blood-related stories
How Bad Is One Fatty Meal?
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| Photo: Joshua Rappeneker, Flickr |
De Nies and Garcia set out to determine the effect just one meal has on the body. So they headed to the University of Maryland Medical Center, where their blood was analyzed and their arteries were examined before and after they ate a meal consisting of deep fried macaroni and cheese, quesadilla burger and monster-sized deep dish sundae. Pre-meal test results: Both were perfectly healthy.
Things didn't look so great after they each worked at consuming nearly 6,190 calories and 187 grams of fat (the USDA recommends 2,000 calories and no more than 20 grams of saturated fat per day). While neither could finish their massive portions, what they did manage to eat made them both feel tired and sluggish, and Garcia got a severe headache. Then, after two hours and post-meal testing, Garcia's blood samples were very cloudy -- the fat was literally flooding his system. De Nies' blood sample was not as startling, but the ultrasound of her arteries revealed her heart was working so hard to pump blood through her narrowing arteries, she could actually hear the difference -- you can hear it too, in this video.
Fly healthfully with these 6 exercises
If you frequently travel by plane, you're putting your body at greater risk of a silent killer. Those long periods of inactivity -- legs scrunched up behind the seat in front of you and your arms held tightly to your body because the person next to you is stubbornly refusing to give up even a quarter inch of the arm rest -- aren't exactly healthful for your body. Frequent fliers run the risk of a condition called Deep Vein Thrombosis (DVT). In fact, the condition has two travel-related nicknames: Traveler's Thrombosis and Economy-Class Syndrome. DVT is a condition where a blood pools and forms a clot in the calf, thigh, or less commonly in the arm. If you travel a lot or are planning a long flight, keep these DVT prevention tips in mind:
- Get up and move. Don't need a bathroom break? Visit the loo anyway and march in place for a few minutes. Even a quick stroll up and down the aisle will do.
- Ankle circles. Rotate your feet at the ankle both clockwise and counter-clockwise.
90210 skinny girl eats chocolate
Celebs & Entertainment, Nutrition & Supplements
If skinny girls can eat chocolate and maintain their weight, then surely we not-so-willowy ones can too. I know, we have no idea what these gals do to keep pounds from packing on. Still, if chocolate is permitted by this crew, then why not enjoy a bite yourself now and then. Now and then are the key words. Just ask 90210 actress AnnaLynne McCord, who enjoys just a taste in the name of portion control.
McCord's taste comes in the form of the new Dove chocolate bars, says PEOPLE magazine. They come in three individually wrapped portions, each with 180 calories and available in six flavors -- check out a picture of the $1.99 treat here. Eat just an ounce of dark chocolate to regulate your blood pressure and increase blood flow to the heart -- Grey's Anatomy star Chandra Wilson does -- because that's why we all eat chocolate, right? Yeah. That's it.
A spud for your blood
I love a good baked potato. But it's not the best around -- sweet potatoes are tops.
Sweet potatoes help stabilize blood sugar and lower insulin resistance, says John La Puma, MD, author of ChefMD's Big Book of Culinary Medicine, which makes them an ideal diet item for diabetics -- unsteady blood sugar is a big risk for these folks.
So, out with the white -- white potatoes can send blood sugar levels soaring and crashing -- and in with the sweet, with their lower glycemic index and carotenoids, which may help you body use insulin better.
More good sweet potato news: The Center for Science in the Public Interest (CSPI) ranks the sweet potato number one in nutrition of all vegetables due to its fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron, and calcium. Sweet!
Sweet potatoes help stabilize blood sugar and lower insulin resistance, says John La Puma, MD, author of ChefMD's Big Book of Culinary Medicine, which makes them an ideal diet item for diabetics -- unsteady blood sugar is a big risk for these folks.
So, out with the white -- white potatoes can send blood sugar levels soaring and crashing -- and in with the sweet, with their lower glycemic index and carotenoids, which may help you body use insulin better.
More good sweet potato news: The Center for Science in the Public Interest (CSPI) ranks the sweet potato number one in nutrition of all vegetables due to its fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron, and calcium. Sweet!
The super drink
HealthWatch, Diet & Weight Loss, Fitness, Men's Health
Have you heard about the health drink that boosts energy levels, removes toxins from your body, aids in weight loss, helps maintain healthy skin, increases mental acuity, and reduces the risk of heart attack? Think I'm talking about acai, mangosteen, or some other exotic juice drink? Think again. I'm talking about good, old fashioned H20.With respect to fitness performance, a University of Connecticut study found that men who drank plenty of water before lifting weights were able to complete 17 percent more reps in their sets than men who were not properly hydrated. Because the central nervous system slows down your muscle activation when you're thirsty, drinking water before, during, and after your workout will keep you from falling short of your goals due to this physiological response.
Water makes up about 70 percent of our body. What's more, blood is 83 percent water, muscles are 75 percent water, the brain is 74 percent water, and bone is 22 percent water. With these numbers being what they are, there's little doubt that water is vital to total body health and performance. And, unlike the so-called "super juices" and many other nutritional supplements, water is free or pretty close to it.One drink is good; two is too many
Diet & Weight Loss, Fitness, Nutrition & Supplements
So maybe one alcoholic drink per day is healthy. But don't pour that second one just yet -- it could be the very thing that erases the positives effects of the first.Several studies have shown that light drinking may lower the risk of death and the development of heart disease. One recent Canadian study found that after one drink, blood vessels in participants were more dilated, reducing the work the heart had to do. But, after two drinks, the heart rate, amount of blood pumped out of the heart, and the action of the sympathetic nervous system all increased. The ability of the blood vessels to expand was also diminished. Hypertension, heart failure, and sudden death all can occur when these factors are in place.
Here's the deal: Have one drink and be well. Have two or more and you could stress your system. Now, we're talking regular consumption here, not the occasional indulgence. And get this: The American Heart Association does not recommend that anyone start drinking one drink per day to prevent heart disease. Reducing your risk through proper diet and exercise is much more effective than incorporating alcohol into your day.
Incidentally, if you are going to have one drink, make it red wine, the stuff believed to have the most protective properties.
Pump up your muscles with peaches
(Click the photo for more muscle-pumping foods)
If muscles are on your mind, you might want to head to the gym, dust off those weights buried in your garage, and start eating peaches. RealAge says the potassium-rich peach gives muscles what they need to stay toned, healthy, and strong.
A diet heavy in proteins and cereal grains can cause blood to become too acidic, causing muscle tissue to waste away. Add fruits and veggies to your eating routine, though, and your body's pH will turn more alkaline. Potassium is the secret.
RealAge recommends we get at least 3,000 mg of potassium every day but suspects they'll recommend even more after reviewing the latest science. The government currently advises we get 4,700 mg. One caution: Don't start taking a potassium supplement without first consulting your physician -- too much of this mineral can be toxic.
If peaches aren't your fruit of choice, check out the following gallery for some other great potassium sources.
Research declares low-carb diet a winner
Diet & Weight Loss, Nutrition & Supplements
Which is best: Low-fat or low-carb? Results of one of the longest and largest studies to compare the two weight-loss techniques reveals that low-carb is the way to go -- for both weight loss and cholesterol management. Bummer for me, a carb-loving gal who is quite happy with a basket of bread, a plate of pasta, or a bowl full of crackers. Two years this study has been taking place. And for two years, 85 percent of the participants stuck with the competing diets -- amazing, just like the results, which indicate for some that Atkins-like diets are pretty effective and are even capable of lowering blood pressure and cholesterol. Not everyone agrees. One nutritionist says this study is deceiving and leads people to assume low-carb and Atkins go hand in hand. But dieters ate the mono- and polyunsaturated fats found in vegetables, not the Atkins saturated artery-clogging fats found in cream and butter.
Heart associations are not jumping on board the low-carb anything just yet but are still recommending low-fat diets for the reduction of heart risks. They also like the Mediterranean diet.
What about you? What do you like? And what diet are you most likely to follow?
Berries battle blood pressure and more
I love berries, which makes it my pleasure to report on any health benefit they so scrumptiously offer.
According to a recent study, published in The American Journal of Clinical Nutrition, eating just five ounces of mixed berries a day can lower blood pressure and thin the blood, thus reducing the risk of blood clots and strokes. Blueberries, raspberries, and blackberries are at their peak right now, so why not pick some up and get your dose of potent antioxidants. Woman's Day magazine (July 8, 2008) offers these yummy snack ideas.
Want more on the benefits of berries. Check out this article.
According to a recent study, published in The American Journal of Clinical Nutrition, eating just five ounces of mixed berries a day can lower blood pressure and thin the blood, thus reducing the risk of blood clots and strokes. Blueberries, raspberries, and blackberries are at their peak right now, so why not pick some up and get your dose of potent antioxidants. Woman's Day magazine (July 8, 2008) offers these yummy snack ideas.
- Make a colorful parfait. Spoon alternating layers of fat-free strawberry yogurt and mixed berries into a parfait glass. Top with shaved almonds or chopped walnuts.
- Sweeten iced tea with berry juice. Add a splash of raspberry, black currant, or cranberry juice to a glass of homemade unsweetened iced tea.
- Satisfy a sweet tooth. Drop some raspberries in a bowl and drizzle with melted dark chocolate.
Want more on the benefits of berries. Check out this article.
Cinnamon Sugar: Fight it, don't bite it
Healthy Kids, Diet & Weight Loss, Nutrition & Supplements
This morning, my kids asked for cinnamon toast. So I made it for them. I used whole wheat bread, light butter with Canola oil, and a few sprinkles of McCormick's cinnamon sugar. My kids gobbled it down, which makes me happy for whole wheat purposes. My husband tends to think the rest of the equation -- the butter and cinnamon sugar -- is crap. I argued with him a bit, not trying to convince him butter and cinnamon sugar are good for our kids, just to let him know that our kids eat pretty darn healthy most days and there are far worse foods they could have ingested, with far more crap packed into them. Then I questioned myself. Then I did some research.Hungry Girl says in one of her Chew the Right Thing posts that cinnamon sugar is something we ought to fight, not bite. Now she's speaking mostly to us grown-up calorie-counting folks and not to the kids of the world, but here's what she says: "McCormick's Cinnamon Sugar has only 15 calories per teaspoon. So why are we telling you to 'fight it!'? Well, we just don't see why anyone should waste any calories at all on this sweet spice when there is a just-as-good no-cal version available. After all, when you're watching your weight, every single calorie counts. Fifteen calories here, 30 there, another 40 here ... it can all add up." HG doesn't mention sugar in her opinion but clearly, there's sugar in cinnamon sugar.
So what does the Hungry Girl suggest? San Sucre Cinnamon Sugar. It uses Splenda and makes a great sugarless cinnamon sugar blend, she says. No calories in this goodie either. HG's final piece of advice: "Cinnamon helps keep blood sugar levels low, so sprinkle away!"
Happy meals you've got to try
Diet & Weight Loss, Motivation, Nutrition & Supplements
I don't recommend the sort of happy meal you'd find at McDonald's and other fast food joints. But I do suggest you try some of the happy foods Redbook magazine features in its June 2008 issue. For the whole run-down -- there are 15 of them in all -- head on over to this site. For a little taste, keep on reading this post.First, let me tell you why these foods are considered "happy." It's because they do more than fuel the body -- they help fight stress, fatigue, even the blues. They make us feel good. They make us feel, well, happy. And here they are.
Oatmeal: Ever met a dieter who is angry and tense all the time? It's likely a lack of carbohydrates causing such irritation. We need carbs. Not doughnut carbs, but carbs rich in fiber so the body absorbs them slowly and allows serotonin to flow steadily. Oatmeal fits the bill. So do whole-wheat pasta and beans.
When bloody noses strike
Diet & Weight Loss, Nutrition & Supplements
My youngest guy Danny has been having bloody noses lately. It seems every day he gets out bed, he leaves behind a trail of blood on his bed sheets and pillowcase. And sometimes, at random points in the day, he comes running with his nose dripping blood. Worried that this is not just an occasional occurrence, I called Danny's pediatrician today. Here's what he said: Invest in some saline nose drops and dose him three to four times per day. And at night: Dab a Q-tip with Vaseline and rub into his nostrils to keep his nose lubricated while he sleeps.
Danny's doctor blames the Florida heat for his bloody noses. He's dry, apparently, and his little capillaries are breaking and bleeding. That's the initial assessment, anyway. We report for an official office visit on Monday -- five-year-old check-up time -- and we'll get the whole scoop then, following an examination.
Got any wisdom on the bloody nose front? If so, please share.
Danny's doctor blames the Florida heat for his bloody noses. He's dry, apparently, and his little capillaries are breaking and bleeding. That's the initial assessment, anyway. We report for an official office visit on Monday -- five-year-old check-up time -- and we'll get the whole scoop then, following an examination.
Got any wisdom on the bloody nose front? If so, please share.
Daily Fit Tip: Before a run, treat your feet
Running is many things: It's energizing, rejuvenating and oh-so-good for both your soul and body. But it's also hard on your legs, particularly your feet, calves and knees. If you like running and want to keep doing it for a few more years, treat your gams well by stretching, practicing proper form, drinking lots of water and treating yourself to a massage.
You don't need to hit up a massage therapist though -- you can give yourself a runner's massage by rubbing down your feet and calves, as recommended on Fitsugar. Or enlist your significant other (I definitely plan on doing this). Yes, there is a reason behind this -- a massage can bring blood to the area, which will help your muscles warm up and recover.
How do you prep for a run?
You don't need to hit up a massage therapist though -- you can give yourself a runner's massage by rubbing down your feet and calves, as recommended on Fitsugar. Or enlist your significant other (I definitely plan on doing this). Yes, there is a reason behind this -- a massage can bring blood to the area, which will help your muscles warm up and recover.
How do you prep for a run?
Holding grudges can hurt your heart
Diet & Weight Loss, Motivation
When you think of the people who've made you mad, done you wrong, sent your blood boiling, do you get all flustered? Does your heart start racing? This is what happens to many folks when they recall a past slight against them, reports a Psychological Science study cited in May's Women's Health magazine.Blood pressure and heart rates increase to nearly twice the normal rate when some people think about vengeful situations. Conjuring up thoughts of ill will can cause repeated periods of stress and can ultimately lead to cardiovascular damage. The good news is this: When people imagine forgiveness, their stats return to normal.
Next time you get all worked up about a past nemesis, be sure to call up some memories of making amends. If forgiveness is not part of the equation, try to recall what was true about the situation -- leave out all four-letter words -- and focus on wishing your one-time enemy well.
Is that a pomegranate in your pocket ...
Healthy Aging, Diet & Weight Loss, Fitness, Nutrition & Supplements, Men's Health
Researchers from the University of California are looking into their recent discovery that pomegranate may help men who suffer from erectile dysfunction.
Early clinical trials revealed that men who drank one glass of pomegranate juice each day reported experiencing an improvement with their erectile function. The researchers posit that this may be due to an increase in nitric oxide levels, brought on by the antioxidant properties of the fruit. Because nitris oxide relaxes blood vessels, it allows blood to flow more freely to the genitals.
In a short amount of time, pomegranate went from being considered a health and wellness wonder fruit to somewhat of a produce pariah. Opponents of the fruit acknowledged its high antioxidant content but still dismissed it as being too high in calories (and suggesting that other fruits, that are also high in antioxidants but much lower in calories, are a healthier option). Though the jury may still be out on this particular issue, there are probably many men out there who find this new information ... exciting.
