Probiotics During Pregnancy May Reduce Infants Allergies

By Greg Arnold, DC, CSCS, August 26, 2008, abstracted from “Impact of maternal atopy and probiotic supplementation during pregnancy on infant sensitization: a double-blind placebo-controlled study” in the August 2008 issue of Clinical & Experimental Allergy

The mother’s diet plays a very important role in the health of her newborn baby. Specific nutrients in the mother’s diet known to help infant health include vitamin C1, vitamin E2, vitamin B-33, and calcium4. The health benefits of omega-3 fatty acids for infants include helping improve eye and brain health5, helping maintain a healthy blood pressure6, improving eye-hand coordination7 and even helping with long-term lung health8.

A recent study9 has found that probiotics, suggested in previous research to possibly play a role in pregnancy health10, may also help with infant allergies. These allergies cost our healthcare system $7 billion per year11. In the study, 171 women with newborns12 were given either probiotics containing lactobacillus rhamnosus and Bifidobacterium lactis (1 × 1010 colony forming units each per day) or placebo from the first trimester of pregnancy to the end of exclusive breastfeeding. The researchers collected breast milk immediately after birth to measure for levels of inflammatory proteins that included IFN-gamma, TNF-alpha, IL-10, IL-6, IL-4 and IL-2. They also tested allergy sensitivity in the infants by performing the skin prick test (SPT).

The researchers found there were no significant differences overall in the infants’ risk of allergies between the two groups (29% of probiotic infants vs. 31% of placebo infants). However, a significant risk reduction was seen in infants breastfed for more than 2.5 months by mothers with allergies. Specifically, only 26% of the at-risk infants in the probiotic group were sensitized for allergies while 50% of at-risk infants in the control group were sensitized.

While stating that “probiotics belong among the promising means of combating the allergy epidemic”, the reduced risk of allergies in infants through probiotic supplementation led the researchers to conclude that “the critical period of pregnancy and breastfeeding may be the window of opportunity in allergy prevention.”

Greg Arnold is a Chiropractic Physician practicing in Danville, CA. You can contact Dr. Arnold directly by emailing him at mailto:PitchingDoc@msn.com or visiting his web site at www.CompleteChiropracticHealthcare.com

Reference:

1 Hoppu, U., M. Rinne, et al. (2005). "Vitamin C in breast milk may reduce the risk of atopy in the infant." Eur J Clin Nutr 59(1): 123-8

2 Beyrouty P. Co-consumption of selenium and vitamin E altered the reproductive and developmental toxicity of methylmercury in rats Neurotoxicity and Teratology. Available online 19 January 2006

3 Ieraci A. Nicotinamide Protects against Ethanol-Induced Apoptotic Neurodegeneration in the Developing Mouse Brain. Public Library and Science – Medicine 2006; Volume 3 Issue 4 printed online ahead of print

4 Chan G. Effects of Dietary Calcium Intervention on Adolescent Mothers and Newborns: A Randomized Controlled Trial. Obst Gynecol 2006; 108(3, Part 1):565-571

5 Jacobson JL. Beneficial Effects of a Polyunsaturated Fatty Acid on Infant Development: Evidence from the Inuit of Arctic Quebec. Jou Ped 2008; 152: 356-364.e1

6 Damsgaard CT. Fish Oil Affects Blood Pressure and the Plasma Lipid Profile in Healthy Danish Infants. J. Nutr. 2006;136 94-99

7 Dunstan JA. Cognitive assessment of children at age 2K years after maternal fish oil supplementation in pregnancy: a randomised controlled trial. Arch Dis Child Fetal Neonatal Ed. doi: 10.1136/adc.2006.099085

8 Olsen SF. Fish oil intake compared with olive oil intake in late pregnancy and asthma in the offspring: 16 y of registry-based follow-up from a randomized controlled trial. Am Jou Clin Nutr 2008; 88(1):167-175

9 Huurre A. Impact of maternal atopy and probiotic supplementation during pregnancy on infant sensitization: a double-blind placebo-controlled study. Clin Exp Allergy 2008; 28(8): 1342-1348. Published Online: May 8 2008. DOI:
10.1111/j.1365-2222.2008.03008.x

10 Ponzetto A. Pre-eclampsia is associated with Helicobacter pylori seropositivity in Italy. J Hypert 2006; 24(12): 2445-2449

11 “Allergy Facts and Figures” posted on http://www.aafa.org/display.cfm?id=9&sub=30

12 Piirainen T, Isolauri E, Lagström H, Laitinen K. Impact of dietary counselling on nutrient intake during pregnancy: a prospective cohort study. Br J Nutr 2006; 96:1095–104

Suicide is the second leading cause of death among college students.

Approximately 1,100 U.S. college students take their own lives each year. You can help reduce this number and perhaps even save the life of a friend or classmate.

The best way you can prevent a friend or classmate from taking his or her own life is to know the warning signs and how to respond.

Warning Signs

There is no foolproof way of determining whether a young person is considering suicide, but the following signs could be an indication:

* Sudden worsening in school performance
* Fixation with death or violence
* Unhealthy peer relationships
* Violent mood swings or a sudden change in personality
* Signs of an eating disorder
* Difficulty adjusting to gender identity (if gay, lesbian, bisexual, or transgender)
* Depression (Depression and suicide have many common warning signs. While most depressed people are not suicidal, most suicidal people are depressed. )
* Sadness or anxiety
* Feelings of guilt, helplessness or hopelessness
* Feelings of worthlessness
* Feelings of being out of control
* Trouble eating or sleeping
* Withdrawing from friends and/or social activities
* Loss of interest in hobbies, work, school, etc.
* Increased use of alcohol or drugs
* Anger

Warning Signs of Suicide That Need Immediate Attention

* Talking openly about committing suicide
* Talking indirectly about “wanting out” or “ending it all” and saying such things as:
I wish I were dead.
You will be better off without me.
What’s the point of living?
Soon you won’t have to worry about me.
Who cares if I’m dead, anyway?

* Taking unnecessary or life-threatening risks
* Giving away personal, prized possessions
* Neglecting personal appearance and hygiene
* Obtaining a weapon or other means such as prescription medications to hurt him- or herself.

How to Respond

* Take a suicide threat seriously.
* Talk to your friend, express your concern, and be willing to listen. Having someone to talk to can make a big difference. Be persistent if your friend is reluctant to talk.
* Do not attempt to argue anyone out of suicide. Let the person know you care and understand and that he or she is not alone. Let the person know that depression can be treated and problems solved.
* If your friend tells you he or she has a detailed suicide plan or the means to hurt him- or herself, stay with your friend until he or she will go with you to see a responsible adult who can help.
* If you have talked with a friend or classmate and you think that person is in danger, but the person refuses to get help, talk to a responsible adult who understands young people and can intervene. If your friend refuses to talk with you or you do not know the person well enough to talk personally, seek out a responsible adult who can help.
* Don’t be afraid of being wrong. Even the experts have difficulties determining who is at serious risk of suicide. A friend with problems that may be warning signs for suicide perhaps may not actually be suicidal, but he or she will still need help. You can help by talking to your friend and assisting your friend to find a qualified person who can help solve his or her problems.

Sources: “College Students,” Suicide Prevention Resource Center, www.sprc.org; “For Students,” The Jed Foundation, www.jedfoundation.org; “When You Fear Someone May Take Their Life,” American Foundation for Suicide Prevention, www.afsp.org.

Are you or someone you know…
…experiencing self-destructive feelings?

Talk to a responsible adult, contact your school’s counseling center, or call the National Suicide Prevention Lifeline at (800) 273-TALK (8255). The toll-free hotline is available 24/7. The people who answer the phone will help you.

Pumpkin Fun Facts

Pumpkin (pepon) is a Greek word for “large melon”.
Pumpkins are a fruit.
Pumpkins are a type of squash. They are members of Cucurbita family (cucumbers, zucchini, etc.).
Pumpkins contain potassium and Vitamin A.
Pumpkins are grown on 6 of the 7 continents (not on Antarctica).
Pumpkin flowers are edible.
Pumpkins are 90% water.
Sources: www.cobbranch.com/Pumpkin%20Patch/pumpkinpatch_facts.php; www.pumpkin-patch.com/facts.html

Welcome Brandi!

We are ever so delighted to welcome Brandi Bowman, licensed nutritional consultant, to Triune! Brandi comes to Philadelphia from Florida where she studied a broad range of dietary lifestyles, earning her Bachelor’s degree in Holistic Nutrition from Clayton College of Natural Health. As an introductory offer, she is offering a Complimentary Phone Consultation as well as 50% off your initial consultation. Start that healthy eating diet you have been thinking/talking about for months now! CAll us(215)627-6279.

Check out what Brandi has to say about Nutritional Counseling


Who can benefit from Nutritional Counseling?

Anyone looking for ways to maximize their nutritional intake from the foods they eat and learn about other healthy options. I’d also love to help guide those individuals seeking the best possible diet for stabilizing blood sugar, cholesterol issues, hypertension, diabetes, issues with weight gain/loss, attention and focus issues, candida, anemia, osteoporosis, and other health issues that can benefit from eating and avoiding foods that effect those conditions. (I am not a doctor nor am I claiming to treat or cure these conditions).

There are some very simple, yet not so commonly known healthy eating tips that I’d love to have the chance to share with my clients at Triune. Something as easy as, adding a nutritional supplement or two can really charge up your already healthy diet.


What can I expect at my initial consultation?

During our first visit I will come up with a tailored made list of foods for you to enjoy and those foods that aren’t beneficial for reaching your goals. Let’s come up with the best plan for you to get the most out of your meals and feel great doing it! I’m here to guide you on your path to wellness.


Will changing my eating habits be complicated?

Altering your diet may feel a little strange and adventurous at first. It is my goal to make healthy eating simple and convenient. I find that making healthy living too complicated by over emphasizing reading labels and strictly eating organic tends to sway people from taking the first step towards eating healthy. I understand that living in a city like Philadelphia where we are surrounded by places to enjoy meals out with friends it’s unlikely that we will say NO simply because the kitchen isn’t serving 100% organic foods. I’m also well aware of the high prices of organic produce. Buying organic when possible should also mean buying only what you know you and your family will consume in a few days. This will help minimize waste, cost, and optimize nutrition values in those fruits and vegetables.

Getting a Better Night’s Rest

Sleep is crucial to human health, and particularly a healthy nervous system. Sleep favors muscular and nervous relaxation, while lack of sleep promotes muscular and nervous tension. Sleep deprivation studies on medical students show that even one poor night’s sleep can cause a pattern of tender points similar to that which is seen in patients with fibromyalgia.

Sleep deprivation can lead to chronic drowsiness and inability to concentrate, as well as impairment of memory and physical performance. Perhaps more important is the fact that sleep deprivation can impair the immune system, leading to greater susceptibility to illness. Most people have experienced the onset of the common cold the day after a very late night or restless sleep. Additionally, the only time some of our muscles such as those in our spine can completely relax is during a phase of sleep called “delta sleep.”

“For people suffering from physical ailments, a good night’s rest can definitely speed the healing process,” says Michael Wiles, DC, MEd, dean of the chiropractic program at Northwestern Health Sciences University. “Unfortunately, many people find it difficult to get enough sleep or to sleep well. Sometimes poor habits are the cause of a poor night’s sleep, but other times, it is because people sleep in a posture that puts a strain on their bodies.”

Dr. Wiles offers these guidelines about sleeping positions that are the most comfortable for the spine:

In general, sleep in a position that allows for the three natural and normal spinal curves to be maintained with minimal strain, therefore, the ideal sleeping posture is essentially the fetal position, on your side with your knees drawn up. Often, in this position, people tend to roll forward into a “half-fetal and half-tummy” position. Prevent this by placing a small pillow between the knees or thighs;
Sleeping on the back is also an acceptable position but it is important to place a small pillow under the lower back region in order to support the natural curve in that part of the spine. Failure to do this can result in a restless sleep and a morning back-ache;

An appropriate pillow is essential to a restful sleep. It is very important that your neck and head are supported in a position with little or no distortion. There are many commercially available posture pillows, and it is possible that one of these may fit your head and neck properly. In any case, one pillow is usually sufficient unless you have breathing problems requiring more height. Finally, you cannot support your head and neck without a pillow so make sure that you always use a pillow;

If you are suffering from an acute bout of back pain, sleeping on your back with a cushion under your lower back and one or two pillows under your knees should help you get through the night more comfortably.
Source: Natural News Service, Northwestern Health Sciences University.

Chill Out at Work

Stress Management at Work

Shania Twain sings about her rough day at work, the doctors on E.R. struggle to save a patient, and the married couple in your book are fighting because the husband works too much. Whether you are listening to the radio, watching television, or reading a book, American culture conveys the message loud and clear: People have to work to make a living, and where there is work; there is stress.

Early signs of job stress may be easy to identify with symptoms such as, headaches, sleep disturbances, or even strained relationships outside of work. Chronic health issues may also be connected to job stress. Although this connection can be harder to visualize because chronic diseases take more time to develop, they can be affected by other factors as well. However, evidence linking chronic health problems to job stress is now increasing. The Journal of Occupational and Environmental Medicine states that, health care expenditures are nearly 50% greater for workers who report high levels of stress.

Therefore, it’s important to keep your work stress in check, not only for short-term health but also for your physical, social, emotional, mental, and spiritual wellbeing in the long run.

Source: National Institute for Occupational Safety and Health (NIOSH).

Your Little Athlete and How to Reduce Risk

Youth Fitness / Sports
Millions of children, ages 5 to 15 years, participate in the fun and excitement of sports activities everyday as their parents happily cheer them on in the stands. However, the fun can soon turn to fear and panic when a child is injured. According to the Consumer Product Safety Commission, more than 3.5 million sports-related injuries in children under the age of 15 are treated in hospitals, clinics, and emergency rooms each year. Long after the panic and immediate treatment, are there possible problems that could appear later and what can parents and coaches do to protect their kids?

“Contact sports put young athletes at serious risks for severe injuries and most parents don’t realize that the bones, muscles, tendons, and ligaments in children are still growing, making them more susceptible to injury. Therefore, parents and coaches need to learn ways to decrease their child’s risk,” says Anne Packard Spicer, DC, DACCP, an associate professor at Northwestern Health Sciences University, in Bloomington, Minn. “Parents also need to pay careful attention to their children’s complaints of sports-related aches and pains, because if left untreated, permanent joint damage can occur, hindering their physical growth.”

According to the Centers for Disease Control and Prevention (CDC), 80 percent of sports-related injuries in children result from playing football, basketball, baseball or soccer. Two-thirds of these injuries are soft-tissue injuries, including sprains (tearing of a ligament) and strains (tearing of a muscle or tendon). Only 5 percent of children’s sports injuries involve broken bones.

Seven Tips to Help Prevent Sports Injuries in Young Athletes:

Dr. Packard Spicer offers the following suggestions to help guide young athletes to safety:

Wear protective gear and make sure it fits properly and is sport-appropriate. “Only use equipment specifically designed for the sport your child is playing. I’ve seen some kids wear football cleats for soccer and due to the peg underneath the shoe, they end up tripping,” says Dr. Packard Spicer.
Kids should play by the rules. Not playing by the rules results in fouls and penalties, which increases the likelihood of injury.
Parents and coaches should be aware of the appropriate body mechanics and physiology behind each sport. “It’s key for a coach and for parents to understand what body positions and stretching techniques best protect a player,” says Dr. Packard Spicer. “A classic example of an incorrect technique that can possibly tear ligaments is a hurdle stretch that has kids stand on one leg and reach their other one off to the side. The correct method is to bend the elevated leg and hold it or tuck it close to the back side of the body.”
Don’t play through the pain or with an injury. “It’s important to respect the healing process and to avoiding playing when one has an injury,” says Dr. Packard Spicer. “Also, know your child and the signs that he or she shows when in pain, and instead of telling him to ‘tough it out,’ pull him out of the game to prevent an actual injury.”
Kids need chiropractic adjustments. “Kids as early as age 7 complain of transient back pain. Children, especially those that play sports, need chiropractic adjustments to ensure spinal stability, muscle balance, to improve biomechanics, and to have optimal nerve functioning,” says Dr. Packard Spicer. “Chiropractic adjustments in childhood can help prevent chronic back pain and joint problems in the future. Most people think these type of adjustments are only for adults wanting to relieve back pain, but research shows that children and even infants have been safely adjusted for decades to relieve certain conditions including colics, asthma, and refluxes.”
Good nutrition is important for bone building. “Especially for kids, it is important to eliminate the ‘junk’ food from their diets and to add the necessary fruits and vegetables, calcium, and protein that help build strong bones,” Dr. Packard Spicer.
Warm-up, cool down, and be conscious of your movements.Warm-up and cool down stretches are necessary to prevent muscle spasms and they help promote good body mechanics. “Make sure children don’t rush through stretches and are aware of their motions,” says Dr. Packard Spicer.
Source: Natural News Service, Northwestern Health Sciences University (March 2007)

Are Low Carb Diets Healthy?

Endorsed by celebrities, restaurants and food labels, the low-carb solution is considered by many to be the answer to weight management. Yet, according to Paul Ratté, ND, associate clinic faculty at Northwestern Health Sciences University, low-carb diets are not necessarily healthful, and when used incorrectly, they may do more harm than good.

Low-carb diets become damaging when they are used improperly. While the Atkins Diet may be a short-term solution for weight loss, the danger occurs when it is used in a long-term, or in a “yo-yo” manner. “When used improperly, these diets have repercussions that are detrimental to one’s health,” says Ratté, who practices at the University’s Natural Care Center at Woodwinds in Woodbury.

The concept behind the low-carb diet is rooted in how the body reacts to sugar. Glucose, a common type of carbohydrate, is a sugar that is necessary to brain functioning. When food is consumed, insulin converts blood sugar or glucose, into usable energy. However, when there is too much sugar in the blood, it may damage the body. Excess sugar is therefore converted into fat, a less damaging substance.

“The idea of the low-carb diet is to eliminate carbohydrates like glucose from the diet. This forces the body to enter a state of ketosis, in which fat, rather than glucose, is used as energy,” says Ratté. “Ketosis is a state of stress in which your body believes that it is starving, and must turn to its reserved energy resources. I have no problem with people using ketosis as a springboard into a healthier lifestyle, but more often than not, it is used improperly and we end up manipulating our hormonal and metabolic well-being.”

Low-carb diets, like any diet that prohibits certain foods, lead people to noncompliance. “When you lower the number of carbs, you lower the insulin level, which in turn leads to weight loss. However, if you eliminate carbohydrates completely, people feel deprived.”

Furthermore, these diets ignore the fact that good and bad carbohydrates exist. “The difference between how your body handles processed and non-processed carbohydrates is significant. I suggest that people eat less refined and more whole grains,” says Ratté.

Finally, low-carb diets may have repercussions that affect overall health. “This diet has adverse effects for people who are clinically depressed,” says Ratté. General weakness and skin rashes have also been linked to the diet.

“These diets promote the idea that if you lose weight, you will be healthy. In fact, the reverse of that is true: you have to be healthy to lose weight,” says Ratté, who offers the following healthful advice to those in need of losing weight:

Never skip a meal – skipping meals leads to metabolic imbalances;
Eat all of the time – eat small healthy meals that are high in fiber to maintain metabolism; and
Include carbohydrates, fats and proteins into each meal.
Source: Natural News Service, Northwestern Health Sciences University

Aromatherapy- Oils and their applications

Aromatherapy is the use of essential oils for therapeutic effects. Essential oils have been revered for their fragrance and their restorative effects on the body, mind and spirit for thousands of years. Oils are used in baths, massage, compresses, air diffusion, and inhalation. They are also used as a comforting ritual to reduce stress, enhance relaxation, and relieve anxiety. Aromatherapy may improve your well being, relieve psychosomatic symptoms, and alleviate some emotionally related disorders.

Aromatherapy Treatments

Genuine treatments rely on the use of highly concentrated essential oils extracted from various healing herbs. Although you can pursue treatments under supervision of a certified aromatherapist, many people use the oils as a form of home remedy. Here is a list of a few of the most common aromatherapy treatments:

* Inhalation: For problems with respiration, try adding six to 12 drops of essential oil to a bowl of steaming water. Place a towel over your head, and deeply breathe the scented vapors.
* Diffusion: Aromatherapists often suggest spraying oil-containing compounds into the air. This technique is said to calm the nerves, enhance a feeling of well being, and even to improve respiratory conditions. Add 10 drops of an essence to seven tablespoons of water. Shake the mixture and fill the sprayer.
* Massage: Rubbing aromatic oil into the skin may either be calming or stimulating, depending on the type of oil used. It may be used for muscle sprains or strains and soreness. Most contain five drops of essential oil blended with light base oil.
* Bathing: Use no more than eight drops in a bath. Add the oil to a tub full of water.
* Hot and Cold Compress: For muscle aches or pains, bruises or headaches, add five to 10 drops of oil to approximately four ounces of water. Soak a cloth in the solution and apply to the sore area.

Common Essential Oils and Their Claims

* Lavender: Heals burns and cuts, destroys bacteria, helps alleviate depression, inflammation, spasms, headaches, respiratory allergies, muscle aches, nausea, menstrual cramps, soothes bug bites, and lowers blood pressure.
* Peppermint: Alleviates digestive problems, cleans wounds, decongests the chest, relieves headache, neuralgia, and muscle pain, and is useful for motion sickness.
* Eucalyptus: Lowers fever, clears sinuses, has antibacterial and antiviral properties, and relieves coughs, and is useful for boils and pimples.
* Tea Tree: Fights fungal, yeast and bacterial infections, useful for skin conditions such as acne, insect bites, and burns, helps clear vaginitis, bladder infections and thrush.
* Rosemary: Relieves pain, increases circulation, decongests the chest, relieves pain, indigestion, gas and liver problems, lessens swelling, fights infection, and helps alleviate depression.
* Chamomile: Reduces swelling, treats allergic symptoms, helps relieve stress, insomnia, and depression, and is useful in treating digestive problems.
* Thyme: Lessens laryngitis and coughs, fights bladder and skin infections and pain in the joints.
* Tarragon: Stimulates digestion, calms neural and digestive tracts, and relieves menstrual symptoms and stress.
* Everlasting: Heals scars, reduces swelling after injuries, relieves sunburn, fights infections such as bronchitis and flu, treats pain from arthritis, muscle injuries, and sprains, strains, and tendonitis.

source:nwhealth.edu

pistachios reduce ardiovascular disease risk factors

ORIGINAL RESEARCH COMMUNICATION
Effects of pistachios on cardiovascular disease risk factors and potential mechanisms of action: a dose-response study1,2,3
Sarah K Gebauer1, Sheila G West1, Colin D Kay1, Petar Alaupovic1, Deborah Bagshaw1 and Penny M Kris-Etherton1

1 From Integrative Biosciences (SKG and PMK-E) and the Departments of Nutritional Sciences (CDK, DB, and PMK-E) and Biobehavioral Health (SGW and CDK), Pennsylvania State University; Oklahoma Medical Research Foundation, (PA)

Background:Nut consumption lowers cardiovascular disease (CVD) risk. Studies are lacking about the effects of pistachios, anutrient-dense nut, on CVD risk factors, dose-response relations, and lipid-lowering mechanisms.

Objective:We evaluated the effects of 2 doses of pistachios, added to a lower-fat diet, on lipids and lipoproteins, apolipoprotein(apo)-defined lipoprotein subclasses, and plasma fatty acids. To investigate the mechanisms of action, we measured cholesterylester transfer protein and indexes of plasma stearoyl-CoA desaturase activity (SCD).

Design:In a randomized crossover controlled-feeding study, 28 individuals with LDL cholesterol ≥ 2.86 mmol/L consumed 3 isoenergetic diets for 4 wk each. Baseline measures were assessed after 2 wk of a typical Western diet. The experimental diets included a lower-fat control diet with no pistachios [25% total fat; 8% saturated fatty acids (SFAs), 9% monounsaturated fatty acids (MUFAs), and 5% polyunsaturated fatty acids (PUFAs)], 1 serving/d of a pistachio diet (1 PD; 10% of energy from pistachios; 30% total fat; 8% SFAs, 12% MUFAs, and 6% PUFAs), and 2 servings/d of a pistachio diet (2 PD; 20% of energy from pistachios; 34% total fat; 8% SFAs, 15% MUFAs, and 8% PUFAs).

Results:The 2 PD decreased (P < 0.05 compared with the control diet) total cholesterol (–8%), LDL cholesterol (–11.6%), non-HDL cholesterol (–11%), apo B (–4%), apo B/apo A-I (–4%), and plasma SCD activity (–1%). The 1 PD and 2 PD, respectively, elicited a dose-dependent lowering (P < 0.05) of total cholesterol/HDL cholesterol (–1% and –8%), LDL cholesterol/HDL cholesterol (–3% and –11%), and non-HDL cholesterol/HDL cholesterol (–2% and –10%).

Conclusions:

Inclusion of pistachios in a healthy diet beneficially affects CVD risk factors in a dose-dependent manner, which may reflect effects on SCD.

8 Steps for a Fresh Start this Fall

As the temperature is dropping, and the leaves are becoming vivid shades of oranges, yellows, and reds, you can feel fall in the air. It’s time for renewal, energy, and change! Here are a few small changes that can bring huge results.

1. Bring Beans into Your Diet
You should try to incorporate three cups of beans per week into your diet. Beans add flavor and texture to soups, salads, and casseroles. Beans are high in protein, iron, folic acid, fiber, and potassium.
2. Soothe Stress with Friendship
After a busy summer of vacationing and scheduling, fall is a great time to get in touch and relax with your friends. Make contact with people you care about, or someone you haven’t talked to in awhile. You will feel good, because of the positive emotions that arise. When joy and stress of the day match up, joy always wins.
3. Take Care of those Teeth
To improve your dental health this fall, throw those bad habits out. No more chewing on ice and popcorn kernels.
4. Have Fun with Fitness
Try something less conventional this fall to re-energize your workout like ballroom dancing, yoga, or Tai Chi.
5. Have Your Eyes Checked
Kids usually need a back-to-school vision exam, so schedule yours at that time, too.
6. Know Your Heart Numbers through Prevention
Schedule an appointment with your doctor to get blood pressure, cholesterol, and glucose readings. Knowing your numbers will help you figure out your risk for heart disease.
7. Warm Up With a Glass of Wine
Try a room temperature glass of wine. The warmer drink will take the chill off and the wine (red) has healthy heart benefits. Remember a standard size of wine is just 4 ounces.
8. Synchronize Your Sleep
Manage the demanding fall schedules by synchronizing your internal sleep-wake clock to the outside environment. It is recommended that you go outside within 5 minutes of waking up and exposing yourself to the bright light for 30 minutes. And at night, avoid light within 2 to 3 hours of going to sleep. This will keep you alert in the morning and make you sleepy at night.

Source: WebMD. “8 Fall Steps for Health Living”. http://www.webmd.com/solutions/health-simplified/8-tips.

College Freshman and the 15 pounds they do not have to gain

Weight gain the freshman year of college is common, but it is not unavoidable.

Many college students who were active in sports during high school drop their participation or decrease their frequency of playing sports when they get to college. Although they may walk more to get to class than they did in the past, this exercise does not compare with the hours of intense sports practice they may have previously had each week.

Although calorie burning usually decreases for college freshmen, their calorie intake often increases. Since college students are often up late at night, they may eat the equivalent of one or two additional meals a day. The extra eating seldom comes from balanced food choices. Snack foods, pizza, or submarine sandwiches – higher calorie foods – take the place of low-calorie vegetables and fruits that can fill students up with good nutrition. When students eat on the run throughout the day, they also tend to grab snack foods that provide a lot of calories without long-lasting energy.

And although alcohol may be illegal for most students, it is too often a part of college life. The unhealthy current trend for drinking large amounts can increase calorie consumption drastically.

To control weight and maintain good health and adequate amounts of energy, college freshmen, like everyone else, need to find ways to eat a lowfat, mostly plant-based diet, control portions and exercise daily.

One way college students can reduce the chance of weight gain is to look for healthier options when they’re dining in their school’s cafeteria. They can also carry away fruit from the dining hall to snack on later when hunger strikes.

Source: “Nutrition Wise” by Karen Collins, MS, RD, CDN, American Institute for Cancer Research, www.aicr.org.