The Skinny on Holiday Weight Gain

Reports of your holiday weight gain have been greatly exaggerated. Media stories often suggest that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. And in surveys, people say they gain, on average, about five pounds this time of year.

But several studies now show that the average weight gain during the winter holidays is just one pound.

The news isn’t all good. Most people don’t ever lose the pound of weight they put on during the holidays, according to a report in The New England Journal of Medicine. Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating.

For people who are already overweight, the holiday weight news is worse. Although the average gain is only one pound, people who are already overweight tend to gain a lot more. One study found that overweight people gained five pounds or more during the holidays.

And we start packing on that extra pound of holiday weight early in life. Researchers at the University of Oklahoma studied holiday weight gain among college students during the Thanksgiving break. The students were weighed the day before Thanksgiving, then weighed again about two weeks later. The average weight gain for the 94 students was about one pound. Students who were of normal weight gained about a half a pound during the period. Students who were overweight, meaning their body mass index was 25 or more, gained about two pounds.

Holly Hull, the lead researcher on the Oklahoma study, says Thanksgiving marks the beginning of a “high risk” time for the overweight. “I think the number of people who only overeat at the Thanksgiving meal is slim to none,'’ said Dr. Hull. “The holiday season doesn’t represent one day of overeating. You have this period that extends through the new year where there’s more alcohol, more snacks, more finger foods and appetizers that are energy dense.'’

Ref: News Article in The New York Times

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Laptops are crippling millions with back problems

Booming sales of laptops have led to a surge in the number of computer users with back and muscle problems, experts have warned.

Girls as young as 12 are being diagnosed with nerve damage caused by slouching over screens, a group of leading chiropractors said.

Millions of others are at risk of "irretrievable damage" to their spines, necks and shoulders because of poor posture when using laptops, it was claimed.

Back specialists say as many as four in five patients have chronic nerve damage caused by working on portable PCs.

The problem is being driven by falling prices and the increasing availability of wireless technology, which makes portable computers more attractive.

Laptop sales in PC World went up by more than 25 per cent last year.

In addition, laptops used at work are not subject to the same health and safety regulations as desktop computers.

This makes it more likely they will be used incorrectly.

A common problem is perching a laptop on the legs so users stare down at the screen and put strain on their necks, spines and legs.

London-based chiropractor Michael Durntall was among those calling for more research into the issue.

He said he had seen dozens of Xrays showing signs of degeneration in the joints of regular laptop users.

Mr Durntall added: "Mothers bring in their 12-year-old daughters suffering back pain and when they arrive I can see their slumped posture straight away.

"I also see many people in their twenties and thirties with a dowager's hump - a rounding at the base of the neck - after only a few years of looking down at a small screen while sitting slumped on a chair for long periods."

Rishi Loatey, a chiropractor from Wembley, North-West London, said he often treated back and neck pain caused by using a laptop on the move, such as on a train.

Nicola Hunter, a physiotherapist and occupational health specialist, said that hand and arm pain similar to repetitive strain injury was easily induced by resting wrists against the edge of a laptop.

She added: "There's evidence that it stops the nerves and tendons moving as they normally would, and this can cause nerve injury."

There are more than five million laptops in circulation in the UK.

They account for 70 per cent of all computer sales, according to PC Pro magazine.

The problem of laptop-related pain is yet to be properly examined by the Health and Safety Executive.

The HSE merely advises users to follow guidelines for general computer use, but take more breaks.

Chiropractors recommend the use of a docking station, which links a laptop to another screen and keyboard, or a stand which raises the screen to a higher level.

Ref: News article in www.dailymail.co.uk

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Energy Drinks - Benefits or Marketing Gimmick?

We've all watched the so-called "energy drinks" proliferate on grocery shelves. Red Bull®, Rock Star®, and Monster® are some of the more common brands, and they'll undoubtedly be joined by others as the industry grows.

In essence, energy drinks are beverages that contain caffeine, vitamins, minerals, herbals, and sugar or sugar substitutes. They are designed to give you a burst of energy (or so they say).

While we can all use an extra burst of energy, these drinks have a few downsides. For starters, they may contain anywhere from 50 mg to 300 mg of caffeine per 8-ounce serving, and excessively high levels of caffeine can cause increased heart rate and blood pressure, headaches, diarrhoea, nervousness, loss of sleep, and dehydration. (For comparison, a 12-ounce can of Coke or Pepsi has about 40 mg of caffeine, while an 8-ounce cup of coffee has about 100 mg of caffeine.)

A daily intake above 500 mg of caffeine is considered excessive. A further catch here is that energy drinks aren't required to list the amount of caffeine they contain on the nutrition-facts label. So be wary!

And, of course, most energy drinks also contain sugar and extra calories that can lead to weight gain. Some of these products' names may have words like "slim" and "burn" in them, but there is no research that says these beverages will help you lose weight.

In fact, many energy drinks are sold in extra-large cans - often in 16- to 20-ounce sizes - so you're likely to drink more than the 12-ounce servings you're used to with other beverages.

Above all, please remember that energy drinks are not sports drinks. They should never be used during exercise, when your body is already being dehydrated by sweating, because the caffeine in the energy drink will also be stealing water from you.

Last, there is the cost of these drinks. At $2 to $3 a pop, someone is making good money off them.

In my opinion, energy drinks are a marketing gimmick, one we don't need in the least. If you do need a small caffeine pick-me-up, try a coffee, a tea, or a small soda in place of the rude shove given by an energy drink.

Ref: Article by John Hopkins University

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Childhood Obesity

Childhood obesity is a growing concern for parents as well as healthcare professionals. The prevalence of obesity among children in the United States increased by 100 percent between 1980 and the mid-1990s. Being overweight brings serious health concerns for children including diabetes, high blood pressure, high cholesterol levels and orthopedic problems, such as increased stress on joints. Self-esteem also often decreases when children are overweight.

Why are more children overweight?

Genetic factors play a role in a child's risk of being overweight, but obesity rates have tripled in the past 30 years, while genes have not changed. That means that the recent widespread obesity problem is primarily caused by environmental factors.

In other words, genes are not the problem for the vast majority of people. Instead, two-thirds of obesity would vanish, if society could revert back to the way it did certain things 40 years ago. Environmental factors that have changed since then include:

• What we're eating

• How active we are

• Our family structure

Parents can think back to their childhood to what they ate and what they did for activities. In many cases, it is vastly different than what many families eat and do today.

What We're Eating

Fast food

In the 1950s, people ate fast food maybe once a month on special occasions or as a treat. Now, most children in the United States have fast food at least once a week and it's served in enormous portion sizes. Fast food has a tremendous number of calories per bite, and no fiber, so it can be chewed easily and consumed quickly before the body has time to register that the calories are coming in. By the time the body registers that it is full, too many calories have already been consumed.

Fast is not best when it comes to eating,the focus should instead be on quality.

Typical fast food meals are high in refined starch and added sugar. They also have a high glycemic index, which refers to the rise in blood glucose that occurs after a person eats foods containing carbohydrates. High glycemic diets have been associated with an increase in insulin levels and may contribute to excessive weight gain. Some studies have shown that high glycemic load meals increase hunger and make a person want to eat more throughout the day.

To help prevent becoming overweight, children should eat less fast food. Overall, they should eat less refined grains and concentrated sugars, and more low glycemic index foods–fruits, vegetables, beans, nuts, unprocessed grains, adequate protein and healthful oils such as olive oil, avocados, nuts, and omega 3 fats–which leave a person feeling filled longer.

Even schools may be contributing to the problem of obesity by including fast food in their lunch menus and having soft drink machines on campus for students.

Soft Drinks

Soft drinks are another likely reason for increased childhood obesity. In the 1950s, children had three cups of milk for every one cup of soda. Now that has reversed. Most children in the United States have three cups of soda for every one cup of milk.

Similar to eating calorie-laden fast food, when a person drinks soda–which is 100 percent sugar–it may escape the body's regulating methods.

One study found that every additional serving of soda per day increased a child's odds of becoming obese by 1.6 times.

We've cut back on fats, but we've replaced them with refined starches and sugars. So this makes our blood sugar go way up and then crash, and then we want to eat again. We're always craving sweets because we're lacking real nutritious foods.

How Active We Are

Instead of playing outside, children are watching a massive amount of television, which is clearly linked to obesity. And while children are watching television, they are:

• Not exercising

• Eating junk food

• Being inundated with advertisements for some of the unhealthiest foods.

Parents' efforts to teach their children to eat healthy are being undermined by the television. Television typically advertises some of the worst kinds of foods for you

Children and teenagers who watch several hours of television a day have less opportunity to develop the athletic skills and love of physical activity, which can make exercise and staying physically fit enjoyable as they grow into adulthood. Unfortunately, many schools are cutting back on physical activity and physical education programs. This gives children even less opportunity to get exercise, become more confident in their athletic abilities, and develop an interest in sports or in being active.

The Family Structure

The third contributing factor to the obesity epidemic in the United States, is that there's too much stress on families these days. Everybody is working too hard and too long to support an increasingly materialistic lifestyle and parents aren't spending time with their kids, teaching them good nutrition or being active with them.

Forty years ago, families cooked dinner and sat and ate it together on a regular basis. Too often now, dinner is grabbed from a fast food restaurant and eaten on the go.

It's important to set a good example for your children by being active yourself and planning family activities such as biking, hiking, running, walking, swimming or skating.

There's no alternative to a parent cooking a dinner and eating it together with his or her children, and taking them outside to play. The answer to the obesity problem is very simple. We need to return to more traditional ways of eating, exercising and being with our families."

Ref: Article by Charles Ludwig, Children's hospital Boston

Picture courtesy: noliberal spin.townhall.com

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10 Smartest ways to slim down

1. Eat breakfast, lunch, and dinner. Skipping meals can set you up for bingeing. Studies show that people who spread their food intake throughout the day eat fewer calories.

2. Pack snacks. Whether you're at the mall, in the car, or at work, keep yourself armed with healthy snacks to help you resist fat-and-calorie-laden temptations from vending machines and fast-food joints.

3. Team up. Enlisting the help of a partner or friend can boost your motivation and help you stay on track.

4. Start writing. Keeping a food or exercise log not only helps chart your progress, but it's also a great way to spot minor slips in your routine before they become major problems.

5. Compliment yourself. Treat you as you treat those you love. Focus on your successes, not failures—and give yourself a pat on the back each day.

6. Get moving. Whether you walk, run, bike, or swim, aerobic exercise is key to weight loss success. Work up to doing at least 45 minutes, 5 or more days a week.

7. Be a little selfish. You need to make time for yourself if you want to achieve your goal.

8. Have two helpings. Filling your plate with two kinds of vegetables, not just one, ups your nutritional intake and leaves less room on your plate for fatty foods.

9. Take one bite at a time. "Mindful eating," which involves concentrating on taste and sensation to make each mouthful an event, maximizes your food satisfaction and minimizes the odds of overeating.

10. Lift weights. Resistance training builds muscles, which boost the number of calories that your body burns throughout the day—making weight loss easier. Aim for two or three workouts a week.

I Can Do It

Instead of saying, "My weight loss efforts haven't worked before; they probably won't work now," tell yourself, "That's enough. I can do anything that I put my mind to." Create a new sound track in your head.

Picture Courtesy: supplemental science.com

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Stop nail biting!

Nail-biting (onychophagia) is a common stress-relieving habit. You may bite your nails in times of stress or excitement, or in times of boredom or inactivity. It can also be a learned behavior from family members. Nail-biting is the most common of the typical "nervous habits," which include thumb-sucking, nose-picking, hair-twisting or -pulling, tooth-grinding, and picking at skin.

You may bite your nails without realizing you are doing it. You might be involved in another activity, such as reading, watching television, or talking on the phone, and bite your nails without thinking about it.

Nail-biting includes biting the cuticle and soft tissue surrounding the nail as well as biting the nail itself.

Who bites their nails?

People of all ages bite their nails.

• About 50% of children between the ages of 10 and 18 bite their nails at one time or another. Nail-biting occurs most often as teens are going through puberty changes.
• About 23% of young adults, ages 18 to 22 years, bite their nails.
• Only a small number of other adults bite their nails. Most people stop biting their nails on their own by age 30. About 10% of men over the age of 30 bite their nails.
• Boys bite their nails more often than girls after age 10.

Nail-biting may occur with other body-focused repetitive behaviors (BFRP) such as hair-pulling or skin-picking.



What treatments are available for nail-biting?

Several treatment measures may help you stop biting your nails. Some focus on behavior changes and some focus on physical barriers to nail-biting.

• Keep your nails trimmed and filed. Taking care of your nails can help reduce your nail-biting habit and encourage you to keep your nails attractive.
• Have a manicure regularly or use nail polish. Men can use a clear polish. Wearing artificial nails may stop you from biting your nails and protect them as they grow out.
• Try stress-management techniques if you bite your nails because you are anxious or stressed.
• Paint a bitter-tasting polish, such as CONTROL-IT or Thum, on your nails. The awful taste will remind you to stop every time you start to bite your nails.
• Try substituting another activity, such as drawing or writing or squeezing a stress ball or silly putty, when you find yourself biting your nails. If you keep a record of nail-biting, you will become more aware of the times when you bite your nails and be able to stop the habit.
• Wear gloves, adhesive bandages, or colored stickers whenever possible to remind you not to bite your nails.
• Snap a rubber band on the inside of your wrist when you start to bite your nails so you have a negative physical response to nail-biting.

Children may bite their nails more often when they are having problems at school or with friends. Talk with your child or his or her teacher about any new stress at school. Children are more likely to stop biting their nails when they understand what may trigger it. It is also important for your child to help choose a treatment method so he or she can use the treatment successfully.

What problems can develop from nail-biting?

Nail-biting can cause your fingertips to be red and sore and your cuticles to bleed. Nail-biting also increases your risk for infections around your nailbeds and in your mouth. Dental problems and infections of the gums can be caused by nail-biting.

Long-term nail-biting can also interfere with normal nail growth and cause deformed nails.

Rarely, nail-biting may be a symptom of obsessive-compulsive disorder (OCD). OCD symptoms are usually treated with medications.

Ref: Article by Jan Nissl & Susan Van Houten

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5 Major eating mistakes

Have you ever given a thought to what mistakes we have been doing in our daily eating patterns that lead to a failed diet plan? Have you ever noticed what in our eating plans causes or sweat shed in workout go vain?

Here's the time to give it a look and realise the major eating mistakes that people all over the world commit.

1. We can't tell the good fats from the bad ones.

Most people still don't get that some fats are actually good for you. You want to avoid saturated and trans fats, but you need more monounsaturated and polyunsaturated fats (types of fats). Good sources are fish, nuts, avocados, and soybean and canola oils.

Smarter: Fit in good fats. If you keep track of total calories, you don't have to worry about how much fat you eat, just what kind.

2. We supersize to save money.

"People think that supersizing a restaurant meal is a money saver, but it's not a health bargain if it has way too many calories," says Karen Weber Cullen, DPH, RD, research nutritionist at Baylor College of Medicine in Houston.

Smarter: Judge with your palm, not your purse. A serving size is about what fits into the palm of your hand (larger for men than women, smaller for children). For most meals, pick one protein, one starch, one veggie, and one fruit based on the serving that will fit into your palm.

3. We think anything liquid has no calories.

"What freaks me out is the amount of sugared soda and juice we drink," says Judith Stern, ScD, RD, professor of nutrition and internal medicine at the University of California, Davis. "I'd like to see all the sugared drinks sent out into space, where they could orbit the Earth forever." Sugared drinks balloon your calorie intake and squeeze out more nutritious foods.

Smarter: Try a cup of tea. Available in myriad varieties, the calorie-free brew promotes heart health, staves off several types of cancer, strengthens bones and teeth, and protects the skin.

4. We don't know how "hungry" really feels.

"If you don't know when you're hungry, you don't know when you're full, so you won't know when to stop eating," says Elisabetta Politi, RD, nutrition manager of the Duke University Diet & Fitness Center in Durham, NC.

Smarter: Tune in with mindful eating. Here's how.
1. Before you eat, relax, and rate your hunger from 1 (hungriest) to 7 (fullest).
2. Eat slowly, pausing often to rate how your hunger changes.
3. When finished, rate yourself one more time. Try to stay between 2 1/2 and 5 1/2: not too ravenous when you start and not completely full when you stop.

5. We have a microwave addiction.

Many women come home from work and pop a frozen entrée into the microwave. Eating too many heavily processed foods can leave you short on fiber and antioxidants such as vitamin C.

Smarter: Complement a frozen entrée with a green salad, a 100 percent whole wheat roll, and fruit for dessert. Stock up on the freshest fruit for maximum flavor.

Ref: Prevention.com

Picture courtesy: jupitar images.com & fotosearch.com

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Boost weight Loss

Q: I work long hours and sometimes get so busy that I totally forget to eat lunch. I make it to the gym several times a week and really feel like I don't eat very much, so why am I having such a hard time losing weight?

A: Part of your problem may be your metabolism! Metabolism is the rate at which your body burns calories to sustain life. Your body needs energy all day whether you are sleeping, sitting or exercising. By skipping meals, your metabolic thermostat shuts down to conserve energy while waiting for appropriate fuel. This is why skipping meals can actually hurt your weight loss efforts rather than help.

I strongly advocate the idea of mini-meals especially when you are so busy at work that you can't take time to go to lunch. Bring healthy snacks to work—almonds, apples, string cheese, yogurt just to name a few! Mini-meals help you succeed on both mental and physical levels. Psychologically, mini-meals can help reduce cravings or poor food choices out of sheer hunger! Physically, eating small amounts every two to four hours helps to keep your blood sugar on an even keel and may even help your metabolism to keep burning at a higher rate.

say you work out regularly but are you doing any strength training? Muscle is the other secret to keeping your metabolism revved! Muscle eats more calories at a resting heart rate than body fat so the more muscle on your body, the more calories you burn daily whether you workout or not. Starting at around the age of 35, women start to lose 1/2-1 pound of muscle a year unless you are actively doing something to keep it up.

Ref: Article By Chris Freytag, Prevention

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Is Coffee good or bad for me ?

Coffee has a long history of being blamed for many ill; from the humorous, "It will stunt your growth" to the not-so-humorous claim that it causes heart disease and cancer. But some recent research indicates that coffee may not be so bad after all. So which is it ; good or bad for your health? The best answer may be: It doesn't seem to hurt and it may help.

To get an idea of where the confusion comes from, consider two recent studies. A study of 128,000 men and women showed no increase in the risk of heart disease from drinking filtered coffee. The findings of the study; which published in May 2006 in the journal "Circulation" ; indicated that it didn't matter how much coffee participants drank.




Another study of 4,000 coffee drinkers published in March 2006 in the "Journal of the American Medical Association" found that two or more cups of coffee a day can increase the risk of heart disease in people with a specific ; and fairly common; genetic mutation that slows the breakdown of caffeine in the body.

The design of a study can have some effect on the interpretation of results, which may be another reason for the different conclusions. Overall, given the large number of participants in the study that showed no risks from drinking coffee, it would be reasonable to conclude that coffee poses little or no threat to health.

But this doesn't mean you should disregard the old maxim, "Everything in moderation." Although coffee may not be harmful, other beverages such as milk and juice contain important nutrients that coffee does not.

Regarding other health effects of coffee, some evidence suggests that drinking coffee may protect against type 2 diabetes and colon cancer. But there is much more evidence of a protective effect from fruits, vegetables and whole grains than from coffee. So don't be afraid to enjoy your coffee as part of a healthy diet that includes a wide variety of foods.

Ref: Mayoclinic.org

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10 Easy ways to flatten your belly

1. Eat a bowl of raspberries.

Packed with fiber, they fight constipation (that can swell your midsection like a balloon).

2. Drink lots of water.

It's filling, calorie-free, and keeps your metabolism running in high gear.

3. Skip the cocktails.

Sure, alcohol may be fat-free, but it's loaded with calories. It can also raise your levels of cortisol, a stress hormone that helps your belly store fat.

4. Sit up straight.

Hunching forward makes your belly look bigger. For a slimming effect that actually trains the stomach-supporting muscles to stay taut, sit with your shoulders back, chin up, and lower back supported against the chair.

5. Plant a garden.

All the bending, lifting, and twisting help shape your middle, and you'll burn about 350 calories an hour.

6. Move your hips.

Hula hooping works on the same calorie-burning, waist-whittling principle as gardening—but with less dirt.

7. Hit the greens.

Ditching the golf cart earns you a walking workout; whacking the ball tones and tightens your midriff.

8. Get a leg up.

Crunches with your legs off the floor tone the upper portion of your ab muscles. Lie on your back with your legs propped up on a bed or chair. Curl up slowly, raising your head, shoulders, and upper back off the floor, then slowly lower. Do 10 to 12 repetitions, two or three times a week.

9. Reverse that crunch.

To tighten your tummy from a different angle, lie on the floor with your arms at your sides, feet off the floor, and your legs and knees bent at a 90-degree angle. Contract your abdominals and press your back into the floor, lifting your hips about 2 to 4 inches off the floor. Hold, then lower. Do 10 to 12 repetitions, two or three times a week.

10. Do crossover crunches.

To work the muscles that define your waistline (the obliques), lie on your back with your knees bent and your feet flat on the floor. Place your right ankle on your left knee and your hands behind your head, elbows pointing out. Lifting your head and upper back off the floor, twist, and bring your left shoulder toward your right knee. Hold, then slowly lower. Do 10 to 12 repetitions, then repeat to the other side. Do two or three times a week.

Ref: Prevention.com

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Tooth Ache: First Aid

Tooth decay is the primary cause of toothaches for most children and adults. Bacteria that live in your mouth thrive on the sugars and starches in the food you eat. These bacteria form a sticky plaque that clings to the surface of your teeth.

Acids produced by the bacteria in plaque can eat through the hard, white coating on the outside of your teeth (enamel), creating a cavity. The first sign of decay may be a sensation of pain when you eat something sweet, very cold or very hot. A toothache often indicates that your dentist will need to work on your teeth.

Until you can see your dentist, try these self-care tips for a toothache:

* Use dental floss to remove any food particles wedged between your teeth.

* Take an over-the-counter (OTC) pain reliever to dull the ache.

*Apply an OTC antiseptic containing benzocaine directly to the irritated tooth and gum to temporarily relieve pain. Direct application of oil of cloves (eugenol) also may help. Don't place aspirin or another painkiller directly against your gums, as it may burn your gum tissue.

Swelling, pain when you bite, a foul-tasting discharge and redness indicate infection. See your dentist as soon as possible.

Call your dentist if:

* The pain persists for more than a day or two
* You have fever with the toothache
* You have trouble breathing or swallowing

Ref : Mayoclinic.com
picture courtesy: www.jupitarimages.com

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Child nutrition: How to handle a picky eater

Is your child's nutrition or lack of liking for most foods about to drive you to distraction? Children's nutrition creates worry for many parents. Fortunately, picky eaters can get the nutrition they need.

Consider this scenario:

Your preschooler has refused to eat anything other than peanut butter sandwiches for every meal and snack for the past two days. Your toddler, on the other hand, wants nothing at all during meals. You can barely drag her away from her toys to sit at the dinner table.

Young children become picky eaters for a variety of reasons. Understanding what may be behind this behavior can make it less frustrating for parents. It can also provide clues to what strategies might help you cope with the behavior. If your child's picky eating is actually compromising his or her growth and development, the same understanding can suggest tips for better child nutrition.

* Slower growth reduces appetite :

After the age of 2, your child's growth rate slows dramatically. Babies typically quadruple their birth weight by the time they turn 2. But between the ages of 2 and 5, children gain only 4 to 5 pounds each year.

Young children tend to eat only when they're hungry. A parent's job is to provide several different types of nutritious food at every meal and snack. Your child will make decisions on whether to eat, what to eat and how much to eat, though you can help guide this process.

* Tiny tummies hold less food :

A young child's stomach is only about the size of his or her fist. That's why small but frequent feedings work best. Prohibit snacking for one hour before meals so that your child can come to the table hungry and motivated to eat.
Toddlers and preschoolers often can fill up on milk or juice, and simply have no room for a wider variety of foods. Some juice products — even those containing 100 percent juice — provide more sugar and calories than sugared sodas do.

Doctors recommend that juice be limited to less than 6 ounces a day. The United States Department of Agriculture's new dietary guidelines, issued in 2005, recommend that children ages 2 to 8 consume 2 cups of low-fat milk products a day.

* Terrible 2s want control

As toddlers begin asserting their independence, the dinner table can become a battleground. It can be helpful to give them some control over the situation by providing only small portions, so they can finish them and then ask for more. A good rule of thumb is 1 tablespoon per each year of your child's age.
Don't force children to clean their plates. Threats and punishments only reinforce the power struggle. Don't appear overly concerned about what does and doesn't get eaten. Over the course of a week, most children get plenty of variety and nutrition in their diets. If your child is energetic and growing, he or she is doing fine.

* How to introduce new foods:

Introduce a new food in a neutral manner. Talk about the food's color, shape, size, aroma and texture; but not about whether it tastes good. Be patient with your child's investigative habits. Young children often touch or smell new foods, and may even put tiny bits in their mouths and then take them back out again.
Children often need at least 10 exposures to a new food before they accept it, so be persistent.

Try these tips:

1. Start small.

Begin by placing a small portion of the new food on your child's plate next to familiar foods. And remember — new foods will seem more appealing at meals if your child hasn't just finished a snack.

2. Make it fun.

Sometimes children will try a new food if it's fun to eat. For example, serve broccoli with a favorite dip or sauce. Cut foods with solid textures into various shapes with cookie cutters.

3. Involve your child.

At the grocery store, let your child help select new fruits, vegetables, whole grain items and yogurt flavors for the whole family to try. At home, involve your child in food preparation.

4. Be a good example.

Children often mimic their parents. The more frequently you eat a particular food, the more likely your child will be to eventually try it.

* Mixing and unmixing

If you want your child to eat more vegetables, you might add them into familiar foods. For example, you could add broccoli to macaroni and cheese, or mix grated zucchini and carrots into muffins, meatloaf and soups.
In some cases, you may have better success if you "unmix" the food. Many children prefer to eat the ingredients of a salad or sandwich separately.

* Routines are helpful

Young children feel more comfortable with predictable routines. Bedtime routines help children go to sleep when it's time to sleep, and feeding routines help children eat when it's time to eat. Serve meals and snacks at about the same times every day.

Toddlers and preschoolers can be distracted easily. Help them concentrate on eating by turning off the television during meals. Also enforce a rule against bringing reading material or toys to the table.

Don't fall into bad routines, such as bribing your child with food. Withholding dessert sends the message that dessert is the best food. That message may increase your child's desire for sweets above all other foods. You may, unintentionally, be implying that eating healthy foods is an unpleasant experience — one that must be endured if the child wants a reward.

* Picky eating rarely persists
As children mature, they tend to become less picky about food. Still, everyone has food preferences, so no child is going to like everything. Keep things in perspective and try not to make mealtimes a battle of wills between you and your child.

Ref: Mayoclinic.com

Picture courtesy: www.jupitarimages.com

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Four Steps to Avoiding a Deadly Heart Attack

Heart disease is the number-one killer in the developed countries. 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:

* 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).
* Next, measure your hips in inches at the widest area.

* 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).

Ref : Article by Joy Bauer

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The Health Benefits of Wine

Is wine healthy?

In moderation and as part of an overall healthy lifestyle, the short answer is yes! Thanks to its alcohol content and nonalcoholic phytochemicals (naturally occurring plant compounds), wine has been shown to reduce the risk of heart disease and certain cancers and slow the progression of neurological degenerative disorders like Alzheimer's and Parkinson's Disease.

However, the amount of wine you drink matters tremendously. When you drink more than what's recommended, your health benefits are lost and your health risks go up. Here's what's considered safe and effective:

* Men: no more than 2 drinks per day

* Women: no more than 1 drink per day

"One drink" is defined as a 5-ounce glass of red or white wine, 12 ounces of regular beer (1 bottle), or 1.5 ounces of 80-proof distilled spirits.

Here’s what we know about wine's health benefits:

It's been well documented that moderate amounts of alcohol can raise your good cholesterol (HDL-cholesterol) and thin your blood. This is considered one of the primary cardiovascular benefits from wine (red and white), as well as from hard liquor and beer. Nonalcoholic phytochemicals in wine, such as flavanoids and resveratrol, act as antioxidants and prevent molecules known as "free radicals" from causing cellular damage in the body.

Resveratrol has been shown to prevent blood clotting and plaque formation in arteries by altering lipid profiles and plasma viscosity (although some studies focusing on the health benefits of resveratrol involved much greater dosages than you'd find in an average glass of wine). Findings from a recent study suggest that resveratrol can produce potent antithrombotic agents that can potentially improve cardiovascular health and lower the risk for coronary heart disease. In animal studies, resveratrol reduced tumor incidence by affecting one or more stages of cancer development.

Red wine provides much more resveratrol than white. That's because the longer the skin is kept on the grape during the wine making process, the greater the concentration of resveratrol in the wine. In white wine production, the skin is removed before fermentation, giving white wines a lower concentration in resveratrol than red wines. Also, wines made in cooler climates have greater amounts of resveratrol. So red wines from cool climates offer the most benefits.

Ref: Article by Joy Bauer

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Bad or Changed breath

Bad breath or altered breath is our concern at all times. Be it after eating strong spicy foods or before facing any examination or interview, our concern for our breath is always at work. Let's talk about bad or changed breath and the factors that cause them along with a look on what can be done to treat it.

When is bad breath most likely to occur?

Everybody has bad breath from time to time, especially first thing in the morning. You also may have bad breath when you are hungry, when you are dieting, or after eating foods with a strong odor, such as garlic, onions, or pastrami.

What causes bad breath?

Many things can cause bad breath. A major cause is decreased saliva. Saliva has a cleaning action that helps reduce or eliminate bad breath. When saliva decreases, bacteria can grow, causing bad breath.

Bad breath caused by a decrease in saliva may be especially noticeable:

* In the morning.
The flow of saliva almost stops during sleep. The reduced cleaning action of the saliva allows bacteria to grow, causing bad breath.

* When you are hungry.
Bad breath is more common in people who miss meals or are dieting. Chewing food increases saliva in the mouth. When you are not eating, saliva decreases and bacteria growth increases, causing bad breath.

* When you are dehydrated.
When you become dehydrated, you do not produce as much saliva. The reduced cleaning action of the saliva allows bacteria to grow, causing bad breath.

* From diseases that affect the salivary glands, such as Sjögren's syndrome or scleroderma.

* When you are taking certain medicines.

* After drinking alcoholic beverages.

* Other causes of bad or changed breath include:

* Eating foods with a strong odor, such as garlic, onions, or pastrami.

* Smoking or using smokeless (spit) tobacco, such as snuff or chewing tobacco.

* Bacteria and plaque buildup in the mouth from food caught between teeth, dentures, or dental appliances.



* Mouth and throat problems that can cause mouth odor include:

1. Throat or mouth infections, such as strep throat.

2. Dental problems, such as cavities.

3. Gum disease (periodontal disease), which may cause a metallic breath odor.

4. Tonsils with deep tunnels (crypts) that trap food particles.

5. Throat or mouth cancers.

6. Problems in other areas of the body that can cause mouth odor include:

7. Problems with the nose, such as a sinus infection, nasal polyps, or an object in the nose.

8. Diabetes. A symptom of very high blood sugar is a strong, fruity breath odor (similar to nail polish remover or acetone).

9. Digestive system disorders, such as reflux (gastroesophageal reflux disease), bowel problems, or cancer.

10. Human immunodeficiency virus (HIV) infection.

11. Liver disease.

12. Lung problems, such as an infection or cancer.

How is bad breath treated?

To help improve your breath:

* Gargle with water.

* Brush your teeth, tongue, roof of your mouth, and gums at least twice a day with toothpaste.

* Floss your teeth once each day.

* Eat a low-fat diet rich in fruits and vegetables.

* Eat less meat.

* Do not smoke or use other tobacco products, such as snuff or chewing (spit) tobacco.

* Avoid foods and drinks that cause bad breath, such as garlic and alcohol.

* Eat at regular intervals. Dieting or missing meals can decrease saliva and cause bad breath.

* Chew sugar-free gum, suck on sugar-free mints, or drink water, especially if your mouth is dry.

* Try using breath sticks, which contain the ingredients found in a mouthwash and dissolve in your mouth.

* Remove dentures, removable bridges, partial plates, or orthodontic appliances and clean them once each day or as directed by your dentist. Pieces of food and germs can collect on these appliances and cause bad breath.

* Use a mouthwash for temporary relief of bad breath. Swish it around in your mouth for 30 seconds before spitting it out.

* Have regular dental checkups.

* Make an appointment to see an ear, nose, and throat specialist (otolaryngologist) if you have frequent problems with mouth odor.

Ref: Article by Paul Lehnert
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Wisdom Tooth Problems

What are wisdom teeth?

Wisdom teeth are the upper and lower third molars, located at the very back of the mouth. They are called wisdom teeth because usually they come in when a person is between 17 and 21 years or older—old enough to have gained some "wisdom." Wisdom teeth that are healthy and properly positioned do not cause problems.

What causes problems with wisdom teeth?

Wisdom teeth may break partway through your gums, causing a flap of gum tissue to grow over them where food can become trapped and a gum infection can develop. Wisdom teeth can also come in crooked or facing the wrong direction. Or, if your jaw is not large enough to give them room, they may become impacted and unable to break through your gums. You may have trouble properly cleaning around wisdom teeth because they are so far in the back of your mouth and may be crowded.

What are the symptoms of wisdom tooth problems?

Wisdom teeth often cause no symptoms. Symptoms that may mean your wisdom teeth need to be removed include:

* Pain or jaw stiffness near an impacted tooth.
* Pain or irritation from a tooth coming in at an awkward angle and rubbing against your cheek, tongue, or top or bottom of the mouth.
* An infected swelling in the flap of gum tissue that has formed on top of an impacted tooth that has partially broken through the gum.
* Crowding of other teeth.
* Tooth decay or gum disease if there's not enough room to properly care for the wisdom tooth and surrounding teeth.

Most problems with wisdom teeth develop in people between the ages of 15 and 25. Few people older than 30 develop problems that require removal of their wisdom teeth.

How are problems with wisdom teeth diagnosed?

Your dentist will examine your teeth and gums for signs of a wisdom tooth coming through your gum or crowding other teeth. You will have X-rays to find out whether your wisdom teeth are causing problems now or are likely to cause problems in the future.

What is the treatment for wisdom tooth problems?

The most common treatment for wisdom tooth problems is removal (extraction) of the tooth. Experts disagree about whether to remove a wisdom tooth that is not causing symptoms or problems. Oral surgeons generally agree that removing a wisdom tooth is easier in younger people (usually in their early 20s), when the tooth's roots and the jawbone are not completely developed. In the late 20s and older, the jawbone tends to get harder, and healing generally takes longer.

Picture courtesy: www.medem.com

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