First USDA-Certified Organic Infant Formula

If you’ve been waiting for an organic brand of formula to feed to your infant, you won’t have to wait much longer.

Horizon Organic Holding Corporation unveiled the first and only USDA-certified organic infant formula earlier this month. The company, which markets the leading brand of certified organic foods, will make their product available starting this fall. The organic formula will be launched first on the West Coast and will be sold in powder form at natural food stores, specialty retailers and some supermarkets.

Horizon Organic Infant Formula with Iron is produced without the use of antibiotics, growth hormones or pesticides, says the company. The manufacture of the formula is closely monitored to ensure compliance with both the FDA requirements for infant nutrition and the USDA’s organic standards. Horizon Organic is the only current producer of USDA-certified organic lactose, an essential ingredient in milk-based infant formula. (5-27-03)

Early Hospitalization Key to Controlling SARS

The first major epidemiological study about severe acute respiratory syndrome (SARS) has determined that getting infected patients to the hospital for quarantine and treatment as soon as possible is key to controlling the disease and reducing transmission. The study was completed by scientists from the United Kingdom and Hong Kong and appears in The Lancet.

The researchers studied more than 1,400 SARS patients in Hong Kong up to the end of April 2003. They found that public-health interventions (including encouragement to report to a hospital quickly after the onset of symptoms, tracing of contacts of SARS cases and restriction of travel for those contacts) led to a substantial drop in confirmed SARS cases by the end of their study.

The average time between infection and the onset of symptoms for SARS is about six and a half days. The average time from the onset of symptoms to hospitalization for the patients in this study was three to five days, with longer periods reported earlier in the epidemic before public-health interventions were stressed. Of those admitted to the hospital for SARS, the fatality rate for patients 60 and older was much higher than those younger than 60.

The authors of the study say that improved communication about the risk involved with contracting SARS will potentially lead to an increase in early reporting of symptoms and improvement in the reduction and prevention of transmission. (5-27-03)

Contaminated Fish Could Influence the Sex of Your Baby

A new study suggests that women exposed to certain man-made chemicals have a lesser chance of giving birth to boys. The research, reported in the journal Environmental Health: A Global Access Science Source, adds to other studies that say that environmental pollution could be one reason for the changes in proportion of male births around the world.

Polychlorinated biphenyls (PCBs) are man-made chemicals that were used for coolants and lubricants. Production has been banned in the United States for more than 20 years because of concerns of its effects on health and the environment. However, levels of PCBs still show up in the environment, especially in the Great Lakes. Contamination from PCBs shows up in the fatty tissues of fish, particularly the bigger fish caught by sport fishermen.

Researchers from the Harvard School of Public Health and the Wisconsin Department of Health and Family Services gathered information on fish consumption and took blood samples from mothers and fathers in the Great Lakes region. Comparing levels of PCBs in the blood samples of their subjects with the gender of their children enabled the researchers to show whether PCBs had an effect on gender outcome.

The results show a clear connection between high levels of PCBs in the blood of women and a decline in their chances of conceiving a boy. (5-20-03)

Orange Juice Offers the Same Health Benefits – Fresh or Not

Is fresh OJ better than pasteurized OJ? That's what one set of researchers set out to answer.

For the study, researchers from the Department of Plant Foods Science and Technology, Consejo Superior de Investigaciones Científicas, Madrid, studied the juice from three different types of commercial orange juices, with shelf lives varying up to one year, and compared them to freshly squeezed juice.

They found that consumers paying a premium for fresh orange juice may be wasting their money, as the pasteurized juices had the same antioxidant capacity as freshly squeezed ones.

“The partially pasteurized juices were shown to contain the same levels of bioactive compounds as the fresh juices,” says Dr. Cano who led the study. “Some industry publicists claim that their processing methods make their juices healthier, but this study demonstrates that all juices have the same nutritional and health-related characteristics.” (5-06-03)

Nix the Snacks on Family Road Trips

Using snacks in the car as a source of entertainment for your kids could be sending them the wrong message, say dieticians and experts. "Using food to keep your kids occupied encourages them to eat when not hungry, a habit that can contribute to weight problems later in life," says Joan Carter, an instructor of pediatrics at Baylor College of Medicine.

It’s a common defense against boredom. Parents give their children snacks when they start whining or getting restless in the car. This practice, though, can send kids the message that snacking is a good way to occupy their time. Instead of snacks, pack games, books and other activities to help children pass the time.

On trips that are less than two hours, Carter says all you need in the car is water. For longer trips, she suggests stopping every few hours for snacks and playtime. "Find a park or rest stop where there's a place to eat a snack and run around for a few minutes," she says. "Get the kids moving a little bit, and let them burn off some energy."

When you don’t have time for a snack and play pit stop, pack bite-size sandwiches and healthy snacks such as trail mix, sliced fruit and string cheese to eat in the car, says Carter. Don’t offer any food that could pose a choking hazard to a child if you had to slam on the brakes. "An easy rule is if you wouldn't let a kid run with it in his mouth, don't let him eat it in the car," says Carter. (5-13-03)

New Pilates Kit Tailored for Men, Women on the Go

Are you a fan of Pilates, but can't remember your workout video when you're away from home? Brooke Siler, author of The Pilates Body and certified Pilates trainer to many celebrities including Madonna, Sarah Ferguson, Liv Tyler and more, has released a new, easily-portable exercise program.

The Pilates Body Kit – which includes two 70-minute compact discs, 70 full-color flash cards, a workbook and a 20-week journal – is available this month. The two compact discs are broken down into eight sections with individualized instruction and classes. The flash cards show each pose along with illustrations that highlight tips on technique, breathing instruction and the most important ways to protect your back and neck. The workbook contains important tips, background information and a record-keeping section to track progress.

"The Pilates Body Kit is unique because it is segmented to allow for all levels to benefit from the work," says Siler. "I created this kit so that I might be able to act as a personal coach for those working out at home and/or traveling."

For more information about Siler, log on to www.reabnyc.com. (5-06-03)

Orange Juice Offers the Same Health Benefits – Fresh or Not

Is fresh OJ better than pasteurized OJ? That's what one set of researchers set out to answer.

For the study, researchers from the Department of Plant Foods Science and Technology, Consejo Superior de Investigaciones Científicas, Madrid, studied the juice from three different types of commercial orange juices, with shelf lives varying up to one year, and compared them to freshly squeezed juice.

They found that consumers paying a premium for fresh orange juice may be wasting their money, as the pasteurized juices had the same antioxidant capacity as freshly squeezed ones.

“The partially pasteurized juices were shown to contain the same levels of bioactive compounds as the fresh juices,” says Dr. Cano who led the study. “Some industry publicists claim that their processing methods make their juices healthier, but this study demonstrates that all juices have the same nutritional and health-related characteristics.” (5-06-03)

Study of Sheep Finds Undernourishment of Mother Leads to Preterm Birth

Even modest restrictions in maternal nutrition around the time of conception can lead to premature births and long-term adverse health effects for offspring, according to new research.

In a study of sheep, researchers divided them into two groups: one which was fully nourished prior to mating and during the entire gestational period and one which was underfed and maternal body weights were reduced 60 days prior to mating and for an additional 30 days after conception.

The researchers found that even after nutrition was returned to normal, fetuses of undernourished ewes had accelerated maturation of their adrenal glands, prompting their premature delivery by about one week, on average. In some cases, the ewes delivered as much as 15 to 20 days early.

The researchers were surprised to find, however, that the undernourishment of ewes did not create growth restrictions in the offspring. Lambs delivered early by underfed mothers were the appropriate weight and size for their gestational development, although naturally smaller than full-term lambs.

While preterm birth is a problem throughout the world, the researchers note that the incidence of preterm birth in affluent Western societies has increased over the past decade and remains the No. 1 cause of perinatal illness and death. They suggests the problem may have to do with women who diet prior to pregnancy for fear they'll be unable to shed the excess weight afterward.

"Women need to think about proper diet and food intake before they even know they're pregnant, because proper nutrition after pregnancy may not compensate for the lack of it beforehand. Even a modest restriction around the time of conception could have far-reaching consequences," says Dr. John Challis, professor of medicine and physiology at the University of Toronto and one of the study authors. (4-29-03)

Weight Loss Medication Helps Obese Teens Take off the Pounds

Could medication help your overweight teen slim down? A new study of an FDA approved weight loss medication, sibutramine (brand name Meridia), has found that it can indeed help adolescents lose weight. Sibutramine works by increasing the levels of two neurotransmitters in the brain which affect appetite.

Researchers at the Weight and Eating Disorders Program of the University of Pennsylvania School of Medicine studied more than 80 teens between the ages of 13 and 18 who had an average body weight of 228 pounds.

They found that those who were treated for six months by behavior modification combined with sibutramine lost more than twice as much weight as those who received behavior modification plus placebo (sugar pill). Those receiving sibutramine also reported greater reductions in hunger.

Weight loss also was associated with improvements in insulin levels. A significant number of adolescents treated by sibutramine experienced increased blood pressure or pulse rate, which required reductions in the dose of medication.

“Adolescent obesity is becoming a national public health problem. The addition of sibutramine to a comprehensive behavioral program induced significantly more weight loss than did the behavioral program and placebo, “ says Dr. Robert Berkowitz, associate professor of psychiatry. "Further, during the second six months of the study, the teens who continued to receive both behavior modification and medication kept their weight off.”

The study appears in a recent issue of the Journal of the American Medical Association. (4-29-03)

Study Finds Exercise, Screening, Body Weight May Stop Prostate Cancer From Progressing

Based on a large study of prostate cancer patients, researchers are finding that maintaining a normal body mass index, frequent physical activity and screening before diagnosis appear to be important in stopping prostate cancer from progressing.

The study, conducted by researchers at the University of Texas M. D. Anderson Cancer Center, surveyed more than 1000 men with localized prostate cancer about their lifestyle over a six-year period. They were then assigned to different groups according to the likelihood that their cancer would progress.

The researchers found that patients with a high-risk of progression were significantly more likely to be obese, to exercise less than twice a week and not to have had prior annual prostate cancer screenings. Those with the lowest risk kept their body weight down, exercised regularly and had routine screenings.

Although researchers say their conclusions are preliminary and that their findings need further validation with a follow-up study, the study is among the first to attempt to quantify the predictive risk that lifestyle factors have on whether or not prostate cancer will recur in patients who have been treated. (4-29-03)

Study Finds Yogurt Helps Burn Fat

If you're looking to drop a few pounds before swimsuit season, you might want to consider adding yogurt to your diet. New research presented at the recent Experimental Biology conference suggests eating yogurt may help the body burn more fat.

The new study, presented by Michael Zemel, Ph.D., professor of nutrition at the University of Tennessee, examined the impact of adding yogurt to a reduced-calorie diet on 34 healthy obese adults who were randomly assigned to one of two diet groups.

The Yoplait Light group consumed about 1,100 milligrams of calcium each day, which included three servings of Yoplait Light yogurt. The other low-calcium control group consumed only about 500 milligrams of calcium, or the amount that's typical of the American diet, which is chronically low in calcium.

Researchers found that individuals who included Yoplait Light as part of their weight loss plan lost significantly more weight compared to others who simply reduced calories. The yogurt eaters lost 22 percent more weight, 61 percent more body fat and 81 percent more trunkal (stomach) fat during the 12-week study.

The participants who included Yoplait Light in their diets also lost 81 percent more fat in the stomach area, which is the most dangerous type of fat.

"The moral of the calcium story is to not dump dairy when you're dieting," says Zemel. "Not only is it critical to keep your calcium levels high so you won't lose bone density, it will also help you maintain your muscle mass and increase your fat loss. A diet rich in low-fat dairy foods, like yogurt, can help make your weight loss efforts easier."

Zemel recommends three servings of dairy foods a day, particularly fat free and low-fat choices. (4-29-03)

Study Shows Obesity Impacts Men's Cognitive Abilities

Apparently obesity is not just unhealthy for men – a new study finds it also affects their brain functioning.

In a study appearing in the February issue of the International Journal of Obesity using participants of the Framingham Heart Study, researchers examined more than 1500 men and women by subjecting them to a variety of tests to measure cognitive performance, such as learning, memory, executive functioning and abstract reasoning.

Researchers found that obesity and hypertension had a negative effect on men's brain functioning, but not women's. (4-22-03)

Attitude, Intention Key to Exercise in Pregnant Women

Attitude and intention are the two most important factors in pregnant women's decisions about exercising, according to exercise psychologists at Penn State and the University of Florida.

"A pregnant woman's attitude toward exercise influences her intention to exercise," says Dr. Danielle Symons Downs, assistant professor of kinesiology at Penn State. "Her intention to exercise is the strongest determinant of her actual exercise behavior," she told attendees at the recent American Alliance for Health, Physical Education, Recreation and Dance meeting today in Philadelphia.

Dr. Downs and Dr. Heather A. Hausenblas, assistant professor of exercise and sports science at the University of Florida, are conducting a longitudinal study of pregnant women. They are looking at how attitudes, intentions and behavior change throughout pregnancy.

"Pregnancy is an important time in a woman's life that may place her at greater risk for decreased physical activity," says Dr. Downs, who runs Penn State's Exercise Psychology Laboratory. "In fact, nearly 60 percent of women are sedentary during their pregnancy."

However, most medical professionals believe that exercise during pregnancy improves health and general well-being. In order to convince pregnant women to exercise, the researchers need to know pregnant women's attitudes and beliefs on exercise.

"We do not know if some women are afraid exercise will harm the baby, that it will cause miscarriages or if cultural prohibitions against exercising while pregnant exist," says Dr. Downs.

Pregnant women are a major unresearched population. While gestational physiology is well studied, the psychology of pregnancy – why pregnant women do or do not do something – is an unexplored area. Partly, this is because the studies are difficult to do, requiring access to physicians' offices and cooperation of the patients.

The researchers worked with Women's Center of North Florida Regional Hospital in Gainesville, Fla., a clinic that sees 20 to 30 pregnant women a week. Of a potential population of 300 women, 130 chose to participate in the study. By the second/third trimesters, the study group was down to 89.

The women received mail questionnaires during their second trimester and again in their third trimester to gauge how their attitude and intention influenced behavior. The researchers found that "women's attitude about exercise – that it improves overall health and mood – most strongly determined their exercise intention, followed by the control over the factors obstructing their exercise – vomiting, nausea, fatigue."

In the second and third trimesters, women who had positive attitudes toward exercise believed that it improved physical condition, decreased discomfort, improved self-esteem and provided more energy. Preliminary information from the postpartum portion of the study suggests that beliefs change to focus on weight loss and feeling better about themselves. The postpartum study will follow women from one or two weeks to a year after they give birth.

Many barriers to exercise during pregnancy are physical limitations, while postpartum barriers include a combination of exhaustion and lack of time. (4-22-03)

Researchers Review Safety, Efficacy of Popular Low-Carb Diets

Does the Atkins diet really work, and is it safe? That's what doctors at Yale University and Stanford University set out to find in a new study appearing in the Journal of the American Medical Association.

Researchers analyzed more than 100 studies conducted on low-carbohydrate diets since 1966. The studies, however, did not involve participants with a mean age older than 53, and none lasted longer than 90 days.

Researchers found that people on diets of 60 or fewer grams of carbohydrates a day (a threshold used in some of the popular low-carbohydrate diets) did lose weight. But the weight loss was associated with restriction of caloric intake and longer diet duration, not with reduced carbohydrate intake. It also found that the greatest weight loss occurred among those participants on diets with the highest baseline weight and lowest caloric content.

"The findings suggest that if you want to lose weight, you should eat fewer calories and do so over a long time period," says author Dr. Dena Bravata, social science research associate at Stanford's Center for Primary Care and Outcomes Research.

The researchers found no significant adverse effects on cholesterol, glucose, insulin and blood pressure levels among participants on the diets. But, Bravata stresses, the adverse effects may not have shown up within the short period of the studies.

Overall, the authors concluded there is insufficient evidence overall to make recommendations for or against using the diets. (4-15-03)

Low-Carbohydrate, High-Protein Diets May Set Stage for Kidney Stones, Bone Loss

The popular weight loss diets that are high in protein and low in carbohydrates may increase the risk of kidney stones and bone loss, according to a new study reported in the American Journal of Kidney Diseases, the official journal of the National Kidney Foundation (NKF).

In a pattern similar to the Atkins diet, the study diet involved a two-week induction phase with a severe carbohydrate restriction followed by a two-week maintenance phase with a moderate carbohydrate restriction.

Researchers found that a group of healthy adults on a typical low-carbohydrate high-protein diet had a marked increase in urine acidity, increasing the risk for stone formation. A decrease in the body's estimated calcium balance also occurred, which could ultimately lead to bone loss.

The researchers explained that high-protein diets tend to be rich in animal protein, which is known to increase urine acidity. The reduced carbohydrate in the diet caused this effect on urine acidity to become even more pronounced.

For more information about kidney stones, contact the National Kidney Foundation at (800) 622-9010 or www.kidney.org. The NKF is the major voluntary health organization seeking to prevent kidney and urinary tract diseases, improve the health and well-being of individuals and families affected by these diseases and increase the availability of all organs for transplantation. (4-8-03)

Study Finds Cranberry Juice Good for the Heart

Cranberry juice is not just good for a urinary tract infection – a new study reports that it also helps fight heart disease.

The study, presented recently at a national meeting of the American Chemical Society, found that drinking three glasses a day significantly raises levels of "good cholesterol" in the blood and increases plasma antioxidant levels, reducing the risk of heart disease.

"This study gives consumers another reason to consider drinking cranberry juice, which has more health benefits than previously believed. People should consider drinking it with their meals, perhaps as an alternative to soda," says Joe Vinson, Ph.D., the study's lead author and a professor of chemistry at the University of Scranton in Scranton, Penn. However, to get the most health benefit from the juice, he recommends drinking a low sugar version that contains an artificial sweetener.

If you don't like cranberry juice, there are other heart-healthy alternatives. A recent study by another researcher showed that drinking 3 cups of orange juice per day similarly increased levels of good cholesterol. Unlike cranberry juice, however, it did not appear to increase plasma antioxidant capacity, says Vinson. As both juices are healthy, he suggests that people may want to include both types as part of their daily diet.

Grape juice, another breakfast favorite, increases plasma antioxidant capacity but appears to lower the level of good cholesterol, according to another study by Vinson. (4-01-03)

Dining Together May Improve Adolescent Eating Habits

Eating together as a family may help your adolescent eat more healthfully, according to a new study in the Journal of the American Dietetic Association.

Researchers from the University of Minnesota found that children ages 11 to 18 who ate meals with their family consumed higher amounts of fruits, vegetables, grains and nutrient-dense foods than those who ate separately. Additionally, adolescents who consumed at least seven family meals per week ate less snack food than those who ate fewer family meals.

“Adolescence is a time of rapid change and development, and teenagers’ diets may not be well balanced in terms of all the minerals, vitamins and nutrients they need,” says Registered Dietitian and ADA Spokesperson Susan Moores. “This study is great proof that family meals can result in healthier dietary intakes for this group.”

The researchers also found that boys consumed more family meals than girls, as did middle school children compared with high school students. In addition, study results showed that Asian-American families, families whose mothers were not employed and families with higher socioeconomic status ate meals together more frequently. (4-01-03)

New Line of Pools Designed for Staying Fit

Where can you train for a triathlon without leaving your home? In a new line of fitness pools on the market.

Ferno, a company who produces aquatic fitness, rehabilitation, therapy and sports systems, has designed a line of custom-made pools for athletic training, as well as a full line of aquatic fitness and therapy products, including aquatic bikes that can be used in or out of the water.

Ferno also offers underwater treadmill systems. The natural properties of water such as buoyancy, resistance and heat allow you to achieve the ultimate cardiovascular workout in a safe, low-impact environment, says the company. It is the perfect setting to achieve the benefits of a rigorous workout and is safe for those suffering from arthritis pain or rehabilitating from an injury, according to Ferno.

Ferno Performance Pools also offer variable speed swim-in-place controls that range from a raging river to a relaxing old mill setting.

For more information, visit www.fernoperformancepools.com. (4-01-03)

Americans Living Longer, Infant Mortality Rate Unchanged

Americans' life expectancy hit an all-time high in 2001, according to a new report released by U.S. Health and Human Services (HHS) Secretary Tommy G. Thompson.

The report from HHS' Centers for Disease Control and Prevention (CDC) shows that life expectancy hit a new high of 77.2 years in 2001, up from 77 in 2000, and increased for both men and women as well as whites and blacks. For men, life expectancy increased from 74.3 years in 2000 to 74.4 years in 2001; for women, life expectancy increased from 79.7 years to 79.8 years. Record high life expectancies were observed for white men and for both black men and women.

The report also found that the national age-adjusted death rate decreased slightly from 869 deaths per 100,000 population in 2000 to 855 deaths per 100,000 in 2001. There were declines in mortality among most racial, ethnic and gender groups.

"This report highlights some encouraging progress, including a continued reduction in death rates from the nation's three leading killers – heart disease, cancer and stroke," Secretary Thompson says. "At the same time, it reminds us that we need to do more to reduce the health disparities that disproportionately affect certain racial and ethnic groups."

Among leading causes of death, there were declines in mortality from heart disease (nearly 4 percent), cancer (2 percent), stroke (nearly 5 percent) and accidents/unintentional injuries (nearly 2 percent). The biggest decline in mortality among leading causes of death was for influenza/pneumonia (more than 7 percent).

The report shows that mortality increased for some leading causes of death, including: kidney disease (3.7 percent), hypertension (3 percent) and Alzheimer's disease (5 percent). In addition, the infant mortality rate remained unchanged between 2000 and 2001, at 6.9 infant deaths per 1,000 live births.

The full report is available at www.cdc.gov/nchs. (3-25-03)

CDC Activates Emergency Operations in Response to New Pneumonia-like Illness

In response to reports of increasing numbers of cases of an atypical pneumonia that the World Health Organization (WHO) has called Severe Acute Respiratory Syndrome (SARS), the Centers for Disease Control and Prevention (CDC) activated its emergency operations center on Friday, March 14.

As of March 19, WHO has received reports of 264 patients from 11 countries with suspected and probable SARS. Areas with reported local transmission include Hong Kong and Guangdong province, China; Hanoi, Vietnam and Singapore. More limited transmission has been reported in Taipei, Taiwan and Toronto, Canada. Eleven cases have been reported in the United States. The initial cases reported in Singapore, Taiwan and Toronto were among people who all had traveled to China.

Among patients reported worldwide as of March 19, the disease has been characterized by rapid onset of high fever, myalgia, chills, rigor and sore throat, followed by shortness of breath, cough and radiographic evidence of pneumonia. Of the 264 suspected and probable cases reported by WHO, nine (3 percent) people have died.

CDC has been working with the World Health Organization (WHO) since late February to investigate and confirm outbreaks of this severe form of pneumonia in Vietnam, Hong Kong and parts of China.

"The emergence of two clusters of this illness on the North American continent indicates the potential for travelers who have been in the affected areas of Southeast Asia to have been exposed to this serious syndrome," says Dr. Julie L. Gerberding, CDC director. "The World Health Organization has been leading a global effort, in which CDC is participating, to understand the cause of this illness and how to prevent its spread. We do know that it may progress rapidly and can be fatal. Therefore, we are instituting measures aimed at identifying potential cases among travelers returning to the United States and protecting the people with whom they may come into contact."

The WHO issued a global alert about the outbreak on March 12, cautioning that the severe respiratory illness may spread to hospital staff. (3-25-03)

More African Americans Buckling Up Than Ever Before

More African Americans are buckling up according to a new survey conducted by the U.S. Department of Transportation’s National Highway Traffic Safety Administration.

The survey found that African Americans currently use safety belts 77 percent of the time, an 8 percentage point increase since 2000 and the highest level reported since the agency began conducting such surveys nine years ago. The comparable figure for the overall U.S. population is now 75 percent.

In addition to other findings from the survey, the new NHTSA statistics indicate that the gender gap for safety belt use is narrowing, although males still lag females by 7 percentage points. That compares with a 10-percentage point difference in 2000. Males are now restrained 72 percent of the time, while females use safety belts 79 percent of the time.

The latest NHTSA survey also shows a significant improvement in safety belt use among youths. Those in the 8- to 15-year-old age group were restrained 82 percent of the time in the 2002 survey. The most comparable estimate from the previous survey for 2000 showed that 66 percent of youths age 5 to 15 were buckled up. (3-25-03)

Most Supplements Not Effective in Increasing Muscle Mass

Do all those dietary supplements claiming to help you build muscles really work? According to a new study, most do not.

For a study appearing in the February issue of the Journal of Applied Physiology, researchers reviewed studies of 250 supplements designed to increase the effects of resistance-training exercise.

They found that only two of the supplements – creatine (methyl guanidine-acetic acid) and HMB (ß-hydroxy-ß-methylbutyrate, produced in the body and in certain foods such as catfish and alfalfa) – were effective in increasing lean tissue gain with resistance training. Both supplements approximately doubled lean gain over the placebo group.

Resistance exercise, also called strength training, increases muscle strength and mass, bone strength and the body's metabolism. The final result of effective resistance training is weight loss, better body image, improved muscle tone and strength, as well as enhanced self-esteem. Resistance exercise includes the use of free weights, weight machines and calisthenics. (3-25-03)

Combining Fast Food With Television Bad News for the Heart

Eating fast food and watching TV add up to a high risk for obesity and diabetes, according to a study reported recently at the American Heart Association's 43rd Annual Conference on Cardiovascular Disease Epidemiology and Prevention.

Researchers found that eating fast food meals more than twice a week was associated with double the risk of abnormal glucose control and a 50 percent increase in the risk of obesity. Both obesity and abnormal glucose control are strong risk factors for heart disease and type 2 diabetes.

They found that among white adults, frequent fast food meals and hours spent watching TV combined to increase the odds of obesity and abnormal glucose metabolism. Whites who watched TV more than three hours a week and ate fast food more than twice a week were three times as likely to have abnormal glucose metabolism than those who watched less than an hour of TV per week or ate fast food less than once a week.

"Both eating fast food and watching television were independent risk factors,” says Mark Pereira, assistant professor of pediatrics at Harvard Medical School and Children's Hospital in Boston. “Many individuals were eating at fast food places more than three times per week. The actual meal didn't seem to matter – hamburgers, fries, breakfast sandwiches, chicken sandwiches and nuggets – they were all associated with an increased risk."

All Americans need to reduce the number of fast food meals to help avoid the growing epidemic of obesity and diabetes in this country, he says. “Try to get in the habit of picking up your food in grocery stores instead of the fast food windo,; and eat at home with family and friends if possible," says Pereira.

The study followed 2,027 white and 1,726 black adults between ages 18 and 30 for 15 years. (3-18-03)

Could Eating Eggs as a Teen Reduce Later Breast Cancer Risk?

Women who used to eat more eggs during their high school years may be less likely to develop breast cancer. New research from Harvard, published in Breast Cancer Research, found that higher levels of egg consumption during adolescence are associated with a decreased risk of breast cancer. Eating dietary fiber and vegetable fat was also attributed to a reduced risk of developing the disease while butter appeared to increase the risk.

There is much speculation about the links between diet and breast cancer. It is well known, for example, that some immigrant populations in the United States have lower rates of breast cancer than the general population. But, within a generation, the risk of developing breast cancer has normally risen to that of the general population. Such observations suggest that exposure to certain foods during childhood and adolescence may be critical in establishing a woman’s risk of developing breast cancer.

Harvard researchers asked more than 120,000 women about their eating habits during high school. The results found that eating more eggs, vegetable fat and dietary fiber between the ages of 12 to 18 may decrease the risk for breast cancer, while high consumption of butter appeared to increase the risk.

The researchers suggest that eggs may protect against breast cancer because of their high levels of essential amino acids, vitamins and minerals, and dietary fiber may have a similar effect through its ability to bind estrogen within the digestive system. Estrogen, a sex hormone, is essential for the normal growth and development of the breast and, yet, has also been associated with increasing a woman’s risk for breast cancer. (3-11-03)

Coffee Consumption Linked to Stillbirth

Pregnant women who drink eight or more cups of coffee a day run more than twice the risk of stillbirth compared with women who do not drink coffee, finds a new study in the British Medical Journal.

Researchers in Denmark studied the coffee consumption of more than 18,000 pregnant women via questionnaires. They found that the risk of stillbirth increased with the number of cups of coffee a day during pregnancy.

Compared with women who did not drink any coffee, women who drank four to seven cups a day had an 80-percent increased risk of stillbirth, and women who drank eight or more cups a day faced a 300-percent increased risk. There was no association between coffee consumption and death in the first year of life.

Women with a high intake of coffee are more likely to be smokers and to have a high intake of alcohol, say the authors. Adjusting for these factors reduced the risk slightly, but the link remained significant. (3-4-03)

Eating Soy Nuts May Lower Blood Pressure

Eating soy nuts can help lower women's blood pressure, according to a new study.

Researchers at Beth Israel Deaconess Medical Center in Brookline, Mass., studied 60 menopausal women. They found that those with high blood pressure who ate a half-cup of soy nuts daily lowered their systolic blood pressure by l0 percent. Diastolic blood pressure was lowered by 7 percent. Even women with normal blood pressure were able to lower it by eating the soy nuts, say the researchers.

High blood pressure – generally defined as 140 and above for systolic pressure and 90 or more for diastolic pressure – is considered a risk factor for cardiovascular disease. (3-4-03)

National Organization Warns Against Fad Diets

The American College of Preventive Medicine (ACPM), the nation's premier organization of physicians specializing in disease prevention and health promotion, recently gave a thumbs down to "fad" diets through a position statement.

In the statement, the ACPM takes particular exception to the popular Atkins Diet, which restricts carbohydrates and recommends calorie intake principally from all varieties of fat and protein. "It achieves its results by restricting calories, as do all fad diets," says Dr. David L. Katz, a member of the ACPM Board of Regents and director of the Prevention Research Center at the Yale University School of Medicine. "People can attain rapid weight loss and lower cholesterol by eliminating any entire food category from their diets, but that doesn't mean it's good for them. Serious illness such as AIDS and cancer tend to cause weight and cholesterol to plummet, but clearly these are not desirable for health."

The statement also points out that a great deal is known about the dietary pattern or range of patterns that best promotes human health in the long term. These healthy diets are rich in whole grains, vegetables and fruit, with very limited calories from saturated and trans fats.

There are only two reasonable approaches to controlling the obesity epidemic in the United States, and neither one involves throwing out all that we know about nutrition and health in favor of fads, says Dr. Katz. "We live in an environment that makes it easy, if not irresistible, to be sedentary and to overeat," he says. "We either need to change this environment or empower people with the specific skills and strategies they need to overcome its challenges, so they can achieve a healthful diet and weight control. Neither is easy, but both are achievable. And unlike fad diets, these approaches will protect and promote the public's health."

ACPM is a professional society representing approximately 2,000 physicians worldwide. Members include both clinicians and public health officials who are engaged in the medical specialty of preventive medicine. (3-4-03)

Study Finds Third Graders Not Getting Enough Exercise at School

America's young children may not be getting enough vigorous physical exercise through their schools' physical education (PE) programs, suggests the latest analysis by the National Institute of Child Health and Human Development (NICHD) Study of Early Child Care and Youth Development.

Researchers found that third grade children in the study only received an average of 25 minutes per week in school of moderate to vigorous activity. Experts in the United States have recommended that young people should participate in physical activity of at least moderate intensity for 30 to 60 minutes each day.

The NICHD Study of Early Child Care and Youth Development enrolled just over 1,300 children at birth at 10 research sites throughout the United States. The researchers conduct periodic observations and evaluations of many aspects of the children's lives as they progress from infancy through adolescence. The current analysis was conducted on information gained from direct observations of the children participating in the study while they were in physical activity classes.

The study appears in a recent issue of the Archives of Pediatrics and Adolescent Medicine. (3-04-03)

Expert Explains Why Pilates is Perfect for Pregnancy

Are you "fit" to be a new mom? Just because you're pregnant doesn't mean the fitness stops there, says Pilates expert Pam Warshay, also founder of Sage Fitness in New York City. She offers below the top 10 reasons why Pilates is perfect during pregnancy.

1. Strengthens muscles taxed during pregnancy as well as preconditions arms for post-pregnancy baby carrying.
2. Provides a safe, low-impact and non-strenuous exercise routine.
3. Tailors exercises for each woman and their respective trimester.
4. Boosts energy, maintains mood stability and eases emotional stress during postpartum depression.
5. Helps new moms bounce back to their pre-baby physique, as it's effective in keeping waistlines slim.
6. Tones the upper body and abdominal area without building bulk or taxing the lower back.
7. Relaxes, refreshes and rejuvenates moms-to-be!
8. Teaches the importance of breathing while improving posture.
9. Brings efficient exercise into the home, especially after Baby is born.
10. Prevents the "hip hike" from carrying babies, diaper bags, etc. through balance alignment.

For more information, log on to her Web site at www.sagefitness.com (2-25-03)

Women Who Eat Western Diet More Susceptible to Colon Cancer

Women who eat foods primarily consistent with a "Western diet" – high in red meats, sweets and desserts, french fries and refined grains – have a 50 percent greater risk of colon cancer than those who include few Western foods in their diet, according to a national study published in a recent issue of the Archives of Internal Medicine.

The researchers used dietary information collected in 1984, 1986, 1990 and 1994 from more than 75,000 women ages 38 to 63 without a history of cancer in 1984 to conduct the study.

During the 12 years of follow up, researchers identified 445 cases of colon cancer and 101 cases of rectal cancer. They observed a roughly 50 percent increase in risk for colon cancer in women ranked "most" Western eaters vs. the mildest Western eaters. There were no associations between dietary patterns and rectal cancer.

"We have identified a dietary pattern of 'Western foods' that women should look at carefully," says Teresa Fung, professor in the department of nutrition at the Simmons College School of Health Studies in Boston and lead author. "Women should look at their diets and consume less of those foods and instead eat more fruits and vegetables, whole grains and the like, which may help reduce their risk of colon cancer." (2-18-03)

Water Can Help You Lose Weight

Drinking water can help you in your efforts to lose weight, says a Wake Forest University Baptist Medical Center nutritionist.

"Water can decrease your appetite," says Mara Z. Vitolins, R.D., Dr. P.H., assistant professor of public health sciences. "It is hard to distinguish between being thirsty and being hungry, so try drinking water and waiting 20 to 30 minutes to see if you're still hungry."

Vitolins, who also is part of the Center for Research on Human Nutrition and Chronic Disease Prevention, added that drinking water also may help you cut calories. "Most people drink sodas, coffee and other such beverages and totally disregard drinking plain water," she says. "Replacing the higher calorie beverages with plain water or flavored water (without added sugar) can significantly reduce calories."

People of all ages need to drink plain water, she says. But how much water is enough?

Vitolins says one way to calculate how much you need is to take your weight in pounds and divide by two. The result is the number of ounces of water you should drink a day. So a 100- pound woman needs to drink 50 ounces of water each day – just a little more than four 12-ounce glasses or three bottles of water. A 175-pound man would need five bottles of water.

Drinking plenty of water is also as important in the winter as it is during the summer, Vitolins says. "Most people realize fluid is used to produce sweat which keeps us cool during exercise and the hot temperatures of summer, but not as many are aware that the body also needs water to stay warm," she says. "The best way to illustrate this is to think of your car. The radiator needs fluid regardless of the weather." (2-11-03)

Chocolate: Good for the Heart

Take heart, chocolate lovers: Just in time for Valentine’s Day, a report published in the February issue of the Journal of the American Dietetic Association says that chocolate is good for your heart.

Researchers at the University of California at Davis reviewed a number of recent studies on chocolate, particularly dark chocolate, and its health benefits. They found that flavan-3-ols, the main flavonoids found in cocoa, are associated with a decreased risk of cardiovascular disease.

“Cocoa contains the same nutrients found in other plant foods, including minerals and specific antioxidants that help ward off diseases such as heart disease,” says registered dietitian and ADA spokesperson Althea Zanecosky. “In addition, oleic acid, a monounsaturated fat also found in olive oil, makes up one-third of the fat in chocolate and has been shown to be beneficial for heart health."

Nutrition experts advise, however, consuming chocolate in moderate amounts and incorporating a wide range of foods including fruits and vegetables, teas and red wines.

Zanecosky offers some tips on how to appreciate fine chocolate:

• “Chocolate is best tasted on an empty stomach," says Zanecosky. "The proper temperature of the chocolate should be between 66 and 77 degrees F. Never put your chocolate in the refrigerator – it will cause the cocoa to separate and form a white ‘bloom.’”
• “If you are trying several different chocolates, always start with the one that has the least cocoa, most likely a milk chocolate – unless it’s white chocolate, which has cacao butter and no cocoa at all,” says Zanecosky.
• “When tasting dark chocolate, let the chocolate sit in your mouth for a few seconds to release its primary flavors and aromas," says Zanecosky. "Then chew it a few times to release the secondary aromas. Let it rest lightly against the roof of your mouth so you experience the full range of flavors. Finally, enjoy the lingering taste in your mouth.” (2-04-03)

Author Offers Tips for Reducing Abdominal Fat

A study published recently in the Journal of the American Medical Association found that women who engaged in even moderate exercise significantly reduced their abdominal fat, compared to women who exercised slightly or not at all.

"One of the best ways to get a sleek waistline is to follow a balanced program of sensible nutrition, cardio training and abdominal exercises," says James Villepigue, author of The Body Sculpting Bible for Abs: Women's Edition. He offers this three-step plan for women interested in starting an abdominal training program:

1. Know Your Abs – To sculpt your waistline, you need to know what muscles are involved. Many people don't realize that the abs are not one set of muscles, but several overlapping layers: the rectus abdominis, the internal and external obliques and the often-overlooked transverse abdominis.
2. Nourish Your Abs – Starvation diets can actually slow your metabolism and cause you to loose muscle tissue. Be sure to follow a balanced diet that includes enough protein, carbohydrates and fat to maintain your energy level and build muscle mass.
3. Work Your Abs – Quality, not quantity, is the secret to truly toned abs. Although crunches are the most popular abdominal exercise, they are not enough to work all the muscle layers. Also, working the abdominal muscles exclusively can lead to problems in your lower back. Use a variety of exercises to train all the "core" muscles of the torso.

Once you make the decision to start an exercise program, you may think you'll have trouble staying motivated. Villepigue recommends that you make sure you set reasonable goals to start with and reward yourself as you attain each one. Just make sure, he says, your reward is something like a facial or a massage, not an ice cream sundae! (1-28-03)

Americans Encouraged to Give Blood to Alleviate National Shortage

In honor of National Volunteer Blood Donor Month, the American Red Cross, the American Association of Blood Banks, America's Blood Centers and U.S. Health and Human Services Secretary Tommy Thompson are urging Americans to donate blood.

The nation is currently facing critical shortages in its blood supply. With less than a two-day reserve of blood on hand, the nation's blood banks are far short of what is needed to be adequately prepared for any large-scale disaster or the private emergencies families deal with every day.

Donating blood is a simple, safe, life-saving and selfless gift that helped 4.5 million Americans last year. But while about 60 percent of the American population is eligible to donate blood, only 5 percent donates regularly.

About 32,000 pints of blood are used in the United States every day. That's 1 pint every 2.7 seconds and 3 gallons every minute.

Our nation regularly faces blood shortages, not just in times of tragedy, says Secretary Thompson. In such times – as we saw after September 11 – people are eager and quick to donate blood. But we must commit to becoming regular donors to help those in need year round.

For more information, call your local blood bank or log on to www.organdonor.gov/blooddonor.htm. (1-21-03)

Government Encourages Americans to Adopt Healthy Lifestyle for New Year

In a New Year's message, the Departments of Agriculture, Education and Health and Human Services are encouraging Americans to embrace a healthy lifestyle.

A healthy lifestyle can improve readiness to learn, energy to perform day-to-day tasks and promote well-being and prevent disease and disability, they say, and they offer the following simple, effective steps for improving health:

• Take the steps instead of the elevator;
• Bring a piece of fruit along for a snack, instead of stopping for something loaded with calories and little nutritional value;
• Get out and play with your children;
• Read to your children and enjoy a healthy snack;
• Eat only half of your dinner and save the rest for tomorrow's lunch;
• Check with your doctor for health promotion and prevention screening and guidance; and
• Remember to always buckle in, buckle on and buckle up.

"As we look to the new year, we want to encourage our children and young people, in fact all Americans to join us in promoting a healthier lifestyle," says the message. "We encourage opportunities to engage in healthful eating, exercise and playing together with our children. Let us enjoy the fruits of our harvest albeit in moderation." (1-14-03)

Peanut Butter, Nuts Reduce Risk of Type 2 Diabetes in Women

Getting a little nutty may be good for your health – researchers report that women who eat nuts or peanut butter five times a week or more significantly lowered their risk of type 2 diabetes.

Researchers at Harvard School of Public Health conducted a study of more than 83,000 women for 16 years. Women in the study who reported eating nuts at least five times per week reduced their risk of type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts.

The researchers also found that women in the study who frequently ate peanut butter reduced their risk for type 2 diabetes almost 20 percent compared to women in the study who rarely ate peanut butter.

The authors of the study advise women who want to reduce their risk of type 2 diabetes to substitute nuts for less healthy foods such as refined carbohydrates like white bread and red meats. They should not simply add nuts on the top of their diet.

Type 2 diabetes usually occurs after age 40. People with this type of diabetes do not produce adequate amounts of insulin for the needs of the body and/or cannot use insulin effectively. (1-07-03)

Get Your New Year Off to a Healthy Start With American Heart Association Program

Looking for a healthy way to start off the New Year? Get some ideas from the American Heart Association's (AHA) Simple Solutions Tips Program.

The free educational program, sponsored by the California Walnut Commission, helps women learn how to make simple lifestyle changes to reduce their risk of heart disease and stroke – the No. 1 and No. 3 killers of women, respectively, according to the AHA. The program provides participants with healthy recipes, nutrition and exercise tips and more that reinforce the idea that you can live a healthy life by taking one simple step each day.

"Many women make New Year's resolutions to lose weight, then get discouraged when they don't see immediate results," says Dr. Rose Marie Robertson, chief science officer for the American Heart Association. "The Simple Solutions program shows women that by taking simple steps each day, they can achieve their goals and help reduce their risk for cardiovascular disease."

Tips include:

• Write physical activity "appointments" into your daily planner or computer schedule. Respect them as you would any other appointment.
• Don't stay in your office for eight hours straight. You need at least two 15-minute breaks throughout the day. Take five of those 15 minutes to walk or do stretches. It will re-energize you and add to your fitness level.
• When making the bed, increase the number of times you walk around the bed and walk quickly or stretch farther across the bed.
• Take the stairs whenever you can. Each flight burns 10 calories! (A flight is about 10 to 12 steps.) Use the steps to do ankle lifts and calf stretches, too.
• If you spend a lot of time talking on a cordless phone, make that time count! While talking, stretch your arms and legs and do squats or lunges or "wall sit."
• Bad weather? No problem! Go to your local mall and walk rapidly from one end to the other several times.
• If you work in a large office building, make several laps around the building on your lunch break.

Women can enroll in the Simple Solutions program by calling 1-888-MY HEART or logging on to www.americanheart.org/simplesolutions. (1-07-03)

Help for Vegan Parents

How can you raise your child to be a vegan in a non-vegan world? A new book published by VegFamily magazine will help vegan parents do just that.

Raising Vegan Children in a Non-Vegan World by Erin Pavlina, editor of VegFamily, offers advice on transitioning children to a vegan lifestyle, health and nutrition concerns, selecting veg-friendly schools and daycare centers, how to handle social situations, traveling advice, how to instill in children compassion for animals and the environment, as well as 32 kid-friendly recipes.

For more information or to purchase the book, visit www.VegFamily.com. (12-24-02)

Portion Size Affects the Amount You Eat

The more that's on your plate, the more you'll eat, reports a new study.

Researchers at Penn State University studied 51 normal-weight and overweight men and women between the ages of 21 and 30 to see if they would eat more food if it was available to them.

On average, they ate 30 percent more from a five-cup portion of macaroni and cheese than from one half its size – without reporting feeling any fuller after eating.

"Men and women, normal-weight and overweight individuals, restrained and unrestrained eaters, all responded to larger portion size by eating more," says Barbara Rolls, who holds the Guthrie Chair of Nutrition in Penn State's College of Health and Human Development and who led the study.

The study appears in the December issue of the American Journal of Clinical Nutrition. (12-24-02)

Doctors Unveil New HIV Finding

Doctors at the National Institute of Allergy and Infectious Diseases (NIAID) and Harvard Medical School have shown for the first time that it is possible for an individual to become infected with two closely-related strains of HIV.

The findings, based on an individual case and published in a recent issue of Nature, show one of the challenges of creating an effective HIV vaccine. A hypothetical vaccine against one strain of HIV may not necessarily protect a person against other, closely-related strains.

"The implications of super-infection for an individual with HIV/AIDS are not yet clear," says Dr. Anthony S. Fauci, NIAID's director. "However, there is little doubt what these new data mean in terms of public health: It is imperative that safer sex be practiced during each encounter, even when both partners are HIV-infected." (12-17-02)

FDA Approves Claritin for Over-the-counter Use

Good news for allergy sufferers – the U.S. Food and Drug Administration has approved Claritin as an over-the-counter allergy drug, and it's making its way to store shelves.

Previously available only as a prescription drug, Claritin is approved for seasonal allergic rhinitis – a condition that causes runny nose, nasal congestion, sneezing and itchy nose, throat, eyes and ears.

"By making it easier to get this widely-used drug, today's action will enable many people to get less-sedating, effective relief for their allergy symptoms more quickly and at a lower cost," says Dr. Mark B. McClellan, M.D., Ph.D., commissioner of food and drugs.

Approximately 10 to 30 percent of adults in the United States suffer from seasonal allergy symptoms. In April 1993, Claritin was approved as one of the first new generation antihistamines developed to be less sedating than traditional antihistamines.

Claritin is manufactured by Schering-Plough based in Kenilworth, N.J. (12-17-02)

Bread to Blame for Acne

Mom always told you it was too much greasy food that contributed to those unsightly pimples, but some researchers are instead pointing the finger at too much refined bread and cereal.

Loren Cordain, an evolutionary biologist at Colorado State University in Fort Collins, believes that breads and cereals are to blame for acne. Highly-processed breads and cereals are easily digested, says Cordain, and the resulting flood of sugars makes the body produce high levels of insulin and insulin-like growth factor (IGF-1).

This in turn leads to an excess of male hormones, which encourages pores in the skin to ooze large amounts of sebum, the greasy goop that acne-promoting bacteria love. IGF-1 also encourages skin cells called keratinocytes to multiply, a hallmark of acne, he says in a paper appearing in a recent issue of Archives of Dermatology.

An Australian team will soon test the theory by putting 60 teenage boys with acne on a low-carbohydrate diet for three months to see if it makes a difference.

Up to 60 percent of 12-year-olds and 95 percent of 18-year-olds in modern societies suffer from acne, and for a few, the zits persist into middle age. Yet acne is almost unknown in subsistence societies such as the Kitava islanders in Papua New Guinea and the Ache of the Amazon, who do not eat refined sugars or refined grains.

Evidence suggests a link between insulin or IGF-1 and acne. Many women with acne overproduce insulin and IGF-1. When IGF-1 was used to treat people with a condition called Laron syndrome, they experienced a spike in male hormones, followed by acne. And the insulin-blunting drug metformin has been found to curb acne in women with polycystic ovary syndrome, a condition in which too much insulin is secreted. (12-17-02)

Products Containing Kava May Cause Liver Complications

The Centers for Disease Control and Prevention (CDC) is warning consumers about the risk of hepatic toxicity associated with the use of kava-containing products, particularly for people who have a pre-existing liver disease or are at risk for liver disease.

According to the CDC, health care professionals in Germany, Switzerland and the United States have reported the occurrence of severe liver toxicity and subsequent organ transplantation possibly associated with the consumption of products containing the dietary supplement kava. Two cases have been reported in the United States. (12-10-02)

Campaign Aims to Prevent Diabetes

U.S. Health and Human Services (HHS) Secretary Tommy G. Thompson has launched the first national diabetes prevention campaign in an effort to stem the explosion of diabetes and to help millions of Americans live longer and healthier lives.

The campaign, "Small Steps, Big Rewards," emphasizes that modest lifestyle changes – including healthier diets and physical activity – can help people prevent the onset of type 2 diabetes, the most common form of the disease.

"This campaign says that there is hope for the millions of Americans who are at risk for developing diabetes," Secretary Thompson says. "You don't have to be a marathon runner or starve yourself to prevent diabetes. You can make small changes and take small steps that translate into big rewards."

The new campaign will be run by the National Diabetes Education Program (NDEP), which is jointly sponsored by HHS' National Institutes of Health (NIH) and Centers for Disease Control and Prevention (CDC). The campaign emphasizes that modest lifestyle changes can do much to prevent the onset of type 2 diabetes.

About 17 million Americans have diabetes today, including about 16 million with type 2. In addition, at least 16 million more Americans have pre-diabetes – a condition that raises a person's risk of getting type 2 diabetes. However, a diagnosis of pre-diabetes does not mean that diabetes is inevitable, and the new campaign aims at encouraging people to take modest steps that will reduce their risks.

Nationally, diabetes has increased nearly 50 percent in the past 10 years alone, according to CDC estimates, and the incidence of the disease is expected to grow another 165 percent by 2050 under current trends.

More information on the new campaign and on the diagnosis and treatment of diabetes and pre-diabetes is available at www.ndep.nih.gov or by calling 1-800-438-5383. (12-03-02)

Avoid Guilt About Holiday Indulgences By Altering Meals Before and After

Looking for a guilt-free way to enjoy your favorite holiday treat? Try consuming fewer calories the day before and after the holiday, says Dr. Jo Ann Carson, an associate professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas.

"It's basically a matter of calorie balance," she says. "By consuming 500 calories less the day before and after a holiday, you're leaving room for 1,000 extra calories."

Therefore, having a rich meal on Thanksgiving Day can be balanced by a lighter meal the day after, Carson added. And an extra 1,000 calories will allow room for a favorite holiday dessert or casserole, she says.

"Just be sure not to go overboard," says Dr. Carson. "Although you may reserve 1,000 calories for an occasional special treat, it's important to maintain your overall healthy eating habits for the entire holiday season." (11-26-02)