Vitamin D

(THP) Vitamin D appears to boost health from head to toe, according to the September issue of Mayo Clinic Health Letter. But, so far, there’s no consensus on what level of vitamin D is optimal for good health.

Recent reports on vitamin D suggest that it offers many benefits, especially for older adults. Findings point to improved balance, reduction in the risk of bone fractures, and better thinking skills such as planning, organizing and abstract thinking. Low levels of vitamin D are associated with diabetes, cardiovascular disease, multiple sclerosis and other autoimmune disorders, infections such as tuberculosis, and periodontal disease. Low vitamin D levels also may affect certain cancers, including colon, breast and prostate cancers.

Vitamin D is the only vitamin that the body can manufacture itself. The only requirement is sunshine, specifically ultraviolet B rays. About 10 to 15 minutes of exposure two to three times a week during nonpeak sun hours is considered adequate. But the sunshine approach doesn’t work for everyone. With age, the body is less efficient at processing vitamin D. Other barriers are darker skin and living in northern climates. Using sunscreen – still recommended to prevent skin cancer – also reduces absorption of ultraviolet B rays.

Food sources are usually an excellent way to obtain vitamins, but choices are limited for vitamin D. Rich sources are fatty fish, fish-liver oils, liver and egg yolks. Milk fortified with vitamin D is another option.

With limited food choices, consumers may opt to rely on vitamin D supplements. The current daily recommended dose of vitamin D for adults 50 and older is 400 to 600 international units (IU). But many researchers believe that a higher amount is warranted because of the many health benefits. The National Osteoporosis Foundation recommends a daily intake of 800 to 1,000 IU per day for adults over age 50. The upper daily limit considered safe for use is 2,000 IU per day, but there’s debate about this level. Very large doses of vitamin D taken over time can cause ill effects, including nausea, vomiting, poor appetite, constipation, weakness and weight loss.

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(Source: Mayo Clinic: Mayo Clinic Health Letter: September 2009)

Author: Leslie Beck

Texans have been proud of native son Lance Armstrong for many years. After first making his name as the world’s top cyclist with seven consecutive victories in the Tour de France, he made an even more indelible mark on the world by launching the LiveStrong Foundation to fight cancer the way Lance Armstrong tackles everything — with full effort, a team of experts and a comprehensive, detail-oriented approach.

Friday is LiveStrong Day, a day set aside for advocacy and education. But cancer prevention can be on the menu every day of the year, with hundreds of recipes developed by health professionals and nutritionists available from several organizations dedicated to cancer prevention.

The American Institute for Cancer Research estimates that one third of the 1.4 million cancers that occur in the United States could be prevented through diet and nutrition. Those prevention tactics include maintaining a healthy weight, staying active and choosing to eat mostly plant foods, limiting red meat and avoiding processed meat.

The institute has such a strong focus on nutrition that it maintains a toll-free nutrition hot line staffed by registered dietitians who specialize in cancer prevention. Calling the hot-line at 800-843-8114 is an option for anyone with questions about healthy foods and making healthier food choices.

While the hot-line can answer specific questions about salt, soy products and other topics, the institute also has been a source for healthy recipes for decades.

Many of the recipes focus on the foods with the largest role in preventing cancer — beans, berries, tomatoes, calciferous and dark leafy vegetables, and whole grains. Other recipes in the institute’s extensive publications offer healthy ways to enjoy other foods, including meat, in tasty recipes.

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The American Cancer Society also develops and publishes recipes with a similar objective, though they tend to, well, sugarcoat the subject a bit.

The organization recently sponsored a cake-baking contest as part of its “More Birthdays” campaign to encourage people to eat healthier as a way to live longer and celebrate more birthdays.

The group’s official birthday cake, “New Red Velvet Cake,” has received mixed reviews, however. Although it achieves its red color with beets instead of food dye, the cake and frosting contain enough sugar to make some nutritionists argue that it’s not much improvement over an occasional small slice of regular birthday cake.

The Cancer Society has published better and healthier recipes in a series of cookbooks that provide simple solutions to the challenges of eating a healthy diet. The latest, “The Great American Eat-Right Cookbook,” offers 140 recipes and even more motivation and encouragement, along with tips on stocking the kitchen for healthy eating and advice on modifying family favorites.

Both the American Cancer Society and American Institute for Cancer Research advocate eating at least five servings of fruits and vegetables each day, so it’s not surprising that most of their recipes incorporate several varieties of produce.

What may be surprising, though, is how enthusiastic even meat-lovers may be about some of the veggie-laden dishes once they try them.

Black Bean And Corn Salad

2 (15-ounce) cans black beans, rinsed and drained 1 cup fresh, frozen, or canned no-salt-added corn, drained 1 tomato, chopped 1 red, yellow, or green bell pepper, seeded and chopped ½ small red onion, chopped 1 jalapeño, seeded and finely chopped 2 tablespoons fresh lime juice 1 tablespoon olive oil 1 teaspoon ground cumin Salt and freshly ground black pepper ¼ cup chopped fresh cilantro

In a bowl, combine black beans, corn, tomato, bell pepper, onion and jalapeño.

In a bowl, combine lime juice, oil, and cumin and drizzle over bean mixture.

Season with salt and pepper and sprinkle with cilantro.

Makes eight servings.

Nutrition information per serving: 125 calories, 2.5 g total fat, 6 g protein

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Greek Chicken With Tomatoes, Peppers, Olives And Feta

4 boneless, skinless chicken breast halves, cut into bite-sized pieces 1/4 cup flour 8 teaspoons Greek seasoning salt, divided 1 teaspoon olive oil 1 large onion, sliced lengthwise 1 green pepper, cored, seeded, and sliced lengthwise into strips 3 Roma tomatoes, cut into eighths, or 1 can tomatoes, drained 3 tablespoons Kalamata olives, chopped 3 tablespoons feta cheese, crumbled

Greek Seasoning Salt 2 teaspoons of garlic salt 2 teaspoons of lemon pepper 2 teaspoons of oregano 2 teaspoons of dried mint

Dredge chicken in flour mixed with 4 teaspoons of Greek seasoning.

Heat oil in a large skillet over medium heat and add chicken, sautéing for 3 to 4 minutes until cooked through. Remove chicken from pan and set aside.

Add onion to skillet and sauté until tender, about 2 minutes. Add bell pepper and cook another 2 minutes.

Return chicken to skillet and cook 1 to 2 minutes, sprinkling with remaining Greek seasoning. Mix in tomatoes.

Remove from heat, transfer to serving dish, and sprinkle with olives and feta cheese.

Serves eight.

Nutrition information per serving: 210 calories; 9.5 g fat

— Recipe from “Celebrate! Healthy Entertaining for Any Occasion,” published by the American Cancer Society

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Tomato And White Bean Soup

1/2 cup chopped onion 1 teaspoon olive oil 1/2 cup thinly sliced celery 1/2 cup thinly sliced carrot 1 teaspoon finely chopped garlic 1 can (28-ounce) diced tomatoes in juice 21/2 cups water 1 teaspoon dried oregano 1 teaspoon dried basil 1/2 teaspoon dried cumin Salt and freshly ground black pepper, to taste 1 can (15-ounce) cannellini or Great Northern beans, rinsed and drained 1 jarred roasted red bell pepper, rinsed, patted dry, coarsely chopped (about 1/2 cup) 1/2 cup cut green beans (optional)

In large saucepan, cook onion and olive oil over low heat until onion begins to color, about 5 minutes.

Add celery, carrot and garlic; cook, stirring, 2 minutes. Add tomatoes, water, oregano, basil and cumin.

Cover and cook over medium heat until vegetables are tender, 5-10 minutes. Season to taste with salt and pepper.

Add cannellini beans, red bell pepper, and green beans, if using.

Cover and cook 10 minutes or until greens beans are tender and flavors are blended. Ladle into bowls and serve.

Tip: For a thicker soup, purée the beans and stir them in.

Makes eight servings.

Nutrition information per serving: 74 calories, <1g total fat (0 g sa turated fat), 14 g carbohydrates, 3 g protein, 3 g dietary fiber, 423 mg sodium

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Turkey And Rice Stuffed Red Peppers

4 medium red bell peppers, tops, ribs and seeds removed 1/2 pound ground turkey breast 1 cup cooked brown rice 1 small onion, finely chopped 1 peeled garlic clove, minced 1/2 cup canned black beans, rinsed and drained 1/2 cup corn fresh, canned or defrosted 1/4 cup finely minced flat-leaf parsley 1 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons grated Parmesan cheese 2 tablespoons breadcrumbs, preferably whole-grain

Preheat the oven to 400 degrees.

Taking care not to make any holes, cut a very thin slice off the bottom of each bell pepper, just enough to help them stand straight and firmly. Set aside.

For the filling, in a large bowl, combine the turkey, rice, onion, garlic, corn, parsley, oregano, salt and pepper. Add beans, mixing in lightly with a fork so beans aren’t mashed. Set aside.

Divide the filling into four portions, packing each pepper with the mixture, mounding any extra at the top. Place stuffed peppers in a baking dish just large enough to hold them. Pour in 1 cup of water.

Cover the dish with foil and bake it in the center of the oven for 40 minutes.

In the meantime, combine cheese with the breadcrumbs in a small bowl.

After 40 minutes of baking, uncover peppers. Sprinkle cheese mixture over top of each pepper.

Continue baking the peppers, uncovered, 15 to 20 minutes or until the peppers are soft when pierced wit h a knife but not collapsing.

Cool just long enough to be able to eat, 10 to 20 minutes, and serve.

Makes four servings.

Nutrition information per serving: 249 calories, 5 g. total fat (2 g. saturated fat), 31 g. carbohydrate, 19 g. protein, 6 g. dietary fiber, 505 mg. sodium

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By Courtney Rubin

Just in case you need another excuse to eat chocolate: It makes doing math easier.

A study at the UK’s Northumbria University found that people given a large amount of flavanols – found in dark chocolate – did mental math more quickly and were less likely to feel tired or mentally drained.

In the study, volunteers first sipped chocolate drinks containing flavanols (part of a group of chemicals called polyphenols, which work by increasing blood to the brain) or a control drink. Then they were given mentally-demanding tasks, such as counting backwards in groups of three from a random number between 800 and 999 generated by a computer. They performed tasks like this for an hour.

The participants who drank the beverages containing either 520 mg or 993 mg of flavanols got a brainpower boost from the chocolate. (The group who drank 993 mg of flavanols didn’t perform significantly better than the 520 mg group, but both groups performed much better than those who imbibed no flavanols at all.)

“The drink rich in cocoa flavanols significantly improved aspects of cognitive performance and levels of fatigue during this mentally-demanding task,” researcher Crystal Haskell of Northumbria’s Brain, Performance and Nutrition Research Centre told the British Psychological Society at its annual meeting.

Dark chocolate has higher quantities of flavanols than plain or milk chocolate. Some bars have as much as 100 mg of the good stuff – not that the scientists are suggesting you eat five!

“We are also going to look at the effect of lower doses of flavanol on the brain,” Emma Wightman, one of the lead researchers, told the UK’s The Telegraph.

The good news: The scientists suggest the chocolate effect could help with any tough (mental) task – not just math.

Northumbria professor David Kennedy, who helped run the study, told the Telegraph: “For things that are difficult to do, mentally demanding things that maybe crop up in your work it could help.”

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(THP) Your doctor can order a host of complex tests to gauge the health of your heart, but I’d like to tell you about three new methods of predicting heart disease that are surprisingly simple and effective. One can be done with your eyes closed—literally. Another can be ordered the next time you have a blood test, and the third involves taking the temperature of your finger. Here’s a rundown of how each one works:

1. The sleep test

Answer this question: Do you feel drowsy during the day? If so, you may be harming your heart. Every extra hour of sleep middle-age adults can add to their nightly average reduces their risk of coronary artery calcification by 33 percent, according to a study reported in the Journal of the American Medical Association. When you’re even a little sleep deprived, your body releases stress hormones that constrict arteries and cause inflammation. If you routinely wake up feeling tired or need an afternoon nap, then you’re probably sleep deprived. Try either changing your sleep habits (darker room, TV off, earplugs) or going to bed 30 minutes earlier until symptoms disappear. If your spouse complains about your snoring or if you often wake up with a headache, get checked for sleep apnea disorder.

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2. The vitamin D test

Low levels of vitamin D, found in nearly 80 percent of U.S. adults, can cause a rise in blood pressure and increased arterial inflammation. Fortunately, it’s easy to test for and remedy any deficiency. Ask your doctor to order a vitamin-D analysis as part of your next blood test. Optimal levels are 30 to 40 ng/mL, but some doctors contend 50-plus ng/mL is even better. If yours is low, get 10 to 15 more minutes of sunlight per day (without sunblock), eat more vitamin D-rich foods (salmon, tuna, fortified orange juice), or take a D supplement (as recommended by your doctor). It’s one of the simplest things you can do to protect your heart.

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3. The finger test

Lining all your blood vessels—even those in your index finger—is a single layer of cells, called the endothelium, that produce chemicals that affect the vessels’ function, causing dilation, constriction, clotting, etc. Negative changes in the endothelium occur years before any other measurable signs of heart trouble appear, so researchers have believed that if the health of the endothelium could be tested, we just might lick heart disease and stroke.

Now we have that test. The one I use, called Vendys, involves attaching a fingertip-temperature detector to your index finger and wrapping a blood-pressure cuff around your arm. As the cuff is inflated, blood flow to the hand decreases and finger temperature drops. After five minutes, the cuff is deflated and blood flow returns. The faster and more completely finger temperature rebounds, the healthier the endothelium.

The great thing about this test is that I can not only assess your vascular health but also partially monitor how well treatment is working. If a patient loses weight, lowers her blood pressure or begins taking medication, I can detect positive changes in her endothelial function almost instantaneously. With other methods—calcium scoring, for instance—I’d be waiting years. Eventually, this finger test could be an invaluable aid for monitoring heart health.

If you’re at risk of heart disease, discuss this and the other tests with your doctor. There’s a good chance that if you pay attention to what they tell you, they’ll help you keep your heart beating stronger, longer.

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Good news for your heart

Arthur Agatston, M.D., an associate professor of medicine at the University of Miami Miller School of Medicine, is the author of The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life. He maintains a cardiology practice and research foundation in Miami Beach, Fla.

by Juledor Corneille

As the year begins to wind down and the Christmas season draws near, many people are beginning to anticipate all of the treats and the food that will be available for the merry season.

On the other hand, some people have placed themselves on diets now, preparing for the amount of food they expect to eat once the Christmas season rolls around.

It’s a dangerous game of see-saw to play when you decide to lose weight, with plans of putting it back on in a few weeks.

Particularly for those who’ve made the commitment to lose a certain amount of weight by the end of the year.

Those who experience road blocks and apparent dead ends will give up way before the holiday season and go back to “the way things were.”

Let’s hope there are some who will stick it out, no matter how hard it may seem.

For those of you who’ve made that commitment (both to yourself and to others) to lose weight and get in shape this year and even for next year, I have some advice for you in this week’s article.

Let me begin by giving you this rule of thumb for losing weight.

Okay, I know you feel that you’ve heard everything and that talk is cheap, but I believe that words mean something and that is why we use them.

So, here we go; the first thing you should bear in mind when it comes to losing weight is that there is a difference between weight loss and fat loss.

When we talk about losing weight, that would consist of fat, muscle and water.

When we talk about fat loss, that’s some thing different all together.

In order to lose fat you have to learn how to manipulate the body to get rid of fat, while holding on to muscle. And that’s the trick most people don’t know.

When you hear someone say that they’ve lost weight, you may be able to notice such a loss in their clothes or in their features.

But what you do not see is the percentage of fat lost or the percentage of muscle that has been maintained.

Once you can lose fat without losing muscle tissue, you’re close to accomplishing your goal of proper weight and fat loss.

Now, there is a lot of talk these days about the use of fat burners.

These supplemental products are helpful for those people who have a hard time with discipline in their eating habits and who may need some assistance in getting rid of that stubborn fat.

But using fat burners should come with knowledge. From how many to take to when to take them can mean success or failure.

The idea of when you should take fat burners is important. It’s all about timing.

When it comes to fat burners the rule of thumb is that you never take them after 4 p.m. in the afternoon. Try to take fat burners early in your day as possible.

Why?

Well, a lot of those products contain caffeine, which is used as a stimulant and everyone knows what caffeine can do to the body.

This is why so many people who take fat burners find it difficult to sleep when night comes.

They take fat burners after 4 p.m. and that caffeine kicks in, leaving them awake all night. It’s all about timing.

While we’re on the topic about timing, let me throw this in – fruits should be eaten at a certain time of the day. You may say, ‘well, I eat a lot of fruits,’ but you may do so at the wrong time of the day.

You may think it’s no big deal, but because fruits contain sugar, eating them in the evening can cause you to put on weight.

It can also cause gas, if that’s all you eat in the evenings. Fruits should be consumed as early in the day as possible, so that the sugar in the fruits will have a chance to be distributed into the blood stream and used as energy throughout the day.

But you would continue your exercise program and eating the right foods to maintain your weight loss.

Most people blame the diet products for causing them to gain the weight back, but it is the foods you went back to that caused you to gain the weight.

Also remember that in any weight loss program, the right amounts of protein should be consumed. Protein builds muscle and muscle burns fat, so as you cut back on carbs and fat, keep a good eye on your protein intake.

You want to look good while losing weight. I’ve seen some people who just cut back on eating, do no exercise and take in very little protein and although they’ve lost weight, they look sick.

You can lose weight and still look healthy, if you follow these simple rules.

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Vitamin A plays an important role in healthy eyesight, healthy skin, our immune system and also in infant growth… in fact it’s invaluable in many different ways!

(THP) In its direct form – retinol – vitamin A is found only in animal-based foods: fish oils, liver, egg yolk and even caviar are all excellent sources of retinol. A well-known antioxidant, it also protects us against cardiovascular disease.

But there is another source of vitamin A, or rather of pro-vitamin A – pro-vitamins are substances that our body is able to transform into vitamins – and this is something you are very familiar with: beta-carotene, which is found in carrots, spinach, sweet potatoes, red peppers and, in particular in lamb’s lettuce. Melon, mango and apricots also contain beta-carotene, as do blueberries and other dark berries such as blackcurrants – in fact allied pilots consumed large quantities of these during the Second World War as, in addition to the benefits mentioned earlier, vitamin A also helps improve night vision.

If you want to know whether you are getting enough vitamin A, check your eyes, skin and teeth. Red eyes, dry skin and fragile tooth enamel can be signs of deficiency, along with recurrent loss of appetite.

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(THP) I have to admit it. When it comes to chocolate, I’m addicted. I don’t know about you, but I never met a chocolate that I didn’t like! Sisters, I am a bona fide chocoholic!

It doesn’t matter whether it’s chocolate in coffee, ice cream or chocolate covered strawberries (ahhhh my favorite!). When chocolate’s involved, it’s all GOOD! Of course, the circumference of my hips just might disagree with the assessment of my taste buds. Nevertheless, it’s an indisputable fact – I love chocolate.

One of the things that I absolutely hate about “diets” is the fact that they almost always restrict the thing that I love the most. How can something that tastes so good possibly be bad for you? I’ve long felt that science would eventually get the “clue” and prove that something as absolutely decadent as chocolate was really was good for us. It looks as if science is finally coming on board!

There has been much discussion in the past few years about the benefits of chocolate to your heart. Chocolates are rich in a substance called flavonoids. Flavonoids possess this really amazing antioxidant power. They are able to not only shield plants from environmental toxins, but repair environmental damage as well.

When we eat plants that are rich in flavonoids, some of the protective antioxidant power extends to us and we benefit as well. Antioxidants are also a line of defense against free radicals and help our body defend against the damage they cause. If we are low on antioxidants, we may see an increase in free radical damage. This damage can lead to increased levels of LDL cholesterol and the formation of plaque in our arteries.

Flavonoids also give cocoa its rather unique taste. Of course, by the time we buy chocolate in the store, the cocoa has been processed extensively. Unfortunately, much of the beneficial flavonoids are lost during the processing. This is particularly true of milk chocolate products. However, chocolate lovers should not despair, as all is not lost. Dark chocolate is our friend! Because dark chocolate has a higher cocoa content, it continues to retain higher levels of flavonoids than milk chocolate even after processing.

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