Physical inactivity is a major risk factor for cardiovascular disease, and most Americans are not physically active enough to gain any health benefits. Swimming, cycling, jogging, skiing, aerobic dancing, walking or many other activities can help your heart. Whether it's included in a structured exercise program or part of your daily routine, all physical activity adds up to a healthier heart.
According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18–65 should be getting at least 30 minutes of moderate intensity activity five days of the week. However, there are additional guidelines for those 65 and older, or for those 50–64 with chronic conditions or physical functional limitations (e.g., arthritis) that affect movement ability or physical fitness.
Tuesday, February 2, 2010
Monday, October 12, 2009
Sheryl Crow: Life After Breast Cancer, Motherhood, and All-Natural Anti-Aging
By Jancee DunnFrom Health magazine
Sheryl Crow is one of music’s biggest talents, but you’d never know it talking to her. The mom of 2-year-old Wyatt is more likely to chat about motherhood than about being a rock star (even President Obama has her music on his iPod). Despite her fame, she’s still the same down-to-earth girl from Missouri.
Not that Sheryl, 47, is afraid of the spotlight—she’s been an advocate for a ton of causes, including finding a cure for breast cancer, which she was involved with even before her own cancer diagnosis in 2006. (She’s now cancer-free.)
Sheryl Crow is one of music’s biggest talents, but you’d never know it talking to her. The mom of 2-year-old Wyatt is more likely to chat about motherhood than about being a rock star (even President Obama has her music on his iPod). Despite her fame, she’s still the same down-to-earth girl from Missouri.
Not that Sheryl, 47, is afraid of the spotlight—she’s been an advocate for a ton of causes, including finding a cure for breast cancer, which she was involved with even before her own cancer diagnosis in 2006. (She’s now cancer-free.)
And while she’s always been a fitness fanatic and sensible eater, Sheryl’s now even more mindful of preserving her health. In 2007, she opted for a less stressful life and moved to a farm outside of Nashville, where she lives with Wyatt.
This month, Sheryl releases a deluxe two-disc edition of her debut album Tuesday Night Music Club, stuffed with goodies like a bonus DVD, rarities, and B-sides. At the end of a busy day, she took questions submitted by Health readers. (“Great question!” she kept exclaiming, so kudos to you!)
Q: I’m a breast cancer survivor, and I’m wondering, are you doing anything special with your diet to stay healthy and cancer-free? —Sherry Lebed Davis, Lynnwood, Wash.
Sheryl: When I first got diagnosed, I went to this great nutritionist who specializes in disease prevention and well-being, and I still incorporate her tips like eating omega-3s—I eat salmon or other fish at least three times a week.
I eat a lot of walnuts, almonds, colorful vegetables, and prunes, which get such a bad rap but are loaded with antioxidants. I also drink pomegranate juice and keep a vat of tomato soup around or some kind of tomato sauce, because it has lycopene. Also, spices like cinnamon, which I throw into my cereal.
And one big thing I learned was that so much of wellness depends on your body getting rid of waste. So I eat a lot of Fiber One, which has 14 grams of fiber per serving.
This month, Sheryl releases a deluxe two-disc edition of her debut album Tuesday Night Music Club, stuffed with goodies like a bonus DVD, rarities, and B-sides. At the end of a busy day, she took questions submitted by Health readers. (“Great question!” she kept exclaiming, so kudos to you!)
Q: I’m a breast cancer survivor, and I’m wondering, are you doing anything special with your diet to stay healthy and cancer-free? —Sherry Lebed Davis, Lynnwood, Wash.
Sheryl: When I first got diagnosed, I went to this great nutritionist who specializes in disease prevention and well-being, and I still incorporate her tips like eating omega-3s—I eat salmon or other fish at least three times a week.
I eat a lot of walnuts, almonds, colorful vegetables, and prunes, which get such a bad rap but are loaded with antioxidants. I also drink pomegranate juice and keep a vat of tomato soup around or some kind of tomato sauce, because it has lycopene. Also, spices like cinnamon, which I throw into my cereal.
And one big thing I learned was that so much of wellness depends on your body getting rid of waste. So I eat a lot of Fiber One, which has 14 grams of fiber per serving.
Saturday, October 10, 2009
Great Grains
Grains are an important part of a healthy, low-fat diet. We show you how to select and prepare the most nutritious.— Cooking Light Best-Ever Test Kitchen Secrets, Oxmoor House
Barley:
This hardy grain is a good source of fiber and potassium and is used frequently in cereals, breads, and soups. Two varieties of barley. whole-grain (hulled) barley and pearl barley, are most often found at markets. Barley flour has a strong nutty flavor when toasted; try adding it to breads. Pearl barley is a great source of fiber; 1/2 cup provides more than 12 grams.
Bulgur :
This grain is familiar to many of us through the Middle Eastern dishes tabbouleh and kibbeh. Bulgur is wheat berries that have been steamed, dried, and then cracked. Because bulgur is essentially precooked, it's quick to prepare. It comes in three types of grinds–coarse, medium, and fine. Use fine and medium bulgurs for dishes like tabbouleh, and coarse bulgur in pilafs.
Flaxseed:
Its nutty flavor is temptation enough, but flaxseed is also a health powerhouse. Although it has the distinction of being one of the oldest cultivated grains on the planet, flaxseed is a relative stranger to the American kitchen. It shouldn't be, though. Not only does flaxseed's flavor transform cooking, but the tiny, reddish-brown seed is also a mini-bastion of nutrition and other healthy properties. Among its bragging rights: fiber, lignans, and omega-3 fats.
Barley:
This hardy grain is a good source of fiber and potassium and is used frequently in cereals, breads, and soups. Two varieties of barley. whole-grain (hulled) barley and pearl barley, are most often found at markets. Barley flour has a strong nutty flavor when toasted; try adding it to breads. Pearl barley is a great source of fiber; 1/2 cup provides more than 12 grams.
Bulgur :
This grain is familiar to many of us through the Middle Eastern dishes tabbouleh and kibbeh. Bulgur is wheat berries that have been steamed, dried, and then cracked. Because bulgur is essentially precooked, it's quick to prepare. It comes in three types of grinds–coarse, medium, and fine. Use fine and medium bulgurs for dishes like tabbouleh, and coarse bulgur in pilafs.
Flaxseed:
Its nutty flavor is temptation enough, but flaxseed is also a health powerhouse. Although it has the distinction of being one of the oldest cultivated grains on the planet, flaxseed is a relative stranger to the American kitchen. It shouldn't be, though. Not only does flaxseed's flavor transform cooking, but the tiny, reddish-brown seed is also a mini-bastion of nutrition and other healthy properties. Among its bragging rights: fiber, lignans, and omega-3 fats.
Calcium from Vegetables
• 4 ounces firm tofu with calcium sulfate: 775mg
• 4 ounces regular tofu with calcium sulfate: 397mg
• 1 1/4 cups cooked collard greens: 280mg
•1 3/4 cups cooked boy choy: 277mg
• 2 1/2 cups cooked mustard greens: 259mg
•2 3/4 cups cooked kale: 257mg
•4 cups cooked broccoli: 250mg
• 4 ounces extra firm tofu with nigari: 198mg
• 4 ounces regular tofu with calcium sulfate: 397mg
• 1 1/4 cups cooked collard greens: 280mg
•1 3/4 cups cooked boy choy: 277mg
• 2 1/2 cups cooked mustard greens: 259mg
•2 3/4 cups cooked kale: 257mg
•4 cups cooked broccoli: 250mg
• 4 ounces extra firm tofu with nigari: 198mg
Calcium Confidential: Secret Sources
Here's how to get enough calcium if you don't do dairy.
Rachel Quinlivan, R.D.
Photographs of well-known celebs and athletes with milk mustaches are one way the milk industry encourages calcium-deficient Americans to beef up their intake by drinking three glasses of milk per day. Why? Calcium is the mineral most critical to achieving and maintaining strong, healthy bones and minimizing bone loss later in life, and milk and other dairy products are often promoted as the preferred source. It makes sense. Nutrient-dense dairy products contain high concentrations of calcium: one 8-ounce glass of milk provides 256 milligrams of calcium, which is about one-fourth of the recommended daily intake. (Click here for more nutrient benefits of calcium.)
Calcium OptionsBut if you're lactose-intolerant, a vegan and don't eat dairy products, or simply want calcium options from sources other than dairy, there are other ways to get this important mineral. Studies show that you can maintain bone health with a diet in which calcium is obtained from non-dairy sources.
Photographs of well-known celebs and athletes with milk mustaches are one way the milk industry encourages calcium-deficient Americans to beef up their intake by drinking three glasses of milk per day. Why? Calcium is the mineral most critical to achieving and maintaining strong, healthy bones and minimizing bone loss later in life, and milk and other dairy products are often promoted as the preferred source. It makes sense. Nutrient-dense dairy products contain high concentrations of calcium: one 8-ounce glass of milk provides 256 milligrams of calcium, which is about one-fourth of the recommended daily intake. (Click here for more nutrient benefits of calcium.)
Calcium OptionsBut if you're lactose-intolerant, a vegan and don't eat dairy products, or simply want calcium options from sources other than dairy, there are other ways to get this important mineral. Studies show that you can maintain bone health with a diet in which calcium is obtained from non-dairy sources.
According to the U.S. Department of Agriculture, the calcium absorption from most foods, including dairy products and grains, is about the same. However, calcium may be more poorly absorbed from foods high in oxalic acid (spinach, sweet potatoes, and beans) or phytic acid (unleavened bread, raw beans, seeds, and nuts). These acids bind with calcium and prevent its absorption, but they don't prevent the absorption of calcium from other foods eaten at the same time. There are many plant-based sources that are well absorbed, such as soybeans , soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra. (Click here for more food sources of calcium.)
Getting EnoughBut vegetables alone may not be enough because the amount required to reach the adequate daily intake of 1,000 milligrams per day for adults (1,200mg for those 51 and older) set by the Institute of Medicine is not always practical for most Americans. The key is to combine vegetable sources with other non-dairy calcium-rich foods such as tofu made with calcium sulfate and calcium-fortified soymilk and juices. Be sure to look carefully at the nutrition label to verify that the tofu you are buying is made with calcium sulfate. Nigari (magnesium chloride) is another common coagulating agent used to make tofu but its calcium content is lower. (Click here for tofu recipes.)
You can also take calcium supplements to ensure that you're getting the recommended daily amount, but don't exceed 2,500 milligrams per day from both food and supplements. Excess intake can increase risk for some health problems like kidney stones.
Getting EnoughBut vegetables alone may not be enough because the amount required to reach the adequate daily intake of 1,000 milligrams per day for adults (1,200mg for those 51 and older) set by the Institute of Medicine is not always practical for most Americans. The key is to combine vegetable sources with other non-dairy calcium-rich foods such as tofu made with calcium sulfate and calcium-fortified soymilk and juices. Be sure to look carefully at the nutrition label to verify that the tofu you are buying is made with calcium sulfate. Nigari (magnesium chloride) is another common coagulating agent used to make tofu but its calcium content is lower. (Click here for tofu recipes.)
You can also take calcium supplements to ensure that you're getting the recommended daily amount, but don't exceed 2,500 milligrams per day from both food and supplements. Excess intake can increase risk for some health problems like kidney stones.
The Perks: Health Benefits of Coffee
Get the latest information about the ways that drinking coffee can improve your health.
By: Laurie Herr
When it comes to life's necessities, many of us would say a good cup of coffee ranks pretty darned high – right up there with shelter, friends, and comfortable shoes. But there's more to love about your morning java than its alluring aroma or friendly kick. Once maligned (too much caffeine! the devil's brew!), coffee is now being praised as a kind of health food, thanks to its high level of disease-fighting antioxidants and other nutrients. In fact, the coffee bean's roasting process actually intensifies some of these compounds, making them more powerful. The bottom line? As long as you don't overdo it – stick to no more than two or three cups a day, and watch the calories in those fancy lattes – there's no reason not to indulge. Here are some of the ways coffee can make you feel better and even live longer – plus tasty ways to enjoy your joe. What Coffee Can Do For You1. Fight cancer. Recent studies suggest regular coffee drinking can reduce the risk of breast, liver, and colon cancer. In some cases, you don't even have to drink coffee to gain the benefits: Lotions containing caffeine from coffee and green tea have been found to prevent skin cancer. 2. Prevent diabetes. An 11-year study of 28,000 women in Iowa found that regular coffee drinkers had less risk of developing type 2 diabetes than non-drinkers. Heavy coffee drinkers (6 or more cups a day) are about half as likely to have diabetes as light coffee drinkers or those who don't drink coffee at all. 3. Help your heart. In a huge study that followed nearly 42,000 postmenopausal women for 15 years, researchers found that regular coffee consumption reduced the risk of heart disease. In another study that tracked 129,000 men and women for 20 years, those who drank several cups of coffee a day were 34 percent less likely to die from heart disease than non-coffee drinkers. Experts say coffee's antioxidants helps fight inflammation, a major risk factor for heart disease and stroke. 4. Protect against Parkinson's. Several studies show regular coffee drinkers are up to 80 percent less likely to develop the disease, compared to those who abstain. The more you drink, the lower your risk, some of those studies say. 5. Boost your mood. Feeling a little blue? A steaming cuppa joe could make you smile. Caffeine stimulates the production of dopamine, a brain chemical related to pleasure and motivation. Just take care not to overdo it – too much caffeine can cause anxiety and sleeplessness. 6. Zap a headache. While it's true coffee can trigger headaches in some people, it can also be a short-term cure for others. Researchers at the Diamond Headache Clinic in Chicago found that 200 milligrams of caffeine – about the amount in a cup of coffee – provided as much pain relief as 400 milligrams of ibuprofen and worked faster than the medication. 7. Fight cavities. Your morning mocha just may improve your smile. Scientists say coffee made from roasted coffee beans contains antibacterial properties, plus molecules that keep cavity-causing microorganisms from sticking to tooth enamel. 8. Keep you sharp. Caffeine revs up your metabolism, helping you stay focused and alert. Studies have also shown the stimulant improves short-term memory and may help protect against Alzheimer's disease. Of course, there are people who have health conditions that may be aggravated by caffeine or other substances in coffee. Coffee can increase heart rate and blood pressure, and, although the advice to avoid coffee during pregnancy is being debated, most health care professionals are still recommending that pregnant women avoid or limit coffee consumption. Consult a physician or a dietitian if you have questions about coffee intake and your health.
When it comes to life's necessities, many of us would say a good cup of coffee ranks pretty darned high – right up there with shelter, friends, and comfortable shoes. But there's more to love about your morning java than its alluring aroma or friendly kick. Once maligned (too much caffeine! the devil's brew!), coffee is now being praised as a kind of health food, thanks to its high level of disease-fighting antioxidants and other nutrients. In fact, the coffee bean's roasting process actually intensifies some of these compounds, making them more powerful. The bottom line? As long as you don't overdo it – stick to no more than two or three cups a day, and watch the calories in those fancy lattes – there's no reason not to indulge. Here are some of the ways coffee can make you feel better and even live longer – plus tasty ways to enjoy your joe. What Coffee Can Do For You1. Fight cancer. Recent studies suggest regular coffee drinking can reduce the risk of breast, liver, and colon cancer. In some cases, you don't even have to drink coffee to gain the benefits: Lotions containing caffeine from coffee and green tea have been found to prevent skin cancer. 2. Prevent diabetes. An 11-year study of 28,000 women in Iowa found that regular coffee drinkers had less risk of developing type 2 diabetes than non-drinkers. Heavy coffee drinkers (6 or more cups a day) are about half as likely to have diabetes as light coffee drinkers or those who don't drink coffee at all. 3. Help your heart. In a huge study that followed nearly 42,000 postmenopausal women for 15 years, researchers found that regular coffee consumption reduced the risk of heart disease. In another study that tracked 129,000 men and women for 20 years, those who drank several cups of coffee a day were 34 percent less likely to die from heart disease than non-coffee drinkers. Experts say coffee's antioxidants helps fight inflammation, a major risk factor for heart disease and stroke. 4. Protect against Parkinson's. Several studies show regular coffee drinkers are up to 80 percent less likely to develop the disease, compared to those who abstain. The more you drink, the lower your risk, some of those studies say. 5. Boost your mood. Feeling a little blue? A steaming cuppa joe could make you smile. Caffeine stimulates the production of dopamine, a brain chemical related to pleasure and motivation. Just take care not to overdo it – too much caffeine can cause anxiety and sleeplessness. 6. Zap a headache. While it's true coffee can trigger headaches in some people, it can also be a short-term cure for others. Researchers at the Diamond Headache Clinic in Chicago found that 200 milligrams of caffeine – about the amount in a cup of coffee – provided as much pain relief as 400 milligrams of ibuprofen and worked faster than the medication. 7. Fight cavities. Your morning mocha just may improve your smile. Scientists say coffee made from roasted coffee beans contains antibacterial properties, plus molecules that keep cavity-causing microorganisms from sticking to tooth enamel. 8. Keep you sharp. Caffeine revs up your metabolism, helping you stay focused and alert. Studies have also shown the stimulant improves short-term memory and may help protect against Alzheimer's disease. Of course, there are people who have health conditions that may be aggravated by caffeine or other substances in coffee. Coffee can increase heart rate and blood pressure, and, although the advice to avoid coffee during pregnancy is being debated, most health care professionals are still recommending that pregnant women avoid or limit coffee consumption. Consult a physician or a dietitian if you have questions about coffee intake and your health.
8 Foods That Fight Fat
Want to lose weight as you chow down? Your wish is granted! (I promise, this is no fairy tale.) Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet!
Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts!
Berries I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.
Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal.
Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest.
Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.
Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.
Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.
Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!
For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods at Self.com.
Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts!
Berries I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.
Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal.
Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest.
Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.
Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.
Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.
Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!
For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods at Self.com.
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