Wednesday, December 1, 2010
Fish Benefits May Offset Mercury Fears
It may be a red herring to worry over whether people who eat lots of fish may lose whatever heart benefits they might have gained because of an increased exposure to mercury, a new study shows.
Rich in omega-3 fatty acids, fish is thought to rank high on the list of heart-healthy foods. But it has a potential dark side: Many fish species that wind up on the plate have high levels of mercury, a known neurotoxin.
The scientists studied more than 900 Swedish men and women who answered questionnaires about the amount of fish in their diet. The researchers also analyzed the subjects' red blood cells for levels of mercury and selenium, another element that has been tied to heart health.
Mercury levels in the subjects were generally low by Scandinavian standards, the Swedish team found, but higher than much of the U.S. population. But people whose red blood cells showed elevated amounts of mercury did not have a higher risk of cardiac problems than those whose red cells had less of the toxin.
In other words, "the protective nutrients in fish override any harmful effect of mercury at these low levels of mercury," says Maria Wennberg, a public health researcher at Umea University and a member of the study team.
The American Heart Association recommends that people consume at least two servings of fish a week. Salmon, mackerel, and albacore tuna are particularly high in omega-3 fatty acids.
One expert questioned the findings, which appear in the American Journal of Clinical Nutrition. Dr. David O. Carpenter, director of the Institute for Health and the Environment at the University at Albany, in Rensselaer, N.Y., said the Swedish researchers assumed that the mercury in the subjects' blood cells came from fish.
"That's just not a legitimate conclusion," said Carpenter, who noted that many other sources of environmental mercury, including coal-fired power plants and dental fillings, might account for the presence of the element.
What's more, he said, fish in the Baltic Sea, which borders Sweden, are high in other toxic compounds such as PCBs, which complicates the picture.
"The fact that you don't have a significant effect (on heart risks) with measured levels of omega-3 fatty acids, and no effect of fish consumption, says to me that this study is totally inconclusive," Carpenter said.
The researchers did not call their study the last word on the subject. Although they found no association between the amount of fish the study subjects reported eating every month — or their blood levels of two omega-3 fatty acids — and their risk of heart disease or stroke, that likely reflects the drawbacks of relying on subjects' memory rather than a real effect, they said.
Wennberg cautioned that her study "does not discard the need of restrictions in consumption of fish high in mercury" — species including predators such as perch, shark, swordfish, and halibut.
The FDA, for example, advises women who are pregnant or who might become pregnant to avoid eating shark, swordfish, king mackerel, or tilefish because of their high mercury content. The agency says these women can safely eat one meal a week of albacore tuna, which has more mercury than other types of tuna.
The study did raise one potential red flag: People whose red blood cells had elevated traces of selenium appeared to be at increased risk of sudden cardiac death. The number of such cases was small, however, so the researchers called for more investigation into the possible link.
Rich in omega-3 fatty acids, fish is thought to rank high on the list of heart-healthy foods. But it has a potential dark side: Many fish species that wind up on the plate have high levels of mercury, a known neurotoxin.
The scientists studied more than 900 Swedish men and women who answered questionnaires about the amount of fish in their diet. The researchers also analyzed the subjects' red blood cells for levels of mercury and selenium, another element that has been tied to heart health.
Mercury levels in the subjects were generally low by Scandinavian standards, the Swedish team found, but higher than much of the U.S. population. But people whose red blood cells showed elevated amounts of mercury did not have a higher risk of cardiac problems than those whose red cells had less of the toxin.
In other words, "the protective nutrients in fish override any harmful effect of mercury at these low levels of mercury," says Maria Wennberg, a public health researcher at Umea University and a member of the study team.
The American Heart Association recommends that people consume at least two servings of fish a week. Salmon, mackerel, and albacore tuna are particularly high in omega-3 fatty acids.
One expert questioned the findings, which appear in the American Journal of Clinical Nutrition. Dr. David O. Carpenter, director of the Institute for Health and the Environment at the University at Albany, in Rensselaer, N.Y., said the Swedish researchers assumed that the mercury in the subjects' blood cells came from fish.
"That's just not a legitimate conclusion," said Carpenter, who noted that many other sources of environmental mercury, including coal-fired power plants and dental fillings, might account for the presence of the element.
What's more, he said, fish in the Baltic Sea, which borders Sweden, are high in other toxic compounds such as PCBs, which complicates the picture.
"The fact that you don't have a significant effect (on heart risks) with measured levels of omega-3 fatty acids, and no effect of fish consumption, says to me that this study is totally inconclusive," Carpenter said.
The researchers did not call their study the last word on the subject. Although they found no association between the amount of fish the study subjects reported eating every month — or their blood levels of two omega-3 fatty acids — and their risk of heart disease or stroke, that likely reflects the drawbacks of relying on subjects' memory rather than a real effect, they said.
Wennberg cautioned that her study "does not discard the need of restrictions in consumption of fish high in mercury" — species including predators such as perch, shark, swordfish, and halibut.
The FDA, for example, advises women who are pregnant or who might become pregnant to avoid eating shark, swordfish, king mackerel, or tilefish because of their high mercury content. The agency says these women can safely eat one meal a week of albacore tuna, which has more mercury than other types of tuna.
The study did raise one potential red flag: People whose red blood cells had elevated traces of selenium appeared to be at increased risk of sudden cardiac death. The number of such cases was small, however, so the researchers called for more investigation into the possible link.
3 Shockingly Sugar-Filled Foods
You may think you're being healthy when you buy some of the supermarket staples we're about to mention. Unfortunately, they're all high in hidden sugars that can raise your calorie intake and ruin your diet. Here are three sugar shockers to avoid the next time you go grocery shopping.
1. Canned baked beans: Beans are always healthy, right? Wrong—not when they're drowned in a sugar-filled sauce. One can of beans can have a whopping 24 grams of sugar. Instead, try sweet potatoes—one cup contains less than a gram of sugar.
2. Instant oatmeal: Sure, it's quick and easy and a good source of fiber, but instant oatmeal is also surprisingly high in sugar. The average packet has 13 grams of the sweet stuff! For the benefits of oatmeal without the extra sugar, choose a low-sugar variety, or go for a cup of O's Oat Cereal, which has only one gram of sugar.
3. Tomato soup: Although it seems healthy, half a cup of canned tomato soup may contain 12 grams of sugar if it lists high-fructose corn syrup as one of the ingredients. Instead, try a 98 percent fat-free cream of mushroom soup, which has only one gram of sugar per half cup.
1. Canned baked beans: Beans are always healthy, right? Wrong—not when they're drowned in a sugar-filled sauce. One can of beans can have a whopping 24 grams of sugar. Instead, try sweet potatoes—one cup contains less than a gram of sugar.
2. Instant oatmeal: Sure, it's quick and easy and a good source of fiber, but instant oatmeal is also surprisingly high in sugar. The average packet has 13 grams of the sweet stuff! For the benefits of oatmeal without the extra sugar, choose a low-sugar variety, or go for a cup of O's Oat Cereal, which has only one gram of sugar.
3. Tomato soup: Although it seems healthy, half a cup of canned tomato soup may contain 12 grams of sugar if it lists high-fructose corn syrup as one of the ingredients. Instead, try a 98 percent fat-free cream of mushroom soup, which has only one gram of sugar per half cup.
8 Things You Don’t Tell Your Doc – But Should!
You have no problem telling your doctor about the pain in your right arm. But the pain down there? Forget it – it’ll probably go away. Yet what your physician doesn’t know can hurt you. Find out the top 8 secrets you’re keeping from the doc…
You’re in for your annual physical and the doctor asks, “How often do you eat red meat? Exercise?”
Do you confess to weekly cheeseburgers or bi-monthly gym visits?
“So often, patients don’t talk to their doctors because they’re afraid of the answer or what the physician will think of them,” says was Carolyn Clancy, M.D., a general internist, researcher and director of the federal Agency for Healthcare Research and Quality in Rockville, Md.
What are you keeping from your doctor? And why is it important to mention? We asked physicians what they need to know about their patients. Here are 8 things you should always bring up.
1. You’re taking vitamins, herbs or supplements.
You pop a daily multivitamin, an herbal supplement for sleep and a powder to improve memory. They’re harmless, right?
Not always.
“Supplements [can] cause symptoms and interfere with some medications,” says Nieca Goldberg, M.D., author of Dr. Nieca Goldberg’s Complete Guide to Women’s Health (Ballantine Books) and medical director of New York University’s Women’s Heart Center.
Gingko, for example, can cause [heart] palpitations, she says.
The herb, which many people take to enhance memory, also interacts with blood-pressure medications, dangerously lowering levels.
Calcium, which many women take for bone health, can reduce absorption of antibiotics.
2. There's blood in your stool.
Most of us steer clear of potty talk – even with our doctors. But at every visit, Clancy asks patients if they’ve ever seen blood in their stool. The response is often the same.
"'Why would I look?’” she says.
Because it could save your life. Blood in the stool is a symptom of colorectal cancer, which is curable when caught early.
“People [can] live for years,” Clancy says.
So mention any change in bathroom habits to your doctor, says Renee Scola, M.D., an internist at Northwestern Memorial Hospital in Chicago.
“If you’ve always been regular and suddenly you’re constipated for several weeks, tell your doctor,” she says.
3. You’re depressed.
So you’ve been feeling a little down; it’ll pass, you think. Besides, why bother your doctor with it?
“Some women are embarrassed,” says Ellen L. Poleshuck, Ph.D., a family therapist at the University of Rochester (N.Y.) Medical Center.
Emotions can affect your physical health, and depressed people often feel fatigued, lose their appetite or have stomach aches. If your doctor doesn’t know you’re depressed, you may have to undergo unnecessary tests or medications.
“Primary-care physicians and ob-gyns are trained to assess and treat depression” and prescribe treatment if necessary, Poleshuck says.
If you’re not comfortable mentioning it at the appointment, bring a friend or family member for support.
4. You’re worried about something you read on the Web.
Many women go online first to diagnose health problems. Would your doctor be offended?
Not at all! Most doctors say they like well-informed patients.
“Don’t stop looking for information,” Goldberg advises. Just say, ‘I saw something on the Internet. Do I need to be concerned?’
Also, remember much of what you read online is general.
“Information on the Internet isn't specific to the people reading it” and may not apply to your case, says Goldberg.
5. You don’t eat right and exercise regularly.
That morning donut and coffee ritual? Those couch potato nights? Admit them your doc.
People often lie or omit information because they don't realize how harmful those habits really are, says Clancy.
“That’s why we recommend that overweight people keep a food diary, so they can get a more realistic picture of what they eat in a day,” Clancy says.
Even if weight isn’t an issue, talk to your doctor about your diet. You may not need a major meal overhaul – just a little tweaking.
“Weight is only one aspect of it,” says Lisa Norsen, a Rochester nurse practitioner. Unhealthy eating habits are linked to chronic diseases, such as heart attacks, diabetes and more.
6. You stopped taking your medication.
One of Goldberg’s patients stopped taking her cholesterol medication when a friend on the same drug developed muscle aches.
Unfortunately, the patient didn’t tell Goldberg. So when tests showed higher cholesterol levels, Goldberg called to increase her dosage. That’s when the woman confessed that she had stopped taking the medication.
“Instead of telling the doctor, some patients [act] on their own,” Goldberg says. “That’s one of the most dangerous things you can do.”
The medicine your doctor prescribes is designed to keep you healthy — and the side effects you’ve heard about might be rare or insignificant.
If you’re having problems with medication, ask to be switched to another that won’t affect you the same way.
7. You're not interested in sex lately.
“People are pretty open about their physical complaints, but they’re not so open about sexual issues,” says Judie Brock, certified nurse-midwife at Cooley Dickinson Center for Midwifery Care, in Northampton, Mass.
But women need to talk about emotional and sexual health with their doctor, because it can be a symptom of a physical problem. Loss of desire can signal health issues, such as chronic stress, anxiety, depression or even anorexia. Some pre-menopausal symptoms can also cause sexual problems, such as vaginal dryness.
8. That surgery years ago doesn’t matter.
When you see your doctor, especially for the first time, share the details of your medical history – including the tonsillectomy you had at age 4. Your physician needs background information to diagnose and prescribe the best treatment for you.
Write down your history beforehand, so you don’t forget to mention something important.
How detailed should you be? Tell the doctor about any major illnesses in your immediate family and your previous major illnesses, past surgeries and current conditions. List all medications you’re taking, including vitamins and herbal supplements, along with any adverse reactions you’ve had.
Had any recent X-rays or medical tests? Bring the films or results, if possible.
Besides medical history, jot notes about current symptoms. If you’re having headaches, for example, how often do they occur and at what time of day? How painful are they? What type of pain do they cause – sharp or dull throbbing?
There’s an advantage to being well prepared: You’ll get better treatment.
“If you walk in with a record – even just some notes – and can say ‘I’ve given this some thought,’ you’ll be taken a lot more seriously by the doctor,” Clancy says.
You’re in for your annual physical and the doctor asks, “How often do you eat red meat? Exercise?”
Do you confess to weekly cheeseburgers or bi-monthly gym visits?
“So often, patients don’t talk to their doctors because they’re afraid of the answer or what the physician will think of them,” says was Carolyn Clancy, M.D., a general internist, researcher and director of the federal Agency for Healthcare Research and Quality in Rockville, Md.
What are you keeping from your doctor? And why is it important to mention? We asked physicians what they need to know about their patients. Here are 8 things you should always bring up.
1. You’re taking vitamins, herbs or supplements.
You pop a daily multivitamin, an herbal supplement for sleep and a powder to improve memory. They’re harmless, right?
Not always.
“Supplements [can] cause symptoms and interfere with some medications,” says Nieca Goldberg, M.D., author of Dr. Nieca Goldberg’s Complete Guide to Women’s Health (Ballantine Books) and medical director of New York University’s Women’s Heart Center.
Gingko, for example, can cause [heart] palpitations, she says.
The herb, which many people take to enhance memory, also interacts with blood-pressure medications, dangerously lowering levels.
Calcium, which many women take for bone health, can reduce absorption of antibiotics.
2. There's blood in your stool.
Most of us steer clear of potty talk – even with our doctors. But at every visit, Clancy asks patients if they’ve ever seen blood in their stool. The response is often the same.
"'Why would I look?’” she says.
Because it could save your life. Blood in the stool is a symptom of colorectal cancer, which is curable when caught early.
“People [can] live for years,” Clancy says.
So mention any change in bathroom habits to your doctor, says Renee Scola, M.D., an internist at Northwestern Memorial Hospital in Chicago.
“If you’ve always been regular and suddenly you’re constipated for several weeks, tell your doctor,” she says.
3. You’re depressed.
So you’ve been feeling a little down; it’ll pass, you think. Besides, why bother your doctor with it?
“Some women are embarrassed,” says Ellen L. Poleshuck, Ph.D., a family therapist at the University of Rochester (N.Y.) Medical Center.
Emotions can affect your physical health, and depressed people often feel fatigued, lose their appetite or have stomach aches. If your doctor doesn’t know you’re depressed, you may have to undergo unnecessary tests or medications.
“Primary-care physicians and ob-gyns are trained to assess and treat depression” and prescribe treatment if necessary, Poleshuck says.
If you’re not comfortable mentioning it at the appointment, bring a friend or family member for support.
4. You’re worried about something you read on the Web.
Many women go online first to diagnose health problems. Would your doctor be offended?
Not at all! Most doctors say they like well-informed patients.
“Don’t stop looking for information,” Goldberg advises. Just say, ‘I saw something on the Internet. Do I need to be concerned?’
Also, remember much of what you read online is general.
“Information on the Internet isn't specific to the people reading it” and may not apply to your case, says Goldberg.
5. You don’t eat right and exercise regularly.
That morning donut and coffee ritual? Those couch potato nights? Admit them your doc.
People often lie or omit information because they don't realize how harmful those habits really are, says Clancy.
“That’s why we recommend that overweight people keep a food diary, so they can get a more realistic picture of what they eat in a day,” Clancy says.
Even if weight isn’t an issue, talk to your doctor about your diet. You may not need a major meal overhaul – just a little tweaking.
“Weight is only one aspect of it,” says Lisa Norsen, a Rochester nurse practitioner. Unhealthy eating habits are linked to chronic diseases, such as heart attacks, diabetes and more.
6. You stopped taking your medication.
One of Goldberg’s patients stopped taking her cholesterol medication when a friend on the same drug developed muscle aches.
Unfortunately, the patient didn’t tell Goldberg. So when tests showed higher cholesterol levels, Goldberg called to increase her dosage. That’s when the woman confessed that she had stopped taking the medication.
“Instead of telling the doctor, some patients [act] on their own,” Goldberg says. “That’s one of the most dangerous things you can do.”
The medicine your doctor prescribes is designed to keep you healthy — and the side effects you’ve heard about might be rare or insignificant.
If you’re having problems with medication, ask to be switched to another that won’t affect you the same way.
7. You're not interested in sex lately.
“People are pretty open about their physical complaints, but they’re not so open about sexual issues,” says Judie Brock, certified nurse-midwife at Cooley Dickinson Center for Midwifery Care, in Northampton, Mass.
But women need to talk about emotional and sexual health with their doctor, because it can be a symptom of a physical problem. Loss of desire can signal health issues, such as chronic stress, anxiety, depression or even anorexia. Some pre-menopausal symptoms can also cause sexual problems, such as vaginal dryness.
8. That surgery years ago doesn’t matter.
When you see your doctor, especially for the first time, share the details of your medical history – including the tonsillectomy you had at age 4. Your physician needs background information to diagnose and prescribe the best treatment for you.
Write down your history beforehand, so you don’t forget to mention something important.
How detailed should you be? Tell the doctor about any major illnesses in your immediate family and your previous major illnesses, past surgeries and current conditions. List all medications you’re taking, including vitamins and herbal supplements, along with any adverse reactions you’ve had.
Had any recent X-rays or medical tests? Bring the films or results, if possible.
Besides medical history, jot notes about current symptoms. If you’re having headaches, for example, how often do they occur and at what time of day? How painful are they? What type of pain do they cause – sharp or dull throbbing?
There’s an advantage to being well prepared: You’ll get better treatment.
“If you walk in with a record – even just some notes – and can say ‘I’ve given this some thought,’ you’ll be taken a lot more seriously by the doctor,” Clancy says.
Half of Americans facing diabetes by 2020: report
NEW YORK (Reuters) - More than half of Americans will have diabetes or be prediabetic by 2020 at a cost to the U.S. health care system of $3.35 trillion if current trends go on unabated, according to analysis of a new report released on Tuesday by health insurer UnitedHealth Group Inc.
Diabetes and prediabetes will account for an estimated 10 percent of total health care spending by the end of the decade at an annual cost of almost $500 billion - up from an estimated $194 billion this year, according to the report titled "The United States of Diabetes: Challenges and Opportunities in the Decade Ahead."
The average annual health care costs in 2009 for a person with known diabetes were about $11,700 compared with about $4,400 for non-diabetics, according to new data in the report drawn from 10 million UnitedHealthcare members.
The average annual cost nearly doubles to $20,700 for a person with complications related to diabetes, the report said. Complications related to diabetes can include heart and kidney disease, nerve damage, blindness and circulatory problems that can lead to wounds that will not heal and limb amputations.
Diabetes, which is reaching epidemic proportions and is one of the fastest-growing diseases in the United States, currently affects about 26 million Americans.
Another 67 million Americans are estimated to have prediabetes, which may not have any obvious symptoms. More than 60 million Americans are unaware that they have the condition, according to UnitedHealth.
People with prediabetes have higher than normal blood sugar levels, but not yet high enough to be diagnosed as diabetes. Prediabetics often have other risk factors, such as overweight, high blood pressure and high cholesterol.
The 52-page UnitedHealth report also focuses on the growing obesity epidemic as that condition is a leading cause of diabetes.
The authors of the report contend the skyrocketing cost forecasts are not inevitable, however, if the crisis is tackled aggressively, including early intervention to prevent prediabetes from becoming diabetes.
"Because diabetes follows a progressive course, often starting with obesity and then moving to prediabetes, there are multiple opportunities to intervene early on and prevent this devastating disease before it's too late," Deneen Vojta, senior vice president of the UnitedHealth Center for Health Reform & Modernization, said in a statement.
"What is now needed is concerted, national, multi-stakeholder action," Simon Stevens, chairman of the UnitedHealth Center for Health Reform & Modernization, said in a statement.
"Making a major impact on the prediabetes and diabetes epidemic will require health plans to engage consumers in new ways, while working to scale nationally some of the most promising preventive care models." Stevens added.
If solutions for tackling the epidemic offered in the report were adopted broadly and scaled nationally it could lead to cost savings of up to $250 billion over the next 10 years, according to the UnitedHealth analysis.
Diabetes and prediabetes will account for an estimated 10 percent of total health care spending by the end of the decade at an annual cost of almost $500 billion - up from an estimated $194 billion this year, according to the report titled "The United States of Diabetes: Challenges and Opportunities in the Decade Ahead."
The average annual health care costs in 2009 for a person with known diabetes were about $11,700 compared with about $4,400 for non-diabetics, according to new data in the report drawn from 10 million UnitedHealthcare members.
The average annual cost nearly doubles to $20,700 for a person with complications related to diabetes, the report said. Complications related to diabetes can include heart and kidney disease, nerve damage, blindness and circulatory problems that can lead to wounds that will not heal and limb amputations.
Diabetes, which is reaching epidemic proportions and is one of the fastest-growing diseases in the United States, currently affects about 26 million Americans.
Another 67 million Americans are estimated to have prediabetes, which may not have any obvious symptoms. More than 60 million Americans are unaware that they have the condition, according to UnitedHealth.
People with prediabetes have higher than normal blood sugar levels, but not yet high enough to be diagnosed as diabetes. Prediabetics often have other risk factors, such as overweight, high blood pressure and high cholesterol.
The 52-page UnitedHealth report also focuses on the growing obesity epidemic as that condition is a leading cause of diabetes.
The authors of the report contend the skyrocketing cost forecasts are not inevitable, however, if the crisis is tackled aggressively, including early intervention to prevent prediabetes from becoming diabetes.
"Because diabetes follows a progressive course, often starting with obesity and then moving to prediabetes, there are multiple opportunities to intervene early on and prevent this devastating disease before it's too late," Deneen Vojta, senior vice president of the UnitedHealth Center for Health Reform & Modernization, said in a statement.
"What is now needed is concerted, national, multi-stakeholder action," Simon Stevens, chairman of the UnitedHealth Center for Health Reform & Modernization, said in a statement.
"Making a major impact on the prediabetes and diabetes epidemic will require health plans to engage consumers in new ways, while working to scale nationally some of the most promising preventive care models." Stevens added.
If solutions for tackling the epidemic offered in the report were adopted broadly and scaled nationally it could lead to cost savings of up to $250 billion over the next 10 years, according to the UnitedHealth analysis.
5 Tips for Eating Healthy Through the Holidays
If you are like me, you will be spending 90 percent of your energy from today until January 1 repeating the words "choose the apple ... choose the apple" because you know what processed flour and sugar does to your limbic system. It's not pretty. Which is why I asked Elizabeth Somer, M.A., R.D., author of "Eat Your Way to Happiness," to share with us some tips for healthy eating during the holidays. Here she is!
The holidays are a time of tradition and ritual, the time spent with loved ones, the feelings of connectedness, the memories, the giving, the celebration of the human spirit makes this time of year magical.
The key is to preserve the tradition and avoid the binge. This is the season to splurge - not on endless trays of fudge and cookies, but rather on the real meaning of the holidays - enjoying the company of others. That means putting food in its place. At parties, make food secondary to visiting with new and old friends; circle the room, not the buffet table. Nurture the spirit of giving by planning parties, gifts, and time around loved ones, not around eating. Instead of a sit-down gorge session, appetizer trays the size of the White House Christmas tree, or batches of cookies to feed an army, invite family and friends over at a non-eating time such as mid-afternoon or late evening. Serve a beverage and a few low-calorie snacks to compliment:
When it comes to food, giving into temptation is a sure-fire way to leave you whimpering on the scale or feeling deprived come New Year's Day. Rather than the all-or-nothing approach to the holidays, approach this season well-armed with a specific plan.
1. Sit down with yourself and deciding ahead of time what you will and won't eat. Maybe you'll decide to avoid some items, such as the whipped cream on the pie or the egg nog, while setting a limit on favorite foods. You can have those traditional foods that make the holidays special, like the potato latka or the mincemeat pie at a family get together, just keep the total day around 2,000 calories, rather than blowing out at 4,000 calories. You also can establish a trade-off system where you decide to have three pieces of a co-worker's homemade fudge at the office party this afternoon in exchange for avoiding desserts for the next three days.
2. Keep your eating schedule on track. Many people skip meals in an effort to save calories this time of year. Big mistake. This plan backfires and inevitably increases cravings and lowers resistance later in the day, which can lead to overeating at holiday festivities Instead, keep yourself on schedule by stocking the kitchen with low-fat munchables and eating a nutritious light breakfast and lunch the day of a social event.
3. Remember to eat consciously and only when you're hungry. You'll save 100s of calories if you don't graze unconsciously, eat while cleaning up the kitchen, or nibble while talking. While fatigue, emotions, expectations, and stress are high during the holidays, eating more than you want or need won't bring you closer to a friend, calmer at a party, or more energetic.
4. Be aware of your emotional state when you're eating during the holiday. The holidays bring with them a wealth of emotions, both good and bad, and some people turn to food to sooth their feelings. Family reunions can be a mixture of joy and conflict, expectations for the holidays can lead to disappointments and loneliness, and even the stress of preparing for the holidays can evoke memories that are both sad and happy. Talk through, rather than eat through, those feelings. Often just telling a friend that the holidays are a hard time for you can help relieve the pressure and reduce unwanted eating.
5. Finally, take your time at the buffet table to check out the offerings. Then fill the plate with fresh vegetables, melon slices or other fresh fruit, salads with low-fat dressing, and lean slices of meat. That way you can have small samplings of the higher-fat festive foods, but won't be tempted to overdo it.
Of course, you also need to put this food thing in perspective. The greatest gift at the holidays isn't the buffet table, the fruitcake, or the champagne, it's the conversations, the comraderie, and the laughter enjoyed with friends and family. So when possible, plan parties around holiday activities that nourish your soul and build memories, but that don't call for food, such as carolling, tree trimming get-togethers, skating or sledding, or strolling with friends through the neighborhood to see the decorations.
The holidays are a time of tradition and ritual, the time spent with loved ones, the feelings of connectedness, the memories, the giving, the celebration of the human spirit makes this time of year magical.
The key is to preserve the tradition and avoid the binge. This is the season to splurge - not on endless trays of fudge and cookies, but rather on the real meaning of the holidays - enjoying the company of others. That means putting food in its place. At parties, make food secondary to visiting with new and old friends; circle the room, not the buffet table. Nurture the spirit of giving by planning parties, gifts, and time around loved ones, not around eating. Instead of a sit-down gorge session, appetizer trays the size of the White House Christmas tree, or batches of cookies to feed an army, invite family and friends over at a non-eating time such as mid-afternoon or late evening. Serve a beverage and a few low-calorie snacks to compliment:
When it comes to food, giving into temptation is a sure-fire way to leave you whimpering on the scale or feeling deprived come New Year's Day. Rather than the all-or-nothing approach to the holidays, approach this season well-armed with a specific plan.
1. Sit down with yourself and deciding ahead of time what you will and won't eat. Maybe you'll decide to avoid some items, such as the whipped cream on the pie or the egg nog, while setting a limit on favorite foods. You can have those traditional foods that make the holidays special, like the potato latka or the mincemeat pie at a family get together, just keep the total day around 2,000 calories, rather than blowing out at 4,000 calories. You also can establish a trade-off system where you decide to have three pieces of a co-worker's homemade fudge at the office party this afternoon in exchange for avoiding desserts for the next three days.
2. Keep your eating schedule on track. Many people skip meals in an effort to save calories this time of year. Big mistake. This plan backfires and inevitably increases cravings and lowers resistance later in the day, which can lead to overeating at holiday festivities Instead, keep yourself on schedule by stocking the kitchen with low-fat munchables and eating a nutritious light breakfast and lunch the day of a social event.
3. Remember to eat consciously and only when you're hungry. You'll save 100s of calories if you don't graze unconsciously, eat while cleaning up the kitchen, or nibble while talking. While fatigue, emotions, expectations, and stress are high during the holidays, eating more than you want or need won't bring you closer to a friend, calmer at a party, or more energetic.
4. Be aware of your emotional state when you're eating during the holiday. The holidays bring with them a wealth of emotions, both good and bad, and some people turn to food to sooth their feelings. Family reunions can be a mixture of joy and conflict, expectations for the holidays can lead to disappointments and loneliness, and even the stress of preparing for the holidays can evoke memories that are both sad and happy. Talk through, rather than eat through, those feelings. Often just telling a friend that the holidays are a hard time for you can help relieve the pressure and reduce unwanted eating.
5. Finally, take your time at the buffet table to check out the offerings. Then fill the plate with fresh vegetables, melon slices or other fresh fruit, salads with low-fat dressing, and lean slices of meat. That way you can have small samplings of the higher-fat festive foods, but won't be tempted to overdo it.
Of course, you also need to put this food thing in perspective. The greatest gift at the holidays isn't the buffet table, the fruitcake, or the champagne, it's the conversations, the comraderie, and the laughter enjoyed with friends and family. So when possible, plan parties around holiday activities that nourish your soul and build memories, but that don't call for food, such as carolling, tree trimming get-togethers, skating or sledding, or strolling with friends through the neighborhood to see the decorations.
O’Donnell: Hillary Should Run for President
Delaware Republican Senate candidate Christine O'Donnell isn’t going quietly into the night after her election defeat this month. She has let the nation know that she wants to see Secretary of State Hillary Clinton run for president in 2012, Politico reports.
In an interview on “Good Morning America,” O’Donnell said, “I hope she runs for president. I would love to see her take out Obama in the primary. You know, I would even be tempted to change my registration so that I could vote for her in the Democratic primary."
To be sure, that doesn’t mean O’Donnell wants to see Clinton as our next president. “I love everybody in the Republican side who's even considering throwing their hat in the ring, so I'd be happy with any candidate who gets the Republican nomination," she says. In particular, O’Donnell says she would gladly support ex-Alaska Gov. Sarah Palin, who backed her Senate bid.
In an interview on “Good Morning America,” O’Donnell said, “I hope she runs for president. I would love to see her take out Obama in the primary. You know, I would even be tempted to change my registration so that I could vote for her in the Democratic primary."
To be sure, that doesn’t mean O’Donnell wants to see Clinton as our next president. “I love everybody in the Republican side who's even considering throwing their hat in the ring, so I'd be happy with any candidate who gets the Republican nomination," she says. In particular, O’Donnell says she would gladly support ex-Alaska Gov. Sarah Palin, who backed her Senate bid.
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