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.