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IN THIS ISSUE:

3 Fats to Focus On

Posted October 22, 2012

Getting the right amount of fat from the right sources will not only ensure your food doesn’t taste like cardboard, but also can help you lose stubborn pounds. Add these three fats to your diet and reap the nutritional benefits:

Omega-3 Fatty Acids

These may protect against cardiovascular disease, but getting sufficient omega-3s is tough. You’d have to eat salmon three times a week to get 500 milligrams per day of O-3s – the amount needed to reap the heart benefits.

Try: 3 ounces cooked salmon, 1 can sardines (3.75 ounces) in oil, or 1 ounce walnuts (about 14 halves).

Polyunsaturated Fatty Acids (PUFAs)

These fats tend to be liquid at room temperature, like oils. PUFAs can help reduce the risk for type 2 diabetes and heart disease by helping improve cholesterol.

Try: 1 tablespoon safflower, corn, sunflower, soy, cottonseed, peanut, or other vegetable or nut oil, 1 ounce dry-roasted sunflower seeds.

Monounsaturated Fatty Acids (MUFAs)

Eating this form of unsaturated fat can help improve cholesterol levels and may steady blood sugar.

Try: 1/4 avocado, 10 large green olives, 1 tablespoon peanut butter.

For more nutrition tips and information, check out WomensHealthMag.com or pick up a copy of Women’s Health magazine, on newsstands now.

(For more workout tips and information, check out WomensHealthMag.com or pick up a copy of Women

Getting the right amount of fat from the right sources will not only ensure your food doesn't taste like cardboard, but also can help you lose stubborn pounds. Add these three fats to your diet and reap the nutritional benefits:

Omega-3 Fatty Acids

These may protect against cardiovascular disease, but getting sufficient omega-3s is tough. You'd have to eat salmon three times a week to get 500 milligrams per day of O-3s - the amount needed to reap the heart benefits.

Try: 3 ounces cooked salmon, 1 can sardines (3.75 ounces) in oil, or 1 ounce walnuts (about 14 halves).

Polyunsaturated Fatty Acids (PUFAs)

These fats tend to be liquid at room temperature, like oils. PUFAs can help reduce the risk for type 2 diabetes and heart disease by helping improve cholesterol.

Try: 1 tablespoon safflower, corn, sunflower, soy, cottonseed, peanut, or other vegetable or nut oil, 1 ounce dry-roasted sunflower seeds.

Monounsaturated Fatty Acids (MUFAs)

Eating this form of unsaturated fat can help improve cholesterol levels and may steady blood sugar.

Try: 1/4 avocado, 10 large green olives, 1 tablespoon peanut butter.

For more nutrition tips and information, check out WomensHealthMag.com or pick up a copy of Women's Health magazine, on newsstands now.

(For more workout tips and information, check out WomensHealthMag.com or pick up a copy of Women

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6 Reasons Your Diet Has Not Worked

Posted June 5, 2012

1. YOU REWARD YOURSELF WITH FOOD AFTER EXERCISE: Burning 300 calories during a workout is cause for celebration…but rewarding yourself with a high-calorie treat doesn’t add up to weight loss. You’re likely to overestimate how much the workout burned off and underestimate how much you ate. “Even if you’re just working out for well-being, you still have to keep calories in check,” says Heidi Skolnik, author of “Nutrient Timing for Peak Performance.”

2. YOU SLURP DIET DRINKS: Research suggests that diet drinks may backfire: The taste of something sweet without the calories can cause your body to hold on to calories as fat. In a 2011 study, diet-soda drinkers had a 178-percent greater increase in waist circumference over 10 years, compared with non-diet-soda drinkers. “Artificial sweeteners can actually raise your insulin levels and lower your blood sugar, which may stimulate hunger and move existing calories into storage in your fat cells,” says Sharon P. Fowler, MPH, one of the study’s coauthors. Plus, fake sweeteners may not quell a craving like real sugar can, because sugar triggers a longer dopamine release. So even after downing two Diet Cokes, you may still want the candy bar.

3. YOUR FRIENDS ARE FAT: Your chances of being overweight or obese increase half a percent with every friend in your network who is obese, finds a November 2010 study from Harvard. That more than adds up: Your chances of obesity double for every four obese friends you have, say researchers. Even if that friend lives thousands of miles away, your chances of gaining weight still go up, according to a 2007 New England Journal of Medicine study. That may be because your perception of being overweight changes – living larger seems acceptable since the heavy person is a friend. (Interestingly, having an obese neighbor that you don’t know does not raise your risk.) Experts also think that a person’s lifestyle and behaviors can subconsciously rub off on those in the individual’s inner circle. But you don’t have to ditch overweight friends to lose weight. In fact, if you embark together on an exercise plan, you can increase your fun and calorie burn: Research from Oxford finds that exercising with friends as a team can actually make the agony of exertion less intense. The same hormones that are released during social bonding, endorphins, also help quell pain. And once a friend starts to lose weight, you have a greater chance of losing as well (the mechanisms work both ways).

4. YOU’VE ELIMINATED WINE: New research from Brigham and Women’s Hospital in Boston found that women who drank one to two glasses of wine daily gained less weight over 13 years, compared with those who did not drink alcohol – 8 pounds versus 5.5 pounds, to be exact.

5. YOUR DIET ISN’T DIGITALLY ENHANCED: You may already know that writing down what you eat helps you automatically reduce your calorie intake, simply by making you aware of each bite. But did you know that using a digitized program or application with positive feedback can help you lose even more? A new study from the University of Pittsburgh finds that people who monitored their diet and exercise with a digital device that provided daily feedback lost more weight and stuck with their diet longer than those who used paper and pen. Not only that, but the high-tech group increased their fruit and veggie intake more than paper users. And you don’t have to log in daily or even weekly to benefit: One study found that dieters who recorded meals online just once a month were 3 times more likely to keep off pounds over 2 years, compared with those who did so less frequently.

6. YOU’VE GONE NO-CARB OR FAT-FREE: Cutting back markedly on any one food group – say, carbs or fat – can leave you short on the nutrients you need to stay energized: One study found that dieters low in calcium and vitamin C had higher odds of putting on belly fat. The trick is a varied diet that includes healthy fats and good carbs such as fruits. After all, the biggest reason low-carb diets backfire is that, for the vast majority of people, they aren’t sustainable over the long haul. It’s a rare soul who can pass up birthday cake and pasta dinners for a lifetime. And as with all diets, once you quit, you regain the weight you lost and (often) more. These fluctuations can make it an even bigger challenge to lose weight next time.

For more great tips, pick up a copy of Prevention magazine or visit www.prevention.com.

© 2012, Prevention magazine

1. YOU REWARD YOURSELF WITH FOOD AFTER EXERCISE: Burning 300 calories during a workout is cause for celebration...but rewarding yourself with a high-calorie treat doesn't add up to weight loss. You're likely to overestimate how much the workout burned off and underestimate how much you ate. "Even if you're just working out for well-being, you still have to keep calories in check," says Heidi Skolnik, author of "Nutrient Timing for Peak Performance."

2. YOU SLURP DIET DRINKS: Research suggests that diet drinks may backfire: The taste of something sweet without the calories can cause your body to hold on to calories as fat. In a 2011 study, diet-soda drinkers had a 178-percent greater increase in waist circumference over 10 years, compared with non-diet-soda drinkers. "Artificial sweeteners can actually raise your insulin levels and lower your blood sugar, which may stimulate hunger and move existing calories into storage in your fat cells," says Sharon P. Fowler, MPH, one of the study's coauthors. Plus, fake sweeteners may not quell a craving like real sugar can, because sugar triggers a longer dopamine release. So even after downing two Diet Cokes, you may still want the candy bar.

3. YOUR FRIENDS ARE FAT: Your chances of being overweight or obese increase half a percent with every friend in your network who is obese, finds a November 2010 study from Harvard. That more than adds up: Your chances of obesity double for every four obese friends you have, say researchers. Even if that friend lives thousands of miles away, your chances of gaining weight still go up, according to a 2007 New England Journal of Medicine study. That may be because your perception of being overweight changes - living larger seems acceptable since the heavy person is a friend. (Interestingly, having an obese neighbor that you don't know does not raise your risk.) Experts also think that a person's lifestyle and behaviors can subconsciously rub off on those in the individual's inner circle. But you don't have to ditch overweight friends to lose weight. In fact, if you embark together on an exercise plan, you can increase your fun and calorie burn: Research from Oxford finds that exercising with friends as a team can actually make the agony of exertion less intense. The same hormones that are released during social bonding, endorphins, also help quell pain. And once a friend starts to lose weight, you have a greater chance of losing as well (the mechanisms work both ways).

4. YOU'VE ELIMINATED WINE: New research from Brigham and Women's Hospital in Boston found that women who drank one to two glasses of wine daily gained less weight over 13 years, compared with those who did not drink alcohol - 8 pounds versus 5.5 pounds, to be exact.

5. YOUR DIET ISN'T DIGITALLY ENHANCED: You may already know that writing down what you eat helps you automatically reduce your calorie intake, simply by making you aware of each bite. But did you know that using a digitized program or application with positive feedback can help you lose even more? A new study from the University of Pittsburgh finds that people who monitored their diet and exercise with a digital device that provided daily feedback lost more weight and stuck with their diet longer than those who used paper and pen. Not only that, but the high-tech group increased their fruit and veggie intake more than paper users. And you don't have to log in daily or even weekly to benefit: One study found that dieters who recorded meals online just once a month were 3 times more likely to keep off pounds over 2 years, compared with those who did so less frequently.

6. YOU'VE GONE NO-CARB OR FAT-FREE: Cutting back markedly on any one food group - say, carbs or fat - can leave you short on the nutrients you need to stay energized: One study found that dieters low in calcium and vitamin C had higher odds of putting on belly fat. The trick is a varied diet that includes healthy fats and good carbs such as fruits. After all, the biggest reason low-carb diets backfire is that, for the vast majority of people, they aren't sustainable over the long haul. It's a rare soul who can pass up birthday cake and pasta dinners for a lifetime. And as with all diets, once you quit, you regain the weight you lost and (often) more. These fluctuations can make it an even bigger challenge to lose weight next time.

For more great tips, pick up a copy of Prevention magazine or visit www.prevention.com.

© 2012, Prevention magazine

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Moderate Drinking May Help Men’s Hearts

Posted April 3, 2012

TURNING to drink can help men live longer after a first heart attack, a study has shown.

Two alcoholic drinks a day over a long period gave attack survivors a 42 per cent lower risk of dying from heart disease than non-drinkers, researchers found.

Their risk of death from any cause was reduced by 14 percent.

But the benefits were seen only with “moderate” drinking. Higher consumption wiped out the survival gains and increased the chances of dying so they matched those of non-drinkers.

The findings are broadly in line with evidence that controlled drinking levels can protect the heart and arteries.

TURNING to drink can help men live longer after a first heart attack, a study has shown.

Two alcoholic drinks a day over a long period gave attack survivors a 42 per cent lower risk of dying from heart disease than non-drinkers, researchers found.

Their risk of death from any cause was reduced by 14 percent.

But the benefits were seen only with "moderate" drinking. Higher consumption wiped out the survival gains and increased the chances of dying so they matched those of non-drinkers.

The findings are broadly in line with evidence that controlled drinking levels can protect the heart and arteries.

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Vitamin D Deficiency is Dangerous to Health

Posted April 21, 2012

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

“Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases,” said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer’s disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient — 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference’s Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.w

To protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. “Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3.”

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of “115 nanomoles (nMol) per litre. Maintain this level,” he advised.

olivia@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

"Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases," said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer's disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient -- 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference's Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.w

To protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. "Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3."

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of "115 nanomoles (nMol) per litre. Maintain this level," he advised.

olivia@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

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Fish Benefits Outweigh Risks for Most

Posted April 20, 2012

Dear Doctor K: I enjoy eating fish, and I know that doing so can keep me healthier. But how worried should I be about mercury and other pollutants in fish?

Dear Reader: Fish are an excellent source of protein, and its healthy oils protect against cardiovascular disease. A diet rich in seafood benefits the brain and the heart.

But nearly all fish and shellfish do contain traces of mercury, and mercury is a toxic metal. If too much gets into your body, it can be damaging – particularly to the brain. But you can minimize the bad and maximize the good. Here’s how.

As small fish are eaten by larger fish up the food chain, concentrations of mercury increase. Thus large, predatory, deep- ocean fish tend to contain the highest levels. Examples include shark, swordfish, tilefish and king mackerel. I’m careful about how often I eat these fish, in contrast to those with less mercury.

Most adults can safely eat about 12 ounces (two 6-ounce servings) of a variety of cooked seafood a week. This advice does not include the large, predatory ocean fish mentioned above, which should be enjoyed only occasionally. Also, pay attention to local seafood advisories about contamination.

This advice does not apply to women who are pregnant or may become pregnant, nursing mothers and children ages 12 and younger. More caution is needed to avoid potential harm from mercury to a fetus’s or a young child’s developing nervous system. For such women and children, 12 ounces a week of fish is considered safe if they:

Generally choose fish and shellfish that are lower in mercury, such as shrimp, canned light tuna, salmon, pollock and catfish.

Albacore (“white”) tuna has more mercury than canned light tuna. Eat no more than 6 ounces (one average meal) of albacore tuna per week.

If you’re smart about how you eat fish, the good effects on your health far outweigh the bad.

Write Dr. K at www.AskDoctorK.com or c/o Universal Uclick, 1130 Walnut, Kansas City, MO 64106

Dear Doctor K: I enjoy eating fish, and I know that doing so can keep me healthier. But how worried should I be about mercury and other pollutants in fish?

Dear Reader: Fish are an excellent source of protein, and its healthy oils protect against cardiovascular disease. A diet rich in seafood benefits the brain and the heart.

But nearly all fish and shellfish do contain traces of mercury, and mercury is a toxic metal. If too much gets into your body, it can be damaging - particularly to the brain. But you can minimize the bad and maximize the good. Here's how.

As small fish are eaten by larger fish up the food chain, concentrations of mercury increase. Thus large, predatory, deep- ocean fish tend to contain the highest levels. Examples include shark, swordfish, tilefish and king mackerel. I'm careful about how often I eat these fish, in contrast to those with less mercury.

Most adults can safely eat about 12 ounces (two 6-ounce servings) of a variety of cooked seafood a week. This advice does not include the large, predatory ocean fish mentioned above, which should be enjoyed only occasionally. Also, pay attention to local seafood advisories about contamination.

This advice does not apply to women who are pregnant or may become pregnant, nursing mothers and children ages 12 and younger. More caution is needed to avoid potential harm from mercury to a fetus's or a young child's developing nervous system. For such women and children, 12 ounces a week of fish is considered safe if they:

Generally choose fish and shellfish that are lower in mercury, such as shrimp, canned light tuna, salmon, pollock and catfish.

Albacore ("white") tuna has more mercury than canned light tuna. Eat no more than 6 ounces (one average meal) of albacore tuna per week.

If you're smart about how you eat fish, the good effects on your health far outweigh the bad.

Write Dr. K at www.AskDoctorK.com or c/o Universal Uclick, 1130 Walnut, Kansas City, MO 64106

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