10 Ways to Get Your Fitness Game Plan Going for the New Year (Or Anytime)!

Are you thinking about it yet? You probably will be soon... once all the eggnog wears off and your holiday hangover starts to give you pangs of guilt.
But fear not. Here are 20 ways to get you started up or back on track to a healthier, fitter lifestyle. Take two Alka-Seltzers and read on:

1. Write Your Goals Down And Be SpecificDon't just write,

"I'm going to lose 20 pounds by summer," or "I'm going to watch what I eat," or "I'm going to start exercising three times a week." You need to have a specific game plan. For example, "I'm going to lose 20 pounds in six months by following the Eat-Clean diet book, doing three spinning classes a week at the gym and hiking on the weekends."

2. Inspire Yourself

Think back to your past successes or greatest achievements. What did you do to accomplish those goals? Everybody has some great achievements. Maybe it was a promotion to higher position, an athletic feat or overcoming a tremendous obstacle in your life. Recall the frame of mind you had then and practice going there when you need to motivate. If mental visualization is difficult, try putting up a picture of yourself from that time and look at it regularly until you get your mojo back!

3. Build Your Confidence Without Breaking Your Stride

It may sound weird, but don't be an overachiever too soon. Make your first set of goals for 2012 easy to achieve. A pole-vaulter doesn't come right out onto the field doing their highest jump, do they? First they set the bar low and then raise it higher and higher after each successful jump. So set the bar low and gradually raise it. You may even feel like you're holding yourself back a little. Believe me, this is much better than doing too much too soon and burning out early -- or worse, getting injured and losing all you've gained. Trust me, I see this all the time in my spinning/indoor cycling classes and boot camps. A newcomer will come in with guns blazing and doesn't heed my warnings of taking it easy at first. By the halfway point (if they make it that far) they're turning red and gasping for air. Rarely will I see that person again.

4. Birds Of A Feather

If your co-workers, friends and spouse are couch potatoes or fast food junkies, it's high time to turn the mirror on yourself. You probably have at least a few unhealthy habits, too. I'm not sending you to a headhunter for a new job or a divorce lawyer for a spouse-ectomy, but you do need to surround yourself with like-minded people. Join a walking club, a recreational hiking group, make some new besties at your favorite gym class or take a healthy food cooking class if you're a kitchen-ista. Be on the lookout for saboteurs lurking in your current network. Those are people who would prefer you not make a healthy lifestyle change because it makes them feel bad about themselves. Be wary of those who try to hold you back from your goals. Sometimes you have to trim the fat a little and do what's best for you.

5. Be A Vain, Selfish Egomaniac

Relax, it sounds worse than it is. Once you start taking the steps towards your health and fitness goals by going to the gym or exercising most days of the week and taking control of what you eat, some people might actually say you're being vain, selfish and all about you. Helloooo??? The problem with being healthier, losing weight and getting fitter is what, exactly? Tell yourself, "Taking better care of myself will ultimately make me a better spouse, parent, friend and worker." Setting goals and working towards them makes you someone people will admire and respect. And, even if ultimately your motivation for getting fitter really is vanity or ego, you know what? People will still admire you for looking great.

6. Mind Your Mindlessness

Keep a simple log or a journal of everything you eat. People tend to eat more than they think and slowly but surely weight -- well, fat actually -- creeps up on you. It's also a fact that most people tend to underestimate how many calories they're consuming. Don't just try to keep track in your mind. You'll spend more time trying to remember every bite you took than it would take to just jot it down. There are great apps available for your iPhone or smart phones too like Livestrong, Calorie Counter, Perfect Diet Tracker, etc. If you tend to be an emotional eater (someone who eats even when they're not hungry or eats when they experience certain feelings), write down what you're feeling when you eat. You'll probably notice a pattern like going after sweet, sugary treats or fattening comfort foods when certain feelings are triggered. Being able to identify this will help you get your bad eating habits under control.

7. Sign Up For An Event Or Lessons

Something that will give you a goal to achieve. Taking dance or tennis lessons or signing up for a charity 5K race will give you incentive to stay on track. Ask a friend or spouse to do it with you. Having a partner to train or practice with will keep you accountable and motivate each other. See #4.

8. Expect The Unexpected

Be a good scout and be prepared for setbacks and mishaps. There are going to be days where you have to work later than you expected and miss your spinning class at the gym. Of course your co-workers will inevitably order pizza or bring in doughnuts when you have a chicken salad and lentil soup waiting at home. Be prepared by keeping healthy snacks in your desk, or know the healthiest options at the pizza place near your office, so you can order that instead of pepperoni. Keep some tennis shoes in your car so you can go for a brisk walk or do some impromptu exercises when your plans to get to the gym get scrubbed.

9. Don't Be Too Proud Or Embarrassed To Ask For Help

... or hire it! If you are fortunate enough to be able to hire a personal trainer and/or nutritionist, by all means do it! If everyone had the ability to design workout programs and diet plans, people like me would be out of work. There are other options too. Sign up for a meal delivery plan -- there are more options now than ever for tasty, healthy food. You'll be surprised at how many are out there once you Google "meals delivered to your home." Not only will all your calories be counted for you, making it much easier to lose weight, but you'll also find yourself with a nice big chunk of extra time. If time or budget are the issues, there is no shortage of great workout DVDs that you can do right at home and are very cost-effective. Many are even on demand through your cable or satellite provider.

10. Treat Yourself The Way You Want Others To Treat You

When I was a kid, my Mom said that this was a teaching of Confucius. Whether it came from Confucius, Buddha, Moses, Charlie Brown or Big Bird, it's a lesson worth taking to heart. You wouldn't berate your best friend or your child or your pet if they slipped up... would you? If you have a bad food or fitness day (or even a bad week), talk to yourself the way you'd want your friends or spouse to talk to you -- with compassion. Tell yourself it's okay, and that even the best of us have slip ups. Put it behind you, let it go just like you did with 2011, and look towards your next meal or next workout. Get back on track! See #1.

5 Excuses That Kill Your Heart...

Common reasons why we ignore heart-healthy advice—and how to get over them...

In nearly 40 years of practicing cardiology, I've heard some pretty extraordinary excuses for not exercising, losing weight, taking medications, or practicing other heart-healthy habits. Although the reasons are often couched in some rather creative language, I've become adept at cutting through the veils of self-deception and steering my patients onto a more healthful path. Here are the five most common excuses I hear in my practice and how I typically respond.

1. "There's nothing I can do to lose weight."
The cardiologist says: In my experience, this is true for only 10 to 15% of people. These are the "fat and fit" who truly are limited by genetics. But for the majority of overweight Americans, significant weight loss is possible. Here's the test: If you've lost weight before, even short-term, you can do it again and keep it off. The key to success is thinking of your new eating plan as a permanent lifestyle change rather than a temporary diet.

2. "But I eat out a lot."
The cardiologist says: I have an overweight, diabetic friend who's a gourmand—he likes to dine out at fancy restaurants almost every night of the week. He recently broke his leg and had to stay home for 6 weeks. Just by cooking for himself, he lost 25 pounds and reversed his diabetes. When you eat in restaurants, you forfeit control of ingredients as well as portion size. Unfortunately, my friend is back to eating out again. I tell him that if his health deteriorates, I'm breaking the other leg.

3. "I don't have time to work out."
The cardiologist says: I used this one a lot myself until I discovered interval training, a technique used by elite athletes that can work for anyone. It has helped me reduce my elliptical trainer workout from 45 to 20 minutes while actually increasing the benefits. Here's what I do:
3-minute warm-up
Ten 60-second intervals ((alternating 30 seconds fast pace with 30 seconds normal pace)
Eight 30-second intervals (alternating15 seconds at an even faster pace with 15 seconds normal pace)
3-minute cool-down
Whatever your activity (walking, treadmill, elliptical machine, biking), try doing intervals. They strengthen your heart and burn more calories and fat than steady-state exercises, and they take less time. A bonus is that this kind of intense activity is good for brain health.

4. "I don't want to take Rx meds."
The cardiologist says: Patients often ask for natural alternatives when prescribed medication—particularly statins, which I believe are heart savers. But many "natural" supplements either are chemically derived or contain chemicals themselves. Plus, there's less quality assurance in the manufacturing of supplements than there is with prescription medications. I've been prescribing statins for 20 years, and their safety record has been consistently impressive. Why experiment with something you saw advertised in a magazine or read about while surfing the Internet? Trust your doctor.

5. "I'm too old to change."
The cardiologist says: Whenever I hear this excuse, I say, "Look around. Why are there so many 70-, 80-, and even 90-year-olds who look and feel so great?" The answer is simple: Because they exercise regularly, eat well, and follow their doctor's advice. They're living proof that simple changes are tremendously and instantly effective. And it's never too late to start.

Fruit juice, is this Soda's Evil Twin?

By Dr. Mercola
Half of the U.S. population over the age of 2 now consumes sugary drinks on a daily basis -- and this figure does not even include 100% fruit juices, flavored milk or sweetened teas, all of which are sugary too, which means the figure is actually even higher.
Many people mistakenly believe that as long as you are drinking fruit juice, it's healthy even though it's sweet, but this is a dangerous misconception that is fueling the rising rates of weight gain, obesity, fatty liver disease, high blood pressure and type 2 diabetes in the United States and other developed nations.
In fact, you are doing your body no favor whatsoever by swapping soda for fruit juice, and as a concise infographic posted by Discovery pointed out, oftentimes fruit drinks are actually worse for your health than soda.

Fruit Juice is NOT a Healthy Beverage
First off, most fruit drinks on the market should be more aptly named flavored sugar-water, because many contain next to no real juice.
If your fruit juice is actually labeled a "fruit drink," "fruit beverage," or "fruit cocktail," it's because it does not contain 100% juice.
In fact, according to the Discovery graphic, on average fruit drinks contain just 10% fruit juice!
And according to the Sugary Drink FACTS report, which was developed to scientifically measure food marketing to youth:
"Some fruit drink packages are covered with images of real fruit, even though these drinks may contain no more than 5 percent real fruit juice. The actual ingredients are water and high-fructose corn syrup, or in some cases "real sugar," such as cane sugar. Examples include: Kool-Aid Jammers, Hawaiian Punch, Capri Sun Orange, and Capri Sun Sunrise (which Capri Sun markets as a breakfast drink).
… Parents believe that full-sugar soda is not a healthy option for their children, but they are under the impression that fruit drinks are healthier. What parents don't realize is that ounce-for-ounce, the fruit drinks are just as high in calories and added sugar as soda."
This is not to say that 100% fruit juices are healthy, although it may provide a source of vitamins and other nutrients if it's freshly squeezed. The real issue here, whether we're talking about fruit juice, fruit drinks, soda or any other sugary beverage is the sugar, and especially the fructose!
One eight-ounce glass of orange juice has about eight full teaspoons of sugar, and at least 50 percent of that sugar is fructose. That's almost as much as a can of soda, which contains approximately 10 teaspoons of sugar. Fruit drinks, on the other hand, will likely contain high-fructose corn syrup, just as soda does. In fact, soda giants like Coca-Cola, Pepsi and Dr. Pepper are actually the parent companies to most sugary drinks on the market, and that includes fruit juices!

Whether it's Fruit Juice or Soda, the Health Damage from Fructose is the Same
Drinking just one eight-ounce glass of orange juice will wallop your system with 25 grams of fructose, which is more than you should have the entire day. Of course, many people, especially kids and teenagers, drink far more sugary fruit drinks in a day than that, and that's just what the beverage companies are banking on.
The problem is that fructose has been identified as one of the primary culprits in the meteoric rise of obesity and related health problems, and while the majority of the problem is caused by the large quantities of high fructose corn syrup added to so many processed foods and sweetened beverages, naturally occurring fructose in large amounts of fruit juice is also a problem.
Around 100 years ago the average American consumed a mere 15 grams of fructose a day, primarily in the form of whole fruit. One hundred years later, one-fourth of Americans are consuming more than 135 grams per day (that's over a quarter of a pound!), largely in the form of soda and other sweetened beverages.
Fructose at 15 grams a day is harmless (unless you suffer from high uric acid levels). However, at nearly 10 times that amount it becomes a major cause of obesity and nearly all chronic degenerative diseases.
The American Beverage Association and other front groups will try to persuade you that fructose in high fructose corn syrup is no worse for you than sugar, but this is not true. ABA also claims there is "no association between high fructose corn syrup and obesity," but a long lineup of scientific studies suggest otherwise.

For example:
Dr. David Ludwig of Boston Children's Hospital did a study of the effects of sugar-sweetened drinks on obesity in children. He found that, for each additional serving of a sugar-sweetened drink, both body mass index and odds of obesity increased.

The Fizzy Drink Study in Christchurch, England explored the effects on obesity when soda machines were removed from schools for one year. In the schools where the machines were removed, obesity stayed constant. In the schools where soda machines remained, obesity rates continued to rise. Remember, fruit drinks often contain the same amount (or more) of sugar and fructose as soda, so it stands to reason that reducing fruit drinks would result in similar trends.

In a 2009 study, 16 volunteers were fed a controlled diet including high levels of fructose. Ten weeks later, the volunteers had produced new fat cells around their hearts, livers and other digestive organs. They also showed signs of food-processing abnormalities linked to diabetes and heart disease. A second group of volunteers who were fed a similar diet, but with glucose replacing fructose, did not have these problems.

Fructose Beats Up Your Liver Just Like Alcohol
Fructose is also a likely culprit behind the millions of U.S. children struggling with non-alcoholic liver disease, which is caused by a build-up of fat within liver cells. Fructose is very hard on your liver, in much the same way as drinking alcohol.
After eating fructose, 100 percent of the metabolic burden rests on your liver—ONLY your liver can break it down. This is much different than consuming glucose, in which your liver has to break down only 20 percent, and the remaining 80 percent is immediately metabolized and used by the rest of the cells in your body.
Fructose is also converted into fat that gets stored in your liver and other tissues as body fat. Part of what makes fructose so bad for your health is that it is metabolized to fat in your body far more rapidly than any other sugar. Under normal circumstances, if you eat 120 calories of fructose, 40 calories are stored as fat. But if you eat the same amount of glucose, only 6 calories gets stored as fat.

Fruit Juice Increases Your Uric Acid Levels, Like Soda Does
Thankfully there is a simple inexpensive test you can use to see if you are consuming too much sugar or fruit.
As it turns out, elevated uric acid levels are a major component of several chronic diseases that have been linked to fructose consumption, such as diabetes and heart disease. Recent research indicates that fructose is the ONLY type of sugar that will raise your uric acid levels, which really strengthens the theory that excessive fructose consumption in sugary drinks is at the very heart of most, if not all, of these diseases.
In fact, it is the specific pathways used to metabolize fructose that generates the production of uric acid (fructose typically generates uric acid within minutes of ingestion). These pathways are entirely different from those used by glucose and other sugars.
I became fully aware of the dramatic and devastating impact fructose has on your uric acid levels when I interviewed Dr. Richard Johnson on this topic last year.
According to Dr. Johnson's research, uric acid appears to take on a lead role in creating health problems when it reaches levels in your body of 5.5 mg per dl or higher. At this level, uric acid is associated with an increased risk for developing high blood pressure, as well as diabetes, obesity and kidney disease.
He believes the ideal range for uric acid lies between 3 to 5.5 mg per dl, and getting your uric acid levels tested can further help you determine just how strict you need to be with limiting your fructose consumption.
On a final note, this is also the reason why drinking sugary drinks, including fruit juice, may significantly increase your risk of gout. In one study, published last year, women who drank 12 ounces or more of orange juice a day doubled their risk of gout, and those who drank just six ounces of juice per day increased their risk by 41 percent. A similar study on men was published in 2008. In that study, men who drank two or more sugary soft drinks a day had an 85 percent higher risk of gout than those who drank less than one a month.
Fruit juice and fructose-rich fruits such as oranges and apples also increased the risk.

Beware: Beverage Companies are Out for Your Kids
As a parent, it's important to talk to your kids not only about the health implications of drinking soda, but also those from drinking all sugary beverages such as fruit juice and fruit drinks. And let your older kids know that they are prime targets for sugary drink marketing tactics.
The Sugary Drink FACTS report revealed some shocking statistics as well as stealthy ways that beverage companies are trying to get your kids hooked on sugary drinks:
Children's exposure to TV ads for sugary drinks from Coca-Cola and Dr Pepper Snapple Group nearly doubled from 2008 to 2010.
MyCokeRewards.com was the most-visited sugary drink company website with 170,000 unique youth visitors per month (42,000 of whom were young children and 129,000 were teens); Capri Sun's website was the second-most viewed site, attracting 35,000 young children and 35,000 teens per month.
Twenty-one sugary drink brands had YouTube channels in 2010 with more than 229 million views by June 2011, including 158 million views for the Red Bull channel alone. Coca-Cola was the most popular of all brands on Facebook, with more than 30 million fans; Red Bull and Monster ranked 5th and 15th, with more than 20 million and 11 million fans, respectively.

There's No Reason to Drink Sugary Fruit Beverages
Many people are now conscious of the health risks of drinking soda. I suggest you add fruit drinks and fruit juice to this category, as they are really one in the same. These types of sugary drinks are a primary source of excessive fructose. Instead, drink plenty of pure water as your primary beverage of choice.
As for fructose, I recommend you get serious about restricting your consumption of fructose to no more than 25 grams per day, with a maximum of 15 grams a day from fresh fruit (not fruit juice). If you're already overweight, or have diabetes, heart disease or cancer, then you're probably better off cutting that down to 10-15 grams per day, fruit included.
I do realize that reducing sugar/fructose in your diet can be tough for some people. After all, sugar is just as addictive as cocaine! But it is possible, and Dr. Johnson provides helpful guidelines for doing so in his book, The Sugar Fix.

Americans Are Fat, And Expected To Get Much Fatter...

In case you haven't noticed, we're fat, and getting fatter.
If Americans stay on this path, 83 percent of men will be overweight or obese by 2020. Women are right behind them, with 72 percent projected to be overweight or obese by then.
The implications go far beyond tight pants and groaning sofas. Obesity is a big risk factor for cardiovascular disease and diabetes.
Imagining an America of overweight, unhealthy people gives public health officials the willies. And it should be frightening to us civilians, too.
The latest numbers come from Mark Huffman, an assistant professor of preventive medicine and cardiology at Northwestern University who presented them at the annual scientific meeting of the American Heart Asssociation this week.
He looked at current rates for cardiovascular risk factors including smoking, lack of exercise, diet, weight, blood pressure and cholesterol. He found that reductions in smoking, high cholesterol and high blood pressure since 1988 have been offset by weight gain, diabetes, and pre-diabetes.
Then he took the increases in weight, diabetes, and prediabetes, and predicted where they would go in the next two decades. That's how he came up with more than three-quarters of Americans becoming overweight.
"It's really striking," Huffman told Shots. "It, gosh, it makes you want to figure out solutions."
That's especially true because we aren't exemplars of healthy living right now. Right now, 32 percent of men and 34 percent of women are obese. Those numbers are projected to rise to 43 and 42 percent in 2020, nudging up toward half of all people.
The number of people who have diabetes or are pre-diabetic is also projected to increase, from 6.3 percent and 37 percent of women to 8.3 percent and 44 percent. Huffman said: "That's more than half of women, if current trends continue. It's not much better for men, as you would imagine."
Clearly we need some help. Just about everybody knows they need to eat well and exercise more, but just knowing that isn't doing the trick.
Doctors often avoid talking with patients about their weight, NPR's Patricia Neighmond reported this week. And patients will quit going to the doctor if they feel they're going to be told they're not doing enough to lose weight.
People need help on the individual level, Huffman says, but changes are also needed that affect large groups of people, like easier access to fresh fruits and vegetables, and more physical education classes in schools. "It's not one versus the other."

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Sugary Drinks Linked to Heart Risks in Women...

2 or More Sugary Drinks a Day Associated With Belly Fat, Heart Disease

Once again, sugar-sweetened beverages are on the firing line. New research shows that two or more sugary drinks a day may increase a woman's waistline and risk of heart disease -- even if she doesn't gain weight.
In a study of more than 4,000 people aged 45 to 84, women who drank at least two sugar-sweetened beverages a day were nearly four times as likely to develop higher than normal levels of blood fats called triglycerides in their blood, compared with women who drank less than one a day.
They were also more likely to pack on belly fat. Belly fat has been linked to a number a health risks, including heart disease and diabetes.
And they were four times more likely to have abnormal blood glucose levels, indicating prediabetes.
The risks were higher even in women of normal weight and women who didn’t gain weight.
Many people assume that drinking a lot of sugary beverages leads to obesity, and that drives up heart risks, says Christina Shay, PhD, an assistant professor at the University of Oklahoma Health Sciences Center in Oklahoma City.
Although that may occur, weight gain doesn't explain the increased risk of heart disease associated with sugary beverages in this study, she tells WebMD.
Shay presented the findings here at the American Heart Association’s (AHA) Scientific Sessions 2011.

Study Doesn't Show Cause and Effect
One in two Americans drinks at least one sugary drink a day, according to the CDC. And one in 20 Americans drinks four or more a day.
In contrast, the AHA recommends that adults and children drink fewer than 450 calories or 36 ounces of sugary drinks per week to prevent heart disease.
"There's a lot of concern," says AHA spokeswoman Alice Lichtenstein, DSc, a nutritionist at Tufts University in Boston.
Although this study does show a link between these heart risk factors and sugary drinks, it’s important to note that the study doesn’t prove that sugar-sweetened beverages cause heart disease.
The American Beverage Association (ABA), which represents the soft drink industry, agrees. In response to the findings, it issued a statement saying, "This type of study cannot show that drinking sugar-sweetened beverages causes increased risk for cardiovascular disease. It simply looks at associations between the two, which could be the result of numerous other ... factors."

Empty Calories
There was no association between drinking sugary drinks and heart disease risk factors in men. That could be because women require fewer calories for metabolism, Shay says. "They may have a greater chance for developing risk factors when a greater chunk of those calories comes from sugar-sweetened drinks."
The bottom line is that sugary drinks are empty calories, says American College of Cardiology vice president John Harold, MD, a heart specialist at the University of California, Los Angeles.
"Cut them out of your diet, and you'll improve your health," he tells WebMD. Harold says he recommends water, bottled or tap, to his patients.

Prediabetes growing to epidemic levels...

Today is World Diabetes Day, and while most physicians will agree that diabetes is on an epidemic level, it's not just diabetes itself that is worrying area doctors.
What is also taking people by surprise is prediabetes.
Prediabetes is a condition in which blood glucose is elevated but is not high enough to be diagnosed as diabetes.
According to Dr. Renu Joshi, chief of endocrinology at PinnacleHealth Endocrinology Associates in Mechanicsburg, someone has prediabetes if their blood sugar level comes back between 100 and 125 in the morning after fasting. Anything above 126 would be diabetes.
Currently, 23 million to 26 million Americans have diabetes. When you look at prediabetes, however, that number jumps to 79 million people.
Joshi says that's one out of every two people more than 65 years of age and another 10 to 20 percent of people less than 65.
"Most people don't know about prediabetes, but a lot of people have it," she said. "It's all about obesity."
Because type 1 diabetes often occurs in children through an inherited risk or because of something triggered by infection or diet, most of the prediabetes cases that are being seen are type 2 diabetes cases.
A number of factors can lead to developing type 2 diabetes, including family history and age, but it's an increase in weight and a decrease in activity level that Joshi feels are the reasons most responsible for the growth in prediabetic cases.
"The bottom line is that it's the patient's responsibility," Joshi said. "It's a what they eat issue, a will power issue and an exercise issue. It's all about watching that plate, in my opinion. All of this wasn't here 25 years ago. It's mainly an environment issue, not a genetic one."
Prevention
Prediabetics may not carry some of the problems that diabetics have, but Joshi added that prediabetics still have the same risk for stroke and heart attack as diabetics, which makes prevention all the more important.
But unlike full-blown diabetes, prediabetics can turn their life around fast enough to prevent ever developing diabetes. While those with diabetes can only hope to control the disease, prediabetics can stop the disease in its tracks and reverse their blood sugar to normal levels.
"Learning that you have prediabetes does not necessarily mean you will develop type 2 diabetes. In fact, it's the first step in preventing type 2 diabetes through changes in healthier eating and regular physical activity," said Cory Erhard, physical director of the Carlisle Family YMCA.
Eating right and exercising more are natural prescriptions for preventing plenty of disorders and quite a few types of cancer, but sometimes it takes a wake-up call to get people to do either to prevent diabetes.
And, unfortunately, the wake-up call for prediabetes is a difficult one to find.
Blood glucose tests are a part of annual physicals, but the tests are also the only way for people to identify that they may have a problem with diabetes. There are no signs or symptoms in prediabetics.
Joshi finds that some of the people she see aren't surprised about their diabetes diagnoses because they are already obese and expect that to be the next step. She noted that it doesn't have to be that way, and she intends to make as many people aware of their options as possible.
"I think everyone knows it's a problem, but it just doesn't get the attention it should," Joshi said. "The more awareness we can give people, the better."
Joshi, who is a part of the Pennsylvania Diabetes Action Partnership, was also asking area businesses to light their buildings blue this week to raise awareness of diabetes as a part of the World Diabetes Day campaign.
Several prominent buildings, including the Empire State Building and the state Capitol, will participate in the campaign.
PinnacleHealth will hold World Diabetes Day education and free screenings at the State Capitol Building today from 11 a.m. to 2 p.m. in the East Wing. There, PinnacleHealth and the state Department of Health will give out free diabetes education and information materials, give diabetes risk assessments and provide free screenings for cholesterol, blood pressure and blood sugar.

The Better Body System Overview...

Low-carb, high-protein eating may curb cancer risk...

Hitherto known mostly as a weight-loss method, low-carb eating may also protect us against cancer. A new study highlights how heavy intakes of sugar and refined carbohydrates typical of the industrialised Western diet could be a factor fueling the worldwide cancer epidemic.

The study, published next month in Cancer Research, indicates that eating a low-carbohydrate, high-protein diet may reduce the risk of cancer and slow the growth of tumors already present.

Although the study was conducted in mice, its authors said the findings are relevant to humans: “The fact that human blood glucose can be significantly reduced with low-carbohydrate diets, and the association of many cancers with high blood glucose levels, suggest that our findings are very relevant to human cancers, particularly cancers that have been associated with higher blood glucose and/or insulin levels, such as pancreatic, breast, colorectal, endometrial and esophageal cancers.”

Cancer cells need significantly more glucose than healthy cells to grow and thrive. Restricting carbohydrate intake can significantly limit blood glucose and insulin, a hormone that is released in response to rising blood glucose and that promotes tumor growth in both humans and mice.

For the study, Gerald Krystal of the British Columbia Cancer Research Centre and his team implanted various strains of mice with human or mouse cancer cells and assigned them to one of two diets. The first diet, a typical Western diet, contained about 55% carbohydrate (mostly sucrose, or table sugar), 23% protein and 22% fat. The second contained 15% carbohydrate (mostly in the form of starches that were about 70% amylose, a more slowly digested sugar typically found in whole grains, legumes, bananas, sweet potatoes, radishes and parsnips), 58% protein and 26% fat.

The low-carb mice exhibited lower blood-glucose and insulin levels and their tumor cells grew consistently slower than in those fed the high-carbohydrate western diet. They also had lower lactate levels – a chemical that fuels cancer growth and metastasis.

In addition, mice genetically predisposed to breast cancer were put on the two diets and almost half of those on the Western diet developed breast cancer within their first year of life while none on the low-carbohydrate, high-protein diet did. Only one mouse on the Western diet reached a normal life span (approximately two years), with 70% dying from cancer. Only 30% of those on the low-carbohydrate diet developed cancer and more than half of them reached or exceeded their normal life span.

In addition to lowering blood glucose levels, a low-carbohydrate, high-protein diet can both boost the immune system’s ability to kill cancer cells and prevent obesity. “Certain amino acids (i.e., arginine and tryptophan) play a very important role in allowing killer T cells to kill tumor cells,” says Krystal.

Moreover, high protein diets lead to more rapid satiety, which reduces obesity. “Obesity has a dramatic effect on cancer incidence, likely, at least in part, by increasing chronic inflammation,” he explains.

All this doesn’t mean we need to banish carbohydrates forever; however, we need to differentiate between less-healthy carbohydrates that cause a sharp increase in blood glucose and healthier carbs with a gentler glycemic impact.

The former include starchy foods like baked goods made with white flour, potatoes and white rice – all of which make up a large proportion of the calories a typical Westerner eats every day.

The latter tend to be unrefined, natural foods such as vegetables, fruits, legumes, nuts or whole grains that are converted more gradually into blood glucose. (Similar to the carbs the healthier mice ate.) These foods also generally contain important anti-cancer plant chemicals; thus they play an important role in an anti-cancer diet. In Zest for Life I recommend that people stick to low-glycemic carbohydrates – especially non-starchy vegetables – and eat protein with every meal to keep blood glucose levels stable.

Does increasing protein intake mean eating more meat? Such a conclusion could be problematic, for red and processed meats are thought to increase the risk of colorectal cancer. (See this post.) My view is that we should eat some high-quality protein at every meal, but should aim to vary its sources as much as possible, alternating between fish, white and occasional red meat, eggs, legumes, nuts and minimally processed soy foods; Dr Krystal uses whey protein isolate powder to boost his protein intake.

It’s worth noting that the low-carb, high-protein diet tested in this study is also low in fat (26%, as compared with around 35% in the traditional Mediterranean diet and 50% in the Atkins diet). While hungry, captive mice will eat this kind of diet, humans struggle to stick to low-carb, low-fat diets for long. (A recent survey found that 80% of Dukan dieters regained the weight they had shed on this low-fat, high-protein regimen within three years.)

“It is likely that we could still attain very beneficial effects if we raised the fat slightly and reduced the protein slightly,” says Dr Krystal. Such a diet (say 20% carbohydrate, 40% fat and 40% protein) would also be easier to maintain than the 15% carb, 25% fat and 60% protein model used in the mouse studies, he says.

Again, the ancestral Mediterranean diet may offer the best solution: it is rich in low-glycemic vegetables and fruits, provides plenty of protein through fish, lean meat, legumes and nuts, offers healthy fats in the form of olive, nut and fish oils and is low in sugar and refined grains.

Best of all, it is simple and tasty, making it a pleasure to follow long-term.

Eating for a Long Life...

Antioxidants and Aging
Eat foods rich in antioxidants to help fight free radicals -- unstable oxygen molecules that contribute to the aging process. Antioxidants can be found in colorful vegetables and fruits like berries, beets, and tomatoes. For a balanced diet and to help you reduce your risk of developing cancer and heart disease, add at least five to nine servings of fruits and vegetables to your diet each day.

The Health Benefits of Olive Oil
Olive oil is a tasty monounsaturated fat that may positively affect memory. A compound in extra-virgin olive oil called oleocanthol is a natural anti-inflammatory and produces effects similar to ibuprofen and other NSAIDs. One study of men showed that olive oil, especially extra-virgin, increased HDL, the good cholesterol that clears fat from blood vessel walls -- a condition known as atherosclerosis.


Benefits of Berries
Berries are a great source of antioxidants. Strawberries, blueberries, and acai berries are just some examples of polyphenol-rich berries. These powerful compounds may help combat cancers and degenerative diseases of the brain. Frozen berries contain polyphenols, too. Check out the grocery store's freezer case and include berries in your diet year-round.

.Why Fish Is Brain Food
Top your salad with tuna or salmon instead of chicken. Fish has been called "brain food" because its fatty acids, DHA and EPA, are important to brain and nervous system development. Eating fish one to two times a week may also lower the risk of dementia. Omega-3 fats found in fatty fish can lower cholesterol and triglycerides. It can also help ease the inflammation that leads to atherosclerosis

Beans for Fiber
Add fiber-rich beans to your diet three to four times a week. Fiber may help lower blood pressure, improve cholesterol, prevent constipation, and help digestion. And because you feel full longer, eating a diet high in fiber can help you lose weight. Top a salad with chickpeas or use beans in place of meat in soups. Beans contain complex carbohydrates to help regulate glucose levels, which is important for people with diabetes.

The Value of Eating Vegetables
Veggies contain fiber, phytonutrients, and loads of vitamins and minerals that may protect you from chronic diseases. Dark, leafy greens contain vitamin K for strong bones. Sweet potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection. In one study, men eating 10 or more servings of tomato products per week saw a 35% decrease in their risk of prostate cancer.

Nutrition in Nuts
Whether eaten whole or ground into paste, nuts are packed with cholesterol-free plant protein and other nutrients. Almonds are rich in vitamin E, which can help lower the risk of stroke for women. Pecans contain antioxidants. The unsaturated fats in walnuts can help reduce LDL and raise HDL cholesterol. But nuts aren't fat-free. One ounce of almonds -- about 24 nuts -- contains 160 calories. So eat nuts in moderation.

What's Good About Dairy
Drinking vitamin D-fortified beverages like milk helps increase calcium absorption. That's especially important for those at risk of osteoporosis or thinning bones. Vitamin D may also help reduce the risk of colon, breast, and prostate cancers. Eat yogurt with live cultures to aid digestion.

Whole-Grain Healthy
Eating whole grains can reduce your risk of certain cancers, type 2 diabetes, and heart disease. Choose whole-grain breads and pastas and brown or wild rice instead of white. Drop barley into soups or add plain oatmeal to meatloaf. Whole grains are minimally processed, so they retain more nutritional value. The fiber in whole grains helps prevent digestive problems such as constipation and diverticular disease.

Lose Weight for Better Health
Keeping off extra weight puts less pressure on your joints, less strain on your heart, and can reduce your risk of certain cancers. It gets tougher to do as metabolism slows and as you lose muscle with age. Select proteins like lean meats, tuna, or beans. Include vegetables, whole grains, and fruits. It takes longer to digest and break down complex carbs, and the added fiber will help you feel fuller.

Maintain a Healthy Weight
Sometimes as people age, it's difficult for them to keep weight on. You may have a harder time recovering from illness or injury if you're underweight. Eat three meals a day, with healthy snacks in between. Try whole milk instead of skim but limit your overall saturated fat to avoid high cholesterol. Eat the most calorie-heavy item in your meal first. If needed, add a meal supplement until you reach your desired weight.

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Get Kids to Eat More Veggies...

A Half Plate of Veggies and Fruit
Anticipating mealtime battles now that the new USDA dietary guidelines suggest half our plates be filled with fruits and vegetables? Getting kids to eat more veggies doesn't have to be a fight. It can feel intimidating, but you can do it, says certified nutritionist Julie Negrin, MS, author of Easy Meals to Cook With Kids. Here are creative ways to introduce and serve vegetables.

Get Kids in the Kitchen
Take them to a farmers market or grocery and have them pick out a veggie. Let them wash, peel, and slice it and help choose how to cook and flavor it. "Get them to touch it and smell it," says Negrin. "Having them see how the food is prepared makes them less intimidated. Having a sense of ownership makes them more likely to eat it."
Offer Veggies With Fave Foods
If your child already likes plain pizza, see if she'll try adding a single veggie topping. Some kids don't like to mix foods -- especially messing with a food they think is already perfect. But some kids will be willing to experiment. Try setting up bowls of veggies for pizza night, taco night, or salad night and let the family go wild. Kids may be tempted by the selection and fun of it being hands-on.
Make Veggies Fun
For a young child, making faces with cut-up veggies may help get them from his plate to his mouth. Calling broccoli "trees" or cauliflower "brains" can make them much less intimidating. Making food mini-sized also can make it more kid-friendly. "Oftentimes, it's the entertainment behind it," says clinical pediatric dietitian Marilyn Tanner-Blasiar, MHS, RD, LD, of St. Louis Children's Hospital. "It's the exploration -- making it fun."
Don't Battle Over Veggies
When you're frustrated that your child won't try a veggie, it can be tempting to get mad or force her to clean her plate. Experts say forcing a child to eat something can cause them to avoid eating it, even as adults. "You never want to force feed because you don’t want it become an emotional drama," says dietician Tanner-Blasiar. "Don’t react one way or another. There are going to be things that they're not going to eat."
Offer 1 New Vegetable, Plus a Familiar 1
Don't overwhelm your child by offering an entire plate filled with foods he doesn't recognize or doesn't like. Ask him to try only 1 new vegetable at a time. Make sure you serve other familiar foods -- hopefully including at least a veggie he already likes. That way you can encourage him to try the new food, but you'll both know he'll have something to eat if he isn't a fan.
Don't Give Up
If you've offered broccoli or spinach to your child several times and she's made a yucky face, don't give up. Kids' tastes change as they grow. They might have to try a new food a dozen times before they like it. "Don't label your kid a picky eater," says nutritionist Negrin. If you do, they may live up to the label. Instead, just try, try again, she says. "Sooner or later, they're going to be bold."
Make Veggie Popsicles and Smoothies
Missy Chase Lapine, author of The Sneaky Chef cookbooks, purees sweet potatoes and carrots, mixes them with plain yogurt and a little orange juice, then freezes them like Popsicles. Try mixing veggies and fruits into smoothies too. Mix up an avocado with plain yogurt and frozen bananas and strawberries for a creamy, healthy treat.
Take Advantage of Peer Pressure
Does your child have a friend who is an adventurous eater? Invite him over for dinner and serve up some new veggies. Peer pressure may work in a good way and your child may be more likely to try a new food if her buddy is bold enough to try it first.
Roast Veggies
Sometimes kids don't like vegetables because they're too mushy or taste too strong. Try roasting them to get a flavor and consistency kids will like. Roasting can make them soft on the inside and crispy on the outside -- like French fries. It also brings out a vegetable's natural sweetness, so they don't taste as intense as they might when they're raw. Try drizzling with olive oil and sprinkling with some parmesan cheese before roasting.
Serve Veggies and Dip
Don't serve up for sour cream or mayo-based dips. But a healthy dip like hummus may make raw vegetables more appealing to kids. Offer an array of baby carrots, snap peas, and other veggies with a bowl of tasty dip. Besides hummus, find a healthy recipe for ranch dressing that substitutes plain, low-fat yogurt instead of mayo. Kids like the act of dipping and they like eating foods with their fingers.
Have Veggies Everywhere
When your child is hungry, if veggies are within reach, she'll be more likely to eat them. Cut up carrots, broccoli, and bell peppers and make sure they're sitting out when you're making dinner. If she asks for a pre-dinner snack, make that her only choice. Always have clean, cut-up veggies sitting up-front in the fridge where they're easy to see when your child is searching for food.
Set a Good Example
It's hard to convince a child to eat Brussels sprouts if you won't go near them. "Parents need to think of themselves as salespeople," says nutritionist Negrin. So eat veggies yourself and make sure your child is watching. If you're not a big vegetable fan, then have grandma or the sitter take on the role of veggie booster. Sometimes kids will listen to other people more than they'll listen to mom and dad.
Sneak Veggies Into Baked Goods
"It eliminates the battle," says Missy Chase Lapine, author of The Sneaky Chef cookbooks. "We have precious time with our kids and I would rather not spend it fighting over broccoli." She makes brownies with pureed spinach, chocolate chip cookies with white beans, and muffins with sweet potatoes and carrots. "Kids are happy. Parents are happy. The body is happy. It's a total win/win."