lifestyle - healthy options 2 lifestyle newsdigest everyone knows the keys to losing weight --- eat...

B lifestyle newsdigest

January / February 2013 1www. .com.ph

We digest it for you... The Healthy Options Lifestyle News Digest tracks all the medical and nutrition journals, research, conferences, and newsletters. Then we summarize what is essential for you to know to get better and stay healthy. The Healthy Options Lifestyle News Digest is in no way intended to replace the knowledge and/or diagnoses of health care professionals. Always consult with your physician whenever a health problem rises requiring expert care.

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Eat Well and Change the World

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Happy New Year to all! Just as everyone’s busy trying to get rid of the excess pounds gained over the holidays, I enjoin everybody to think of food. Yes, that’s right, food!

If there’s one habit you must acquire to improve your health this year, I can’t think of anything more important and urgent than the way you think of, choose, and buy your food. Sadly, many people only think of (or obsess about) food in terms of cheapness, convenience and calories.

When I first started reading and learning about how our food is grown, processed and cooked before it arrives on our plate (see Healthy Options News Digest Jan/Feb 2012, Farm to Plate), I

didn’t realize just how much an impact it would have on me. Since then, I have met some real, honest and passionate farmers doing the very lonely jobs of growing, producing and promoting organic food across three continents.

First, my new found passion (and mission) took me to the beautiful Marin County in Northern California last March where I met the legendary Bill Niman and his wife Nicolette Niman (author of The Righteous Porkchop: Finding a Life and Good Food Beyond Factory Farms, available at Healthy Options). Bill is an ex-hippie who established the Niman Ranch line of high quality and natural grass-fed beef. You could say he’s like the Steve Jobs of natural and grass-fed beef!

A month later, I met Tim Wilson of The Ginger Pig on his farms in Yorkshire, England with my wife Jan who drove the five-hour journey from London. I read about Tim and his posh The Ginger Pig, a chain of upscale organic butcher shops (five in London) in The Esquire magazine aboard Cathay Pacific on my way to UK. Now that’s serendipity!

We visited one of Tim’s three organic farms where he raises free range and happy pigs, cattle, and lamb. Despite the grey sky, the barren landscape of the Yorkshire Moors and the 10°C midday temperature, it was a beautiful and most unforgettable moment for me. I also signed up for the 3-hour butchery class where I learned how to chop up a whole pig’s carcass into various choice cuts! I got the photos to remind me of this extraordinary experience!

Back in the Philippines, I started seeking out the local organic farmers. First, I met Tina and Gerard Papillon, the wonderful couple of the Pamora Farm who have invited me to visit their world-class free range chicken farm in Abra (will definitely make the trip soon!) Then, I met Ronald and Josie Costales, the hardworking organic-farm couple from Laguna with whom we have now partnered with in offering organic products exclusively for Healthy Options.

As consumers, you have the power to change the world. Every time you go to the grocery store or the supermarket, you are voting with your shopping. What you choose and put into your basket or trolley has a real impact on the future of our planet. Buy food that is organic. Know what’s in your food. Read the labels. Buy only from companies that treat workers, animals and the environment with respect. Eat well and change the world.

2 lifestyle newsdigest

Everyone knows the keys to losing weight --- eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it?

1. Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

“If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories,” says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

2. Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

“It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food,” says chef Laura Pansiero, RD.

You’re also less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits

a brand new you

10 Best Diet Tips EverBy Kathleen M. Zelman, MPH, RD, LD

of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

3. Consider whether you’re really hungry.

“Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it,” she says. Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

When you’re done eating, you should feel better --- not stuffed, bloated, or tired. “Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

4. Enjoy your favorite food.

“I think putting your favorite food off limit leads to weight gain because it triggers ‘rebound’ overeating,” says Sass.

Instead of cutting out your favorite food altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

“You can enjoy your favorite food, but you must do so in moderation,” says Sass.


a brand new you

8. Eat food in season.

“If you don’t love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor,” says Pansiero. “When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won’t be disappointed.”

9. Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. “You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,” says Sass.

10. Be physically active.

Although it may seem counterintuitive, don’t use exercise either to punish yourself for eating or to “earn” the right to eat more.

“When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise,” says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

5. Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging.

“Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day-- dinner should be the last time you eat.

6. Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

“Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss,” says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources like yogurt, cheese, nuts, or beans at meals and snacks.

7. Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Here are some ideas for a healthy pantry:

Fat-free microwave popcorn Frozen vegetables Bags of pre-washed greens Canned diced tomatoes Canned beans Whole-grain wraps or pitas Pre-cooked grilled chicken breasts A few containers of pre-cooked brown rice Source: webmd.com


Unlikely Foods That Can Make You Gain WeightBy Devyn Howard

7. Sushi

Filled with veggies, protein rich fish, and seaweed, sushi gives the illusion of being a low cal-but-delicious dinner for dieters. But beware, these bite-sized Japanese rolls can be loaded with fat and calories! Those yummy spicy sauces you like to douse your California maki in can be loaded with fattening mayo. The salty soy sauce that is a must-have at any sushi bar is super high in sodium, which causes bloating.

Tempura has the fried crunchy coating which goes straight to your thighs. Pick fresh sushis which aren’t fried, and use creamy sauces sparingly. Opt for a tuna roll with veggies and use a tiny bit of soy sauce for flavor.

8. Bottled Teas

Many teas are good for you, but the bottled kind is usually full of sugar. Limit your intake of bottled tea, or steep your own tea for a fresh drink.

9. Frozen Diet Dinners

Although these meals promise to be low in calories and fat, their health quotient is close to zero. To make up for the lack of fat, they’re packed with sodium which will cause you to bloat. Steam your own veggies and grill your own meat for a meal that’s fresh, healthy, and way more delicious.

10. Salad

Salads seem like the perfect meal for anyone looking to slim down for summer. Many dressings, even some vinaigrettes, are filled with fat. Make a salad with fresh lettuce and veggies, and add some olive oil and red wine vinegar — it’s just as yummy as the caloric pre-made dressings, but has way less fat. Knowing where the hidden fats are in our foods is the first step toward a healthier, fitter lifestyle!

It’s New Year so many of us are opting out of our occasional indulgence of fried potato chips or chocolate cake, choosing healthier options instead — or so we think. Many foods that dieters eat can actually cause weight gain instead of weight loss.

1. Granola

Filled with super healthy nuts and oats, granola gets a tasty twist when oil and sugar are added to make it crisp and sweet. It might seem healthy, but this faux diet friendly food is one you should definitely avoid. Many other cereals are way more healthy and weigh in with half the fat and sugar content as granola.

2. Dried fruit

These wrinkly little fruits can have nearly four times as many calories as their fresh counterparts. Many are loaded with sugar. If you’re craving fruit, stick with the fresh version instead.

3. Juice

Many juices are loaded with carbohydrates, some with the equivalent of five slices of bread. Most of these carbs take the form of sugar — about twelve spoonfuls. When looking for fruit juices, make sure they list only fruit (not fruit concentrate) as the ingredients.

4. Bran Muffins

Because they’re made with oats and sometimes fruit, bran muffins look like they could be a healthy alternative to a cupcake. But looks can be deceiving and these fatty culprits are filled with butter and sugar and are really no healthier than a slice of cake. You’re better off having some whole wheat toast with honey.

5. Coffee Creamer

A little splash in your coffee may seem harmless, but be careful! Just a few spoonfuls ranks in at about 200 calories and nearly as much fat as a big pat of butter! Try soymilk for a low-fat way to make your coffee creamy and delicious.

6. Rice Cakes

These are a staple in many weight watchers pantries but the crunchy cakes are nowhere near healthy. Though they might be fat-free and low-cal, rice cakes are simply an empty calorie. With no fiber or protein to keep you feeling full, you’ll end up eating just as much later in the day, regardless of your rice cake snack. Try snacking on some wholegrain crackers with peanut butter for a filling alternative that’s also short on calorie content.

a brand new you

Source: ryanseacrest.com


Unlikely Foods That Can Make You Gain WeightBy Devyn Howard


All types fall under two larger categories: heartfelt and artificial. You can differentiate the two: sincere smiles cause the corners of your eyes to scrunch up -- insincere ones don’t.

5. Beauty comes from a smile.

When asked to select more attractive counterparts, study participants at Scotland’s University of Aberdeen pointed to those people who were beaming. In another recent lab report, 69% of those asked said that women look younger and more attractive when they wear a smile rather than make-up.

6. Smiling leads to a longer life.

Research conducted at the University of Illinois has suggested that people who generally feel happy and smile more often have a longer life expectancy of nearly a decade. In another study that looked at baseball cards, Wayne State University scientists in Detroit concluded that those athletes who flashed their pearly whites in their pictures lived on average seven years longer than those who didn’t.

7. Healthy marriages thrive on smiles.

People who grin consistently are more likely to have healthy marriages, say researchers at DePauw University in Indiana. Some say it’s because smilers can more easily express their emotions, and others think that people who grin often attract happier people, allowing them to form stronger, more positive connections.

8. Smiling releases endorphins.

Research shows that the simple act of turning your mouth up, whether authentic or not, can help release endorphins, feel-good hormones. Serotonin, a natural stress-reducing chemical, also increases when you smile.

9. You can fight a cold with a grin.

Cut down on those sick days by plastering a big, cheesy smile on your face. Every time you flash your teeth, your body produces greater quantities of antibodies and T-cells (or white blood cells), which may give your immune system a huge power boost.

10. Smiling is contagious.

During an experiment conducted in Sweden, participants reported that they found it very difficult to frown when they saw other participants smiling. Many began to turn their mouths up without even realizing it.

Start smiling and the whole world will smile with you.

a brand new you

Most likely, the last thing you think about when you’re posing for your latest Facebook shot is the science behind your smile. But there’s a lot more to a smile than meets the eye. Here are 10 little-known facts that will have you beaming.

1. Smiling has body benefits.

Every time you frown, you’re unnecessarily exhausting 43 facial muscles, while smiling only uses 17 muscles. Some studies show that beaming can benefit your blood pressure levels. Add a laugh and you’ll also slim your middle --- the movement exercises your abs, diaphragm, shoulders and heart. Scientists at Vanderbilt University in Nashville found that laughing can increase your calorie burn by up to 20%.

2. Grinning is human.

One thing that separates us from animals is our capacity to smile. We don’t learn how to smile from our surroundings; rather, it’s a natural mechanism that’s hardwired in us from birth. Studies have shown that newborn babies crack their first smile as early as two hours after delivery.

3. Women are more likely to smile. Fact: The average woman smiles approximately 62 times a day. In that same day, a man only flashes his pearly whites a mere eight times. Interestingly enough, a Yale University study found that the difference declines when the two genders share the same occupation. The researchers believe that it could be because every workplace has an unspoken “smiling standard” that’s followed by all employees.

4. There are different types of smiles.

Happiness isn’t the only thing we can express when we turn up the corners of our mouths. During his research at the University of California, San Francisco, scientist Paul Ekman discovered that people smile 19 different ways, depending on social situations and emotions.

Smile --- It’s Good for You!By Stella Katsipoutis

Source: completelyyou.com


a brand new you

If you’re looking for an answer to “How can I be happy?” then the response from the experts is, “You’re asking the wrong question.”

1. What We’re Calling Happiness is a Recent Invention

This should blow your mind: the entire concept that you can become happy via some action you can take is a relatively recent invention.

It appears that the reason so many people profess to be miserable is specifically because they think they’re missing out on some magical emotion that “happy” people feel all the time.

The thing is that humans have never actually settled on what “happiness” is. A historian named Darrin McMahon exhaustively studied how happiness has been viewed over the last few thousand years and found that it was constantly changing. The ancient Greeks equated happiness with luck.

During Aristotle’s day, philosophers of the time considered happiness to be synonymous with virtue. In other words, do good to feel good.

After that, you get into medieval times when early Christians saw happiness as something a soul was to be rewarded with in heaven, and not something attainable in the mortal world.

Then the Renaissance came along and brought us the concept of pleasure equalling happiness. Keep in mind, those two ideas

5 Reasons Your Idea of Happiness is WrongBy Kimmy Dee

weren’t always connected --- the old-school thinkers described happiness as the overall state of somebody who had lived their life well, completely separating it from that feeling you get when you eat a warm cookie or play with a puppy.

The Enlightenment declared that everyone had a right to be happy, and by the time the American Declaration of Independence was written in 1776, the “pursuit of happiness” was declared an inalienable right, endowed by the creator.

2. You Physically Can’t Feel Happiness for Very Long

Yes, everybody realizes life is not a fairy tale or a Hollywood movie. We say we realize that, anyway. Yet, people still talk about happiness like there is some finish line. Once you cross it, you’ll achieve happiness.”

As it turns out, the human brain is equipped with hedonic set points” which not only establish where our base mood is (optimistic, pessimistic or indifferent); but also adapts rather quickly to our surroundings and returns to our base frame of mind.

In 1978, a research group studied lottery winners, regular losers and those who had suffered injuries rendering them paraplegic or quadriplegic. All groups reported a similar number of good days versus bad days, with no clear victor in the happiness race.

On the bright side, these studies show that people adapt better than they think they would to devastating situations.


5 Reasons Your Idea of Happiness is WrongBy Kimmy Dee

But on the flip side, if you’re completely miserable now, achieving your goals will probably only result in a slight surge on the happiness meter and then you’ll be right back to your grumpy old self.

Some psychologists refer to this trend as the “hedonic treadmill,” saying that we experience only a brief moment of fleeting happiness when we achieve a goal before our minds look forward to the next conquest.

3. Money Can Buy Happiness... Sort of

It’s no shock that personal satisfaction goes up with income, though not to the degree that some people think.

Well, you don’t have to look very hard to find a study saying that materialism has a devastating toll on the happiness fund as well as the bank account. While we have an entire economic system and popular culture built to cater to it, science says that endless pursuit of stuff leads to decreased life satisfaction, decreased happiness, depression, paranoia and narcissism.

The obvious problem is that possessions are like a physical manifestation of the hedonistic treadmill we just discussed -- your fancy new car accumulates scratches and door dings and pizza sauce stains on the seats. It degrades right in front of your eyes.

You get better results, the experts say, from spending money on experiences --- a concert, a vacation, an ocean cruise. If those events go well, they tend to get better in your memory as time goes on.

When doing a study of vacationers, the happiest people were the ones in the weeks leading up to a vacation. It was all about anticipation.

Again, it looks like our brain rewards us more for working toward a goal than for actually arriving there. The study actually suggests taking more frequent, shorter vacations so you can spend more time anticipating them.

4. Freedom of Choice Doesn’t Always Make You Happier

If you were born in the 1970s, you probably remember a household, not only without a computer, but with a television that had only three channels, and no video games.

Since then, the entertainment choices have gone up infinitely. We have our food choices, toothpaste choices, and career choices. Once upon a time, you knew what you were going to do when you grew up--- you were going to work in the factory, just like everybody else. Now, you spend the last year of high school knowing that of the thousands of possible careers, you will probably suck at all but one or two, and the results if you pick wrong can be devastating.

That everyday anxiety over making the wrong choice is why having a vast selection of choices tends to make people less happy in general.

Regret is the whole basis of the “midlife crisis” people go through in their 40s and 50s. “What if I’d chosen some other career? Or some

other husband? Or chosen to spend more time with my kids instead of working?” It’s the fact that there is not enough time left to redo any of those decisions that triggers the “crisis.”

And all of it comes back to the elusive nature of happiness. You picked X because you thought it would make you happy, but you’re not happy, so you probably should have picked Y instead. Then you would have been happy. But too late.

Which means the pressure is really on when you make this next decision. Because happiness is right over that next hill, and you’d better pick the right way to get over it.

5. Treating Happiness as a Goal is Bad News

A study published by Perspectives on Psychological Science found that participants, when asked to read and act out steps in a self-help article or to watch an upbeat film, usually concentrated too hard on trying to improve their mood and therefore ended up feeling cheated and more downtrodden.

The study’s co-author and a member of the psychology department faculty at Yale University, June Gruber said “When you’re doing it with the motivation or expectation that these things ought to make you happy, that can lead to disappointment and decreased happiness.”

She suggests “the best way to increase your happiness is to stop worrying about being happy and instead divert your energy to nurturing the social bonds you have with other people. If there’s one thing you’re going to focus on, focus on that. Let all the rest come as it will.”

The very act of trying to achieve happiness made people unhappy because of the anxiety they felt when they failed. They were happier when they weren’t trying.

a brand new you

Source: cracked.com


Mixing up words — for example saying “bed” instead of “table” Taking longer to complete familiar tasks, such as following a recipe Misplacing items in inappropriate places, such as putting a wallet in a kitchen drawer Getting lost while walking or driving around a familiar neighborhood Undergoing sudden changes in mood or behavior for no apparent reason Becoming less able to follow directions Diseases that cause progressive damage to the brain—and consequently result in dementia—include:

Alzheimer’s disease, the most common cause of dementia Vascular dementia (multi-infarct dementia) Frontotemporal dementia Lewy body dementia Each of these conditions has a somewhat different disease process (pathology). Memory impairment isn’t always the first sign of disease, and the type of memory problems may vary.

Mild Cognitive Impairment Mild cognitive impairment is a notable change in thinking skills that’s limited, for the most part, to a narrow set of problems, such as impairment only in memory. It generally doesn’t prevent a person from carrying out everyday tasks and being socially engaged. For many

Some degree of memory problems, as well as a modest decline in other thinking skills, is a fairly common part of aging. However there’s a difference between normal changes in memory and the type of memory loss associated with Alzheimer’s disease and related disorders.

Memory Loss and Aging Normal age-related memory loss doesn’t prevent you from living a full and productive life. For example, you may forget a person’s name, but recall it later in the day. These changes in memory are generally manageable and don’t disrupt your ability to work, live independently or maintain a social life.

Memory Loss and Dementia The word “dementia” is an umbrella term used to describe a set of symptoms, including impairment in memory, reasoning, judgment, language, and other thinking skills. Dementia begins gradually in most cases, worsens over time and significantly impairs a person’s abilities in work, social interactions, and relationships. Often, memory loss is one of the first or more recognizable signs of dementia. Other early signs may include:

Asking the same questions repeatedly Forgetting common words when speaking

Memory Loss: When To Seek HelpBy Mayo Clinic staff

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continued on page 15...


aches & pains


Have you recently been sick? Have you recently felt sad, depressed or anxious? Have you recently experienced a major loss, change or stressful event in your life? What is your daily routine? How has your routine changed recently? In addition to a general physical exam, your doctor will likely conduct relatively brief question-and-answer tests to judge your memory and other thinking skills. He or she will also order blood tests and brain imaging tests that can help identify reversible causes of memory problems and dementia-like symptoms. You may also be referred to a specialist in diagnosing dementia or memory disorders such as a neurologist, psychiatrist, psychologist or geriatrician.

The Importance of a Diagnosis Coming to terms with memory loss and the possible onset of dementia can be difficult. A person may try to hide memory problems, and family members or friends may compensate for a person’s loss of memory — sometimes without being aware of how much they’ve adapted to the impairment. Getting a prompt diagnosis is important, even if it’s a challenging step. Identifying a reversible cause of memory impairment enables you to get appropriate treatment. Also, an early diagnosis of mild cognitive impairment, Alzheimer’s disease or a related disorder is beneficial for a number of reasons:

➢ Beginning treatments to manage symptoms➢ Educating yourself, family and friends about the disease➢ Determining future care preferences➢ Identifying care facilities or at-home care options➢ Settling financial or legal matters Your doctor can help you identify appropriate community resources and organizations to help you cope with memory loss and other dementia symptoms.

people, the condition eventually progresses to Alzheimer’s disease or another disorder causing dementia. Other people experience little progression in memory loss, and they don’t develop the whole spectrum of symptoms associated with dementia.

Reversible Causes of Memory Loss Possible causes of reversible memory loss include:

Medications. A single medication or a certain combination of medications may result in forgetfulness or confusion.

Minor head trauma or injury. A head injury from a fall or accident— even an injury that doesn’t result in a loss of consciousness — may cause memory problems.

Depression or other mental health disorders. Stress, anxiety or depression can cause forgetfulness, confusion, difficulty concentrating and other problems that disrupt daily activities.

Alcoholism. Chronic alcoholism can seriously impair mental abilities. Alcohol can also cause memory loss by interacting with medications.

Vitamin B-12 deficiency. Vitamin B-12 helps maintain healthy nerve cells and red blood cells. A Vitamin B-12 deficiency — common in older adults — can cause memory problems.

Hypothyroidism. An underactive thyroid gland (hypothyroidism) slows the processing of nutrients to create energy for cells (metabolism). Hypothyroidism can result in forgetfulness and other thinking problems.

Tumors. A tumor in the brain may cause memory problems or other dementia-like symptoms.

When to see your doctor If you’re concerned about memory loss, see your doctor. He or she can conduct tests to judge the degree of memory impairment and diagnose the cause. Your doctor is likely to have a number of questions for you, and you will benefit by having a family member or friend along to answer some questions based on his or her observations. Questions may include:

How long have you been experiencing memory problems? What medications — including prescription drugs, over-the- counter drugs and dietary supplements — do you take regularly? What is the dosage of each? Have you recently started a new drug? What tasks do you find too difficult to perform or finish? What have you done to cope with memory problems? Have these things helped you? Do you drink alcohol? How much do you drink daily? Have you recently been in an accident, fallen or injured your head?

a brand new you

Source : mayoclinic.com

...continued from page 10


Organic or not? Check the label The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed. Any product labeled as organic must be USDA certified. Only producers who sell less than $5,000 a year in organic foods are exempt from this certification; however, they’re still required to follow the USDA’s standards for organic foods. If a food bears a USDA Organic label, it means it’s produced and processed according to the USDA standards. The seal is voluntary, but many organic producers use it. Products certified 95% or more organic display this USDA seal.

Products that are completely organic — such as fruits, vegetables, eggs or other single-ingredient foods — are labeled 100% organic and can carry the USDA seal. Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal plus the following wording, depending on the number of organic ingredients:

100% organic - To use this phrase, products must be either completely organic or made of all organic ingredients.

Organic - Products must be at least 95% organic to use this term. Products that contain at least 70% organic ingredients may say “made with organic ingredients” on the label, but may not use the seal.

Foods containing less than 70% percent organic ingredients can’t use the seal or the word “organic” on their product labels. They can include the organic items in their ingredient list, however.

Once found only in health food stores, organic food is now a regular feature at most supermarkets. And that’s created a bit of a dilemma in the produce aisle. On one hand, you have a conventionally grown apple. On the other, you have one that’s organic. Both apples are firm, shiny and red. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol. Which should you choose? Conventionally grown produce generally costs less, but is organic food safer or more nutritious? Get the facts before you shop.

Conventional vs. organic farming The word “organic” refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure to keep weeds at bay. Here are some key differences between conventional farming and organic farming:

Organic Foods: Safer and More Nutritious?By Mayo Clinic staff

a brand new you

Conventional

Apply chemical fertilizers to promote plant growth.

Spray synthetic insecticides to reduce pests and disease.

Use synthetic herbicides to manage weeds.

Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.

Organic

Apply natural fertilizers, such as manure or compost, to feed soil and plants.

Spray pesticides from natural sources; use beneficial insects and birds, mating disruption or traps to reduce pests and disease.

U s e e n v i r o n m e n t a l l y -generated plant-k i l l ing compounds; rotate crops, till, hand weed or mulch to manage weeds.

Give animals organic feed and allow them access to the outdoors. Use preventive m e a s u r e s — s u c h a s rotational grazing, a balanced diet and clean housing — to help minimize disease.


Food safety tips Whether you go totally organic or opt to mix conventional and organic foods, be sure to keep these tips in mind:

Select a variety of foods from a variety of sources. This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.

Buy fruits and vegetables in season when possible. To get the freshest produce, ask your grocer what day new produce arrives. Or check your local farmers market.

Read food labels carefully. Just because a product says it’s organic or contains organic ingredients doesn’t necessarily mean it’s a healthier alternative. Some organic products may still be high in sugar, salt, fat or calories.

Wash and scrub fresh fruits and vegetables thoroughly under running water. Washing helps remove dirt, bacteria and traces of chemicals from the surface of fruits and vegetables. Not all pesticide residues can be removed by washing, though. You can also peel fruits and vegetables, but peeling can mean losing some fiber and nutrients.

Do ‘organic’ and ‘natural’ mean the same thing? No, “natural” and “organic” are not interchangeable terms. You may see “natural” and other terms such as “all natural,” “free-range” or “hormone-free” on food labels. These descriptions must be truthful, but don’t confuse them with the term “organic.” Only foods that are grown and processed according to USDA organic standards can be labeled organic.

Organic food: Is it more nutritious? The answer isn’t clear yet. A recent study examined the past 50 years’ worth of scientific articles about the nutrient content of organic and conventional foods. The researchers concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content. Research in this area is ongoing.

Organic food: Other considerations Many factors influence the decision to choose organic food. Some people choose organic food because they prefer the taste. Yet others opt for organic because of concerns such as:

Pesticides - Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. According to the USDA, organic produce carries significantly fewer pesticide residues than does conventional produce. However, residues on most products — both organic and nonorganic — don’t exceed government safety thresholds.

Food additives - Organic regulations ban or severely restrict the use of food additives, processing aids (substances used during processing, but not added directly to food) and fortifying agents commonly used in nonorganic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate.

Environment - Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.

Are there downsides to buying organic? One common concern with organic food is cost. Organic foods typically cost more than their conventional counterparts. Higher prices are due, in part, to more expensive farming practices. Because organic fruits and vegetables aren’t treated with waxes or preservatives, they may spoil faster. Also, some organic produce may look less than perfect — odd shapes, varying colors or smaller sizes. However, organic foods must meet the same quality and safety standards as those of conventional foods.

a brand new you

Source: mayoclinic.com


If you’ve stressed out, it can really affect your productivity. In order to stay at your peak, try snacking on some of the following foods:

1. Banana

Bananas are high in potassium, which aids in the regulation of blood

pressure. Lots of other fruits and vegetables contain potassium, but

it’s especially high in bananas. In addition to stress benefits, bananas

can also relieve heartburn and keep your blood sugar levels up.

2. Salmon Salmon is high in Omega-3 fatty acids, which elevates your mood,

thereby helping you to better cope with the after effects of a really

tough day at the office. These fatty acids aid with brain function,

meaning that you’ll have the mental acuity to keep your head when

everything is going crazy around you. Flax seeds are also high in

Omega-3s.

3. Broccoli

Broccoli contains folic acid. In addition to being essential for

pregnant women, folic acid is also very helpful for lowering stress

levels and preventing irritability. Other foods rich in folic acid include

asparagus and orange juice.

4. Sugar

Foods high in sugar cause your body to produce fewer hormones

linked to anxiety. When you ingest sugar, your body creates a hormone

that counters stress reactions, called glucocorticoid.

So, while you should make sure to only eat sugar in moderation, a

small taste of ice cream, cookies, or chocolate can help you to lower

your stress levels almost instantly. Just be careful not to overindulge,

or else you might just end up in a sugar coma.

a brand new you

Source: lifehack.org

5. Black Tea One study conducted in England revealed that people who drank 4 cups of black tea per day for at least 6 weeks saw a marked decrease in the amount of cortisol their bodies were producing. Cortisol is a hormone linked to high stress levels, so anything you can do to limit cortisol production will help you to deal with the stumbling blocks that life puts in your way.

6. Whole Grains A diet rich in complex carbs and whole grains encourages your body to produce increased levels of serotonin, a feel-good hormone that improves your mood and produces a sensation of relaxation.

7. Chicken

Everyone knows tryptophan as a buzzword you hear a lot around Thanksgiving. But believe it or not, chicken actually contains a higher level of tryptophan than turkey. That means eating some chicken after a particularly stressful day can help you to get more restful sleep, a very useful benefit if you often find yourself tossing and turning when you have a lot on your mind.

Conclusion According to nurse Elaine Magee, the way we eat can absolutely affect your mood and our ability to cope with stress. By eating the right combination of foods, we can trick our bodies and brains so that they can battle stress more effectively. “Amino acids are the building blocks of protein, so you might think that foods high in protein would increase levels of tryptophan, but the opposite is true.

Tryptophan has to fight with other amino acids to cross the blood-brain barrier and get into the brain. Since tryptophan is the weaker of the amino acids, generally only a small amount makes it into the brain when other amino acids are present. But, when you eat a meal that’s almost all carbs, this triggers insulin to clear the other amino acids from your bloodstream. That leaves tryptophan with a smooth passage into the brain. This, in turn, boosts the serotonin level in the brain. High serotonin levels help boost your mood and help you feel calm.” As a bonus, when your stress levels are lower thanks to a better diet, you won’t be a victim of “stress eating”. In addition, lower stress means lower levels of cortisol in your body; lower levels of cortisol will make it easier for you to lose weight, particularly around your gut. Those two factors combined mean that you’re more likely to lose weight by following these eating tips. Who knew eating sensibly could make you feel so good?

7 Foods For Instant De-Stressing By Tucker Cummings


aches & pains


a brand new you

“Vision depends on tiny capillaries that supply the retina and other parts of the eye with nutrients and oxygen,” says Monique Roy, MD, a professor at the New Jersey Medical School’s Institute of Ophthalmology and Visual Science. “Keeping those arteries healthy is essential.” As part of an overall healthy diet, several key nutrients appear to be particularly important to preserving sight as we get older.

Vitamin C, E, and Zinc

A decade ago, the Age-Related Eye Disease Study reported that people given Vitamin E, Vitamin C, beta carotene, and zinc in supplements were less likely to develop advanced age-related macular degeneration, or AMD. The combination was most effective at slowing the progression from intermediate to advanced AMD, which is one of the leading causes of age-related blindness.

Lutein and Zeaxanthin

These two nutrients are also linked to lower risk of macular degeneration and cataracts. A 2008 Tufts University study of 1,802 women 50 to 79 years old found that those who consumed the most lutein and zeaxanthin in their diets were 23% less likely to develop cataracts than those who consumed the least. Rich sources of these two compounds include kale, spinach, turnip greens, romaine lettuce, broccoli, and Brussels sprouts.

Omega-3 Fatty Acid

In a study of 2,520 people, researchers at Johns Hopkins University reported in 2010 that people who consumed fish high in Omega-3 fatty acids often were significantly less likely to have advanced age-related macular degeneration. Omega-3s may also protect against cataracts, according to 2010 findings by researchers at the Clinical University of Navarra in Spain.

Pills vs. Food

Although antioxidant supplements are routinely prescribed to people with early signs of macular degeneration, there’s little agreement on whether supplements will help otherwise healthy people preserve their vision. In one recent study, for example, a multivitamin seemed to protect against some forms of cataracts but actually raise the risk of other forms.

Recent findings help make the case for healthy food choices. A 2010 study by French scientists, for instance, found eating more vegetables -- including cabbage, broccoli, pepper, corn, and spinach-- improved the condition of the retina in people with age-related macular degeneration.

Good Foods for Eye Health By Peter Jaret

The overall pattern of your diet may be even more important than single food. In 2009, researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging reported a link between AMD and high-glycemic index food, such as sugar and refined carbohydrates. “We suspect that proteins in cells in the eye become toxic when exposed to high-glycemic index food, leading to AMD-related injury,” says Taylor. If high-glycemic index foods pose a risk, whole and unprocessed food appear to protect the eyes. The healthiest diet of all may be the Mediterranean diet, which features fruits, vegetables, nuts, whole grains, fish, and heart-healthy oils.

A 2009 study reported in the Archives of Ophthalmology tracked nearly 2,500 adults over a ten-year period. Those who ate fish and nuts frequently had a lower risk of developing AMD by 30% or more. A second study, which included 6,734 older adults tracked for 10 years, found that adults who ate more foods with trans fats were more likely to develop late-stage AMD.

The Diabetes Connection

Another serious danger and a leading cause of blindness is diabetic retinopathy. A consequence of diabetes, diabetic retinopathy occurs when blood vessels in the retina are irreversibly damaged.

Researchers don’t yet understand all the factors that lead to blood vessel damage in diabetics. “But it’s clear that food choices that lower your risk of developing Type 2 diabetes will help lower the risk of diabetic retinopathy,” says Roy. Research from the University of Melbourne in Australia reported in 2010 shows that the Mediterranean-style eating pattern can even improve blood sugar control in people with Type 2 diabetes.

The Blood Pressure Connection

Cutting back on sodium, especially if you already have diabetes, may be important, as well. Too much sodium is known to increase blood pressure and damages blood vessels.

In a 2010 study, Roy and her colleagues showed that dietary sodium, even in the absence of hypertension, increases the risk of complications from retinopathy.

Protect your eyes by following these simple dietary rules:

➢ Build your diet around fruits and vegetables➢ Help yourself to nuts, beans, and whole grains➢ Favor fish and chicken and other lean meats and go easy on salt➢ Eat sweets sparingly and avoid highly processed foods

By following a healthier diet, researchers at the University of Liverpool recently estimated, the risk of macular degeneration could be cut by up to 20%.

Source: webmd.com


a brand new you

dyschromias and other pigmentation issues. The cheeks experience further loss of volume, resulting in flattening and loss of youthful facial contours. The texture of the skin may be rough and dry, due to loss of hyaluronic acid and natural skin oils. Hair loss may also begin to be an issue in the 40s, with temporal thinning typical of an aging scalp. In the 50s, the downward vector of facial aging continues, with the corners of the eye sloping vertically and laterally. The nasal tip may droop, and the lips may be marked by thinness as well as wrinkling at the upper and lower lips. Wrinkles may appear deeper, the skin thinner, and the hair grey and finer.

In the sixth and seventh decades onward, these changes become more pronounced, as the degenerative process of aging takes its toll on various tissue soft the face and body. Visible skin aging begins around 30 years of age. The aging process affects skins structure, function and appearance. These may include: ➢ Decreased capillary circulation➢ Epidermal thinning➢ Sluggish cellular turnover➢ Decreasing collagen and elastin fibers➢ Abnormal water binding (hydration)➢ Decreased lipid content➢ Facial bone loss

If You Eat Well, You Will Look Well

Diet plays an important role in many skin disorders. Skin health professionals are frequently faced with the difficulty of separating myth from fact when it comes to dietary advice for their clients. Due to the incredible nutrient demands the skin places on the body, it is hard to ignore the role of nutrition and its potential impact on skin health.

Furthermore, a growing number of clinical studies show the typical Western diet challenges us to obtain those nutrients most pertinent to skin health and, in fact, may aggravate the skin condition. Based upon current data, the following dietary guidelines for skin should be considered: 1. Low glycemic diet –The glycemic index measures how rapidly different foods make your blood sugar rise, such as simple carbohydrates that are quickly absorbed into the blood stream over stimulating insulin production and may eventually lead to insulin resistance. Following a high glycemic and processed diet has recently been linked to triggering a chronic inflammatory response within the skin and body. Insulin resistance and inflammation are proposed to offset sebum production, malformation in collagen and excite the epidermal growth factor receptor, triggering inflammatory skin conditions such as adult acne. 2. Up your ratio of Omega 3 rich foods – Those diets higher in Omega 3s (such as the Mediterranean diet) have fewer chronic skin conditions such as psoriasis. Omega 3s naturally lubricate the skin and hair and also help to reduce redness and inflammation in the skin.

Aging is an ongoing process that generally begins at around age 30. Factors such as smoking, prolonged and unprotected sun exposure, poor diet, improper hygiene, inattention to skin care, and stress can accelerate aging. Genetics and hormonal changes also play a role. With aging, there is a loss of natural oils, hydration, elasticity, fat, and collagen in skin, leading to dry, sagging skin without volume. It is not possible to stop the aging process; however, it can be delayed. In a youth-obsessed and image-conscious society, it is becoming increasingly important to look as good as one feels, or at least to portray that one looks well, even in the presence of illness. Attractiveness implies health. The investment in “looking good” may be protected to a certain extent with proper skin care, adequate exercise, stress reduction, and appropriate nutrition. Depending upon the age, some of these factors may require more or less attention and modification. Although aging is generally stated to begin by age 30, early signs of facial aging may occur in the 20s.

These signs may become prematurely prominent in the setting of smoking, prolonged, unprotected ultraviolet light exposure, and improper diet. Typically, wrinkling and dry or irritated skin marked by dyspigmentation are usually a result of sun damage.

In one’s 30s, fine wrinkles may appear around the eyes and dynamic rhytids, or wrinkles that are caused by facial muscle action may begin to appear around the eyes, between the eyebrows and at the forehead. In addition, the overall lines of the face may begin to slope downward. “Excess” or loose skin may become evident the upper eyelids, and the nasolabial folds or “laugh lines” may deepen. Volume loss may start to occur at the cheek area. The fourth decade brings loss of elasticity and cohesiveness of the tissue planes, leading to sagging skin. Sun damage and other environmental effects compounded over the years may add

How Nutrition Influences Your Skin’s Aging By Paula Simpson, B.A.Sc. (Nutrition) RNCP and Shirley Madhère, M.D.


a brand new you

Your genes may play a part in whether or not you have cellulite. A poor diet, “fad” dieting, a slow metabolism, hormone changes, and even dehydration may play a role.

Tips for avoiding cellulite include:

➢ Not smoking ➢ Staying hydrated with plenty of fluids➢ Exercising regularly to keep muscles toned and bones strong➢ Maintaining a healthy weight (no yo-yo dieting)➢ Eating a healthy diet rich in fruits, vegetables, and fiber

A great deal of money is spent by people who want to rid themselves of cellulite, but no amount of weight loss, exercise, massages, wraps, creams, supplements, or surgery has proven to effectively eliminate it once you have it. Liposuction, for instance, is not recommended for cellulite, and may even make it look worse.

Although many dermatologists and cosmetic surgeons recognize cellulite as a legitimate problem that patients seek to have them “cure,” most of the medical community doesn’t view cellulite as a disorder. Instead, it is considered a normal condition of many women and some men.

3. Seek out antioxidant rich foods more often --- As discussed, the free radical theory of aging proposes that as we get older and are continually exposed to stressors, our bodies become less efficient in neutralizing harmful free radicals that may permanently damage healthy cells (including skin cells). For some time, nutrition experts have recommended choosing foods that are “nutrient/antioxidant dense” over foods with little health protective benefits. This is also true for skin health.

Clinical studies have shown that catechins from green tea, anthocyanins from berries and red cabbage, bioflavonoids from citrus, carotenoids such as lycopene and lutein from tomatoes, resveratrol from red wine and genistein from soy offer potent secondary antioxidants that protect the skin cells from free radical damage. By including these types of foods more often in the diet, studies have shown that their additional antioxidant protection is significant, particularly with regards to photo protection. The downfall of this is that they are quickly neutralized and therefore must be regularly consumed to offer these protective health benefits. 4. Super foods/cleansing programs --- Concentrated greens, such as wheatgrass, to juicing programs and sophisticated nutraceutical formulations are quickly gaining popularity to help manage skin health and wellness. The philosophy of cleansing programs is to “super charge” the body with nutrients that support the key eliminative pathways (liver, digestion, lungs, kidneys and skin), while giving the body a rest from traditionally hard to digest foods and toxins found in our diet.

5. Nutritional supplementation --- The most rapidly growing category in healthy aging is the use of oral products promoting beauty from within. To work along with topical treatments and programs, these products are developed with specific nutrients to support healthy skin, hair, and nails. Although proper nutrition and a balanced eating plan is a starting point for optimal health, oral beauty supplements offer the right nutrients for healthier skin (to get this amount of nutrients from diet alone can be very difficult to attain on a daily basis). These products generally contain vitamins, minerals, botanical extracts, and antioxidants in their composition that have an effect on overall skin health and beauty. Aging is an inevitable process. Nevertheless, aging may proceed gracefully and graciously, given that there are numerous options for health, wellness, and beauty.

Nutrition plays a vital role, and in absence of a whole food, plant-based, non-processed diet, oral supplements as nutricosmetics may provide an important link to the fountain (or pill) of youth—or at least the appearance thereof!

Treatment of Cellulite

Cellulite is fat that is deposited in pockets just below the surface of the skin. It occurs around the hips, thighs, and buttocks. Because it is very close to the surface of the skin, cellulite leads to a dimpled appearance.

Cellulite may be more visible than fat deeper in the body. Even thin people can have cellulite, because we all have layers of fat just below the surface of the skin. Collagen fibers that connect fat to the skin may stretch, break down, or pull tight, allowing the fat cells to bulge out. This creates the rippled look of cellulite.

Source: genconnect.com


The team put stem cells from the fast-aging mice on one side of a flask and stem cells from normal, young mice on the other side. The two sides were separated by a membrane that prevented the cells from touching.

Within days, the aging stem cells began acting “younger”, they began dividing more quickly. “We can conclude that probably normal stem cells secrete something we don’t know that seems to improve the defects in those aging stem cells,” Huard said.

“If we can identify that, we have found an anti-aging protein that is going to be important for people,” said Huard, whose study appeared in the journal Nature Communications.

Stem-Cell Research “Intriguing” but Preliminary

Other scientists are cautious about how soon the discovery may help people delay the aging process or treat age-related disease.

Jeremy Rich, chair of the department of Stem Cell Biology and Regenerative Medicine at the Cleveland Clinic, pointed out that the study is limited to muscle stem cells. That means the research can’t be generalized to include all stem cell types, which are often very different from each other.

Paul Frenette, a stem cell and aging expert at the Albert Einstein College of Medicine in New York, called the research “intriguing,” but said “One of the messages for patients is not to get too excited.”

Stem Cell Therapy to Help People “Age Well”?

Indeed, study co-author Huard noted that before any human anti-aging trials can begin, scientists need to repeat the experiment in normally aging mice to show whether these mice also live longer.

If that turns out to be true, Huard could imagine a scenario in which some of a person’s stem cells are harvested at about age 20 and then injected back into his or her body at around age 50 or 55.

Stem cell therapies do already exist for conditions such as incontinence and heart problems, so he thinks “we’re not that far [from applying] this approach clinically down the road.”

But Huard warned that such a treatment would not mean a 55-year-old will suddenly look and feel 25 again.

“The goal is, if you delay aging, maybe you can delay Alzheimer’s or cardiovascular problems.”

In other words, he said, such stem cell treatments would help people “age well.”

a brand new you

Source: news.nationalgeographic.com

Stem Cells Therapy: IntriguingBy Christine Dell’Amore

Recent studies show that when injected with muscle stem cells from young mice, older mice with a condition that causes rapid aging, saw a threefold increase in their life spans. The key is muscle-derived stem cells, which—like other stem cells—are unspecialized cells that can become any type of cell in the body.

“Tired” Stem Cells Reenergized

The study mice were genetically engineered to have a condition similar to a rare human syndrome called progeria, in which children age quickly and die young. The fast-aging mice typically die around 21 days after birth, versus a normal mouse’s two-year life span.

When scientists looked at the muscle stem cells of the fast-aging mice, they found what study co-author Johnny Huard, a stem-cell expert at the McGowan Institute for Regenerative Medicine called “tired” stem cells, which don’t divide as quickly. The fast-aging mice were injected with stem cells from the young, healthy mice about four days before the older animals were expected to die.

To Huard’s astonishment, the treated mice lived an average of 71 days—50 more than expected, and the equivalent of an 80-year-old human living to be 200. Not only did the animals live longer, they also seemed healthier.

Mysterious Secretions Make Cells Young

To find out exactly how stem cells were working their magic, the team “tagged” stem cells injected into the fast-aging mice with a genetic marker that tracked where the cells went inside the body. Surprisingly, the team found only a few stem cells in the mouse organs, squashing a theory that the introduced cells were repairing organ tissues.

The scientists went back to the lab to test another idea: that stem cells secrete some kind of mysterious anti-aging substance.


Stem Cells Therapy: IntriguingBy Christine Dell’Amore

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