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.