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Tricks to Enjoy Yummy Beers and Wine without Packing on the Pounds

July 11, 2011 by

light alcoholWhen you’re watching your weight, one of the first things you normally reduce or eliminate is alcohol. While drinking too much can cause weight gain and other issues, moderate consumption of alcohol is good for your heart. You don’t need to deprive yourself to keep your weight down and stay healthy—you just need to do a little planning.

Often, small changes are all you need to make your favorite drinks healthier. For example, if you enjoy beer, you might like the new low-calorie and low-carb light beers. Most of the domestic beer makers have low-calorie options, such as Budweiser Select, Michelob Ultra, Miller Genuine Draft 64, and Aspen Edge. These beers vary in alcohol content.

If you prefer wine, lighter whites such as Chardonnay, Pinot Noir, and Chablis tend to be lower in calories than reds. White Zinfandel is also a good choice. Sweet dessert wines such as Port and Madeira contain high levels of sugar and alcohol and are high in calories.

The calories in mixed drinks and cocktails often come from the mixers you choose. While sweet liqueurs such as crème de menthe are high in calories by themselves, if you add high-calorie juices or cream, you can go from 100 calories to over 500 in no time. If you choose a drink that combines several types of alcohol, the calories will also climb.

The simpler the drink, the better. An average shot of 80-proof alcohol is around 100 calories before you add anything. Asking for diet soda pop, water, or diet tonic will help keep your calorie count down. Gin and tonic, rum and diet coke, and whiskey and water may not be very exciting, but their calorie counts are low. You could opt for shots of liqueur or flavored vodka, or order them on the rocks.

Some drinks have spawned their own low-calorie versions. For example, a skinny margarita leaves out the syrupy mix of the regular margarita. Ordering the regular-sized margarita instead of the fishbowl-sized margarita will help your weight stay where you want it. Some super-sized drinks can have 1,000 calories or more.

To reduce your consumption of alcohol and related calories, consider drinking a glass of water or simple mocktail between drinks, and skip the munchies at the bar. After a few drinks, your inhibitions are low, which also affects your resolve to watch yourself. If you know you’re going out one night, skip snacks or eat light during the day to save up calories for later. Eat before you go out so you aren’t tempted to eat high-calorie bar snacks.

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Is Seafood on Your Menu at Home? 5 Reasons It Should Be

July 8, 2011 by

seafoodSeafood is one of the healthiest foods you can eat and is full of good fat, vitamins, and minerals. Some species of seafood, such as shellfish, have unfairly earned a reputation as an unhealthy food. Nothing could be farther from the truth. Shellfish are a good low-fat source of protein, and except for shrimp, are low in cholesterol. People in Nordic countries and in Asia who eat high levels of fish live longer and are healthier than the rest of the world. They have lower rates of certain cancers, such as breast, pancreas, lung, and colon.

For best results, eat fish at least twice a week to receive the highest level of benefits.

Fish is one of the best heart-healthy foods.

The Omega-3 fats found in fatty fish such as salmon, trout, herring, and tuna are polyunsaturated, which protect against heart disease by lowering cholesterol and triglycerides. Fish reduces blood clotting, which lowers the risk of heart attack and stroke. The fats also keep arteries elastic, which reduces blood pressure and coronary disease.

Fish oil reduces inflammation.

Inflammation plays a role in various diseases, such as arthritis, diabetes, fibromyalgia, and hypertension. In fact, most autoimmune diseases and many chronic disorders have been linked to inflammation, which is caused by poor diet, environmental toxicity, and stress. Omega-3 fatty acids reduce inflammation and help treat or prevent these diseases.

Seafood has high levels of essential vitamins and minerals.

Eating a variety of seafood gives you a full range of vitamins and minerals. Oysters are a good source of vitamins A, B, and D, magnesium, and calcium, and crab, shrimp, clams, and mussels are high in zinc and iron. These nutrients ensure good eyesight and healthy muscles and skin.

Fatty acids in fish keep your brain healthy.

Omega-3 fatty acids increase blood flow to the brain and prevent Alzheimer’s disease and dementia. Children who consume seafood tend to perform better in school, and the incidence of depression tends to be lower in those who eat seafood.

Omega-3s keep kids healthy and strong.

Pregnant women who eat a variety of seafood tend to have full-term, healthy babies with lower rates of asthma. Doctors believe that fish oils control allergens in the body. Even if a woman doesn’t eat seafood during pregnancy, the allergy control benefit occurs if the child consumes fish oil daily.

As with any food, the fresher the seafood, the better. There is a chance of mercury contamination in some fish, but the benefits outweigh the risks. To reduce mercury, choose fish that is wild caught, and eat fish lower on the food chain, such as sardines and herring. Predatory fish, such as swordfish and mackerel, will have the highest levels of mercury because they eat the smaller fish, so mercury builds up in the larger fish’s body.

What is your favorite fish?

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Garden Your Way to a Happier and Healthier Life

July 6, 2011 by

gardeningSummer is the time of year for a variety of fruits and vegetables, and you can’t find healthier, fresher, or more delicious produce than what you grow yourself. Gardening has many benefits besides providing delicious, fresh food—it helps you relax, lose weight, save money, and stay strong as you get older.

Create a slimmer, healthier you.

Gardening is good strength training and cardiovascular exercise, and it reduces blood pressure, relieves stress, and improves flexibility. It helps you stay at a healthy weight, and some gardeners say their garden teaches them patience. The earlier you begin gardening, the more beneficial it becomes as you age. Researchers at Kansas State University found that older adults who garden have better hand strength than those who do not.

Relax and enjoy yourself.

People enjoy gardening because it puts them in tune with nature and relaxes them. It’s a favorite hobby, and they often spend hours tending their garden. Eating the food is a wonderful bonus, but the process of growing the garden is what they love.

Know what you’re eating.

When you grow food yourself, you control which fertilizers, pesticides, herbicides, and fungicides are used (if any). You know exactly what you’re eating because you bought the seeds and were there throughout the growth cycle. When you buy produce, you don’t know how it was grown or which chemicals were used.

Enjoy food at its freshest.

Having a garden means you can walk outside, pick your food, wash it, and eat it—or sit in your yard and enjoy it right off the bush or out of the ground. It’s at its peak of freshness and taste, and you receive the full benefit of its nutrients. When you buy your produce elsewhere, it’s at least a few days old, and as it ages, its nutrient load decreases.

Save money on groceries.

Whether you buy from the supermarket, health food store, or farmer’s market, fruit and vegetables are expensive. When you grow your own, you may spend a significant amount of money in tools to start, but in following years, all you need to buy are seeds, starter plants, and fertilizer. You can grow a full garden for what it costs for one trip to the store.

Gardening is therapeutic, rejuvenating, and allows you to not only save money on groceries, but also eat the healthiest food possible. In addition, you can cultivate a happier social life and have plenty of dinner parties with all the fruits and vegetables you grow!

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Essential Vitamins for Your Health

July 4, 2011 by

vitaminsYou’ve heard about essential vitamins all your life, from health classes to discussions on news and talk shows. Depending on which stage of life you’re in, your vitamin needs may vary, and a deficiency in any single vitamin can cause health issues.

Vitamins are chemicals that aid specific functions in your body. They play a major role inside your cells, and to be healthy you need optimal levels of each vitamin. Except for Vitamin D, which your body can make from sunshine, you need food or supplements to provide the full range of vitamins. Check with your doctor before supplementing. Following is a list of vitamins and their functions in the body.

Beta-carotene converts to vitamin A and keeps eyes, bones, skin, and tissue healthy and strong. Green leafy vegetables and orange-colored foods such as carrots and cantaloupe are high in beta-carotene.

Beta-carotene is part of the antioxidant group, which helps protect cells from unstable molecules in the body called free radicals. Other antioxidants include lycopene, found in tomatoes, and vitamin C.

Vitamin B6 aids in brain function, memory, and metabolism, while vitamin B12 helps cells divide normally. Vegetarians commonly have low levels of B12, as it is found only in animal sources such as eggs, meat, and cheese. Good sources of B6 include bananas, seeds, and beans.

Folic acid, or vitamin B9, is especially important for women of childbearing age because it reduces the risk of birth defects. Food sources of folic acid include dark green vegetables, melons, beans, and eggs. If you smoke, drink significant amounts of alcohol, or use oral contraceptives, a folic acid supplement will help maintain optimal levels in your blood.

Vitamin C helps produce red blood cells and heal the body. Many fruits and vegetables contain some vitamin C, but citrus fruits, peppers, broccoli, and tomatoes are especially high. If you tend to have high levels of stress, you’ll want to eat plenty of foods with vitamin C, or supplement it, because stress depletes vitamin C levels.

Vitamin D keeps bones strong by regulating calcium and phosphorus levels. Sunlight is the most effective way to help your body make vitamin D. Exposing as much skin as possible to the sun (without sunscreen) for 10–15 minutes several times a week will activate vitamin D production. During the winter, or any time you can’t get sunlight, taking cod liver oil is a good source of vitamin D. Carlson’s makes a pleasant tasting oil that can be found in health food stores or online.

Vitamin E maintains cell membranes and red blood cells. Nuts and seeds, cod-liver oil, and wheat germ are good sources of E.

Vitamin K promotes normal blood clotting and maintains strong bones in older people. Green leafy vegetables and fish oil are good sources.

Eating a variety of whole, fresh food is the best way to get the full spectrum of vitamins, but taking a supplement is a good nutrient insurance plan. Keep in mind that the more colorfully you eat, the more vitamins you’ll get. Eat at least five servings a day or orange, yellow, purple, green, and red fruits and vegetables. The nutrients give foods their colors.

What vitamins do you take and suggest for others?

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New Surgery Performed to Help Cure Lymphedema Resulting from Breast Cancer Treatment

June 29, 2011 by

breast reconstructionA recent New York Times article discussed an amazing breakthrough in breast cancer treatment: curing lymphedema by transferring lymph nodes from other parts of the body.

Lymphedema is obstruction or swelling of the lymph nodes and is commonly caused by mastectomy with surrounding lymph node removal. As lymphatic drainage of the arm flows through the axillary (armpit) area, removal of lymph nodes there causes arm soreness and swelling because lymphatic fluid cannot move or drain normally.

The procedure, autologous vascularized lymph node transfer, replaces the missing lymph nodes with a small number of nodes from another area of the patient’s body, such as the groin. Surgeons must be careful not to harvest too many nodes from any one part of the body, or they risk causing lymphedema in that area.

The riskiest part of the surgery is removing scar tissue to make room for the new nodes and to improve lymphatic drainage. Critics say removing this tissue may affect the blood vessels and nerves in the arm. However, women with lymphedema often report that dealing with soreness and swelling is worse than coping with the cancer. Proponents of the surgery note that doctors often overlook the physical and emotional effects of lymphedema.

As the controversial surgery is still considered experimental, it is typically reserved for patients who do not respond to other treatments. The procedure’s classification as experimental means it is rarely performed in the United States, and insurance is not likely to cover its high cost. While proponents say it cures some patients and improves the lives of others, opponents counter that its results are inconsistent—it works for some and not for others.

A French physician, Dr. Corrine Becker, is the pioneer of the procedure, and claims a high success rate in Europe and other areas of the world. The surgery gives hope to patients with congenital lymphedema as well as cancer. A double-blinded randomized clinical trial of lymph node transfer will begin in the near future to collect more data on its effectiveness.

Doctors from The Center for Natural Breast Reconstruction observed Dr. Becker during two trips she has made to the United States, and they participated in the meeting and live surgery symposium discussed in the article.

Click here to view the New York Times article.

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Step Two in Quitting Smoking: Pick a Time to Stop

June 27, 2011 by

quit smokingIf you’ve read the First Step in Quitting Smoking post, (link to first smoking post) you know why you want to quit. Now it’s time to take that step and do it.

Have you decided how you want to quit? You have several options, including pharmaceutical aids such as nicotine replacement therapy or Chantix, hypnotherapy, laser therapy, a telephone quitline, and cold turkey. Any of these methods can work, but only you know what is likely to work for you, based on your previous quit attempts. If you’re not sure which way you want to go, call your state’s quitline, or talk to your doctor.

Once you’ve decided how and why you want to do it, when are you going to do it? If you wait for the perfect time, it may never come. On the other hand, most smokers can remember a time when their minds or bodies were screaming it was time to quit, and they ignored those signals. If a signal comes to you in the middle of the night or while you’re driving home, get rid of those cigarettes immediately, and let that signal be the first moment of your quit.

There’s a reason your mind and body are telling you to quit at that moment—don’t ignore it.

Should you set a quit date?

If you call a quitline, they will ask you to set a quit date so you’ll commit to quitting. Some people question whether that is a good idea. The answer to that is, “it depends.” For some people, having a date is the first goal of their quit plan. They have time to prepare themselves and others for their quit. They can rid the house and car of all smoking paraphernalia, buy any pharmaceutical aids they need, and decide beforehand how to avoid and deal with cravings.

Some ex-smokers swear that picking a quit date wouldn’t have worked for them because it would have added even more stress to the process of quitting. Some people feel a sense of failure if they miss the quit date. Others use the quit date as an excuse to avoid quitting. They’ll set a quit date two weeks away, then as the date approaches, they move it back another two weeks. They tell themselves they need more time to plan, when they need to take action instead.

In the end, you have to decide what will work for you. In the end, it doesn’t matter if you quit on the first or the fifth of the month—you need to quit, and the time is now. If planning your life typically makes you more successful, pick a quit date, but don’t stretch it out more than two weeks. If setting a quit date will make you put off quitting, or if you feel motivated to do it now, seize the moment and get rid of the cigarettes.

Has setting a quit date ever worked for you? Why or why not?

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How to Log Your Workouts and Food Intake

June 22, 2011 by

Nutrition FactsAfter you’ve chosen a method to log your workouts and food intake, it’s time to get started tracking your progress.

Keeping records is a vital part of being accountable to yourself and staying on track. You’ll see your progress every day, week, and month, so you can celebrate your accomplishments. If your program needs changes, or if you’re having trouble in a particular area, your log will alert you right away. The following tips will help you easily track your journey to a healthier you.

Have a realistic goal, and write it down.

Before you begin your program, set your goals in writing. One way to set effective goals is to use the acronym SMART: specific, measurable, attainable, realistic, and time framed. What is realistic and attainable for you? Maybe returning to your weight at age 16 isn’t realistic, but returning to your weight at age 25 is. If you’re just starting a health program and have been inactive for a while, a triathlon may not happen this year—but would be a realistic goal for next year.

When you’ve decided on a goal, log it on your tracking tool. The simple act of writing it down sets it in your mind.

Plan your meals and workouts, and log them.

Setting and keeping a workout schedule and meal plan help you stay on track. The rigidity of the schedule is up to you. You may wish to be very specific and write out a menu and exercise plan every week, or you may simply block out exercise time and decide that day which activity to do. You may want to experiment to see what works well for you.

When you log your workouts, be as specific as you can. Note which machines you used at the gym and for how long, how many reps you did at which weight, or how many miles you walked.

Record not just actions, but also feelings.

When you’re trying to exercise and eat right, your feelings play a major role in your motivation to stick to your program. If you stray from your plan, it’s often because of negative emotions. If you can track those feelings, you can identify when they are likely to occur and plan accordingly.

Use logs to motivate, not discourage.

It’s common to feel discouraged if the scale doesn’t budge or you don’t see any progress. Don’t let it discourage you. It’s common to hit the occasional plateau, which is your body’s way of getting ready to move to the next level of weight loss or to that next exercise goal. Keep going and recording everything, and you’ll hit that next target before you know it. Take pleasure in other numbers, such as your dress size and your blood pressure.

Remember that each day is just that: one day.

You may not hit all your goals each day, and that’s OK. Life happens. The key is to keep a one-day slip limited to that day, and get back on track the next day.

Food intake and workout logs help you to see and understand your behavior, and remind you of your commitment to health. Daily tracking is essential for staying true to yourself and your healthy plan. When you have a system in place for tracking, your results are greatly improved.

How has your healthy progress improved by using tracking tools?

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5 Ways to Avoid Diabetes

June 20, 2011 by

diabetesType 2 Diabetes is one of the most prevalent serious diseases in the United States. Diabetes is responsible for a range of complications, such as blindness, amputation, kidney failure, stroke, and heart disease. The American Diabetes Association estimated that diabetes contributed to over 230,000 deaths in 2007.

Type 2 Diabetes is a chronic metabolic disease caused by insulin resistance. When we digest food, glucose (sugar) enters the bloodstream to be carried to the cells of the body. The pancreas secretes an appropriate level of insulin to help the glucose enter the cells, much like a key fits a lock. High levels of glucose require the pancreas to secrete high levels of insulin.

If there are prolonged levels of high glucose, sometimes the cells become resistant to insulin and the glucose cannot leave the bloodstream, which in turn prompts the pancreas to secrete even more insulin. These elevated blood glucose levels are the cause of Type 2 diabetes.

While being overweight or having a family history of diabetes may raise your risk of developing diabetes, it is preventable with knowledge and just a few lifestyle changes.

Check your glucose and your family history.

Insulin resistance can progress to full-blown diabetes with no warning, so if you’re over age 45, it’s a good idea to go to the doctor at least once a year and have your glucose levels checked. If you have a family history of diabetes, glucose checks should start no later than age 40.

Watch your diet.

Healthy eating is one of the best ways to ward off insulin resistance and diabetes. Eat more fresh fruits and vegetables, and minimize your intake of junk and snack foods. Avoid high-fructose corn syrup and partially hydrogenated oils, and minimize sugary drinks and soda. Choose whole grains such as oats, barley, and wild rice, and buy leaner meat, such as turkey, bison, and fish.

Become a label reader and study the ingredients in the foods you eat. The more real food you can eat, the better. Buy less processed food, and if the label shows ingredients you can’t pronounce, reconsider buying that food.

Do some kind of physical activity every day.

Exercise helps keep your blood glucose low, reduces your risk for diabetes, and keeps your heart and lungs healthy. You don’t have to run 20 miles a day to reap the benefits of daily physical activity, but you do need to move. The key is to do something you enjoy every day, whether it’s playing tennis, walking the dog, or dancing.

Maintain a healthy weight.

Being overweight increases your Type 2 diabetes risk, as well as the risks of heart disease and stroke. Even a small weight loss of 10 or 15 pounds can reduce your risk. Follow the dietary and exercise recommendations above, and set realistic goals for weight loss. Every small step takes you closer to your goal, so keep going even if you get frustrated. Find a support system to help you stay on track.

Stop smoking.

Smoking raises your blood glucose levels and contributes to insulin resistance. This is why people who smoke often aren’t hungry. To stop smoking, call your state’s tobacco quit line. In addition to valuable coaching help to quit, many states offer free or low-cost aids such as nicotine patches and gum. Keep in mind that once you stop smoking, not only does your risk for diabetes go down, but your risks of heart disease, stroke, and cancer are also reduced.

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Educate Yourself on Breast and Ovarian Cancer at the Annual Joining FORCEs Conference

June 15, 2011 by

Image to the left taken from FacingOurRisk.org.

For anyone concerned about hereditary breast or ovarian cancer, FORCE is hosting their annual Joining FORCEs Conference with Moffitt Cancer Center to educate individuals on everything from mastectomy options to genetic basics, and reconstruction options to menopause. This three-day international conference will provide attendees with valuable information and tips for cancer prevention and detection.

Attendees will also learn vital skills such as how to cope with cancer, how to make risk-management decisions, how to discuss cancer with family members, and so much more.

The event takes place from June 23 – 25 at the Hyatt Regency Grand Cypress in Orlando, Florida. And we are delighted to inform you that we’ll be attending the event and featured as one of the exhibitors. In addition to exhibiting, Dr. James Craigie will be on one of the reconstruction Q & A panels, and Dr. Richard Kline will be hosting a table at the Networking Breakfast. We hope to see you there!

See below for an amazing video from FORCE:

Click here to register for this amazing event!

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When and Why to Choose Organic Foods

June 13, 2011 by

organic foodOrganic foods, generally speaking, are grown with fewer chemicals or hormone treatments than supermarket foods. Typical chemicals and additives include growth hormone, antibiotics, pesticides, and herbicides.

Obviously, we would all like to eat wholesome, naturally-grown foods for every meal, but they can be hard to find. Livestock animals eat unnatural diets to make them heavier and ship them to market sooner, and they’re injected with hormones and antibiotics. Fruits, vegetables, and grains are genetically modified to grow faster and larger, and they’re sprayed to keep pests and fungus away.

Organic foods can be significantly more expensive than supermarket foods, and you may wish to vary your eating with the seasons, as organic produce in season is less expensive. If you have a farmer’s market in your area, you’ll find very fresh, organic produce for a reasonable price. Local sources for meat and dairy products are often organic as well, but may not be available in some areas.

You might be asking yourself whether you have to buy everything organic. Certain foods are treated with more chemicals than others, and these are the foods that you should consider buying organic. For these foods, washing, peeling, and cooking do not significantly reduce chemical residues, so these foods are called the dirty dozen or the crucial dozen:

  • Peppers
  • Celery
  • Grapes
  • Fruits with pits, such as apricots, peaches, and nectarines
  • Farm-raised meats such as beef, chicken and pork
  • Potatoes
  • Dairy products
  • Coffee
  • Berries
  • Apples and pears
  • Tomatoes and carrots
  • Spinach and salad greens such as lettuce and kale

No matter the source, be sure to wash all produce with a fruit and vegetable wash, which can be found at most supermarkets and health food stores.

For foods with low pesticide residue levels, buying organic isn’t as vital. These dozen foods lose the residue with thorough washing, peeling, or cooking:

  • Onions
  • Bananas
  • Kiwi
  • Corn
  • Mango
  • Melon
  • Grapefruit
  • Pineapple
  • Asparagus
  • Broccoli
  • Cabbage
  • Avocados

While organic is ideal, it’s not always necessary to spend the extra money. Which foods do you buy organic, or not?

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