Is low fat really good for you?

How often do you hear the terms "low-fat" or "fat-free"? It seems like we have been told that fat is the enemy when it is in our food since it can cause obesity, heart disease, and some types of cancer (when consumed in excess). But is eliminating fat from our diet the right way to go?

First we need to understand the vital roles that fat plays in our body. Fat can help in the production, maintenance and repair of cells, it helps in nerve transmission, helps in nutrient absorption, provides and stores energy, and gives us a sense of fullness.

We need to learn how to distinguish between the types (and amounts) of fats that contribute to our health and those that are detrimental to our health.

When I was reading up on this subject I found a great question and answer forum that provided great information on this subject. The exact link is http://www.goaskalice.columbia.edu/2097.html

Dear Alice,
I know it's necessary to have a certain amount of fat in your diet, but occasionally I hear about "good fat" and "bad fat." What is the difference? Is that the same as saturated/unsaturated? What foods have "good fat"? Can I tell by looking at the nutrition label on a food product which kind of fat I'm eating?
— Curious

Dear Curious,
The "good fat/bad fat" you've heard about refers to fat's potential to cause disease. All fats have the same amount of calories, but they vary in their chemical compositions and effects on health. Fats are made of chains of carbon and hydrogen atoms. The saturation refers to whether all the available spaces on the carbon chain are bonded to hydrogen atoms, or if there are any hydrogen atoms missing. The three forms of fat found in nature are:

Saturated Fats
These fats have all of their carbon atoms filled (saturated) with hydrogen. Saturated fat is primarily found in high-fat cuts of meat, poultry with the skin, whole and 2 percent dairy products, butter, cheese, and tropical oils: coconut, palm, and palm kernel. Our body needs a small amount (about 20 grams) of saturated fat each day, but the typical American diet usually exceeds that amount. Too much saturated fat may cause a person's bad cholesterol (LDL) to rise and may also increase the risk of developing certain types of cancer. You can look for the amount of saturated fats in a serving of food on the nutrition label, under the heading "Saturated Fat" below the larger heading of "Total Fat."

Monounsaturated Fats
These fats have one space missing a hydrogen atom, instead containing a double bond between two adjacent carbon atoms. Monounsaturated fat is found in olive oil, canola oil, peanut oil, and in most nuts and nut butters. This type of fat does not cause cholesterol to increase. When a person substitutes monounsaturated fat for saturated fat, it helps to lower the bad cholesterol and protects the good cholesterol (HDL) from going down. The amount of monosaturated fats (and polyunsaturated fats, see below) is not listed separately on the food label, but it can be calculated by subtracting the saturated and trans fats (see below) from the total fat.

Polyunsaturated Fats
These fats have more than one hydrogen atom missing in the carbon chain and therefore contain more than one double bond. The two major categories of polyunsaturated fats are Omega-3 and Omega-6 fatty acids. Omega-3 means there is a double bond in the third space from the end of the carbon chain. These fats are extremely healthful in that they protect against sudden death from heart attack. They can also help people lower their triglycerides. Omega-3s are used by the body to produce hormone-like substances with anti-inflammatory effects. The best sources of Omega-3s are fatty fish, such as salmon, sardines, mackerel, herring, and rainbow trout, among others. Canola oil, walnuts, and flaxseed also contain some Omega-3s.

Omega-6 fats have a double bond in the sixth space from the end of the carbon chain. These fats are found in oils such as corn, soybean, cottonseed, sunflower, and safflower. Omega-6 fatty acids are used in hormone-like substances that promote inflammation. Replacing saturated fats with Omega-6 fats may reduce levels of total, bad, and good cholesterol. Many health experts suggest that the ratio of Omega-6 to Omega-3 fatty acids should be 4:1 for optimal health. (Most Americans get 14 - 20:1 — a lot more than needed!) These fats are not listed separately on the food label.

The other type of fat that is found in food, but isn't natural, is:

Hydrogenated Fats (also known as Trans Fats)
These are manufactured by adding hydrogen to a polyunsaturated fat, making it solid at room temperature. However, instead of having the qualities of a polyunsaturated fat, it takes on some of the traits of a saturated fat. In the past, trans fats were widely used in foods as a replacement for saturated fats. Then it was discovered that trans fat was even worse than saturated fat in terms of its effects on health. In addition to raising LDL cholesterol, as saturated fat does, it also decreases the level of HDL cholesterol.

Many companies have found ways to eliminate trans fats from their products, and starting from January 2006, the amount of trans fats in a food must be shown on the nutrition label. Be aware that products containing half a gram or less of trans fat per serving are allowed to report zero grams of trans fat on the nutrition label. The best way to check for trans fat is to read the ingredients label; if you see the words "partially hydrogenated" or "hydrogenated" in front the word oil, the food probably has a small amount of trans fat. This doesn't mean you shouldn't eat the food, but you should limit the amount you eat — a little can add up to a lot. Some foods contain small amounts of naturally-occurring trans fats, but these fats, unlike man-made trans fats, probably do not increase the risk of heart disease and other conditions. Moreover, some manufacturers are now replacing trans fat with saturated fats, so be sure to check the nutrition label to keep your total intake of unhealthy fats in check.

Although too much can have negative results, fats are certainly required for good health. Here are some of the positives — fats:

• carry flavors
• impart desirable textures — smooth, creamy, and crispy, to name a few
• give us a sense of fullness and satisfy hunger
• are needed to absorb and store certain vitamins and plant chemicals
• can contribute to a person's enjoyment of food
• are essential building blocks in cell production, maintenance, and repair
• provide and store energy for the body's use

Bear in mind, though, that the calories from fat can add up fast since they are more concentrated in fat than in protein or carbohydrate. Also, as mentioned above, consuming too much saturated and trans fat may result in negative health consequences in some people. The secret is not to stay to one extreme or another; try to be flexible in your fat intake. What does that mean? Balance your meals and snacks. If you find you have a high fat meal (especially high in saturated fat), make the next one lower in fat. Or, if you choose a higher fat food, complement it with a lower fat one. We don't have to live an "all or nothing" philosophy when it comes to fat.
Alice

The lose weight diet

Have I ever told you about The Lose Weight Diet? I came across it about a year ago when I was surfing the internet for weight loss companies in my area. I was thinking of joining one when I stumbled across the lose weight diet. And after I saw it I just laughed. It was straight to the point in telling you how to lose weight (plus it is humorous). It was all information that I already knew...but for some reason, reading it like it was made me realize how silly I was being. You don't need to join clubs that cost lots of money to lose weight. You have the power in your own hands. Click on the link to the website. It really is simple and to the point.

Chewing Gum

I was originally going to write this post about how chewing gum is a good way to fight off cravings. Not anymore!! Just like I was shocked about how bad soda was for you (I always knew it was bad…just not as bad as it is!) I was amazed that even sugar-free gum is bad for you. I had always been told that it is a good way to clean your teeth and keep you from snacking. Wrong! Did anyone else know about all the damage it can cause? I do notice that my jaw hurts after chewing gum. Here is a list of the damage it can do.

The Price of Chewing Gum
By Dr. Ben Kim
DrBenKim.com

If you chew gum on a regular basis, please consider the following:

1. Chewing gum causes unnecessary wear and tear of the cartilage that acts as a shock absorber in your jaw joints. Once damaged, this area can create pain and discomfort for a lifetime.

2. You use eight different facial muscles to chew. Unnecessary chewing can create chronic tightness in two of these muscles, located close to your temples. This can put pressure on the nerves that supply this area of your head, contributing to chronic, intermittent headaches.

3. You have six salivary glands located throughout your mouth that are stimulated to produce and release saliva whenever you chew. Producing a steady stream of saliva for chewing gum is a waste of energy and resources that could otherwise be used for essential metabolic activities.

4. Most chewing gum is sweetened with aspartame. Long term use of aspartame has been closely linked with cancer, diabetes, neurological disorders, and birth defects.

5. If your gum isn't sweetened by aspartame, it is probably sweetened by sugar. Sugar is most likely the single greatest dietary cause of chronic health problems like cancer, heart disease, diabetes, and emotional disorders.

The next time you think about chewing gum, please remember the price that your body pays for it.

The Unknown Soda

WOW! I know I mentioned earlier that I would make a post about the evils of soda. Well, I have been studying up and now I am scared to death of drinking any soda…including the diet stuff. It just isn’t worth it! I read a ton of articles, but I found a website called Natural News that had a compilation of quotes from respected professionals about the dangers of sodas or soft drinks. I am going to include some of the quotes here since their words are stronger than any that I could supply. This is going to look like a long post, but believe me you want to read about what it is you are taking into your body.

Michael Murray ND and Joseph Pizzorno ND
Encyclopedia of Natural Medicine, Revised Second Edition

"The allergenicity of penicillin in the general population is thought to be at least ten percent. Nearly 25 percent of these individuals will display hives, angioedema, or anaphylaxis upon ingestion of penicillin…. hives and anaphylactic symptoms have been traced to penicillin in milk, soft drinks, and frozen dinners."

"Many general dietary factors have been suggested as a cause of osteoporosis, including: low calcium-high phosphorus intake, high-protein diet, high-acid-ash diet, high salt intake, and trace mineral deficiencies. It appears that increased soft drink consumption is a major factor that contributes to osteoporosis. A deficiency of vitamin K leads to impaired mineralization of bone. Boron deficiency may contribute greatly to osteoporosis as well as to menopausal symptoms."

"Soft drinks have long been suspected of leading to lower calcium levels and higher phosphate levels in the blood. When phosphate levels are high and calcium levels are low, calcium is pulled out of the bones. The phosphate content of soft drinks like Coca -Cola and Pepsi is very high, and they contain virtually no calcium."

"The United States ranks first among countries in soft drink consumption. The per-capita consumption of soft drinks is in excess of 150 quarts per year, or about three quarts per week."

"Soft drink consumption in children poses a significant risk factor for impaired calcification of growing bones."

"Of the fifty-seven children who had low blood calcium levels, thirty-eight (66.7 percent) drank more than four bottles (12 to 16 ounces per bottle) of soft drinks per week, but only forty-eight (28 percent) of the 171 children with normal serum calcium levels consumed as much soft drink … These results more than support the contention that soft drink consumption leads to lower calcium levels in children. This situation that ultimately leads to poor bone mineralization, which explains the greater risk of broken bones in children who consume soft drinks."

"Soft drink consumption may be a major factor for osteoporosis as they are high in phosphates but contain virtually no calcium. This leads to lower calcium levels and higher phosphate levels in the blood. The United States ranks first among countries for soft drink consumption with a per capita consumption of approximately 15 ounces a day."

James A Howenstine M.D.
A Physician's Guide to Natural Health Products That Work

"In an interesting experiment the sugar from one soft drink was able to damage the white blood cells' ability to ingest and kill gonococcal bacteria for seven hours."

"Soft drinks also contain large quantities of phosphorus, which when excreted pulls calcium out of the bones. Heavy users of soft drinks will have osteoporosis along with their damaged arteries."

James Duke PhD
The Green Pharmacy : The Ultimate Compendium Of Natural Remedies From The World's Foremost Authority On Healing Herbs

"And watch out for cola soft drinks, which are very high in bone-dissolving phosphorus."

Marion Nestle
Food Politics: How the Food Industry Influences Nutrition and Health (California Studies in Food and Culture)

"Soft drinks are the single greatest source of caffeine in children's diets; a 12-ounce can of cola contains about 45 milligrams but the amounts in more potent soft drinks can exceed 100 milligrams— a level approaching that found in coffee."

"Soft drinks have replaced milk in the diets of many American children as well as adults. School purchases reflect such trends. From 1985 to 1997, school districts decreased the amounts of milk they bought by nearly 30% and increased their purchases of carbonated sodas."

"The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumed, the risk of obesity increases 1.6 times."

"Adolescents who consume soft drinks display a risk of bone fractures three to four-fold higher than those who do not."

"Sugar and acid in soft drinks so easily dissolve tooth enamel."

"Americans drink 13.15 billion gallons of carbonated drinks every year."

William Duffy
The doctor speaking in these dialogs is, Dr. McCay, the nutritionist at the Naval Medical Research Institute.

"I was amazed to learn," he testified, "that the beverage contained substantial amounts of phosphoric acid. . . . At the Naval Medical Research Institute, we put human teeth in a cola beverage and found they softened and started to dissolve within a short period… The acidity of cola beverages ... is about the same as vinegar. The sugar content masks the acidity, and children little realize they are drinking this strange mixture of phosphoric acid, sugar, caffeine, coloring, and flavoring matter."

Carol Simontacchi
The Crazy Makers: How the Food Industry Is Destroying Our Brains and Harming Our Children
"One liter of an aspartame-sweetened beverage can produce about fifty-six milligrams of methanol. When several of these beverages are consumed in a short period of time (one day, perhaps), as much as two hundred fifty milligrams of methanol are dumped into the bloodstream, or thirty-two times the EPA limit."

"What may happen, in the face of day-to-day, continuously high levels of sodium in the diet and the bloodstream, is that we experience a type of acute hypernatremia—not enough to kill us or cause the myelin sheath to lose its integrity, but enough to keep our sodium potassium pump slightly dysregulated and throw off the electrical system of the brain…. Americans drink soft drinks that are often loaded with more sodium and which further unbalance the mineral stores."

Greg Critser
Fat Land : How Americans Became the Fattest People in the World

"A joint study by Harvard University and Boston Children's Hospital researchers in February 2001 concluded that such excess liquid calories inhibited the ability of older children to compensate at mealtime, leading to caloric imbalance and, in time, obesity."

"One extra soft drink a day gave a child a 60 percent greater chance of becoming obese. One could even link specific amounts of soda to specific amounts of weight gain. Each daily drink added .18 points to a child's body mass index (BMI). This, the researchers noted, was regardless of what else they ate or how much they exercised. "Consumption of sugar [high fructose corn syrup]-sweetened drinks," they concluded, "is associated with obesity in children."

Samuel S. Epstein MD
The Safe Shopper's Bible : A Consumer's Guide to Nontoxic Household Products

"Saccharin is a 100-year-old non-nutritive, non-caloric sweetening agent… its use has exploded over the last twenty years as a staple of the diet food and drink craze. Its major current consumption is in diet pop by teenagers, and not by diabetics and the obese. The public now firmly believes that foods containing saccharin are effective in weight control, and has been persuaded by the soft drink industry (through the Calorie Control Council) that these benefits outweigh any possible health risks."

"More than a dozen animal tests over the last thirty years have demonstrated the carcinogenic effects of saccharin in the bladder and other sites, particularly female reproductive organs, and in some instances at doses as low as the equivalent of one to two bottles of diet pop daily."

"The public board of inquiry concluded that experimental data "’…do not rule out an oncogenic effect of aspartame, and that, to the contrary, they appear to suggest the possibility that aspartame, at least when administered in the 'huge' quantities employed in the studies, may contribute to the development of brain tumors.’" Until these controversial findings on brain cancer in experimental animals have been resolved, use this product sparingly, if at all."

"PET bottling and packaging: Polyethylene terephthalate (PET) is used extensively in soft drink containers. PET bottles can release small amounts of dimethyl terephthalate into foods and beverages. Although the National Cancer Institute claims that dimethyl terephthalate is noncarcinogenic, these results have been questioned. Some experts believe this compound to be carcinogenic."

Neal Barnard MD
Foods That Cause You to Lose Weight: : The Negative Calorie Effect

"Another advantage of avoiding sodas is that you will avoid the caffeine that is in many of them. Caffeine is a weak diuretic that causes calcium loss via the kidneys."

Dr. Earl Mindell
Earl Mindell's New Vitamin Bible

"Recent research has linked soft drinks with childhood obesity— and an estimated 200 school districts nationwide have contracts with soft drink companies that give them exclusive rights to sell their products in schools."

"Saccharin is a noncaloric petroleum derivative estimated to be three hundred to five hundred times sweeter than sugar… It's used in diet soft drinks… Studies done in the 1970s linked saccharin ingestion to bladder cancer in laboratory animals"

"Children who drink large quantities of diet sodas containing aspartame are particularly vulnerable to its dangerous side effects."

"Aspartame contains methyl or wood alcohol, which can affect fetal brain development."

"Twenty-one percent of the sugar in the American diet comes from soft drinks! That's more than just an unhealthy consumption of empty calories. It is a dangerous overload of caffeine and potentially hazardous, nutrient-depleting additives."

"Soft drinks contain large amounts of phosphorus, which can throw off the body's calcium/phosphorus ratio (twice as much calcium as phosphorus), decreasing calcium as well as reducing your body's ability to use it."

"For anyone over age 40, soft drinks can be especially hazardous because the kidneys are less able to excrete excess phosphorus, causing depletion of vital calcium."

"Heavy soft drink consumption can interfere with your body's metabolization of iron and diminish nerve impulse transmission."

"Cola drinks can interact adversely with antacids, possibly causing constipation, calcium loss, hypertension, nausea, vomiting, headaches, and kidney damage."

"Soft drinks can decrease the antibacterial action of penicillin and ampicillin."

"Diet sodas that are low in calories are high in sodium. Too much salt in the diet may cause more calcium to be excreted in the urine and increase the risk of osteoporosis."

"Excessive consumption of soft drinks, which are high in phosphorus, can also deplete you of calcium and increase your chances of osteoporosis."

Jean Carper
Food: Your Miracle Medicine : How Food Can Prevent and Cure over 100 Symptoms and Problems

"Tests at Johns Hopkins University School of Medicine by Roland R. Griffiths, MD, show caffeine withdrawal can strike people who drink a single cup of strongly brewed coffee or drink caffeinated soft drinks everyday. Further, Dr. Griffiths discovered that caffeine-withdrawal symptoms include not only headache, but also fatigue, mild depression, muscle pain and stiffness, flu-like feelings, nausea and vomiting."

"Those consuming at least one cup of a caffeine-containing beverage per day, such as coffee, tea or soft drinks, were more prone to PMS. And the more caffeine they consumed, the more severe their PMS symptoms."

Elson M Haas MD
The Detox Diet: A How-To & When-To Guide for Cleansing the Body

"Phosphorus is found in most foods but soda pops, diet pops… contain especially high amounts. The ideal dietary phosphorus-calcium ratio is about 1:1. The ratio in the average American diet is often greater than 2:1 and sometimes even 4:1 or 5:1. At those levels, excess calcium is removed from bone and eliminated, blood levels are reduced, and there is bone demineralization. A diet high in phosphorus and low in calcium has been shown to cause bone loss and increase tissue calcification."

"Tooth loss, periodontal disease, and gingivitis can be problems, especially with a high phosphorus intake, particularly from soft drinks. All kinds of bone problems can occur with prolonged calcium deficiency, which causes a decrease in bone mass. Rickets in children, osteomalacia (decreased bone calcium) in adults, and osteoporosis (porous and fragile bones) can occur when calcium is withdrawn from bones faster than it is deposited. Fractures are more common with osteoporosis—almost eight million yearly in the United States are related to this prevalent nutritional deficiency disease"

"High dietary phosphorus, as is found in a diet with meats, soft drinks, and other convenience foods, can readily affect calcium metabolism. Potential calcium deficiency symptoms may be more likely when the phosphorus intake is very high. A low calcium-to-phosphorus ratio in the diet increases the incidence of hypertension and the risk of colon-rectal cancer."

Barnet Meltzer MD
Food Swings: Make the Life-Changing Connection Between the Foods You Eat and Your Emotional Health and Well-Being

"But soft drinks are far from soft. High in phosphorous and phosphoric acid, they infiltrate bodily fluids and corrode stomach linings, upset the alkaline-acid balance of the kidneys, and eat away at your liver like Hannibal Lecter. Soft drinks also contain hidden caffeine, refined sugar, and artificial chemicals."

Ralph T Golan ND
Optimal Wellness

"Avoid processed foods and cola soft drinks; their phosphates can also cause calcium loss and excretion."

Dr. Gary Null
"Natural Living" radio show Gary Null's Power Aging

"A study on the relationship between caffeine and fertility found that… just one caffeinated soft drink per day was associated with a reduced monthly chance of conception of 50 percent."

"It should be noted here that soft drinks are the number one source of phosphorus in the American diet today… According to Dr. Steenblock, excess phosphorus is one of the major contributing factors to the development of osteoarthritis."

James A May
United American Industries Inc.

"Absorption in primates is hastened considerably if the methanol is ingested as free methanol as it occurs in soft drinks after the decomposition of aspartame during storage or in other foods after being heated. Regardless of whether the aspartame-derived methanol exists in food in its free form or still esterified to phenylalanine, 10 percent of the weight of aspartame intake of an individual will be absorbed by the bloodstream as methanol within hours after consumption."

Marcia Zimmerman CN
The A.D.D. Nutrition Solution : A Drug-Free 30 Day Plan

"Sodium benzoate Sodium benzoate is used as a preservative (microbial control) in foods, including soft drinks, fruit juices, margarine, confections, pickles, and jams. Sodium preservatives add sodium to the diet and reduce the availability of potassium. Some reported reactions to sodium benzoate include recurring urticaria (rash), asthma, and eczema."

For the past few months I have been working with a local health organization. I volunteer a few hours a week. It has helped me to realize the importance of community health. I would like to challenge you to look at the organizations in your community to see if they can help you or if you can help them. The organization that I am working with is Women’s Health Virginia and they are having their annual conference in a few weeks. Here is their information for anyone that is interested and in the area. If you click on the image it should enlarge so that you can see the details.

How GREEN are you?

I found this great article on the Everyday Health website titled Are You Greener Than You Think? It made me feel so much better about my contribution to producing a healthy environment. Sometimes we get caught up in thinking that it will cost too much to go green. But there are a lot of little things that you can do, and probably already are doing! So here is the list that they provided of practices that show you are living a greener lifestyle. I challenge you to adopt one or two new practices from this list (that is if you don’t already do them all!).

If your household…

• Recycles
• Consolidates trash
• Reuses plastic shopping bags or swaps them for cloth bags
• Utilizes sunshine light during the day
• Uses long-lasting fluorescent lightbulbs
• Unplugs electrical cords when they aren't in use
• Opens the windows for fresh air instead of using air-conditioning
• Covers windows with curtains to keep out cold or hot air
• Closes the fireplace damper when a fire isn't burning
• Has insulated heating and cooling pipes
• Machine washes only full loads of dishes and clothing
• Removes lint from the dryer filter after each use
• Covers pots and pans when cooking
• Cooks food in the microwave instead of the oven
• Uses shower-time efficiently
• Repurposes old furniture
• Washes dishes in a plugged sink or an energy-efficient dishwasher
  

If you eat/drink…

• Organic foods
• A variety of fruits and vegetables and limit your red meat consumption
• Locally grown foods
• Filtered tap water instead of bottled water
• Food products with recycled or limited packaging
• At home or in a restaurant, to reduce take-out containers
  

If you buy…

• Organic cotton, bamboo, soy, or hemp clothing
• Reusable products, such as cloth napkins or plastic containers for food storage, rather than the disposable versions
• Natural bath and body products
• Nontoxic cleaning products
• Repurposed clothing, furniture, or electronics
• Rechargeable batteries

If you travel…

• By carpool
• By public transportation
• By bicycle or on foot
• In a fuel-efficient vehicle
• By car and open your windows (rather than using air-conditioning) while driving around town
• By car and use air-conditioning (rather than opening your windows) to prevent air drag while driving on the highway

Sunscreen #2

Summer is the time when we really think about the effects of the sun on our skin. But remember, the sun shines during the rest of the year too. So these tips are ones to think about all the time…not just while you are at the beach.

1. Wear a hat with a brim so that it can protect your face, neck, and ears.

2. Wear long sleeves and long pants whenever you can.

3. When outdoors try to stay in the shade.

4. Stay out of the sun during the middle of the day, mainly 10 am to 4 pm, since that is when the sun’s rays are strongest.

5. Ultraviolet rays reflect off of light surfaces, so make sure you apply a good sunscreen when near water, sand, snow, concrete, etc…

6. Ultraviolet rays can penetrate water so be sure to apply a waterproof sunscreen.

7. Apply sunscreen with a minimum of 15 SPF daily. Choose a higher SPF depending on your exposure to the sun.


While looking at different tips for protecting your skin I found out that a typical T-shirt provides less protection from the sun (SPF) than the American Cancer Society suggests. That means that we should be applying sunscreen to the area under the T-shirt for better protection.

Sunscreen comes in a variety of SPF’s. You can get a low one like 15, up to higher ends like 45. I actually saw a 75 SPF the other day. The higher the SPF the better protected your skin. You can find many make-ups, lotions, or other everyday moisturizers with around 15 SPF in them. It is a great idea to use these type of products on a daily basis.

Now to the subject of beauty. A tan just looks better…doesn’t it?? Yes and No! The wrinkles and sun damage are unattractive and not worth the short-term tan. There are plenty of products and companies now that can give you an artificial tan that looks great and is healthier for your body. And most of all, PLEASE do not go to a tanning bed!! If you need to look tan and you are going to pay for it, just go get the spray on tan.

Also, remember that sunscreen breaks down with exposure to the ultraviolet rays also. So make sure to reapply every hour, especially if you are sweating or swimming.

Sunscreen #1

This post is going to be a little different from some of the others. When we think about health most of us focus only on the physical aspects. Health is much broader than just keeping our body in working order. There are such things as mental, spiritual, emotional and social health. So I am going to focus on those today. My post today was going to be on the use of sunscreen but that subject will actually be in the next post titled Sunscreen #2. As I searched through my google results for sunscreen I came across this video on YouTube. Not really related to sunscreen, but I think that it might lift some people up in the emotional or mental way today...and that is just as important as the physical. So enjoy.

Summer dieting

The dreaded summer is coming! The time when you have all your kids home, you go on a vacation, you have around a million BBQ's and picnics, and a bunch of family or neighborhood get-togethers. How in the world are you supposed to maintain a diet? It really is close to impossible. But, if you can keep up some small changes, MAYBE the catastrophe won’t be so bad. Here are a few tips to make the going a little easier:

1. Drink water instead of soda or alcohol.

2. Have your toppings, such as salad dressing or sauces on the side. You’ll find you’ll use less.

3. If you are in a restaurant, limit how much free bread or chips you eat.

4. Don’t finish your plate or better yet share a plate.

5. Order from the kids menu or the appetizer menu.

6. Always select the grilled, baked or broiled selections over the fried and breaded.

7. If you are using salad dressing select the lighter vinaigrette instead of the creamy dressings.

8. Ask for help. Have your family and friends keep you on track.

9. Don’t eat as you socialize. Decide what you are going to eat and finish it. Then go around and talk. If you are eating as you go, you will inadvertently eat more than you realized.

10. Don’t deny yourself dessert. Just eat a small portion.

ADHD

I just read an article about the symptoms of ADHD. I think that I have it!! Maybe not, but I certainly related to a multitude of the symptoms. Here is a list found on EverydayHealth.com.

…a child with ADHD generally shows several of the following characteristics:

• Difficulty organizing work, often giving the impression of not having heard the teacher's instructions
  
• Easily distracted
  
• Excessively restless or fidgety behavior; unable to stay seated
  
• Impulsive behavior (acts without thinking)
  
• Carelessness
  
• Frequently calling out in class (without raising hand, yelling out answer before question is finished)
  
• Failing to follow through with teachers' or parents' requests
  
• Difficulty waiting for his or her turn in group settings
  
• Unable to stay focused on a game, project or homework assignment; often moving from one activity to the next without completing any
  

This is a touchy subject so I am just going to refer you to an article that I found on PBS.org: http://www.pbs.org/wgbh/pages/frontline/shows/medicating/experts/exist.html

This article opened my eyes a bit. I don’t know what to think. For me the jury is still out on the subject.

Diabetes

Do you know the symptoms of diabetes? Sometimes they seem harmless so it might go undiagnosed. My family has a history of diabetes, as does my husband’s. So I decided that I better find out all the symptoms so that I can be better educated both for my sake and for my family’s. The American Diabetes Association lists the following as some of the symptoms of diabetes:

• Frequent urination
  
• Excessive thirst
  
• Extreme hunger
  
• Unusual weight loss
  
• Increased fatigue
  
• Irritability
  
• Blurry vision

The American Diabetes Association has a Diabetes Risk Test available at the following link: http://www.diabetes.org/risk-test.jsp

It tells you afterwards what your risk is and then gives you ways to lower your risk. It is worth checking out. Especially if you have a family history of diabetes!

Sports Drinks vs Water

Sports Drinks or Water? Which is better? It is amazing how marketing can make us all assume that if we exercise at all we need to chug down a sports drink. And now they have taken their place next to sodas as an everytime drink (not that sodas are good!! They are also bad for you…We’ll get to them in a later post!). Does everyone know the history of the sports drink? Let me share it with you.

This is the official history off of the Gatorade website:

In early summer of 1965, a University of Florida assistant coach sat down with a team of university physicians and asked them to determine why so many of his players were being affected by heat and heat related illnesses.

The researchers — Dr. Robert Cade, Dr. Dana Shires, Dr. H. James Free and Dr. Alejandro de Quesada — soon discovered two key factors that were causing the Gator players to ‘wilt’: the fluids and electrolytes the players lost through sweat were not being replaced, and the large amounts of carbohydrates the players’ bodies used for energy were not being replenished.

The researchers then took their findings into the lab, and scientifically formulated a new, precisely balanced carbohydrate-electrolyte beverage that would adequately replace the key components lost by Gator players through sweating and exercise. They called their concoction ‘Gatorade’.

Soon after the researchers introduced their Gatorade formula to the team, the Gators began winning… outlasting a number of heavily favored opponents in the withering heat and finishing the season at 7–4.

The team’s success progressed even more during the 1966 season, with the Gators finishing at 9–2 and winning the Orange Bowl for the first time ever in the history of the school. Word about Gatorade began to spread outside of the state of Florida, and both the University of Richmond and Miami of Ohio, began ordering batches of Gatorade for their football teams. Orders from other college football programs across the country soon followed, as playing without Gatorade on your sidelines began to be likened to playing with just ten men on the field.

Today, Gatorade can be found on the sidelines of more than 70 Division I colleges as the official sports drink of their men’s and women’s intercollegiate sports.

So sports drinks improve performance, right? Not necessarily. We have to remember that these athletes are training and performing at levels that the average Joe never reaches. They are full of calories that are not really needed for normal exercise levels.

The following is a portion of a great article I found that explains how we should hydrate. You can access it at http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

General Guidelines for Fluid Needs During Exercise
While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise
· Drink about 15-20 fl oz, 2-3 hours before exercise
· Drink 8-10 fl oz 10-15 min before exercise
Hydration During Exercise
· Drink 8-10 fl oz every 10-15 min during exercise
· If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.
Hydration After Exercise
· Weigh yourself before and after exercise and replace fluid losses.
· Drink 20-24 fl oz water for every 1 lb lost.
· Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

If we can keep on top of our hydration we really should never need a sports drink (unless we are running a marathon or doing an Ironman). As for me, it is really hard to drink a ton of water some days. But since I don't want to drink all my calories by having a normal sports drink I have found that the alternatives that they offer aren't too bad. Gatorade offers a drink called Propel that only has between 10 and 20 calories per serving instead of the normal 100. Again--water really is best. So before you pick up a sports drink, make sure to check out the nutrition label to see if you really need the extra calories.

Eggs

One of my past posts has started me wondering. The article I posted said that you should put your eggs near the back of the refrigerator so that they can stay colder and not go bad. Well, how long does it take for an egg to go bad? And how long can it be left out without spoiling?

Let me give you a little background…about 10 years ago I lived in Chile for about a year. I can’t recall ever seeing an egg in the refrigerator. In fact, you would see them out on the countertops of the little corner stores where you would buy them. So was I eating dangerous eggs the entire time I was there???

Here's what the American Egg Board has to say about it.

"The oil coating which seals the shell's pores helps to prevent bacteria from entering the egg and reduces moisture loss from the egg. RAW SHELL EGGS REFRIGERATED IN THEIR CARTONS WILL KEEP FOR ABOUT 4 TO 5 WEEKS BEYOND THE PACK DATE WITHOUT SIGNIFICANT QUALITY LOSS. (The pack date is usually a number from 1 to 365 representing the day of the year starting with January 1 as 1 and ending with December 31 as 365.)"

"Properly handled and stored, eggs rarely "spoil". If you keep them long enough, they are more likely to simply dry up! But, don't leave eggs out at room temperature. They'll age more in 1 day at room temperature than they will in 1 week in the refrigerator. Room temperature is also an ideal temperature for bacterial growth."

But I still found plenty of sites where people say that pretty much everywhere but the US people leave their eggs out. Talk about frustrating. A few comments on different answer sites mentioned that there might be a natural film that covers the egg that gets washed off by the USDA required cleaning process in the US. I couldn't find any reliable source for this info though.

It is probably true that they stay fresher LONGER in the fridge. One good thing that has come out of this is that I learned how to tell if an egg is bad or not. Apparently, if you put it in water and it floats, then you know it is bad!

Pilates vs Yoga

I have some friends that swear that yoga is the only way to get healthy. Then there are the others that can’t live without their pilates. At my last gym they had a class that incorporated both. I think it was called Body Flow. But I have always wondered what the difference is. Aren’t they both pretty similar? So I decided to google it up to see. There are a TON of websites that have information on this. So I am going to be borrowing from a few of them. (just click on the links to see where each tidbit is coming from!!)

First we better start with their explanations.

What is Yoga?
From Ann Pizer

“The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.
What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.
Asana is only one of the eight "limbs" of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. In the West, however, the words asana and yoga are often used interchangeably.”

What is the Pilates Method of Exercise?
From Marguerite Ogle

“Pilates is a form of exercise, developed by Joseph Pilates, which emphasizes the balanced development of the body through core strength, flexibility, and awareness in order to support efficient, graceful movement.”

And this article explains the differences quite well….

Yoga Vs. Pilates - Which Is Better?

Over the past decade, people have increasingly come to see fitness as a mind-body experience. This trend is an excellent one; a mind-body approach to exercise keeps you interested longer and in the long run, it's more effective too. The mind controls the body - if you engage your awareness, you perform any task more effectively. And if your mind's engaged there's less room for boredom to set in. All forms of physical fitness can, and should, utilize both mind and body, but there are many exercise techniques which are just naturally mind-body experiences. The two most popular are - as you no doubt know - Yoga and Pilates. People who are interested in adding a mind-body component to their exercise routine often ask, "which is best - Yoga or Pilates?"

Actually, there's no real "Yoga versus Pilates" debate - each one has a different focus and approach. Whether you gravitate towards one or the other really depends on your personality and own personal philosophies. If you have the time you can even do both without a lot of overlap - your muscles and flexibility will be trained from different angles and actually benefit. Most people, however, only have time for one or the other. Here's a brief overview to help you decide which one is right for you.

Keep in mind that neither discipline is new - Yoga originated in India and has been around for thousands of years. It was brought to the Western world more than a hundred years ago and was popularized by people like Paramahansa Yogananda and Indra Devi in the middle of the twentieth century. It has increased in popularity since the 1960s counter-culture movement and today it is a mainstream form of fitness. Pilates is a mere youngster by comparison - it was created in the 1920s by a German, Joseph H. Pilates, who built upon rehabilitative techniques he used on wounded soldiers during World War I. When he relocated to the United States prior to World War II, dancers soon embraced the movements, which helped them recover quickly from injuries and made their bodies long and lean. Only since the mid-1990s has Pilates made inroads into mainstream fitness, but it has been catching on very quickly for the same reasons that dancers liked it so much - nearly everyone wants long, lean muscles, combined with truly functional fitness.

The biggest difference between Yoga and Pilates is more philosophical than physical. While Pilates takes a mind-body approach to exercise, Yoga's view involves mind, body and spirit. Its principles come from Hindu ideals and its approach is decidedly Eastern in nature. In reality, this should bother few people outside of those with fundamentalist religious beliefs - Yoga's Yamas and Niyamas (suggestions for living) bear some similarities in principle to Christianity's Ten Commandments (they're not quite as stern as the Commandments, however). Yoga's teachings encourage us to be kind to all beings, including ourselves, and to search for balance in our lives and lifestyle. You won't find any of this in a Pilates class, which only focuses on mental concentration, breathing and movement.

The physical differences between Yoga and Pilates derive from their contrasting outlooks. Yoga's approach is holistic, emphasizing balance in all areas - equally strengthening all muscle groups, creating mental and physical balance, encouraging moderation in everything. Pilates mainly works on the core muscles in your trunk (called the powerhouse), and building strength there above all. Yoga, for the most part, involves static poses, which are held while exploring your breathing, physical feelings and emotions. Pilates is about moving in ways that help strengthen your powerhouse, including your stabilizing muscles. Yoga emphasizes flexibility over building strength (although it enhances both), while Pilates emphasizes toning over flexibility (but, again, it enhances both).

The choice between Yoga and Pilates depends on what you are looking for. If you want an exercise that improves flexibility while toning your muscles - especially those abs - then Pilates is probably your better choice. If you want to concentrate a bit more on flexibility and a little less on toning (perhaps you're getting your strength training elsewhere), and you are also searching for something that helps reduce stress and gives you an opportunity for some quiet time, then you should try Yoga. If you have strong religious convictions, you may also be better off with Pilates, although many Yoga classes these days offer little or no philosophy and are acceptable for all religious persuasions. Either choice is good - you're enhancing your body's health in a way no other form of exercise can accomplish.

Veggie Quiz

This is my last installment of newsletter #253 Keeping It Fresh from Beachbody. It is just another fun little quiz to test what you know about some fruits and veggies. I actually learned a lot from it. Remember…No cheating!

Test Your Fruit and Veggie IQ!
By Joe Wilkes

True or False?

1. Apples are the most popular fruit in America.
2. The artichoke is a member of the sunflower family.
3. Ladyfingers are another name for Jerusalem artichokes.
4. In ancient Greece, if a man threw an apple at a woman, it meant he wanted to marry her.
5. Mel Blanc, the voice of Bugs Bunny was allergic to carrots.


And here are the answers….





Test Your Fruit and Veggie IQ!
By Joe Wilkes

True or False?

1. FALSE: Apples are the most popular fruit in America. Bananas have apples beat hands down. Americans consume about 33 pounds of bananas a year per person. Which is not a bad thing, as they contain high amounts of vitamin C, fiber, and potassium.

2. TRUE: The artichoke is a member of the sunflower family. Artichokes and sunflowers are both members of the thistle family. The artichoke is native to the Mediterranean and Canary Islands. Its Latin name, Cynara scolymus, comes from a legend of a young girl, Cynara, discovered by the god Zeus, who in typical fashion, seduced her; moved her into a Mt. Olympus-adjacent home (for easy cheating access when his wife was out of town); and when, homesick, she snuck back to Earth, turned her into what we now call an artichoke in a fit of rage. Zeus could be a real jerk.

3. FALSE: Ladyfingers are another name for Jerusalem artichokes. Actually, they are a slang term for the humble okra. A staple in African cuisine, they are rarely eaten in America except in Cajun and Creole cuisine. It is the okra that gives gumbo its unique gelatinous texture. They are high in fiber and have lots of vitamins.

4. TRUE: In ancient Greece, if a man threw an apple at a woman, it meant he wanted to marry her. Today, the prospective groom would just be booked for assault. But back in the day, you could throw assorted produce at a woman and it meant all kinds of good things. In other apple history, the ancient unmarried Celts started the practice of bobbing for apples. The superstition was that whoever got the first apple would be the next to be married.

5. FALSE: Mel Blanc, the voice of Bugs Bunny was allergic to carrots. An urban myth has long circulated that he was allergic, but in fact he just didn't like them. He tried eating other vegetables like celery, when voicing the cartoon hare, but nothing had that distinctive carrot-y crunch. So he would eat the carrot, say Bugs' line, then spit the carrot in the garbage while they stopped tape.

Seasonal Veggies

I’m back with the second installment of newsletter #253 Keeping It Fresh from Beachbody. This article is about seasonal veggies…some that I have never heard about. So hopefully you will be able to find them this May! Here is the article:

10 Sensational Seasonals
By Joe Wilkes

Yes, yet again, we at Beachbody are imploring you to eat your vegetables. Low in calories, but high in fiber, vitamins, antioxidants, and other nutrients, fresh vegetables should always be a part of a healthy diet (Click here to read "6 Reasons to Eat Your Vegetables"). But, now that spring has sprung, there's an even better reason to eat your veggies—they taste great! Here in Los Angeles, it's not uncommon to see the city's top chefs foraging through the local farmers' markets, as May is the month when some of the best seasonable vegetables are available for the eating. Here are some you can get now while they're at their peak.

1. Artichokes. The globe artichoke, a member of the thistle family, is so beautiful, that some markets are selling them after they bloom as a decorative purple flower. But the floral enthusiasts are missing out on the delicious leaves of the unopened artichoke, not to mention potassium and vitamin A. To prepare a large artichoke, trim the stem so it has a flat base, then steam, covered, in a pot with a small amount of water until the bottom is tender. Then, peel the leaves one by one and scrape the meaty bottoms with your teeth, discarding the inedible part of the leaf. You can make a healthy dip for the leaves with some nonfat yogurt mixed with fresh minced garlic and/or some Dijon mustard. Small baby artichokes are also available and are great sautéed or roasted.

2. Arugula. This spicy member of the mustard family can zip up any salad. It is full of vitamin C and iron with hardly any calories. While most people only use it raw in salad, it can also be wilted into pasta dishes, chopped into pesto, or added to soups. You can also substitute for spinach in recipes for a unique flavor.

3. Asparagus. This favorite has a short season which we're right in the middle of. Both the traditional green spears and the more exotic grown-in-the-dark white asparagus contain high levels of potassium, folic acid, and fiber, with hardly any calories and lots of flavor. Asparagus also has a mild diuretic effect, which can aid with any bloating issues. For easy preparation, cut off the fibrous ends and wrap in an aluminum foil pouch with a little olive oil, lemon juice, and your favorite blend of garlic and herbs. Roast in the oven (about 10 minutes at 450 degrees) or on the grill until tender, but still bright green and somewhat crisp. Cooking time may vary depending on the thickness of the spears.

4. Fava beans. Serve these with a nice chianti, and you can ensure that your guests will be at least a little nervous about the meat dish. These broad bean pods do require extra effort as their tough shells must be removed prior to cooking (this is an excellent opportunity to employ child labor). You'll be rewarded for the hard work with delicious legumes, a 3/4-cup serving of which contains 85% of your RDA of fiber and 30% of iron. They are higher in calories (about 300 a serving) than most vegetables, but their high fiber content makes up for that. They're great steamed or boiled, added to soups and pasta dishes, or pureed into spreads.

5. Green garlic. Most of us are familiar with the white bulbous vampire repellent, but we rarely see them in their young state. Similar in appearance to scallions, green garlic has a very short season which is quickly coming to an end. It is much milder than mature garlic, and can be substituted for its older relative in any recipe where you want a more delicate flavor. The tender green parts can be chopped and added to soups, omelets, or any place you would use scallions, leeks, or garlic bulbs. Click here to read more about members of the allium family.

6. Kohlrabi. The name comes from a combination of the German words for cabbage and turnip. Its flavor is similar to cabbage with a texture more similar to broccoli or cauliflower stems. The smaller the kohlrabi, the more tender. It's low in calories, high in fiber, and contains vitamin C, potassium, magnesium, copper, and folic acid. It can be used as an ingredient variation of its namesake cousins in many recipes, such as cole slaw, or it can be roasted, steamed, boiled, or stir-fried.

7. Mustard Greens. This soul-food staple contains lots of great antioxidants and minerals like chromium, iron, and zinc and is high in vitamins A and K. They can taste bitter, so they're best when cooked for a long period of time. The traditional soul-food preparations often include high-fat, high-calorie ingredients like ham hocks, bacon, and brown sugar. Instead of these ingredients, try cutting the bitterness with a dash of some balsamic vinegar, Tabasco sauce, or lemon juice with a tiny pinch of salt. Click here for more tips on preparing greens.

8. Peas. Among the most popular canned and frozen vegetables, peas were at the vanguard of both preservation technologies. This is largely because of their exceedingly short growing season. But if you want to sample peas untouched by the Jolly Green Giant, now's your chance. And you haven't had peas, until you've eaten them fresh. A cup of peas has more than half your RDA of vitamin K, plus a lot of manganese, vitamin C, thiamin, and fiber all for only 134 calories. Sweet and flavorful, peas are great prepared simply, lightly steamed or blanched and served on their own, or as an addition to salads, soups, and stews.

9. Radicchio. Also known as Italian chicory, radicchio is bought in heads of beautiful ruby-and-white-streaked leaves. In ancient times it was considered a blood and liver purifier. It contains high levels of magnesium, potassium, and vitamin A. Like arugula, it is mostly eaten raw in salads, but that's just the tip of the iceberg for how it can be prepared. The heads can be marinated and grilled, sautéed in olive oil and tossed with pasta, or can even be used as a pizza topping.

10. Rhubarb. Many people mistakenly regard rhubarb as a fruit, as it is frequently used in pies, jams, and even for wine. But it is a vegetable and quite a healthy one. It's high in vitamin C, folic acid, calcium, magnesium, phosphorous, and potassium. In its pie, jam, or wine forms, the health benefits of the plant are somewhat mitigated, but there are lots of other healthier ways to get your rhubarb on—including in soup, salad, salsa, or pickled. Sautéed, its tangy flavor makes a great accompaniment for fish.

Storing Fresh Food

I have discovered that I really like the Beachbody website. They also have a newsletter that you can subscribe to. I found a link to one of their newsletter #253 Keeping It Fresh and decided that I should share some of the fun info from it. It was broken into three segments, so I am going to do the same and break it into 3 posts so that I don’t overwhelm you! The first article is so interesting. It is about ways to store your fresh food so that it will stay good longer. I am proud to say that we do #3, mainly because we do our grocery shopping at a supermarket that is pretty far away since it is cheaper. So here is the first article from the newsletter:

8 Tips for Storing Fresh Foods
By Steve Edwards

If you glance at news headlines, you've probably read "Americans don't eat enough fruits and veggies" and how we should eat more fresh foods. There's no better time to improve on this than during the summer, when we have enough choices for even the pickiest of us to find something we like. One of the main problems with fresh foods is their life span. You need to buy only what you can eat right away, which doesn't always fit into our hectic lifestyles. And while fruits and veggies are not expensive, they quickly become so if you waste half of what you buy. Here are eight tips to help you stretch every penny while improving your health.

1. Plan ahead. Try and make a trip to the market every five days. Most fruits and veggies will stay fresh and edible at least this long. If you're on a schedule, you'll know you've got to eat all you've purchased prior to the next trip, which is a pretty helpful tool for staying on a healthy diet. If you're a once-a-week shopper, read on. We'll provide some tips for squeezing a few more days out of your perishables.

2. Time your shopping. By shopping early or late in the day, when temperatures are cooler, you can expand the life span of fresh foods. This is particularly useful if you use your local farmers' market—which you should, because these foods tend to be fresher, cheaper, and of better quality. Getting to the market early gives you the pick of the litter and expands the time the foods will stay fresh.

3. Coolers aren't just for beer. If your schedule demands midday shopping, you can minimize its effects by keeping a cooler in your car. Keep an ice pack in your freezer and remember to grab it before you head to the market and toss it in the cooler. Sure, this makes it hard to hit the store on a whim but it will force you to plan better, which has no downside. If you need another reminder, shop with reusable bags. If you have two things to remember, you'll lessen your odds of forgetting. Plus, some markets reward you for using them.

4. All parts of the fridge are not created equal. Unfortunately, all those cool compartments in the doors are not the most efficient way to store most things. It's colder in the deep recesses, so store the most sensitive items in the back. This is especially true for eggs because the "special" egg slots are almost always in the door. Don't use them. Store your eggs in their original carton in the deepest corner of the fridge. (Click here to read more about eggs.)Separate your foods in the fridge, too. Fruits and veggies should not touch one another. In fact, it's best if nothing is touching each other. But fruits and veggies should be stored in different drawers because fruits emit ethylene, which causes veggies to rot quicker.

5. Prep your food. Some foods do better if you prepare them, others not, but taking a few minutes when you get home to organize your groceries will help you get the most for your money. Think of it as a coupon you don't have to remember to bring to the store.Most plants are better left in the state you bought them until ready to use, but there are some exceptions. Salad greens, for one, should be prepped prior to storage. Wash them—preferably in salt water—and then spin them dry in a salad spinner. Then separate the leaves with paper towels and store in zip-lock bags. This can keep your greens fresh for up to a week.Herbs, as well, benefit from some prep work. For leafy herbs, unbind them and separate and toss anything soft or discolored. Then place them in a glass jar, stems down in water, as if you were arranging flowers. Then cover loosely with a plastic bag. Buy cut fruits and vegetables only when ready for use. Cutting produce too far in advance exposes it to air-accelerating bacterial growth.

6. To wash or not to wash? Contrary to what your market does for aesthetics, don't wash most fruits and veggies prior to storage. And if they are wet from the market, dry them off and then store them in your crisper drawer between layers of paper towels. This will keep them fresh for up to 10 days. If you leave them wet, they'll mildew in less than half that time.

7. What to leave out of the fridge. Some items do better at room temperature. Potatoes are one. Tomatoes are another, though this is debated. What isn't debated is that you should store them stem down no matter where you put them. Most fruits should be taken out of the fridge a day or two prior to eating them, since they are generally sold just short of ripe and they ripen more quickly at room temperature.

8. Containment. Science is your friend when it comes to maximizing the life of fresh foods. Here are a few examples. Glass stores dairy better than the cartons they come in. Transferring your milk to glass containers will both improve its taste and double its life span. The same goes for cheese. And we've vastly improved upon the traditional Tupperware and Saran Wrap storing methods. New storage bags and plastic containers extend life by allowing produce to breathe. Some are even designed to absorb ethylene gases. There are also other devices that you can place in the fridge to absorb ethylene. Taking a few minutes at the market to study the latest technology can make it easier than ever to maximize your food's potential.

Food Trivia

I found this quiz in an email and found the answers on the Beachbody website and thought that it was kind of fun. So the quiz is first and the answers follow. Don’t cheat!!

Test Your Cheap (But Healthy) Foods IQ!
By Carla Lord

True or False?
1. Rice is a symbol of life and fertility.
2. An individual banana is known as a "finger."
3. Popcorn was invented in the United States in the 1800s.
4. It's impossible to tell the difference between a hard-boiled egg and a raw egg without cracking it open.
5. Carrots are not always orange.



Answers



Test Your Cheap (But Healthy) Foods IQ!
By Carla Lord

True or False?

1. True: Rice is a symbol of life and fertility. This is why rice is traditionally thrown after a wedding ceremony—to wish the newlyweds prosperity with their progeny. In fact, according to the U.K.'s Rice Association, the Finns go so far as to count the number of rice grains that land in the bride's hair to "determine" the number of children the couple will have. Traditions aside, it's also important to note that rice is the main staple food for over 50 percent of the world's population.

2. True: An individual banana is known as a "finger." The "bunch" of bananas that you and I get from our local grocer or farmers' market is also known as a "hand," comprising 10 to 20 "fingers." A source of potassium and vitamins B and C, we all know and love the fruit of the banana, but did you know that many other parts of the plant are also used? The banana flower is used in Southeast Asian cuisine; the Japanese have been using banana fibers for clothing and other household goods for hundreds of years; and the leaves are used for anything from wrapping food in a luau to building houses in some third-world areas.

3. False: Popcorn was invented in the United States in the 1800s. Actually, the first evidence of popped corn was found in a cave in New Mexico . . . from over 5,000 years ago! The first popcorn machine was indeed unveiled in the U.S. in 1885 by Charles Cretors. One year later, the Rueckheim brothers introduced Cracker Jack to the world. But remember, popcorn is only as healthy as what's on it, so it's always a good idea to watch out for that butter, salt, cheese, caramel, etc.!

4. False: It's impossible to tell the difference between a hard-boiled egg and a raw egg without cracking it open. By simply spinning the egg on an even surface, you can tell the difference: a hard-boiled egg will spin freely (because it's solid) while a raw egg will only spin a few times (due to its viscous innards). Eggs, an excellent source of protein, are extremely versatile. (How do I love thee? Let me count the ways: scrambled, pickled, deviled, and poached, to name a few.) Everything in moderation, of course, but if you're watching your cholesterol, use the egg white and discard the yolk.

5. True: Carrots are not always orange. Legend has it that the orange, or western, carrot has its origins in the Netherlands in the 15th or 16th century; it gets its color from the amount of carotenes in its particular subspecies and was popularized because of the then-current struggle for Dutch independence (under the House of Orange). Carrots, which are also a source of antioxidants (they fight free radicals and have been shown in studies to protect against cancer and heart disease), can be white, yellow, red, or even purple!

Wii

Near the end of last year my husband purchased a Wii so that we could be active while we play video games. Are we avid gamers...NO. We play maybe once a month...if that! But the Wii is supposed to keep you more active. Well, now they have a Wii Fit. It actually looks like it might be something good to get. Especially if you already have a Wii. According to the Nintendo website:

“The active-play phenomenon started by Wii Sports now spreads to your whole body thanks to the pressure-sensitive Wii Balance Board (name not final), which comes packed with Wii Fit. The board is used for an extensive array of fun and dynamic activities, including aerobics, yoga, muscle stretches and games. Many of these activities focus towards providing a "core" workout, a popular exercise method that emphasizes slower, controlled motions. Family members will have fun staying active and talking about and comparing their results and progress on a new channel on the Wii Menu.”

If the kids feel like they are gaming, but they are getting exercise at the same time, it can't be too bad, right??

11 ways to get motivated

The following article really hit home. Especially the first paragraph. I can completely relate to the sentence that states “It's not that you don't know how to get fit, you just can't seem to stay motivated.” I totally KNOW what I need to do…now doing it is a completely different issue. I am hoping that this article will help anyone who reads it get the motivation they need..I know that it is going to help me! This article was found on the Discovery Health website (follow the link in the title of the article) but it looks like they got it from the FoodFit Company (see the copyright at the end of the article)

Eleven Great Ways to Get Motivated to Exercise

You know you've got to get moving. You resolve to park the car a few blocks from work, take the stairs, and hit the gym after work. But a few weeks pass and before you know it, parking spots start opening up right in front of the building, the elevator is already in the lobby, and you've worked late every night that week. It's not that you don't know how to get fit, you just can't seem to stay motivated. We all know people who are religious with their workouts. So, what's their secret?

We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.

1. Embarrass Yourself
Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation (or lack thereof) in black and white helps keep you going. Suzanne Schlosberg and Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000), suggest "whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused and motivated. Some people tape their goals to their bathroom mirror or refrigerators." Do whatever works to make you remember what you promised yourself.

2. Join a Club That Wouldn't Have You for a Member
So you're not Steffi Graf. That doesn't mean you can't join a tennis team. Richard Cotton, chief exercise physiologist for the American Council on Exercise, says "joining a club, team or finding an exercise partner ... provides a support system and someone to simply share the experience with. Often times just knowing someone will be asking you 'How's it going?' can be the difference between exercise success and failure."

3. Love Thy Neighbor and Love Thyself
You can't leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, director of the Center for Physical Fitness at Tufts University and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999), says, "When I make a date with a neighbor to go for a run I keep it, and we have a great time." She also plans a regular appointment with her neighbors. "Saturday mornings several of my neighbors come over and we lift weights together; it's a great way to start the weekend," she says.

4. Challenge Yourself
Working toward an event — like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast — keeps you on track. Every time you exercise you'll be closer to meeting your goal. "The minute you mail in your entry fee, you'll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else," say Schlosberg and Neporent.

5. Dance, Dance, Dance
"Music is a fantastic motivator," says Michael Olajide Jr., a former professional boxer and inventor of Aerobox workout routines. "It can push you to do more and to exercise longer, even longer than you planned." Who doesn't get a surge of energy every time they hear their favorite tune? Plus, it's the perfect excuse to get that new CD.

6. Don't Count the Miles
"Do not work out to burn calories or lose weight," says Emme, plus-size model, author and columnist. "There are more important things than burning calories taking place during your workout. Newfound self-esteem and stress reduction are just two positive aspects of many that come to mind." If you're always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.

7. Find the Fun
Forget about the "no pain, no gain" attitude. "The mind, body and soul connection is very important here, don't forget to have fun," says Emme. Pick an activity you've always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you'll stick with it.

8. Make It a Family Affair
"When I go for a run I entice one of my kids to go with me — he or she goes on their bike and I run. It's a great way to be together with my kids," says Miriam Nelson. Who better to egg you on than the ones who love you best!

9. Learn to Love Lycra
"Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, " say Schlosberg and Neporent. Once you realize how much better the right equipment makes a workout, you'll be loving your sports bra as much as soccer star Brandi Chastain.

10. Dive for Dollars
Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You'll be at the gym more often than the trainers.

11. It's About Time
"My mood motivates me to work out, so timing is everything," says Kathy Kaehler, personal trainer and author. If you aren't up for a workout don't feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.

Copyright 1999-2003 The FoodFit Company All Rights Reserved

7 habits that prevent you from losing weight

Have you ever gone through the phase where you feel like you are doing all you can on your diet and you are still not losing weight? It has to be one of the most frustrating things in the world. Here you are depriving yourself of food and you are not seeing any benefits! I found this article in one of my many email newsletter subscriptions. I started to laugh first thing because I related so well to #1. Hopefully there will be some helpful hints in here for someone.

Seven Unhealthy Habits That Prevent Us From Losing Weight
By Frances Largeman, R.D.

1. Skipping Breakfast We all know the deal: breakfast is the most important meal of the day. Still, many of us skip it thinking that it will help us shed pounds. In fact, this bad habit actually packs on the pudge. A recent study found that those who ate ready-to-eat breakfast cereal, hot cereal or even quick breads (like muffins and banana bread) had significantly lower BMIs (body mass indices) than those who skipped breakfast.

2. Eating at Your Desk Everyone is time-crunched, so it makes sense these days to eat when and where we can — in the car, at our desks and in front of the TV. Unfortunately, when we tune into work or to our favorite show, we generally tune out healthy eating habits and don't pay attention to internal cues that tell us we're full. Make time for meals as often as you can. When you designate only the dining room, kitchen and restaurants as places to eat, you're less likely to be distracted and overeat.

3. Cleaning Your Plate Calories add up. So, even that light pasta dish or bean burrito can add girth if you're taking in more calories than you're burning off. Beverages and snack foods are common culprits for including multiple servings in what looks to be a single-serving size container. Without thinking, you can down 180 to 240 calories in beverages that are otherwise healthy. Check the label and stick to the portion size, even if it means putting the rest in the fridge or taking home a doggie bag.

4. Forgetting Fitness Many dieters think that just cutting back on calories will lead to lifelong weight loss. This works initially, but only for a while and often leads to yo-yo dieting. Studies show that most people who successfully lose weight and keep it off long-term do so by both cutting calories and adding regular exercise to their lives. Couch potatoes take heart: just 2,000 steps a day will go a long way toward keeping off unwanted pounds. Get a pedometer and get going!

5. Late-night Monster This is by far one of the most common ways people sabotage their weight loss goals. They've been good all day and had a reasonable dinner. Then they plant themselves in front of the TV, where the munchie monster calls and they head for the chips or ice cream. Other folks are plagued by late-night eating due to long hours at the office. If this is your case, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.

6. Fat Phobia If you eschew fat of any kind and live in the land of fat-free food, you're not getting the bargain you hoped for. In addition to making food taste wonderful, fat also helps us feel satisfied. Cut it out of your diet and you'll feel the need to stock up on fat-free, but calorie-full foods, like cookies and pretzels. You're better off keeping your fat intake to about 30% of your total calories and enjoying small portions of your favorite foods once in a while.

7. The Bar Scene Alcohol, no matter what form it comes in — beer, wine or spirits — packs on the calories mercilessly. Not only does alcohol contribute seven calories per gram, it also has the effect of making you eat more during a meal. You don't need to be a teetotaler; just try to stick to one drink (for women) or two drinks (for men) per day. If you're at a bar or a party, space each drink you have with a glass of water and avoid super-sugary and calorie-packed tropical and frozen drinks. Also, don't head out for a night on the town without eating something first. Otherwise, you'll fill up on nutrient-free alcohol and really hate yourself in the morning.

Salt of the Earth

I love salt. It is a constant struggle between my husband and me. He, quite literally, guards the salt shaker. I am constantly hearing him say “How do you know it needs salt? You haven’t even tasted it yet!” And to that I simply respond, “It always needs more”. I am getting better. I am trying to set a good example for my kids. Then I read this article from Prevention Magazine. It is called Stealth Salt: Doctors now worry your sodium intake could be endangering your health--even if you don't use the shaker. It made me realize that my husband guarding the salt shaker might not be enough to keep my sodium intake where it should be. Following the article is a list of 16 surprising sodium sources that is also available on the Prevention website:


Your salad dressing has a dirty little secret. (Your bran muffin and ham sandwich are in on it, too.) These foods--and, indeed, nearly everything you might eat in a day--are loaded with a mineral that some experts fear may be slowly killing you. It's sodium, and even if you don't have high blood pressure, you need to start thinking about it.

We know what you're thinking: Yawn. Well, wake up. Our national "salt tooth" is so bad that the American Medical Association recently asked the FDA to remove sodium from its list of food additives generally recognized as safe.

That's right. Saccharin can stay, but sodium's got to go. Call it the physicians' preemptive strike. "There's no way to tell which chronic health problems will result after years and years of a high-salt diet," explains Stephen Havas, MD, vice president of science, quality, and public health for the AMA. "We'd rather people not be put at risk at all."

Problem is, the stuff is everywhere. It's crammed into cheese slices and canned vegetables and sprinkled into cinnamon-raisin bagels and sandwich bread. You can consume a day's worth of the mineral with an order of mu shu pork with rice from your local Chinese restaurant, according to an analysis by the consumer group Center for Science in the Public Interest, in Washington, DC. As much as 80% of the sodium we get every day comes from these processed and prepared foods--not the salt shaker.

It's true that the occasional sodium-filled microwave dinner or slice of double-cheese pizza is nothing to call the EMTs about, especially if you're generally healthy. But as the number of made-from-scratch, at-home meals we consume has dwindled, we've all unwittingly become sodium junkies.

The most recent Dietary Guidelines for Americans recommend that healthy adults get no more than 2,300 mg of sodium a day, the amount in about a teaspoon of salt. (If you are over age 50, are African American, or already have high blood pressure, your limit should be 1,500 mg.) Still, most of us scarf down close to 4,000 mg by day's end, according to the latest government surveys.

16 High-Sodium Foods to Avoid
Canned vegetable soup(1 cup): 940 mg
Bloody Mary mix (8 oz): 840 mg
Pasta sauce (1⁄2 cup): 756 mg
Reduced-calorie Caesar dressing (2 tablespoons): 620 mg
Panera Cranberry- Walnut bagel (1): 590 mg
Vegetarian baked beans (1⁄2 cup): 550 mg
Pancake mix (two 4-inch pancakes): 477 mg
Pizza Hut Pan Pizza (1 slice from large cheese pizza): 470 mg
Starbucks bran muffi n (1): 470 mg
Cottage cheese (1⁄2 cup): 456 mg
Canned green beans (1⁄2 cup): 390 mg
Instant chocolate pudding (1⁄2 cup): 380 mg
Chocolate fudge cake mix (1⁄12 cake): 350 mg
American cheese singles (1): 250 mg
Hearty white bread (1 slice): 250 mg
Low-sodium vegetable juice (8 oz): 140 mg

Discovery Health

I admit it. I am an expert television watcher. And, unfortunately, I am stuck on reality TV. The good news is that not all reality TV is filled with back-stabbing, soap opera-esque drama. Case in point is the Discovery Health Channel. I especially love Mystery Diagnosis. It is a show that takes you through the real life journey of a person with a disease/medical condition that for some reason is hard to diagnose. It is not only interesting but very informative. But back to Discovery Health…They also have a website that is overflowing with information http://health.discovery.com/

On the website you can find information about diseases & conditions, fitness & nutrition, healthy living, mental health, pregnancy & parenting, sex & relationships, and tools (i.e. health assessments, find a health care provider, resource library, etc…).

So if you are ever bored one day you should either flip on the Discovery Health Channel or click onto their website and see what you can learn.

Poor, tired feet

I admit that this post is for my mom...although, I am sure that others will benefit from it! She spends her whole day on her feet and has had tons of problems with them. So naturally when I read this article on Women's Health, I had to post it on my blog. The article is called Agony of the Feet by Rachel Grumman. The actual article has diagrams of where the pain is located but I am still working on getting this blog working correctly. You can click on the article link to see them if you want. So here is the text of the article:

It Grows On You, aka BUNIONS
Looks like A bony lump on the outer edge of your big toe.
Happens when The lowest joint becomes misaligned, causing the end of the bone to jut out. Though pointy heels that squash your toes can make bunions more painful, shoes are not the cause. More crucial factors are the shape of your feet and the way you walk.
How to deal Buy footwear made of stretchy material, such as leather, that will conform to the curves of your foot. Before throwing down your plastic, hold the sole of the shoe against the sole of your foot to make sure the toe box is at least as wide as your tootsies. Using custom insoles, which any podiatrist can provide, may prevent bunions from worsening, but surgery is the only real cure. Still, docs don't recommend it unless the pain is so bad you can't function normally. Most procedures involve shaving down the bone and realigning the toe with a pin or a screw, which leaves you hobbling around for one to two months afterward. Plus, stubborn bunions come back in 10 to 15 percent of cases.

MC Freaky Feet aka HAMMERTOES
Looks like The joint of one of your toes (usually the second piggy) points upward instead of lying flat.
Happens when A bunion, flat or high arches, or too-narrow shoes cause your big toe to butt up against the second toe, putting pressure on the digit and causing it to contract.
How to deal A Budin splint--a flat, foamy pad with an elastic loop that goes under the ball of your foot and wraps around the hammertoe--can reduce pressure and friction from shoes. A podiatrist can also give you cortisone shots to tame the pain. If you've tried those options and are still desperate, surgery offers permanent relief. A small piece of bone on one or both sides of the joint is removed so the toe can uncurl, and a pin is sometimes left in for a few weeks to keep it in place.

Rubbed the wrong way aka CORNS AND CALLUSES
Looks like Raised layers of thick, dead skin. On the tops of your toes they're called corns; on the bottoms or sides of your feet they're known as calluses.
Happens when There's too much pressure or friction on the feet, often due to ill-fitting shoes or a deformity, like a hammertoe.
How to deal Once or twice a week, in the shower, gently rub the area with a pumice stone until the skin begins to turn pink. Follow with a cream designed to soften calloused skin, such as Gordon Laboratories Gormel creme with 20 percent urea ($13 for 2.5 oz, amazon.com). If the layers are really thick, have a podiatrist shave them down during an in-office medical pedicure (because there's a risk of infection, stay away from the nail salon for this). Avoid OTC medicated pads containing salicylic acid, which can burn healthy skin and cause infection.

Hell on heels aka PLANTAR FASCIITIS
Feels like A stabbing or burning pain in your heel that's often worse in the morning.
Happens when The plantar fascia, a band of tissue that runs from the heel to the ball of the foot, becomes inflamed. This can be triggered by the strain of having exceptionally flat or high arches, standing or walking all day long, being overweight, or doing intense physical activities.
How to deal Try OTC arch supports or custom insoles to take stress off the plantar fascia and a topical gel called Biofreeze, also at drugstores, to increase blood flow and ease the ouch. If you're really in agony, ultrasound therapy and shock-wave therapy can speed healing. There's also a new, minimally invasive surgery called an endoscopic plantar fasciotomy, in which a surgeon makes a tiny snip into the plantar fascia to release the tense tissue. However, a study found that up to 25 percent of people who have this surgery continue to experience pain.

In a pinch aka NEUROMA
Feels like Tingling, burning, or numbness in your foot. It may make you feel as if you're walking on a pebble.
Happens when The bones of two toes--usually the third and fourth ones--rub against one another, pinch¬ing the nerve in between. Too-narrow shoes, which cram toes together, are often to blame.
How to deal Most experts recommend cortisone injections, to reduce pain, or alcohol, which will destroy a portion of the nerve. If your foot is still killing you despite the shots, surgery can cut out the squashed nerve.

Speaking of Online...Nutrition

After last post I realized that I should also include links for nutrition sites that can help you with your health. There are a ton of these. One site that I love is Meals For You. You can also sign up to be on their email newsletter. The newsletter can send you a weeks worth of menus that meet your nutritional needs. If you don’t want the newsletter, you can create a profile and save your own recipe box full of meals that work for you and your family. What I love about the site is the nutritional information. Each recipe is broken down so that you can see the calories, fat, etc… Plus with around 10,000 recipes to choose from you can always find something great. Something else they have that is handy is the shopping list. The site will actually generate the list for you when you choose what meals you want.

Here are some more recipe/nutrition sites that might come in handy for you (remember you can always use an internet search engine to find more):

HealthyRecipes.com
hundreds of free articles featuring health and nutrition, exercise and weight loss, healthy cooking recipes, free cooking & health ebooks, diet and weight loss information, and health information.

Nutrition Data
Nutrition management tools such as recipe analyzer, foods by nutrient, save and analyze your foods, plus create recipes and track your consumption in your personal Pantry—accessible from any computer!

Fit Day
Free Diet & Weight Loss Journal: Get your free online diet journal and start tracking your foods, exercises, weight loss, and goals. Completely Free. Track your Foods, Exercises, Weight and Goals. View your Calories, Nutrition, Weight Loss and more.

Women's Health
Tons of simple, healthy recipes that you will love!

Workout Online

I need a trainer…I really do. Even though I know the basics, I am just not able to put it together into a coherent plan for myself. Reason number one that I purchased the treadmill that I have. It is the ProForm iFit Audio Trainer Treadmill with SD Weight Loss Card. It has little SD cards that you can buy that make it seem as though you have a trainer. It controls the treadmill for you and talks to you while you are working out. Then it gives me a different workout everyday. I love it. I get a much better workout with it than I do with normal treadmills. But if treadmills aren’t your thing, then you can catch on to the new craze of online workout programs.

The first one I found was from Women’s Health Magazine (sorry—you’ll hear them referenced often because they have a lot of good stuff). Theirs is called Ultimate Fitness Plan ‘08. (Just click on the link). You can sign up for free---FREE is ALWAYS good!!! It gives you a 6-month workout plan that changes weekly, tests to gauge your fitness when starting out and to see your improvement throughout the program, a fitness log to track your workouts, and videos to demonstrate the exercises. Can you ask for anything more??!!

My husband uses CrossFit for his daily exercises. Each day they post a different workout for you to do. And if you don’t know how to do a specific exercise, they have links for you to watch videos of them. The program is good because you can adjust it to your personal fitness level. It has helped my husband to become stronger than any other program he has used.

Here are a few that I haven’t used but look promising:

Freetrainers.com
They are rated the #1 Online Health and Fitness Community

Build Muscle and Burn Fat with Middle Management
This site has everything! Workouts, Nutrition, Calorie Calculators.

12 Weeks to Weight Loss
Signs you up for a 12-week Weight Loss Ecourse

Of course, there are more. Just google “free workout plans” (or something similar) and you can search for the one that is best for you!