Eliminating trans fat in your diet is a healthy way of living
Trans Fat Bans Tied to Fewer Heart Attacks and Strokes
By NICHOLAS BAKALAR
Laws that restrict adding trans fats to foods have had immediate beneficial effects on heart health, new research has found.
The Food and Drug Administration plans to restrict the use of trans fats in foods nationwide in 2018, but between 2007 and 2011, some counties in New York State, but not others, banned trans fatty acids in restaurants, bakeries, soup kitchens, park concessions and other public places where food is served. In a natural experiment to test the effect of the ban, researchers compared nine counties with trans fat restrictions to eight that had none.
Cardiovascular disease has been declining nationwide in recent years, but the decline was even steeper in counties where trans fats were banned. Three years after restrictions were imposed, there was an additional 6.2 percent decline in hospital admissions for heart attacks and strokes in counties that banned trans fats compared with those that did not. The study, in JAMA Cardiology, accounted for age and other demographic factors.
“The most important message from these data is that they confirm what we predicted — benefit in the reduction of heart attacks and strokes,” said the lead author, Dr. Eric J. Brandt, a fellow in cardiovascular medicine at Yale. “This is a well-planned and well-executed public policy.”
High blood pressure is from high Soduim diets in America
Americans With High Blood Pressure Still Eating Too Much Salt
Average sodium intake more than double the recommended daily limit for these patients, study finds
WEDNESDAY, March 8, 2017 (HealthDay News) — For Americans with high blood pressure, cutting back on salt is an important way to help keep the condition under control. Yet, new research shows that these patients are getting more salt in their diet than they did in 1999.
Between 1999 and 2012, salt (sodium) consumption rose from about 2,900 milligrams a day (mg/day) to 3,350 mg/day. That’s more than double the ideal upper limit of 1,500 mg/day of sodium recommended by the American Heart Association for people with high blood pressure (or “hypertension”).
One teaspoon of table salt contains about 2,300 mg of sodium. Salt also contains chloride, but it’s the sodium that’s concerning for heart and blood pressure problems.
Sodium is an essential nutrient that helps control water balance in the body. But too much can cause excess water to build up, increasing blood pressure, and putting a strain on the heart and blood vessels, according to the heart association.
“You really need to watch the salt in your diet, especially if you are hypertensive,” said study senior author Dr. Sameer Bansilal. He is an assistant professor of medicine at the Icahn School of Medicine at Mount Sinai in New York City.
“People who eat too much salt are more likely to have uncontrolled hypertension, and they may suffer from complications of hypertension, like heart and kidney dysfunction, and heart attack and stroke,” he said.
According to Dr. Gregg Fonarow, a professor of cardiology at the University of California, Los Angeles, “These findings question the effectiveness of interventions to reduce salt consumption among hypertensive adults.”
For the study, Bansilal and colleagues collected data on more than 13,000 men and women who took part in the U.S. National Health and Nutrition Examination Survey between 1999 and 2012. All of the participants had high blood pressure. Their average age was 60.
Daily sodium intake increased among people with high blood pressure by more than 14 percent overall from 1999 to 2012, the findings showed.
Among Hispanics and blacks, sodium consumption increased 26 percent and 20 percent, respectively. Among whites, sodium consumption increased 2 percent, the researchers found.
“Whites always had a higher salt consumption, so it’s not like they’re in a good place, it’s more like they were in a bad place and stayed there, and blacks and Hispanics caught up from being in a better place to being in a bad place as well,” Bansilal said.
People with the lowest salt consumption included those who had already had a heart attack or stroke, those taking blood pressure medications, people with diabetes, obese people and those with heart failure, he said.
“At least these people seemed to have taken the message to heart and have lowered their salt intake, so that’s reassuring,” Bansilal said.
For people without high blood pressure, U.S. dietary guidelines recommend a daily maximum of one teaspoon of salt a day (2,300 mg of sodium), Bansilal said.
Samantha Heller is senior clinical nutritionist at NYU Langone Medical Center in New York City. She said, “You may not think you are eating too much salt, but consider this: just one teaspoon of table salt has about 2,300 mg of sodium.”
And, she added, most of the sodium in your diet probably doesn’t come from your salt shaker.
“Over 75 percent of the salt we eat comes from packaged and prepared foods. Only about 15 to 20 percent comes from the salt shaker,” Heller said.
Sources of high-salt foods include highly processed, store-bought and prepared foods, such as soups, pizza, breads, sauces and cold cuts. Sodium is also in products such as baking soda, baking powder, monosodium glutamate (MSG), disodium phosphate, garlic salt, sodium benzoate and other additives, she said.
“Because some of these compounds are added to foods for shelf-life, texture and as a preservative or flavor enhancer, the food may not taste salty,” Heller said. “That does not mean that the salt content is not high.”
The World Health Organization predicts that an estimated 2.5 million deaths could be prevented each year if global salt consumption were reduced to the recommended level.
Heller suggested that “cooking from scratch at home more often is the easiest way to slash salt in our diets.”
The results of the study are scheduled to be presented March 19 at the American College of Cardiology annual meeting, in Washington, D.C. Findings presented at meetings are generally considered preliminary until published in a peer-reviewed journal.
It is clear that the sodium consumption increases as the years go on. This is due, in large to the processed food that is being done in my opinion. My advice would be to get into the habit of not adding salt into your diet, well this is a habit I have been doing for three years and it has done wonders to my health. I also Advice substituting bread with veggie or brown rice as these are a healthier way of living.
When you go to the supermarket, you’ll see labels that appeal to all kinds of consumers, from the environmentally-conscious (“organic”) to the allergic (“dairy-free”). You’ll also see a label – “kosher” – originally intended to appeal to people who choose to eat that way to honor their religion. The label means the foods have been prepared in accordance with a set of specific, intricate biblical laws that detail not only which foods people of the Jewish faith can eat, but also how the food is prepared and processed.
Apparently, plenty of folks of all religions are gravitating toward the label. According to a report citing data from the market research firm Mintel, “kosher” was the top label claim on new foods and beverages launched in 2014, with 41 percent of such products donning the tag. Why? Likely because consumers seem to believe kosher items are safer, since they are produced under stricter supervision than the basic food supply, which is overseen by government inspection. Food safety, however, has more to do with how a food is handled (cleanliness) and stored (proper cooking and storage temperatures) than a religious practice.
So what is unique about kosher foods, and how can “kosher” on the label benefit you? Here’s what we know:
You can be assured that the overseeing and certification of kosher food is done under rigorous conditions and by the use of guidelines that are never abandoned. Unlike government regulations, these are laws that will not change. Once a kosher label is placed on a food, there is no negotiation about certain characteristics of that particular product.
If you are lactose intolerant, have an allergy to dairy products or follow a vegetarian or vegan diet, you can be sure that if a product is marked “pareve” or “parve,” it absolutely does not contain any meat, milk or dairy, nor has it come in contact with such products. There is not a chance that there will be a mistake.
Kosher foods will not contain some colorants like carmine that are derived from insects, even though such additives may be considered “natural” in other products.
Kosher pareve products are permitted to contain eggs, honey and fish. These foods may not correspond with the dietary laws of Hinduism or a vegan diet, so be sure to read the ingredient list carefully.
Kosher salt is lower in sodium content than table salt. By comparison, 1 teaspoon of kosher salt contains 1,120 milligrams of sodium, while the same amount of table salt provides about 2,400 milligrams. This is not an invitation to start shaking things up at the table. The only reason kosher salt is lower in sodium is because it has a larger grain. The larger the grain, the more space it takes up, therefore kosher salt has less sodium by volume, not by weight. By weight, all forms of salt contain about the same amount of sodium. (Meat and skin of kosher poultry, however, can have four to six times as much sodium as non-kosher poultry due to the salt that’s used in the process of making them kosher.)
Interestingly, the word “kosher” means “fit.” Although kosher foods are carefully watched over and controlled, that doesn’t mean choosing kosher foods will automatically keep you fit. The “kosher” label tells us nothing about the calorie, sugar, fat or nutritional profile of a food, so try to keep the preservation of health in mind while preserving tradition.
It can be as difficult as losing weight for some people
Just like losing weight is a goal for some people, gaining weight is a goal for many others. And figuring out how to gain weight can be equally as difficult, for many different reasons. Factors like genetics, medications, stress, chronic health problems, and mental health struggles like depression, anxiety, or an eating disorder, can all make putting on weight a physical and mental challenge.
“We constantly hear about the obesity epidemic, and our society places such an emphasis on weight loss and dieting, but there are so many individuals out there who are struggling with the opposite problem,” Marla Scanzello, M.S., R.D., director of dietary service at Eating Recovery Center, tells SELF. “It is essential for [those individuals] to recognize that their needs are different and to tune out the unhelpful dieting and weight loss messages surrounding them,” Scanzello adds.
The truth is that for some people, being their healthiest self means gaining some weight. “Being underweight puts you at risk for a variety of health issues, including fragile bones, fertility issues, hair loss, a weakened immune system, fatigue, and malnutrition,” Alissa Rumsey, M.S., R.D., C.S.C.S., spokeswoman for the Academy of Nutrition and Dietetics, tells SELF.
Of course, healthy weight ranges will be different for every person. If you’re not sure what that means for you, definitely talk with your general physician or a registered dietitian. This is tricky, and what works for your friends won’t necessarily work for you, so it’s essential to do what’s right for your body and keeps you nourished, happy, and healthy.
(If you have an eating disorder, seeking help from a treatment center, or just a trusted doctor, is essential. You should not change your diet, count calories, or try to put on weight on your own before speaking with a professional who can help you come up with the right plan for you.)
If you are looking for ways to make weight gain easier, here are some tips for doing so in a healthy way.
Go get a physical.
If you don’t already know why weight gain is tough for you, it’s a good idea to see your doctor. Some chronic health conditions like hyperthyroidism and some digestive issues like Crohn’s disease can cause weight loss. You may also just have a very high metabolism, Rumsey says. Figuring out the underlying cause (if there is one) and treating that will help you reach your goals.
“Some people may lose weight during times of stress or depression and need to regain weight for optimal health,” Scanzello says. “In these cases, it may also be helpful for them to see a therapist to address the underlying emotional issues contributing to lack of appetite and/or weight loss.”
Weight problems can be a physical symptom of stress, so check in on yourself and assess your stress levels. If you realize you need to get them in check, or that you’re struggling with other things like depression or anxiety, seeing a therapist can help you sort things out.
Eat smaller meals throughout the day.
“Often it can feel overwhelming to sit down to a large plate of food, so start out by eating more frequent meals,” Rumsey suggests. “Eating every two to three hours can help you get a lot of calories in without feeling stuffed.” It can also help mitigate some of the GI discomfort you may feel. “When individuals who have lost a significant amount of weight start increasing their food intake, they often experience uncomfortable physical symptoms, such as constipation, gas, bloating, and stomach pain,” Scanzello says. It may just be more comfortable physically to spread out the extra food needed to gain weight throughout the day.
Energy-dense liquids are an easy way to take in more calories without feeling too uncomfortably full. “It is often easier to drink a lot of calories than to eat those calories via real food,” Rumsey notes. You can also pack them with vitamins and nutrients, and drink them on the go. Other calorically dense drinks can help, too. “Caloric fluids like milk and juice can also be added or used to replace fluids, such as water and diet drinks, to help meet energy needs for weight gain,” Scanzello says. Just be cautious of how much sugar you’re drinking—excess sugar can have negative health consequences, and you don’t want to fill up on sugar instead of nutrient-rich foods.
Focus on calorically dense but healthy foods.
It’s really important that you’re getting a healthy mix of nutrients, not just calories. “Weight gain due to more calories from unhealthy food sources like large amounts of salty, greasy, sugary, highly processed foods can cause other health problems down the road, including high blood pressure, high cholesterol, diabetes, and heart disease,” Rumsey says.
Also, if you’re not loading up on healthful foods, you run the risk of remaining malnourished even after putting on weight. “It is best to increase food intake with a variety of foods and balance of carbohydrates, fats, and proteins to help replenish nutritional status,” Scanzello says. She suggests focusing on energy-dense foods, such as nuts, oils, dried fruit, granola, peanut butter, and other spreads and fats.
Cut back on cardio.
Scanzello emphasizes that for some people, exercise can be dangerous until you’ve reached a certain weight. “It is best to be medically cleared for exercise if underweight,” she says. If you’ve talked to your doctor and are given the go-ahead, Rumsey says stick to strength training over cardio. “For people looking to gain weight, I recommend an exercise regimen of mostly strength training, with very little cardio,” she says. Yes, you’ll still burn some calories lifting weights, but you will also put on muscle mass. Exercising a bit may also help stimulate your appetite, giving you an extra nudge toward reaching your goals.
Most people are only familiar with loosing weight, this leave the other population unaware of how they can gain weight. This overlooking of gaining weight leads to the belief that only being over weight is a problem. However it is vital to know that being underweight is just as dangerous as being over weight. Having a small body from a young age I can attest to the fact that it is extremely difficult to gain weight in a healthy way as the popular belief is that one needs to indulge in fatty foods to accomplish such feat. This is what leads to young people having conditions such as high cholesterol.
‘Misophonia’ is a disorder that can make a person’s brain go into overdrive, researchers report
Most people can recall a time when a certain sound annoyed them — say when your office mate was repeatedly clicking his pen — but some people find such sounds utterly unbearable. And new research suggests that brain abnormalities may explain why.
People with a disorder called misophonia have an intense hatred of specific sounds, such as chewing, breathing or repeated pen clicking. These triggers can cause an immediate and strong “fight or flight” response in those with the disorder.
“I hope this will reassure sufferers,” the study’s senior author Tim Griffiths said in a news release from Newcastle University.
“I was part of the skeptical community myself until we saw patients in the clinic and understood how strikingly similar the features are,” he added. Griffiths is a professor of cognitive neurology at Newcastle University and University College London in the United Kingdom.
The researchers conducted brain scans of 20 people with misophonia. They also conducted brain scans on 22 healthy people for comparison. Among those with the condition, brain scans showed an abnormality in their emotional control mechanism that puts their brains into overdrive when they hear trigger sounds.
The scans also revealed that brain activity in people with the disorder originates from a different connectivity pattern in the frontal lobe. This area normally suppresses an abnormal reaction to sounds, the study authors explained.
In addition, the researchers found that trigger sounds had physical effects, such as increased heart rate and sweating in people with misophonia.
The findings may help eventually lead to treatments for this condition, said Griffiths. The study may also prompt researchers to look for similar changes in the brain in other disorders associated with “abnormal emotional reactions,” he said.
Study leader Sukhbinder Kumar added that “for many people with misophonia, this will come as welcome news, as for the first time we have demonstrated a difference in brain structure and function in sufferers.” Kumar is also from the Institute of Neuroscience at Newcastle University and University College London.
Kumar said people with this disorder had very similar signs and symptoms. “Yet, the syndrome is not recognized in any of the current clinical diagnostic schemes. This study demonstrates the critical brain changes as further evidence to convince a skeptical medical community that this is a genuine disorder,” he said in the news release.
“My hope is to identify the brain signature of the trigger sounds — those signatures can be used for treatment, such as for neuro-feedback for example, where people can self-regulate their reactions by looking at what kind of brain activity is being produced,” Kumar said.
The findings were published Feb. 3 in the journal Current Biology.
healthy living doesn’t have to include high expensive fitness costs
Why You’re Paying So Much to Exercise
Millennials are turning the fitness industry upside down.
On a frigid Sunday this month, Rianka Dorsainvil, a 29-year-old financial planner outside Washington, D.C., found herself running up a steep, snowy hill wearing a 20-pound vest and dragging a 215-pound man behind her.
She was paying for the privilege. The man harnessed to her was her personal trainer, who runs a studio out of his home and micromanages not just Dorsainvil’s workouts but her meals, too. She calls him the “mad scientist.”
“It’s great to have an expert pushing you in the right direction,” she said.
A growing segment of the U.S. population is making a significant sacrifice for physical fitness, and not just in sore muscles and pre-dawn wake-ups. More and more people are paying hundreds of dollars a month, or thousands a year, for personal workouts, special classes, and ever more luxurious gyms.
Dorsainvil and her husband, a technology consultant, spend about 10 percent of their monthly budget getting fit, she figures. That includes training, memberships to a gym where she starts her day at 4:30 a.m., and the bulked-up grocery bills, including supplements, that fuel all that exercise.
By contrast, the average American spends a minuscule amount on getting in shape. Almost one-fifth of Americans are health club members, and the average U.S. club dues are $54 a month, or 1.2 percent of median household income, according to the latest data from the International Health, Racquet & Sportsclub Association, or Ihrsa, the fitness industry trade group.
Even if you stick with a regular gym, though, your dues have probably been going up. Traditional health clubs held off on price increases in the years after the recession but are now feeling squeezed by rising costs and new competition robbing them of longtime members.
Thousands of boutique gyms have opened, each with a niche. Studios feature one-on-one training and group classes in CrossFit, cycling and spinning, kickboxing, barre, boot camp training, yoga, pilates, martial arts, high-intensity interval training (HIIT), indoor rock climbing, and countless others hoping to be the next fitness fad
They aren’t cheap. SoulCycle, the popular cycling studio brand, costs $34 a class, or a discounted $850 for 30 classes, in New York. Go three times a week for a year and that’s at least $4,420.
Luxury gyms are also seeing brisk business. Equinox opened 10 new clubs last year, bringing its total to 86. In New York, where a third of Equinox clubs are located, monthly memberships can start above $200 a month.
Many of the most enthusiastic exercisers are millennials, a generation that would appear least able to cover the extra costs. Weighed down by student debt and living in cities with skyrocketing rents, young urban dwellers still shell out $20 to $40 for an hourlong class and $50 to $100 or more for a personal training session.
One way they save money is disloyalty. Ihrsa estimates that 86 percent of patrons of studio gyms also visit or are members of other gyms. You could mix your SoulCycle with some equally pricey kickboxing or CrossFit, but there are also many new cheaper options. Even as Dorsainvil pays up for a trainer, her main gym costs her just $10 a month.
Hers is one of a wave of budget gyms, costing $20 or less a month, that have swept across the U.S. since the recession. The idea is to offer exercise equipment without extras. Planet Fitness, for example, has 1,200 locations in 47 states and has plans to grow to 4,000 clubs in the U.S.
While midmarket clubs barely gained members, the number of budget club members grew 69 percent in 2015 alone, Ihrsa estimated last year. Much of this growth is driven by franchising, a trend that has brought outside money to the fitness industry. Entrepreneurs who might have opened a sandwich shop are opening a franchise of Planet Fitness or Blink Fitness, which is a budget brand owned by Equinox.
Fitness was already a cutthroat industry. Clubs face a constant churn of members. About 30 percent of the people who signed up for clubs in 2014 were gone a year later, Ihrsa estimates.
“There are more former club members than there are present ones,” Stephen Tharrett, co-founder and principal of the consulting firm ClubIntel, said.
January is the most popular month to join a gym. It’s also when many clubs raise their dues, a process that risks prompting members to leave. “It’s always scary when you raise dues, because you don’t know how many members you’re going to lose,” said Bill McBride, a fitness club consultant and chief executive officer and co-founder of Active Wellness LLC, which runs more than 60 fitness facilities across the U.S.
Many clubs have no choice. Unless they constantly renovate and reinvent themselves, older clubs won’t attract new members to replace those who are leaving, McBride said. Many health clubs are also facing higher rents and rising labor costs thanks to increases in the minimum wage in many parts of the country. The arrival of new studios and budget clubs makes the competition even more intense.
“The number of health club members has been increasing,” McBride said, “but the number of clubs has been increasing exponentially more.”
Expect more clubs to close and consolidate, said ClubIntel’s Tharrett. Even studio clubs could feel squeezed. In some cities, you see “four or five different studios on the same block,” he said. “Something has to give.”
Studios have plenty of advantages. They’re designed to be social. Customers keep coming back because of personal relationships with instructors and other clients. Serious exercisers need to be constantly challenged, and personal attention makes that easier.
Studios can also make extra money off customers by selling merchandise, like T-shirts and hats, or energy snacks and drinks. With “highly specialized, tribal experiences,” Tharrett said, a studio “creates a sense of belonging.”
Still, fashions change. If customers get bored of cycling or rock climbing, there’s no membership contract to keep them from trying something new. A notorious example is the fitness chain Curves, which rapidly opened, and then shut, thousands of locations across the U.S.
In fitness studios, “the barriers to entry might be very low, but the barriers to success are very high,” said IBISWorld analyst Andrew Alvarez. Plus, “there’s only so much money you can extract out of your core demographic before your revenue flatlines.”
So far, there’s little evidence that members of studios and luxury gyms are tightening their belts. Overall, Ihrsa estimates the health club industry’s revenues jumped 6.1 percent in 2015, to $25.8 billion. Veterans of the fitness industry sound surprised that gyms’ youngest clients are acting less price-sensitive than older generations. Why are millennials willing to pay hundreds of dollars a month?
“I have no idea,” except that “they’ve made fitness a priority,” said Rick Caro, a consultant at Management Vision and former club owner with 43 years of experience.
Dorsainvil has a theory. “Our generation is a generation of multitaskers,” she said. “It’s only when we’re working out that we really get to concentrate on one thing.”
Debbie Freeman, a 35-year-old financial planner in Denver, agrees. “I use exercise as a way to pull myself away from the day-to-day grind,” said the mother of a 4-year-old and 6-year-old. “It’s the one time of the day when I can do something by myself and for myself.”
Freeman spends significantly less than Dorsainvil on exercise. She’s not interested in crowding into a group studio or meeting up in the park for a boot camp. Instead, she mostly runs outside. Her only expenses are a $20-a-month gym and the occasional entry fee for a half marathon or 10K race.
Are people who spend thousands of dollars on fitness wasting their money? Neither of the two financial planners thinks so.
If you’re meeting your retirement and other savings goals, “who am I to say you’re spending too much?” said Dorsainvil, who started her own planning firm, Your Greatest Contribution, about a year ago. “You only get one body.”
Freeman, the director of tax and financial planning at Peak Financial Advisors, has a friend who pays more than $200 a month at a CrossFit gym. “It keeps her accountable,” she said. “The money is a motivator for her to go do it.”
Whatever works for you, Freeman said. “The shape you’re in from your 30s to 50s is going to affect the shape you’re in in your 70s and 80s.” If clients need to cut their budgets, she advises them to start with alcohol or restaurants or cable.
Exercise? “That’s one of the last places I’m going to tell them to slice,” she said
Eating late at night could be more worse in your diet than you think
Late-night snack attack: There are ways to fight back
It’s worse than Dracula sucking blood, the power that cookies, candies, pies, chips and ice cream have over us after the sun goes down and the dinner dishes have been washed.
New Year’s resolutions are no match for the late-night snack attack: People who count every calorie at breakfast, faithfully avoid fast-food burgers for lunch and fix nutritious evening meals suddenly lose all resolve and find themselves face-planted in the refrigerator or snack drawer in the hours between dinner and bedtime.
This after-dinner/late-night snacking is so common, dietitians have a name for people who cave in to the evening munchies.
“We call them nighttime nibblers,” says Lisa Herzig, associate professor and director of the Dietetics and Food Administration Program at Fresno State. “They’re finding themselves all of a sudden in the kitchen and all of the good habits they’ve kind of built up so far go out the door.”
Some even refuse to face facts that they’ve sabotaged their diet, believing that the calories from the snacks they consume after dinner don’t count, Herzig says.
But oh, the calories do add up.
One bag of potato chips (about 160 calories) crunched between dinner and bedtime can undo a 42-minute after-work walk. Two chocolate-chip cookies (because who eats only one?) can wipe out an hour’s walk, packing as much as 220 calories apiece – or more – if they’re the big, gooey, home-baked kind.
Read more here: http://www.fresnobee.com/news/local/article128265804.html#storylink=cpy
For Joyce Mayhew, 42, of Clovis, her nighttime snack of choice: cereal. “Tons of bowls,” she says. And, there were bowls of popcorn and lots of cheese. “I loved cheese and leftovers.”
Before she knew it, Mayhew says, “I would double the calories I ate in the whole day at nighttime.”
A drama teacher and theater director, Mayhew turned last year to Herzig, a registered dietitian, for help to stop the snacking. She has lost 20 pounds by following the advice, which includes saving out something during the day to eat before bed “because I know I’m going to want it.”
People have emotional attachments to food, Herzig says. People eat when they’re angry, sad, lovelorn, hurt, stressed. Instead of testing your snack-control willpower, let yourself eat a small amount or substitute a less-caloric item for the salty, sweet or chocolatey-smooth item that you’re craving, she says. For example: “If you want to have a candy, take it out and pre-portion it. You can still have that familiarity.”
Mayhew says she also is following another tip from Herzig. “She told me to go to bed. Go to sleep.”
Studies have shown a possible link between sleep deprivation and obesity. When you’re tired, give into it, Herzig says. “Don’t fight through the fatigue with food because the food is going to wake you up. We don’t need to wake up. We actually need to sleep.”
And Herzig has her own method for avoiding snacks. “I am probably the slowest eater on the planet.” She takes 45 to 50 minutes to eat a meal. “I think we’re all in such a fast-paced world that we forget to savor our food.”
The Bee also asked people through Facebook for ways to curb after-dinner/late-night snacking.
Here are some of the tips:
▪ Take a long soak and read in the bathtub.
▪ “Eat about a handful of pine nuts. AMAZING to curb my appetite in the evening. They are full of protein and help you feel full, on fewer calories. Many more benefits as well.”
▪ “I have a bag of carrots in the fridge that I munch on. The crunching and chewing signal my brain that I am full (I eat far less) unlike the processed junk that I would normally turn to.”
▪ “Get braces – too much trouble to eat and clean the food stuck in them (lol).”
▪ “I don’t watch TV stations with food commercials. PBS, videos and on demand movies are good alternatives if you want to veg in front of the TV.”
▪ “One cup of hot decaf tea with honey helps when I’m hungry late at night.”
▪ “Eating nutritious organic food so the body doesn’t need to keep eating to get the nutrients it needs.”
▪ “Brushing teeth or chewing mint-flavored gum…the mint flavor makes food less desirable as it would ruin the flavor of many foods.”
And another suggestion, “romance,” got a nod of approval and a chuckle from Herzig.
The foods we eat may have a cancer triggering mechanism
Browned toast and potatoes are ‘potential cancer risk’, say food scientists
Bread, chips and potatoes should be cooked to a golden yellow colour, rather than brown, to reduce our intake of a chemical which could cause cancer, government food scientists are warning.
Acrylamide is produced when starchy foods are roasted, fried or grilled for too long at high temperatures.
The Food Standards Agency (FSA) recommends carefully following cooking instructions and avoiding browning.
However, Cancer Research UK said the link was not proven in humans.
The FSA also says potatoes and parsnips should not be kept in the fridge.
This is because sugar levels rise in the vegetables at low temperatures, potentially increasing the amount of acrylamide produced during cooking.
Acrylamide is present in many different types of food and is a natural by-product of the cooking process.
The highest levels of the substance are found in foods with high starch content which have been cooked above 120C, such as crisps, bread, breakfast cereals, biscuits, crackers, cakes and coffee.
It can also be produced during home cooking, when high-starch foods – such as potatoes, chips, bread and parsnips – are baked, roasted, grilled or fried at high temperatures.
When bread is grilled to make toast, for example, this causes more acrylamide to be produced. The darker the colour of the toast, the more acrylamide is present.
During the browning process, the sugar, amino acids and water present in the bread combine to create colour and acrylamide – as well as flavour and aromas.
The Food Standards Agency says it is not clear exactly how much acrylamide can be tolerated by people, but it does believe that we are eating too much of it.
So it is advising people to make small changes to the way they cook and prepare food, including:
Go for a golden yellow colour when toasting, frying, baking, or roasting starchy foods such as potatoes, bread and root vegetables
Don’t keep raw potatoes in the fridge – store them in a cool, dark place above 6C instead
Follow the cooking instructions carefully when heating oven chips, pizzas, roast potatoes and parsnips
Eat a healthy, balanced diet that includes five portions of vegetables and fruit per day as well as starchy carbohydrates
What’s the risk?
Research in animals has shown that the chemical is toxic to DNA and causes cancer – so scientists assume the same is true in people, although as yet there is no conclusive evidence.
The possible effects of acrylamide exposure include an increased lifetime risk of cancer and effects on the nervous and reproductive systems.
But whether or not acrylamide causes these effects in humans depends upon the level of exposure – and some are not convinced that there is any real danger to public health.
David Spiegelhalter, professor for the public understanding of risk at Cambridge University, said there was no estimate of the current harm caused by acrylamide or the benefit from a reduction.
He said: “Even adults with the highest consumption of acrylamide would need to consume 160 times as much to reach a level that might cause increased tumours in rats.”
Smoking exposes people to three to four times more acrylamide than non-smokers because the chemical is present in tobacco smoke.
As well as advising the public, the Food Standards Agency is also working with industry to reduce acrylamide in processed food.
And there has been some progress – between 2007 and 2015, it found evidence of an average 30% reduction in acrylamide across all products in the UK.
Steve Wearne, director of policy at the Food Standards Agency, said most people were not aware that acrylamide even existed.
“We want our campaign to highlight the issue so that consumers know how to make the small changes that may reduce their acrylamide consumption whilst still eating plenty of starchy carbohydrates and vegetables as recommended in government healthy eating advice.
“Although there is more to know about the true extent of the acrylamide risk, there is an important job for government, industry and others to do to help reduce acrylamide intake.”
Emma Shields, health information officer from Cancer Research UK, acknowledges that acrylamide in food could be linked to cancer – but she says the link is not clear and consistent in humans.
“To be on the safe side, people can reduce their exposure by following a normal healthy, balanced diet – which includes eating fewer high calorie foods like crisps, chips and biscuits, which are the major sources of acrylamide.”
She said there was many other well-established risk factors for cancer “like smoking, obesity and alcohol which all have a big impact on the number of cancer cases in the UK”.
Whether Acrylamide does affect our health and expose us to cancer it is always good to ensure we stay on the safe side. Normally the foods that are said to produce acrylamide are deemed to be lowered in terms of their consumption.
Healthy living requires lots of exercise as that is linked to less aging in your cells
Too much sitting, too little exercise may accelerate biological aging
Older women with low physical activity and 10 hours of daily sit time had even ‘older’ cells
Researchers at University of California San Diego School of Medicine report that elderly women who sit for more than 10 hours a day with low physical activity have cells that are biologically older by eight years compared to women who are less sedentary.
The study, publishing online January 18 in the American Journal of Epidemiology, found elderly women with less than 40 minutes of moderate-to-vigorous physical activity per day and who remain sedentary for more than 10 hours per day have shorter telomeres — tiny caps found on the ends of DNA strands, like the plastic tips of shoelaces, that protect chromosomes from deterioration and progressively shorten with age.
As a cell ages, its telomeres naturally shorten and fray, but health and lifestyle factors, such as obesity and smoking, may accelerate that process. Shortened telomeres are associated with cardiovascular disease, diabetes and major cancers.
“Our study found cells age faster with a sedentary lifestyle. Chronological age doesn’t always match biological age,” said Aladdin Shadyab, PhD, lead author of the study with the Department of Family Medicine and Public Health at UC San Diego School of Medicine.
Shadyab and his research team believe they are the first to objectively measure how the combination of sedentary time and exercise can impact the aging biomarker.
Nearly 1,500 women, ages 64 to 95, participated in the study. The women are part of the larger Women’s Health Initiative (WHI), a national, longitudinal study investigating the determinants of chronic diseases in postmenopausal women. The participants completed questionnaires and wore an accelerometer on their right hip for seven consecutive days during waking and sleeping hours to track their movements.
“We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day, the national recommended guideline,” said Shadyab. “Discussions about the benefits of exercise should start when we are young, and physical activity should continue to be part of our daily lives as we get older, even at 80 years old.”
Shadyab said future studies will examine how exercise relates to telomere length in younger populations and in men.
As we keep seeing along the years that the human body is not only required to have exercise but it actually needs exercise in order for it to work optimally. Most studies seem to have a common theme about this topic of exercise and health. It is evident that each of us sets at least 30 minutes a day for exercises as a commitment. In the condition I had exercise proved to be a must as far as my recovery was concerned. Now I apply exercises daily to ensure the momentum. Remember it does have to be a long rigorous workout: moderate exercises at different times of the day do the trick.
Calorie restriction seems to be a way to longer lifespan
Monkeys that eat less live longer after all, University of Wisconsin study finds
Monkeys that eat less than normal live longer and are healthier than other monkeys, meaning the same is likely true for humans, according to a new study by scientists at UW-Madison and the National Institute on Aging.
The institutions teamed up to look at why their previous, separate studies yielded contradictory results. Monkeys put on restricted diets in Madison saw benefits in survival and warding off disease, but similar monkeys at the federal institute in Baltimore, Maryland, did not.
The discrepancy raised questions about whether caloric restriction, found to increase lifespan in yeast, worms, flies and mice, could do the same in primates, including people.
Now, after combining data and comparing notes, the two groups of scientists found that the UW-Madison conclusions hold true overall, they reported Tuesday in the journal Nature Communications.
“Reducing calorie intake improves health and survival,” said Rozalyn Anderson, a UW-Madison associate professor of medicine involved in the study. “What you eat and how much you eat will affect how you age.”
The cooperative analysis led to a new proposition, however. The level of caloric restriction necessary to extend life and improve health, initially thought to be 30 percent below a normal diet, might be considerably less. Researchers hope additional studies can pinpoint the amount.
“Is it 10 percent? It is 15?” Anderson said. “Maybe a little bit of food intake reduction is good enough.”
That premise stemmed from differences in how the studies at UW-Madison and the aging institute have been conducted. The institutions run the only long-term studies of caloric restriction in rhesus monkeys, considered good models of human biology.
The university’s study, started in 1989, involved 76 monkeys. The aging institute’s study, which began in 1987, enrolled 121 monkeys. Many of the monkeys have died naturally over the years, but the studies continue.
Both groups of scientists fed half of their monkeys less than normal. But in Madison, the food has been higher in fat and sugar, and monkeys on regular diets have been more free-fed. The university’s study didn’t initiate caloric restriction until monkeys were adults, but the aging institute started some monkeys on special diets when they were young.
At the aging institute, monkeys on regular diets didn’t eat much more than those whose caloric restriction started as adults. The body weight of monkeys on regular diets and special diets didn’t vary much.
That made it seem like eating fewer calories didn’t help the monkeys. But when both groups of monkeys at the aging institute were compared with those at the university, where food intake and weight among the groups differed more, it became clear that eating less prolongs life and improves health.
Another finding from the new analysis is that caloric restriction in monkeys is beneficial in adulthood but not when started at a young age, which is different from what had been found in mice.
Rhesus monkeys generally live 26 years, but those on the restricted diets live about 28 years, which translates to a gain of about six years for humans, Anderson said.
Rates of cancer, diabetes, heart disease and other conditions are more than twice as high among monkeys on regular diets than those on restricted diets, she said.
Among the 10 monkeys from the UW-Madison that are still alive, eight have been on restricted diets, with the oldest one nearly 36 years old, said Ricki Colman, a senior scientist at the Wisconsin National Primate Research Center, involved in the study. In the aging institute study, the oldest monkey is 43.
A caloric restriction study in people, based at Washington University in St. Louis, found that eating less than normal appeared to lower the risk of cardiovascular disease and make people more sensitive to insulin.
But the study, in which people aimed to cut daily calorie intake by 25 percent over two years but achieved only a 12 percent reduction, did not find metabolic benefits identified in animal studies, according a report published in 2015 in the Journal of Gerontology: Medical Sciences.
The goal of the UW-Madison study is to better understand how the aging process increases the risk for disease, with the potential to identify new targets to prevent disease, Anderson said.
“When we can figure out what (caloric restriction) is doing, that will inform what is creating disease vulnerability in aging,” she said.
The studies reveal that restricting calorie intake increases llifespans of monkeys and people. Studies also reveled that restricting diet from a young age depicted negative results on the monkeys,this could be due to the fact that at a young age we are all required to have enough food to fuel our bodies for us to function well. So as we grow older we merely need to consume foods that are not only healthy but not those are small in portions as our bodies have accumulated a lot already. The calorie deficient is also an element used in loosing weight.