The premise that hunger makes food look more appealing is a widely held belief. Prior research studies have suggested that the hunger hormone ghrelin, which the body produces when it's hungry, might act on the brain to trigger this behavior.
New suggests that ghrelin might also work in the brain to make some people keep eating "pleasurable" foods when they're already full. Scientists previously have linked increased levels of ghrelin to intensifying the rewarding or pleasurable feelings that can be gotten
Researchers observed how long mice would continue to poke their noses into a hole in order to receive a pellet of high-fat food. Animals that didn't receive ghrelin gave up much sooner than the ones that did receive ghrelin. Humans and mice share the same type of brain-cell connections and hormones, as well as similar architectures in the "pleasure centers" of the brain.
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.
It's the best medical news in ages. Studies in two prestigious scientific journals say dark chocolate -- but not white chocolate or milk chocolate -- is good for you.
Dark Chocolate Lowers Blood Pressure
Dark chocolate -- not white chocolate -- lowers high blood pressure, say Dirk Taubert, MD, PhD, and colleagues at the University of Cologne, Germany. Their report appears in the Aug. 27 issue of The Journal of the American Medical Association.
But that's no license to go on a chocolate binge. Eating more dark chocolate can help lower blood pressure -- if you've reached a certain age and have mild high blood pressure, say the researchers. But you have to balance the extra calories by eating less of other things.
Antioxidants in Dark Chocolate
Dark chocolate -- but not milk chocolate or dark chocolate eaten with milk -- is a potent antioxidant, report Mauro Serafini, PhD, of Italy's National Institute for Food and NutritionNature. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments. Research in Rome, and colleagues. Their report appears in the Aug. 28 issue of
"Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate ... and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate."
Translation: Say "Dark, please," when ordering at the chocolate counter. Don't even think of washing it down with milk. And if health is your excuse for eating chocolate, remember the word "moderate" as you nibble.
The Studies
Taubert's team signed up six men and seven women aged 55-64. All had just been diagnosed with mild high blood pressure -- on average, systolic blood pressure (the top number) of 153 and diastolic blood pressure (the bottom number) of 84.
Every day for two weeks, they ate a 100-gram candy bar and were asked to balance its 480 calories by not eating other foods similar in nutrients and calories. Half the patients got dark chocolate and half got white chocolate.
Those who ate dark chocolate had a significant drop in blood pressure (by an average of 5 points for systolic and an average of 2 points for diastolic blood pressure). Those who ate white chocolate did not.
In the second study, Serafini's team signed up seven healthy women and five healthy men aged 25-35. On different days they each ate 100 grams of dark chocolate by itself, 100 grams of dark chocolate with a small glass of whole milk, or 200 grams of milk chocolate.
An hour later, those who ate dark chocolate alone had the most total antioxidants in their blood. And they had higher levels of epicatechin, a particularly healthy compound found in chocolate. The milk chocolate eaters had the lowest epicatechin levels of all.
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.
How do you find a competent sitter so you can have a worry-free evening away from the kids? More important, whom should you trust?
Child-care experts say that a parent's top priority is to find someone with experience in crisis management.
According to pediatrician Patricia A. Keener, M.D., in this country, accidental injuries are the leading cause of death in children older than 1. She says five children younger than 5 die every day from accidents in the home.
Dr. Keener is founder and medical director of Safe Sitter, a program that teaches safety and baby-sitting to adolescents. She developed the program after a colleague's 18-month-old choked to death while under an adult sitter's care.
Because teenagers are a large source of today's baby sitters, it is important that they learn proper safety skills in case of emergency. "Young sitters are extremely eager to please," says Dr. Keener. "They want you to think highly of them and are eager to show you they can handle the job."
The best place to start looking, she says, "is within the community you know: your church, the local schools, your workplace."
Check references
Once you have some names, it's important to check their references. These references may come from teachers, from youth group leaders or from other families who have used the sitter, according to the American Red Cross (ARC).
When you contact families the sitter has worked for, ask how many kids they have. Also, find out if they ever had any problems with the way the sitter interacted with their kids.
The next step is to invite the sitter over to ask questions and see how he or she interacts with your children.
This type of interaction shows how much your prospective sitter likes kids and if he or she is open to your methods of parenting.
Be sure to ask about the sitter's training in first aid or CPR. Discuss what he or she may do in certain emergency situations. A competent sitter will be able to answer these questions and prove he or she can handle the job.
Early arrival
After you hire a sitter, have him or her come to your house a half-hour before you leave to go over all emergency issues. "More than half the parents who leave their children with baby sitters under 16 don't leave emergency telephone numbers," says Dr. Keener.
Make sure you discuss your rules with the sitter and always leave your cell phone number or a number where you can be reached at all times. In the event of a life-threatening emergency, a medical professional is permitted to treat your child, experts say. But if it is a non-life-threatening injury, they will need parental consent to treat.
During the evening, be sure to call home, especially if you are not easily accessible. Call home at a time when you may be able to head off a potential problem, such as a half-hour after bedtime, when the kids may be refusing to go to sleep. You could offer some ways for the sitter to convince them it is bedtime.
Dr. Keener suggests parents debrief the sitter when they get home. Ask specifically about areas where you think the sitter may have had trouble. Often sitters think your child's behavior is a reflection on them, and they may be reluctant to admit any behavioral problems unless asked.
Is your sitter qualified?
Check your sitter's qualifications against these characteristics recommended by the ARC Babysitter's Training Program:
First aid/CPR training
Maturity
Good judgment
Common sense
Friendly personality
Responsible
Nonsmoker
Healthy
Neat
Organized
Necessary information
It's important for you to let the sitter know exactly what you expect so that there will be no misunderstandings. Here are the most common topics of concern:
Emergency numbers: Give your sitter the local emergency number (911 in most areas) and your cell phone or a number where you may be reached. Also leave the name and number of a neighbor who will be at home.
Snacks: Leave something for your sitter and child to snack on if you are away for more than three hours. Let the sitter know what the children may eat so there is no confusion.
Television: Inform your sitter if your child is allowed to watch TV, and explain what channels to avoid, if any. It isn't always obvious to a teen sitter that a small child shouldn't be exposed to hours of music videos.
Friends and phone calls: If you don't want your babysitter talking on the phone or if you object to friends stopping by, speak up. Parents want sitters to avoid any distractions and devote their time to the kids.
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.
Low levels of vitamin B6 may increase the risk of inflammation and metabolic conditions, and subsequently cardiovascular disease risk, says a new study.
A cross-sectional study of more than 1,200 people found that higher levels of pyridoxal-5'-phosphate (PLP), the active form of vitamin B6, were linked to lower levels of C-reactive protein (CRP), a marker of inflammation, as well as lower levels of 8-hydroxy-2'-deoxyguanosine (8-OHdG), a marker for oxidative stress. Both of these factors are related to heart disease risk.
Increased levels of CRP are a good predictor for the onset of both type-2 diabetes and cardiovascular disease.
Sources:
NutraIngredients February 2, 2010 http://blogs.mercola.com/sites/vitalvotes/archive/2010/02/04/vitamin-b6-decreases-heart-disease-risk.aspx
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.
Making time to exercise is an important step toward improving your health. Learning how to avoid common workout mistakes is also important.
“Workouts can be challenging, and mistakes in the gym are common,” says Cedric Bryant, chief science officer of the American Council on Exercise. “These mistakes can cause mild strains or significant injuries, but by improving your routine, you’ll work out safer and have better results from your efforts.”
Not progressing wisely—exercising too much, too hard, or too often instead of gradually working out longer and harder—is a common mistake made by many fitness enthusiasts. But it’s not the only one.
Here are common exercise mistakes and suggestions for how to avoid them:
The all-or-nothing approach
It’s a mistake to skip your workout just because you don’t have your usual 45 minutes to an hour to exercise.
“The fact is, any amount of exercise is better than nothing,” says Bryant. “Research shows even 10 minutes of brisk walking, for example, can provide important health benefits.”
So, even if you only have time to walk around the block or to and from your car in the parking lot, take the time to take a break.
Unbalanced strength-training programs
Most people tend to focus on certain muscles, such as the abdominals or biceps, because they have a greater impact on appearance or it’s where they feel strongest. But to achieve a strong, balanced body, you have to train all the major muscle groups.
Your workouts should include exercise to boost not only cardiovascular fitness or muscle strength, but also flexibility.
Stop exercising if you have severe pain or swelling. Talk to your health care provider if the pain or discomfort doesn't ease.
Bad form
The surest way to get injured in a gym is to use bad form. Allowing the knee to extend beyond the toes during a lunge or squat, for example, can put too much stress on the knee.
Related to bad form is poor choice in shoes. Buy shoes that are designed for your particular workout and your foot.
Not enough variety
Too many people find a routine or physical activity they like, then never change. But not changing workouts can lead to boredom and plateaus or, worse, injury or burnout.
Try not to do exactly the same workout two days in a row. Change-up your activities by walking one day and swimming the next, for instance. Varying your workouts exercises different sets of muscles.
“Repetitive stress injuries are common in people who do the same weight or running routine day after day because they’re using the same tendons and muscles,” Bryant says. “But people who cross-train or have several workouts to choose from on a given day achieve more well-rounded levels of fitness with fewer injuries.”
Not adjusting machines
Most exercise equipment is designed to accommodate a wide range of body types and sizes. But it’s up to you to adjust each machine to your body’s unique needs. Using improperly adjusted machines will lead to less-than-optimal results and increase your risk for injury. Also check the equipment to make sure it is properly maintained.
Dividing your focus
“Reading or watching TV can adversely affect the quality of your workout because the distraction can literally slow you down or cause a misstep,” Bryant says. “However, listening to up-tempo music is an exception because it tends to keep your intensity higher than it would be if you weren’t listening to it.”
Not warming up or cooling down
Warm up for about 15 minutes before beginning your workout. If you run, for example, start out with a slow, gentle jog to gradually increase your heart rate and warm your muscles. Warming up helps prevent injuries and muscle soreness.
After your workout, take a few minutes to do lower-intensity exercise to lower your heart rate. Follow that up with stretching to improve flexibility.
Not setting realistic goals
Unrealistic and vaguely stated goals are among the leading causes of exercise dropout, but this can be avoided.
“Establish a training goal that’s specific and appropriate for your fitness and skill levels—something a bit challenging but not overly difficult,” Bryant says. “Checking in every so often with a trainer or an exercise physiologist can help you set attainable goals regarding weight loss or strength training that you can work toward and achieve safely.”
Follow the 10 percent rule. When you are ready to boost your workout to the next level, do so by no more than 10 percent a week. If you walk a mile, for instance, add no more than a tenth of a mile a week. If you are lifting weights, add a maximum of 10 percent per week.
Here are ten little gestures, all of them easily within your grasp, that can spread goodwill in your own community, and increase your sense of mindfulness about the people around you and your relationship to them.
Tip generously: Leaving as large a tip as you can afford not only puts a little extra money in your servers’ pocket, it tells them that they’re appreciated.
Compliment someone: Be honest and sincere. Don’t expect anything in return.
Be totally open with someone: Let someone know exactly how you feel about something; letting someone into your confidence can be a great way to show your trust and appreciation of them.
Give someone a book you’ve read: Making a gift of something you’ve read and enjoyed is more than just a nice gesture, it’s a way of showing someone that you think of them, you understand them, and you want to share something with them.
Make something for someone: Give without expectations -- whether they return the favor or not, whether they like it or not, whether they’re nice to you or not, these are all irrelevant.
Send a letter, email, tweet, or text message out of the blue: Maybe they’ll respond, maybe not -- it’s beside the point. They just need to know that they’re important to you.
Commend an employee to their manager: It’s one thing to tip or compliment someone for their service, it’s another to contact their manager and tell them what a great job they’ve done.
Teach someone how to do something: Share your skill or talent with someone. Have patience and respect; you’re giving them a gift, not compensating for some lack in their character.
Let someone shine: Put a spotlight on someone else’s talents by letting them take over a presentation, deferring to their wisdom, or asking their advice.
Connect like minds: Introduce two friends or colleagues who you feel have something to gain from each other.
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.
Avoiding "fast food" burgers and fried chicken may cut your risk of developing type 2 diabetes -- the kind closely linked to obesity.
Regularly eating "super sized" portions of high calorie fast foods is widely viewed as a contributing factor to the growing number of obese Americans. Now researchers report that study subjects who ate fast food burgers or fried chicken at least twice a week were 40 to 70 percent more likely to develop type 2 diabetes over 10 years.
The study looked at fast food consumption, lifestyle habits, and the development of diabetes in more than 44,000 people who filled out biennial questionnaires beginning in 1995.
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.
The premise that hunger makes food look more appealing is a widely held belief. Prior research studies have suggested that the hunger hormone ghrelin, which the body produces when it's hungry, might act on the brain to trigger this behavior.
Eurekalert December 28, 2009
