Is it Safe to Eat Raw Potatoes?

Most people enjoy eating potatoes either baked with a little butter or sour cream, broiled, mashed, or fried into tasty, but unhealthy, French fries. On the other hand, some renegade souls like to bite into a potato as most people do an apple - and savor its raw insides. This may satisfy their primal urges, but is it smart? Is it safe to eat raw potatoes?

Is It Safe to Eat Raw Potatoes?

Even if you enjoy the taste, eating raw potatoes isnt such a good idea. Potatoes contain alkaloids, although these are most concentrated in the flowers and sprouts of the potato plant, rather than the tuberous portion that most people eat. At higher concentrations these alkaloids cause symptoms such as diarrhea, vomiting, cramping, seizures, hallucinations, headache, heart rhythm irregularities, respiratory problems, and even death.

Fortunately, the risk of poisoning from eating raw potatoes is low since most of the alkaloids are concentrated in the flowers and sprouts which people dont eat, but there have been cases of alkaloid poisoning from drinking potato-leaf tea or eating green potatoes. Green areas on a potato are an indicator that the tuber has accumulated more alkaloids. Usually these alkaloids are most concentrated in the skin of the potato - so peeling it reduces the risk of toxicity.

Even if you were to eat a green potato, its unlikely youd develop alkaloid toxicity since the levels are still low, but if you eat them in large amounts or eat them frequently, you could accumulate alkaloids in your bloodstream with unknown consequences.

Reducing Alkaloid Exposure from Potatoes

To reduce the amount of alkaloids you get from eating potatoes, cook them instead of eating them raw. Heat decomposes the alkaloids that can accumulate and cause toxicity. Peeling the outer skin off the potato reduces alkaloids too. Cutting off green areas from the potato that have accumulated more toxins helps too.

Eating Raw Potatoes: The Bottom Line?

If you eat a raw potato on occasion, its unlikely to harm you, but its best to not make a habit of munching on raw tubers since alkaloids can accumulate in the body over time. Eat your potatoes baked with a little heart-healthy salsa and broccoli on top. Youll be doing something healthy for yourself.

References:

Regulatory Toxicology and Pharmacology. Volume 41, Issue 1, February 2005, Pages 66-72.

How To Make Soy Nuts

Are you looking for an inexpensive and nutritious snack food? A serving of roasted soy nuts contains around twelve grams of protein and is a significant source of isoflavones and omega 3 fatty acids. Plus, theres nothing easier than making your own dry roasted soy nuts at home in your oven. Instead of reaching for an unhealthy snack food, you can snack on a handful of delicious, homemade soy nuts. Heres how to make soy nuts in your own kitchen:

Purchase your soybeans.

Purchase a bag of dry soy nuts at your local grocery store or natural food cooperative. Soybeans are quite inexpensive and youll find them to be quite versatile.

Soak your soybeans.

Soybeans need to be soaked overnight in order to soften them in preparation for roasting. Fill a big stainless steel pan full of water and soak your soybeans at room temperature for at least eight hours. Remove them from the water and place them on a towel to soak up any excess water.

Roast your soybeans.

Place your drained soybeans in a single layer on the bottom of a baking pan. Place them in the oven and bake at 200 degrees Farenheit for about two and a half hours. You should check the pan every thirty minutes and gently stir the soybeans to prevent overcooking. Your soybeans should be removed from the oven when theyre still soft and golden brown in color. Upon cooling, they will reach their final crisp state.

Add seasonings and spices.

Seasonings are best added while your soybeans are still warm. Sprinkle with salt and your choice of spices. Some interesting ones to try include cumin, curry, garlic, onion powder, chili powder, or barbeque powder. Experiment a bit with different combinations until you come up with one that suits you.

Your freshly roasted soy nuts are best stored in the refrigerator to prevent the oil from turning rancid. Roasted soy nuts have a third less fat than peanuts and are great to carry on camping trips, place in your childs lunch box, mix into homemade trail mix, or just eat them straight out of the container. Theyre a very satisfying and filling snack when you dont have time to eat a full meal. Plus, you can save money by making them yourself.

Now that you know how to make roasted soy nuts, youll be able to avoid feeding more coins into the vending machines at work and can experience the health benefits that soybeans have to offer.

Should You Exercise at Night?

For most people exercising first thing in the morning works best - to get it out of the way and ensure that it gets done. Unfortunately, sunrise workouts dont work for everyone. Not surprisingly, some people have a hard time getting their body moving in the morning, while others exercise later in the day because of family and work obligations. What are the benefits and drawbacks of exercising at night?

Should You Exercise at Night?: The Benefits

When you exercise at night your muscles are usually more supple than they are first thing in the morning. It can be difficult to lift weights or do push-ups so early and you may have a hard time really challenging yourself. An evening workout gives you an advantage because youre less stiff and already warmed up.

Are you always rushed in the morning? You may have more time to do a focused workout later in the day. Its hard to concentrate on your form early in the morning when youre watching the clock because you have to get to work on time.

Evening workouts may work well for gym rats. Its easier finding a parking place and an empty piece of equipment if you go later in the evening - which can make a workout more pleasant.

The Disadvantages of Exercising at Night

One of the biggest problems with working out at night is it can make it makes it difficult to sleep. Levels of stress hormones like cortisol and norepinephrine rise during exercise, but drop a few hours later. If you exercise too close to bedtime, you may have a problem sleeping because your cortisol levels are still high. To avoid this, work out at least three hours before hitting the sack if at all possible.

Some people argue that exercising at night burns less fat than a morning workout on an empty stomach. Some studies support this, but, in the bigger scheme of things, it wont make or break your exercise program. The key is to get the job done - whenever youre able to do it. Exercising at night is better than not working out at all.

Finally, if you work out at night, theres the risk of not exercising at all because youre tired or otherwise unable to fit it in. Its important to stay motivated and disciplined if you work out later in the day.

Morning or Evening?

For most people, morning workouts have some advantages, but exercising at night is better than not working out at all. The bottom line? Just do it.

Why Rats Cant Vomit

No one enjoys vomiting and theres actually one animal species that never has to deal with this unpleasant symptom. The rat! The rat is one of the few animal species that lacks the ability to vomit.

There are several reasons why the rat is unable to vomit. In humans, vomiting requires the action of the abdominal muscles and the diaphragm to put pressure on the stomach to expel its contents. It also requires contraction of the muscles of the esophagus to open the junction that lies between the stomach and the esophagus. The rats diaphragmatic muscles are unable to coordinate as a unit to produce the contractions of the diaphragm required to put pressure on the stomach for food expulsion. Plus, the barrier that lies between the stomach and esophagus in the rat is so strong that the esophagus cant generate the strength to overcome it. Rats also lack a "vomiting center" in the brain which humans have. The vomiting center serves to connect and coordinate the nerves and muscles involved in the process of vomiting. This coordinated system is lacking in the rat.

Since vomiting serves the protective mechanism of ridding the body of toxic substances, whats a rat to do? Because of the limitation of being unable to vomit, the rat has developed super efficient food avoidance behaviors to avoid ingesting a potentially toxic substance. The have a very acute sense of taste and smell which allows them to sense foods that might be harmful to them using these senses. They have a tendency to eat small amounts of a food initially and it they experience any symptoms of illness, theyll avoid that food in the future. Another strategy they use is eating clay and other non-food items which helps to bind some of the toxins in the foods they eat so they cant exert their harmful effects.

Interesting enough, not only can rats not vomit, they also cant burp or expel entrapped air for the same reasons listed above.Fortunately, because of their acute sense of taste and smell and their ability to ingest non-food items to bind toxins, theyve been able to function normally despite their inability to vomit.

Is the rat the only mammal thats unable to vomit? There are a few other mammals that lack this ability, most of them in the rodent family. These include the house mouse, guinea pig, and rabbit. These would make great house pets if you dont want to deal with the presence of vomit on your brand new carpeting!

A Healthy Breakfast for Kids Theyll Enjoy

Are you looking for a healthy breakfast for kids that you dont have to force them to eat? New research shows that kids enjoy eating a low sugar-cereal with fruit, and its better for them than the sugary cereals targeted specifically to kids.

Many breakfast cereals made for kids are high in sugar and have little nutritional value. But according to a study published in the journal Pediatrics, kids enjoy low-sugar cereal such as Cheerios or Corn Flakes as well as less healthy ones like Fruit Loops and Count Chocula that are loaded with refined sugar.

Low-Sugar Cereal as a Kids Breakfast Food is Put to the Test

Researchers assigned kids to two groups. One group ate a low-sugar cereal, while the other ate one of the many high-sugar cereals designed for kids. The children were also given free access to milk, chopped fruit and orange juice, At the completion of the meal, the kids were questioned about how much they enjoyed their breakfast.

The results? The kids who ate the low-sugar cereal were more likely to add fresh fruit to their meal, and they were just as likely to say they "liked" or "loved" their breakfast as kids who ate the less healthy, sugar-laden cereal. Only 8% of kids who ate the sugary cereal ate fruit compared to 54% of kids eating the low-sugar version. The kids in low-sugar group also ate less overall than those who ate the super sweet cereals.

A Healthy Breakfast for Kids: Low-Sugar Cereal is a Winner

Kids enjoy cereal, and its fast and easy to prepare. When you give kids a low-sugar cereal, they get less refined sugar but still get a source of vitamins and fiber as well as calcium from the milk. Add some fruit, and it gives kids extra antioxidant power to start the day. Its a good way to get kids to eat more fruit too.

A Healthier Breakfast for Children: The Bottom Line?

Choose breakfast cereal wisely, serve it with fruit, and you can feel good about sending your kids off to school with enough energy - and less refined sugar - to start their busy day.

References:

Medical News Today. "When Given Low-Sugar Cereals, Children Will Eat More Fresh Fruit".

Is Sobe Green Tea in a Bottle Healthy?

More people are discovering the benefits of drinking green tea, but not everyone has the time to brew their own at home. Fortunately, grocery stores carry a variety of bottled teas to meet the growing demand for a quick serving of green tea. One popular choice is Sobe Green tea in a bottle. Is drinking Sobe green tea a healthy alternative to brewing your own?

Is Sobe Green Tea Healthy?

Sobe green tea may taste good, but its not one of the healthier choices when it comes to bottled teas. Why? A twelve ounce bottle of Sobe green tea has a whopping thirty-two grams of sugar added to it. For that amount of amount of sugar, you could have thirteen Hersheys Milk Chocolate Kisses instead. A twelve ounce bottle of Sobe green tea has 120 calories which is not much less than the calories in a soft drink. If youre drinking green tea for your health, Sobe green tea doesnt make the grade.

The Other Problem with Bottled Teas

Its the polyphenols, particularly EGCG, that make green tea such a healthy drink. Unfortunately, bottled teas, including bottled green and white teas, are pretty low in these healthful compounds. According to a study conducted by the USDA, brewed, loose leaf green tea has almost 78 milligrams of EGCG per 100 grams of liquid. Compare that to only 4 milligrams in an average serving of bottled tea. The health value drops even lower when you consider the amount of sugar some prepared teas have in them. Bottled teas dont compare favorably to fresh brewed tea when it comes to health benefits.

A Better Alternative: Honest Green Tea

The one bottled tea that has respectable amounts of EGCG is Honest Green Tea which has over 70 milligrams in a single bottle " quite a bit more than its nearest competitor. Most Honest Green teas are only lightly sweetened or sugar-free, so they offer less of a carb load and are lower in calories. Perfect for the health conscious tea drinker.

Sobe Green Tea in a Bottle: The Bottom Line?

Switch Sobe green tea for Honest green tea and save yourself some calories and carbs. Youll get a healthy dose of polyphenols that you wont get when you drink Sobe green tea.

References:

http://www.dietfacts.com/html/nutrition-facts/sobe-green-tea-herbal-drink-can-3035.htm

Can Too Much Phosphorus Shorten Lifespan?

Now theres another good reason not to pop the top off a soft drink can. Dark cola drinks and sodas contain high levels of phosphorus - and a new study shows that too much phosphorus could lead to premature aging and an early death - at least in mice.

In a study published in the FASEB Journal, researchers found that mice lacking a gene that lowers phosphate levels in their blood stream - and those fed a high phosphate diet -lived shorter lives than mice with lower levels of phosphate in their bodies. Scientists are now wondering if high phosphate levels could shorten lifespan in humans too.

A certain amount of phosphorus is needed by the body as a component of ATP - the energy molecule that drives cellular reactions and supplies the energy that allows muscles to contract. Phosphorus is also found in bones and teeth. On the other hand, too much phosphorus is a problem since it can lower bone density and increase the risk of osteoporosis.

Unfortunately, the average soft drink contains significant amounts of phosphorus - in the form of phosphoric acid - and one study showed that women who drink dark colored soft drinks have lower bone densities. Researchers believe its not so much the phosphorus in soda thats the problem, since other foods that are high in phosphorus dont necessarily decrease bone density.

When phosphorus is comes from sources such as soft drinks that lack calcium the phosphorus binds to the calcium thats already present in the body and keeps it from being adequately absorbed. Some experts believe that the negative effects of too much phosphorus could be offset by adding more calcium to the diet.

More research is needed to determine whether too much phosphorus shortens life span or causes premature aging in humans, but its still a good idea to avoid drinking soft drinks - especially for people at high risk for osteoporosis. Not only is there little nutritional value in a can of soda, it also contains high fructose corn syrup. Plus, the extra calories add up all too quickly. Consider this finding one more reason to give up soft drinks.

References:

http://www.medicalnewstoday.com/articles/186796.php
Biofactors. 2004;21(1-4):345-55.
http://www.medscape.com/viewarticle/461898

Staying Active Offsets the Effects of Salt on Blood Pressure

Do you have salt-sensitive high blood pressure? People who have this type of hypertension can have substantial rises in blood pressure when they eat too much salt. Even normal people will have some rise in blood pressure when they take in too much sodium, but for people with salt-sensitive hypertension, this increase is even greater. More disturbingly, people who have this type of sodium-sensitive blood pressure have a three times greater risk of having a heart attack. One more reason to eat a low-sodium diet.

Effects of Salt on Blood Pressure: Physical Activity May Help

According to a new study, the effects of a high sodium diet on blood pressure can be offset to some degree by staying more physically active. Researchers measured blood pressures on 1,906 individuals for two weeks. During week one, they followed a low-sodium diet and then switched over to a high-sodium one during the second week. They also tracked their level of physical activity.

The results? They found that systolic blood pressures decreased as levels of physical activity rose during the time the participants were on a high-sodium diet. There was also a dose-dependent response. The more active they were, the greater their reduction in systolic blood pressure. Physical activity seems to offset the effects of high salt intake.

What does this mean if you have salt-sensitive hypertension? It shouldnt be justification for eating a high-salt diet, but it should encourage you to get out your exercise shoes and get moving. Exercise has multiple benefits on the heart - and regular, aerobic exercise reduces blood pressure whether or not you have salt-sensitive high blood pressure.

If you do a vigorous workout, you can consume a little more sodium since youll be losing some through sweat, especially if youre exercising in the heat and youre a heavy sweater - but dont go overboard. Leave the salt shaker off the table, theres already too much sodium in prepared foods.

The Bottom Line?

Its important for everyone to stay physically active, but its especially important if you have salt-sensitive hypertension. Talk to your doctor before starting an exercise program, especially if your blood pressures arent well-controlled.

References:

Nephrol. Dial. Transplant. (2007) 22 (4): 992-995.

Doctorslounge.com. "AHA: Physical Activity Attenuates Salts Impact on BP"

Four Tips for Dealing with an Oily Face

Do you have an oily face that shines more than it glows? This is a common problem for young people, although oily skin can be a problem at any age. It seems that no matter how you cleanse, the oily shine is always there - not to mention the break outs. Fortunately, dealing with an oily face doesnt have to be so difficult. By making a few simple changes to your skin care routine you can reduce the greasy shine and breakouts that are so often a problem with an oily face.

Stop Touching Your Face.

Many people put their hands on their face without thinking about it. This is a big contributor to breakouts. Train yourself to keep your hands off of your face, and wear your hair off of your face as much as possible to reduce exposure to oil. If you have an oily face, resist the urge to get a hair cut with bangs that hang down across your forehead.

Stop Overcleansing.

Its important to keep oily skin clean, but cleansing too aggressively can be counterproductive. If you completely remove the protective layer of oil on your skin, the sebaceous glands respond by pumping out more. Use a gentle, oil free soap or cleanser and a mild astringent and cleanse only twice a day. Follow up with a light, oil- free moisturizer only in the driest areas of your face such as under the eyes. Resist the urge to scrub off every last trace of oil, but be diligent about cleansing. Never go to sleep without removing your makeup if you have an oily face - no matter how tired you are.

Change Your Makeup.

An oily face needs light, oil-free foundation - if you use foundation at all. With oily skin its best to use as little makeup as possible. Instead of using a foundation, use an oil-free pressed powder to even out skin tone, cover flaws, and reduce shine. If you need more coverage in areas, use an oil-free concealer. The less gunk you apply to an oily face, the better.

Once a Week, Use a Clay Mask.

A clay mask is good for soaking up excess oil, but should be used only once a week. You can buy a clay mask at most drugstores and cosmetic counters, but its simple to make your own using a Fullers earth clay. You can find various recipes on the internet.

If you have an oily face thats prone to frequent breakouts, ask your doctor if youre a good candidate for Retin-A. Retin-A can be highly effective for reducing the frequency of annoying breakouts.

How to Use a Light Box for Winter Depression

Light therapy is effective for treating winter depression, also known as seasonal affective disorder, and recent studies show it may help the symptoms of non-seasonal depression too. Winter depression is triggered by low levels of light, which changes the bodys natural biological clock leading to mood disturbances, lack of energy and fatigue.

To help shake off the winter blues, some people use a light box. These boxes, designed for people who suffer with seasonal affective disorder, provide 10,000 lux of light to mimic natural sunlight and help boost mood. Unfortunately, not everyone understands how to get the full benefits from light therapy box. Heres how to use a light box for winter depression and get the most benefits.

How to use a Light Box for Depression in the Winter

Always purchase a light therapy box from a reputable company. Choose a model that has 10,000 lux of illumination and an ultraviolet light filter that filters out U.V. light that could damage your skin and eyes. If your eyes are sensitive to light, choose a model that has a light diffuser. Look for a model thats been tested and proven to work in clinical trials. Dont base your selection only on price.

Once you have a light box, use it first thing in the morning. In winter, the sun rises later than it does in the summer, and you can compensate by using a light box right after you wake up. Keep the light box about 32 inches away from you, and use it for thirty minutes a day, being careful not to stare directly into the light.

If youre not getting benefits after 14 days, increase the time you spend in front of the light therapy box to 60 minutes a day. Once you get benefits, continue using the light box for that length of time every morning until light levels increase and the days become longer in the early spring. To avoid the winter blues, youll need to re-start the light box treatments again as light levels go down again in the fall.

Light Box Therapy for the Winter Depression: The Bottom Line?

Always talk to your doctor before starting light box therapy. Its safe, but some people may have conditions or take medications that increase light sensitivity. Make sure you have your doctors blessing before using a light box.

References:

Cochrane Database Syst Rev. 2004;(2):CD004050.

Medscape.com. "The Truth About Seasonal Affective Disorder"

Health Benefits of Papaya: Can it Prevent Cancer?

Could the papaya fruit one day be used to treat cancer? University of Florida researchers hope so. According to a recent study, this tasty tropical fruit packs a punch against cancer in the laboratory - and could soon be tested in animals and humans.

Health Benefits of Papaya Extract: The Study

Scientists at the University of Florida created a papaya extract out of dried papaya leaves and tested it on ten different types of cancer cells using four different strengths of papaya extract. The results? After twenty-four hours, the papaya treated cancer cells had slowed down their growth - and the more papaya extract they received, the more their growth and replication was halted. Even better, the papaya extract slowed down cancer cell growth without harming normal, non-cancerous ones.

The Health Benefits of Papaya for Cancer: How Does It Work?

Papaya extract boosts levels of proteins called cytokines which affect the way the immune system functions. Because the immune system is so important for stopping the growth of cancer, it isnt surprising that papaya extract would slow down the proliferation of cancer cells. It also seems to directly stop tumor growth by causing cancer cells to die.

The Health Benefits of Papaya: Can It Treat Other Diseases?

Researchers are hopeful that papaya extract could also be used to treat other diseases. Because it increases production of cytokines, it may be useful for fighting the inflammation associated with some automimmune and inflammatory diseases. The papaya is truly a versatile fruit when it comes to health.

Papaya Extract for Treating Disease: The Bottom Line?

Papaya extract looks promising, but animal and human studies need to be completed before firm conclusions can be drawn. For now, the best way to eat papaya is to enjoy it fresh from the produce stand. Its a good source of the antioxidant vitamins A, C, and E and the B-vitamin folate. It also contains two enzymes called papain and chymopapain which play a role in reducing inflammation in the body.

All in all, eating papaya is a good thing whether you have cancer or not. The next time youre at the grocery store, pick up some of this luscious fruit and enjoy its many health benefits.

References:

http://www.physorg.com/news187372336.html

A Better Way to Change Child Eating Habits?

Getting kids to eat healthy can be a challenge, and parents have different ways of approaching this issue - but watch out. According to a new study, being too restrictive with what you allow your kids to eat can backfire and cause them to adopt poor eating habits in the long run.

Child Eating Habits and Parental Influence

Researchers at the University College in London questioned 213 moms of young, school-age kids about their kids food choices and their responses to food. They were particularly interested in whether kids avoided certain foods, ate very slowly or rapidly, and whether they were unwilling to eat certain foods.

The results were enlightening. Kids who had moms who were overly restrictive in what they allowed them to eat were more likely to be overindulgent eaters. Conversely, kids with moms who nag them to eat are more likely to be picky and fussy about food - and more prone to be underweight. Of course, these results dont necessarily show a cause and effect relationship. Moms are more likely to be nag kids to eat who are already underweight.

Are There Better Ways to Change Child Eating Habits?

There may be better ways to change poor eating habits in a child that dont involve being overly restrictive or nagging kids to eat more of the right foods.

One of the best ways to change poor eating habits in a child is to teach them early on about nutrition and get them involved in choosing healthy foods. Take them with you grocery shopping, and turn it into a game. Challenge them to show you which foods are healthy and which arent. Let them help with meal planning and allow them to pick out the items needed to prepare the evening meal.

To change a childs eating habits in a positive ways, dont use food as a reward or a punishment. One bad habit that many parents are guilty of is using sweet treats like cookies and candy as a reward for good behavior. This sends the message that sweet foods are a good thing. Likewise, dont punish a child for not finishing their veggies since this will give vegetables a negative connotation in a childs mind.

Getting Kids to Eat Healthy: The Bottom Line?

Teach kids to appreciate nutritious foods early on in life so theyll make the right choices later on - and be all the healthier for it.

References:

Medscape. "Moms Mealtime Tactics Tied to Kids Eating Habits"

The Purple Fruit that Reduces Muscle Soreness After Exercise

Muscle soreness after working out is a common problem - and it can make it a real challenge to get around for a few days. Its not uncommon to feel a little achy when you first start working out or when youve pushed yourself harder than usual. No one knows exactly what causes muscle soreness after exercise, but the consensus is that it comes from micro-tears in the muscles due to overuse. When these tiny muscle tears occur, it leads to inflammation and swelling - along with pain and stiffness that can last up to a week.

Is there any way to prevent soreness after working out, or at least, make it more bearable? A new study out of New Zealand shows that blueberries help to reduce damage to muscle fibers that comes from too much exercise. Researchers exposed stressed skeletal muscle fibers to extracts from a variety of fruits - including blueberries.

They found that when muscle fibers were exposed to blueberry extract they didnt experience the same oxidative stress and muscle damage thats normally seen with intense exercise. The response was dose dependent. The more blueberry extract the muscle fibers were exposed to, the less damage they sustained. In other words - the more blueberries - the better.

Why would blueberries reduce muscle damage and, possibly, soreness after a workout? Blueberries are a good source of polyphenols - natural chemicals that have antioxidant activity. Since overstressed muscles generate free radicals, exposing the muscle cells to polyphenols reduces the amount of damage they sustain - which decreases inflammation and after workout soreness.

Of course, this experiment was done on muscle cells in the laboratory - not live humans. More research is needed to see if the same effect occurs in the human body and how much blueberry extract is needed to offset this damage. Some small studies show that the polyphenols found in other fruits such as the pomegranate reduce muscle soreness after exercise and allow greater recovery of muscle strength after resistance training.

The bottom line? If you do a tough workout, start the morning with a bowl of blueberries. They may help to reduce muscle damage, while offering other health benefits as well. Look for these versatile and nutritious berries the next time youre at the Farmers market.

References:

http://www.nutraingredients.com/Research/Blueberries-may-protect-muscles-from-exercise-damage

The Tasty Health Benefits of Guava

When you visit the produce stands these days, there are a mind boggling array of choices and an ever expanding display of superfruit and exotic offerings - each with its own unique taste and nutritional benefits. One tasty fruit to look for among the tempting array of offerings is the guava fruit. Not only is this fruit a delight to the senses, it also has some pretty powerful nutritional properties. What are the health benefits of guava fruit?

The Health Benefits of Guava: Its Rich in Carotenoids

Guava fruits come in a variety of different types - some with a green exterior in the case of the green apple guava - and others in shades of oranges and pinks. Always choose guavas with more orange or pink coloration since this is a sign of higher concentrations of carotenoids. Carotenoids - commonly found in carrots, pumpkin, and sweet potatoes - are strong antioxidants that also help to boost the immune system. They also improve night vision and help to prevent macular degeneration of the eye. Most people dont get enough carotenoids in their diet and guava is one sweet way to do it.

The Health Benefits of Guava: More Vitamin C than an Orange

To boost vitamin C levels, most people reach for an orange; but they may be better off going for a guava. One guava has three to four times the vitamin C found in the Florida citrus fruit. Vitamin C is one of the most important antioxidant vitamins and also helps to boost immunity - although it isnt a cure for the common cold as it was once thought to be. Vitamin C helps to boost collagen production so skin stays younger look, and even increases the absorption of iron from food. Its a vitamin with a lot of important functions -and the guava fruit has plenty of it.

The Health Benefits of Guava: Low Calorie and Fiber Rich

An average sized guava fruit has only fifty calories, yet its packed with fiber to keep you full longer. Its sweet taste is as satisfying as other sweets, so it makes a great dessert substitute. Dice it up and add it to plain yogurt or cottage cheese for a guilt-free, low calorie dessert. It tastes great in hot cereal too.

The Bottom Line?

Whats not to love about the guava fruit? Give this fleshy fruit a try the next time youre at the grocery store.

References:

http://www.nutritiondata.com

Four Unhealthy Coffee Shop Treats to Avoid

Coffee shops are not the healthiest places to eat breakfast, but they are convenient. The problem is - once you guzzle down that high calorie coffee drink you may already be up five hundred calories - so you have to be careful what you eat with it. If youre not careful, you could easily turn a quick breakfast into a high calorie splurge - and not even know it. Here are three unhealthy coffee shop foods youre better off passing up at breakfast or any other meal.

Unhealthy Coffee Shop Food: Scones

A blueberry scone may be fun to dip into coffee, but it does nothing for the waistline. If youve ever held a scone in your hand you know how heavy and dense it can be which means its also dense in calories. The average scone has 450 calories and nine grams of fat - not to mention 35 grams of sugar. Add that to the five hundred calorie drink and youve already eaten more than half of a days calories at one meal. To burn off that many calories, youll have to walk more than four hours. Who has time for that?

Unhealthy Coffee Shop Food: Bran Muffins

They sound innocent enough - after all theyre made with bran. The sobering reality is that the banana bran muffin at Starbucks has 410 calories and 36 grams of sugar. The only good news is you do get six grams of fiber. Unfortunately, even the heart healthy fiber doesnt make up for the very heart unfriendly 440 milligrams of sodium. Again, you need to do a lot of walking to burn of one of these babies.

Unhealthy Coffee Shop Food: Bagel with Cream Cheese

The average sized plain bagel with cream cheese has 460 calories and ten grams of saturated fat. You can lower those calories slightly by substituting low fat cream cheese, but this wont compensate for the surprising 590 milligrams of sodium it contains. Its not good for your blood pressure, your heart, or your waistline. Heck, its not good for anything. If youre concerned about your health, choose another option - unless youre up for a splurge.

Unhealthy Coffee Shop Food: The Bottom Line?

Dont risk blowing a days calories in one place with these calorie inflated coffee treats. Theyre high in carbs and fat, and weak on nutrition - not a good combination. When youre at the coffee shop, look for packages of nuts, a fruit cup, fresh fruit, or yogurt. Not only will you take in fewer calories, but youll get some vitamins too.

Review of Vitamuffin Sugar Free Chocolate Muffins!

Im always looking for delicious, healthy desserts that are low in calories and fat. Thats why I was pleased to find Vitamuffin velvety chocolate, sugar free muffins at my local grocery store. I was immediately attracted to the eye catching box which showed a photo of a chocolate muffin which was proclaimed to be sugar free on the box. Who needs added sugar? These healthy muffins are sweetened with maltitol which gives them a sweet taste without all the calories and carbohydrates that can add excess weight and increase the risk of certain diseases.

After carefully checking the nutritional profile of sugar free Vitamuffins, I was quite impressed with what I saw on the label::

Calories 80
Calories from fat 15
Net carbohydrates 6 grams
Sodium 240 mg.
Protein 5 mg.
Fiber 7 grams

This is an excellent nutritional profile compared to most desserts on the market. It also boasts 15 vitamins and minerals and is trans fat free.

Without hesitation, I placed theVitamuffin box into my cart.

Im like a child when I have a new, healthy dessert to try! As soon as I got back to my car, I immediately opened one of the clear plastic containers and "sampled" a bite of the chocolate Vitamuffin healthy muffin. It had a soft, moist, rich chocolate taste that really satisfied my sweet tooth. I could imagine heating one up in the microwave, adding a little sugar free vanilla ice cream, a sprinkle of nuts, and whipped topping to create a decadent yet, healthy, dessert treat. I could also imagine having these muffins for breakfast as an alternate to cereal or a cereal bar. Theyre also a nice treat to take to work to enjoy with a mid morning cup of coffee or hot tea.

I was excited to learn that Vitamuffins come in several flavors including Apple Berry Bran, Blue Bran, tangy Cran Bran, Multi Bran, and sugar-free Banana Nut Muffins. The one drawback to Vitamuffins is these healthy muffins are a bit expensive. For a box of four muffins, I paid $5.99 at my local grocery store which comes to around $1.25 per muffin. To me, this is not an unreasonable price to pay for convenience.

All in all, I really enjoyed sugar free, chocolate Vitamuffins and will probably purchase them on a regular basis. I would recommend these delicious, healthy muffins to anyone who wants a delicious, decadent tasting, chocolate treat without all the calories, fat, and sugar.

Does Soap Kill Germs?

When you were young, your mother probably told you to wash your hands before you eat to kill germs. It was good motherly advice, and you probably did as you were told. But was mom really right when she offered those words of wisdom that have been repeated by mothers for centuries? Does soap kill germs - or not?

Does Soap Kill Germs?

Mom was right - sort of. Regular hand and bath soap doesnt really germs, it but it dislodges them from the surface of the skin so they can be washed down the sink. Even after rinsing your hands thoroughly under running water to remove the soap, some bacteria and other microorganisms still remain on the skin. Thats why its important to use a paper towel to dry your hands thoroughly - to remove any organisms that remain.

On the other hand, antibacterial soaps do kill bacteria and "germs" - but theres a problem with these soaps. They contain an antibacterial chemical called triclosan. Triclosan encourages the growth of antibiotic-resistant bacteria, and its not healthy for humans or the environment. It acts as a hormone disruptor in the bullfrog - and possibly other species as well. Because of this, some experts recommend that antibacterial soaps only be used in institutions and health care settings.

The good news is this. If you do a thorough job of hand washing, theres no need to use antibacterial soaps or wipes to reduce the risk of infection. Washing with plain hand soap is still one of the most effective ways to reduce the spread of infection - without fostering the growth of antibiotic-resistant bacteria.

Wash Your Hands Well

When you wash your hands, wet your hands with warm water, and apply a generous amount of soap. Rub your hands together vigorously, and scrub each area of your hands up to the wrists. Dont forget to wash between your fingers and underneath your nails. Thoroughly dry your wet hands with a dry paper towel. Dont neglect this step since it removes any remaining bacteria that didnt slide down the sink when you rinsed.

Does Soap Kill Germs: The Bottom Line?

Soap helps to unseat germs from your hands, but it doesnt kill them directly. So use proper hand washing technique to make sure the bacteria and germs go down the sink or end up on the towel. It works.

References:

Aquatic Toxicology 80 (3): 217-227.

Mayo Clinic. "Hand Washing Dos and Donts"

Two Important Types of Medical Exam Your Doctor May Not Be Doing

When you visit your doctor for a physical, you hope that he or she is providing you with the best medical care possible. For the most part, doctors do a good job of answering the needs of their patients, but when it comes to general health maintenance some doctors fall short due to time constraints. Although some have questioned the importance of a regular physical exam, theres no doubt that problems can be picked up earlier when a patient is examined regularly. Ever wonder if there are important exams your doctor isnt doing? Here are two types of medical exams that all doctors dont do, but are critical for your long term health.

Types of Medical Exams: The Full Body Skin Check

This is one exam that could save your life, particularly if youve been a sun worshipper. A recent study published in Family Practice News showed that most malignant melanomas werent discovered by the patient, but were found during a routine full-body skin exam performed by a dermatologist. Many family physicians and internists fail to do this important screen during a physical exam which can leave small malignant melanomas undetected with potentially disastrous results. Melanomas can arise de novo as well as from pre-existing moles so its important that all moles be examined for signs of changes on a yearly basis and that other suspicious skin findings be noted. If your doctor fails to do this exam, make a yearly appointment with a dermatologist. It could save your life.

Types of Medical Exams: Digital Rectal Exam

This is one type of medical exam no one wants to talk about and few are going to ask their doctor to do it; but maybe they should. For males, this exam is important for checking the size and consistency of the prostate for enlargement or irregularities that might indicate prostate cancer. During the exam, a small sample of stool is taken to check for the presence of blood that could indicate a colon cancer or colon polyps. Prostate cancer and colon cancer are two of the most common cancers diagnosed in America and this type of exam can detect it at an earlier stage when its most treatable. Make sure your doctor is doing this test regularly if youre over the age of forty.

The bottom line? These two types of medical exams should be done on a yearly basis. Is your doctor following through?

References:

Family Practice News. September 15, 2009. page 28

Why You Should Give Yourself Permission to Nap!

In this hectic world where people are great sleep deprived, its important to give yourself permission to nap. Studies have shown that nappers are not only more healthy, but also seem to perform better on certain tasks requiring motor skills and creativity. If thats not enough to convince you, consider this. A Greek study recently showed that people who took a 30-minute nap at least three times a week had almost a 37% lower risk of dying of heart disease. This could be a powerful motivator for getting some good, old fashioned daytime shut eye!

Napping also seems to reduce stress and make your more efficient overall which is just another reason to give yourself permission to nap on a daily basis. Why are so many people in this country hesitant to do this? It seems like our culture frowns upon the practice of sleeping during the day. Not so in Europe! In fact, the masters of the practice of napping in Europe are the Spaniards. To their credit, the word siesta is Latin for sixth hour which corresponds to a midday nap. Even the Asian continent understands the benefits of napping. The current Japanese government promotes the practice of napping, recommending that people sleep for 20 minutes during the day to give a boost to their workplace productivity. It seems to work as Japan is one of the most productive nations in the world.

How long should a nap be in length in order to be effective? Its probably best to limit your nap to no more than 30 minutes to avoid falling into a deeper state of sleep. When you awaken prematurely from a deeper state of sleep, youre likely to feel groggy and even slightly disoriented. Thirty minutes is long enough to help you feel refreshed without keeping you from sleeping at your normal bedtime. At first it may be difficult to give yourself permission to nap as youll consider all the things you have yet to do. But consider the boost in productivity that 30 minute nap has the potential to give you!

How does a nap decrease your stress levels and make you more productive? Stressful events you experience throughout the day can increase your blood levels of the stress hormone known as cortisol. Daytime napping helps to decrease your cortisol levels, returning your body to a less stressed state.

So next time your job or the world in general has you down, dont fret about it, give yourself permission to nap and youll wake up with renewed vim and vigor!

Does Walking on Cobblestones Have Health Benefits?

Can walking on cobblestones make you healthier? It sounds unlikely, but theres some research to back it up. According to a study published in the Journal of the American Geriatrics Society, cobblestone walking helps to lower blood pressure - and could help older people stay on their toes.

Walking on Cobblestones: What are the Health Benefits?

According to Chinese medicine practitioners, cobblestone walking activates acupressure points on the bottom of the feet, which helps to reduce blood pressure, improve sleep, and lower stress levels. China has a variety of cobblestone walkways for this purpose, and people who live in China seek them out for a daily walk.

Cobblestone Walking is Put to the Test

In a randomized trial, researchers used special mats, made to reproduce walking on a cobblestone path - to duplicate the effects of cobblestone walking. A group of people over the age of sixty was asked to walk on the mat for an hour three times a week for a total of four months. Another group was asked to walk on a flat surface without cobblestones for the same amount of time.

At the end of this sixteen week study, the group that walked on the cobblestone mats had lower blood pressure scores and showed significant improvement in their balance. Many older people have balance problems - which increases their risk of falling. Walking on cobblestones could be a way to improve balance in older people - and help them stay more active.

How to Cobblestone Walk

Cobblestone walking mats are available online. The "stones" are made of molded plastic, which reduces the risk of injury from the rough edge of a real stone. Most experts recommend walking on the mat for thirty minutes a day. To make a complete cobblestone walking path, buy several mats and connect them together in a way that pleases you. To get maximal effects, walk on the mats without shoes. Most people find the sensation of the cobblestone under their feet to be soothing and relaxing. You can even cobblestone walk while watching television.

Walking on Cobblestones: The Bottom Line?

More research is needed, but cobblestone walking appears to have health benefits, particularly for older people. At the very least, its a good way to relieve stress - and stay active at the same time.

References:

Dr. Weil website. "Cobblestones: A Chinese Way to Walk?"

What Causes Headaches from Computer Use?

Do you often experience headaches from computer use? Youre not alone. A significant portion of the population is forced to deal with nagging headaches when they work on a computer too long. This can be a particularly frustrating problem for people who depend on a computer for their livelihood. What causes headaches from computer work?

Headaches From Computer Use: What Causes Them?

Most commonly, computer headaches comes from chronic eyestrain. Computer work forces the eyes to focus at a single distance for prolonged periods of time. This puts lots of strain on the ciliary muscles that control eye movements. Bad lightening and glare coming from the computer monitor also contributes to the problem of eyestrain - and the headaches that come from it.

Some people who experience eyestrain and recurrent headaches from computer use simply need to have their prescription changed. Others, who dont wear glasses or contacts, may need to get corrective lenses. You can even buy special computer glasses that have an anti-reflective coating to reduce glare, but see an eye doctor first to make sure a prescription isnt needed.

Headaches from Computer Use: Other Causes

Sometimes computer headaches come from muscle strain related to bad posture. Laptops are notorious for causing strained neck and back muscles, because you have to bend over more when using one. Re-evaluate your workstation, or have a professional do it, to make sure its ergonomically correct - and make any adjustments necessary to reduce back and neck strain that can trigger computer headaches.

Other tips? Dont forget to take frequent breaks to give your eyes, and neck and back, a break from being in one position too long. Keep a set of light hand weights nearby and do a few upper body exercises to target the neck and back muscles throughout the day. This will help to strengthen the strained muscles and make them more resistant to soreness. Yoga exercises also work well for reducing muscle strain.

Cause of a Headache: Its Not Always the Computer

Dont be too quick to blame it all on your computer. There are other causes of headaches. If the symptoms dont resolve, see a doctor to make sure theres not another reason why your head hurts all the time.

References:

Medicinenet.com. "Eyestrain May Cause Headaches"
Merck Manual. Eighteenth edition. 2006.

A Simple Way to Double Your Fitness Benefits

If youve been exercising for awhile, you may have reached a plateau in your fitness levels. If you continue to do the same workout in the same way day after day, not only will you stop seeing improvements in your fitness levels, you may actually experience an increase in body fat. Unfortunately, your body tends to adapt to performing the same fitness routine on a daily basis so you end up burning fewer calories at the same workout level. This is an example of body efficiency that you dont need.

Fortunately, theres a simple solution that can help you break through that plateau and even double your fitness gains. The solution is to split your cardio workout into two separate sessions on the same day. With this technique, theres no need to increase the total time of your workout, just how many times a day youre doing it.

This finding is the result a study conducted at the University of New Hampshire on 37 individuals. Half of the group did a single aerobic exercise workout lasting 30 minutes, while the second group divided their workout into two 15 minute aerobic exercise sessions carried out twice a day. The second group was found at the end of the study to have increased their fitness capacity after 12 weeks of this routine when compared to the first group.

Why is the split cardio routine more effective than a single cardio session? There are a variety of thoughts on this. Its possible that youre able to work at a higher intensity during a short session since the time period is shorter. In addition, intense exercise tends to raise your fat burning capacity for several hours after completion of the session. Scheduling two workouts at different times of the day means more time spent at a higher metabolic rate, meaning more fat loss for you.

Making the switch to a twice a day cardio workout can be a nice change of pace to your normal fitness routine. Performing the same routine on daily basis can make exercise into a mindless, uninspiring activity. A change in routine can sometimes spark new motivation and fitness inspiration in addition to jump starting your metabolism.

If youve seen your fitness performance drop off over time or have noticed youve gained a few pounds, you can use the twice a day cardio method to jumpstart your routine and start to see improvements in your fitness performance, endurance, heart rate, and your ability to burn fat. Give it a try!

Waiting to Have Sex is Healthier for Couples

Couples who have sex early in a relationship may not experience the same satisfaction as those who delay sexual gratification. Sex is only one part of a meaningful relationship, but more young couples these days are exploring their sexual compatibility before developing a deeper emotional bond with their partners - and this may decrease their satisfaction as a couple later.

Why Waiting to Have Sex May Be Better

According to a new study published in the Journal of Family Psychology, couples who have sex early in a relationship have less satisfaction later on - both emotionally and sexually.

By looking at data on over 2,000 married couples who took part in an online research project, they discovered that couples who had sex early in a relationship were less likely to be satisfied in their relationship and were more likely to have communication problems with their partner. They were also less likely to have a stable relationship than those who delayed sex until a deeper emotional bond was established. Even the quality of their sex lives was negatively affected by having sex early in the relationship.

Researchers found that the couples most likely to have high levels of sexual and relationship satisfaction were those who delayed sex until after marriage. The satisfaction level dropped by about half for couples who had sex prior to tying the knot. The designers of the study were careful to control for religious beliefs since this could play a big role in whether or not a couple has sex before marriage.

Why Do Couples Who Delay Sex Fare Better?

Researchers believe that having sex early in a relationship is detrimental because a couple hasnt had the opportunity to develop good communication skills, which are important for long-term stability and satisfaction in a relationship. Delaying sex gives a couple time to know each other on a deeper level and establish a level of trust before embarking on a sexual relationship.

The Bottom Line?

Having sex early in a relationship isnt a positive when it comes to long-term relationship satisfaction. Hopefully, young people will get the message that sex is better when it comes after a couple is committed. Sex before commitment could affect the long-term health of a relationship in a negative way.

References:

Eurekalert.org. "Couples Who Delay Having Sex Get Benefits Later"

How Long Does Your Blood Alcohol Level Stay High After Drinking?

If youve had a few glasses of wine at a party, you may be concerned about stepping behind the wheel of a car and for good reason. Even low levels of alcohol can reduce the ability to react appropriately to another car or pedestrian. The consequences of "drunk" driving can be traumatic and long lasting. This is why its so important to be aware of how much alcohol you can safely drink without fear of becoming an irresponsible or even worse, deadly driver. How long do alcohol content levels stay high after having a drink and when can you reasonably expect your blood level of alcohol to drop?

Although the rate at which the blood level of alcohol drops varies from individual to individual, in general, it takes a little over three hours for the body to process a large glass of wine and about two hours for the body to metabolize a pint of beer. Keep in mind that the blood level of alcohol a person has after drinking can vary considerably depending upon their liver function, metabolic rate, and tolerance to alcohol. Alcohol content levels also can be affected by how much food was eaten with the alcohol, how rapidly the drink was consumed, what medications were taken that day, as well as the presence of any other underlying medical conditions.

Although this gives you a general guideline as to how long you can expect your blood level of alcohol to remain elevated after drinking, its important to err on the side of caution and take whatever steps necessary to reduce the risk of intoxication. Alcohol should always be consumed with food to help slow down absorption and should be drunk as slowly as possible, preferably by taking small sips. Never leave a party or gathering immediately after consuming a drink. Its best to wait at least an hour to allow your blood level of alcohol to drop and to be sure youre not intoxicated. Even better, dont take any chances and have a designated driver if you plan on drinking any alcohol.

Keep in mind when you attend a party, its not necessary to have alcohol to enjoy it. The safest way to prevent a high blood level of alcohol is to substitute fruit juice mixed with seltzer water for alcoholic beverages. If you do want a taste of wine or alcohol, have one alcoholic drink and sip fruit juice spritzers after its gone. Itll feel good to wake up in the morning without a hangover. Plus, youll have benefited from all of the antioxidants in the fruit juice!

Whats More Important Diet or Exercise?

Whats more important diet or exercise? When it comes to losing weight, there are some people who arent enthusiastic about the idea of lacing up exercise shoes and sweating it out at the gym. Thats why diet pills that offer "instant results" are such a popular item -despite the fact that they dont work. There are really only two tried and true ways to shed those excess pounds and thats through lifestyle changes.

Exercise or Diet: Do You Really Need Both?

It depends on how long you want to keep it off. Dietary changes and calorie restriction alone will cause weight to come off in the short term, but the weight loss stops at some point and diet will no longer have its magical effect. This is what most people recognize as a weight loss plateau. It occurs because the body gradually adapts to a lower calorie diet -and fights back by slowing down the rate of energy burn. This is when exercise becomes important -to rev up the metabolism again.

Diet or Exercise: Can Exercise Alone Lead to Weight Loss?

Studies are mixed on this, although a recent study was encouraging. Researchers at Landmark Medical in Austin Texas found that people who exercised at a moderate pace at least four days a week for a minimum of thirty minutes lost an average of thirteen pounds over a two month period -without any calorie restriction or dietary changes. Unfortunately, there was no long term follow up to see how many of them regained it at the end of the eight weeks.

On the other hand, some people who use exercise alone to lose weight are disappointed to find that the scale doesnt budge. This could be because theyre gaining lean body mass, or, more disappointingly, because they arent losing anything at all. Many people overestimate how many calories they burn when they work out. Even the calorie displays on machines at the gym grossly overestimate how many calories a person uses while theyre on it. Plus, its tempting to throw in a splurge when youve worked out so hard. Those little splurges add up.

Whats More Important Diet or Exercise: The Bottom Line?

Theyre both essential if you want to take it off and keep it off long term. One may work without the other for short periods of time, but its unlikely to lead to lasting weight control. Do it the right way and combine the two.

References:

Journal Strength and Conditioning Research, 23: 2377-2380. 2009

Is it Safe to Eat Deli Meats During Pregnancy?

Pregnancy is a time when rules change as to what you can eat - and cant eat. Foods you once devoured without a second thought may be off-limits when youre eating for two. What if you crave a good deli ham sandwich complete with all the fixings? Is it safe to eat deli meats during pregnancy?

Deli Meats During Pregnancy: Are They Safe?

Most experts recommend pregnant women not eat deli meats, packaged lunch meats, or hot dogs unless they are re-heated to 160 degrees Fahrenheit or higher. Deli meats can be contaminated with bacteria called Listera that cause serious illness in pregnant women. This aggressive bacterial infection called listeriosis usually doesnt cause problems for people with a normal immune system who arent carrying a child, but in a pregnant woman it has a mortality rate as high as 25%. Listeriosis is also associated with pregnancy-related complications including miscarriage, early delivery, and stillbirth.

Fortunately, heating food to 160 degrees Fahrenheit or higher inactivates the Listeria bacteria. This means warming deli meats to the point theyre steaming hot before eating them. Other foods pregnant women should avoid because of the risk of listeriosis during pregnancy are soft cheeses, unpasteurized milk and dairy products, raw vegetables, and raw meats.

Listeria and Pregnancy: Why You Shouldnt Eat Subway Sandwiches When Youre Pregnant

Subway doesnt reheat their deli meats before serving them on sandwiches, so if you dine there, choose non-luncheon meat items such as roasted chicken, steak, or a meatball sandwich instead of cold deli meats. Subway is aware of this problem, and the employees can usually make recommendations about which items on their menu are safe for pregnant women to eat. The same goes for other deli-style restaurants. It doesnt take a lot of Listeria bacteria to cause listeriosis, so play it safe and enjoy deli meats only after theyre heated to 160 degrees Fahrenheit.

Listeria and Pregnancy: The Threat of Listeriosis is Real

Pregnancy is a time when women are susceptible to listeriosis - and it can affect not only their health, but the health of their unborn baby. Dont risk a bout of listeriosis. Make smart food choices - and prepare them properly.

References:
American Pregnancy Association. "Listeria and Pregnancy"
Merck Manual. Eighteenth edition. 2006.

Is Cottage Cheese Good for Weight Loss?

Cottage cheese is a popular food for people who are trying to lose weight. In fact, entire diets have centered around eating cottage cheese. This chunky, cheese curd product has a mild taste thats appealing to most people and can be "flavor enhanced" by adding fruit or various spices. Is cottage cheese good for weight loss?

Is Cottage Cheese Good for Weight Loss: Whats Good about It?

Cottage cheese is a healthy source of calcium, which does more than just build strong bones. According to some studies, eating dairy foods rich in calcium helps with fat loss because of the effect calcium has on fat metabolism. Cottage cheese is also a good source of casein protein, which makes it filling and satisfying.

There are other benefits to cottage cheese for weight loss. If you buy low-fat or fat-free cottage cheese, youll get less than 3 grams of fat and almost 30 grams of protein - all for under 200 calories. There arent a lot of foods that give you that much protein and calcium for so few calories.

Cottage Cheese for Weight Loss: Its Best in Moderation

There are some diets circulated on the internet that encourage people to eat large amounts of cottage cheese - to the exclusion of other foods. Not only is this an unhealthy approach to weight loss, it can lead to constipation from too little fiber - and nutritional deficiencies due to too much focus on a single food.

The best way to use cottage cheese for weight loss is to use it as a substitute for other high-fat dairy products and as a side-dish to replace high-carb white rice or white potatoes. Instead of having a baked potato with a lean chicken breast, have a serving of cottage cheese instead - along with a few vegetables.

Cottage cheese is also a good substitute where you would normally use sour cream or butter - and its a powerful breakfast food since it gives you a hefty shot of protein to get your satiety hormones working. Cottage cheese mixed with fruit is a good pre-workout snack that gives you both protein and healthy carbohydrates.

Is Cottage Cheese Good for Weight Loss: The Bottom Line?

Cottage cheese is an excellent food for weight loss as long as its part of an overall healthy diet. Stay away from fad cottage cheese diets, and eat cottage cheese the way it was meant to be enjoyed - in moderation.

References:

Nutrition data website.

Benefits of Apples: Can Apples Help You Lose Weight?

A big red apple can be a delicious, healthy treat when you have a craving for fruit, but the benefits of apples may go far beyond this is youre interested in taking off excess pounds. A red, delicious apple may be just the boost your body needs to take off those excess pounds. What are apples so beneficial for weight loss?

Benefits of apples for weight loss: Theyre low in calories.

A medium sized apple has a calorie content of around seventy calories. Although theyre higher in calories than some fruits and many vegetables, it can take some time to eat an entire apple. If you indulge in the average candy bar instead, youre going to get less than a third of a candy bar for the same amount of calories which youll probably eat pretty quickly.

Benefits of apples for weight loss: Theyre high in pectin.

Pectin is an indigestible soluble fiber that helps to promote good digestive health. It also promotes a sense of fullness, meaning youll be less likely to snack for several hours after eating a high pectin food. Fortunately, apples are loaded with pectin meaning youre less likely to reach for that high calorie chocolate cake after eating your apple. As a bonus, foods high in pectin also appear to lower LDL cholesterol which can reduce your risk of heart disease.

Benefits of apples for weight loss: Studies confirm its weight loss benefits

A study was performed where overweight women were given one of three dietary supplements which were pears, apples, or oat cookies to determine their effect on blood glucose levels and weight loss. The women given the apple and pear supplements were found to have a greater decrease in blood glucose levels as well as greater weight loss than those supplemented with oat cookies.

Benefits of apples for weight loss: They have a high water content.

Apples are a low caloric density food which means they have a concentration of water relative to their calorie content. This allows you to have a greater sense of fullness while taking in fewer calories. When you eat an apple before a meal, its been shown that youll consume less calories with your regular meal and are less likely to splurge on high carb desserts and other unhealthy food items.

As you can see, apples can be an excellent addition to a weight loss program. Why not see if they can help you lose those last few pounds?

Does Inactive Hepatitis B Increase the Risk of Liver Cancer?

If you have inactive hepatitis B, you may be at higher risk of liver cancer according to a new study. Hepatitis B is a chronic viral infection that leads to liver inflammation and, in some people, significant liver damage that ends in cirrhosis and death.

A certain number of people with hepatitis B become hepatitis B inactive carriers. This means they carry the hepatitis B virus, but they have normal liver enzymes and dont have signs of significant liver inflammation. Even though the hepatitis B is inactive, hepatitis B inactive carriers are still at higher risk for health problems since the virus can become reactivated in up to twenty-five percent of cases - which leads to active inflammation and even cirrhosis. This occurs most commonly in people with decreased immunity.

People with inactive hepatitis B are also at a higher risk of liver cancer. In a recent study that looked at over 20,000 people with inactive hepatitis B disease, the yearly risk of getting cancer of the liver was 0.06% or about six out of one thousand. The risk was higher in people who were older, those who drank alcohol, and those with higher baseline levels of a liver enzyme called ALT.

If you have chronic inactive hepatitis B, its important to get your liver enzymes checked every three to six months to monitor for signs of liver inflammation - which could indicate that the hepatitis B virus has become active. Interestingly, its not the virus itself that causes damage to the liver, but the immune response which causes inflammation and tissue damage. As long as theres no evidence that the virus is active, chronic inactive hepatitis B usually doesnt require treatment.

What about the higher risk of liver cancer with inactive hepatitis B? Theres no sure way to prevent it, but avoiding alcohol lowers the risk of developing cancer of the liver in people with inactive hepatitis B. The best action plan if youre a hepatitis B inactive carrier is to eliminate alcohol entirely from your diet and see your doctor at least every six months to monitor for signs of virus reactivation or liver inflammation. Dont assume because the virus is inactive, that youre no longer at risk for health problems.

References:

Family Practice News, May 1, 2010. page 42.

Get Rid of Garlic Breath by Changing What You Drink

Garlic tastes good - and its good for you. Studies show it helps to reduce the risk of heart disease, and it has anti-bacterial, anti-viral, and anti-inflammatory benefits. Unfortunately, all of those benefits come with a price - garlic breath. Most people will agree its not so pleasant being around someone whos just eaten a loaf of garlic bread or chewed on a clove of garlic - and the smell can hang around for hours - or even days. Can you stop garlic breath naturally - by changing what you drink?

Get Rid of Garlic Breath by Drinking Milk?

A recent study published in the Journal of Food Science concluded that getting rid of garlic breath could be as simple as drinking milk before and after eating garlic. Can it really be that simple?

Through laboratory testing, researchers discovered that milk neutralizes some of the odor-producing components in garlic that cause garlic breath odor - safely and naturally. Its a good reason to get a milk mustache if youre a garlic lover.

What Causes Garlic Breath Odor?

There are a variety of natural chemicals in garlic that cause breath odor including diallyl sulfide, allyl methyl sulphide, allyl mercaptan, and methyl mercaptan.

Is full-fat milk better than skim milk for getting rid of garlic breath odor?

Because whole milk is higher in fat, its better for neutralizing diallyl sulfide and allyl methyl disulfide since theyre fat-soluble compounds. Both skim and whole milk neutralize the other compounds in garlic that cause garlic breath odor.

To get maximum benefits, whole milk is an overall better choice for neutralizing smelly breath from eating garlic.

When Should You Drink the Milk to Stop Garlic Breath Odor?

When you drink a glass of milk plays a role in how well you neutralize the smell of garlic breath odor. Drinking milk after eating garlic has less odor-fighting power than drinking it at the same time youre eating it. Ideally, drink a little milk before eating garlic, some more during the meal, and a little after you finish.

Getting Rid of Garlic Breath: The Bottom Line?

Garlic is too full of health benefits to give up entirely. Eat garlic to your health, but wash it down with a glass of milk. The people around you will appreciate it.

References:

Food Navigator website. "Milk could stop garlic breath, says study"

The Many Advantages of Using a Rice Cooker

Cooking a healthy meal for your family can be a time consuming process, but its even more challenging to get a nutritious meal at a restaurant. If you want to feed your family without spending hours slaving over a hot stove, learn to take advantage of modern conveniences such as the microwave and slow cooker. By using these modern conveniences, you can simply add your chosen ingredients and let dinner cook while youre at work. Another convenient appliance that will shorten the time you spend in the kitchen is a rice cooker. What are the advantages of adding a rice cooker to your kitchen?

Rice is such an important part of so many dishes, particularly ethnic food such as Japanese, Chinese, and Indian cuisine. Whether you choose white rice, basmati rice, jasmine rice, or healthy brown rice, its filling, inexpensive, and adds texture to a variety of dishes. Although you can cook rice in a pan on the stove, once you prepare rice in a rice cooker youll never go back to the old-fashioned, laborious, stovetop method.

Using a rice cooker to prepare rice for you and your family is as simple as adding rice along with the appropriate amount of water and pressing a button to turn on the cooker. Approximately, twenty minutes later the smell of freshly cooked rice will fill your kitchen and youll be able to spoon the prepared grain onto clean dinner plates. If youre not ready to serve it, the rice cooker will hold your perfectly cooked rice at the appropriate temperature until youre ready. No more waiting for the rice to boil and watching the pan every minute to make sure the water doesnt boil over.

Another benefit of using a rice cooker is that it can be used for more than just cooking rice. With a little experimentation, you can cook a variety of grains, grits, or even risotto with less hassle than cooking it on a stovetop. Depending on the type of rice cooker you purchase, you can use it to prepare soups similarly to a crockpot. Some rice cookers even have an upper basket for steaming vegetables. It pays to shop around to find one that will meet your particular needs. Youll find them in a variety of sizes and price ranges with a number of optional features.

Using a rice cooker to prepare rice and grains for meals can be a real labor saver and will allow you to prepare hot and healthy meals your family will appreciate. Its an appliance youll definitely put to good use.

What is a Subconjunctival Hemorhage?

Have you ever sneezed or coughed and later noticed a red spot in your eye? Although it may look frightening, chances are youre seeing whats known as a subconjunctival hemorrhage - a fancy name for bleeding into the sclera - the white part of the eyeball. This condition can occur after being punched in the eye, rubbing the eye, or after coughing hard or vomiting. Its also more common in people who have high blood pressure. If you have a subconjunctival hemorrhage should you be worried?

The good news is a subconjunctival hemorrhage looks ugly, but theyre usually completely harmless. Of course, if youve been punched in the eye or are having eye pain or visual problems, you need an evaluation to rule out other causes of a red eye. Subconjunctival hemorrhages are usually painless with the exception of some very mild irritation, although they can look pretty dramatic when you look in the mirror. In some cases, blood can completely cover the sclera of the eye - giving an almost eerie appearance to the eye. Although they can occur for no apparent reason, a subconjunctival hemorrhage that occurs without trauma to the eye can be a sign of a bleeding problem which can occur in people who are taking blood thinners.

What can you expect if you have a subconjunctival hemorrhage? Usually no treatment is necessary, although warm compresses can be placed on the eye to make it feel better. Sometimes artificial tears are used to relieve the eye irritation. Aspirin and other non-steroidal anti-inflammatory medications should be avoided since they can increase the risk of further bleeding.

In most cases of subconjunctival hemorrhage, the blood is slowly reabsorbed back into the body over a period of several weeks. Sometimes a color change occurs during the healing process - similar to that seen with a healing bruise. Some people feel self conscious during this stage and try to hide behind sunglasses.

Anytime you experience a red eye, dont be too quick to assume its only a subconjunctival hemorrhage. A red eye can be caused by a host of problems including allergies, conjunctivitis, an abraded cornea, and even dry eyes. Its important to get it checked out by a doctor - particularly if youre experiencing eye pain or visual changes. If it turns out to be a subconjunctival hemorrhage, be patient and it will heal on its own.

References:

Merck Manual. Eighteenth edition.

Do You Need to Take More Steps?

Do you need to take more steps? Even if you do a regular workout at the gym, your activity level during throughout the day still counts. Recent studies show that too much sitting and not enough stepping increases the risk of heart disease and diabetes, irrespective of how active you are at the gym. If youre not doing it already, maybe its time to start counting steps.

Take More Steps by Putting on a Pedometer

A pedometer is a device you attach to your body that counts the number of steps you take during the day. Theres something very motivating about wearing one, and it gives you another good reason to be more active. When you strap on a pedometer, you constantly look for ways to take more steps - just to see the numbers on the pedometer go up.

How many steps should you take to get the health benefits of staying active? The experts recommend at least 10,000 steps a day, which is the equivalent of about 5 miles. Sound like a lot? When you extend it over a days time, its not as bad as it sounds.

The average person, who isnt making a conscious effort to be more active, takes around 5,000 steps a day just doing their daily activities - so try to double this. To fall into the "highly active" category, youll need to take 12,500 steps-a-day or more.

How to Take More Steps

Even if you work an office job all day, there are still ways to be more active. Organize an office challenge, and encourage your co-workers to take more steps too. To do this, ask each participant to wear a pedometer for two months. Keep a daily record of the number of steps each person takes. The person who takes the most steps over a two month period wins a prize. Challenges like this add extra motivation for you and everyone else to stay active.

Look for excuses to walk more. Walk during your lunch area, and take a brisk stroll to the post office or bank instead of driving. Pace the floor when youre talking on the phone. Walk the dog twice a day. Park far away and take the stairs more often. Let that inexpensive pedometer be a constant reminder to keep moving. It works.

References:

NY Times online. "Behavior: Too Much Sitting Shortens Lives, Study Suggests".

Realage.com. "Be a Super Stepper".

The Ultimate Vacation for Dogs and Their Humans

Could you and your canine use a vacation? Sometimes both you and your dog need to escape the hectic rat race for a few blissful days of rest and relaxation. Now, theres a way for you to do it as a team in an environment thats designed for the well being of both dog and human. The idea of camps for dogs and their humans has arrived and it appears to be thriving.

If you dont mind taking a trip to Sun Valley, Idaho, you can experience a relaxing, yet stimulating week of canine bonding and companionship at a special dog haven called Camp Fideaux. Sun Valley has always been a dog friendly area and this camp for dogs is no exception. You and your dog can sleep in pet friendly lodging and awaken to a stimulating alpine hike where youll discover the stunning scenery that gives Sun Valley its reputation as being a little paradise on earth.

While Camp Fideaux may not be the only camp for dogs, it strives to be one of the best. Your dog will enjoy the enthusiastic greeting the canine loving staff gives him upon his arrival, while youll appreciate the resort like atmosphere with all the amenities a human needs for comfort and rejuvenation. Some of the activities you can enjoy with your faithful canine companion at Camp Fideaux camp for dogs are state of the art dog training classes, dog massage services, dog walks, dog acupuncture, and even consultation with an animal communication specialist so you can better understand what your dog is thinking.

While many national parks and other hiking areas wont allow dogs on their trails, youll have the opportunity at Camp Fideaux camp for dogs to take your four legged friend on long trail walks without being hampered by a leash requirement. You can drink in the beauty of the majestic Rocky Mountains while bonding with your four legged friend. After a brief rest and a hearty meal, explore the community of Sun Valley, home to a diversity of dogs and their devoted humans. This is a community known for being canine loving and pet friendly.

Youll discover that many of the outdoor cafes and local events such as concerts in Sun Valley welcome dogs. You and your pet will feel right at home in this canine friendly environment. The only problem is you or your dog may not want to return home after such a stimulating, yet relaxing, week of activities. Who knows? Maybe your attendance at this unusual camp for dogs will become a regular event.

Is Bengay Safe?

Bengay cream is a popular drug store "rub" used to relieve sore muscles. Not surprisingly, Bengay products are popular among athletes who are prone to overuse injuries and muscle pain; but concerns were raised after a teenage runner died after using a Bengay rub to soothe her aching muscles. Is Bengay safe?

Is Bengay Safe: Whats in It?

Depending upon the formulation, Bengay products are a combination of menthol, camphor and methyl salicylate, a metabolite of aspirin. Its the methyl salicylate component that experts blamed for the death of this young runner.

Like aspirin, methyl salicylate is an anti-inflammatory compound that decreases pain and inflammation. When you use Bengay, the methyl-salicylate penetrates into the sore muscle and reduces inflammation. The menthol also cools the area, which helps to mask pain. Ideally, the action of Bengay would only affect the muscle to which its applied, but some systemic absorption occurs.

The girl who died from a Bengay overdose had high levels of methyl salicylate in her bloodstream after using Bengay rub as well as several other methyl-salicylate creams. Some systemic absorption of salicylate takes place when you apply the cream, but the amount is small.

In this tragic case, investigators discovered the girl had been using substantial amounts of metyl-salicylate creams over extended periods of time, which is not the way most people use it. This is the only documented case of death from a Bengay overdose.

Salicylate Poisoning and Bengay Rub

According to Prescribers Letter, Bengay is safe when you use it in small amounts, and with reasonable use its unlikely to cause problems. They warn that people who are on blood thinners shouldnt use Bengay, because the methyl-salicylates increase the risk of bleeding.

Its also not advisable to apply Bengay over open wounds or around the eyes - and dont apply heat after putting it on. Using Bengay rub with heat or with a restrictive covering on top increases systemic absorption and the risk of toxicity. Its also not a good idea to use Bengay for more than a few days and to use the smallest amount possible.

Is Bengay Safe: The Bottom Line?

Bengay is safe when used in modest amounts for short periods of time, but keep it out of the hands of children.

References:

Prescribers Letter. June 21, 2007.

Five Hot Cold Weather Drinks

When the weather turns cold, theres nothing more comforting than curing up by the fire with a hot drink in hand. To watch the snowfall while you savor the warmth of a steaming hot mug of liquid would seem to be the ultimate in luxury. There are a variety of hot drinks that can quench your thirst on a cold day. What are the best drinks for cold weather?

Cold weather drink - Hot chocolate

No list of cold weather drinks would be complete without hot chocolate. So simple to prepare and yet so comforting. You can prepare it from the packet or make your own using cocoa powder, whole milk, and sugar. It will taste delicious with marshmallows or whipped cream on top along with a drizzle of chocolate syrup. If you want to be more creative, add some fresh cinnamon, vanilla extract, orange extract, or peppermint syrup to your hot chocolate.

Cold weather drink - Hot chai tea

Chai tea has a combination of spices that are satisfying on a cold winters day. Made with cinnamon, white pepper corns, cloves, cardamom, and ginger added to milk, this drink is not only tasty, but a healthy alternative to coffee. To make it into a dessert drink, try adding a scoop of vanilla ice cream to your chai tea.

Cold weather drink - Egg nog

This rich drink, traditionally served around the holidays, is made with cream, milk, eggs, and sugar along with the addition of nutmeg and cinnamon. It can also be flavored with a variety of liquors for a more "grown up" drink. Concerned about all the fat and calories? Try substituting low fat milk for a portion of the milk and cream.

Cold weather drink - Hot apple cider

This deliciously sweet drink is can be made at home by combining apple cider with brown sugar, cloves and cinnamon. Add a cinnamon stick to stir the steaming liquid and enjoy it by the fire.

Cold weather drink - Hot almond steamer

A hot almond steamer is the perfect drink to have at bedtime since it has no caffeine and the tryptophan in the milk can help promote sleep. Simply add almond coffee syrup to the milk of your choice and heat it in the microwave or on the stovetop. Sweet and satisfying, this drink is a rich source of calcium and a great stress reliever.

Cold weather drinks can help to take some of the bite out of winter. Why not curl up by the fire with one of these hot drinks for cold weather?

How to Use Funny Wedding Vows to Make Your Wedding Memorable

Who says a wedding has to be a somber and serious occasion. More and more couples are expressing their humorous sides at their wedding by writing their own funny wedding vows. Funny wedding vows run the gamut from personal little phrases cleverly inserted into their vows such as "I promise to always make chocolate cake for you" to wedding vows inspired by humorous writers, witty quotes and even Dr. Seuss.

There are some advantages to writing your own funny wedding vows. If youre a light hearted, humorous couple known for your quick wit, why hide it just because its your wedding day? A somber wedding ceremony may not express who you really are. Its your wedding day and you should have it the way you want it as a couple. A humorous wedding can create beautiful memories that youre cherish for years to come and youll be able to say you had a truly original wedding. A wedding ceremony with a bit of humor is likely to put everyone in the ceremony and in the audience more at ease. Its also likely to ease some of your own prenuptial jitters.

On the downside, a marriage is a serious commitment and you dont want to downplay that in your wedding ceremony. Its probably best to have short humorous clips in your wedding vows rather than making the entire ceremony funny. Make sure the humor is appropriate and unlikely to offend your guests.. This is not the time for raunchy, off color jokes, vulgar language, or inside humor. Be sure to select jokes that the audience can easily understand and appreciate.

If you want to write your own funny wedding vows, whats the best way to approach it? The best strategy may be to sit down with your future marriage partner and recreate some of your most humorous moments together. What are your favorite jokes as a couple? What makes you laugh? Write any phrases or situations that come to mind that youd like to share with your guests. If there are humorous books and movies that you both enjoy as a couple, consider using a quote from one of these in a clever way. Once you get started, the ideas will start flowing. If you need additional help writing your own wedding vows, there are kits and resources available online that you can help you with the writing process.

By following a few simple guidelines, funny wedding vows can help you create a meaningful and memorable wedding that will be appreciated by all and remembered for years to come.

What You Need to Know About Dog Tooth Cleaning! It Could Save Your Dogs Life!

Many people underestimate the importance of good dental care for their canines. In dogs, as well as humans, its critical that the teeth and gums be kept clean and free of plaque and tartar. When the gums become inflamed due to the presence of plaque, tartar, and bacteria, the infection can spread to other parts of the body causing serious health consequences. Gum disease has been correlated with such serious health problems as heart and kidney disease. Those same little bacteria that set up an infection in the gums can cause an inflammatory process that affects the entire body which in extreme cases can result in death. For this reason, its important that you be informed about dog tooth cleaning and how to do it right.

Its recommended that you brush our dogs teeth at least twice a week Always approach toothbrushing in as nonthreatening a manner as possible. Try adding some peanut butter to a toothbrush and let your dog lick if off its surface for several days until he becomes comfortable with it. When you dog is comfortable with the toothbrush:

1. Have your dog maintain a sitting position.

2. Lift your dogs upper cheek on one side to expose his teeth and gums.

3. Isolating one tooth at a time, gently brush each tooth with the brush using an up and down motion.

4. Do the same thing to the teeth on the other side of the upper cheek.

6. Repeat this process to the lower teeth on each side.

6. Aim for anywhere from 45 second to 60 seconds devoted to brushing each tooth. You may need to start out with less time until your pet becomes comfortable with the process.

7. After the brushing is complete, praise your pet and give him a treat.

8. If you use a toothpaste, make sure its designed for dogs. Human toothpaste can cause stomach upset in dogs.

9. Remember to use a toothbrush with soft bristles to avoid irritating your dogs gums.

Other ways to help maintain your dogs dental health include giving him dental friendly bones that can help remove plaque and tartar. You can also help to preserve your dogs dental health by feeding him dry dog food which can help to keep the surfaces of his teeth free of tartar.

If you start dog tooth cleaning early, your pet can avoid experiencing future dental problems that may adversely affected his general health and help him to live a longer and more comfortable life.

How to Decorate Flip Flops

Flip flops are so fun and comfortable to wear but sometimes they can look a bit plain. This problem is easily solved with a little creativity on your part. Flip flops provide the perfect canvas for artistic pursuits and turn an ordinary shoe into a one-of-a-kind work of art. Heres how to decorate flip flops:

Decorate flip flops: Personalize them

One of the quickest ways to personalize flip flops is to use fabric paints to paint a persons face or write their name in fancy lettering on the soles. This wont show when the foot is in the sandal, but as soon as you slide your foot out, your shoe becomes a customized work of art. This is particularly fun to do with childrens flip flops and you can imagine the smile on a childs face when he sees his own personalized shoes.

Decorate flip flops: Paint abstract designs

Use the upper sole of your flip flops to paint on brilliant abstract designs or be more demure and paint on a fine polka dot effect. Go a little crazy and paint wavy stripes in bright colors. If youll be wearing your flip flops on the beach, hand paint or stencil brightly colored fish on the soles. You can also paint designs on the sides of the rubber soles of flip flops. Add some interesting geometric shapes, heart, polka dots, or anything else that strikes your fancy. Dont forget about painting the straps for even more excitement. It sure beats wearing plain flip flops!

Decorate flip flops: Glue on embellishments

Visit your local craft store and discover the wonderful embellishments you can use to decorate flip flops. For an upscale look, purchase a pair of black flip flops and some clear rhinestones or crystals. Glue the crystals onto the black straps using craft glue that dries clearly. Other embellishments you can glue on the straps are small gemstones, tiny shells, small metal charms, and pieces of sea glass. Let your imagination go wild!

Decorate flip flops: Go floral

For a fancy flip flop, select a pretty silk flower and glue it to the middle of the strap. When you do this you turn an ordinary pair of inexpensive sandals into ones that youd pay top dollar for in a high end boutique. Plus, you have the satisfaction of knowing you did it yourself.

You dont have to settle for ordinary flip flops this summer, get busy and create your own custom designs. They make great gifts too.

Is it Safe to Do Deep Squats?

Squats are one of the best exercises around for building strong thigh and buttock muscles. Most fitness gurus recommend that anyone who doesnt have "bad knees" do some form of squats to build firm leg and buttock muscles. Since doing squats works large muscle groups, doing deep squats sets the metabolic fires burning - so you burn more fat. On the other hand, some fitness trainers are hesitant to recommend deep squats, especially for people who have knee problems. Are deep squats hard on your knees?

What is a Deep Squat?

A deep squat is a squat where you lower your body below parallel when squatting, with parallel being the level where your thighs line up with the floor. Once you go below parallel into the deeper squat zone, you target the gluteal muscles that give the buttocks a round, firm shape. When you do squats that dont go below parallel, you lose some of the benefits.

Are Deep Squats Dangerous?

The controversy about deep squats began in the 1960s after research from the University of Texas showed that doing deep squats increased the risk of developing lax knee ligaments. When knee ligaments become lax, it leads to knee instability - and injury. When this study came out, the American Medical Association advised people to stop doing deep squats.

Fortunately, new recent research reverses this thinking. More recent studies show that deep knee squats, when done correctly, actually strengthen the ligaments that support the knee. This reinforces knee stability and actually helps to reduce the risk of injury. The key is to do them right.

Is It Safe to Do Deep Squats: The Bottom Line?

If you dont have arthritic knees or other knee problems, its not only safe to do deep knee squats; it actually strengthens the ligaments that stabilize the knee. The key is to use proper form and technique. Watch a video online that illustrates proper form when doing a deep squat and practice without using barbells or weights until youve mastered the technique. Then slowly add resistance. If you have knee problems, dont do knee squats or if you do, dont go below the level where your knees are parallel with the floor - and talk to your doctor first. If you do them right, deep knee squats are a great way to firm up those hard-to-tone buttocks muscles.

References:

Fitness Prescription for Women. December 2010. Page 20.

Famous Dog Quotes! Inspirational Sayings About Mans Best Friend!

If youre a big dog lover like I am, you love reading endearing quotes about them. Ive put together a collection of some of the most loved dog quotes. These quotes are great conversation starters at your next trip to the dog park, pet store, grooming studio, or other pet related activity. You can also use them to make personalized greeting cards by scanning a photo of your dog on the front and including a dog quote inside. The possibilities are endless!

Heres some of my favorite dog quotes:

1. "Heaven goes by favor. If it went by merit, you would stay out and your dog would go in". - Mark Twain

2. "To err is human" To forgive, canine" Anonymous

3. "They never talk about themselves but listen to you while you talk about yourself and keep up an appearance of being interested in the conversation" Jerome K. Jerome

4. ""My dog is usually pleased with what I do, because shes not infected with the concept of what I "should" be doing". -Lonzo Idolswine

5. "If a dog wont come to you after having looking you in the face, you should go home and examine your conscience." -Woodrow Wilson

6. "If you are a dog and your owner suggests you wear a sweater....suggest he wear a tail." -Fran Lebowitz

7. "You think dogs will not be in heaven? I tell you, they will be there long before any of us." -Robert Louis Stevenson

8. "Theres no psychiatrist in the world like a puppy licking your face" -Bern Williams

9. "Dogs are miracles with paws." -Susan Ariel Rainbow Kennedy

10. "Scratch a dog and youll find a permanent job" -Franklin P. Jones

11. "Dogs laugh, but they laugh with their tails" -Max Eastman

12."The more I see of man, the more I like dogs" - Mme. de Stael

13. "My goal in life is to be as good of a person as my dog already thinks I am" -author unknown

14. "Dogs are not our whole life, but they make our lives whole." - Roger Caras

15. "Did you ever notice when you blow in a dogs face he gets mad at you? But when you take him in a car he stick his head out the window?" -Steve Bluestone

16. "Whoever said you cant buy happiness forgot little puppies." - Gene Hill

17. "I wonder what goes through his mind when he sees us peeing in his water bowl?" -Penny Ward Moser

Hopefully these dog quotes will inspire you to give your canine best friend an extra hug today!

Does Smoking Socially Carry Health Risks?

The good news? The number of smokers who light up every day is on the decline. The not so good news? The number of social smokers, who smoke occasionally, is on the rise. Because these "casual smokers" only puff on a few cigarettes a week, they dont consider themselves to be at high risk for lung cancer or other lung diseases. Is this true or is smoking socially still a health issue?

The Health Effects of Smoking Occasionally

According to a recent study published in the American Journal of Respiratory and Critical Care Medicine, a social smoker is still at risk for lung problems - even if they only smoke occasionally.

To reach this conclusion, researchers studied 121 people, some of whom were active smokers and some who were either non-smokers or casual smokers. They placed them into smoking categories by measuring the amount of nicotine in their urine.

When they looked at the cells lining the airways and lungs of these study participants through the technique of gene sequencing, they found genetic damage irrespective of how little they smoked. Even exposure to secondhand smoke caused these genes to be abnormal. The most pronounced gene changes were seen in those exposed to the most cigarette smoke.

Smoking Socially Causes Genetic Changes in the Lungs

Shouldnt this be a wake-up call to social and casual smokers? Even smoking occasionally has health risks. When genes are damaged by the effects of low level cigarette smoke, cells that function abnormally are produced. Genetic damage can also cause cells to become lung cancer - and lung cancer has a very poor prognosis.

Smoking socially may seem harmless, but theres no safe level of exposure to cigarette smoke. A casual smoker often lacks the characteristic smokers cough and may not feel winded when climbing the stairs, but damage is taking place at the cellular level, which can lead to lung problems further down the line.

Smoking Socially: The Bottom Line?

Occasional smoking may seem like a way to reduce the risk of smoking related lung problems, but dont be fooled. The damage to your cells builds up over time without your awareness. Dont let silent lung cell damage happen to you. Kick the social smoking habit - for good.

References:

Eurekalert website. "Cigarette smoke causes harmful changes in the lungs even at the lowest levels"