Your New Blood Pressure Medicine - Purple Potatoes

Want to lose weight and lower your blood pressure? Pick a peck of purple potatoes. In a new study by Joe Vinson, PhD, a chemistry professor at the University of Scranton, purple potatoes were found to lower blood pressure as well as oatmeal can without adding unwanted pounds, due to the high levels of phytochemicals found in purple potatoes. His study involved 18 participants who ate six to eight golf ball–sized purple potatoes twice a day for a month, and by the end of the study, their blood pressure levels had dropped about 4 percent.

Lower Your Blood Pressure

This isn't the first study to reveal the nutritional potency of potatoes. A study published earlier this year in the Journal of Nutrition revealed that people eating red, purple, and other pigmented potatoes had lower levels of oxidative stress and inflammation, two conditions that are linked to chronic disease.

Although potatoes often get a bad rap for being calorie laden and high in carbohydrates, you may not want to nix them from your diet. To learn more about how potatoes can lower your blood pressure, see our potato slide show, Colorful Spuds Are Full of Disease-Smashing Antioxidants, Study Shows.

And considering that a long weekend full of backyard barbecues looms ahead, toss some purple potatoes (which are specialty crops you'll most likely find at farmer's markets) into these 5 Rib-Sticking Recipes with Nutrient-Packed Potatoes.

Source: http://health.yahoo.net/rodale/RDL/purple-potatoes-your-new-blood-pressure-medicine

5 Signs of Alzheimer's That Sometimes Show up Before Memory Loss

Memory loss is the symptom everybody worried about Alzheimer's disease or other forms of dementia seems to focus on. After all, it's distressing -- and increasingly obvious. Yet there are other common symptoms of Alzheimer's or dementia that can turn up even earlier, researchers say.

Sometimes, according to memory experts, even doctors miss early dementia signs because they're focused on memory loss to the exclusion of other symptoms.

In fact, in 2011 Spanish researchers found that more than a third of adults who go on to develop early-onset Alzheimer's (the kind that appears before age 65) have the following symptoms early in the disease, even before memory loss is apparent. These symptoms can also be the first to appear among adults who develop Alzheimer's after age 65.

Of course, if you notice any of these symptoms, it's important to have them checked out by a doctor, psychologist, or other expert in cognition and the brain.

Early sign of dementia #1: Personality change

A warm, friendly loved one may seem to morph into a bit of a grouch -- at first occasionally, and then increasingly. A gregarious person still jokes and talks a lot but begins to say inappropriate things or make odd accusations. A mild-mannered loved one begins cursing. All of these are examples of the kinds of personality changes that can predate memory loss in someone with dementia. Often, it's only later that friends and family look back and realize that behaviors they found off-putting or upsetting weren't intentional but related to the Alzheimer's.

Early sign of dementia #2: Problems with executive functioning

Trouble carrying out basic, familiar tasks can creep up slowly but surely. The person may, for example, have difficulty doing something that involves multiple steps, like following written directions or instructions. A longtime cook may avoid complicated recipes. A hobbyist may simplify the form of his or her craft.

Other hallmark trouble areas: making plans and not following through, whether for a vacation or an activity. Not tracking bills. Not being able to solve simple problems, such as mending a broken piece of machinery he or she could once fix easily.

Early sign of dementia #3: Vision problems

Problems with depth perception or visual-spatial coordination can precede memory problems. The person may have trouble driving or even walking well without tripping on stairs. It can be hard to judge distances or see contrasts between like colors, which can lead to accidents. In a more severe example of a perception problem, the person may not recognize himself or herself in a mirror or when passing his or her reflection in a building or window on the street.

Early sign of dementia #4: Language problems

Word retrieval and getting out the right words can become apparent before friends and family notice the more common communication problem of repeating stories or questions. For example the person having trouble may stop in the middle of a sentence, unable to think of the next word. (This can happen to anyone, but when it's a sign of dementia, it happens with alarming frequency, and sometimes the person isn't even aware of doing it.) Or the wrong word may come out -- "mouth cleaner" for "toothbrush" or "picture stick" for "TV remote control."

Early sign of dementia #5: Social withdrawal

Early in Alzheimer's disease and other dementias, the person is often well aware that something is amiss, even if he or she isn't exactly sure of the source of the problem. It can be frightening to feel that you're not quite in control of your faculties all of the time. This can cause the person to use more and more energy to stay in self-command. That leaves less energy to interact with others. Sometimes the person isn't even aware that he or she seems to be losing interest in friends and family, because he or she is concentrating so hard on just getting through the day.

Social withdrawal can also be caused by a desire to avoid embarrassment or by depression -- which often develops alongside dementia.

Source: http://health.yahoo.net/caring/5-signs-of-alzheimer-s-that-sometimes-show-up-before-memory-loss

Red Meat Can Boosts Diabetes Risk

 Two slices of bacon, a hot dog or a serving of deli meat daily has been found to significantly boost the risk of getting type 2 diabetes, said a major US study published on Wednesday.

The research by experts at the Harvard School of Public Health represents the largest study of its kind to date and appears in the American Journal of Clinical Nutrition.

Eating 50 grams of processed red meat every day increased a person's diabetes risk by 51 percent, while eating 100 grams of unprocessed red meat each day, about the size of a deck of cards, boosted the risk by 19 percent.

However, those risks went down if the red meat was substituted with nuts, white meat, low-fat dairy or whole grain proteins.

"Clearly, the results from this study have huge public health implications given the rising type 2 diabetes epidemic and increasing consumption of red meats worldwide," said senior author Frank Hu.

"The good news is that such troubling risk factors can be offset by swapping red meat for a healthier protein."

The data for the study came from questionnaire responses from more than 204,000 people in US nurses and health professionals' studies. The subjects were tracked for between 14 and 28 years.

Researchers also updated a meta-analysis that included their data with other studies covering more than 442,000 participants.

Diabetes affects nearly 350 million adults worldwide, and more than 11 percent of adults over age 20 -- or 25.6 million people -- in the United States have the disease, according to the US Centers for Disease Control and Prevention.

Type 2 diabetes, a chronic disease that involves high levels of blood sugar, is often caused by obesity, lack of exercise and unhealthy eating habits.

Source: http://news.yahoo.com/red-meat-boosts-diabetes-risk-us-study-161043220.html

Choose Healthy Snacks

Well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.

Your stomach is growling, but lunch is hours away. You could indulge yourself with a snack, but you think it's best to grit your teeth and wait for lunch. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight-loss diets, such as The Mayo Clinic Diet, allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind.

Select foods that satisfy your hunger, supply your body with energy and provide important nutrients. Opt for snacks of 100 calories or less to stay within your daily calorie goal. You can eat more of foods with low energy density, such as carrots, grapes and air-popped popcorn, for your 100 calories. Choose snacks from these food groups:

• Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with little to no fat and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.
• Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.
• Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.
• Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.

Source: http://www.mayoclinic.com/health/healthy-diet/HQ01396

Sleep Apnea: Is it Just A Snoring or is it Aready a Disorder?

Not everyone who snores has sleep apnea, and not everyone who has sleep apnea snores. So how do you tell the difference between garden variety snoring and a more serious case of sleep apnea?

The biggest telltale sign is how you feel during the day. Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea does, so you’re less likely to suffer from extreme fatigue and sleepiness during the day.

Sleep apnea signs and symptoms

It can be tough to identify sleep apnea on your own, since the most prominent symptoms only occur when you’re asleep. But you can get around this difficulty by asking a bed partner to observe your sleep habits or recording yourself during sleep.
Major signs and symptoms of sleep apnea

•  Loud and chronic snoring
•  Choking, snorting, or gasping during sleep
•  Long pauses in breathing
•  Daytime sleepiness, no matter how much time you spend in bed

Other common signs and symptoms of sleep apnea include:

• Waking up with a dry mouth or sore throat
•  Morning headaches
•  Restless or fitful sleep
•  Insomnia or nighttime awakenings
•  Going to the bathroom frequently during the night
•  Waking up feeling out of breath
•  Forgetfulness and difficulty concentrating
•  Moodiness, irritability, or depression

Sources: http://www.helpguide.org/life/sleep_apnea.htm

Health Risks Associated With Obesity

The health problems associated with obesity are numerous. Obesity is not just a cosmetic problem. It's a health hazard. Someone who is 40% overweight is twice as likely to die prematurely as is a normal-weight person. This is because obesity has been linked to several serious medical conditions, including:


Heart disease and stroke.
High blood pressure.
Diabetes.
Cancer.
Gallbladder disease and gallstones.
Osteoarthritis.
Gout.


Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma.


Doctors agree that the more overweight a person is, the more likely he or she is to have health problems. People who are overweight or obese are at  increased risk for chronic disease compared to normal-weight individuals People who are overweight or obese and can gain significant health benefits from losing weight. A person is considered obese if he or she weighs at least 20% more than the maximum healthy weight for his or her height.  Those at greatest risks for overweight/obesity related conditions include:

1. Family history of certain chronic diseases. People with close relatives who have had heart disease or diabetes are more likely to develop these problems if they are obese.
2. Pre-existing medical conditions. High blood pressure, high cholesterol levels, or high blood sugar levels are all warning signs of some obesity-associated diseases.
3. "Apple" shape. People whose weight is concentrated around their stomachs may be at greater risk of developing heart disease, diabetes or cancer than people of the same weight who are "pear-shaped" (they carry their weight in their hips and buttocks).

Fortunately, even a modest weight loss of 10 to 20 pounds can bring significant health improvements, such as lowering one's blood pressure and cholesterol levels.


Source: http://www.webmd.com/cholesterol-management/obesity-health-risks

Osteoporosis

What is osteoporosis?

Osteoporosis (say: “ost-tee-oh-pore-oh-siss”) occurs when the inside of the bones become porous from a loss of calcium. This is called losing bone mass. Over time, this weakens the bones and makes them more likely to break.

Once total bone mass has peaked — around 35 years of age — all adults start to lose it. However, women are more likely to develop osteoporosis than men. This is due to several factors. Women have less bone mass than men, tend to live longer and take in less calcium. In women, the rate of bone loss speeds up after menopause, when estrogen levels fall. Since the ovaries make estrogen, faster bone loss may also occur if both ovaries are removed by surgery.

If men live long enough, they are also at risk of getting osteoporosis later in life.

What are the risk factors for osteoporosis?

The following things put you at an increased risk for osteoporosis. The more of the following that apply to you, the higher your risk. Talk to your family doctor about your risk factors.

• Early menopause (before age 45)
• Family history of osteoporosis
• Surgery to remove ovaries before menopause
• Fair skin (caucasian or Asian race)
• Not getting enough calcium
• Sedentary lifestyle (not getting enough exercise)
• Smoking or tobacco use
• Alcohol abuse
• Eating disorders such as anorexia nervosa
• Thin body and small bone frame
• Hyperthyroidism, either from an overactive thyroid or from taking too much medicine to treat hypothyroidism.
• Long-term use of corticosteroids, which are medicines prescribed to treat inflammation, pain and chronic conditions such as asthma and rheumatoid arthritis.

Source: http://familydoctor.org/online/famdocen/home/common/bone/136.html

Women May Face Greater Heart Risk From Smoking Than Men

Women who smoke have a 25 percent higher risk of developing heart disease than male smokers do, according to a huge, new study.

Although the reason for the higher risk isn't known, researchers suspect there are biological differences in how women's bodies react to damaging cigarette smoke.

"Women may absorb more carcinogens and other toxic agents in cigarettes compared to men," said lead researcher Rachel R. Huxley, an associate professor of epidemiology at the University of Minnesota.

In addition, women have different smoking habits from men, she added. "Despite smoking fewer cigarettes than men on average, they may smoke more of the cigarette. They might smoke right to the end of the cigarette, compared to men -- we just don't know," she said.

For the study, Huxley and her colleague, Mark Woodward from the department of epidemiology at Johns Hopkins University, gathered data from 75 studies, involving almost 4 million people, that looked at the risk of heart disease between smokers and nonsmokers.

This type of study is called a meta-analysis, the object of which is to pool data from a variety of sources to try to identify significant trends.

Combined, these studies included 3,912,809 people, more than 67,000 of whom had heart disease. In the 75 studies that included data on the differences between men and women and included 2.4 million people, the researchers found that women who smoked had a 25 percent higher risk of having a heart attack than men who smoked.

That risk increased by 2 percent for every year the women smoked, compared with men who smoked equally as long, Huxley and Woodward found.

The risk to women could actually be greater than what was uncovered in this study, Huxley added. On average, women smoke fewer cigarettes than men and while the number of women who smoke has peaked in the United States, in developing countries women are just beginning to take up the habit, she said.

Huxley noted that they also found a higher risk for lung cancer among women who smoked, compared with men. "Women who smoked had twice the risk of dying from lung cancer, compared to men," she said.

"So this is not just a one-off thing," Huxley said. "There is some physiological or behavioral reason why women who smoke have a much greater risk of contracting illness, compared to their male counterparts," she said.

The report was published in the Aug. 10 online edition of The Lancet.

What the research shows, Huxley added, is that anti-smoking campaigns need to be focused toward women as well as men. "Tobacco control programs really need to have a female perspective; it can't be a generalized message, it has to be sex-specific," she said.

Dr. Carolyn M. Dresler, director of the Tobacco Prevention and Cessation Program at the Arkansas Department of Health and coauthor of an accompanying journal editorial, agreed with that assessment.

"Women smoking in the world is a growth market for the tobacco industry," she said. Ways need to be found to "counter the very effective marketing of the tobacco industry," she added.

And she noted, "If we don't work to focus effective strategies for preventing and treating coronary heart disease in both sexes, we might improve only one of the sexes and leave the other behind."

Dr. Gregg C. Fonarow, a cardiology professor at the University of California, Los Angeles and a spokesman for the American Heart Association, noted that "smoking remains the leading cause of preventable deaths in men and women worldwide."

It is very well-documented that smoking raises the risk of coronary heart disease in men and women, he added. "Complete cessation from smoking is by far the single biggest improvement to health that women and men who smoke can make," Fonarow said.

Source: http://health.yahoo.net/news/s/hsn/womenmayfacegreaterheartriskfromsmokingthanmen

A Patient's Own Skin Cells may One Day Treat Multiple Diseases

The possibility of developing stem cells from a patient's own skin and using them to treat conditions as diverse as Parkinson's disease, Alzheimer's disease and cancer has generated tremendous excitement in the stem cell research community in recent years. Such therapies would avoid the controversial need for using stem cells derived from human embryos, and in theory, also bypass immunological problems inherent in using cells from one person to treat another. However, in the nearly five years since the first article describing the development of stem cells derived from adult cells — so-called induced pluripotent stem cells (iPSCs) — unique problems inherent in their use have surfaced and even their immunological safety has been called into question.

According to Paul S. Knoepfler, UC Davis associate professor of cell biology and human anatomy, finding such obstacles in such a new and novel approach is not surprising and should not dissuade investigators from actively pursuing this avenue of research. A roadmap for finding solutions to the problems identified with iPSCs, written by Knoepfler and Bonnie Barrilleaux, a postdoctoral fellow working in Knoepfler's laboratory, is available online and will be published in the Aug. 5 issue of the journal Cell Stem Cell. Their perspective, "Inducing iPSCs to escape the dish," suggests research strategies to advance the field more rapidly toward applications for human diseases.

"iPSCs offer the potential to treat many diseases as an alternative or adjuvant therapy to drugs or surgery," said Knoepfler, who also is a faculty member of the UC Davis Genome Center and UC Davis Cancer Center. "Problems that have been identified with their use likely can be overcome, allowing iPSCs to jump from the laboratory dish to patients who could benefit from them."

iPSCs were first produced in 2006 from mouse cells and in 2007 from human cells. They have many of the same regenerative properties as human embryonic stem cells, but they are derived in a lab from adult cells, such as skin cells, by inducing or forcing them to express specific genes that are normally dormant in that type of cell. In theory, a person's skin cells could be induced to make neurons that produce the neurotransmitter dopamine, for example, and be delivered to brain regions where it is lacking in patients with Parkinson's disease. Similarly, cells could be induced to regenerate heart muscle and blood vessels after a heart attack, or neurons following a spinal cord injury. Many labs at UC Davis, including the Knoepfler lab, are producing and studying human iPSCs.

One advantage cited for iPSCs over stem cells derived from embryos is that problems of rejection due to immunological differences between the donor (the embryo) and the patient would be eliminated, because the iPSCs would be derived from each individual patient. A recent study using iPSCs in mice found that tissue rejection may, in fact, occur in some cases. However, Knoepfler believes that particular study was conducted in the context of tumors, which tend to be highly immunogenic and not be applicable for human use. While the ability of human iPSCs to escape immune attention must be investigated further, Knoepfler says that iPSCs remain an attractive potential avenue for stem cell-based medicine, in addition to embryonic stem cells.

Another concern with using either iPSCs or embryonic stem cells is that cells with the ability to turn into many different cell types may grow out of control, producing cancerous tumors. Knoepfler points out those studies involved implanting large numbers of undifferentiated stem cells into mice that were treated with immunosuppressant drugs to reject transplants, making the conditions ideal for cancers to arise. This scenario, he argues, is unlikely to be applicable when treating humans for actual diseases. In such cases, the stem cells would be induced to have a specific function, and the body's natural immune defenses would be present.

The "pluripotent" nature of stem cells, which potentially allow their use to repair almost any tissue, is only beginning to be harnessed for human therapies. Stem cell therapy has already been successfully used for years to treat leukemia and related bone and blood cancers. The use of iPSCs could vastly increase the spectrum of diseases that might be treated with stem cells, without the safety and ethical concerns inherent in using embryonic stem cells.

"Dr. Barrilleaux and I argue for a shift in research priorities," said Knoepfler. "Future studies of iPSCs should increasingly focus on issues most relevant to the eventual clinical use of the cells, offering the fastest pathway to treating patients with this potentially powerful therapeutic tool."

Knoepfler's own research focuses on determining how stem cell behavior is controlled during normal embryonic development as well as during healing and regeneration. He also studies how control systems go awry in developmental disorders and cancer. One key direction for the Knoepfler lab is using leading genomics technology to better understand why stem cells behave the way they do and how to change that behavior for clinical use.

Sources: http://esciencenews.com/articles/2011/08/04/a.patients.own.skin.cells.may.one.day.treat.multiple.diseases

Researchers Discover Natural Food Preservative That Kills Food-Borne Bacteria

University of Minnesota researchers have discovered and received a patent for a naturally occurring lantibiotic -- a peptide produced by a harmless bacteria -- that could be added to food to kill harmful bacteria like salmonella, E. coli and listeria.

The U of M lantibiotic is the first natural preservative found to kill gram-negative bacteria, typically the harmful kind. "It's aimed at protecting foods from a broad range of bugs that cause disease," said Dan O'Sullivan, a professor of food science and nutrition in the university's College of Food, Agricultural and Natural Resource Sciences. "Of the natural preservatives, it has a broader umbrella of bugs that it can protect against."

The lantibiotic could be used to prevent harmful bacteria in meats, processed cheeses, egg and dairy products, canned foods, seafood, salad dressing, fermented beverages and many other foods. In addition to food safety benefits, lantibiotics are easy to digest, nontoxic, do not induce allergies and are difficult for dangerous bacteria to develop resistance against.

O'Sullivan discovered the lantibiotic by chance, while researching the genome of bacteria. He then collaborated with Ju-Hoon Lee, a U of M graduate student, to continue the research. The U of M's Office for Technology Commercialization is currently seeking a licensee for the technology.

In wake of the recent deadly salmonella outbreak, it's important for researchers to continue developing methods to protect foods from dangerous bacteria.

"Salmonella burden has increased more dramatically than any other foodborne illness," said Shaun Kennedy, director of the National Center for Food Protection and Defense. "The largest recall in 2010 for food contamination was eggs contaminated with salmonella."

Salmonella and E. coli, both gram-negative bacteria, account for more than half of all food recalls in the United States. According to the Centers for Disease Control and Prevention, salmonella contributes to an estimated 28 percent of more than 3,000 deaths related to foodborne illness each year.

Source: http://www.sciencedaily.com/releases/2011/08/110804170036.htm

Stop Smoking? YES! YOU CAN!

According to the U.S. Census Bureau, over one million people quit smoking each year. They reach the decision that the risks to their health as well as to the health of their loved ones and people around them are no longer acceptable. It is a monumental decision, as any smoker will tell you, one that is not reached without difficulty or determination.

Thanks to the availability of a number of over-the-counter aids, smokers who want to kick the habit now have access to some very real assistance in overcoming their physical dependence on cigarettes.

Smoking Is An Insult To Your Whole Body

Cigarette smoking is the most widespread example of drug dependency in this country today. Many experts believe that it may be even more resistant to treatment than addiction to heroin. The reason for the addiction is nicotine, which is the only known psycho-active ingredient in tobacco smoke.

Once nicotine finds its way to the brain, it triggers the release of some powerful chemicals, sending signals throughout the body. For those who are dependent upon the substance, nicotine produces a state of enhanced pleasure, decreased anxiety and a sense of being alert but relaxed.

There are over 3000 chemicals in cigarette smoke, including carbon monoxide, carbon dioxide, benzine, formaldehyde, acetone, hydrogen cyanide, ammonia — to name just a few. Within seconds of taking a puff, the cardiovascular system becomes highly stressed; the pulse increases 15-25 beats per minute, and the blood pressure rises about 10 to 20 points on both scales. Basically, these effects from smoking impact on your body about the same way as being on a treadmill all day long.

After your body has become dependent on cigarettes, taking them away can cause a whole range of physical reactions or symptoms…irritability, restlessness, headaches, difficulty sleeping, anxiety and even difficulty concentrating. While it is the nicotine in cigarettes which causes the addiction, it is the other harmful chemicals, tars and carbon monoxide that cause lung cancer and heart disease.

Recently, using nicotine to help people quit smoking has been approved for use by the U.S. Food and Drug Administration, and is now avilable in a chewing gum and through a “patch.” The nicotine is time-released into the bloodstream, satisfies the “craving” and relieves some of the other withdrawal symptoms, allowing the person to concentrate on their commitment to quit. The nicotine therapy is not a panacea; however, the person must sincerely want to break their smoking habit and follow instructions for using the “medication.”

The nicotine replacement therapy works best when supplemented by smoking cessation instruction. In addition to controlling the physical desire to light up a cigarette, the emotional desire must be conquered, as well.

Before beginning any nicotine therapy, people should talk with their doctor and report all medications they are currently taking and list any of the following conditions:

•     a recent heart attack
•     irregular heart beat
•     angina
•     allergies to drugs
•     rashes from adhesive or bandages (patch)
•     skin disease
•     very high blood pressure
•     stomach ulcers
•     overactive thyroid
•     insulin-dependentdiabetes
•     kidney or liver disease.

It is possible to get an overdose of nicotine, so obviously, a person should not smoke while wearing the patch or chewing the gum. Symptoms of an overdose might include dizziness, upset stomach, diarrhea, blurred vision and light-headedness.

After the first patch is applied, some people notice a mild itching which usually goes away within an hour. Some people do develop a skin rash or inflammation of the skin under the patch. Patch wearers are advised to take it off if any unusual symptoms appear, and to contact their physician.

Kicking the Habit…

As you progress through the nicotine therapy, keep focused on all the reasons you decided to quit. This will help strengthen your resolve if you have nagging thoughts about cigarettes. Remember, you don’t have to act on those thoughts. Accept that cigarettes are history! Period. One slip doesn’t mean you have failed, but it does signal that immediate steps are necessary to avoid slipping in the future.

Accept that there will be situations that will trigger the urge to reach for a cigarette. Smoking cessation training will help you identify your smoking triggers and learn how to eliminate or deal with them. You’ll learn to think like a non-smoker and this will help you through the tough periods you might encounter on your way to reaching your goal.

If you need some further incentive to quit, plan to reward yourself with something special — paid for all the money you’ll save by not buying cigarettes. If you quit a two-pack-a-day habit, that could put about $1200.00 in your reward fund in just one year!

Sources: http://www.yourfamilyshealth.com/?p=155

The No-Diet Approach to Weight Control

By adopting sensible eating habits and practicing portion control, you can eat nutritious foods so that you take in as many calories as you need to maintain your health and well-being at your ideal weight. Often, weight loss occurs on its own simply when you start making better food choices, such as avoiding

•   processed foods,
•   sugar-laden foods,
•   white bread and pasta (substitute whole-grain varieties instead),
•   foods with a high percentage of calories from fat,
•   and alcoholic drinks.

While nothing is absolutely forbidden, when you do succumb to temptation, keep the portion size small and add a bit more exercise to your daily workout.

By replacing some unwise food choices with healthy ones, you'll be cutting back on calories. If you add some moderate physical activity, you have the perfect weight-loss plan without the need for special or inconvenient (and often expensive) diet plans.


Source: http://www.medicinenet.com/weight_loss/page3.htm#toce

10 Tips For Fast Weight Loss

Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?

Here are 10 no-nonsense tips for fast, healthy weight loss :

1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.

Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.

One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.

Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.

Source: http://www.weightlosslib.com/2009/07/30/10-tips-for-faster-weight-loss/#more-917

Pregnancy Diet: Eating (Well) for Two

Eating right during your pregnancy prepares you for the rigors of labor, delivery, and, ultimately, motherhood, while also helping your baby develop during nine months of enormous change. "Even with all the diagnostic tests and fancy equipment now available, good nutrition is still the most important factor in giving your baby a healthy start in life," says Bridget Swinney, M.S., R.D., author of Eating Expectantly: A Practical and Tasty Guide to Prenatal Nutrition.

You're ahead of the game if you started eating well from the beginning of your pregnancy, but don't worry if you didn't mainline vegetables right after conception. What's important is that you focus on creating healthy eating habits as soon as you can.

Food for Tot
Experts advise that you see a nutritionist during your pregnancy if you are significantly over- or underweight, a teenager, pregnant with multiples, or nursing while pregnant, because you may have special nutritional needs that can best be met by following a custom diet. "Strict vegetarians should also consult with a dietitian," says Brenda Danner, R.D., C.D., outpatient dietitian at St. Francis Hospital and Health Center in Indianapolis, IN. "Those who don't eat eggs or milk may lack vitamin B12 -- which is found only in animal products -- as well as iron, calcium, and other nutrients."

For the majority of women, however, professional advice isn't necessary -- you just need to rethink your usual eating habits. Start by changing your definition of a meal. "If you're used to a glass of juice as a morning meal," says Glade B. Curtis, M.D., a board certified ob-gyn who practices in Salt Lake City, UT, and author of Your Pregnancy Week by Week, "make an effort to eat a real breakfast every day." According to Dr. Curtis, a balanced diet of four or five small meals throughout the day is the best way to nourish your baby and maintain a high level of energy. (It will also help counter morning sickness; see next page.) It might sound like a lot of food, but you need the extra calories: The American College of Obstetricians and Gynecologists recommends pregnant women take in an additional 300 calories each day.

But that doesn't mean chowing down on every high-calorie, high-fat treat in sight. To get the best results, go easy on fats, oils, and sweets, and stick to lean, low-fat, nutrition-packed foods. If you're unsure of just what to eat every day, here's a guideline:

•      9 slices of bread or 9 ounces of grains (a major source of thiamin, iron, niacin, and zinc)
•      4 cups of raw or 2 cups of cooked vegetables (provides vitamins A and C, folic acid)
•      3 medium pieces of fruit (provides vitamins A and C, folic acid)
•      3 to 4 8-ounce cups of milk or other dairy products (for protein, calcium, riboflavin, B12 and D)
•      2 3-ounce servings of lean meat (for protein, iron, thiamin, B6 and B12, folic acid, and zinc).

Source: http://www.parenting.com/article/pregnancy-diet

Anxiety, Depression in Pregnancy May Raise Kids’ Asthma Risk

Children of women who experience anxiety and depression during pregnancy may be at greater risk for asthma, according to new research.

The study of 279 inner-city black and Hispanic women adds weight to research previously conducted among white families that found children are particularly susceptible to asthma-related risks during the prenatal period.

The findings are published in the July issue of Annals of Allergy, Asthma & Immunology.

“Approximately 70 percent of mothers who said they experienced high levels of anxiety or depression while they were pregnant reported their child had wheezed before age 5,” study lead author Marilyn Reyes, a researcher at the Columbia Center for Children’s Environmental Health in New York City, said in a news release from the American College of Allergy, Asthma and Immunology.

“Understanding how maternal depression affects a child’s respiratory health is important in developing effective interventions,” Reyes added.

The research team said common asthma symptoms include:

    * Coughing, particularly during the night
    * Wheezing or whistling while breathing
    * Difficulty breathing that causes the skin around the ribs or neck to sink in
    * Frequent chest colds

The study authors noted that children who experience any of these symptoms on a regular basis could have asthma and should see an allergist.

“The symptoms of pediatric asthma can range from a nagging cough that lingers for days or weeks to sudden and scary breathing emergencies,” allergist Dr. Rachel Miller, study senior author, said in the news release. “With the right treatment, your child can sleep through the night, avoid missing time from day care or preschool, and breathe easy.”

Source: http://news.health.com/2011/07/08/anxiety-depression-in-pregnancy-may-raise-kids-asthma-risk/

Dietary fiber: Essential for a healthy diet

Dietary fiber offers many health benefits. Here's how to include more in your diet.

Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.
Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it and how to add them to meals and snacks.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fiber doesn't do much, but it has several important roles in maintaining health.
Fiber is commonly classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Source: http://www.mayoclinic.com/health/fiber/NU00033

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit. Add it to your cereal, your salads or even your dinners
• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
• Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
• Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
• Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items. 

Source: http://exercise.about.com/od/healthinjuries/a/healthylifestyl.htm

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

• Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
• Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
• Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
• Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
• Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc. 

Source: http://exercise.about.com/od/healthinjuries/a/healthylifestyl.htm

Simple Ways to Live a Healthy Lifestyle

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?
The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

Exercise
 
One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.
Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Source: http://exercise.about.com/od/healthinjuries/a/healthylifestyl.htm