Friday, January 29, 2010
Cholesterol: The Good, the Bad, and the Whole Picture
All this talk about cholesterol, lipids, and "good" and "bad" can be so confusing! Cholesterol and fat were things that we thought were always unhealthy, but research has shown that there are different types, some that increase the risk of heart disease and some that are actually protective! To check your risk of heart disease, your doctor may order a lipid profile test. This checks the levels of at least four lipid — fat — components in your blood:
* Total cholesterol: This is the total amount of cholesterol floating in your bloodstream, some of which may offer protection against heart disease, and some of which may increase your risk. Your total cholesterol level should be less than 200 mg/dl (milligrams per deciliter).
*LDL cholesterol: LDL, or low-density lipoprotein, cholesterol, usually labeled "bad," tends to adhere to the inside of blood vessel walls, building up blockages that can cause a heart attack. You want your LDL level to be low — ideally, less than 100 mg/dl, according to the American Heart Association. Between 100 and 129 is considered "near optimal," 130 to 159 is considered "borderline high," 160 to 189 is considered "high," and 190 and above is considered "very high."
* HDL cholesterol: This type of cholesterol is the one many people think of as "good" cholesterol. Instead of sticking to the lining of blood vessels, HDL, or high-density lipoprotein, cholesterol (the so-called good cholesterol) is brought to the liver to be removed from the body — so it reduces your risk of heart disease. You want your HDL level to be high — at least 60 mg/dl or higher. A low HDL level (less than 40 mg/dl for men; less than 50 mg/dl for women) increases the risk of heart disease.
* Triglycerides: These fats are also included in a lipid profile. Although it's not clear whether high triglyceride levels are a risk factor for heart disease by themselves, they usually go hand in hand with other risk factors, such as high total cholesterol or low HDL. If you are obese, inactive, drink a lot of alcohol, or follow a diet very high in carbohydrates, you may have high triglycerides. Your triglyceride level should be less than 150 mg/dl.
Have you gotten your lipid profile report? If not, make an appointment within the next seven days and commit to getting one. If you've already gotten the results and your lipid profile is good, that's excellent, but it doesn't mean you can eat whatever you want! You need to continue eating healthfully so those lipid levels can stay great!
* Total cholesterol: This is the total amount of cholesterol floating in your bloodstream, some of which may offer protection against heart disease, and some of which may increase your risk. Your total cholesterol level should be less than 200 mg/dl (milligrams per deciliter).
*LDL cholesterol: LDL, or low-density lipoprotein, cholesterol, usually labeled "bad," tends to adhere to the inside of blood vessel walls, building up blockages that can cause a heart attack. You want your LDL level to be low — ideally, less than 100 mg/dl, according to the American Heart Association. Between 100 and 129 is considered "near optimal," 130 to 159 is considered "borderline high," 160 to 189 is considered "high," and 190 and above is considered "very high."
* HDL cholesterol: This type of cholesterol is the one many people think of as "good" cholesterol. Instead of sticking to the lining of blood vessels, HDL, or high-density lipoprotein, cholesterol (the so-called good cholesterol) is brought to the liver to be removed from the body — so it reduces your risk of heart disease. You want your HDL level to be high — at least 60 mg/dl or higher. A low HDL level (less than 40 mg/dl for men; less than 50 mg/dl for women) increases the risk of heart disease.
* Triglycerides: These fats are also included in a lipid profile. Although it's not clear whether high triglyceride levels are a risk factor for heart disease by themselves, they usually go hand in hand with other risk factors, such as high total cholesterol or low HDL. If you are obese, inactive, drink a lot of alcohol, or follow a diet very high in carbohydrates, you may have high triglycerides. Your triglyceride level should be less than 150 mg/dl.
Have you gotten your lipid profile report? If not, make an appointment within the next seven days and commit to getting one. If you've already gotten the results and your lipid profile is good, that's excellent, but it doesn't mean you can eat whatever you want! You need to continue eating healthfully so those lipid levels can stay great!
Tuesday, January 26, 2010
Hit the Weights the Right Way
Hit the Weights the Right Way
Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.
To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:
* Stand with your feet separated, one slightly in front of the other.
* Bring the weight as close to your body as possible before you lift.
* Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
* As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
* Stand tall — don't let the weight cause you to slump over.
* If a weight is too heavy, switch to a lighter weight and work your way up!
If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).
Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.
To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:
* Stand with your feet separated, one slightly in front of the other.
* Bring the weight as close to your body as possible before you lift.
* Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
* As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
* Stand tall — don't let the weight cause you to slump over.
* If a weight is too heavy, switch to a lighter weight and work your way up!
If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).
Monday, January 25, 2010
Get the Facts on Flax
The Little Seed With a Big Nutrition
-- By Becky Hand, Licensed & Registered Dietitian & Nicole Nichols, Health Educator
Flaxseed has been a part of human and animal diets for thousands of years. Even in the days of Hippocrates, flaxseed was eaten for its health benefits. Recently, however, flaxseed has gained popularity among health-conscious Americans. Despite the hype surrounding this little seed, a lot of people have never heard of it. It may not exactly be a wonder food, but flaxseed certainly has nutritional benefits.
Nutritional Benefits
Flaxseeds contain the following nutrients:
Lignans. Flaxseeds are one of the best plant sources for lignans, a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. Even the National Cancer Institute has identified its cancer-fighting potential.
Omega-3 fatty acids. Flaxseeds are the best plant source of healthy omega-3's, which are also found in fish. Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!
Fiber. Flaxseeds contain both soluble and insoluble fiber, which keep the digestive system in tip-top shape.
Protein. Flaxseed is a complete protein source, meaning that it contains every amino acid that your body can't make on its own. It’s uncommon to find plant-based foods that are complete proteins, so flaxseed makes a great addition to vegetarian diets.
One tablespoon of flaxseed contains:
35 to 40 calories
1.6 grams of protein
2.8 grams of carbohydrate
2.8 grams of fat (0.3 grams saturated, 0.6 grams monounsaturated, and 1.8 grams polyunsaturated)
2.5 to 8 grams of fiber
3 milligrams of sodium
Health Benefits
Research shows that flaxseed may have the ability to:
Prevent cancer and reduce tumor growth in the breasts, prostate and colon
Decrease the risks of developing heart disease, blood clots, strokes, and cardiac arrhythmia by lowering total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure
Regulate bowel functions and prevent constipation
Relieve breast pain related to a woman’s hormonal cycle
Help improve blood glucose control in diabetics
Help reduce inflammation associated with arthritis, Parkinson’s disease and asthma
Flaxseed Types
Most grocery stores do sell packaged flaxseed on their shelves, but natural foods stores tend to also offer sell flaxseeds in bulk form too. There are two "types" of flaxseed: brown and golden. Although the color and price differ, the nutritional benefits are the same. The brown flaxseed is less expensive than the golden, but because golden flaxseed is lighter in color, it’s easier to hide in a variety of foods.
Most stores sell flaxseed in three different forms:
1. Whole flaxseeds. You'll find golden or brown flaxseeds in bulk bins or pre-packaged. This is the most economical way to purchase flaxseeds. These will store well for long time because the seed is in tact. But to get the benefits of flaxseed, it must be ground before use (or chewed thoroughly). You can grind flaxseeds in a specialty flaxseed grinder (found at specialty kitchen stores or online), food processor, coffee grinder, or blender. Once ground, it must be stored in an air-tight, opaque container in the refrigerator or freezer. You can add whole flaxseeds to almost any food, even when baking.
2. Ground flaxseed. Also called "flaxseed meal," you'll find pre-packaged golden and brown varieties on the grocery shelf or refrigerated section—but not in bulk form. Ground flaxseed is slightly more expensive than whole flaxseed. Ground flaxseed is highly perishable when exposed to air and light, and it goes bad quickly. Buying ground flaxseed saves you the step of grinding the seeds yourself, but it must be stored in an air-tight and opaque container in the refrigerator or freezer after opening. You can add ground flaxseed to almost any food, even when cooking and baking.
3. Flaxseed oil. You'll find flax oil in opaque bottles in the refrigerated section or sometimes in capsules. Both flaxseed oil in a bottle and flaxseed oil capsules are considered to be "supplements," not "foods." Flaxseed oil and capsules is the most expensive way to purchase flaxseed. The oil is even more perishable than ground flaxseed and goes back quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies, salad dressings, yogurt, etc.) or to foods after cooking.
Serving Suggestions:
Smooth and flat, the little seeds have a nutty taste. Keep in mind that a little bit goes a long way. In general, consuming 1-2 tablespoons of ground flaxseed each day is considered safe for most adults. But it is possible to eat too much flaxseed. Some studies have shown nutrient and drug interactions when consumption reaches or exceeds 1/4 cup daily, so discuss this with your doctor and pharmacist. A small number of people may have an allergic reaction to flaxseed; therefore start with 1/2 teaspoon to see if an allergic reaction occurs.
More studies are needed to determine flaxseed’s effects in pregnant and breastfeeding women, but most researchers feel that 1 tablespoon daily is probably safe for this population. Check with your physician first. Studies have shown that lignans in flaxseed antagonize the action of some drugs (including tamoxifen) used by breast cancer patients.
Flaxseed can add flavor, texture and nutrients to almost any food!
*Sprinkle ground flaxseed on cereal, oatmeal, yogurt, salads, and coleslaw
*Enhance cold dressings, yogurts, sauces and smoothies with flaxseed oil
*Mix ground flaxseed into meatloaf and meatballs
*Add whole flaxseeds to granola bars, muffins and other baked goods
*Add ground flaxseeds to pancake, muffin, cookie batter and other baked goods
*Add ground flaxseeds to fish or chicken coating and oven-fry
*Sprinkle ground flaxseed on casseroles, sauces, soups and stews
Sunday, January 24, 2010
Over 45 Tips to Keep You Safe on the Road
Bicycle Safety Tips
Over 45 Tips to Keep You Safe on the Road
-- By Leanne Beattie, Health & Fitness WriterBicycle Safety Tips
Restaurant Nutrition Index
Restaurant Nutrition Index
An Alphabetized Index of Your Favorites
-- By SparkPeople
The truth about what nutrients make up your favorite restaurant foods.
Restaurant Nutrition Index
Sunday, January 17, 2010
Do you make your exercise a priority? Here are 5 ways to do so.....
5 Ways to make exercise a priority & a joy........
You know the magical payoffs that a little sweat can deliver, like a healthier heart, stronger bones, and a boost in energy. But knowledge doesn't always translate into action--not if your knees ache, you're too tired, or you're just plain bored with your workout. These five research-backed strategies can turn exercise from need to into want to--for life.
Pick up some weights
There's nothing like visible results to make you stick with a workout routine--and when you see what strength-training does for your body, you won't want to stop. Bones and muscles atrophy as you age, but lifting weights can slow or reverse the decline, says Miriam Nelson, PhD, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University. Nelson's research shows that postmenopausal women who strength-trained twice a week for a year increased their bone density by up to 2%, added nearly 3 pounds of muscle, and lost about the same amount of body fat. "Biologically, they were 10 to 15 years younger than women who just went about their daily lives," says Nelson.
When women pick up dumbbells, they often get more active in the rest of their lives, too. "Once they're stronger, all activity becomes easier," Nelson says. Chains such as Curves and organizations like the YMCA make it easy to start (go to curves.com or ymca.net). Or check out Nelson's Web site (strongwomen.com) for an at-home program.
Head outdoors
For New Jersey author Arline Zatz, 70, kayaking doesn't feel like exercise--it's stress relief. As water drips from her paddle, her concerns drift away. Indeed, when volunteers in one study walked either in a park or a shopping center, 71% of the outdoor group ended up less tense, while half of those who strolled in the mall said they were more anxious than when they'd started.
For a safe adventure, consider a guided tour. Adventures in Good Company organizes active vacations for women of all ages, from hikes in the Alps to gentle paddles around Minnesota's boundary waters (adventuresingoodcompany.com). Woman Tours offers guided bike trips for beginners and experts (womantours.com). Or try bird watching, which Zatz calls hiking with a purpose--check your local chapter of the National Audubon Society (audubon.org).
Choose a joint-friendly workout
Aches and pains might seem like license to slack off, but exercise actually helps stave off osteoarthritis, says rheumatologist Patience White, MD, chief public health officer for the Arthritis Foundation. If you already have wear-and-tear arthritis, the right workout is a powerful antidote. "Exercise strengthens muscles, which stabilizes your joints," says White. "It also promotes weight loss--and losing just 15 pounds can reduce your pain by 50%."
The Arthritis Foundation runs aquatic exercise and tai chi programs around the country; both decrease pain and disability in people with arthritis (arthritis.org or taichiforarthritis.com). Other nonjarring exercises, such as qigong, swimming, walking, or bicycling, can also help.
By Christie Aschwanden
You know the magical payoffs that a little sweat can deliver, like a healthier heart, stronger bones, and a boost in energy. But knowledge doesn't always translate into action--not if your knees ache, you're too tired, or you're just plain bored with your workout. These five research-backed strategies can turn exercise from need to into want to--for life.
Pick up some weights
There's nothing like visible results to make you stick with a workout routine--and when you see what strength-training does for your body, you won't want to stop. Bones and muscles atrophy as you age, but lifting weights can slow or reverse the decline, says Miriam Nelson, PhD, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University. Nelson's research shows that postmenopausal women who strength-trained twice a week for a year increased their bone density by up to 2%, added nearly 3 pounds of muscle, and lost about the same amount of body fat. "Biologically, they were 10 to 15 years younger than women who just went about their daily lives," says Nelson.
When women pick up dumbbells, they often get more active in the rest of their lives, too. "Once they're stronger, all activity becomes easier," Nelson says. Chains such as Curves and organizations like the YMCA make it easy to start (go to curves.com or ymca.net). Or check out Nelson's Web site (strongwomen.com) for an at-home program.
Head outdoors
For New Jersey author Arline Zatz, 70, kayaking doesn't feel like exercise--it's stress relief. As water drips from her paddle, her concerns drift away. Indeed, when volunteers in one study walked either in a park or a shopping center, 71% of the outdoor group ended up less tense, while half of those who strolled in the mall said they were more anxious than when they'd started.
For a safe adventure, consider a guided tour. Adventures in Good Company organizes active vacations for women of all ages, from hikes in the Alps to gentle paddles around Minnesota's boundary waters (adventuresingoodcompany.com). Woman Tours offers guided bike trips for beginners and experts (womantours.com). Or try bird watching, which Zatz calls hiking with a purpose--check your local chapter of the National Audubon Society (audubon.org).
Choose a joint-friendly workout
Aches and pains might seem like license to slack off, but exercise actually helps stave off osteoarthritis, says rheumatologist Patience White, MD, chief public health officer for the Arthritis Foundation. If you already have wear-and-tear arthritis, the right workout is a powerful antidote. "Exercise strengthens muscles, which stabilizes your joints," says White. "It also promotes weight loss--and losing just 15 pounds can reduce your pain by 50%."
The Arthritis Foundation runs aquatic exercise and tai chi programs around the country; both decrease pain and disability in people with arthritis (arthritis.org or taichiforarthritis.com). Other nonjarring exercises, such as qigong, swimming, walking, or bicycling, can also help.
By Christie Aschwanden
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