Happy Meals or Unhappy Meals?

I have a craving for fast food burgers and fries from time to time. I truly love the flavor of crisp french fries. I even like to dunk a few chicken nuggets in sweet and sour sauce once in a while.

However, I know that a steady diet of fast food is not good for my health or my pocketbook. People need to act responsibly and use common sense whether eating out or eating at home. A well- balanced diet is one aspect of achieving good health.

The more scientists and nutritionists study DNA, the human body, and our relationship with food  the more details they find about how particular substances and hormones affect us and what we eat. This new information brings up reasons why we shouldn’t eat too much of this or too much of that.

Common sense tells us that many substances are not good for our bodies. We choose to be healthy or unhealthy by what we choose to eat or ingest.

Unhappy Meals
By Liz Neporent

A few years ago, a 56-year old diabetic and double heart attack victim, filed a class-action suit against McDonald’s, Burger King, Wendy’s, and KFC, claiming they were to blame for his ill health. He had eaten in their establishments for years, he said, without ever being told that their food could have a negative impact on his health.

On the face of it, law suits like this seem beyond frivolous, a way to work the legal system in order to compensate for personal lack of control and common sense. Surely everyone should realize that a Big Mac is not a health food just as they should grasp that parking yourself in front of the TV for 28 hours a week – as the average American does – is not a healthful activity.

Perhaps. But as it turns out, there is some evidence fast food may be just as harmful and addictive as tobacco or alcohol. Emerging research suggests that the brain can become hardwired to crave a hit of extra crispy chicken just as it might any addictive substance. In one study done at Albert Einstein College of Medicine in New York City, researchers found that feeding rats a diet similar in composition to the typical fast food meal — that is, high in calories, saturated fat, and sugar — lowered their ability to respond to leptin, a hormone that signals the hypothalamus gland to regulate eating behavior. The fatter the rats got, the more leptin they produced. This sent their hypothalamus glands into overdrive which in turn sent their brains the mixed up signal they were in danger of starvation. The result: overeating and excessive weight gain.

The researchers discovered that improper leptin response kicked in after the rats ate only a few high fat meals and that the fatter the rats became, the more resistant they were to leptin’s effects, and the harder it was to reverse the trend. However, the biological, psychological and social processes of eating and hunger are complex and leptin is only one factor of many that govern the process of appetite and weight gain.

To date, all legal cases brought against purveyors of fast food have been dismissed due to lack of merit. While the addictive qualities of tobacco are clear, burger-and-fries dependency remains in question. Additional research is needed before the theory of fast food addiction is proven beyond a shadow of a doubt. And ultimately, with so many forms of junk and fast foods available, it may be difficult to assign blame.

 ThirdAge Article
Health and Wellness – Nutrition

Steamed or Raw Vegetables – Which is Better?

Which Is Better: Steamed or Raw?

Nothing could be healthier for your heart than a plateful of raw veggies, right?

Actually, a little steam treatment could be even better. New research suggests that steaming might improve the cholesterol-lowering capabilities of certain produce.

When researchers tested the digestive effects of both raw and steamed veggies – beets, okra, carrots, eggplant, green beans, asparagus, and cauliflower – something interesting happened. It’s not clear why, but the steamed veggies did a better job of binding to bile acids. And that’s a good thing. It means more bile acids get excreted, which in turn means the liver needs more bad LDL cholesterol to make bile – which means there’s less LDL circulating in your body.

Raw or steamed, your goal is to eat at least five servings of vegetables every day. But if you don’t always hit that goal, here are some ways to make sure that every bite of vegetables is working hard for you:

Find out when frozen veggies are more healthful than fresh — and vice versa.

• Know when it’s worth it to go organic.
• Absorb more nutrients from salads and steamed veggies with the healthy fats in these toppings.
• Sprinkle on extra antioxidants with these herbs and spices.

3 Ways to Dress Your Veggies

A bit of unsaturated fat can help your body better absorb the fat-soluble nutrients in your vegetables. Here are three different looks to try:

• Skip the fat-free ranch dressing. Instead, toss your greens with an olive-oil-based dressing like balsamic vinaigrette.
• Make your fat crunchy. Season peppers, corn, carrots, or squash with salt, pepper, and lemon juice, and then top with slivered almonds or toasted sesame seeds.
• Create this Spicy Peanut Sauce for dipping lightly steamed broccoli and cauliflower

In a recent study, people who tossed their salads with a dressing that had some fat in it absorbed more carotenoids from the vegetables than the people who used a nonfat dressing.

Carotenoids are potent antioxidants found in brightly hued produce - red, orange, and yellow. But the small intestine needs a little fat to absorb these power nutrients. So do several other fat-soluble vitamins, including:

Vitamin E (found in spinach and broccoli)
Vitamin K (found in cabbage, cauliflower, and turnip greens)
Vitamin D (found in some fish and in fortified dairy)

When you’re dressing your veggies, remember the Brylcreem jingle: “A little dab’ll do ya.” You can nearly undo all the good in veggies by turning them into high-calorie, high-fat side dishes. So don’t drown them in sauces and oils. Think lightweight summer ensembles – a little dribble of olive oil on a sliced tomato or a smattering of chopped walnuts on your spinach salad. Or a bit of  peanut sauce on your steamed broccoli. Check out this spicy peanut sauce recipe below.

Spicy Peanut Sauce
2 tablespoons smooth natural peanut butter
2 tablespoons “lite” coconut milk
1 tablespoon lime juice
2 teaspoons reduced-sodium soy sauce
1 teaspoon brown sugar
1/2 teaspoon Watkins Red Pepper Flakes, or to taste

Whisk together peanut butter, coconut milk, lime juice, soy sauce, sugar, and crushed red pepper in a small bowl until smooth.

RealAge Tips

To Eat or Not To Eat Meat

I like to eat meat and I would find it difficult to give up meat all together! I know fatty meats are a health concern but lean meat is one of the major food groups. Meat and beans are grouped together on the food pyramid.

The amount of food from the Meat and Beans Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods.

The food pyramid recommends 2 – 4 ounces of meat or the equivalent a day for an average child. While the average adult should eat 5 – 6 ounces of meat or the equivalent daily.

In general, 1 ounce of meat, poultry or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

If you’d like to eat less meat as part of your weight loss or healthy eating plan go meatless at least once a week for ginormous environmental and health benefits.

The Benefits

Health Benefits
Compared to meat eaters, vegetarians have lower rates of diabetes, heart disease, certain cancers, and obesity.
Helping the planet
Livestock accounts for 18% of the world’s greenhouse gas emissions and 8% of water use – and a meatless diet is 50% more effective at cutting CO2 than switching from a standard car to a hybrid. (According to IdealBite.com, an online community for green living)

These meatless lasagna rolls filled with vegetables and creamy cheese are tasty—and a deliciously clever way of getting the kids to eat their veggies!

Vegetable Lasagna Roll-Ups
1 package (10 ounces) spinach leaves
2 large carrots, shredded
1 cup small broccoli florets
1 container (8 ounces) ricotta cheese
6 tablespoons grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon Watkins Black Pepper
6 lasagna noodles
2 tablespoons olive oil
1 small onion, chopped
2 cloves garlic, minced
1/2 teaspoon Watkins Basil
1/2 teaspoon Watkins Oregano
1 can (14 ounces) tomato puree

Preheat the oven to 350 degrees F. Place the spinach, carrots and broccoli in a large saucepan. Add 1 cup water, cover and cook until tender, about 5 minutes. Transfer the vegetables to a colander and drain. Let cool.

2. Combine the ricotta, 3 tablespoons of the Parmesan, the salt and pepper in a large bowl. Add the vegetables and stir to combine.

3. Cook the noodles as package directs. Place the noodles on a flat surface. Divide the filling equally and spread over the noodles; roll up.

4. Heat the oil in a deep skillet over medium heat. Add the onion and garlic and cook until tender; stir in the tomato puree and the basil and oregano. Simmer the sauce for 5 minutes. Spoon about 1/2 cup sauce over the bottom of a shallow baking dish. Place the rolls, seam-side down, on top and pour the remaining sauce over the rolls.

5. Cover with foil and bake for 30 minutes. Uncover and bake for 10 minutes. Sprinkle with the remaining 3 tablespoons Parmesan and serve immediately. Serves 6.

Tip
Use whole-wheat pasta for an added boost of fiber.

An Exercise in Proper Breathing

An Exercise in Proper Breathing
Take a Good Breather
By Mike Kramer

Proper breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the same old stale stuff. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You’ll not only be healthier, but you’ll be able to perform better (mentally and physically) and, of course, be less stressed and more relaxed.

Here’s an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are ones you should try to develop in your normal breathing, and that could take practice. Try to take about 10 minutes, but it can happen in five by cutting the time for each step in half. Most of it can be done anywhere you need to relax or clear your head:

1. Get Ready (2 minutes) Make the room dark, or at least darker. Lie down flat on your back, or sit against a wall. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing for a minute or two. Don’t try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.
2. Stage I (2 minutes) Practice breathing in and out of your nose. Exhaling through the mouth is okay for quick relaxation, but for normal breathing, in and out the nose is best. Take long breaths, not deep breaths. Try not to force it, you shouldn’t hear your breath coming in or out. You’re drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.
3. Stage II (3 minutes) Good breathing is done through the lower torso, rather than the upper torso. Each breath should expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it’s not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.
4. Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. “In with the good, out with the bad” is definitely true here. Make your exhale as long as your inhale to make sure all the bad air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause after your exhale without taking a breath. Focus on the stillness and on not forcing an inhale. Your body will breathe when it needs to.

From SparkPeople.com

Health Benefits of Garlic

Garlic is a culinary mainstay that provides a host of health benefits. It can help improve overall cholesterol levels, lower blood pressure and decreases clot formation, thus reducing the risk of stroke and heart attack. It also has antiviral, antibacterial, and antifungal properties, making it especially helpful in combating respiratory infections.

A simple way to treat a cold is to eat two cloves of raw garlic at the onset of symptoms. Chop or crush the cloves to release the allicin (a sulfur compound with strong antibiotic effects) and put them on a sandwich or mix them in applesauce. From DrWeil.com

Watkins Garlic Oil Softgels  Article No. 01465 (60- to 120-day supply)

For centuries, mothers and herbalists have prescribed garlic in large quantities at the first sign of almost any illness. Today we are finding that garlic may indeed have great benefits for the heart and circulation.

It contains many major nutrients, as well as phytonutrients that slow aging and help maintain optimal health.

Garlic has been studied for its benefits in enhancing immunity and promoting healthy cholesterol levels and blood pressure.

Unfortunately, most of us don’t eat nearly enough garlic in our normal diets to be of  maximum benefit.

Our Garlic Oil Softgels contain a full gram of garlic oil each, together with parsley seed oil and chlorophyll to help minimize any breath odor. 120 softgels; one or two per day.

• Garlic oil: Contains potassium, phosphorus, B-complex vitamins, vitamin C and calcium.
• Parsley and chlorophyl: Help minimize any aftertaste or breath odor caused by the garlic; parsley contains natural chlorophyll, which is known to eliminate odor. 
• Softgels: Easy to swallow; a convenient way to add garlic to your diet.
• Pure/all natural: No preservatives, artificial color

Testimonials

Individual results may vary. Consult your physician before taking any dietary supplements.

“Watkins Garlic Oil Softgels have enabled me to control my blood pressure without medication.” – Ron Losey, Kentucky

“My cholesterol had gone up and I started taking Watkins Garlic Oil Softgels. When I went back to the doctor he couldn’t believe how much my cholesterol had dropped. Needless to say, I’m very satisfied with Watkins Garlic Oil Softgels.” – Virginia Miller, Minnesota

Why Do Women Feel Cold More Than Men Do?

The proper setting for the thermostat can spark fierce disputes among couples, and while there are exceptions, typically, women complain of cold temperatures more often than men do.

Ironically, this is probably because women are better at surviving extreme cold than are men.  Mark Newton, a clothing-industry consultant and researcher at the University of Portsmouth, explains that women have a more evenly distributed fat layer and can more effectively pull all their blood back to their core organs in cold temperatures. While this fosters survival in sub-freezing conditions, it also means less blood flows to their hands and feet, and as a result they feel cold at higher temperatures than men typically do.

There is no simple answer to this disparity; it simply suggests that in cold weather, men and women should be more willing to compromise in the thermostat battle, as their differences are determined genetically – a fact no amount of arguing will alter.

Happiness is Catching

Hang out with happy people and you’re likely to be happy, too. In fact, findings from a new study suggest that being around happy people boosts your spirits even more than a financial windfall.

For the study, investigators from Harvard and the University of California, San Diego, tracked more than 4,700 people who participated in the 20-year Framingham Heart Study, each of whom completed a questionnaire about their happiness. Results showed that happy people tended to be at the center of social networks and were likely to have many friends who were happy.

They also showed that having friends or siblings nearby boost your chances of being happy – and that all this happiness really is contagious: it spreads outwards by three degrees to friends of friends. The investigators calculated that each happy friend you have increases your chances of being happy by nine percent while having downbeat friends reduces your shot at happiness by seven percent. Happiness isn’t just a state of mind: it has a protective effect on the immune system.

The study was published on December 6, 2008, in the British journal BMJ.

Flu or False?

Hot drinks have long been a traditional remedy for the cold and flu but now scientific research has shown that a steaming mug of hot liquid really can help.

For generations, grandmothers have served up warm drinks to help reduce the symptoms of suffering relatives, and now experts reckon they have been right all along.

The study, carried out at Cardiff University’s Common Cold Centre, found that “a simple hot drink can provide an immediate and sustained relief from symptoms of runny nose, cough, sneezing, sore throat, chilliness and tiredness.”

Here, we take a look at some other old wives’ tales to find out what ones have a basis in fact and which are nothing but stuff and nonsense.

Those that have been proved by science to be true include:

• An apple a day will keep the doctor away. Several studies show that the high levels of phenolics contained in apples work as a potent antioxidant, which has been shown to reduce the risk of breast and colon cancer. Other research suggests apples can also help stave off Alzheimer’s disease. 
• Breakfast is the most important meal of the day. Studies show that people who don’t have breakfast develop a low blood sugar during the hours between lunch and dinner. This can lead to increased hunger as well as deposition of fat. 
• Cranberry juice can help bladder infections. According to a study at Harvard Medical School, the properties in both cranberry and blackberry juice destroy bacteria clinging to the walls of the bladder. 
• Chicken soup helps colds. Doctors at the University of California have discovered the amino acid cysteine, a common by product of chicken soup, holds the same properties as acetylcysteine, a common antibiotic prescribed to people  with   respiratory  infections.
• Sitting in a hot bath can make men infertile. A three-year study of infertile men at the University of California found their sperm count rose dramatically when they stayed out of hot baths for between three to six months. 
• Eating carrots helps you see in the dark. The old wives’ tale that most of us will have heard when we were young actually turns out to have some basis in fact. Carrots are packed with Vitamin A, which is vital for good retina health. 
• Toothpase can get rid of spots. Many toothpastes contain menthol, which cools and soothes inflammation. Antibacterial agents can fight infection, so toothpaste can make the perfect spot-fighting cream if you don’t have anything else to hand. 
• Listening to loud music will damage your hearing. Research suggests as many as one in five of today’s teenagers have already done damage to their ears through listening to music at excessive volumes. 
• Chewing parsley gets rid of bad breath. Parsley has been used for thousands of years to counteract garlic breath, as it contains compounds which counteract the high sulphur content of garlic that causes the unpleasant odor. 
• Counting sheep helps you go to sleep. Counting is calming which can help lull the brain to sleep, but experts say to stick to counting the same one or two rather than counting hundreds. 
• Cloves help relieve toothaches. Cloves and clove oil contain properties that can temporarily help numb the tooth, but the British Dental Health Foundation warns it should only be used in an emergency, as clove oil on the gums can burn them and even cause ulceration. 
• Cleaning your ears with cotton swabs will make you deaf. It is all too easy to damage the eardrum by poking things such as cotton swabs into the ear canal. 
• Feed a cold, starve a fever. A study showed that those who fasted then consumed nothing but water, produced raised levels of toxins that fight infections. However those who fasted and then had a meal, produced more of the kind of compounds which can tackle viral infections such as colds. 

Here’s a few that aren’t true.

• Wearing copper bracelets helps alleviate the symptoms of arthritis: There is no scientific evidence to support this claim.
• Eating boiled eggs makes you constipated: Scientists say you would have to eat an awful lot of eggs to get constipated. 
• Pull out a gray hair  and two will grow back in its place: You can expect one new hair to appear in around three months, but not two. 
• Sitting too close to the TV will damage your eyesight: It may well give you a headache, but it won’t cause any permanent eye damage. 
• Heartburn while pregnant means your baby will be born with a full head of hair: There is no scientific proof of this.

From ThirdAge.com

Do Heating Pads Cause Cancer?

Do Heating Pads Cause Cancer?

In the cold winter months it’s tempting to pull out the heating pads and electric blankets to help keep warm and alleviate minor discomforts. But are they safe? Heating pads, used correctly to create moist heat, can provide temporary relief from mild aches and pains such as pulled muscles, menstrual cramps, and stiff joints. However electric heating pads, along with other household appliances such as electric blankets and mattress covers, hair dryers, computers, and coffeemakers, all generate electromagnetic fields (EMFs). These invisible lines of force surround electrical equipment, power cords, and power lines, and their potential effects have been in the center of controversy surrounding a possible link to the development of cancers.

Research has not concluded whether EMFs disrupt the cellular systems that control the normal growth and development of tissues. Interfering with these processes might increase the risk of cancer, and the possibility of an EMF/cancer connection hasn’t been definitively ruled out. Because we can’t say for sure that EMFs are harmless, I recommend using a non-electric heating pad, such as one that you warm up in a microwave oven, or that uses hot water.

From DrWeil.com

Pumpkins Not Just for Pie Anymore!

 

Thanks to their newfound superfood status, pumpkins will be spending less time on the front porch and more time on dinner menus this fall. Plus, they’re amazingly versatile: Pureed, mashed, or cubed, pumpkin’s mildly sweet taste can go even sweeter or savory, depending on how you spice it.

• At restaurants, look for pumpkin soups, breads, and muffins; pumpkin-flavored pasta dishes (think gnocchi or ravioli); and decadent pumpkin-based desserts, from cheesecake to gelato.
• At home, keep a few cans of pumpkin puree on hand, and stir a big spoonful into almost anything: soups, stews, yogurt, curries, pancakes, even meatball mixtures.

In fact, there may be nothing you can’t pump up with pumpkin — including coffee: The Pumpkin Spice Latte at Starbucks boosted the chain’s sales 11% when it debuted! Need an extra prod to try pumpkin in something besides pie? Here are half a dozen reasons to go for the gourd:

1. It gives your immune system a flu-season boost. A 1/2-cup serving of pumpkin delivers a boatload of immune-boosting vitamins and nutrients, including alpha carotene and beta carotene, vitamin C, iron, and enough vitamin A to last you 3 days!

2. It fills you up for very few calories. Half a cup of Libby’s canned 100% pumpkin puree packs 5 grams of stomach-satisfying fiber (20% of the recommended daily intake) for only 40 calories. In comparison, a slice of whole-wheat bread has 2 grams of fiber and 70 calories.

3. It’s got the goods to protect your vision. Pumpkin delivers a duo of sight-saving carotenoid antioxidants (lutein and beta cryptoxanthin) that reduce the risk of age-related cataracts and sight-stealing macular degeneration.

4. It keeps your body humming. Pumpkin is a great source of potassium, which keeps your cells, nerves, and muscles running smoothly. Healthy potassium levels also help keep blood pressure in check and can lower the odds of stroke and heart disease.
   
5. It could cut your cancer risk. A diet high in carotenoids can lower the risk of breast cancer. And beta cryptoxanthin, a carotenoid that’s particularly plentiful in pumpkin, may help protect against lung cancer. Aim to get your beta carotene from foods like pumpkin, since supplements don’t offer the same cancer protection.
   
6. It gives your bones a little extra love. You’ll also pick up a little extra bone-building calcium with each serving. Plus, beta cryptoxanthin defends against joint-destroying rheumatoid arthritis.
   
Wondering about canned versus fresh pumpkin? Canned is a little less sweet but, surprisingly, it’s a little more nutritious. It has more fiber, beta carotene, potassium, iron, and folate than fresh. It also wins huge points for convenience!

Reference – RealAge.com