In my clinical practice in nutrition and weight management, I’ve always considered unmanaged stress to be an important piece of anyone’s problem with unhealthy weight. That’s why I routinely assess my clients’ stress levels.

Stress and overeating

Now a new study from researchers at Johns Hopkins suggests that chronic stress can even cause temporary changes in certain genes in ways that increase the risk for several mental disorders. This is bad news for those of us who are not only stressed out, but who are also struggling with our weight, since it’s well-known that emotional turmoil can by itself trigger a powerful urge to overeat.

The researchers gave one group of mice something called a corticosterone, the animal equivalent of a stress-response hormone known as cortisol that is found in humans. Over time, cortisol has been associated with increased anxiety, as well as with weight being deposited around a person’s middle. The researchers gave a placebo to a second set of mice, which were acting as the control group.

How chronic stress can affect certain genes

At the end of a 4-week period, the corticosterone mice were exhibiting plenty of anxious behaviors and, at that point, the researchers gave the stressed mice a gene-expression test. This test revealed that, compared to those of controls, the genes of the stressed mice harbored considerably more of a protein created by a gene called Fkbp5. Further, the researchers noted that these genetic changes in the stressed mice persisted for weeks, even after the mice stopped receiving corticosterone.

But here’s the kicker: Earlier studies in humans have found a link between this Fkbp5 gene and such mood disorders as depression and bipolar disorder.

Stress’s double-whammy

We’ve long known that feelings of stress can cause many of us to overindulge at the table in an effort to soothe ourselves. Now here comes this Hopkins study suggesting that the condition of stress, all by itself, can change certain genes in a way that will genetically predispose us to serious mental disorders–which can also trigger food cravings.

Our cave-dwelling ancestors had to flee from danger so often that their bodies finally learned to activate the “fight-or-flight” response. Today, however, those of us prone to feeling stressed out simply can’t run away–and so we oftentimes choose to lose ourselves in food, thus fleeing mentally.

Escaping the discouraging cycle of overeating whenever we feel stressed

We mustn’t let overeating become our main means of calming ourselves down. Here are a few healthier behaviors that will help to take food out of the equation:

• Take a breather. While sitting in a chair, perform 5 slow inhales and exhales. Puff out your chest and belly on the inhale and then deflate them during the exhale, imagining that your bellybutton is meeting the back of your chair. This activity can calm your whole body by bringing on a “relaxation response.”
• Try aromatic oils. Consider keeping some vials of lavender oil handy, or some other soothing essential oil that can help bring on a sense of calm. I even have lavender oil in my office and sometimes let the scent pervade the place–my clients love it too–and at night, I’ll sometimes put a few drops on my pillow or sheets.
• Get centered. Yoga, tai chi, meditation, or mindful walking might help you to de-stress by hooking you up with your breathing. Just plain, old walking works too, as long as you try to stay focused on your breathing and not think about whatever has been causing you anxiety.
• Take regular meals. Make sure you eat meals at regular intervals, no more than 5 hours apart. This helps keep your blood-sugar levels stable, which allows your body to better handle stress.
• Avoid caffeine. Limit caffeine as much as possible, since it can increase both anxiety and the production of stress hormones, and can even mimic the body’s “fight-or-flight” response. (Probably wouldn’t hurt to cut back on sugar, as well.)
• Eat healthy carbs. Eating a healthy diet of whole foods can assist your body in battling stress. Eat lots of healthy carbs in the form of fruits, veggies, whole grains (these contain B vitamins, a.k.a. the “stress vitamins”), and unprocessed, low-fat, dairy products.

Reference

Babies with either relatively high or relatively low levels of manganese in their blood may be slower to hit certain developmental milestones in their first year than other infants, a new study suggests.


The findings do not prove that manganese which is present in food, water, air and soil, is the reason for the slower development. But they are in line with the general understanding of manganese that small amounts in the diet are necessary for normal nervous system function, while high amounts can be harmful.

What’s new in this study is that it focused on manganese levels in the first few years of life, and whether there might be any effects of relatively low-level environmental exposure on the still developing brain.

Most of what’s been known about the health effects of elevated manganese levels has come from studies of workers heavily exposed to the element on the job, explained lead researcher Dr. Birgit Claus Henn, of the Harvard School of Public Health in Boston.

In their study, Henn and her colleagues found that at the age of 12 months, children in either the bottom 20 percent or the top 20 percent for blood manganese levels had lower scores on a standard test of mental development than those whose manganese levels fell in between.

On the other hand, blood manganese at age 2 was not related to mental development scores. And while there was still a relationship between manganese levels at age 12 months and mental-development scores at older ages, the connection was weaker, the researchers report in the journal Epidemiology.

Because the study is the first to look at blood manganese levels and brain development in children this age, the findings should be “interpreted cautiously,” Henn told Reuters Health in an email.

However, she said, “if our findings are confirmed in other studies, the results suggest that both low and high manganese levels may have adverse effects on neurodevelopment among young children, especially at 1 year of age, which may be a sensitive time point.”

Manganese is a natural component of rock and soil, and people are routinely exposed to it through air, water and food, including grains, fruits and vegetables. It is also used in industry, mainly in steel production, and heavy occupational exposure to manganese can be toxic to nerve cells leading to symptoms such as difficulty concentrating and Parkinson-like problems like slowed movement and coordination problems.

For the current study, Henn and her colleagues followed 448 Mexican children from birth to age 3. Every six months, the children were given standard tests of mental development, including measures of vocalization and communication, memory and problem solving such as tackling simple goals like reaching a toy.

In general, children in the bottom and top 20 percent for blood manganese at the age of 12 months scored about three points lower than their peers on the mental development.

According to Henn, that difference is akin to what has been seen when young children’s blood levels of lead which is known to harm early brain development rise from 10 micrograms per deciliter of blood (mcg/dL) to 30 mcg/dL. (Lead levels of 10 mcg/dL or higher are considered to be potentially dangerous in young children.)

According to U.S. health officials, the “normal” range of manganese levels in the blood is between 4 and 14 micrograms per liter (mcg/L) of blood. However, that range is not age-specific, Henn and her colleagues point out, and there is currently no clear “normal” for young children.

In this study, children in the bottom 20 percent for manganese at the age of 12 months had levels below roughly 20 mcg/L. In the top 20 percent, levels were higher than 28 mcg/L.
It is not certain that the manganese levels themselves were responsible for the relatively lower mental-development scores. The researchers did account for a number of other factors including blood lead levels and mothers’ IQ and education levels and the connection remained.

However, Henn said that it is still possible that other factors, such as exposures to other environmental toxins, could explain the findings.
For now, she said, there are some steps parents can take to limit young children’s exposure to manganese while ensuring that they also get enough of it. Manganese is present in some fertilizers and fungicides, for instance, so parents can try to limit their children’s exposure to those products.

Henn also noted that while manganese levels in public drinking water are regulated, there can be high levels in well water. So avoiding that water source may be helpful. On the other hand, Henn said, it is rare for people to be overexposed to manganese through food. So parents should make sure that their children get the healthful foods including whole grains and green, leafy vegetables that contain manganese.

SOURCE:
natal_Blood_Manganese_Levels_and.1.aspx Epidemiology, July 2010.

Women NOT from Venus after all

Popular culture tells us that women and men’s brains are just different. It’s true that male and female hormones affect brain development differently, and imaging studies have found brain differences in the ways women and men feel pain, make social decisions and cope with stress. The extent to which these differences are genetic versus shaped by experience — the old nature-versus-nurture debate — is unknown.

But for the most part, male and female brains (and brainpower) are similar. A 2005 American Psychologist analysis of research on gender differences found that in 78 percent of gender differences reported in other studies, the effect of gender on the behavior was in the small or close-to-zero range. And recent studies have debunked myths about the genders’ divergent abilities. A study published in the January 2010 Psychological Bulletin looked at almost half a million boys and girls from 69 countries and found no overall gap in math ability. Focusing on our differences may make for catchy book titles, but in neuroscience, nothing is ever that simple.

Brains never stop changing

Scientific wisdom once held that once you hit adulthood, your brain lost all ability to form new neural connections. This ability, called plasticity, was thought to be confined to infancy and childhood.

Wrong. A 2007 study on a stroke patient found that her brain had adapted to the damage to nerves carrying visual information by pulling similar information from other nerves. This followed several studies showing that adult mice could form new neurons. Later studies found more evidence of human neurons making new connections into adulthood; meanwhile, research on meditation showed that intense mental training can change both the structure and function of the brain.

Teen brains aren’t fully formed

Parents of stubborn teenagers rejoice, or at least relax: That adolescent attitude stems, in part, from the vagaries of brain development.

The gray matter of the brain peaks just before puberty and is pruned back down throughout adolescence, with some of the most dramatic development happening in the frontal lobes, the seat of judgment and decision-making.

A 2005 study published in the journal Child Development found that the parts of the brain responsible for multitasking don’t fully mature until we’re 16 or 17 years old. And research presented at the BA Festival of Science in 2006 revealed that teens also have a neural excuse for self-centeredness. When considering an action that would affect others, teens were less likely than adults to use the medial prefrontal cortex, an area associated with empathy and guilt. Teens learn empathy by practicing socializing, the researchers said. So much for grounding them until they’re 20.

The brain starts out as a tube

The foundation for the brain is set early. Three weeks after conception, a sheet of embryonic cells called the neural plate folds and fuses into the neural tube. This tissue will become the central nervous system.

The neural tube grows and differentiates throughout the first trimester. (When cells differentiate they specialize into various tissues needed to create body parts.) It isn’t until the second trimester that glia and neurons begin to form. The brain doesn’t wrinkle up until even later. At 24 weeks, magnetic resonance imaging shows just a few nascent grooves in the otherwise smooth surface of the fetal brain, according to a 2000 study in the journal Radiology. As the third trimester begins in week 26, the grooves deepen and the brain begins to look more like that of a newborn.

The brain is an exclusive club

Like bouncers at a night club, an assembly of cells in the brain’s blood system, called the blood-brain barrier, lets only a few molecules into the nervous system’s inner sanctum – the brain. The capillaries that feed the brain are lined with tightly bound cells, which keep out large molecules. Special proteins in the barrier transport necessary nutrients and substances into the brain. Only an elite few make it through.

The blood-brain barrier protects the brain, but it can also keep out lifesaving medications. Physicians trying to treat brain tumors can use drugs to open the junctions between cells, but that leaves the brain temporarily vulnerable to infection. One new way to sneak meds past the barrier might be nanotechnology. A 2009 study published in the journal Cancer Research showed that specially-engineered nanoparticles can cross the barrier and attach to tumor tissue. In the future, combining nanoparticles with chemotherapy drugs could be one way to target tumors.

Most of our brain cells are neurons

The old saw that we use just 10 percent of our brainpower isn’t true, but we now know that neurons make up just 10 percent of our brain cells. The other 90 percent, which account for about half the brain’s weight, are called glia, which means “glue” in Greek.

Neuroscientists used to think glia were simply the sticky stuff that holds neurons together. But recent research has shown glia to be much more. A 2005 paper in the journal Current Opinions in Neurobiology laid out the roles of these unsung cells, which range from mopping up excess neurotransmitters to providing immune protection to actually promoting and modulating synapse growth and function. (Synapses are the connections between neurons.) It turns out the silent majority isn’t so silent after all.

Wrinkles make us smart

What’s the secret to our species’ smarts? The answer may be wrinkles. The surface of the human brain is convoluted by deep fissures, smaller grooves called sulci, and ridges called gyri. This surface is called the cerebral cortex and is home to about 100 billion neurons, or nerve cells.

The folded, meandering surface allows the brain to pack in more surface area — and thus, more processing power — into the limited confines of the skull. Our primate relatives show varying degrees of convolution in their brains, as do other intelligent creatures like elephants. In fact, research done by Emory University neuroscientist Lori Marino has found that dolphins have even more pronounced brain wrinkles than humans.

Our brains burn through energy

The modern brain is an energy hog. The organ accounts for about 2 percent of body weight, but it uses about 20 percent of the oxygen in our blood and 25 percent of the glucose (sugars) circulating in our bloodstream, according to the American College of Neuropsychopharmacology.

These energy requirements have spurred a debate among anthropologists about what fueled the evolution of big brains in the first place. Many researchers credit meat, citing evidence of hunting in our early ancestors. But meat would have been an unreliable food source, say other scientists. A 2007 study published in the Proceedings of the National Academy of Science found that modern-day chimps know how to dig for calorie-rich tubers on the savanna. Perhaps our ancestors did the same, boosting their brainpower with veggies.

As for what motivated the brain to balloon in size, there are three major hypotheses: climate change, the demands of ecology, and social competition.

…But they’re getting smaller

Don’t get too cocky about your soda-bottle-sized brain. Humans 5,000 years ago had brains that were even larger.

“We do know from archaeological data that pretty much everywhere we can measure — Europe, China, South Africa, Australia — that brains have shrunk about 9 cubic inches (150 cubic centimeters), from an average of about 82 in^3 (1,350 cm^3). That’s roughly 10 percent,” University of Wisconsin at Madison paleoanthropologist John Hawks told LiveScience in 2009.

Researchers don’t know why brains might be shrinking, but some theorize that they’re evolving to be more efficient. Others think our skulls are getting smaller because our diets include more easily chewable foods and so large, strong jaws are no longer required.

Whatever the reason, brain size doesn’t directly correlate with intellect, so there’s no evidence that ancient man was brainier than humans of today.

Human brains are big…

The average adult brain weighs just under 3 pounds (between 1.3 and 1.4 kilograms). Some neurosurgeons describe the texture of a living brain as that of toothpaste, but according to neurosurgeon Katrina Firlik, a better analogy can be found in the local health-food store.

“[The brain] doesn’t spread like toothpaste. It doesn’t adhere to your fingers the way toothpaste does,” Firlik writes in her memoir, “Another Day in the Frontal Lobe: A Brain Surgeon Exposes Life on the Inside” (Random House, 2006). “Tofu — the soft variety, if you know tofu — may be a more accurate comparison.”

If you aren’t charmed by that description, consider this: About 80 percent of the contents of your cranium is brain, while equal amounts of blood and cerebrospinal fluid, the clear liquid that buffers neural tissue, make up the rest. If you were to blend up all of that brain, blood and fluid, it would come to about 1.7 liters, or not quite enough to fill a 2-liter soda bottle.

Kompas.com

It’s natural for most of us to pay attention to our body’s outward appearance, but when was the last time you considered the small miracles it’s performing beneath your skin? If your answer is high school biology class, take this opportunity to applaud your amazing inner machinery, such as your liver, heart and cervix, and discover how to stay your healthiest for years to come.

Organ: Your bladder

What it does:

The holding spot for urine formed in your kidneys until it’s time to go.

Keep it healthy:

1. Obey your urges. Waiting to hit the bathroom can stretch out your bladder, which may cause incontinence or a urinary tract infection. Feel the urge? Go to the ladies room!

2. Eat yogurt. Women who ate two servings of yogurt daily were less likely to develop bladder cancer than those who skipped the creamy stuff, research finds. The lactic acid bacteria may fight the disease, so choose a lowfat version with live cultures.

Organ: Your cervix

What it does:

This canal, which links your uterus with your vagina, flattens itself out to allow a baby to be born.

Keep it healthy:

1. Get regular exams. One out of seven American women skips her Pap smears. Without an exam, your doc can’t test for human papillomavirus (HPV) infections and cell abnormalities that up your risk for cervical cancer. Make an annual appointment and keep it.

2. Veg out. Women who ate a veggie-filled diet were more than 50 percent less likely to have lingering HPV infections, a study from the University of Arizona in Tucson finds. Got salad fatigue? Dig into this delish Chicken, Cashew and Vegetable Stir-Fry.

Organ: Your liver

What it does:

This organ, the largest in the body, sits under the ribs, where it breaks down harmful substances, manufactures about half the body’s cholesterol and processes sugars and releases them into the bloodstream as glucose.

Keep it healthy:

1. Stay at a right-for-you weight. Being pudgy puts you at greater risk for fatty liver, a disease that affects up to 40 million Americans. Find your ideal weight at Self.com.

2. Skip weight loss supplements. These specious shortcuts to slim can harm your liver, even in small amounts. Toss the pills and slim without sacrificing your health by using these easy, all-natural weight loss secrets to shrink a size or several.

Organ: Your lungs

What it does:

These two air bellows that surround the heart are responsible for every breath you take, bringing oxygen to your blood and sending it to your brain, and pushing carbon dioxide from your blood back into the atmosphere.

Keep it healthy:

1. Kick the sticks. Even occasional smoking can lead to cancer. Whatever is driving you to puff (stress? to avoid eating?), other habits you might take up in the absence of cigs (nail biting, nibbling chocolates) aren’t nearly as damaging as inhaling nicotine. Women often worry that they’ll gain weight after quitting. I promise, you’ll lose the pounds eventually. But there’s only one of you, so don’t squander your health smoking.

2. Give ’em a workout. Exercising improves lung capacity, helping your body shuttle more oxygen to your muscles to make everyday activities, like mopping the kitchen floor or playing with your moppets, feel easier.

3. Take a breather. In addition to zapping angst, a couple of minutes of deep breathing can help your lungs function better, delivering more oxygen to your body and bolstering your energy. Try this instant relaxer to mellow out the next time you’re feeling overwhelmed at work: Close your eyes and take five deep breaths, emphasizing the exhale. Consider the task you’re about to tackle. Think of a talent of yours (precision, people skills) you can use to succeed on the project. Envision the completed assignment, and then open your eyes. It’s a recipe for refreshed!

By Lucy Danziger

No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.

A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.

1. A Laughing Matter
"Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer.

Laughter also increases the release of endorphins - compounds that give you a sense of well-being - in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!

2. Amino Acid for Restored Mindset
When an imbalance or deficiency is creating a bad mood, the Europeans use supplements of a natural compound found in human cells to regulate mood and restore a healthy mindset. SAMe (S-adenosyl-L-methionine) is produced from methionine, an amino acid that plays a role in the production of uplifting neurotransmitters like serotonin and dopamine.

One study indicated that SAMe worked on patients who had unsuccessful results with conventional antidepressants. To get a boost from SAMe, take a supplement combining it with vitamins B6 and B12.

3. Hands-On Healing
Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve.

4. Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.

5. Take a Bracing Breath
Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation.

6. Smell the Joy
Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural health tradition that makes use of the healing powers of plants with strong scents.

Aromatherapy recommends treating depression with jasmine, eucalyptus for exhilaration, and grapefruit to increase alertness and joy. Just put a dab of the essential oils from these plants on your temples, back of your neck, or acupressure points. Another option? Boil the herb in water and inhale the steam through your nose.

7. Feel Fine with Flowers
There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants.

By Dr. Mao Shing Ni

Medical conditions, illness or injury can be stressful and may disrupt our lives. A healthy diet, regular exercise, sleep and social support can relieve or manage the symptoms of illness or injury and help improve recovery. Taking a positive view can also make a huge difference to recovery from illness.

Worrying or negative thinking

Worrying or thinking negatively about possible situations can be harmful. It adds to your levels of anxiety or stress and can adversely affect your health. Some strategies to reduce worrying include: When you start to worry, write down your concerns and the possible consequences, both negative and positive. Look at each scenario and think about possible good points. Remind yourself that you can and will be able to cope. Seek out information about your prognosis and likely outcomes. Realistically assess your worries and think about other things. Talk to a friend or to your psychologist. Find a variety of activities to focus on each day – for example, reading, walking or watching a movie. Even if you can only manage short periods at a time because you find activity difficult, make sure your day is varied and challenging.

Stress and tension

Stress and tension can affect you physically in many ways, including increased muscle tension and chronic contraction. This may be experienced as tension in the eyes, jaw, neck, shoulders, lower back and stomach. Prolonged muscle tension can lead to aches and pains, such as headaches, migraine, backache, muscular spasm and injury.

To help reduce stress and physical tension:

Learn to recognise the signs of tension in your body. Stop regularly and think about how muscles in your body feel. Identify those muscles that seem most tense when you feel stressed. Regularly practise slow and deep breathing, particularly when you feel tense or stressed. Deep breathing using abdominal muscles is preferable to shallow breathing relying on chest muscles. Learn to take time out to relax – for example, think of pleasant images and listen to music to calm you. Learn a deep muscle relaxation technique, such as progressive muscle relaxation – that is, a method of systematically contracting and relaxing your muscles. See your psychologist for training.

Diet, exercise and sleep

A healthy diet, regular exercise and adequate sleep can help you to cope with a medical condition, illness or injury. Sometimes medication and treatment for a condition, or the pain caused by it, can have an impact on your appetite, energy levels and sleeping patterns. Talk with your doctor about ways of managing these unwanted effects of medication.

Improve your diet

To maintain a healthy diet: Eat regularly throughout the day rather than one or two heavy meals. Choose nutritious foods that you enjoy eating. If you don’t feel like eating, try having small amounts often. Avoid inappropriate foods – don’t have them in the house. Tell your family and friends about your diet needs so they can support you.

Keep active

Regular exercise promotes health and wellbeing and helps prevent injury. Do some physical activity every day, even if it is only a small amount. See your specialist for advice on exercise that will suit your condition.

Get enough sleep

Sleep is very important if you have a medical condition. To help you get enough good sleep: Don’t nap during the day. Lie in bed only if you plan to sleep, not for other activities like watching TV. Don’t have stimulants, such as tea or coffee, at night. Exercise during the day so that your body is ready for sleep at night.

Get the support you need

Social support can help you maintain your quality of life when you are ill. The following suggestions may help you find and maintain support: Plan to catch up with family and friends. Keep a regular schedule of contact throughout each week. Tell your family and friends about your condition and let them know how they can help you. Consider new sources of support, such as support groups, clubs, interest groups and volunteer opportunities. Where to get help, your doctor, your local community health centre.

Things to remember

Medical conditions, illness and injury can cause stress that further affects our health. Lifestyle factors – such as worry and anxiety, stress and tension, diet, exercise, sleep and social support – can affect the symptoms of illness and recovery. There are many things that can be done to help relieve the symptoms of illness or injury and improve recovery. Positive thinking, relaxation, a healthy diet, regular exercise, good sleep and social support can all promote health and wellbeing.

Reference

There are two things that can help boost your metabolism: food and exercise.

When it comes to FOOD...

• Don't eat less than 1000 calories.
  
  Your body and metabolism thrive on food. When you fast, crash diet, or restrict calories below 1000, your metabolism will slow down in a response to conserve energy. Imagine your metabolism as a blazing fire... Feed the fire consistently with the appropriate amount of high-quality wood and it continues to burn at a good rate. If there is not enough wood, the fire goes out... Too much wood, it grows out of control -- just like your waistline!

• Eat every 4 to 5 hours.
  
  Because our bodies work hard to digest and absorb the foods we eat, your metabolism revs in response. This is called the thermic effect of food. Take full advantage and schedule meals and snacks every 4 to 5 hours.

• Make breakfast a priority.
  
  Studies show that people who regularly eat a healthy breakfast within 2 hours of rising are more likely to control their weight. Some of the reason may be because you're lifting your metabolic rate after it's been in a "resting phase" throughout the night.

• Protein with every meal.
  
  Eating all types of food creates a thermic effect and will slightly boost metabolism after consumption. However, the consumption of protein has the greatest metabolic boost when compared to carbohydrate and fat. Plus, eating the appropriate amount of protein will ensure you're able to maintain and build muscle mass (the more muscle mass you have, the greater your metabolism). Make sure to incorporate lean protein into most every meal (together with high-quality carbs) and get an appropriate amount each day.
  
  Daily Protein Requirements:
  
  Approximately 50% of your weight = daily grams of protein you need

  Some of the best protein sources include:

  • Fish
  • Chicken breast
  • Turkey breast
  • Lean red meat
  • Skim milk
  • Nonfat yogurt
  • Eggs and egg substitutes
  • Tofu
  • Beans and lentils

When it comes to EXERCISE...

• Do aerobic exercise 4 to 5 days each week.
  
  It’s obvious that aerobic activities like running, brisk walking, swimming, and bike riding burn calories and increase metabolism while you’re working out. But interestingly enough, several studies show that aerobic activities cause your metabolism to stay increased for a period of time after exercising. Aim to do some type of activity for at least 30 minutes, 4 to 5 times each week.
  
  
• Do strength training exercise 2 to 3 days each week.
  
  Lifting weights and/or doing other strengthening activities like push-ups and crunches on a regular basis will boost your resting metabolism 24/7. That’s because these activities build muscle, and muscle burns more calories than body fat. In fact, if you have more muscle, you burn more calories -- even while sitting still.

By Joy Bauer, M.S., R.D., C.D.N.

GERD (gastroesophageal reflux disease) is characterized by a burning sensation felt in your lower esophagus that is sometimes accompanied by a sour taste in your mouth. Also commonly known as heartburn or acid reflux, GERD affects millions of Americans.


Why Does GERD Happen?

The esophagus normally functions as a one-way tube from the mouth down to the stomach. The ring-like muscle, or sphincter, at the base of the esophagus is supposed to prevent acid from regurgitating -- relaxing only when food or drink moves downward through the tube.

For some people, that muscle relaxes at the wrong time or closes incompletely, allowing the stomach's contents to leak back up into the esophagus. GERD can be caused by a number of things including decreased production of certain gastric juices, a hiatal hernia, pregnancy, and/or certain medications.

The good news is that there are a number of things that you can do to try to alleviate symptoms.

Diet changes that can help alleviate symptoms:

• Relax and eat your food slowly.
• Eat several smaller meals throughout the day instead of 2 or 3 larger meals.
• Increase the amount of lean protein in your diet such as chicken, fish, turkey or low-fat dairy -- certain chemicals in protein rich foods can help reduce the symptoms.
• Decrease the amount of fat in your diet by limiting intake of whole fat dairy products, fatty cuts of beef, fried foods, butter, cream cheese, nuts, whole eggs, oils, etc.
• Limit alcohol and caffeine intake or avoid altogether. Both decrease the sphincter pressure as well as stimulate acid secretion, which can increase reflux. (Caffeine is found in coffee, tea, sodas, and chocolate.)
• Avoid spearmint and peppermint -- choose cinnamon gum/mints instead.
• Limit your salt intake. Studies show high salt diets can increase GERD risk by 70%.
• Limit your fluid intake with meals and instead try to drink mostly between meals.
• Avoid foods known to worsen the condition such as:
  • Citrus juices and fruits
  • Tomatoes and tomato sauce
  • Spicy foods
  • Onion
  • Garlic
  • Carbonated beverages
  • Chocolate

Lifestyle changes that also can help:

• Avoid smoking! Nicotine decreases sphincter pressure, increasing reflux.
• Wear loose fitting clothing -- avoid anything tight around your middle.
• Never lie flat after you have eaten a meal or a snack (for at least 2 hours). In fact, stand up and walk around to help encourage the gastric juices to flow in the right direction.
• While sleeping, keep your upper body elevated by placing a few books underneath the mattress.

By Joy Bauer, M.S., R.D., C.D.N.

The holidays can be stressful and unfortunately, many people reach for food as comfort. If you find yourself regularly eating in response to stress, anxiety, sadness, boredom, anger, loneliness, relationship problems, or poor self-esteem, try to break the habit with some of my strategies below.

• Learn to recognize your hunger.  Before you automatically pop something into your mouth, rate your hunger on a scale of 1 to 5 -- 1 being ravenous and 5 being full. Make every effort to avoid eating when your hunger is a 4 or a 5.
• Find alternatives to eating. Make a personal list of activities you can do instead of eating. Perhaps go for a walk, call a friend, listen to music, take a hot shower/bath, exercise, clean your house, polish your nails, surf the Internet, schedule outstanding appointments, watch television, look through a photo album, etc.
• Keep a food journal. Logging your food will help to identify your toughest timeframes. It also will make you accountable... so perhaps you'll be less apt to reach for unnecessary food.
• Three-food interference. Make the commitment to first eat three specific healthy foods before starting on caloric comfort foods (i.e., an apple, handful of baby carrots and a yogurt). If after that, you still want to continue with your comfort foods, give yourself permission. However, most of the time, the three foods are enough to stop you from moving on.
• Exercise regularly. Daily exercise relieves stress and puts you in a positive mindset, which provides greater strength to pass on the unhealthy fare.
• Get enough sleep. Research shows that sleep deprivation can increase hunger by decreasing Leptin levels, the appetite regulating hormone that signals fullness. With adequate sleep, you'll also be less tired and have more resolve to fight off the urge to grab foods for comfort.

By Joy Bauer, M.S., R.D., C.D.N.

Heart disease is the number-one killer in the United States. Take steps to lower your overall risk now:

Step #1: Keep Your Cholesterol and Blood Pressure in Check

Here's what your numbers should be:

• Total cholesterol: < 200
• LDL-cholesterol: < 100
• HDL-cholesterol: 40 or higher
• Cholesterol ratio (total cholesterol/HDL): less than 5
• Blood pressure (the pressure of the blood against the walls of the arteries): below 120/80 mmHg

Step #2: Exercise Every Day

Regular exercise helps control your weight (which in turn helps lower LDL-cholesterol and blood pressure). What's more, according to a meta-analysis published this year in the Archives of Internal Medicine, exercise also appears to increase levels of HDL-cholesterol - that's the good cholesterol that lowers your risk for heart disease. On most days, aim for at least 30 minutes of moderately intense activity (60 to 90 minutes to lose weight or maintain weight loss). 

Step #3: Minimize Your Middle

It's always important to balance physical activity with a calorie-appropriate diet to maintain your weight (or lose weight if you're overweight). However, when it comes to heart disease risk, research shows that where you carry fat - not necessarily how much fat you're carrying - can markedly increase the risk of calcium and plaque buildup in the arteries of the heart. Abdominal fat - as opposed to fat around the hips - seems to trigger a chain of inflammatory activities that translates into harmful metabolic changes, plaque buildup...and ultimately heart disease. In other words, the "waist-to-hip ratio" (that is, the size of your belly in relationship to your hips) is a better indicator of early signs of heart disease than other common measures of overweight and obesity, such as body mass index (BMI) and height/weight charts. Here's how to calculate your own waist-to-hip ratio:

1. While standing, use a tape measure to measure your waist in inches at its smallest point or at your navel (without holding in or pushing out your tummy).
2. Next, measure your hips in inches at the widest area.
3. Lastly, divide your waist measurement by your hip measurement.

For example, if your waist measures 38" and your hips measure 38", you're 1.0. The ideal waist-to-hip ratio for men is  .9 or less, while for women, it's .8 or less.

For both men and women, 1.0 or higher is considered "at risk" for heart disease. The good news is that even small improvements prove to be beneficial.... Lose an inch or two off your waist and you're already better off.

Step #4: Eat a Heart-Smart Diet

Incorporate the following into your diet for a healthier heart:

1. Eat plenty of vegetables, fruits, and whole grains.
2. Limit saturated fat to less than 7% of your calories.
3. Limit sodium to less than 2,300 mg/day.
4. Limit alcohol to one drink a day for women and 2 drinks a day for men.
5. Eat fish rich in omega 3 fats three times a week (wild salmon, mackerel, sardines, herring, lake trout, and Pacific oysters).

By Joy Bauer, M.S., R.D., C.D.N.