WE LOVE “SUPER FOODS"

WE LOVE “SUPER FOODS"

We love that "superfoods" are multi-taskers—foods brimming with various disease-fighting nutrients, usually without providing too many calories, and delivered in a delicious form (think: blueberries).
What we dislike about some foods deemed "super" is that they are exotic (ahem, the goji berry?!) or something—like, say, sardines—that you’d only have once in a while. Healthy? Yes. Would you eat them every day? Probably not.
With all the other healthy-eating recommendations we need to remember (eat fish twice a week; replace half your grains with whole grains), it's impossible to have to remember a list of eat-this-once-a-week or once-a-month foods.
So, here are 10 easy-to-eat, easy-to-find, everyday "super" foods to keep eating healthy simple.

1. Berries

All berries are great sources of fiber—a nutrient that most Americans don’t get enough of and one that is important for a healthy digestive system. Fiber may help to promote weight loss. Raspberries boast the most at 8 grams per cup—and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C.

2. Eggs

A source of high-quality protein, eggs might give your meal more staying power too. A recent study found that when people ate a scrambled-egg-and-toast breakfast, they felt more satisfied—and ate less at lunch—than when they ate a bagel (that supplied the same number of calories) another day. Even if you’re watching your cholesterol, a daily egg can likely fit into your eating plans. Egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage.

3. Beans

Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Because your body can’t absorb the form of iron in plant-based foods as well as it can the form found in beef and poultry, pair beans with a vitamin C-rich food, such as sweet potatoes or lemon juice, to boost your iron absorption. Beans also boast fiber: 1/2 cup of cooked navy beans packs a whopping 7 grams of fiber, while the same amount of lentils and kidney beans provide 8 and 6 grams, respectively. Much of this fiber is the soluble kind that benefits blood cholesterol levels.

4. Nuts

Nuts are rich sources of heart-healthy unsaturated fats. Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts add, on average, an extra two and a half years to their lives. Walnuts may be the spotlight-stealers, though, with their high level of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been linked to heart health and improved mood. Walnuts’ high mono- and polyunsaturated-fat content also helps reduce total and "bad" LDL cholesterol levels while maintaining healthy levels of "good" HDL cholesterol.

5. Oranges

An excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.

6. Sweet Potatoes

Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin, prompting the Center for Science in the Public Interest to call it one of the most nutritious vegetables in the land.

7. Broccoli

This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate. There is another reason broccoli frequently earns a top spot on "superfoods" lists: it delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes.

8. Tea

Studies show if you drink tea regularly, you may reduce your risk of Alzheimer’s, diabetes and some cancers, plus have healthier teeth and gums and stronger bones. How? Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety of tea you choose, maximize the power of its flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice—the citric acid and vitamin C in that squeeze of lemon, lime or orange help preserve the flavonoids.


9. Spinach

Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. Spinach is an easy, delicious and good source of folate, a water-soluble B vitamin that helps produce DNA and form healthy new cells, making it especially important for mothers-to-be. A cup boasts 15 percent of the recommended daily intake.

10. Yogurt

In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proven directly, yogurt contains "good bacteria" that help maintain gut health and diminish the incidence of age-related intestinal illness. It’s also rich in calcium, which helps stave off osteoporosis. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.

Tomatoes Might Fight Breast Cancer: Study

Tomatoes Might Fight Breast Cancer: Study

Italian food lovers take note – a diet rich in tomatoes may help protect against breast cancer, according to a small new study published in the Journal of Clinical Endocrinology & Metabolism. Tomatoes helped regulate a hormone that controls fat and sugar metabolism -- and one that can raise your risk for breast cancer if you are deficient in it.

Researchers from Rutgers University examined the effects of a tomato-rich diet and a soy-rich diet on 70 postmenopausal women, finding that the tomato diet resulted in a 9 percent increase of the hormone adiponectin, high levels of which are linked to a reduced risk of obesity, diabetes and breast cancer.

For 10 weeks, the women ate tomato products containing at least 25 milligrams of lycopene, followed by another 10 week period where the women consumed at least 40 grams of soy daily.

"The advantages of eating plenty of tomatoes and tomato-based products, even for a short period, were clearly evident in our findings," study author Adana Llanos, PhD, assistant professor of epidemiology at Rutgers University, said in a statement. "Eating fruits and vegetables, which are rich in essential nutrients, vitamins, minerals and phytochemicals such as lycopene, conveys significant benefits.”

Lycopene is an antioxidant, said Nina Eng, RD, a registered dietician with Plainview Hospital in Plainview, N.Y., which means it can help protect against cell damage that may be linked to cancer. Some studies have shown lycopene to aid in prostate cancer prevention.

“This finding doesn’t surprise me,” Eng said, “All of the evidence we have so far shows that eating a plant-based diet high in fruits and vegetables is the best option we have to reduce your risk of breast cancer, and this study just ties into that.”

Besides tomatoes, lycopene is found in orange, red and fruits and vegetables, such as carrots, pumpkins and sweet potatoes.

But while the tomato diet increased the levels of adiponectin, the soy diet caused the levels to drop. However, it’s unclear what exactly this means, as research is conflicting when it comes to soy and breast cancer, Eng said.

“Soy is a controversial topic in regards to breast cancer,” she said. “Asian studies have shown that soy lowers breast cancer risk, but that association hasn’t been found in the United States. We need much more research.”

Myra Barginear, MD, an oncologist at the North Shore-LIJ Cancer Institute in Manhasset, N.Y., cautioned that the findings didn’t directly indicate that eating tomatoes will reduce your cancer risk. Instead, they showed that doing so simply increased the levels of adiponectin.

“We don’t know for sure if doing so translates into decreasing the risk of breast cancer,” she said, “but given that low levels of adiponectin is linked to an increased risk of breast cancer, it’s likely that raising the levels would have the opposite effect.”

But while the findings are still very preliminary, they are noteworthy, Dr. Barginear said
“Over 70 percent of breast cancer occurs in postmenopausal women,” Barginear said. “So anytime there’s a potential to decrease a woman’s risk, we should take notice. This is potentially something can do just that.”

In addition, it would be very easy to incorporate the amount of lycopene needed to see a benefit, Barginear added.

“Women were given 45 milligrams of lycopene,” she said. “That’s equivalent to having a cup of tomato juice every day. It’s not unreasonable to incorporate into someone’s diet.”
But simply adding tomatoes into your diet isn’t enough to prevent yourself from developing breast cancer, Eng said. You need to incorporate healthy choices into every aspect of your life in order to make a real difference.

“There’s no magic foods to decrease your risk of breast cancer,” she said, “but a healthy diet, along with exercise, will help.”

Simple Solutions For Cutting Calories

 Simple Solutions For Cutting Calories

Feel like you’re always working (too) hard to manage your weight? Each of these six simple swaps helps you to save up to 100 calories in places you won't miss them.

Order your coffee with nonfat milk. Order (or make) your coffee with nonfat milk instead of cream and sugar. For a 12-ounce size, this will free up about 100 calories.

Have an English muffin instead of a bagel. You'll save about 100 calories if that bagel is 4 inches in diameter—and even more if it’s a bigger one from the bakery. Spread your English muffin with some peanut butter: its protein, fiber and heart-healthy fats will give this breakfast some staying power.

Ditch the chips, have popcorn. Some snack chips are worse than others—but all contain significant calories. If you swap a 1.5-oz. bag of chips for 3 cups of air-popped popcorn (a whole grain!), you’ll cut the calorie count roughly in half (about 90 calories).

Lose the top piece of bread on your sandwich. An open-face sandwich is often just as satisfying as one with double the bread. Isn’t the filling the best part anyway?


Swap that heaping tablespoon of mayo for some mustard. Regular mayo delivers about 90 calories in just 1 tablespoon—and you’re probably using even more. Mustard adds a spicy bite to your sandwich at only about 10 calories per tablespoon.

Eat snap peas instead of a banana. Eat snap peas instead of a banana with your sandwich for lunch. Yes, bananas are good for you (they’re a great source of potassium and vitamin C)—but you can painlessly shave about 100 calories from your day if you enjoy 1 cup of snap peas alongside your sandwich in place of a large banana. You’ll save about 26 grams of carbohydrate too

Stress Less Pregnancy

Stress Less Pregnancy

Many pregnant women fret too much about the wrong things, and pay too little attention to issues that can genuinely harm their pregnancy and baby. See how your concerns compare to other women’s, then learn whether or not your fears are well-founded and—the bottom line—what you can do to have a healthy and happy pregnancy.

First comes the excitement, followed immediately by the worry. Once you’ve adjusted to the fact that you’re pregnant, you may find yourself stressing about whether your baby will be born healthy . . . or you might have a miscarriage . . . or you won’t be able to stand the pain of labor . . . or be able to breastfeed. The list goes on and on.

If you tend toward worrying in the first place, there’s plenty of fodder in the news to keep you on high alert (killer cat litter, toxic sushi, collapsing cribs), and even the more laid-back among you may have moments of anxiety when the nurse is searching for the baby’s heartbeat on the ultrasound, it’s time for prenatal tests or seemingly strange symptoms arise. Add the surge in pregnancy hormones, and you’ve got a surefire recipe for angst.

But pregnancy risks are generally low, especially for healthy women, and don’t warrant a high level of concern on the part of most moms-to-be. To counter excess anxiety, experts advise trying to change the negative chatter in your head and tone down any extreme thoughts. “To do that you need to focus on the evidence that contradicts your worrisome thoughts,” says Sari Shepphird, Ph.D., a psychologist in Los Angeles.

That’s why we asked experts to provide a reality check on 10 of the things pregnant women worry about most, based on a recent March of Dimes survey (the number beside each worry is the percentage of respondents who reported having that concern). “If you keep reminding yourself of the facts, it will reduce speculation, which in turn reduces worry and stress,” says Shepphird. Also, she says, instead of worrying about things you can’t control (that martini you had before you knew you were pregnant), focus on what you do have control over (how much weight you gain during pregnancy).

Here’s the bottom line on some of the fears you’re likely to face during pregnancy, along with issues you might want to pay more attention to (see “5 Things You Should Worry About,”). Plus, we tell you what really counts—the simple things you can do to move past worry and improve your chances of having a healthy pregnancy and baby.

1. Birth defects (78%)

REALITY CHECK:

About 97 of every 100 babies born in the U.S. arrive without a major birth defect, such as spina bifida or Down syndrome. That’s the optimist’s way of viewing the 3 percent risk of delivering a baby who does have one. Plus, many birth defects, such as club foot, webbed toes and even some heart defects, are minor or very treatable. “Surgical treatments are available nowadays, and many of them are very successful,” says Richard Olney, M.D., a clinical geneticist at the National Center on Birth Defects and Developmental Disabilities in Atlanta.
If you’re not in a higher-risk group, the chances that you’ll have a baby with a birth defect may be even lower: Risk factors include diabetes, epilepsy, smoking, drinking alcohol and obesity, although for 70 percent of all birth defects, the cause is unknown.

WHAT YOU CAN DO:

Act as if you’re pregnant as soon as you decide you want a child (or even before—half of all pregnancies in the U.S. are unplanned). “Most structural birth defects occur as early as a week or two after you miss your period,” explains Michael Lu, M.D., associate professor of obstetrics and gynecology at the David Geffen School of Medicine at the University of California, Los Angeles. Waiting until you know you’re pregnant may be too late to prevent these defects.

Take at least 400 micrograms of folic acid daily to reduce the risk for neural-tube defects, such as spina bifida; eat a healthy, balanced diet; avoid fish that contain mercury; stop drinking alcohol, smoking cigarettes or using recreational or over-the-counter drugs; don’t eat undercooked meat or change the cat’s litter box (both are possible sources of toxo- plasmosis, an infection that can cause birth defects); lose weight, if needed; and make sure your blood sugar levels are normal.

2. Miscarriage (75%)

REALITY CHECK:

The risk of miscarriage is probably lower than you think. For women younger than 35, it’s 10 to 12 percent; for 35- to 39-year-olds, it’s 18 percent. (It does rise to 34 percent for women 40 to 44 years old.) But a great many pregnancies are lost so early that a woman never even realizes that she conceived. What’s even more reassuring is that by the time you see a heartbeat on an ultrasound (usually by week six or seven), the chance of having a miscarriage drops to less than 5 percent, says Lu.

WHAT YOU CAN DO:

Remind yourself that most miscarriages occur because of chromosomal abnormalities that cannot be prevented; research does not show that exercise, sex or even heavy lifting can cause a miscarriage. One lifestyle caveat: Recent studies have shown that drinking two or more cups of coffee a day may increase your risk, as may contracting certain infections, including sexually transmitted diseases and gum disease.

3. Too much stress (74%) 

REALITY CHECK:
Everyday stressors like having to work late, getting stuck in traffic or arguing with your husband are not likely to pose a risk to your pregnancy or your child. But ongoing major stress accompanied by depression (the two often go hand-in-hand) may increase your risk of preterm delivery or having a low-birth-weight baby or a child with long-term behavioral issues.

“If you are impaired in some way by the stress—you aren’t able to get along with your co-workers or partner, say—that’s when it may have an impact,” says Tom O’Connor, Ph.D., a professor of psychiatry and psychology at the University of Rochester Medical Center in New York. “If your stress doesn’t reach that level, it may not be significant in terms of pregnancy complications,” he says.

WHAT YOU CAN DO:

For ongoing stress or depression, see a cognitive behavioral specialist who can teach you coping strategies, such as questioning the anxiety-causing chatter in your head. She can also teach you relaxation exercises and visualization to lower your stress hormone levels. You can even use the breathing exercises taught in childbirth classes. While practicing deep breathing, imagine what concerns you as you’re inhaling; then, while exhaling, picture yourself releasing the thought or concern that is on your mind. You can also use a phrase like “let it go” when you breathe out, says Shepphird.

4. Prematurity (71%)

REALITY CHECK: 

 Prematurity is a legitimate concern. However, worrisome as pre-term birth is, the great majority of babies in the U.S. are born after 37 weeks, which is considered full term (this may be changing; see “Rethinking ‘Full Term'"). An estimated 12 percent are born preterm, which increases their risk of health problems, but keep in mind that 70 percent of them are born between weeks 34 and 37. These so-called “late-term” babies still have increased risks, but they are less vulnerable than the tiniest ones. The biggest risk factors for preterm birth are having had a previous premature delivery, being pregnant with multiples, and having certain uterine or cervical abnormalities. Still, about half of women who deliver prematurely don’t fall into any high-risk category.

WHAT YOU CAN DO:

 Obesity, high blood pressure and diabetes are risk factors for prematurity, so try to maintain a healthy weight and make sure your blood sugar and blood pressure levels are normal. Avoid smoking, alcohol and recreational drugs (all are linked to prematurity), get good prenatal care and make sure you have all your necessary immunizations and have any infections (even minor ones) treated promptly, as infections are a leading cause of preterm birth. Ongoing major stress can also trigger preterm labor, so be sure to treat any severe anxiety or depression. Many mood-altering medications are considered safe during pregnancy; ask your doctor which ones might be best for you.

5. Labor pain (70%)

REALITY CHECK:

We’re not going to tell you labor doesn’t hurt—most women rate it as a 7 or 8 out of 10 on the pain scale—but you have options when it comes to easing both your pain and your fear of it. If you want to avoid medication, there’s much you can do to reduce the pain and the anxiety surrounding it, such as laboring in a tub of water, changing positions often during labor and practicing relaxation techniques like guided imagery.

Or, you may want to opt for pain meds. If you’re worried about the risks, rest assured that today’s epidurals are safe and mom-friendly. Though you may have heard that pain medications prolong labor, they don’t prolong the first—and longest—stage of labor, and may even shorten it, says Cynthia A. Wong, M.D., a professor of anesthesiology at Northwestern University Feinberg School of Medicine in Chicago. Epidurals do tend to lengthen the shorter “pushing” phase because they dull the otherwise intense urge to push, but there’s no convincing evidence that they increase the risk of Cesarean section or low Apgar scores for your newborn.

WHAT YOU CAN DO:

First, educate yourself about all your pain-relief options and their risks and benefits. If you are trying to avoid using medication, research suggests that a birthing coach or doula can help you “go natural” by reminding you to breathe, talking you through the stages of labor and reassuring you that nothing is wrong as the pain intensifies. Also learn what to expect, because the unknown can cause more anxiety. “If you know exactly what is causing the pain, it can reduce your anxiety,” says Erika Bleiberg, a doula in Glen Ridge, N.J. Anxiety can cause tension, which can make breathing more dif-ficult and the pain worse, she adds. Sign up early for a childbirth course, such as Lamaze, the Bradley Method or HypnoBirthing; classes fill up fast.

Also have a birth plan, but don’t make absolute decisions beforehand. “Women get disappointed and feel guilty when they have a plan and things change,” Wong says. If you’re on the fence and not sure how you’ll handle the pain, don’t try to be a hero and wait until you can’t stand it anymore. It takes at least 20 to 30 minutes between the time you say, “Give me the drugs!” until they’ve been administered and you feel relief.

6. Eating sushi (61%)

REALITY CHECK:

 Most experts recommend avoiding raw fish while pregnant because of the risk of being exposed to bacteria and parasites (these infections are often difficult to treat during pregnancy because some medications can be unsafe). But your actual risk may be quite low. “If sushi chefs are well trained and freeze fish adequately before serving it raw, the risk should be extremely low,” says Jeffrey Jones, M.D., of the U.S. Centers for Disease Control and Prevention. The other concern, though, is the mercury in some fish: Tuna can be high in this toxin.

WHAT YOU CAN DO:

Rest assured that if you desperately need to quell a sushi craving or you had some sushi before you knew you were pregnant, chances are you’re fine. To keep mercury consumption down but still benefit from the healthy omega-3 fatty acids in certain seafood, do not eat more than 6 ounces of fresh tuna a week, but do eat up on things to 12 ounces of canned light tuna or other low-mercury seafood, such as shrimp, wild salmon, catfish, sardines and anchovies.

7. Breastfeeding (60%)

REALITY CHECK:

You may have heard reality TV star Bethenny Frankel (or even one of your friends or family members) say that breastfeeding was “the hardest thing in the world.” The truth is, 90 percent or more of women can successfully breastfeed, given patience, realistic expectations and support. Most women think they will click with the baby right away and breastfeed effortlessly. If they don’t, many new moms worry that they have an unsolvable problem. “It takes two to three weeks before the mother and baby really know each other and the milk production matches the baby’s needs,” says Laura Viehmann, M.D., a pediatrician in Pawtucket, R.I.

WHAT YOU CAN DO:

Before you give birth, imagine yourself happily nursing your baby, and have a lactation counselor or doula lined up to provide expert advice if you need it. Also consider visiting a breastfeeding support group before your baby is born. “Women who have seen other women breastfeed are much more able to do so successfully,” Viehmann says.

Nipple pain is one of the most common reasons women give up on nursing, but this can be avoided with a good latch-on technique (watch our step-by-step video here). If you experience even a little pain when nursing, seek help immediately.

Another concern new moms have is that the baby is not getting enough milk, but your expectations may be too high. Newborns only drink about 1 1∕2 ounces of milk in the first 24 hours, and only a few ounces a day in the next few days, because you’ll produce colostrum— the calorie-dense, nutrient-rich “pre-milk”— before your milk comes in on day four or so.

Finally, try to surround yourself with people who will be positive and supportive of your efforts to breastfeed. “It’s a lot harder if you have people around you suggesting that you give the baby a bottle,” Viehmann says.

8. Losing the pregnancy weight (59%)

REALITY CHECK:

This is a valid concern, especially for the 41 percent of women who gain too much weight during pregnancy and for those who were very overweight before they got pregnant.

WHAT YOU CAN DO:

Stick to the Institutes of Medicine guidelines for weight gain during pregnancy and you’ll have an easier time taking it off later. If you’re normal weight (your body mass index, or BMI, is 18.5 to 24.9), gain 25 to 35 pounds; if you’re underweight (BMI less than 18.5), gain 28 to 40 pounds; if you’re overweight (BMI 25 to 29.9), gain 15 to 25 pounds; and if you’re obese (BMI 30 or higher) gain 11 to 20 pounds, though some experts believe obese women should stay at the low end of that range.

Try to stay active during your pregnancy and start exercising after giving birth as soon as you get the green light from your OB. Studies show that diet and exercise together to 12 ounces of canned light tuna or other low-mercury seafood, such as shrimp, wild salmon, catfish, sardines and anchovies. can help you lose weight postpartum faster than either tactic alone. And breastfeed: Recent research found that if you stay within the prenatal weight-gain guidelines and feed your baby nothing but breast milk for the first six months, you’ll likely lose all your pregnancy weight during that time.

9. Heavy lifting (57%)

REALITY CHECK:

There’s some evidence that being on your feet all day or having a job that requires heavy lifting may raise your risk of preterm labor, but the research is inconsistent.

WHAT YOU CAN DO:

If you’re at increased risk for preterm labor, you will be advised to avoid heavy lifting and prolonged standing. Worried about either? Talk to your boss about switching to a job that allows you to sit more or take more frequent seated breaks.

10. Getting to the hospital on time (55%)

REALITY CHECK:

Though it always makes the news when a woman delivers in a taxi or on the bathroom floor, in real life, it’s rare. In a study from England, 137 out of 31,140 babies were born before they arrived at a hospital over a five-year period—that’s less than a 1 percent chance. If it’s your first baby, you should have plenty of time: From the time your cervix is dilated 4 centimeters (when experts say you should head to the hospital) you still face an average of six hours for the first stage of labor (when your cervix dilates to 10 centimeters) plus another two hours of serious pushing, says Siobhan Dolan, M.D., M.P.H., an associate professor of clinical obstetrics and gynecology and women’s health at the Albert Einstein College of Medicine in the Bronx, N.Y. If it’s your second baby, the first stage of labor usually lasts two to 10 hours.

WHAT YOU CAN DO:

Most women don’t need to worry about this if they follow the guidelines above. If you had a very quick labor previously or you live far from a hospital, you should check in with your doctor or midwife sooner rather than later, Dolan says.

5 things you SHOULD worry about

In the March of Dimes survey, fewer than half of the pregnant women said they were concerned about the following issues, all of which, experts say, pose serious potential risks.

1. GETTING AN INFECTION

Infections can be more serious during pregnancy and lead to complications such as preterm birth. In 2009, 5 percent of pregnant women who reported having the H1N1 virus (the “swine flu”) died, and 22 percent were admitted into the intensive care unit. Even a common urinary tract infection can lead to a dangerous kidney infection and preterm birth when you’re pregnant, so see your doctor immediately if you have symptoms of infection, such as fever, inflammation or pain. “Things that you might sit on when you’re not pregnant should be addressed more quickly when you are,” says OB-GYN Siobhan Dolan, M.D., M.P.H.

2. GAINING TOO MUCH WEIGHT

A three-state survey found that 41 percent of pregnant women are gaining more than the recommended amount of weight, the U.S. Centers for Disease Control and Prevention reports. Doing so can put you at risk of pregnancy complications, prematurity, birth defects, retaining the weight postpartum and having an overweight child. Try to eat twice as healthy when you’re pregnant, not twice as much.


3. NOT EXERCISING ENOUGH

Only 23 percent of pregnant women get the recommended 30 minutes or more of moderate exercise a day, according to a recent study. Lack of exercise can contribute to excessive weight gain, loss of strength and stamina just when you’re going to need them most, and pregnancy complica- tions. If you’re not exercising yet, start with leisurely short walks, then gradually increase your speed and walking time.

4. USING HOME CLEANING PRODUCTS

Try to avoid using bleach and other strong chemicals or use them only in well-ventilated areas, says Ted Schettler, M.D., science director of the Science and Environmental Health Network and co-author of In Harm’s Way: Toxic Threats to Child Development. The same is true for home improvement projects like painting or refinishing. Find nontoxic alternatives whenever possible, and forgo air fresheners, pesticides and lawn chemicals entirely. For more ways to protect yourself and your developing baby, go to fitpregnancy.com/goinggreen.

5. DEVELOPING GESTATIONAL DIABETES

About 6 to 8 percent of pregnant women develop gestational diabetes, which can raise the risk of serious pregnancy complications, and the numbers are growing. Plus, new research is showing that even expectant moms with borderline gestational diabetes—elevated blood sugar levels that are below the current cutoff point—have an increased risk of complications like preeclampsia, preterm delivery, having a too-large baby and needing a C-section. Exercise regularly, watch your sugar intake and cut back if you’ve been diagnosed or told your blood sugar is elevated.

It Safe For Pregnant Women To Eat Peanuts?

 It Safe For Pregnant Women To Eat Peanuts?

So long as they don't have nut allergies themselves, pregnant women shouldn't be afraid that eating nuts might trigger allergies in their child, according to a large new study.
In fact, when women ate nuts more than five times a month during pregnancy, their kids had markedly lower risk of nut allergies compared to kids whose mothers avoided nuts, researchers found.

"The take-home message is that the previous concerns or fears of the ingestion of nuts during pregnancy causing subsequent peanut or nut allergy is really unfounded," Dr. Michael Young said.
Young is the study's senior author and an attending physician in allergy and immunology at Boston Children's Hospital.

He cautioned that pregnant women shouldn't start eating peanuts and tree nuts to prevent their children from developing nut allergies, however.
"Even though our study showed a reduction of risk, I really have to emphasize that the way our study was done only shows an association," he told Reuters Health.
He and his colleagues write in JAMA Pediatrics that between 1997 and 2010 the prevalence of peanut allergies tripled to 1.4 percent of U.S. children.

For the new study, the researchers used data from a national study of female nurses between the ages of 24 and 44 years old. Starting in 1991, the women periodically reported what they ate.
The researchers then combined information on the women's diets from around the time of their pregnancies with data from another study of their children.

In 2009 the women completed a questionnaire that asked whether their children had any food allergies. Of 8,205 children in the study, 308 had food allergies, including 140 who were allergic to peanuts or tree nuts.

Tree nuts include walnuts, almonds, pistachios, cashews, pecans, hazelnuts, macadamias and Brazil nuts.

Overall, the researchers found that eating nuts while pregnant was not tied to an increased risk of nut allergies among children. On the contrary, the more nuts women reported eating during pregnancy, the less likely their children were to have nut allergies.

About 1.5 percent of children of women who ate less than one serving of nuts per month during pregnancy developed nut allergies. That compared to about 0.5 percent of children of women who ate five or more servings per week.

In other words, kids whose mothers ate nuts most often had about a third of the risk compared to kids whose mothers ate nuts least often.

The exception was children of women who themselves had a history of nut allergies. In those cases, when women ate nuts five or more times a week during pregnancy, their children had about two and a half times the risk of nut allergies compared to the kids of allergic mothers who avoided nuts during pregnancy.

"Certainly this is reassurance that eating nuts during pregnancy will not increase your child's risk of allergy," Dr. Loralei Thornburg said. "In fact, it may be tied to a decreased risk of nut allergies."
Thornburg was not involved in the new study but is a high-risk pregnancy expert at the University of Rochester Medical Center in New York.

However, "if there is a strong family history at all or if the mother herself has any food allergy, then she should go talk to her physician, because there is not clear data on that," Dr. Ruchi Gupta said.
Gupta is an associate professor of pediatrics at the Northwestern University Feinberg School of Medicine in Chicago and an expert on food allergies and asthma.

In an editorial accompanying the new study, Gupta wrote that it will take additional studies and research to understand why a growing number of children are developing food allergies and how to prevent it.

"What I do like about the study is it adds evidence that mothers-to-be should eat whatever they wish and not worry that the consumption of certain foods will result in allergies," she said.
SOURCE: http://bit.ly/Ms92Cy JAMA Pediatrics, online December 23, 2013

AIDS से भी ज्‍यादा खतरनाक 'सेक्‍स सुपरब

अमेरिका राज्‍य हवाई में 'सेक्‍स सुपरबग' के दो मामले सामने आने से हड़कंप मचा हुआ है. डॉक्‍टरों ने चिंता जताई है कि 'सेक्स सुपरबग' एड्स से भी ज्‍यादा जानलेवा है और उन्‍होंने अमेरिकी कांग्रेस से इसकी रोकथाम के लिए 54 मिलियन डॉलर की राशि की मांग की है, ताकि इसकी दवा की खोज की जा सके.

नैचुरोपैथिक मेडिसन के डॉक्‍टर एलन क्रिस्‍टीएंसन के मुताबिक, 'यह एड्स से भी ज्‍यादा खतरनाक हो सकता है क्‍योंकि इसका बैक्‍टीरिया अधिक प्रभावशाली और ज्‍यादा से ज्‍यादा लोगों को प्रभावित कर सकता है.'

इंटरनेशनल बिजनेस टाइम्‍स के मुताबिक सेक्स सुपरबग को गोनोरिया या H041 के नाम से भी जाना जाता है और इसकी खोज जापान में 2009 में की गई थी. तब एक सेक्‍स वर्कर इस सुपरबग का पहला शिकार बनी थी. हवाई में सेक्‍स सुपरबग का पहला मामला मई 2011 में मिला था और इसके बाद ये कैलीफोर्निया और नॉर्वे तक में फैल गया.

डॉक्‍टर एलन क्रिस्‍टीएंसन का कहना है कि हर साल एड्स और इससे संबंधित बीमारियों से दुनिया भर में 30 मिलियन लोगों की मौत हो जाती है, लेकिन सेक्‍स सुपरबग के इससे भी ज्‍यादा घातक होने की आशंका जताई गई है. उनके मुताबिक, 'गोनोरिया से संक्रमित होने से सेप्टिक शॉक हो सकता है और कुछ ही दिनों के अंदर इंसान की मौत भी हो सकती है. यब बहुत खतरनाक है.'

हालांकि अभी तक HO41 की वजह से किसी की मौत के मामले का पता नहीं चला है, लेकिन यूएस सेंटर फॉर डिसीज कंट्रोल एंड प्रिवेंशन (CDC) ने अमेरिकी सरकार से इसकी दवा की खोज के लिए 54 मिलियन डॉलर की मांग की है. स्‍वास्‍थ्‍य अधिकारियों का कहना है कि इससे बचने के लिए लोगों में जागरुकता फैलाने बहुत जरूरी है.

डॉक्‍टरों के मुताबिक अगर 'सेक्‍स सुपरबग' फैलता है तो इलाज के इजाद होने से पहले ही ये कई लोगों की जान ले लेगा. डॉक्‍टरों ने इससे बचने के लिए लोगों को हमेशा सेफ सेक्स करने की सलाह दी है. साथ ही उनसे कहा गया है कि किसी को भी नए संबंध बनाने से पहले अपने पार्टनर का टेस्ट करा लेना चाहिए.

THE ANTI-AGING DIET

THE ANTI-AGING DIET

Definition

The anti-aging diet, also called the calorie-restriction diet, is one that restricts calorie intake by 30%–50% of the normal or recommended intake with the goal of increasing human lifespan by at least 30%. When combined with a healthy lifestyle, people on the diet tend to have improved health, providing they consume adequate vitamins, minerals, and other essential nutrients.

Origins

The idea that a calorie-restrictive diet can significantly increase lifespan has been around since the 1930s. In 1935, Cornell University food researchers Clive McCay and Leonard Maynard published their first in a series of studies in which laboratory rats were fed a diet that had one-third fewer calories than a control group of rats. The lower-calorie diet still contained adequate amounts of vitamins, minerals, protein, and other essential nutrients. This calorie-restrictive diet provided much less energy than researchers had previously thought rats needed to maintain growth and normal activities. The rats on the lower-calorie diet lived 30%–40% longer than the rats on a normal calorie diet. Since then, more than 2,000 studies have been carried out, mostly on animals, investigating the connection between calorie restriction and increased longevity.

A reduced-calorie diet was taken a step further by University of California, Los Angeles, pathologist Roy Walford, who studied the biology of aging. In 1986, he published The 120-Year Diet and a follow-up book in 2000, Beyond the 120-Year Diet, in which he argued that human longevity can be significantly increased by adhering to a strict diet that contains all the nutrients needed by humans, but with about one-third the calories. In 1994, he co-authored The Anti-Aging Plan: Strategies and Recipes for Extending Your Healthy Years. His anti-aging plan was based on his own research and that of other scientists, including his study of diet and aging conducted as chief physician of the Biosphere 2 project in Arizona in the early 1990s. Walford was one of eight people sealed in Biosphere 2 from 1991 to 1993 in an attempt to prove that an artificial closed ecological system could sustain human life. He also co-founded Calorie Restriction Society International in 1994. Walford died in 2004 at the age of 79 from complications of amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig's disease (US) and motor neurone disease (UK).

Description

Anti-aging diets are regimes that reduce the number of calories consumed by 30%–50%, while allowing the necessary amounts of vitamins, minerals, and other nutrients the body needs to sustain itself and grow. Calorie restriction has been shown to increase the lifespan of various animals, including rats, fish, fruit flies, dogs, and monkeys, by 30%–50%. A few human studies have been done, but evidence of its impact on humans is very limited compared to results available from the animal studies. The completed studies suggest that calorie restriction may increase the maximum human lifespan by about 30%. The problem preventing scientists from offering substantive proof that humans can greatly increase their lifespan by restricting calories is that the current maximum human lifespan is 110–120 years and full compliance with the diet is difficult. A 30% increase would extend the human lifespan to 143–156 years. This is an exceptionally long time for a scientific study and requires involvement of several generations of scientists. Only several hundred people have ever been documented to live past age 110. The oldest person with confirmed documentation was Jeanne Louise Calmet (1875–1997) of France, who lived 122 years and 164 days.

Since 1980, dozens of books have been published offering specific calorie-reduction diets aimed at increasing lifespan. The most popular diets include the Okinawa Diet, Anti-Inflammatory Diet, Longevity Diet, Blood Type Diet, Anti-Aging Plan, and the 120-Year Diet. In the 2010s, other anti-aging diets emerged that were not entirely based on very low calorie intake. These include the Origin Diet (unprocessed food only, wild game), the RealAge diet (fruits, vegetables, whole grains, soy), the Eat Right, Live Longer diet (organic vegetarian), and the Age-Free Zone Diet (a high-protein, low-carbohydrate, calorie-restricted version of the Zone Diet).

Despite calorie restriction, maintaining a balanced intake of nutrients is essential for achieving any anti-aging effects. People who experience starvation or famine receive no longevity benefits since their low calorie intake contains inadequate nutrition. The calorie-restrictive diet is believed to most benefit people who start in their mid-20s, with the beneficial effects decreasing proportionately with the age one begins the diet.

Although there are variations among anti-aging diets, most reduced-calorie diets recommend a core set of foods. These include vegetables, fruits, fish, soy, low-fat or non-fat dairy products, nuts, avocados, and olive oil. The primary beverages recommended are water and green or black tea.

Guidelines on calorie reduction vary from diet to diet, ranging from a 10% reduction to a 50% reduction of normal intake. Roy L. Walford (1924–2004), author of several books on anti-aging diets, says a reasonable goal is to achieve a 10%–25% reduction in a person's normal weight based on age, height, and body frame. The Anti-Aging Plan diet recommends men of normal weight lose up to 18% of their weight in the first six months of the diet. For a six-foot male weighing 175 lb. (79.3 kg), that means a loss of about 31 lb. ( (14 kg). For a small-framed woman who is five-foot, six-inches tall and weighs 120 lb. (54.4 kg), the plan recommends losing 10% of her weight in the first six months, a loss of 12 lb. (5.4 kg).

Walford's Anti-Aging Plan is a diet based on decades of animal experimentation. It consists of computer-generated food combinations and meal menus containing the United States Department of Agriculture's dietary reference intakes (formerly called recommended daily allowances) of vitamins and other essential nutrients using foods low in calories. On the diet, the maximum number of calories allowed is 1,800 per day. There are two methods for starting the diet: rapid orientation and gradual orientation.

The rapid orientation method allows people to eat low-calorie meals rich in nutrients. This is a radical change for most people and requires a good deal of willpower. All foods low in nutrients are eliminated from the diet. The nutritional value and calories in foods and meals is determined by a software program available for purchase from Calorie Restriction Society International.

The gradual orientation method allows people to adopt the diet over time. The first week, people eat a high-nutrient meal on one day. This increases by one meal a week until participants are eating one meal high in nutrients every day at the end of seven weeks. Other meals during the day consist of low-calorie, healthy foods, but there is no limit on the amount a person can eat. After two months, participants switch to eating low-calorie, high-nutrition foods for all meals. Dieters are advised to view this diet as a lifestyle change rather than a quick weight-loss program.

A sample one-day, low-calorie, high-nutrition menu developed by Walford is:

• Breakfast: One cup of orange juice, one poached egg, one slice of mixed whole-grain bread, and one cup of brewed coffee or tea.
• Lunch: One-half cup of low-fat cottage cheese mixed with one-half cup of non-fat yogurt and one tablespoon of toasted wheat germ, an apple, and one whole wheat English muffin.
• Dinner: Three ounces of roasted chicken breast without the skin, a baked potato, and one cup of steamed spinach.
• Snack: Five dates, an oat bran muffin, and one cup of low-fat milk.

The three meals and snack contain 1,472 calories, 92 g protein, 24 g fat, 234 g carbohydrates, 27 g fiber, and 310 g cholesterol.

Function

The goal of the anti-aging diet is to slow the aging process, thereby extending the human lifespan. Even though it is not a weight loss diet, people taking in significantly fewer calories than what is considered normal by registered dietitians are likely to lose weight. Exercise is not part of calorie reduction diets. Researchers suggest people gradually transition to a reduced calorie diet over one or two years since a sudden calorie reduction can be unhealthy and even shorten the lifespan.

There is no clear answer as to why severely reducing calorie intake results in a longer and healthier life. Researchers have various explanations, and many suggest it may be due to a combination of factors. One theory is that calorie restriction protects DNA from damage, increases the enzyme repair of damaged DNA, and reduces the potential for genes to be altered to become cancerous. Other calorie reduction (CR) theories suggest that:

• CR helps reduce the production of free radicals (unstable molecules that attack healthy, stable molecules). Damage caused by free radicals increases as people age.
• CR delays the age-related decline of the human immune system and improved immune function may slow aging.
• CR slows metabolism (the body's use of energy). Some scientists propose that the higher a person's metabolism, the faster they age.
•  

Benefits

The primary benefits of the anti-aging diet are improved health and prevention or forestalling of diseases such as coronary artery disease, cancer, stroke, diabetes, osteoporosis, Alzheimer's, and Parkinson's disease. Studies show that most physiologic functions and mental abilities of animals on reduced calorie diets correspond to those of much younger animals. The diet also has demonstrated extension of the maximum lifespan for many of the life forms on which it has been tested.

Precautions

A reduced-calorie diet is not recommended for people under the age of 21 as it may impair physical growth. This impairment has been seen in research on young laboratory animals. In humans, mental development and physical changes to the brain occur in teenagers and people in their early 20s that may be negatively affected by a low-calorie diet.

Other individuals advised against starting a calorie-restricted diet include women who plan to become pregnant, women who are pregnant, and those who are breastfeeding. A low body mass index (BMI), which occurs with a low-calorie diet, is a risk factor in pregnancy and can result in dysfunctional ovaries and infertility. A low BMI increases the risk of premature birth and low birth weights in newborns. People with existing medical conditions or diseases should be especially cautious and consult with their physician before starting.

It is imperative that participants ensure that they continue to consume adequate levels of essential nutrients. Nutritional supplements and other forms of nutritional help are likely to be needed.

Risks

The anti-aging diet is very restrictive, and dieters need to adhere strictly to diet plans to ensure that they are receiving required amounts of key nutrients. A wide range of risks, related to physical, mental, social, and lifestyle issues, is associated with such a low-calorie diet. They include:

• hunger, food cravings, and obsession with food
• loss of strength or stamina and loss of muscle mass, which can affect physical activities, such as sports
• decreased levels of testosterone, which can be compensated with testosterone supplementation
• rapid weight loss (more than two pounds a week), which can negatively impact health
• slower wound healing
• reduced bone mass, which increases the risk of fracture
• increased sensitivity to cold
• reduced energy reserves and fatigue
• menstrual irregularity
• headaches
• drastic appearance changes from loss of fat and muscle, causing people to look thin or anorexic

Social issues can arise over family meals, since not all family members may be on a reduced-calorie diet. Conflict related to the types of food served, the amount of food served, the number of meals in a day, and fasting may develop. Other social issues involve eating in restaurants, workplace food, parties, and holidays. The long-term psychological effects of a reduced-calorie diet are unknown. However, since a low-calorie diet represents a major change in a person's life, psychological problems can be expected, including, in some cases, anorexia nervosa, binge eating, and obsessive thoughts about food and eating.

Research and general acceptance

Animal studies generally support the idea that a calorie-restrictive diet with adequate intake of essential nutrients increases lifespan. Few studies have been done in humans. In some small studies, people consuming a calorie-restrictive diet (under 1,400 calories daily) for five or more years had better heart function and lower blood pressure than those who consumed a diet of more than 2,000 calories daily. It is not clear whether the benefits come only from calorie restriction or from the increased fruits, vegetables, and whole grains consumed on most of these diets.

Resources

D'Adamo, Peter, and Catherine Whitney. Aging: Fighting It With the Blood Type Diet: The Individual Plan for Preventing and Treating Brain Decline, Cognitive Impairment, Hormonal Deficiency, and the Loss of Vitality Associated With Advancing Years. New York: Berkley Trade, 2006.

Delaney, Brian M., and Lisa Walford. The Longevity Diet. New York: Marlowe & Company, 2005.

Gates, Donna and Lyndi Schrecengost. The Baby Boomer Diet: Body Ecology's Guide to Growing Younger: Anti-Aging Wisdom for Every Generation. Carlsbad, CA: Hay House 2011.

Goode, Thomas. The Holistic Guide to Weight Loss, Anti-Aging, and Fat Prevention. Tucson, AZ: Inspired Living International, LLC, 2005.

Walford, Roy L., and Lisa Walford. The Anti-Aging Plan: The Nutrient-Rich, Low-Calorie Way of Eating for a Longer Life—The Only Diet Scientifically Proven to Extend Your Healthy Years. New York: Marlowe & Company, 2005.

Willcox, Bradley J., and D. Craig Willcox. The Okinawa Diet Plan: Get Leaner, Live Longer, and Never Feel Hungry. New York: Clarkson Potter, 2004.

EveryDiet.com. “The Longevity Diet.” http://www.everydiet.org/diet/longevity-diet (accessed June 24, 2012).

“50+: Live Better, Longer. Aging Well: Eating Right for Longevity.” WebMD. http://www.webmd.com/healthy-aging/features/aging-well-eating-right-for-longevity (accessed June 24, 2012).

Scientific Psychic. “Calorie Restriction Diet.” http://www.scientificpsychic.com/health/crondiet.html (accessed June 24, 2012).

Walford.com. “Getting Started On The Anti-Aging Diet.” http://www.walford.com/aastart.htm (accessed June 24, 2012).

American Aging Association, 25373 Tyndall Falls Dr., Olmsted Falls, OH 44138, (440) 793-6565, Fax: (440) 793-6598, americanaging@gmail.com, http://www.americanaging.org.

Calorie Restriction Society International, 187 Ocean Dr., Newport, NC 28570, (877) 481-4841, http://www.crsociety.org.

National Institute on Aging, Bldg. 31, Rm. 5C27, 31 Center Dr., MSC 2292, Bethesda, MD 20892, (800) 222-2225, TTY: (800) 222-4225, Fax: (301) 496-1072, www.nia.nih.gov.