CPR is as simple as ABC, as you'll see from a review of the procedures recommended by the AHA below.
First, of course, check to see if the person is responsive. Gently shake the victim and shout, "Are you okay?" If you get a response, you don't need to perform CPR. If you get no response, dial 9-1-1 or point to a bystander and ask that individual to call 9-1-1.
Then begin the ABCs of CPR.
A: Airway
If the person is unresponsive, open the airway. If the person has no head or neck injuries, lift the chin with one hand and push down on the forehead with your other hand to tilt the head back. Place your ear near the mouth and listen and feel for breath; at the same time, look at the chest to see if it's rising and falling.
B: Breathing
If the person isn't breathing normally, give two rescue breaths by keeping the head tilted, pinching the nose closed, and placing your mouth around the victim's mouth. Give the victim two slow, full breaths (about two seconds each) while watching to see that the chest rises with each breath. After giving those two breaths, check for signs of circulation, including breathing, coughing, movement or response to gentle shaking. Continue keeping the head tilted while you place your ear near the mouth. Look, listen and feel for signs of breathing while watching for movement. The AHA doesn't recommend trying to find a pulse.
C: Circulation
If you don't detect circulation, begin chest compressions. Place the heel of one hand in the center of the chest between the victim's nipples with the heel of your second hand on top. Position your body directly over your hands, elbows locked. For an adult victim, apply 15 compressions, pushing the breastbone down about two inches with each thrust. Allow the chest to return to normal between compressions. Use the full weight of your body-don't be scared about cracking ribs-and don't bend your elbows. After 15 compressions, give two more rescue breaths. Repeat this pump-and-blow cycle three more times for a total of 60 compressions. Recheck for signs of circulation. If you don't see any, resume the pump-and-blow cycle until circulation resumes or help arrives.
Remember these three things when administering CPR:
- Breathe at a normal rate
- Compress hard
- Try not to let too much time lapse between compression cycles
While CPR is still the most common method to resuscitate victims after cardiac arrest, using an automated external defibrillator (AED) in conjunction with CPR may prove to be more effective. An AED is a computerized device that delivers an electric shock to the heart. Numerous public facilities, including health clubs, airports and shopping malls, are now putting AEDs on site. As with CPR, training is required to use an AED, but because the device uses voice prompts, lights and text messages to walk a rescuer through the process, it's easy to learn. With CPR alone, survival rates hover around five percent. Yet add an AED to the scenario and survival rates rise significantly.
That doesn't mean you should underestimate the power and contribution of CPR. Start CPR immediately and if possible, send someone else to call 9-1-1 and get the AED. Then continue CPR until the AED is ready.
Getting Certified in CPR and AED
If you're looking for certification options, ACE has an American Heart Association course for you. The eight-hour Heartsaver First Aid with CPR and AED course is offered four times a year at select cities throughout the country and is taught by ACE-certified instructors. The certificate is valid for two years.
The complete ABCs of CPR first appeared in the April/May 2005 issue of ACE Certified News.
- Look for products that offer standardized preparations. This means that every bottle, every pill, always contains the exact same amount of products. Purchasing bargain or lesser-known brands that do not carry the assurance of standardization means you could end up with little or no product or, worse, substances you didn't intend on taking.
- Take the time to gather any available research on the herbs you plan to take. While it is preferable to buy from companies that do their own research, you don't want to use their research as your sole source of information.
There are several good books on the market that clearly explain the potential benefits and drawbacks of various supplements, and although there isn't a huge body of scientific evidence available, quite a bit is know about the most popular substances such as gingko biloba, St. John's Wort and ginseng.
For years, fashion magazines have taken the heat for displaying unrealistic body types and causing young women to cringe at the sight of their own, normal figures.
But now experts are pointing the finger squarely at health and fitness magazines as well. Researchers at Brigham Young University surveyed nearly 500 high school girls about their exercise and weight-loss methods, and about the magazines they read.
Eating disorders were common, and slightly more than half the girls surveyed said they restricted their calories to less than 1,200 per day.
About 92 percent of the girls reported reading health and fitness magazines, with about half reading them at least once per month.
However, the girls who used diet pills, laxatives, vomiting or restricted diets to lose weight were more likely than their non-dieting peers to read health and fitness magazines.
Though the researchers would not go so far as to conclude that these magazines are the cause of the girls' eating disorders, they do believe that they may help perpetuate or reinforce unhealthy behaviors.
Source: American Journal of Health Education 2001; 32, 130-135
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A new study found that obese women are more likely to stick with - and lose more weight on - a home-exercise program as compared to a group-based program.
Researchers at the University of Florida followed the progress of 49 women, aged 40 to 60, who were placed on one of two diet and exercise programs.
Both groups, whose weights averaged greater than 190 pounds, limited their caloric intake to 1,200 per day and attended two-hour group sessions for the first six months to learn about weight management.
These sessions were reduced to every other week during the second six months, and were designed to encourage the participants to discuss their eating and exercise habits, and teach them how to maintain these positive changes.
All participants were told to complete a moderate-intensity walking program, consisting of 30 minutes per day, five days per week.
The group-exercise participants engaged in three supervised group walking sessions per week (this was reduced to two for the second six months); they were responsible for walking on their own the other two days. The home exercisers had the option of exercising whenever and wherever they desired.
The researchers attributed the drop in exercise adherence by the group-based exercisers to the restrictive nature of having to use a single, designated site at predetermined times.
''The greater convenience and flexibility of home-based exercise may produce higher levels of exercise participation,'' say the researchers.
It should be noted that previous studies have shown that consultation with, and support from, health and fitness professionals - in addition to an exercise program - help people lose weight and stick with their program.
Source: Journal of Consulting and Clinical Psychology, February 1998; 65: 278-285
Despite frequent warnings about the dangers of inactivity and obesity, most adults don't see their weight as a problem.
A recent survey of nearly 1,400 physicians and patients revealed the following:
- Only 39 percent of adults consider themselves overweight. The U.S. government, however, estimates more than 60 percent of adults are overweight or obese.
- Of those who said they were overweight, only about 30 percent were concerned about developing type 2 diabetes, which increases the risk of heart disease, kidney disorders and blindness. Type 2 diabetes is strongly associated with obesity and inactivity.
- According to the physicians surveyed, nearly 30 percent of patients diagnosed as overweight in the past year were 35 years old or younger.
Here’s a simple step parents can take to lower their child’s risk of obesity: Keep the television out of the child’s bedroom.
A new study suggests that children aged one to five years who have televisions in their bedrooms watch nearly five hours more TV and videos each week than children without TV sets in their rooms. These children are also more likely to be overweight.
Parents and guardians of more than 2,700 children from 49 New York state agencies of the Supplemental Nutrition Program for Women, Infants and Children were surveyed about their TV/video viewing habits. Each child’s BMI was also measured.
Nearly 40 percent of those surveyed reported having a television set in their bedroom, which raised their risk of being overweight by nearly one-third.
These results are consistent with previous studies of older children, indicating that increases in BMI often coincide with increases in the number of hours spent in front of the TV.
''Because most children watch TV by age 2, educational efforts about limiting child TV/video viewing and keeping TV out of the child’s bedroom need to begin before then,'' writes Barbara Dennison, M.D., lead researcher, in her report, published in the June 2002 issue of Pediatrics.
The American Academy of Pediatrics recommends that children’s total media time be limited to one to two hours per day.
Source: Pediatrics, 2002; 109, 6, 1028-1035
Kids are back in school and that means they're packing extra pounds - on their backs, that is.
More homework and fewer lockers mean school-age children are increasingly required to shoulder the burden of heavy textbooks, which may be more than their growing frames can bear.
While backpacks are generally the best choice, the American Physical Therapy Association (APTA) urges parents to school their children on how to wear one properly and offers the following tips:
- Wear both straps. Sounds obvious, but even most adults know wearing both straps just isn’t cool. But neither is being waylaid by a serious back injury. Slinging a backpack over one shoulder causes a person to lean to one side to compensate for the uneven weight, thus curving the spine. Over time, this can cause lower- and upper-back pain, strained shoulders and neck, and even possible curvature of the spine.
- Don't carry too much stuff. Even if that means leaving those N’Sync CDs at home. ''A backpack can range anywhere from 20 to 50 pounds - more added weight than the average pregnant woman may have to carry,'' says Phil Witt, P.T., Ph.D., and associate professor of physical therapy at the University of North Carolina-Chapel Hill. Even when worn properly with both straps, leaning forward to compensate for this extra weight can affect the natural curve in the lower back. Witt recommends carrying no more than 15 to 20 percent of one's body weight. For example, if your child weighs 60 pounds, his backpack should weigh no more than 12 pounds.
- Choose a backpack with wide straps. ''Narrow straps dig painfully in shoulders,'' explains Witt, ''and our nerves are very close to the surface.''
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Not Sure How You Feel? Think About What You Ate
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The foods you crave may say a lot about the state of your mind and body.
Researchers in France analyzed the eating habits and cravings of more than a thousand men and women and came to the following conclusions:
Researchers theorize that women may experience more cravings because of the increased social pressure to be thin, which also leads them to diet more frequently than men. However, the relationship between food and mood is extremely complex, and is affected by both biological and psychological factors. Source: International Journal of Eating Disorders, 2001; 29, 195-204 |
How do you know when you're hungry? Or when you're full? Is it your stomach or your brain that gives you the signal?
Sure, that noisy growl or the pull on your waistband are telltale signs, but chemicals in your brain called neurotransmitters are much more reliable - and quicker to respond.
For some time, serotonin has reigned supreme as the mood-regulating neurotransmitter. Several popular diet drugs operate on the premise that by increasing the amount of time serotonin hangs around in the brain, the easier it is to keep one's appetite in check.
But serotonin has some new competition: CART peptide, or cocaine-and-amphetamine-regulated transcript.
Yes, cocaine. Researchers at Yerkes Primate Research Center at Emory University in Atlanta discovered the CART peptide while conducting studies on this narcotic.
They found that when normal rats were injected with CART they ate 30 percent less than usual. Researchers are hopeful their discovery may eventually lead to another anti-obesity drug.
Of course, what works in rats doesn't always work in humans, particularly since humans eat for numerous reasons, many of which have little or nothing to do with hunger.
But studies such as these remind us of how eager Americans are to solve their weight problems with a pill - and how anxious pharmaceutical companies are to develop one that will do just that.
We can't help wondering what would happen if they discovered a pill that made people want to exercise.
Source: Synapse, April 29, 1998Labels: Info
An active lifestyle has benefits beyond the body. A new study suggests that being active can stimulate brain cell growth and lower the risk of developing Alzheimer’s disease.
German researchers put 30 adult female mice in an ''enriched environment'' that included toys, a running wheel and unlimited food and water for 10 months.
Compared to mice kept in cages, the active mice grew five times more new brain cells and showed fewer sign of age-related brain degeneration. They also were more curious about their surroundings and better able to learn new things.
''Our study suggests that, in mice, we can reduce the effects of aging on the brain with a sustained active and challenging life, even if this stimulation is only begun in middle age,'' writes Gerd Kempermann, M.D., lead author of the study.
While study results in mice don't always transfer to humans, Kempermann suggests that people who change their behavior because of this study ''will certainly do no harm'' and that ''they might even do something good for the brain cells that are involved in learning and memory processes.''
Source: Annals of Neurology, 2002; 52, 135-143
Being sedentary and out of shape may have a more detrimental effect on one's health than other well-known risk factors such as smoking, hypertension and heart disease, according the results of a recent study.
Researchers from Stanford University Medical Center and the Veterans Affairs Palo Alto Health Care System studied more than 6,000 men for an average of six years. The average age of participants was 59.
More than half had experienced an abnormal exercise-test result and/or had a history of cardiovascular disease; nearly one-third had suffered a heart attack, and many had risk factors such as diabetes, high blood pressure, elevated cholesterol and a history of smoking.
The remaining men were apparently healthy without a history of cardiovascular disease.
During the study period, more than 1,200 patients died, most of whom were older. After adjusting for age, however, researchers concluded that exercise capacity was a more powerful predictor of mortality than any other risk factor.
They also found that as exercise capacity improved, patients experienced corresponding improvements in survival rates.
In a corresponding editorial, Dr. Gary J. Balady of Boston Medical Center compares these new findings with Darwin's theory of survival of the fittest. Balady urges physicians to go beyond identifying risk factors and to encourage and prescribe increased physical activity as an essential step in reducing one's risk of death.
Source: The New England Journal of Medicine, 2002; 346, 793-801, 852-854
For Older Adults, A Little Exercise Goes A Long Way
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Just one workout a week is all it takes for older adults to maintain their strength and, possibly, their independence, according to a new study from researchers at the Human Performance Laboratory at Ball State University, Muncie, Ind.
Ten sedentary 70-year-old men were recruited to take part in a 12-week strength-training program.
After training three times per week, the men had increased their muscle size and strength by 50 percent.
At the end of the program, half the men went back to their sedentary ways, while the other half did the same routine, but only once per week.
After six months, the sedentary men had lost much of their muscle size and strength, but the once-a-week exercisers were still going strong.
Sarcopenia, or loss of muscle size and strength, is a major cause of the falls and injuries among older adults that result in a loss of independent living.
''One day per week seems to be effective,'' writes Scott Trappe, Ph.D., in the April issue of the Journal of Gerontology: Biological Sciences.
''Older adults could engage in a low-volume, high-intensity resistance-training program and still maintain independence and reduce their chances for falls and injuries.''
Source: Journal of Gerontology: Biological Sciences, 2002; 57, B138-B143
''Boxing is so basic and simple, yet there's way more to it than meets the eye,'' says Michael Olajide, Jr., a former number one World Middleweight contender and boxing trainer from New York City.
Let's start with the laundry list of physical benefits that comes along with boxing training: improved strength, balance, agility, muscle tone and cardiovascular fitness.
''If you want to tone up your midsection, arms, thighs and glutes, boxing is by far one of the most effective workouts you can do,'' says Olajide. ''The secret is you get cardio and toning benefits simultaneously.''
Of course, the upsides of boxing aren't limited to the physical.
Many beginning boxers tap into newfound confidence from the self-defense tactics that are learned from the sport, says Olajide, who served as fight technician for the feature film Ali. And mentally, nothing erases the stress of a tough day quite like punching a heavy bag.
Bitten by the boxing bug?
If you're looking to improve your technique and maybe even a chance to get in the ring, Olajide recommends joining a boxing club or finding a trainer in your area. Check www.boxinggyms.com or try an Internet search for nearby gyms.
Sometimes, local Police Athletic Leagues sponsor boxing programs, so that may be a good place to start. For more information about amateur boxing, see www.usaboxing.com.
Essential boxing equipment
One of the best things about boxing is that it requires very little equipment. Here's what you'll need for a basic workout:
• Mexican hand wraps• heavy bag (either hanging or standing alone)
• bag gloves
• jump rope
• boxing shoes (with cushion inserts for jumping rope)
You can find this equipment at most sporting goods stores.
Source: Fighting For Fitness by Mark Anders, ACE Fitness Matters Volume 9, Issue 3 (May/June).
As the popularity of mountain biking soars, so do the number of injuries. An estimated 8.6 million cyclists hit the trails in 1998, nearly double the number in 1993.
A 12-month study conducted by Dr. Lee Jeys of the Royal Shrewsbury Hospital found that nearly half of the injuries were fractures, particularly to the collarbone and shoulder. Head and neck injuries were also common.
Cyclists are urged to wear protective gear, including a helmet and wrist and knee pads, to reduce the risk of serious injuries.
Source: British Journal of Sports Medicine, 2001; 35, 197-199
by Ellie Zografakis, R.D., & Dale Huff, R.D., CSCS
There's no getting away from it - protein supplementation is today’s hot nutritional topic. And everyone has a different take on where that extra protein should be derived.
In the bodybuilding community, the protein source of choice has long been whey protein, with soy protein coming in a distant second. If you count yourself among the whey devotees, here's some information that may encourage you to take another look at soy.
The whey it is
The two most-researched forms of protein supplements are soy protein isolate and whey concentrate.
Soy protein isolate is 90 percent protein on a dry-weight basis, is highly digestible (97 percent) and allows the essential amino acids (valine, isoleucine and leucine, which the body does not produce) to be absorbed across the GI tract.
A water-washed process is used to allow isoflavones to remain intact. All of the gas-producing carbohydrates and fat have been removed.
Whey concentrate is extracted by two processes: microfiltration (proteins are physically separated by a filter) and ion exchange (extracted by specific electronic charges).
Both of these processes are very expensive, which is why whey protein is the most costly protein source on the market. Both soy protein isolate and whey concentrate are high-quality proteins and have a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0.
Amino acid content
Glutamine, a nonessential amino acid, is the body's primary carrier of nitrogen to skeletal muscle and other tissues. It helps buffer lactic acid buildup in the blood and muscles, boosts muscle protein activity, increases growth hormone levels and strengthens immune capacity. Soy protein isolate typically contains 10.5 grams glutamine/100 grams protein, while whey concentrate contains 4.9 grams glutamine/100 grams protein.
Arginine plays a key role in stimulating the release of anabolic hormones that promote muscle formation, reducing physiological stress, and maintaining a strong and healthy immune system. Soy protein isolate contains 7.6 grams arginine/100 grams protein and whey concentrate contains 2.9 grams arginine/100 grams protein.
Branched chain amino acids
Branched chain amino acids are used as an energy source during exercise. During endurance activity, nitrogen is removed from the BCAA and converted to alanine, which is transported via the bloodstream from the muscle to the liver where it is converted to glucose.
Glucose from the liver returns to muscle to supply energy for fueling exercise. Whey concentrate contains approximately 20 percent BCAAs while soy protein isolate contains 18 percent.
The benefitsNearly 40 research studies have examined various types of soy products and found significantly decreased serum concentration of total cholesterol, low-density lipoproteins and triglycerides when animal products are replaced by soy protein in the diet1.
Soy products that contain fat are rich in polyunsaturated fat called linoleic acid, which also has been shown to lower blood cholesterol. Certain phytochemicals found in soy, most notably genistein and daidzein, may offer further protection against cardiovascular disease. To date, little research has been done on whey protein's effect on total cholesterol, LDL or triglycerides.
Research is currently underway to examine the potential for isoflavones to suppress tumor growth. Soy may reduce the risk of prostate cancer in men and breast cancer in women2.
And its high estrogen content may lengthen the menstrual cycle in women, thereby reducing the potential cancer-causing effect of one's own estrogen. No research has been done on whey in relation to cancer prevention.
Phytochemicals also appear to have a modest positive effect on bone health3.
A big concern with recommending additional protein is its potentially taxing effect on the kidneys. Soy protein isolate has been proven to actually decrease the load placed on the kidneys by decreasing proteinuria, renal hypertrophy, and causing less renal histological damage4, 5.
Research on Romanian Olympic rowers, swimmers and kayak-canoers indicates that a soy protein supplement aids in the formation of lean body mass, increases serum hemoglobin, decreases urinary mucoproteins (renal stress due to excretion of higher amounts of mucoproteins is considered a biochemical marker of metabolic fatigue in the athlete) and reduces fatigue after training sessions6.
ApplicationSoy's ability to reduce the workload of the kidneys and maintain the health of the vascular system, and the preventative properties of isoflavones, genistein and daidzein give soy a distinct advantage over whey protein.
Soy protein is a healthy adjunct to a varied diet high in fiber, fruits and vegetables and moderate in fat, whether your goals are to lose weight or improve sports performance.
References1. Anderson, J. et al. (1995). Meta-analysis of the effects of soy protein intake on serum lipids. New England Journal of Medicine, 333, 276-82. 2. Messinal M.J. et al. (1994). Soy intake and cancer risk: A review of the in vitro and in vivo data. Nutr Cancer, 21, 113-131. 3. Arjmandi, B.H. et al. (1996). Dietary soybean protein prevents bone loss in an ovariectomized rat model on osteoporosis. J Nutr, 126, 161-167. 4. Kontessis, P., et al. (1990). Renal, metabolic and hormonal responses to ingestion of animal and vegetable proteins. Kidney Int, 38, 136-144. 5. Williams, A.J. et al. (1987). Effect of varying quantity and quality of dietary protein intake in experimental renal disease of fischer rats. Nephron, 46, 83-90. 6. Dragan, V. et al. (1992). Studies regarding the efficiency of Supro isolated soy protein in Olympic athletes. Rev Roum Physio, 29, 63-70.
Green tea has had more than its fair share of good press lately, with several studies touting its protective effect against heart disease, rheumatoid arthritis and tumors.
Now a new, albeit small, study out of Switzerland reports that green tea may have the power to raise metabolic rates, speed up fat oxidation and help people lose weight.
Ten healthy men consumed either green tea extract, which contains 50 milligrams of caffeine, 50 milligrams of caffeine alone, or no caffeine at all. Only the group that consumed the green tea extract showed any increase in metabolic rate.
Researchers suspect that the powerful antioxidants found in green tea, along with the caffeine, are responsible for its higher fat-burning effects.
Source: American Journal of Clinical Nutrition, December 1999
Women who follow a low-fat diet may not be getting as many essential nutrients as they should, according to the findings of a 27,000-person U.S. Department of Agriculture (USDA) study.
More than half the women who reduced their fat intake to less than 30 percent of total calories were short-changing themselves on vitamins A and E, calcium, folic acid, iron and zinc.
This, in turn, places them at greater risk for osteoporosis, pregnancy-related problems and, perhaps, certain types of cancerWhile a low-fat diet is recommended for the prevention of obesity, breast cancer, diabetes and heart disease, following a low-fat diet at the expense of nutrients is not a wise choice.
Instead, women - and men as well - should follow a diet that is varied and balanced, low in fat and high in essential nutrients.
For some, supplementation may be in order. For others, simply choosing high-nutrient foods over high-sugar, low-fat foods can make a positive difference in overall health.
Source: Federation of American Societies for Experimental Biology, April 19, 1998Labels: Info
Turns out that extra-tall latte first thing in the morning does more than just perk you up - it also stresses you out.
And even if you consume your caffeine before 1 p.m., you could still be feeling the effects - higher blood pressure and stress levels - by the time you go to bed.
Researchers at Duke University in Durham, N.C., studied the effects of caffeine on 47 regular coffee drinkers.
Participants consumed the caffeine equivalent of four small cups of coffee in two pills (500 milligrams), one pill in the morning and one sometime before 1 p.m.
On another day, participants were given placebos.
When consuming the caffeine pills, participants felt more stressed, had slightly higher blood pressure and produced 32 percent more of the stress hormone epinephrine than when taking the placebo.
Researchers suggest that people who have conditions that are aggravated by stress, such as heart disease or high blood pressure, reduce the amount of caffeine they consume.
FACT: Caffeine has a half-life of an average of four hours, so it will take your body four hours to rid itself of half the amount of caffeine that you've consumed. After eight hours, your body will contain one-quarter of the original amount and, after 12 hours, your body will still contain one-eighth of what you first drank.
Source: Psychosomatic Medicine, 2002: 64, 593-603
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You may have finally mastered the art of reading food labels, but that won't do you much good if the labels themselves are inaccurate.
A new report by an independent testing organization called ConsumerLab indicates that a majority of nutrition bars - also called energy, protein or diet bars - do not live up to their health claims and many labels mistake the amount of carbohydrates the bars contain.
Of the 30 bars tested, 18 were improperly labeled, including Atkins Advantage nutrition bar and Carb Solutions, a protein bar made by Richardson Labs.
Both companies have been scrutinized by the Food and Drug Administration (FDA), which sent out warning letters to these and 16 other companies informing them that their bars were misbranded, adulterated and in violation of the federal Food, Drug and Cosmetic Act.
Atkins Nutritionals and a coalition of other nutrition bar manufacturers have acceded to the government's demands and are now in the process of creating new labels.Additionally, 15 of the 30 bars tested contained more carbohydrate than indicated on their labels.
Over the past year, low-carbohydrate bars have been among the fastest-growing segments of the $1.5 billion snack bar market. Atkins Nutritionals alone has sold more than $30 million worth of bars in the past year.
Many companies make the low-carb claim by not including the polydextrose and glycerine, both complex carbohydrate sweeteners, in their carbohydrate count. The FDA recently ruled that these and other sweeteners such as xylitol must be included in the count of total carbohydrates and bars that contain these sweeteners cannot be labeled as low-carb.
Source: ConsumerLab; www.consumerlab.com
Trans fat, found in fried and processed foods, may be worse for the heart than the saturated fat found in meats and dairy products.
Researchers in the Netherlands compared the effect of trans and saturated fats on the cholesterol levels and blood vessel functioning of 29 healthy adults.
Participants followed a diet comprised of 9.2 percent of total calories from trans fat for four weeks, then switched to a diet of the same proportion of saturated fat.
When compared to the saturated fat diet, the trans fat diet reduced blood vessel function, which is measured by how readily the vessels dilate in response to blood flow, by 29 percent and lowered HDL (good) cholesterol level by 20 percent.
It is estimated that trans fat accounts for four percent of dietary fat intake, much of it hidden in foods such as store-bought cookies and crackers and fast-food fare.
Source: Atherosclerosis, Thrombosis and Vascular Biology, 2001; 21, 1233
Two new studies offer more evidence that eating several servings of fish rich in omega-3 fatty acids each week may reduce the risk of heart disease and death.
The first study, conducted by researchers from Brigham and Woman’s Hospital in Boston, compared 94 men who died suddenly from heart disease with 184 healthy men.
They discovered that men without heart disease were 81 percent less likely to experience sudden death if they had high levels of omega-3 fatty acids in their blood, regardless of other risk factors such as age or smoking habits.
Found in fatty fish such as salmon and mackerel, omega-3 fatty acids are believed to lower the risk of developing an irregular heart rhythm and to reduce blood cholesterol and clotting.
A second study, published in a recent issue of the Journal of the American Medical Association, looked at data from 85,000 women involved in the Nurses Health Study and found those who consumed at least five servings of fish per week lowered their risk of coronary heart disease by more than 33 percent and cut their risk of fatal heart attack by 50 percent.
Heart disease is the leading cause of death among Americans, and 50 percent of people who die suddenly of cardiac causes had no previous signs or symptoms of heart disease.
''Mounting evidence suggests that there is an inverse association between fish intake and heart disease in women and men,'' writes study author Dr. JoAnn E. Mason.
''We recommend that people eat more fish as part of a healthy diet.''
Source: The New England Journal of Medicine, 2002; 346, 1113-1118; The Journal of the American Medical Association, 2002; 287, 1815-1821.
Two reviews of studies examining the effects of garlic suggest that it is not only good for the heart, it may also help ward off stomach and colon cancers.
A review of 13 studies in the Annals of Internal Medicine concluded that garlic has a modest effect on cholesterol levels, generally reducing them by about four to six percent (or about 15.7 milligrams).
But garlic may help the heart in other ways, such as reducing clotting tendencies.
Another review of 18 studies published in the American Journal of Clinical Nutrition concluded that garlic may have a protective effect against stomach and colorectal cancers, but it is not clear exactly how much garlic is needed or what form is most effective.
It probably isn't necessary to consume garlic every day; most researchers believe five cloves of raw or cooked garlic per week is sufficient.
The jury is still out on garlic supplements, which are more convenient (and less odorous), but may not offer the same benefits.
Source: Annals of Internal Medicine, 2000; 133, 420-429; American Journal of Clinical Nutrition, 2000; 72, 1047-1052
Vegetarians may be at risk of not consuming enough vitamin A and iron and should increase the amount of dark-colored fruits and vegetables in their diets.
This is the latest recommendation from the Institute of Medicine panel, which adjusted the recommended dietary allowances (RDAs) of vitamin A and several other nutrients.
Vegetarians generally rely on foods such as carrots, broccoli and sweet potatoes to meet their vitamin A requirement, but new research suggests the body is only able to absorb about half the amount of usable nutrient as was previously thought.
Non-vegetarians typically consume enough vitamin A, which is essential for reducing the risk of birth defects and guaranteeing optimal vision, from dairy products, fish and liver.
The RDA for vitamin A is now 900 micrograms per day for men and 700 micrograms per day for women. This requirement can be met by eating a half-cup of cooked carrots.
As for iron, vegetarians may need to double their intake because the body absorbs this mineral less efficiently from cereals, bread and vegetables than it does from meats.Source: International Journal of Eating Disorders, 2001; 29, 23-38.
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What may seem like a harmless way to store potatoes may actually be a breeding ground for deadly bacteria.
Researchers investigating an outbreak of botulism in the United States in 1994 traced the source to a bacteria-produced toxin that formed when baked potatoes were stored in aluminum foil at room temperature.
Botulism can cause severe nerve damage and paralysis of both skeletal and respiratory muscles and, in extreme cases, even death.
Researchers recommend avoiding aluminum foil when cooking potatoes unless they are to be eaten or refrigerated immediately.
Source: The Journal of Infectious Diseases, 1998; 178, 172-177
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Women's magazines frequently run stories on how to improve your skin using items from your kitchen.
But you might be better off eating that paste of crushed almonds, berries and yogurt than slathering it on your face, according to the results of a new study.
Researchers at Monash University in Melbourne, Australia, studied the diets of more than 400 residents of Australia, Greece and Sweden, including both dark- and fair-skinned people.
All the subjects were septuagenarians or older.
They found that those who followed a diet comprised mostly of fruits, vegetables, whole grains and unsaturated fats had noticeably smoother skin than those who consumed a fat- and sugar-laden diet.
Dr. Mark L. Wahlqvist, lead researcher, speculates that the antioxidants in these foods, including vitamins A, C and E, help to protect the skin from environmental stress and damage.
More studies are needed, however, to determine how these foods aid the skin's natural defenses against sun damage.
Source: Journal of the American College of Nutrition, 2001; 20, 71-80
When it comes to cutting calories, breakfast is often the first thing to go.
But new research suggests that people who are successful at losing weight – and, more importantly, keeping it off – eat breakfast every day.Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more.
Study subjects were enrolled in the National Weight Control Registry, which is an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day.
It is not known what subjects ate for breakfast (although the study was funded by cereal giant General Mills), but most followed a high-carbohydrate, low-fat diet.
Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.
Source: Conference of the American Society for Clinical Nutrition, February 26, 2002, San Diego, Calif.
A new study suggests that apples and tomatoes may help prevent respiratory disease.
Researchers at the University of Nottingham in the United Kingdom studied 2,633 adults in 1991 and again in 2000 and found a link between the intake of apples and tomatoes and the subjects' respiratory health.
Those who ate five apples or three tomatoes per week scored highest on a test that measured the amount of air a person can expel from the lungs in one second.
Lead researcher Emma Broadfield and colleagues theorize that the high levels of antioxidants in these two foods may have a beneficial effect on lung function.
Source: 97th Annual Meeting of the American Thoracic Society, May, 20, 2001, San Francisco, Calif.
The old saying goes that with time comes wisdom.
That's certainly the case in the world of sports and fitness, where decades of research have increased our knowledge of how the body works and how best to train it.
Of course, that doesn't mean we've seen the end of whacky exercise ideas or outlandish weight-loss schemes (e.g., The Hollywood Diet, Electric Muscle Stimulation machines).
But to show you just how far we've come, here are ACE's top five worst fitness ideas of all time.
1. Dehydration A common, pre-20th century belief was that you should withhold water or you'd get too heavy or sick.
2. Recreational drug use during competition In 1869 cyclists were known to use ''speed balls'' of heroin and cocaine to increase endurance. The use of caffeine, alcohol, nitroglycerin, ether, strychnine and opium also was common among athletes in the late 19th century.
3. All-potato diet Early 20th century scientist Horace Fletcher pushed this, along with excessive mastication of food - ''chewing your way to health.''
4. Physics for the bowels Applied by early 18th-century British trainers
5. Vibrating belts that proponents claimed would shake weight off
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Want to Keep Your Skin Healthy? Keep Sweating
0 Comments Published by Admin aka Mimin on at 3:31 PM.
Exercise is good for the body in more ways than one. Sure, it helps you get fit and build stronger muscles, but new evidence suggests working up a good sweat may also help fight off skin infections.
Researchers from Eberhard Karls University in Tuebingen, Germany have discovered that human sweat contains an antibiotic called dermacidin that is capable of limiting disease-causing bacteria such as those responsible for skin infections such as impetigo.
Source: Nature of Immunology, 2001; 2, 1133-1137; www.nature.com
This just in: Eating smaller bites of ice cream is the key to avoiding the highly dreaded ice cream headache, a.k.a. brain freeze.
This critical finding, which was published in the December issue of British Medical Journal, was made by 13-year-old Maya Kaczorowski, who carried out her experiment on fellow middle school classmates in Hamilton, Canada.
Half of Dalewood Middle School's 145 students were given the difficult task of eating two scoops of vanilla ice cream in less than five seconds.
The second group was instructed to eat the same amount slowly enough to still have some left after 30 seconds.
Twenty-seven percent of the hurried eaters developed an ice cream headache - more than the ''cautious'' eaters.
Interestingly, cold weather did not affect the incidence of headache, which appears to be triggered when the cold substance touches the roof of the mouth.
By the way, Maya received an A for her groundbreaking study and plans to conduct similar research using other flavors of ice cream.
Source: British Medical Journal, 2002; 325, 1445This survey of 3,000 ACE-certified fitness professionals points out the biggest mistakes in the gym.
In some cases, these mistakes may simply mean the difference between an effective and an ineffective workout. Other mistakes, however, can be more costly, leading to strain and injury.ACE, America's Authority on Fitness, shares the following mistakes commonly made in the gym and offers tips to help individuals stay safe during their workout.
- Not stretching enough: Stretch immediately following an aerobic activity while your muscles are warm and pliable to prevent injuries.
- Lifting too much weight: Never lift more than your muscles can handle. Gradual, progressive resistance is a far more effective -and safe - way to increase muscle strength.
- Not warming up prior to activity: Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.
- Not cooling down after any type of workout: Take a few minutes to lower your heart rate and stretch your muscles. This improves flexibility and helps prepare the body for your next workout.
- Exercising too intensely: It's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.
- Not drinking enough water: Don't wait until you’re thirsty to drink water - you're already on your way to dehydration. Keep a water bottle close at hand during exercise and throughout the day.
- Leaning heavily on a stairstepper: Leaning on the stairstepper is hard on both the wrists and the back. Lower the intensity to the point at which you can maintain good posture while lightly resting your hands on the rails for balance.
- Not exercising intensely enough: Exercise intensely enough to work up a light sweat and get your heart beating in your training zone.
- Jerking while lifting weights: When you have to jerk the weight, it's likely you're jerking other muscles as well. This can lead to strain and injury, with the muscles of the back being particularly vulnerable. Control the weight, don't let it control you.
- Consuming energy bars and sports drinks during moderate workouts: Unless you're working out for longer than two hours per day, you don't need to supplement with high-energy bars and drinks. (High-energy is often a code word for high-calorie.)
Water Works for Weight Loss
1 Comments Published by Admin aka Mimin on Tuesday, September 18, 2007 at 5:17 PM.
Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom.
Water not only fills you up and lessens your appetite, it prevents those "hungry horrors" we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start splashing.
Six Tips on How to Stick with your New Year's Resolutions
0 Comments Published by Admin aka Mimin on at 5:16 PM.
2. Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start over again.
3. Stick to your resolution by considering it a promise to yourself, not a test of your willpower.
4. Avoid situations that put you in temptation's path, meaning if you're on a diet, don't go to the ice cream parlor.
5. Keep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions. (i.e., on your bathroom mirror, next
to your bed, on the visor of your car, on the refrigerator)
6. Be realistic. Make sure your plan is a realistic one that can fit into your lifestyle. Will you really have the energy to go out for that evening exercise class? Make changes as easy and convenient as possible
Rest - Take a break from exercise or any type of movement that may stress the injured area. A minor injury should be rested for one or two days, while more severe injuries may need longer.
Ice - Ice the affected area. Icing reduces pain, limits swelling and bleeding, and encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin.
Compress - Compress the injury with a stretch bandage. Make sure not to wrap it too tight, just enough to support the injured area comfortably.
Elevate - Elevate the limb. If possible, try to keep the injured part above the level of the heart. At the very least, try to keep it higher than the hips. This helps limit swelling and also prevents movement of the area that is injured.
-- Indira Gandhi
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The American Institute for Cancer Research (AICR) conducted a research study that turned up some surprising results. Tea contains antioxidants which neutralize "free radicals" that are thought to cause cancer. Next time you order refreshing iced tea, enjoy and know you may be fighting cancer.
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-- Johann Wolfgang Von Goethe
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For a Total Workout, Include Body, Mind and Spirit
0 Comments Published by Admin aka Mimin on at 4:47 PM.
6 Important Questions to Ask Yourself When Looking For a Quality Gym
0 Comments Published by Admin aka Mimin on at 4:45 PM.
2. Is the gym clean and is the equipment well maintained? Check the seats on benches and machines and make sure they are stable. Make sure the cables do not appear worn and are likely to break.
3. Is the air in a gym fresh and well circulated? It should never smell stale or musty.
4. Is the temperature of the gym maintained at a level that won't increase the possibility of injuries? Temperatures that are too cold make joint and muscle injuries more likely.
5. Does the gym you're considering have any regularly scheduled follow-up evaluations of your progress? It's essential to find out if they offer an initial orientation to equipment you don't know how to use, but it's also vital that they schedule times to reevaluate your program and vary the routine.
6. Does the gym have an emergency medical plan in place and are the staff members trained in CPR and first aid in case someone becomes ill or injured?
Take Your Vitamin E Supplement Even if You Think You Don't Need it.
0 Comments Published by Admin aka Mimin on at 4:44 PM.
Five Tips on How to Stick with your New Year's Resolutions
0 Comments Published by Admin aka Mimin on at 4:40 PM.
2. Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start over again.
3. Stick to your resolution by considering it a promise to yourself, not a test of your willpower.
4. Avoid situations that put you in temptation's path, meaning if you're on a diet, don't go to the ice cream parlor.
5. Keep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions. (i.e., on your bathroom mirror, next to your bed, on the visor of your car, on the refrigerator)
The soybean is used in foods and beverages, including tofu, miso, soymilk, soy coffee, butter, veggie burgers, crackers, cookies and flour. Low in cholesterol and high in isoflavones, the benefits of the soybean are many. Start adding some to your diet today. Better yet, start your babies on it early and continue as a lifelong commitment to healthy eating.
