Health and YOU

Right Diet for Women’s Health

Why Diet Matters

According to researchers who recently reviewed the risks associated with coronary heart disease (CHD) in women, a poor diet was linked to 20 percent of all cases of heart disease. Factor in diet’s effect on other chronic diseases like diabetes and osteoporosis, and it’s obvious that good nutrition has huge women’s health benefits. One way to immediately turn your health situation around is through the foods you choose to eat.

“Berries, and a lot of fruits, are an excellent source of antioxidants and water-soluble vitamins,” says Julia Hincman, MS, RD, LDN, a registered dietitian with Massachusetts General Hospital in Boston. “They are important for the prevention of cancer and to maintain your weight.” They may also lower your risk of coronary heart disease. One of the many studies done on the benefits of berries looked at blueberries, a known powerhouse. Researchers found that all their benefits remained even after cooking. The serving size is one-half cup of fresh berries (or one-quarter cup if they are dried).

Source: everydayhealth.com

Fitness Model Jamie Eason on Top After Beating Cancer

We’ve all had our ups and downs, but few have had such highs and lows at such a young age as 34-year-old fitness model Jamie Eason.

After a few entry-level office jobs following college, Eason went to work for her family’s roofing company in Texas. But being chained to a desk was not for her, she realized.

While managing a crew of roofers, she tried out to become a cheerleader for the Houston Texans  – and got the job. Life was going great.

Great, that is, until she found a suspicious lump in her breast.

It turned out to be cancer. She had a lumpectomy, and eventually all was well. Except that she had missed so many practices that she had to quit the cheerleading squad and had to take a job as a computer instructor.

Four years later, she realized that she was what she calls “skinny fat.”

“I was soft and flabby,” she tells CBS News. “I had cellulite. I drank Dr. Pepper and ate Goldfish and fast food almost every day.”

It was her wake-up call. She hired a personal trainer and visited a nutritionist, and the new and improved Jamie Eason was born.

“Within a few disciplined months, my body began to transform,” she says. “I felt physically fit and emotionally, I had a true sense of accomplishment and well-being.”

She won the first fitness competition that she entered, and the rest is history. “I realized I had found a path for my life.”

Supersede the Physical

To look at Jaime today, it’s hard to believe that she was ever out of shape with extra pounds, isn’t it? If you want to get healthy, Eason says to remember that “adopting a healthy lifestyle far supersedes anything physical.”

Click here to read more: www.blog.bodybuilding.com/in_the_news/2010/08/05/jamie-eason-pictures-fitness-model-on-top-after-beating-cancer/

Five Ways to Deal with Stress that Don’t Involve Food

Let’s face it, there are many things working against those of us trying to lose weight these days. Fast food restaurants clog up the streets and gym memberships get more and more expensive by the day. Tight deadlines at work mean little time for worrying about proper nutrition during the day. And on top of that, busy family schedules make fixing a wholesome meal on a regular basis all the more difficult.

There’s also one other major underlying factor in weight gain: stress. Stress can creep in at any moment, and can be caused by almost anything in your life. Work, social events, even your family can cause stress. Not only is the stress itself harmful to your mind and body, but it can also lead to other unhealthy habits. All too often, people turn to unhealthy things like food and drink rather than dealing with the stress itself. We all know all too well just how easy it is to reach for a cheeseburger when things get tough. Of course, you’ll feel better in the short term – but the long-term ramifications are just not worth it.

Following are five simple but effective ways to battle with stress. Next time you’re feeling overwhelmed, try one out instead of reaching for that pizza menu.

Organize something. Often times clutter and disorganization in our lives – either in the physical or mental sense – is a chief contributor to stress. So to combat this stress, try organizing something or some part of your life. Whether it’s your music collection, pictures or DVDs, the act of cleaning something up and organizing it can have a soothing effect on your mind and body.

Get some sleep. Do you get seven to eight hours of sleep on a nightly basis? Chances are you don’t, which can be a contributing factor to high levels of stress. Staying well rested can help keep the mind relaxed yet focused and able to take on whatever the day may hold. Even a short nap can help on a stressful day.

Write it down. Keeping a journal is another good way to deal with stress that many don’t realize. Writing down your feelings helps you to become fully aware of them. Once you’ve done this, it’s a lot easier to figure out just what is causing you stress and then let go of these feelings so you can move on with your day.

Try some yoga. Another form of exercise, yoga stresses the importance of reconnecting your mind and body – a perfect prescription for the stressed. There are all kinds of different classes and yoga sessions, and chances are your school has its own yoga class you can try. If you’re unable to make it to a class, try some simple stretches instead. Focus on your breathing while stretching and just feel your stress float away.

Play a game. Nothing reduces stress like a quick game. Not only can it take your mind off any issues, but it’ll also help you to relax by changing your focus to something fun. Chances are you have a game or two in your closet – even a deck of cards will do. Just a short bout of fun can refresh and reenergize your mind and body. Then you’ll be ready to take on anything.

by Mike Tennant

Source: .bodyrock.tv

Best Choices for your Pregnancy

During your pregnancy it is important to have a healthy, varied diet that contains adequate amounts of all the energy and nutrients needed by your growing baby and your body to cope with the changes taking place.

The best choices for you and your baby

A healthy, balanced diet both before conception and during pregnancy will help give your baby the best start in life.

• Fruit and vegetables are key to any healthy diet. Aim to eat at least five portions of different fruit and vegetables every day – these can be fresh, frozen, tinned, dried or juice. If you choose to eat raw fruit or vegetables ensure that they are thoroughly washed or peeled before eating. Different coloured fruit and vegetables provide different nutrients, so try to eat a wide variety.
• Choose starchy foods at each meal, such as bread, pasta, rice, potatoes and pulses (eg lentils and beans) to provide energy and nutrients.
• Protein is essential for growth. Include lean meat, poultry, fish (limit oily fish such as salmon, mackerel and pilchards to 1-2 portions per week), nuts, grains, pulses and seeds.
• Calcium-rich foods should be included in your diet – aim to have at least three servings of dairy foods per day such as a glass of semi-skimmed milk, a low-fat yogurt and a small piece of cheese. Vitamin D is vital for calcium absorption – most of the vitamin D we need is made in the body by the action of sunlight on our skin.

Folic acid for your baby

Also known as folate in its natural state, folic acid is one of the B-group vitamins. Folic acid has been shown to reduce the risk of neural tube defects in the baby such as spina bifida. Ideally you should have started to take a daily 400 microgram supplement before you were pregnant as it is particularly important before conception and during the first twelve weeks of pregnancy. Include foods in your diet that are naturally high in folic acid eg green vegetables and foods that have been fortified with folic acid such as some breads and breakfast cereals.

Iron for energy

Iron is necessary for healthy blood. A lack of iron can lead to iron deficiency anaemia which is associated with frequent infections, tiredness and low moods. Iron needs are increased during pregnancy so choose plenty of iron-rich foods such as red meat, green vegetables, fortified breakfast cereals, pulses, bread and dried fruits. Vitamin C helps with the absorption of iron from foods so serve fresh fruit or juice or vegetables with iron-rich food. Tea and coffee can make it harder for your body to absorb iron so avoid drinking them when eating iron-rich foods. If the iron level in your blood becomes low, your midwife may suggest that you take iron supplements.

Vegetarian and pregnant?

• Iron Vegetarians need to ensure they include plenty of iron in their diet as vegetable sources are not as well absorbed.
• Calcium Vegans and vegetarians who consume few dairy products need to ensure they get sufficient calcium in their diet and may need a supplement. Good sources include soya milk. green vegetables, almonds, tofu, wholegrain cereals and pulses.
• Vitamin B12 This vitamin is essential for the development of your baby. It is found in dairy products, fortified soya milk, eggs and yeast extract. However B12 is not found in vegetable foods so vegans may not obtain enough from dietary sources, check with your midwife to see if a supplement is necessary.

Weight gain during pregnancy

Most women will put on around 10-12.5kg (22-28lb) during their pregnancy. However, weight gain varies and depends on your pre-pregnancy weight. It is especially important to eat a healthy diet when pregnant so cut down on foods high in fat and sugar – too much weight gain could increase your blood pressure. It is also important not to diet during pregnancy.

Healthy snacks and drinks

Snacking on healthy food can help keep energy levels up. Drink fresh fruit juices and plenty of water rather than fizzy, sugary drinks. Cut down on fatty, sugary snacks such as cakes, biscuits and crisps and choose alternatives:

• Fresh fruit
• Dried fruit eg apricots, raisins
• Raw vegetable sticks eg carrots, peppers, cucumber
• Low-fat yogurt
• Vegetable soup
• Wholemeal toast with low fat spread
• Sandwiches, rolls or pitta bread with salad and lean ham, chicken or cottage cheese
• Breadsticks and houmous
• Toasted teacakes, muffins or crumpets with low fat spread
• Glass of milk or milkshake made with fresh fruit
• Smoothies

Foods to limit

Foods high in vitamin A

Excess consumption of vitamin A can harm your baby so you should avoid taking any supplements containing vitamin A including fish liver oil supplements. Also avoid eating liver which is high in vitamin A and liver products such as pâté.

Caffeine

It is important to limit the amount of caffeine that you have each day. It occurs in some foods eg chocolate and hot drinks eg tea and coffee. Caffeine is also found in some soft drinks and energy drinks. The Food Standards Agency recommends that pregnant women should limit their caffeine intake to no more than 300mg a day. High levels of caffeine can result in babies having a low birth weight or even miscarriage.

What contains 300mg of caffeine?

• 4 cups of instant coffee
• 3 cups of brewed coffee
• 6 cups of tea
• 8 cans of cola
• 4 cans of energy drink
• 8 x 50g bars of plain chocolate

Alcohol

When a pregnant women drinks alcohol, the alcohol can pass to the baby through the placenta and affect the baby’s development. Excessive drinking can lead to low weight at birth and can also affect the physical and mental development of the child. Therefore avoid getting drunk and drink no more than 1 or 2 units once or twice a week.

Foods to avoid

Source: waitrose.com

Are All Fats Bad? What Kinds of Fats Are Good to Include In My Diet?

The dietary teaching of the 1990s warned Americans to avoid fats at all costs.  This energy-dense stuff would cause fatness, artery clogging, and myriad other harmful health effects. 

Terrified, dieters turned to all the “low fat” products they could find.  Eager to capitalize on the craze, food manufacturers cut the fat (and loaded up on the sugar) to offer an abundance of highly-processed “fat free” crackers, cookies, chips, breads, and ice creams.  Dieters consumed these products en masse, but yet Americans continued to get fatter.  Meanwhile, across the Atlantic in the countries bordering the Mediterranean Sea, the healthiest eaters in the world continued to relish olive oil, fatty fish, nuts, and other very healthy, high-fat foods.  Now well-established as the most heart healthy way of eating, the Mediterranean diet is based on an eating plan which contains significantly more calories from fat (about 35-40% of calories) than what the American Heart Association has historically recommended (<30%).  However, as research demonstrating the beneficial effects of the Mediterranean Diet accumulates, the dietary teaching in the United States is changing gears.

It turns out that not all fat is “bad.”  While it is true that fat contains 225% more calories per gram than protein and carbohydrates (9 calories per gram for fat versus 4 calories/gram for protein and carbohydrate) and thus it must be consumed in moderation for weight control, certain fats possess extraordinary health benefits.  Others however deserve their bad reputation for promoting heart disease, obesity, and poor health. 

“GOOD” FATS

In general, unsaturated fatty acids are the more heart-healthy fats.  Unsaturated fats contain one (“monounsaturated” or more (“polyunsaturated”) double bonds between carbon atoms, are typically liquid at room temperature, and are fairly unstable, making them susceptible to oxidative damage and a shortened shelf life.  The most heart healthy of the unsaturated fats are monounsaturated fats and a certain type of polyunsaturated fat.   Monounsaturated fat increase HDL (high-density lipoprotein), the “good cholesterol” which helps to reduce atherosclerosis and cardiovascular disease. Common sources include olive, canola, and peanut oils. Essential fatty acids are a type of polyunsaturated fat that must be obtained from the diet.  Unlike other fats, the body cannot produce omega-3 (linolenic acid) (“good fat”) or omega-6 (linoleic acid) fatty acids (see “bad fats”). Omega-3 is an essential fatty acid found in egg yolk and cold- water fish like tuna, salmon, mackerel, cod, crab, shrimp, and oyster. Omega-3 fatty acids promote a healthy immune system and help protect against heart disease and many other diseases.  They also contribute to reduced blood clotting, dilation of blood vessels, and reduced inflammation.  Americans tend not to get enough of omega-3 fatty acids. A Mediterranean Diet includes at least two servings of omega-3-rich cold-water fish per week.

“BAD” FATS

Saturated fats are “bad fats” because they increase levels of LDL (low-density lipoprotein), the “bad” cholesterol which leads to atherosclerosis and cardiovascular disease.  These fats contain no double bonds between carbon atoms making them typically (but not always) solid at room temperature and very stable.  Think of a stick of butter as an example.  Foods high in saturated fat include red meat, full-fat dairy products, and tropical oils like coconut and palm.  Saturated fat should be avoided with no more than about 10% of total daily calories from saturated fat.

Trans fat, listed as “partially-hydrogenated” oil on a food ingredient list, result from a man-made effort to make unsaturated fat solid at room temperature in an effort to prolong its shelf life.  The process involves breaking the double bond of the unsaturated fat.  The product is a heart-damaging fat that increases LDL cholesterol even more than saturated fat.  Due to legislation requiring food manufacturers to include the amount of trans fat on the nutrition label if it is more than 0.5g per serving, many processed foods that used to be high in trans fat such as chips, crackers, cakes, peanut butter, and margarine are now “trans-fat free.”  Check the label and look on the ingredients list for “partially hydrogenated” oil to determine if a food still contains trans fat.  If so, avoid that food.

One of the essential fatty acids, the polyunsatured fat omega-6 is found in flax seed, canola, and soybean oils and green leaves.  Both the heart-healthy omega-3 and less heart-healthy omega 6 polyunsaturated fats decrease total cholesterol, LDL cholesterol, and HDL cholesterol.  Both also are used to make eicosanoids.  Eicosanoids are oxygenated fatty acids that the body uses to signal cellular responses.  Those eicosanoids made from omega-6 tend to cause inflammation and increase blood pressure and blood clotting.  Eicosanoids made from omega-3 have the opposite effect as they reduce blood clotting, dilate blood vessels, and reduce inflammation.  This balancing act between omega-6 and omega-3 is essential for maintaining normal circulation and other essential processes.  The problem is that most Americans consume an abundance of omega-6 fatty acids and not enough omega-3 fatty acids.  Reducing consumption of omega-6 fatty acids and increasing consumption of omega-3 fatty acids may lower chronic disease risk.

In sum, what kinds and how much fat to eat is not as simple as we once thought.  The old rule of the thumb that “all fat is bad” has proven incorrect.  For weight management it still comes down to calories, regardless if they come from fat, protein, or carbohydrate, you must consume fewer calories than you expend to lose weight.  But for optimal health, it turns out that the equation is a little bit more complicated.

 
Source: www.acefitness.org

Reasons Why You Did Not Get the Job

With the employment rate still at 9.5 percent in the United States, you may find yourself in the position of applying, interviewing, and still remaining jobless. You may have thought it was a sure thing; you may have left the office laughing and joking with the interviewer. So why was someone else hired and you weren’t? These five reasons may shed some light on the situation.

1. You’re overqualified
It’s not just a cliche–you really can be overqualified for a position. It’s especially true in a tight economy. A candidate that is more qualified would require a higher salary and benefits package for a competitive offer and for long-term retention. If someone else interviewed who fit the qualifications but didn’t overly exceed them, it might be in the company’s best interest to hire him and save the cash.

2. You don’t know the right people
You may be great on paper, and you may interview really well–but if another candidate is the employer’s tennis instructor’s daughter, you might be out of luck. This isn’t a reason you can’t really avoid. Your best bet is to make sure you follow up with a genuinely appreciative phone call or note. Leaving a positive impression will keep you in that employer’s mind if other opportunities arise.

3. You hit it off, just not professionally
Having a good rapport with your interviewer is great–however, if you bonded over your love of tequila shooters, you may have made a friend and not an employer. In a less extreme example, you may be very easy to interview but still not right for the position. While being friendly and personable are two very important traits, they won’t guarantee you the job.

4. You came with conditions
You may be a good fit for the job, but if you come with strings attached, you may not get hired. If you can’t see yourself sticking to the position long-term, or if prior commitments mean you’ll have to work odd hours, it could take you out of the running. If possible, come in condition-free or at least willing to compromise. However, if you have a restriction that is non-negotiable, it’s only fair to both of you to bring it up in the interview–there’s no sense in wasting time if the situation won’t work out.

5. An unpredictable reason
Often, the reason is one you may never know. You may get an unrelated job simply for having a shared interest with the interviewer, or perhaps because you have a skill the employer hopes to learn from you. It may be as simple as two or more candidates being equally qualified, and you lost the coin toss.

It may also be a simple reason like an off-the-cuff comment you probably shouldn’t have made, or a more blatant reason like answering your cell phone during an interview (never a good move, no matter how friendly you are with the interviewer!). Be honest with yourself about the interview process–if you can think of a slip up, learn from your mistake and keep it in mind for your next interview. 

The bottom line
Whatever the reason, do your best to learn from it and apply it to your next interview. Don’t be afraid to politely follow up and inquire about why you weren’t right for the position–just make sure you don’t come off as sulking. Be professional, and thank them for helping you to understand what you did wrong, or where you can improve. After all, if you made it to the interview stage once, you’re likely to do it again.

Source: yahoo.com