Cold Weather Causing a Runny Nose?

It Isn't Allergies!

As the weather starts to turn cold and crisp around the country, people are packing their pockets with tissues to combat their runny noses. With outdoor time of year, noses tend to run, and run, and run. But this usually isn't due to allergies -- but caused by a form of non-allergic rhinitis called vasomotor rhinitis.

Vasomotor rhinitis may result in a runny nose, post-nasal drip and/or nasal congestion. It is caused by a number of triggers, including temperature changes, changes in weather and humidity, as well as strong odors, perfumes and smoke. Since vasomotor rhinitis doesn't get better with antihistamines, people with this syndrome tend to suffer. There are prescription medications available to treat vasomotor rhinitis -- nasal steroids, Astelin (a nasal antihistamine) and Atrovent Nasal (a nasal anti-cholinergic) can be of tremendous benefit.

Swine Flu: Keep Things in Perspective, People!!!

Swine flu is all over the news now. People are rethinking or canceling travel plans, buying face masks, avoiding pork, and really getting paranoid!

Let's put things into perspective, shall we?

Today, the CDC reported 64 cases in the US. Sounds alarming, right? Not if you look at the big picture of influenza in this country.

Let's take a look at the statistics of seasonal influenza in the United States:

* According to the CDC report of seasonal flu, nearly 25,000 throat cultures from patients tested positive for seasonal influenza this past flu season (September 28, 2008 - April 4, 2009). Again, I emphasize, these were cases of seasonal flu, not swine flu.

* Within the seasonal influenza population, 55 children died of seasonal flu. No one in the US has died from swine flu.

* Hospitalizations? During the 2008-2009 flu season, approximately 6 of every 10,000 people were hospitalized for laboratory-confirmed seasonal flu. Compare that with a single hospitalized swine flu patient in the US.

Looks like the seasonal flu wreaked more havoc than the current swine flu outbreak. And comparing the numbers with previous years, this year's seasonal flu was worse in terms of cases, hospitalizations, and deaths.

Let's take a look at why people are getting paranoid. First, the numbers of swine flu are increasing daily. While this may seem alarming, the current number of cases in the US is tiny, if you look at the big picture. With a US population of over 300 million, that means that currently 0.00002% of the population is infected.

Second, young adults in Mexico are dying. As frightening as this sounds, keep in mind that reports are showing that many of these individuals sought medical care during late stages of disease, when treatment options become more limited. In addition, as I've mentioned in earlier blogs, many parts of Mexico have poor nutrition, poor health care, and poor air quality, all of which will contribute to more severe illness.

Third, people are nervous because the seasonal flu vaccine is not effective against swine flu. Tell the truth, how many of you really got the flu shot this year? A recent report from the Cleveland Clinic Journal of Medicine showed that only 20% of children under 2 and 30%-36% of adults got the flu vaccine in 2007. So even though the vaccine is safe, effective, and readily available for preventing a disease with apparently worse prognosis than swine flu, most people are not getting it.

Fourth, pork and pork products? You have to understand how the influenza virus causes disease in order to know that you can't get it by eating pork. Influenza is a respiratory infection, which means the virus attaches to cells in your respiratory tract. Eating pork will not cause swine flu, since the virus (which, incidentally, is inactivated by cooking) won't be able to get to your respiratory tract through food consumption. It is spread by inhalation of aerosolized droplets when people cough or by, say, picking your nose after touching something contaminated with the virus.

Travel advisories? Well, let's just say I'm not planning to go to Mexico anytime soon.

Swine Flu: When SHOULD You Panic?!?

It's hard to deny the growing frenzy accompanying the growing number of cases of swine flu being reported in the U.S. and Mexico each day. According to today's WHO (World Health Organization) update, there are now 40 confirmed cases in the U.S., 6 in Canada, 1 in Spain, and 26 in Mexico. Seven deaths due to confirmed swine flu have occurred in Mexico, but none elsewhere. The director-general of the WHO has raised the pandemic alert from Level 3 to Level 4.

The big question on everyone's mind is when to start worrying.

The WHO defines a pandemic (or global disease outbreak) based on three conditions:

1. The virus has to infect and cause serious illness in humans.

So far, the confirmed cases in the U.S., Canada, and Spain have been mild, with only one individual requiring hospitalization. All sickened people in the U.S. have recovered, according to a press briefing from the CDC today. In Mexico, where at least seven swine flu-associated deaths have occurred and up to 149 suspected, many of the deaths occurred in people who waited until the late stages of disease before seeking medical attention. In addition, more fatalities may be occuring in parts of Mexico that have poor nutrition levels, poor air quality, and limited access to health care.

2. Humans will not have immunity against the virus.

Unfortunately, this condition has been met because this strain of swine flu virus is a new one to which most people do not have immunity. However, efforts to develop and produce a swine flu vaccine are undoubtedly underway and represent a feasible achievement in the coming months.

3. The virus has to spread easily from person-to-person and be able to survive within humans.

Whether or not the current swine flu virus spreads easily from person-to-person is still being evaluated. The vast majority of cases appear to be spread from person-to-person, since most or the infected Americans have not been in contact with pigs in whom the virus is normally harbored. However, whether the disease is spread "easily" or requires other elements has not been determined yet.

So what does this all mean? In short, pandemic condition #2 has been met, #3 has likely been met, and the jury is still out on #1.

Yikes! Sound scary? But, wait...

If the situation turns into a pandemic, should you panic? Absolutely not. If a pandemic should occur, Americans are well educated and well informed enough to know how to handle the situation. We have resources through radio, television, and the internet to keep us updated on symptoms to watch out for and treatment options that are available. We know where local outbreaks are happening, and when to seek medical advice. These resources were either unavailable or far less sophisticated during past influenza epidemics. (Believe it or not, there was no internet during the Spanish Flu Epidemic of 1918. We've come a long way...)

To sum it up, stay tuned and stay informed.

Swine Flu Update: Reasons Not to Panic... Yet!!!

The potential swine flu pandemic has been on everyone's minds, as the number of cases has been increasing daily.

However, while there is potential for the sporadic number of cases to turn into a worldwide pandemic (global outbreak), there is little reason for Americans to panic... just yet.

First, earlier news reports may be misleading with regards to the actual number of cases of swine flu in Mexico. According to the World Health Organization (WHO), the ~800 cases are actually pneumonia, of which only 18 cases have been confirmed as swine flu. In fact, while the high number of flu-like cases may appear alarming, one news story indicated that the Mexican government did not find the numbers of cases to be unusual, compared with previous years. In a press conference with the WHO, Director-General Dr. Margaret Chan discussed a need to answer critical questions, "for example, how many of the 800 plus cases of severe pneumonia requiring hospitalization are indeed caused by this new virus, or other causes."

Secondly, no deaths from swine flu have occurred in the U.S. As of today, the Centers for Disease Control (CDC) has reported that there are now 20 confirmed human cases of swine flu i n the U.S. (8 in New York, 7 in California, 2 in Kansas, 2 in Texas, and 1 in Ohio), none of which have resulted in death. Canada has also reported 6 cases, all of which have been mild.

Third, this strain of influenza is susceptible to antiviral drugs oseltamivir (Tamiflu) and zanamivir (Relenza), which are both FDA-approved drugs that reduce the duration of disease.

Fourth, the WHO has not restricted travel or trade because of swine flu. They and the CDC are increasing surveillance over the situation, having declared the current event as a "Public Health Emergency of International Concern". But at the same time, they have stated that "it is too premature at this stage to make those announcements [of border closures and travel advisories] without, first and foremost having a better analysis." In fact, the WHO regularly follows global influenza outbreaks and has an established pandemic preparedness action plan in the event of a real swine flu pandemic.

Finally, while the current flu vaccine does not protect against the current outbreak strain of swine flu, development and production of a new effective vaccine is achievable, although it could take months to produce enough to meet global demands.

Why is the disease wreaking more havoc in Mexico? Well, keep in mind that the vast majority of cases have not been confirmed as swine flu. In addition, parts of Mexico have poor nutrition levels, poor air quality, and poor access to health care, according to one report.

In short, stay on the lookout for symptoms of flu in yourself and your loved ones, and contact your health care provider if you suspect the flu. Continue to practice good hygiene (washing hands frequently, covering your mouth when you cough, etc.). And keep reading the news. But don't panic... yet!!!

Swine Flu

Influenza Basics

Swine influenza or swine flu is a type of flu that normally only affects pigs.

That pigs can get the flu shouldn't be too surprising to people, as there have been many reports in recent years about the bird flu (Avian Influenza), another type of flu virus that affects birds.

Although both types of flu have long caused outbreaks in animals, the main problem occurs when these flu viruses infect humans. This was highlighted by a swine flu outbreak in Fort Dix, New Jersey in 1976, in which at least four soldiers got sick and one died, and the more devastating bird flu outbreaks that have killed hundreds of people worldwide.

Swine Flu

Swine flu is actually very common in pigs. And surprisingly, many things about swine flu are the same as the human flu, including that:

* pigs can get a swine flu vaccine
* swine flu outbreaks usually occur among pigs in the late fall and winter, just like our flu season
* swine flu symptoms in pigs can include the sudden onset of fever, coughing, running nose, sneezing, trouble breathing, and not wanting to eat

Fortunately, especially as we have enough to worry about with our own flu viruses, humans do not usually get swine flu. Occasionally they do however, especially children and adults who have close contact with pigs. In fact, the CDC usually reports one or two human cases of swine flu each year.
Swine Flu Symptoms

Swine flu symptoms in humans are the same as regular flu symptoms, and include fever, coughing, decreased appetite, and decreased energy.

2009 Swine Flu Cases

Unlike most years, in which just one or two cases of human swine flu were reported in the United States, at least 40 cases of swine flu in humans were reported as of April 27, 2009 -- the date the CDC declared the issue a public health emergency.

As new cases are being reported daily on swine flu maps.

Although this is surprising news, it does not seem to be a cause for alarm. Flu season is mostly over in the United States now, so we shouldn't see many more seasonal flu cases and hopefully won't see widespread swine flu cases.

It is also important to keep in mind that unlike the bird flu, which has an almost 60% fatality rate, there haven't been many reported deaths from human swine flu this year. Of the two cases we know the most about, the two children in San Diego County, California, it was only discovered that they had human swine flu because they went to doctors that were participating in clinical studies. Since they both 'recovered uneventfully,' it makes you wonder if anyone would have known that they had swine flu if not for the clinical study. It is not like they were so sick that the CDC was called in to investigate their illness.

One concerning thing about these cases is that it is not thought that either child had direct exposure to pigs, which raised the possibility that you could get swine flu from another human. And as swine flu cases increased in the United States, person-to-person spread was confirmed.

For now, while experts continue to investigate the current human swine flu cases, parents should simply call their doctor if their kids have flu symptoms, especially if they live in an area where swine flu cases are already being reported.

It isn't yet known if the human swine flu cases in Texas and California are linked to suspected human swine flu cases in Mexico, which may have caused 60 deaths since March.

What You Need To Know

* You can not catch swine flu by eating pork or pork products.

* Swine flu is a type A flu virus with four subtypes, including H1N1, H1N2, H3N2, and H3N1. In contrast, bird flu is an H5N1 influenza A virus.

* Antiviral flu drugs, like Tamiflu (oseltamivir) and Relenza (zanamivir), are available to treat swine flu in humans, although swine flu is usually resistant to Flumadine (rimantadine) and Symmetrel (amantadine).

* The 1918 Flu Pandemic that may have killed 30 to 50 million people was once thought to be caused by a swine flu, but recent research has found that it was really a severe strain of bird flu.

Should You Fear Swine Flu?

Are you afraid of swine flu? Would you like to share your fears or questions with others?

With increasing numbers of deaths in Mexico, and more incidents of possible swine flu being identified across the United States, Canada, Spain, New Zealand and other parts of the world, we seem to have no control over this advancing disease, possibly pandemic, giving us reason to fear it. But should we really fear the swine flu?

No. Fear is unnecessary. But a healthy respect is definitely called for.

A "Public Health Emergency"

It does sound frightening -- those words -- "Public Health Emergency." And calling swine flu a public health emergency most definitely gets our attention.

Behind those words, though, is the fact that the actual declaration is really a vehicle for making money available and suggesting that local governments begin using their predetermined plans for managing public health problems. It doesn't mean there is a crisis.

Let those words remind you to take precautions yourself. But don't be afraid of them.

Flu is Flu

Swine flu is one more strain of flu. It sounds really scary because it originally came from pigs, and that creates some mystery around it. It also sounds scary because we don't have any vaccine to protect those who are most vulnerable.

But it behaves like other flus. We catch it the same way, and we can protect ourselves the same ways. We can make choices to protect ourselves and our families.

Do you fear the seasonal flu? Probably not. And this flu is really no more frightening than seasonal flu. In fact, to date, no deaths have occurred outside Mexico, whereas thousands die each year from seasonal flu.

Pandemic Describes Geography Only

We hear the word "pandemic" used by the media and that reminds us of history class in high school. It sounds like it means millions of people might die. But that's not what it means at all!

Pandemic simply means it is found large groups of people in many countries around the world. Pan comes from Latin and Greek meaning across or around. Demos means populations or people. Pan-demic. Geography and demographics. Not deaths.

What About Those Face Masks?

When I see those masks on the people on TV, it reminds me of SARS and bird flu in China a few years ago. Again, that was scary because so many of the people who contracted those diseases did die.

Masks just keep the wearers from inhaling the water droplets that might be breathed out by someone who has the flu bug. Or when worn by someone who has any upper respiratory disease, they may contain some of the spread of that illness. They aren't a bad idea, but they don't indicate that the flu is any more dangerous than any normal flu. Thousands of people die of seasonal flu each year, but we don't all wear masks.

Why Does It Seem Like We are Unprepared?

Another reason some fear the swine flu is because, unlike seasonal flu, we don't have vaccines available, people are still traveling, and we seem unprepared to stop it.

Again, this fear is unwarranted. Thousands of strains of viruses could potentially cause flu. We have no way of creating vaccines for all of them, nor would anyone ever be willing to be vaccinated against them all.

We do have two drugs available to help with symptoms, which the CDC tells us is in plentiful supply. Relenza and Tamiflu, both of which are used during seasonal flu seasons each year, are also useful for helping swine flu patients, too.

Put Your Fear Efforts Into Protection Efforts Instead

Fear takes a lot of energy. It makes much more sense to put our efforts into protecting ourselves and our loved ones, and protection is not difficult.

There are travel considerations, and prevention steps like hand washing.

If you have upper-respiratory symptoms like coughing or congestion, stay home from work or school so you won't pass the germs to someone else. They may not even be flu! But there is no sense in taking chances, plus rest is an important way to fight those germs.

Most of all, like any empowered patient, informing yourself about the facts is the best way to protect yourself and your loved ones.

Health Line: Stress and Your Weight

In case you missed it, an interesting study was published last week that looked at four different diets. Dr. George Bray put participants on either a high or low fat, protein or carbohydrate diet, and followed them for two years. Interestingly, they all lost weight (and kept it off!) at roughly equal rated--the key was calorie restriction! Participants also experienced roughly equal levels of hunger, fullness, cravings and diet satisfaction. This goes to prove that good old conventional wisdom--that if you just eat less or burn off more, you'll lose weight--is pretty much correct! (Okay, it's a little more complex than that: participants also got diet counseling 2-3 times per month, participated in moderate exercise for 90 minutes a week, and stuck to diets that were matched with their lifestyles calorie-wise. They lost an average of 13 pounds after 6 months, and had kept off 9 of those pounds at the 2-year mark.)

The results of this study are encouraging to those who want to lose weight. It means that you can choose a diet that fits your tastes and lifestyle, and put in a decent-but-not-too-intense level of effort with exercise, and find success. As Dr. Bray puts it in a press release, “The good news here, is people who need to lose weight can be flexible to choose an approach that they’re most likely to sustain—one that is most suited to their personal preferences and health needs.”

The results also bring up an important point: that stress cravings can still throw off a diet, and steps must be taken to avoid this, if you're looking to lose weight and stay fit. That's because when we're stressed, many of us eat more sweets and high-calorie food; indeed, we often simply eat more food than we normally would: we eat when we're not hungry, we eat to fill a void, we eat to feel better.

With so much free-floating stress these days, what can be done to keep stress from sabotaging a diet? Here are some resources to help you get a handle on your eating--even when you're feeling stressed!

Nutrition Bits: Healthy Snacks for Kids

Child Nutrition Basics

In addition to their three regular meals, kids often get quite a few calories from the snacks they eat throughout the day.

Unfortunately, for too many kids, that means a lot of extra calories, sugar, and fat. In addition to increasing the risks of childhood obesity, snacks that aren't healthy can put your kids at risk for cavities, especially if they are eating sticky foods like fruit snacks or candy.

Snacks can be a good part of your child's diet, though, including low-calorie snacks and low-fat snacks like fresh fruit.

Healthy Snacks

In addition to fresh fruit, which are often high in fiber and vitamin C, low in fat, and have no added sugar, other healthy snacks that are quick and easy for kids to eat can include:

* fresh fruit, such as apples, bananas, grapes, oranges, strawberries, watermelon, etc.
* dried fruits, including raisins and prunes, although these are considered sticky foods that can put kids at increased risk for cavities, so consider having your kids brush and floss after eating
* fruit cups or canned fruit in water, 100% fruit juice or light syrup
* raw vegetables, including carrots, celery, or broccoli, that can be served with a low-fat dip or dressing
* dairy products, such as low-fat cheese, yogurt, and pudding, or a homemade fruit smoothie
* whole grain snacks, which can include some breakfast cereals, crackers, cereal bars, baked chips, and popcorn (without added butter), or pretzels
* popsicles made with 100% fruit juice

Although not low in fat or calories, nuts and trail mix can also be considered a healthy snack from if a child is only given a single serving and it is not eaten on a daily basis.

What your child has to drink when he snacks can also be important. Many kids drink juice, tea, soda, or fruit drinks when they have their daily snack, which can greatly increase the amount of calories they are getting at snack time. Instead, limit your child to drinking water, low-fat or fat-free milk, and 100% fruit juice.

Unhealthy Snacks Habits

In addition to getting snacks with a lot of sugar and fat, getting too many snacks or snack serving sizes that are simply too large are habits that are unhealthy for kids.

You can avoid most unhealthy snack habits by:

* not letting your kids eat unhealthy snacks, including high-fat snacks and high-calorie snacks, except as an occasional treat. These can include cookies, chips, candy, doughnuts, fruit drinks, soda, etc.
* having a regular snack time for your kids -- usually late morning and early afternoon for toddlers and preschoolers and just after-school for older kids. Keep in mind that most kids shouldn't need a bedtime snack though.
* having nutritious snacks handy and ready for your kids to eat
* limiting snacks to just 100 to 150 calorie servings so that they don't turn into an extra meal
* not allowing snacks to be too close to lunch or dinner

If you do nothing else, at least monitor the serving size of your child's snacks, especially if you give your child prepackaged snack foods. For example, if your child's after-school snack consists of Oreo cookies, keep in mind that it takes just three Oreos to 160 calories and a lot of extra fat and sugar in his diet. And if he eats six or nine Oreo cookies, that quickly adds up to an extra meal -- and not a very healthy meal, either.

Nutrition Bits: The Cheapest Fruits and Vegetables Month-By-Month

An easy way to save on fruits and vegetables is to buy what's in season. Here's a guide to help you identify the best produce deals month-by-month:

January
oranges, grapefruit, tangerines, tangelos, lemons, papayas, cabbages: red, white and green; leeks, broccoli, cauliflower

February
oranges, tangelos, grapefruit, lemons, papayas, broccoli, cauliflower

March
pineapples, mangoes, broccoli, lettuce

April
pineapples, mangoes, zucchini, rhubarb, artichokes, asparagus, spring peas, broccoli, lettuce

May
cherries, pineapples, apricots, okra, zucchini, rhubarb, artichokes, asparagus, spring peas, broccoli, lettuce

June
watermelon, strawberries, cantaloupe, cherries, blueberries, peaches, apricots, corn, lettuce

July
watermelon, strawberries, cantaloupe, blueberries, peaches, apricots, kiwi, raspberries, plums, cucumbers, tomatoes, summer squash, corn, green beans, lettuce

August
watermelon, strawberries, cantaloupe, blueberries, peaches, apricots, kiwi, raspberries, plums, cucumbers, corn, eggplant, tomatoes, summer squash, green beans, lettuce

September
grapes, pomegranates, persimmons, eggplants, pumpkins, tomatoes, spinach, lettuce

October
cranberries, apples, pomegranates, grapes, sweet potatoes, pumpkins, winter squash, broccoli, spinach, lettuce

November
cranberries, oranges, tangerines, pears, pomegranates, persimmons, pumpkins, winter squash, sweet potatoes, broccoli, mushrooms, spinach

December
pears, oranges, tangelos, grape fruit, tangerines, papayas, pomegranates, sweet potatoes, mushrooms, broccoli, cauliflower

Always a Good Deal
bananas, potatoes, celery

Nutrition Bits: Healthy Foods Instead of a Diet

Choose Healthy Foods to Fit your Lifestyle

Healthy Foods for a Healthy Lifestyle
There are several fad diets that will lead to successful weight loss if you follow them exactly as they are designed. That doesn't mean every food that fits into a diet is a healthy food, but it does mean you have to change your eating patterns to fit the diet's rules.

Rather than worry about following a fad diet, think about your health and your lifestyle instead. Start by learning which foods are good for you.

Healthy Foods to Eat

The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.

Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.

Shop for lean meats and don't forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.

Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don't want in your body. If you love these meats, you can find healthier versions sold at health food stores.

Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.

Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.

Unhealthy Foods

* Battered and deep fried foods
* Sugary sodas
* Processed lunch meats
* Greasy snack chips
* White bread and refined pasta
* Most canned spaghetti and ravioli
* Sugary breakfast cereals
* Frozen fried chicken, fish sticks and corn dogs

Healthy Foods

* Green and brightly colored vegetables
* Dark leafy greens and lettuce
* Fresh fruits and berries
* Lean turkey and chicken
* Nuts, dried fruits and healthy snacks
* Whole grain breads and pasta
* Healthy cooking oils like canola and olive oils
* Grass fed beef and bison
* Cold water oily ocean fish
* Low fat milk or soy beverages
* Nuts, seeds, and legumes

Assess Your Lifestyle

Once you learn which foods are good for you, you need to look at your eating habits. If the foods you eat are not healthy, you might want to work within your habits and current lifestyle conditions, since they are usually tough to change. Consider these questions, then read on for tips to help you add healthy foods:

* Do you eat because you are bored, sad, or happy?
* Do you snack in front of the TV without even giving it much thought?
* Are most of your meals eaten at home or in restaurants?
* How often do you eat fast food?
* Do you like to cook?
* How often do you grocery shop?
* Do you skip breakfast or lunch, then overeat later in the day?
* How big are the portions you consume?
* Do you crave sweets?
* Are there foods you won't give up?

Healthy Foods for Snackers

If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts handy. If you absolutely feel the need for a treat, then purchase a small piece of high quality chocolate or your favorite treat and enjoy it, just don't buy any to bring home.

The same tips are helpful for those who enjoy TV snacking at home. If you don't want to give up nibbling while watching your shows, keep low calorie foods close by, because it is very easy to eat too much when you are entranced by your favorite drama, football game or cooking show. Eat crisp raw vegetables with your dip instead of greasy chips.

Healthy Foods When Eating Out

It is difficult to maintain good health if you eat out a lot. Those salads might not be as appealing as a greasy cheeseburger and fries. Restaurants frequently serve huge portions of food too, much more than you need. If you can't hold your resolve to stick to the salads, compromise; pick out an appetizer that you love, combine it with a salad or a cup of soup, and skip the larger entrees. You can also share a meal or take half of it home. You could die for dessert? Order as small a size as possible, or maybe just one scoop of ice cream, rather than a larger, heavier dessert. Try a dish of mixed berries topped with nuts and a small bit of whipped cream. Be careful with the after-dinner drinks as well. Maybe just have one glass of wine with your meal.

If you eat a lot of fast food, you have found out how difficult it is to feel good and stay healthy. Some places have added salads and some better choices, but it really isn't a good way to eat. Keep fast food dining to a minimum, don't go with the super sizes and choose places that offer more fresh ingredients.

Eating Healthy Foods at Home

If you hate to cook, all that fresh produce you bought may just rot in your refrigerator. You might prefer to purchase prepared foods from markets that specialize in healthier whole foods, or even hire a personal chef to prepare meals that only need to be heated and served. If you have a tighter budget, perhaps you can set aside some time on weekends to prepare meals and freeze them to be reheated later that week.

It is important to be prepared if you are going to eat good foods at home and not run out for fast food when you don't feel like cooking. Unfortunately, grocery shopping can be very tedious. Set aside enough time to do your shopping for a few days' worth of healthy food and ingredients. Make a list and stick to it. Don't go shopping when you are hungry, and once you are at the store, stay away from the junk and the processed food aisles. Buy lots of fresh produce and choose lean meats and fish. Stay away from processed meats, fake cheese products, processed boxed and canned meals and avoid the snack aisle. Better yet, shop for organic products whenever possible. If you have no choice but to shop infrequently, choose frozen fruits and vegetables over canned, as they may retain more of their nutrients and don't have the extra sodium.

Don't Skip Meals

If you skip breakfast, you may find that you lose energy by midmorning. Rather than skipping breakfast completely, split it in half. Eat a small breakfast early, such as an egg, small serving of oatmeal, or a slice of whole grain bread. Have a small snack on hand such as raisins and 10 or 12 almonds to eat at midmorning. This split breakfast is a much better solution than reaching for coffee and candy bars to perk yourself up.

Control Portion Size

Our stomachs really aren't that big. Without stretching, the stomach will hold about two cups of food, but because the stomach will stretch, it can hold considerably more food than we need at any given meal.

When you eat at home, serve your meals already dished up on individual plates rather than family style at the table. You will be less likely to reach for "seconds" that way. At restaurants, ask for "take home" containers and take half of your meal home to heat up tomorrow. Avoid buffets, unless you are very disciplined. It is way too tempting to load up three or four plates plus dessert.

Tame Your Sweet Tooth

Curb your cravings for sweets with fruits and stay away from sugary snacks and pastries. These treats have lots of calories and can be loaded with unhealthy fats. If the fruits and berries aren't sweet enough for you, add just a bit of Splenda, stevia or even a tiny sprinkling of sugar. Avoid sugary sodas and try iced herbal teas or ice water with Splenda, and a slice of lemon or lime
.
Things You Won't Give Up

Do you feel like you can't live without your chocolate? If there are foods you won't give up, enjoy them in smaller amounts. Buy one tiny high quality piece of candy and enjoy it, but don't buy a bag full of snacks to take with you. Limit other treats or favorite foods that aren't healthy, maybe let yourself eat them one time per month, or search for healthier versions at natural foods markets.

Rome Wasn't Built in a Day

If you can't transform your unhealthy diet overnight, don't despair. Most people can't. Start implementing some of these ideas, even just one at a time. Every change you make will be one step in the right direction.

Antibacterial Soaps - Good or Bad?

Antibacterial soaps are everywhere these days. It seems like every other commercial on TV is advertising soap or a cleaner that "kills 99.9% of germs." It sounds great. Who wouldn't want to have cleaner hands and countertops, right? I know I don't particularly want nasty bacteria and viruses crawling all over my house and my kids. After all, that's how you get sick.

Current Status

There is increasing concern that all these great antibacterial products may actually be contributing to the resistance of bacteria to medications that we currently use to kill them.

For example, there is a type of bacteria called Staphylococcus Aureus (S. aureus for short). The medications most commonly used to kill this infection are penicillins. But recently, a new strain of S. aureus has developed that is resistant to the penicillin class of antibiotics. It is called methicillin-resistant S. aureus, or MRSA. MRSA is a nasty bug that is very hard to treat. It used to be most common in hospitals, but in recent years has shown up in the community. And MRSA is just one in a long list of bacteria that have recently become resistant to the drugs that we have.

Background

Because of the growing problem with MRSA and other resistant bacteria, researchers have been trying to figure out what can be done about it. A study was conducted to test the theory that antibacterial soaps may lead to some of this bacterial resistance. In the study, researchers provided some households with soaps and cleaners that contained antibacterial agents with 0.2% triclosan and others with the same soaps and cleaners that did not contain any antibacterial agents. Cultures were taken from participant's hands before the study and after one year.

Case For

The researchers did not find any significant difference between the two groups. However, they did acknowledge that one year may not have been long enough to study the effects of the antibacterial agents and that their participants could have been more diverse.

Essentially, the researchers concluded that antibacterial soaps and cleaners did not necessarily cause bacteria to become resistant.

Case Against

Antibacterial soaps and cleaners do not provide any benefits over regular soaps and cleaners.

A more comprehensive and longer study is needed to determine whether or not there is a significant link between antibacterial agents and drug resistant bacteria in the community.

Only antibacterial agents containing 0.2% triclosan were studied, not soaps and cleaners containing other active antibacterial ingredients.

Where it Stands

* Antibacterial soaps and cleaners provide no greater benefit than regular soaps and cleaners.
* Antibacterial soap and cleaners (with 0.2% triclosan) do not necessarily contribute to drug resistance.
* More research is needed to come to any definite conclusions about the risks or benefits of antibacterial products.

Stress Management: Individualized Stress Relief for Better Health

How Is Stress Affecting You? Find Stress Relief That Works!

We all experience stress differently, so it follows that stress relief may require a different approach for different people. Here's what you need to know about how stress can affect you, and what goes into our stress relief needs:

Not All Stress is Bad
With all the press that stress is getting these days, it’s easy to think of it as something to be categorically avoided and eliminated from life. Interestingly, though, there are different types of stress, and not all are necessarily bad for you—in fact, some stress is not only positive, but vital for healthy functioning. Eustress, for example, is a positive type of stress that leads to feelings of excitement and exhilaration. Without it, life would be extremely dull and depression would be rampant, so relief form all stress isn't the best goal.

Chronic stress, however, results from the body remaining in an almost constant state of reactivity where the fight-or-flight response—the body’s way of gearing up for a showdown or quick getaway—remains triggered continuously. This is the type of stress that makes headlines, and has earned the bad press it’s gotten. Chronic stress can affect your body in many serious ways, such as heart disease, diabetes and stroke.

What Are Some Common Stress Symptoms?
Because stress can impact your immune system, anything from a cold to a heart attack can be a sign that you need to de-stress. However, there are some common symptoms of stress:

* Headaches
* High Blood Pressure
* Low Libido
* Emotional Eating
* Burnout
* Memory Lapses and "Fuzzy Thinking"
* Sleep Problems

For a more thorough examination of your stress symptoms, along with information targeted toward your specific symptoms, use the Stress Symptom Tool .

Some Types of People Have Greater Needs for Stress Relief
Just as there are different types of stress, there are different types of people, and some are more reactive to stress than others. Because the body’s stress response is triggered by perceived threat (rather than actual threat), and the body’s ability to return to homeostasis, or its normal state, also varies from person to person, with some people calming down immediately and others remaining overstimulated for hours after a stress trigger. Certain personality types also tend to bring on more stress, and respond to stressful situations less effectively, such as perfectionists or those who are 'Type A'. For more information, see these personality features that are more stress-reactive, and see where you fit on the spectrum.

Stress Relief Comes In Several Forms
So all of these variables add complexity to the question of whether an individual is experiencing an unhealthy level of stress or just enjoying an exciting life. Certain lifestyle factors and attitudes can be telling indicators, however.

Fitness: 10 Questions to Ask Yourself Before You Skip Your Workout

Don't Give Up Just Yet!

Deciding to exercise sometime in the future is easy. In fact, you often make that decision when you’re rested, energetic and motivated. What happens when the time comes to actually do it? You may hear a little voice in your head saying, “I’m so tired and I’d much rather sleep in than exercise. Um, maybe I could do it later.”

Skipping your workout may be the right decision, especially if you’re sick or injured. Other times, there isn’t a good reason, but that voice in your head just won’t stop. Before you skip your workout, there are a few questions to ask yourself that may help you make the right choice.

1. Will I regret this decision?
Maybe it would feel good to stay in bed and sleep or go home from work without the hassle of going to the gym, but how will you feel later? Instant gratification can be rewarding, but that good feeling often wears off, leaving you feeling guilty and wishing you’d made a different choice. Thinking about the consequences may push you to make the right decision. Remind yourself that:

* Exercise is a choice, not a jail sentence. Knowing you're in charge of what you do may nudge you in the right direction.
* Exercise is a commitment you make every day. Some days you're more committed than others, so draw on your discipline to get you out the door.
* Every day is different. You may have to work harder sometimes to get motivated.

2. How much have I exercised this week?
Look back at what you’ve done this week and ask yourself if you can afford a day off from exercise. If it’s the end of the week and you’ve worked out every day, you may need a day off to let your body recover and reenergize. If it’s been a few days, however, ask yourself if skipping workouts is starting to become a habit. Will skipping another workout make it even harder to get back on track tomorrow?

Now is a good time to start an exercise calendar to keep track of your workouts. Print out a monthly calendar and write down the workouts you’ve done and the workouts you plan to do. Keep it nearby so you can look at it whenever the urge to skip strikes.

3. How will I make up for my missed workout?
Imagine that you do skip your workout. Now ask yourself how you’ll make up for it. Will you do it later, maybe after work or before bed? Or will you get up early tomorrow and workout extra long? Visualize that and ask yourself if you’ll really do it -- or if you’re setting yourself up for failure.

If you do change your schedule, decide you can workout later only if you prepare for it ahead of time. For post-work exercise, pack your gym bag before you leave or get out your equipment and clothes so you can change as soon as you get home. If you’re exercising the next morning, put your workout clothes next to the bed and write down your workout plan. Put the note on top of your clothes so you won’t skip it tomorrow.

4. Do I have a legitimate reason to skip this workout?
Sometimes, skipping a workout is the best idea. If you’re sick, tired or injured, you may need to rest. If it’s a matter of motivation, think about or write down anything that might motivate you such as:

* All of the benefits of exercise
* Imagine all the people working out right now. If they can do it, so can you
* Think of how good you’ll feel when you’ve finished your workout
* Remember that getting started is the hardest part. Commit to doing your warm up. If you can get that far, you'll keep going
* Picture yourself putting on those jeans that haven’t fit in awhile
* Think of a future vacation or event you’d like to lose weight for

Keep trying until you find something that works and then keep your list handy for the next time.

5. How will missing this workout affect my goals?
If you’re trying to lose weight, how important is this workout? Exercising burns calories, builds endurance and improves strength. If you skip it, none of that will happen. Maybe missing one day won’t hurt but, remember, it’s the accumulation of your workouts that leads to success. Try these ideas:

* Remember your goals. Write them down and remember when you set them. Even if the urgency isn’t the same, it may be enough to get you started.
* Get some support. Have a friend email a workout reminder or tell someone about your goals so you’re held accountable.
* Set new goals. If your goals aren’t motivating right now, set a new goal to complete your workout that day. Making your goals smaller may help you reach them.

6. What could I do to make my workout more appealing?
If you’re dreading the coming workout, having something to look forward to may get you moving. Some ideas:

* Try a long warm up. Knowing you’ll have plenty of time to get ready for exercise may make it easier to get started.
* A new playlist. The right music makes any workout more fun. Download new music or create a playlist. Put your favorite song first to start your workout on the right foot.
* Try a long cool down. Spend extra time stretching after your workout to end things on a good note.
* Workout with a friend. If you’re dragging, ask a friend to workout with you. Having to show up is motivation all by itself.
* Talk about it. Everyone struggles from time to time. Join the exercise forum to get new perspectives on your workouts.

7. How could I reward myself for doing my workout?
When it comes to exercise, a little reward goes a long way towards motivation. If you’re having trouble getting started, think of how you could reward yourself for a job well done. Some ideas:

* Sitting in a hot tub or hot bath after your workout
* Time to read your favorite book or watch your favorite TV show
* A massage
* A night out with friends
* Going to a movie
* Time to play your favorite video or computer game
* A new workout outfit

You deserve a reward for working hard and if it motivates you to finish your workout, it's worth it.

8. How could I change my workout?
If you’re thinking of ditching your workout because you woke up late or had to work longer than usual, don’t skip the whole thing. Think of creative ways to get in a short, effective workout that will get the job done. If you have 10 or 15 minutes, try an intense interval workout. Warm up with a brisk walk and then alternate high intensity sprints or speedwalking for 30 seconds with recovery walks for 30 seconds. Choose a few whole body exercises like pushups, squats, lunges, jumping jacks or cross-country shuffles and go through a circuit, doing each one for a minute. Other workout ideas:

* 10-Minute Timesaver Workouts
* Burn 100 Calories in 10 Minutes
* 10-Minute Strength
* Office Workout
* Working Out on the Road

9. How will skipping my workout affect my day?
Your workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. Remind yourself that getting in your workout will:

* Give you more energy
* Improve your confidence and self-satisfaction
* Start your day on the right foot
* Help you concentrate better
* Help you get more things done
* Allow you to actively re-commit to your goals

Exercise is one of the few things you can do that seep into all areas of your life. Just a few minutes and a little sweat will pay off in the long run.

10. What stands in the way of my workout?
Identify the thoughts stopping you from exercise and work through each one logically. Some common thoughts:

* "I’m too tired." After working all day, your mind is tired, but your body will feel better once it starts moving.
* "I’m too hungry." Have some yogurt or a sports drink. You’ll get an immediate infusion of energy to make it to the gym.
* "I don’t feel like it." Don't wait until you feel like it, because that may not happen. Once you get started, you’ll be more excited about your workout.
* "I have too much to do." You'll get more done if you put fitness first. Even a short workout is worth doing.
* "I'll do it later." It’s harder to workout when life gets hectic. Get your workout in early to guarantee your success.

Longetivity: Health Risk Factors and Quality of Life

Smoking, Alcohol, Inactivity and Obesity

QALYs (quality-adjusted life years) are a way researchers can look at the total impact of a risk factor on quality of life. QALYs combine reductions in life expectancy with loss of health causing disability and pain. The calculations can be complex, but the way to think about QALYs is the number of healthy, disability-free years of life. Here are some risk factors and their QALY number.

Smoking and Quality of Life
A 25 year old who smokes can expect to lose 10 to 11 QALYs compared to a person who never smoked.

High Alcohol Consumption and Quality of Life
A 25 year old who drinks can expect to loose 5 (men) or 3 (women) QALYs compared to someone who drinks less.

Physical Activity and Quality of Life
A 25 year old who is inactive can expect to lose 7 QALYs compared to someone who is active.

Obesity and Quality of Life
An obese 25 year old can expect to lose 3 (men) or 6 (women) QALYs compared to a person with healthy weight.

Quality of Life and Risk Factors
As the numbers above show, health risk factors impact more than just life expectancy -- they decrease a person's health span (the number of years a person lives without illness or disability). Remember that when looking at these numbers, a 25-year-old person has about 55 years of life remaining (on average, give or take). The goal is to have 55 QALYs as well (in other have all those years be healthy). A loss of 5.5 QALYs means a loss of 10% of potential health. That is extremely significant. So eliminate those risk factors and regain your QALYs.

Live to 90: 5 Lifestyle Factors for Longevity

You have more control over your longevity and life expectancy than you may think. Sure, your genetics and family history factor into how long you will live; but your lifestyle choices may be more important. In fact, your genes probably make up less than 30% of what determines how long you will live –- the rest is your lifestyle and your environment.

5 Behaviors to Reach 90

Reaching age 90 in good health is a great longevity goal. Women have an easier time reaching 90 than men (see Why Women Live Longer for some details). By studying men and their behaviors, researchers can begin to figure out what really matters for healthy and successful aging. What they have found is that five things make a big difference in living to 90 (for men): not smoking, maintaining a healthy weight, good blood pressure control, regular exercise, and no diabetes.

In 1981, researchers began enrolling men into a study on aging. They enrolled total of 2,300 healthy man with an average age of over 70. The men were given yearly surveys about their lifestyle and health. By the end of the study, 970 men (42%) made it to the 90s. Those 42% had different habits and behaviors that helped them live longer.

How to Live Longer

The study found five factors linked to surviving past 90:

• Non-smokers were twice as likely to see 90 as smokers.
• Diabetics had an 86% increase in a chance of death before 90.
• Obese people had a 44% increase in the chance of death before age 90.
• High blood pressure increased the death threats before 90 by 28%.
• Men who exercise reduced their death risk before 90 by 20 to 30% (depending on how much and how often they exercise).

These percentages are after the researchers accounted for the health of the participants at the start of the study, education level and other factors known to impact life expectancy.

Get Started

Get started on living longer by taking one of these factors each month. For some of them, like high blood pressure and diabetes, you may need the help of your doctor to get in control. For the other factors you may need information and the support of your friends and family.

Longetivity: Go Outside for a Longer Life Expectancy

Life expectancy can be increased with simple steps and changes. This guide will help you find ways to increase your life expectancy and improve your health and feel great as you age. Let's start with the easiest: increase your life expectancy with sunlight.

Life expectancy can be increased simply by going outside. See, what happens when you go outside is that your skin gets exposed to sunlight. That exposure triggers cells in your skin to produce Vitamin D. This vitamin (really a prohormone, but let's not worry about that here) is essential for bone health and is turning out to be important in depression, heart disease, diabetes and just about everything.

Some estimate that 50% of adults have low levels of vitamin D, because we simply don't get outside that much (sitting by a window doesn't count, the glass filters too much of the sunlight). This is a shame, because maintaining vitamin D levels has to be the easiest and cheapest way to improve your health and increase your life expectancy. Getting outside for just 15 minutes a day and exposing your hands and face to sunlight is enough to maintain vitamin D levels in most cases.

If you are concerned about your vitamin D levels, your doctor can order a simple blood test that will tell you if your levels are low. If for some reason you can't get outside enough, there are vitamin D supplements that you can take (but getting outside is a better option, if you can).

Elderly people need to pay special attention to their vitamin D levels. If you are a caregiver, be sure to assist your loved one in getting outside just a little bit every day. Not only will with improve vitamin D levels, but it could also improve sleep because sunlight also regulates another hormone in the body called melatonin that controls your sleep cycle.

7 fitness don'ts for exercise newbies to athletes

1. Don't lean on the machines
You may not realize how much your depending on the handle bars on stair-steppers, treadmills, ellipticals and other equipment you use to exercise. Do a posture check several times throughout your workout so you will get the most out of your time on the machine and avoid wrist and back strain leaning can cause.

2. Don't overdo sports bars and energy drinks

Don't assume that "fitness" food and beverages are low in calories or fine to eat in mass quantities. If you're doing endurance exercise - two hours or longer - you will definitely need to refuel. Otherwise, pay attention to what's in the bars and drinks you're packing in your gym bag and how many servings you're really consuming when you work out. Check in with a nutritionist for some healthy snack and diet options if you are relying on Luna Bars and Gatorade as meal replacements or for every snack outside of the gym.

3. Don't undereat before you exercise

If you are training for an event, doing endurance exercise, or love intense workouts, it is especially important for you to have enough fuel for all that activity. Be sure your body's getting the right amount of healthy carbs - vegetables, fruits, and whole grains - to help you maintain your energy.

4. Don't overstay at the gym

It makes sense that if you pay all that money for a gym contract, you want to get the most out of your membership. Be sure to balance the time you are spending indoors on the treadmill and in studio classes with outdoor activities. Not only will it shake up your routine a bit, you may exercise differently, more intensely, calmer, or longer when you are outside. Plus, you might just soak up some much-needed vitamin D while the 40% of Americans who are deficient are sadly experiencing bone weakness and higher levels of crabbiness (kidding...sort of).

5. Don't obsess over your abs

Of course, building a strong core is a key to being fit. But ignoring the rest of your muscles could throw your body out of balance. This can cause low back pain (and who needs more of that?), not to mention out-of-whack body image. Consult a certified personal trainer for ways to incorporate training other muscle groups into your weekly routine. You might just be able to capitalize on your fitness passion while re-framing your focus to toning, caring, and appreciating your whole body, not just one part of it.

6. Don't lift too much weight

Check your self-competition or need to one-up the lady lifting next to you at the gym door. Instead, get some good advice from a trainer or strength and conditioning coach to find out an appropriate amount of weight for your body size, fitness level, and goals. From there, gradually add weight, being sure to listen to your body when you are struggling to do another set or just get the dumbbell off the ground. Remember that being challenged is good but lifting to the point of muscle failure is not.

7. Don't take it too easy

If you've gotten bored with your daily treadmill session, don't ever sweat anymore, or don't really feel like you've worked anything out when you leave the gym, it may be time to amp up your exercise drill. Set some challenging and still attainable goals that you can work up to slowly, consider doing an interval workout to make things more interesting, or buddy up with someone who will keep you (and your routine) on your toes. Clearly, any activity is better than none, but why not make the time you invest in working out really worthwhile?

Personal Hygiene: Is Hand Sanitizer Better Than Hand Washing?

Alcohol-based hand sanitizer has been around for years, but the research was never quite clear whether it was as effective against germs as washing your hands. The verdict is in, and it looks like hand sanitizer is at least as effective.

According to research performed by the U.S. Centers for Disease Control and Prevention, hand sanitizer is considered as effective at killing germs as washing your hands with soap and water, unless hands are visibly soiled.

The main point to remember, however, is that the alcohol content of the handrub must be at least 60 percent to be effective.

To keep yourself and your family healthy, it's important to clean your hands, especially after you've used the restroom or prepared food. Vigorously washing your hands with warm water and soap for 20 seconds is still a tried and true method. Alcohol-based hand sanitizers can be a convenient alternative, however, as you can use them on-the-go--after you have been on public transportation, touched an animal or grocery cart, etc. The CDC recommends both hand sanitizing wipes and alcohol based gels.

Be sure to use enough to cover all surfaces of your hands, including between your fingers, and rub your hands until they are dry.

Tips for Staying Healthy at Work

Staying healthy at work isn't always easy. With all your coworkers sneezing and sniffing around you, it may seem impossible. Find out how to stay healthy at work with these tips.

1. Wash Your Hands. Often.
This means every time you use the restroom, before you eat, after you sneeze or cough and any other time your hands feel dirty. Also, keep a bottle of hand sanitizer at your desk, for when you can't get to a sink.

2. Keep your workspace clean.
Clean your phone, computer keyboard and anything else that you use frequently. Even if you are the only user, germs can live on these objects and you can reinfect yourself.

3. Eat balanced meals every day – including breakfast!
Many people are tempted to skip breakfast because it takes too long to eat in the morning or in an (misguided) effort to lose weight. It has been proven that people who eat breakfast are healthier and more likely to remain at a healthy weight.

4. Avoid coworkers who are sick.
You would hope that coworkers who are contagious would stay home from work. Unfortunately, this is usually not the case. If they do show up, try to avoid direct contact with them (without being rude, of course).

5. Drink AT LEAST 8 glasses of water a day.
Sodas and coffee may help you stay awake, but they will also contribute to dehydration. So you need to be sure to drink water also. Just keep a water bottle with you all the time, drink throughout the day and you will probably get what you need.

6. Take frequent breaks throughout the day.
When you are feeling tired or sore, get up and walk around for a few minutes. Or try some of these tips for stretching at your desk. Taking breaks and keeping your body in shape will help you feel better and make you more productive.

7. Use your vacation days.
It may feel like there is never a good time to be away from the office, but people who do not take vacations are more likely to be sick. Vacations are a good way to relieve stress, which has been proven to contribute to illness. So even if it is just a few long weekends, use your vacation days and don’t take your work with you.

8. Quit smoking.
It is pretty common knowledge these days that smoking is bad for your health. Smokers get sick much more frequently than non-smokers. You are also getting less work done if you have to take frequent smoke breaks throughout the day. And no, smoke breaks do not promote productivity like exercise breaks do. Nicotine is a stimulant and actually increases your body’s stress level.

Share Your Thoughts

If you take these tips into consideration and implement them into your daily work routine, you should notice that you feel better and will remain healthier. With so many illnesses going around this time of year, you should do everything you can do avoid getting sick. If you have any more tips on staying healthy in the workplace, don’t keep them to yourself, share them in the Prevention Forum!

5 Foods for a Better Mood

1) Oatmeal
Oatmeal may help if you find yourself feeling irritable and cranky. It is rich in soluble fiber, which helps to smooth out blood sugar levels by slowing the absorption of sugar into the blood.

Oatmeal is also a great food to help you stick with your diet plan, because the soluble fiber in oatmeal forms a gel that slows the emptying of your stomach so you don't feel hungry quickly.

Other foods high in soluble fiber are: beans, peas, barley, citrus fruits, strawberries and apples.

What to try:

Add tasty toppings to oatmeal, such as:

* Low-fat granola and skim milk
* Coarsely chopped apple or unsweetened chunky applesauce with cinnamon
* Strawberries and sliced almonds

2) Walnuts
Walnuts have long been thought of as a "brain food" because of their wrinkled, bi-lobed (brainlike) appearance. But now we know that walnuts are an excellent source of omega-3 essential fatty acids, a type of fat that's needed for brain cells and mood-lifting neurotransmitters to function properly and possible help some people with depression.

Other foods rich in omega-3 fatty acids include salmon, sardines, flaxseeds, and omega-3 fortified eggs.

What to try:

* Instead of reaching for a muffin as a snack, try walnuts and an apple. The fiber and good fat will also curb your appetite for longer.
* Try mixing crushed walnuts into yogurt as a snack.
* Sprinkle walnuts over salads.

3) Tea
Although caffeine has been shown to lead to a more positive mood and improved performance, it's a fine line.

Too much caffeine can make you dependent and make you nervous, irritable, hypersensitive or bring on headaches.

What to try:

* A good strategy is to limit yourself to no more than one 8 oz. cup of coffee a day. Instead of that second cup, try making a cup of green tea. You can find it in teabag form in most grocery stores.
* Another option: chai. It's an Indian tea made with regular black tea plus spices such as cardamom and cinnamon. The spices also add a natural sweetness to the tea, which may help you cut back on sugar and sweeteners.
* If you're in the mood to try a new herbal tea, consider rooibos. Rooibos is a reddish brown tea that tastes more like regular black tea than other herbal teas.

Like chai, rooibos also has a hint of natural sweetness, which makes it a good option for people trying to lose weight.

Try hot rooibos tea plain, with a wedge of lemon, or with milk. It also makes a great iced tea.

Rooibos can be found in health food stores, some grocery stores, online, and increasingly, in cafes and restaurants that serve herbal tea.

4) Salmon
In the past few years, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders.

We get vitamin D mainly through exposure to sunlight and in lesser amounts, through food.

But a recent study found that in Boston, exposure to sunlight during the months of November through February does not produce any significant amounts of vitamin D in skin.

What to try:

* Canned salmon with bones is rich in vitamin D. It is also an excellent source of omega-3 fatty acids.
* Instead of tuna for your sandwiches, opt for canned Alaskan pink or sockeye salmon with bones. Choose water-packed salmon, which is lower in calories than the oil-packed.
* Other foods high in vitamin D are fortified milk and fortified soy milk.


5) Lentils
A member of the legume family, lentils are an excellent source of folate, a B vitamin that appears to be essential for mood and proper nerve function in the brain.

Low levels of folate have been linked to depression. In fact, a Harvard study showed that 38 percent of depressed women are deficient in folate.

Although researchers don't yet fully understand the connection, folate deficiency appears to impair the metabolism of serotonin, dopamine, and noradrenaline, neurotransmitters important for mood.

A cup of cooked lentils provides 90% of the recommended daily allowance of folic acid. A healthy bonus: lentils contain protein and fiber, which are filling and help to stabilize blood sugar.

Other sources of folate include: fortified breakfast cereals, green vegetables such as spinach and broccoli, liver, and beans.

What to try:

* Toss cooked lentils with cherry tomatoes, sliced bell peppers, and carrots for an easy salad.
* Try making lentil soup.
* If beans make you gassy, use Beano.

Vital Finds: How to Prevent Cold and Flu?

It is not always possible to prevent colds and the flu, but there are many steps you can take to reduce your risk.

1. Wash Your Hands

The most important thing you can do to prevent most any illness is to wash your hands frequently. Washing hands reduces the risk of transmission of viruses and bacteria.

2. Flu Vaccines

The traditional and nasal flu vaccines are the best way to prevent the flu. Although not 100 percent effective, the flu shot provides very good protection against the influenza virus. A few groups of people should always get a flu shot. Complications from the flu just aren't worth the risk of not getting the vaccine.

If you aren't a fan of shots, the nasal flu vaccine may be for you. It is also effective and is approved for healthy people over age five.

3. Staying Healthy Around Others

Whether you are at work or at home, being around sick people greatly increases your risk of getting sick. Even though these situations may not always be in your control, you can take a few steps to protect yourself.

4. When You Can't Wash Your Hands

Washing your hands is always your best bet to prevent illness, but there is not always soap and water around. So, what is a germ-conscious person to do? Carrying hand sanitizer with you may be an option.

Health Line:What is under your control and helps to reduce your risk of breast cancer?

Risk reduction and lifestyle factors

Factors that you can control

* Pregnancy: Having no children, or having a first pregnancy after age 30 increases your risk. If a woman has had one or more pregnancies, and if the first child was conceived before age 30, the risk of breast cancer is lower. Additionally, if it is possible to breastfeed your children, you lower your risk even more.

* Breastfeeding: If you have given birth, but not breastfed, your risk is increased. In some studies, the combination of pregnancy and breastfeeding has resulted in a decreased number of menstrual periods, which helps to lower the risk of breast cancer slightly. In one study, it was found that having multiple births and breastfeeding for 1.5 to 2 years may cut your risk of breast cancer in half.

* Birth control pills: It is not yet clear what the role of birth control pills might be in breast cancer risk. Some studies have shown that women who are now using birth control pills have a slightly increased risk of breast cancer. If you have quit taking the pill more than 10 or more years ago, you may not have an increased risk. If you are considering using the pill, discuss the risks and benefits with your doctor.

* Alcohol Use: If you have 1 drink a day, you have a very small increased risk of breast cancer. If you have 2 to 5 drinks daily, you have a much greater risk than that of women who drink no alcohol. Drinking alcohol is linked to a slightly increased risk of getting breast cancer.

* Hormone replacement therapy (HRT): If you have had long-term use (several years or longer) of combined HRT (estrogens combined with progesterone) after menopause, you have an increased risk of breast cancer as well as heart disease, blood clots, and strokes. The breast cancers found in long-term HRT users are also detected at a more advanced stage, perhaps because HRT seems to reduce the effectiveness of mammograms. If you can stop using HRT, after five years, your breast cancer risk appears to drop back to normal. Estrogen, when used alone (ERT) does not seem to increase the risk of breast cancer as much, unless you have had a previous diagnosis of estrogen-receptor positive breast cancer. If you are considering using HRT, you should talk with your doctor about the pros and cons of using it.

* Your Diet: If you are overweight, you have a higher risk of breast cancer, especially if you are past the change of life (menopause) and if your weight gain took place during adulthood. Also, if the extra fat is in the waist area the risk seems to be higher. Please remember that the link between excess weight and breast cancer risk is complicated, and that studies of the relationship between fat in your diet and your risk of breast cancer have often given conflicting results.

* Your Exercise Routine: If you are not doing regular exercise, you are at greater risk for breast cancer. The only question is how much exercise will reduce your risk. One study found that as little as 1 hour and 15 minutes to 2 and a half hours per week of brisk walking reduced the risk by 18%. If you take 10 hours a week of brisk walking, you can reduce your risk a little more.

Health Line: What Affects Your Risk of Breast Cancer?

Know what factors you can and can't control!!!

Breast cancer is the most common cancer, diagnosed in one out of eight women in the United States. There are a little more than two million women who live in the U. S. who have been treated for breast cancer. Men are also at risk for breast cancer, but the death rate is quite low, at 0.22%, or two-tenths of a percent.

The chance of a woman dying from breast cancer is one in thirty-three, somewhat less than lung cancer deaths, which lead the statistics in cancer deaths. However, breast cancer death rates are decreasing, and survival rates are on the rise. This may be due to early detection (finding the cancer when it is at an early stage) and also to improved treatments.
Factors that you cannot control

* Your Gender: If you are female, you are at risk for breast cancer. Men can also get the disease, but it is much more rare in men. Just having breast tissue and being female puts you at risk.

* Increasing Age: As you age, your chance of getting breast cancer increases. Almost 8 out of 10 breast cancers are diagnosed in women over age 50.

* Your Genes: Between 5% and 10% of breast cancers are related to changes (mutations) in certain genes. BRCA1 and BRCA2 genes are the most common mutated genes. If you have these gene changes, you have up to an 80% chance of getting breast cancer during your life. Other genetic changes may increase your breast cancer risk as well.

* Family health history: If you have close blood relatives who have this disease, you have a higher risk of breast cancer. If you have a mother, sister, or daughter with breast cancer, your own risk is doubled. It does not matter if a your close blood relatives (who have had breast cancer) are from either your mother's or father's side of the family.

* Previous history of breast cancer: If you have had cancer in one breast, you have a greater chance of getting a new cancer in the second breast, or in another part of the first breast, if there is any breast tissue remaining. Either one of these cases are considered a new primary diagnosis, which is different from the first cancer coming back (recurrence).

* Previous abnormal breast biopsy: Some of the types of abnormal biopsy results can be linked to a slightly higher risk of breast cancer.

* Previous breast radiation: If you have had radiation treatment to the chest area earlier in life, you have a greatly increased risk of breast cancer.

* Menstrual periods and menopause: If you started having periods early (before 12 years old) or went through the change of life (menopause) after the age of 55, you have a slightly increased risk of breast cancer.

* DES Treatment: If you took the drug DES (diethylstilbestrol) while pregnant, to lower your chances of losing the baby, recent studies show that you have a slightly increased risk of getting breast cancer.

* Your Race: White (Caucasian) women are slightly more likely to get breast cancer than are African-American women. However, African-American women are at higher risk of death from this cancer. Many experts think that the main reason for this is because they may have faster growing tumors. If you are Asian, Hispanic, or American Indian, you have a lower risk of getting breast cancer.

Gene test helps set accurate blood thinner dose

ATLANTA – People taking warfarin, a leading blood thinner to prevent clots that cause heart attacks and strokes, soon may have a better way to get the tricky dose right. A new formula that includes gene testing proved much better at setting the ideal dose than what doctors do now: Give a standard amount and adjust it by trial and error. The formula was tested in a large international study, which found the usual approach gets it wrong about half the time.

About 4 million Americans take warfarin, also known as Coumadin, the top-used blood thinner worldwide. It could be used even more, but doctors have worried about the all-too-common risks to patients if they get the dose wrong. Too little means a risk of stroke and too much can mean fatal bleeding.

The new study is one of the first to show genetic testing can be used to prevent dosing problems, experts said.

A new experiment will soon test the gene study's results in a more rigorous way. Most patients will likely have to wait at least a few years before genetic testing becomes a common factor in warfarin dosing, some experts said.

Patients are generally started on 5 milligrams a day, but that's just a starting guess. The proper amount for one patient may be 10 times as much as what's best for another. Improper dosing leads to problems for thousands of patients each year and can even result in death, according to some estimates.

"You need to be just right," said Donna Arnett, a researcher of genetic testing and cardiovascular health at the University of Alabama at Birmingham, who wasn't involved in the study.

Variations in two genes can indicate how effective the drug will be, but such a test is not yet widely used.

In the new study, researchers in nine countries collected data on about 5,700 patients who — after some trial-and-error — were already on stable doses of the blood thinner. The scientists developed a dosing formula based on the gene test and other factors, including age and weight.

The formula using the gene test proved accurate in setting the dose in about 1 out of 3 warfarin users — more accurate than a method based solely on age, weight and other characteristics.

The study didn't report on serious side effects or consider how tobacco and alcohol use might figure into blood thinner dosing.

The research was funded by the National Institutes of Health and several international medical organizations. Key researchers have received consulting fees and grants from pharmaceutical companies, and companies involved in genetic testing.

Federal officials want to follow up the report by launching a large, three-year study of more than 1,200 patients beginning in April.

"People will go to their doctors and ask" about genetic tests, predicted Jeremy Berg, director of the National Institute of General Medical Sciences, one of the just-published study's funders.

But until the larger study is done, "it's unlikely that very many places will offer this," he said.

A few clinics are already using these gene tests and others to estimate warfarin dosing, but some researchers have concluded it's not cost-effective for most patients.

Dr. Janet Woodcock, who heads the Food and Drug Administration's drug evaluation center, noted that many patients have, for a long time, complained to doctors that the standard warfarin treatment didn't work for them. Now science is showing how right they were.

"The patients are beginning to be vindicated," Woodcock said.

Health News: China launches campaign to break sex taboos

BEIJING (Reuters) – China on Sunday launched a national sex education campaign aimed at breaking traditional taboos and getting more people to seek treatment for sexually transmitted diseases and infertility.

Just seven percent of women and slightly more than eight percent of men seek immediate medical help for sexual problems, while more a third of people never seek help, said one of the campaign's advisors.

"These numbers are shocking," Xia Enlan, head of the obstetrics and gynaecology department of the Capital University of Sciences' Fuxing Hospital, told a news conference.

"The numbers who get medical attention for sexual problems are extremely small," she added. "This delays treatment for some very serious diseases."

The campaign, called "The sunshine project to care for gender health," will feature posters, competitions and sponsorship of an international sex toy fair in Beijing, organisers said, in a bid to breach "painful topics" of sex.

It will be fronted by Hong Kong starlet Yvonne Yung and her husband Will Liu, who will be the campaign's "image ambassadors."

"Sexual health is an important part of family life and good for helping build a harmonious society," said Cui Yandi of the China Woman and Child Development Centre, one of the programme's main sponsors.

China reported a one-fifth rise in syphilis last year, with a total of 257,474 cases, according to the Health Ministry, though gonorrhoea cases dropped by a tenth.

HIV/AIDS in China is also now mainly sexually transmitted. In the past, most infections were caused by intravenous drug use.

By the end of 2007, China had an estimated 700,000 people infected with HIV, up from an earlier estimate of 650,000, but is believed to have many unreported cases.

While the government has rolled out a television campaign to promote condom use, a major move for a country where talking about sex is problematic for many people, Xia said traditional shyness about discussing sex remains a huge issue.

"It's taboo. The influence of feudalistic thinking has been around for many years. People are not very open," she told Reuters.

"People need to talk about it now that the economy has been growing so fast and we're becoming more and more open," Xia said.

"The traditional way of thinking has not been broken," she added. "We need more publicity, and to talk about these issues in the open. That's why we need this campaign."

Health News: Growing HIV rates among gay, bisexual men in Asia

HONG KONG – The AIDS virus is spreading rapidly among gay and bisexual men in Asia as younger people shun condoms and authorities fail to increase awareness of the disease, health officials said Friday.

The epidemic will worsen dramatically in coming years unless there is better education and stronger political will to combat the disease, warned Massimo Ghidinelli, the World Health Organization's regional adviser on HIV/AIDS.

His comments came at a news conference after a seminar in Hong Kong at which regional AIDS experts discussed the growing trend.

Asia is believed to have the world's largest number of men who have sex with other men, with a preliminary estimate of 10 million, according to WHO.

While describing the figure as "extraordinary high," Ghidinelli said it still appeared to be conservative because of the stigmatization of male-to-male sex.

WHO said fragmentary information from the region indicated a rapid spread of HIV among gay and bisexual men, but that full data weren't available. The seminar was called to strengthen efforts to study and address the problem, it said.

Ghidinelli said low condom use among younger men in male-to-male relationships was fueling the transmission of HIV.

"Younger men engaging in sex with men are entering into a sexual arena without the same level of awareness and without taking the same level of protection that the older generation was taking," Ghidinelli told a news conference.

Ghidinelli said the AIDS experts agreed at the conference to set up a regional task force to collect information on male-to-male transmission and to strengthen measures to fight the disease.

Health Line: Top 10 Breast Cancer Prevention Methods

Breast cancer is the most commonly diagnosed cancer in women, aside from lung cancer. 1 in every 8 women are estimated to develop breast cancer in their lifetime. While there are certain risk factors like genetics we cannot change, there are many lifestyle changes we can make to aid in breast cancer prevention.

1. Pass on that last call for alcohol.
Studies have determined that women who drink alcoholic beverages develop cancer at a higher rate. How much is too much? Based on studies, ladies who consume 2 to 5 drinks daily have about 1½ times the risk of women who don't consume alcohol.

2. Quitters DO prosper - when it comes to smoking.
Although there has not been a direct link between smoking and breast cancer, studies suggest that smoking at an early age can increase a woman's risk. Not only can it be a risk for breast cancer, smoking is a definite risk factor for lung cancer.

3. Get physical.
Physical activity may reduce your risk of breast cancer. Studies by the Women's Health Initiative found that women who walked briskly 1.25 to 2.5 hours per week reduced a woman's breast cancer risk by 18%. Exercise doesn't always mean traditional gym exercises either.

4. Be aware of your family breast cancer history.
Having a family or personal history of breast cancer may increase your risk. If an immediate woman in your family has had breast cancer, it is important to let your doctor know. Studies have shown that breast cancer can be genetic. Genetic testing and counseling is available for those concerned with their risk. Keep in mind, that just because your mother or sister had breast cancer, it does not mean you will definitely develop breast cancer.

5. Avoid hormone replacement therapy if possible.
Studies have shown a link between long time hormone replacement therapy and breast cancer. This link suggests that combined HRT's (estrogen and progesterone) raise the risk factor. Five years after discontinuing HRT's the risk factor drops. HRT's also make mammograms less effective. If you need to take hormone replacement therapy, talk to your doctor about the risk and your personal condition.

6. Check your breasts every month.
Checking your breasts every month may not reduce your risk of developing breast cancer, but it may help detect breast cancer early. The earlier breast cancer is found, the less aggressive the treatment.

7. Try to keep a low fat diet.
A diet low in fat not only decreases the risk of obesity, it can reduce your risk of breast cancer. We know that estrogen plays a majot role in the development of breast cacner. Fat tissue contains small amounts of estrogen and may increase your risk. There have been conflicting studies about fat intake and breast cancer risk, however all studies have consluded that obesity plays a big part in breast cancer development.

8. Don't forget to get a mammogram - it's not a choice.
Like the breast self exam, a mammogram won't prevent the development of breast cancer, but it can detect cancer. Sometimes it can be difficult to feel a lump in the breast, and a mammogram is likely to detect any lumps that cannot be felt.

9. Have children earlier in life, if possible.
Having no children or having your first child in your mid-thirties or later increases the risk.

10. Consider breastfeeding instead of formula feeding.
Researchers believe that the months without a period during pregnancy and breast feeding may reduce a woman's risk of breast cancer. This accompanies the data that suggests that early menopause lowers the risk factor, as well.

Fitness: Plantar Fasciitis Pointers

If you have plantar fasciitis (a painful condition that affects the tendon that connects the heel bone to the toes), you may want to try an aerobic workout that doesn't stress your foot, such as:

• An upper body cycle. It's basically a bike that you pedal with your arms, begin with just five to 10 minutes at a time.

• Water aerobics. Start with 30 to 45 minutes of deep water exercise like "water walking" with a flotation belt.

• Chair aerobics. This involves aerobic moves you can do seated. Look for DVDs and videos.

Health News: Are You Wasting Money on Multivitamins?

Advertisements with tantalizing promises of improved health, prevention of cancer and heart disease, and greater energy have lured millions of Americans to spend billions of dollars on the purchase of multivitamins.

An article in the February 9 issue of Archives of Internal Medicine reported that multivitamin use did not protect the 161,808 postmenopausal women enrolled in the Women's Health Initiative Study from common forms of cancer, heart attacks, or strokes. And the numbers of deaths during the 8 years of the study were the same in vitamin users as in non-users. Still, it is important to recognize that this was an observational study, not a more meaningful clinical trial. Although these findings apply only to women, other studies have failed to show benefits of multivitamins in older men.

These results are not at all surprising for several reasons. No large study has shown that multivitamins significantly benefit healthy men and women. In addition, for some years physicians prescribed folic acid and vitamins B12 and B6 in the hopes of preventing heart attacks and strokes by lowering blood levels of homocysteine. (High blood levels of homocysteine are associated with an increased risk of coronary and other vascular diseases.) A number of recent studies, however, have shown that, while these vitamins do lower homocysteine levels, they do not prevent heart attacks or strokes.

Many doctors have also prescribed the antioxidants vitamin E and beta-carotene to reduce the risk of cardiovascular diseases and cancer. Alas, studies have now proven that these supplements are not protective--and may even be harmful.

No one denies that an adequate intake of vitamins is essential; however, vitamins can and should be obtained from eating enough healthy foods rather than from swallowing vitamin supplements.

Then what about vitamins being a great source of energy? Some multivitamin ads do indeed claim that their supplements boost energy; and some professional athletes gobble handfuls of vitamin pills to increase their energy and strength. But researchers proved long ago that energy comes from calories, not vitamins. The highly touted cholesterol-lowering effects of substances added to some multivitamin supplements? Still unproven.

All this is not to say that specific vitamins supplements are never desirable. Vitamins can be valuable in certain situations:

* Folic acid supplements in women who are pregnant or plan to become pregnant can help to prevent serious neural-tube defects that affect the baby's brain and spine.
* Supplements that contain more vitamin D and calcium than is present in regular multivitamin pills can help older men, and especially women, avoid osteoporosis and bone fractures.
* Supplements of vitamins C and E, beta-carotene, zinc, and copper may slow the progression of vision loss in people with early macular degeneration.

And multivitamins are beneficial for some entire groups of people:

* those on a very-low-calorie weight-loss diet
* strict vegetarians
* heavy alcohol drinkers
* individuals who are not getting an adequate diet because they are too sick or too poor--or live by themselves and are unable to prepare proper meals for themselves

I also agree with a comment made by one of the coauthors of the Archives of Internal Medicine article about postmenopausal women mentioned above. An 8-year follow-up period may not be long enough to show that multivitamins protect against cancers that take many years to develop.

All the same, the results of the studies on vitamins so far point to one conclusion: Healthy people who eat enough calories from a varied diet do not benefit from multivitamin supplements.

Kitchen Remedy: Get Grilling

There's nothing quite like the smells of summer--the warm breezes, the fragrant flowers and even the scent of sunblock. But my favorite by far is the smoky smell of barbecue. In my opinion, grilling is one of the best ways to cook. First, you can't beat the time factor: Virtually no planning or prep is required. And more important, it's so easy to create healthful meals because you don't have to use a lot of fat to add flavor to your food. You can even enjoy the classics, like hamburgers and steaks, and still keep your calories in check. Take a look at the tips below to create a healthy, tasty meal on the grill.

Make a better burger. Use lean beef (95 percent). Or, try a buffalo burger with naturally lean ground buffalo meat, a turkey burger or a veggie burger.

Choose a slim steak. Go for lean options, such as a T-bone or different cuts of sirloin and flank steak. Buffalo steaks are also good because they're naturally lean.

Grill your veggies. Throw corn on the cob on the grill instead of boiling it for a more intense roasted flavor. You can grill just about any veggie, including sweet peppers, onions, fennel, summer squash, whole leaves of hearty greens or wedges of cabbage or radicchio.

Enjoy chicken stripped. Chicken's great on the grill, but be sure to remove the skin (it's loaded with saturated fat) and marinate it before cooking to keep it moist.

Be creative. If you're looking to experiment, try marinated tofu. It is excellent on the grill and is a great source of lean plant-based protein. You could also try grilled fish for a simple but elegant meal.

Fitness: Injury-proof Yourself

Your workout routine is going great, the weight is peeling off, you're feeling stronger, and then all of a sudden--ouch! A twisted ankle, sore back or pulled muscle sidelines you. What happens next? Often, your weight loss will slow or stop and you risk losing your motivation. But staying injury-free is as simple as following a few easy guidelines, says physical therapist Jack Younghans, D.P.T. Use these tips to stay healthy--and on track.

Don't skip stretching. Spend about five to 10 minutes stretching before your workout. The type of stretching you should do depends on your workout. For example, if you're running on the treadmill, be sure to do some leg stretches. If you're going to be using an elliptical, you'll need to stretch both your arms and legs. And if you're strength training, stretch whatever areas you plan to work out.

Take time to warm up. Don't jump right into your workout at full speed. Slowly ease into it with a five- to 10-minute warm-up session.

Perfect your form. Knowing how to use the equipment or how to properly do moves can help you avoid injury. If you're not sure, ask someone.And don't forget about safety gear, such as a bike helmet or knee pads.

Ease into exercise. If you try to do too much too quickly, you're bound to hurt yourself. Increase your exercise--intensity or duration--gradually.

Pace yourself. Spread out your activity throughout the entire week. Trying to squeeze your workouts into one or two days can definitely result in injury.

Tune into your body. Make sure to pay attention to how you're feeling during a workout. Often times, our body gives us signs that it has had enough. Remember that overexertion can lead to injury.