STAYING FIT DURING THE HOLIDAYS

 

 

Staying fit and maintaining a healthy lifestyle is not easy during the holidays. The following are a few tips and things to keep in mind during the holidays:

 

1. Focus on weight management vs weight loss during the holidays.

2. Set realistic goals for the holiday season.

3. Keep an honest food diary.

4. Anticipate stressful situations and develop a list of how you will handle these challenges.

5. Make a plan. It's easier to deal with a situation if you have planned ahead. Set up realistic expectations.

6. Plan on NOT dieting or skipping meals before the holiday meal. Eat regularly throughout the day to limit the chances of binging or over doing it. Remember it's a lifestyle.

7. Eat something small and healthy before you go out so you do not show up starving and then overeat.

8. Choose wisely - ask yourself "What do I really want and enjoy?" Don't waste calories on things you do not really enjoy.

9. Make the healthier choice.

10. Use a smaller plate.

11. Participate in mindful eating.

12. Avoid empty calories (juice, soda, alcohol, energy drinks).

13. Remember food cravings vs actual hunger.

14. Get moving and stay active - continue your routine. Maybe decide to exercise in the morning before the meal or include your family and go for a walk while the food is cooking, or afterwards to get fresh air.

15. Be a social butterfly. Don't sit all day while waiting for the meal to be served. Get up, talk to people, and distract yourself so yo9u do not pick on food all day.

 

source: www.louiekids.org



 

 

15 CANCER SYMPTOMS WOMEN IGNORE

 

 

Women tend to be more vigilant than men about getting recommended health checkups and cancer screenings, according to studies and experts. They are generally more willing, as well, to get potentially worrisome symptoms checked out. But not always. Younger women, for instance, tend to ignore symptoms that could point to cancer. They have this notion that cancer is a problem of older people, and they are often right, but plenty of young people get cancer,too. Read on for 15 possible cancer symptoms women often ignore.

 

1. UNEXPLAINED WEIGHT LOSS: Many women would be delighted to lose weight without trying. Unexplained weight loss - say 10 pounds in a month without an increase in exercise or a decrease in food intake - should be checked out. Expect your doctor to run tests to check the thyroid and perhaps order a CT scan of different organs. The doctor needs to rule out the possibilities, one by one.

2. BLOATING: Bloating is so common that many women just live with it. It could point to ovarian cancer. Other symptoms of ovarian cancer include abdominal pain or pelvic pain, feeling full quickly - even when you haven't eaten much - and urinary problems, such as having an urgent need to go to the bathroom. If the bloating occurs almost every day and persists for more than a few weeks, you should consult your physician. Expect your doctor to take a careful history and order a CT scan and blood tests, among others.

3. BREAST CHANGES: Most women know their breasts well, even if they don't do regular self-exams, and know to be on the lookout for lumps. But that's not the only breast symptom that could point to cancer. Redness and thickening of the skin on the breast, also needs to be examined. Likewise, if the look of a nipple changes, or if you notice discharge, see your doctor. If you have breast changes, expect your doctor to take a careful history, examine the breast, and order tests such as a mammogram, ultrasound, MRI, and perhaps a biopsy.

4. BETWEEN-PERIOD BLEEDING OR OTHER UNUSUAL BLEEDING: Premenopausal women tend to ignore between-period bleeding. They also tend to ignore bleeding from the GI tract, mistakenly thinking it is from their period. Between-period bleeding bears checking out. So does bleeding after menopause, as it could be a symptom of endometrial cancer. GI bleeding could be a symptom of colorectal cancer. Your doctor will take a careful history and, depending on the timing of the bleeding and other symptoms, probably order an ultrasound or biopsy.

5. SKIN CHANGES: Most of us know to look for any changes in moles - a well-know sign of skin cancer. We should also watch for changes in skin pigmentation. If you suddenly develop bleeding on your skin or excessive scaling, that should be checked too. Most experts say not to wait longer than several weeks to see your doctor.

6. DIFFICULTY SWALLOWING: If you have difficulty swallowing, you may have already changed your diet so chewing isn't so difficult. That difficulty could be a sign of GI cancer, such as in the esophagus. Expect your doctor to take a careful history and order tests such as a chest x-ray or exams of the GI tract.

7. BLOOD IN THE WRONG PLACE: If you notice blood in your urine or stool, don't assume it's from a hemorrhoid. Expect your doctor to ask questions and perhaps order testing such as a colonoscopy. Coughing up blood should be evaluated, too.

8. GNAWING ABDOMINAL PAIN AND DEPRESSION: Any woman who has got a pain in the abdomen and is feeling depressed needs a checkup. Some researchers have found a link between depression and pancreatic cancer.

9. INDIGESTION: Women who have been pregnant may remember the indigestion that occured as they gained weight. Indigestion for no apparent reason may be a red flag. It could be an early clue to cancer of the esophagus, stomach, or throat. Expect your doctor to take a careful history and ask questions about the indigestion before deciding which tests to order.

10. MOUTH CHANGES: Smokers should be especially alert for any white patches inside the mouth or white spots on the tongue. Both can point to a precancerous condition called leukoplakia that can progress to oral cancer. Ask your dentist or doctor to take a look and decide what should be done next.

11. PAIN: As people age they seem to complain more of various aches and pains, but pain, as vague as it may be, can also be an early symptom of some cancers, although most pain complaints are not from cancer. Pain that persists and is unexplained needs to be checked out. Expect your physician to take a careful history, and based on that information decide what further testing, if any, is needed.

12. CHANGES IN THE LYMPH NODES: If you notice a lump or swelling in the lymph nodes under your armpit or in your neck - or anywhere else - it could be worrisome. If you have a lymph node that gets progressively larger, and it's been longer than a month, see a doctor. Your doctor will examine you and figure out any associated issues (such as infection) that could explain the lymph node enlargement. If there are none, your doctor will typically order a biopsy.

13. FEVER: If you have a fever that isn't explained by influenza or other infection, it could point to cancer. Fevers more often occur after cancer has spread from its original site, but it can also point to early blood cancers such as leukemia or lymphoma. Expect your doctor to conduct a careful physical exam and take a medical history, and then order tests such as a chest X-ray, CT scan, MRI or other tests, depending on the findings.

14. FATIGUE: Fatigue is another vague symptom that could point to cancer - as well as a host of other problems. It can set in after the cancer has grown, but it may also occur early in certain cancers, such as leukemia or with come colon or stomach cancers.

15. PERSISTENT COUGH: Coughs are expected with colds, the flu, allergies, and sometimes are a side effect of medications. A very prolonged cough - defined as lasting more than 3-4 weeks - should not be ignored. Expect your doctor to take a careful history, examine your throat, check out your lung functioning and perhaps order X-rays, especially if you are a smoker.

 

source: www.webmd.com

 

9 SURPRISING REASONS TO GET MORE SLEEP

 

 

What difference could an extra hour of sleep make in your life? Maybe quite a lot, experts say. Studies show that the gap between getting just enough sleep and getting too little sleep may affect your health, your mood, your weight, and even your sex life. If you're getting less than the recommended seven or eight hours of sleep a night, here are nine reasons that you should shut down your computer, turn off the lights, and go to bed an hour early tonight.

 

1. BETTER HEALTH: Getting a good night's sleep won't grant you immunity from disease. But study after study has found a link between insufficient sleep and some serious health problems, such as heart disease, heart attacks, diabetes, and obesity. In most cases, the health risks from sleep loss only become serious after years. That might not always be true, however. One study simulated the effects of the disturbed sleep patterns of shift workers on 10 young healthy adults. After a mere four days, three of them had blood glucose levels that qualified as pre-diabetic.

2. BETTER SEX LIFE: According to a poll, up to 26% of people say that their sex lives tend to suffer because they're just too tired. There's evidence that in men, impaired sleep can be associated with lower testosterone levels. Of course, not getting enough sleep can affect your love life in less direct ways too.

3. LESS PAIN: If you have chronic pain - or acute pain from a recent injury - getting enough sleep may actually make you hurt less. Many studies have shown a link between sleep loss and lower pain threshold. Unfortunately, being in pain can make it hard to sleep. Researchers have found that getting good sleep can supplement medication for pain.

4. LOWER RISK OF INJURY: Sleeping enough might actually keep you safer. Sleep deprivation has been linked with many notorious disasters. Any kind of accident is more likely when you're exhausted. When you're overtired, you're more likely to trip, or fall off a ladder, or cut yourself while chopping vegetables.

5. BETTER MOOD: Getting enough sleep won't guarantee a sunny dispostion. But you have probably noticed that when you're exhausted, you're more likely to be cranky. That's not all - not getting enough sleep affects your emotional regulation.

6. BETTER WEIGHT CONTROL: Getting enough sleep could help you maintain your weight - and conversely, sleep loss goes along with an increased risk of weight gain. Why? Part of the problem is behavioral. If you're overtired, you might be less lekely to have the energy to go for that job or cook a healthy dinner after work. The other part is physiological. The hormone leptin plays a key role in making you feel full. When you don't get enough sleep, leptin levels drop. Result - people who are tired are just pain hungrier.

7. CLEARER THINKING: Have yo ever woken up after a bad night's sleep, feeling fuzzy and easily confused, like your brain can't get out of first gear? Sleep loss affects how you think. It impairs your cognition, your attention, and your decision-making.

8. BETTER MEMORY: Feeling forgetful? Sleep loss could be to blame. Studies have shown that while we sleep, our brains process and consolidate our memories from the day. If you don' get enough sleep, it seems like those memories might not get stored correctly - and can be lost.

9. STRONGER IMMUNITY: Could getting enough sleep prevent the common cold? One preliminary study put the idea to the test. Researchers tracked over 150 people and monitored their sleep habits for two weeks. Then they exposed them to a cold virus. People who got seven hours of sleep a night or less were almost three times as likely to get sick as the people who got at least eight hours of sleep a night. More research is needed to establish a real link; this study was small and other factors may have influenced the results. Still, you can't go wrong getting eight hours of sleep when possible.

 

source: www.webmd.com 

MANAGING SORE MUSCLES AND JOINT PAIN

 

 

You work hard all week, so when the weekend finally rolls around you want to play just as hard. There's nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to reinvigorate you. Weekend warriors be warned, though - Saturday and Sunday activities can lead to Monday soreness.

 

WHAT CAUSES MY SORE MUSCLES? It's normal to have sore muscles after you work out, play sports, or even do housework, especially if:

1. You did an activity you're not used to

2. You suddenly kidked up your exercise intensity level or increased the length of your workout

3. You did eccentric exercises, in which you lengthened instead of shortened your muscle

 

These changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you will start to feel sore. That is called delayed onset muscle soreness. It peaks within about 48 hours and then it will gradually get better. The good news is that when you do the same activity again, your muscles will start to get used to it.

 

WHAT'S CAUSING MY JOINT PAIN? When your joints feel sore and achy, that's usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful. Joint pain can also be caused by overuse or injury - for example, tennis elbow or a knee injury caused by a ligament or meniscal problem.

 

TREATING SORE MUSCLES AND JOINT PAIN: One big question a lot of people have when they're nursing sore muscles is whether to use heat or ice. Experts say indirect ice - an ice pack wrapped in a thin towel - is best for immediate relief. Heat will feel good while it's on, but it's not going to lessen the damage or make it go away anytime soon. Use ice on the sore area right after the activity to reduce inflammation, then use heat to increase blood flow to the area. Heat also can help relieve joint pain. If you get sore muscles once in a while, you can take acetaminophen (Tylenol) or a nonsteroidal anit-inflammatory drug (NSAID) liek ibuprofen (Advil, Motrin), naproxen (Aleve) or aspirin to help relieve the discomfort. Just be cautious about using NSAIDs regularly. Long-term use can interfere with your muscles' ability to repair themselves. Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Muscle pain that comes quickly and feels intense is a sign that you've injured yourself. Call your doctor if your pain is severe or lasts for more than a few days. 

 

 

One of the best ways to prevent sore muscles is by easing your way into your exercise routine. Start off with lighter exercise and gradually build up. Then you're much less likely to cause the microtrauma. If you have a medical condition or you're unsure about your health, check with your doctor before starting an exercise program. Your doctor can help you find an exercise program that's safe and effective for you.

 

 

source: www.webmd.com

HAPPY THANKSGIVING FROM OUR FAMILY TO YOURS

ARE YOU STORING FOOD SAFELY?

 

 

Whether putting food in the refrigerator, the freezer, or the cupboard, you have plenty of opportunities to prevent foodborne illnesses. The goal is to keep yourself and others from being sickened by microorganisms such as Salmonella, E. coli, and C. Botulinum, which causes botulism. Keeping foods chilled at proper temperatures is one of the best ways to prevent or slow the growth of these bacteria. These food storage tips can help you steer clear of foodborne illnesses.

 

STORAGE BASICS

 

REFRIGERATE OR FREEZE PERISHABLES RIGHT AWAY: Foods that require refrigeration should be put in the refrigerator as soon as you get them home. Stick to the "two-hour rule" for leaving items needing refrigeration out at room temperature. Never allow meat, poultry, seafood, eggs, or produce or other foods that require refrigeration to sit at room temperature for more than two hours - one hour if the air temp is above 90 degrees F. This also applies to items such as leftovers, "doggie bags," and take-out foods. Also, when putting food away, don't crowd the refrigerator or freezer so tightly that air can't circulate.

KEEP YOUR APPLIANCES AT THE PROPER TEMPERATURES: Keep the refrigerator temperature at or below 40 degrees F. The freezer temp should fe 0 degrees F. Check temperatures periodically. Appliance thermometers are the best way of knowing these temperatures and are generally inexpensive.

CHECK STORAGE DIRECTIONS ON LABELS: Many items other than meats, vegetables, and dairy products need to be kept cold. For instance, mayonnaise and ketchup should go in the refrigerator after opening. If you've neglected to properly refrigerate something, it's usually best to throw it out.

USE READY-TO-EAT FOODS AS SOON AS POSSIBLE: Refrigerated ready-to-eat foods such as luncheon meats should be used as soon as possible. The longer they're stored in the refrigerator, the more chance Listeria, a bacterium that causes foodborne illness, can grow, especially if the refrigerator temp is above 40 degrees F.

BE ALERT FOR SPOILED FOOD: Anything that looks or smells suspicious should be thrown out. Mold is a sign of spoilage. It can grow even under refrigeration. Mold is not a major health threat, but it can make food unappetizing. The safest practice is to discard food that is moldy.

 

REFRIGERATION TIPS

 

MARINATE FOOD IN THE REFRIGERATOR: Bacteria can multiply rapidly in foods left to marinate at room temperature. Also, never reuse marinating liquid as a sauce unless you bring it to a rapid boil first.

CLEAN THE REFRIGERATOR REGULARLY AND WIPE SPILLS IMMEDIATELY: This helps reduce the growth of Listeria bacteria and prevents drips from thawing meat that can allow bacteria from one food to spread to another. Clean out the fridge frequently.

KEEP FOODS COVERED: Store refrigerated foods in covered containers or sealed storage bags, and check leftovers daily for spoilage. Store eggs in their carton in the refrigerator itself rather than on the door, where the temperature is warmer.

CHECK EXPIRATION DATES: If food is past its "use by" date, discard it. If you're not sure or if the food looks questionable, throw it out.

 

FREEZER FACTS

 

FOOD THAT IS NOT PROPERLY FROZEN AND COOKED IS SAFE: Food that is properly handled and stored in the freezer at 0 degrees F will remain safe. While freezing does not kill most bacteria, it does stop bacteria from growing. Though food will be safe indefinitely at 0 degrees F, quality will decrease the longer the food is in the freezer. Tenderness, flavor, aroma, juiciness, and color can all be affected. Leftovers should be stored in tight containers. With commercially frozen foods, it's important to follow the cooking instructions on the package to assure safety.

FREEZING DOES NOT REDUCE NUTRIENTS: There is little change in a food's protein value during freezing.

FREEZER BURN DOES NOTMEAN FOOD IS UNSAFE: Freezer burn is a food-quality issue, not a food safety issue. It appears as grayish-brown leathery spots on frozen food. It can occur when food is not securely wrapped in air-tight packaging, and causes dry spots in foods.

REFRIGERATOR/FREEZER THERMOMETHERS SHOULD BE MONITORED:

Refrigerator/freezer thermometers may be purchased in the housewares section of department, appliance, culinary, and grocery stores. Place one in your refrigerator and one in your freezer, in the front in an easy-to-read location. Check the temperature regularly - at least once a week.

 

IF YOU LOSE ELECTRICITY

If you lose electricity, keep refrigerator and freezer doors closed as much as possible. Your refrigerator will keep food cold for about four hours if it's unopened. A full freezer will keep an adequate temperature for about 48 hours if the door remains closed.

 

TIPS FOR NON-REFRIGERATED ITEMS

 

CHECK CANNED GOODS FOR DAMAGE: Can damage is shown by swelling, leakage, punctures, holes, fractures, extensive deep rusting, or crushing or denting severe enough to prevent normal stacking or opening with a manual, wheel-type can opener. Stickiness on the outside of cans may indicate a leak. Newly purchased cnas that appear to be leaking should be returned to the store for a refund or exchange. Otherwise, throw the cans away.

DON'T STORE FOOD, SUCH AS POTATOES AND ONIONS, UNDER THE SINK: Leakage from the pipes can damage the food. Store potatoes and onions in a cool, dry place.

KEEP FOOD AWAY FROM POISONS: Don't store non-perishable foods near household cleaning products and chemicals.

 

 

source: www.webmd.com   

10 WAYS TO IMPROVE YOUR DAY IN JUST 5 MINUTES

 

Five minutes. It's only a little bit of time. But it's long enough for you to do one thing that could make your whole day better. That's a great return on your time investment! So take five minutes and try on e of these 10 simple ways to lower stress, boost your mood, and get more energy. It might give you that extra spark you need to meet the challenges of the day.

 

1. MAKE YOUR BED: This isn't about being a clean freak. It's a small ritual that can help create a calm environment for you in your bedroom - and a soothing bedroom is part of "sleep hygiene" - little habits that can help you sleep better. Do it first thing in the morning, and you've got one less thing to worry about for the rest of the day.

2. PACK A SNACK: Before you head out the door in the morning, prep a healthy snack to take with you. Ideas include fruit, unsalted nuts, and low-fat cheese or yogurt. When you get hungry later in the afternoon, you'll be ready!

3. CLEAR YOUR DESK: From stray papers to scattered coffee mugs, clutter can make you lose focus and curb productivity. Declutter your outer environment and you may feel more organized and better able to concentrate on the task at hand.

4. PUMP UP THE MUSIC: Several studies have found that listening to music can help lower blood pressure, reduce stresss, and boost mood. The right music has the power to change your attitude. So load up your MP3 player and create a playlist that will make you smile - whether you're working or working out. As long as you don't blast it, this is a safe, healthy way to make your day more enjoyable.

5. SNIFF A LEMON: For a quick de-stressing trick, turn to an underrated sense - your sense of smell. Japanese researchers found that linalool; a substance found in lemons, may turn down the classic "flight-or-fight" stress response. Not into lemons? Try basil, juniper, or lavender - those scents have also been found to lower stress.

6. STRETCH: No need to put on your yoga pants or get all bendy. Just a few easy moves will do. Stretch your arms overhead. Raise and lower your shoulders a couple of times. Stretch your legs as you lean your torso against a wall. Be gentle, so you don't overdo it. Stretching can help improve your circulation and flexibility, and may help ease the tight muscles that come with stress.

7. MEDITATE: It's easier than you may think. Here's how: Settle into a comfortable position in a chair or on the floor. Then follow your breath - in, out - for a few minutes. Thoughts are bound to bubble up in your mind - no problem. Just let them float by and turn your attention back to your breath. Meditating daily, even just for a few minutes, may help tame stress.

8. KEEP A GRATITUDE DIARY: Take a minute every day to write down what you're thankful for - big or small. It's easy to vent about weather, traffic, or job woes, but complaining brings negative energy along with it. Being thankful for what you have can make you appreciate all the positives in your life.

9. TURN OFF YOUR ELECTRONICS: Take a little break, already, from all your gadgets. Staring at computer screens and electronics all day long can zap your energy and encourage inactivity. So log off - of everything - every now and then. This is especially important to allow you to unwind and relax before bed. Just because the world is on, 24-7, you don't have to be!

10. PRIORITIZE: Give yourself permission to admit that you can't do everything, all at once. Instead, you can nibble away at your to-do list, and feel more satisfied, by setting some priorities. So make a list, figure out what really matters, what can wait, and what you can skip. Work your way down the list, handling your top priorities first. Bit by bit, you'll get there!

 

source: www.webmd.com 



WHAT TO EXPECT FROM TOTAL HIP REPLACEMENT SURGERY

When a hip joint is damaged by arthritis, the pain can be unbearable. That's the time to talk to an orthopedic surgeon about hip replacement. Once people have hip pain that affects their daily lives - climbing stairs, getting up froma chair, difficulty walking - it's time for a consulatation. Close to 200,000 Americans choose this joint pain treatment every year. The success rate is high: only about 2% of patients have surgical complications such as joint infection.

The newer operations, called miminally invasive surgeries, no longer require incisions of 6-9 inches, which were necessary in the past. Now, relatively small incisions, about 3 inches, are made. And smaller instrumenst to use during surgery have been designed. These techniques cut through less muscle and soft tissue, so recovery time is faster. Not only is the surgery less invasive, but pain-management methods also are safer. More surgeons use spinal anesthesia, which numbs from the waist down, instead of general anesthesia.

Another less-invasive joint pain treatment is hip resurfacing, which has fewer post-operative limits. Instead of cutting away bone, the head of the femur is reshaped, and a cap is placed on it. That fits into a socket, similar to those used with other hip-replacement surgeries. Women, especially those over 55, face a higher risk than men of fracture near the top of the thigh bone from hip resurfacing.

Most hip replacement patients are hospitalized for about three days. A day after surgery, a physical therapist reviews precautions for the next six weeks. Plan on using a crutch or cane for the first 4-6 weeks. You may also have to give up work for one month to six months or more, depending on job activity. Most people with desk jobs can return to work in a month or so. And forget driving, which is one of the worst hip positions. You should plan to have someone drive you around for several months.

Your arthritis pain will likely be gone right after total hip replacement surgery, but you may have surgical pain for two to four weeks. How bad it will be is tough to estimate. Some patients can get by with over the counter acetaminophen. But most people need something stronger, like Vicodin for about a month afterward. How fast you heal depends on your health. If you don't have other conditions, like diabetes, recovery is usually quicker. As you build new muscle and the replacement area firms up, you can do more.

Hip replacement is hardly fun, but the results can be. Most people can't believe the pain is gone. They can start doing things that they haven't been able to do for years. Most people see progress every week after surgery.

source: www.lifescript.com

 



TODAY WE CELEBRATE VETERANS' DAY...HONORING ALL WHO HAVE SERVED

9 SURPRISING CAFFEINE FACTS

 

Do you crave coffee first thing in the a.m.? Need a Coke in the afternoon? Caffeine has a bad reputation, but is it a myth? Read on for 9 interesting (and somewhat surprising!) caffeine facts...

 

MYTH OR FACT? CAFFEINT IS ADDICTIVE.

MYTH: Although caffeine is considered a mild stimulant, it's not addictive, according to the American Journal of Drug and Alcohol Abuse. Unlike classic stumulants, there's rarely a strong compulsion to use caffeine. But caffeine can be habit-forming. That's why you may feel mild withdrawal symptoms if you skip your morning cup of coffee. Typical symptoms include headache, restlessness and irritability.

 

MYTH OR FACT? CAFFEINE CAUSES DEHYDRATION?

FACT: Caffeine is a mild diuretic, but it's not very pronounced. Still, diuretics make you havel to pee.The more often you go, the more fluids you lose. And you'll feel more dehydrated because you're losing more fluids than you're taking in.

 

MYTH OR FACT? CAFFEINE CAN MAKE HEART DISEASE WORSE.

MYTH: Doctors often tell cardiac patients, especially those with high blood pressure, to avoid caffeine. But there is littel proof that it raises the risk of heart attack, sudden death or abnormal heart rhythms. In fact, coffee drinking may reduce risk of heart disease - one of the benefits of caffeine. Drinking tea - black and green - may also have heart-healthy benefits.

 

MYTH OR FACT? CAFFEINE HEIGHTENS HYPERTENSION RISK.

A LITTLE BIT OF BOTH: Caffeine does cause a small, short-term boost in blood pressure, but it's nothing serious, and has no lingering health effect. Caffeinated colas did increase the risk, but that could be due to the sugar and other ingredients in sodas, not the caffeine. Tea drinking received mixed results.

 

MYTH OR FACT? CAFFEINE CAUSES HYPERACTIVITY IN CHILDREN.

MYTH: A kid on a Coke rush will practically bounce off walls. But studies show that a moderate amount of caffeine doesn't make them hyperactive. A bigger concern is the empty calories in soda and high-energy drinks that teens like.

 

MYTH OR FACT? CAFFEINE CAUSES BONE LOSS.

FACT: Caffeine causes a slight, neglibible increase in calcium excretion. Any calcium loss could be offset by comsuming more calcium. Even youngsters who drink one or two caffeinated beverages a day aren't harming their bones, unless they consume them in place of milk.

 

MYTH OR FACT? CAFFEINE IS LINKED OT FIBROCYSTIC BREAST DISEASE.

MYTH: Caffeine intake isn't related to the benign condition of lumpy breasts. It seems to contribute to breast pain, but doesn't cause breast cancer. That's because breast pain is hormonal and caffeine causes blood vessels to dilate, adding to normal monthly breast tenderness.

 

MYTH OR FACT? CAFFEINE IS UNHEALTHY FOR PREGNANT WOMEN.

FACT: So, if you're pregnant, you'll have to watch how much you drink. Once a woman is carrying, the American College of Obstetricians and Gynecologists advises no more than one or two cups of coffee a day. Too much caffeine may cause an irregular fetal heartbeat.

 

MYTH OR FACT? CAFFEINE COMES WITH CALORIES GALORE.

MYTH: On their own, coffee and tea have no calories or fat. It's the flavored syrups, whole milk and cream that turn innocent caffeinated drinks into calorie bombs. Those tasty blended drinks can contain 200-600 calories. And the creamers found in many offices? Two tablespoons can add 80 calories and 4 grams of fat - equal to a pat of butter. To cut calories, choose the smallest serving, and order your beverage with fat-free or skim milk.

 

source: www.lifescript.com 

SEVEN HEALTHY FOODS THAT MIGHT SURPRISE YOU

 

With two-thirds of Americans overweight, it comes as little surprise that so many people will try just about anything to lose a few pounds. Fad diets, such as South Beach, Atkins, and Low Carb, have gained renewed popularity in recent years because of their promise to help dieters quickly lose weight. Unfortunately, not only do these types of diets offer only short-term results, they have also given many types of healthy foods a bad reputation. Here are some delicious treats that can actually help you lose weight.

 

EGGS

Few foods have been the center of as much controversy when it comes to healthy eating as eggs. However, recent research has shown that eating an egg a day for breakfast is not only safe, it can als help you lose weight. Eggs contain an abundance of protein which takes the body longer to digest. Eating protein in the morning will help you stay full longer, making you more likely to eat less throughout the day.

 

STEAK

For years people have been reading that Americans need to eat less red meat in their diets. While an overabundance of most any type of food can negatively affect your diet, a little steak is not always bad for the belly. A lean cut of beef has just a few more grams of saturated fat than a skinless chicken breast of roughly the same size. Just as with eggs, steak contains plenty of protein that will keep you feeling full for longer parts of the day. To get the most protein with the least amount of fat, try cooking sirloin, tenderloin and other lean cuts, while limiting the size of your steak to about six ounces.

 

PORK

The other white meat has seen its reputation badly beaten in recent years, as a number of excesses have been attributed to this diverse animal. However, not all pork gets manufactured into bacon or sausage. Studies have shown that cuts of pork tenderloin are 31 percent leaner now than they were 20 years ago, making them a perfectly suitable source of lean protein.

 

PASTA

Low carb or no carb diets have made foods like pasta into the archemeny of weight loss. Instead of saying no to pasta while on a diet, try switching to small servings of whole grain pasta instead. Studies suggest the individuals who eat several small servings of whole-grain foods each day have a better chance of losing and maintaining their weight. One study even suggested that eating whole grains instead of refined grains can help burn belly fat.

 

NUTS

While nuts do contain a high amount of fat, it's fortunately the good kind. Nuts also contain plenty of nutrients, protein, and fiber, which can help to stabilize blood sugar levels in the body. So even if you'll ingest a few extra grams of fat from a handful of nuts, they are a healthier alternative than snacking on a candy bar or cookie.

 

CHEESE

A favorite calorie-cutting trick of dieters is to stop eating calcium-rich dairy foods, such as cheese. However, studies have shown this technique could actually hinder weight loss. Researchers suggest that the body burns more fat when it receives plenty of calcium. So by eating such low-fat items as milk, yogurt, and cheese, you can actually encourage the body to burn excess fat.

 

COFFEE

Another thing dieters usually cut to save calories are the small treats they usually enjoy throughout the day. While you can eliminate a couple hundred calories by forgoing your daily pumpkin spice latte, you can still have your coffee and drink it too. Coffee by itself contains very few calories. What we put into our coffee - milk, sugar, flavored creams - is where the majority of the calories come from. Drinking coffee black or with skim milk will help you stay alert and give your metabolism an additional boost.

 

source: www.medicaldaily.com 

MAKE YOUR VOTE COUNT

VOTE TOMORROW NOVEMBER 6, 2012

NOVEMBER IS AMERICAN DIABETES MONTH

The vision of the American Diabetes Association is a life free of diabetes and all of its burdens. Raising awareness of this ever-growing disease is one of the main efforts behind the mission of the Association. American Diabetes Month® (ADM) is an important element in this effort, with programs designed to focus the nation's attention on the issues surrounding diabetes and the many people who are impacted by the disease.
Here are just a few of the recent statistics on diabetes:

• Nearly 26 million children and adults in the United States have diabetes.
• Another 79 million Americans have prediabetes and are at risk for developing type 2 diabetes.
• The American Diabetes Association estimates that the total national cost of diagnosed diabetes in the United States is $174 billion.

American Diabetes Month takes place each November and is a time to come together as a community to Stop Diabetes!