8 steps to de-stress your diet

Don't make food your social outlet or your emotional crutch

The economy doesn’t have to go straight to your hips. Here are some tips on how to control stress-driven eating:

• Recognize that being stressed is normal, said Edward Abramson, a psychologist in Lafayette, Calif., and author of “Emotional Eating.” Talk about the stress with family and friends.
• Know that the economy is out of your hands, said Martin Binks, director of behavioral health and research at the Duke Diet & Fitness Center. Focus on what you can control.
• Find healthier ways to soothe yourself. Some people go for a walk. Others work on a hobby. Listen to your favorite music or read something not work related, said Linda Hlivka, co-author of “Stress Eater Diet.”
• If you are at home because of a layoff, make sure you are not eating in front of the television or computer, said Leslie Seppinni, a psychotherapist in Beverly Hills, Calif. “Eat at the table at the times you are supposed to eat.”
• Don’t make food your social outlet, Seppinni said. Meet friends at a park or go see a movie.
• Substitute healthier food for the bad stuff, Hlivka said. If you need to eat something crunchy, try carrot sticks.
• If you feel a craving coming on, practice deep breathing, Hlivka said. Once you slow down your breathing, your blood pressure will drop and you will decrease production of stress hormones.
• Don’t deprive yourself. Sometimes the answer is a little bit of ice cream, Binks said.

http://www.msnbc.msn.com/id/31392742/ns/health-diet_and_nutrition/

Weight Loss Tips Modern

1. Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits - and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet - ever. I’m speaking from experience, here - a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
3. Join an online support group. In my case, I created my own - FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support - they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find the one that fits you.

Ginger May Ease Post-Chemotherapy Nausea

About 70 percent of people undergoing chemotherapy experience severe stomach upset. But taking ginger supplements could help reduce post-chemotherapy nausea, according to a new study.

Researchers instructed 644 cancer patients to take either a placebo or a ginger supplement three days prior to chemotherapy and three days following their treatment. All patients also took standard anti-vomiting medication. After analyzing the patients' post-chemotherapy nausea levels, the study's authors determined that those taking ginger had at least a 40 percent reduction in nausea.

Ginger may help relieve other stomach troubles, including motion sickness and morning sickness. Shown to deliver considerable anti-inflammatory benefits, the herb might also help quell some forms of chronic pain, as well as menstrual cramps.

Ginkgo Biloba May Ease Chronic Pain

Monday June 22, 2009

Ginkgo biloba extract —long used in traditional Chinese medicine to fight Alzheimer's disease, macular degeneration, and age-related memory loss—may help ease neuropathic pain, a new study shows. In tests on rats with neuropathic pain, researchers found that pain responses were significantly lower among animals that had been treated with ginkgo. Results revealed that the higher the dose of ginkgo extract, the greater the pain-relieving benefits.

Common among people with diabetes, shingles, and limb injury, neuropathic pain is typically accompanied by tissue damage. Symptoms of this chronic condition include sharp, burning pain and tingling, especially in response to usually harmless stimuli (such as heat and cold). Past research suggests that capsaicin cream (formulated from a chili-pepper extract) may also help alleviate neuropathic pain.

Eat Whole Grains to Feel Full, Stay Slim, and Get Healthy

By Shaun Chavis

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When I heard the words whole grains, the first image that popped into my head was a not-so-pleasant childhood memory of my mom trying to stealthily swap regular spaghetti for whole-wheat. My two sisters and I were not fooled! We shoved our plates away and complained enough that poor mom never thought about serving whole-wheat pasta again.

My connotation of whole grains quickly changed when I attended a conference called “Make (at Least!) Half Your Grains Whole!,” hosted by the Whole Grains Council and the Oldways Food Issues Think Tank. These are the same folks who created the Mediterranean Diet pyramid and who are responsible for the yellow Whole Grains stamp you see on foods at the grocery.

Whole-grain foods—and science—have come a long way since my mom tried that little switcheroo. First, the science: Whole grains are associated with a lower body mass index (BMI) and improved satiety. One Dutch study showed that women’s risk of obesity was four percent lower for every gram of whole grains in their diets. People who eat whole grains also have better blood sugar, lower blood pressure, and lower risks of diabetes and heart failure. The health benefits may come from the extra nutrition—whole grains have fiber, antioxidants, essential fatty acids, and other great-for-you components—or, people who eat whole grains may eat healthier and live healthier lifestyles.

Wholegrainscouncil.org

Now, how to get more grains: When you’re shopping, look for the words “whole grain” on the package, or look for the Whole Grains stamp. Don’t worry if the grains have been rolled, cracked, broken, ground, pre-cooked, or crushed. As long as you get all three parts of the grain—the bran, germ, and endosperm—you’re good to go.

Watch out for “degerminated” foods, which have had the germ removed. Also look out for “pearled”—those grains have had the bran removed to make them faster to cook. However, once the bran is removed, they’re not whole grains anymore. (Semi-pearled is okay.)

Nutritionists and the 2005 U.S. Dietary Guidelines also encourage making at least half the grain foods we eat whole-grain foods (that’s at least three servings a day, or about 48 grams). Right now, only 11% of Americans eat whole grains that often.

Therapeutic Uses of Aromatherapy

© 1995 Kathi Keville, Mindy Green
(Excerpted from Aromatherapy: A Complete Guide to the Healing Art
Published by Crossing Press)

In this chapter we explain how essential oils heal the body. We have divided the chapter into sections dealing with the major systems in the body-circulatory, digestive, respiratory, nervous, glandular, urinary, reproduction, dermal and musculoskeletal-as well as sections on ears and eyes, immunity and children. We suggest how to treat common ailments, things you would normally treat at home without the care of a doctor: the common cold; headache; a bout of indigestion; PMS; simple burns, bites and stings; muscular aches and pains. You may have formerly treated such disorders with over-the-counter drugs. The biochemical complexity of essential oils-most of which cannot be synthetically duplicated-allows them to act on many levels, and gives them multiple powers. You'll achieve not only health dividends, but also savings in your pocketbook.

As herbalists and aromatherapists, the authors of this book are eclectic in our approach to healing, using whatever remedy seems most appropriate. In some cases, we use aromatherapy exclusively; in others, we find that combining aromatherapy with herbs is more effective. To help you integrate the two modalities, we offer "herbal adjuncts," generally to be taken several times a day in teas, tinctures, capsules or tablets.

Because true holistic healing requires individual assessment and formation of a blend specific to each person, we do not give many recipes for specific ailments. We understand that some guidelines are needed, however, so to get you started we have given formula examples for general conditions in each section. Our goal is to give you the tools and confidence you need to develop your own blends as your understanding of working with essential oils increases. Refer to charts and the "Materia Medica" chapter.

Essential oils are extremely concentrated. Most of them are at least 50 times more potent than the herbs from which they are derived. In her book Aromatherapy: The Complete Guide to Plant and Flower Essences for Health and Beauty, Daniele Ryman states that one drop of essential oil often represents the potency of one ounce of plant material. This gives you an idea of their healing potential-and of the potential hazards of using essential oils improperly.

Only about 5 percent of the essential oils produced today are used in aromatherapy, but there are plenty from which to choose. In fact, if you become familiar with only 10 to 15 essential oils, you'll be able to treat many common problems. (It is better to know a few essential oils well than to know a little about many oils.)

Essential oils include muscle relaxants (marjoram and black pepper), digestive tonics (cardamom and mint), circulatory stimulants (rosemary and basil) and hormone precursors (clary sage and fennel). Many repair injured cells (lavender and helichrysum); others help carry away metabolic waste (grapefruit and juniper). In addition, a number of essential oils enhance immunity, working with the body to heal itself. They are capable of stimulating the production of phagocytes (white blood cells that attack invaders), and some (e.g., tea tree and lavender) are antitoxic for insect bites and stings.

http://www.healthy.net/scr/article.asp?Id=1933

Travel With Confidence This Summer…
HAVE YOU HAD YOUR SHOTS?
Kyler S. Knight, M.D.
Certified, American Board of Internal Medicine

Centuries ago, when settlers came to our shores from “across the pond,” they brought with them germs and bacteria that were alien to the natives who inhabited this country. The results were predictable: outbreaks of infectious diseases, like measles and influenza, that were often fatal to the Indians who came into contact with them for the first time. Today, when a person can travel to virtually anyplace in the world within a day and a half, the problem of encountering or transmitting unfamiliar organisms and diseases remains a threat. We can travel faster than the incubation period for many diseases. Thanks in part to the fact that Hollywood has dramatized the specter of spreading a deadly virus or bacteria by chance encounter with a traveler, many people are worried about protecting their health when travelling outside the United States for the first time.

“It is true that travelers to undeveloped or tropical countries have been known to contract some relatively rare or exotic diseases,” explained Internist Kyler S. Knight, M.D. “The disease may not surface for months after they return to this country and, when it does, it may be difficult to diagnose because it is so uncommon. Now that we live in such a global community, it is increasingly important for people who travel to research the destinations they plan to visit and to be alert for any specific health warnings. Then, it is up to them to get the necessary vaccines or immunizations and to keep good records on where they have been -- and when – in the event they should become ill after they return. Fortunately, this is not terribly difficult to do.”

There are also preventive measures travelers can take to stay healthy and to minimize their risk of “catching” infectious diseases. Since many serious diseases have been eradicated around the world thanks to persistent immunization efforts, preparing for an international trip today is not nearly as complicated as it would have been in the mid-1900’s. The types of preventive measures and vaccinations depend on the destination, the time of year in which the travel will take place, and how long the visitor intends to stay.

Obviously, preparing for a backpacking excursion to South America would call for a totally different medical intervention than would a train trip through the United Kingdom. This is not to say that travelers do not become ill while visiting other “civilized” countries, but the likelihood of encountering the rare, and sometimes life-threatening kinds of diseases is generally much less, and special immunizations are therefore not indicated or required.

“Many people tend to forget, however, that some of our routine immunizations need to be updated periodically,” advised Dr. Knight. “including tetanus, influenza and those for what people consider childhood illnesses – mumps and measles. For some destinations, travelers should consider having the hepatitis A shot. People who plan to visit the Pacific, Africa, Southeast Asia or the Amazon Region of South America are likely to need more aggressive preventive measures that may include inoculation or prophylaxis against typhoid, yellow fever or malaria, hepatitis B, cholera, or other bacteria or viruses.”

Dr. Knight points out that any time we disrupt our normal patterns of eating and sleeping, we become more susceptible or vulnerable to disease or infection. International travel, requiring long flights and time changes, can be particularly exhausting for some people. In those cases, he says, it is important to get rested up as soon as possible. Common sense tells us that getting off an intercontinental flight and getting immediately behind the wheel of a car for a long drive in unfamiliar territory is literally an accident just waiting to happen. He suggests that there are many things travelers can do to stay healthy on the road.

“Planning for a trip or vacation should involve a lot more than just booking reservations for hotels and transportation,” Knight recommended, “especially if you have any known medical problems. See your dentist and get that aching tooth fixed. Arrange for refills of any prescription medications so that you’ll have enough even if your trip is unexpectedly extended. If you have any serious or chronic health problems, it’s not a bad idea to take along key information about your medical history, including medication dosages and allergies, as well as anything else that might be helpful to medical personnel in an emergency. If you wear glasses or contacts, be sure to take along an extra pair or two, and don’t pack them all in the same place. If you rely on over-the-counter medications – for headaches or diarrhea especially -- that might be difficult to obtain where you are going, take a supply of those, too.”

Be sensible about what you eat and drink on foreign soil. Contaminated food and water/ice are the major sources of stomach or intestinal illness while traveling, according to the Centers for Disease Control and Prevention. “Travelers’ Diarrhea” (TD) can turn an otherwise sensational vacation into one spent within racing distance to the bathroom. The ailment may not be life threatening, but after a day or two of abdominal cramps and discomfort, some tourists have certainly wished they were dead. Any uncooked food could be contaminated, especially in areas where sanitation is not a local priority. Be especially wary of salads, fruits and raw vegetables, dairy products, improperly prepared meats, and shellfish. It’s best to rely on bottled water for brushing your teeth, and that or canned beverages for drinking. Even if you don’t ‘drink the water’ that’s what the local ice is made from, and it can make you just as sick.

“Take the trip in your mind first,” suggests Dr. Knight. “Visualize where you’ll be and anticipate what emergencies you might encounter – and plan for them. If you’ll be spending a lot of time outside, be sure to take along plenty of sunscreen and insect repellant if you’re visiting the warmer regions. A compact first aid kit is another useful travelling companion, and be sure to include all the minor remedies you are used to at home.”

“If youngsters will be traveling with you, arrange for their immunizations to be updated as far in advance as possible, and pack a supply of their medications, too. If your trip will be to an undeveloped country or to a tropical location, schedule an appointment for a consultation about any immunizations or vaccinations that are required for entry into those places at least six weeks before your planned departure. This will allow the immunity to develop before you leave and will help you be alert to other health risks you might encounter at your destination. Whether you will be traveling on business or for pleasure,” the doctor said, “the last thing you’ll need in an unfamiliar environment is to be sick or in pain, and careful planning can make all the difference – wherever you are in the world.”

Dr. Knight is a designated provider of the Yellow Fever Vaccine.