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IN THIS ISSUE:
  • Antibacterial Soaps Raising Dioxin Levels

    A chemical ingredient in antibacterial soaps may be increasing levels of dioxin toxins in a Minnesota lake.

  • Sensible Sunning for Vit D

    We all know that too much time in the sun can lead to sun damage and increase the risk of skin cancer. But, how much is enough for adequate vitamin D levels?

  • Light Summer Menus

    It is time to lighten up in the kitchen. Here are some tips to help keep you cool in the kitchen while also cutting calories.

  • Honey Facts

    What’s your honey knowledge? Here’s a quiz to see what you know about one of nature’s natural sweeteners.

  • Seasonal Allergies
  • Two Hormone Imbalances That Could Be Keeping You Fat

    If the numbers on your scale keep creeping up despite your best efforts to slim down, you might wonder what’s not working. But the truth is simple-diet and exercise isn’t always enough in the fight against fat-because, believe it or not, several common hormone imbalances can undermine even the most dedicated attempt to lose weight. [...]

  • Eating for Athletic Performance

    Consuming the right combination of carbs, proteins, and fats at just the right time can help boost performance.

  • Chocolate May Help Cardio Health

    Eating a little chocolate everyday, especially dark chocolate, may help improve cardiovascular health.

  • Toxic Cadmium in Kids’ Jewelry

    Well it’s not lead, but it may be worse. Toxic cadmium is being found in jewelry made for children manufactured in China.

Antibacterial Soaps Raising Dioxin Levels

Posted Jan 31, 2011

Levels of dioxins associated with an antibacterial agent used in hand soaps, deodorants, dishwashing liquids and other consumer products have increased markedly in Lake Pepin, a University of Minnesota study shows.

The dioxins are derived from triclosan, which the university says has been linked to disruptions of hormonal function and may play a role in the evolution of bacterial resistance to antibiotics. The Food and Drug Administration is looking into its safety.

In a study appearing online in the journal Environmental Science and Technology, researchers from the university’s Institute of Technology found that over the past three decades, the levels of the four dioxins derived from triclosan have risen by 200 percent to 300 percent. All other dioxin levels, meanwhile, have declined by 73 percent to 90 percent.

In earlier research, university civil engineering professor William Arnold and a colleague discovered that triclosan, when exposed to sunlight, generated a specific suite of four dioxins.

In the current study, spearheaded by former university student Jeff Buth, researchers examined sediment core samples from Lake Pepin, a widening of the Mississippi River southeast of the Twin Cities.

The cores, which contain a 50-year record of pollutant accumulation, were analyzed for triclosan, the four dioxins derived from it, and the entire family of dioxin chemicals.

“In the deepest part of the sediment, there is no triclosan and these dioxins are

not present,” Arnold said. “Once triclosan was introduced, a record of triclosan and these four dioxins appears in the sediment.”

In use for four decades, triclosan was added to commercial liquid hand soap in 1987, and by 2001, about 76 percent of commercial liquid hand soaps contained it. About 96 percent of triclosan from consumer products goes down residential drains, and much of it eventually reaches wastewater treatment plants.

It is not completely removed during that stage, and when treated wastewater is released into rivers, sunlight converts some of the triclosan into dioxins.

Triclosan and the dioxins then end up in Lake Pepin sediments by sticking to organic particles, which sink in the calmer waters of the lake.

Arnold said neither the toxicity of the dioxins derived from triclosan nor the extent of the dioxins distribution in the environment is well understood.

Asked what message consumers should take from the study, he said, “It’s up to them to decide if they should be alarmed or not. If they are, the message is, read the labels on the products they buy.”

He didn’t recommend Lake Pepin anglers alter fish consumption based on the study.

“These compounds aren’t driving fish-consumption advisories, but it’s always good to follow fish-consumption advisories,” he said.

The study was a collaboration involving researchers at the University of Minnesota, Pace Analytical in Minneapolis, the Science Museum of Minnesota and Virginia Tech.

Dennis Lien can be reached at 651-228-5588.

Editor’s note: Purchase regular soap. It cleans and removes dirt and bacteria from hands just as well.

To see more of the Pioneer Press, or to subscribe to the newspaper, go to http://www.twincities.com.

Copyright © 2010, Pioneer Press, St. Paul, Minn.

Distributed by McClatchy-Tribune Information Services.

Levels of dioxins associated with an antibacterial agent used in hand soaps, deodorants, dishwashing liquids and other consumer products have increased markedly in Lake Pepin, a University of Minnesota study shows.

The dioxins are derived from triclosan, which the university says has been linked to disruptions of hormonal function and may play a role in the evolution of bacterial resistance to antibiotics. The Food and Drug Administration is looking into its safety.

In a study appearing online in the journal Environmental Science and Technology, researchers from the university's Institute of Technology found that over the past three decades, the levels of the four dioxins derived from triclosan have risen by 200 percent to 300 percent. All other dioxin levels, meanwhile, have declined by 73 percent to 90 percent.

In earlier research, university civil engineering professor William Arnold and a colleague discovered that triclosan, when exposed to sunlight, generated a specific suite of four dioxins.

In the current study, spearheaded by former university student Jeff Buth, researchers examined sediment core samples from Lake Pepin, a widening of the Mississippi River southeast of the Twin Cities.

The cores, which contain a 50-year record of pollutant accumulation, were analyzed for triclosan, the four dioxins derived from it, and the entire family of dioxin chemicals.

"In the deepest part of the sediment, there is no triclosan and these dioxins are

not present," Arnold said. "Once triclosan was introduced, a record of triclosan and these four dioxins appears in the sediment."

In use for four decades, triclosan was added to commercial liquid hand soap in 1987, and by 2001, about 76 percent of commercial liquid hand soaps contained it. About 96 percent of triclosan from consumer products goes down residential drains, and much of it eventually reaches wastewater treatment plants.

It is not completely removed during that stage, and when treated wastewater is released into rivers, sunlight converts some of the triclosan into dioxins.

Triclosan and the dioxins then end up in Lake Pepin sediments by sticking to organic particles, which sink in the calmer waters of the lake.

Arnold said neither the toxicity of the dioxins derived from triclosan nor the extent of the dioxins distribution in the environment is well understood.

Asked what message consumers should take from the study, he said, "It's up to them to decide if they should be alarmed or not. If they are, the message is, read the labels on the products they buy."

He didn't recommend Lake Pepin anglers alter fish consumption based on the study.

"These compounds aren't driving fish-consumption advisories, but it's always good to follow fish-consumption advisories," he said.

The study was a collaboration involving researchers at the University of Minnesota, Pace Analytical in Minneapolis, the Science Museum of Minnesota and Virginia Tech.

Dennis Lien can be reached at 651-228-5588.

Editor's note: Purchase regular soap. It cleans and removes dirt and bacteria from hands just as well.

To see more of the Pioneer Press, or to subscribe to the newspaper, go to http://www.twincities.com.

Copyright © 2010, Pioneer Press, St. Paul, Minn.

Distributed by McClatchy-Tribune Information Services.

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Sensible Sunning for Vit D

Posted July 17, 2010

If the sun burned out and all the cows died, pretty soon we’d all be walking around with rickets.

Happily, the sun is still shining – that’s pretty much a given in this heat – and the pastures are still populated with grazing bovines. But rickets is still making a slight comeback, particularly among infants and young children. The journal Pediatrics estimates 70 percent of American children are D-ficient. Not to the point of complications but still enough to get the attention of the medical profession.

Rickets is just the most obvious of the complications from a vitamin D deficiency, which means that you are getting less than the 400 IU Recommended Daily Allowance, or RDA. That’s not much: 20 minutes in the sun produces up to 20,000 IU of D.

Other symptoms of vitamin D deficiency occurring in young people, adults and seniors include “achy bones, achy joints, muscle fatigue and muscle weakness,” says Dr. Steven Joyal, vice president of scientific affairs and medical development for the Life Extension Foundation in Fort Lauderdale, Fla. “They are somewhat unspecific, but all are signs of a vitamin D deficiency.”

But wait, there’s more. According to the National Institutes of Health’s Office of Dietary Supplements, vitamin D also prevents certain cancers; prevents diabetes, hypertension, glucose intolerance and multiple sclerosis; wards off osteoporosis (with calcium) in older adults and “modulates neuromuscular and immune function and reduction of inflammation” (in other words, colds, fever and flu).

There are also studies that indicate D-deficient diets are associated with lactose intolerance and milk allergies.

Vitamin D comes to humans in dairy products, fatty fish (salmon, catfish, tuna), broccoli, mushrooms and, mainly, sunshine. That’s why it’s called “the sunshine vitamin.” But over the years, we’ve reduced our milk intake because of alarms about animal fat, we’ve cut down on salmon because of mercury levels, and broccoli, parsley and mushrooms, well, “That’s what food eats,” as one disgruntled 12-year old boy was recently heard to say at the dinner table.

And as for that sunshine, just one word: melanoma.

Skin cancer is the most common form of cancer in the U.S., according to the Skin Cancer Foundation. More than 3.5 million cases in 2 million people are diagnosed each year (melanoma has a tendency to recur if not successfully treated). One in five Americans will develop skin cancer.

Each year, there are more new skin-cancer cases than there are cases of cancers of the breast, prostate, lung and colon – combined. The incidence of melanoma is rising faster than any of the seven other leading causes of cancer. One person dies of melanoma every hour.

Our educated cultural response has been to shield our vulnerable skin – and all of it is vulnerable – from the sun’s rays with sunblock and sunscreens (see sidebar). Those chemicals, even the least expensive ones, are very effective in reducing the amounts of harmful UVA and UVB sunlight that penetrates the skin, some by as much as 97 percent. But there is little argument that those chemicals also reduce the amount of vitamin D that’s produced by the skin.

Vitamin D production is stimulated when ultraviolet light B – UVB – is absorbed in the skin. But when it’s blocked, the production goes down.

Dangerously so? “There’s a lot of discussion in the medical community,” Joyal says.

Dr. Bess Dawson-Hughes, director of the Bone Metabolism Laboratory at Tufts University, told The Boston Globe that “10 minutes a day of sun exposure to the face and arms without sunblock protection” is enough to trigger vitamin D production without increasing skin-cancer risk. In his book The UV Advantage, Dr. Michael F. Holick at Boston University recommends “five to 15 minutes a day a few days a week” of sunlight exposure.

The idea is to not overdo it.

“A tan is a sign of sun damage; it’s the body’s reaction to sunlight as it tries to protect the skin from the sun,” Joyal says. “The idea of a ‘safe tan’ is a myth.”

“We know that 90 percent of skin cancers are caused by the sun and that the sun and tanning booths are known and documented human carcinogens,” says Dr. Mona Gohara, assistant clinical professor at the Department of Dermatology at the Yale School for Medicine.

Gohara believes it’s best not to take the risk of going out in the sun without sunscreen. “UVA and UVB are still coming through even if you are being diligent with sunscreen.”

And being diligent means this: “You are supposed to put on, which very few people do, the equivalent of a shot glass of sunscreen over your entire body every two hours.”

Gohara says she advises patients who are worried about being D deficient to “get tested (for vitamin D levels) so you know what you’re dealing with. If you are deficient, supplement your vitamin D with supplements and through your dietary intake, but do this so you are not giving yourself the extra risk of skin cancer by exposing yourself to the sun.

“A happy compromise,” Gohara says, “is to not live under a rock, go outside and enjoy your life but apply sunscreen diligently and avoid the sun when it’s at its highest and be aware that vitamin D is important for your health and supplement it if you need to.”

D-lightful.

SUN PROTECTION FACTS

Know the terms:

UVA: long-wave ultraviolet rays from the sun.

UVB: short-wave ultraviolet rays.

Dr. Steven Joyal points out the difference between two products used to control the effects of the sun’s rays on the skin.

Sunblock: “Uses a physical agent like zinc oxide or titanium dioxide to physically block the rays of the sun.” These compounds deflect UV rays, which can cause wrinkles, premature aging and skin cancer.

Sunscreen: “Sunscreens are chemical agents that bind with the skin and tend to absorb the energy of the sunlight. They tend to break down in the skin after a while.” Sunscreens protect against UVA and UVB rays.

The line on tanning booths:

Dr. Mona Gohara says that “tanning booth (salons) advertise that they give vitamin D, but that’s complete bunk because 95 percent of the time tanning booths give you UVA, which gives you an immediate tan so you look a little bit browner, or redder in some cases. UVB is what’s required for vitamin D production.”

If the sun burned out and all the cows died, pretty soon we'd all be walking around with rickets.

Happily, the sun is still shining - that's pretty much a given in this heat - and the pastures are still populated with grazing bovines. But rickets is still making a slight comeback, particularly among infants and young children. The journal Pediatrics estimates 70 percent of American children are D-ficient. Not to the point of complications but still enough to get the attention of the medical profession.

Rickets is just the most obvious of the complications from a vitamin D deficiency, which means that you are getting less than the 400 IU Recommended Daily Allowance, or RDA. That's not much: 20 minutes in the sun produces up to 20,000 IU of D.

Other symptoms of vitamin D deficiency occurring in young people, adults and seniors include "achy bones, achy joints, muscle fatigue and muscle weakness," says Dr. Steven Joyal, vice president of scientific affairs and medical development for the Life Extension Foundation in Fort Lauderdale, Fla. "They are somewhat unspecific, but all are signs of a vitamin D deficiency."

But wait, there's more. According to the National Institutes of Health's Office of Dietary Supplements, vitamin D also prevents certain cancers; prevents diabetes, hypertension, glucose intolerance and multiple sclerosis; wards off osteoporosis (with calcium) in older adults and "modulates neuromuscular and immune function and reduction of inflammation" (in other words, colds, fever and flu).

There are also studies that indicate D-deficient diets are associated with lactose intolerance and milk allergies.

Vitamin D comes to humans in dairy products, fatty fish (salmon, catfish, tuna), broccoli, mushrooms and, mainly, sunshine. That's why it's called "the sunshine vitamin." But over the years, we've reduced our milk intake because of alarms about animal fat, we've cut down on salmon because of mercury levels, and broccoli, parsley and mushrooms, well, "That's what food eats," as one disgruntled 12-year old boy was recently heard to say at the dinner table.

And as for that sunshine, just one word: melanoma.

Skin cancer is the most common form of cancer in the U.S., according to the Skin Cancer Foundation. More than 3.5 million cases in 2 million people are diagnosed each year (melanoma has a tendency to recur if not successfully treated). One in five Americans will develop skin cancer.

Each year, there are more new skin-cancer cases than there are cases of cancers of the breast, prostate, lung and colon - combined. The incidence of melanoma is rising faster than any of the seven other leading causes of cancer. One person dies of melanoma every hour.

Our educated cultural response has been to shield our vulnerable skin - and all of it is vulnerable - from the sun's rays with sunblock and sunscreens (see sidebar). Those chemicals, even the least expensive ones, are very effective in reducing the amounts of harmful UVA and UVB sunlight that penetrates the skin, some by as much as 97 percent. But there is little argument that those chemicals also reduce the amount of vitamin D that's produced by the skin.

Vitamin D production is stimulated when ultraviolet light B - UVB - is absorbed in the skin. But when it's blocked, the production goes down.

Dangerously so? "There's a lot of discussion in the medical community," Joyal says.

Dr. Bess Dawson-Hughes, director of the Bone Metabolism Laboratory at Tufts University, told The Boston Globe that "10 minutes a day of sun exposure to the face and arms without sunblock protection" is enough to trigger vitamin D production without increasing skin-cancer risk. In his book The UV Advantage, Dr. Michael F. Holick at Boston University recommends "five to 15 minutes a day a few days a week" of sunlight exposure.

The idea is to not overdo it.

"A tan is a sign of sun damage; it's the body's reaction to sunlight as it tries to protect the skin from the sun," Joyal says. "The idea of a 'safe tan' is a myth."

"We know that 90 percent of skin cancers are caused by the sun and that the sun and tanning booths are known and documented human carcinogens," says Dr. Mona Gohara, assistant clinical professor at the Department of Dermatology at the Yale School for Medicine.

Gohara believes it's best not to take the risk of going out in the sun without sunscreen. "UVA and UVB are still coming through even if you are being diligent with sunscreen."

And being diligent means this: "You are supposed to put on, which very few people do, the equivalent of a shot glass of sunscreen over your entire body every two hours."

Gohara says she advises patients who are worried about being D deficient to "get tested (for vitamin D levels) so you know what you're dealing with. If you are deficient, supplement your vitamin D with supplements and through your dietary intake, but do this so you are not giving yourself the extra risk of skin cancer by exposing yourself to the sun.

"A happy compromise," Gohara says, "is to not live under a rock, go outside and enjoy your life but apply sunscreen diligently and avoid the sun when it's at its highest and be aware that vitamin D is important for your health and supplement it if you need to."

D-lightful.

SUN PROTECTION FACTS

Know the terms:

UVA: long-wave ultraviolet rays from the sun.

UVB: short-wave ultraviolet rays.

Dr. Steven Joyal points out the difference between two products used to control the effects of the sun's rays on the skin.

Sunblock: "Uses a physical agent like zinc oxide or titanium dioxide to physically block the rays of the sun." These compounds deflect UV rays, which can cause wrinkles, premature aging and skin cancer.

Sunscreen: "Sunscreens are chemical agents that bind with the skin and tend to absorb the energy of the sunlight. They tend to break down in the skin after a while." Sunscreens protect against UVA and UVB rays.

The line on tanning booths:

Dr. Mona Gohara says that "tanning booth (salons) advertise that they give vitamin D, but that's complete bunk because 95 percent of the time tanning booths give you UVA, which gives you an immediate tan so you look a little bit browner, or redder in some cases. UVB is what's required for vitamin D production."

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Light Summer Menus

Posted July 12, 2010

Summer rules! Time to wind down, wear shorts on weekdays, dine outside and declare a free zone away from all the fuss.

Foods lighten up, too. Summer issues a new crop of restaurant menus featuring more salads, grilled entrees, cold soups, frozen drinks and fruit for dessert.

The problem is that “light and fresh” don’t always mean light in fat and calories.

Easy on the toppings

Beware of the summer salad “blockbusters.” Many huge entree salads aren’t a slam dunk for summer dieters, so check Web site nutrition information for the big chain restaurants. Many weigh in around 1,000 calories.

Anywhere you dine, stop and do the mental math: High-fat ingredients add about 100 calories per ounce. So chances are when you pile on the cheese, fried chicken, croutons, bacon bits and salad dressing, you’ve probably eaten more calories than a large burger and fries.

Remember that the principal ingredients in a salad are supposed to be fresh, raw vegetables, which are low in calories and a good source of fiber to keep you feeling full. Pick veggies in lots of different colors to contribute a wide variety of nutrients to your diet.

Add a total of three to four ounces of lean proteins such as hard-cooked egg, grilled chicken or steak, steamed shrimp, seared tuna or deli-sliced roast beef, turkey or ham. Accessorize with a few nuts or a small amount of grated Parmesan or crumbled goat cheese.

Creativity inspires

What’s really refreshing to see is a bumper crop of culinary creativity in the salad category.

Cheryl Orlansky, dietitian and spokeswoman for the Georgia Dietetic Association, likes what’s on the menu at Metro Fresh in Midtown.

“To help plan, I check their daily specials online before I go. For example, English peas and black-eyed peas in a salad with mint from their garden with a little feta cheese and lemon zest with olive oil.”

Orlansky also likes Metro Fresh’s version of spaghetti and meatballs, which turns the dish into sort of a salad. “Instead of pasta, they use julienned zucchini and yellow squash topped with marinara and meatballs. There’s lots of creativity here.”

Summer menu savvy

Look for menus that take advantage of summer’s bountiful harvest of low-calorie, nutrient-rich produce, including tomatoes, cucumbers, field peas, peaches, basil and all kinds of berries. Did you know that the vitamin C in produce is essential for building collagen for healthy skin?

Don’t be fooled by the fire. Grilled meats and fish are often slathered with butter or oil, so request that your order be brushed lightly with oil. Orlansky likes what’s going on at the wood-fired grill at Fuego Mundo, a South American-inspired restaurant in Sandy Springs.

“It’s easy to eat well here. Pick a protein, such as tilapia, tuna, sea bass, honey citrus salmon, chicken, chicken sausage, steak, lamb or tofu. Then you choose your veggie sides such as plantains, rice, quinoa or black beans. You can go vegan, vegetarian or full-on carnivore at this fun spot.”

Summer soups. Avoid cream-based cold soups, and go for choices chock-full of vegetables such as gazpacho. Fruit soups, from melon to strawberry, are delicious and nutritious.

Cool calories. Instead of ice cream or gelato, you’ll save hundreds of calories per serving by choosing fresh fruit sorbets or frozen desserts made with low-fat or fat-free milk. Many of those trendy frozen yogurt outlets make versions with fat-free milk, but watch the toppings. Choose fresh fruit when possible, and skip the crushed candies. (Milk and muscle note: A study in the June issue of Medicine and Science in Sport and Exercise reports that women who drank two glasses of fat-free milk a day after their workouts improved muscle tone and lost more fat.)

Think about your drink. Pina coladas may be popular poolside cocktails, but the high calorie content really doesn’t pair well with a bikini! Count 400 calories per eight ounces of a pina colada, margarita or fruit daiquiri. Look for the new “skinny” mixers made with no-calorie sweeteners such as sucralose or stevia. Or for less than 100 calories per eight ounces, choose a light beer, vodka and soda with a spritz of fruit juice, or a rum and diet cola.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolynonei l.com.

Summer rules! Time to wind down, wear shorts on weekdays, dine outside and declare a free zone away from all the fuss.

Foods lighten up, too. Summer issues a new crop of restaurant menus featuring more salads, grilled entrees, cold soups, frozen drinks and fruit for dessert.

The problem is that "light and fresh" don't always mean light in fat and calories.

Easy on the toppings

Beware of the summer salad "blockbusters." Many huge entree salads aren't a slam dunk for summer dieters, so check Web site nutrition information for the big chain restaurants. Many weigh in around 1,000 calories.

Anywhere you dine, stop and do the mental math: High-fat ingredients add about 100 calories per ounce. So chances are when you pile on the cheese, fried chicken, croutons, bacon bits and salad dressing, you've probably eaten more calories than a large burger and fries.

Remember that the principal ingredients in a salad are supposed to be fresh, raw vegetables, which are low in calories and a good source of fiber to keep you feeling full. Pick veggies in lots of different colors to contribute a wide variety of nutrients to your diet.

Add a total of three to four ounces of lean proteins such as hard-cooked egg, grilled chicken or steak, steamed shrimp, seared tuna or deli-sliced roast beef, turkey or ham. Accessorize with a few nuts or a small amount of grated Parmesan or crumbled goat cheese.

Creativity inspires

What's really refreshing to see is a bumper crop of culinary creativity in the salad category.

Cheryl Orlansky, dietitian and spokeswoman for the Georgia Dietetic Association, likes what's on the menu at Metro Fresh in Midtown.

"To help plan, I check their daily specials online before I go. For example, English peas and black-eyed peas in a salad with mint from their garden with a little feta cheese and lemon zest with olive oil."

Orlansky also likes Metro Fresh's version of spaghetti and meatballs, which turns the dish into sort of a salad. "Instead of pasta, they use julienned zucchini and yellow squash topped with marinara and meatballs. There's lots of creativity here."

Summer menu savvy

Look for menus that take advantage of summer's bountiful harvest of low-calorie, nutrient-rich produce, including tomatoes, cucumbers, field peas, peaches, basil and all kinds of berries. Did you know that the vitamin C in produce is essential for building collagen for healthy skin?

Don't be fooled by the fire. Grilled meats and fish are often slathered with butter or oil, so request that your order be brushed lightly with oil. Orlansky likes what's going on at the wood-fired grill at Fuego Mundo, a South American-inspired restaurant in Sandy Springs.

"It's easy to eat well here. Pick a protein, such as tilapia, tuna, sea bass, honey citrus salmon, chicken, chicken sausage, steak, lamb or tofu. Then you choose your veggie sides such as plantains, rice, quinoa or black beans. You can go vegan, vegetarian or full-on carnivore at this fun spot."

Summer soups. Avoid cream-based cold soups, and go for choices chock-full of vegetables such as gazpacho. Fruit soups, from melon to strawberry, are delicious and nutritious.

Cool calories. Instead of ice cream or gelato, you'll save hundreds of calories per serving by choosing fresh fruit sorbets or frozen desserts made with low-fat or fat-free milk. Many of those trendy frozen yogurt outlets make versions with fat-free milk, but watch the toppings. Choose fresh fruit when possible, and skip the crushed candies. (Milk and muscle note: A study in the June issue of Medicine and Science in Sport and Exercise reports that women who drank two glasses of fat-free milk a day after their workouts improved muscle tone and lost more fat.)

Think about your drink. Pina coladas may be popular poolside cocktails, but the high calorie content really doesn't pair well with a bikini! Count 400 calories per eight ounces of a pina colada, margarita or fruit daiquiri. Look for the new "skinny" mixers made with no-calorie sweeteners such as sucralose or stevia. Or for less than 100 calories per eight ounces, choose a light beer, vodka and soda with a spritz of fruit juice, or a rum and diet cola.

Carolyn O'Neil is a registered dietitian and co-author of "The Dish on Eating Healthy and Being Fabulous!" E-mail her at carolyn@carolynonei l.com.

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Honey Facts

Posted June 29, 2010

We do requests at Nutrition Quiz, and loyal reader Ellen Johnson of Sacramento, Calif., implores us to feature raw honey. Hey, we are The Sacramento Bee, so Ellen’s wish is granted.

1. One tablespoon of honey contains 60 calories. How does that compare to 1 tablespoon of granulated sugar?

a) 12 more calories than sugar

b) 12 fewer calories than sugar

c) Same number of calories as sugar

2. According to Columbia University Health Services, why do most people use a smaller amount of honey as a sweetener, compared with sugar?

a) They worry about caloric intake and weight gain.

b) Honey is harder to digest than sugar.

c) Honey is sweeter and more dense than sugar.

3. True or false: Most vegans permit themselves to eat honey, even though it comes from bees.

4. According to a 1993 study in the journal Surgery, the topical use of honey can help which condition?

a) Gout

b) Gangrene

c) Gingivitis

5. True or false: You should not give a child under 12 months honey because of the risk of infant botulism.

6. What is one reason for a darker-hued honey?

a) Heat and indoor storage time

b) Honey cultivated in southern climes

c) Darker-colored bees

ANSWERS: 1: a; 2: c; 3: false; 4: b; 5: true; 6: a

Sources: thedailyplate.com; goaskalice.columbia.edu; www.mayoclinic.com.

Read more: http://www.sacbee.com/2010/04/25/2699264/nutrition-quiz-042510.html#ixzz0mXd1y35b

We do requests at Nutrition Quiz, and loyal reader Ellen Johnson of Sacramento, Calif., implores us to feature raw honey. Hey, we are The Sacramento Bee, so Ellen's wish is granted.

1. One tablespoon of honey contains 60 calories. How does that compare to 1 tablespoon of granulated sugar?

a) 12 more calories than sugar

b) 12 fewer calories than sugar

c) Same number of calories as sugar

2. According to Columbia University Health Services, why do most people use a smaller amount of honey as a sweetener, compared with sugar?

a) They worry about caloric intake and weight gain.

b) Honey is harder to digest than sugar.

c) Honey is sweeter and more dense than sugar.

3. True or false: Most vegans permit themselves to eat honey, even though it comes from bees.

4. According to a 1993 study in the journal Surgery, the topical use of honey can help which condition?

a) Gout

b) Gangrene

c) Gingivitis

5. True or false: You should not give a child under 12 months honey because of the risk of infant botulism.

6. What is one reason for a darker-hued honey?

a) Heat and indoor storage time

b) Honey cultivated in southern climes

c) Darker-colored bees



ANSWERS: 1: a; 2: c; 3: false; 4: b; 5: true; 6: a

Sources: thedailyplate.com; goaskalice.columbia.edu; www.mayoclinic.com.

Read more: http://www.sacbee.com/2010/04/25/2699264/nutrition-quiz-042510.html#ixzz0mXd1y35b

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Seasonal Allergies

By Chris D. Meletis, ND

Millions of people suffer year around from environmental allergens, yet there is a definitive surge during the spring and summer seasons. According to the scientific research, there has been a strong and growing prevalence of allergic rhinitis over the last couple of decades. I can also attest to this increased prevalence by the number of patients I see with this problem in clinical practice. The number of people who suffer from seasonal allergies also is reflected in the billion-dollar industry of prescription and over the counter drugs to control allergic symptoms.

There are some interesting observations that have been documented in the medical literature relative to risk of allergic rhinitis that presents with allergy induced inflamed runny or stuffy, itchy nose and sneezing. Research has indicated that individuals who live in higher pollution regions, have a family history of allergies, who were fed formula or food early in infancy, who were born during peak allergy season and who received antibiotics at an early age have an increased risk of developing seasonal allergies (Table 1).

TABLE 1. Factors Associated with Higher Risk of Seasonal Allergies1-2
  • Living in high pollution region
  • Higher socioeconomic status
  • Family history of allergies
  • Being the firstborn
  • Children fed formula or food early in infancy
  • Being born during peak allergy season
  • Exposure to cigarette smoke first year of life
  • Non caucasian
  • Come from a smaller family
  • Did not go to daycare center at early age
  • Received antibiotics at early age for childhood infections
Proactive Stance

It is important to proactively tackle allergic symptoms before the avalanche of symptoms cascades throughout the mucous membranes including the eyes, nose, throat and sinuses. Individuals that suffer from environmental allergens also know all too well that the risk for developing secondary health concerns is all too real and include: sinusitis and sinus infections, middle ear infections and fluid accumulation, bronchitis and asthma.

Clinically there are four steps that I implement with all my patients with allergic rhinitis.
1. Minimize exposures
2. Control histamine levels naturally
3. Enhance mucous membrane resistance
4. Lessen inflammation

Minimize Exposures

The microscopic pollen released by trees, grasses and weeds or molds and mildews and animal dander are common culprits for those of us who are nasally challenged.

Minimizing exposure is critical-total burden is the real factor. Many people can get away with a quick passing exposure for a few moments, yet anything other than one's personal threshold will start a cascade of events that can have long-lasting consequences for hours, days and sometimes weeks. So try to incorporate the following simple ways to help keep exposure to a minimum.
  • Keep your home's doors and windows closed.
  • Use the air conditioner rather than opening a window.
  • Limit outdoor activity, particularly in the morning (5 AM to 10 AM) and mid-evening.
  • Keep track of pollen counts in your area and don't exercise outside during your allergen peak.
  • Don't go outside more than necessary on windy days.
  • Keep your car windows up and sunroof closed and keep air on re-circulate while driving.
  • Shower prior to going to bed including your hair, because pollen will collect on you throughout the day.
  • Change your clothes after being outside, otherwise you will contaminate your inner sanctum.
Controlling Histamine Levels Naturally

What all allergies have in common is the antigen (allergen) stimulation of two related cell types: mast cells and basophils. Mast cells line the blood vessels in the connective tissue of the lungs, inner eyelids, gut, ear, nose, throat and skin. Basophils are a type of white blood cell. Both mast cells and basophils are full of granules of histamine and other allergic chemical mediators. When allergen/antigens in the blood contact mast cells or basophils in sufficient numbers, a burst of histamine and other allergic mediators is released into the bloodstream. It is the histamine and other allergic mediators that trigger the misery of allergic reaction: runny, itchy nose and sneezing, watery, itchy red eyes, tickling and itching in ears, nose and throat, skin rash, headache, asthma, etc.

A number of natural substances that can help ameliorate this process are of interest to allergy sufferers. Quercetin is a powerful inhibitor of antigen-stimulated histamine release from basophils and mast cells, even at low levels (5-50 micromoles, or 1.51-15.1 mcg/ml). Unlike most anti-allergy substances, quercetin is highly effective at inhibiting histamine release during both the first and second stage of basophil histamine release.

The anti-inflammatory effects of quercetin might be due to inhibition of the production and activity of leukotrienes and prostaglandins, and inhibition of histamine release by basophils and mast cells.7 Preliminary evidence suggests that quercetin inhibits antigen-stimulated histamine release from mast cells of patients with allergic rhinitis.

Enhance Mucous Membrane Resistance

The first and most important way to protect your mucous membranes from irritation other than avoidance to unnecessary exposure is to maintain proper hydration. This can be as simple as drinking at least a minimum of 64 ounces of clear fluids per day and limiting caffeine intake. Moist membranes are more resilient and less likely to become irritated. Additionally, if you have sufficient hydration, a quick flow of mucus from the nasal passages or tearing of the eyes can naturally rid the body of the burdensome exposure more efficiently opposed to allowing it to cozy up to your mucous membranes for long term mast and basophil stimulation.

The next important step in protecting your mucous membranes is to ensure that you are immunocompetent to the best of your individual capacity. This is where EpiCor can play a significant role, as it has been shown to increase natural killer cells, phagocytosis, enhance your CD4/CD8 ratio and most importantly for this conversation enhance your sIgA. It is this immune coating of your mucous membranes that protect against foreign substances and helps prevent the spread of infection that can readily occur with ongoing irritation and longstanding presence of mucus. As I share with my patients, the human body is moist and warm, and with excess mucus, we become a "human petri dish," which serves as the host of opportunistic infections.

The immune properties of EpiCor have also been shown to help directly with allergies. In a double-blind, placebo-controlled trial, subjects were given either EpiCor (1,000 mg) or placebo for 5 weeks. At the end of 5 weeks, the salivary sIgA increased while the serum IgE decreased. Though not reaching full statistical significance due to the nature of this pilot trial, this was a strong trend. These results helped confirm the findings of a previous trial supporting the efficacy of EpiCor. On the other hand, the decreased serum IgE suggests the important immune balancing effects of this substance.

Since this trial was conducted in the spring when allergies are a problem for many people, one would expect serum IgE to increase, since this immune parameter is associated with allergies. This was seen in the controls. However, in the EpiCor group, the levels stayed nearly at baseline, giving laboratory confirmation of the subjects reporting fewer allergy problems than usual. This was also reflected in a standardized questionnaire showing fewer health complaints with the EpiCor group. It was also observed that cytokine profiles were shifting in the EpiCor group-from Th1 (pro-inflammatory) to Th2 (pro-adaptive) and vice versa-again demonstrating the immune balancing properties of EpiCor.

A study published in the journal Urologic Nursing confirms EpiCor's immune-enhancing effects. In the new randomized, double-blind, placebo-controlled clinical trial, researchers studied 116 people recently vaccinated against the flu. Subjects received either daily supplements of EpiCor (500 mg) or a placebo. The University of Michigan scientists collected data on the subjects at the study's start and after six and 12 weeks.

The researchers found that the subjects given EpiCor experienced significantly fewer cold and flu symptoms and significantly shorter duration of symptoms, compared to subjects taking the placebo. Among the 116 study participants, those who did have symptoms experienced a reduction in the duration of symptoms by 14 percent after taking EpiCor. The overall occurrence of cold and flu symptoms was reduced by 21 percent in the EpiCor group10

Lessen Inflammation

It is essential to control inflammation when it comes to allergic response, to avoid the "itis" factor. Whether it is rhinitis, sinusitis, pharyngitis from post nasal drip, or bronchitis, the "itis" designates inflammation of the particular body part. Inflammation furthers the irritation of the tissues and in the case of the airway, it also further narrows it, making it hard to breathe and increasing congestion.

The use of bromelain has demonstrated its clinical utility over the years to help ameliorate inflammatory symptoms. When taken on an empty stomach approximately 40 percent of the bromelain is absorbed into the bloodstream intact.11 Bromelain stimulates the production and release of anti-inflammatory prostaglandins (PGs), while simultaneously reducing the production and release of proinflammatory PGs.12

Vitamin C is a natural antihistamine. It both prevents histamine release and increases the detoxification of histamine. A study found that taking 2,000 mg of vitamin C daily lowered blood histamine levels 38 percent in healthy adults in just one week. People with low levels of plasma vitamin C seem to have higher levels of histamine, so ongoing use of vitamin C to achieve sustained levels clinically appears to optimize the overall benefits.13

Conclusion

It is absolutely essential to become proactive at the first sign of allergic symptoms. In an ideal world, one will have the correct supplements on hand, so that a strong offense to protect the body's mucous membranes can begin before the full speed of the allergic cascade is underway. Some simple approaches include consuming a formula with the synergistic ingredients of quercetin, bromelain and vitamin C, optimizing immune health with EpiCor, and minimizing exposure to allergens, a strategy that can strengthen the health of allergy sufferers.

References

1.Skoner DP. Allergic rhinitis: definition, epidemiology, pathophysiology, detection, and diagnosis. J Allergy Clin Immunol. 2001;108:S2-8.
2.Rosenwasser LJ. Treatment of allergic rhinitis. Am J Med. 2002;113:17S-24S.
3.Pearce, F, et al Mucosal mast cells III. Effect of quercetin and other flavonoids on antigen-induced histamine secretion from rat intestinal mast cells. J Allergy Clin Immunol. 73 (1984): 819-23.
4.Middleton, E. et al Quercetin: an inhibitor of antigen-induced human basophil histamine release. J Immunol. 127 (1981): 546-50.
5.Foreman J. Mast cells and the actions of flavonoids. J Allergy Clin Immunol. 1984;73: 769-73.
6.Middleton E, et. al. The effects of plant flavonoids on mammalian cells: implications for inflammation, heart disease and cancer. Pharmacol Rev. 2000;52: 673-751.
7.Anon. Quercetin. Alt Med Rev. 1998;3:140-3.
8.Otsuka H, Inaba M, Fujikura T, Kunitomo M. Histochemical and functional characteristics of metachromatic cells in the nasal epithelium in allergic rhinitis: studies of nasal scrapings and their dispersed cells. J Allergy Clin Immunol. 1995;96:528-36.
9.Unpublished study.
10.Moyad MA, Robinson LE, Zawada ET, Jr, Kittelsrud JM, Chen DG, Reeves SG, Weaver SE. Effects of a Modified Yeast Supplement on Cold/Flu Symptoms. Urologic Nursing. February 2008;28(1): 50-55.
11.Taussig S. The mechanism of the physiological action of bromelain. Med Hypoth. 1980; 99-104.
12.Kelly G. Bromelain: A literature review and discussion of its therapeutic applications. Alt Med Rev. 1996;243-57.
13.Johnston C, et al. Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis. J Am Coll Nutr. 1992; II:172-76.

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Two Hormone Imbalances That Could Be Keeping You Fat

If the numbers on your scale keep creeping up despite your best efforts to slim down, you might wonder what’s not working. But the truth is simple-diet and exercise isn’t always enough in the fight against fat-because, believe it or not, several common hormone imbalances can undermine even the most dedicated attempt to lose weight.

Hypothyroidism – a condition in which your body doesn’t generate enough thyroid hormone-is one of the most common hidden culprits behind stubborn weight gain. In fact, research suggests that even very modest increases in serum TSH concentrations-higher levels of which indicate that your thyroid is underactive – may be associated with those few extra pounds.

Fortunately, the solution for a sluggish thyroid gland is often as easy as getting a little extra iodine, low levels of which are often implicated in hypothyroidism. A simple iodine sufficiency test can help you to assess your dosage needs – and optimal levels can usually be achieved with a quality iodine supplement (such as Iodoral) within six months of use.

The stress hormone cortisol is another common weight loss roadblock. During a stressful event, your adrenal glands release cortisol as part of your body’s natural "fight or flight" response. Under normal circumstances, your cortisol levels begin to drop once the stressful event has passed. But, in cases of prolonged stress this natural balancing act can fail, resulting in chronically elevated levels of this stress hormone-with a number of negative consequences, especially where your weight is concerned.

Chronically elevated cortisol levels are linked to both metabolic syndrome and the accumulation of dangerous visceral fat-the dense "belly fat" that envelops your internal organs, increasing inflammation and raising your risk of both diabetes and heart disease. Meanwhile, stress can sabotage your weight loss efforts in other ways, such as triggering overeating and suppressing critical fat-burning hormones.

Stress may be one of your single worst enemies in the quest for a smaller waistline-but more often than not, it’s impossible to avoid. That’s why "adaptogens" – resistance-boosting compounds that can help your body weather the daily storm of stress-are some of the most essential supplements you can take. Botanicals like Eleutherococcus senticosus, Manchurian thorn tree (Aralia manchurica), astragalus (Astragalus membranaceus), ashwagandha (Withania somnifera) root, and Schisandra chinensis are among the most powerful adaptogens nature has to offer-with studies showing that they can both support your adrenals and balance elevated cortisol levels, safely and effectively.

You can find potent extracts of all of these adaptogenic herbs as part of a single liquid formula called AdaptaPhase I. This combination of adaptogens pairs perfectly with a formula like Cortisol Control – a daily supplement that harnesses the benefits of a special patented form of ashwagandha in combination with an anxiety-fighting blend of Magnolia officinalis and Phellodendron amurense-to deliver maximum stress protection.

References:

1. Fox CS, Pencina MJ, D’Agostino RB, Murabito JM, Seely EW, Pearce EN, Vasan RS. Relations of thyroid function to body weight: cross-sectional and longitudinal observations in a community-based sample. Arch Intern Med. 2008 Mar 24;168(6):587-92.

2. Mann JN, Thakore JH. Melancholic depression and abdominal fat distribution: a mini-review. Stress. 1999 Aug;3(1):1-15.

3. Anagnostis P, Athyros VG, Tziomalos K, Karagiannis A, Mikhailidis DP. Clinical review: The pathogenetic role of cortisol in the metabolic syndrome: a hypothesis. J Clin Endocrinol Metab. 2009 Aug;94(8):2692-701.

4. Epel ES. Psychological and metabolic stress: a recipe for accelerated cellular aging? Hormones (Athens). 2009 Jan-Mar;8(1):7-22.

5. Upton R, ed. Schisandra Berry: Analytical, quality control, and therapeutic monograph. Santa Cruz, CA: American Herbal Pharmacopoeia 1999;1-25.

6. Lee S, Kim DH, Jung JW, et al. Schizandra chinensis and Scutellaria baicalensis counter stress behaviors in mice. Phytother Res 2007 Dec;21(12):1187-92.

7. Martinez B, Staba EJ. The physiological effects of Aralia, Panax and Eleutherococcus on exercised rats. Jpn J Pharmacol 1984 Jun;35(2):79-85.

If the numbers on your scale keep creeping up despite your best efforts to slim down, you might wonder what's not working. But the truth is simple-diet and exercise isn't always enough in the fight against fat-because, believe it or not, several common hormone imbalances can undermine even the most dedicated attempt to lose weight.

Hypothyroidism - a condition in which your body doesn't generate enough thyroid hormone-is one of the most common hidden culprits behind stubborn weight gain. In fact, research suggests that even very modest increases in serum TSH concentrations-higher levels of which indicate that your thyroid is underactive - may be associated with those few extra pounds.

Fortunately, the solution for a sluggish thyroid gland is often as easy as getting a little extra iodine, low levels of which are often implicated in hypothyroidism. A simple iodine sufficiency test can help you to assess your dosage needs - and optimal levels can usually be achieved with a quality iodine supplement (such as Iodoral) within six months of use.

The stress hormone cortisol is another common weight loss roadblock. During a stressful event, your adrenal glands release cortisol as part of your body's natural "fight or flight" response. Under normal circumstances, your cortisol levels begin to drop once the stressful event has passed. But, in cases of prolonged stress this natural balancing act can fail, resulting in chronically elevated levels of this stress hormone-with a number of negative consequences, especially where your weight is concerned.

Chronically elevated cortisol levels are linked to both metabolic syndrome and the accumulation of dangerous visceral fat-the dense "belly fat" that envelops your internal organs, increasing inflammation and raising your risk of both diabetes and heart disease. Meanwhile, stress can sabotage your weight loss efforts in other ways, such as triggering overeating and suppressing critical fat-burning hormones.

Stress may be one of your single worst enemies in the quest for a smaller waistline-but more often than not, it's impossible to avoid. That's why "adaptogens" - resistance-boosting compounds that can help your body weather the daily storm of stress-are some of the most essential supplements you can take. Botanicals like Eleutherococcus senticosus, Manchurian thorn tree (Aralia manchurica), astragalus (Astragalus membranaceus), ashwagandha (Withania somnifera) root, and Schisandra chinensis are among the most powerful adaptogens nature has to offer-with studies showing that they can both support your adrenals and balance elevated cortisol levels, safely and effectively.

You can find potent extracts of all of these adaptogenic herbs as part of a single liquid formula called AdaptaPhase I. This combination of adaptogens pairs perfectly with a formula like Cortisol Control - a daily supplement that harnesses the benefits of a special patented form of ashwagandha in combination with an anxiety-fighting blend of Magnolia officinalis and Phellodendron amurense-to deliver maximum stress protection.

References:

1. Fox CS, Pencina MJ, D'Agostino RB, Murabito JM, Seely EW, Pearce EN, Vasan RS. Relations of thyroid function to body weight: cross-sectional and longitudinal observations in a community-based sample. Arch Intern Med. 2008 Mar 24;168(6):587-92.

2. Mann JN, Thakore JH. Melancholic depression and abdominal fat distribution: a mini-review. Stress. 1999 Aug;3(1):1-15.

3. Anagnostis P, Athyros VG, Tziomalos K, Karagiannis A, Mikhailidis DP. Clinical review: The pathogenetic role of cortisol in the metabolic syndrome: a hypothesis. J Clin Endocrinol Metab. 2009 Aug;94(8):2692-701.

4. Epel ES. Psychological and metabolic stress: a recipe for accelerated cellular aging? Hormones (Athens). 2009 Jan-Mar;8(1):7-22.

5. Upton R, ed. Schisandra Berry: Analytical, quality control, and therapeutic monograph. Santa Cruz, CA: American Herbal Pharmacopoeia 1999;1-25.

6. Lee S, Kim DH, Jung JW, et al. Schizandra chinensis and Scutellaria baicalensis counter stress behaviors in mice. Phytother Res 2007 Dec;21(12):1187-92.

7. Martinez B, Staba EJ. The physiological effects of Aralia, Panax and Eleutherococcus on exercised rats. Jpn J Pharmacol 1984 Jun;35(2):79-85.

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Eating for Athletic Performance

Posted June 16, 2010

Are athletes different? If you’re active enough in your sport to be called an athlete, or if you compete on any level at all, do you need to eat differently?

The answer: you may not need different nutrition, but you do have to give your body what it needs. That may require something different from the regular diet of a non-active person. Any athlete, whether Masters, league or elite, must regard their body as a payoff machine. If you have a good amount of fiber in your system, but not enough protein to get through a game – you won’t have enough physical energy to compete for very long, though you’ll be just great in the bathroom. Or, let’s say you’re more athletic than an actual athlete, and you plan on a long and leisurely hike on the following morning – do you eat carbs or protein the night before? Should you take supplements before or after a workout or training session?

An athlete’s diet should be specific to the way the body is going to be used. There should also be some attention paid to timing. For example, if you’re running a long race, like a marathon, you want to spend the week before eating a lot of carbs in order to train your muscles to store carbohydrates better. But they have to be the right kind of carbs; the long storage, slow burning ones. A candy bar will give you a big burst of energy, then let you crash because you’ve burned up all that carb energy fast. A pasta dinner the night before the race will provide slow burning carbs to be used for energy while you run mile after mile.

But if you do a power sport, such as a team game with lots of running and jumping, or sprints on your feet or a bike, you need more protein. Protein provides the muscles with the nutrients they need to keep working hard and fast. There are a number of ways to get the needed protein to your tissues; the main two methods are eating animals, and taking supplements. There are benefits to both. If you eat high quality creature protein – chicken breasts, tuna fish, turkey legs – your body will absorb these natural protein sources easily. If, on the other hand, you get your protein from supplements, it may not always be in a form your body can fully use. Some imported nutrients may be full of impurities or not high enough in quality to be absorbed by the body. You may have to take different brands of supplements until you find the one that works for you. But to have your body obey your desires in a competition, training session or conditioning workout, it’s best to combine both natural and bottled proteins.

Suppose you know that creatine will allow your body to work harder for a longer period of time, so you want to feed it to your muscles. However, a pound of steak contains only about two grams of creatine, and you want to more of this protein to be absorbed by, and stored in, your muscles for a game the following day. The best way to get it into your muscles is with a combination of a natural source (animal products), amino acids (essentially predigested proteins that will make creatine) and a supplement of creatine itself. With the combination, your muscles will absorb more creatine than they would with any one element alone.

This is why experts know that nutritionally, vitamins and minerals are better absorbed when they are taken with natural sources of the supplement. Eat some fruit and take some vitamin C at the same time, and more of the pill form of the vitamin will be absorbed.

You can learn a lot of nutritional information from other athletes or from studying nutrition. But the most important thing to remember is that everyone’s body is different, includign yours. You may load up perfectly on carbs and still bonk at mile 19. Or you can stuff yourself with protein and still get tired during a hard hitting game. Maybe you could last long enough to win with a poor diet when you were younger, but your protein needs changed over the years. You think your athletic ability has deteriorated – when in fact, all you need to do is to give your body what it now needs. That’s why it’s a good idea to do what most Olympic level athletes do: keep a food, training and competition diary. If you ate a lot of roma tomatoes for dinner, then did good the next day, write down how you do the next time you eat roma tomatoes. If your diary shows that those tomatoes have a good effect on your athletic ability, you’ll know more about how to feed your body.

Pay attention to your diet, to what you eat and when, and your results will improve more than you ever thought possible.

Wina Sturgeon is the editor of the online magazine Adventure Sports Weekly (adventuresportsweekly.com). For the latest in training and workout information, go to: adventuresportsweekly.com.

© 2010, Adventure Sports Weekly (adventuresportsweekly.com)

Distributed by McClatchy-Tribune Information Services.

Are athletes different? If you're active enough in your sport to be called an athlete, or if you compete on any level at all, do you need to eat differently?

The answer: you may not need different nutrition, but you do have to give your body what it needs. That may require something different from the regular diet of a non-active person. Any athlete, whether Masters, league or elite, must regard their body as a payoff machine. If you have a good amount of fiber in your system, but not enough protein to get through a game - you won't have enough physical energy to compete for very long, though you'll be just great in the bathroom. Or, let's say you're more athletic than an actual athlete, and you plan on a long and leisurely hike on the following morning - do you eat carbs or protein the night before? Should you take supplements before or after a workout or training session?

An athlete's diet should be specific to the way the body is going to be used. There should also be some attention paid to timing. For example, if you're running a long race, like a marathon, you want to spend the week before eating a lot of carbs in order to train your muscles to store carbohydrates better. But they have to be the right kind of carbs; the long storage, slow burning ones. A candy bar will give you a big burst of energy, then let you crash because you've burned up all that carb energy fast. A pasta dinner the night before the race will provide slow burning carbs to be used for energy while you run mile after mile.

But if you do a power sport, such as a team game with lots of running and jumping, or sprints on your feet or a bike, you need more protein. Protein provides the muscles with the nutrients they need to keep working hard and fast. There are a number of ways to get the needed protein to your tissues; the main two methods are eating animals, and taking supplements. There are benefits to both. If you eat high quality creature protein - chicken breasts, tuna fish, turkey legs - your body will absorb these natural protein sources easily. If, on the other hand, you get your protein from supplements, it may not always be in a form your body can fully use. Some imported nutrients may be full of impurities or not high enough in quality to be absorbed by the body. You may have to take different brands of supplements until you find the one that works for you. But to have your body obey your desires in a competition, training session or conditioning workout, it's best to combine both natural and bottled proteins.

Suppose you know that creatine will allow your body to work harder for a longer period of time, so you want to feed it to your muscles. However, a pound of steak contains only about two grams of creatine, and you want to more of this protein to be absorbed by, and stored in, your muscles for a game the following day. The best way to get it into your muscles is with a combination of a natural source (animal products), amino acids (essentially predigested proteins that will make creatine) and a supplement of creatine itself. With the combination, your muscles will absorb more creatine than they would with any one element alone.

This is why experts know that nutritionally, vitamins and minerals are better absorbed when they are taken with natural sources of the supplement. Eat some fruit and take some vitamin C at the same time, and more of the pill form of the vitamin will be absorbed.

You can learn a lot of nutritional information from other athletes or from studying nutrition. But the most important thing to remember is that everyone's body is different, includign yours. You may load up perfectly on carbs and still bonk at mile 19. Or you can stuff yourself with protein and still get tired during a hard hitting game. Maybe you could last long enough to win with a poor diet when you were younger, but your protein needs changed over the years. You think your athletic ability has deteriorated - when in fact, all you need to do is to give your body what it now needs. That's why it's a good idea to do what most Olympic level athletes do: keep a food, training and competition diary. If you ate a lot of roma tomatoes for dinner, then did good the next day, write down how you do the next time you eat roma tomatoes. If your diary shows that those tomatoes have a good effect on your athletic ability, you'll know more about how to feed your body.

Pay attention to your diet, to what you eat and when, and your results will improve more than you ever thought possible.

Wina Sturgeon is the editor of the online magazine Adventure Sports Weekly (adventuresportsweekly.com). For the latest in training and workout information, go to: adventuresportsweekly.com.

© 2010, Adventure Sports Weekly (adventuresportsweekly.com)

Distributed by McClatchy-Tribune Information Services.

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Chocolate May Help Cardio Health

Posted June 13, 2010

Hamburg (dpa) – Eating a little chocolate every day seems to reduce the risk of cardiovascular disease, according to a team of German scientists.

The researchers have produced a study that builds on evidence that chocolate, especially dark chocolate, can lower your risk of suffering a heart attack or stroke by 39 per cent, albeit if taken in very small amounts.

The study was careful to caution against eating too much chocolate, however.

The study’s lead author, Brian Buijsse of the German Institute of Human Nutrition, recommended replacing sugary or high-fat snacks with small amounts of chocolate.

Buijsse added, “Dark chocolate exhibits the greatest effects, milk chocolate fewer, and white chocolate no effects.”

The results, published in the European Heart Journal, showed chocolate consumption appears to lower cardiovascular disease risk, in part through reducing blood pressure.

The inverse association may be stronger for stroke than for heart attacks, the German scientists said. But they cautioned that further research is needed, in particular randomized trials.

In the eight-year study, dietary intake, including chocolate, and blood pressure were assessed in 19,357 participants aged 35 to 65 years free of myocardial infarction (MI) and stroke and not using blood pressure medication. The trials were conducted in association with the Potsdam arm of the European Prospective Investigation into Cancer and Nutrition.

The test subjects answered questionnaires asking about their diet and exercise habits. The subjects who consumed an average of 7.5 grams of chocolate a day had a significantly lower incidence of heart attack or stroke than those who consumed much less chocolate, an average of 1.7 grams a day.

Hamburg (dpa) - Eating a little chocolate every day seems to reduce the risk of cardiovascular disease, according to a team of German scientists.

The researchers have produced a study that builds on evidence that chocolate, especially dark chocolate, can lower your risk of suffering a heart attack or stroke by 39 per cent, albeit if taken in very small amounts.

The study was careful to caution against eating too much chocolate, however.

The study's lead author, Brian Buijsse of the German Institute of Human Nutrition, recommended replacing sugary or high-fat snacks with small amounts of chocolate.

Buijsse added, "Dark chocolate exhibits the greatest effects, milk chocolate fewer, and white chocolate no effects."

The results, published in the European Heart Journal, showed chocolate consumption appears to lower cardiovascular disease risk, in part through reducing blood pressure.

The inverse association may be stronger for stroke than for heart attacks, the German scientists said. But they cautioned that further research is needed, in particular randomized trials.

In the eight-year study, dietary intake, including chocolate, and blood pressure were assessed in 19,357 participants aged 35 to 65 years free of myocardial infarction (MI) and stroke and not using blood pressure medication. The trials were conducted in association with the Potsdam arm of the European Prospective Investigation into Cancer and Nutrition.

The test subjects answered questionnaires asking about their diet and exercise habits. The subjects who consumed an average of 7.5 grams of chocolate a day had a significantly lower incidence of heart attack or stroke than those who consumed much less chocolate, an average of 1.7 grams a day.



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Toxic Cadmium in Kids’ Jewelry

Posted June 7, 2010

LOS ANGELES – Federal regulators announced another recall of children’s jewelry with high levels of the toxic metal cadmium Monday, also saying they’ve expanded their investigation in an effort to keep dangerous items off store shelves in the first place.

A spokesman for the U.S. Consumer Product Safety Commission told The Associated Press its inspectors at 10 of the nation’s largest ports are now screening children’s jewelry – typically imported from China – for cadmium.

“Our surveillance and detection program has now been expanded” through the use of special guns that shoot X-rays into jewelry to estimate how much cadmium each item might contain, spokesman Scott Wolfson said.

Word of increased scrutiny came as the agency announced the voluntary recall of about 19,000 “Best Friends” charm bracelet sets made in China and sold exclusively at the jewelry and accessories store Claire’s, which has more than 3,000 stores in North America and Europe.

Agency scientists confirmed independent test results that were reported by AP in January, which showed high levels of cadmium in the “Best Friends” bracelet.

The recall pertains only to such items previously sold at Claire’s; several days after AP’s initial investigation became public, the chain said it would immediately stop selling the item.

While the CPSC does not release its results, testing done for the AP revealed that bracelets sold at Claire’s contained up to 91 percent cadmium by weight, and shed alarming amounts during a test that examined how much cadmium children might be exposed to if they accidentally swallow the charms.

“Cadmium is toxic if ingested by children and can cause adverse health effects,” the agency said in its recall announcement. Medical research shows that cadmium in high levels is a known carcinogen and can harm kidneys and bones.

Consumers should take away from children the bracelets, which were sold for about $12, and return them to Claire’s for a replacement or refund, according to the announcement.

The CPSC identified the manufacturer as Dae Yeon Industries Corp., of China.

As part of its announcement in January that it was pulling the item from store shelves, the chain released a statement saying the items were safe, but that the decision was made “out of an abundance of caution.” On Monday, Claire’s did not immediately respond to a request for comment, including why it had waited four months to agree to a recall for the “Best Friends” bracelets it had sold in the year before the AP story.

Monday’s recall was the third prompted by AP’s investigation. Before this year, no consumer product in the United States had been recalled because of cadmium.

Representatives of jewelry importers and manufacturers have rejected the idea that children’s metal jewelry is unsafe. Michael Gale, the executive director of the Fashion Jewelry and Accessories Trade Association, has told several state legislatures that are considering strict limits on cadmium in jewelry that if those laws pass, it might be impossible to put any lower-priced children’s jewelry on stores shelves where those laws apply.

LOS ANGELES - Federal regulators announced another recall of children's jewelry with high levels of the toxic metal cadmium Monday, also saying they've expanded their investigation in an effort to keep dangerous items off store shelves in the first place.

A spokesman for the U.S. Consumer Product Safety Commission told The Associated Press its inspectors at 10 of the nation's largest ports are now screening children's jewelry - typically imported from China - for cadmium.

"Our surveillance and detection program has now been expanded" through the use of special guns that shoot X-rays into jewelry to estimate how much cadmium each item might contain, spokesman Scott Wolfson said.

Word of increased scrutiny came as the agency announced the voluntary recall of about 19,000 "Best Friends" charm bracelet sets made in China and sold exclusively at the jewelry and accessories store Claire's, which has more than 3,000 stores in North America and Europe.

Agency scientists confirmed independent test results that were reported by AP in January, which showed high levels of cadmium in the "Best Friends" bracelet.

The recall pertains only to such items previously sold at Claire's; several days after AP's initial investigation became public, the chain said it would immediately stop selling the item.

While the CPSC does not release its results, testing done for the AP revealed that bracelets sold at Claire's contained up to 91 percent cadmium by weight, and shed alarming amounts during a test that examined how much cadmium children might be exposed to if they accidentally swallow the charms.

"Cadmium is toxic if ingested by children and can cause adverse health effects," the agency said in its recall announcement. Medical research shows that cadmium in high levels is a known carcinogen and can harm kidneys and bones.

Consumers should take away from children the bracelets, which were sold for about $12, and return them to Claire's for a replacement or refund, according to the announcement.

The CPSC identified the manufacturer as Dae Yeon Industries Corp., of China.

As part of its announcement in January that it was pulling the item from store shelves, the chain released a statement saying the items were safe, but that the decision was made "out of an abundance of caution." On Monday, Claire's did not immediately respond to a request for comment, including why it had waited four months to agree to a recall for the "Best Friends" bracelets it had sold in the year before the AP story.

Monday's recall was the third prompted by AP's investigation. Before this year, no consumer product in the United States had been recalled because of cadmium.

Representatives of jewelry importers and manufacturers have rejected the idea that children's metal jewelry is unsafe. Michael Gale, the executive director of the Fashion Jewelry and Accessories Trade Association, has told several state legislatures that are considering strict limits on cadmium in jewelry that if those laws pass, it might be impossible to put any lower-priced children's jewelry on stores shelves where those laws apply.

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