Want to lose weight? Eat frozen food

Want to lose weight? Look into your freezer! Eating low-calorie frozen foods can help you stay slim and shed kilos as they provide calorie control, experts claim.

“Low-calorie frozen meals provide convenience, structure and calorie control, which leads to better adherence and weight loss,” said Jessica Bartfield, who specialises in nutrition and weight management at Loyola University Health System.

“Save time, save money, boost nutrition and control portions by eating low-calorie, frozen foods,” Bartfield said.

To safely lose weight, Bartfield advises that most people need to consume a low-calorie diet, anywhere from 1,000 to 1,800 calories per day, depending on certain factors such as weight, age, height and gender.

“The taste, nutrition, overall quality and variety of frozen food has improved tremendously. I often recommend to my patients looking to lose weight that they fulfil at least one of the three basic meals with a frozen entree as a proven dieting strategy,” she said.

Most frozen meals provide 200 to 350 calories per meal, which fits within that range along with one to two healthy snacks per day, Bartfield said.

“For people with higher calorie needs, they can add fruits or vegetables to the meal or even a small serving of protein to hit the calorie target,” she added.

Keeping heart healthy could add 14 years to your life

Washington: People who have optimal heart health in their middle age may live up to 14 years longer, free of cardiovascular disease, than their peers who have two or more cardiovascular disease (CVD) risk factors.

This is the conclusion of a new Northwestern Medicine study.

“We found that many people develop cardiovascular disease as they live into old age, but those with optimal risk factor levels live disease-free longer,” said John T. Wilkins, M.D., first author of the study.

“We need to do everything we can to maintain optimal risk factors so that we reduce the chances of developing cardiovascular disease and increase the chances that we’ll live longer and healthier,” noted Wilkins, an assistant professor in medicine, cardiology and preventive medicine at Northwestern University Feinberg School of Medicine and a cardiologist at Northwestern Memorial Hospital.

For the study, researchers pulled data from five different cohorts included in the Cardiovascular Lifetime Risk Pooling Project and looked at the participants’ risk of all forms of fatal and nonfatal cardiovascular disease from ages 45, 55 and 65 through 95 years of age.

All participants were free of CVD at entry into the study and data on the following risk factors was collected: blood pressure, total cholesterol, diabetes and smoking status. The primary outcome measure for the study was any CVD event (including fatal and nonfatal coronary heart disease, all forms of stroke, congestive heart failure, and other CVD deaths).

The study found that individuals with optimal risk factor profiles lived up to 14 years longer free of total CVD than individuals with at least two risk factors.

Men in middle age had lifetime risks of approximately 60 percent for developing cardiovascular disease. Women in middle age had lifetime risks of approximately 56 percent for developing cardiovascular disease.
Lifetime risks for cardiovascular disease were strongly associated with risk factor burden in middle age.

The study has been just published in the Journal of the American Medical Association.

Recreational cocaine use may cause heart attack

Washington: People who regularly use cocaine socially have stiffer arteries, higher blood pressure and thicker heart wall muscle than non-users — all of which can cause a heart attack — an Australian study has found.

The Australian study is the first to document some of these cardiovascular abnormalities in seemingly healthy cocaine users long after the immediate effects of cocaine have worn off.

The researchers used magnetic resonance imaging (MRI) to measure the effects of cocaine in 20 otherwise healthy adults who chronically used the illegal substance.

Compared with 20 non-users, cocaine users had higher rates of multiple factors associated with higher risks of heart attack and stroke: 30 percent to 35 percent increase in aortic stiffening; 8 mm Hg higher systolic blood pressure; and 18 percent greater thickness of the heart’s left ventricle wall.

“It’s so sad. We are repeatedly seeing young, otherwise fit individuals suffering massive heart attacks related to cocaine use. Despite being well-educated professionals, they have no knowledge of the health consequences of regularly using cocaine,” said Gemma Figtree, M.B.B.S., D.Phil., lead researcher of the study.

“It’s the perfect heart attack drug,” she said.

The combined effects of greater blood clotting, increased heart stress and more blood vessel constriction put users at high risk of a spontaneous heart attack, said Figtree, an associate professor of medicine at Sydney Medical School at the University of Sydney in Australia.

A surge of cocaine-related infarcts at Sydney’s Royal North Shore Hospital led the team to study the incidence of cardiovascular abnormalities in apparently healthy, regular cocaine users.

Researchers recruited recreational cocaine users (17 men, 3 women, average age 37) who reported using cocaine at least once a month for the last year. They completed questionnaires about their drug use, cardiovascular risk factors and socio-economic status.

At least 48 hours after their last cocaine use, volunteers had their blood pressure taken and then underwent cardiac MRIs to assess heart mass and levels of heart and aortic functioning. Researchers performed direct comparisons with similar aged non-users, taking into account history of diabetes, smoking and other drug use.

In the study, investigators observed higher systolic blood pressure and increased arterial stiffness, in association with heart wall thickening.

“Stiffer vessels are known to be associated with elevated systolic blood pressure. As a result, the heart is required to work harder, and its walls become hypertrophied or thicker,” Figtree said.

Researchers didn’t find evidence of earlier silent heart attacks among cocaine users, contrary to previous studies.

The study is the first to document persistent hypertension and vascular stiffness in cocaine users, long after the acute effects have worn off.

Although it is currently unclear how repeated social cocaine use causes blood vessels to stiffen, researchers are investigating a signalling pathway that might be activated to cause such a response.

The study was presented at the American Heart Association’s Scientific Sessions 2012.

Five amazing hair care tips for winter

The cool winter wind might calm your soul but it’s going to leave your hair dry, frizzy and unmanageable. As the season changes, you need to revamp your hair care regime too. So here is a guide to amazing, healthy and manageable hair.

Hair care tips for winter

Oil your hair: In winter, it is chilly outside and dry and warm inside the house; this changing temperature harms your hair.  Oil your hair regularly, use warm oil if you are comfortable. It will help to restore the moisture and give life to your lifeless tresses.

It is not necessary to keep the oil on for long hours; one to two hours is enough to do the trick.  Do not over use shampoo while you are washing the oil off because it will nullify the conditioning effect.

Wash them right: Even though it is cold do not use very hot water to wash your hair. The heat will steal your moisture. Use lukewarm water. Do not over use the shampoo and use mild shampoo if you wash your hair very frequently.

Never miss conditioning: Rich conditioning can be your shield against the harsh cold. Condition your hair everytime you wash them, it strengthens them and increases the elasticity. If you are opting for readymade conditioner make sure it suits your hair and is right for your hair type. You can also use coconut milk or curd for conditioning your hair. If you have curly hair it is best to use leave-in conditioner in the end.

Let them dry naturally: It is advisable not to use heat to dry your hair in winter. With blow drying you can end up having flyways and static effect. Let them air dry. Your lovely tresses will thank you for letting them be.

Take care if you cover: If you wear woollen cap or scarf to protect yourself against cold, you will experience hair breakage in certain areas on your head. This is because the caps and scarves rub against the delicate hair and pull them out. It is advisable to use satin scarves and to use caps which have cotton or satin lining.

Tame your flyaways

1. Apply some hair serum and move your fingers instead of using a comb. You can also use a clean new toothbrush with soft bristles to tame the flyaways.
2. Apply shampoo to your scalp and not your hair. You need to clean your scalp and flow of shampoo will automatically clean your hair.
3. Flyaway hair is the dry hair so apply a little leave-in conditioner specifically to that layer of hair.
4. It is great to stay away from alcohol. This means alcohol in your hair care products of course. Check the ingredients of the product you buy.

Mask for healthy hair in winter

Mix an egg yolk with two table spoons of olive oil and a glass of lukewarm water. Apply it all over your hair and wash off in an hour. Use lukewarm or cold water to wash it off.
*Do not use heena mask in winters as it dries your hair and can also cause cold.
Love of shampoo, warmth of oil and care of conditioning will give you beautiful hair this winter. So just treat your hair with love, warmth and care and shine on!

Top 10 health tips for busy moms

Being a mother is arguably one of the most important jobs in the world. And being fit and healthy helps you in giving your job your best. So here are some practical tips on how you can be a healthier and happier mom.

Motherhood – arguably the most challenging, stressful, fulfilling, frustrating, thankless, glorious and important job in the world! And like any other job, a mom needs to be in top shape to give the best to her work. So along with looking after the well-being of everyone else in the family, don’t forget to ensure that you are healthy and happy as well.

Top 10 health tips for busy moms

Here are the top 10 health tips for all you busy mothers out there.  Follow these so you may continue to do the great job you’re doing already.

1. Make yourself a priority. You’ve probably heard this repeated a lot. And yet most moms continue to keep putting themselves last on their to-do lists. Be it relaxing, eating, exercising or socialising, it’s important to make time for yourself. After all, only when you’re physically and mentally healthy can you give your best to your family.

2. Exercising tips. Regular exercise is important, there’s no argument there. However taking the time to exercise can be difficult for a busy mom.

   
   (i) One tip is to set a specific, achievable goal for yourself. For instance, you may decide that you want to walk for half-an-hour 4 times a week. Now you have a set goal that’s also very achievable.

   
   (ii) Another tip is to exercise whilst doing something else. (All you multi-tasking moms will like this!)  So if you’ve taken your child for a karate class, don’t just wait in the lobby. Use this half an hour to take a power walk in the street or in a park close by.

3. Food and you. Most moms have a less-than-ideal relationship with food and with all that effort they put into feeding their kids, they either eat too little or too much.

   
   (i) One rule you absolutely must follow is to never finish up the food your child has left. Eating the food left over on your child’s plate is a very common phenomenon and this leads to the mom eating double and gaining unnecessary weight.

   
   (ii) Mornings are an especially busy time with breakfast being cooked and lunch boxes being packed and often mothers end up skipping breakfast themselves. Make sure you sit down and eat a healthy breakfast; you could even pack it and carry it to work if that’s easier, but do not miss breakfast.

   
   (iii) When it’s time to feed your child dinner at the end of a long day, it’s a good idea to finish your meal first. Trying to feed a fussy child on an empty stomach will only make you irritable and impatient. Eat first and you’ll find you’re way more patient and energetic to tackle any challenges the dining table may throw up.

4. Sleep time. Just because you’re a mother now doesn’t mean you need less than 6-8 hours of sleep every night. Prioritise and cut out some activities if you must, just do whatever it takes to get the required amount of sleep.

5. Moms and stress. Stress is inevitable, but there are ways you can minimise it.
   

   (i) One tip is to keep expectations reasonable. Your child comes with his or her own set of talents and strengths. Do not expect unreasonable feats from your kids.
   
   (ii) Never compare your kids with others. It doesn’t matter if your sister-in-law’s daughter started walking 17 days before your own! Your child has qualities that she doesn’t and it’s best not to get into any comparisons.
   
   (iii) Quit the guilt. It’s OK to make mistakes. Everybody does! Don’t waste precious moments with your child feeling guilty about what you did or didn’t do. Just do the best you can and shower your kids with love.
   

6. Ask for help. They say it takes a village to raise a child. What that means is that you cannot do it solely on your own, and there’s no shame in getting help. Involve your husband, your mother, your neighbour, your nanny; nobody will think any less of you and you will be a happier, healthier woman through it all.

7. The supermom myth. Any mom will tell you – you cannot do everything. So stop worrying about trying to bring up children, while keeping a perfect house, having a successful career, looking like a supermodel, cooking like a pro and doing everything you used to before you had your child. It’s OK to have that pile of newspapers in the corner. You’ll get to it when you can.

8. Take a break from being a mom. Every once in a while it’s essential to take a break from kids and diapers and school admissions and homework. Call up a friend or go out and have an adult conversation. Discuss politics or fashion or indulge in a good old gossip session. You’ll feel rejuvenated and look forward to going back home to the kids

9. Physical pampering is important. A day at the spa or beauty salon does a lot to revive a tired mom’s spirits. You get a break, look better and it takes your mind off the stress of parenting.

10. Enjoy motherhood. It’s a great time full of challenges and triumphs and the most important thing is to enjoy it. All moms will tell you that it goes by really fast and when you look back at this time, you should remember all the laugher and fun you had.

Should You Drink Water After A Massage?

Why do masseuses always tell you to drink lots of water after a massage?

Massage therapists often ask patients to drink water after a rubdown. In fact, it's recommended by the American Massage Therapy Association. But why?

Many practitioners believe that deep tissue massage releases toxins from the muscles and into the blood stream. They assert that the water helps the kidneys and pancreas to process those toxins. And while research shows that massage is useful for many conditions -- from anxiety to several types of cancers to childhood constipation -- the truth is that there's no research that clearly illustrates how massage affects toxicants in the body.

"To my knowledge, there is no solid base of research to support the notion that massage moves toxins out of the tissues. By solid, I mean more than a single study. Instead, to be given serious consideration, we need multiple studies, from multiple investigators, in peer-reviewed publications, reporting similar results on this point," wrote massage therapist Tracy Walton, LMT, MS in an editorial for Massage Today.

"There clearly is room for more dialogue and research in the profession of massage about the precise effects of our work."

In addition to the research on the benefits of massage for particular conditions, the National Center for Complementary and Alternative Medicine offers several theories, ranging from neurological to physiological, about how massage affects the body, but none particularly relate to toxicant release.

That said, drinking water isn't just essential to life -- though most properly nourished people drink enough water to live. Drinking enough water is also essential to good health, and that is often related to our body's ability to detoxify. Water supports the kidneys as they process toxicants and nutrients. And a well-hydrated body transports oxygen throughout all cells.

So while the reason many massage therapists recommend drinking water directly after massage isn't firmly established in the research literature, there are many good reasons to drink it anyway.

Study: One Sugary Drink Per Day Raises Risk of Heart Disease for Men

The evidence linking sugar-sweetened beverages with an array of health problems -- including obesity and diabetes -- keeps piling up. And a new study adds one more potential risk to the list: coronary heart disease.
According to a new study, men who drink one sugar-sweetened beverage daily have a 20 percent higher risk of coronary heart disease than men who drink none.

Researchers from the Harvard School of Public Health tracked nearly 43,000 participants in the Health Professionals Follow-Up Study, which included male dentists, pharmacists, physicians, veterinarians and other health professionals ages 40 to 75, almost all of whom were of European descent.
For 22 years, the men filled out surveys about their diets and other health habits. The researchers also collected blood samples from more than 18,000 men who were demographically similar to those in the survey.

The results, published today in the American Heart Association's journal, Circulation, found that drinking 12 ounces of regular soda, fruit drinks and other sugar-sweetened beverages daily was associated with a higher risk of heart disease, even after taking into account other cardiovascular risk factors, such as smoking, physical inactivity, alcohol use and a family history of heart disease.

Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health and the lead author of the study, said the findings were notable because even relatively modest consumption of sugary beverages – just one drink per day – was associated with an increased risk of heart disease.

"These drinks should be treated as a treat, not for all the time," Hu said.
Sugar-sweetened beverages include regular soda, fruit drinks, sports drinks, energy drinks and sugar-sweetened water.

A 2011 report from the U.S Centers for Disease Control and Prevention found that about 25 percent of Americans drink the equivalent of more than one can of soda each day. The study also found that men who drank daily sugar-sweetened beverages had certain markers of cardiovascular disease in their blood, including higher levels of lipids like triglycerides and lower levels of HDL, or "good," cholesterol.

Hu said increases in these markers could give some clues about the biological mechanisms that may connect sugary drinks and heart disease.

Previous research suggests that the link between sugary drinks and heart disease may exist for women as well. The current study's findings mirror those of a study of nearly 89,000 women, the Nurses' Health Study, which Hu and his colleagues published in 2009. That study found that women who drank one or less than two sugary drinks per day had a 23 percent increased risk of a heart attack.

The current study didn't find an association between diet drinks and cardiovascular disease, and previous studies have failed to link diet drinks with an increase in diabetes risk or weight gain. This may be because people who choose diet drinks might be more likely to develop better diets and healthier lifestyles overall. In the current study, the men who drank diet soda often got more exercise and smoked less.

But some nutrition experts hesitate to suggest that people simply replace sugar-sweetened beverages with diet drinks because of inconclusive evidence about the long-term effects of artificial sweeteners. Some research also suggests that diet soda can condition the taste buds to crave sweets, leading to higher sugar intake in other parts of the diet.

A growing body of research connects sugary drinks with increased risk of diabetes, weight gain, high blood pressure and a number of other chronic diseases. But nutrition experts note that the current study doesn't show that sugar-sweetened beverages cause heart disease. Consuming sugary drinks every day may simply indicate less healthy lifestyles that could lead to heart disease.

"To some extent, people who drink more soda are apt to eat less well overall," said Dr. David Katz, director of the Yale Prevention Research Center. "Too much added sugar in the diet is likely a 'marker' of lower overall diet quality."

Nutrition experts emphasize that making any single ingredient out as the bad guy is a mistake.
"Attempting to blame or pinpoint any one cause for disease risk or overweight, fails to recognize that overall lifestyle is the key to health," said Connie Diekman, director of university nutrition at Washington University in St. Louis.

The American Beverage Association, a trade organization representing the beverage industry, disputed the study's findings.

"Drinking sweetened beverages does not cause an increased risk of heart disease – not based on this study or any other study in the available science," the ABA said in a statement, adding that a healthy weight, balanced diet and physical activity are the real keys to reducing the risk of heart disease.