Health Topic

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Add these smart choices to your diet to boost nutrition and shed pounds

Introduction

Boost the benefits of your workout and burn more fat, faster, with these seven smart food choices. Add them to your daily diet and you can shed about 10 pounds over the course of a year.l

Water with lemon

A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss — and osteoporosis — by changing the acid balance in your blood.l

High-fiber granola bars

A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.l

Ground flaxseed

Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.l

Walnuts

Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer. In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.l

Hot sauce

Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin — the hormone that triggers body fat storage — were lowered by as much as 32 percent. One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.l

Cinnamon

Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18 percent and triglycerides by 30 percent.l

Salmon

Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines, and mackerel.l

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Nickel surface of phones can cause dermatitis if you use them too much

LONDON - Doctors baffled by an unexplained rash on people's ears or cheeks should be on alert for a skin allergy caused by too much mobile phone use, the British Association of Dermatologists said on Thursday.lCiting published studies, the group said a red or itchy rash, known as "mobile phone dermatitis," affects people who develop an allergic reaction to the nickel surface on mobile phones after spending long periods of time on the devices.l
"It is worth doctors bearing this condition in mind if they see a patient with a rash on the cheek or ear that cannot otherwise be explained," it said.l


The British group said many doctors were unaware mobile phones could cause the condition.l
Safety concerns over mobile phones have grown as more people rely on them for everyday communication, although the evidence to date has given the technology a clean bill of health when it comes to serious conditions like brain cancer.l
"In mobile phone dermatitis, the rash would typically occur on the cheek or ear, depending on where the metal part of the phone comes into contact with the skin," the group said in a statement.l


"In theory it could even occur on the fingers if you spend a lot of time texting on metal menu buttons.l"
Nickel is a metal found in products, ranging from mobile phones to jewelry to belt buckles and is one of the most common causes of allergic contact dermatitis, according to the Mayo Clinic in the United States.l
Earlier this year Lionel Bercovitch of Brown University in Providence, Rhode Island and colleagues tested 22 popular handsets from eight different manufacturers and found nickel in 10 of the devices.l

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Fill up on these foods — and get glowing skin from the inside out

All sorts of supplements, special eating plans and complexion drinks promise glowing skin from the inside out. But not everything that is being dished out is based on science. SELF digested the research and polled experts to determine which foods to add to your diet to truly benefit skin, which may be worth an occasional munch and which to pass up. Get ready to eat, drink and be beautiful!l

Smooth texture

What to eat: strawberries, citrus fruits, red peppers, broccoli

Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin’s support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com in New York City. And a strong support layer helps smooth what’s on top and prevent wrinkles, she says. Aim for two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day.l

Sun protection

What to eat: sunflower seeds and almonds

These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin’s top layers contain high levels that guard cells’ outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for 2 tablespoons hulled seeds or 23 almonds daily.l

A fresh complexion

What to eat: dark orange, leafy green and red veggies

Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin’s surface is smooth, says Valori Treloar, M.D., co-author of "The Clear Skin Diet" (Cumberland House Publishing). Carotenoids may also decrease skin’s sensitivity to sun. Aim for three 1-cup servings a day.l

A youthful glow

What to eat: fortified cereal, lean meat, pork, poultry, oysters

You’ll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a dermatologist in Mount Kisco, New York. Aim for 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day.l

Dewy skin

What to drink: water

Skin cells contain mostly water, and if you’re dehydrated, skin will look and feel parched, too. But you needn’t chug 8 cups a day; University of Pennsylvania researchers found no studies to back up the recommendation. Simply ward off dehydration — and dryness — by drinking when you’re thirsty. Aim for 6 cups a day. It’s a good starting point, says Keri Gans, R.D., of New York City.l

Fewer wrinkles

What to eat: wild salmon, Atlantic mackerel, walnuts

These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. "Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen," says Susan Taylor, M.D., a dermatologist in Philadelphia. But research still needs to connect the dots definitively and show that the anti-inflammatory abilities of omega-3s translate to younger-looking skin, she says.

One study did find that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. The research didn’t focus solely on fish, however; vegetables' antioxidants, for example, may have been a factor. Aim for two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or 2 omega-3 eggs.l

Clearer skin

What to eat: whole wheat and grains

In the past, dermatologists have maintained that unless you wipe greasy fingers on your face, food doesn’t cause zits. But some are rethinking the party line: Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne.

One explanation: Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that, when elevated, can cause zits. After 12 weeks of a low-glycemic diet, subjects’ pimple counts dropped 20 percent, a study in The American Journal of Clinical Nutrition notes.

More studies are needed to prove the link, but no doctor will discourage you from eating whole grains and veggies! Aim for 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains.)l

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People who live with smokers are more likely to suffer from the lack of healthy food supplies in their homes. Alarmingly, about 17 percent of children living with adults who smoke don’t get an adequate amount of healthy food. In addition, the percentage jumps to almost 26 percent for adults lacking a healthy diet when living in a home with at least one smoker.

According to researchers at the New York University School of Medicine and Bellevue Hospital Center, both children and adult members of smoking households have a greater likelihood of being underfed. The findings of the new study were published in the November 3 issue of the journal Archives of Pediatrics & Adolescent Medicine.

The study, led by Dr. Cynthia Cutler-Triggs, analyzed 8,817 households. Inhabitants of the homes were either smoking adults living with children ages 17 and younger or adults living with smoking adults. The homes were observed over a three-year period from 1999 to 2002 and were found to be insecure in regards to the level of food quality available for those living in the households.

The research team termed food insecurity as being the inability to access enough food in a socially acceptable way for every day of the year. Food insecurity was evaluated with the use of the U.S. Department of Agriculture Food Security Survey Module, a scale that measures often a household can’t supply children the food they want, how many meals children skip, and how often children go to bed hungry.

The researchers monitored the households to determine whether the presence of adult smokers in the homes had an affect on the food security of children and adult family members living within the same home. The study revealed that 23 percent of the observed households with children had at least one smoking member, with a higher percentage of smokers in low-income households at 32 percent.

Dr. Michael Weitzman, chairman of pediatrics at New York University School of Medicine and a study author, says that children suffer the greatest impact of smokers in the home. He stated, “We know that there are long-term consequences of food insecurity for children. They are more likely to do poorly in school, to have iron deficiency and anemia, and to have behavioral and social problems.”

According to the research team, “food insecurity was more common and severe in children and adults in households with smokers.” A total of 17 percent of children living in households with smokers were food insecure, compared to only 8.7 percent in households without smokers. In addition, 15 percent of adults and 11 percent of children reported food insecurity within just the past year. It was also found that Black and Hispanic families had higher rates of food insecurity for children compared to white families with rate of 11.8 and 3.9 percent, respectively.

Severe food insecurity of children was shown to be 3.2 percent in households with smokers and only 0.9 percent in those without smokers. The study authors conclude in their report that, “The burden of food insecurity is a previously unrecognized danger of adult tobacco use to be added to the ever-growing list of negative effects of adult tobacco use on children in the United States.”

It is estimated that 2 to 20 percent of a family’s income is spent on tobacco when there is at least one smoker in the home, leaving less money to provide healthy food. Therefore, less healthy food is purchased for the home because it is costs less than healthy food.

Dr. Weitzman says that the problem is likely to grow worse due to the current state of the economy. He explained that if the economic downturn persists, both food insecurity and adults smoking are likely to increase because smoking is one of the hardest addictions to give up. He noted that simply raising the taxes on cigarettes has its own dangers, since it will likely cut into the family food budget even more.

John F. Banzhaf III, executive director and chief counsel of Action on Smoking and Health, a Washington, D.C.-based advocacy organization, suggests two ways to help curb smoking. He said, “The first would be to persuade or even require physicians to report, as the law already requires in suspected child abuse, instances where parents smoke at home in the presence of children, especially children who already have asthma, sinusitis or other conditions which make them especially sensitive and susceptible.”

Banzhaf also suggested a second plan that would involve taking action against doctors who do not warn people about the dangers of smoking or provide effective smoking cessation treatment. He also noted, “One journal article has even gone so far as to suggest that the best, and perhaps the only, way to motivate most of them would be to begin bringing malpractice actions where medical problems results.”

Prior studies have shown that children of smokers have a level of the toxic metabolite of nicotine known as cotinine that is five times higher than normal. In addition, exposure to second-hand smoke can cause nicotine withdrawal symptoms in non-smoking family members including sleep disturbances, anxiety, depression, and concentration difficulties

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As the temperatures continue to drop and we start to see our breath coming out in clouds in the cool air, most of us instinctively reach for something warm. Whether it’s the drive-thru at the local Starbucks, ordering a cup alongside your dinner, or simply putting the kettle on at home while cozying up to your blanket, consider drinking green tea to benefit your body and warm you up. Emerging research shows that green tea—just like chamomile tea’s antioxidants—potentially has ability to prevent type-1 diabetes.

Green tea has been shown to stop inflammation and prevent cell death and has been studied as a preventative cancer measure with heart healthy antioxidants, but it has been in the news lately in Florida with its decaffeinated version decreasing blood pressure and cholesterol, effectively lowering stress and chronic inflammation. In a different study published recently, 111 adults were given green tea capsules over three months with positive results compared to the placebo group. On a roll by lowering cholesterol and blood pressure levels in humans, researchers in Georgia used the antioxidant fighting power of green tea to challenge diabetes in mice.

Type-1 diabetes is the most common diabetes, also known as childhood onset diabetes and occurs when the pancreas stops producing insulin altogether (type-2 is when the insulin produced is used within the body incorrectly) and is a lifelong disease patients have to learn to monitor on their own with a specialized diet watching their sugar intake, insulin injections, and by keeping a regular healthy exercise routine.

The Medical College of Georgia in Augusta’s researchers tested the effects of a compound in green tea for its antioxidant qualities against mice infected with type-1 diabetes. Mice with Sjogren’s syndrome—an autoimmune disorder that attacks the glands that produce saliva and tears resulting in symptoms of an overly dry mouth and eyes—were also treated with the compound. Sjogren’s syndrome currently has no cure.

Dr. Stephen D. Hsu of Augusta’s Medical College of Georgia along with his team found that the compound EGCG reduced the intensity of the symptoms and delayed the eventual salivary gland damage associated with the presence of Sjogren’s syndrome. The research team also found that the salivary gland cells under attack by the body were multiplying rapidly but EGCG proved to slow down the process. This new study confirms previous hypotheses helpful in linking EGCG to preventable efforts against autoimmune diseases.

The results were similar when the placebo group was compared with the type-1 diabetes group of mice. After 16 weeks, Hsu and his researchers found that only 25 percent of the mice given the green tea extract (EGCG) ended up developing diabetes versus 67 percent of mice who developed diabetes that were only given water. At 22 weeks, however, the numbers steadily grew. The EGCG green tea group had 45 percent with diabetes and the plain water group had 78 percent developing the disease.

In a statement, Hsu says about the importance of the study regarding the outcome of diabetes, “Our study focused on Sjogren's syndrome, so learning that EGCG also can prevent and delay insulin-dependent type 1 diabetes was a big surprise." The surprise for Hsu’s group is great news for more upcoming research to take their findings and update them to focus directly on type-1 diabetes prevention. The researchers think that the results came out similar because both diabetes and Sjogren’s syndrome are autoimmune diseases, causing the body to attack itself.

These advances in research show pivotal findings in the incurable Sjogren’s syndrome and hold great potential to do the same for diabetes. With November being National Diabetes Month protect yourself now. Green tea isn’t just to drink with Chinese food these days, so stock up on your antioxidants by sipping your diabetes risk away. l

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(The Basics to Practice Every Day)

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny

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The word ‘protein' was created by Dutch Chemist, Geradus Mulder, in 1838. It came from the Greek word ‘protos,' meaning "of prime importance."

The human body, after water, is largely made up of protein. When we eat protein rich foods, digestive juices in the stomach and intestine break the protein down into what are called amino acids. These amino acids then enter the blood stream and travel to the body's cells, where they are remade into 10,000 different proteins needed by the body.

The Function of Protein

The body uses protein for growth, and to maintain and repair bone, muscle, connective tissue, internal organs, skin and blood. Protein is the main component of our organs, muscles, and the glands of the immune system. Every living body cell contains protein; and all body fluids, except urine and bile, contain protein. Cardiac muscle is built with protein. Hormones, antibodies, and the enzymes that regulate the body's chemical reactions, are all made of protein. Protein is used to make hemoglobin, which is part of red blood cells, and carries oxygen to every part of the body. Without the right protein, cuts won't heal, and blood won't clot properly.

Protein Sources from Foods

A complete protein is made up of 22 amino acids. Our body can make 13 of these naturally; these are called the nonessential amino acids. The other nine amino acids are called the essential amino acids, because it is essential that we get them from the foods we eat. In this way protein is divided into the two categories: Nonessential and essential.

Of the essential amino acids (the ones we must get from the foods we eat), some are complete proteins and some are incomplete proteins.

Animal proteins from meat, fish, poultry, milk, eggs, and cheese are complete proteins because they contain all nine of the essential amino acids.

Plant proteins that come from grains, fruits, vegetables, beans, and nuts, are incomplete proteins because they are low, or lacking, in one or more of the nine essential amino acids.

Strict vegetarians (vegans) who do not eat meat, eggs, or dairy products, can get an adequate supply of protein from the plant foods they do eat as long as they eat a wide variety of foods, in sufficient quantity, to sustain a normal weight.

Dietary Recommendations

The average adult needs 50-65 grams of protein a day, or about seven grams of protein for every 20 pounds of body weight. A balanced diet provides most Americans with adequate protein.

Typical Sources and Average Grams of Protein

* Lean meat, poultry or fish - one four ounce serving: 25-35 grams
* Cooked beans or lentils - one cup serving: about 18 grams
* Low fat cottage cheese - one cup serving: about 28 grams
* Peanut butter - two tablespoons: about 8 grams
* Whole wheat bread - one slice: 3 to 6 grams
* Vegetables - one serving: 1 to 3 grams
* Low-fat Milk - one cup: 8 grams
* Solid Cheese - two ounces: about 16 grams

The Role Calcium Plays

When protein is eaten, acids are released into the body. These acids are neutralized with calcium. When a diet is high in protein, more calcium is needed to neutralize the additional acid. If enough calcium is not consumed, some of the calcium needed to neutralize the acids may be pulled from the bones. Following a high protein diet for an extended period of time could weaken the bones.

Fat in Protein

It is important to pay attention to the fat content in the protein you eat. A six-ounce broiled Porterhouse steak will provide about 38 grams of protein, but will also provide 44 grams of fat, and 16 of them will be saturated fat. This is almost three-quarters of the recommended daily intake for saturated fat. The same quantity of salmon will provide 34 grams of protein, with only 18 grams of fat, and only four of those will be saturated fat. A cup of cooked lentils provides 18 grams of protein, and under one gram of fat.

Soy's Role as a Protein Replacement

The American Heart Association has stated that soy protein has little direct effect on cholesterol. It has said, however, that soy foods are good for the heart and blood vessels because they usually replace less healthful choices, like red meat. Soy contains polyunsaturated fat, fiber, vitamins, minerals, and is low in saturated fat.

Some studies have suggested that concentrated supplements of soy proteins may stimulate the growth of breast cancer cells. Large studies, now underway, should offer better information regarding soy and breast cancer risk.

Protein and Weight Control

A diet that is low in saturated and trans fats, but high in protein, may decrease the amount of triglycerides in the blood, and be good for the heart.

Fat can be shed more quickly on a high-protein, low-carb diet than on a low-fat, high-carbohydrate diet. There are several reasons for this. First of all, protein foods empty more slowly from the stomach. This means you will feel fuller longer and possibly have to eat less often. Also, protein has a gentle, steady effect on blood sugar levels as opposed to the steep rise that comes from a meal high in carbohydrates. Finally, the body uses more energy to digest protein than it uses to digest fats or carbohydrates in our diet.

Side Effects

The typical American diet provides adequate protein. One government study, however, did estimate that as many as 50% of elderly people, living in nursing homes in the United States, suffer from protein-calorie malnutrition.

Millions of people in underdeveloped countries around the world are unable to get enough protein from their diets. This causes a form of malnutrition characterized by growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and eventual death.

Diets too high in meat can lead to high cholesterol and gout. These diets can also put a strain on the kidneys.

End Note

There is no reason to go overboard with protein. Fruits, vegetables, and whole grains are also needed to provide fiber, vitamins, and minerals to a well-balanced diet. However, choosing high-protein foods, that are low in saturated fat, can help your heart and, with care, your waistline.

Hot Tip!

Capsaicin, which is the substance that makes hot peppers so "hot," is best neutralized by casein, the main protein found in milk!l

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They are located at checkout counters in grocery stores and gas stations, and it is tough not to pick up the first one with a shiny wrapper and a label that boasts of energy and protein. Who doesn't want energy and protein, or a single chocolate bar that can replace an entire meal? Not so fast, says the latest ConsumerLab.com report. Though the label may be accurately reporting the ingredients of that nutrition bar, the actual content of the "meal" may not be what that on-the-go consumer really wants or needs.

According to tests in 2001, most nutrition bars were mislabeled, so much so that the U.S. Food and Drug Administration (FDA) stepped in to improve the process. By 2005, most tested products had met the industry standards for honest labeling, and the current ConsumerLab.com report showed that all of the 20 nutrition bars tested were accurately listing their nutrients. This is a vast improvement, but without the FDA consistently testing these products, it requires an independent company to evaluate them for the public. That is where ConsumerLab.com stepped in.

Although nutrition bars are correctly labeled and making no false claims, the recent report cited other concerns, such as the actual amounts of various ingredients contained in some of the products. Out of the 20 bars tested, 16 were selected and four were included at the request of their manufacturers or distributors. All were analyzed to break down the amounts and percentages of calories, carbohydrates, sugars, sugar alcohols, protein, fats, sodium, and cholesterol.

Fats were an important part of the research, and saturated fats were looked at specifically, as it is recommended by the USDA that it be less than one-third of any product. The winners in this category were Renew Life and gnu, which had absolutely no saturated fats. Ones that contained quite a bit of the unhealthy fats were Zone Perfect, Kellogg's Special K, Muscletech, MHP Probolic, Met-Rx, and Promax.

It should be noted that some of the nutrition bars were found to have high amounts of total fats, but most of those were due to whole food ingredients like nuts. Those fats are generally healthy one, though the caloric content may be higher because of those ingredients.

Another area of focus for researchers was the level of sugar alcohols in some of the bars. These ingredients are typically added to reduce the calories contained in a bar because they have fewer calories than sugar itself, but they tend to cause discomfort in many consumers and should likely not be consumed in large amounts on a regular basis. South Beach Diet and MHP Probolic bars were found to have the highest level of sugar alcohols, followed by Muscletech, Pure Protein, and Slim Fast Optima.

Many of the vitamins added to the bars are well within daily recommended levels, but this is one area in particular that ConsumerLab.com felt is ignored by many consumers. When people take daily vitamins or eat products fortified with fiber or other powerful nutrients, the consumption of a bar or two per day may put them over the recommended level of a particular vitamin. In addition to adults paying special attention to those details, this is particularly the reason that young children should not include nutrition bars with high percentages of vitamins in their diets.

Tod Cooperman, M.D. President of ConsumerLab.com, noted, "Bars can be a good occasional source of nutrients such as protein for people on the go, but they vary dramatically in their content. Before eating a bar, a consumer should be sure it has what he or she needs without unwanted ingredients."

Some tips that emerged from the study included the following:

1. Make sure that the bar contains enough calories for energy, especially if the bar is meant to replace a meal. Besides adults requiring approximately 2,000 to 3,000 calories per day, more calories ensure that the person will feel less hungry and listless.
2. It is recommended that adults ingest more than 50 grams of protein per day, so a bar, namely a meal replacement bar, should contain enough protein to compliment the rest of a daily diet.
3. Check serving sizes when looking for the appropriate nutrition bar.
4. Carefully examine the labels of specific products before purchase. Multiply the listed weight of each ingredient, such as carbohydrates, protein, and fats, by the number of calories per gram of each, then add all together for the total number of calories. If the label doesn't match or come close to it, be wary.

Ultimately, it is up to the consumer to check nutritional bars of choice to ensure that selected products fit into the range of vitamins, calories, and other ingredients that is being sought. ConsumerLab.com provides guidelines for 20 products, but it is the consumers who must be educated on such supplement-heavy products and judge for themselves.l

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Want to stay fit? Total fitness requires care of your body, mind, and spirit. Since total health requires a workout for all aspects of our selves, a daily fitness routine must incorporate activities for your spirit and mind as well as for your body.

HOME EXERCISE

* You don’t have to join a gym to get exercise. Depending on your interests you can purchase inexpensive equipment for improving muscle strength, endurance, flexibility, aerobic capacity, fat burning, core training and the like. I recommend an exercise ball, and yoga mats for stretching. Pilates equipment for floor work, a small weight set, and abdominal exercisers are also a good investment.

STEAM AND SWEAT AND SOAK

* Hydrotherapy has been used by many cultures worldwide to purify and cleanse. From Native American sweat lodges, to Scandinavian saunas, to California hot tubs. Indulge in water therapy to cleanse and refresh body and soul. Saunas purify your blood and can help you relax. You can purchase a small sauna or hot tub for your home.

EAT YOUR VEGGIES

* You are what you eat; therefore you can only create the body you want when you fuel yourself with food that is good for you. Find food grown locally. Daily servings of vegetables, and food grown without pesticides are best.

SPEND TIME OUTDOORS

* Take a daily walk. Walking burns fat, and boosts your mood as well as your metabolism. Walking will also get you outside, where you can enjoy nature and experience your neighborhood.

BREATHE

* Sounds easy, and it is! Conscious breathing centers your mind, develops focus, and calms the nervous system.

HYDRATE

* Drink plenty of water. Your body is made of over 80% water. Water cleans your blood, floats your brain and burns fat! Drink plenty of fresh water every day.

FIND PASSION IN EACH DAY

* Doing what you love keeps your mind fit and focused.

SCHEDULE TIME FOR YOURSELF

* It is all too easy to let the demands of others interfere with our best of plans. Pencil in your fitness time and keep those appointments as conscientiously as you do all your appointments. A few minutes of meditation, breathing or walking will restore your energy so you can better address the tasks at hand.

INNER FITNESS/MEDITATION

* Meditation provides calm center to work from. It can reduce health risks, and has been known to lower blood pressure and reduce inflammation in autoimmune disease. Meditation can heal your body, mind and soul.

SLEEP

* Sleep is when your body grows, your body heals, and your mind dreams, relaxes and organizes. To encourage healthy sleep, turn off the lights an hour before bedtime to simulate twilight. Do not watch television in your bedroom, or use the computer. Only use your bedroom for sleep. Develop and maintain a bedtime routine.

DIET

* Include healthy fats in your diet. This means avocado, olives, and the like. Even butter is a good choice in moderation.
* Healthy carbohydrates are complex carbohydrates. Sources like beans, and whole grains, like brown rice, buckwheat, millet, provide vitamins as well as the energy we expect from carbs.
* Protein sources like lean poultry and fish are best. Make sure the fish is mercury free. Buffalo meat is available in some stores and is an excellent lean choice.
* Dairy or another source of calcium should be consumed daily. Yogurt also provides needed probiotics to help with intestinal flora. One of the best sources of non-dairy calcium is sesame seeds. You can add humus, tahini, or sesame crackers to boost your calcium intake.
* Eat dark leafy greens. And reds. And blues. Dark foods contain anti-oxidants that help fight free radicals in your body and reduce cancer risk.
* Don’t forget dessert. Chocolate is an excellent anti-oxidant and natural mood boosters.


Begin any new resolves with discipline, but also with moderation.

Eat well, drink well, sleep well, take a few minutes for quiet, and you will gain in fitness and health for your body, mind and spirit.l

[obituary]

When it comes to caring for your skin, vitamins and good nutrition can be just as beneficial as a good skin care treatment. Vitamins are important in keeping your skin looking and feeling healthy. They can also help prevent and treat any problem areas and skin disorders. This article discusses:

* What are the vitamins that keep your skin healthy?
* Which food products/items contain vitamins for a healthy skin?
* Learn more on supplements that helps your skin to stay healthy

When it comes to caring for your skin, vitamins and good nutrition can be just as beneficial as a good skin care treatment. Vitamins are important in keeping your skin looking and feeling healthy. They can also help prevent and treat any problem areas and skin disorders. A bad diet that is lacking in vitamins can make your skin blotchy and lifeless. When looking at your overall skin care, pay attention to your diet and ensure it includes the right vitamins good for skin care.

Vitamins and Minerals

Here are some of the best minerals and vitamins for healthy skin. Including these skin rejuvenating vitamins in your diet will help keep your skin looking healthy and free from problems.

VITAMIN A

Vitamin A is a very good vitamin for healthy skin. It helps strengthen the skin and repair tissues. It can be taken in foods, as a supplement or as a topical cream. Vitamin A can help prevent dry skin and acne. It can also be used to treat wrinkles.

VITAMIN E

Vitamin E is an antioxidant that can help prevent free radical damage to the skin. Vitamin E is a good vitamin to take when your skin is suffering some damage from the sun or other factors.

VITAMIN C

Vitamin C helps with healing wounds and other damage to the skin. There is some evidence to suggest it may rejuvenate the skin. Vitamin C will also help the immune system fight off illnesses.

VITAMIN D

Vitamin D is an antioxidant that may play a role in skin pigmentation.

VITAMIN B

Vitamin B helps keep your skin tone healthy. It is also a good vitamin for relieving stress, and so it may prevent some of the skin problems (like eczema) that can be caused by stress. There are a number of different vitamins in the vitamin B group.

* Vitamin B1 is an antioxidant that helps rid the body of toxins. It can also assist circulation.
* Vitamin B2 helps keep the skin healthy. It can also help prevent acne.
* Vitamin B3 improves circulation.
* Vitamin B5 helps reduce stress.
* Vitamin B6 helps keep the immune system healthy.

ZINC

Zinc helps the skin's natural healing process. It is good in preventing the over-production of sebum, which will also help clear up acne. Zinc also helps the immune system.l