Encouraging Health

Along with a cozy sweater, here are some key fitness gadgets you should add to your gift wish list this holiday season.

Write down hand weights or a weighted vest, an exercise ball, resistance bands, and a jump rope or a mini trampoline. These add-ons can turn your body into a super-duper all-in-one gym that helps you stay in shape year-round. Here’s how to use them.

Equipment Essentials
Your body is one of the best gyms in the world. And a few extra fitness gadgets can make your physiological gym even better, write Mehmet Oz, MD, and Michael Roizen, MD, in their best-selling book YOU: On a Diet.

Hand weights or a weighted vest: Carrying a little extra weight can ratchet up the strength-training power of lunges, squats, and other resistance exercises.

An exercise ball: Instead of doing exercises and stretches on the floor, tone your stability muscles (like your abs) by doing them on one of these inflatable balls:
First, grab an exercise ball. Using an exercise ball for stomach toning gives you stronger muscles than if you did the exercises on the floor. Plus, you get bonus benefits, like better balance. Now, follow these three easy “Ab Curl” steps:
1. Sit on the exercise ball, feet flat on the floor, knees hip-width apart and bent at a 90-degree angle.

2. Place your hands behind your head, elbows pointed out, and slowly roll back until your mid to lower back rests on the ball.

3. Pull your ribs toward your pelvis to raise your upper back 3 to 4 inches off the ball. Hold for a second and then return your shoulders to the ball. Repeat 10 times.

Resistance bands: These bands make great stocking stuffers! And they are perfectly portable, so you can stick with the program on your next road trip.

A jump rope or a mini trampoline/rebounder: They’re not just for kids. A workout with one of these will get your heart pumping and make you more agile.

Need inspiration? Try this great blog.

stocking stuffers, exercise equipment

stocking stuffers, exercise equipment

http://www.msnbc.msn.com/id/22149383/

Breast cancer patients might have a powerful incentive to avoid gaining weight: better odds of surviving the disease.

New research suggests that for every 11 pounds a woman gains after being diagnosed with breast cancer, the chances of it proving fatal go up 14 percent.

The study is by no means definitive, but gives the strongest evidence yet that controlling weight — a good idea anytime in life — may be especially important after breast cancer.

There was a significant trend between increasing levels of weight gain and higher mortality,� said Hazel Nichols, a doctoral student at Johns Hopkins Bloomberg School of Public Health. “Lifestyle factors, the things you incorporate after a breast cancer diagnosis such as diet and exercise, do show potential to influence survival.�

Nichols led the study and reported results Friday at an American Association for Cancer Research conference in
Philadelphia.

Researchers started with 4,021 women in Wisconsin, Massachusetts and New Hampshire who had been diagnosed with breast cancer from 1988 to 2001. They gave information on their height, weight, family history and breast cancer risk factors during telephone interviews.

From 1998 to 2001, all survivors were mailed surveys asking for updated information on these factors and lifestyle habits like exercise and diet.

After an average of six years of followup since their diagnoses, 121 breast cancer deaths and 428 non-breast cancer deaths had occurred. For every 11 pounds of weight gain after diagnosis, the risk of death from breast cancer or other causes increased by 14 percent.

The link remained even after researchers took into account differences in age, menopausal status, smoking and the stage of disease when the women were diagnosed.

For women classified as obese by body mass index — a measure of weight and height — the death risk was more than twice that of women with a normal body weight.

The study was paid for by the Susan G. Komen for the Cure Breast Cancer Foundation.

“It’s a large study, it was a very well-conducted study at several centers in the United States� by well-known researchers on this topic, said Joanne Dorgan, a breast cancer scientist at Fox Chase Cancer Center in Philadelphia.

Doctors have long known that women who are overweight when they are diagnosed with breast cancer have poorer prospects.

“They’re more likely to relapse and to die of their cancer than women who are thinner,� Dorgan said.

Read more on Breast Cancer here.

weght gain, breaet cancer

weght gain, breaet cancer

If you’re not already snacking on a handful of nuts daily to help protect your heart, here’s a reason that might sway you.

Walnuts, almonds, and pistachios contain a potent substance that may thwart cancerous tumors. Legumes are similarly loaded with the mighty compound, so there’s no reason to leave those peanuts at the bottom of the can of mixed nuts.

A Tongue-Twisting Treat
A key enzyme involved in cancer growth may be inhibited by — you ready for this? — inositol pentakisphosphate. Luckily, you don’t need to know how to say it to benefit from it! Just know that it’s good for you and found in abundance in nuts, wheat bran, and most legumes. Apparently, the compound is so powerful it could hold promise for future cancer treatments. And a nontoxic way to kill cancer cells would surely be welcome.

More Nutty Nutrients
Nuts are chock-full of good-for-you vitamins, nutrients, and phytochemicals, along with healthy monounsaturated fats that help keep cholesterol down and arteries clear. But stick to about an ounce a day so you don’t overload on calories.

Oatmeal-Nut Crunch Apple Pie: This decadent pie is loaded with juicy apples and adorned with a streusel-lover’s crunchy topping. The pie is best served the day it’s made. If you’re short on time, skip making the crust and look for a ready-made whole-wheat pie crust in the freezer section of a natural-foods store. Whole Foods sells a wonderfully light and flaky version.

Ingredients
Crust
1 cup all-purpose, flour
1/2 cup whole-wheat pastry flour
1/4 teaspoon salt
4 tablespoons unsalted butter, cold, cut into small pieces
2 ounces reduced-fat cream cheese, (Neufchâtel)
2 tablespoons canola oil
3 tablespoons ice water
Filling
3 Granny Smith apples, medium, peeled and thinly sliced
3 medium McIntosh apples, peeled and thinly sliced
1/2 cup light brown sugar, packed
1 tablespoon lemon juice
1/2 teaspoon ground cinnamon
2 tablespoons all-purpose flour
Topping
1/2 cup whole-wheat pastry flour
1/3 cup old-fashioned rolled oats
1/4 cup light brown sugar, packed
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons unsalted butter, cold, cut into small pieces
2 tablespoons frozen orange juice concentrate, thawed
1/4 cup walnuts, coarsely chopped

Directions
1. To prepare crust: Whisk 1 cup all-purpose flour, 1/2 cup whole-wheat flour and 1/4 teaspoon salt in a medium bowl. Cut in 4 tablespoons butter and the cream cheese using a pastry blender or a fork until the mixture is pebbly. Add oil; stir until evenly moistened. Sprinkle water over the mixture; toss with a fork to combine. Knead the dough in the bowl a few times. Gather into a ball, press into a disk and wrap in plastic. Refrigerate for at least 30 minutes.
2. Roll the dough into a 14-inch circle between 2 large pieces of parchment or wax paper. Peel off the top sheet and invert the dough into a 9-inch pie pan. Peel off the remaining paper. Press the dough firmly into the bottom and up the sides of the pan. Tuck the overhanging dough under, forming a double-thick edge. Crimp the edge with your fingers. Using a fork, prick the dough in several places. Refrigerate the crust for 15 minutes.
3. Position a rack in the lower third of the oven; preheat to 375°F.
4. Bake the crust for 15 minutes. Remove from the oven and let cool, about 30 minutes.
5. To prepare filling: Combine apples, 1/2 cup brown sugar, lemon juice and 1/2 teaspoon cinnamon in a large bowl. Let stand for 10 minutes. Sprinkle 2 tablespoons all-purpose flour over the apples and toss again; mound the filling into the cooled crust. Coat the crust edges with cooking spray, return the pie to the oven and bake for 30 minutes.
6. Meanwhile, prepare topping: Combine 1/2 cup whole-wheat flour, oats, 1/4 cup brown sugar, 1/2 teaspoon cinnamon and 1/8 teaspoon salt in a medium bowl. Cut in 2 tablespoons butter with a pastry blender or a fork until evenly distributed. Stir in orange juice concentrate and nuts.
7. After the pie has baked for 30 minutes, remove it from the oven and scatter the topping over the apples. Return it to the oven (covering the edges of the crust with foil if they’re browning too quickly) and bake until the topping is golden and the juices are bubbling around the edges, 20 minutes more. Cool for at least 1 hour before serving.

Here’s a blog discussing someone’s personal travels through breast cancer.

nuts, cancer

nuts, cancer

Think berries of the blue variety and your mental brawn could go on and on.

Compounds in this tiny fruit may help protect you from two processes linked to brain-cell aging: inflammation and oxidation. And there’s no tastier way to keep your brain keeping on!

Potent Polyphenols
Research shows that polyphenols — powerful plant-based substances that are abundant in tea, red wine, and blueberries — have strong antioxidant and anti-inflammatory actions. Why does that matter to your brain? Because both oxidative stress and inflammation appear to play a part in Alzheimer’s disease.

A Berry Good Memory

A basket of berries may be a good way to boost your memory.
In a recent study, researchers discovered that the extracts of certain berries helped combat oxidative stress and DNA damage, both of which play roles in the development of Alzheimer’s disease. The researchers studied extracts from blackcurrants and boysenberries, two kinds of berries high in potent disease-fighting anthocyanins.

Blackcurrants are small, juicy, dark purple berries that are high in vitamin C and have a slightly bitter taste. Boysenberries are genetically similar to blackcurrants. Both berry types are rich in anthocyanins, potent disease-fighting antioxidants. Fruits high in anthocyanins tend to have deep red or purple hues. In a recent study, researchers discovered that both blackcurrant and boysenberry extracts helped combat oxidative stress and DNA damage, two processes that contribute to Alzheimer’s disease, cancer, and aging. Although the study results are preliminary and need to be confirmed with further research, antioxidant-rich fruits remain a smart food choice. Eat a colorful assortment of different fruits and vegetables to get a healthy mix of disease-fighting compounds every day.

Brain Builders
Although you can’t turn back time, you can take steps to get peak performance from your brain. Start with these options:
Bend your mind with word games.
Boost your memory with mnemonic techniques.
Take your vitamins.

Read here about chokeberries.

blueberries

blueberries

Five others injured, two in critical condition

This happened in my town, Omaha, while I was in another Mall the shooter had to drive by.

Authorities began removing the dead from the Westroads Mall early Thursday morning, a little more than 12 hours after gunfire erupted there Wednesday afternoon. The first four bodies were removed after 2 a.m.

Robert Hawkins, armed with a rifle, killed eight people and injured five others, two critically, before shooting himself to death.

Creighton University Medical Center confirms two fatalities there, one man and one woman. The third person, a woman, was in critical condition late Wednesday, a hospital spokeswoman said.

Three victims were taken to the Nebraska Medical Center. One had gunshot wounds to the armpit and finger, the other had cuts to the face. Both were treated and released.

A spokesman says the third victim, 61-year-old Fred Wilson, is still in critical condition, but is out of surgery. Wilson worked in customer service department at the Von Maur.

He had previously taught English at St. Albert in Council Bluffs and at schools in Shenandoah and Clear Lake, Iowa.

The names of the dead have not been released. Omaha Police Chief Thomas Warren, who was out of town at the time of the shootings and returned Wednesday evening, said the dead included five females and four males, one of which was the shooter.

Chief Warren said the shootings appeared to be random.

Omaha Mayor Mike Fahey was also out of town at the time of the shootings and was making plans to return.

Witnesses said the gunman fired down on shoppers from a third-floor balcony of the Von Maur store using what police said was an SKS assault rifle they found at the scene.

The mall was locked down as the initial shooting report came out, but several people got out of the building shortly after the gunfire and many others followed later.

Law enforcement officers converged on the scene. The police helicopter circled overhead. Members of the Emergency Response Unit were on the scene with guns drawn.

“My knees rocked. I didn’t know what to do, so I just ran with everybody else,” said Kevin Kleine who was shopping with her four-year-old daughter. She said she hid in a dressing room with four other shoppers and an employee.

Police found the first victim on the second floor, then several more near a customer service station on the third floor.

Twenty-year-old Robert Hawkins was found dead on the third floor with a self-inflicted gunshot wound.

Hawkins was kicked out by his family about a year ago and moved in with a friend’s family in a house in Bellevue said Debora Maruca-Kovac, who along with her husband took in Hawkins, a friend of her sons.

“When he first came in the house, he was introverted, a troubled young man who was like a lost pound puppy that nobody wanted,” Maruca-Kovac told The Associated Press.

Maruca-Kovac said Hawkins was fired from his job at a McDonald’s this week and had recently broken up with a girlfriend. She said he phoned her about 1 p.m. on Wednesday, telling her that he had left a note for her in his bedroom. She tried to get him to explain. “He said, ‘It’s too late,”‘ and hung up.

She told the AP she called Hawkins’ mother, went to the Maruca-Kovacs’ house and retrieved the suicide note, in which Hawkins wrote that he was “sorry for everything,” would not be a burden on his family anymore and “I’m going out in style.” The note also said, “now I’ll be famous.”

——————————–

There isn’t an appropriate inside-link for this.

omaha mall shooting

omaha mall shooting

For as long as there have been folk remedies, apple cider vinegar has been touted as a cure-all for all kinds of skin and hair problems. True, the mild acid is natural, preservative-free, antibacterial, and about as cheap as beauty treatments come. But does it live up to its rep?

Skin- and hair-care expert, dermatologist Amy Wechsler, MD, was asked about the four most common claims for apple cider vinegar and whether dousing yourself in its powerful (sourful!) scent is worth it.

True or False? To speed healing of sunburned skin, apply compresses dipped in cold apple cider vinegar.
False. “Rather than offering relief, this might really sting,” says Dr. Wechsler. Basically, you’re putting an acid on a burn. Ouch. “Instead,” she suggests, “just soak the compresses in cold water or dip them in a mixture of cold water and whole milk — the fat in milk is a good skin soother.”

True or False? To restore shine to dull hair, rinse it in lukewarm water, douse with 1/4-cup apple cider vinegar mixed into a pint of water, then rinse again with lukewarm water.

True. “The acid in vinegar washes away styling products that can cling to hair despite shampooing. Just be sure to dilute the vinegar in water for gentler action.” Colorist Lana Gordon of the Cristophe salon in Beverly Hills seconds the doctor’s opinion, but adds one caveat: Because the acid closes the cuticle of each hair strand, tresses are shinier but flatter. In other words, you’re trading a little less fullness for a little more gloss.

True or False? Dabbing on apple cider vinegar with a cotton ball is a good astringent for oily, acne-prone skin.
False. “Vinegar is much too drying to the skin’s protective barrier. Plus, it stinks!” says Wechsler. “If you want to go the do-it-yourself route, try making your own kinder, gentler toner of 1 part witch hazel to 3 parts water.”
True or False? Apple cider vinegar helps control dandruff by killing off the fungus that causes it.

Maybe. “Some reports say cider vinegar zaps the microscopic critters, some say it doesn’t. Until we know for sure, why give fungus more growing time when there are so many dandruff shampoos that will quickly solve this itchy, flaky problem? But if you want to try it anyway, use a concentrated rinse of 1 part apple cider vinegar to 3 parts warm water.”

The payoff for doing things that really help your skin and hair? Far bigger than you’d think. Feeling good about how you look is essential to your self-esteem, and taking excellent care of your emotional health and well-being .

Had enough about vinegar? Home Biz Chat tells us why we should be using Joomla.

cider vinegar

cider vinegar

Does colon cancer run in your family? If so, ask your doctor about a screening colonoscopy. This week. Really — don’t put it off.

Studies show that screening colonoscopies can prevent up to 80 percent of colon cancer cases in people who fall into the high-risk category. If you aren’t high risk, here’s when you should start thinking about screening.

Screening Basics
A colonoscopy usually takes about half an hour, and although it’s not something most people look forward to, it’s 30 minutes well spent. This procedure allows a doctor to get a clear view inside your large intestine, so he or she can spot colon cancer or any suspicious areas.

What is a colonoscopy?
A colonoscopy is an exam of the colon (large intestine, or bowel) with a slim, flexible, lighted tube called a colonoscope. Your health care provider can use the colonoscope to get a clear, magnified view of the inside of your colon from the anus to the area near the appendix.

When is it used?
Colonoscopy is the most direct and complete way to see the entire lining of the colon. It is usually done for one of the following reasons:

Prevention and early detection of cancer. If you are between 50 and 80 years old, your health care provider may recommend that you have a colonoscopy at least every 10 years. If you have a personal or family history that increases your risk, your provider may recommend that you have the test more often. A colonoscopy can help your provider find and remove growths (polyps) before they become cancerous. It can also allow your provider to detect cancerous growths early, when the cancer is easier to cure.
Diagnosis of illness. If you have symptoms of illness that your health care provider has not been able to explain, you may have this procedure to try to find the cause of your symptoms. For example, you may be having unexplained abdominal pain or abnormal bowel movements. Your provider can check for inflammation of the bowel lining or infected pockets (diverticula) in the bowel wall.

When Should You Start?
For high-risk people, some say colon cancer screening should start at age 40. Some say age 45. Work with your doctor to find a screening schedule that makes sense for your personal medical history. If you don’t have any risk factors, the general recommendation is that you start colorectal cancer screening at age 50.

Read more about how Unhealthy habits tie heart disease, colon cancer.

colon cancer, colonoscopy

colon cancer, colonoscopy

Garlic lovers rejoice. Here’s some good news for your heart and your breath.

Lightly cooking garlic to help soften the smell won’t rob it of those heart-protective compounds known as thiosulfinates. So you can cut back on the mints and start feeling better about baking, boiling, or sauteing it. Just don’t microwave it. Wondering why?

Get a Crush on Garlic
When researchers set out to see how various preparation methods affected garlic’s ability to break up clusters of artery-clogging platelets in the bloodstream, they tried boiling, baking, and microwaving both crushed and uncrushed garlic cloves. Lightly cooked crushed garlic aced the test — as long as it wasn’t cooked in the microwave. This cooking method sapped the garlic of all its good-for-you attributes. No matter how you serve it up, always crush garlic first. Crushing the cloves is what releases the beneficial thiosulfinates in the first place.

Sweet Garlic Dishes
Share this great garlic news with folks at your next holiday gathering, and let them sample its heart-healthy powers by bringing some Garlic and White Bean Dip :

1/2 cup Roasted-Garlic Oil (see below)
1 1/2 cups chopped onion
1/2 teaspoon salt
1 15-ounce can cannellini beans, rinsed
1/2 cup Oil-Poached Garlic Puree (see below)
1 teaspoon lemon juice

Put oil, onion and salt in a large skillet and cook over medium heat until the onion is softened but not browned, 6 to 9 minutes. Stir in beans and cook until heated through, about 2 minutes. Transfer to a food processor. Add garlic puree and lemon juice and puree until smooth, scraping down the sides if necessary. Serve warm or cold.

Also, try Garlic Lover’s Rub on your favorite meat or veggie.

If you love Garlic like Ido, try Roasted Garlic Orzo from our friends over at www.elementarychef.com.

garlic

garlic

Radio program strikes chord in Zambia, where frank talk about HIV is rare

southern African radio correspondent has been receiving a flood of text messages and cell phone calls — some from offended listeners and readers.

All because Kennedy Gondwe chose to get circumcised to protect himself from AIDS, and took the British Broadcasting Corp.’s radio and Web audience through the procedure with him Friday.

A study published in the Lancet medical journal in February concluded that the findings of three major trials — in Kenya, South Africa and Uganda — show that circumcision can significantly reduce men’s chances of contracting the virus that causes AIDS. U.N. health agencies followed up with an endorsement, but stressed that the procedure offers only partial protection and that abstinence, condom use, having few partners and delaying the first sexual experience are all among the steps that need to be encouraged.

Frank talk about AIDS and prevention methods, is still rare in Gondwe’s Zambia, where HIV prevalence is 16 percent. That’s what made Gondwe’s public testimony Friday, the eve of World AIDS Day, even more striking.

A prominent Zambian journalist, Mildred Mpundu, died in November after going public with her HIV-positive status earlier this year and urging her fellow journalists to get tested.

Gondwe, who says he undergoes an AIDS test several times a year, said in an interview Friday he finds it “sad” that more people don’t talk about circumcision as a prevention method.

“We as journalists also have a role to play in the fight against the disease,” he said.

Gondwe, on the radio piece and in an online diary Friday, recounts his Nov. 22 procedure. Listeners can hear him gasp as a doctor injects him with a local anesthetic, but he assures them the procedure is otherwise painless. He was up, walking to his car and driving himself home soon afterward.

Dr. Jan van den Ende, a microbiologist at Toga Laboratory, which provides AIDS testing and counseling in neighboring South Africa, the country hardest hit by AIDS, said it was not entirely clear why circumcision provides the protection it does. He described it as a relatively simple and painless procedure, something Gondwe’s story demonstrated.

While one admiring Web reader from Zambia told Gondwe he would soon follow his example, the reporter said others told him they were offended. Gondwe’s Tumbuka people of Zambia’s Northern Province do not embrace circumcision, he said.

David Alnwick, a senior AIDS adviser to UNICEF based in Nairobi, said UNICEF supports educating people that “circumcised men are relatively well protected against HIV.” But he said there was a danger of creating demand that the world’s poorest continent is not now prepared to meet.

Alnwick said Zambia has a long waiting list of men who want to be circumcised and only a few centers providing the service. But he says he expects governments to come aboard across the continent and international donors to provide funding.

Here’s something to do while ‘doing your part’.

hiv, circumcision

hiv, circumcision

Is seafood the aphrodisiac it’s cracked up to be, or is someone telling fish tales?

It appears that any seafood rich in omega-3 fatty acids may indeed help put you in the mood, according to RealAge experts Mehmet Oz, MD, and Michael Roizen, MD. Here’s how it helps light your fire.

Bringing Sexy Salmon Back
The omega-3s in fish like salmon and herring may boost sex-related hormones that increase desire, write Oz and Roizen in their best-selling book YOU: On a Diet. Same goes for the zinc in oysters, crab, lobster, and shrimp.

More Super Strategies
Some foods that resemble anatomical parts (think asparagus and artichoke hearts) have been linked to a stronger libido, too. But because it’s hard to do a proper clinical study on this theme, we’ll just pass along the limited facts and leave the rest to your imagination. In the meantime, here are some better-sex strategies with a bit more research behind them:

Exercise regularly for better blood flow.

Is something slowing down your sex life?

One episode of sex lasting 20 to 30 minutes can burn 300 calories — the equivalent of running 3 miles. But the usual episode of 2 to 6 minutes uses only 25 calories (a quarter of a mile). If you cannot walk up and down two flights of stairs without stopping, it’s a sign that you’ve got a problem that most likely will affect your sex life. Get fitter — and friskier — with fast walks, daily swims, and other on-the-move activities.
Maintaining the health of your sex organs not only ensures longevity but also supports a rich and fulfilling life. Above all, the most important thing you can do is follow the RealAge guidelines for decreasing arterial aging: Exercise regularly, eat a heart-healthy diet, and reduce stress. That will ensure a clear and well-flowing vascular system that promotes blood circulation to every part of your body — including your love muscles. In fact, maintaining good blood flow is one of the best ways to make sure erectile dysfunction isn’t inevitable as you age.

Just a few simple changes may be all that’s needed to keep your sex organs in tip-top condition.

Take it easy on the alcohol. Too much can shut down sexual response.

Get rid of that gut. Besides helping you feel better about your body, losing weight if you’re overweight can also reduce the risk of sexual problems like this:

Most men associate virility with youth, so it’s no wonder that the idea of eventually experiencing diminished virility or erectile dysfunction can be a dismal thought for a man. No one wants to feel old before his time or have age interfere with his ability to fully enjoy a sexual relationship with a partner. Knowing why it happens, how to prevent it, and how to restore sexual function without pills may help you feel more in control of your sex life through the years.

Speaking of sex, here’s a great blag of the result: Fatherhood

seafood, sex life, omega-3 fatty acids

seafood, sex life, omega-3 fatty acids