptoms. However, as the disease progresses, a person may eventually notice his or her side vision decreasing. If the disease is left untreated, the field of vision narrows and vision loss may result."
"Studies show that at least half of all persons with glaucoma don't know they have this potentially blinding eye disease," said NEI director Dr. Paul Sieving. "The good news is that glaucoma can be detected in its early stages through a comprehensive dilated eye exam. NEI encourages all people at higher risk of glaucoma—African Americans age 40 or older; everyone age 60, especially Mexican Americans; and those with a family history—to get a dilated eye exam every one to two years, because early detection and timely treatment may save your sight."
During a comprehensive dilated eye exam, drops are placed in your eyes to dilate, or widen, the pupils. This allows your eye care professional to see inside your eye and examine the optic nerve for signs of glaucoma and other vision problems. A test for eye pressure alone is not enough to detect glaucoma. "It's very important that people don't wait until they notice a problem with their vision to have an eye exam," adds Dr. Tsai.
If you have Medicare, are African American age 50 or older, have diabetes, or have a family history of glaucoma, you may be eligible for a low-cost, comprehensive dilated eye exam through the glaucoma benefit. Call 1–800–MEDICARE or visit http://www.medicare.gov for more information. To find out about other possible financial assistance for eye care, visit http://www.nei.nih.gov/health/financialaid.asp.
It's a new year, so make sure you and your family start it off right. Keep vision in your future. For more information about glaucoma, visit http://www.nei.nih.gov/glaucoma or call NEI at 301–496–5248.
There has been a steady rise in glaucoma among the African American community. Currently, more than 520,000 African Americans have glaucoma, and the National Eye Institute (NEI) of the National Institutes of Health projects this number will rise to approximately 865,000 cases by 2030, a 66 percent increase. African Americans have the highest prevalence of glaucoma among minority groups. Last year, NEI invested $71 million on a wide range of studies to understand causes and potential areas of treatment for glaucoma.
Glaucoma is a group of diseases that can damage the optic nerve of the eye and result in vision loss and blindness. Primary open-angle glaucoma is the most common form. In this condition, fluid builds up in the front chamber of the eye, and the optic nerve is damaged by the resulting increase in eye pressure.
"Glaucoma affects more than 2.7 million people nationwide and is a leading cause of vision loss and blindness in African Americans. In fact, African Americans are at risk of developing it at an earlier age than other racial and ethnic groups," said Dr. James Tsai, chair of the Glaucoma Subcommittee for the NEI National Eye Health Education Program. "Primary open-angle glaucoma often has no early symptoms. However, as the disease progresses, a person may eventually notice his or her side vision decreasing. If the disease is left untreated, the field of vision narrows and vision loss may result."
"Studies show that at least half of all persons with glaucoma don't know they have this potentially blinding eye disease," said NEI director Dr. Paul Sieving. "The good news is that glaucoma can be detected in its early stages through a comprehensive dilated eye exam. NEI encourages all people at higher risk of glaucoma—African Americans age 40 or older; everyone age 60, especially Mexican Americans; and those with a family history—to get a dilated eye exam every one to two years, because early detection and timely treatment may save your sight."
During a comprehensive dilated eye exam, drops are placed in your eyes to dilate, or widen, the pupils. This allows your eye care professional to see inside your eye and examine the optic nerve for signs of glaucoma and other vision problems. A test for eye pressure alone is not enough to detect glaucoma. "It's very important that people don't wait until they notice a problem with their vision to have an eye exam," adds Dr. Tsai.
If you have Medicare, are African American age 50 or older, have diabetes, or have a family history of glaucoma, you may be eligible for a low-cost, comprehensive dilated eye exam through the glaucoma benefit. Call 1–800–MEDICARE or visit http://www.medicare.gov for more information. To find out about other possible financial assistance for eye care, visit http://www.nei.nih.gov/health/financialaid.asp.
It's a new year, so make sure you and your family start it off right. Keep vision in your future. For more information about glaucoma, visit http://www.nei.nih.gov/glaucoma or call NEI at 301–496–5248.
How to enjoy exercise
Courtesy of QCTIMES.COM
These tips on how to actually have fun during a workout were supplied by the Take Off Pounds Sensibly, or TOPS, organization:
* Find a partner. Exercising with a friend can make a workout more enjoyable, help inspire the process and keep each friend accountable to the plan.
Two friends may challenge and encourage each other, and share new techniques. Working out with another person can make it seem more like social time than work.
* Gradually increase time and intensity. A too-much, too-soon workout can make a person lose motivation or start to dislike exercise. Listen to your body and decide how long or hard the workout should be.
* Vary the activities. Exercise sessions can seem tedious when the same workout is repeated at the same place every day. Run on the treadmill. Take a Zumba class. Walk around a park. Play a sport.
Runners and bicycle riders can change up their routes.
There are endless physical activity options and ways to spice up your workouts. Try to pick activities that fit your interests and understand your preferences so you know where you like to exercise, if you like to do it alone or with another person, and other options.
* Think about rewards. Look forward to a treat after a workout — a movie night, a new accessory or another small, inexpensive treat.
* Join a club. Take part in a “boot camp” or fitness class to stay motivated and learn new exercises.
* Celebrate the small “victories.” Weight loss can be a slow process, and individuals often get frustrated, so celebrate the smaller feats! Perhaps you did more push-ups, walked farther or exercised after work instead of watching television. This will help you stay on track and see the progress you’ve made.
* Set a realistic goal each session. Decide what you’d like to accomplish for each workout and stick to it. Do you want to reduce your mile time by one minute or would you like to do 10 more crunches? Smaller goals give you something to strive for during your workout, and it’s often easier to focus on them than your overall objective.
* Listen to music. Make a workout playlist on an MP3 device to help get your mind off the task and provide a soundtrack to the activity. It can also be a booster. According to the American Council on Exercise, people who increase the beat frequency of music during a workout tend to go faster or work harder.
* Stay hydrated. Avoid dehydration and drink plenty of water before, during and after a workout. Bring a water bottle along and replenish the fluids lost through sweating.
* Dress properly. It’s important to be comfortable when exercising. Make sure to choose appropriate attire for the activity and the weather, select sweat-wicking materials, and wear sturdy shoes and protective gear, if needed. Buy some new, attractive workout clothes to boost your enthusiasm for exercise.
* Find a partner. Exercising with a friend can make a workout more enjoyable, help inspire the process and keep each friend accountable to the plan.
Two friends may challenge and encourage each other, and share new techniques. Working out with another person can make it seem more like social time than work.
* Gradually increase time and intensity. A too-much, too-soon workout can make a person lose motivation or start to dislike exercise. Listen to your body and decide how long or hard the workout should be.
* Vary the activities. Exercise sessions can seem tedious when the same workout is repeated at the same place every day. Run on the treadmill. Take a Zumba class. Walk around a park. Play a sport.
Runners and bicycle riders can change up their routes.
There are endless physical activity options and ways to spice up your workouts. Try to pick activities that fit your interests and understand your preferences so you know where you like to exercise, if you like to do it alone or with another person, and other options.
* Think about rewards. Look forward to a treat after a workout — a movie night, a new accessory or another small, inexpensive treat.
* Join a club. Take part in a “boot camp” or fitness class to stay motivated and learn new exercises.
* Celebrate the small “victories.” Weight loss can be a slow process, and individuals often get frustrated, so celebrate the smaller feats! Perhaps you did more push-ups, walked farther or exercised after work instead of watching television. This will help you stay on track and see the progress you’ve made.
* Set a realistic goal each session. Decide what you’d like to accomplish for each workout and stick to it. Do you want to reduce your mile time by one minute or would you like to do 10 more crunches? Smaller goals give you something to strive for during your workout, and it’s often easier to focus on them than your overall objective.
* Listen to music. Make a workout playlist on an MP3 device to help get your mind off the task and provide a soundtrack to the activity. It can also be a booster. According to the American Council on Exercise, people who increase the beat frequency of music during a workout tend to go faster or work harder.
* Stay hydrated. Avoid dehydration and drink plenty of water before, during and after a workout. Bring a water bottle along and replenish the fluids lost through sweating.
* Dress properly. It’s important to be comfortable when exercising. Make sure to choose appropriate attire for the activity and the weather, select sweat-wicking materials, and wear sturdy shoes and protective gear, if needed. Buy some new, attractive workout clothes to boost your enthusiasm for exercise.
Film explores African-Americans' unhealthy "soul food" habit
(Reuters) - After interviewing food historians, scholars, cooks, doctors, activists and consumers for his new film "Soul Food Junkies," filmmaker Byron Hurt concluded that an addiction to soul food is killing African-Americans at an alarming rate.
The movie, which will premiere on January 14 on U.S. public broadcasting television, examines how black cultural identity is linked to high-calorie, high-fat food such as fried chicken and barbecued ribs and how eating habits may be changing.
In the deeply personal film, Hurt details his father's fight and eventual death from pancreatic cancer. A high-fat diet is a risk factor for the illness, according to researchers at Duke University in North Carolina.
"I never questioned what we ate or how much," 42-year-old New Jersey-based Hurt says in the film that travels from New Jersey and New York to Virginia, Georgia, Mississippi, Louisiana and Chicago.
"My father went from being young and fit to twice his size."
Hurt, who also made "Hip-Hop: Beyond Beats and Rhymes," decided to examine the link between calorie-loaded soul food and illnesses among blacks after his father was diagnosed in 2006.
He delves into his family history, as well as slavery, the African diaspora and the black power movement in the film and provides photographs, drawings, historic film footage and maps.
In Jackson, Mississippi, Hurt joined football fans for ribs and corn cooked with pigs' feet and turkey necks. He also visited Peaches Restaurant, founded in 1961, where freedom riders and civil rights activists including Martin Luther King Jr. ate.
Hurt, whose family came from Milledgeville, Georgia, grew up on a diet of fried chicken, pork chops, macaroni and cheese, potatoes and gravy, barbecued ribs, sweet potato pie, collard greens, ham hocks and black-eyed peas.
"The history of Southern food is complex," he said. "In many ways, the term soul food is a reduction of our culinary foodways."
The origins of the diet lie in the history of American slavery, according to food historian Jessica B. Harris, who appears in the film. Slaves ate a high-fat, high-calorie diet that would allow them to burn 3,000 calories a day working, she explained.
Southern food began to be called soul food during the civil rights and black power movements of the 1960s, according to Hurt.
"There's an emotional connection and cultural pride in what they see as the food their population survived on in difficult times," he said.
But Hurt said African-Americans are being devastated by nutrition-related diseases.
Black adults have the highest rates of obesity and a higher prevalence of diabetes than whites, and are twice as likely to die of stroke before age 75 than other population groups, according to the U.S. Centers for Disease Control and Prevention.
Besides tradition and habit, poverty and neighborhoods without good supermarkets also contribute to an unhealthy diet, Hurt said.
"Low-income communities of color lack access to vegetables and have an overabundance of fast food and highly processed foods that are high in calories and fats. I always know when I'm in a community of color because I see ... very, very few supermarkets and health food stores," he added.
In her book, "High on the Hog: A Culinary Journey from Africa to America," Harris said the prevalence of over processed foods, low-quality meats, and second- or third-rate produce in minority neighborhoods amounts to "culinary apartheid."
In the film, Marc Lamont Hill, an associate professor of English education at Columbia University in New York, described minority health problems related to poor diet as "21st-century genocide."
Hurt says the government can help by increasing urban access to quality food and requiring calorie counts to be displayed on restaurant menus.
Nonprofit organizations such as Growing Power Inc., which runs urban farms in Chicago and Milwaukee, provide fresh vegetables to minority neighborhoods.
Brian Ellis, 21, said all he ate was fast food when he started working at one of Growing Power's urban farms in Chicago when he was 14.
"Then I started eating food I'd never seen before like Swiss chard," said Ellis, who appears in the film. "I never knew what beets were. I'd never seen sprouts before. I'm not that big of a beet fan, but I love sprouts. I could eat sprouts all day."
(Editing by Patricia Reaney and Mohammad Zargham)
The movie, which will premiere on January 14 on U.S. public broadcasting television, examines how black cultural identity is linked to high-calorie, high-fat food such as fried chicken and barbecued ribs and how eating habits may be changing.
In the deeply personal film, Hurt details his father's fight and eventual death from pancreatic cancer. A high-fat diet is a risk factor for the illness, according to researchers at Duke University in North Carolina.
"I never questioned what we ate or how much," 42-year-old New Jersey-based Hurt says in the film that travels from New Jersey and New York to Virginia, Georgia, Mississippi, Louisiana and Chicago.
"My father went from being young and fit to twice his size."
Hurt, who also made "Hip-Hop: Beyond Beats and Rhymes," decided to examine the link between calorie-loaded soul food and illnesses among blacks after his father was diagnosed in 2006.
He delves into his family history, as well as slavery, the African diaspora and the black power movement in the film and provides photographs, drawings, historic film footage and maps.
In Jackson, Mississippi, Hurt joined football fans for ribs and corn cooked with pigs' feet and turkey necks. He also visited Peaches Restaurant, founded in 1961, where freedom riders and civil rights activists including Martin Luther King Jr. ate.
Hurt, whose family came from Milledgeville, Georgia, grew up on a diet of fried chicken, pork chops, macaroni and cheese, potatoes and gravy, barbecued ribs, sweet potato pie, collard greens, ham hocks and black-eyed peas.
"The history of Southern food is complex," he said. "In many ways, the term soul food is a reduction of our culinary foodways."
The origins of the diet lie in the history of American slavery, according to food historian Jessica B. Harris, who appears in the film. Slaves ate a high-fat, high-calorie diet that would allow them to burn 3,000 calories a day working, she explained.
Southern food began to be called soul food during the civil rights and black power movements of the 1960s, according to Hurt.
"There's an emotional connection and cultural pride in what they see as the food their population survived on in difficult times," he said.
But Hurt said African-Americans are being devastated by nutrition-related diseases.
Black adults have the highest rates of obesity and a higher prevalence of diabetes than whites, and are twice as likely to die of stroke before age 75 than other population groups, according to the U.S. Centers for Disease Control and Prevention.
Besides tradition and habit, poverty and neighborhoods without good supermarkets also contribute to an unhealthy diet, Hurt said.
"Low-income communities of color lack access to vegetables and have an overabundance of fast food and highly processed foods that are high in calories and fats. I always know when I'm in a community of color because I see ... very, very few supermarkets and health food stores," he added.
In her book, "High on the Hog: A Culinary Journey from Africa to America," Harris said the prevalence of over processed foods, low-quality meats, and second- or third-rate produce in minority neighborhoods amounts to "culinary apartheid."
In the film, Marc Lamont Hill, an associate professor of English education at Columbia University in New York, described minority health problems related to poor diet as "21st-century genocide."
Hurt says the government can help by increasing urban access to quality food and requiring calorie counts to be displayed on restaurant menus.
Nonprofit organizations such as Growing Power Inc., which runs urban farms in Chicago and Milwaukee, provide fresh vegetables to minority neighborhoods.
Brian Ellis, 21, said all he ate was fast food when he started working at one of Growing Power's urban farms in Chicago when he was 14.
"Then I started eating food I'd never seen before like Swiss chard," said Ellis, who appears in the film. "I never knew what beets were. I'd never seen sprouts before. I'm not that big of a beet fan, but I love sprouts. I could eat sprouts all day."
(Editing by Patricia Reaney and Mohammad Zargham)
Young African-American men benefit from weight training
By Tom Meade
Six weeks of weight training can significantly improve blood markers of cardiovascular health in young African-American men, researchers report in the Journal of Human Hypertension.
The researchers measured blood markers associated with inflammation, immune response or the remodeling of arteries that normally occur after tissue damage, infection or other types of stress. They found that levels of two of these markers dropped significantly in African-American men but not in Caucasian men after six weeks of resistance training.
"This suggests that resistance exercise training is more beneficial in young African-American men than in Caucasian men of the same age," said Bo Fernhall, the dean of the College of Applied Health Sciences at the University of Illinois at Chicago. Fernhall led the study as a professor in the department of kinesiology and community health at the Urbana-Champaign campus. The 14 African-American and 18 Caucasian study subjects were matched for body mass index, cardiovascular fitness and age. None had previously been trained in endurance or resistance exercise.
University of Illinois photo
Six weeks of weight training can significantly improve blood markers of cardiovascular health in young African-American men, researchers report in the Journal of Human Hypertension.
The researchers measured blood markers associated with inflammation, immune response or the remodeling of arteries that normally occur after tissue damage, infection or other types of stress. They found that levels of two of these markers dropped significantly in African-American men but not in Caucasian men after six weeks of resistance training.
"This suggests that resistance exercise training is more beneficial in young African-American men than in Caucasian men of the same age," said Bo Fernhall, the dean of the College of Applied Health Sciences at the University of Illinois at Chicago. Fernhall led the study as a professor in the department of kinesiology and community health at the Urbana-Champaign campus. The 14 African-American and 18 Caucasian study subjects were matched for body mass index, cardiovascular fitness and age. None had previously been trained in endurance or resistance exercise.
University of Illinois photo
Hair-Care Issues Keep Many African-American Women Away From Exercise
Many African-American women stay away from gym as they fear they'll lose their hair, a new study has found.
BY AMBER MOORE
Many African-American women stay away from gym as they fear they'll lose their hair, a new study has found.
Researchers from Wake Forest Baptist Medical Center found that African-American women's hair-care issues keep them from doing enough physical activity to maintain healthy weight.
Lead author, Amy J. McMichael, M.D., first thought of hair-care worries being a reason for women not wanting to go to gym when she began seeing a lot of her patients were overweight and that it was damaging their health. McMichael added that many African women straighten their hair which is a time consuming process. This prevents them from washing their hair often after vigorous exercises. "Overwashing fragile hair can make it break off easily," McMichael said.
"I treat a lot of African American women in our clinic and had noticed how many of them are overweight, and I wanted to know why. I'm treating them for dermatology related issues, but as a doctor this was even more concerning because excess weight puts these women at risk for hypertension, diabetes and other serious problems," she said.
According to Office of Minority Health, African-American women in the U.S. have the highest rates of obesity/overweight when compared to other groups. About four out of every five African-American women are overweight or obese.
The study included 103 African-American women ranging in age from 21 to 60. These women were asked about their lifestyle, physical activity, and hair-care.
All participants said that exercise was important. At least 40 percent of the women reported that they avoided exercise at times due to issues regarding hair-care. Half of the women said that they changed their hairstyles to suit their exercise.
Researchers say that fixing hair care issues may help women stay with the exercise routine. McMichael noted that cutting hair to avoid excess sweat is not a solution and more research is required to find out ways to address the issue.
The study is published in Archives of Dermatology.
Researchers from Wake Forest Baptist Medical Center found that African-American women's hair-care issues keep them from doing enough physical activity to maintain healthy weight.
Lead author, Amy J. McMichael, M.D., first thought of hair-care worries being a reason for women not wanting to go to gym when she began seeing a lot of her patients were overweight and that it was damaging their health. McMichael added that many African women straighten their hair which is a time consuming process. This prevents them from washing their hair often after vigorous exercises. "Overwashing fragile hair can make it break off easily," McMichael said.
"I treat a lot of African American women in our clinic and had noticed how many of them are overweight, and I wanted to know why. I'm treating them for dermatology related issues, but as a doctor this was even more concerning because excess weight puts these women at risk for hypertension, diabetes and other serious problems," she said.
According to Office of Minority Health, African-American women in the U.S. have the highest rates of obesity/overweight when compared to other groups. About four out of every five African-American women are overweight or obese.
The study included 103 African-American women ranging in age from 21 to 60. These women were asked about their lifestyle, physical activity, and hair-care.
All participants said that exercise was important. At least 40 percent of the women reported that they avoided exercise at times due to issues regarding hair-care. Half of the women said that they changed their hairstyles to suit their exercise.
Researchers say that fixing hair care issues may help women stay with the exercise routine. McMichael noted that cutting hair to avoid excess sweat is not a solution and more research is required to find out ways to address the issue.
The study is published in Archives of Dermatology.
Understanding Suicide Risk Among African-American Women
By RICK NAUERT PHD Senior News Editor
Learning more about the root cause of suicidal ideation is a core task for mental health providers as discovering why people contemplate suicide is vital for prevention and support.
Historically, researchers have studied white, middle class populations. However, researchers acknowledge that this is a limited perspective as cultural and social determinants of health and well-being play a major role in life satisfaction.
As such, a new study looks at suicide risk among African-American women.
The new study, “Too Much of a Good Thing? Psychosocial Resources, Gendered Racism, and Suicidal Ideation among Low Socioeconomic Status African American Women,” appears in the journal Social Psychology Quarterly.
The study examines the relationship between racial and gender discrimination and suicidal ideation, or thinking about and desiring to commit suicide, according to co-authors Dr. Brea L. Perry, Dr, Carrie B. Oser, and doctoral student Erin L. Pullen, from the University of Kentucky Department of Sociology.
In basic terms, the study investigates risk and protective factors for mental health among African-American women with low socioeconomic status.
Researchers discovered women who have experienced more race and gender-based discrimination have a higher risk of suicidal ideation than women who have experienced less discrimination. This finding backs up previous research on the positive correlation between discrimination and poor mental health.
However, the study also examined whether different psychosocial resources such as having a purpose in life, self-esteem, and active coping—that have traditionally been found to be protective of mental health among white Americans—can buffer the effects of racial and gender discrimination on suicidal ideation among low socioeconomic status African-American women.
Perry said that some of the findings were unexpected.
Investigators were somewhat surprised to find that moderate levels of life satisfaction and well-being, self-esteem, and active coping are protective, while very high and low levels were not.
The study used data from 204 predominantly low-income African-American women, collected as part of the Black Women in the Study of Epidemics (B-WISE) project.
Researchers believe the study has helped to fill a gap in knowledge about suicide risk among African-American women, which is important because recent research suggests that rates of suicide attempt are high in this group.
The researchers said they hope the findings positively impacts students.
“I hope that this study can inform identification of African-American students who are at risk for suicidal ideation and point to some potential interventions for coping with discrimination,” Perry said.
Perry believes the most important lesson learned from this study is that it is critical to examine culturally specific risks and protective processes in mental health.
“These findings demonstrate that it is not sufficient to simply study African-American women as one small part of an aggregated sample composed largely of whites,” Perry said. “When we take that approach, we completely miss what is going on in smaller, underrepresented groups. We cannot assume that what is protective for white men, for example, is also protective for African-American women.
“There are specific historical and cultural circumstances and lived experiences that are unique to each racial and gender group, and these differentially shape factors that increase or decrease vulnerability and resilience.”
Source: American Sociological Association
Historically, researchers have studied white, middle class populations. However, researchers acknowledge that this is a limited perspective as cultural and social determinants of health and well-being play a major role in life satisfaction.
As such, a new study looks at suicide risk among African-American women.
The new study, “Too Much of a Good Thing? Psychosocial Resources, Gendered Racism, and Suicidal Ideation among Low Socioeconomic Status African American Women,” appears in the journal Social Psychology Quarterly.
The study examines the relationship between racial and gender discrimination and suicidal ideation, or thinking about and desiring to commit suicide, according to co-authors Dr. Brea L. Perry, Dr, Carrie B. Oser, and doctoral student Erin L. Pullen, from the University of Kentucky Department of Sociology.
In basic terms, the study investigates risk and protective factors for mental health among African-American women with low socioeconomic status.
Researchers discovered women who have experienced more race and gender-based discrimination have a higher risk of suicidal ideation than women who have experienced less discrimination. This finding backs up previous research on the positive correlation between discrimination and poor mental health.
However, the study also examined whether different psychosocial resources such as having a purpose in life, self-esteem, and active coping—that have traditionally been found to be protective of mental health among white Americans—can buffer the effects of racial and gender discrimination on suicidal ideation among low socioeconomic status African-American women.
Perry said that some of the findings were unexpected.
Investigators were somewhat surprised to find that moderate levels of life satisfaction and well-being, self-esteem, and active coping are protective, while very high and low levels were not.
The study used data from 204 predominantly low-income African-American women, collected as part of the Black Women in the Study of Epidemics (B-WISE) project.
Researchers believe the study has helped to fill a gap in knowledge about suicide risk among African-American women, which is important because recent research suggests that rates of suicide attempt are high in this group.
The researchers said they hope the findings positively impacts students.
“I hope that this study can inform identification of African-American students who are at risk for suicidal ideation and point to some potential interventions for coping with discrimination,” Perry said.
Perry believes the most important lesson learned from this study is that it is critical to examine culturally specific risks and protective processes in mental health.
“These findings demonstrate that it is not sufficient to simply study African-American women as one small part of an aggregated sample composed largely of whites,” Perry said. “When we take that approach, we completely miss what is going on in smaller, underrepresented groups. We cannot assume that what is protective for white men, for example, is also protective for African-American women.
“There are specific historical and cultural circumstances and lived experiences that are unique to each racial and gender group, and these differentially shape factors that increase or decrease vulnerability and resilience.”
Source: American Sociological Association
Sitting at Your Desk as Harmful as Smoking Cigarettes
Sitting is the way of life in America. Most of us sit at desks for 7 of the 8 hours at work, with occasional treks to and from meeting rooms where you sit some more. Now countless studies are concluding that the more we sit the more our health declines.
In a recent study published in The British Journal of Sports Medicine, research suggested that the more sedentary a person was after the age of 25 the higher the risk a person has of developing fatal diseases such as heart disease and diabetes.
But we all had an idea that sedentary lifestyles were harmful to our health, but what new studies are pointing out is that fairly active people “might have a similar mortality risk as someone who does not exercise and watches no TV.”
It just not watching television that causes problems. As mentioned before, sitting at desks for long periods of time pose as much of a problem as watching a six-hour Martin marathon on TVOne. It seems as if just working is occupational hazard in itself.
There are many theories about why we can’t sit for long hours, but researchers are still trying nail down one explanation that would suffice to explain such a natural action.
“The most striking feature of prolonged sitting is the absence of skeletal muscle contractions, particularly in the very large muscles of the lower limbs,” says David W. Dunstan, a professor at the Baker IDI Heart and Diabetes Institute in Australia, senior author of the Australian study, and a pioneer in the study of sedentary behavior.
A few ways to combat this problem would be stand more often at work or cut down your sugar consumption throughout workday, reserving your daily carb intake for pre and post workout meals.
This is a problem needs to more research to confirm the finding of the research, but in the meantime, check out what some companies and inventors are doing to help mitigate the increasing evidence that sitting is than eating a tub Twinkies.
In a recent study published in The British Journal of Sports Medicine, research suggested that the more sedentary a person was after the age of 25 the higher the risk a person has of developing fatal diseases such as heart disease and diabetes.
But we all had an idea that sedentary lifestyles were harmful to our health, but what new studies are pointing out is that fairly active people “might have a similar mortality risk as someone who does not exercise and watches no TV.”
It just not watching television that causes problems. As mentioned before, sitting at desks for long periods of time pose as much of a problem as watching a six-hour Martin marathon on TVOne. It seems as if just working is occupational hazard in itself.
There are many theories about why we can’t sit for long hours, but researchers are still trying nail down one explanation that would suffice to explain such a natural action.
“The most striking feature of prolonged sitting is the absence of skeletal muscle contractions, particularly in the very large muscles of the lower limbs,” says David W. Dunstan, a professor at the Baker IDI Heart and Diabetes Institute in Australia, senior author of the Australian study, and a pioneer in the study of sedentary behavior.
A few ways to combat this problem would be stand more often at work or cut down your sugar consumption throughout workday, reserving your daily carb intake for pre and post workout meals.
This is a problem needs to more research to confirm the finding of the research, but in the meantime, check out what some companies and inventors are doing to help mitigate the increasing evidence that sitting is than eating a tub Twinkies.
To Trim Down, Spelman Trades Sports For Fitness
by KATHY LOHR
For the past decade, Spelman College, a historically black women's school in Atlanta, has fielded NCAA teams in basketball, volleyball, soccer, softball and other sports. But when its small Division III conference started dwindling, college President Beverly Tatum says the school decided it was time to change focus.
"We have to ask ourselves: What is the cost of the program and who is benefiting? How many people are benefiting? Is the benefit worth the cost?" Tatum asks.
So the school decided to drop its NCAA athletics program, which will save about $1 million a year, school officials say.
Targeting Black Women's Health Needs
Tatum says about 80 students play sports — just 4 percent of the student body. She'd rather spend the funds previously spent on NCAA athletics on a program that reaches the entire student body. And addressing health problems of African-American women, she notes, is part of the institution's social responsibility.
"We know that 4 out of 5 women of African descent [are] overweight or obese," Tatum says. "We know that black women are twice as likely to develop Type 2 diabetes. We know that black women over the age of 20 — something like 40 percent or higher — already have hypertension, high blood pressure."
So Spelman has announced the decision to move to a campus-wide health and fitness program. Officials plan to renovate Read Hall, the building that now houses its gymnasium and current wellness program. The school already requires all students to take two physical education classes, and will now add staff to work directly with students on long-term health goals.
Making Fitness Attractive For Everyone
On a recent afternoon, Spelman's wellness coordinator, Chavonne Shorter, is working with student Danielle Winfrey. She asks Winfrey, a senior who's trying to lose 100 pounds, to step on the scale.
"Good number," Shorter tells Winfrey, looking at the scale. "It is. Not bad for the holiday. No weight gain. ... Great job."
Shorter assesses students' overall health, designs an exercise program for them, and outlines goals. The school is also trying to find ways to attract students who might not want to come to a regular exercise class.
"So we look at maybe offering a dance class. Like right now, we have a Zumba class that's going on," Shorter says. "So a person may not look at it as fitness, but as more dance activity. But in actuality, in a Zumba class, you can burn anywhere between 500 and 700 calories."
Shorter says some 300 students participate in activities here every day. Winfrey, for example, is running stairs as part of her workout. She's lost about 50 pounds here, and says she sees the need to expand the health initiative.
"Everybody loves the athletics program here, but I think there's more students here that have their own fitness goals than we have actual athletes," Winfrey says. "So I think this [new wellness] program is more inclusive for the entire Spelman community."
'More Than Just Putting A Ball In A Hoop'
But there are some who don't like the idea of dropping sports.
Basketball coach Terlynn Olds watches closely as her players practice layups in the small gym that is their home — for now. "We shot 42.2 percent from the field last night. Got to keep it up," she calls out to the players.
"Athletics is more than just putting a ball in a hoop, or hitting the ball the hardest or running the fastest," says Olds, who moved from Florida about a year ago to coach basketball at Spelman.
Athletics teaches teamwork, leadership and life skills, Olds says. She won't have a basketball team to coach next spring, so she's already looking for another job. She says she doesn't understand why sports and the wellness program can't coexist.
"It teaches you a level of sacrifice that is so hard to explain," Olds says. "Unless you are an athlete or a former athlete, you don't understand what tools and gifts and things that you learn that carry you throughout your entire life."
Olds says her players are upset but didn't want to be interviewed. They love basketball, and some wonder if they'll be able to transfer to another school.
But Spelman President Beverly Tatum says the school's plan is the best decision for everyone.
"You know, anytime you make a change, something's lost," Tatum says. "But I think more will be gained. We all have to think about how we are better addressing the health needs of this generation."
Spelman is the first college in years to announce it will drop NCAA sports. Tatum says she doesn't think big schools will follow suit — but she predicts many smaller schools will consider the option.
"We have to ask ourselves: What is the cost of the program and who is benefiting? How many people are benefiting? Is the benefit worth the cost?" Tatum asks.
So the school decided to drop its NCAA athletics program, which will save about $1 million a year, school officials say.
Targeting Black Women's Health Needs
Tatum says about 80 students play sports — just 4 percent of the student body. She'd rather spend the funds previously spent on NCAA athletics on a program that reaches the entire student body. And addressing health problems of African-American women, she notes, is part of the institution's social responsibility.
"We know that 4 out of 5 women of African descent [are] overweight or obese," Tatum says. "We know that black women are twice as likely to develop Type 2 diabetes. We know that black women over the age of 20 — something like 40 percent or higher — already have hypertension, high blood pressure."
So Spelman has announced the decision to move to a campus-wide health and fitness program. Officials plan to renovate Read Hall, the building that now houses its gymnasium and current wellness program. The school already requires all students to take two physical education classes, and will now add staff to work directly with students on long-term health goals.
Making Fitness Attractive For Everyone
On a recent afternoon, Spelman's wellness coordinator, Chavonne Shorter, is working with student Danielle Winfrey. She asks Winfrey, a senior who's trying to lose 100 pounds, to step on the scale.
"Good number," Shorter tells Winfrey, looking at the scale. "It is. Not bad for the holiday. No weight gain. ... Great job."
Shorter assesses students' overall health, designs an exercise program for them, and outlines goals. The school is also trying to find ways to attract students who might not want to come to a regular exercise class.
"So we look at maybe offering a dance class. Like right now, we have a Zumba class that's going on," Shorter says. "So a person may not look at it as fitness, but as more dance activity. But in actuality, in a Zumba class, you can burn anywhere between 500 and 700 calories."
Shorter says some 300 students participate in activities here every day. Winfrey, for example, is running stairs as part of her workout. She's lost about 50 pounds here, and says she sees the need to expand the health initiative.
"Everybody loves the athletics program here, but I think there's more students here that have their own fitness goals than we have actual athletes," Winfrey says. "So I think this [new wellness] program is more inclusive for the entire Spelman community."
'More Than Just Putting A Ball In A Hoop'
But there are some who don't like the idea of dropping sports.
Basketball coach Terlynn Olds watches closely as her players practice layups in the small gym that is their home — for now. "We shot 42.2 percent from the field last night. Got to keep it up," she calls out to the players.
"Athletics is more than just putting a ball in a hoop, or hitting the ball the hardest or running the fastest," says Olds, who moved from Florida about a year ago to coach basketball at Spelman.
Athletics teaches teamwork, leadership and life skills, Olds says. She won't have a basketball team to coach next spring, so she's already looking for another job. She says she doesn't understand why sports and the wellness program can't coexist.
"It teaches you a level of sacrifice that is so hard to explain," Olds says. "Unless you are an athlete or a former athlete, you don't understand what tools and gifts and things that you learn that carry you throughout your entire life."
Olds says her players are upset but didn't want to be interviewed. They love basketball, and some wonder if they'll be able to transfer to another school.
But Spelman President Beverly Tatum says the school's plan is the best decision for everyone.
"You know, anytime you make a change, something's lost," Tatum says. "But I think more will be gained. We all have to think about how we are better addressing the health needs of this generation."
Spelman is the first college in years to announce it will drop NCAA sports. Tatum says she doesn't think big schools will follow suit — but she predicts many smaller schools will consider the option.
Obesity Continues To Plague African-American Women
Posted by John Hollis
No population in the United States has a higher obesity rate than African American women, with four out of five defined as overweight or obese, according to a 2012 study by the Centers for Disease Control and Prevention.
Their weight issues are also contributing factors in other maladies that typically plague black women more than other groups, such as diabetes, breast cancer and glaucoma.
But Julie Palmer is trying to do something about the problem.
A senior epidemiologist at Boston University’s Slone Epidemiology Center and a School of Public Health professor of epidemiology, Palmer is a coordinator of the Black Women’s Health Study (BWHS), which has been tracking the health of 59,000 African American women since 1995.
Her team has explored the root causes of their obesity and suggested realistic ways African-American women can alter their lifestyles to lose weight.
“Our study is really trying to make a difference,” Palmer tells BU Today. “It is pure research, but it is research with a heart. We want it to lead to changes in individual behaviors, changes in medical practitioners’ recommendations, and changes at the highest policy levels that will help all of us have better health.”
The initial BWHS calculated the women’s body mass index (BMI) and then every two years asked them about their weight and their consumption of soda and fast food, as well as their level of physical activity.
The Black Women’s Health Study found that women who consumed large amounts of soda and other sugar-sweetened beverages were more likely to be overweight or obese.
In 1995, the average age of participants was 38, and 30 percent were obese. Now, it’s more like 40 percent. Palmer finds that increase alarming, but it still doesn’t approach the national figure of 54 percent for all African-American women. This may be because most women in the study have a college degree (61 percent) and aren’t as likely to be obese as are less educated women, according to the CDC.
The BWHS team combed through survey responses about diet and exercise to learn why the women struggled to maintain a healthy weight.
“We found that even controlling for other things they ate, drinking a regular amount of sugar-sweetened sodas increased weight gain and increased the risk of obesity,” Palmer says.
And when the women were asked how often they ate out and what type of fast food they chose – burgers, pizza, Mexican, Chinese, fried chicken, or fried fish – those who frequently chose the first option had the most consequences.
“We found that eating burgers from fast food or other restaurants definitely increased risk for obesity,” she says. “This was after controlling for soft drinks and after controlling for total fat. There’s something about red meat; we don’t know exactly what it is. And then there’s something about eating that type of meal and everything that goes with it. It was clearly worse than eating the fried fish, fried chicken, or the pizza.”
Palmer published their findings in biannual newsletters sent to study participants, with the recommendation that they substitute diet soda or water for regular soda and order pizza or Mexican, which has more nutrients and fewer calories than burgers.
“We’re trying to identify things that people can actually do,” she says. “Because you can’t just say, ‘Lose weight,’ or, ‘Don’t eat so much.’ That’s really hard to do.”
The issue has taken prominence as one company recently began a website, Black Health Matters, to provide information about health and well-being to African-American women from a service-oriented perspective while providing solutions in a positive tone.
Palmer encourages survey participants to choose take-out food such as pizza or Mexican instead of burgers, which have more calories and fewer nutrients.
When it came to exercise, women who vigorously worked out three or more hours a week had a much lower risk of becoming obese, Palmer says.
“That’s something people can do more easily,” she says. “They can build that into their day.”
Childbearing also proved a factor in weight gain. In a 2003 paper published in Nature, Palmer and her colleagues reported that African-American women who have children young, are overweight at the time of pregnancy, or gain an excess amount of weight during pregnancy have a higher prevalence of obesity compared to white women.
Palmer also found that participants who live in disadvantaged neighborhoods – where grocery stores are scarce, parks and sidewalks aren’t maintained, or crime is rampant – often gained weight or were obese.
Palmer says that people everywhere need to be taught healthy eating habits, but especially children. Cities must clean up parks and quash violence to encourage physical activity. And urban planners should design more walker-friendly neighborhoods.
“We need to fund more small-scale or local-level efforts to help people make these changes in their lives,” she says.
Their weight issues are also contributing factors in other maladies that typically plague black women more than other groups, such as diabetes, breast cancer and glaucoma.
But Julie Palmer is trying to do something about the problem.
A senior epidemiologist at Boston University’s Slone Epidemiology Center and a School of Public Health professor of epidemiology, Palmer is a coordinator of the Black Women’s Health Study (BWHS), which has been tracking the health of 59,000 African American women since 1995.
Her team has explored the root causes of their obesity and suggested realistic ways African-American women can alter their lifestyles to lose weight.
“Our study is really trying to make a difference,” Palmer tells BU Today. “It is pure research, but it is research with a heart. We want it to lead to changes in individual behaviors, changes in medical practitioners’ recommendations, and changes at the highest policy levels that will help all of us have better health.”
The initial BWHS calculated the women’s body mass index (BMI) and then every two years asked them about their weight and their consumption of soda and fast food, as well as their level of physical activity.
The Black Women’s Health Study found that women who consumed large amounts of soda and other sugar-sweetened beverages were more likely to be overweight or obese.
In 1995, the average age of participants was 38, and 30 percent were obese. Now, it’s more like 40 percent. Palmer finds that increase alarming, but it still doesn’t approach the national figure of 54 percent for all African-American women. This may be because most women in the study have a college degree (61 percent) and aren’t as likely to be obese as are less educated women, according to the CDC.
The BWHS team combed through survey responses about diet and exercise to learn why the women struggled to maintain a healthy weight.
“We found that even controlling for other things they ate, drinking a regular amount of sugar-sweetened sodas increased weight gain and increased the risk of obesity,” Palmer says.
And when the women were asked how often they ate out and what type of fast food they chose – burgers, pizza, Mexican, Chinese, fried chicken, or fried fish – those who frequently chose the first option had the most consequences.
“We found that eating burgers from fast food or other restaurants definitely increased risk for obesity,” she says. “This was after controlling for soft drinks and after controlling for total fat. There’s something about red meat; we don’t know exactly what it is. And then there’s something about eating that type of meal and everything that goes with it. It was clearly worse than eating the fried fish, fried chicken, or the pizza.”
Palmer published their findings in biannual newsletters sent to study participants, with the recommendation that they substitute diet soda or water for regular soda and order pizza or Mexican, which has more nutrients and fewer calories than burgers.
“We’re trying to identify things that people can actually do,” she says. “Because you can’t just say, ‘Lose weight,’ or, ‘Don’t eat so much.’ That’s really hard to do.”
The issue has taken prominence as one company recently began a website, Black Health Matters, to provide information about health and well-being to African-American women from a service-oriented perspective while providing solutions in a positive tone.
Palmer encourages survey participants to choose take-out food such as pizza or Mexican instead of burgers, which have more calories and fewer nutrients.
When it came to exercise, women who vigorously worked out three or more hours a week had a much lower risk of becoming obese, Palmer says.
“That’s something people can do more easily,” she says. “They can build that into their day.”
Childbearing also proved a factor in weight gain. In a 2003 paper published in Nature, Palmer and her colleagues reported that African-American women who have children young, are overweight at the time of pregnancy, or gain an excess amount of weight during pregnancy have a higher prevalence of obesity compared to white women.
Palmer also found that participants who live in disadvantaged neighborhoods – where grocery stores are scarce, parks and sidewalks aren’t maintained, or crime is rampant – often gained weight or were obese.
Palmer says that people everywhere need to be taught healthy eating habits, but especially children. Cities must clean up parks and quash violence to encourage physical activity. And urban planners should design more walker-friendly neighborhoods.
“We need to fund more small-scale or local-level efforts to help people make these changes in their lives,” she says.
Louis Moore advocates biking in African American community
BY GE GAO, TC DAILY PLANET
At the ago of 71, Louis Moore bikes at least once a week with 40 members of the Major Taylor Bicycling Club, which he founded in 1999. Moore is still the president of the club. He is retired, after working 19 years in the district office of former U.S. Congressional Representative Martin Olav Sabo.
Moore says, “I am interested in doing something that I can physically get out and do in a regular basis.” Instead of playing basketball as he did in high school and college, he sees bicycling as an alternative both for transportation and for daily exercise. Moore did some bicycling racing in the 80s and cross state long distance races in the 90s.
Twin Cities Daily Planet editors want to meet you—come to our Newsroom Cafe meetings to learn how you can share YOUR story on the Daily Planet!
In 1999, he felt the need to promote regular physical activities because of health issues in African American community. “And bicycling is the simplest,” Moore said. He explained, “Our community has a heavy history of diabetes, obesities. All these are physical issues that people need to change lifestyle to avoid.” He also noted that bicycling is an alternative lifestyle that is beneficial to the environment.
While working for the congressman, Moore helped bicycling organizations get funded and promoted bicycling and other physical activities.
Based on what Moore has seen in the last 10 years, Twin Cities transportation has really improved. He thinks Minneapolis needs more alternatives for walking, hiking or public transportation like light rail and trains, since it has grown crazily in the past decades.
Using himself as an example, Moore said that he lives in South Minneapolis and from downtown to home, he only needs 15 minutes to bike but takes over 20 minutes to drive. For Moore, with the growth of population and cars, we can’t keep all our cars on road. His ideal picture of public road is “two lanes for cars, one lane for bicycles, and we still have place to park. That’s what I call real because people can see the alternative. And they are safe.”
Moore said many people complain about bikers or light rail construction because it’s not convenient for everyone, but the point is that it’s a direct and clean system. Once it’s done, many people and merchants will benefit.”
Moore answered some specific questions about the Major Taylor Bicycling club
Q: Your club is a non-profit organization. So how does it work?
A: We basically work out at dues and donations. We have opportunities to get grants. Our first major grant is from Blue Cross Blue Shield. We have some decent donations from club members and people who see the benefits like our organizations. They think it’s a cool idea. We have 40 minutes. And we have an annual fee of $25 per person.
Q: What do members do?
A: We schedule all the rides we are involved in. And we do weekly rides. We do Wednesday night rides on Midtown Greenway. On weekends, we do road rides like Stillwater’s.
Q: So members have different levels riding bicycles?
A: We have some who ride 12 miles an hour and we have some who ride 20. We try to find ways to work out. Usually we ride 5-6 miles together, make a stop, and those who want to ride slower stay back. And those who ride fast will go out. We ride all the trails in Minneapolis. We usually meet at Cedar trail and wait for everybody.
Q: Why do you think bicycling is important to you?
A: I think physical activities are very important. I have a couple of friends that in their late 60s, 70s that they can’t get out of couch and who are complaining their joint ticking, back hurting and shoulders. My life is keeping active and keeping moving. I am 71 and I can sit here and say I don’t have any pains.
Q: I see a quote on Major Taylor Bicycling Club’s Facebook:” Every time I see an adult on a bicycle, I no longer despair for the future of the human race.” How do you understand it?
A: It’s really old, I can’t remember who said that. Yeah, it’s interesting. You are out there. You are in nature. There is nothing holding you back. You can go fast if you want to go and you can go slowly if you want to go. You have the opportunity to socialize. I believe that’s how its been said.
Q: What’s your goal in terms of what you are doing now?
A: My goal is trying get more people mobile, not just by the car, you know, running, bicycling, light rails all fine. I have vehicles, and my option is by bike.
Q: So you encourage everyone to bike?
A: That’s generally what we try to do. Try to make sure you know the alternative is there and it’s a matter of encouragement.
At the ago of 71, Louis Moore bikes at least once a week with 40 members of the Major Taylor Bicycling Club, which he founded in 1999. Moore is still the president of the club. He is retired, after working 19 years in the district office of former U.S. Congressional Representative Martin Olav Sabo.
Moore says, “I am interested in doing something that I can physically get out and do in a regular basis.” Instead of playing basketball as he did in high school and college, he sees bicycling as an alternative both for transportation and for daily exercise. Moore did some bicycling racing in the 80s and cross state long distance races in the 90s.
Twin Cities Daily Planet editors want to meet you—come to our Newsroom Cafe meetings to learn how you can share YOUR story on the Daily Planet!
In 1999, he felt the need to promote regular physical activities because of health issues in African American community. “And bicycling is the simplest,” Moore said. He explained, “Our community has a heavy history of diabetes, obesities. All these are physical issues that people need to change lifestyle to avoid.” He also noted that bicycling is an alternative lifestyle that is beneficial to the environment.
While working for the congressman, Moore helped bicycling organizations get funded and promoted bicycling and other physical activities.
Based on what Moore has seen in the last 10 years, Twin Cities transportation has really improved. He thinks Minneapolis needs more alternatives for walking, hiking or public transportation like light rail and trains, since it has grown crazily in the past decades.
Using himself as an example, Moore said that he lives in South Minneapolis and from downtown to home, he only needs 15 minutes to bike but takes over 20 minutes to drive. For Moore, with the growth of population and cars, we can’t keep all our cars on road. His ideal picture of public road is “two lanes for cars, one lane for bicycles, and we still have place to park. That’s what I call real because people can see the alternative. And they are safe.”
Moore said many people complain about bikers or light rail construction because it’s not convenient for everyone, but the point is that it’s a direct and clean system. Once it’s done, many people and merchants will benefit.”
Moore answered some specific questions about the Major Taylor Bicycling club
Q: Your club is a non-profit organization. So how does it work?
A: We basically work out at dues and donations. We have opportunities to get grants. Our first major grant is from Blue Cross Blue Shield. We have some decent donations from club members and people who see the benefits like our organizations. They think it’s a cool idea. We have 40 minutes. And we have an annual fee of $25 per person.
Q: What do members do?
A: We schedule all the rides we are involved in. And we do weekly rides. We do Wednesday night rides on Midtown Greenway. On weekends, we do road rides like Stillwater’s.
Q: So members have different levels riding bicycles?
A: We have some who ride 12 miles an hour and we have some who ride 20. We try to find ways to work out. Usually we ride 5-6 miles together, make a stop, and those who want to ride slower stay back. And those who ride fast will go out. We ride all the trails in Minneapolis. We usually meet at Cedar trail and wait for everybody.
Q: Why do you think bicycling is important to you?
A: I think physical activities are very important. I have a couple of friends that in their late 60s, 70s that they can’t get out of couch and who are complaining their joint ticking, back hurting and shoulders. My life is keeping active and keeping moving. I am 71 and I can sit here and say I don’t have any pains.
Q: I see a quote on Major Taylor Bicycling Club’s Facebook:” Every time I see an adult on a bicycle, I no longer despair for the future of the human race.” How do you understand it?
A: It’s really old, I can’t remember who said that. Yeah, it’s interesting. You are out there. You are in nature. There is nothing holding you back. You can go fast if you want to go and you can go slowly if you want to go. You have the opportunity to socialize. I believe that’s how its been said.
Q: What’s your goal in terms of what you are doing now?
A: My goal is trying get more people mobile, not just by the car, you know, running, bicycling, light rails all fine. I have vehicles, and my option is by bike.
Q: So you encourage everyone to bike?
A: That’s generally what we try to do. Try to make sure you know the alternative is there and it’s a matter of encouragement.
African-American Women: Breast Cancer More Deadly?
By Kathleen Doheny
WebMD Health News
African-American women may be more likely to die of breast cancer than women of other races, especially in the first few years after the diagnosis, according to new research.
As to why, there are no clear answers yet, but the emphasis on vigilant care is clear for African-American women.
"Black women were almost 50% more likely to die compared to white women within the first three years since breast cancer was diagnosed," says researcher Erica Warner, ScD, MPH, a postdoctoral research fellow at the Harvard School of Public Health.
That higher risk of death was driven by African-American women who had estrogen receptor-positive tumors, she found. These tumors are usually more treatable than other types.
Asian women, in comparison to whites or African-Americans, had a lower risk of dying from breast cancer, she found.
Warner presented the study today at the American Association for Cancer Research conference on cancer health disparities in San Diego.
About 227,000 new cases of invasive breast cancer will be diagnosed this year, the American Cancer Society predicts, with nearly 40,000 deaths.
Women & Breast Cancer: Ongoing Research The overall results are not surprising, Warner says. "Other people have shown differences in survival, black compared to white," she says.
"While black women are less likely to get diagnosed with breast cancer than white women, they are more likely to die if diagnosed," she says, citing previous research.
In her study, she says, she looked more closely than some other researchers have at tumor subtypes. She found the death risk more striking among African-American women with the ER-positive tumors.
In all, Warner evaluated more than 19,000 women who got care at National Comprehensive Cancer Network centers from January 2000 though December 2007. These centers are an alliance of 21 leading cancer centers.
More than 16,000 of the women were white. Another 1,500 were African-American, more than 600 were Asian, and about 1,300 were Hispanic. All the women were diagnosed with stage I to III breast cancer.
Warner followed the women for about seven years (half were followed longer, half long).
She took into account such factors as age, tumor features, stage when diagnosed, and treatments.
Asians were 40% less likely than whites to die of breast cancer during the follow-up.
African-Americans were nearly 50% more likely than whites to die of breast cancer during the follow-up.
That first three years after diagnosis, Warner says, were especially risky.
When she took into account age and tumor features, she found no differences between African-American and white women for certain tumors, including estrogen receptor-negative tumors. These are typically more aggressive than others.
Explaining Disparities Warner can't fully explain the findings.
"We've put everything we can think of in our model," she says, as a way to explain survival differences. "We still find persistent differences in survival."
"We thought it might have something to do with treatment differences, but we accounted for disparities and the differences persisted," Warner says.
However, she says, there could still be some treatment differences not fully accounted for that could help explain the higher death risk.
"On average, black women in our study were diagnosed at a later stage," she says.
Body mass index at diagnosis plays a role in survival, she says. Higher BMIs are linked with lower survival. "We see differences starting at [a BMI of] 25," she says. A BMI of 25 is termed overweight.
The biggest survival differences, she says, are seen at BMIs of 30 and higher, termed obese, Warner says.
African-American Women & Breast Cancer: Perspective"Their findings are certainly consistent with previous work examining racial disparities in breast cancer mortality," says Swann Arp Adams, PhD, assistant professor and associate director of the Cancer Prevention and Control Program at the University of South Carolina, Columbia.
Adams' study on racial disparities was published in the journal Cancer earlier this year. She, too, found that African-American women had lower survival after breast cancer than other ethnicities.
However, Adams says, it's not all gloom and doom.
Many public health programs, she says, are trying to improve the outlook. "Here in South Carolina, the Best Chance Network, which is a part of the National Breast and Cervical Cancer Early Detection Program, provides free mammograms and Papsmears to income-eligible women."
The program, she says, has been shown to help women of all races get a diagnosis earlier.
To improve their odds, Warner says, women diagnosed with breast cancer should seek a second opinion and find the best care they can.
Women in rural or underserved areas should consider asking for a referral to a larger center, Warner says.
These findings were presented at a medical conference. They should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal.
WebMD Health News
African-American women may be more likely to die of breast cancer than women of other races, especially in the first few years after the diagnosis, according to new research.
As to why, there are no clear answers yet, but the emphasis on vigilant care is clear for African-American women.
"Black women were almost 50% more likely to die compared to white women within the first three years since breast cancer was diagnosed," says researcher Erica Warner, ScD, MPH, a postdoctoral research fellow at the Harvard School of Public Health.
That higher risk of death was driven by African-American women who had estrogen receptor-positive tumors, she found. These tumors are usually more treatable than other types.
Asian women, in comparison to whites or African-Americans, had a lower risk of dying from breast cancer, she found.
Warner presented the study today at the American Association for Cancer Research conference on cancer health disparities in San Diego.
About 227,000 new cases of invasive breast cancer will be diagnosed this year, the American Cancer Society predicts, with nearly 40,000 deaths.
Women & Breast Cancer: Ongoing Research The overall results are not surprising, Warner says. "Other people have shown differences in survival, black compared to white," she says.
"While black women are less likely to get diagnosed with breast cancer than white women, they are more likely to die if diagnosed," she says, citing previous research.
In her study, she says, she looked more closely than some other researchers have at tumor subtypes. She found the death risk more striking among African-American women with the ER-positive tumors.
In all, Warner evaluated more than 19,000 women who got care at National Comprehensive Cancer Network centers from January 2000 though December 2007. These centers are an alliance of 21 leading cancer centers.
More than 16,000 of the women were white. Another 1,500 were African-American, more than 600 were Asian, and about 1,300 were Hispanic. All the women were diagnosed with stage I to III breast cancer.
Warner followed the women for about seven years (half were followed longer, half long).
She took into account such factors as age, tumor features, stage when diagnosed, and treatments.
Asians were 40% less likely than whites to die of breast cancer during the follow-up.
African-Americans were nearly 50% more likely than whites to die of breast cancer during the follow-up.
That first three years after diagnosis, Warner says, were especially risky.
When she took into account age and tumor features, she found no differences between African-American and white women for certain tumors, including estrogen receptor-negative tumors. These are typically more aggressive than others.
Explaining Disparities Warner can't fully explain the findings.
"We've put everything we can think of in our model," she says, as a way to explain survival differences. "We still find persistent differences in survival."
"We thought it might have something to do with treatment differences, but we accounted for disparities and the differences persisted," Warner says.
However, she says, there could still be some treatment differences not fully accounted for that could help explain the higher death risk.
"On average, black women in our study were diagnosed at a later stage," she says.
Body mass index at diagnosis plays a role in survival, she says. Higher BMIs are linked with lower survival. "We see differences starting at [a BMI of] 25," she says. A BMI of 25 is termed overweight.
The biggest survival differences, she says, are seen at BMIs of 30 and higher, termed obese, Warner says.
African-American Women & Breast Cancer: Perspective"Their findings are certainly consistent with previous work examining racial disparities in breast cancer mortality," says Swann Arp Adams, PhD, assistant professor and associate director of the Cancer Prevention and Control Program at the University of South Carolina, Columbia.
Adams' study on racial disparities was published in the journal Cancer earlier this year. She, too, found that African-American women had lower survival after breast cancer than other ethnicities.
However, Adams says, it's not all gloom and doom.
Many public health programs, she says, are trying to improve the outlook. "Here in South Carolina, the Best Chance Network, which is a part of the National Breast and Cervical Cancer Early Detection Program, provides free mammograms and Papsmears to income-eligible women."
The program, she says, has been shown to help women of all races get a diagnosis earlier.
To improve their odds, Warner says, women diagnosed with breast cancer should seek a second opinion and find the best care they can.
Women in rural or underserved areas should consider asking for a referral to a larger center, Warner says.
These findings were presented at a medical conference. They should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal.
Celebrity Doctor Launches Blackhealthtv.com, Says Primary Care Model is Falling Short in Addressing African-American Health Problems
Information contained on this page is provided by companies via press release distributed through PR Newswire, an independent third-party content provider. PR Newswire, WorldNow and this Station make no warranties or representations in connection therewith.
SOURCE Black Health TV
New Health Website Works to Reach African Americans Where They Are - Online and Mobile
NEW ORLEANS, Oct. 16, 2012 /PRNewswire/ -- Black Health TV announces the launch of Blackhealthtv.com, a groundbreaking, online video and social media website focused on the health issues of African-American consumers and physicians. Co-founded by Dr. Corey Hebert, the award-winning medical journalist and frequent contributor to the Dr. Oz. Show, Black Health TV plans to establish its website as a global brand amongst people of African descent.
As the Internet and television continue to merge and connected TVs slowly move into consumers' living rooms, Black Health TV is there. Black Health TV is the first health media company to explore new technologies in order to connect with African-American viewers online to watch the latest health topics that matter most including: diabetes, cancer, women's health, kids' health and more.
"I'm so proud to be at the helm of Black Health TV. We offer the African-American community, for the first time ever, culturally relevant on demand health information," said Dr. Corey Hebert, CEO of Black Health TV.
According to the U.S. Office of Minority Health, African Americans have the highest mortality rate of any racial and ethnic group in several major disease categories from stroke to infant mortality, heart disease, diabetes, cancer and HIV/AIDS. Moreover, according to previous research reports from Pew Internet & American Life Project, as a percent of Internet users within each demographic group, African-Americans search for health insurance, fitness and how to lose or control their weight more than other groups. African-Americans also download more health applications or "apps" on their phones to help them track or manage their health more than any other group and are the second most active users of the mobile Internet including involvement in activities such as creating or posting individual or group blogs, listening to podcasts, downloading or streaming online video.
Black Health TV is setting out to change how African Americans receive their health information having formed content relationships with Morehouse Medical School, Harvard Health Publications (a division of Harvard Medical School), American Council on Exercise and a host of other prestigious health information providers. Blackhealthtv.com provides a consumer-focused interactive health and wellness website that delivers integrated and dynamic health information and videos on a wide variety of subjects. The website will also offer areas for interactive support communities, health and wellness tools, and answers to frequently asked medical questions.
For more information visit: www.blackhealthtv.com
For media inquiries, contact Cary Wheelous at [email protected] or 504-383-8000.
ABOUT BLACK HEALTH TV
Black Health TV is the largest provider of health video on the Internet geared toward African-American consumers. Black Health TV contains a broad portfolio of service offerings that span the health spectrum, from in-depth medical content for condition prevention and management to fitness and cooking videos to recommendations for achieving a healthy lifestyle. Black Health TV is based in New Orleans and is led by CEO, Corey Hebert, M.D.
©2012 PR Newswire. All Rights Reserved.
SOURCE Black Health TV
New Health Website Works to Reach African Americans Where They Are - Online and Mobile
NEW ORLEANS, Oct. 16, 2012 /PRNewswire/ -- Black Health TV announces the launch of Blackhealthtv.com, a groundbreaking, online video and social media website focused on the health issues of African-American consumers and physicians. Co-founded by Dr. Corey Hebert, the award-winning medical journalist and frequent contributor to the Dr. Oz. Show, Black Health TV plans to establish its website as a global brand amongst people of African descent.
As the Internet and television continue to merge and connected TVs slowly move into consumers' living rooms, Black Health TV is there. Black Health TV is the first health media company to explore new technologies in order to connect with African-American viewers online to watch the latest health topics that matter most including: diabetes, cancer, women's health, kids' health and more.
"I'm so proud to be at the helm of Black Health TV. We offer the African-American community, for the first time ever, culturally relevant on demand health information," said Dr. Corey Hebert, CEO of Black Health TV.
According to the U.S. Office of Minority Health, African Americans have the highest mortality rate of any racial and ethnic group in several major disease categories from stroke to infant mortality, heart disease, diabetes, cancer and HIV/AIDS. Moreover, according to previous research reports from Pew Internet & American Life Project, as a percent of Internet users within each demographic group, African-Americans search for health insurance, fitness and how to lose or control their weight more than other groups. African-Americans also download more health applications or "apps" on their phones to help them track or manage their health more than any other group and are the second most active users of the mobile Internet including involvement in activities such as creating or posting individual or group blogs, listening to podcasts, downloading or streaming online video.
Black Health TV is setting out to change how African Americans receive their health information having formed content relationships with Morehouse Medical School, Harvard Health Publications (a division of Harvard Medical School), American Council on Exercise and a host of other prestigious health information providers. Blackhealthtv.com provides a consumer-focused interactive health and wellness website that delivers integrated and dynamic health information and videos on a wide variety of subjects. The website will also offer areas for interactive support communities, health and wellness tools, and answers to frequently asked medical questions.
For more information visit: www.blackhealthtv.com
For media inquiries, contact Cary Wheelous at [email protected] or 504-383-8000.
ABOUT BLACK HEALTH TV
Black Health TV is the largest provider of health video on the Internet geared toward African-American consumers. Black Health TV contains a broad portfolio of service offerings that span the health spectrum, from in-depth medical content for condition prevention and management to fitness and cooking videos to recommendations for achieving a healthy lifestyle. Black Health TV is based in New Orleans and is led by CEO, Corey Hebert, M.D.
©2012 PR Newswire. All Rights Reserved.
On Blacks and Fat: McDonald's Senior VP
Greg Watson (McDonald's)
(The Root) -- Obesity is more common in African Americans than in other ethnic groups. But when it comes to black people and weight, that's where the agreement seems to end. Is food the culprit? Is exercise the solution? Is there even a real problem to begin with, or should we be focusing on health -- or even self-acceptance -- rather than the number on the scale?
Against the backdrop of a first lady's mission to slim down the nation's kids, black celebs getting endorsements after shedding inches and a booming weight-loss industry, The Root will publish a series of interviews with medical professionals, activists and fitness enthusiasts that reveal the complexity of this issue and the range of approaches to it.
For the 14th in the series, we spoke to Greg Watson, senior vice president of menu innovation at McDonald's USA, at a Washington, D.C., event highlighting what the restaurant calls its "nutrition journey." What that means is calorie counts on restaurant and drive-through menus nationwide starting last month, a "Favorites Under 400" campaign featuring lower-calorie items and healthier choices (including more fruits and vegetables, and egg-white breakfast sandwiches on whole-grain English muffins) in the works for 2013.
We asked Watson, who's responsible for keeping the McDonald's menu up to date and in line with customer preferences (which, these days, often have to do with health), about what the changes could mean for African Americans and obesity specifically.
"We think it is just going to be a natural way for us to help out in the community," he told The Root.
Here's what else he had to say about his industry's take on obesity, what the company knows about African-American food preferences and what he believes fast-food fruits and veggies could do for urban food deserts.
Read the rest of the interviews in the series here, and check out the rest of The Root's obesity coverage here.
The Root: According to the latest statistics, African Americans are 1.5 times as likely as whites to be obese. Did you consider any special focus on the needs and preferences of the black community when revamping the menu to include calorie counts and healthier foods?
Greg Watson: When we develop our new menu items, we're thinking pretty broadly about the U.S. population. We know that we serve a lot of customers -- somewhere in the area of 25 million every day. So it's a pretty broad consumer base. But we know that the overall trends are prevalent across multiple segments. The concerns about getting more whole grains, lower-calorie options and portion control, and more fruits and vegetables are applicable to the African-American community.
And as we're developing our products, we do focus our development on different ethnic segments. There are a couple of items that do well for various segments. The mango-pineapple smoothies do very well with Hispanic and African-American consumers. The wild berry does extremely well with African-American consumers. So we're excited that we can come up with these products that do well overall, but then they do extremely well with a certain segment.
TR: If you could make just one suggestion for people to implement in their daily lives with respect to weight and health, what would it be?
GW: I would say balance is important for your eating experience throughout the day. I would encourage our customers to think about their total calorie intake for the day, and make sure that they balance their meals appropriately. So if you go a little heavy on calories at breakfast, you should back it off the rest of the day. Or, if you work out, maybe you can have more calories. I think balance is the key word.
TR: One issue that some experts we've spoken to say affects the African-American obesity rate is the prevalence of "food deserts," where fresh, healthy food is unavailable. Do you see the increased number of "wholesome choices" on the new menus -- in particular, salads and fruit options -- as part of the solution to that phenomenon?
GW: That is a big concern for our customers that live in those areas. We're excited that we can bring more fruit and more vegetables into those restaurants. We think it is just going to be a natural way for us to help out in the community, by having these types of items on our menu. We're seeing a pretty favorable response to our real-fruit smoothies, for example -- that's half a cup of fruit that our customers are getting whether they think about it that way or not.
TR: What's your response to those who might say that places like McDonald's and the food and beverages they sell are largely to blame for the American obesity crisis generally, and the black obesity crisis specifically?
GW: Well, we know that there is a tendency for people to make that connection, and it's unfortunate. I think that McDonald's, being the leader in the industry, is put at the center of that conversation. But what we do is we continue to focus on our customers' needs. And we know that we're giving our customers choices, and we're giving them variety. We provide nutritious options at great quality and an incredible value.
The more we continue to tell that story, the less we'll be concerned about what people are saying about the industry. We're trying to separate ourselves and say, "McDonald's is doing what's right for the customers."
Jenée Desmond-Harris is The Root's staff writer.
Against the backdrop of a first lady's mission to slim down the nation's kids, black celebs getting endorsements after shedding inches and a booming weight-loss industry, The Root will publish a series of interviews with medical professionals, activists and fitness enthusiasts that reveal the complexity of this issue and the range of approaches to it.
For the 14th in the series, we spoke to Greg Watson, senior vice president of menu innovation at McDonald's USA, at a Washington, D.C., event highlighting what the restaurant calls its "nutrition journey." What that means is calorie counts on restaurant and drive-through menus nationwide starting last month, a "Favorites Under 400" campaign featuring lower-calorie items and healthier choices (including more fruits and vegetables, and egg-white breakfast sandwiches on whole-grain English muffins) in the works for 2013.
We asked Watson, who's responsible for keeping the McDonald's menu up to date and in line with customer preferences (which, these days, often have to do with health), about what the changes could mean for African Americans and obesity specifically.
"We think it is just going to be a natural way for us to help out in the community," he told The Root.
Here's what else he had to say about his industry's take on obesity, what the company knows about African-American food preferences and what he believes fast-food fruits and veggies could do for urban food deserts.
Read the rest of the interviews in the series here, and check out the rest of The Root's obesity coverage here.
The Root: According to the latest statistics, African Americans are 1.5 times as likely as whites to be obese. Did you consider any special focus on the needs and preferences of the black community when revamping the menu to include calorie counts and healthier foods?
Greg Watson: When we develop our new menu items, we're thinking pretty broadly about the U.S. population. We know that we serve a lot of customers -- somewhere in the area of 25 million every day. So it's a pretty broad consumer base. But we know that the overall trends are prevalent across multiple segments. The concerns about getting more whole grains, lower-calorie options and portion control, and more fruits and vegetables are applicable to the African-American community.
And as we're developing our products, we do focus our development on different ethnic segments. There are a couple of items that do well for various segments. The mango-pineapple smoothies do very well with Hispanic and African-American consumers. The wild berry does extremely well with African-American consumers. So we're excited that we can come up with these products that do well overall, but then they do extremely well with a certain segment.
TR: If you could make just one suggestion for people to implement in their daily lives with respect to weight and health, what would it be?
GW: I would say balance is important for your eating experience throughout the day. I would encourage our customers to think about their total calorie intake for the day, and make sure that they balance their meals appropriately. So if you go a little heavy on calories at breakfast, you should back it off the rest of the day. Or, if you work out, maybe you can have more calories. I think balance is the key word.
TR: One issue that some experts we've spoken to say affects the African-American obesity rate is the prevalence of "food deserts," where fresh, healthy food is unavailable. Do you see the increased number of "wholesome choices" on the new menus -- in particular, salads and fruit options -- as part of the solution to that phenomenon?
GW: That is a big concern for our customers that live in those areas. We're excited that we can bring more fruit and more vegetables into those restaurants. We think it is just going to be a natural way for us to help out in the community, by having these types of items on our menu. We're seeing a pretty favorable response to our real-fruit smoothies, for example -- that's half a cup of fruit that our customers are getting whether they think about it that way or not.
TR: What's your response to those who might say that places like McDonald's and the food and beverages they sell are largely to blame for the American obesity crisis generally, and the black obesity crisis specifically?
GW: Well, we know that there is a tendency for people to make that connection, and it's unfortunate. I think that McDonald's, being the leader in the industry, is put at the center of that conversation. But what we do is we continue to focus on our customers' needs. And we know that we're giving our customers choices, and we're giving them variety. We provide nutritious options at great quality and an incredible value.
The more we continue to tell that story, the less we'll be concerned about what people are saying about the industry. We're trying to separate ourselves and say, "McDonald's is doing what's right for the customers."
Jenée Desmond-Harris is The Root's staff writer.
The Word "Weights" Freaks Them Out
"I don't lift weights because I don't want to look like a man." ~Every flabby woman who knows nothing about fitness and strength training.
Health and fitness is something not many take serious enough. One's health is the greatest wealth received in this world, yet it is ignored until something goes wrong. How stupid of you to neglect the one thing you can control. From diabetes to osteoporosis, these diseases plague hundreds of thousands of people everyday, and it is no concern to the average person to prevent these things. I can almost bet they polish and keep up regular maintenance on their car, more than their own health. This is not how life was meant to be spent. A woman's bone density begins to deteriorate at the age of 30. That is her peaking season. Just as things begin to make sense, your body may look and feel the best it has ever felt; internally the foundation of your body is diminishing. What gives?
"I don't want my breast to shrink. Having all of those muscles is not attractive." ~ The uninterested beginner.
What's attractive is subjective, but what's healthy versus what's unhealthy is clearly relevant. Lifting weights does far more than help you burn fat at an astounding rate. It strengthens your bone density, builds lean muscle, and aides in functioning in everyday life. Proper weight training can help lengthen your life span. We are all of hard-working individuals who lifted lots of heavy objects to make our lives the way we know of it to be today. So, concerns with your breast turning to hard muscle is very unlikely, unless you are training for a competition of some sort. Muscle definition is uber sexy. A defined back looks amazing in a tank top or a backless dress. Strong, well defined legs complimented by a flirty flat or seductively strappy stiletto is a definite "head-turner!" I can press 540lbs on my legs, and they are not masculine by any means.
The day of the world accepting all body types is upon us, but it is totally up to you to see yourself different. Do not be afraid of the free weights. They were designed to be an added benefit to your physique and your life. Look into hiring a personal trainer to assist you with this new journey. They will teach you all aspects of health and fitness, as well as, what to do to achieve the body you desire. You can do i and I promise you will not regret ever grabbing a dumbbell over 8lbs. :-)
Trig The Trainer aka @IAmFit_Trig
Health and fitness is something not many take serious enough. One's health is the greatest wealth received in this world, yet it is ignored until something goes wrong. How stupid of you to neglect the one thing you can control. From diabetes to osteoporosis, these diseases plague hundreds of thousands of people everyday, and it is no concern to the average person to prevent these things. I can almost bet they polish and keep up regular maintenance on their car, more than their own health. This is not how life was meant to be spent. A woman's bone density begins to deteriorate at the age of 30. That is her peaking season. Just as things begin to make sense, your body may look and feel the best it has ever felt; internally the foundation of your body is diminishing. What gives?
"I don't want my breast to shrink. Having all of those muscles is not attractive." ~ The uninterested beginner.
What's attractive is subjective, but what's healthy versus what's unhealthy is clearly relevant. Lifting weights does far more than help you burn fat at an astounding rate. It strengthens your bone density, builds lean muscle, and aides in functioning in everyday life. Proper weight training can help lengthen your life span. We are all of hard-working individuals who lifted lots of heavy objects to make our lives the way we know of it to be today. So, concerns with your breast turning to hard muscle is very unlikely, unless you are training for a competition of some sort. Muscle definition is uber sexy. A defined back looks amazing in a tank top or a backless dress. Strong, well defined legs complimented by a flirty flat or seductively strappy stiletto is a definite "head-turner!" I can press 540lbs on my legs, and they are not masculine by any means.
The day of the world accepting all body types is upon us, but it is totally up to you to see yourself different. Do not be afraid of the free weights. They were designed to be an added benefit to your physique and your life. Look into hiring a personal trainer to assist you with this new journey. They will teach you all aspects of health and fitness, as well as, what to do to achieve the body you desire. You can do i and I promise you will not regret ever grabbing a dumbbell over 8lbs. :-)
Trig The Trainer aka @IAmFit_Trig
That A$$ Is Fat
The smartphone has taken bathroom pictures to the next level, and their spread gets wider and wider with every mega pixel. "Keep scrolling," you tell yourself. Carpel tunnel seems to develop after, so many strokes. "Waalah!" All that scrolling just to realize they're really a fat ass.
How many more disappointing bathroom flicks must one take to realize now is the time to get that ass in good shape. The dimples and cellulite are subjective carnal attractions, but hands down they are tell-tell signs that a workout regimen is far from needed. Society leaves us to believe that "bigger is better," but that shallow point, more often than not exudes concern about ones health.
The hard part is over, now you have got to devise a plan on what and how to do this healthily living thing and stay at it. Well, I've taken the liberty to write down the ultimate steps to go from a fat ass to a phat ass!
PLAN - Devise a plan that is realistic to you, your lifestyle, and your needs. If you are a social lite and you drink more than once a day per week, consider cutting back. Consuming such an abundance of calories via unhealthy drinks, leaves you looking and feeling terrible. Journalling or making a food log is an excellent planning tool. It allows you to visualize what you are consuming and makes you accountable for it. You will find yourself being more mindful of the foods you choose to put in your mouth.
PREPARE - Like most of us our refrigerators and kitchen cabinets are filled with ungodly junk and garbage. From tv dinners with a ton of sodium to America's favorite desert, ice cream. Do your foodie desires a huge favor a rid your home of the awful, gut pounding products. A clean start makes for a much more successful finish. A grocery store run is well needed after such an evacuation. So, stock up on foods that are fat free, low-to-no sodium, lots of dark green vegetables and fruits. Buy plenty of whole grains, as well. Monitor your dairy intake. Stick to low fat to skim milk. Dairy isn't tummy friendly on a few levels (i.e. gas, constipation, weight gain).
SUPPORT SYSTEM - Having a support system is most important when it comes to a successful weight loss, because in most situations, self-motivation is not prevalent. Working out with a friend who exhibits identical fitness needs normally ends with one of you working out alone, and later you too will fall off of your regimen. Take the time to research a qualified personal trainer to train you or to motivate you as often as its needed. If you have a family member that's heavy into living a healthy lifestyle, ask them to hold you accountable for eating healthier and getting your workouts done. Track and log your workouts and progress on a weekly basis. Submit the information you have collected to your relative or friend to review. Remember accountability is a must especially, if you are working out alone.
These simple tips will make for better bathroom pictures. Your photo shoot will be less disappointing to you, and the recipient. Don't be lazy. Take a stand for your life and really get off your ass and get to planning, preparing, and devising a great support system that will implement nothing, but excellent RESULTS!
Written by: Trig the Trainer (@IAmFit_Trig)
How many more disappointing bathroom flicks must one take to realize now is the time to get that ass in good shape. The dimples and cellulite are subjective carnal attractions, but hands down they are tell-tell signs that a workout regimen is far from needed. Society leaves us to believe that "bigger is better," but that shallow point, more often than not exudes concern about ones health.
The hard part is over, now you have got to devise a plan on what and how to do this healthily living thing and stay at it. Well, I've taken the liberty to write down the ultimate steps to go from a fat ass to a phat ass!
PLAN - Devise a plan that is realistic to you, your lifestyle, and your needs. If you are a social lite and you drink more than once a day per week, consider cutting back. Consuming such an abundance of calories via unhealthy drinks, leaves you looking and feeling terrible. Journalling or making a food log is an excellent planning tool. It allows you to visualize what you are consuming and makes you accountable for it. You will find yourself being more mindful of the foods you choose to put in your mouth.
PREPARE - Like most of us our refrigerators and kitchen cabinets are filled with ungodly junk and garbage. From tv dinners with a ton of sodium to America's favorite desert, ice cream. Do your foodie desires a huge favor a rid your home of the awful, gut pounding products. A clean start makes for a much more successful finish. A grocery store run is well needed after such an evacuation. So, stock up on foods that are fat free, low-to-no sodium, lots of dark green vegetables and fruits. Buy plenty of whole grains, as well. Monitor your dairy intake. Stick to low fat to skim milk. Dairy isn't tummy friendly on a few levels (i.e. gas, constipation, weight gain).
SUPPORT SYSTEM - Having a support system is most important when it comes to a successful weight loss, because in most situations, self-motivation is not prevalent. Working out with a friend who exhibits identical fitness needs normally ends with one of you working out alone, and later you too will fall off of your regimen. Take the time to research a qualified personal trainer to train you or to motivate you as often as its needed. If you have a family member that's heavy into living a healthy lifestyle, ask them to hold you accountable for eating healthier and getting your workouts done. Track and log your workouts and progress on a weekly basis. Submit the information you have collected to your relative or friend to review. Remember accountability is a must especially, if you are working out alone.
These simple tips will make for better bathroom pictures. Your photo shoot will be less disappointing to you, and the recipient. Don't be lazy. Take a stand for your life and really get off your ass and get to planning, preparing, and devising a great support system that will implement nothing, but excellent RESULTS!
Written by: Trig the Trainer (@IAmFit_Trig)
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NO GYM??...NO PROBLEM!!
