Here's a great video I found on YouTube that shows some really great body sculpting exercises!
Mixed Greens Pot Liquor Soup
1 week ago
Saturday, April 30, 2011
Friday, April 29, 2011
Fantastic Friday... Walking in Place Burns How Many Calories?
Overview
The number of calories you burn by walking in place is calculated based on your weight and the amount of time you walk. Walking in place on an incline will burn more calories than walking on flat surface.Formula
The formula for calculating calories burned during any exercise is (METs x 3.5 x weight in kg) ÷ 200) x duration in minutes. MET, which means metabolic equivalent, is a number that represents how much energy you use while exercising, according to the American Heart Association. To determine your weight in kilograms, divide your weight in pounds by 2.2. A 150 lb. person weighs 68 kg.5 Foods you must not eat: Cut down a bit of stomach fat every day by never eating these 5 foods. Naviibk.com
MET Value
If you walk on a level surface and at a moderate pace, about 2.5 mph, your MET value is 3.0. Walking uphill at 3.5 mph, your MET value is 6.0. Walking in place on a flat surface and at a brisk pace, about 4.0 mph, your MET value is 5.0.Calories Burned
A 150-lb. person walking at a leisurely pace on a flat surface for 20 minutes will burn 71 calories. Walking on an incline at 3.5 mph for 30 minutes will burn 214 calories. Walking briskly in place for 15 minutes on a level surface will burn 89 calories.Thursday, April 28, 2011
Thirsty Thursday...Luzianne Green Tea
Here's one drink that will make your day this summer!
Brew up a pitcher of this green tea goodness, and serve over ice!
These BIG family-sized tea bags make this one of the most flavorful green tea blends I have ever had!
Add a little lemon and your summer drinking is all set!
Wednesday, April 27, 2011
Weight-Loss Wednesday - Kim Lost 74 Pounds!
Kim, Basalt, Colorado
Motivated by Jillian Michaels and finally believing in herself, Kim began eating healthful, organic food and exercising — and she's realized a 74-pound* weight loss! Growing up in California, I was skinny all through school. I ran track, roller-skated every day, and was very active. As I got older and entered the workforce, I began to eat less healthfully with convenience foods. Nonetheless, I never really gained too much weight. It wasn't until I moved to Florida at age 38 that I really started to put on weight. I quit smoking (after 20 years), and as a reward for such an achievement, I gave myself permission to eat anything I wanted. I felt I was gaining weight, so I joined a gym, but because of highway construction, it took too long to get there, and I failed to go regularly.
I was lost — I had no idea what to do, and I gained almost 60 pounds in five years. I rarely let myself enjoy the beautiful beaches in Florida because I was not happy in my own skin, much less in a bathing suit. I hid inside for nearly five years.
The event that really prompted me to lose weight was turning 45. My fiancé and I moved to Colorado and it seemed as if everyone was fit and healthy except me! There were plenty of things to do — hiking, fishing, camping — but I found myself once again avoiding people. My fiancé and I didn't know anyone when we moved to Colorado, and we both ate poorly, didn't exercise, and put on even more weight. I was scared we were both going to develop diabetes or another weight-related illness. I was READY to get healthy!
I heard about Jillian's [Jillian Michaels] program when I began listening to her radio show. I had been a fan of hers since watching The Biggest Loser, but it wasn't until I heard her speak at length about healthy living that I decided to check out her Web site. Her words about living healthfully just clicked with me. It's very simple for me to listen to Jillian and use her knowledge to help myself eat and live organically, better my health, and improve my life! I ate almost 100 percent organic, and honestly, once I started doing that, the weight started coming off. I also limited my calories per day to between 1200-1600 depending. I mixed it up quite a bit to keep my body guessing! For exercise, I started mostly by walking around my neighborhood and doing old VHS workout tapes until I ordered Jillian's DVD 5-pack! My fiancé bought me a treadmill for Christmas, and I've gone from walking the entire time to running! I never thought I could run!
What has helped me the most is listening to Jillian — taking the knowledge and information she shares and believing in myself. Jillian has touched me in a way that no one else has. She helped me turn my life around. Her radio show, blogs, and books speak to me in an understanding and compassionate way. I consider her my life coach. She gives me the knowledge, and I apply it to my life, but she also gave me the courage to find my own wisdom. I have the power, so between the two of us, I can do anything!
Activities now: Life! I was sheltering myself from the world because I was not happy. I knew I was not happy with myself, and I hid away. Now I am happy and healthy. I have hiked several difficult trails here in Colorado that I would never have thought I could. I run, mountain bike, and lead an active lifestyle! Instead of sitting on the couch after work, I go for a walk or run and enjoy the fresh air! Fitness and life wellness are now a major part of my life. I have earned 3 health and wellness certifications and I am studying for a fourth. I take more chances and go out of my way to try new things. I seek out healthy activities. I say 'yes' more often. I dream big and ask for what I want.
Best compliments: The most meaningful compliments have been from the members on Jillian's site. Sure, it's nice to hear in person that you look good, but knowing I have helped someone else feel good about herself is more significant. But I could not have helped if I didn't feel good about myself, so that's why members' compliments mean the most to me.
Advice for others: Understand that this is a lifestyle change. Don’t be afraid to try new foods, activities, and ways of thinking. Be open. Commit to yourself and to your dreams. Live the life you want by “putting action behind your intentions and intentions behind your actions”. Don’t be afraid to ask for help. Measure your food and count your calories. Drink 80-plus ounces of water a day. Stop drinking diet drinks and eat organic foods. I tried some of Jillian's recipes, and I eat very simply now! I tend to eat more fresh foods and not as many cooked items. Also, enjoy dark, organic chocolate once in a while! But mainly, enjoy life!
As for the new me, I love that I am healthy! I know when I go to the doctor for a six-month checkup, I will get healthy numbers across the board! Also, I love the endless energy, the smile on my face and in my heart and soul. Of course, wearing smaller jeans is nice, too! I thank Jillian every day for helping me to lead this healthier life.
Tuesday, April 26, 2011
Tantalizing Tuesday...The Mashed Green Stuff
The Mashed Green Stuff
This is one dish my grandson absolutely loves! We don't quite tell him what it is, just that it's "like mashed potatoes with green coloring". Satisfies him, and we know he's getting some excellent sources of vitamins that are much needed in his diet.
Ingredients
1 bag frozen cauliflower florets
1 bag frozen broccoli florets
1-tablespoon extra virgin olive oil
1/4 cup non-fat milk
2 tablespoons Heart Smart
salt and pepper to taste
Preparation
Place oil in a large bowl with a sealable lid.
Add broccoli and cauliflower florets. Seal and shake heartily to coat all pieces with oil.
Remove florets from bowl and place on a baking sheet sprayed with non-stick cooking spray.
Bake in a 375-degree oven for approximately 45 minutes, or until vegetables are "mash ready" [very tender].
Remove from pan and place in a mixing bowl.
Using a potato masher, mash into a rough consistency [or smoother if you prefer].
Add milk and margarine. Mix well. Salt and pepper to taste.
The kids love this!!!
NUTRITIONAL INFO:
Per 1 cup serving
Calories: 162
Carbs: 8g
Fat: 5g
Protein: 3g
Sodium: 74mg
ENJOY!!!
Monday, April 25, 2011
Monday Munchies...Fish Taco
Here's a great light lunch, or a snack for mid-afternoon!
Fish Fillet Taco
Ingredients
1-Gorton's Crunchy Breaded Fish Fillet [prepared according to package directions]
1 Mission 8-inch tortilla
1-tablespoon Miracle Whip Light
about 0.75 oz. chopped iceberg lettuce or grated broccoli stems
Preparation:
It doesn't get any simpler than this!
Prepare fish fillet according to package directions.
Spread Miracle Whip on tortilla and add fish fillet and chopped lettuce.
That's it! You're done!
Chow down and enjoy this delicious snack!
Total calories is 203!!!
Yummy!!!
Sunday, April 24, 2011
Nation's Dietary Standards in Danger
Nation’s Diet In Crisis With
Nearly Everyone Failing to
Meet Basic Dietary Guidelines
Nearly the entire US population fails to eat a diet
in line with the Dietary Guidelines for Americans,
according to new research published in the
"Journal of Nutrition."
The researchers, from the National Cancer Institute
and the National Center for Nutrition Policy and
Promotion, examined 2001-2004 NHANES (National
Health and Nutrition Examination Survey) data including
16,338 individuals’ dietary habits.
They found that more than 80 percent of those aged 71
and above, and more than 90 percent of all other age
groups of both sexes, over-consumed discretionary
calories - those that come from solid fats, added sugars
and alcohol. A majority did not meet the “MyPyramid”
recommendations for every food group except total grains
and meat and beans, the researchers found.
Nearly everyone failed to meet recommendations for dark
green vegetables, orange vegetables, legumes, and whole
grains, which were the groups with the lowest adherence to
recommendations.
“In conclusion, nearly the entire US population consumes
a diet that is not on par with recommendations. These
findings add another piece to the rather disturbing picture
that is emerging of a nation’s diet in crisis,” the authors wrote.
Young adults were most likely to fall short of recommendations
for fruits, milk and oils, and those aged 31 to 50 were most
likely to drink too much alcohol.
The authors also wrote that nutrient-poor energy sources
seemed to be displacing nutrient-rich ones.
“The poor quality of Americans’ diets evident from this
analysis is consistent not only with high rates of obesity and
overweight but also food insecurity, which is characterized by
compromises in diet quality and variety,” they explained.
Moreover, the researchers applied their findings to the
US food supply, which they said has oversupplied solid
fats, added sugars, and sodium, and undersupplied fruits,
vegetables, whole grains, and milk over at least the past
several decades.
“The stark contrasts observed between the diets of
Americans as well as the US food supply and current
dietary guidance underscore the need for individual - level
and environmental - level interventions to facilitate healthier
dietary intake patterns,” the authors concluded.
“Without such interventions, the diets of most U.S. adults
and children will continue to be markedly divergent from
recommendations, a worrisome state in the context of the
obesity epidemic and alarming rates of other diet-related
chronic diseases.”
Source: The Journal of Nutrition
“Americans Do Not Meet Federal Dietary Recommendations”
Nearly Everyone Failing to
Meet Basic Dietary Guidelines
Nearly the entire US population fails to eat a diet
in line with the Dietary Guidelines for Americans,
according to new research published in the
"Journal of Nutrition."
The researchers, from the National Cancer Institute
and the National Center for Nutrition Policy and
Promotion, examined 2001-2004 NHANES (National
Health and Nutrition Examination Survey) data including
16,338 individuals’ dietary habits.
They found that more than 80 percent of those aged 71
and above, and more than 90 percent of all other age
groups of both sexes, over-consumed discretionary
calories - those that come from solid fats, added sugars
and alcohol. A majority did not meet the “MyPyramid”
recommendations for every food group except total grains
and meat and beans, the researchers found.
Nearly everyone failed to meet recommendations for dark
green vegetables, orange vegetables, legumes, and whole
grains, which were the groups with the lowest adherence to
recommendations.
“In conclusion, nearly the entire US population consumes
a diet that is not on par with recommendations. These
findings add another piece to the rather disturbing picture
that is emerging of a nation’s diet in crisis,” the authors wrote.
Young adults were most likely to fall short of recommendations
for fruits, milk and oils, and those aged 31 to 50 were most
likely to drink too much alcohol.
The authors also wrote that nutrient-poor energy sources
seemed to be displacing nutrient-rich ones.
“The poor quality of Americans’ diets evident from this
analysis is consistent not only with high rates of obesity and
overweight but also food insecurity, which is characterized by
compromises in diet quality and variety,” they explained.
Moreover, the researchers applied their findings to the
US food supply, which they said has oversupplied solid
fats, added sugars, and sodium, and undersupplied fruits,
vegetables, whole grains, and milk over at least the past
several decades.
“The stark contrasts observed between the diets of
Americans as well as the US food supply and current
dietary guidance underscore the need for individual - level
and environmental - level interventions to facilitate healthier
dietary intake patterns,” the authors concluded.
“Without such interventions, the diets of most U.S. adults
and children will continue to be markedly divergent from
recommendations, a worrisome state in the context of the
obesity epidemic and alarming rates of other diet-related
chronic diseases.”
Source: The Journal of Nutrition
“Americans Do Not Meet Federal Dietary Recommendations”
Saturday, April 23, 2011
Beer May Prevent Osteoporosis
Beer is a Rich Source of the
Dietary Mineral Silicon and
May Help Prevent Osteoporosis
A new study suggests that beer is a significant source
of dietary silicon, a key ingredient for increasing bone
mineral density.
Researchers from the Department of Food Science & Technology
at the University of California, Davis studied commercial beer
production to determine the relationship between beer production
methods and the resulting silicon content, concluding that beer is
a rich source of dietary silicon.
Details of this study are available in the February issue of the
Journal of the Science of Food and Agriculture, published by
Wiley-Blackwell on behalf of the Society of Chemical Industry.
The study examined a wide range of beer styles for their silicon
content and have also studied the impact of raw materials and the
brewing process on the quantities of silicon that enter wort and beer.
Silicon is present in beer in the soluble form of orthosilicic acid
(OSA), which yields 50% bioavailability, making beer a major
contributor to silicon intake in the Western diet. According to the
National Institutes of Health (NIH), dietary silicon (Si), as soluble
OSA, may be important for the growth and development of bone
and connective tissue, and beer appears to be a major contributor
to silicon intake. Based on these findings, some studies suggest
moderate beer consumption may help fight osteoporosis, a
disease of the skeletal system characterized by low bone mass
and deterioration of bone tissue.
The researchers examined a variety of raw material samples and
found little change in the silicon content of barley during the malting
process. The majority of the silicon in barley is in the husk, which is
not affected greatly during malting. The malts with the higher silicon
contents are pale colored which have less heat stress during the
malting process. The darker products, such as the chocolate,
roasted barley and black malt, all have substantial roasting and
much lower silicon contents than the other malts for reasons that are
not yet known. The hop samples analyzed showed surprisingly high
levels of silicon with as much as four times more silicon than is
found in malt. However, hops are invariably used in a much smaller
quantity than is grain. Highly hopped beers, however, would be
expected to contain higher silicon levels.
The study also tested 100 commercial beers for silicon content
and categorized the data according to beer style and source.
The average silicon content of the beers sampled was 6.4 to
56.5 mg per liter.
“Beers containing high levels of malted barley and hops are richest
in silicon,” concludes the study. “Wheat contains less silicon than
barley because it is the husk of the barley that is rich in this element.
While most of the silicon remains in the husk during brewing,
significant quantities of silicon nonetheless survives into the beer.”
Dietary Mineral Silicon and
May Help Prevent Osteoporosis
A new study suggests that beer is a significant source
of dietary silicon, a key ingredient for increasing bone
mineral density.
Researchers from the Department of Food Science & Technology
at the University of California, Davis studied commercial beer
production to determine the relationship between beer production
methods and the resulting silicon content, concluding that beer is
a rich source of dietary silicon.
Details of this study are available in the February issue of the
Journal of the Science of Food and Agriculture, published by
Wiley-Blackwell on behalf of the Society of Chemical Industry.
The study examined a wide range of beer styles for their silicon
content and have also studied the impact of raw materials and the
brewing process on the quantities of silicon that enter wort and beer.
Silicon is present in beer in the soluble form of orthosilicic acid
(OSA), which yields 50% bioavailability, making beer a major
contributor to silicon intake in the Western diet. According to the
National Institutes of Health (NIH), dietary silicon (Si), as soluble
OSA, may be important for the growth and development of bone
and connective tissue, and beer appears to be a major contributor
to silicon intake. Based on these findings, some studies suggest
moderate beer consumption may help fight osteoporosis, a
disease of the skeletal system characterized by low bone mass
and deterioration of bone tissue.
The researchers examined a variety of raw material samples and
found little change in the silicon content of barley during the malting
process. The majority of the silicon in barley is in the husk, which is
not affected greatly during malting. The malts with the higher silicon
contents are pale colored which have less heat stress during the
malting process. The darker products, such as the chocolate,
roasted barley and black malt, all have substantial roasting and
much lower silicon contents than the other malts for reasons that are
not yet known. The hop samples analyzed showed surprisingly high
levels of silicon with as much as four times more silicon than is
found in malt. However, hops are invariably used in a much smaller
quantity than is grain. Highly hopped beers, however, would be
expected to contain higher silicon levels.
The study also tested 100 commercial beers for silicon content
and categorized the data according to beer style and source.
The average silicon content of the beers sampled was 6.4 to
56.5 mg per liter.
“Beers containing high levels of malted barley and hops are richest
in silicon,” concludes the study. “Wheat contains less silicon than
barley because it is the husk of the barley that is rich in this element.
While most of the silicon remains in the husk during brewing,
significant quantities of silicon nonetheless survives into the beer.”
Friday, April 22, 2011
Sleep Affects Your Relationship With Your Significant Other!
Poor Sleep Is Associated With
Lower Relationship Satisfaction
In Both Women and Men...
A bidirectional association exists between couples' sleep quality
and the quality of their relationship, according to a research
abstract presented at SLEEP 2009, the 23rd Annual Meeting
of the Associated Professional Sleep Societies.
Results indicate that on a day to day basis, couples' relationship
quality affects their sleep, and their sleep also affects their
subsequent relationship functioning. For men, better sleep was
associated with more positive ratings of relationship quality the next
day. For women, negative partner interactions during the day were
associated with poorer sleep efficiency for both themselves and their
partner that night.
"When we look at the data on a day-by-day basis, there seems to
be a vicious cycle in which sleep affects next day relationship
functioning, and relationship functioning affects the subsequent
night's sleep," explained the principal investigator at the University
of Arizona. "In this cycle, conflict with one's partner during the day
leads to worse sleep that night, which leads to more conflict the
following day. Although these results are preliminary due to the
relatively small sample size and a subjective measure of sleep
quality, the woman's perception of the relationship seems particularly
important, as it impacts both her own and her partner's subjective
sleep quality that night."
The study involved data from 29 heterosexual, co-sleeping couples
who did not have children. Each completed sleep diaries for seven
days. Each partner was asked to record the quality of interactions
with their partner six times a day.
Improving either quality of sleep or relationships may provide overall
benefits, as the two directly impact each other. The researchers
recommend that couples should resolve disputes before going to
bed and avoid confrontational discussions on a day when one or
both of them had a bad night's sleep.
Lower Relationship Satisfaction
In Both Women and Men...
A bidirectional association exists between couples' sleep quality
and the quality of their relationship, according to a research
abstract presented at SLEEP 2009, the 23rd Annual Meeting
of the Associated Professional Sleep Societies.
Results indicate that on a day to day basis, couples' relationship
quality affects their sleep, and their sleep also affects their
subsequent relationship functioning. For men, better sleep was
associated with more positive ratings of relationship quality the next
day. For women, negative partner interactions during the day were
associated with poorer sleep efficiency for both themselves and their
partner that night.
"When we look at the data on a day-by-day basis, there seems to
be a vicious cycle in which sleep affects next day relationship
functioning, and relationship functioning affects the subsequent
night's sleep," explained the principal investigator at the University
of Arizona. "In this cycle, conflict with one's partner during the day
leads to worse sleep that night, which leads to more conflict the
following day. Although these results are preliminary due to the
relatively small sample size and a subjective measure of sleep
quality, the woman's perception of the relationship seems particularly
important, as it impacts both her own and her partner's subjective
sleep quality that night."
The study involved data from 29 heterosexual, co-sleeping couples
who did not have children. Each completed sleep diaries for seven
days. Each partner was asked to record the quality of interactions
with their partner six times a day.
Improving either quality of sleep or relationships may provide overall
benefits, as the two directly impact each other. The researchers
recommend that couples should resolve disputes before going to
bed and avoid confrontational discussions on a day when one or
both of them had a bad night's sleep.
Thursday, April 21, 2011
Lifestyle Determines Longevity
Significant Effects From Dietary and
Lifestyle Risk Factors Contribute To
Many Otherwise Preventable Deaths
In The U.S. Annually
Smoking and High Blood Pressure
Each Account For 20% of Deaths in U.S. Adults
Smoking, high blood pressure and being overweight are the
leading preventable risk factors for premature mortality in the
United States, according to a comprehensive new study led
by a team of researchers from the Harvard School of Public
Health (HSPH), the University of Toronto and the Institute
for Health Metrics & Evaluation at the University of Washington.
The researchers found that smoking is responsible for 467,000 premature
deaths each year, high blood pressure for 395,000, and being overweight
for 216,000. The effects of smoking are attributed to about one in five deaths
in American adults, while high blood pressure is responsible for one in six deaths.
It is the most comprehensive study yet to examine how diet, lifestyle and
metabolic risk factors for chronic disease contribute to mortality in the U.S.
The hundreds of thousands of premature deaths caused by these known,
modifiable risk factors is deplorable and should motivate a serious look
at whether the public health system has enough capacity to seriously
implement effective changes and whether it is currently focusing on the
proper set of interventions.
The researchers also found significant effects from other preventable
dietary and lifestyle risk factors. Below are the numbers of deaths in
the U.S. annually due to each of the individual risk factors examined:
Smoking: 467,000
High blood pressure: 395,000
Overweight-obesity: 216,000
Inadequate physical activity and inactivity: 191,000
High blood sugar: 190,000
High LDL cholesterol: 113,000
Excess dietary salt: 102,000
Insufficient dietary omega-3 fatty acids (seafood): 84,000
High dietary trans fatty acids: 82,000
Insufficient intake of fruits and vegetables: 58,000
Insufficient dietary poly-unsaturated fatty acids: 15,000
Excess Alcohol use: 64,000
In regard to Alcohol, moderate use averted a balance of 26,000 deaths
from heart disease, stroke and diabetes, because moderate drinking
reduces risk of these diseases. However, these deaths were outweighed
by 90,000 alcohol-related deaths from vehicular homicides and other injuries,
violence, cancers and other diseases.
All of the deaths calculated in the study were considered premature or
preventable in that the victims would not have died when they did if they
had not been subject to the behaviors or activities linked to their deaths.
All of these risk factors are modifiable, because people have the choice
to make healthier decisions.
While earlier studies had quantified deaths linked to a few factors, like
smoking and alcohol, this is the first to look at a wide range of risk factors,
including those linked to diet, lifestyle and metabolic factors, for the whole
U.S. population. This is also the first to use methods that allowed a true
comparison of a diverse set of risks in terms of how many deaths each
of the risk factors is responsible for. The researchers analyzed data from
a number of public sources, including from the National Center for Health
Statistics and numerous published epidemiological studies and clinical trials.
The researchers also found differences between the preventable causes of
death among men and women. High blood pressure was the leading cause
of death in adult women, killing nearly 230,000 American women each year,
nearly 20% percent of all female deaths. By comparison, High Blood Pressure
is more than five times the 42,000 number of annual deaths in women from
breast cancer.
Smoking was the leading cause of death in men, killing an estimated 248,000
annually, equivalent to 21 percent of all adult male deaths.
The mortality effects of many other risk factors were about equal in men and
women, with alcohol use being a major exception. Seventy percent of all deaths
caused by alcohol were among men and represented 45,000 deaths, a result
because men consumed more alcohol and engaged in more binge drinking
according to the researchers.
The findings are an urgent reminder that although we have been partially
effective in reducing smoking and high blood pressure, we have not yet
completed the task and have a great deal more to do on these major
preventable factors. The researchers suggest the government should also
use an effective set of regulatory, pricing, and health information initiatives
to substantially reduce salt and trans fats in prepared and packaged foods
as well as to support research that can find effective strategies for modifying
the other dietary, lifestyle, and metabolic risk factors that cause large numbers
of premature deaths in the U.S. However, it is ultimately the responsibility of
individuals to make the healthier choices for themselves.
This research was supported by a cooperative agreement from the Centers
for Disease Control and Prevention through the Association of Schools of
Public Health.
Lifestyle Risk Factors Contribute To
Many Otherwise Preventable Deaths
In The U.S. Annually
Smoking and High Blood Pressure
Each Account For 20% of Deaths in U.S. Adults
Smoking, high blood pressure and being overweight are the
leading preventable risk factors for premature mortality in the
United States, according to a comprehensive new study led
by a team of researchers from the Harvard School of Public
Health (HSPH), the University of Toronto and the Institute
for Health Metrics & Evaluation at the University of Washington.
The researchers found that smoking is responsible for 467,000 premature
deaths each year, high blood pressure for 395,000, and being overweight
for 216,000. The effects of smoking are attributed to about one in five deaths
in American adults, while high blood pressure is responsible for one in six deaths.
It is the most comprehensive study yet to examine how diet, lifestyle and
metabolic risk factors for chronic disease contribute to mortality in the U.S.
The hundreds of thousands of premature deaths caused by these known,
modifiable risk factors is deplorable and should motivate a serious look
at whether the public health system has enough capacity to seriously
implement effective changes and whether it is currently focusing on the
proper set of interventions.
The researchers also found significant effects from other preventable
dietary and lifestyle risk factors. Below are the numbers of deaths in
the U.S. annually due to each of the individual risk factors examined:
Smoking: 467,000
High blood pressure: 395,000
Overweight-obesity: 216,000
Inadequate physical activity and inactivity: 191,000
High blood sugar: 190,000
High LDL cholesterol: 113,000
Excess dietary salt: 102,000
Insufficient dietary omega-3 fatty acids (seafood): 84,000
High dietary trans fatty acids: 82,000
Insufficient intake of fruits and vegetables: 58,000
Insufficient dietary poly-unsaturated fatty acids: 15,000
Excess Alcohol use: 64,000
In regard to Alcohol, moderate use averted a balance of 26,000 deaths
from heart disease, stroke and diabetes, because moderate drinking
reduces risk of these diseases. However, these deaths were outweighed
by 90,000 alcohol-related deaths from vehicular homicides and other injuries,
violence, cancers and other diseases.
All of the deaths calculated in the study were considered premature or
preventable in that the victims would not have died when they did if they
had not been subject to the behaviors or activities linked to their deaths.
All of these risk factors are modifiable, because people have the choice
to make healthier decisions.
While earlier studies had quantified deaths linked to a few factors, like
smoking and alcohol, this is the first to look at a wide range of risk factors,
including those linked to diet, lifestyle and metabolic factors, for the whole
U.S. population. This is also the first to use methods that allowed a true
comparison of a diverse set of risks in terms of how many deaths each
of the risk factors is responsible for. The researchers analyzed data from
a number of public sources, including from the National Center for Health
Statistics and numerous published epidemiological studies and clinical trials.
The researchers also found differences between the preventable causes of
death among men and women. High blood pressure was the leading cause
of death in adult women, killing nearly 230,000 American women each year,
nearly 20% percent of all female deaths. By comparison, High Blood Pressure
is more than five times the 42,000 number of annual deaths in women from
breast cancer.
Smoking was the leading cause of death in men, killing an estimated 248,000
annually, equivalent to 21 percent of all adult male deaths.
The mortality effects of many other risk factors were about equal in men and
women, with alcohol use being a major exception. Seventy percent of all deaths
caused by alcohol were among men and represented 45,000 deaths, a result
because men consumed more alcohol and engaged in more binge drinking
according to the researchers.
The findings are an urgent reminder that although we have been partially
effective in reducing smoking and high blood pressure, we have not yet
completed the task and have a great deal more to do on these major
preventable factors. The researchers suggest the government should also
use an effective set of regulatory, pricing, and health information initiatives
to substantially reduce salt and trans fats in prepared and packaged foods
as well as to support research that can find effective strategies for modifying
the other dietary, lifestyle, and metabolic risk factors that cause large numbers
of premature deaths in the U.S. However, it is ultimately the responsibility of
individuals to make the healthier choices for themselves.
This research was supported by a cooperative agreement from the Centers
for Disease Control and Prevention through the Association of Schools of
Public Health.
Wednesday, April 20, 2011
Weight Loss Wednesday... Jennie Lost 68 Pounds!
She Ditched the Baby Weight
Jennie Nickel, an aesthetician from Huntsville, Alabama, gained more than 70 pounds during her pregnancy. Two months after giving birth she had lost only 15 pounds and didn’t want to return to work because she feared her clients would think she was still expecting. She started exercising for the first time in 5 years and lost 68 pounds.
Tuesday, April 19, 2011
Vitamin D and Seniors
High Dose Vitamin D Supplement
For People Over 65
Researchers Recommend People Over 65
Should Take High Dose Vitamin D
To Prevent Falls and Fractures
A daily supplement of Vitamin D at a dose of 700-1000 IU reduces
the risk of falling among older people by 19% according to a study
published on the British Medical Journal website. However, a dose
of less than 700 IU per day has no effect.
Each year, one in three people aged 65 and older experience at
least one fall, with nearly 6% resulting in a fracture. Fall prevention
has therefore become a public health goal especially as the older
segment of the population grows. Several trials have shown that
Vitamin D improves balance and strength among older people,
while others have found no significant effect on the risk of falling.
An international team of researchers analyzed the results of eight fall
prevention trials to assess the effectiveness of Vitamin D in preventing
falls among older individuals (aged 65 or more). Differences in study
design and quality were taken into account to minimize bias. The pooled
results showed important benefits from supplemental Vitamin D on fall
prevention depended on treatment dose.
Supplemental Vitamin D of 700 IU - 1,000 IU per day (Vitamin D2 or
Vitamin D3) reduced falls by 19% and up to 26%. IU is an international
unit of measurement for fat-soluble vitamins and other biologically
active substances.
This effect was independent of age, type of dwelling or additional
calcium supplementation. The effect was significant within two to five
months of starting treatment and extended beyond 12 months.
It's important to note supplemental vitamin D did not reduce falls at
a dose of less than 700 IU per day. The use of active forms of Vitamin D
did not appear to be more effective than 700-1000 IU supplemental Vitamin D.
To reduce the risk of falling, a daily intake of at least 700-1000 IU supplemental
Vitamin D is warranted in all individuals aged 65 and older, say the authors.
Higher doses may be even more effective and should be explored in future
research to optimize the fall prevention benefit with Vitamin D, they conclude.
Monday, April 18, 2011
Black Tea Good For You!
Anti-Allergy Potential
Research Further Demonstrate How Naturally-Occurring
Antioxidants, Carotenoids, Phytochemicals From Teas and
Plant Extracts Affect The Immune system
Theaflavins are beneficail natural compounds found in black tea
and may reduce allergic response in people with sensitive skin and
related conditions, suggests a new study. In the laboratory, subjects
fed extracts from black tea were found to produce fewer inflammatory
compounds on exposure to an allergen, while antioxidant levels in
the blood were also maintained by the tea compounds. The findings
are published in the Journal of the Science of Food and Agriculture.
Interest in tea and its constituents has bloomed in recent years,
with the greatest focus on the leaf’s polyphenol content. Green tea
contains between 30 and 40 per cent of water-extractable
polyphenols, while black tea (green tea that has been oxidized by
fermentation) contains between 3 and 10 per cent. Oolong tea is
semi-fermented tea and is somewhere between green and black tea.
The four primary polyphenols found in fresh tealeaves are
epigallocatechin gallate (EGCG), epigallocatechin (EGC),
epicatechin gallate (ECG), and epicatechin (EC).
Allergy Classifications:
Most of the studies have focussed on green tea and its constituents,
most notably EGCG. The new study looked at theaflavins from black
tea in a mouse model of type IV allergy. Unlike many other types of
allergy, the type (type IV) tested in this new study directly involves
the immune system’s T-cells and not the participation of antibodies.
According to background information in the article, type IV allergy
is known as delayed type hypersensitivity, with appearance of the
allergic response occurring 12 to 24 hours after exposure. Contact
dermatitis is an example of type IV allergy.
Exposure to the allergen is said to trigger the release of
pro-inflammatory cytokines by type 1 T helper (Th1) cells. Such
increases were prevented when sensitised laboratory subjects
were fed various theaflavins from black tea, according to the new
findings.
Study Details:
Researchers from Japan’s Numazu National College of Technology
and Nagoya Women’s University examined the effects of two black
tea theaflavinL: theaflavin-3-gallate and theaflavin-3,3-digallate
(TFDG) on type IV allergy in the laboratory subjects.
When the theaflavins were injected into the skin of the ear, the
researchers noted “significant preventive effects against type IV
allergy”.
Furthermore, when administration orally at a level of 50 mg per kg
of body weight, similar preventive effects were observed, said the
researchers. Control subjects not fed the black tea compounds
experienced with increases of proinflammatory cytokines like
interleukin-12 (IL-12), tumour necrosis factor-alpha (TNF-alpha),
and interferon-gamma (IFN-gamma). When subjects were fed the
theaflavins, however, the increases were not observed, added the
researchers.
“The anti-allergic mechanisms of action of theaflavins involve
inhibition of the fluctuations of cytokines and maintenance of
antioxidant status in allergic subjects,” wrote the researchers.
The black tea theaflavins were supplied by Unilever Japan.
Source: Journal of the Science of Food and Agriculture
Published online: “Preventive effects of black tea theaflavins
against mouse type IV allergy”
Wednesday, April 13, 2011
Weight Loss Wednesday... Stuart Lost 45 Pounds!
He Wanted to Live a Long Healthy Life
Stuart Maschmeier’s uncle died of a heart attack at age 71. (Bing: What are the warning signs of a heart attack?) At the funeral, everyone commented on how similar the two men looked. Stuart could no longer deny that they shared more than an uncanny resemblance—they were both heavy drinkers who overate. Not wanting to end up like his uncle, he reduced his portions and committed to a workout routine. Since then he’s lost 45 pounds!
Monday, April 11, 2011
Monday Munchies... Labneh Balls
This is a delctable, low cal treat! I find that this keeps well in the fridge, and can make a healthy treat for a couple of days! Just keep the finished balls in a sealable container, as these tend to dry out.
Draining time: 48 hours
Prep time: 10 minutes
Makes 24
Instructions
Line a strainer with cheesecloth and place over a large bowl. In a small bowl, combine yogurt and salt. Spoon yogurt into the strainer. Cover lightly with plastic wrap and refrigerate until thick, about 48 hours. You should have about 1 1/2 cups of drained yogurt. Discard liquid.
Place Italian seasoning in a shallow dish. On a large piece of waxed paper, roll yogurt by tablespoonfuls into 3/4" balls. Roll balls in Italian seasoning to coat.
Serve balls immediately or store in a covered container in the refrigerator for up to a week. For longer storage, cover with extra-virgin olive oil, and enjoy as desired.
Herb Variations: Roll the balls in chopped mint, chives, or parsley (or a combo of all three). Or sprinkle with red pepper flakes just before serving.
Yogurt Cheese Dip: Don’t roll the labneh into balls. Instead, flavor it with cumin or a seasoning mix of your choice and serve as a dip with crudités.
Nutritional information
Per (4-piece) serving:
13 calories
0 g fat
1 g carbohydrate
2 g protein
106 mg sodium
LABNEH BALLS
Also known as kefir cheese or yogurt cheese, labneh is a thick, drained yogurt popular in the Middle East. When rolled into balls, as it is in this recipe, labneh has a texture similar to fresh mozzarella and it’s a great alternative to part-skim mozzarella sticks when you’re snacking. Look for nonfat plain Greek yogurt, which is thicker than regular yogurt; it’s sold in the dairy section of most supermarkets.Draining time: 48 hours
Prep time: 10 minutes
Makes 24
Ingredients
3 (200 g) containers non-fat Greek yogurt, drained
1 teaspoon salt
2 tablespoons Italian seasoning
Extra-virgin olive oil
Instructions
Line a strainer with cheesecloth and place over a large bowl. In a small bowl, combine yogurt and salt. Spoon yogurt into the strainer. Cover lightly with plastic wrap and refrigerate until thick, about 48 hours. You should have about 1 1/2 cups of drained yogurt. Discard liquid.
Place Italian seasoning in a shallow dish. On a large piece of waxed paper, roll yogurt by tablespoonfuls into 3/4" balls. Roll balls in Italian seasoning to coat.
Serve balls immediately or store in a covered container in the refrigerator for up to a week. For longer storage, cover with extra-virgin olive oil, and enjoy as desired.
Herb Variations: Roll the balls in chopped mint, chives, or parsley (or a combo of all three). Or sprinkle with red pepper flakes just before serving.
Yogurt Cheese Dip: Don’t roll the labneh into balls. Instead, flavor it with cumin or a seasoning mix of your choice and serve as a dip with crudités.
Nutritional information
Per (4-piece) serving:
13 calories
0 g fat
1 g carbohydrate
2 g protein
106 mg sodium
Sunday, April 10, 2011
Sin-Sational Sunday...Low Cal Dessert Ideas
The good news is that you can still have desserts as long as they follow the guidelines for healthy eating. "Americans need to consume more fruits and calcium. Dessert is an opportunity to get some of that nutrition," says Joan Salge Blake, RD, clinical associate professor at Boston University and author of Nutrition & You: Core Concepts to Good Health.
If your goal is to eat about 2,000 calories a day, you should be eating two cups of fruit every day. "Since Americans are not consuming enough fruit, fruit is a sweet way to end a meal with some needed nutrition," says Blake. These healthy desserts can help get you there:
Just fruit. Fruit can be fresh, frozen, canned, or dried, but be careful about added sugar when your fruit isn’t fresh.Cooked fruit. A baked apple topped with a dollop of low-fat vanilla yogurt and a poached pear with an all-fruit puree sauce are two examples of sweet, low-fat desserts.A touch of chocolate. When eaten in moderation, dark chocolate can contribute to heart health. "One of my favorites is strawberries dipped in chocolate using a little semi-sweet chocolate melted in the microwave," suggests Blake.
Adults should get about three cups of calcium-rich low-fat dairy every day. You can make healthy low-fat desserts with low-fat or fat-free milk, low-fat yogurt, or low-fat cheese. Try these healthy dessert suggestions:
Low-fat yogurt. Enjoy yogurt as a healthy dessert right out of the cup, topped with honey or fruit, or blended with fruit into a smoothie.Custards and creams. Low-fat custard, frozen yogurt, tapioca, and other puddings will give you a healthy dessert that contains calcium.Chocolate milk. A glass of low-fat or fat-free chocolate milk has only 160 calories and 30 percent of your daily calcium requirements. Freeze chocolate milk to make a healthy dessert pop or heat it up for some hot cocoa.
How to Put Your Favorite Desserts on a Diet
You can enjoy low-fat versions of many of your favorite desserts by making a few substitutions and paying attention to portion sizes. Here are tips that can help with healthy eating:
A little chocolate goes a long way. If you crave chocolate, find a chocolate you really love and then just have a small amount — an ounce or less — for a satisfying finish to a healthy meal.Add evaporated milk. Make your favorite cake, cookies, or other dessert recipes that call for milk using non-fat evaporated milk.Try a healthy topping. Add fiber by sprinkling low-fat parfaits or sundaes with nuts, raisins, or granola. When eating a treat with fruit, leave the skin on — that's where most of the fiber is.Read the labels on canned fruit and packaged desserts. Look for desserts low in added sugars. Added sugars include sucrose, fructose, corn syrup, maple syrup, and glucose.Share the treat. If you are out at a restaurant and you can't resist dessert, control your portion by splitting it. The first few bites are always the best — stop right there.Satisfy a craving with fragrant tea. Instead of coffee with cream and sugar, try a caffeine-free herbal tea. A cup of peppermint or ginger tea will give you a sweet dessert experience, help your digestion, and set you up for a good night's sleep.
Desserts on a diet don't have to be boring. By controlling your portion size and substituting wisely, you can enjoy a healthy dessert while adding balance to your diet.
***Taken from Everday Health.
Saturday, April 9, 2011
Passion Flower Boosts Sleep Quality!
Passion Flower May Boost Sleep Quality Reports Study
Drinking a cup of herbal tea with passion flower may assist sleep quality accordingto a new study.
The research, published in the journal Phytotherapy Research, tested one cup of passion flower tea against a control tea made from parsley, finding that when volunteers consumed passion flower they reported an increase in sleep quality of around five percent.
"The finding that Passiflora incarnata improved perceived sleep quality appears to be the first evidence for the efficacy of the herb on subjective sleep quality in humans. This suggests that Passiflora incarnata may be a viable alternative for managing mild sleep quality complaints," said the researchers from the School of Psychology and Psychiatry at Monash University, Australia.
Passion For Sleep
Around one-third of the worldwide population suffer from varying degrees of insomnia.
The researchers noted the use of traditional sedative herbs, such as passion flower as an alternative treatment for insomnia symptoms is increasing. They said this may be because herbal products are readily accessible over the counter and are generally perceived to be safe.
Passion flower is a traditional folk anti-anxiety agent (anxiolytic) and sedative that is widely used in the treatment of anxiety and insomnia symptoms.
They explained that the new study aimed to investigate whether passion flower has a positive effect on aspects of human sleep relative to placebo of parsley tea. The researchers explained that such effects would be evident from better subjective sleep reports from a sleep diary and from polysomnography testing (PSG - a diagnostic test that records the biophysiological changes that occur during sleep).
Study Details
The researchers recruited 41 healthy volunteers, aged between 18 and 35 years.
The volunteers answered questions concerning their health and sleeping patterns, and were asked to keep a sleep diary throughout the course of the trial.
Passion flower teabags (containing 2 grams of dried Passiflora incarnate) and parsley teabags (containing 2 grams dried Petroselinum crispum) were specifically used for the study.
All 41 participants were given each treatment for one week; they consumed one cup of either the passion flower or parsley tea and completed a sleep diary for seven days. All of the volunteers also completed an anxiety inventory survey on the seventh day, whilst ten participants also underwent overnight PSG on the final night of each treatment.
Conduit and colleagues reported that sleep quality showed a significantly better rating for the passion flower compared to the placebo. However passion flower produced no significant changes in any of the PSG parameters.
"These initial findings suggest that the consumption of a low dose of Passiflora incarnata, in the form of tea, yields short-term subjective sleep benefits for healthy adults with mild fluctuations in sleep quality," they said.
They added that the possible sedative effects of passion flower "should now be investigated in a sample of clinically diagnosed primary insomnia patients."
Source: Phytotherapy Research (Published online)
"A Double-blind, Placebo-controlled Investigation of the Effects of Passiflora incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality"
Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.
Drinking a cup of herbal tea with passion flower may assist sleep quality accordingto a new study.
The research, published in the journal Phytotherapy Research, tested one cup of passion flower tea against a control tea made from parsley, finding that when volunteers consumed passion flower they reported an increase in sleep quality of around five percent.
The Passion Flower
"The finding that Passiflora incarnata improved perceived sleep quality appears to be the first evidence for the efficacy of the herb on subjective sleep quality in humans. This suggests that Passiflora incarnata may be a viable alternative for managing mild sleep quality complaints," said the researchers from the School of Psychology and Psychiatry at Monash University, Australia.
Passion For Sleep
Around one-third of the worldwide population suffer from varying degrees of insomnia.
The researchers noted the use of traditional sedative herbs, such as passion flower as an alternative treatment for insomnia symptoms is increasing. They said this may be because herbal products are readily accessible over the counter and are generally perceived to be safe.
Passion flower is a traditional folk anti-anxiety agent (anxiolytic) and sedative that is widely used in the treatment of anxiety and insomnia symptoms.
They explained that the new study aimed to investigate whether passion flower has a positive effect on aspects of human sleep relative to placebo of parsley tea. The researchers explained that such effects would be evident from better subjective sleep reports from a sleep diary and from polysomnography testing (PSG - a diagnostic test that records the biophysiological changes that occur during sleep).
Study Details
The researchers recruited 41 healthy volunteers, aged between 18 and 35 years.
The volunteers answered questions concerning their health and sleeping patterns, and were asked to keep a sleep diary throughout the course of the trial.
Passion flower teabags (containing 2 grams of dried Passiflora incarnate) and parsley teabags (containing 2 grams dried Petroselinum crispum) were specifically used for the study.
All 41 participants were given each treatment for one week; they consumed one cup of either the passion flower or parsley tea and completed a sleep diary for seven days. All of the volunteers also completed an anxiety inventory survey on the seventh day, whilst ten participants also underwent overnight PSG on the final night of each treatment.
Conduit and colleagues reported that sleep quality showed a significantly better rating for the passion flower compared to the placebo. However passion flower produced no significant changes in any of the PSG parameters.
"These initial findings suggest that the consumption of a low dose of Passiflora incarnata, in the form of tea, yields short-term subjective sleep benefits for healthy adults with mild fluctuations in sleep quality," they said.
They added that the possible sedative effects of passion flower "should now be investigated in a sample of clinically diagnosed primary insomnia patients."
Source: Phytotherapy Research (Published online)
"A Double-blind, Placebo-controlled Investigation of the Effects of Passiflora incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality"
Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.
Friday, April 8, 2011
Setting Goals for Yourself
First: Think long and hard about what you want. Make sure your goals are actually things you want to achieve, not what society dictates or what your family or friends want for you. Ultimately your life is yours and you must live it for yourself. I know you might be thinking that's selfish, but so what? Sometimes being a little selfish is a good thing, especially if it enables you to take care of yourself.
Second: Remember, goals are not inflexible roadblocks meant to make you feel badly about yourself. If you don't accomplish a goal exactly on schedule, so what? You can't predict what life is going to throw your way — but you CAN choose the way you react to situations that come up. That is where your power lies. If you fall off the wagon, just get back on — no ifs, ands, or buts about it.
Third: We all have to be realistic when we set our goals. I'm 5 feet 2 inches, and I have a stocky build. I am never going to be a petite little waif, no matter how hard I work. I also want to make a difference in the world, but something tells me I probably don't stand a good chance of running for president. Instead, I set goals that are realistic and productive. I am 5 feet 2 and stocky, but I am going to be the most fit 5-feet-2 muscle chick I can. I might not be president, but I can teach people how to be healthier and happier through fitness.
Make sense? The bottom line is that goals provide direction. They help bring a focus to our lives so that we can live our dreams — no matter how big or how small they may be.
Taken from: Jillian Michaels
Thursday, April 7, 2011
How To Prevent Salmonella Poisoning
How to Prevent Salmonella Poisoning
Food recalls due to salmonella poisoning can happen from time to time, and they may leave you concerned about your health. But before you start getting rid of everything suspicious in your refrigerator or cupboard, be aware that you can easily prevent salmonella by taking proper care of your food.
Although salmonella, which typically causes diarrhea, fever, and abdominal cramps, is a common infection, affecting about 4 million people each year, most people who are affected recover without any treatment. In severe cases, rehydration and antibiotics are needed. Follow these guidelines when buying and preparing food to keep you and your family safe from this type of food poisoning:
Use separate cutting boards to avoid cross-contamination when preparing meat and vegetables. If you have only one cutting board, be sure to wash it with soap and hot water after each use.
Wash your hands and all cooking utensils with soap and hot water after handling raw meats, poultry, seafood, eggs, and vegetables to prevent bacteria and germs from spreading. (In case you’re wondering, it’s not necessary to use antibacterial soap. The Food and Drug Administration (FDA) reports that antibacterial soaps do not work any better than plain soap in fighting bacteria, germs, or infections, and they may even contribute to the resistance of antibiotics, causing bacteria to work around germ-fighting chemicals.)
Do not leave uncooked meat, poultry, shellfish, or milk products at room temperature for extended periods of time.
Cook all meat and poultry thoroughly, and reheat leftovers well. Wash raw fruits and vegetables with hot water before consuming — or use one of the special veggie washes.
When buying dairy products and fruit juices, choose varieties that are pasteurized, since pasteurization kills salmonella.
Securely cover and refrigerate foods promptly; bacteria tend to harbor and grow in raw or undercooked foods left at room temperature.
***Taken from South Beach Diet.
Wednesday, April 6, 2011
Weight Loss Wednesday.... Kristen Lost 50 Pounds!
She Vowed to Slim Down for Her Wedding
Kristen Collins Eccleston used to split extra-large pizzas with her boyfriend. But when he proposed in 2009, she committed to lose weight before the big day. She added whole foods to her diet and started running. By the time she left for her honeymoon, she had shed 50 pounds!
Tuesday, April 5, 2011
Phytosterol Supplements Demonstrates Important Benefits As Part of a Daily Diet
Daily supplements of phytosterols were associated with a 20 percent reduction in LDL cholesterol levels in metabolic syndrome patients on a Westernized type diet.
A daily 4 gram dose of plant sterols in an enriched yogurt was associated with a 20 percent drop in LDL cholesterol, 16 percent drop in total cholesterol, and a 19 percent decline in triglyceride levels, despite the volunteers maintaining their habitual western-type diet, according to results of a randomized placebo-controlled study published in Nutrition, Metabolism & Cardiovascular Diseases.
"This beneficial effect was observed although the subjects were not asked to change their dietary habits," write researchers from the Agricultural University of Athens.
"This is an important finding because it implies that phytosterols have a significant impact on the lipid profile even if the diet is still a western type which is rich in total fat, and Saturated Fatty Acids, and low in MUFA, PUFA and dietary fiber).
"Therefore, a change in dietary habits toward a healthy dietary pattern, could have an additional benefit in the lipid profile and the risk of cardiovascular disease," they added.
Dosages
Numerous clinical trials in controlled settings have reported that daily consumption of 1.5 to 3 grams of phytosterols/-stanols from foods or supplements can reduce total cholesterol levels by eight to 17 per cent, representing a significant reduction in the risk of cardiovascular disease.
Study Details
The Athens-based scientists recruited 108 people with metabolic syndrome, aged between 30 and 65 and with average BMIs of 29 kg/m2. Participants were randomly assigned to receive yoghurt mini-drinks with or without added sterols for two months. The daily sterol dose was 4 grams, and participants continued to eat their normal diet.
Results showed a significant reduction in total cholesterol, LDL-cholesterol, triglycerides, as well as small and dense LDL (sdLDL) levels in the phytosterol group, compared with the control group. "To the best of our knowledge, this is the first study which observed a decrease in sdLDL following phytosterol supplementation," wrote the researchers.
The Greek researchers also noted that participants in the sterol group experienced a significant decrease in levels of apolipoprotein B (Apo B) of 7 percent, compared with no change in the controls. ApoB is the main apolipoprotein of LDL cholesterol and is responsible for the transport of cholesterol to tissues. In high concentrations it has been linked to plaque formation in the blood vessels, although the mechanism behind this is not clear.
On the other hand, no changes in levels of HDL cholesterol, apoA1, C-reactive protein, nor in the participants' blood pressure.
"There would be however the argument if a dietary modification would mimic the effects of phytosterols on plasma lipids," wrote the researchers. "In our study, the decrease in total and LDL-cholesterol levels was quite significant and it is greater than what the current opinion is.
"However, a change in the dietary habits toward a Mediterranean type dietary pattern (low in SFA, high in MUFA and PUFA, high in fruits and vegetables) could have an additional benefit in the lipid profile and the risk of cardiovascular diseases (CVD), since it has been found that the Mediterranean diet affects not only blood lipid levels but also endothelial function, blood pressure, and other risk factors of CVD," they added.
84 Trials Agree
A review authored by researchers from Unilever R&D and Wageningen University and published in the Journal of Nutrition concluded that phytosterol-enriched foods are efficacious for reducing levels of LDL cholesterol, with no differences between stanols and sterols, or delivery in fat or non fat foods.
"For the recommended intake of two grams per day, the expected LDL-C-lowering effect of phytosterols is [about] 9 percent," wrote the authors. "A reduction in LDL-C of about 10 percent would reduce the incidence of CHD by about 10-20 percent.
"Although no direct evidence is available yet for the ability of phytosterols to lower CHD incidence, the well-documented cholesterol-lowering effect of phytosterols is the basis for recommendations to include phytosterols into strategies to lower LDL-C concentrations," they also added.
Source: Nutrition, Metabolism & Cardiovascular Diseases
(Published online)
"Phytosterols supplementation decreases plasma small and dense LDL levels in metabolic syndrome patients on a westernized type diet"
Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.
"This beneficial effect was observed although the subjects were not asked to change their dietary habits," write researchers from the Agricultural University of Athens.
"This is an important finding because it implies that phytosterols have a significant impact on the lipid profile even if the diet is still a western type which is rich in total fat, and Saturated Fatty Acids, and low in MUFA, PUFA and dietary fiber).
"Therefore, a change in dietary habits toward a healthy dietary pattern, could have an additional benefit in the lipid profile and the risk of cardiovascular disease," they added.
Dosages
Numerous clinical trials in controlled settings have reported that daily consumption of 1.5 to 3 grams of phytosterols/-stanols from foods or supplements can reduce total cholesterol levels by eight to 17 per cent, representing a significant reduction in the risk of cardiovascular disease.
Study Details
The Athens-based scientists recruited 108 people with metabolic syndrome, aged between 30 and 65 and with average BMIs of 29 kg/m2. Participants were randomly assigned to receive yoghurt mini-drinks with or without added sterols for two months. The daily sterol dose was 4 grams, and participants continued to eat their normal diet.
Results showed a significant reduction in total cholesterol, LDL-cholesterol, triglycerides, as well as small and dense LDL (sdLDL) levels in the phytosterol group, compared with the control group. "To the best of our knowledge, this is the first study which observed a decrease in sdLDL following phytosterol supplementation," wrote the researchers.
The Greek researchers also noted that participants in the sterol group experienced a significant decrease in levels of apolipoprotein B (Apo B) of 7 percent, compared with no change in the controls. ApoB is the main apolipoprotein of LDL cholesterol and is responsible for the transport of cholesterol to tissues. In high concentrations it has been linked to plaque formation in the blood vessels, although the mechanism behind this is not clear.
On the other hand, no changes in levels of HDL cholesterol, apoA1, C-reactive protein, nor in the participants' blood pressure.
"There would be however the argument if a dietary modification would mimic the effects of phytosterols on plasma lipids," wrote the researchers. "In our study, the decrease in total and LDL-cholesterol levels was quite significant and it is greater than what the current opinion is.
"However, a change in the dietary habits toward a Mediterranean type dietary pattern (low in SFA, high in MUFA and PUFA, high in fruits and vegetables) could have an additional benefit in the lipid profile and the risk of cardiovascular diseases (CVD), since it has been found that the Mediterranean diet affects not only blood lipid levels but also endothelial function, blood pressure, and other risk factors of CVD," they added.
84 Trials Agree
A review authored by researchers from Unilever R&D and Wageningen University and published in the Journal of Nutrition concluded that phytosterol-enriched foods are efficacious for reducing levels of LDL cholesterol, with no differences between stanols and sterols, or delivery in fat or non fat foods.
"For the recommended intake of two grams per day, the expected LDL-C-lowering effect of phytosterols is [about] 9 percent," wrote the authors. "A reduction in LDL-C of about 10 percent would reduce the incidence of CHD by about 10-20 percent.
"Although no direct evidence is available yet for the ability of phytosterols to lower CHD incidence, the well-documented cholesterol-lowering effect of phytosterols is the basis for recommendations to include phytosterols into strategies to lower LDL-C concentrations," they also added.
Source: Nutrition, Metabolism & Cardiovascular Diseases
(Published online)
"Phytosterols supplementation decreases plasma small and dense LDL levels in metabolic syndrome patients on a westernized type diet"
Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.
Monday, April 4, 2011
Monday Munchies...Carrots and Hummus
Looking for a satisfying snack???
Here's one of my absolute favorites!
Here's one of my absolute favorites!
2 large carrots [about 7-1/2 to 8-inch long] cut into strips
2 tablespoons hummus
Enjoy!!!
Calories: 110
Carbs: 12g
Fats: 3g
Protein: 2g
Sodium: 210mg
Sunday, April 3, 2011
Sin-Sational Sunday... Pineapple Sundae
Pineapple Sundae
Delectable and sinfully simple to put together, this is a no-brainer that is great for snack, dessert, kids and even company!
To dress this up... simply add a mint leaf to each cup!
1 4-ounce container pineapple tidbits (juice pack), drained*
2 tablespoons vanilla yogurt sweetened with artificial sweetener
1 teaspoon dry roasted sunflower kernels or chopped dry roasted pistachio nuts
1. Top pineapple tidbits with vanilla yogurt. Sprinkle with sunflower kernels or pistachio nuts.
*Kitchen Tip: To easily drain the fruit, pull the plastic top back slightly and use it to hold the fruit in the cup as you drain.
Nutrition Facts Per Serving:
Servings: 1 serving
Calories96
Total Fat (g)1
Sodium (mg)17
Carbohydrate (g)20
Protein (g)2
Saturday, April 2, 2011
Sexy Body Saturday...Asparagus with Goat Cheese
Asparagus with Goat Cheese
There is nothing more sexy than a couple gazing longingly over a dinner table while eating delicious asparagus! Don't believe me? Watch your partner eating this dish... and you'll see!!!
1 pound thin asparagus spears
Olive oil nonstick cooking spray
1/8 teaspoon salt
1/8 teaspoon ground black pepper
2 tablespoons crumbled goat cheese
2 teaspoons pine nuts, toasted
1. Snap off and discard the woody base from each asparagus spear. Place asparagus in a shallow pan and coat lightly with cooking spray. Sprinkle with salt and pepper.
2. For a charcoal grill, grill asparagus spears on the greased rack of an uncovered grill directly over medium coals for 4 to 6 minutes or until crisp-tender, turning occasionally. (For a gas grill, preheat grill. Reduce heat to medium. Place asparagus on greased grill rack over heat. Cover and grill as above.)
3. Transfer asparagus to a serving platter. Coat lightly with cooking spray. Sprinkle with goat cheese and pine nuts.
Nutrition Facts Per Serving:
Servings: 4 servings
Calories35
Total Fat (g)2
Sodium (mg)87
Carbohydrate (g)4
Fiber (g)2
Protein (g)3
Friday, April 1, 2011
Fabulous Friday... Feta Stuffed Chicken
Feta Stuffed Chicken
2 tablespoons fat-free cream cheese (1 ounce)
4 skinless, boneless chicken breast halves (about 1-1/4 pounds total)
1/4 to 1/2 teaspoon black pepper
Dash salt
1 teaspoon olive oil or cooking oil
1/4 cup chicken broth
1 10-ounce package prewashed fresh spinach, trimmed (8 cups)
2 tablespoons walnut or pecan pieces, toasted
1 tablespoon lemon juice
Lemon slices, halved (optional)
1. In a small bowl combine feta cheese and cream cheese; set aside. Using a sharp knife, cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff pockets with the cheese mixture. If necessary, secure openings with wooden toothpicks. Sprinkle chicken with pepper and salt.
2. In a large nonstick skillet cook chicken in hot oil over medium-high heat about 12 minutes or until tender and no longer pink, turning once (reduce heat to medium if chicken browns too quickly). Remove chicken from skillet. Cover and keep warm.
3. Carefully add chicken broth to skillet. Bring to boiling; add half of the spinach. Cover and cook about 3 minutes or just until spinach is wilted. Remove spinach from skillet, reserving liquid in pan. Repeat with remaining spinach. Return all spinach to skillet. Stir in the nuts and lemon juice.
4. To serve, divide spinach mixture among 4 dinner plates. Top with chicken breasts. If desired, garnish with lemon slices. Makes 4 servings.
*Note: If basil-and-tomato feta cheese is not available, stir 1 teaspoon finely snipped fresh basil and 1 teaspoon snipped oil-pack dried tomatoes, drained, into 1/4 cup plain feta cheese.
Nutritional Info:
Servings: 4 servings
Calories231
Total Fat 8g
Sodium 334mg
Carbohydrate 2g
Protein 38g
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