Moderate Amount of Coffee Is Healthy

If you’re a coffee drinker, chances are you’ve heard someone say that coffee is harmful to your health.  But new research indicates that drinking a few cups of java each day may actually lower your risk for certain diseases.

An AFP news article titled Coffee Is Good For You reported on a Norwegian study that found moderate amounts of coffee–up to 5 cups per day–can lower your risk of cardiovascular diseases, Parkinson’s and Alzheimer’s.  A University of Scranton researcher recently reported that coffee is the number one source of antioxidants (which battle cancer-causing free radicals) in the typical American diet,  and the Norwegian scientists speculate that the disease fighting component of coffee is the black brew’s natural antioxidants.

However, the researchers also found that the positive effects of drinking coffee no longer can be seen in folks who drink more than five cups a day, so it’s important to moderate your intake.

And if you’re not a coffee drinker, there are lots of ways to get your daily dose of antioxidants.  Here’s a list of some foods rich in these disease fighting properties: 

- Red beans

- Blueberries

- Cranberries

- Artichokes

- Strawberries

- Red Delicious Apples

- Plums

- Pecans

- Sweet Potatoes

- Green Leafy Vegetables

- Tomatoes

How Much Do YOU Know About Health, Diet and Fitness?

Sally Squires at The Washington Post recently wrote an article about a national survey sponsored by the International Food Information Council Foundation.  Approximately 1,000 respondents answered questions related to diet, health and physical activity.  Sally does a great job of summing up the results–including that nearly 90% of the survey respondents didn’t know how many calories they should be consuming– so I won’t bother to repeat it here.  Instead, I suggest you read her article.

However, I did want to focus on one particular issue that Sally just lightly touches.  Apparently, only one in six respondents reported including two cups of fruit and two-and-a-half cups of vegetables–the recommended amount–in their daily diets. 

One in six.  Just a smidge more than 16%.

That means approximately 83% of Americans are not eating enough fruits and vegetables, which are full of good-for-you fiber, antioxidants, vitamins and minerals.  And if you’re trying to control your weight, the combination of high fiber and low calories means vegetables are the perfect food to satisfy dieters.  Moreover, eating lots of fruits and veggies is linked to lower rates of heart disease, high blood pressure, Type II diabetes and even some cancers.  For more information about the healthy benefits of a diet rich in plant foods, visit www.5aday.gov.

And if you’re trying to incorporate more fruits and vegetables into your diet, try these tricks (which work great for picky kids, too!):

- Blend a smoothie made with yogurt and fresh fruit.

- Dice (or puree) vegetables like onion, green pepper, and zucchini.  Add to sauces and soups.

- Try "vegetarian" versions of your favorites, like choosing a black bean burger instead of a regular hamburger.

- Pile on plant foods like raw spinach, tomato and avocado when you’re making sandwiches.

- Commit to trying one new vegetable or fruit each week, like kale, Swiss chard or butternut squash.  (For recipes, try www.allrecipes.com)

- Choose fruit for dessert, like apple slices sprinkled with cinnamon.

- Pick the "veggie" pizza instead of the "meat-lovers" version.

- Dice or grate vegetables like carrot and squash, then add to meatloaf or burgers.

- If you must, drink your produce by choosing V-8, tomato juice or 100% fruit juices.

- Keep plant foods handy: grapes, baby carrots and cucumber slices are quick and easy snacks.

- Add fruit–raw or dried–to your morning cereal.

Walking Helps Lowers Cancer Risk

Making physical activity a part of your everyday life should be about more than just losing weight.  Studies indicate that regular exercise can boost our mood, fight off depression, increase our lifespan and even fight cancer.  And a recent Reuters article explains exactly how physical activity lowers your risk of cancer. 

The article cites a study, completed by Australian researchers, that found exercise increases the body’s production of a certain type of protein–known as IGFBP-3–which, in turn, inhibits another type of protein known to encourage cancer cell growth. 

Although the study focused on cancer patients, research indicates that exercise can help prevent cancer from forming, too.  And one of the best types of exercise is walking, because everyone knows how to do it, and all you need is a good pair of shoes.  Moreover, walking is accessible even to many folks with health problems, because it’s low-impact and the intensity is easily adjusted based on fitness level.

To get more walking time in your everyday life, try these tips:

- Walk the stairs instead of taking the elevator.

- Park at the far end of the supermarket parking lot and briskly walk to and from the store.

- Walk to your co-worker’s cubicle instead of just sending an email.

- Volunteer to walk dogs at your local animal shelter.

- Walk once around the entire perimeter of the shopping mall before stepping into a store.

- Make "walking" dates with friends instead of meeting for coffee.

- When running errands, park your car downtown and walk to stores instead of driving to each one.

- Walk around the ballfield when you’re watching the kids’ baseball and soccer games.

The Calcium Debate: Do We Need It Or Not?

A recent article at MSNBC.com considered the issue of calcium and its effect on our health.  For generations, medical professionals have advised folks–particularly women–to get adequate calcium for bone strength.  Then the Women’s Health Initiative suggested that calcium supplements did very little to lessen broken bones in older women–because most women don’t take the supplements regularly.  Shortly after that, more research indicated that, in fact, calcium does strengthen bones.  So what are we to think?

The research seems to indicate that a calcium supplement can help bone strength–if you take it consistently.  An occasional supplement, however, does not seem to have a significant impact on health.

But calcium doesn’t have to be swallowed in a pill.  It’s readily available in many different foods.  And many of these calcium-rich foods are also full of other types of nutrients, too.  For example:

- Almonds (1 oz):  70mg Calcium, 206mg Potassium, 8mcg Folate *
- Northern Beans (1 cup):  120mg Calcium, 12g Fiber, 88mg Magnesium
- Broccoli (1 cup, cooked):  62mg Calcium, 50mg Vitamin C, 110mcg Vitamin K
- Kale (1 cup, cooked):  94mg Calcium, 53mg Vitamin C, 17mcg Folate
- Sesame seeds (1 oz):  37mg Calcium, 2.21mg Iron, 19IU Vitamin A

The bottom line?  Most Americans do not get the recommended amount of calcium (approximately 1,000 mg per day, depending on age and other factors), so it won’t hurt to try and incorporate more calcium-rich foods into your diet.  And since these foods contain other healthy nutrients, you’ll get an extra boost of vitamins and minerals, too!

* Nutritional data from USDA National Nutrient Database for Standard Reference

Fat Man Walking–Or Catching A Ride?

Steve Vaught made a pledge to himself: embark on an introspective cross-country walking journey to search his inner soul and leave behind his demons.  Instead, he discovered media fanfare, book publishing deals and documentary producers.

Recent news reports suggest that the cross-country walk may have been a partial sham.  Pieces of his online journals and interviews have raised questions about the speed of his walk.  Though Vaught initially anticipated a 6-month walk–which was extended to 13-months–there’s evidence to suggest that he may have crossed 117 miles in one day.

Seems like quite a feat on, well, feet.

Critics speculate that he must have caught a ride that day.  And perhaps he did, though Vaught adamantly insists he fulfilled his promise to walk from California to New York.

But it’s hard to argue with success.  Vaught lost 100 pounds during his journey, and undoubtedly saw many interesting places and people.  It was probably the experience of a lifetime, and a personal achievement for him.

Maybe he did catch a ride.  Perhaps he did take some breaks because of health problems.  And maybe he got a little caught up in all the media attention.

Nonetheless, Vaught’s journey should be a reminder to all of us: Every little step counts.  And if you get sidetracked from your goal because of personal issues or problems, the most important thing is that you get back on the right path as soon as you can.

Say “No” To Extra Calories At Memorial Day Picnics

Folks across the United States will celebrate Memorial Day this weekend, usually the first "big" barbecuing event of the summer.  The potato salad will chill in the fridge, beer will be iced in a cooler, and bratwurst will smoke on the grill.  So what does that mean for your waistline?

1 bratwurst:  290 calories*
1 serving potato salad with mayo dressing:  404 calories
2 beers:  292 calories
2 devilled egg halves:  147 calories

TOTAL CALORIES:  1,133

For most women, that’s more than half their daily caloric intake.  Tack on a few brownies or cookies, and you’ve eaten all the calories you need for the day (if you’re trying to lose weight).

Of course, active people who exercise vigorously shouldn’t have a problem with those extra calories, since they’ll burn them off through physical activity.  (And it’s important to fuel your body for any type of workout or exercise.)  But for those of us who plan to spend Memorial Day chatting with friends and family instead of running a 5k, it makes sense to look for places we can cut back.

Fortunately, you don’t have to give up your favorite foods if you want to watch your calories during Memorial Day weekend.  Instead, try making some smart substitutions.

The Capital Times in Wisconsin recently reported on the newest type of low-calorie barbecue fare–meatless bratwurst and Italian sausages–which were served at the World’s Largest Brat Fest in Madison, WI.  These vegetarian and vegan versions of our picnic favorite usually contain fewer calories and less fat than the old-fashioned meat version.

As for the taste?  I’ve tried them quite a few times–and even passed one on to my husband–and they received a "thumbs up" from both of us.

Potato salad can be made low-fat and healthy in a variety of ways.  Search for a recipe that uses a balsamic vinegar dressing instead of mayonnaise, or replace some of the mayo with silken tofu.  For added nutritional boost, use sweet potatoes instead of white potatoes.

So let’s analyze another picnic menu:

1 Boca bratwurst:  140 calories
1 serving low-fat potato salad:  234 calories
2 lite beers:  198 calories
1 hard boiled egg:  78 calories

TOTAL CALORIES:  650

Of course, if you simply must eat the full-fat meal on Memorial Day, try to balance it out with a family or group activity like softball, volleyball or even a game of Tag.  Even taking a nature hike with the kids will help burn calories and increase your energy levels.

* calorie counts are approximate

More Reasons To Lose Weight

We all want to look great at the beach, and our physical appearance is often the driving force behind our motivation to diet and exercise.  But extra weight does more than make our pants too tight–it can damage our health, too.

And although the mirror–or those jeans that hang in the back of your closet–may be the reason you go for a jog every day or say "no" to second helpings at dinnertime, it’s important to remember that losing weight can lower our risk of certain diseases, increase longevity and quality of life, and improve our overall health.

If you need more motivation, check out these articles:

- According to a recent study by the American Cancer Society, obesity raises the risk of breast cancer among women.  Link 

- New data reported at the American Urological Association’s annual meeting suggests a link between obesity and prostate cancer.  Obesity may be predictive of the disease, and many also result in a more aggressive form of the cancer.  Link 

- Most of us already know that extra pounds are linked to diabetes and heart disease.  Link 

- But did you know diabetes and heart disease are linked to colorectal cancer?  Link 

- More bad news: Overweight and obese men are more likely to suffer from erectile dysfunction.  Link 

Do you really need another reason to dust off the treadmill?

Backwards Exercise: Is There A Benefit?

Imagine going out for your daily jog around the block, but running backwards.  It would probably feel unnatural, and chances are you’d literally run into a few people (if you live in a busy neighborhood).  But backwards running is exactly what some folks are doing these days, according to a recent AP news report.

Known as retro-running, backwards walking or retro-walking, this style of exercise has been around for a number of years.  It’s been used as a physical therapy technique and a way for athletes to "spice up" their training.  Proponents of retro-running believe it burns more calories than regular running, develops balance and stamina, reduces impact on the knees, and even enhances creativity.

If you’d like to try this unusual type of exercise, start by walking in an area away from cars or hazards–a high school running track would be fine.  Over time, your skill will increase and your body will adapt to the movement.  Once you feel confident, you can try running backwards.

You may get a few odd stares, or even some comments, but the end result may be better balance, more calorie burn and fewer injuries.

One of the benefits of backwards exercise is that it offers a new way for your body to move.  If you workout the same way every day–say, a brisk 30-minute walk–you’ll burn lots of calories as a beginner because you’re not accustomed to the movement.  But as you progress on your fitness journey, your body will learn to work more efficiently–and your muscles will get stronger–so your body struggles less when you exercise, resulting in fewer calories burned for the same amount of physical activity.

If retro-running isn’t for you, apply the same principle by trying new workouts and new routines.  If you’re a walker or runner, consider adding intervals–such as short bursts of speed–during your exercise.  If you enjoy lifting weights, consider changing your routine by picking different exercises (such as lunges instead of squats) or changing the amount of weight, reps or sets.  You may want to try something entirely new, too, like taking a kickboxing or spinning class, using free weights instead of machines, or experimenting with a stability ball.

Regularly switching your routine will help target different muscles, develop new skills and enhance your overall level of fitness.  And it helps beat boredom, too!

Poor Kids Are More Likely To Be Fat

Does income affect your weight?

Yes, according to a recent study, if you’re a teenager that lives below the poverty line (which, for a family of four, was $19,350 in 2005).

The researchers reported that 23% of "poor" teenagers age 15-17 were overweight.  For teens in the "not poor" income bracket, that percentage dropped to 14%.  According to the study, "poor" teens were more likely to skip breakfast, engage in less physical activity, and drink more soft drinks.

So how much of that is truly related to income?

For example, why are "poor" teens more likely to skip breakfast?  Is it because their family can’t afford to provide breakfast?  Is it because they’re busy working a part-time job in the evenings, so they use breakfast time for homework or sleep?

And why do "poor" teens engage in less physical activity?  It might be because urban areas have fewer sidewalks and public playgrounds available for kids.  It could be because these teens can’t afford the expense of extracurricular activities like team sports.

As for the increased soft drink consumption, I’m not quite sure how to explain that.  Water is, for the most part, free.  Perhaps lower income families are less aware that soft drinks are unhealthy, so they are more likely to encourage its consumption.  Perhaps these "poor" teens eat a lot of fast food meals, which are usually accompanied by a soda.

The answer isn’t simple, nor is the solution.  Do we bring more physical and health education into our schools?  Do we remove soft drink machines from educational facilities?  Do we allocate more tax dollars to help poor, urban teens get active and healthy?

Whatever your income bracket, the underlying message is clear: If you want your teen kids to be healthy, encourage them to eat breakfast, stay active and limit soft drinks.

Sleep More To Lose Weight

Been burning the candle at both ends?  It may be the reason you’re gaining weight.

Reuters news recently reported on a study conducted by a Cleveland researcher that found women who sleep less than 7 hours a night were more likely to gain weight than those who got a good night’s sleep.  The researcher analyzed the participants’ diets and levels of physical activity, and found that amount of sleep seemed to be the contributing factor.

The results?  Five or fewer hours of sleep a night could add 5.4 pounds over 16 years when compared to folks who sleep 7 hours.  Get six hours of shut-eye, and you may gain 2.3 more pounds during that time.

The extra weight may seem insignificant, but experts say those few additional pounds could increase the risk of diabetes and heart disease.

Of course, we all have the occasional night when we don’t get enough sleep.  But regularly getting fewer than 5 hours of sleep each night adds stress to our physical and emotional health–and now there’s evidence that it packs on the pounds, too.

To ensure a good night’s sleep, try to create a nighttime routine or ritual.  Twenty or thirty minutes before bedtime, have a cup of herbal tea, take a hot bath or settle in with a book.  If you frequently suffer from sleeplessness, move the TV out of the bedroom and use your bed for sex and sleeping only.  Room darkening curtains, a white noise machine or even a different mattress may also improve your sleep quality.

It’s also a good idea to go to bed and wake up at the same time every day, so your body becomes familiar with your sleeping routine.  If personal events keep you up late one evening, try to get back into your normal routine the next night.

For more help with sleep, visit The National Sleep Foundation.