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IN THIS ISSUE:

Super Foods for Women

Posted May 9, 2013

Times of India

By Mukherjee, Meghna

Feel younger, stay slim and thwart diseases by including these superfoods in your diet. We brought in experts to tell you what you need to eat, to stay fit and healthy. So, sit back and read on as we give you some important tips that work wonders..

Low fat yogurt

High in calcium and protein, low fat yogurt is ideal for women. Nutritionist Pallavi Srivastava says, “Yogurt, being an excellent source of calcium, helps fight osteoporosis. The consumption of yogurt is also said to decrease the risk of breast cancer, reduce irritable bowel syndrome, inflammatory digestive tract disorders — all of which are common in women.” It reduces the risk of stomach ulcers and vaginal infections.

Quantity: 1 bowl every day

Fatty fish

Fatty fish are rich in Omega-3 fatty acids. Salmon, sardines, tuna and mackerel help reduce the risk of blood clot formation that might occur due to the use of contraceptive pills. Bariatric surgeon Dr Abhay Agrawal says, “Fatty fish protects against diseases related to the heart, stroke, hypertension, depression, joint pain, rheumatoid arthritis and reproductive problems, and in some cases even from Alzheimer’s disease.”

Omega-3 helps in optimal brain and vision development of the baby in the case of pregnant or lactating mothers. It is known to boost the level of serotonin, which is a feel-good brain chemical that aids in fighting postpartum depression.

Quantity – 2 to 3 servings every week

Beans

Low in fat and cholesterol; and a good source of protein and fiber, beans fight against heart disease and breast cancer. They are ideal for women who are either affected or have chances of getting colon cancer. An excellent source of vegetable protein, they aid women going through menopause.

Quantity: 3 to 4 servings every week

Dark chocolate

Dark chocolates are said to be rich in protective anti-oxidants that help reduce the risk of stroke and heart disease. It consists of magnesium, manganese, phosphorous and copper zinc, which are important nutrients for maintaining strong bones. Certain studies also suggest that dark chocolate lowers blood pressure, sharpens thinking and hydrates the skin. It’s the perfect stressbuster when a woman is PMSing, and it tastes sensual without being high in calories.

Quantity: One quarter a day

Papaya

An excellent source of potassium and vitamin C, papaya can offset the potentially harmful effects of sodium on blood pressure. A research by the US Department of Health and Human Services suggests that women are at a higher risk of gallstones than men. So, load up on papaya because it helps combat gallbladder diseases. But pregnant women should refrain from papaya (unripe) since it acts as a contraceptive, which can lead to a miscarriage.

Quantity: 2 slices per day

Tomatoes

Tomatoes contain a powerful anti-oxidant — lycopene, which helps reduce the chances of being affected with breast cancer. Nutritionist Mansi Belani says, “Tomatoes are also known to protect from the harmful UV rays of the sun. It helps a woman stay younger and slimmer.”

Quantity: 1 tomato every day

Spinach

Spinach is known to be one of the best sources of folate which prevents birth defects, heart disease, colon cancer and dementia. Spinach also helps our skin from getting damaged due to heat, and delays wrinkling, fine lines and roughness of the skin with comes with age.

Quantity: About 2 to 3 servings a week

Berries

Dr Agrawal suggests, “Like wine, berries protect your body with powerful anti-carcinogenic nutrients — anthocyans, which are believed to play a role in cell repair.” High in vitamin C and folic acid, it is essential for women in their child bearing years. Its powerful anti-oxidant not only protects the heart but also the skin against ageing. Cranberries are known to have a positive impact on your vision, and to help reduce the chances of urinary tract infections which are common in women of all age groups.

Quantity: 3 to 4 servings every week

Whole grains

The consumption of whole grain helps combat blood pressure and a slow metabolism. Srivastava says, “Swapping refined grains like white bread and rice with whole wheat bread, rice, brown rice and oats will add more fibre to your diet and give you a feeling of fullness with fewer calories.” Studies suggest that whole grains help the body retain potassium, which helps in maintaining blood pressure.

Quantity: Once a day

© 2013 Bennett, Coleman & Company Limited

Times of India

By Mukherjee, Meghna

Feel younger, stay slim and thwart diseases by including these superfoods in your diet. We brought in experts to tell you what you need to eat, to stay fit and healthy. So, sit back and read on as we give you some important tips that work wonders..

Low fat yogurt

High in calcium and protein, low fat yogurt is ideal for women. Nutritionist Pallavi Srivastava says, "Yogurt, being an excellent source of calcium, helps fight osteoporosis. The consumption of yogurt is also said to decrease the risk of breast cancer, reduce irritable bowel syndrome, inflammatory digestive tract disorders -- all of which are common in women." It reduces the risk of stomach ulcers and vaginal infections.

Quantity: 1 bowl every day

Fatty fish

Fatty fish are rich in Omega-3 fatty acids. Salmon, sardines, tuna and mackerel help reduce the risk of blood clot formation that might occur due to the use of contraceptive pills. Bariatric surgeon Dr Abhay Agrawal says, "Fatty fish protects against diseases related to the heart, stroke, hypertension, depression, joint pain, rheumatoid arthritis and reproductive problems, and in some cases even from Alzheimer's disease."

Omega-3 helps in optimal brain and vision development of the baby in the case of pregnant or lactating mothers. It is known to boost the level of serotonin, which is a feel-good brain chemical that aids in fighting postpartum depression.

Quantity - 2 to 3 servings every week

Beans

Low in fat and cholesterol; and a good source of protein and fiber, beans fight against heart disease and breast cancer. They are ideal for women who are either affected or have chances of getting colon cancer. An excellent source of vegetable protein, they aid women going through menopause.

Quantity: 3 to 4 servings every week

Dark chocolate

Dark chocolates are said to be rich in protective anti-oxidants that help reduce the risk of stroke and heart disease. It consists of magnesium, manganese, phosphorous and copper zinc, which are important nutrients for maintaining strong bones. Certain studies also suggest that dark chocolate lowers blood pressure, sharpens thinking and hydrates the skin. It's the perfect stressbuster when a woman is PMSing, and it tastes sensual without being high in calories.

Quantity: One quarter a day

Papaya

An excellent source of potassium and vitamin C, papaya can offset the potentially harmful effects of sodium on blood pressure. A research by the US Department of Health and Human Services suggests that women are at a higher risk of gallstones than men. So, load up on papaya because it helps combat gallbladder diseases. But pregnant women should refrain from papaya (unripe) since it acts as a contraceptive, which can lead to a miscarriage.

Quantity: 2 slices per day

Tomatoes

Tomatoes contain a powerful anti-oxidant -- lycopene, which helps reduce the chances of being affected with breast cancer. Nutritionist Mansi Belani says, "Tomatoes are also known to protect from the harmful UV rays of the sun. It helps a woman stay younger and slimmer."

Quantity: 1 tomato every day

Spinach

Spinach is known to be one of the best sources of folate which prevents birth defects, heart disease, colon cancer and dementia. Spinach also helps our skin from getting damaged due to heat, and delays wrinkling, fine lines and roughness of the skin with comes with age.

Quantity: About 2 to 3 servings a week

Berries

Dr Agrawal suggests, "Like wine, berries protect your body with powerful anti-carcinogenic nutrients -- anthocyans, which are believed to play a role in cell repair." High in vitamin C and folic acid, it is essential for women in their child bearing years. Its powerful anti-oxidant not only protects the heart but also the skin against ageing. Cranberries are known to have a positive impact on your vision, and to help reduce the chances of urinary tract infections which are common in women of all age groups.

Quantity: 3 to 4 servings every week

Whole grains

The consumption of whole grain helps combat blood pressure and a slow metabolism. Srivastava says, "Swapping refined grains like white bread and rice with whole wheat bread, rice, brown rice and oats will add more fibre to your diet and give you a feeling of fullness with fewer calories." Studies suggest that whole grains help the body retain potassium, which helps in maintaining blood pressure.

Quantity: Once a day

© 2013 Bennett, Coleman & Company Limited

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Headache Prevention Tips

Posted May 4, 2013

Regularly popping pills for a headache can make it worse, says a new study. What else can you do?

Have sex

Sex can lead to partial or complete relief from head pain in some migraines, say neurologists. The study found that more than half of sufferers who had intercourse during a migraine episode experienced an improvement in symptoms. It is thought sex triggers the release of endorphins, the body’s natural painkillers, which can reduce or even eliminate a headache.

Don’t buy expensive painkillers

Avoid painkillers that say ‘plus’ and ‘extra’. People choose them because they assume they will work faster, but they simply contain added ingredients like caffeine or codeine that might not be suitable for you. See your GP if you’re taking paracetamol, aspirin and non-steroidal anti-inflammatory drugs for 15 days or more a month.

Sit up straight

Slumping in your chair is the worst thing you can do if your head is pounding. When we slump forward in a C-shape, we kink the head upwards, which can stretch the neck and pinch nerves, causing headaches. So, sit with your feet flat on the floor and keep hips and knees straight, looking ahead.

Avoid ham sandwiches

Ham contains tyramine (a natural substance in preserved foods) and nitrates, which both increase blood flow to the brain, triggering pain. Tyramine is also found in foods that have been preserved, pickled, smoked, marinated or fermented. Cheese and chocolate; and certain fruits like pineapple and bananas, are also high in tyramine or food additives.

Snack on nuts and seeds

These are a great source of the mineral magnesium, which is thought to act as a muscle relaxant. Depleted levels are linked with reduced blood flow to the brain and low blood sugar, which can trigger headaches. Researchers found that up to 50% of migraine sufferers have low levels of magnesium. Other good sources of magnesium include fresh green leafy vegetables, tomato puree, wholegrains, beans, peas, potatoes, oats and yeast extract.

Forget air freshners

Perfumes, aftershaves, strong-smelling soaps, air fresheners and household cleaners contain chemicals that activate nerve cells in our noses, which send signals to the brain. In some people, these nerve signals are strong enough to cause headaches. Open windows and use chemical-free fresheners instead. Use a plant spray half-filled with water and two drops of essential oil and spritz around instead.

Follow the 20/20 rule

Staring at a computer screen for too long can leave you suffering with headaches, sore or tired eyes and even blurred vision. So, look up from your screen every 20 minutes and focus on something 20ft away for 20 seconds.

Be choosy about your takeout

MSG is a commonly used flavour enhancer extracted from an amino acid that occurs naturally in wheat gluten, seaweed and other produce. It’s used in many foods, from flavoured crisps to sausages and sauces — but it’s particularly associated with Chinese and other Asian dishes. For people who have sensitivity to MSG, it can also trigger headaches by dilating blood vessels in the brain. If you think you’re sensitive to MSG, ask whether dishes contain MSG before ordering a meal.

Wear your hair down

Fifty out of 93 women experienced a headache from wearing a ponytail. Plaits, chignons, tight-fitting hats and Alice bands can all cause headaches if the hair is pulled back tight, straining the connective tissue in the scalp. If you have to tie your hair up for work or exercise, try to avoid the socalled Croydon face-lift effect.

Glug plenty of water

Simply drinking a big glass of water and waiting 10 minutes or rubbing the temples and neck for five minutes to relieve any tension is often sufficient to banish a headache.

Don’t have a lie-in

Sleeping in for just half an hour can trigger a headache, particularly in coffee addicts. Because caffeine directly affects the blood vessels in the brain, withdrawal or reduction during weekends — exacerbated by low blood sugar due to a later breakfast — can cause pain. If you’re a regular coffee drinker, try to ensure you have your caffeine fix at the same time eve r y day.

Times of India

© 2013 Bennett, Coleman & Company Limited

Regularly popping pills for a headache can make it worse, says a new study. What else can you do?

Have sex

Sex can lead to partial or complete relief from head pain in some migraines, say neurologists. The study found that more than half of sufferers who had intercourse during a migraine episode experienced an improvement in symptoms. It is thought sex triggers the release of endorphins, the body's natural painkillers, which can reduce or even eliminate a headache.

Don't buy expensive painkillers

Avoid painkillers that say 'plus' and 'extra'. People choose them because they assume they will work faster, but they simply contain added ingredients like caffeine or codeine that might not be suitable for you. See your GP if you're taking paracetamol, aspirin and non-steroidal anti-inflammatory drugs for 15 days or more a month.

Sit up straight

Slumping in your chair is the worst thing you can do if your head is pounding. When we slump forward in a C-shape, we kink the head upwards, which can stretch the neck and pinch nerves, causing headaches. So, sit with your feet flat on the floor and keep hips and knees straight, looking ahead.

Avoid ham sandwiches

Ham contains tyramine (a natural substance in preserved foods) and nitrates, which both increase blood flow to the brain, triggering pain. Tyramine is also found in foods that have been preserved, pickled, smoked, marinated or fermented. Cheese and chocolate; and certain fruits like pineapple and bananas, are also high in tyramine or food additives.

Snack on nuts and seeds

These are a great source of the mineral magnesium, which is thought to act as a muscle relaxant. Depleted levels are linked with reduced blood flow to the brain and low blood sugar, which can trigger headaches. Researchers found that up to 50% of migraine sufferers have low levels of magnesium. Other good sources of magnesium include fresh green leafy vegetables, tomato puree, wholegrains, beans, peas, potatoes, oats and yeast extract.

Forget air freshners

Perfumes, aftershaves, strong-smelling soaps, air fresheners and household cleaners contain chemicals that activate nerve cells in our noses, which send signals to the brain. In some people, these nerve signals are strong enough to cause headaches. Open windows and use chemical-free fresheners instead. Use a plant spray half-filled with water and two drops of essential oil and spritz around instead.

Follow the 20/20 rule

Staring at a computer screen for too long can leave you suffering with headaches, sore or tired eyes and even blurred vision. So, look up from your screen every 20 minutes and focus on something 20ft away for 20 seconds.

Be choosy about your takeout

MSG is a commonly used flavour enhancer extracted from an amino acid that occurs naturally in wheat gluten, seaweed and other produce. It's used in many foods, from flavoured crisps to sausages and sauces -- but it's particularly associated with Chinese and other Asian dishes. For people who have sensitivity to MSG, it can also trigger headaches by dilating blood vessels in the brain. If you think you're sensitive to MSG, ask whether dishes contain MSG before ordering a meal.

Wear your hair down

Fifty out of 93 women experienced a headache from wearing a ponytail. Plaits, chignons, tight-fitting hats and Alice bands can all cause headaches if the hair is pulled back tight, straining the connective tissue in the scalp. If you have to tie your hair up for work or exercise, try to avoid the socalled Croydon face-lift effect.

Glug plenty of water

Simply drinking a big glass of water and waiting 10 minutes or rubbing the temples and neck for five minutes to relieve any tension is often sufficient to banish a headache.

Don't have a lie-in

Sleeping in for just half an hour can trigger a headache, particularly in coffee addicts. Because caffeine directly affects the blood vessels in the brain, withdrawal or reduction during weekends -- exacerbated by low blood sugar due to a later breakfast -- can cause pain. If you're a regular coffee drinker, try to ensure you have your caffeine fix at the same time eve r y day.

Times of India

© 2013 Bennett, Coleman & Company Limited

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Understanding Age-Related Eye Diseases

Posted April 24, 2013

GLAUCOMA Glaucoma, the world’s second largest cause of unnecessary blindness, slowly destroys eyesight through raised pressure within the eyeball. Sufferers experience no discomfort, which means that significant and lasting damage can occur before they notice any difference.

Those aged over 40 are particularly at risk, along with people of Afro-Caribbean descent or with a family history of glaucoma. Other risk factors include shortsightedness and medical conditions such as diabetes, poor circulation, migraine headaches or past eye injuries. However, if diagnosed early the condition can be managed effectively with simple eye drops.

PRESBYOPIA Presbyopia, meaning “old eye”, is the loss of the eye’s ability to focus on close objects.

Symptoms, such as reading a newspaper at arm’s length, usually surface in your early forties.

Presbyopia is part of the ageing process and easily corrected with varifocals; spectacle lenses with no visible line, used to correct vision from distance to close-up viewing.

They have a gradual change in power from the top to the bottom, allowing you to see clearly at all distances.

These are not to be confused with bifocals, as they combine all distances in one lens, not just two.

CATARACTS Cataracts are common in over-60s.

The lens becomes opaque, blurring vision and even leading to loss of sight if left untreated.

In the early stages, the condition may cause nearsightedness and the reduction in perception of blue colours. Surgery is the most effective way to restore vision.

AMD Age-related macular degeneration, frequently referred to as AMD, occurs in older people.

The macula – the centre of the retina, used for detailed vision – thins and occasionally bleeds. This can lead to distortion or even loss of central vision.

The sufferer may also have trouble discerning colours. Peripheral vision remains unaffected but central vision loss is serious.

Early diagnosis and treatment are vital.

GLAUCOMA Glaucoma, the world's second largest cause of unnecessary blindness, slowly destroys eyesight through raised pressure within the eyeball. Sufferers experience no discomfort, which means that significant and lasting damage can occur before they notice any difference.

Those aged over 40 are particularly at risk, along with people of Afro-Caribbean descent or with a family history of glaucoma. Other risk factors include shortsightedness and medical conditions such as diabetes, poor circulation, migraine headaches or past eye injuries. However, if diagnosed early the condition can be managed effectively with simple eye drops.

PRESBYOPIA Presbyopia, meaning "old eye", is the loss of the eye's ability to focus on close objects.

Symptoms, such as reading a newspaper at arm's length, usually surface in your early forties.

Presbyopia is part of the ageing process and easily corrected with varifocals; spectacle lenses with no visible line, used to correct vision from distance to close-up viewing.

They have a gradual change in power from the top to the bottom, allowing you to see clearly at all distances.

These are not to be confused with bifocals, as they combine all distances in one lens, not just two.

CATARACTS Cataracts are common in over-60s.

The lens becomes opaque, blurring vision and even leading to loss of sight if left untreated.

In the early stages, the condition may cause nearsightedness and the reduction in perception of blue colours. Surgery is the most effective way to restore vision.

AMD Age-related macular degeneration, frequently referred to as AMD, occurs in older people.

The macula - the centre of the retina, used for detailed vision - thins and occasionally bleeds. This can lead to distortion or even loss of central vision.

The sufferer may also have trouble discerning colours. Peripheral vision remains unaffected but central vision loss is serious.

Early diagnosis and treatment are vital.

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Exercise Boosts Male Fertility

Posted April 1, 2013

Young men who work out frequently have as much as 73 percent more sperm than those who don’t, and the more television one watches, the lower the count goes, according to a study by Harvard University researchers.

College-aged men who exercised more than 14 hours a week had the highest sperm counts. Watching TV had the opposite, with sperm counts almost halved for those viewing 20 or more hours a week, according to the study published in the British Journal of Sports Medicine.

“The message is pretty clear,” said Jorge Chavarro, an assistant professor of nutrition and epidemiology at the Harvard School of Public Health. “It makes sense to turn off the TV, and it makes sense to put on your running shoes or sports gear and get out there.”

The findings may influence how people think about exercise and men’s reproductive health. Past studies looking at sperm counts in athletes focused on highly trained cyclists and long-distance runners, and found that intense exercise by those athletes can reduce sperm. The Harvard researchers said their study participants included all types of athletes such as those who ran or who played soccer, basketball, baseball or football.

The researchers examined semen samples from 189 men who reported their exercise and TV viewing habits over three months. Exercise was counted as any physical activity that made the subjects “somewhat to very” winded or sweaty.

Sperm counts started to rise after about eight hours a week of exercise, said Chavarro, the study’s senior author.

“More physical activity is better,” he said. Those that exercised eight to 14 hours a week had sperm counts 27 percent higher than sedentary men, while working out more than 14 hours a week increased sperm count by nearly three quarters.

“That’s still quite a bit of exercise, compared to what most people achieve,” Chavarro said.

Those watching 20-plus hours of TV a week had sperm counts 44 percent lower than those who watched very little, the study found. That could be because the lack of activity was bad for health, or because being regularly stuck to the couch raised temperature in the scrotum, which can hurt semen production, said Chavarro.

The good news for TV watchers was the study found little correlation between amounts of exercise or TV viewing volume with sperm quality, meaning that their sperm weren’t deformed and could move in the right way.

Young men who work out frequently have as much as 73 percent more sperm than those who don't, and the more television one watches, the lower the count goes, according to a study by Harvard University researchers.

College-aged men who exercised more than 14 hours a week had the highest sperm counts. Watching TV had the opposite, with sperm counts almost halved for those viewing 20 or more hours a week, according to the study published in the British Journal of Sports Medicine.

"The message is pretty clear," said Jorge Chavarro, an assistant professor of nutrition and epidemiology at the Harvard School of Public Health. "It makes sense to turn off the TV, and it makes sense to put on your running shoes or sports gear and get out there."

The findings may influence how people think about exercise and men's reproductive health. Past studies looking at sperm counts in athletes focused on highly trained cyclists and long-distance runners, and found that intense exercise by those athletes can reduce sperm. The Harvard researchers said their study participants included all types of athletes such as those who ran or who played soccer, basketball, baseball or football.

The researchers examined semen samples from 189 men who reported their exercise and TV viewing habits over three months. Exercise was counted as any physical activity that made the subjects "somewhat to very" winded or sweaty.

Sperm counts started to rise after about eight hours a week of exercise, said Chavarro, the study's senior author.

"More physical activity is better," he said. Those that exercised eight to 14 hours a week had sperm counts 27 percent higher than sedentary men, while working out more than 14 hours a week increased sperm count by nearly three quarters.

"That's still quite a bit of exercise, compared to what most people achieve," Chavarro said.

Those watching 20-plus hours of TV a week had sperm counts 44 percent lower than those who watched very little, the study found. That could be because the lack of activity was bad for health, or because being regularly stuck to the couch raised temperature in the scrotum, which can hurt semen production, said Chavarro.

The good news for TV watchers was the study found little correlation between amounts of exercise or TV viewing volume with sperm quality, meaning that their sperm weren't deformed and could move in the right way.

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Preventing Low Birth Weight Babies

Posted March 1, 2013

Daviess County was among the better counties in the state with just 8.6 percent of babies born with low weight, and mothers who received adequate prenatal care were at 93 percent, according to the Community Health Needs Assessment.

Low birth weight is 5-pounds, 8-ounces or less.

However, mothers who smoked during pregnancy were at 26 percent, a number that has been growing, not decreasing.

According to health officials, babies born with a low birth weight are more likely than babies of normal weight to require specialized medical care, and often must stay in the intensive care unit.

Low birth weight is often associated with premature birth.

While there have been many medical advances enabling premature infants to survive, there is still risk of infant death or long-term disability, officials said.

The most important things an expectant mother can do to prevent prematurity and low birth weight are to take prenatal vitamins, stop smoking, stop drinking alcohol and using drugs, and most importantly, get prenatal care, officials said.

Gail Wigginton, the Green River District Health Department’s Maternal and Child Health coordinator, said folic acid has prevented birth defects “for some time now.”

Dr. Ruth Ann Shepherd, director of the Division of Maternal and Child Health in the Kentucky Department for Public Health, said folic acid helps prevent birth defects of the brain and spine.

“If a woman plans to become pregnant, she should start taking folic acid a month before, and then also during pregnancy,” Wigginton said.

Meanwhile, women should begin prenatal care by the end of their first trimester of pregnancy, and, according to the American College of Obstetrics and Gynecology, have at least 13 prenatal visits for a full-term pregnancy.

Early prenatal care allows women and their health care providers to identify and, when possible, treat or correct health problems and health-compromising behaviors that can be particularly damaging during the initial stages of fetal development.

Increasing the number of women who receive prenatal care, and who do so early in their pregnancies, can improve birth outcomes and lower health care costs by reducing the likelihood of complications during pregnancy and childbirth, officials said.

Smoking during pregnancy poses risks for both mother and fetus, according to officials. A baby born to a mother who has smoked during her pregnancy is more likely to have under-developed lungs and a lower birth weight and is more likely to be born prematurely.

It is estimated that smoking during pregnancy causes up to 10 percent of all infant deaths. Even after a baby is born, second-hand smoking can contribute to Sudden Infant Death Syndrome, asthma onset and stunted growth.

“Our infant mortality is a little below the state average, which is good,” Wigginton said. “So, overall, Daviess County is doing well, but we can do better.”

Wigginton said education is one reason local women are performing better.

“The health department is doing a super job of getting folic acid to our patients,” she said. “And we try to make sure the health department patients are receiving adequate care, especially in the first trimester.”

The health department also talks to patients about eating habits, such as eating five fruits and vegetables a day, and limiting fat intake.

Rich Suwanski, 691-7315, or rsuwanski@messenger-inquirer.com

©2013 the Messenger-Inquirer (Owensboro, Ky.)

Visit the Messenger-Inquirer (Owensboro, Ky.) at www.messenger-inquirer.com

Daviess County was among the better counties in the state with just 8.6 percent of babies born with low weight, and mothers who received adequate prenatal care were at 93 percent, according to the Community Health Needs Assessment.

Low birth weight is 5-pounds, 8-ounces or less.

However, mothers who smoked during pregnancy were at 26 percent, a number that has been growing, not decreasing.

According to health officials, babies born with a low birth weight are more likely than babies of normal weight to require specialized medical care, and often must stay in the intensive care unit.

Low birth weight is often associated with premature birth.

While there have been many medical advances enabling premature infants to survive, there is still risk of infant death or long-term disability, officials said.

The most important things an expectant mother can do to prevent prematurity and low birth weight are to take prenatal vitamins, stop smoking, stop drinking alcohol and using drugs, and most importantly, get prenatal care, officials said.

Gail Wigginton, the Green River District Health Department's Maternal and Child Health coordinator, said folic acid has prevented birth defects "for some time now."

Dr. Ruth Ann Shepherd, director of the Division of Maternal and Child Health in the Kentucky Department for Public Health, said folic acid helps prevent birth defects of the brain and spine.

"If a woman plans to become pregnant, she should start taking folic acid a month before, and then also during pregnancy," Wigginton said.

Meanwhile, women should begin prenatal care by the end of their first trimester of pregnancy, and, according to the American College of Obstetrics and Gynecology, have at least 13 prenatal visits for a full-term pregnancy.

Early prenatal care allows women and their health care providers to identify and, when possible, treat or correct health problems and health-compromising behaviors that can be particularly damaging during the initial stages of fetal development.

Increasing the number of women who receive prenatal care, and who do so early in their pregnancies, can improve birth outcomes and lower health care costs by reducing the likelihood of complications during pregnancy and childbirth, officials said.

Smoking during pregnancy poses risks for both mother and fetus, according to officials. A baby born to a mother who has smoked during her pregnancy is more likely to have under-developed lungs and a lower birth weight and is more likely to be born prematurely.

It is estimated that smoking during pregnancy causes up to 10 percent of all infant deaths. Even after a baby is born, second-hand smoking can contribute to Sudden Infant Death Syndrome, asthma onset and stunted growth.

"Our infant mortality is a little below the state average, which is good," Wigginton said. "So, overall, Daviess County is doing well, but we can do better."

Wigginton said education is one reason local women are performing better.

"The health department is doing a super job of getting folic acid to our patients," she said. "And we try to make sure the health department patients are receiving adequate care, especially in the first trimester."

The health department also talks to patients about eating habits, such as eating five fruits and vegetables a day, and limiting fat intake.

Rich Suwanski, 691-7315, or rsuwanski@messenger-inquirer.com

©2013 the Messenger-Inquirer (Owensboro, Ky.)

Visit the Messenger-Inquirer (Owensboro, Ky.) at www.messenger-inquirer.com

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Child Vision Screening Important

Posted Feb 25, 2013

About 5 percent of children under the age of 6 have a vision problem. But if a child has never had correct eyesight, he or she won’t know it.

“A lot of times, they don’t realize they have it, and their parents don’t realize they have it,” said Russell Morgan, a member of the Bowling Green Evening Lions Club.

Morgan helped screen children for eyesight problems Wednesday at Broadway United Methodist Church’s Early Learning Center as part of the KidSight program. The Evening Lions Club brought the nationwide program to Bowling Green six years ago, and club members have tested hundreds of local children each school year for vision problems such as lazy eye, astigmatism, nearsightedness, farsightedness and improper alignment.

Last year, the Evening Lions Club raised $10,000 for a Photoscreener, which captures an image of the light reflecting off a child’s eyes to identify whether he or she has eyesight problems.

Before the Lions Club bought the Photoscreener, several Polaroid photos had to be taken of each child’s eyes and the process took three or four volunteers, said Paul Young, KidSight chairman for the Evening Lions Club. With the Photoscreener, only one picture is necessary and the device takes it automatically when the child looks directly into the lens. Now, just two volunteers are needed at each school.

“It’s just so much easier,” Young said.

Early detection is key to correcting eyesight problems, because some conditions can lead to permanent loss of vision if not treated in time, said Ken Chapman of Bowling Green, a member of the Evening Lions Club who helped screen children along with Morgan.

“If it’s not caught by age 6, they will always have a problem because it can’t be corrected (after that age),” Chapman said.

The images taken with the Photoscreener are examined by the Kentucky Lions Eye Foundation in Louisville, he said. If professionals there determine a child has a vision problem, the child is referred to an ophthalmologist or optometrist.

About 5 percent of children who are screened end up being identified for referral, Young said. The most common eye conditions discovered are strabismus and nearsightedness.

The Evening Lions Club expects to have screened more than 700 local children by the end of this school year, Young said.

In addition to checking the children, club members hope to make parents and teachers aware of the eye problems children can have, he said.

“We are trying to raise awareness about the prevalence of visual problems in children,” Young said.

This is the fourth year the Evening Lions Club has brought KidSight to the Early Learning Center, said Tonya Simpson, director of the center.

“It’s huge, it’s free, it’s painless,” she said.

The service is offered to all children at the center ages 2 and up, and about 90 percent of parents choose to take advantage of it, Simpson said.

“If we can alleviate any problem, that’s what we like to do,” she said.

©2013 the Daily News (Bowling Green, Ky.)

Visit the Daily News (Bowling Green, Ky.) at www.bgdailynews.com

Distributed by MCT Information Services

About 5 percent of children under the age of 6 have a vision problem. But if a child has never had correct eyesight, he or she won't know it.

"A lot of times, they don't realize they have it, and their parents don't realize they have it," said Russell Morgan, a member of the Bowling Green Evening Lions Club.

Morgan helped screen children for eyesight problems Wednesday at Broadway United Methodist Church's Early Learning Center as part of the KidSight program. The Evening Lions Club brought the nationwide program to Bowling Green six years ago, and club members have tested hundreds of local children each school year for vision problems such as lazy eye, astigmatism, nearsightedness, farsightedness and improper alignment.

Last year, the Evening Lions Club raised $10,000 for a Photoscreener, which captures an image of the light reflecting off a child's eyes to identify whether he or she has eyesight problems.

Before the Lions Club bought the Photoscreener, several Polaroid photos had to be taken of each child's eyes and the process took three or four volunteers, said Paul Young, KidSight chairman for the Evening Lions Club. With the Photoscreener, only one picture is necessary and the device takes it automatically when the child looks directly into the lens. Now, just two volunteers are needed at each school.

"It's just so much easier," Young said.

Early detection is key to correcting eyesight problems, because some conditions can lead to permanent loss of vision if not treated in time, said Ken Chapman of Bowling Green, a member of the Evening Lions Club who helped screen children along with Morgan.

"If it's not caught by age 6, they will always have a problem because it can't be corrected (after that age)," Chapman said.

The images taken with the Photoscreener are examined by the Kentucky Lions Eye Foundation in Louisville, he said. If professionals there determine a child has a vision problem, the child is referred to an ophthalmologist or optometrist.

About 5 percent of children who are screened end up being identified for referral, Young said. The most common eye conditions discovered are strabismus and nearsightedness.

The Evening Lions Club expects to have screened more than 700 local children by the end of this school year, Young said.

In addition to checking the children, club members hope to make parents and teachers aware of the eye problems children can have, he said.

"We are trying to raise awareness about the prevalence of visual problems in children," Young said.

This is the fourth year the Evening Lions Club has brought KidSight to the Early Learning Center, said Tonya Simpson, director of the center.

"It's huge, it's free, it's painless," she said.

The service is offered to all children at the center ages 2 and up, and about 90 percent of parents choose to take advantage of it, Simpson said.

"If we can alleviate any problem, that's what we like to do," she said.

©2013 the Daily News (Bowling Green, Ky.)

Visit the Daily News (Bowling Green, Ky.) at www.bgdailynews.com

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Maximize Nutrition, Save Money

Posted Jan 27, 2013

1. Lettuce. Pound for pound, iceberg and romaine at my supermarket are comparable in price, but not in terms of nutrition. Romaine has much more Vitamins A and C than iceberg lettuce. The full bunch of romaine has more of these vitamins than the stripped and more expensive romaine hearts. Think about that, the smaller, less nutritious product costs more than the larger healthier option. Guess which one I recommend?

2. An apple a day may cost you dearly. Don’t fall into the trap of buying the same fruits week after week. Apples can soar to $1 each. Rotate your fruit selection depending on the season and choose apples, oranges or bananas and you will save.

3. Substitute. An orange will provide all the Vitamin C you need in a day; so will 2 cups of chopped green cabbage, which costs about 2/ 3 less. You may not want to substitute cabbage for orange slices at breakfast, but consider tossing finely sliced cabbage into soups, salads, coleslaw or stir-fry for more nutrition.

4. Waste not. The United States Department of Agriculture estimates that households waste between 10 to 40 percent of their grocery dollar. Purchasing bagged items means buying smaller fruits and vegetables, which can cut down on waste. Clean out your produce drawers when you make your shopping list. If you don’t have time to make soup, then cut the veggies up and put them in a freezer container. When the container is full, make soup out of it. When bananas are too ripe, then peel, slice and keep them in the freezer to add to blended drinks or banana bread.

5. Don’t fall for pricey add-ons. Those fresh, lovely strawberries are begging to jump into your cart and they are on sale. Right next to them, the store’s employees have helpfully arranged sponge cake and whipped topping, creating visions of strawberry shortcake dancing in your head. Resist the temptation to pay premium prices for convenience.

Stephanie Nelson, couponmom.com

1. Lettuce. Pound for pound, iceberg and romaine at my supermarket are comparable in price, but not in terms of nutrition. Romaine has much more Vitamins A and C than iceberg lettuce. The full bunch of romaine has more of these vitamins than the stripped and more expensive romaine hearts. Think about that, the smaller, less nutritious product costs more than the larger healthier option. Guess which one I recommend?

2. An apple a day may cost you dearly. Don't fall into the trap of buying the same fruits week after week. Apples can soar to $1 each. Rotate your fruit selection depending on the season and choose apples, oranges or bananas and you will save.

3. Substitute. An orange will provide all the Vitamin C you need in a day; so will 2 cups of chopped green cabbage, which costs about 2/ 3 less. You may not want to substitute cabbage for orange slices at breakfast, but consider tossing finely sliced cabbage into soups, salads, coleslaw or stir-fry for more nutrition.

4. Waste not. The United States Department of Agriculture estimates that households waste between 10 to 40 percent of their grocery dollar. Purchasing bagged items means buying smaller fruits and vegetables, which can cut down on waste. Clean out your produce drawers when you make your shopping list. If you don't have time to make soup, then cut the veggies up and put them in a freezer container. When the container is full, make soup out of it. When bananas are too ripe, then peel, slice and keep them in the freezer to add to blended drinks or banana bread.

5. Don't fall for pricey add-ons. Those fresh, lovely strawberries are begging to jump into your cart and they are on sale. Right next to them, the store's employees have helpfully arranged sponge cake and whipped topping, creating visions of strawberry shortcake dancing in your head. Resist the temptation to pay premium prices for convenience.

Stephanie Nelson, couponmom.com

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Waist Girth Predicts Disease Risk

Posted Jan 6, 2012

Women with an abdominal girth of more than 31.5 inches could be categorized as obese under new guidelines being considered, a revision from the current 35.4-inch standard used as a marker for metabolic syndrome, it has been learned.

The Japan Society for the Study of Obesity (JASSO) is considering including women with a body mass index (BMI) – a measure of weight relative to height – of below 25 but a waist circumference of above 31.5 inches as excessively fat.

People with a BMI of less than 25 are not considered overweight under current guidelines.

The government-set conditions for being obese include a BMI of 25 or more, health problems such as a lipid abnormality and high-blood pressure, and having an abdominal girth of 33.5 inches or more for men and 35.4 inches or more for women.

The Health, Labor and Welfare Ministry uses these figures when deciding whether a person has metabolic syndrome in a special health check program for people aged from 40 to 74.

However, experts have pointed out that the risk of arteriosclerosis and other health problems increases for people with excessive visceral fat even if their BMI is below 25.

This prompted JASSO’s study committee for judging criteria of obesity, led by Gunma University Prof. Masatomo Mori, to reexamine the criteria for people with a BMI of less than 25.

By analyzing data released in Japan up to 2010, the committee concluded that health problems such as lipid abnormalities sharply increase when the cross-sectional area of visceral fat exceeds 100 square centimeters for men and 70 square centimeters for women. This corresponds to an abdominal girth of 33.5 inches for men and 31.5 inches for women.

JASSO is considering categorizing people with a BMI of less than 25 as obese if their waist size exceeds the new standard and they have some health problems.

“The conditions for being obese and the criteria for deciding if people have metabolic syndrome overlap considerably,” Mori said.

The lower girth figure likely will affect a planned review of the health check program, which the ministry plans to carry out in fiscal 2013.

Mori said JASSO would settle on the new standard within fiscal 2012 so it can be reflected in revised abdominal girth standards used for the ministry’s health check.

Posted Jan 6, 2012

Women with an abdominal girth of more than 31.5 inches could be categorized as obese under new guidelines being considered, a revision from the current 35.4-inch standard used as a marker for metabolic syndrome, it has been learned.

The Japan Society for the Study of Obesity (JASSO) is considering including women with a body mass index (BMI) - a measure of weight relative to height - of below 25 but a waist circumference of above 31.5 inches as excessively fat.

People with a BMI of less than 25 are not considered overweight under current guidelines.

The government-set conditions for being obese include a BMI of 25 or more, health problems such as a lipid abnormality and high-blood pressure, and having an abdominal girth of 33.5 inches or more for men and 35.4 inches or more for women.

The Health, Labor and Welfare Ministry uses these figures when deciding whether a person has metabolic syndrome in a special health check program for people aged from 40 to 74.

However, experts have pointed out that the risk of arteriosclerosis and other health problems increases for people with excessive visceral fat even if their BMI is below 25.

This prompted JASSO's study committee for judging criteria of obesity, led by Gunma University Prof. Masatomo Mori, to reexamine the criteria for people with a BMI of less than 25.

By analyzing data released in Japan up to 2010, the committee concluded that health problems such as lipid abnormalities sharply increase when the cross-sectional area of visceral fat exceeds 100 square centimeters for men and 70 square centimeters for women. This corresponds to an abdominal girth of 33.5 inches for men and 31.5 inches for women.

JASSO is considering categorizing people with a BMI of less than 25 as obese if their waist size exceeds the new standard and they have some health problems.

"The conditions for being obese and the criteria for deciding if people have metabolic syndrome overlap considerably," Mori said.

The lower girth figure likely will affect a planned review of the health check program, which the ministry plans to carry out in fiscal 2013.

Mori said JASSO would settle on the new standard within fiscal 2012 so it can be reflected in revised abdominal girth standards used for the ministry's health check.

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10 Tips to Prevent Snacking from Boredom

Posted Dec 10, 2012

At what time of day do you most often catch yourself snacking?

If you’re like me, it’s in the evening and there’s a television nearby. Often, I’m not even paying attention to what I’m eating; it’s just something to do with my hands because I’m restless or bored while watching TV.

That, friends, is the epitome of boredom snacking. I’ve really made an effort over the past few months to control this bad habit. I make sure before I flip on the remote that there is a bottle of Vitamin Water nearby and a magazine or book.

Weight-loss counselors will tell you the need to snack is usually the result of a mental trigger rather than physical hunger. Those triggers most often are stress, emotional gratification or boredom.

I’ve compiled 10 tips from Hungry Girl, diet-blog.com and Fit Day on how to bust the boredom snacking syndrome.

Don’t try to go cold turkey and cut out all snacks at once. As we’ve heard nutritionists say repeatedly, “Depriving yourself only makes you want a food more.” You might try 100-calorie packs and limit yourself to one pack a night while going through cookie/chips withdrawal.

1. Keep your hands busy. Try knitting, cross-stitching, file and paint your nails, work crossword puzzles, read — anything that uses your hands and makes it hard to eat at the same time.

2. Get out of the house. Change your scenery so a cabinet of snacks isn’t tempting you from across the room. Go for a quick walk, sit outside on the porch and read, or even just change rooms and move to another part of the house.

3. Brush your teeth and rinse with mouthwash. Chips and salty snacks are a lot less appealing when your mouth is minty fresh.

4. Quench your thirst. A basic tenet of Weight Watchers is that usually when you feel like snacking, it’s your body needing hydration. So sip sugar-free tea, coffee or ice water.

5. Feed the need to chomp. Keep your tastebuds happy with a piece of sugar-free hard candy, sugarless gum or sucker. Hungry Girl says that 94 percent fat-free popcorn is another good choice because it contains just 20 calories per cup.

6. Don’t keep “trigger foods” in the house. We all know what our weaknesses are, the foods that trigger a mindless desire to snack. Mine is Little Debbie Swiss Cake Rolls.

Out of sight, out of mind. Don’t buy them. If they aren’t in the house, they can’t tempt you.

7. Keep a food journal. Carrie Underwood has stated in numerous interviews that she lost weight more easily by writing down every edible that passed through her lips.

The premise is when you see the list of everything you’re eating in one day, you realize how much you overeat. Holding yourself accountable for everything you ingest will make you think twice about whether you really want that snack.

8. Sit it out. Here’s one I hadn’t heard before: If you force yourself to wait 20 minutes before getting the snack, nine times out of 10 you won’t want it anymore. (But I bet that 20 minutes drags by like 20 hours.)

9. Don’t skip meals. It’s a no-brainer: If you aren’t going long intervals between meals then you won’t feel those stomach growlings that urge you to snack.

10. If you are genuinely hungry, eat fruit or veggies. Remember, fruit’s free on Weight Watchers now. It’s so much easier to reach for celery sticks or an apple if you have them already washed, cut and ready to grab when you open the refrigerator door.

Contact Susan Pierce at spierce@timesfreepress.com or 423-757-6284.

©2012 the Chattanooga Times/Free Press (Chattanooga, Tenn.)

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

At what time of day do you most often catch yourself snacking?

If you're like me, it's in the evening and there's a television nearby. Often, I'm not even paying attention to what I'm eating; it's just something to do with my hands because I'm restless or bored while watching TV.

That, friends, is the epitome of boredom snacking. I've really made an effort over the past few months to control this bad habit. I make sure before I flip on the remote that there is a bottle of Vitamin Water nearby and a magazine or book.

Weight-loss counselors will tell you the need to snack is usually the result of a mental trigger rather than physical hunger. Those triggers most often are stress, emotional gratification or boredom.

I've compiled 10 tips from Hungry Girl, diet-blog.com and Fit Day on how to bust the boredom snacking syndrome.

Don't try to go cold turkey and cut out all snacks at once. As we've heard nutritionists say repeatedly, "Depriving yourself only makes you want a food more." You might try 100-calorie packs and limit yourself to one pack a night while going through cookie/chips withdrawal.

1. Keep your hands busy. Try knitting, cross-stitching, file and paint your nails, work crossword puzzles, read -- anything that uses your hands and makes it hard to eat at the same time.

2. Get out of the house. Change your scenery so a cabinet of snacks isn't tempting you from across the room. Go for a quick walk, sit outside on the porch and read, or even just change rooms and move to another part of the house.

3. Brush your teeth and rinse with mouthwash. Chips and salty snacks are a lot less appealing when your mouth is minty fresh.

4. Quench your thirst. A basic tenet of Weight Watchers is that usually when you feel like snacking, it's your body needing hydration. So sip sugar-free tea, coffee or ice water.

5. Feed the need to chomp. Keep your tastebuds happy with a piece of sugar-free hard candy, sugarless gum or sucker. Hungry Girl says that 94 percent fat-free popcorn is another good choice because it contains just 20 calories per cup.

6. Don't keep "trigger foods" in the house. We all know what our weaknesses are, the foods that trigger a mindless desire to snack. Mine is Little Debbie Swiss Cake Rolls.

Out of sight, out of mind. Don't buy them. If they aren't in the house, they can't tempt you.

7. Keep a food journal. Carrie Underwood has stated in numerous interviews that she lost weight more easily by writing down every edible that passed through her lips.

The premise is when you see the list of everything you're eating in one day, you realize how much you overeat. Holding yourself accountable for everything you ingest will make you think twice about whether you really want that snack.

8. Sit it out. Here's one I hadn't heard before: If you force yourself to wait 20 minutes before getting the snack, nine times out of 10 you won't want it anymore. (But I bet that 20 minutes drags by like 20 hours.)

9. Don't skip meals. It's a no-brainer: If you aren't going long intervals between meals then you won't feel those stomach growlings that urge you to snack.

10. If you are genuinely hungry, eat fruit or veggies. Remember, fruit's free on Weight Watchers now. It's so much easier to reach for celery sticks or an apple if you have them already washed, cut and ready to grab when you open the refrigerator door.

Contact Susan Pierce at spierce@timesfreepress.com or 423-757-6284.

©2012 the Chattanooga Times/Free Press (Chattanooga, Tenn.)

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

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Daily Multi May Lower Cancer Risk

Posted October 23, 2012

A new study suggests a multivitamin a day could help reduce the risk of cancer in older men, but one expert cautions there’s a lot more work to be done before the dietary supplements can be hailed as cancer fighters.

Brigham and Women’s Hospital researchers released the findings of the exhaustive study that found multi-vitamins cut cancer risk by 8 percent at a conference in California yesterday.

“The main benefit to taking a vitamin is to make up for any deficiency, but it certainly appears that there may be a modest benefit in preventing cancer in men over 50, too,” said Dr. J. Michael Gaziano, the study’s lead author and the head of Brigham and Women’s aging division.

Tufts University Cardiovascular Nutrition Laboratory Director Alice Lichtenstein called the results “interesting” but warned there’s a lot more research that needs to be done.

“We don’t know whether those individuals were borderline deficient in any critical areas,” she said. “On the basis of this study, there may be a benefit to taking a multivitamin, but it’s a very modest benefit.”

For 11 years, Gaziano and his team tracked the health of 15,000 male physicians, all of whom were at least 50 years old when the study began.

To determine, for the first time, if there are any long-term benefits of taking a multivitamin — something about one third of all Americans already do — researchers gave half the study participants multivitamins and told them to take them every day. The others received a placebo.

After 10 years, Gaziano said, researcher found that the men who took daily multivitamins had an 8 percent reduction in total cancer, when compared to the placebo-taking group.

The vitamin-taking group also had fewer cancer-related deaths, the study shows.

Now, researchers are probing the data to see if there are any links between daily multivitamins and cardiovascular disease.

“Stay tuned,” Gaziano said.

christine.mcconville@bostonherald.com

___

©2012 the Boston Herald

Visit the Boston Herald at www.bostonherald.com

Distributed by MCT Information Services

A new study suggests a multivitamin a day could help reduce the risk of cancer in older men, but one expert cautions there's a lot more work to be done before the dietary supplements can be hailed as cancer fighters.

Brigham and Women's Hospital researchers released the findings of the exhaustive study that found multi-vitamins cut cancer risk by 8 percent at a conference in California yesterday.

"The main benefit to taking a vitamin is to make up for any deficiency, but it certainly appears that there may be a modest benefit in preventing cancer in men over 50, too," said Dr. J. Michael Gaziano, the study's lead author and the head of Brigham and Women's aging division.

Tufts University Cardiovascular Nutrition Laboratory Director Alice Lichtenstein called the results "interesting" but warned there's a lot more research that needs to be done.

"We don't know whether those individuals were borderline deficient in any critical areas," she said. "On the basis of this study, there may be a benefit to taking a multivitamin, but it's a very modest benefit."

For 11 years, Gaziano and his team tracked the health of 15,000 male physicians, all of whom were at least 50 years old when the study began.

To determine, for the first time, if there are any long-term benefits of taking a multivitamin -- something about one third of all Americans already do -- researchers gave half the study participants multivitamins and told them to take them every day. The others received a placebo.

After 10 years, Gaziano said, researcher found that the men who took daily multivitamins had an 8 percent reduction in total cancer, when compared to the placebo-taking group.

The vitamin-taking group also had fewer cancer-related deaths, the study shows.

Now, researchers are probing the data to see if there are any links between daily multivitamins and cardiovascular disease.

"Stay tuned," Gaziano said.

christine.mcconville@bostonherald.com

___

©2012 the Boston Herald

Visit the Boston Herald at www.bostonherald.com

Distributed by MCT Information Services

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Protect Eyes from Sun Damage Too

Posted July 16, 2012

Many people slather on sunscreen before hitting the waves but don’t give a thought to eye protection while in the water.

Chronic sun exposure can lead to a common eye condition called pterygium, a noncancerous growth on the retina that can affect vision.

Surfers and others who spend a lot of time outdoors and in the ocean have a greater potential for developing eye problems, according to Dr. Michael Bennett, founder of the Retina Institute of Hawaii and an active waterman himself. Water can reflect up to 100 percent of damaging ultraviolet light from the sun.

“Pterygium is like a callous on the hand. It can be brutally painful,” he said.

Every time a person blinks, the eyelid rubs over the surface of the growth.

“This is a big problem for surfers, windsurfers, fishermen and guys on the water here. They need to be wearing some sort of protection that prevents this,” Bennett said.

Pterygium can grow over the entire eyeball, causing a substantial loss of vision. The main symptom is an area of raised white tissue, which can become inflamed and cause burning, irritation or a feeling of having a foreign particle in the eye.

Surgery can be done to remove the scar tissue from the eye if vision is impaired, but there is a chance it will return. Once diagnosed, the most important course of action is to try to contain the damage and not let it get worse.

Goggles, sunglasses and tinted sports contact lenses that filter UVA and UVB light all work well as means of eye protection, but there are trade-offs, according to Bennett.

“It’s easiest to wear glasses, but they are the easiest to lose in the water. Polarized glasses provide water clarity and help with UV blockage,” he said. “Goggles stay secure but fog with great frequency, especially if you heat up and the water and air temperature remains relatively cool.”

Australian Jamie Mitchell, winner of eight consecutive Molokai-to-Oahu paddleboard races, wears polarized sunglasses while on the water.

“When I’m paddling I always wear sunglasses. I am lucky I am sponsored by Kaenon Polarized,” he said. “I feel it’s important to save your eyes from the sun, glare and elements as much as possible. Without our eyesight we have nothing, so I definitely like to protect my eyes.”

Seventeen-year-old Connor Baxter of Maui, who competes around the world in windsurfing, stand-up paddling and surfing, also believes that sun protection is of the utmost importance.

“I’m normally in the ocean from sunup to sundown,” he said.

Baxter uses tinted contacts by Nike, one of his sponsors, for sun protection. In general the specialized contacts range in price from $33 to $39 a pair and require a fitting from an eye doctor. The lenses that Baxter wears reduce glare and filter out 95 percent of UVA and UVB light. (A Nike spokesman said the lenses are no longer on the market while the company is changing manufacturers.)

“I try to use them as much as possible,” said Baxter, adding that the lenses begin to lose their polarization after a few weeks.

“I can wear sunglasses when I paddle for an hour. But when I’m paddling 32 miles for a race, it’s a real benefit to have the contact lenses. You get polarization and no glare, which is so helpful,” he said. “It definitely gives me an edge on the competition.”

Whether one prefers sunglasses, goggles or contacts, Bennett said “all are infinitely better than nothing at all.”

“I have tried them all and they all have their places — it’s up to the individual. Just like sunscreen and seat belts: trade-offs and hassles are a part of living.”

–For sports-tint contact lenses, check with an eye doctor or check online, including at www.mariettacontactlens.com and other websites.

–Kaenon Polarized sunglasses are sold in surf shops; find locations at www.kaenon.com.

©2012 The Honolulu Star-Advertiser

Visit The Honolulu Star-Advertiser at www.staradvertiser.com

Distributed by MCT Information Services

Many people slather on sunscreen before hitting the waves but don't give a thought to eye protection while in the water.

Chronic sun exposure can lead to a common eye condition called pterygium, a noncancerous growth on the retina that can affect vision.

Surfers and others who spend a lot of time outdoors and in the ocean have a greater potential for developing eye problems, according to Dr. Michael Bennett, founder of the Retina Institute of Hawaii and an active waterman himself. Water can reflect up to 100 percent of damaging ultraviolet light from the sun.

"Pterygium is like a callous on the hand. It can be brutally painful," he said.

Every time a person blinks, the eyelid rubs over the surface of the growth.

"This is a big problem for surfers, windsurfers, fishermen and guys on the water here. They need to be wearing some sort of protection that prevents this," Bennett said.

Pterygium can grow over the entire eyeball, causing a substantial loss of vision. The main symptom is an area of raised white tissue, which can become inflamed and cause burning, irritation or a feeling of having a foreign particle in the eye.

Surgery can be done to remove the scar tissue from the eye if vision is impaired, but there is a chance it will return. Once diagnosed, the most important course of action is to try to contain the damage and not let it get worse.

Goggles, sunglasses and tinted sports contact lenses that filter UVA and UVB light all work well as means of eye protection, but there are trade-offs, according to Bennett.

"It's easiest to wear glasses, but they are the easiest to lose in the water. Polarized glasses provide water clarity and help with UV blockage," he said. "Goggles stay secure but fog with great frequency, especially if you heat up and the water and air temperature remains relatively cool."

Australian Jamie Mitchell, winner of eight consecutive Molokai-to-Oahu paddleboard races, wears polarized sunglasses while on the water.

"When I'm paddling I always wear sunglasses. I am lucky I am sponsored by Kaenon Polarized," he said. "I feel it's important to save your eyes from the sun, glare and elements as much as possible. Without our eyesight we have nothing, so I definitely like to protect my eyes."

Seventeen-year-old Connor Baxter of Maui, who competes around the world in windsurfing, stand-up paddling and surfing, also believes that sun protection is of the utmost importance.

"I'm normally in the ocean from sunup to sundown," he said.

Baxter uses tinted contacts by Nike, one of his sponsors, for sun protection. In general the specialized contacts range in price from $33 to $39 a pair and require a fitting from an eye doctor. The lenses that Baxter wears reduce glare and filter out 95 percent of UVA and UVB light. (A Nike spokesman said the lenses are no longer on the market while the company is changing manufacturers.)

"I try to use them as much as possible," said Baxter, adding that the lenses begin to lose their polarization after a few weeks.

"I can wear sunglasses when I paddle for an hour. But when I'm paddling 32 miles for a race, it's a real benefit to have the contact lenses. You get polarization and no glare, which is so helpful," he said. "It definitely gives me an edge on the competition."

Whether one prefers sunglasses, goggles or contacts, Bennett said "all are infinitely better than nothing at all."

"I have tried them all and they all have their places -- it's up to the individual. Just like sunscreen and seat belts: trade-offs and hassles are a part of living."

--For sports-tint contact lenses, check with an eye doctor or check online, including at www.mariettacontactlens.com and other websites.

--Kaenon Polarized sunglasses are sold in surf shops; find locations at www.kaenon.com.

©2012 The Honolulu Star-Advertiser

Visit The Honolulu Star-Advertiser at www.staradvertiser.com

Distributed by MCT Information Services

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Sleep Your Way to a Healthy Weight

Posted June 29, 2012

Many people slash their calories and hit the gym hoping to shed a few pounds, only to step on the scale and see the number stubbornly refuse to budge.

According to Dr. Michael Breus, a nationally recognized sleep expert, a little shuteye can make the difference between a failed diet and a successful one. Poor sleep leads to a diet-busting combination of higher cortisol levels that boost the appetite, a slower metabolism and cravings for fatty or high-carbohydrate foods, he said.

“When I get people sleeping better, weight literally falls off of them,” Breus said.

A clinical psychologist with a specialty in sleep disorders, Breus is traveling throughout Maine this week training sleep shops about his line of mattresses. He’s also author of the book “The Sleep Doctor’s Diet Plan.”

Breus offered five tips for better sleep:

Go to bed at the same time every day, including weekends, to help your body adjust to a natural sleep rhythm. Even one or two late nights can throw sleep out of whack. “Some people experience this as what we call Sunday night insomnia — they stay up late Friday night, they stay up late Saturday night, and then all of a sudden Sunday comes and their normal bedtime isn’t working for them because their body has already adjusted to this later bedtime,” he said.

Skip caffeine after 2 p.m., as the effects last eight to 10 hours. Are you one of those people who sips coffee after dinner and can still fall asleep? You’re probably not sleeping well and deeply, Breus said.

Avoid drinking alcohol within three hours of bedtime.

Exercise consistently to improve sleep quality, but not within four hours of bedtime because working out can boost energy levels.

Enjoy five to 10 minutes of sunlight every morning. “Sunlight resets the internal biological clock,” Breus said.

He also recommends unplugging from interactive technology, like surfing the Web on an iPad, one hour before bed. Television, on the other hand, can help those who need a distraction from the stresses of the day to catch a wink, he said.

“I’m probably the only sleep doctor in the world that says it’s OK to watch television to fall asleep,” Breus said.

Meditation, yoga, prayer and reading before bed can also help stressed out people to fall asleep and stay asleep, he said.

Many people slash their calories and hit the gym hoping to shed a few pounds, only to step on the scale and see the number stubbornly refuse to budge.

According to Dr. Michael Breus, a nationally recognized sleep expert, a little shuteye can make the difference between a failed diet and a successful one. Poor sleep leads to a diet-busting combination of higher cortisol levels that boost the appetite, a slower metabolism and cravings for fatty or high-carbohydrate foods, he said.

"When I get people sleeping better, weight literally falls off of them," Breus said.

A clinical psychologist with a specialty in sleep disorders, Breus is traveling throughout Maine this week training sleep shops about his line of mattresses. He's also author of the book "The Sleep Doctor's Diet Plan."

Breus offered five tips for better sleep:

Go to bed at the same time every day, including weekends, to help your body adjust to a natural sleep rhythm. Even one or two late nights can throw sleep out of whack. "Some people experience this as what we call Sunday night insomnia -- they stay up late Friday night, they stay up late Saturday night, and then all of a sudden Sunday comes and their normal bedtime isn't working for them because their body has already adjusted to this later bedtime," he said.

Skip caffeine after 2 p.m., as the effects last eight to 10 hours. Are you one of those people who sips coffee after dinner and can still fall asleep? You're probably not sleeping well and deeply, Breus said.

Avoid drinking alcohol within three hours of bedtime.

Exercise consistently to improve sleep quality, but not within four hours of bedtime because working out can boost energy levels.

Enjoy five to 10 minutes of sunlight every morning. "Sunlight resets the internal biological clock," Breus said.

He also recommends unplugging from interactive technology, like surfing the Web on an iPad, one hour before bed. Television, on the other hand, can help those who need a distraction from the stresses of the day to catch a wink, he said.

"I'm probably the only sleep doctor in the world that says it's OK to watch television to fall asleep," Breus said.

Meditation, yoga, prayer and reading before bed can also help stressed out people to fall asleep and stay asleep, he said.

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Decision To Use HRT Very Individualized

Posted June 15, 2012

Should women who suffer from the demobilizing symptoms of menopause — hot flashes, night sweats, sleeplessness and mood swings — take hormone replacement therapy?

That is the question facing many women, since a groundbreaking study a decade ago turned the tables on the medical approach to relieving the symptoms of menopause with hormones.

The answer: the decision is a highly individualized one, to be determined between each patient and her doctor, South Florida physicians say.

“There is not one answer that fits all women because each woman’s risk is different,” said Dr. Silvina Levis, professor of medicine at the University of Miami Miller School of Medicine and director of its Osteoporosis Center.

In 2002, a study by the Women’s Health Initiative was halted after 5 1/2 years when researchers found that estrogen and progestin supplements significantly increased the rate of heart attacks, stroke, blood clots and breast cancer in healthy postmenopausal women.

The increased risk of a heart attack or stroke began in the first year of hormone use, while the risk of breast cancer jumped after four years on hormones.

While the study’s methodology has been criticized by many, there is no doubt that the conclusions have caused a sea change in how doctors prescribe hormones to their patients, physicians say.

Until then, the prevailing medical belief was that hormone replacement could help prevent such ailments as heart disease and osteoporosis. Women often began taking hormones as soon as they began feeling the symptoms of menopause, and continued them for life.

Now, doctors suggest that women in perimenopause (the period before menopause begins) or menopause, who are suffering from symptoms that are interfering with their daily lives, should consult with their doctor if they wish to consider hormone replacement.

“What changed is the practice — what women choose to do and what doctors prescribe, it changed it significantly,” Levis said. “Now, the pendulum is swinging back a little bit, in that some women do get estrogen.”

Menopausal symptoms vary from woman to woman, doctors say. Some women go through the transition symptom-free, others have symptoms for a year or two, and others experience symptoms that drag on for years.

“If a woman is very symptomatic, can’t sleep at night, has hot flashes through the day and night sweats that really bother her, we try to help her,” Levis said. “Women with severe menopausal symptoms have a very hard time, and hormone therapy can really help them.”

Doctors will weigh the symptoms with the potential risks, looking at a patient’s own medical history as well as family history, particularly for heart disease and stroke.

“It’s a very personal decision,” said Dr. Veronica McCloskey, a cardiologist with the Columbia University division of cardiology at Mount Sinai Medical Center, in Hialeah. “If you have an extensive family history of stroke and we know that in the first year there is an increased risk of stroke, maybe you really shouldn’t take it. If you have a very strong family history of heart disease, maybe it’s not a good idea.”

In fact, heart disease in women before menopause is rare, but after menopause it increases dramatically, and is the No. 1 killer of women in the United States, McCloskey said.

So, along those lines, if a patient is very overweight, has high blood pressure, high cholesterol and has a significant family history for early onset heart disease, she may not be a good candidate, said Dr. Victoria Lopez-Beecham, a gynecologist and obstetrician at Baptist Hospital in Kendall.

So who, then, is a good candidate for hormone replacement therapy?

> Lopez-Beecham cited those patients who are very symptomatic for “vasomotor symptoms,” such as hot flashes and night sweats; those who suffer from severe vaginal dryness from a lack of estrogen; who do not have any contraindications, like a significant family history of breast cancer or high risk for cardiovascular disease; and are relatively young, say 50 to 55.

“The trend is to give as low as dose as you can for as short a duration as possible, to try to alleviate those symptoms,” she said, “provided the medicine you are going to give is not going to put her at significant risk.”

Another reason to take hormone replacement therapy is to slow the aging process, said Dr. Amanda Richards-Bullock, a gynecologist and obstetrician at the University of Miami.

“With the lack of hormones, the body starts to lose calcium from the bones, so women become at risk for osteoporosis and a loss of connectivity from blood vessels and skin — the wrinkles, the drying out, all those fun things,” Richards-Bullock said. “We can’t stop it but we can slow it down a little bit.”

She advises that patients undergo blood tests to see what hormones are lacking, and only replace those that are missing.

©2012 The Miami Herald

Visit The Miami Herald at www.miamiherald.com

Should women who suffer from the demobilizing symptoms of menopause -- hot flashes, night sweats, sleeplessness and mood swings -- take hormone replacement therapy?

That is the question facing many women, since a groundbreaking study a decade ago turned the tables on the medical approach to relieving the symptoms of menopause with hormones.

The answer: the decision is a highly individualized one, to be determined between each patient and her doctor, South Florida physicians say.

"There is not one answer that fits all women because each woman's risk is different," said Dr. Silvina Levis, professor of medicine at the University of Miami Miller School of Medicine and director of its Osteoporosis Center.

In 2002, a study by the Women's Health Initiative was halted after 5 1/2 years when researchers found that estrogen and progestin supplements significantly increased the rate of heart attacks, stroke, blood clots and breast cancer in healthy postmenopausal women.

The increased risk of a heart attack or stroke began in the first year of hormone use, while the risk of breast cancer jumped after four years on hormones.

While the study's methodology has been criticized by many, there is no doubt that the conclusions have caused a sea change in how doctors prescribe hormones to their patients, physicians say.

Until then, the prevailing medical belief was that hormone replacement could help prevent such ailments as heart disease and osteoporosis. Women often began taking hormones as soon as they began feeling the symptoms of menopause, and continued them for life.

Now, doctors suggest that women in perimenopause (the period before menopause begins) or menopause, who are suffering from symptoms that are interfering with their daily lives, should consult with their doctor if they wish to consider hormone replacement.

"What changed is the practice -- what women choose to do and what doctors prescribe, it changed it significantly," Levis said. "Now, the pendulum is swinging back a little bit, in that some women do get estrogen."

Menopausal symptoms vary from woman to woman, doctors say. Some women go through the transition symptom-free, others have symptoms for a year or two, and others experience symptoms that drag on for years.

"If a woman is very symptomatic, can't sleep at night, has hot flashes through the day and night sweats that really bother her, we try to help her," Levis said. "Women with severe menopausal symptoms have a very hard time, and hormone therapy can really help them."

Doctors will weigh the symptoms with the potential risks, looking at a patient's own medical history as well as family history, particularly for heart disease and stroke.

"It's a very personal decision," said Dr. Veronica McCloskey, a cardiologist with the Columbia University division of cardiology at Mount Sinai Medical Center, in Hialeah. "If you have an extensive family history of stroke and we know that in the first year there is an increased risk of stroke, maybe you really shouldn't take it. If you have a very strong family history of heart disease, maybe it's not a good idea."

In fact, heart disease in women before menopause is rare, but after menopause it increases dramatically, and is the No. 1 killer of women in the United States, McCloskey said.

So, along those lines, if a patient is very overweight, has high blood pressure, high cholesterol and has a significant family history for early onset heart disease, she may not be a good candidate, said Dr. Victoria Lopez-Beecham, a gynecologist and obstetrician at Baptist Hospital in Kendall.

So who, then, is a good candidate for hormone replacement therapy?

> Lopez-Beecham cited those patients who are very symptomatic for "vasomotor symptoms," such as hot flashes and night sweats; those who suffer from severe vaginal dryness from a lack of estrogen; who do not have any contraindications, like a significant family history of breast cancer or high risk for cardiovascular disease; and are relatively young, say 50 to 55.

"The trend is to give as low as dose as you can for as short a duration as possible, to try to alleviate those symptoms," she said, "provided the medicine you are going to give is not going to put her at significant risk."

Another reason to take hormone replacement therapy is to slow the aging process, said Dr. Amanda Richards-Bullock, a gynecologist and obstetrician at the University of Miami.

"With the lack of hormones, the body starts to lose calcium from the bones, so women become at risk for osteoporosis and a loss of connectivity from blood vessels and skin -- the wrinkles, the drying out, all those fun things," Richards-Bullock said. "We can't stop it but we can slow it down a little bit."

She advises that patients undergo blood tests to see what hormones are lacking, and only replace those that are missing.

©2012 The Miami Herald

Visit The Miami Herald at www.miamiherald.com

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Are You Getting Enough Potassium?

Posted April 8, 2012

The buzzword: Potassium

The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention’s Division for Heart Disease and Stroke Prevention.

Q: What is potassium?

A: It’s one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function.

Q: What does it do?

A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss.

Q: I often hear potassium mentioned along with sodium. How are they related?

A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. … If you have high sodium [in your diet], it will help if you eat more potassium.

Q: Do we get enough of it?

A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg.

Q: Can we take a supplement?

A: Supplements don’t work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form.

Q: What are good sources for potassium?

A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don’t have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits.

The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt.

Spicy stewed potatoes and spinach with buttermilk

PG tested

Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they’re a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I’d advise against leaving out the chiles.

– China Millman

–1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks

–2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

–1 cup boiling water

–1/2 cup firmly packed fresh cilantro

–4 large garlic cloves, peeled

–3/4 teaspoon salt

–1 tablespoon canola oil

–1/4 teaspoon ground turmeric

–1/2 cup buttermilk

–1 tablespoon whipping cream

–8 ounces baby spinach

Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heat-proof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed).

Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, pulse the ingredients in a food processor until minced.)

Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add to the pan along with the turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes. If the potatoes get dry before they get tender, add a little more water to the pan.

Whisk buttermilk and cream in a small bowl.

When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture. Don’t worry if it curdles a little.

Serves 4.

– Adapted from “The Simple Art of EatingWell Cookbook” by Jessie Price & the EatingWell Test Kitchen (2010, $35)

French lentils with Chard

PG tested

Lentils and chard are both good sources of potassium, and this dish has the added bonus of being equally good warm or cold. Using the chard stem adds a wonderful sweet note to the earthy lentils. For a vegetarian version, simply substitute vegetable stock or even water, but compensate with a little extra salt.

– China Millman

–1 onion, chopped fine

-12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces

–4 teaspoons extra-virgin olive oil

–Salt and pepper

–2 garlic cloves, minced

–1 teaspoon fresh thyme or 1/4 teaspoon dried

–1 3/4 cups low-sodium chicken broth

–1 cup lentilles du Puy (French green lentils), rinsed and picked over

–2 teaspoons lemon juice

Combine onion, chard stems, 1 teaspoon oil and 1/4 teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until vegetables are softened, 8 to 10 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds.

Stir in broth and lentils and bring to a simmer. Reduce heat to low, cover and continue to simmer, stirring occasionally, until lentils are mostly tender but still slightly crunchy, about 35 minutes longer.

Uncover and stir in chard leaves. Continue to cook, stirring occasionally, until lentils are completely tender, about 8 minutes longer. Stir in remaining 1 tablespoon oil and lemon juice. Season with salt and pepper to taste and serve hot or cold.

Makes 81/2 cups.

– Adapted from “America’s Test Kitchen Light & Healthy: The Year’s Best Recipes Lightened Up” (America’s Test Kitchen, 2012, $35)

China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman.

©2012 the Pittsburgh Post-Gazette

Visit the Pittsburgh Post-Gazette at www.post-gazette.com

The buzzword: Potassium The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention's Division for Heart Disease and Stroke Prevention. Q: What is potassium? A: It's one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function. Q: What does it do? A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss. Q: I often hear potassium mentioned along with sodium. How are they related? A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. ... If you have high sodium [in your diet], it will help if you eat more potassium. Q: Do we get enough of it? A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg. Q: Can we take a supplement? A: Supplements don't work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form. Q: What are good sources for potassium? A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don't have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits. The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt. Spicy stewed potatoes and spinach with buttermilk PG tested Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they're a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I'd advise against leaving out the chiles. -- China Millman --1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks --2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed --1 cup boiling water --1/2 cup firmly packed fresh cilantro --4 large garlic cloves, peeled --3/4 teaspoon salt --1 tablespoon canola oil --1/4 teaspoon ground turmeric --1/2 cup buttermilk --1 tablespoon whipping cream --8 ounces baby spinach Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heat-proof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed). Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, pulse the ingredients in a food processor until minced.) Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add to the pan along with the turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes. If the potatoes get dry before they get tender, add a little more water to the pan. Whisk buttermilk and cream in a small bowl. When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture. Don't worry if it curdles a little. Serves 4. -- Adapted from "The Simple Art of EatingWell Cookbook" by Jessie Price & the EatingWell Test Kitchen (2010, $35) French lentils with Chard PG tested Lentils and chard are both good sources of potassium, and this dish has the added bonus of being equally good warm or cold. Using the chard stem adds a wonderful sweet note to the earthy lentils. For a vegetarian version, simply substitute vegetable stock or even water, but compensate with a little extra salt. -- China Millman --1 onion, chopped fine -12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces --4 teaspoons extra-virgin olive oil --Salt and pepper --2 garlic cloves, minced --1 teaspoon fresh thyme or 1/4 teaspoon dried --1 3/4 cups low-sodium chicken broth --1 cup lentilles du Puy (French green lentils), rinsed and picked over --2 teaspoons lemon juice Combine onion, chard stems, 1 teaspoon oil and 1/4 teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until vegetables are softened, 8 to 10 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds. Stir in broth and lentils and bring to a simmer. Reduce heat to low, cover and continue to simmer, stirring occasionally, until lentils are mostly tender but still slightly crunchy, about 35 minutes longer. Uncover and stir in chard leaves. Continue to cook, stirring occasionally, until lentils are completely tender, about 8 minutes longer. Stir in remaining 1 tablespoon oil and lemon juice. Season with salt and pepper to taste and serve hot or cold. Makes 81/2 cups. -- Adapted from "America's Test Kitchen Light & Healthy: The Year's Best Recipes Lightened Up" (America's Test Kitchen, 2012, $35) China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman. ©2012 the Pittsburgh Post-Gazette Visit the Pittsburgh Post-Gazette at www.post-gazette.com

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Are You Getting Enough Potassium?

Posted March 2, 2012

The buzzword: Potassium

The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention’s Division for Heart Disease and Stroke Prevention.

Q: What is potassium?

A: It’s one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function.

Q: What does it do?

A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss.

Q: I often hear potassium mentioned along with sodium. How are they related?

A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. … If you have high sodium [in your diet], it will help if you eat more potassium.

Q: Do we get enough of it?

A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg.

Q: Can we take a supplement?

A: Supplements don’t work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form.

Q: What are good sources for potassium?

A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don’t have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits.

The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt.

Spicy stewed potatoes and spinach with buttermilk

PG tested

Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they’re a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I’d advise against leaving out the chiles.

— China Millman

–1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks

–2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

–1 cup boiling water

–1/2 cup firmly packed fresh cilantro

–4 large garlic cloves, peeled

–3/4 teaspoon salt

–1 tablespoon canola oil

–1/4 teaspoon ground turmeric

–1/2 cup buttermilk

–1 tablespoon whipping cream

–8 ounces baby spinach

Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heat-proof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed).

Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, pulse the ingredients in a food processor until minced.)

Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add to the pan along with the turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes. If the potatoes get dry before they get tender, add a little more water to the pan.

Whisk buttermilk and cream in a small bowl.

When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture. Don’t worry if it curdles a little.

Serves 4.

— Adapted from “The Simple Art of EatingWell Cookbook” by Jessie Price & the EatingWell Test Kitchen (2010, $35)

French lentils with Chard

PG tested

Lentils and chard are both good sources of potassium, and this dish has the added bonus of being equally good warm or cold. Using the chard stem adds a wonderful sweet note to the earthy lentils. For a vegetarian version, simply substitute vegetable stock or even water, but compensate with a little extra salt.

— China Millman

–1 onion, chopped fine

-12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces

–4 teaspoons extra-virgin olive oil

–Salt and pepper

–2 garlic cloves, minced

–1 teaspoon fresh thyme or 1/4 teaspoon dried

–1 3/4 cups low-sodium chicken broth

–1 cup lentilles du Puy (French green lentils), rinsed and picked over

–2 teaspoons lemon juice

Combine onion, chard stems, 1 teaspoon oil and 1/4 teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until vegetables are softened, 8 to 10 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds.

Stir in broth and lentils and bring to a simmer. Reduce heat to low, cover and continue to simmer, stirring occasionally, until lentils are mostly tender but still slightly crunchy, about 35 minutes longer.

Uncover and stir in chard leaves. Continue to cook, stirring occasionally, until lentils are completely tender, about 8 minutes longer. Stir in remaining 1 tablespoon oil and lemon juice. Season with salt and pepper to taste and serve hot or cold.

Makes 81/2 cups.

— Adapted from “America’s Test Kitchen Light & Healthy: The Year’s Best Recipes Lightened Up” (America’s Test Kitchen, 2012, $35)

China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman.

©2012 the Pittsburgh Post-Gazette

Visit the Pittsburgh Post-Gazette at www.post-gazette.com

The buzzword: Potassium

The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention's Division for Heart Disease and Stroke Prevention.

Q: What is potassium?

A: It's one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function.

Q: What does it do?

A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss.

Q: I often hear potassium mentioned along with sodium. How are they related?

A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. ... If you have high sodium [in your diet], it will help if you eat more potassium.

Q: Do we get enough of it?

A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg.

Q: Can we take a supplement?

A: Supplements don't work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form.

Q: What are good sources for potassium?

A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don't have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits.

The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt.

Spicy stewed potatoes and spinach with buttermilk

PG tested

Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they're a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I'd advise against leaving out the chiles.

-- China Millman

--1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks

--2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

--1 cup boiling water

--1/2 cup firmly packed fresh cilantro

--4 large garlic cloves, peeled

--3/4 teaspoon salt

--1 tablespoon canola oil

--1/4 teaspoon ground turmeric

--1/2 cup buttermilk

--1 tablespoon whipping cream

--8 ounces baby spinach

Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heat-proof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed).

Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, pulse the ingredients in a food processor until minced.)

Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add to the pan along with the turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes. If the potatoes get dry before they get tender, add a little more water to the pan.

Whisk buttermilk and cream in a small bowl.

When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture. Don't worry if it curdles a little.

Serves 4.

-- Adapted from "The Simple Art of EatingWell Cookbook" by Jessie Price & the EatingWell Test Kitchen (2010, $35)

French lentils with Chard

PG tested

Lentils and chard are both good sources of potassium, and this dish has the added bonus of being equally good warm or cold. Using the chard stem adds a wonderful sweet note to the earthy lentils. For a vegetarian version, simply substitute vegetable stock or even water, but compensate with a little extra salt.

-- China Millman

--1 onion, chopped fine

-12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces

--4 teaspoons extra-virgin olive oil

--Salt and pepper

--2 garlic cloves, minced

--1 teaspoon fresh thyme or 1/4 teaspoon dried

--1 3/4 cups low-sodium chicken broth

--1 cup lentilles du Puy (French green lentils), rinsed and picked over

--2 teaspoons lemon juice

Combine onion, chard stems, 1 teaspoon oil and 1/4 teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until vegetables are softened, 8 to 10 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds.

Stir in broth and lentils and bring to a simmer. Reduce heat to low, cover and continue to simmer, stirring occasionally, until lentils are mostly tender but still slightly crunchy, about 35 minutes longer.

Uncover and stir in chard leaves. Continue to cook, stirring occasionally, until lentils are completely tender, about 8 minutes longer. Stir in remaining 1 tablespoon oil and lemon juice. Season with salt and pepper to taste and serve hot or cold.

Makes 81/2 cups.

-- Adapted from "America's Test Kitchen Light & Healthy: The Year's Best Recipes Lightened Up" (America's Test Kitchen, 2012, $35)

China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman.

©2012 the Pittsburgh Post-Gazette

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More Women Affected By Heart Disease Than Men

Posted Feb 27, 2012

Ideal cardiovascular health means maintaining a healthy lifestyle.

More women than men die of cardiovascular disease each year, according to the American Heart Association (AHA). Additionally, women are less likely to receive appropriate treatment after a heart attack, then men.

For women, generally the primary caregiver, personal health concerns are often put on hold as family and loved ones tend to take priority.

Due to this, improper diet, not enough exercise, and daily stresses become the norm, put themselves at high risk for developing health problems increasing the risk for heart attack at stroke.

More than 400,000 deaths for women in the U.S. are caused by cardiovascular disease each year, according to AHA.

Metabolic syndrome is a medical term used when a person has three of more risk factors which increases their risk to developing coronary artery disease (CAD), stroke, and type-2 diabetes, or other vascular diseases, according to the National Institutes of Health (NIH) and National Center for Biotechnology Information (NCBI).

Provided by the AHA, risk factors of metabolic syndrome include: the waist being greater than 35 inches; triglycerides higher than 150 mg/dL; HDL (good cholesterol) less than 50 mg/dL; blood pressure higher than 130/85 mm Hg; fasting blood glucose higher than 100 mg/dL.

Dr. Michael S. Fenster, M.D. interventional cardiologist with Hernando Heart Clinic in Brooksville, advised women at risk can experience warning signs in many different ways.

“For women and men, the most common warning sign is a discomfort in the center of the chest lasting more than a few minutes. It may come and go, often in relation to exertion or stress. It can manifest as an uncomfortable pressure, squeezing, fullness or pain,” advised Fenster.

Sometimes the discomfort can be felt in one or both arms, as well as the back, neck, jaw or stomach, he added.

“Some women experience a shortness of breath, that may or may not include chest pain,” Fenster said. “Additionally, breaking out in a cold sweat, nausea or feeling light-headed are possible. What is important to realize is that many women present without these ‘classical’ symptoms. These atypical symptoms may range from a general ill feeling to severe shortness of breath or abdominal pain.”

Women who are at high risk for heart disease are those who have existing coronary artery disease, such as stents, bypass surgery, and/or history of heart attack, stroke. Additionally, blocked arteries in the legs, abdominal aortic aneurysm, chronic kidney disease, and diabetes are included in a person being at high risk, advised the AHA.

“Stroke warning signs include sudden numbness or weakness of the face, arm or leg, predominant to one side of the body,” said Fenster.

Sudden severe headache without a known cause, being confused or having trouble speaking are also warning signs to stroke, he added.

“Some may experience sudden vision problems in one or both eyes, trouble walking which includes dizziness or loss of balance and coordination,” Fenster said.

At risk women are those who currently smoke, have a poor diet, lack regular physical activity and cannot complete a treadmill exercise test, overweight (BMI over 25 kg/m2), family history of heart or vascular disease, high blood pressure, lupus, rheumatoid arthritis, metabolic syndrome, and pregnancy complications such as high blood pressure, diabetes, delivering a pre-term infant, according to the AHA.

Leading a healthy lifestyle is considered having blood pressure less than 120/80 mm Hg; total cholesterol less than 200 mg/dL and not on medicine for cholesterol; fasting blood glucose less than 100 mg/dL and not on medicine for blood glucose; BMI less than 25 kg/m2; never smoked or quit for one year or more; performs 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week; eats a diet of fruits and vegetables, whole grains, high-fiber foods, and fish (oily preferred) twice a week or more; limiting saturated fats, cholesterol, alcohol, sodium, sugar, and avoids trans-fatty acids, according to the AHA.

For women who are trying to lose weight, 60 to 90 minutes per day of moderate exercise, advises the AHA.

Cardiac rehabilitation or a physician-guided exercise program is advised for women with recent heart problems (heart attack, stroke, or other cardiac condition).

If you or someone you know begins to experience any or a combination of warning signs for heart attack or stroke, the American Heart Association advises to call 9-1-1 immediately, as “every second counts”.

Dr. Michael S. Fenster, M.D., interventional cardiologist with Hernando Heart Clinic located at 14540 Cortez Boulevard, Suite 119 in Brooksville. His office can be reached at (352) 597-3368.

This is a two part series, look next week in Hernando Today’s Health & Fitness section, Thursday, for the second part in “Promoting Healthy Hearts in Women”.

©2012 the Hernando Today (Brooksville, Fla.)

Visit the Hernando Today (Brooksville, Fla.) at www.HernandoToday.com

Ideal cardiovascular health means maintaining a healthy lifestyle.

More women than men die of cardiovascular disease each year, according to the American Heart Association (AHA). Additionally, women are less likely to receive appropriate treatment after a heart attack, then men.

For women, generally the primary caregiver, personal health concerns are often put on hold as family and loved ones tend to take priority.

Due to this, improper diet, not enough exercise, and daily stresses become the norm, put themselves at high risk for developing health problems increasing the risk for heart attack at stroke.

More than 400,000 deaths for women in the U.S. are caused by cardiovascular disease each year, according to AHA.

Metabolic syndrome is a medical term used when a person has three of more risk factors which increases their risk to developing coronary artery disease (CAD), stroke, and type-2 diabetes, or other vascular diseases, according to the National Institutes of Health (NIH) and National Center for Biotechnology Information (NCBI).

Provided by the AHA, risk factors of metabolic syndrome include: the waist being greater than 35 inches; triglycerides higher than 150 mg/dL; HDL (good cholesterol) less than 50 mg/dL; blood pressure higher than 130/85 mm Hg; fasting blood glucose higher than 100 mg/dL.

Dr. Michael S. Fenster, M.D. interventional cardiologist with Hernando Heart Clinic in Brooksville, advised women at risk can experience warning signs in many different ways.

"For women and men, the most common warning sign is a discomfort in the center of the chest lasting more than a few minutes. It may come and go, often in relation to exertion or stress. It can manifest as an uncomfortable pressure, squeezing, fullness or pain," advised Fenster.

Sometimes the discomfort can be felt in one or both arms, as well as the back, neck, jaw or stomach, he added.

"Some women experience a shortness of breath, that may or may not include chest pain," Fenster said. "Additionally, breaking out in a cold sweat, nausea or feeling light-headed are possible. What is important to realize is that many women present without these 'classical' symptoms. These atypical symptoms may range from a general ill feeling to severe shortness of breath or abdominal pain."

Women who are at high risk for heart disease are those who have existing coronary artery disease, such as stents, bypass surgery, and/or history of heart attack, stroke. Additionally, blocked arteries in the legs, abdominal aortic aneurysm, chronic kidney disease, and diabetes are included in a person being at high risk, advised the AHA.

"Stroke warning signs include sudden numbness or weakness of the face, arm or leg, predominant to one side of the body," said Fenster.

Sudden severe headache without a known cause, being confused or having trouble speaking are also warning signs to stroke, he added.

"Some may experience sudden vision problems in one or both eyes, trouble walking which includes dizziness or loss of balance and coordination," Fenster said.

At risk women are those who currently smoke, have a poor diet, lack regular physical activity and cannot complete a treadmill exercise test, overweight (BMI over 25 kg/m2), family history of heart or vascular disease, high blood pressure, lupus, rheumatoid arthritis, metabolic syndrome, and pregnancy complications such as high blood pressure, diabetes, delivering a pre-term infant, according to the AHA.

Leading a healthy lifestyle is considered having blood pressure less than 120/80 mm Hg; total cholesterol less than 200 mg/dL and not on medicine for cholesterol; fasting blood glucose less than 100 mg/dL and not on medicine for blood glucose; BMI less than 25 kg/m2; never smoked or quit for one year or more; performs 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week; eats a diet of fruits and vegetables, whole grains, high-fiber foods, and fish (oily preferred) twice a week or more; limiting saturated fats, cholesterol, alcohol, sodium, sugar, and avoids trans-fatty acids, according to the AHA.

For women who are trying to lose weight, 60 to 90 minutes per day of moderate exercise, advises the AHA.

Cardiac rehabilitation or a physician-guided exercise program is advised for women with recent heart problems (heart attack, stroke, or other cardiac condition).

If you or someone you know begins to experience any or a combination of warning signs for heart attack or stroke, the American Heart Association advises to call 9-1-1 immediately, as "every second counts".

Dr. Michael S. Fenster, M.D., interventional cardiologist with Hernando Heart Clinic located at 14540 Cortez Boulevard, Suite 119 in Brooksville. His office can be reached at (352) 597-3368.

This is a two part series, look next week in Hernando Today's Health & Fitness section, Thursday, for the second part in "Promoting Healthy Hearts in Women".

©2012 the Hernando Today (Brooksville, Fla.)

Visit the Hernando Today (Brooksville, Fla.) at www.HernandoToday.com

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Scottish Need MoreVitamin D

LEADING professor has criticized the Scottish Government for failing to medicate the population with Vitamin D.

Professor George Ebers, of the Nuffield Department of Clinical Neurology at Oxford University, said doctors should “mass medicate” Scotland with the vitamin.

He said evidence it could help combat conditions such as multiple sclerosis and high blood pressure should be enough to warrant a national program.

Mr Ebers said policy makers with “courage and vision” were needed in Scotland, where an estimated 10,000 people die every year from MS.

Sir Harry Burns, the Chief Medical Officer for Scotland, has resisted the move until more trials have been carried out.

LEADING professor has criticized the Scottish Government for failing to medicate the population with Vitamin D.

Professor George Ebers, of the Nuffield Department of Clinical Neurology at Oxford University, said doctors should "mass medicate" Scotland with the vitamin.

He said evidence it could help combat conditions such as multiple sclerosis and high blood pressure should be enough to warrant a national program.

Mr Ebers said policy makers with "courage and vision" were needed in Scotland, where an estimated 10,000 people die every year from MS.

Sir Harry Burns, the Chief Medical Officer for Scotland, has resisted the move until more trials have been carried out.

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Heart Disease and Prostate Cancer Linked

Posted Feb 23, 2012

There appears to be a significant connection between two of the deadliest human illnesses — prostate cancer and heart disease — suggesting that they may have the same causes, according to a new study led by Duke Cancer Institute researchers.

If further research shows that both diseases have the same triggers, it could mean that it’s possible for men to reduce their risk of prostate cancer by making the straightforward, proven lifestyle changes for fighting heart disease, including improving diet, stopping smoking, reducing cholesterol levels and getting more exercise.

“That’s obviously what’s exciting to us about these results,” said Dr. Stephen Freedland, an associate professor of surgery and pathology in the Division of Urology at Duke and senior author of the paper.

The study appears online this month in the journal Cancer Epidemiology, Biomarkers & Prevention.

Previous studies into a possible link between the two diseases have offered conflicting results. This time, researchers found that the correlation is real, Freedland said.

“It’s not like every man in the study with heart disease had cancer,” he said. “But we can say that clearly if you do have heart disease, your risk of prostate cancer is higher.”

The researchers studied data from nearly 6,400 men who were enrolled in a large prostate drug trial. Of those, 547 reported a history of heart disease at the time they enrolled.

The men had prostate biopsies to test for cancer two years and four years into the study. Using results from those biopsies, the researchers found that having coronary artery disease increased the risk of prostate cancer by 35 percent averaged over the four-year study. That risk increased over time.

The study is not ideal, in part because it relied on data from an unrelated drug trial. In addition, the results simply show a link, pointing the way to further research into questions such as whether heart disease can somehow cause prostate cancer.

Still, the implications carry unusual weight because both diseases are major killers. Cancer of the prostate is the second-leading cause of cancer deaths among men, while heart disease is the single greatest killer of adults of both sexes, responsible for one in four deaths.

Price: 919-829-4526

___

©2012 The News & Observer (Raleigh, N.C.)

Visit The News & Observer (Raleigh, N.C.) at www.newsobserver.com

There appears to be a significant connection between two of the deadliest human illnesses -- prostate cancer and heart disease -- suggesting that they may have the same causes, according to a new study led by Duke Cancer Institute researchers.

If further research shows that both diseases have the same triggers, it could mean that it's possible for men to reduce their risk of prostate cancer by making the straightforward, proven lifestyle changes for fighting heart disease, including improving diet, stopping smoking, reducing cholesterol levels and getting more exercise.

"That's obviously what's exciting to us about these results," said Dr. Stephen Freedland, an associate professor of surgery and pathology in the Division of Urology at Duke and senior author of the paper.

The study appears online this month in the journal Cancer Epidemiology, Biomarkers & Prevention.

Previous studies into a possible link between the two diseases have offered conflicting results. This time, researchers found that the correlation is real, Freedland said.

"It's not like every man in the study with heart disease had cancer," he said. "But we can say that clearly if you do have heart disease, your risk of prostate cancer is higher."

The researchers studied data from nearly 6,400 men who were enrolled in a large prostate drug trial. Of those, 547 reported a history of heart disease at the time they enrolled.

The men had prostate biopsies to test for cancer two years and four years into the study. Using results from those biopsies, the researchers found that having coronary artery disease increased the risk of prostate cancer by 35 percent averaged over the four-year study. That risk increased over time.

The study is not ideal, in part because it relied on data from an unrelated drug trial. In addition, the results simply show a link, pointing the way to further research into questions such as whether heart disease can somehow cause prostate cancer.

Still, the implications carry unusual weight because both diseases are major killers. Cancer of the prostate is the second-leading cause of cancer deaths among men, while heart disease is the single greatest killer of adults of both sexes, responsible for one in four deaths.

Price: 919-829-4526

___

©2012 The News & Observer (Raleigh, N.C.)

Visit The News & Observer (Raleigh, N.C.) at www.newsobserver.com

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Functional Medicine Debate

Posted Feb 22, 2012

Whether science bears out Catherine Ruehle’s assertion that she is staying well through nutrition and lifestyle changes alone — without the use of prescription drugs — depends on which medical and nutrition experts are asked.

Those who adhere to the emerging philosophy of healthcare called “functional medicine” believe that chronic illnesses and autoimmune disorders such as rheumatoid arthritis are highly attributable to genetic makeup and environmental and lifestyle factors, and that those things should be taken into account by physicians. Too often, they say, doctors use an acute-care model (say, that of a broken bone or appendicitis) to treat chronic disease; they treat the symptoms rather than the causes. The Institute for Functional Medicine (www.functionalmedicine.org) states, “Most physicians are not adequately trained to assess the underlying causes of complex, chronic disease and to apply strategies such as nutrition, diet and exercise to both treat and prevent these illnesses in their patients.”

Fort Worth registered dietitian Kim Hogue, a member of the IMF, has not consulted with Ruehle but says she thinks her approach makes perfect sense.

“Food is medicine,” Hogue says, adding that gluten, in particular, is a substance that many people don’t know they’re sensitive to. One of the first courses of action she as a dietician would advise RA patients to take is to eliminate potential food triggers from their diet and slowly try to add them back in, as Ruehle did.

In fact, one study cited by WebMD in its Rheumatoid Arthritis Health Center indicates that 30 to 40 percent of RA patients may benefit by eliminating “suspect” foods from their diet, and that an elimination diet is a good way to identify them.

Dr. Virginia Reddy, clinical assistant professor of internal medicine in the division of rheumatology at UT Southwestern Medical Center, also has neither consulted with Ruehle nor seen her medical records. She says that, although some studies show that some foods can have an anti-inflammatory effect and that lifestyle factors such as stress and cigarette smoking can contribute to RA flare-ups, a lifestyle-only approach to managing the disease is risky.

“I think the vast majority of people would not have their disease controlled with such an approach,” she says. “There’s a spectrum of the disease from very mild to very severe, so potentially people with mild disease where there’s not any joint damage … could manage it well with lifestyle modifications, but for the vast majority it would be a risky approach because when left untreated, in [most patients], RA is going to be disabling.”

Although a diagnosis of RA used to be a “very scary sentence,” Reddy said, now there are very effective treatment options resulting from a tremendous amount of research going on every day.

Reddy acknowledges that RA drugs, including steroids, do have potentially harmful side effects. But most of her patients who have experienced the debilitating pain that comes with a full onset of RA “find it very much to be worth it,” she says.

Patients often do want to talk about lifestyle changes they can make to help control their arthritis.

“I definitely recommend to all my patients a generally healthy lifestyle, getting sleep, exercising, eating a healthy, balanced diet and not being overweight,” she says. But she adds, “In terms of an ‘RA diet,’ there have been some small studies looking at specific diets in RA patients, but they have not shown any conclusive results.”

These include studies investigating vegetarian, Mediterranean, elemental and elimination diets, Reddy said.

“However,” she said, “these studies were, in general, too small to draw any particular conclusions about these diets, as more patients on the diets in many of these studies both lost weight (which might have helped the arthritis), but also more patients dropped out of the treatment arms due to adverse events related to the diets.”

©2012 the Fort Worth Star-Telegram

Visit the Fort Worth Star-Telegram at www.star-telegram.com

Whether science bears out Catherine Ruehle's assertion that she is staying well through nutrition and lifestyle changes alone -- without the use of prescription drugs -- depends on which medical and nutrition experts are asked.

Those who adhere to the emerging philosophy of healthcare called "functional medicine" believe that chronic illnesses and autoimmune disorders such as rheumatoid arthritis are highly attributable to genetic makeup and environmental and lifestyle factors, and that those things should be taken into account by physicians. Too often, they say, doctors use an acute-care model (say, that of a broken bone or appendicitis) to treat chronic disease; they treat the symptoms rather than the causes. The Institute for Functional Medicine (www.functionalmedicine.org) states, "Most physicians are not adequately trained to assess the underlying causes of complex, chronic disease and to apply strategies such as nutrition, diet and exercise to both treat and prevent these illnesses in their patients."

Fort Worth registered dietitian Kim Hogue, a member of the IMF, has not consulted with Ruehle but says she thinks her approach makes perfect sense.

"Food is medicine," Hogue says, adding that gluten, in particular, is a substance that many people don't know they're sensitive to. One of the first courses of action she as a dietician would advise RA patients to take is to eliminate potential food triggers from their diet and slowly try to add them back in, as Ruehle did.

In fact, one study cited by WebMD in its Rheumatoid Arthritis Health Center indicates that 30 to 40 percent of RA patients may benefit by eliminating "suspect" foods from their diet, and that an elimination diet is a good way to identify them.

Dr. Virginia Reddy, clinical assistant professor of internal medicine in the division of rheumatology at UT Southwestern Medical Center, also has neither consulted with Ruehle nor seen her medical records. She says that, although some studies show that some foods can have an anti-inflammatory effect and that lifestyle factors such as stress and cigarette smoking can contribute to RA flare-ups, a lifestyle-only approach to managing the disease is risky.

"I think the vast majority of people would not have their disease controlled with such an approach," she says. "There's a spectrum of the disease from very mild to very severe, so potentially people with mild disease where there's not any joint damage ... could manage it well with lifestyle modifications, but for the vast majority it would be a risky approach because when left untreated, in [most patients], RA is going to be disabling."

Although a diagnosis of RA used to be a "very scary sentence," Reddy said, now there are very effective treatment options resulting from a tremendous amount of research going on every day.

Reddy acknowledges that RA drugs, including steroids, do have potentially harmful side effects. But most of her patients who have experienced the debilitating pain that comes with a full onset of RA "find it very much to be worth it," she says.

Patients often do want to talk about lifestyle changes they can make to help control their arthritis.

"I definitely recommend to all my patients a generally healthy lifestyle, getting sleep, exercising, eating a healthy, balanced diet and not being overweight," she says. But she adds, "In terms of an 'RA diet,' there have been some small studies looking at specific diets in RA patients, but they have not shown any conclusive results."

These include studies investigating vegetarian, Mediterranean, elemental and elimination diets, Reddy said.

"However," she said, "these studies were, in general, too small to draw any particular conclusions about these diets, as more patients on the diets in many of these studies both lost weight (which might have helped the arthritis), but also more patients dropped out of the treatment arms due to adverse events related to the diets."

©2012 the Fort Worth Star-Telegram

Visit the Fort Worth Star-Telegram at www.star-telegram.com

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Prostate Cancer and Heart Disease Linked

Posted Feb 10, 2012

There appears to be a significant connection between two of the deadliest human illnesses — prostate cancer and heart disease — suggesting that they may have the same causes, according to a new study led by Duke Cancer Institute researchers.

If further research shows that both diseases have the same triggers, it could mean that it’s possible for men to reduce their risk of prostate cancer by making the straightforward, proven lifestyle changes for fighting heart disease, including improving diet, stopping smoking, reducing cholesterol levels and getting more exercise.

“That’s obviously what’s exciting to us about these results,” said Dr. Stephen Freedland, an associate professor of surgery and pathology in the Division of Urology at Duke and senior author of the paper.

The study appears online this month in the journal Cancer Epidemiology, Biomarkers & Prevention.

Previous studies into a possible link between the two diseases have offered conflicting results. This time, researchers found that the correlation is real, Freedland said.

“It’s not like every man in the study with heart disease had cancer,” he said. “But we can say that clearly if you do have heart disease, your risk of prostate cancer is higher.”

The researchers studied data from nearly 6,400 men who were enrolled in a large prostate drug trial. Of those, 547 reported a history of heart disease at the time they enrolled.

The men had prostate biopsies to test for cancer two years and four years into the study. Using results from those biopsies, the researchers found that having coronary artery disease increased the risk of prostate cancer by 35 percent averaged over the four-year study. That risk increased over time.

The study is not ideal, in part because it relied on data from an unrelated drug trial. In addition, the results simply show a link, pointing the way to further research into questions such as whether heart disease can somehow cause prostate cancer.

Still, the implications carry unusual weight because both diseases are major killers. Cancer of the prostate is the second-leading cause of cancer deaths among men, while heart disease is the single greatest killer of adults of both sexes, responsible for one in four deaths.

Price: 919-829-4526

©2012 The News & Observer (Raleigh, N.C.)

Visit The News & Observer (Raleigh, N.C.) at www.newsobserver.com

There appears to be a significant connection between two of the deadliest human illnesses -- prostate cancer and heart disease -- suggesting that they may have the same causes, according to a new study led by Duke Cancer Institute researchers.

If further research shows that both diseases have the same triggers, it could mean that it's possible for men to reduce their risk of prostate cancer by making the straightforward, proven lifestyle changes for fighting heart disease, including improving diet, stopping smoking, reducing cholesterol levels and getting more exercise.

"That's obviously what's exciting to us about these results," said Dr. Stephen Freedland, an associate professor of surgery and pathology in the Division of Urology at Duke and senior author of the paper.

The study appears online this month in the journal Cancer Epidemiology, Biomarkers & Prevention.

Previous studies into a possible link between the two diseases have offered conflicting results. This time, researchers found that the correlation is real, Freedland said.

"It's not like every man in the study with heart disease had cancer," he said. "But we can say that clearly if you do have heart disease, your risk of prostate cancer is higher."

The researchers studied data from nearly 6,400 men who were enrolled in a large prostate drug trial. Of those, 547 reported a history of heart disease at the time they enrolled.

The men had prostate biopsies to test for cancer two years and four years into the study. Using results from those biopsies, the researchers found that having coronary artery disease increased the risk of prostate cancer by 35 percent averaged over the four-year study. That risk increased over time.

The study is not ideal, in part because it relied on data from an unrelated drug trial. In addition, the results simply show a link, pointing the way to further research into questions such as whether heart disease can somehow cause prostate cancer.

Still, the implications carry unusual weight because both diseases are major killers. Cancer of the prostate is the second-leading cause of cancer deaths among men, while heart disease is the single greatest killer of adults of both sexes, responsible for one in four deaths.

Price: 919-829-4526

©2012 The News & Observer (Raleigh, N.C.)

Visit The News & Observer (Raleigh, N.C.) at www.newsobserver.com

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10 Tips to Get Your Children to Eat Vegetables

Posted Jan 23, 2012

Make getting more vegetables in your kids’ diet your 2012 resolution and succeed with help from Brian Wansink, the director of the Cornell Food and Brand Lab, who headed up a study of the best way to get your children to eat more vegetables.

Birds Eye commissioned the research as part of the brand’s commitment to helping feed kids better and to inspire a new generation of vegetable lovers. Wansink is also the John Dyson Endowed Chair in the Applied Economics and Management Department at Cornell University, and the lead author of over 100 academic articles and books on eating behavior.

Here, he shares 10 powerful tips for encouraging your children to eat their veggies:

1. Model your veggies: If you eat your veggies then your kids will eat theirs too. Research suggests the chances a child eats recommended amounts of healthy foods double if their parents do.

2. Stock the freezer: Try fresh vegetables in frozen form to get your kids’ favorite vegetables all year round. Kids love carrots, corn and peppers – all easy-to-prep options to keep in your “frozen pantry.”

3. Give kids a choice: Just giving kids a couple of options could mean more veggies. Kids may prefer carrots to celery (they chose carrots 90 percent of the time, in a recent study) but when the choice was offered, they ate 18 percent more than when carrots were the only option.

4. Power kids’ plates: Help kids create their own veggie-powered plate, and follow MyPlate advice to fill half the plate with fruits and veggies. The plate size (and even design) can affect how much kids eat. Research shows that large plates and certain plate designs can cause people to take an extra 20 percent or more without knowing it.

5. Play the name game: Several school studies have shown that veggie sales increase as much as 27 percent after carrots become “X-ray vision carrots” and broccoli turns into “broccoli bites.” Come up with your own veggie names, or challenge the family to “name that vegetable.”

6. Get kids in the kitchen: Look for simple, easy recipes that the entire family can cook. Encourage your kids to discover what they enjoy about veggies too. Incorporating already-prepped frozen veggies and the microwave can make cooking safe and easy for kids.

7. Create super shoppers: Kids are more likely to eat what they help pick out, so bring the kids along on your next supermarket trip and let them pick their vegetables. Encourage them to try something new, such as blends of different vegetables, full of diverse tastes, colors, and textures.

8. Veggie aspiration: Motivate the little ones and show them that eating healthy foods, like vegetables, can help set them up for success in the activities they love to do.

9. Go for the rainbow: Brighten up kids’ diets to help them eat a rainbow of nutrients. Choose different colors and varieties of vegetables, or vegetable blends, to create a palette of key nutrients kids need.

10. Always ready: Busy schedules make it important to have quick and easy options on hand for the kids. Stock the freezer with frozen vegetables year-round, and you’ll have convenient, and tasty, vegetables ready to serve at a moment’s notice.

© 2011 Mclatchy-Tribune News Service. All Rights Reserved

Make getting more vegetables in your kids' diet your 2012 resolution and succeed with help from Brian Wansink, the director of the Cornell Food and Brand Lab, who headed up a study of the best way to get your children to eat more vegetables. Birds Eye commissioned the research as part of the brand's commitment to helping feed kids better and to inspire a new generation of vegetable lovers. Wansink is also the John Dyson Endowed Chair in the Applied Economics and Management Department at Cornell University, and the lead author of over 100 academic articles and books on eating behavior. Here, he shares 10 powerful tips for encouraging your children to eat their veggies: 1. Model your veggies: If you eat your veggies then your kids will eat theirs too. Research suggests the chances a child eats recommended amounts of healthy foods double if their parents do. 2. Stock the freezer: Try fresh vegetables in frozen form to get your kids' favorite vegetables all year round. Kids love carrots, corn and peppers - all easy-to-prep options to keep in your "frozen pantry." 3. Give kids a choice: Just giving kids a couple of options could mean more veggies. Kids may prefer carrots to celery (they chose carrots 90 percent of the time, in a recent study) but when the choice was offered, they ate 18 percent more than when carrots were the only option. 4. Power kids' plates: Help kids create their own veggie-powered plate, and follow MyPlate advice to fill half the plate with fruits and veggies. The plate size (and even design) can affect how much kids eat. Research shows that large plates and certain plate designs can cause people to take an extra 20 percent or more without knowing it. 5. Play the name game: Several school studies have shown that veggie sales increase as much as 27 percent after carrots become "X-ray vision carrots" and broccoli turns into "broccoli bites." Come up with your own veggie names, or challenge the family to "name that vegetable." 6. Get kids in the kitchen: Look for simple, easy recipes that the entire family can cook. Encourage your kids to discover what they enjoy about veggies too. Incorporating already-prepped frozen veggies and the microwave can make cooking safe and easy for kids. 7. Create super shoppers: Kids are more likely to eat what they help pick out, so bring the kids along on your next supermarket trip and let them pick their vegetables. Encourage them to try something new, such as blends of different vegetables, full of diverse tastes, colors, and textures. 8. Veggie aspiration: Motivate the little ones and show them that eating healthy foods, like vegetables, can help set them up for success in the activities they love to do. 9. Go for the rainbow: Brighten up kids' diets to help them eat a rainbow of nutrients. Choose different colors and varieties of vegetables, or vegetable blends, to create a palette of key nutrients kids need. 10. Always ready: Busy schedules make it important to have quick and easy options on hand for the kids. Stock the freezer with frozen vegetables year-round, and you'll have convenient, and tasty, vegetables ready to serve at a moment's notice. © 2011 Mclatchy-Tribune News Service. All Rights Reserved

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Sunshine Important for Growing Bones

Posted Jan 9, 2012

Parents should make sure their children play outside often and spend less time in front of the television or computer, advised Ulrich Fegeler, spokesman for Germany’s Professional Association of Children’s and Young People’s Physicians.

“Among other things, outdoor exercise is important for the production of vitamin D, which is necessary for proper bone mineral density,” he said, noting that vitamin D was a natural component of very few foods. “The body produces about 90 per cent of the vitamin with the help of sunlight on the skin.”

In particular, girls aged 11 to 13 years and boys aged 14 to 17 years are believed to have a deficiency of vitamin D. British paediatricians have observed that teenagers whose mothers insist they engage in more activities outdoors spend less time in front of a TV or computer.

But those whose parents are more permissive regarding television and computer use have a five-fold greater risk of sitting in front of an electronic screen in excess of four hours daily.

Between October and March in many parts of the world, there is generally too little ultraviolet-B radiation from sunlight for the body to photosynthesize sufficient amounts of vitamin D in the skin. A body that has stored vitamin D during the summer months, however, can draw on it for several months in the winter. Vitamin D levels are therefore usually lowest in February in several countries.

“Adolescents should enjoy the sun moderately at least three to four times a week for 15 to 30 minutes – or better, daily for at least 10 to 15 minutes,” Fegeler said. That means being outdoors with partially exposed skin. Uncovered hands, forearms and face are enough.

On the basis of new findings, the nutrition commission of the German Society of Paediatrics and Adolescent Medicine (DGKJ) has increased its recommended vitamin D intake. In future not only babies but all children and adolescents in Germany should receive additional vitamin D, for example as a dietary supplement or in the form of tablets.

Editor’s note: In the United States the RDA is 400 IU/day for infants and 600 IU/day for those 1 to 70. Those over 70 should get 800 IU of vitamin D per day.

Parents should make sure their children play outside often and spend less time in front of the television or computer, advised Ulrich Fegeler, spokesman for Germany's Professional Association of Children's and Young People's Physicians.

"Among other things, outdoor exercise is important for the production of vitamin D, which is necessary for proper bone mineral density," he said, noting that vitamin D was a natural component of very few foods. "The body produces about 90 per cent of the vitamin with the help of sunlight on the skin."

In particular, girls aged 11 to 13 years and boys aged 14 to 17 years are believed to have a deficiency of vitamin D. British paediatricians have observed that teenagers whose mothers insist they engage in more activities outdoors spend less time in front of a TV or computer.

But those whose parents are more permissive regarding television and computer use have a five-fold greater risk of sitting in front of an electronic screen in excess of four hours daily.

Between October and March in many parts of the world, there is generally too little ultraviolet-B radiation from sunlight for the body to photosynthesize sufficient amounts of vitamin D in the skin. A body that has stored vitamin D during the summer months, however, can draw on it for several months in the winter. Vitamin D levels are therefore usually lowest in February in several countries.

"Adolescents should enjoy the sun moderately at least three to four times a week for 15 to 30 minutes - or better, daily for at least 10 to 15 minutes," Fegeler said. That means being outdoors with partially exposed skin. Uncovered hands, forearms and face are enough.

On the basis of new findings, the nutrition commission of the German Society of Paediatrics and Adolescent Medicine (DGKJ) has increased its recommended vitamin D intake. In future not only babies but all children and adolescents in Germany should receive additional vitamin D, for example as a dietary supplement or in the form of tablets.

Editor's note: In the United States the RDA is 400 IU/day for infants and 600 IU/day for those 1 to 70. Those over 70 should get 800 IU of vitamin D per day.

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Is the Paleo Diet For You?

Posted Dec 28, 2011

The contents of Mike and Ashley Bledsoe’s refrigerator would make a vegetarian swoon.

The Cordova couple polish off 10 pounds of meat and five dozen eggs each week.

It’s part of a high-protein diet, to which the couple feel they largely owe their trim and muscular physiques.

While people searching for better health are increasingly turning to vegetarian and vegan diets, there is a group of health hunters taking a more primal route.

Followers of the Paleo Diet and lifestyle, also known as the Caveman Diet, strive to recreate not only the diet, but also the physical routine and sleep patterns of their Paleolithic ancestors.

The idea behind the trend is that foods alien to our bodies have wreaked havoc on our systems, introducing diseases unknown to our ancestors, such as obesity, diabetes and Alzheimer’s.

Eating like a caveman, means depending on freshly killed animals and readily available vegetation.

That means no dairy, grains, legumes, processed food or refined sugars.

Instead, the proponents consume unlimited quantities of lean meat, as well as seafood, eggs, fruit, vegetables, seeds and nuts.

“I’m only going to call it Paleo if it’s as close to natural as possible,” said Mike Bledsoe, 30, who went

paleo two years ago.

Emphasizing high-quality food, Paleo followers search out fresh produce and meat, he said.

Trainer and co-owner of Faction Strength & Conditioning, home of CrossFit Memphis in Cordova, Bledsoe has a local farm make regular deliveries of vegetables and grass-fed beef to the gym.

With his encouragement, nearly all of the gym’s 135 members follow the diet to some degree, he said.

It’s created a tribe of Paleo fanatics, with members swapping recipes and throwing around nicknames like “Grok.”

CrossFit gyms across the country have been among the biggest converters of people to the Paleo lifestyle.

The CrossFit workout fits well with what many envision as the caveman’s routine — climbing, jumping, running and lifting weights.

“There’s no machines, there’s no unnatural movements that go on,” Bledsoe said.

Paleo extremists will run barefoot, lifting large objects found in the wilderness.

Bledsoe simply opts for minimally padded sneakers and sticks to an indoor workout.

The intensity at which Paleo followers practice the lifestyle varies widely.

Some believe the human body wasn’t meant to ingest cooked food and so they eat a completely raw diet. Some give blood regularly to mimic blood loss that might have occurred while hunting their dinner.

Like many people who go Paleo, Ashley Bledsoe, 29, says she’s seen a lengthy list of health improvements.

“My skin looks better, my hair grows better,” she said.

Most significantly, Bledsoe’s digestive problems that would leave her in agony after a meal have evaporated, she said.

Paleo critics, however, worry about the long-term effects of cutting out entire food groups.

“I guess cavemen didn’t live long enough to acquire osteoporosis,” said Marian Levy, associate professor at the University of Memphis and director of the master of public health program.

“For people living into their 60s and 70s, they need calcium for osteoporosis and food high in fiber and low in fat to reduce the risk of cardiovascular disease,” she said.

A heavy protein diet can also put stress on the kidneys, she said.

Michael McGoldrick, 25, a manufacturing sales representative, who participates in CrossFit competitions, is considered a dedicated Paleo among his caveman comrades.

With the pectorals of a silverback gorilla, McGoldrick’s competitions include lifting more than 250 pounds.

To live out his primal side, the Cordova resident will steal away to his father’s log cabin in Arkansas, where he swims in the river and runs up hills, lugging heavy stones and logs.

“At first I wanted to look better, and that moved into I wanted to feel better,” McGoldrick said.

He had experimented with The Zone Diet, but got burned out calculating his food portions, he said.

“I liked not having to measure my food and just eating until I was full,” he said.

Much as caveman are believed to have waited long stretches between eating large meals, every so often, McGoldrick will do a five-day fast, when he drinks only a concoction of palm tree juice.

McGoldrick has been satisfied with the improvements he’s seen in his body, but its the shift in mood that has kept him hooked.

“I’m balanced. I don’t get that crash in the afternoon,” he said. “I sleep better and I wake up more refreshed.”

Books and blogs by paleo gurus, like Robb Wolf and Dr. Loren Cordain, have been key in teaching modern-day paleos how to take on the caveman lifestyle.

Tyler Wainright, an East Memphis resident and manager at Medtronic, has been chronicling his journey into the Stone Age-lifestyle over the past few months on his blog PaleoMemphis.tumblr.com.

The father of two young girls, Wainright, 34, started noticing a little pudge around the middle, when he decided to make a big lifestyle switch.

With a family history of weight gain, heart disease and cancer, he began researching diets.

“It fits my lifestyle,” said Wainright, who loves that he can still eat bacon.

Unlike the intense Crossfit workout, he’s been doing light running and walking, he said.

Since the summer, Wainright has lost 20 pounds and 10 percent of his body fat, he said.

But 21st century living doesn’t always lend itself to the caveman’s ways.

To simulate the sun, lights should be dimmed 90 minutes before bedtime, Bledsoe said, and you should get roughly nine hours of sleep without sunlight or a blinking alarm clock.

“We try to, but modern life gets in the way,” he said.

And many Paleos have their moments of weakness.

“One to two hours a week I cut loose. I drink beer, I eat pizza,” Bledsoe said.

He often feels something similar to a hangover afterward, he said, but it only reinvigorates him to get back to clean living.

Bledsoe envisions pulling together a documentary paralleling the life of the caveman with modern-day man. Where the caveman’s life was threatened by hungry animals and foul weather, today’s human is being killed off by processed food, he said.

On the other hand, McGoldrick doesn’t spend time philosophizing over Paleolithic ancestors.

“I’m an extremely religious person, so I don’t know if I believe that,” Goldrick said. “What I do believe is how It makes me feel.”

Paleo Diet resources

Robb Wolf: robbwolf.com

Dr. Loren Cordain: thepaleodiet.com

Tyler Wainright, Memphis blogger:

paleomemphis.tumblr.com

Faction Strength & Conditioning, Home of CrossFit Memphis: 7740 Trinity Rd, Cordova, (901) 246-9451, factionsc.com.

©2011 The Commercial Appeal (Memphis, Tenn.)

Visit The Commercial Appeal (Memphis, Tenn.) at www.commercialappeal.com

The contents of Mike and Ashley Bledsoe's refrigerator would make a vegetarian swoon.

The Cordova couple polish off 10 pounds of meat and five dozen eggs each week.

It's part of a high-protein diet, to which the couple feel they largely owe their trim and muscular physiques.

While people searching for better health are increasingly turning to vegetarian and vegan diets, there is a group of health hunters taking a more primal route.

Followers of the Paleo Diet and lifestyle, also known as the Caveman Diet, strive to recreate not only the diet, but also the physical routine and sleep patterns of their Paleolithic ancestors.

The idea behind the trend is that foods alien to our bodies have wreaked havoc on our systems, introducing diseases unknown to our ancestors, such as obesity, diabetes and Alzheimer's.

Eating like a caveman, means depending on freshly killed animals and readily available vegetation.

That means no dairy, grains, legumes, processed food or refined sugars.

Instead, the proponents consume unlimited quantities of lean meat, as well as seafood, eggs, fruit, vegetables, seeds and nuts.

"I'm only going to call it Paleo if it's as close to natural as possible," said Mike Bledsoe, 30, who went

paleo two years ago.

Emphasizing high-quality food, Paleo followers search out fresh produce and meat, he said.

Trainer and co-owner of Faction Strength & Conditioning, home of CrossFit Memphis in Cordova, Bledsoe has a local farm make regular deliveries of vegetables and grass-fed beef to the gym.

With his encouragement, nearly all of the gym's 135 members follow the diet to some degree, he said.

It's created a tribe of Paleo fanatics, with members swapping recipes and throwing around nicknames like "Grok."

CrossFit gyms across the country have been among the biggest converters of people to the Paleo lifestyle.

The CrossFit workout fits well with what many envision as the caveman's routine -- climbing, jumping, running and lifting weights.

"There's no machines, there's no unnatural movements that go on," Bledsoe said.

Paleo extremists will run barefoot, lifting large objects found in the wilderness.

Bledsoe simply opts for minimally padded sneakers and sticks to an indoor workout.

The intensity at which Paleo followers practice the lifestyle varies widely.

Some believe the human body wasn't meant to ingest cooked food and so they eat a completely raw diet. Some give blood regularly to mimic blood loss that might have occurred while hunting their dinner.

Like many people who go Paleo, Ashley Bledsoe, 29, says she's seen a lengthy list of health improvements.

"My skin looks better, my hair grows better," she said.

Most significantly, Bledsoe's digestive problems that would leave her in agony after a meal have evaporated, she said.

Paleo critics, however, worry about the long-term effects of cutting out entire food groups.

"I guess cavemen didn't live long enough to acquire osteoporosis," said Marian Levy, associate professor at the University of Memphis and director of the master of public health program.

"For people living into their 60s and 70s, they need calcium for osteoporosis and food high in fiber and low in fat to reduce the risk of cardiovascular disease," she said.

A heavy protein diet can also put stress on the kidneys, she said.

Michael McGoldrick, 25, a manufacturing sales representative, who participates in CrossFit competitions, is considered a dedicated Paleo among his caveman comrades.

With the pectorals of a silverback gorilla, McGoldrick's competitions include lifting more than 250 pounds.

To live out his primal side, the Cordova resident will steal away to his father's log cabin in Arkansas, where he swims in the river and runs up hills, lugging heavy stones and logs.

"At first I wanted to look better, and that moved into I wanted to feel better," McGoldrick said.

He had experimented with The Zone Diet, but got burned out calculating his food portions, he said.

"I liked not having to measure my food and just eating until I was full," he said.

Much as caveman are believed to have waited long stretches between eating large meals, every so often, McGoldrick will do a five-day fast, when he drinks only a concoction of palm tree juice.

McGoldrick has been satisfied with the improvements he's seen in his body, but its the shift in mood that has kept him hooked.

"I'm balanced. I don't get that crash in the afternoon," he said. "I sleep better and I wake up more refreshed."

Books and blogs by paleo gurus, like Robb Wolf and Dr. Loren Cordain, have been key in teaching modern-day paleos how to take on the caveman lifestyle.

Tyler Wainright, an East Memphis resident and manager at Medtronic, has been chronicling his journey into the Stone Age-lifestyle over the past few months on his blog PaleoMemphis.tumblr.com.

The father of two young girls, Wainright, 34, started noticing a little pudge around the middle, when he decided to make a big lifestyle switch.

With a family history of weight gain, heart disease and cancer, he began researching diets.

"It fits my lifestyle," said Wainright, who loves that he can still eat bacon.

Unlike the intense Crossfit workout, he's been doing light running and walking, he said.

Since the summer, Wainright has lost 20 pounds and 10 percent of his body fat, he said.

But 21st century living doesn't always lend itself to the caveman's ways.

To simulate the sun, lights should be dimmed 90 minutes before bedtime, Bledsoe said, and you should get roughly nine hours of sleep without sunlight or a blinking alarm clock.

"We try to, but modern life gets in the way," he said.

And many Paleos have their moments of weakness.

"One to two hours a week I cut loose. I drink beer, I eat pizza," Bledsoe said.

He often feels something similar to a hangover afterward, he said, but it only reinvigorates him to get back to clean living.

Bledsoe envisions pulling together a documentary paralleling the life of the caveman with modern-day man. Where the caveman's life was threatened by hungry animals and foul weather, today's human is being killed off by processed food, he said.

On the other hand, McGoldrick doesn't spend time philosophizing over Paleolithic ancestors.

"I'm an extremely religious person, so I don't know if I believe that," Goldrick said. "What I do believe is how It makes me feel."

Paleo Diet resources

Robb Wolf: robbwolf.com

Dr. Loren Cordain: thepaleodiet.com

Tyler Wainright, Memphis blogger:

paleomemphis.tumblr.com

Faction Strength & Conditioning, Home of CrossFit Memphis: 7740 Trinity Rd, Cordova, (901) 246-9451, factionsc.com.

©2011 The Commercial Appeal (Memphis, Tenn.)

Visit The Commercial Appeal (Memphis, Tenn.) at www.commercialappeal.com

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Some Junk Food May Return to Seattle Schools

Posted Dec 14, 2011

The Seattle School Board is considering relaxing its ban on unhealthful food in high schools amid complaints from student governments that the policy has cost them hundreds of thousands of dollars in vending-machine profits over the past seven years.

The policy, approved in 2004 — before any state or federal regulations on school nutrition had been established — put Seattle on the cutting edge of the fight against childhood obesity.

But board members now acknowledge they probably went too far. The restrictions, which are more strict than the now-crafted state and federal nutrition guidelines, allow only products such as milk, natural fruit juice, baked chips and oat-based granola bars.

Perhaps not surprisingly, many students are not particularly interested in those items.

In 2001, before the junk-food ban was passed, high-school associated student body (ASB) governments across the city made $214,000 in profits from vending machines, according to district data. This year, they’ve made $17,000.

The district promised in 2006 to repay ASBs for the revenue they lost because of the policy. But it never did. So the ASB organizations — which subsidize athletic uniform and transportation costs, support student clubs, hold school dances and fund the yearbook and newspaper, among other expenses — have had to cancel programs and ask students to pay significantly more to participate on athletic teams and in school clubs.

The impact has been especially hard on South End schools because most don’t have wealthy parent groups to support activities and many students can’t afford higher costs to participate.

Moreover, opponents of the ban on junk food say it’s not even accomplishing its mission of preventing kids from eating unhealthful food.

That’s because students at some open-campus schools have made it a practice to walk to nearby minimarts and gas stations to buy the same products they used to purchase in the vending machines.

“The kids will find the junk food,” said Stephanie Ragland, a former PTSA member at Franklin High School, which was hit especially hard by the ban. Frustrated students, stung by dwindling ASB revenues, started discussing the ban last fall. The Seattle Student Senate formally passed a proposal to amend the policy last month and several students met with School Board members at a special work session Nov. 30.

At the session, Roosevelt High School junior Dexter Tang presented statistics about how the nutrition policy has impacted Roosevelt. He said the revenues from vending machines and student stores are down by more than $50,000 per year, and that’s caused the school to cut back on funding to a range of student activities while increasing what have been called “pay to play” athletic fees.

Board members apologized to the students for failing to live up to their promise of refunding lost revenue. They said their tight budget makes it impossible to repay the money now, but they pledged to explore revising the ban.

“It doesn’t make any sense at all,” board member Sharon Peaslee said. “We definitely need to modify the policy so we can have all these new food and beverage possibilities in our schools and you can make money on them.”

No members spoke in support of the ban.

That marks a stark contrast to 2004, when the board first adopted the policy. At the time, it was praised as a strong stand against unhealthful food.

But as school districts across the country (and state and federal governments) adopted less restrictive policies, it became clear the stand may have been too strong.

Former board president Brita Butler-Wall, who led the effort to enact the ban, acknowledged it went further than most other districts and hurt ASBs. But she said it still has a positive impact on students.

“It’s very counterproductive to the educational mission to sell students stuff knowing that it’s actually bad for them,” said Butler-Wall, adding she opposes any revision to the ban. “I call it a tax on their bodies to fund the ASBs, and I don’t think it’s equitable.”

Michael DeBell, the only current member who was on the board when the ban was approved, said that board was well-intentioned but that “they went perhaps a little too far.”

He said he supports revising the policy so it still supports nutrition but does not cripple ASBs.

“I think there’s a middle ground,” said DeBell, the board president. “I’d much rather see students buy reasonably healthy products in vending machines than junk food off campus.”

District staff plan to present a proposal to revise the policy by next spring, with the goal of its taking effect next school year.

The revised policy is likely to match the state and federal guidelines, officials said.

Brian M. Rosenthal: 206-464-3195 or brosenthal@seattletimes.com. On Twitter @brianmrosenthal.

©2011 The Seattle Times

Visit The Seattle Times at www.seattletimes.com

The Seattle School Board is considering relaxing its ban on unhealthful food in high schools amid complaints from student governments that the policy has cost them hundreds of thousands of dollars in vending-machine profits over the past seven years.

The policy, approved in 2004 -- before any state or federal regulations on school nutrition had been established -- put Seattle on the cutting edge of the fight against childhood obesity.

But board members now acknowledge they probably went too far. The restrictions, which are more strict than the now-crafted state and federal nutrition guidelines, allow only products such as milk, natural fruit juice, baked chips and oat-based granola bars.

Perhaps not surprisingly, many students are not particularly interested in those items.

In 2001, before the junk-food ban was passed, high-school associated student body (ASB) governments across the city made $214,000 in profits from vending machines, according to district data. This year, they've made $17,000.

The district promised in 2006 to repay ASBs for the revenue they lost because of the policy. But it never did. So the ASB organizations -- which subsidize athletic uniform and transportation costs, support student clubs, hold school dances and fund the yearbook and newspaper, among other expenses -- have had to cancel programs and ask students to pay significantly more to participate on athletic teams and in school clubs.

The impact has been especially hard on South End schools because most don't have wealthy parent groups to support activities and many students can't afford higher costs to participate.

Moreover, opponents of the ban on junk food say it's not even accomplishing its mission of preventing kids from eating unhealthful food.

That's because students at some open-campus schools have made it a practice to walk to nearby minimarts and gas stations to buy the same products they used to purchase in the vending machines.

"The kids will find the junk food," said Stephanie Ragland, a former PTSA member at Franklin High School, which was hit especially hard by the ban. Frustrated students, stung by dwindling ASB revenues, started discussing the ban last fall. The Seattle Student Senate formally passed a proposal to amend the policy last month and several students met with School Board members at a special work session Nov. 30.

At the session, Roosevelt High School junior Dexter Tang presented statistics about how the nutrition policy has impacted Roosevelt. He said the revenues from vending machines and student stores are down by more than $50,000 per year, and that's caused the school to cut back on funding to a range of student activities while increasing what have been called "pay to play" athletic fees.

Board members apologized to the students for failing to live up to their promise of refunding lost revenue. They said their tight budget makes it impossible to repay the money now, but they pledged to explore revising the ban.

"It doesn't make any sense at all," board member Sharon Peaslee said. "We definitely need to modify the policy so we can have all these new food and beverage possibilities in our schools and you can make money on them."

No members spoke in support of the ban.

That marks a stark contrast to 2004, when the board first adopted the policy. At the time, it was praised as a strong stand against unhealthful food.

But as school districts across the country (and state and federal governments) adopted less restrictive policies, it became clear the stand may have been too strong.

Former board president Brita Butler-Wall, who led the effort to enact the ban, acknowledged it went further than most other districts and hurt ASBs. But she said it still has a positive impact on students.

"It's very counterproductive to the educational mission to sell students stuff knowing that it's actually bad for them," said Butler-Wall, adding she opposes any revision to the ban. "I call it a tax on their bodies to fund the ASBs, and I don't think it's equitable."

Michael DeBell, the only current member who was on the board when the ban was approved, said that board was well-intentioned but that "they went perhaps a little too far."

He said he supports revising the policy so it still supports nutrition but does not cripple ASBs.

"I think there's a middle ground," said DeBell, the board president. "I'd much rather see students buy reasonably healthy products in vending machines than junk food off campus."

District staff plan to present a proposal to revise the policy by next spring, with the goal of its taking effect next school year.

The revised policy is likely to match the state and federal guidelines, officials said.

Brian M. Rosenthal: 206-464-3195 or brosenthal@seattletimes.com. On Twitter @brianmrosenthal.

©2011 The Seattle Times

Visit The Seattle Times at www.seattletimes.com

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The Real Danger of Apple Juice

Posted December 6, 2011

It’s true – apple juice can pose a risk to your health. But not necessarily from the trace amounts of arsenic that people are arguing about.

Despite the government’s consideration of new limits on arsenic, nutrition experts say apple juice’s real danger is to waistlines and children’s teeth. Apple juice has few natural nutrients, lots of calories and, in some cases, more sugar than soda has. It trains a child to like very sweet things, displaces better beverages and foods, and adds to the obesity problem, its critics say.

“It’s like sugar water,” said Judith Stern, a nutrition professor at the University of California, Davis, who has consulted for candy makers as well as for Weight Watchers. “I won’t let my 3-year-old grandson drink apple juice.”

Many juices are fortified with vitamins, so they’re not just empty calories. But that doesn’t appease some nutritionists.

“If it wasn’t healthy in the first place, adding vitamins doesn’t make it into a health food,” and if it causes weight gain, it’s not a healthy choice, said Karen Ansel, a registered dietitian in New York and spokeswoman for the American Dietetic Association.

The American Academy of Pediatrics says juice can be part of a healthy diet, but its policy is blunt: “Fruit juice offers no nutritional benefit for infants younger than 6 months” and no benefits over whole fruit for older kids.

Kids under 12 consume 28 percent of all juice and juice drinks, according to the academy. Nationwide, apple juice is second only to orange juice in popularity. Americans slurp 267 ounces of apple juice on average each year, according to the Food Institute’s Almanac of Juice Products and the Juice Products Association, a trade group. Lots more is consumed as an ingredient in juice drinks and various foods.

Only 17 percent of the apple juice sold in the U.S. is produced here. The rest comes from other countries, mostly China, Argentina, Chile and Brazil, the association says.

Television’s Dr. Mehmet Oz made that a key point a few months ago when he raised an alarm – some say a false alarm – over arsenic in apple juice, based on tests his show commissioned by a private lab. The Food and Drug Administration said that its own tests disagreed and that apple juice is safe.

However, on Wednesday, after Consumer Reports did its own tests on several juice brands and called along with other consumer groups for stricter standards, the FDA said it will examine whether its restrictions on the amount of arsenic allowed in apple juice are stringent enough.

Some forms of arsenic, such as the type found in pesticides, can be toxic and may pose a cancer risk if consumed at high levels or over a long period.

All juice sold in the United States must be safe and meet U.S. standards, said Pat Faison, technical director for the juice association. As for making good nutrition choices, “a lot of the information that people need about fruit juices is on the label,” she said.

So what’s on those labels?

Carbohydrates, mostly sugars, in a much higher concentration than in milk. Juice has a small amount of protein and minerals and lacks the fiber in whole fruit, the pediatrics academy notes.

Drinking juice delivers a lot of calories quickly so you don’t realize how much you’ve consumed, whereas you would have to eat a lot of apples to get the same amount, and “you would feel much, much more full from the apples,” Ansel said.

“Whole fruits are much better for you,” said Dr. Frank Greer, a University of Wisconsin, Madison, professor and former head of the pediatrics academy’s nutrition committee.

He noted that the WIC program – the U.S. Department of Agriculture’s nutrition program for Women, Infants and Children – revised its rules in 2005 to replace juice with baby food fruits and vegetables for children over 6 months. More than half of all infants born in the U.S. are eligible for WIC, and the government “really cut back severely on the ability of mothers to get fruit juices” through the program, Greer said.

If you or your family drinks juice, here is some advice from nutrition experts:

-Choose a juice fortified with calcium and vitamin D-3.

-Give children only pasteurized juice – that’s the only type safe from germs that can cause serious disease.

-Don’t give juice before 6 months of age, and never put it in bottles or covered cups that allow babies and children to consume it throughout the day, which can cause tooth decay. For the same reason, don’t give infants juice at bedtime.

-Limit juice to 4 to 6 ounces per day for children ages 1 to 6, and 8 to 12 ounces for those ages 7 to 18.

-Encourage kids to eat fruit.

-Don’t be swayed by healthy-sounding label claims. “No sugar added” doesn’t mean it isn’t full of naturally occurring sugar. And “cholesterol-free” is silly – only animal products contain cholesterol.

—

Marilynn Marchione can be followed on Twitter at http://twitter.com/MMarchioneAP

Online:

Academy of Pediatrics on juice: http://tinyurl.com/qtkls

FDA: http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm271394.htm

WIC program advice: http://bit.ly/sYXqAi

Industry: http://www.fruitjuicefacts.org

It's true - apple juice can pose a risk to your health. But not necessarily from the trace amounts of arsenic that people are arguing about.

Despite the government's consideration of new limits on arsenic, nutrition experts say apple juice's real danger is to waistlines and children's teeth. Apple juice has few natural nutrients, lots of calories and, in some cases, more sugar than soda has. It trains a child to like very sweet things, displaces better beverages and foods, and adds to the obesity problem, its critics say.

"It's like sugar water," said Judith Stern, a nutrition professor at the University of California, Davis, who has consulted for candy makers as well as for Weight Watchers. "I won't let my 3-year-old grandson drink apple juice."

Many juices are fortified with vitamins, so they're not just empty calories. But that doesn't appease some nutritionists.

"If it wasn't healthy in the first place, adding vitamins doesn't make it into a health food," and if it causes weight gain, it's not a healthy choice, said Karen Ansel, a registered dietitian in New York and spokeswoman for the American Dietetic Association.

The American Academy of Pediatrics says juice can be part of a healthy diet, but its policy is blunt: "Fruit juice offers no nutritional benefit for infants younger than 6 months" and no benefits over whole fruit for older kids.

Kids under 12 consume 28 percent of all juice and juice drinks, according to the academy. Nationwide, apple juice is second only to orange juice in popularity. Americans slurp 267 ounces of apple juice on average each year, according to the Food Institute's Almanac of Juice Products and the Juice Products Association, a trade group. Lots more is consumed as an ingredient in juice drinks and various foods.

Only 17 percent of the apple juice sold in the U.S. is produced here. The rest comes from other countries, mostly China, Argentina, Chile and Brazil, the association says.

Television's Dr. Mehmet Oz made that a key point a few months ago when he raised an alarm - some say a false alarm - over arsenic in apple juice, based on tests his show commissioned by a private lab. The Food and Drug Administration said that its own tests disagreed and that apple juice is safe.

However, on Wednesday, after Consumer Reports did its own tests on several juice brands and called along with other consumer groups for stricter standards, the FDA said it will examine whether its restrictions on the amount of arsenic allowed in apple juice are stringent enough.

Some forms of arsenic, such as the type found in pesticides, can be toxic and may pose a cancer risk if consumed at high levels or over a long period.

All juice sold in the United States must be safe and meet U.S. standards, said Pat Faison, technical director for the juice association. As for making good nutrition choices, "a lot of the information that people need about fruit juices is on the label," she said.

So what's on those labels?

Carbohydrates, mostly sugars, in a much higher concentration than in milk. Juice has a small amount of protein and minerals and lacks the fiber in whole fruit, the pediatrics academy notes.

Drinking juice delivers a lot of calories quickly so you don't realize how much you've consumed, whereas you would have to eat a lot of apples to get the same amount, and "you would feel much, much more full from the apples," Ansel said.

"Whole fruits are much better for you," said Dr. Frank Greer, a University of Wisconsin, Madison, professor and former head of the pediatrics academy's nutrition committee.

He noted that the WIC program - the U.S. Department of Agriculture's nutrition program for Women, Infants and Children - revised its rules in 2005 to replace juice with baby food fruits and vegetables for children over 6 months. More than half of all infants born in the U.S. are eligible for WIC, and the government "really cut back severely on the ability of mothers to get fruit juices" through the program, Greer said.

If you or your family drinks juice, here is some advice from nutrition experts:

-Choose a juice fortified with calcium and vitamin D-3.

-Give children only pasteurized juice - that's the only type safe from germs that can cause serious disease.

-Don't give juice before 6 months of age, and never put it in bottles or covered cups that allow babies and children to consume it throughout the day, which can cause tooth decay. For the same reason, don't give infants juice at bedtime.

-Limit juice to 4 to 6 ounces per day for children ages 1 to 6, and 8 to 12 ounces for those ages 7 to 18.

-Encourage kids to eat fruit.

-Don't be swayed by healthy-sounding label claims. "No sugar added" doesn't mean it isn't full of naturally occurring sugar. And "cholesterol-free" is silly - only animal products contain cholesterol.

---

Marilynn Marchione can be followed on Twitter at http://twitter.com/MMarchioneAP

Online:

Academy of Pediatrics on juice: http://tinyurl.com/qtkls

FDA: http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm271394.htm

WIC program advice: http://bit.ly/sYXqAi

Industry: http://www.fruitjuicefacts.org

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