Nutrition Tip

An egg a day may keep the eye doctor away. Antioxidants in egg yolks can help protect against age-related vision problems.

Carrots aren’t the only food that’s good for your peepers. Egg yolks are a great source of lutein and zeaxanthin, antioxidants that accumulate in the eyes and help protect the retinas from sun damage. Research shows that people with the most lutein and zeaxanthin in their diets have a nearly 60 percent smaller risk of developing age-related macular degeneration — the leading cause of blindness. According to a 2006 study in the Journal of Nutrition, eating an egg a day boosted antioxidant levels in the retinas without elevating cholesterol. While it’s okay to eat eggs as part of a heart-healthy diet, people who are watching their cholesterol should consult their doctor first. Other good sources of lutein and zeaxanthin include green, leafy vegetables like kale, spinach, turnip greens, collard greens and romaine lettuce.

Wellness Tip

Take time for stress relief: Women with high-pressure jobs and little say have an 88 percent increased risk of heart attack.

Job stress is not something that should be shrugged off. If you have a demanding job and little control over your workload, you could be putting yourself at risk for a heart attack. Women with tough or fast-paced jobs who have little say in their day-to-day activities have a much greater risk of having a heart attack than women in less stressful jobs. That’s according to research at Harvard Medical School that analyzed the heart health and jobs of 17,000 women over the course of 10 years. If your job has you feeling constantly stressed out, it’s worth taking time out every day to relax. Figure out what helps you decompress. For some, it could be exercise. For others, it could be meditation, watching a funny movie or confiding in a friend.

Health Tip

Conquer cravings with dark chocolate. Research shows it can satisfy our sweet tooth better than milk chocolate can.

Here’s a piece of news we can sink our teeth into: A small study at the University of Copenhagen found that dark chocolate was better than milk chocolate at satisfying a sweet tooth. Those who ate the dark confection reported feeling fuller for longer, ate fewer calories at their next meal and had fewer cravings afterward than those who ate the milk chocolate. Dark chocolate is loaded with heart-healthy antioxidants called flavanols that may help lower blood pressure. Some studies have shown an association with chocolate intake and reduced risks for heart disease and stroke. But that doesn’t mean chocolate is a health food that you can nosh on at will. Treat yourself to no more than a small square (about an ounce) of dark chocolate a day to satisfy your cravings and fill up on antioxidants.

Fitness Tip

Get your heart rate up. Regular activity strengthens the ticker so it won’t have to work as hard to supply the body with oxygen.

Bring your heart rate down by speeding it up. Regular cardiovascular exercise that gets your heart pumping can lower your resting heart rate. That’s important because research shows people with a higher-than-average heart rate have a greater risk of death. How fast the heart beats reflects the amount of work it must do to fuel the body with oxygen. Getting your heart in tip-top shape can ease some of that day-to-day workload. The heart, as with any other muscle, can be strengthened through exercise. As we become more fit, our resting heart rate falls. While resting heart rates average 60 to 80 beats per minute, they can exceed 100 bpm in middle-aged sedentary people. To make sure you’re working your heart when exercising, use this rule of thumb: You should be able to carry on a conversation but not carry a tune.

HealthTip

Walking 30 minutes per day a few days a week may be enough to moderately increase overall bone density. So get up and take a walk!

Nutrition Tip

It’s easy to lose track of time doing holiday errands. Keep a healthy snack on you at all times to prevent mood swings and bad-food binges

Don’t skip meals to save time during the holiday season. Between long lines at the register and searching for a parking space, holiday shopping always takes longer than we anticipate — often leaving us hungry and irritable. Before you head to the mall, eat a meal or snack that contains protein and complex carbohydrates to keep mood swings and hunger pangs at bay. Good choices include a peanut butter or turkey sandwich on 100 percent whole wheat. Also toss a snack, like an apple, granola bar or almonds, into your bag to tide you over until you get home. If you wait until you’re ravenous to eat, you’ll be more likely to splurge on a 1,000-calorie cinnamon bun or a pile of greasy Chinese noodles.

Health Tip

Skip the fast food. Fast food can be very high in trans fatty acids, sodium and calories.

Wellness Tip

Got arthritis? Research shows you can boost mood and alleviate pain, fatigue and stiffness by practicing tai chi twice a week.

Too sore to exercise? Try tai chi, a gentle, flowing form of martial arts that works all the major muscle groups in the body. Sometimes called meditation in motion, this low-impact, mind-body workout is perfect for people with chronic pain or injuries. Tai chi builds strength, balance and flexibility, which can help prevent falls and other accidents. In addition, tai chi can reduce stress levels and help alleviate pain, fatigue and stiffness in people with arthritis. That’s according to the Arthritis Foundation’s most recent and largest study to date on tai chi. Exercise is extremely important for people with arthritis. Lack of physical activity can weaken muscles, which puts extra strain on joints. Sign up for a class in your area, or ask Santa to put a beginner tai chi DVD in your stocking.

Motivational

"We choose our joys and sorrows long before we experience them"

Kahlil Gibran

Health Tip

Walk your way to a bigger brain and fewer senior moments. Walking six miles a week can cut the risk of memory problems in half.

Our stature isn’t the only thing that shrinks as we get older. Our brains do too. As you would probably expect, less gray matter equals more forgotten names and misplaced keys. Cognitive decline isn’t inevitable, though. A study in the journal Neurology shows that walking at least six miles a week may help prevent brain shrinkage and memory loss. Researchers at the University of Pittsburgh followed 300 senior citizens for 13 years and found that those who walked the most cut their risk of dementia in half, compared with those who walked the least. At the end of the study, those who logged the most miles also had the most gray matter. That doesn’t mean you have to walk to the end of the earth to reduce your risk of memory problems, though. The researchers found that six miles a week was enough to protect against age-related decline.

Fitness Tip

Does your workout make you break out? Sweating alone doesn’t cause acne. Makeup, touching your face and not washing afterward are worse.


You might think that working out is bad for your skin, but believe it or not, the opposite is true. Being stressed out or anxious can exacerbate acne. Exercise may help reduce flare-ups by bringing stress levels down. Also, sweating can help release trapped dirt from your pores – provided you wash it away when your workout is done. If you break out every time you exercise, make sure you’re not wearing any makeup, which can clog pores. Also, wash your face thoroughly with a gentle cleanser immediately after working out. Remember to keep your hands away from your face; instead use a clean towel to wipe away the sweat.

Nutrition Tip

It is important to eat a wide variety of colorful vegetables and fruits every day.

Tip

Parents can help their kids do better in school by getting more involved, says a new study. Help with homework and attend teacher meetings




Want to help your children do their best in school? A new study published in the MIT journal Review of Economics and Statistics suggests that a parent’s effort is even more important than the teacher’s or child’s effort when it comes to doing well in the classroom. According to the study, children work harder when their parents are more involved. It may influence teachers’ performance as well. Reading to your kids, helping them with or supervising their homework, attending meetings with teachers, and talking to your kids about their schoolwork can all help motivate your children to perform well at school.

Nutrition Tip

Skip the soda and fruit punch. Drinking one to two daily servings of sugary beverages can hike your risk of type 2 diabetes by 26%

Sugary beverages like lemonade, soda and iced tea may seem like innocuous-enough treats. After all, a can of cola probably has fewer calories — and certainly less fat — than that brownie you were eyeing. But a large study from the Harvard School of Public Health shows that a daily soda habit is just as bad as junk food. In a meta-analysis that reviewed 11 scientific studies on the link between sweetened beverages and diabetes, researchers found that indulging in just one to two sugary drinks a day could up your risk of diabetes by 26 percent and increase the risk of metabolic syndrome by 20 percent, compared with people who drank less than one a month. (Metabolic syndrome is a group of medical disorders, such as abdominal obesity, unhealthy cholesterol levels, high blood pressure and insulin resistance, that together increase the risk of heart disease, stroke and diabetes.) Making the switch to water can be difficult if you’re used to that syrupy flavor. But if you limit the amount of sugar in your diet, your taste buds will adjust. When you need to satisfy your sugar craving, opt for dried mango or pineapple slices.

Wellness Tip

Stop your sniffling by getting active. Help keep colds at bay this winter by getting into a fitness routine.

Feel like you catch every virus or bug that you come in contact with? According to research from the British Journal of Sports Medicine, physical fitness can curb the frequency and severity of colds. Their study showed that people who exercise five or more days a week had 50 percent fewer sick days during the cold and flu season than those who engaged in aerobic activity less than twice a week. People who were the fittest or most active were also more likely to report less severe symptoms than those who were least active. Working out triggers a temporary boost in the immune system. Because the effect is short-lived, moderate daily exercise offers the best defense. If the cold weather is keeping you indoors, look for a mall or indoor track where you can walk after work, rent a few workout DVDs, or sign up for an exercise class with friends.

Health Tip

There’s no cure for the common cold, but you can feel better with plenty of rest and fluids and gargling with salt water for a sore throat

It’s not even winter, and you’ve already caught your third cold of the season. Not fair. While there is no cure, there are a few things you can do to alleviate your symptoms and make yourself more comfortable. If possible, take the day off from work and lounge around the house. This will reduce the risk of infecting others, and give your body the chance to restore its strength and fight the infection. Fevers can deplete fluids from your system and make your mucus thicker, so be sure to drink plenty of liquids. And don’t forget the chicken soup. When researchers put this old wives tale to the test, they found that chicken soup really can help you feel better by acting as an anti-inflammatory and helping to clear mucus from the sinuses. Gargling with salt water can temporarily relieve dry, scratchy sore throats. If the air is dry, using a cool-mist room humidifier can help moisten the air and lessen your coughing and congestion.

Motivational

"Why use your mind to remember when you can use it to imagine big things?"

Stephen Covey

Health Tip

SECONDHAND SMOKE AND CHILDREN
It’s known that exposure to secondhand smoke increases the risk of ear
infections, bronchitis, pneumonia, and more severe asthma in
children. That’s not all. In a recent study, the more children were
exposed to secondhand smoke at home or in motor vehicles, the more
likely they were to report symptoms of nicotine dependence. There is
NO SAFE LEVEL of exposure to secondhand smoke. Do not allow smoking in
your home or car, and avoid public places where smoking may still be
permitted.

Exercise Tip

Exercise is good for kids’ health–and their heads. Research shows fit kids have bigger brain areas associated with learning and memory.

Health Tip

Burn yourself while cooking? Forget applying butter. Soak your skin in cold water for at least five minutes and apply antibiotic cream.

Nutrition Tip

Fight heart disease, diabetes and some types of cancer by eating more veggies and fruit. This fall, up your intake with an apple a day.

Nutrition Tip

Think you’ll save calories by skipping breakfast on Thanksgiving? Guess again. You’ll be more likely to binge if you haven’t eaten.

Instead of bypassing breakfast on Thanksgiving Day, eat a small, sensible meal that will keep you satisfied until the Thanksgiving feast. Good breakfast options include a bowl of whole-grain cereal with fruit and milk, a slice of peanut butter toast, or an egg and toast – using 100 percent whole-grain bread, of course. You’ll have less control over your appetite, and be more likely to grab the first appetizer in sight, if you’re starving. Another way to keep your grazing in check: take one or two hors d'oeuvres and step away from the table. You can also offer to help with the prep work – keeping your hands busy gives you less time to snack before dinner.

Health Tip

Strong evidence indicates that both aerobic activity and muscle strengthening activity provide therapeutic benefits with persons with osteoarthritis.

Health Tip

Today is the 35th Great American Smokeout. Make a plan to quit, or help someone you know give up tobacco for 24 hours.

Even if you’ve quit a hundred times before, the Great American Smokeout is the perfect time to make a renewed effort. If you don’t feel ready to give up cigarettes for good, try going tobacco-free for 24 hours and see how you feel. You might be surprised at how much easier it is this time around. In preparation for the day, ask a friend or family member to hide or dispose of your cigarettes, ashtrays, lighters and matches. Plan a day full of activities that don’t trigger a cigarette craving. Try to keep yourself busy, but don’t do anything too stressful. Ask a friend who supports your cause to be on call in case of emergencies. Promise them that you will call them first if you have a craving. If you don’t smoke but know someone who does, reach out today and offer to “adopt” them and be their first responder during the day.

Fitness Tip

Which is better for your muscles, dumbbells or machines? The American
College of Sports Medicine and many strength experts recommend using a
combination of the two. Together, they help to increase strength,
while also improving coordination and flexibility. For example, using
a chest-press machine may allow you to lift more weight safely, but
using dumbbells to push into a press requires muscle balance and
coordination. Muscles benefit from both types of weight training. Mix
it up. Find a routine that fits you and your goals.

Health Tip

Don’t be afraid to get the flu vaccine if you’re pregnant. Infants of inoculated moms are less likely to contract the flu.

Getting the influenza vaccine when you’re pregnant can help protect your baby not only from the flu, but also from being admitted to the hospital for flu-like respiratory infections, according to a new study published in the Archives of Pediatrics

Health Tip

For most produce, rubbing them under water is the best way to remove pesticides. Waxed items like apples may benefit from produce washes.

Rinsing your produce under running water appears to work just as well as mild detergents for removing pesticide residue and bacteria. If your fruits or vegetables are hardy enough, use light friction to rub away germs and pesticides. Washing produce in water can lower its bacterial count by tenfold. Some produce, however, like apples, peppers, cucumbers and tomatoes have an edible wax coating, which protects them from bruising but can also trap pesticides and dirt underneath. For these items, a mild soap and water mix or ready-made produce wash can help remove the wax and whatever is trapped underneath.

Health Tip

How can you alleviate allergy congestion without the side effects of nasal spray? Irrigate your nasal passages with a neti pot and saline.

Just as gargling with salt water can help soothe a sore throat, flushing your nasal passages with a saline solution can help alleviate allergy congestion. Nasal irrigators like neti pots, which resemble small teapots, have been used for centuries to cleanse and soothe nasal passages. Recent scientific studies suggest that regular nasal rinsing with a salt-water solution can significantly ease allergy sinus symptoms and reduce the need for prescription nasal sprays. Because an over-reliance on nasal sprays can lead to nasal tissue irritation, dryness and rebound congestion, people with chronic sinus issues may find that nasal irrigators help control their symptoms without bothersome side effects.

Health Tip

Cocktails are not kind to the waistline. Some mixed drinks have more calories than a fast-food burger. Sip beer or wine instead.


Even when you steer clear of the hors d’oeuvre table, holiday parties really have a way of messing with your diet. That’s because alcohol comes in just behind fat in its number of calories per gram. Whereas one gram of carbohydrates contains four calories, one gram of alcohol has seven. Just one serving of 80-proof liquor has nearly 100 calories — and that’s without the addition of mixers, the real diet wreckers. Margaritas, piña coladas, Long Island iced teas and mai tais can all contain between 500 and 1,000 calories, depending on how big the pour. If you’re watching your calories, opt for beer, wine or cocktails with a splash of juice or soda water. Even if you’re not on a diet, drinking in moderation is always a smart and healthy idea.

Health Tip

Make sleep a priority when you’re expecting. Skimping on sleep — or getting too much — when pregnant may lead to high blood pressure.

Getting enough sleep in early pregnancy can help reduce the risk of high blood pressure or preeclampsia in the third trimester. Fewer than five hours of shut-eye or more than 10 were linked to elevated blood pressure readings later in pregnancy. High blood pressure during pregnancy can be dangerous for both mom and baby. Complications of high blood pressure during pregnancy, also known as preeclampsia if accompanied by protein in the urine, include lack of blood flow to the placenta, resulting in less oxygen and nutrients to your baby. This could lead to low birth weight, slow development and preterm birth. Because moms-to-be tend to need more rest, aim for eight to nine hours of sleep a night. To do so, establish a regular bedtime schedule, allowing yourself time to unwind before bed. That means no laptops, BlackBerries or TVs in the bedroom. Regular exercise during the day can also help promote better sleep.

Health Tip

Keep your kids hydrated. Research shows most children aren’t getting enough fluids. Skip the sweetened beverages and drink H2O instead.

Where do your kids get most of their liquids from? A study published in the American Journal of Clinical Nutrition shows that most children aren’t getting the minimum amount of water recommended by the U.S. Institute of Medicine, and that the fluids they do ingest are derived largely from sweetened beverages and moisture-packed foods. Even mild dehydration can lead to fatigue, muscle weakness and decreased mental capacity. Give them water or milk at meals, and have them sip water throughout the day.

Health Tip

Watch your calories between Thanksgiving and New Years. When the holidays are over, most people don’t lose the extra weight they’ve put on.

Ever wonder where those extra few pounds that creep up on you every year come from? Research shows that most weight gain occurs in the six weeks between Thanksgiving and New Year’s. And most people don’t lose that extra padding during the remainder of the year. While the amount of weight people tend to put on during the holidays averages about a pound, overweight and obese people are likely to put on more. According to the study, conducted by the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), after one year, research subjects weighed an average of 1.5 pounds more than they did at the beginning of the study. Because the weight gained during November and December accumulates year after year, researchers say holiday weight gain should be viewed as a major contributor to obesity later in life. Instead of viewing it as a time to splurge, eat what you want in moderation. And don’t let your crazy holiday schedule keep you from going to the gym.

Health

November is Diabetes Awareness Month. Overweight people at risk for type 2 diabetes can reduce their risk by losing even a few pounds.


According to CBS News, the number of people with diabetes in the U.S. has risen by 136 percent since 1980. Eight percent of us are currently living with diabetes, while another 25 percent have prediabetes. Characterized by high levels of sugar in the blood, diabetes is a chronic condition that can lead to serious complications, including heart disease, vision problems, poor circulation, nerve damage and stroke. At age 45, everyone should be tested for the disease. Anyone who is overweight and physically inactive should also be tested, regardless of age. Type 2 diabetes is largely preventable by living a healthy lifestyle. That includes maintaining a healthy weight, exercising regularly and choosing whole grains over refined carbohydrates.

Health Tip

The flu is particularly dangerous to kids under 5. If your child is over the age of six months, make sure he or she gets the flu vaccine.

For the first time, U.S. health officials are recommending that all children over the age of six months get the flu shot. According to the Centers for Disease Control and Prevention, the flu is especially dangerous to children under the age of 5. Children with chronic health problems like asthma and diabetes are at an even higher risk of developing serious flu complications. Because of the H1N1 pandemic last year, child mortality rates were nearly three times higher than any other flu season. Luckily, this year’s flu vaccine protects against the 2009 H1N1 and two other influenza viruses. Take care of yourself and your little ones by getting vaccinated as soon as possible.

Tips for an Active Thanksgiving

Participate in a local Turkey Trot or 5K


Walk the dog at a quick pace once, or even twice a day

Consider walking to do an errand at a nearby store

Take a fitness lap by walking in the mall before you shop

Toss the football or Frisbee with friends or family

Follow along with a cable television exercise program

Get the basketball out and play "horse" and just have fun

Golfers, skip the cart rental and walk the course

Go sledding, snow shoe walking, or skiing in your winter wonder land

Ice skate at the mall, local hockey rink, or outdoors

Bicycle with a family member who gets a new bike for the holidays

Health Tip

Resolved to lose weight? Consider keeping a food diary. A recent study found that logging what you eat doubles the number of pounds lost.

How much of a grasp do you have on how much food you actually consume in a day? If you’re a mindless nibbler, a habitual grazer or a grab-and-go-er, you may be putting away more than you realize. Keeping a food journal — where you record everything that passes your lips — can help you understand exactly what your eating patterns are. Once you have more objectivity about your current diet, you can make more informed choices about what you want to eat for each meal and snack. It can also help you determine if what you’re feeling is actual hunger or something else, such as boredom. Your food journal needn’t be fancy; it can be as simple as a pad of paper or even a Word document or Excel spreadsheet. Whatever mode you choose, jot down what time you eat, what and how much you eat, and how you were feeling when you ate (something as simple as tired, rushed or starving works great). Research shows that this simple act will make you likely to lose up to twice as many more pounds than if you didn’t set pen to paper (according to a 2008 study by Kaiser Permanent’s Center for Health Research).

Health Tip

Got a mean streak? Time to learn how to play nice. Antagonistic people have thicker arterial walls, a risk factor for heart disease.

Do friends tell you that you’re antagonistic? If you like to dig at people or instigate trouble, it might be wise to dial down the combative behavior. People who are overly aggressive or competitive may be at greater risk of heart attacks or strokes, according to a study in Hypertension: Journal of the American Heart Association. As we age, the lining of our arterial walls starts to thicken, which has correlated with a greater risk of heart disease. The more antagonistic a person is, the thicker their arteries tend to be — even at a young age. If you blow your fuse often, consider a course in anger management. Losing weight, quitting smoking and engaging in regular physical activity can be beneficial and decrease the rate of arterial thickening. Physical exercise is also great for stress reduction!

Wellness Tip

Keep your favorite snacks out of reach during stressful situations. That’s when women are more likely to engage in mindless eating.

We all know that stress can make us chow down on our favorite unhealthy foods. But did you know that the urge to overeat can linger even after the frustration has subsided? A crazy week at work, for instance, could lead to a snacking binge over the weekend. If you know that you’re going to be entering into a challenging situation, keep temptations to a minimum by stocking your home with enjoyable but healthful snacks. You can also work on minimizing the effects of stress by going for a walk, spending time with friends, meditating or watching a funny movie.

Food Tip

Choose your energy bar wisely. Many of these so-called healthy snacks are essentially candy bars in disguise.

Exercise Tip

CALF EXERCISES AT YOUR DESK
Simple calf and ankle exercises can be performed right at your desk.
Our fitness expert recommends the following: 1) Lift and lower both heels while keeping the balls of your feet planted firmly on the floor with knees bent at a 90-degree angle; and 2) Work the opposing muscles of the shin by lifting and lowering the balls of your feet with your heels on the floor. Shoot for 20-30 repetitions of both exercises.

Wellness

Spend time with giving people. Witnessing others’ acts of kindness can make us want to be more helpful.



Remember those commercials where someone offers his umbrella to a rain-soaked stranger? According to research in the journal Psychological Science, watching people perform altruistic acts doesn’t just feel good — it makes us want to be good too. Kindness is contagious, so surround yourself with giving people. In doing so, you will provide positive role models for your kids, who might just grow up to be the kind of Good Samaritans that make others want to be better people too.

Health Tip

Studies show that walking has health benefits and a low risk of injury. It can be done year round and in many settings.

Motivational

I can accept failure. Everyone fails at something. But I can't accept not trying.

- Michael Jordan

Wellness Tip

Kids now get 27 percent of their calories from junk food. Make sure they eat real meals to avoid all-day snacking.

Kids don’t need to nibble on food all day long — in fact, they shouldn’t. According to a study published in the journal Health Affairs, children in the U.S. now get 27 percent of their daily calories from junk food. The reason, it seems, is because many are snacking on sugary, high-calorie beverages and treats throughout the day, in addition to their regular meals. Kids need structured meals that fill them up, so they won’t be constantly grazing throughout the day, explains adolescent nutritionist Alicia Dixon Docter, MS, RD, of Seattle Children’s Hospital. “When people eat constantly, insulin levels remain elevated, which can lead to an increase of fat storage on the body,” says Docter. Waiting every three hours to eat allows blood sugar levels to return to normal. Kids who never have the chance to experience hunger or fullness are also more likely to overeat.

Wellness Tip

How to lower your risk of developing heart disease: Swap out red meat for other sources of protein, like nuts, fish and poultry.

Women can reduce their risk of developing heart disease by limiting the amount of red meat in their diet. That, according to research published in Circulation: Journal of the American Heart Association. The study found that women who ate two servings of red meat per day had a 30 percent greater risk of developing coronary heart disease, compared with those who ate half a serving per day. By switching out foods like burgers, hot dogs, bologna and bacon for nuts, fish, chicken or low-fat dairy, you may be able to significantly reduce your risk of heart disease. Good choices for quick meals include turkey burgers, chicken without the skin and grilled salmon.

Health Tip

Fight bad breath with a cup of green or black tea. Research suggests that the polyphenols in tea can reduce odor-causing bacteria.

Worried about bad breath? Sip on a cup of tea. Bad breath, or halitosis, occurs when oral bacteria produce foul-smelling sulfur compounds that stink up the mouth. Chemicals in green, black, oolong and white tea called polyphenols help prevent the bacteria responsible for bad breath and, at the same time, keep existing bacteria from making the offensive sulfur mixture. If you’re concerned about getting the most polyphenols per cup, white tea generally has the most, followed by green, oolong and black. However, studies on halitosis and tea show that black tea, which has the fewest polyphenols, is still effective in reducing bad breath. So drink whichever flavor suits you best.

Exercise Tip

CALF EXERCISES AT YOUR DESK
Simple calf and ankle exercises can be performed right at your desk. We recommend the following: 1) Lift and lower both heels while keeping the balls of your feet planted firmly on the floor with knees bent at a 90-degree angle; and 2) Work the opposing muscles of the shin by lifting and lowering the balls of your feet with your heels on the floor. Shoot for 20-30 repetitions of both exercises.

Fitness Tip

You don’t have to lift the heaviest weights to build bigger muscles. But you do have to do enough reps to exhaust your muscles.

Many gym-goers believe they have to pump iron with heavy weights to get the biggest muscle gain. But a new study at McMaster University shows you can build just as much muscle using lighter weights, as long as you reach muscle fatigue. That means keep going until you can’t lift anymore. This is especially good news for the elderly, people with arthritis and weight lifting novices. Start with a weight that you can lift 12 to 15 times before fatiguing. Repeat each exercise until you can no longer do another while still maintaining proper form.

Food Tip

Be portion-size savvy: Pour a bowl of cereal. Dump into a measuring cup. Compare it to the serving size on the box. Repeat with other food.

Most people are not very good at judging how much food is on their plate. We may think we’re eating a normal-size portion when, in reality, we’re putting back two to three times the recommended amount. Do you know how big your portion sizes are? Try this test. Pour yourself your usual serving of cereal. Now empty your bowl into a measuring cup to see how much you’ve got. How does it compare to the serving size on the box? “But cereal portions are tiny!” you’re thinking. If a single-cup serving of cereal won’t fill you up, add two tablespoons of ground flaxseed and half a cup of blueberries. The healthy fat in the flaxseed and the fiber of the blueberries will help fill you up. Plus, you’ll get far more nutrients than eating a bowl of cereal alone.

Motivational

Note how good you feel after you have encouraged someone else. No other argument is necessary to suggest that one should never miss the opportunity to give encouragement.

- George Matthew Adams

Wellness Tip

Daily mindfulness training can combat the effects of a high-stress situation. Buffer your mood with deep breathing exercises.

We all know how stressful situations can get the better of us. They can make us irritable, distracted and even forgetful. Practicing mindfulness techniques can help. Researchers at the University of Pennsylvania studied the effects of mindfulness training — learning how to be present in the moment without reacting emotionally — on a military group about to be deployed to Iraq. They found that the more time spent on daily mindfulness exercises, the better their mood and working memory. Mindfulness allows us to not get lost in our thoughts or emotions, and instead teaches acceptance of the situation. To begin, sit in a comfortable, upright position, somewhere you won’t be disturbed. Set a timer for 10 minutes so you won’t have to glance at the clock. Gaze somewhere in front of you as you focus on your breath. Notice the sensations, like the rise and fall of your chest and abdomen. If thoughts arise, just acknowledge them and then let them go and come back to the focus of your breath. Don’t judge yourself harshly for stray thoughts, for it is the nature of the mind for thoughts to arise. The practice is to recognize when you have been carried away by them. Pay attention to each moment and each breath during this time. Take this time for yourself and see how much better you feel at the conclusion.

Fitness Tip

JOURNALING HELPS TRACK YOUR FITNESS
Keeping a fitness journal is a great way to maintain an active lifestyle and get back on track when you feel your exercise habits slipping. Journaling allows you to set and record fitness goals, track your progress, map your successes, and stay motivated. A fitness journal provides valuable feedback to help you assess your plan and make adjustments when needed. Start a journal and stay on your journey to fitness!

Nutritional Tip

HEALTH BENEFITS OF SPINACH
Spinach is a nutritional powerhouse! It is low in calories but dense in nutrients including calcium, folate, iron, magnesium, vitamin C and vitamin A. Keep fresh spinach cool and minimize storage time. Consider reduced-sodium canned and frozen spinach as other options if you can't eat it soon after buying it.

Wellness Tip

EXCESS WEIGHT IN MEN LINKED TO INFERTILITY
Recent studies suggest obese men may have more trouble conceiving with their partner. One study found that a 20-pound weight gain can increase a man’s chance of infertility by about 10 percent. A separate study found a link between weight and sperm health; obese men had higher levels of abnormal sperm and lower semen volume. Adopting a healthy lifestyle that includes a balanced diet and regular exercise is important to achieving a healthy weight and maintaining good reproductive health.

Exercise Tip

The best way to keep your kids active: Be active yourself. Institute daily walks or bike rides during family fun time.

Set a good example for your kids by getting off the couch and being active. Parents who watch a lot of TV are more likely to have kids who do too. Little ones like to get involved with whatever Mom or Dad is doing. Pop in your favorite workout DVD and let your tots join in. You can even buy workout programs that are made for kids and parents to do together. If your children are older, center family time around physical activities, like shooting hoops or going for a bike ride or daily after-dinner walk.

Motivational

"The reward of a thing well done is to have done it"

Ralph Waldo Emerson

Nutrition Tip

Got an incurable sweet tooth? You can train your taste buds to crave less sugar by gradually decreasing the sweets you eat.

Human beings are remarkably adaptable creatures. We can adjust to just about anything life throws at us. The same goes for our food preferences. If you’ve never had a swig of soda in your life, you’d probably cringe at how sweet it is. Drink it every day and you’d barely notice it. If you have an insatiable sweet tooth and want to cut back, do it slowly with small, imperceptible changes. That way, your palate can have time to adjust to the new flavors. If you’re a cola fanatic, switch to seltzer and grape juice. Each week, increase the amount of seltzer and reduce the amount of juice until you’re just using a splash of grape juice. Instead of candy, dried fruits, like prunes, are a nutritious way of satisfying a sugar craving. If you need something crunchy, go for cinnamon- or chocolate-covered almonds.

Exercise Tip

EXERCISE MAY REDUCE RISK OF ALZHEIMER'S & DEMENTIA
Middle-aged people who are physically active during leisure time could be up to 52 percent less likely to develop dementia and up to 62 percent less likely to develop Alzheimer’s later in life than their sedentary counterparts, according to a recent study. To help reduce
risk, Alzheimer’s experts recommend engaging in moderate to vigorous exercise for 20-30 minutes, two to three times per week in combination with a healthful diet and regular social interaction.

Wellness Tip

Take out your contact lenses before bed. Extended-wear lenses carry a greater risk of infection than daytime-only ones do.

If you wear contact lenses, give your eyes a rest by taking them out before you go to sleep. Keeping them in for long periods of time increases the risk of serious eye injury. According to a study in the Archives of Ophthalmology, one in 100 people who wear contacts will develop a serious eye infection over a 30-year period. A serious infection is defined as an infection involving the cornea of the eye that can result in loss of vision. The longer you’ve been wearing contact lenses, the greater your risk, say researchers. Single-use daily disposables are your best option for preventing infections. Other ways to reduce your risk: Wash your hands with soap and water before handling your lenses; replace your contact lens case every three to six months; and when cleaning your contacts, rub and rinse them, even if you’re using a no-rub solution.

Health Tip

ALCOHOL INTAKE AND BONE HEALTH
Did you know that excessive alcohol intake can increase calcium loss from bones, making them weaker? One way that alcohol negatively affects bone health is by interfering with the balance of calcium and the production of vitamin D, both essential nutrients for healthy bones. In addition, alcohol can irritate the intestinal tract, aggravating conditions such as ulcers and heartburn. If you choose to drink alcohol, do so in moderation. Moderation is one or fewer drinks per day for women, two or fewer for men.

Fitness Tip

Make your strength-training regimen work even harder. Post-workout stretching can help build muscle strength.

Adding a stretching routine to your workout may help build muscle faster. That’s according to a study in the Journal of Strength and Conditioning Research. In the study, all participants performed weight-resistance exercises three times a week. Half of them did two 30-minute stretching sessions a week, in addition to the strengthening routine. After eight weeks, those in the stretching group showed twice the improvement in muscle strength as those who did weight-resistance exercises alone. According to the study’s author, exercise physiologist Jason Winchester, Ph.D., stretching should always be done at the end of your workout, after you’re warmed up.

Health Tip

Keep your joints healthy by mixing up your workout routines and taking it easy if you’re in pain.

Being physically fit doesn’t protect us from joint injuries, according to the Cleveland Clinic’s chief wellness officer, Michael Roizen, M.D. Many professional athletes, from baseball players to bodybuilders, will suffer injuries or arthritis in their lifetime. To protect your joints, refrain from doing the same activity day in and day out. By varying your workouts, you can prevent overuse injuries, which can lead to arthritis. It will also help you avoid muscle imbalances, which can put extra strain on joints. Runners who don’t cross-train, for example, tend to have weak gluteus (butt) muscles. This can lead to increased pronation of the feet, which can affect the joints all the way from the feet to the hips. When doing strengthening exercises, don’t neglect a muscle group because you think it’s not important. Your whole body is working together to keep you stable and upright.

Fitness Tip

EXERCISE TO SUIT YOUR PERSONALITY
Finding workouts that fit your personality can improve the odds that you will continue to exercise. If you're competitive, consider trying a team sport such as basketball. If you're playful or creative, try dancing. If you enjoy being alone, solo hikes, runs or bike rides may be your cup of tea. Whatever your personality, try to find activities that keep you motivated.

Health Tip

LIMIT SATURATED FATS
According to the American Heart Association (AHA), too much saturated fat can increase cholesterol levels and risk of heart disease. Foods high in saturated fat include whole milk and whole-milk dairy products, lard, coconut oil, palm oil, bacon, fatty cuts of beef, cream, and butter. The AHA recommends limiting saturated fat to less than 7 percent of your total daily calories. If you need 2000 calories per day to stay at a healthy weight, that means holding saturated fat to less than 16 grams per day. For comparison, one tablespoon of butter has 8 grams of saturated fat.

Health Tip

PROSTATE CANCER AWARENESS
Did you know that prostate cancer is the most common non-skin cancer in the U.S., affecting one in six men! According to the American Cancer Society, age is the strongest risk factor for prostate cancer. In fact, more than 65 percent of all prostate cancers are diagnosed in men over age 65. Other important risk factors are family history and ethnicity. Prostate cancer occurs more often in African-American men than in men of other races. Talk to your doctor about your risk for prostate cancer.

Fitness Tip

Brisk walking, jumping rope, dancing, lifting weights, and doing yoga are all examples of healthy physical activity.

Health Tip

How to protect your knees now to prevent problems later: Lose excess weight, choose low-impact workouts and strengthen your core.

By taking extra strain off your joints, you can reduce your risk of arthritis later in life. One of the best things you can do is lose any extra weight you might be carrying around. According to William Bryan, M.D., an orthopedic surgeon at the Methodist Center for Sports Medicine in Houston, every step you take puts three times your body weight on your knee. Running applies five times your weight, while jumping applies a whopping seven times your weight onto your knees. That means a modest weight loss of 10 pounds could take 30 to 50 pounds of pressure off your knees when you walk or run. What’s more, research shows that losing weight may actually improve knee health, even if you already have arthritis. “If you are experiencing frequent knee pain, lifestyle changes might be in order,” Dr. Bryan said in a news release from the Methodist Center for Sports Medicine. Weak core muscles — that is, your abdominals, back, glutes and pelvis — can also contribute to knee issues. By strengthening them, you can improve balance and stability during everyday activities.

Health Tip

AD/HD AWARENESS
Nine percent, or 2.4 million, of U.S. children ages 8-15 meet the criteria for attention-deficit/hyperactivity disorder (AD/HD). AD/HD is usually first diagnosed in childhood and often persists into adulthood. It is characterized by inattention, hyperactivity and impulsivity. It is a chronic disorder that can negatively impair many aspects of daily life, including home, school, work, and interpersonal relationships. To learn more, visit the National Resource Center on AD/HD at www.help4adhd.org

Motivational

"The key to successful leadership is influence, not authority"

Harry S. Truman

Fitness Tip

BUILD YOUR CORE WITH STABILITY BALLS
The use of stability balls can provide an inexpensive, lightweight and fun means of improving core muscles and balance. Stability balls range from small to extra, extra large. Choose a ball size that allows you to sit on it with an upright posture and keep your hips and knees at 90 degrees based on your height and leg length. It is important to follow a proper exercise progression to reduce your risk of injury and gain optimal training benefits. Consult an exercise specialist for proper training guidelines.

Food Tip

Why you might want to pass on the organic cookies: People eat more junk food when it’s labeled as organic.

If they’re organic, they can’t be bad for you, right? Wrong. A study at the University of Michigan shows that people often believe that organic snack foods have fewer calories and are okay to eat more often. However, just because a bag of sweet potato chips or cream-filled cookies is organic does not mean it’s better for you. They often contain just as many calories and grams of fat as their conventional nonorganic counterparts. As with any snack food, eat them sparingly when you’re craving a special treat. Or better yet, skip the processed food and go straight for the organic apples or veggies for a healthier, satisfying snack.

Food Tip

BROCCOLI ANYONE?
Broccoli, which is low in calories but rich in nutrients like dietary fiber, vitamin A and vitamin C, is a nutrition powerhouse! Choose bunches that are dark green. Good color indicates high-nutrient value. Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler or yellowing ones. Choose bunches with stalks that are very firm. Add to your next salad, pizza, lasagna, pasta dish, omelet, stir-fry, soup or casserole.

Fitness Tip

BACK PAIN? STRETCH YOUR HAMSTRINGS.
Many adults complain about lower-back pain. One cause is tight hamstring muscles. Here’s a safe, simple way to stretch them. Sit tall on the floor with legs extended in front of you, feet neutral. Keeping your chest open and back long, lean forward from your hips and slide your hands toward your ankles until you feel slight tension in
the back of your legs. For additional assistance, loop a towel around your feet and pull yourself toward your ankles. Avoid rounding your back or locking your knees. Hold stretch for 15-30 seconds and repeat four to five times, three days per week.

Motivational

Success is all about getting things done

Anthony Robbins

Fitness Tip

AVOID WORKOUTS IN THE SMOG

Exercising outdoors when air pollution is high can be hard on your lungs and heart. Watch the weather reports. When air quality is poor, opt for indoor gyms or malls. This remains true, even for moderate exercise such as brisk walking. If you must exercise outdoors during high-pollutant days, exercise in the early morning or in the evening.

Food Tip

FAST FOOD MEANS FAST CALORIES

Did you know that the average American eats close to six meals or snacks outside of the home each week? And nearly three-quarters of total restaurant visits are at fast-food and other chain restaurants. Experts believe that more “away from home” eating can contribute to excess weight. People generally underestimate calories when eating out, particularly high-calorie foods. With fast-food eating, the key is to make infrequent stops and healthier choices, such as a side salad with low-fat dressing, grilled items, and water or unsweetened tea.

Wellness Tip

DON'T IGNORE EXERCISE INJURIES

Strains and sprains are among the most common injuries during exercise and sports. A strain involves a tear or rupture in the muscle fibers. A sprain involves the stretching or tearing of connective tissue, such as the ligaments surrounding a joint. If you injure yourself while exercising, stop and seek treatment. Far too often people ignore initial pain, swelling or discoloration. This can lead to worse problems and longer recovery times. To reduce exercise-related injuries, warm up and cool down properly, and above all, listen to your body!

Fitness Tip

Trying to improve your swing? When practicing, you’ll get better more quickly if you vary your routine and work on several skills at once.

Practice does make perfect — with one very big caveat. Doing repetitive drills, in which you practice the same skill over and over again, can keep you from improving quickly. According to a study in Nature Neuroscience, it’s better to practice several skills at once. Mixing it up challenges your brain more, so that the brain has to recruit more neurons to process the information. This leads to a more deeply engrained memory of the skill. If you practice the same movement over and over again, your brain doesn’t have to process it as deeply. That’s why it’s better to include several skills within a practice session.

Motivational

Successful people are always looking for opportunities to help others. Unsuccessful people are always asking what's in it for me?

Brian Tracy

Wellness Tip

How to embark on a healthier lifestyle: Set goals based on actions rather than outcomes, and track your progress in a diary.

Your doctor just gave you a laundry list of ways to improve your health, but where do you start? Figuring out how to implement and stick with new habits can be tricky. That’s why the American Heart Association is commending new guidelines to help you get and stay on track. Setting concrete goals, such as walking for 30 minutes a day, are more effective over the long-term than simply saying you need to walk more. Focusing on your actions instead of the results is also key. If you tell yourself you need to lose 10 pounds, you’re more likely to quit exercising if the scale doesn’t budge. But if your goal is to log two miles every day, you’ll achieve a greater sense of acomplishment. Keep a journal to write down your progress every day, so you can reflect back on how far you’ve come.

Food Tip

BUTTER VERSUS MARGARINE

When it comes to the taste of butter versus margarine, some say butter is better. What about the health of your arteries? Butter is rich in saturated fat and cholesterol and stick margarine is rich in trans fat. Cholesterol, saturated fat, and trans fat all can raise LDL (bad) cholesterol and in addition, trans fat can also lower HDL (good) cholesterol levels. Consider a healthier option—buy a trans fat-free
tub of margarine that you enjoy, and eat it in moderation.

Motivational

"Success often comes to those who dare to act. It seldom goes to the timid who are ever afraid of the consequences"

Jawaharlal Nehru

Health Tip

BIKE TO MANAGE WEIGHT

Riding a bike is as effective as walking briskly at helping premenopausal women avoid weight gain, a new study reveals from the Archives of Internal Medicine. So consider mixing up your workouts by alternating brisk walking and bicycling, on most days of the week, to help manage your weight.

Food Tip

If your kids eat a lot of produce, you may want to buy organic. A new study found a possible link between ADHD and pesticide levels.


A study in the journal Pediatrics found that kids with higher than average levels of organophosphate pesticides in their urine were twice as likely to have attention deficit hyperactivity disorder (ADHD). However, researchers tested only one urine sample per child, which means they were unable to tell whether a child’s pesticide levels remained constant over long periods of time. While more research is needed to confirm whether pesticides may truly be associated with ADHD, you can lower your children’s exposure to pesticides by choosing organic or locally grown produce. While not organic, fruit and vegetables sold at farmers’ markets tend to contain much lower levels of pesticides than commercially grown produce. Foods with the highest pesticide content include celery, peaches, strawberries, blueberries, peppers, spinach, kale, potatoes, cherries and imported grapes.

Fitness Tip

EXERCISE WHILE SICK?

How do you know if you are too sick to exercise? Use the neck rule: If your symptoms are above the neck, such as a cold with runny nose or scratchy throat and you feel up to it, it should be OK. If your symptoms are below the neck, such as a deep cough, an upset stomach, aching muscles, fatigue, or fever, let your body rest. Listen to your body. When in doubt, ask your doctor.

Motivational

"Success is living up to your potential. That's all. Wake up with a smile and go after life...live it, enjoy it, taste it, smell it, feel it"

Joe Knapp

Mind Tip

Nervous about an upcoming presentation? Boost your performance with the help of a lucky charm. Superstitions can help us do better.

Baseball players are a notoriously superstitious bunch. From Big Papi’s spitting in his palms to Nomar Garciaparra’s constant glove-tightening, many MLB-ers believe these rituals can help them do better. New research suggests they might be right. Indulging your superstitions can help boost self-confidence, according to a new study published in the journal Psychological Science. If it helps you feel better, there’s no reason not to use your lucky rabbit’s foot, say the study’s scientists. Just be careful not to rely on them too heavily. You don’t want to flunk an exam or flub a job interview because you left your good luck charm at home.

Motivational

"Success is getting what you want. Happiness is wanting what you get"

Dale Carnegie

Health Tip

Keep your heart healthy with flavonol-rich green tea, black tea and cocoa. Flavonols may offer protection to people with heart disease.

Flavonols, a chemical found most abundantly in black tea, green tea, red wine and dark chocolate, may offer health benefits to heart disease patients by reducing blood pressure and improving blood vessel health. In a study at the University of California, San Francisco, researchers found that a diet high in flavonols doubled the circulation of angiogenic cells in the blood. These cells help maintain and repair the interior lining of our arteries, protecting them against damage and atherosclerosis. For the study, researchers gave volunteers a daily cocoa drink with 375 mg of flavonols. Flavonol content in tea, wine and chocolate vary greatly, depending on its growing conditions and manufacturing process. A cup of green tea contains anywhere from 56 to 511 mg of flavonols. Three and a half ounces (100 grams) of dark chocolate has about 43 to 63 mg. To get flavonols from chocolate without the fat, add a scoop of nonalkalized cocoa powder to your coffee or smoothie. Cocoa powder has more of the heart-healthy flavonols than chocolate bars do.

Health Tip

Taking a walk? Kick it up a notch with some hill work. Short bursts of vigorous exercise may help protect against cell aging.

Small bouts of vigorous activity — about 14 minutes a day — may help protect our cells from aging. Telomeres, protective sheaths of DNA that hold our chromosomes together and keep them from unraveling, are thought to be a strong indicator of aging and longevity. The longer they are, the longer our lifespan. Cellular wear and tear can cause telomeres to shorten over time. Short telomeres have been linked to health problems, including heart disease, diabetes and early death. But a new study suggests that small amounts of vigorous exercise may help keep telomeres intact by buffering them against the effects of psychological stress. Stress also appears to shorten telomeres, while past research has linked regular exercise to longer ones. The key to vigorous exercise: Get your heart rate up and sweat. Jogging from one telephone pole to the next or walking up a steep hill during your regular walking program is a great way to do it.

Health Tip

Steer clear of rude coworkers. They’re not just bad for morale — they can also make you more mistake-prone.

Constantly dealing with rude coworkers or abusive bosses? Whether you’re the victim of unkind words or simply witness them directed at others, workplace rudeness is associated with poor performance. According to a review in the British Medical Journal, novices are particularly susceptible to making mistakes when exposed to office tension. When working on important projects, try to avoid toxic or negative people by putting on headphones or establishing a “do not disturb” zone.

Motivational

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.

- Frank Outlaw

Shakeology is a Low Glycemic Food

The results are in. Shakeology® is now certified low glycemic. It’s another stamp of approval that Shakeology is good for you. But that’s not all. Shakeology came in at just 24 on the glycemic index (GI). A number that’s very low and something to be excited about.

Simply put, the glycemic index is a way to measure how carbohydrates react in your blood. When you eat carbs, your blood sugar level rises anywhere from a little to a lot. The GI uses a scale of 0 to 100, with higher numbers given to foods that cause the most rapid rise in blood sugar.

What’s the glycemic index?

High-GI foods cause the body to produce higher levels of insulin but sometimes too much. This gives you an energy burst, known as a “sugar rush.” It feels good at first, but then your blood sugar drops rapidly to lower than normal levels, known as a “crash.” Eating low-GI foods is a smart way to avoid the “sugar rush and sugar crash” cycle. And they’re good for you because they stabilize blood sugar and insulin levels. High blood sugar drives your body to produce more insulin. Foods with a high-GI (above 70) include white bread, pretzels, French fries, and most processed foods. Eating these foods triggers a rapid rise in blood sugar and insulin levels, which:

• Encourages your body to store fat
• Creates a cycle of hunger pangs and feeling unsatisfied
• Causes an energy crash that leaves you irritated and tired
• Can lead to high blood pressure, fluid retention, and diabetes

Foods with a low-GI (under 55) include spinach, oatmeal, peanuts, and Shakeology. Consuming these foods helps stabilize blood sugar and insulin levels, which:

• Increases levels of glycogen, a hormone that causes body fat to be burned
• Gives you a feeling of satisfied hunger
• Helps balance moods
• Reduces the risk of heart disease, helps control diabetes, and positively affects the aging process

Here’s why:

Believe it or not, Shakeology’s GI rating of 24 is much lower than most fruits, some vegetables, and pretty much every processed food ever made. It keeps your sugar levels in check while supplying nutrition that satisfies, energizes, and helps promote good health. As you can see, eating low-GI foods like Shakeology is good for you.

HIGH (GI:70 or above) MEDI UM (GI:56-69) LOW (GI:Under 55)

BAKED POTATOES (GI=93) BEETS (GI=69) ORANGES (GI=42) RICE CAKES (GI=82) SWEET POTATOES (GI=61) SHAKEOLOGY (GI=24) PRETZELS (GI=83) WHITE RICE (GI=64) APPLES (GI=38) CORNFLAKES (GI=81) PINEAPPLE (GI=59) BROCCOLI (GI=10)

Food Tip

All chicken nuggets are not created equal. Many are high in saturated fat and sodium. Look for lean chicken and whole-grain breading.

They’re one of the most popular choices in school cafeterias, and yet chicken nuggets are all too often made with low-quality meat, are high in cholesterol-raising saturated fat and are loaded with heart-unhealthy sodium. If your kids love ’em, look for a brand that uses lean, antibiotic-free chicken and whole grains for the breading. Oven-bake them the night before, chill them, and send them to school with an ice pack. While they generally taste better warm, kids love them cold too!

Similar weight loss, HDL edge for low-carb vs low-fat in randomized diet study

Philadelphia, PA - Low-carbohydrate and low-fat diets coupled with comprehensive behavioral coaching in a randomized trial were similarly effective for weight reduction, while HDL-cholesterol levels ended up higher with the low-carb approach, researchers report in the August 3, 2010 issue of the Annals of Internal Medicine [1].

Lead author Dr Gary D Foster (Temple University, Philadelphia, PA) told heartwire that for him, the weight-control message "is that patients should probably be less concerned about whether the diet is high in this or low in that and more concerned with using behavioral strategies, like keeping track of what they eat, to help them adhere to healthy eating habits."

In the multicenter study that randomized 307 persons to follow one or the other diet, both groups achieved about 11% weight loss at six months and a total of 7% at 24 months; both changes were significant. Both diets were also associated with increased HDL-cholesterol, but the increase was significantly higher for those on the low-carb diet.

Because weight loss itself affects HDL concentrations but was the same in both groups, Foster and his colleagues write, "we were able to determine that a low-carbohydrate diet has greater beneficial long-term effects on HDL-cholesterol concentrations than a low-fat diet."

Daily Motivational

"Striving for success without hard work is like trying to harvest where you haven't planted"

David Bly

Health Tip

Heavy alcohol consumption is the single most important cause of illness and death from liver disease (alcoholic hepatitis and cirrhosis) and contributes to approximately 65% of all cases of pancreatitis.

Wellness Tip

Eliminate 80 percent of your stroke risk factors by avoiding smoking, obesity, a poor diet, high blood pressure and a sedentary lifestyle.

Even if stroke runs in your family, you can still greatly reduce your risk of having one. A study published in The Lancet examined 3,000 people who had strokes and another 3,000 people with no history of them. The research found that 10 risk factors account for 90 percent of all strokes. And many of the ones most closely associated with stroke are preventable. To lower your risk, quit smoking, lose weight if you’re overweight (especially if you carry it around your abdomen), follow a healthy diet, walk for 30 minutes most days of the week, and get your blood pressure and cholesterol numbers within a healthy range. Limit your salt, make sure your alcohol intake is no greater than one drink per day for women and two for men, and work on controlling stress and depression.

Daily Motivational

Don't ask yourself what the world needs. Ask yourself what makes you come alive, and then go and do that. Because what the world needs is people who have come alive.

- Harold Whitman

Health Tip

Your exercise plan should include both cardiovascular and strength-training workouts.

Health Tip

If you often feel worried or anxious, you can reduce your symptoms drastically by working out regularly.

For people with chronic conditions, worrying is often a way of life. Whether you know it or not, you may be suffering from anxiety. If you can’t sleep or if you feel nervous, apprehensive or irritable, exercise may help take the edge off. According to a study in the Archives of Internal Medicine, which examined 40 clinical trials, people who made exercise a regular part of their routine saw the greatest reduction in symptoms. According to the study’s author, working out can even help people who aren’t that anxious feel calmer. Aim for at least 30 minutes of walking or other aerobic activity five times a week.

Health Tip

Want to raise your GPA? After you hit the books, you may want to hit the gym. College students who regularly work out get better grades.

Hoping to make the dean’s list this semester? Maybe it’s time you started sweating it — literally. According to a report from the American College of Sports Medicine, university students who regularly engage in vigorous exercise have higher GPAs. While it could just be that people who push themselves physically are more inclined to work harder academically, other research has shown that working out helps boost brain function and may improve scholastic performance. Why? Exercise may enhance learning by promoting communication between brain cells

Daily Motivational

"Singleness of purpose is one of the chief essentials for success in life, no matter what may be one's aim"

John D. Rockefeller

Food Tip

Need another reason to steer clear of fast food?

A small study suggests that high-fat meals could trigger an asthma attack.

New research may give new meaning to the phrase Big Mac attack. A preliminary study indicates that just one high-fat meal — in this case, fast-food hamburgers and hash browns — can increase airway inflammation and reduce lung function in people with asthma up to four hours later. Though more research is needed, another recent study found that kids who eat three or more burgers a week are at greater risk of asthma than those who follow a Mediterranean diet. While this doesn’t mean fast food causes asthma, it does suggest that diets rich in fruits and vegetables may help protect against conditions like asthma.

Daily Motivational

Try not to become a man of success, but rather try to become a man of value.

- Albert Einstein

Health Tip

Cooking with oil? Know its smoke point. Heating oil above its recommended temperature creates toxic fumes and carcinogenic free radicals.

Cooking with olive oil instead of butter? Good for you! Swapping butter for monounsaturated olive oil may lower your risk of heart disease by reducing levels of LDL cholesterol (that’s the bad stuff) in your blood. Virgin and extra-virgin olive oil are great for salad dressings, dipping sauces and low-to-medium-heat cooking methods, such as sautéing and stir-frying. Heating oil above its recommended temperature can produce toxic fumes and cancer-causing free radicals. So if you’re doing high-heat cooking, like browning, searing or frying, choose light olive oil, sunflower oil or avocado oil, all of which have higher smoke points.

Daily Motivation

"People with goals succeed because they know where they're going"

Earl Nightingale

Food Tip

Eating fruits and vegetables rich in potassium may reduce the risk of developing kidney stones and may help to decrease bone loss.

Daily Motivation

"People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success"

Norman Vincent Peale

Food Tip

Working on getting your cholesterol levels down? You may be able to get your numbers in check by adding a handful of nuts to your diet.

A study in the Archives of Internal Medicine reports that eating more nuts is associated with lowered cholesterol levels. According to the research, participants consumed an average of 2.4 ounces of nuts a day and reduced their total cholesterol by 5 percent. Their “bad” LDL levels went down an average of 7.4 percent. Triglycerides declined as well, though only in people who had elevated levels (above 150) to begin with. Because nuts are high in calories and fat, be sure to swap out another high-calorie snack to avoid weight gain.

Food Tip

Hungry already? If it isn’t snack time yet, try drinking a glass of water first to curb your appetite.

While there’s nothing wrong with eating when you’re famished, sometimes it’s hard to tell if you truly need food. Sometimes our body sends out mixed signals and we can confuse hunger with thirst. So if you can’t figure out why you’re starving already, try downing eight ounces of H2O first. Drinking an extra glass of water is never a bad thing, and it could help you quench your thirst and recognize that those hunger signals were a false alarm.