The Definitive Guide to Sticking to Your New Year’s Resolutions

Post written by Leo Babauta

Let’s face it: most of us fail when it comes to sticking to resolutions — so much so that many people swear never to make resolutions again.

And yet the rest of us are eternally hopeful when the New Year comes around, believing without any credible evidence that we can improve our lives, that change is possible, that we’re not going to be stuck in the same old rut again this year.

I’m here to tell you that you can do it. It’s possible. I’ll show you how.

The Problem with Most Resolutions
While I love the optimism of New Year’s Resolutions, unfortunately, the enthusiasm and hope often fades within weeks, and our efforts at self improvement come to a whimpering end.

New Year’s Resolutions usually fail because of a combination of some of these reasons:

• We try to do too many resolutions at once, and that spreads our focus and energies too thin. It’s much less effective to do many habits at once (read more).
• We only have a certain amount of enthusiasm and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam.
• We try to do really tough habits right away, which means it’s difficult and we become overwhelmed or intimidated by the difficulty and quit.
• We try to be “disciplined” and do very unpleasant habits, but our nature won’t allow that to last for long. If we really don’t want to do something, we won’t be able to force ourselves to do it for long.
• Life gets in the way. Things come up unexpectedly that get in the way of us sticking with a habit.
• Resolutions are often vague — I’m going to exercise! — but don’t contain a concrete action plan and don’t use proven habit techniques. That’s a recipe for failure.

There are other reasons, but the ones above are easily sufficient to stop resolutions from succeeding.

The 6 Changes Method
So what are we to do? I’ve created the 6 Changes Method, along with a new site called 6Changes.com, to solve these problems:

• We only focus on one habit change at a time, so our focus and energies aren’t spread thinly.
• We implement the habit changes gradually, so we don’t run out of steam.
• We start out really, really easily, so it isn’t intimidating.
• We focus on enjoyable activities, so we don’t need “discipline”.
• We have two months to do the habit change, so if something comes up, it’s but a small bump in the road. And because we’re publicly committed, we’re going to get back on track.
• We have a very specific plan with actions built in, using proven habit change techniques.

If you stick with the method, you’ll do much better than you’ve done in the past with New Year’s Resolutions. You’ll focus on creating long-lasting habits rather than trying to reach a short-term goal that fails. You’ll maintain your enthusiasm for longer and not become overwhelmed by the difficulty of change. You’ll have habits that will change your life, and that’s no small feat.

The Method
So how does the 6 Changes method work?

It’s simple:

1. Pick 6 habits for 2010.
2. Pick 1 of the 6 habits to start with.
3. Commit as publicly as possible to creating this new habit in 2 months.
4. Break the habit into 8 baby steps, starting with a ridiculously easy step. Example: if you want to floss, the first step is just to get out a piece of floss at the same time each night.
5. Choose a trigger for your habit – something already in your routine that will immediately precede the habit. Examples: eating breakfast, brushing your teeth, showering, waking up, arriving at the office, leaving the office, getting home in the evening.
6. Do the 1st, really easy baby step for one week, right after the trigger. Post your progress publicly. (Read more.)
7. Each week, move on to a slightly harder step. You’ll want to progress faster, but don’t. You’re building a new habit. Repeat this until you’ve done 8 weeks.

You now have a new habit! Commit to Habit No. 2 and repeat the process.

Further Reading
Read more on creating your new habits for the New Year:

1. Suggest habits. Which six will you choose? Some recommendations.
2. The Importance of Public Accountability. Why it’s one of the foundations of the method, and how to do it.
3. What’s a Trigger & Why Is It So Important? Another key to the method.
4. Why You Should Do Only One Habit at a Time. Answers one of the most common questions people have about the method.
5. How to Be Patient as Your Habit Develops. It’s not easy to do it this slowly, but here’s how it works and how to do it.
6. The Art of the Start of a Habit. Why starting is so hard and how this method overcomes it.
7. How to Kick a Bad Habit. Suggested method that has worked for me in the past.
8. How to Form the Exercise Habit. How to apply the method to the habit of exercise.
9. Key to Habit Change: Enjoy the Activity. Don’t force yourself to do something you hate. Find ways to enjoy it instead.
10. Make Your Habit Change a Priority. How not to let it drop by the wayside.
11. Don’t Worry So Much About Long-term Goals. Focus on the process, not the end point.
12. Why Daily Frequency of Habits is Important. Daily habits are better than ones you do once a week, or even 2-3 times a week.

‘It does not matter how slow you go so long as you do not stop.’ ~ Confucius

Source: http://zenhabits.net/2009/12/the-definitive-guide-to-sticking-to-your-new-years-resolutions/

Two 'Foods' You Should NEVER Ever Eat

For women with heart disease, eating too many artery-clogging trans fats may increase their risk of dying suddenly from cardiac arrest.

Trans fats, found largely in commercially prepared baked and fried foods, have become notorious in recent years because they not only raise "bad" LDL cholesterol, but also lower levels of heart-healthy HDL cholesterol. High trans-fat intake has been linked to coronary heart disease, in which fatty plaques build up in the heart arteries, sometimes leading to a heart attack.

In a new study, researchers found that among nearly 87,000 U.S. women followed for 26 years, trans fat intake was linked to an increased risk of sudden cardiac death among women who had underlying coronary heart disease. In this group, women who ate the most trans fats were three times more likely to die of cardiac arrest.

Sources:

Reuters December 2, 2009

American Heart Journal November 2009; 158(5):761-7

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Cancer Proof Your Life - 30 tricks, tips, and tactics to help keep you out of the Big C's reach

We're all grown-ups here -- nightmares aren't a big problem anymore. We're calm, we're cool, we're mostly collected...until it comes to the C-word. For adults, cancer is the thing that goes bump in the night; that bump gets louder when family or friends are diagnosed. Whether your risk is monumental or blessedly average, we know you want to protect yourself. So we've combed through research, interrogated experts, and found cutting-edge strategies to help keep you safe.

Worship a wee bit of sun. People who get the most vitamin D, which lies dormant in skin until ultraviolet rays activate it, may protect themselves from a variety of cancers, including non-Hodgkin's lymphoma, breast, and colon. Ironically, it even improves survival rates of melanoma, the most serious skin cancer. But 10 to 15 minutes a few days a week is all it takes to benefit. (Or you could try a supplement--aim for 400 IU a day.) If you're out any longer than that, slather on the sunscreen.

Eat an orange every day. It just may zap a strain of the H. pylori bacteria that causes peptic ulcers and can lead to stomach cancer. Researchers in San Francisco found that infected people with high levels of vitamin C in their blood were less likely to test positive for the cancer-causing strain.

Listen to Katie Couric. Though colonoscopies are about as popular as root canals, if you're 50 or older, get one. Colorectal cancer is the second leading cause of cancer death in the United States. Don't think you're off the hook because you got a digital fecal occult blood test at your last checkup: Research by the Veterans Affairs Cooperative Study found that the test missed 95% of the cases. (Schedule your first colonoscopy before your 50th if you have a family history of colon cancer.)

Steam a little green. Piles of studies have shown that piles of broccoli help stave off ovarian, stomach, lung, bladder, and colorectal cancers. And steaming it for 3 to 4 minutes enhances the power of the cancer-fighting compound sulforaphane, which has been shown to halt the growth of breast cancer cells. (Sorry, microwaving doesn't do the trick; it strips out most antioxidants.) Get more protection by sprinkling a handful of selenium-rich sunflower seeds, nuts, or mushrooms on your greens. Researchers are discovering that sulforaphane is about 13 times more potent when combined with the mineral selenium.

Pick a doc with a past. Experience--lots of it--is critical when it comes to accurately reading mammograms. A study from the University of California, San Francisco, found that doctors with at least 25 years' experience were more accurate at interpreting images and less likely to give false positives. Ask about your radiologist's track record. If she is freshly minted or doesn't check a high volume of mammograms, get a second read from someone with more mileage.

Drink jolt-less java. Downing 2 or more cups of decaf a day may lower the incidence of rectal cancer by 52%, finds a study from two large and long-term research projects--the Nurses' Health Study and the Health Professionals Follow-Up Study from Harvard University. One theory is that coffee increases bowel movements, which helps to reduce the risk. Why decaf reigns supreme, however, remains a mystery.

Drop 10 pounds. Being overweight or obese accounts for 20% of all cancer deaths among women and 14% among men, notes the American Cancer Society. (You're overweight if your body mass index is between 25 and 29.9; you're obese if it's 30 or more. Click here to gauge your BMI.) Plus, losing excess pounds reduces the body's production of female hormones, which may protect against breast, endometrial, and ovarian cancers. Even if you're not technically overweight, gaining just 10 pounds after the age of 30 increases your risk of developing breast, pancreatic, and cervical, among other cancers.

Make like a monkey. Or a bunny. Women who ate four to six antioxidant-laden bananas a week cut their risk of kidney cancer by 54%, compared with those who didn't eat them at all, found an analysis of 61,000 women at the Karolinska Institutet in Sweden. Gnawing on root vegetables such as carrots did the same.

Get naked with a friend. You'll need help examining every inch of your body--including your back, scalp, and other hard-to-see places--for possible changes in the size or color of moles, blemishes, and freckles. These marks could spell skin cancer. Women, take special note of your legs: Melanoma mainly occurs there. For the guys, the trunk, head, and neck are the most diagnosed spots. While you're at it, check your fingernails and toenails, too. Gray-black discoloration or a distorted or elevated nail may indicate the disease. And whether you see changes or not, after age 40, everyone should see a dermatologist yearly.

See into the future. Go to Your Disease Risk to assess your chance of developing 12 types of cancer, including ovarian, breast, and colon. After the interactive tool estimates your risk, you'll get personalized tips for prevention.

Pay attention to pain. If you're experiencing a bloated belly, pelvic pain, and an urgent need to urinate, see your doc. These symptoms may signal ovarian cancer, particularly if they're severe and frequent. Women and physicians often ignore these symptoms, and that's the very reason that this disease can be deadly. When caught early, before cancer has spread outside the ovary, the relative 5-year survival rate for ovarian cancer is a jaw-dropping 90 to 95%.

Get calcium daily. Milk's main claim to fame may also help protect your colon. Those who took calcium faithfully for 4 years had a 36% reduction in the development of new pre-cancerous colon polyps 5 years after the study had ended, revealed Dartmouth Medical School researchers. (They tracked 822 people who took either 1,200 mg of calcium every day or a placebo.) Though the study was not on milk itself, you can get the same amount of calcium in three 8-ounce glasses of fat-free milk, along with an 8-ounce serving of yogurt or a 2- to 3-ounce serving of low-fat cheese daily.

Sweat 30 minutes a day. One of the best anticancer potions is a half hour of motion at least 5 days a week. Any kind of physical activity modulates levels of androgens and estrogen, two things that can protect women against estrogen-driven cancers such as ovarian and endometrial, as well as some types of breast cancer. The latest proof comes by way of a Canadian study that found that women who get regular, moderate exercise may lower their risk of ovarian cancer by as much as 30%. Bonus: All that moving might speed everything through your colon, which may help stave off colon cancer.

Stamp out smoking--all around you. Lung cancer is well known as one of the main hazards of smoking. But everything the smoke passes on its way to the lungs can also turn cancerous: mouth, larynx, and esophagus. The fun doesn't stop there. Smokers are encouraging stomach, liver, prostate, colorectal, cervical, and breast cancers as well. The good news: If you give up the cigs today, within 15 years, your lung cancer risk will drop to almost pre-smoking lows. Share that news with the people who puff around you, because exposure to someone else's smoke can cause lung cancer, and it may boost your chances of cervical cancer by 40%.

Step away from the white bread. If you eat a lot of things with a high glycemic load--a measurement of how quickly food raises your blood sugar--you may run a higher risk of colorectal cancer than women who eat low-glycemic-load foods, finds a Harvard Medical School study involving 38,000 women. The problem eats are mostly white: white bread, pasta, potatoes, and sugary pastries. The low-glycemic-load stuff comes with fiber. To find out how your diet fares, go to "Your Guide to the Glycemic Index."

Have your genes screened. Do you have a strong family history of any kind of cancer or multiple cancers? Talk with your doctor about genetic counseling. For instance, nearly everyone born with familial adenomatous polyposis (the genetic predisposition to colon cancer) develops the disease by age 40 if preventive surgery isn't done. Knowing this early can aid in prevention and early detection.

Request a better breast scan. If you're at high risk of breast cancer--you have the BRCA1 or BRCA2 genetic mutation, for example--ask your doctor to pair your routine mammogram with an MRI. One study found that together, the two picked up 94% of tumors; mammography alone detected just 40% and MRI, 77%.

Grill smarter. Cooking your food over an open flame is a great way to cut calories. Unfortunately, it can also raise your cancer risk: The grill's high temps can trigger substances in muscle proteins to form cancer-causing compounds called hetero-cyclic amines, or HCAs. But avoiding this potential hazard is easy; simply keep gas jets low or wait until the charcoal turns into glowing embers before you start cooking. Protect yourself even more by lacing your burgers with rosemary (and perhaps other antioxidant-rich herbs such as basil, oregano, or thyme). This helps reduce the amount of some HCAs in meat, a Kansas State University study found. Also helpful: Microwaving meat ahead of time helps disable HCA formation and cuts down on grilling time.

Keep your house clean. Yet another reason to love your Swiffer: Active postmenopausal women who got most of their exercise from housework cut their risk of breast cancer by 30%, Canadian researchers say.

Let garlic lie. Thanks to this bulbed wonder, you can ward off vampires and stave off cancer. To preserve the potential cancer-fighting power of garlic, chop it up and let it sit a bit. Research suggests that heating garlic can block 90% of the activity of alliinase, the enzyme that helps to form a cancer-fighting compound. Alliinase is activated when the cloves are crushed or cut, but if cut garlic cools its heels for 5 to 10 minutes before heating, enough compounds are formed to survive cooking.

Check for radon. Exposure to this odorless, radioactive gas that's produced by the natural decay of uranium is the second leading cause of lung cancer in the United States, according to the EPA. Test your home to see if you're safe. The National Safety Council's National Radon Hotline (800-767-7236) offers low-cost test kits; they're also available at hardware stores.

Play hot tomato. Red fruits (watermelon, tomato, pink grapefruit) are loaded with lycopene, a substance that has been proven time and time again to be a potent cancer fighter. It seems that heating said fruits makes the lycopene easier for the body to use, which explains why men who eat a lot of ketchup, pizza (it's in the sauce), and spaghetti (ditto) are far less likely to get prostate cancer.

Ditch the wieners. You can smother 'em in all the ketchup you want, but you can't negate a hot dog's, well, negatives. One study of 190,545 people found that eating a wiener daily may boost your risk of pancreatic cancer, which is nearly always fatal, by 67%. Same goes for sausage
and other processed meats.

The Perfect Cancer- fighting Salad Can you spot the cancer fighters at the salad bar? Build yourself some powerful protection with these ingredients.

Start with leafy greens. They contain a hefty amount of the B vitamin folate, which has been shown to reduce one's chances of getting colorectal, ovarian, and breast cancers. In one study, researchers at Vanderbilt University found that women who ate the mostly dark greens were among the least likely to get breast cancer. Apparently, folate can halt changes in DNA that trigger runaway cell growth, the main characteristic of cancer.

Add shredded carrot. . In a study from Brigham and Women's Hospital in Boston, women who ate just five servings of four raw carrot sticks a week had a 54% decrease in their risk of getting ovarian cancer, compared with women who ate them less than once a month. Carrots may also reduce your risk of kidney cancer.

Serve yourself some tomatoes. If you don't feel like turning up the heat on your tomatoes, you can still get some of their cancer-shielding benefits. German research on 165 colonoscopy patients found that those who had the lowest blood level of lycopene, one of the chemicals that give tomatoes their color, had the highest rate of colorectal adenomas, a precursor to colorectal cancer. Toss a few into your guy's salad: They also reduce the risk of prostate cancer.

Heap on beans. Women who ate beans at least twice a week were 24% less likely to develop breast cancer than those who ate them less often, report Harvard School of Public Health researchers, who analyzed data from 90,630 people. Legumes may lessen risk of breast cancer, thanks to their ability to suppress the production of enzymes that encourage tumor growth.

Add a little fish. Want to add something hardy to your lunchtime salad? Go wild with salmon. When B6-rich foods (like salmon) are eaten with folate-filled foods (dark leafy greens), they can help reduce the recurrence of colorectal adenomas, a precursor to colorectal cancer, by 39%, a University of Arizona study found. Salmon may also help shield regular eaters from skin cancer, British research found.

Splash on some vinaigrette. Mixing your favorite vinegar with olive oil can also help prevent breast cancer. Scientists from Northwestern University's Feinberg School of Medicine found that oleic acid in olive oil dramatically cuts the levels of the cancer gene Her-2/neu, associated with highly aggressive breast tumors with poor prognosis.

Garnish with citrus peel. They're like eating sunscreen--but they taste better. Limonene - a compound that gives oranges, lemons, and limes their scent--is linked to a 34% reduction in skin cancer, finds a University of Arizona study of 400 people.

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Source: http://www.prevention.com/health/health/conditions-treatments/prevent-cancer-prevention-com/article/682650d1fa803110VgnVCM10000013281eac____

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

12 Ways to Never Get Diabetes

Diabetes-Proof Your Life

This condition is growing at a scary rate, but it’s also one of the most preventable diseases around.

Nearly 25% of Americans are thought to have prediabetes—a condition of slightly elevated blood sugar levels that often develops into diabetes within 10 years—but only 4% of people know it. What’s worse, of those who are aware, less than half really tried to reduce their risk by losing weight, eating less, and exercising more. These are just a few of the good-for-you habits that can reverse prediabetes and ensure you never get the real thing, which can mean a lifetime of drugs and blood sugar monitoring, an increased risk of heart disease, Alzheimer’s disease, and other scary health threats. Read on for 12 simple tricks everyone can start today.

These simple steps may be all it takes to stay healthy and stop worrying about sugar problems.

• 1. Nudge the Scale
• 2. Pick the Right Appetizer
• 3. Ditch Your Car
• 4. Be a Cereal Connoisseur
• 5. Indulge Your Coffee Cravings
• 6. Ditch the Drive-Thru
• 7. Go Veggie More Often
• 8. Spice Up Your Life
• 9. Unwind Every Day
• 10. Get a Perfect Night’s Rest
• 11. Keep Good Company
• 12. Have a Blood Test

Source: http://www.prevention.com/nevergetdiabetes/index.shtml

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Tylenol Expands Recall of 'Moldy' Smelling Arthritis Caplets Linked to Stomach Pain, Nausea

Johnson & Johnson is expanding a voluntary recall of Tylenol Arthritis Caplets due to consumer reports of a moldy smell that can cause nausea and stomach pain.

According to a statement on the Food and Drug Administration Web site, the New Brunswick, N.J., company is now recalling all product lots of the Arthritis Pain Caplet 100 count bottles with the red EZ-Open Cap.

Johnson & Johnson had recalled five lots of the product last month.

The health care company says the odor results from trace amounts of a chemical called 2,4,6-tribromoanisole. That chemical is believed to result from the breakdown of another chemical used to treat wooden pallets that transport and store packaging materials.

To date, the side effects, which also include vomiting and diarrhea, have been "temporary and non-serious," although the health effects of the compound have not been studied.

The recall only affects the specific lots cited. All other Tylenol Arthritis pain products remain available.

The company will reintroduce Tylenol Arthritis Pain Caplets 100 count by January after moving production to a new facility.

Source: http://www.foxnews.com/story/0,2933,581383,00.html

How Much Water Does Skin Really Need?

You've probably heard that drinking eight to ten glasses of water per day will give your complexion a dewy glow. But is this really true?

Water intake and dry skin

Every system in the body needs water to function, and the skin is no exception; however, when it comes to dry skin, it's not how much water you drink that's important, it's how well your skin retains moisture.

All of us have a natural "skin barrier" that locks in moisture, keeping our complexions hydrated and supple. Environmental factors--such as extreme cold, dry heat or the use of harsh cleansing products--can damage this barrier and make skin dry, flaky and more prone to wrinkling (see Dry Skin: Fight the Good Fight). Taking flax seed supplements and eating foods rich in omega-3 fatty acids, like salmon, can help your skin barrier lock in moisture (see Dietary Fats Treat Dry Skin from the Inside Out).

So how much water does skin really need?

Don't get me wrong, there's no harm in drinking eight glasses a day. Just keep in mind that we get 20 percent of our water through food, and other beverages count toward our daily requirement as well (this includes coffee and tea, but not alcohol, which is dehydrating). In my view, there's no hard and fast rule on how much water you need--it really depends on your body size and level of activity.

The best liquids for your skin

To truly drink for your skin, try replacing liquids that harm the complexion--like soda, alcohol and sugary juices--with those that are good for it, like antioxidant-rich green tea and sugar-free pomegranate juice.

Wishing you great skin!

Source: The Skin Guru by Leslie Baumann, M.D. a Yahoo! Health Expert for Skin Conditions

http://health.yahoo.com/experts/skintype/15463/how-much-water-does-skin-really-need/

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Can a Candle-Lit Dinner Cause Cancer?

Candles could be harmful to your health. When experts analyzed the fumes released by burning candles in lab tests, they found that paraffin wax candles gave off harmful fumes linked to lung cancer and asthma.

However, they said that smoking, obesity and alcohol were much more important in terms of cancer development.

People who frequently used candles are most at risk. An occasional paraffin candle is unlikely to cause harm. However, lighting many paraffin candles every day for years or lighting them frequently in an un-ventilated room may cause problems.

The scientists suggested switching to candles made from beeswax or soy, which did not release significant levels of the chemicals.

Source: BBC News August 20, 2009

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Celebrating the Holidays with Diabetes: Maximizing Enjoyment, Minimizing Stress ...

Diabetes Menu Planning for the Holidays

Holidays can be challenging if you're dealing with diabetes. With a little preparation and some diabetes education and awareness, you can face the holidays with joy.

The most important thing about managing diabetes during any holiday season is to plan ahead. The more you know about what's going to happen, the better you can plan for good diabetes management.

Diabetic Meals for Holiday Schedules

What does your schedule look like for the holiday season? Are you going out of town? Having visitors stay with you? Do your plans include a lot of parties and food-oriented events? Or are your holidays more active, with events such as the annual family Thanksgiving football game?

Once you know what your days will consist of, examine your menus. Do you have traditional dishes that you make every year? There's no need to completely rework your menu but you may find ways to make your traditional holiday foods a bit healthier. Will that casserole taste just as good with fat-free or light sour cream instead of regular? Can you steam the green beans this year instead of sautéing in butter?

There are plenty of ways to lower fat, sugar, and carbohydrate counts in your favorite foods while still keeping the taste and texture you love. If your family looks forward fudge every year -- go ahead and make it, but first talk to your diabetes team or dietitian about ways to work a piece or two into the meal plan. It may mean eating less of other treats, getting more exercise, increasing insulin doses, or a combination of all three. But you can do it.

If You Overdo it During Holidays... Put on your walking shoes. Being more active will help lower your blood sugar, blood pressure and cholesterol. Physical activity uses up extra sugar in your blood and helps your insulin work better. And it's a wonderful holiday activity everyone can enjoy together after a meal.


Source: http://www.diabetesamerica.com/nutrition-diabetes-holidays.cfm

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Holiday Foods for the Cholesterol-Conscious

Watching your cholesterol level needn't take the fun out of holiday feasts.

If your doctor has warned you to watch what you eat because of high blood cholesterol levels, it doesn't mean you have to skip all your favorite holiday foods at dinners and parties. With a bit of creativity in how you cook, what you choose from a buffet, or how you order in a restaurant, you can feel satisfied and festive while taking care of your health.

Sure, there are holiday foods to avoid, or at least minimize, but you can still enjoy most foods you like with a little know-how.

The first thing to know? You need to be aware not just about how much cholesterol lurks in the foods you eat but also the fat, because it also raises cholesterol. "The saturated fat is more important than the cholesterol," says Kathleen M. Zelman, MPH, LD, RD, the director of nutrition for WebMD. "Look at the saturated fat but also at total fat; it's going to have an impact."

Your holiday mission, then, is to look at your holiday diet and minimize your intake of fat and cholesterol while still enjoying yourself. Zelman and other nutrition experts insist it's possible. Here's how, from the first toast to the dessert.

A Slimmer Eggnog or Other Toast

If you love to toast the season with an eggnog or two, be aware: One cup of regular eggnog has 343 calories, 19 grams of fat (more than 11 grams of that saturated) and 150 milligrams of cholesterol.

But there are alternatives. "There are a lot of lower-fat eggnogs on the market now," says Jeannie Gazzaniga Moloo, RD, PhD, a Roseville, Calif., dietitian and a spokeswoman for the American Dietetic Association.

You may have to taste-test a few to find one closest to the real thing.

If eggnog is something you love, "go for a small amount," Zelman says, even if it's the full-fat stuff. You could also consider starting a new toasting tradition -- with cider or wine, says Zelman. Both are kinder to cholesterol-watchers. And studies say one glass of wine a day for women, two for men helps protect your heart.

Choose Your Appetizer

What buffet table full of appetizers isn't loaded down with cheeses? If you're headed to a wine-and-cheese party or a nibbling party, beware.

The wrap-type appetizers are among the worst, Zelman says, as far as figuring out your fat toll. "You don't know what's in the food you are going to eat." So steer clear of the wrap-type foods and go for something that's not such a mystery. Little grilled chicken skewers are probably a good bet, Zelman says. "Sushi would be great."

You can't expect a party hostess to put out reduced-fat cheese, but you can limit your portions, Moloo says, and then turn to substitutes that are as tasty. Nuts, for one. "An ounce of nuts is better than the cheese, since it's got monounsaturated fats," heart-healthier than saturated.

But calories "add up fast on nuts," Moloo warns. "A small handful is enough."

Once you're done with the nuts, try to graze the vegetable platter, if there is one, Moloo says. "Because of the fiber content, they can actually help lower cholesterol."

Never mind the saturated fat in the chips -- the dips are also loaded with fat. If you're the hostess, you can turn to low-fat dips, perhaps labeling them discretely for guests concerned about cholesterol.

If you're the guest, your best bet is to eat them sparingly -- or at least dip veggies in them, not chips.

Pick Your Meats Wisely

Eat all meat skinless, Moloo advises. And look for leaner cuts -- a filet, for instance, instead of cheaper beef cuts.

While casseroles of tuna and other meat are plentiful during the holidays -- and are often family favorites -- opt instead for a plain piece of meat if you can, says Moloo.

If turkey is a main course, breast white meat is the leaner cut, says Bethany Thayer, RD, a spokeswoman for the American Dietetic Association and manager of Worksite Health Promotion at Henry Ford Health System, Detroit. "Instead of having the wings, have white meat," she says.

Choose the Right Fixings

What's turkey without a ladle or two of gravy, you say? "Gravy is chock full of saturated fat," Zelman says. It's on her holiday foods-to-avoid list. "Skip the gravy if you can." Or slim it down, if you're the cook, by making a turkey-broth gravy.

If you make your own stuffing, use oil instead of butter -- and less of it, Thayer says. "Look for ways to add fruits and vegetables." That will automatically make the stuffing lower in calories than adding butter -- and higher in fiber. Consider adding dried cherries, raisins, or cranberries, she says.

Holiday Foods for the Cholesterol-Conscious

Watching your cholesterol level needn't take the fun out of holiday feasts.

(continued)

Vegetables: The Simpler, the Better

Green bean casserole smothered in sour cream or cream of mushroom soup and shoestring potatoes may be a family tradition, but it carries a hefty fat price tag. Steam green beans without the toppings instead, experts suggest.

When it comes to vegetables, "the least prepared a food is, the better," Moloo says.

Or turn to a wintry vegetable such as roasted butternut squash, Zelman suggests. "Simple, roasted, not in a casserole," she says. Unless you made a casserole yourself, it's a mystery what's in it, she says. You have no idea the total fat grams or cholesterol.

Another good choice: roasted sweet potatoes, maybe with a dollop of melted marshmallows, but no butter, Zelman suggests.

Cholesterol-Kinder Desserts

Pies tend to be very high in fat due to their crusts, Moloo says. A slice of pumpkin pie -- one-eighth of a 9-inch pie -- has 316 calories, 14 grams of fat, and 65 milligrams of cholesterol. A slice of pecan pie weighs in at 503 calories, 27 grams of fat (but only 5 of it saturated), and 106 milligrams of cholesterol.

You could leave the crust behind, saving a lot of fat grams.

If you're the cook, make simple substitutions to recipes, such as making a graham cracker crust with a bit of margarine instead of a higher-fat pastry crust, Thayer says.

You can also consider a crustless pie.

Or you could turn to desserts such as sorbet; fruit with raspberry sauce or low-fat ice cream; or fresh fruit over angel food cake -- all low in fat, Moloo says.

Start the Day Right

No one's perfect during holiday feasts, but you can offset some damage by eating the right breakfast, Zelman suggests. "Start your day with oatmeal," she says. "Put in nuts and raisins. It's a great cholesterol-lowering attempt for the day."

A 3-ounce serving has 307 calories, 5 milligrams of fat, and no cholesterol.

You may feel so virtuous after the oatmeal breakfast that it will be easy the rest of the day and night to pick wisely -- and enjoy.

Source: http://www.webmd.com/cholesterol-management/features/holiday-foods-for-the-cholesterol-conscious

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

How to Start Running -- Without Feeling Like a Failure

One of the fastest ways to get fit is to start running. There are some important advantages of running as a fitness strategy:

1. It boosts cardiovascular fitness
2. It tones your whole body, because so many muscle groups are involved when you run
3. Weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis
4. Running is a natural movement; your body is designed to be able to run
5. As one of the most vigorous exercises out there, running is an efficient way to drop pounds

But it can be daunting if you’ve never run before. Here are some tips that will help you develop running:

1. Buy good shoes

It’s worth going to a specialty shop to buy a pair of running shoes. The reason good shoes are important is because it will soften the impact and protect your joints.

2. Ease into running with interval training.

The best way to get fit fast is through interval training. This means short burst of high intensity exercise alternating with recovery periods.

3. Warm up first

It’s important to warm up your body before running. Walking is a great way to warm up the body. Stride out and pump your arms. Start with a medium paced walk and then speed up until you start to sweat. Once your body is warm, you are ready to run.

4. Use correct running technique

Keep your head up and your lower arms in hip height, and run without bouncing. It all helps to work your body more efficiently.

5. Run with others

A great way to keep up your motivation is to run with others. See if a colleague or a friend is willing to come running with you.

6. Keep an exercise diary

Write down each day what kind of exercise you have done. A great way to track your growing fitness is by measuring your resting pulse before you get up in the morning. As you get fitter, your resting pulse will get lower.

7. Add strength exercises to the mix

Building strength in your legs will help you to run. One simple way to build your leg muscles is by doing squats.

8. Add a cool-down period after exercise

It’s important for the body to cool down after running. The best way is to walk at a medium pace until your heart-rate returns to normal.

9. Stretch after running

It’s a good practice to stretch after running because it keeps your body flexible.

Sources:
Lifehack December 10, 2009

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

The 7 Foods Experts Won't Eat

1. Canned Tomatoes

The expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A

The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Acidity -- a prominent characteristic of tomatoes -- causes BPA to leach into your food.

2. Corn-Fed Beef

The expert: Joel Salatin, co-owner of Polyface Farms and author of books on sustainable farming

Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. A recent comprehensive study found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium.

3. Microwave Popcorn

The expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group,

Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize -- and migrate into your popcorn.

4. Nonorganic Potatoes

The expert: Jeffrey Moyer, chair of the National Organic Standards Board

Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes they're treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again to prevent them from sprouting.

5. Farmed Salmon

The expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany

Nature didn't intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT.

6. Milk Produced with Artificial Hormones

The expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility

Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers.

7. Conventional Apples

The expert: Mark Kastel, codirector of the Cornucopia Institute

If fall fruits held a "most doused in pesticides contest," apples would win. And increasing numbers of studies are starting to link a higher body burden of pesticides with Parkinson's disease.

Sources:

Yahoo Shine November 24, 2009

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Stress, depression and the holidays: 10 tips for coping

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season, which begins for most Americans with Thanksgiving and continues through New Year's Day, often brings unwelcome guests — stress and depression. And it's no wonder. In an effort to pull off a perfect holiday, you might find yourself facing a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name a few. So much for peace and joy, right?

Actually, with some practical tips, you can minimize the stress and depression that often accompany the holidays. You may even end up enjoying the holidays more than you thought you would.

Recognize holiday triggers

Learn to recognize common holiday triggers, so you can disarm them before they lead to a meltdown:

• Relationships. Relationships can cause turmoil, conflict or stress at any time, but tensions are often heightened during the holidays. Family misunderstandings and conflicts can intensify — especially if you're thrust together for several days. On the other hand, facing the holidays without a loved one can be tough and leave you feeling lonely and sad.
• Finances. With the added expenses of gifts, travel, food and entertainment, the holidays can put a strain on your budget — and your peace of mind. Not to mention that overspending now can mean financial worries for months to come.
• Physical demands. Even die-hard holiday enthusiasts may find that the extra shopping and socializing can leave them wiped out. Being exhausted increases your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. To top it off, burning the wick at both ends makes you more susceptible to colds and other unwelcome guests.

Tips to prevent holiday stress and depression

When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videotapes.
4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression too.
5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays

Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. With a little planning and some positive thinking, you may find that you enjoy the holidays this year more than you thought you could.


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Source: http://www.mayoclinic.com/health/stress/MH00030/NSECTIONGROUP=2

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Healthy recipe of the week: Egg and Sausage Casserole

Paired with a field greens salad and fruit, this egg casserole is guaranteed to please your guests during the holiday season.

Yield: 9 servings

Ingredients

• 1 pound bulk turkey breakfast sausage
• 3 cups (1/2-inch) cubed white bread (about 6 [1-ounce] slices)
• 2 cups skim milk
• 1 1/2 cups egg substitute
• 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
• 1 teaspoon dry mustard
• Vegetable cooking spray

Preparation

Preheat oven to 350°.

Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well.

Combine sausage and next 5 ingredients (sausage through dry mustard) in a 13 x 9-inch baking dish coated with cooking spray; stir well. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean.

Note: Look for this sausage product in the fresh-meat or freezer section of the grocery store.

Nutritional Information

Calories: 157 (27% from fat)

Fat: 4.7g (sat 1.7g,mono 1.7g,poly 0.9g)

Protein: 14.4g

Carbohydrate: 13.1g

Fiber: 0.4g

Cholesterol: 23mg

Iron: 1.2mg

Sodium: 471mg

Calcium: 150mg

Source: Cooking Light, MAY 1996 http://www.cookinglight.com/food/recipe-finder/crowd-pleasing-casseroles-00400000001300/index.html?xid=cnn-ck-cravings-091508

EPA omega-3 oils protect the heart in people with high cholesterol

(NaturalNews) Supplementing with an omega-3 fatty acid called eicosapentaenoic acid (EPA) may lower the risk of non-fatal coronary events by 20 percent, according to a new Japanese study published in The Lancet.

Researchers followed 18,645 Japanese high-cholesterol patients for four and a half years. All the patients were already taking cholesterol medications known as statins when the study began. Over the course of the study, half of the patients were assigned a daily EPA supplement in addition to their medication, while the other half received only medication.

The group receiving the EPA supplement had a 24 percent lower occurrence of a type of chest pain known as angina pectoris, and a 19 percent lower occurrence of non-fatal coronary events. The researchers did not report any effect on mortality risk.

"Overall, this study shows that EPA, at a dose of 1,800 milligrams per day, is a very promising regimen for prevention of major coronary events," the researchers wrote. However, they cautioned that their results might not generalize to other ethnic groups.

EPAs occur naturally in fish oils, as well as spirulina and microalgae. They are only one of many types of omega-3 fatty acid.

Previous studies have linked consumption of omega-3s to improved heart health and reduced risk of cancer. Experts are still undecided, however, on the health benefits of EPAs in particular. A study recently published in the British Medical Journal examined a variety of prior studies on the subject, and found no evidence linking EPA to improved heart health.

In an editorial accompanying the study, Dariush Mozaffarian of Harvard School of Public Health praised the search for heart-healthy foods.

"Compared with drugs, invasive procedures and devices, modest dietary changes are low risk, inexpensive and widely available. We must curb our infatuation with downstream risk factors in treatments, and focus on the fundamental risk factors for cardiovascular disease: dietary habits, smoking and physical activity," Mozaffarian said.


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Source: http://www.naturalnews.com/021998_EPA_omega-3_heart_health.html

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Even Moderate Drinking Can Boost Chance of Breast Cancer Recurrence

Even a few glasses of wine or cocktails a week
may increase risk of recurrence for breast cancer survivors, researchers found. Even a few glasses of wine or cocktails a week may increase risk of recurrence for breast cancer survivors, researchers found.

(ABC News Photo Illustration)

Women who averaged three to four or more drinks per week were 34 percent more likely to have a recurrence than those who rarely, if ever, drank, according to an observational study led by Dr. Marilyn Kwan of Kaiser Permanente in Oakland, Calif.

Likewise, mortality risk rose 51 percent for the heavier drinkers among breast cancer survivors, Kwan's group reported here at the San Antonio Breast Cancer Symposium.

After a breast cancer diagnosis, women should consider cutting back, they recommended.

Patients do often ask how they can personally reduce their risk after successful treatment, commented Dr. Jeffrey Peppercorn of Duke University in Durham, N.C.

"If they want to do everything they can personally do, then lowering alcohol consumption is part of that," said Peppercorn, who was not involved in the study.

In the general population, alcohol has been linked to elevated risk of developing breast cancer but benefits, when taken in moderation, for cardiovascular, some GI, and mental health and even longevity.

The American Cancer Society says that the cardiovascular benefits of moderate drinking may outweigh the risk of cancer for men over age 50 and women over 60. However, the ACS and the American Heart Association recommend against starting to drink solely to reduce heart disease risk.

Thus, the new results could be consistent with counseling breast cancer patients that "one glass of wine may be okay but keep it at that," Peppercorn said, though cautioning against overinterpreting the observational data. But because of limited data on how alcohol affects women after breast cancer diagnosis, Kwan's group analyzed findings from the Life After Cancer Epidemiology (LACE) Study, a prospective cohort study of early-stage breast cancer survivors.

The 1,897 participants had been diagnosed with early-stage breast cancer between 1997 and 2000 and were largely recruited from the Kaiser Permanente Northern California Cancer Registry.

The researchers classified 51 percent of the women as drinkers, averaging more than 0.5 g of alcohol per day. Most of the drinking done by women in the study involved wine (90 percent), followed by liquor (43 percent) and beer (36 percent).

After eight years of annual follow-up via questionnaire, 349 breast cancer recurrences and 332 deaths were confirmed by medical record review.

Drinking didn't appear to impact overall mortality.

Women who drank at least 6 grams of alcohol per day -- the equivalent of at least three to four drinks per week, considered moderate to heavy drinking -- were at elevated risk of both breast cancer recurrence and death compared with those who drank no more than half a gram per day.

The increased risk of recurrence was highest for women who drank two or more glasses of wine a day, without a significant risk among those who drank less than three drinks overall per week.

But the risk didn't differ by type of alcohol, unlike findings in some prior studies that evaluated the effects of drinking in other populations, and for conditions other than breast cancer incidence.

Postmenopausal breast cancer survivors were particularly at risk from moderate to heavy drinking as were overweight and obese women.

The researchers cautioned that further prospective studies are needed to confirm the findings. Also, the study could not determine causality, and false associations due to confounding from other factors were possible, he noted.

"Maybe some women who were at higher risk decided that they could drink more," Peppercorn speculated. "Maybe there's an association between being told you have a worse prognosis and deciding that lowering your alcohol intake is not worth it."

Source: http://abcnews.go.com/Health/OnCallPlusBreastCancerNews/moderate-drinking-linked-breast-cancer-recurrence/story?id=9306082&page=1