The Texicanwife Chef & Healthy Living Advocate

Grilled Chicken with Peach Salsa

2012-01-30T01:00:00.000-08:00

Grilled Chicken with Peach Salsa

Fresh peach salsa is a burst of Southwestern flavor in this wine-marinated chicken drumstick recipe.

MAKES: 6 servings

CARB GRAMS PER SERVING: 5

* 4 chicken legs (thigh-drumstick piece) (about 2-1/2 pounds total)

1/2 cup dry white wine

1 1/2 teaspoons finely shredded orange peel

1/3 cup orange juice

2 tablespoons olive oil or cooking oil

1 1/2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed

1 bay leaf

2 medium peaches or nectarines or 1-1/3 cups frozen unsweetened peach slices, thawed

1/2 cup chopped red or green sweet pepper

1/2 ripe avacado, seeded, peeled, and finely chopped

2 green onions, finely chopped

1/2 teaspoon finely shredded lime peel

2 tablespoons lime juice

1 tablespoon snipped cilantro

1. For marinade, in a shallow nonmetallic dish combine wine, orange peel, orange juice, olive oil or cooking oil, rosemary, and bay leaf. Add chicken, turning to coat. Cover and chill about 1 hour.

2. Meanwhile, for salsa, peel and pit the fresh peaches or pit the nectarines. Finely chop peaches or nectarines. In a bowl combine peaches or nectarines, chopped red or green sweet pepper, avocado, green onions, lime peel, lime juice, and cilantro. Cover and chill until serving time.

3. Drain chicken, reserving marinade. Grill chicken, skin side down, on an uncovered grill directly over medium coals for 20 minutes. Turn chicken; grill for 15 to 20 minutes more or until chicken is tender and no longer pink. (Or, place chicken on the unheated rack of a broiler pan. Broil 5 to 6 inches from the heat for 28 to 32 minutes, turning once.) Brush with marinade up to last 5 minutes of grilling or broiling. Serve chicken with salsa. Makes 6 servings.

Make Ahead Tip

Prepare marinade up to 24 hours head; cover and chill. Prepare salsa; cover and chill up to 24 hours.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
Calories: 311
Protein(gm): 25
Carbohydrate(gm): 5
Fat, total(gm): 20
Cholesterol(mg): 86
Saturated fat(gm): 4
Sodium(mg): 85

***Taken from Diabetic Living

Chicken with Cornmeal Dumplings

2012-01-29T01:00:00.000-08:00

Chicken and Cornmeal Dumplings

MAKES: 2 servings

SERVING SIZE: 2 dumplings with 1 1/2 cups chicken mixture per serving

CARB GRAMS PER SERVING: 47

2 medium carrots, thinly sliced

1 stalk celery, thinly sliced

1/3 cup fresh or frozen corn kernels

1/2 of a medium onion, thinly sliced

2 cloves garlic, minced

1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed

1/4 teaspoon ground black pepper

2 chicken thighs, skinned

1 cup reduced-sodium chicken broth

1/2 cup fat-free milk

1 tablespoon all-purpose flour

1 recipe Cornmeal Dumplings (see recipe below)

Coarsely ground black pepper (optional)

1. In a 1 1/2- or 2-quart slow cooker, combine carrots, celery, corn, onion, garlic, rosemary, and 1/4 teaspoon pepper. Top with chicken. Pour broth over mixture in cooker.

2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If no heat setting is available, cook for 5 to 5 1/2 hours.

3. If using low-heat setting, turn to high-heat setting (or if no heat setting is available, continue cooking). Transfer chicken to a cutting board; cool slightly. When cool enough to handle, cut chicken off bones; discard bones. Chop chicken; return to mixture in cooker. In a small bowl, combine milk and flour until smooth. Stir into mixture in cooker.

4. Using two spoons, drop Cornmeal Dumplings dough into four mounds on top of hot chicken mixture. Cover and cook for 20 to 25 minutes more or until a toothpick inserted into a dumpling comes out clean. (Do not lift cover during cooking.) If desired, sprinkle each serving with coarse pepper.

Cornmeal Dumplings

1/4 cup all-purpose flour
1/4 cup cornmeal
1/2 teaspoon baking powder
Dash salt
1 egg white
1 tablespoon fat-free milk
1 tablespoon canola oil

1. In a medium bowl stir together flour, cornmeal, baking powder, and salt. In a small bowl combine egg white, milk, and oil. Add egg mixture to flour mixture; stir just until moistened.

Nutrition Facts Per Serving:

Servings Per Recipe: 2
Calories: 369
Protein(gm): 24
Carbohydrate(gm): 47
Fat, total(gm): 10
Cholesterol(mg): 55
Saturated fat(gm): 1
Monosaturated fat(gm): 5
Polyunsaturated fat(gm): 3
Dietary Fiber, total(gm): 5
Sugar, total(gm): 9
Vitamin A(IU): 103
Vitamin C(mg): 9
Thiamin(mg): 0
Riboflavin(mg): 1
Niacin(mg): 7
Pyridoxine (Vit. B6)(mg): 0
Folate(µg): 81
Cobalamin (Vit. B12)(µg): 1
Sodium(mg): 582
Potassium(mg): 681
Calcium(DV %): 162
Iron(DV %): 3

Diabetic Exchanges

Vegetables(d.e): 1
Starch(d.e): 3
Lean Meat(d.e): 2
Fat(d.e): 1

Vitamin E Does What?

2012-01-28T01:00:00.000-08:00

Scientists Now Identify A Previously Unknown Function of Vitamin E

To reduce signs of aging, people massage Vitamin E into the skin and athletes consume it to improve endurance. Now, scientists have the evidence of one of vitamin E's previously unknown body functions.

This powerful antioxidant vitamin helps repair tears in the plasma membranes that protect cells from outside forces and screen what
enters and exits. Georgia Health Sciences University researchers
reported their findings in the journal Nature Communications.

Everyday activities such as eating and exercise can tear the plasma membrane and the new research shows that vitamin E is essential
to repair it. Without the proper repair of muscle cells, such as when muscles eventually waste away and die in a process similar to what
occurs in muscular dystrophy. Another example is the muscle weakness and common complaint from people with diabetes, the condition is associated with inadequate plasma membrane repair.
Century-old laboratory studies linked vitamin E deficiency to muscle problems but how that occurs remained a mystery until now. A lack
of membrane repair caused muscle wasting and death, which prompted
the researchers to look at vitamin E.
Vitamin E appears to assist repair in several ways. As an antioxidant,
it helps eliminate destructive by-products from the body's use of
oxygen that impede repair. Because it's lipid-soluble, vitamin E can actually insert itself into the membrane to prevent free radicals from attacking. It also can help keep important phospholipids, a major membrane component, compliant so they can better repair after a tear.

As a common example... Exercise causes the cell powerhouse, the mitochondria, to burn a lot more oxygen than normal. "As an unavoidable consequence you produce reactive oxygen species," the researchers explained. The physical force of exercise actually tears the membrane. Vitamin E enables adequate plasma membrane repair despite the oxidant challenge and keeps the situation in balance.
When he mimicked what happens with exercise by using hydrogen peroxide to produce free radicals, he found that tears in skeletal muscle cells would not heal unless pretreated with vitamin E.

The next studies will be aided by two recent National Institutes of Health grants, will include examining membrane repair in vitamin E-deficient animals.

They also want to examine membrane repair failure in diabetes.
The team showed that cells taken from animal models of types 1 and 2
diabetes have faulty repair mechanisms. They discovered high glucose
was a culprit by soaking cells in a high-glucose solution for eight to 12 weeks, during which time they developed a repair defect. It's also well documented that reactive oxygen species levels are elevated in diabetes.
The Nature Communications paper showed that vitamin E treatment in
an animal model of diabetes restored some membrane repair ability.
Also, an analogue of the most biologically active form of vitamin E significantly reversed membrane repair deficits caused by high
glucose and increased cell survival after tearing cells in culture.

Story Source: Georgia Health Sciences University.

Journal Reference:
Promotion of plasma membrane repair by vitamin E. Nature Communications, 2011;
Georgia Health Sciences University (2011, December 20). Scientists identify an innate function of vitamin E.

Music For Pain Control

2012-01-27T01:00:00.000-08:00

Listening to Music Can Be Effective For Reducing Pain in High-Anxiety Individuals

Distraction is a proven pain reliever, and a new study reported
in The Journal of Pain concludes that listening to music can be effective for reducing pain in high-anxiety persons who can
easily become absorbed in cognitive activities.

Researchers from the University of Utah Pain Research Center evaluated the potential benefits of listening to music for diverting psychological responses to experimental pain stimuli. They hypothesized that music may divert cognitive focus from pain. The key to successful pain control from this method would be
the degree of engagement by the patient in the diversion task.

One hundred forty-three subjects were evaluated for the study. They were instructed to listen to music tracks, follow the melodies, and identify deviant tones. During the music tasks,
they were given safe, experimental pain shocks with fingertip electrodes.

The study's findings showed that central arousal from the pain stimuli reliably decreased with the increasing music-task demand. Music helps reduce pain by activating sensory path-
ways that compete with pain pathways, stimulating emotional responses, and engaging cognitive attention. Music, therefore, provided meaningful intellectual and emotional engagement to help reduce pain.

Among the study subjects, those with high levels of anxiety
about pain had the greatest net engagement, which contradicted the authors' initial hypothesis that anxiety would interfere with
a subject's ability to become absorbed in the music listening task. They noted that low anxiety actually may have diminished the ability to engage in the task.

The findings suggest that engaging activities like music listening can be effective for reducing pain in high anxiety persons who can
easily become absorbed in activities.

They noted that interaction of anxiety and absorption is a new finding and implies that these personality characteristics should be considered when recommending engagement strategies for pain relief.

Story Source: American Pain Society.

Journal Reference:
Individual Differences in the Effects of Music Engagement on Responses to Painful Stimulation. The Journal of Pain, 2011;

This article is for informational and educational purposes only;
It is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional
for medical and nutritional consultation.

***As a personal note, I do know that listening to classical music seems to help me control my arthritis and fibromyalgia pain.

Have Questions?

2012-01-26T01:00:00.000-08:00

Frequently Asked Questions About Vitamins & Nutritional Supplements

More than 50% of Americans take dietary supplements, yet many people are not sure which ones to take, how much to take or when to take them. Here are the answers to your most frequently asked questions about vitamins and supplements.

What time of day should I take vitamins and other nutritional supplements?

Most dietary supplements including your daily multiple vitamin, vitamins A,B Complex, C and D or Omega 3 fish oil capsules can be consumed any time of day, preferably with your largest meal of the day. Most people prefer to take them with their breakfast or lunch. It's important to remember that it's better to take your supplements with food in order to help with proper digestion, absorption and optimum utilization.

However, not all supplements should be taken with food and best utilized when on an empty stomach before a meal. That's why it's essential to read the label directions.

As an example, plant sterols and stanols as found in products
like Super Sterol Protein Complex and Cholesto-Plex should
are best taken before mealtimes. If you are taking plant sterol supplements to help promote healthy cholesterol levels, try
to take them 15-30 minutes before a meal for optimal effectiveness.

How do I decide which vitamin and nutritional supplements are best for me?

Determining which supplements you should take begins with properly understanding your diet. If specific nutrients are missing from your regular diet, it's best to consult a nutritional healthcare practitioner or talk to your primary health care provider. To help assure fulfillment of nutrient "gaps" many people choose a comprehensive daily multivitamin & mineral supplement. It's the most convenient and effective way to
assure optimal vitamin and mineral levels.

If you are looking for the most appropriate formulation for you, be sure to identify one that is formulated to meet your specific age-related, personal fitness level and basic gender needs. For example, iron requirements for women over age of 50 are typically 8 mg per day while the needs for women under 50 are 18 mg per day. Multivitamins for women over the age of 50 should contain little to no iron because 8 mg per day can usually be acquired through the regular diet.

A multivitamin for men over the age of 50 should not contain iron and may often include other ingredients that may not typically be included in a woman's multiple vitamin such as Lycopene, L-Carnitine, L-Histidine, Saw Palmetto, etc.

Conversely, a good woman's multi-vitamin supplement may contain ingredients not included in a man's formula such as:
Herbal Black Cohosh, Gamma Linoleic Acid, Calcium, Iron, etc.

While a multivitamin is ideal for supplementing basic vitamins and minerals, some people need more than one single multi-combination formula. For example, many people today are advised to take extra vitamin C, calcium and vitamin D. Some people cannot tolerate milk or milk products, the most potent sources of calcium, and many people do not maintain sufficient levels of vitamin D. Although a multivitamin provides these nutrients, it may not supply enough of each to keep your levels adequate.

In addition, a multivitamin is often formulated with a combination of vitamins and minerals only, not other key nutrients like omega-3 fatty acids from fish oil, protein, amino acids or coenzyme Q10.

If you don't consume at least two to three servings of fatty fish (i.e. salmon, anchovies, sardines) each week then you should consider taking a daily fish oil supplement. If you take a statin drug to lower your cholesterol levels, you may be at risk of low blood levels of coenzyme Q10, and otherbeneficial antioxidant nutrients that protect your heart. Thus, if you've been prescribed statin drug, taking a coenzyme Q10 supplement could be very valuable.

Again, be sure to talk to a nutritional healthcare practioner or your primary physician when deciding on a safe and effective nutritional supplement program.

Can you take too much?

Many supplements can be safely taken in amounts greater than the Recommended Daily Value (DV) or Recommended Daily allowance (RDA). The percent daily value (%DV) displayed on
the label denotes what percent of the recommended intake amount for a specific nutrient is met per serving.

Numerous studies have shown that taking certain nutrients in amounts greater than 100% DV may have valuable health benefits. For example... Consuming higher levels of Vitamin C, Beta Carotene and Vitamin E may promote stronger immune function and help protect the body against free radical damage.

When taking supplements including herbs, vitamins, minerals etc. it is important to follow the suggested use, dosage and to consider which is the highest amount that can be safely consumed. Before taking any vitamin or supplement, be sure to carefully review the precautions and instructions on the product's label.

Can I take supplements with my prescription medications?

Be sure to inform your doctor or healthcare practitioner about
all the dietary supplements you take, even if you take them occasionally. This is especially important because some dietary supplements may interfere with prescription medications and over-the-counter (OTC) drugs, perhaps causing those prescriptions and OTCs to be less effective.

Conversely, some medications cause certain nutrients levels to drop and so taking supplements can help support your nutrient status and overall health when taking such drugs. Statin drugs, for example, have been known to lower blood levels of the antioxidant nutrient coenzyme Q10. To that end, individuals taking statin drugs are often advised to supplement with coenzyme Q10. It's important to let your doctor know the dosage and the frequency of use for all the supplements you are taking.

Talk to your doctor or healthcare provider about potential nutrient depletions that may occur with your medication(s) so you can be sure to restore those key nutrient levels with proper supplementation.

Can I take supplements after the expiration date?

When a vitamin nutritional supplement expires, it is not necessarily harmful to consume. Expiration dates on most dietary supplements are actually "best if used by" guidelines.

However, the active ingredients may no longer be up to the potency specified on the label. If in doubt about an expired product, you may want to discard that product and purchase a fresh, new batch.

Can I cut vitamin and nutritional supplement tablets into smaller pieces if I can't swallow them whole?

Most supplements may be cut in half, milled into powder or chewed if swallowing is a problem.

Softgels (soft gelatin capsules) that are too large for you to comfortably swallow may be punctured or cut in half to empty the contents into a spoon or food.

Two-piece hard shell gelatin capsules may be opened easily to release the contents into food or a beverage.

Be advised, the only products not recommended to cut into smaller pieces are those that are timed-release or enteric coated. Such supplements should be swallowed whole to assure the best performance.

Where is the best place to store vitamins and nutritional supplements?

Storage directions are commonly explained on a vitamin label. Most often, storing the bottles in a cool, dry place with the cap tightly sealed is recommended. Certain formulations may require special storage conditions such as refrigeration.

Always keep these products out of reach of children and pets.

This article is for informational and educational purposes only;
It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Omega-3 Fatty Acids and Nerve Damage

2012-01-25T01:00:00.000-08:00

Omega-3 Fatty Acids Could Prevent and Treat Nerve Damage, According To New Research

Research from Queen Mary, University of London suggests
that Omega-3 fatty acids, which are found in fish oil, have
the potential to protect nerves from injury and help them to regenerate. When nerves are damaged because of an accident
or injury, patients experience pain, weakness and muscle paralysis which can leave them disabled; Typically, recovery rates are poor.

The new study, published this week in the Journal of Neuroscience, suggests that omega-3 fatty acids could play a significant role in speeding recovery from nerve injury.

The study focused on peripheral nerve cells. Peripheral nerves are the nerves which transmit signals between the brain and spinal cord, and the rest of the body.

These nerves have the ability to regenerate but, despite advances in surgical techniques, patients usually only have good recovery when their injury is minor.

Omega-3 fatty acids are vital for the body's normal growth and development and have been widely researched for their health benefits. Because the body cannot manufacture omega-3 fatty acids, they have to be consumed in foods such as oily fish or as dietary supplements.

In this new study, researchers first examined isolated lab subjects' nerve cells. They simulated the type of damage caused by accident or injury, by either stretching the cells or starving them of oxygen. Both types of damage killed a significant number of nerve cells but enrichment with omega-3 fatty acids in cells gave them significant protection and decreased cell death.

The researchers then studied the sciatic nerves. They found that a high level of omega-3 fatty acids helped the subjects to recover from sciatic nerve injury more quickly and more fully, and that their muscles were less likely to waste following nerve damage.

The research was carried out by a group led by Adina Michael-Titus, Professor of Neuroscience at Barts and The London Medical School and lead of the Neurotrauma and Neurodegeneration group in the Centre for Neuroscience and Trauma, Queen Mary, University of London.

She explained: "Our previous research has shown that these fatty acids could have beneficial effects in a number of neurological conditions. This new study suggests that they could also have a role in treating peripheral nerve injuries.

"More work is needed but our research indicates that omega-3 fatty acids can protect damaged nerve cells, which is a critical first step in a successful neurological recovery."

Story Source:
Queen Mary, University of London.

Queen Mary, University of London (2012, January 11).
Omega-3 fatty acids could prevent and treat nerve damage, research suggests.

This article is for informational and educational purposes only;
It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Alzheimer's and Diet

2012-01-24T01:00:00.000-08:00

Alzheimer's: Dietary Patterns

May Keep Brain from Shrinking

People with diets high in several vitamins or in omega 3 fatty acids are less likely to have the brain shrinkage associated with Alzheimer's disease than people whose diets are not high in those nutrients, according to a new study published in the December 28, 2011, online issue of Neurology®, the medical journal of the American Academy of Neurology.

Those with diets high in omega 3 fatty acids and in vitamins C,
D, E and the B complex vitamins also had higher scores on mental thinking tests than people with diets low in those nutrients. The
omega 3 fatty acids and vitamin D are primarily found in fish.
The B vitamins and antioxidants C and E are primarily found in fruits and vegetables.

In another finding, the study showed that people with diets high in trans fats were more likely to have brain shrinkage and lower scores on the thinking and memory tests than people with diets low in trans fats. Trans fats are primarily found in packaged, fast, fried and frozen food, baked goods and margarine spreads.

The study involved 104 people with an average age of 87 and very few risk factors for memory and thinking problems. Blood tests were used to determine the levels of various nutrients present in the blood of each participant. All of the participants also took tests of their memory and thinking skills. A total of 42
of the participants had MRI scans to measure their brain volume.

Overall, the participants had good nutritional status, but seven percent were deficient in vitamin B12 and 25 percent were deficient in vitamin D.

Study author Gene Bowman, ND, MPH, of Oregon Health & Science University in Portland and a member of the American Academy of Neurology, said that the nutrient biomarkers in the blood accounted for a significant amount of the variation in both brain volume and thinking and memory scores. For the thinking and memory scores, the nutrient biomarkers accounted for 17 percent of the variation in the scores. Other factors such as age, number of years of education and high blood pressure accounted for 46 percent of the variation. For brain volume, the nutrient biomarkers accounted for 37 percent of the variation.

"These results need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet," Bowman said.

The study was the first to use nutrient bio-markers in the blood
to analyze the effect of diet on memory and thinking skills and brain volume. Previous studies have looked at only one or a few nutrients at a time or have used questionnaires to assess people's diet. But questionnaires rely on people's memory of their diet, and they also do not account for how much of the nutrients are absorbed by the body, which can be an issue in the elderly.

The study was supported by the National Institutes of Health, the National Institute on Aging and National Center for Complementary and Alternative Medicine and the U.S. Department of Veteran Affairs, Portland VA Medical Center.

Story Source:

American Academy of Neurology (2011, December 29). Alzheimer's: Diet patterns may keep brain from shrinking.

This article is for informational and educational purposes only; It is not intended to provide medical advice,diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Low Iron? You Could Be At Risk!

2012-01-23T01:00:00.000-08:00

Low Iron Levels in Blood Increases Risk Of Blood Clot, According To New Research

What are Blood Clots?

Blood clots consist of blood cells and fibrin strands that form to stop the flow of blood after an injury. Blood clots are vital for wound healing.If blood was not able to clot, death would occur from excessive bleeding from a simple cut. Although blood clots are more common in adults, it is important to know that they can occur in children as well.

However, in certain conditions, the inappropriate formation of blood clots in vessels or organs of the body can occur, leading to a potentially extremely dangerous situation. When blood clots form within arteries and veins, they obstruct the flow of blood, which can lead to a heart attack or stroke. Blood clots formed after surgery or due to a traumatic injury may also be life-threatening.

There are several common areas where blood clots tend to form,

including:

Peripheral venous disorder:

problems with the veins can cause blood clots to form.

Thrombopheblitis:

an obstructing blood clot has formed, causing the

surrounding vein to become inflamed.

Coronary thrombosis:

a blood clot in coronary arteries leading to a heart attack.

Deep vein thrombosis:

blood clot formed in a deeper vein.

Pulmonary embolism:
a blood clot in the lungs

Retinal vein occlusion:

blood clot in a vein of the eye

Perianal Hematoma:

a blood clot in the near or within the anus.

People with low levels of iron in the blood have a higher risk of dangerous blood clots, according to research recently published in the journal Thorax. A study of clotting risk factors in patients with an inherited blood vessel disease suggests that treating iron deficiency might be important for preventing potentially lethal blood clots.

Each year, one in every 1,000 people in the United Kingdom is affected by deep vein thrombosis, blood clots that form in the veins. These can cause pain and swelling, but can also be fatal if the clot is dislodged and travels into the blood vessels of the lungs. Although some risk factors for blood clots are recognized, such as major surgery, immobility and cancer, often there is no clear reason for the blood clot.

To properly examine new risk factors for blood clots, scientists at Imperial College London studied patients with hereditary haemorrhagic telangiectasia (HHT). HHT is an inherited disease of the blood vessels,
the main symptoms of which are excessive bleeding from the nose and gut. Previous research by the same group had found that HHT patients have a higher risk of blood clots, but the reason was not clear.

"Most of our patients who had blood clots did not have any of the known risk factors ," explained the researchers from the National Heart and Lung Institute at Imperial College London "We thought that studying people with HHT might tell us something important about the wider population."

The research team analysed blood from 609 patients reviewed at the HHT clinic at Hammersmith Hospital from 1999 to 2011, to look for differences between the patients who had blood clots and those who did not. Many of the patients had low iron levels because of iron lost through bleeding.

The researchers found that low levels of iron in the blood were a strong risk factor for blood clots. Patients who took iron supplements did not have higher risk, suggesting that treatment for iron deficiency can prevent blood clots."Our study shows that in people with HHT, low levels of iron in the blood is a potentially treatable risk factor for blood clots," the researchers said.

"There are small studies in the general population which would support these findings, but more studies are needed to confirm this. If the finding does apply to the general population, it would have important implications in almost every area of medicine."

Iron deficiency anemia is thought to affect at least 1 billion people worldwide. The association with blood clot risk might not have been found before because the iron levels demonstrating the link fluctuate during the day, and other markers of iron deficiency can be falsely high if other medical conditions are present.

The link between iron levels and blood clots appears to be dependent on factor VIII, a blood protein which promotes normal clotting. High levels of factor VIII in the blood are also a strong risk factor for blood clots, and low iron levels were strongly associated with higher levels of factor VIII. The gene encoding factor VIII has sites where iron-binding proteins can bind, making it plausible that iron levels could regulate the factor VIII gene, and that this might be the mechanism for the link.

The study was supported by the Imperial Comprehensive Biomedical Research Centre, established with a grant from the National Institute of Health Research.

Story Source: Imperial College London.

Journal Reference:

"Low serum iron levels are associated with elevated plasma levels of coagulation factor VIII and pulmonary emboli/deep venous thromboses in replicate cohorts of patients with hereditary haemorrhagic telangiectasia. Thorax" December 14, 2011

Imperial College London (2011, December 15). "Low iron levels in blood raises blood clot risk, new research suggests."

This article is for informational and educational purposes only; It is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Licorice and Tooth Decay

2012-01-22T01:00:00.000-08:00

Licorice Root Fights the Bacteria That Cause Tooth Decay and Gum Disease, New Study Finds

Scientists are reporting identification of two substances in licorice, used extensively in Chinese traditional medicine that kill the major bacteria responsible for tooth decay and gum disease. Identified as the leading causes of tooth loss in children and adults, tooth decay and gum disease can be prevented with proper care. In a study in ACS' Journal of Natural Products,
the researches report that the licorice-derived substances
could have a role in treating and preventing tooth decay and
gum disease.

The dried root of the licorice plant is a common treatment in Chinese traditional medicine, especially as a way to enhance
the activity of other herbal ingredients or as a flavoring.

Despite the popularity of licorice candy in the U.S., licorice root has been replaced in domestic candy with anise oil, which has a similar flavor. Traditional medical practitioners use dried licorice root to treat various ailments, such as respiratory and digestive problems, but few modern scientific studies address whether licorice really works.

Consumers should check with their health care provider before taking licorice root because it can have undesirable effects and interactions with prescription drugs.To test whether the sweet root could combat the bacteria that cause gum disease and cavities, the researchers took a closer look at the various substances in licorice.

They found that two of the licorice compounds, licoricidin and licorisoflavan A, were the most effective antibacterial substances. These substances killed two of the major bacteria responsible for dental cavities and two of the bacteria that promote gum disease. One of the compounds licoricidin also killed a third gum disease bacterium. The researchers say that these substances could treat or even prevent oral infections.

Story Source: American Chemical Society

Journal Reference:
Isoflavonoids and Coumarins fromGlycyrrhiza uralensis: Antibacterial Activity against Oral Pathogens and Conversion of Isoflavans into Isoflavan-Quinones during Purification.
Journal of Natural Products, 2011;

American Chemical Society (2012, January 4). Dried licorice root fights the bacteria that cause tooth decay and gum disease, study finds.

This article is for informational and educational purposes only;
It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Public Library of Science Discovers Difference Between The Sexes

2012-01-21T01:00:00.000-08:00

Men and Women Have Major Personality Differences

New Report Suggests Previous Measurements Have Underestimated Variation Between the Sexes

Landmark Study Published in Public Library of
Science (PLoS) ONE

The existence of such differences between the sexes, and their extent, has always been a subject of much debate. The authors
of the new report, led by Marco Del Giudice of the University
of Turin in Italy, describe a new method for measuring and analyzing personality differences that they argue is more accurate than previous methods.

The researchers used standard personality measurements
from more than 10,000 people, approximately half men and
half women. The personality test included 15 personality scales, including such traits as warmth, sensitivity, and perfectionism. When comparing men's and women's overall personality profiles, which take multiple traits into account, very large differences between the sexes became apparent, even though differences look much smaller when each trait is considered separately.

According to the researchers, the study indicates that previous methods to measure such differences have been inadequate, both because they focused on one trait at a time and because they failed to correct for measurement error.

The authors conclude that the true extent of male and female differences in human personality has been underestimated.

Story Source: Public Library of Science.

Journal Reference:

Marco Del Giudice, Tom Booth, Paul Irwing. The Distance Between Mars and Venus: Measuring Global Sex Differences in Personality. PLoS ONE, 2012;

Public Library of Science (2012, January 4). Men and women have major personality differences: New report suggests previous measurements have underestimated variation between the sexes.

This article is for informational and educational purposes only;
It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Working at the house...

2012-01-20T17:53:00.001-08:00

Guest post written by Derick Burks

Deciding to work from homewas probably the best thing I ever did for my family. I was getting really burnt out working 60 hour weeks at the office and I felt like I was really missing out by not being able to pick up my kids from school or tuck them into bed at night. I'm really enjoying having the freedom to just use my wireless internet to communicate with the office and not having to deal with so many extraneous people that weren't really making me any more productive. My boss decides soon if I'm allowed to keep going with this arrangement but so far I feel like he's been pretty happy with my performance so I would bet he's going to say I can keep working from home. I think he knows that if he doesn't I'm really going to have to reevaluate whether or not working full-time is the best thing for me and my family. I know that office doesn't want to lose me in the long run!

Cholesterol Drugs and the Flu

2012-01-20T01:00:00.000-08:00

Cholesterol-Lowering Statin Drugs May Reduce Mortality for Influenza Patients

Cholesterol-lowering drugs, known as Statins may also have the ability to reduce mortality among patients hospitalized with influenza, according to a new study released online by The Journal of Infectious Diseases.

It is the first published observational study to evaluate the relationship between statin use and mortality in hospitalized patients with laboratory-confirmed influenza virus infection, according to Vanderbilt research scientists from the department of Preventive Medicine.

"We may be able to combine statins with antiviral drugs to provide better treatment for patients seriously ill with influenza," said the researchers from the Oregon Public Health Division.

Researchers studied adults who were hospitalized with laboratory-confirmed influenza from 2007-2008 to evaluate the association between patients who were prescribed statins and influenza-related deaths.

Among 3,043 hospitalized patients with laboratory-confirmed influenza, 33 percent were given statin medications prior to or during hospitalization. After adjusting for various factors, researchers found that patients not receiving statins were almost twice as likely to die from influenza as those who received the medication.

The researchers stressed that receiving the influenza vaccine each year is still the best defense against influenza. The Centers for Disease Control and Prevention (CDC) estimates that between 5 percent and 20 percent of U.S. residents get the flu each year, and more than 20,000 persons are hospitalized for flu-related complications.

Story Source:

Vanderbilt University Medical Center.

"Among Patients Hospitalized With Laboratory-Confirmed Influenza Virus Infections: A Multistate Study. Journal of Infectious Diseases," 2011;

Vanderbilt University Medical Center (2011, December 16). "Cholesterol-lowering drugs may reduce mortality for influenza patients"

This article is for informational and educational purposes only; It is not intended to
provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Smoking and Strokes

2012-01-19T01:00:00.000-08:00

Smokers Are Twice As

Likely to Suffer Strokes

New Study Suggests Smokers Are Twice

As Likely to Have Strokes Than Non-Smokers.

Not only are smokers twice as likely to suffer strokes, they are almost a decade younger than non-smokers when they have them, according to a study presented during the October 2011 conference at the Canadian Stroke Congress.

Between January 2009 and March 2011, researchers studied

982 stroke patients (264 smokers and 718 non-smokers) at an Ottawa prevention clinic. They found the average age of stroke patients who smoked was 58, compared to age 67 for non- smokers. "The information from this study provides yet another important piece of evidence about the significance of helping people stop smoking, "research scientists from the University of

Ottawa Heart Institute. "It also alerts the neurology community to the importance of addressing smoking in stroke patients."

Smoking causes a build-up of debris on the inside of blood vessels, the dangerous cardiovascular condition known as atherosclerosis, and it contributes to a higher likelihood of clots forming.

The Ottawa Hospital study found smokers have double the risk
of a stroke caused by a dislodged blood clot (ischemic stroke) and four times the risk of a stroke caused by a ruptured blood vessel (hemorrhagic stroke) than the non-smoking population.

Smokers also have a greater chance of having more complications and recurrent strokes...

Patients who have had a minor stroke are 10 times more likely
to have a major stroke, especially if they continue to smoke,
the researchers said.

If a person stops smoking, their risk for stroke or heart disease decreases. Within 18 months to two years of quitting, the risks of stroke are about the same as for non-smokers.

The researchers want to see these
key initiatives enforced...

Reduce tobacco access to minors.

Ensure tobacco is appropriately priced.

Act more aggressively to deal with contraband tobacco.

Be more systematic, from a health system's point of view,

in terms of helping those who are smokers quit.

Create an integrated smoking cessation unit within the
healthcare community

"Stroke is preventable," said Deputy Director of the Canadian Stroke Network: Dr. Sharma, "This study highlights the sizeable role smoking has on stroke. Quitting smoking, controlling blood pressure, following a healthy diet and being physically active significantly reduce the risk of stroke."

According to the Heart and Stroke Foundation, hundreds of thousands of people in The United States and Canada will die prematurely each year due to tobacco use. This study reinforces the importance of education, prevention programs, and legislation. "It is critical for governments to continue to wage
the battle against tobacco industry products,"

conclude the doctors involved in the Canadian study
"This includes the renewal of the Federal Tobacco Control Strategy, which is set to expire next spring, and ensuring that Canada adopts plain and standardized tobacco packaging."

Story Source: Heart and Stroke Foundation of Canada

"Smokers twice as likely to have strokes,

study suggests" (2011, October 3).

This article is for informational and educational purposes only;

It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Vitamin D and Diabetes

2012-01-18T01:00:00.000-08:00

Vitamin D Could Lower Risk Of Developing Type 2 Diabetes

Research scientists at the Helmholtz Zentrum München in Germany have shown that people with the proper supply of vitamin D are at lower risk of developing Type 2 diabetes mellitus. The study, which was conducted in cooperation with the German Diabetes Center and the University of Ulm. The report was published in the scientific journal Diabetes Care.

The researchers collaborated with scientists from the department of Medicine/Cardiology at the University of Ulm and German Diabetes Center in Düsseldorf.

New tests performed on participants of the KORA study have shown that people with a proper supply of vitamin D have a lower risk of developing Type 2 diabetes mellitus, while individuals with lower concentrations of vitamin D in their blood have a higher risk. This effect could be attributable to the anti-inflammatory effect of vitamin D.

The result of the study could have direct consequences for the prevention of this common disease.

"Vitamin D deficiency is relatively widespread due to our modern way of life and the geographical latitude of Germany. In the winter months, in particular, people often do not receive adequate supplies of the vitamin because of the lack of sunlight," explained researchers from the Institute for Epidemiology II at the Helmholtz Zentrum München.

"If follow-up studies confirm our results, a targeted improvement in the supply of vitamin D to the general public could at the same time reduce the risk of developing diabetes." The human body can produce vitamin D itself if it has sufficient exposure to sunlight. The UVB radiation in natural daylight splits the precursor of vitamin D, 7-dehydrocholesterol, in the skin and forms provitamin D3. Further vitamin D synthesis occurs in the liver and kidneys.

The supply can be improved by eating certain foods, such as vegetables, fruits, olive oil, omega 3-rich fish, eggs and milk

products and by taking vitamin D supplements.

Over six million people in Germany suffer from Type 2 diabetes mellitus, and the number of undiagnosed cases could be equally high or more. Unfortunately, there has been no cure for this common disease. Type 2 diabetes is a disorder of glucose metabolism. It is characterized by a loss of insulin action and a drop in the levels of the hormone produced by the body.

The mechanisms that trigger the disease have not yet been fully clarified. However, it is known that diabetes is caused by a combination of genetic and lifestyle factors. The objective of the Helmholtz Zentrum München is to understand the mechanisms

that cause common diseases and to develop new approaches with regard to their diagnosis, therapy and prevention.

Story Source: Helmholtz Zentrum Muenchen - German Research Centre for Environmental Health.

Journal Reference: Effect of Serum 25-Hydroxyvitamin D on Risk for Type 2 Diabetes May Be Partially Mediated by Subclinical Inflammation: Results from the MONICA/KORA

Augsburg study. Diabetes Care, 2011;

Helmholtz Zentrum Muenchen - German Research Centre for Environmental Health (2011, October 4). Vitamin D could lower risk of developing Type 2 diabetes, study suggest.

Recording Helps

2012-01-17T01:00:00.000-08:00

The following is taken from Jillian Michaels newsletter:

Write Away!

Don't panic over what I'm about to tell you: You have some writing homework. Now, I'm not sending you back to fifth grade with this one, but I do want you to get comfortable putting your thoughts and emotions on paper. You may be skeptical about this, but journaling on a regular basis will play a key role in helping you meet your weight-loss goals.

Let me explain. Your journal is a place for you to write everything down, to see it in front of you, and to work through your problems and toward your goals. Without a journal, it's too easy to avoid your hang-ups and stay in neutral.

Writing about your goals will also help you think them through: Do you want to be healthy, confident, physically and mentally strong? Are there clothes you want to wear that you can't now? Do you want to see and feel yourself in your ultimate body, living a new life, playing with your kids, going on a date, getting compliments from friends or coworkers? Whatever your ultimate goals, physical and emotional, write them down in as much detail as you can, and refer back to them often. They will help you stay motivated on your journey.

If you have easy access to your computer every day, take advantage of an online journal or download my Unlimited journal to figure out what you want to accomplish. Commit for one week to recording an entry a day in your diary. It's easy — do it first thing in the morning or at the end of the day and use it to organize your thoughts. It'll be rewarding to look back and see everything that you're working toward!

An Apple A Day...

2012-01-16T01:00:00.000-08:00

Scientists Have Now Discovered
Anti-Inflammatory Polyphenols
In Apple Peels...

New research shows that oral ingestion of apple polyphenols (antioxidants found in apple peels) can suppress T cell activation to prevent colitis in laboratory subjects.

According to new research findings published in the Journal of Leukocyte Biology, oral ingestion of apple polyphenols (antioxidants found in apple peels) can suppress T cell activation to prevent colitis inlaboratory subjects.

This study demonstartes a role for T cells in polyphenol-mediated protection against an autoimmune disease and could lead to new therapies and treatments for people with disorders related to bowel inflammation, such as ulcerative colitis, Crohn's disease and colitis-associated colorectal cancer.

"Many people with colitis use some form of dietary supplement to complement most conventional therapies, explained researchers from the Department of Immunology and Infectious Diseases at Montana State University in Bozeman, Montana."

Our results show that a natural product found in apple peels can suppress colonic inflammation by antagonizing inflammatory T cells to help enhance resistance against autoimmune disease."

To make this discovery, scientists used a chemically induced model of colitis with Dextran sulfate sodium (DSS), researchers administered an oral placebo to one group of subjects, and the other group was given an oral dose of apple polyphenols every day during the course of the disease.

Results showed that the subjects treated orally with apple polyphenols were protected from colitis. Importantly, scientists also found that the treated subjects had fewer activated T

cells in their colons. In those lacking T cells, apple polyphenols were unable to protect against colitis or suppress proinflammatory cytokine expression, indicating apple polyphenols protect against colitis via the suppression of T cell activation and/or recruitment.

"In addition to the obvious health benefits of the nutrients and fiber in fruits and vegetables, this study indicates that even something as relatively common as the apple contains other healthy ingredients that can have serious therapeutic value." concluded the research team members.

Story Source: Federation of American Societies for Experimental Biology

Journal Reference: Apple polyphenols require T cells to ameliorate dextran sulfate sodium-induced colitis and dampen proinflammatory cytokine expression. Journal of Leukocyte

Biology, 2011;

Federation of American Societies for Experimental Biology

(2011, November 30).

"Scientists discover anti-inflammatory polyphenols in apple peels."

Rx For Losing Belly Fat

2012-01-15T01:00:00.000-08:00

Be Aware Of The Dangers Of Too Much Belly Fat

Belly fat promotes insulin storage, which increases hunger and cravings for sugar and carbohydrates, further boosts fat storage around the belly area.

The fatter a person gets, the more insulin-resistant they become, which

creates a vicious cycle of craving carbs and sugar, unwanted weight gain, yo-yo dieting, becoming hungry and gaining more weight again and again.

There are two types of belly fat to be aware of...

Subcutaneous Fat - Is the visible kind of fat just above your hips that jiggles and looks unattractive;

Visceral Fat - Not visable, but hides out deep in the abs and wraps itself around vital organs.

While subcutaneous fat can make you look and feel unattractively fat, it is the invisable visceral fat that is the real problem. Visceral fat functions like an endocrine system because it is metabolically active itself. It releases enzymes and hormones into the bloodstream that raise blood pressure, increase bad cholesterol (LDL) and lower good (HDL) cholesterol.

Visceral fat also interferes with the body's ability to use insulin and increases estrogen levels. Too much visceral fat can increase the risk
of cardiovascular disease, breast cancer, type 2 diabetes and other unhealthy conditions.

A Successful Battle Against Belly Fat
Is Easier Than You May Think

Use These Proven Ways To Lose Belly Fat:

1. Cut Back On Carbs and Sugar...

It is important to immediately reduce sugars, simple carbohydrates, processed foods and any products made with high fructose corn syrup.
It absorbs quickly, boosts inflammation, blood glucose and insulin levels.

2. Don't Use Artificial Sweeteners As A Substitute...

Artificial sweeteners such as aspartame increase inflammation and insulin resistance, ultimately triggering increased storage of belly fat.

Try to keep your appetite satisfied (comfortably full) with a diet stimulating the body's metabolic function for efficient fat-burning. Your diet should consist of:
30% - 40% Protein,

30% - 40% Carbohydrates
No More Than 30% Total Fat

3. The Mediterranean Diet Is Ideal...

Traditionally, the Mediterranean diet includes high consumption of olive oil, legumes, beans, nuts,unrefined cereals, fruits, vegetables, fish, moderate servings of dairy, red wine, and keeping the consumption of red meat low.

It's deliciously-satisfying, simple and proven to be healthy... People following the Mediterranean diet lose more weight, maintain key improvements in cholesterol and reduced blood pressure. Subsequently, their risk of heart disease is lower more than people on a low-fat diet.

4. Specific Food-Source Nutrients Are Beneficial Against Belly Fat...

Omega-3 Fatty Acids from fish oil also help reduce damaging inflammation which promotes unhealthy insulin resistance and subsequent accumulation of belly fat.

Cinnamon Extract and Chromium have both been shown to lower insulin resistance, consider including supplements in your daily regimen

Green Tea contains catechins,the powerful antioxidants that have been proven in several studies to release fat cells and allow more efficient weight reduction.

5. Fresh Fruits and Vegetables Are Nutrient Rich and They're
Full of Water and Fiber..

Fruits and veggies have the unique ability to expand in your stomach and fill you up with fewer calories and nearly no fat! That's why it's crucial to eat at least five servings daily...

6. Be Sure To Get At Least
2-3 Servings of Whole
Grains Daily...

Eating a diet high in whole grains and low in refined carbohydrates makes it
easier to minimize storage
of fat throughout the body.
Nutrition specialists and food scientists believe the dietary fiber and magnesium in whole grains may help maintain insulin sensitivity.

One of the most important areas currently being studied is the crucial role
of whole grains on measures of insulin sensitivity.

7. Physical Activity and Regular Exercise...

Never underestimate the importance of exercising for at least 30 minutes

a day, at least five days a week. A good combination of cardio, resistance (strength) training and interval training is best, depending on your age and general physical condition.

People who don't exercise are more likely to regain weight than those
who combined a healthy Mediteranean style diet with regular aerobic exercise five days a week. People who exercise regularly also improve their cholesterol levels, aerobic capacity, blood pressure and blood glucose levels.

Reduce Belly Fat Quicker With "Interval" Training...

Interval training means alternating periods of intense exercise with low-intensity exercise or rest, and can be used successfully with any type

of aerobic sport, such as walking, biking or jogging. Alternate slow and

fast cycling or fast walking and running, recommends the Mayo Clinic.

For example... A 20-minute cycling regimen that includes sprinting on a stationary bike for 8 -10 seconds followed by 12 seconds of light cycling.
A person can lose more belly fat than those doing only cardio, even though the cardio workouts are almost twice as long!

It's also important to note that proper interval training suppresses the appetite hormone known as Ghrelin. Thus, a person naturally want to
eat less.

Weight Lifting (also known as resistance training and strength training) Is A Very Powerful Weapon Against Belly Fat...

In resistance training, a person increases their muscle strength and

endurance by doing repetitive exercises with weights or weight machines. Building lean muscle speeds up metabolism and fat burning efficiency.

Start to reap the rewards of resistance training with least 30 minutes two or three times a week.People can lift weights and do circuit-training at the gym, and do resistance crunches and push-ups at home or office.

Experts recommend performing the resistance training workout before your aerobic workout to get best overall results and to burn maximum fat.

When a person sucessfully decreases their belly fat, they will firm muscles in their central core: abs, back and chest, so they look fitter and slimmer.

8. Reduce Levels Of Stress, A Major Contributor To Gaining Fat...

With stress, the body increases its production of Cortisol, a dangerous hormone that increases the appetite and makes people crave high-fat, high-sugar comfort foods such as cookies, cake and ice cream which

all pack on unwanted, unhealthy pounds.

Research at Georgetown University Medical Center demonstrated that chronic long-term stress resulted in metabolic syndrome, a series of unhealthy symptoms including inflammation, weight gain, insulin resistance and increased belly fat.

To effectively reduce stress, try gentle stretching, deep breathing, yoga or meditation, or take a long nature walk.

9. Adequate Sleep Is Also An Important Factor In Long-Term
Reduction Of Belly Fat...

Studies show that inadequate sleep affects levels of two key appetite hormones, Leptin (which decreases hunger) and Ghrelin (which increases hunger).

Several studies have proven that people who sleep only 5 hours compared to those who sleep at least 8 hours experience a dramatic decrease in Leptin and increase in Ghrelin, resulting in additional weight gain.

The increase in appetite and craving of high-carb foods like cookies, candy and cakes, rise significantly when a person skimps on sleep!.

Be sure to get at least 7 - 8 hours of quality, restful sleep each night.

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Yummy Louisiana Chicken Recipe!

2012-01-14T01:00:00.000-08:00

Cruising around looking for something new to make for dinner, I came across this scrumptious looking recipe on Diabetic Living and I can't wait to make it!

Louisiana Chicken Drumsticks and Tomatoes

MAKES: 4 servings

SERVING SIZE: 2 drumsticks, 1/2 cup sauce and 1/2 cup noodles

CARB GRAMS PER SERVING: 8

Nonstick cooking spray

8 chicken drumsticks, skinned

1 14 1/2 ounce can no salt added stewed tomatoes

1 cup frozen cut okra

1 teaspoon dried thyme, ground

1 1/2 tablespoons Louisiana hot sauce, such as Frank's®

1/4 teaspoon salt

1/4 teaspoon black pepper

2 cups hot cooked whole grain noodles

1. Lightly coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Brown chicken on all sides, about 6 minutes, turning occasionally. Top with stewed tomatoes, okra, dried thyme, 1 tablespoon of the hot sauce, the salt and pepper. Bring to a boil over medium-high heat; reduce heat. Cover and simmer 30 minutes or until no longer pink in center.
2. Place the chicken pieces on a serving platter. Stir the remaining hot sauce into skillet and spoon sauce over all. Serve with noodles. Makes 4 servings (2 drumsticks, 1/2 cup sauce and 1/2 cup noodles).

Nutrition Facts Per Serving:

Servings Per Recipe: 4
Calories: 190
Protein(gm): 27
Carbohydrate(gm): 8
Fat, total(gm): 5
Cholesterol(mg): 95
Saturated fat(gm): 1
Dietary Fiber, total(gm): 3
Sugar, total(gm): 5
Sodium(mg): 500

Toxins In Your Fish?

2012-01-13T01:00:00.000-08:00

Some metabolism-wrecking toxins, such as processed foods, hydrogenated fats, and high-fructose corn syrup, are easy to avoid because they're listed on food labels. But others — polychlorinated biphenyls (PCBs) and dioxins, for example — aren't. These pollutants, by-products of manufacturing, found their way into our lakes and streams long ago, with the result that they've now entered our food supply through animal products.

Despite being outlawed for more than 30 years, PCBs have managed to stay in the food supply thanks to landfill leaks and other sources. They're often found in farm-raised salmon and many types of freshwater fish. A study found that women who regularly ate fish caught in Lake Ontario, which is known to have high levels of PCBs, had significantly more of the toxin in their breast milk than women who didn't eat fish from the lake. It's not just Lake Ontario, either — all across the United States, state health services periodically issue fish-consumption advisories because of PCBs. Long-term consumption of these chemicals may raise the risk of cancer and reproductive, immune system, and neurological problems.

Dioxins are a by-product of incineration and other industrial processes. Livestock absorb industrial pollution from incinerators, and dioxins build up in the animals' fatty tissues. So if you eat a high-fat diet, you are more likely to consume dioxins, which have been linked to cancer and developmental, endocrine, and immune system damage.

How can you avoid dioxins and PCBs? Always buy wild-caught salmon and pay attention to state fish-consumption advisories. Use the Natural Resources Defense Council's Sustainable Seafood Guide and the Monterey Bay Aquarium's Seafood Guide to find the safest types of seafood in your area. Always look for organic meats and dairy products, buy products with the lowest fat content possible, and remove visible fat and skin from meats. Start protecting yourself from these poisons now!

***The above article was taken from Jillian Michaels.

Grocery Shopping Tips

2012-01-12T01:00:00.000-08:00

If you're watching your diet you're most likely shopping for lots of fresh, nutritious foods. To help streamline your visits to the grocery store, take along a shopping list of items you need to prepare your meals for the week. Having this list in hand will help keep you on track with your healthy shopping efforts. Remember that it’s also okay to be flexible when it comes to any sale items you know you’ll be able to use for upcoming meals. While the perimeter of the store offers fresh produce, lean meats, low-fat dairy products, and frozen foods, don't forget to shop the center aisles too. There, you'll find other healthy items, like whole-grain cereals, breads, and pastas; extra-virgin olive and canola oils and vinegars; seasonings and condiments; lower-sodium soups, canned beans, and other vegetables. For more specific information on navigating the grocery store, check out our handy tips below.

Produce. Load your cart with a variety of fresh, nutrient-dense, fiber-rich vegetables, like spinach, zucchini, broccoli, tomatoes, carrots ,and bell peppers. Stock up on fresh fruits too, including apples, oranges, berries, pomegranates, cantaloupe, and honeydew.
Dairy. There are many healthy items to choose from in the dairy aisle. For instance, part-skim ricotta cheese, and low-fat cheese are all considered excellent lean protein choices. Low-fat and fat-free milk count toward your daily dairy requirement, as do low-fat and nonfat plain yogurt and artificially sweetened low-fat and fat-free flavored yogurt.You can also find unsweetened or artificially sweetened soy milk (avoid any containing more than 4 grams of fat per 8-ounce serving) in the dairy aisle.
Meats/Seafood/Poultry. Focus your attention on lean cuts of beef and poultry, which include eye of round, ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as turkey and chicken breast, pork loin, and pork tenderloin. Fish and shellfish are also good choices. Get to know your fish seller — you should aim to eat fish at least twice a week. (Limit consumption of types of fish that contain high levels of methylmercury, including shark, swordfish, king mackerel, and tilefish.)
Frozen Foods. The frozen aisle offers reasonable prices on vegetables and fruits that aren’t always in season. Most frozen food companies now use a technique called flash freezing, which helps preserve the flavor and nutrients of foods. You can also find soy-based meat alternatives in the produce and freezer sections. Look for those that contain fewer than 6 grams of fat per 2- to 3-ounce serving. If you have a sweet tooth, try frozen fudge bars with no added sugar.
Miscellaneous. Other foods to seek out from the middle of the store: nuts (avoid honey-roasted or sweetened varieties), canned (or pouched) light tuna fish, sugar-free gelatin, sugar substitutes and natural sweeteners like agave nectar, extracts, vegetable juice blends and tomato juice, sugar-free diet sodas, and sugar-free drink mixes. [I tend to avoid any kind of soda however; just saying... it works best for me!]

****The above was taken from South Beach Diet.

Reading Those Labels

2012-01-11T01:00:00.000-08:00

How to Read a Nutrition Label

If you’re following a diet of any kind, you already know that it’s not about counting calories, fat grams, carbohydrates, or anything else; it’s about enjoying a balanced diet that includes a wide variety of healthy foods. But that doesn’t mean you shouldn’t pay attention to the Nutrition Facts panel on packaging. Understanding this information will help ensure that you are getting enough daily nutrients while striving toward your health and weight-loss goals. Since deciphering the Nutrition Facts panel can be a bit tricky, here is a helpful cheat sheet that you can take with you the next time you hit the grocery store.

Serving Size and Servings per Container. This is the first thing to look at when you are scanning a Nutrition Facts panel. Serving sizes are standardized by product type to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount (for example, number of grams). It’s important to be aware of how many servings there are in a package. Many products that look like they contain 1 serving actually contain more than that in a single package.
Calories. Calories are a measure of how much energy you get from a serving of the product. While calories aren't everything, we do want you to be aware of them because they do count. As suggested above, be sure to look at the number of servings in a package to figure out total calories per package.
% Daily Value. On the right side of the panel is a column that lists % Daily Value (DV) for each nutrient based on a diet of 2,000 calories a day, as recommended by public health experts. Your DV may need to be higher or lower depending on your caloric needs. You can use the %DV as a guide for evaluating nutrients and whether or not they are contributing minimally or significantly to your daily recommended allowance. A good rule of thumb: 5%DV or less is low for all nutrients and 20%DV or more is high for all nutrients.
Total Fat. This section is broken down into saturated and trans fat content. Manufacturers are not required to list unsaturated fats; however, they are included in the total fat calculations. Be aware that a label can say 0% trans fats if it contains less than 0.5 gram per serving — so be sure to check for hydrogenated or partially hydrogenated oils (which indicate the presence of these bad fats) in the ingredients list.
Cholesterol and Sodium. While a good diet does not set absolute limits on cholesterol or sodium, you should discuss your situation with your own physician, particularly if you have high cholesterol or high blood pressure and are salt-sensitive. You may be shocked by how much sodium and cholesterol many processed foods contain.
Total Carbohydrate (Dietary Fiber, Sugars). Total carbohydrate is the heading that lists total grams of dietary fiber and sugars, with the individual subcategories of dietary fiber and sugar following. Getting plenty of fiber is very important (25 to 30 grams daily is optimal), so pay close attention to this section of the panel. When choosing whole-grain breads, for example, select those that contain at least 3 grams of fiber and no more than 3 g of sugar per serving. When it comes to sugars, be aware that this number represents the sum of sugars that occur naturally in foods, like lactose and glucose, as well as added sugars (corn syrup, dextrose, high-fructose corn syrup, and honey are just a few of the names added sugars go under). Take a hard look at the ingredients list all the way through to check for these added sugars.
Vitamins and Minerals. Manufacturers are required to list the percentage of the DV of vitamin A, vitamin C, calcium, and iron supplied by a serving of food. Listing other vitamins and minerals is voluntary, unless a claim is made about the nutrient or they are added to supplement the foods (as in breakfast cereals that supply 100% of your daily need for various vitamins and minerals).

As always, never start a weight loss program without first consulting your physician.

Fever Helps Infections

2012-01-10T07:32:00.001-08:00

Fever Actually Helps Fight Off Infection, Evidence Shows

Having A Fever Is Part of An Effective Immune Response

New research demonstrates that elevated body temperature plays a vital role on the generation of effective T-cell mediated immune response.

With cold and flu season now upon us, you may want to reconsider your options before taking medication fto reduce your fever the next time you're feeling sick, . Research scientists have found key evidence that elevated body temperature actually helps specific types of immune cells to work better.

The research is reported in the November 2011 issue of the Journal of
Leukocyte Biology.

"An increase in body temperature has been known since ancient times to be associated with infection and inflammation," said the researchers involved in the study from the Department of Immunology at the Roswell Park Cancer Institute in Buffalo, New York.

"Since a febrile response is highly conserved in nature (even so-called cold blooded animals move to warmer places when they become ill) it would seem important that immunologists devote more attention to this interesting response."

Scientists found that the generation and differentiation of a particular kind of lymphocyte, known as a "CD8+ cytotoxic T-cell" which is capable of destroying virus-infected cells and tumor cells, is enhanced by mild fever-range hyperthermia.

The research suggests that elevated body temperature changes the T-cells' membranes which may help mediate the effects of micro-environmental temperature on cell function.

To test this, researchers injected two groups of lab subjects with an antigen, and examined the activation of T-cells following the interaction with antigen presenting cells.

Body temperature in half of the subjects was raised by 2 degrees centigrade, while the other half maintained a normal core body temperature. In the warmed subjects, results showed a greater number of the type of CD8 T-cells capable of destroying infected cells.

Although having a fever might be uncomfortable, having a fever is part
of an effective immune response. The scientists emphasized
"We had previously thought that the microbes that infect us simply can't replicate as well when we have fevers, but this new work also suggests
that the immune system might be temporarily enhanced functionally when our temperatures rise with fever. Although very high body temperatures are dangerous and should be controlled, this study shows that we may need to reconsider how and when we treat most mild fevers."

Story Source: Federation of American Societies

Journal Reference: Differentiation of CD8+ T cells into effector cells is enhanced by physiological range hyperthermia. Journal of Leukocyte Biology, 2011; 90 (5): 951

Federation of American Societies for Experimental Biology
(2011, November 1)
"Catch the fever: It'll help you fight off infection, evidence shows"

Mid-Morning Snacks: Helpful or Harmful?

2012-01-09T01:00:00.000-08:00

Mid-Morning Snacking By Dieters
DamageTheir Weight-Loss Efforts

New Study Published in the December issue of the
Journal of the American Dietetic Association.

Women dieters who have a snack between breakfast and lunch lose less weight compared to those who abstain from a mid-morning snack, according to a study led by researchers at Fred Hutchinson Cancer Research Center.

The results of this randomized trial, conducted by researchers from the Hutchinson Center's Public Health Sciences Division - Prevention Center, published in the December issue of the Journal of the American Dietetic Association.

In the course of the year-long study, the researchers found that mid-morning snackers lost an average of 7 percent of their total body weight while those who ate a healthy breakfast but did not snack before lunch lost more than 11 percent of their body weight. For the study, a snack was defined as any food or drink that was consumed between main meals.

"We think this finding may not relate necessarily to the time of day one snacks, but rather to the short interval between breakfast and lunch. Mid-morning snacking therefore might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger," said the authors.

While snacking too close to a main meal may be detrimental to weight
loss, waiting too long between meals also may sabotage dieting efforts. "Snacking could be part of a dieter's toolkit if they're eating in response to true hunger. Individuals should determine if they experience long intervals ,such as more than five hours between meals. Adding a snack might help people deal better with hunger and ultimately help them to make more sound choices at their next meal."

The study also revealed that women who reported eating more than two snacks a day had higher fiber intake than those who snacked less frequently, and afternoon snackers ate more fruits and vegetables compared to women who didn't snack between lunch and dinner.

This study, part of a larger randomized clinical trial designed to test the effects of nutrition and exercise on breast cancer risk, involved 123 overweight-to-obese postmenopausal Seattle-area women, ages 50 to 75, who were randomly assigned to either a diet-alone intervention (goal: 1,200 to 2,000 calories a day, depending on starting weight, and fewer than 30 percent of daily calories from fat), or diet plus exercise (same calorie and fat restrictions plus 45 minutes of moderate-to-vigorous exercise per day, five days a week).

The women received nutrition counseling, buit they were not given any specific instructions or recommendations about snacking behavior.

At the end of the study the women were asked to record the time, type and frequency of meals consumed on a normal day. Percent of calories from fat, fiber and fruit and vegetable intake were also estimated using a food-frequency questionnaire.

"Many people think that a weight-loss program has to mean always feeling hungry," they said. "Our study suggests that snacking may actually help with weight loss if not done too close to another meal, particularly if the snacks are healthy foods that can help you feel full without adding too many calories."

Nationwide surveys indicate that 97 percent of U.S. adults report snacking, and such behavior is consistent across age groups. One study that surveyed a national random sample of more than 1,500 adults found that the most commonly preferred snacks were salty and crunchy items such as potato chips, pretzels and nuts; baked goods such as cookies and cakes; fruits; and ice cream.

Since not all snacks are created equal, foods less helpful to weight loss include empty-calorie items that contribute fat, salt, sugar and little nutritional value, such as potato chips and sugar-sweetened beverages.

For a woman on a weight-loss diet, a healthy snack should pack a nutritional benefit without hurting the calorie count. "Since women on a weight-loss program only have a limited number of calories to spend each day, it is important for them to incorporate nutrient-dense foods that are no more than 200 calories per serving," they said.

"The best healthy snacks for a weight-loss program are proteins such as low-fat yogurt, low fat cheese, or a small handful of walnuts or almonds;
non-starchy vegetables; fresh fruits; whole-grain crackers; and non-calorie beverages such as water, coffee and tea."

The National Cancer Institute funded the research and participated in the study, which also involved investigators from the University of Washington and the University of Illinois at Chicago.

Story Source: Fred Hutchinson Cancer Research Center.

Journal Reference: "Associations between Snacking and Weight Loss and Nutrient Intake among Postmenopausal Overweight to Obese Women in a Dietary Weight-Loss Intervention."

Journal of the American Dietetic Association, Volume 111, Issue 12, December 2011,

Fred Hutchinson Cancer Research Center (2011, November 28). "Mid-morning snacking may sabotage weight-loss efforts"

Sleep Apnea Symptoms Can Be Reduced

2012-01-08T09:57:00.000-08:00

Important study from the University of Crete in Greece and
published in the journal of the European Lung Foundation.

Following a Mediterranean diet combined with proper exercise and physical activity can help to improve some of the symptoms of sleep
apnea, according to new research. The study published online in the European Respiratory Journal, examined the impact of a Mediterranean diet on obese people with sleep apnea, compared to people following
a common diet.

Obstructive sleep apnea syndrome (OSAS) causes frequent pauses of breathing to occur during sleep, which disrupts a person's normal sleeping pattern. It is one of the most prevalent sleep-related breathing disorders. Up to 4% of the adult population experience the condition. This percentage increases up to 20-40% with obesity, and weight loss is often an essential part of the recommended treatment plan.

The researchers, from the University of Crete in Greece, examined 40 obese patients suffering from OSAS. Twenty patients were given a
prudent diet to follow, while the other 20 followed a Mediterranean diet.
Both groups were also encouraged to increase their physical activity,
mainly involving walking for at least 30 minutes each day.

In both groups, the patients also received continuous positive airway pressure (CPAP) therapy which involves wearing a mask that generates an air stream, keeping the upper airway open during sleep.

The researchers monitored the patients during a sleep study,
known as polysomnography:

This involved monitoring several markers for OSAS, including electrical activity in the brain, eye movements and snoring. The patients were examined at the start of the study and again 6 months later.

The results showed that people following the Mediterranean diet had a reduced number of disturbances, known as apneas, during the rapid eye movement (REM) stage of sleep, which usually accounts for approximately 25% of total sleep during the night.

The findings also revealed that people following the Mediterranean diet
also showed a greater adherence to the calorie restricted diet, an
increase in physical activity and a greater decrease in abdominal fat.

The results of this small sample did show an improvement during one
stage of sleep for people with sleep apnea, however it did not show an overall improvement in severity of the condition. The authors suggest that further studies in a larger sample are required to fully understand the benefits of this diet.

The researchers said "This is the first study examining the impact of the Mediterranean diet in combination with physical activity on OSAS via changes in the human body. Our results showed that the number of disturbances during REM sleep was reduced more in the Mediterranean diet group than the other group. Recent reports have related an increase in disturbances during REM sleep with the risk of developing significant systemic consequences like diabetes type II. However, its clinical significance remains unclear.

Finally, more studies are needed to examine the effect of the above
diet on this sleep-related breathing disorder taking into account its anti-inflammatory and antioxidant properties."

Story Source: European Lung Foundation.

Journal Reference:
"Effect of mediterranean diet vs prudent diet combined with physical activity on OSAS: a randomized trial." European Respiratory Journal, 2011;

European Lung Foundation (2011, Nov. 2) "Mediterranean diet and exercise can reduce sleep apnea symptoms."

Depression and Heart Disease

2012-01-07T01:00:00.000-08:00

Depression Can Lead To
Heart Disease and Other Health Problems

New Study From Canada's Leading Universities and
Published in the Journal Psychophysiology....

Depression may have more far-reaching consequences than previously believed. Recent data suggests that individuals who suffer from a mood disorder could be twice as likely to have a heart attack compared to individuals who are not depressed.

This process has been poorly understood, until this new study led by Concordia University in conjunction with Montreal Heart Institute, McGill University, Université du Québec à Montréal and the University of Calgary. Researchers have found that depressed individuals have a slower recovery time after exercise compared to those who are non-depressed.

These findings suggest that a dysfunctional biological stress system
is at work among depressed individuals. Published in the journal Psychophysiology, the research warns of the importance of testing for cardiovascular disease among people suffering from major depression.

"There have been two competing theories as to why depression is linked to cardiovascular disease; Depressed people may have poorer health behaviors, which may in turn lead to heart problems. The other possibility is
physiological: a problem with the stress system known as the fight or flight response. Our study was the first to examine the role of a dysfunctional fight or flight response in depression in a large population."
explained the researchers from McGill University.

Heart rate recovery is a powerful diagnostic tool...

A total of 886 participants, who were on average 60 years old, took part in the study conducted by Concordia in association with the Montreal Heart Institute, McGill University, the Hôpital Sacré-Coeur de Montréal, the Université du Québec à Montréal and the University of Calgary. Approximately 5 per cent of participants were diagnosed with a major depressive disorder. All individuals were asked to undergo a stress test after which their heart rate and blood pressure were recorded. Recovery heart rates and blood pressure levels were compared between depressed and non-depressed individuals.

"We found that it took longer for the heart rate of depressed individuals to return to normal," says senior author, Simon Bacon, a professor in the Concordia University Department of Exercise Science and a researcher at the Montreal Heart Institute.

"Heart rate recovery from exercise is one way to measure the fight or flight stress response. The delayed ability to establish a normal heart rate in the depressed individuals indicates a dysfunctional stress response. We believe that this dysfunction, can contribute to their increased risk for heart disease."

"The take-home message of this study is that health care professionals should not only address the mental disorder, but also the potential for heart disease in patients who are suffering from major depression," they added. "Both of these health issues should be treated to minimize risk of severe consequences."

Story Source: Concordia University.

Journal Reference:
"The effect of major depression on postexercise cardiovascular
recovery." Psychophysiology, 2011;

Concordia University (2011, November 28).
"Depression can lead to heart disease, study suggests"

Coconut Oil - An Alternative Treatment for Alzheimer's

2012-01-06T01:00:00.000-08:00

High Blood Sugar and Cancer

2012-01-05T16:51:00.001-08:00

High Blood Sugar Levels Are
Linked to Colorectal Cancer

New Study From Albert Einstein College of Medicine
Appearing In The British Journal of Cancer....
Elevated blood sugar levels are associated with an increased risk of colorectal cancer, according to a study led by researchers at Albert
Einstein College of Medicine of Yeshiva University, department of epidemiology and population health.

The findings, observed in nearly 5,000 postmenopausal women,
appear in the British Journal of Cancer.

According to the American Cancer Society, colorectal cancer is the third most commonly diagnosed cancer and the third leading cause of cancer death in both men and women in the U.S. Statistics compiled by the U.S. Centers for Disease Control and Prevention for 2007 (the most recent
year for which figures are available) show that 142,672 Americans were diagnosed with colorectal cancer, including 69,917 women; the 53,219 deaths (37%) from colorectal cancer that year were divided almost equally between men and women.

The Einstein study involved women who were enrolled in the National Institutes of Health's "Women's Health Initiative" study. For these women, fasting blood sugar and insulin levels had been measured at baseline (at the start of the study) and then several more times over the next 12 years.

By the end of the 12-year period, 81 of the women had developed colorectal cancer. The researchers found that elevated baseline glucose levels were associated with increased colorectal cancer risk, and that women in the highest third of baseline glucose levels were nearly twice
as likely to have developed colorectal cancer as women in the lowest
third of blood glucose levels. Results were similar when the scientists looked at repeated glucose measurements over time.

No association was found between insulin levels and risk for colorectal cancer. Obesity which is usually accompanied by elevated blood levels
of insulin and glucose, is a known risk factor for colorectal cancer. Researchers have long suspected that obesity's link to colorectal cancer risk stems from the elevated insulin levels it causes.

But the Einstein study suggests that obesity's impact on this cancer may be due to elevated glucose levels, or to some specific factor associated with elevated glucose levels.

"The next challenge is to find the mechanism by which chronically elevated blood glucose levels may lead to colorectal cancer," said Geoffrey Kabat, Ph.D., a senior epidemiologist at Einstein and lead author of the paper. "It's possible that elevated glucose levels are linked to increased blood levels of growth factors and inflammatory factors that spur the
growth of intestinal polyps, some of which later develop into cancer."

The paper is titled "A Longitudinal Study of Serum Insulin and Glucose Levels in Relation to Colorectal Cancer Risk among Postmenopausal Women."

Story Source: Albert Einstein College of Medicine.

Journal Reference: "A longitudinal study of serum insulin and glucose levels in relation to colorectal cancer risk among postmenopausal women."
British Journal of Cancer, 2011;

Albert Einstein College of Medicine (2011, November 29). High blood sugar levels in older women linked to colorectal cancer.

Cataract Surgery and Alzheimer's

2012-01-04T08:22:00.001-08:00

Alzheimer's Patients Improve Mood, Cognition and Sleep Patterns After Cataract Surgery

New Study From Paris, France Demonstrates
How Cataract Surgery Is Associated With Better Cognitive Ability As Well As Improved Vision...
Researchers at Tenon Hospital, Paris, France, found that patients with
mild Alzheimer's disease whose vision improved after cataract surgery
also showed improvement in cognitive ability, mood, sleep patterns and other behaviors.

The team's results will be presented at the American Academy of Ophthalmology's 2011 Annual Meeting.

This is the first study to specifically assess whether cataract surgery could benefit Alzheimer's patients, although earlier research had shown that poor vision is related to impaired mood and thinking skills in older people and that cataract surgery could improve their quality of life.

Thirty-eight patients (average age 85) all exhibiting mild dementia due
to Alzheimer's disease, completed the research study.

All participants had debilitating cataract in at least one eye and were appropriately treated with standard cataract surgery and implantation
of intra-ocular lenses, which replace the eyes' natural lenses in order to provide vision correction. After surgery, distance and near vision
improved dramatically in the majority Alzheimer's patients.

A neuropsychologist assessed the Alzheimer's patients for mood and depression, behavior, ability to function independently, and cognitive abilities at one month before and three months after cataract surgery. Cognitive status, the ability to perceive, understand and respond appropriately to one's surroundings, improved in 25 percent of patients.

Depression was relieved in many of them, and the level of improvement was similar to what commonly occurs after cataract surgery in elderly people who do not have dementia.

No changes were found in patients' level of autonomy, that is, their
ability to function independently. Sleep patterns improved and night time behavior problems decreased in most of the patients. Other studies have shown that when cataracts are removed, levels of the sleep-regulating hormone melatonin become normalized. This may have been a key factor
in the Alzheimer's patients' improved sleep patterns.

"We wanted to learn whether significant vision improvement would result
in positive mood and behavior changes, or might instead upset these patients' fragile coping strategies," said the researchers
"In future studies we intend to learn what factors, specifically, led to
the positive effects we found, so that we can boost the quality of life for Alzheimer's patients, their families and caregivers."

Story Source: American Academy of Ophthalmology.

American Academy of Ophthalmology (2011, October 25). Mood, cognition and sleep patterns improve in Alzheimer's patients after cataract surgery, study finds.

Can Coffee Prevent Cancer?

2012-01-03T10:20:00.001-08:00

Coffee Now Linked To Protecting Against Endometrial Cancer, New Study Confirms

New Study Demonstrates
How Coffee May Be Associated With A
Reduced Risk For Endometrial Cancer,
According To The
American Association
For Cancer Research...

Did you know that coffee has more antioxidants than most vegetables and fruits?

Long-term coffee consumption may be associated with a reduced
risk for endometrial cancer, according to a recent study in Cancer Epidemiology, Biomarkers & Prevention, a journal of the American Association for Cancer Research.

Researchers from the department of nutrition and epidemiology at
the Harvard School of Public Health, explained coffee is emerging
as a protective agent in cancers that are linked to obesity, estrogen
and insulin.

"Coffee has already been shown to be protective against diabetes due
to its effect on insulin," they said "So we hypothesized that we'd see a reduction in some cancers as well."

The researchers observed cumulative coffee intake in relation to endometrial cancer in 67,470 women who enrolled in the Nurses'
Health Study.

During the course of 26 years of follow-up, researchers documented
672 cases of endometrial cancer.

Drinking more than four cups of coffee per day was linked with a 25 percent reduced risk for endometrial cancer. Drinking between two and three cups per day was linked with a 7 percent reduced risk.

A similar link was seen in decaffeinated coffee, where drinking more than two cups per day was linked with a 22 percent reduced risk for endometrial cancer.

This study will lead to further inquiries about the effect of coffee on cancer.

"Laboratory testing has found that coffee has much more antioxidants than most vegetables and fruits." they said.

Story Source: American Association for Cancer Research.

Journal Reference:
"A Prospective Cohort Study of Coffee Consumption and Risk of Endometrial Cancer over a 26-Year Follow-Up. Cancer Epidemiology, Biomarkers & Prevention" 2011;
American Association for Cancer Research (2011, November 22).
"Coffee may protect against endometrial cancer, study suggests"

Wanna Stay Healthy? Eat Your Greens!

2012-01-02T08:47:00.001-08:00

Eating Green Vegetables Improves Your Immune Defenses, Study Confirms

New Research Conducted By Immunologists Demonstrates
How Eating Green Vegetables
Improves Immune Function.
Be Sure To Include Cruciferous Vegetable-Derived Phyto-Nutrients
As Part Of Your Healthy Diet

FACT: Eating Green Vegetables Boosts Your Immune Defenses.

Nutrition researchers have found another good reason to eat green vegetables (from bok choy to broccoli, kale, spinach, etc.); they are the source of a chemical signal that is important to a fully functioning immune system. The vegetables ensure that immune cells in the gut and the skin known as intra-epithelial lymphocytes (IELs) function properly.

"It is still surprising " said researchers from The Babraham Institute in Cambridge. "we expected cells at the surface would play some role in
the interaction with the outside world, but such a clear cut interaction with the diet was unexpected. After feeding otherwise healthy lab subjects a vegetable-poor diet for two to three weeks, we were amazed to see
70 to 80 percent of these protective cells disappeared."

Those protective IELs exist as a network beneath the barrier of epithelial cells covering inner and outer body surfaces, where they are important as a first line of defense and in wound repair. The research team now finds that the numbers of IELs depend on levels of a cell-surface protein called the aryl hydrocarbon receptor (AhR), which can be regulated by dietary ingredients found primarily in cruciferous vegetables.

Subjects lacking this receptor lose control over the microbes living on the intestinal surface, both in terms of their numbers and composition.

Earlier studies suggested that breakdown of cruciferous vegetables can yield a compound that can be converted into a molecule that triggers AhRs. The new study finds that subjects fed a synthetic diet lacking this key compound experience a significant reduction in AhR activity and lose IELs. With reduced numbers of these key immune cells, they showed lower levels of antimicrobial proteins, heightened immune activation and greater
susceptibility to injury. When the researchers intentionally damaged the intestinal surface in subjects that didn't have normal AhR activity, the subjects were not as quick to repair that damage.

The immunologists involved in the research hope the findings will generate more interest in the medical community, noting that some of the basic characteristics observed in the subjects are consistent with those seen in patients with inflammatory bowel disease.

They conclude "it's already a good idea to eat your greens." Still, the results offer a molecular basis for the importance of cruciferous vegetable-derived phyto-nutrients as part of a healthy diet.

Story Source: Cell Press

Journal Reference: Exogenous Stimuli Maintain Intraepithelial Lymphocytes via Aryl Hydrocarbon Receptor

Activation. Cell, 13 October 2011
Cell Press (2011, October 13).
"Eating green veggies improves immune defenses"

Eating Fish Can Reduce Risk of Alzheimer's

2012-01-01T09:03:00.000-08:00

Eating Fish Regularly Reduces Risk of Alzheimer's Disease, Study Finds

New Research From University from the University of Pittsburgh Medical Center and the University of Pittsburgh School of Medicine
Reports Eating Fish Regularly Reduces Risk of Alzheimer's Disease.

People who eat non-fried fish on a weekly basis may be improving their brain health and reducing their risk of developing mild cognitive impairment (MCI) and Alzheimer's disease, according to a study presented at the Radiological Society of North America (RSNA) annual meeting.

"This is the first study to establish a direct relationship between fish consumption, brain structure and Alzheimer's risk," explained a team of
research scientists from the University of Pittsburgh Medical Center and
the University of Pittsburgh School of Medicine. "The results showed that people who consumed baked or broiled fish at least once each week had better preservation of gray matter volume on MRI in brain areas at risk for Alzheimer's disease."

Alzheimer's disease is an incurable, progressive brain disease that slowly destroys memory and cognitive skills. According to the National Institute on Aging, as many as 5.1 million Americans may have Alzheimer's disease. In MCI, memory loss is present but to a lesser extent than in Alzheimer's disease. People with MCI often go on to develop Alzheimer's disease.

For the study, 260 cognitively normal individuals were selected from the Cardiovascular Health Study. Information on fish consumption was gathered using the National Cancer Institute Food Frequency Questionnaire. There were 163 patients who consumed fish on a weekly basis, and the majority ate fish one to four times per week.

Each patient underwent 3-D volumetric MRI of the brain. Voxel-based morphometry, a brain mapping technique that measures gray matter volume, was used to model the relationship between weekly fish consumption at baseline and brain structure 10 years later. The data were then analyzed to determine if gray matter volume preservation associated with fish consumption reduced risk for Alzheimer's disease.

The study controlled for age, gender, education, race, obesity, physical activity, and the presence or absence of apolipoprotein E4 (ApoE4), a gene that increases the risk of developing Alzheimer's.

Gray matter volume is crucial to brain health. When it remains higher, brain health is being maintained. Decreases in gray matter volume indicate that brain cells are shrinking.

The findings showed that consumption of baked or broiled fish on a weekly basis was positively associated with gray matter volumes in several areas of the brain. Greater hippocampal, posterior cingulate and orbital frontal cortex volumes in relation to fish consumption reduced the risk for five-year decline to MCI or Alzheimer's by almost five-fold.

"Consuming baked or broiled fish promotes stronger neurons in the brain's gray matter by making them larger and healthier," the researchers said. "This simple lifestyle choice increases the brain's resistance to Alzheimer's disease and lowers risk for the disorder."

The results also demonstrated increased levels of cognition in people who ate baked or broiled fish.

"Working memory, which allows people to focus on tasks and commit information to short-term memory, is one of the most important cognitive domains," they said. "Working memory is destroyed by Alzheimer's disease. We found higher levels of working memory in people who ate baked or broiled fish on a weekly basis, even when accounting for other factors, such as education, age, gender and physical activity."

Eating fried fish, on the other hand, was not shown to increase brain volume or protect against cognitive decline.

Story Source: Radiological Society of North America.

Radiological Society of North America (2011, November 30). Eating fish reduces risk of Alzheimer's disease, study finds.

Let's Start The New Year Right!

2011-12-31T15:29:00.001-08:00

HERE'S HOW TO LOSE BELLY FAT

Know The Dangers Of Too Much Belly Fat...

Belly fat promotes insulin storage, which increases hunger and cravings for sugar and carbohydrates, further boosts fat storage around the belly area.

The fatter a person gets, the more insulin-resistant they become, which

creates a vicious cycle of craving carbs and sugar, unwanted weight gain, yo-yo dieting, becoming hungry and gaining more weight again and again.

Did You Know There Are 2 Types Of Belly Fat
To Be Concerned About?

Subcutaneous Fat - Is the visible kind of fat just above your hips that jiggles and looks unattractive;

Visceral Fat - Not visable, but hides out deep in the abs and wraps itself around vital organs.

Winning The War Against Belly Fat Is
Easier Than You Think!

Use These Proven Ways To Lose Belly Fat...

1. Cut Back On Carbs and Sugar...

2. Don't Use Artificial Sweeteners As A Substitute...

Artificial sweeteners such as aspartame increase inflammation and insulin resistance, ultimately triggering increased storage of belly fat.

Try to keep your appetite satisfied (comfortably full) with a diet stimulating the body's metabolic function for efficient fat-burning. Your diet should consist of:
30% - 40% Protein,

30% - 40% Carbohydrates
No More Than 30% Total Fat

3. The Mediterranean Diet Is Ideal...

4. Specific Food-Source Nutrients Are Beneficial Against Belly Fat...

Omega-3 Fatty Acids from fish oil also help reduce damaging inflammation which promotes unhealthy insulin resistance and subsequent accumulation of belly fat.

Cinnamon Extract and Chromium have both been shown to lower insulin resistance, consider including supplements in your daily regimen

Green Tea contains catechins,the powerful antioxidants that have been proven in several studies to release fat cells and allow more efficient weight reduction.

5. Fresh Fruits and Vegetables Are Nutrient Rich and
They're Full of Water and Fiber..

Fruits and veggies have the unique ability to expand in your stomach and fill you up with fewer calories and nearly no fat!

That's why it's crucial to eat at least five servings daily...

6. Be Sure To Get At Least 2-3 Servings of Whole Grains Daily...

Eating a diet high in whole grains and low in refined carbohydrates makes it
easier to minimize storage of fat throughout the body. Nutrition specialists and food scientists believe the dietary fiber and magnesium in whole grains may help maintain insulin sensitivity.

One of the most important areas currently being studied is the crucial role
of whole grains on measures of insulin sensitivity.