Healthy Eating: Getting Started

Who said healthy eating needs to be boring? Our focus at Health is eating delicious, fresh, whole foods to achieve your ideal weight. We also strive to bring you the best, most reliable and up to date information on new changes and studies in nutrition and health. Eating healthy is an important component to living a long and healthy life. But what we want you to understand is that any healthy diet also allows for some indulgence. Although changing your lifestyle can be challenging, we are here as your personal resource, only a click away from great answers about nutrition and cooking.

When you’re considering changing your eating habits there are a few things you should work to incorporate into your diet. First, whole fruits and vegetables are an important part of any healthy lifestyle. They are packed with vitamins, antioxidants and nutrients that help you lose weight, help slow aging and will give you lots of energy. Plus, there is a ton of variety. Start out slow with some fruits and veggies that you know and love, but gradually work to incorporate new ones. It will keep you from getting bored and will help you get different vitamins and nutrients. Next work on substituting fatty protein sources with lean meat, fish or beans. Protein is key because it keeps you full and satiated and can be a great way to get zinc and omega-3s in your diet. Avoiding overly processed foods will also help you shed pounds. White sugar and white flour have no nutritional value so working to limit their place in your diet will be an easy way to slash your overall calorie count.

One of the most important things to remember is portion control. No matter how healthy you eat, if you are eating too much you will have a hard time maintaining a healthy weight. The good news is that there is no need to go crazy measuring and obsessing about everything that goes from your plate to your mouth. Take a look at your dinner plate. First make sure that it is in fact a plate and not a platter, the size of dinner plates have increased making controlling your portions more difficult. You want half of your plate filled with veggies, a quarter filled with protein and a quarter with carbohydrates (we heart whole grains).

Don’t be nervous about what to make with all of these new ingredients. We’ve got that covered too. We have thousands of recipes that will make sure you are eating delicious meals, salads, sandwiches, soups and even desserts. Each of our recipes are easy to follow and get good food on the table fast. For example, our salad of the month always offers a new spin on the old staple. These recipes will up your confidence in the kitchen and will hopefully inspire you to make them your own.

No worries about eating out though. Going out to dinner or lunch shouldn’t be stressful or cause you to gain weight. By incorporating some of our healthy tips and by eating the correct size portion of your meal (hello leftovers) you can eat out whenever you have to without worry. 

 

resource;www.health.com

Secondhand Smoke ;The Dangers and Effects

What Is Secondhand Smoke?

Secondhand smoke refers to tobacco smoke that is passively breathed in by people in the vicinity of a person who is smoking. Secondhand smoke is a mixture of the smoke from the tobacco product itself (termed sidestream smoke) and exhaled smoke from the smoker (known as mainstream smoke). When a nonsmoker inhales secondhand smoke, he or she is exposed to the same toxins and chemicals, including nicotine, as the smoker. Terms that have been used to refer to secondhand smoke are passive smoking, involuntary smoking, or environmental tobacco smoke (ETS).

Secondhand Smoke and Children

Exposure of children to secondhand smoke also increases their health risks; and children are especially vulnerable to the effects of environmental tobacco smoke. About 35% of U.S. children live in homes where smoking occurs regularly. Research has shown that 50% to 75% of children in the U.S. have detectable levels of cotinine (the breakdown product of nicotine) in their blood, so even children who do not live with smokers may be at risk for adverse effects of secondhand smoke. Chemicals from tobacco smoke inhaled by a nursing mother are also known to reach breast milk.

What Causes Secondhand Smoke?

Cigarettes are the most common sources of secondhand smoke, followed by cigars and pipe smoke. People can be exposed to environmental tobacco smoke anywhere - in their homes, in the workplace, and in recreational settings

 

What Are the Health Risks of Secondhand Smoke?

At least 250 harmful chemicals have been identified in secondhand smoke, including at least 50 carcinogens (chemicals that are known to cause cancer). Just some of the dangerous chemicals present in secondhand smoke include vinyl chloride, cadmium, benzene, arsenic, and ethylene oxide.
Secondhand smoke is known to cause cancer. It has been classified as a "known human carcinogen" by the U.S. Environmental Protection Agency (EPA). It is also associated with cardiovascular and respiratory diseases as well as other serious health conditions. We'll take a look at some of these on the next few slides.

Lung Cancer

Passive smoking is an established risk factor for the development of lung cancer. Research has shown that nonsmokers who reside with a smoker have a 20% to 30% increase in risk for developing lung cancer when compared with nonsmokers who do not reside with a smoker. An estimated 3,400 lung cancer deaths that occur each year in the U.S. are attributable to passive smoking.

Heart Disease (Cardiovascular Disease)

Like cigarette smoking itself, secondhand smoke is a significant risk factor for the development of cardiovascular disease and heart attack. An estimated 46,000 deaths from heart disease in non-smokers who live with smokers occur every year in the U.S. Breathing secondhand smoke for even a short time can have immediate adverse effects on the cardiovascular system, interfering with the normal functioning of the heart, blood, and vascular systems in ways that increase the risk of heart attack. Persons who already have heart disease are at especially high risk of suffering adverse affects from breathing secondhand smoke and should take special precautions to avoid even brief exposure.

Other Lung Diseases and Respiratory Illnesses

Secondhand smoke contains many chemicals that can quickly irritate and damage the lining of the airways. Even brief exposure can trigger respiratory symptoms, including cough, chest congestion (phlegm), wheezing, breathlessness and decreased lung function. Brief exposure to secondhand smoke can also trigger an asthma attack in children with asthma. Babies exposed to secondhand smoke can also develop serious respiratory infections. In the U.S., passive smoking is believed to cause 150,000 to 300,000 lung infections (such as pneumonia and bronchitis) in children younger than 18 months of age each year.

Other Effects on Children

In addition to the risk of pneumonia and respiratory infections in babies exposed to secondhand smoke, passive smoke is known to increase the severity of asthma in children with this condition. About 750,000 middle ear infections in children are also estimated to occur each year as a result of exposure to secondhand smoke. Babies who are exposed to secondhand smoke are at an increased risk for sudden infant death syndrome (SIDS).

Effects on Pregnant Women

Like women who smoke, pregnant women who are exposed to secondhand smoke have an increased risk of having low-birthweight babies.

Possible Link to Breast Cancer

The question of whether or not passive smoking is associated with an increased risk of breast cancer is currently a source of both investigation and controversy. Breast cancer risk in active smokers is not known to be increased, yet some studies have found a possible link to breast cancer with exposure to passive smoke. In 2006, the U.S. Surgeon General's report concluded that there is "suggestive but not sufficient" evidence of a link at this point.

Is There A Safe Level of Secondhand Smoke?

The Surgeon General has concluded that there is no risk-free level of exposure to secondhand smoke. Breathing even a little secondhand smoke can be harmful. While, logically, more extensive or prolonged exposure to secondhand smoke is associated with greatest risk of having medical problems as a result, no safe limit for exposure to secondhand smoke has been established. This means that all exposure to secondhand smoke should be avoided whenever possible.

What Can Be Done About Secondhand Smoke Exposure?

Local, state, and national governments have enacted a variety of laws designed to protect people from health dangers associated with secondhand smoke. These laws vary according to location. Legislation to prevent smoking in workplaces and public buildings is on the rise as the public becomes more informed about the risks of secondhand smoke.

If You're A Smoker�

Obviously, quitting smoking if you are a smoker is the best way to protect your family and friends from secondhand smoke. A number of support systems, programs, and even prescription medications are available to help smokers break the habit.

How to Protect Yourself If You're A Non-Smoker

If you are a non-smoker, the safest way to avoid passive smoke is not to allow others to smoke in your home. This is particularly important if there are children in your home. According to the U.S. Surgeon General, smoke-free workplaces are the only way to protect people from exposure to secondhand smoke in the workplace, since separate smoking areas, cleaning the air, and ventilating the building are not sufficient to prevent exposure if people still are permitted to smoke inside the building.

What Is Thirdhand Smoke?

Thirdhand smoke exposure is a new concept; it is exposure to many of the toxic agents in smoke that have accumulated (as residue) in clothing, drapes, rugs, furniture, dust, and other items due to secondhand smoke. The toxic agents, deposited in and on items from secondhand smoke, can be absorbed through the skin and mucous membranes of non-smokers, especially by infants and young children. Prevention of secondhand smoke exposure can prevent thirdhand smoke exposure.


resource;MedicineNet.com

Weight Control and Smoking Cessation

Congratulations!

Your decision to quit smoking is one of the best actions you can take to improve your health. However, you may be concerned about gaining weight, but try not to worry about it as you quit. Focus on stopping smoking first, and then continue to improve your health in other ways, such as reaching and maintaining a healthy weight for life.

Health Risks of Smoking

Smoking greatly increases the risk of lung cancer, the leading cause of cancer death in the United States. Smoking is also linked to cancer of the esophagus, larynx, kidney, pancreas, and cervix. It also increases the risk of lung disease and heart disease. In pregnant women, smoking is linked to premature birth, low birth weight babies, and delivery complications.

Will I Gain Weight if I Stop Smoking?

Not everyone gains weight when they stop smoking. Among people who do, the average weight gain is between 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight - 30 pounds or more.

What Causes Weight Gain after Quitting Smoking?

When smokers quit, they may gain weight for a number of reasons. These include:

• Feeling hungry. Quitting smoking may make a person feel hungrier and eat more than usual, but this feeling usually goes away after several weeks.
• Having more snacks and alcoholic drinks. Some people eat more high-fat, high-sugar snacks, and drink more alcoholic beverages after they quit smoking.
• Burning calories at a normal rate again. Every cigarette you smoke makes your body burn calories faster, but is also harmful to your heart. Once you quit, you are no longer getting this temporary effect. Instead, you are burning slightly fewer calories on a daily basis. 

 

 

Can I Avoid Weight Gain After I Quit Smoking?

While it is a good idea to be physically active and eat healthy foods as you quit smoking, try not to worry about your weight. It may be easier to quit first and focus on controlling your weight when you are smoke-free. The next several slides offer suggestions to lower your chances of gaining weight when you stop smoking.

Accept Yourself

If you gain a few pounds when you quit, do not dwell on it. Instead, feel proud that you are improving your health. Quitting smoking may make you feel better in many ways:

• increased energy
• whiter teeth
• fresher breath and fresher smelling clothes and hair
• fewer wrinkles and healthier-looking skin
• a clearer voice

 

Get Regular, moderate-Intensity Physical Activity

Regular physical activity may help you avoid large weight gains when you quit smoking. It may also boost your mood and help you feel more energetic. It is likely that you will be able to breathe easier during physical activity after you quit smoking.
Aim for at least 30 minutes of moderate-intensity physical activity on most days of the week, preferably every day. You can accomplish this by breaking it up into shorter sessions - it does not need to be done all at once. After you quit smoking and are ready to lose weight, you may need to do more than 30 minutes of physical activity a day to achieve your weight loss goals.

Ideas for Being Active Every Day

• Use your lunch break to walk around and stretch, or take a walk after dinner.
• Sign up for a class such as dance or yoga. Ask a friend to join you.
• Get off the bus one stop early if you are in an area safe for walking.
• Park the car further away from entrances to stores, movie theaters, or your home.
• Take the stairs instead of the elevator. Make sure the stairs are well lit. 

 

Limit Snacking and Alcohol

Having more high-fat, high-sugar snacks and alcoholic drinks may lead to weight gain when you quit smoking. The ideas below may help you make healthy eating and beverage choices as you quit smoking.

• Do not go too long without eating.
• Eat enough at meal times to satisfy you, but try not to overeat.
• Eat slowly so you can pick up on your body's signals that you are full.
• Choose healthy snacks (fresh fruit, canned fruit packed in juice (not syrup), air-popped popcorn, or fat-free yogurt) between meals.
• Do not deny yourself an occasional treat. If you crave ice cream, enjoy a small serving, which is 1/2 cup.
• Choose an herbal tea, hot cocoa made with fat-free milk, or sparkling water instead of an alcoholic beverage. 

 

Consider Using Medication to Help You Quit

Talk to your health care provider about medications that may help you quit smoking. Some people gain less weight when they use medication. Medications that may help you quit smoking include nicotine replacement therapy (the patch, gum, nasal spray, and inhaler), or antidepressant medication. The patch and gum are available at pharmacies without a prescription from your health care provider.

Consider Getting Professional Advice about Weight Control

You may find it easier to control your weight with the help of a health professional. Ask your health care provider if there is a weight management program in your area. You may also consider speaking with a registered dietitian, nutritionist, or exercise professional about becoming physically active and adopting a healthy eating plan.

Will Weight Gain Hurt My Health?

Although gaining weight is not desired after you stop smoking, keep in mind that the overall health benefits of quitting outweigh the health risks of weight gain. By quitting smoking, you are taking a big step to improve your health. Instead of worrying about weight gain, focus on quitting. Once you are tobacco-free, you can work toward having a healthy weight for life by becoming more physically active and choosing healthier foods.

resource;MedicineNet.com

Childhood Illnesses Every Parent Should Know

Childhood Illnesses: The Facts

While vaccines have made some childhood illnesses rare, many others remain a fact of life. They range from common infections like croup to mysterious ailments like Kawasaki disease. In the following slides, you'll learn the facts about two dozen childhood illnesses. But be sure to consult your pediatrician for proper diagnosis and treatment.

RSV

RSV stands for respiratory syncytial virus, and it's the top cause of bronchiolitis (inflammation of the small airways) and pneumonia in U.S. infants. The infection begins with flu-like symptoms, including a fever, runny nose, and cough. Up to 40% of young children with their first RSV infection will develop noticeable wheezing, and up to 2% will require hospitalization. RSV tends to be milder in older kids and adults.

Ear Infection

Young children are prone to ear infections because of their small Eustachian tubes. These tubes connect the ears to the throat, and they may get blocked when a cold causes inflammation. This traps fluid inside the middle ear, behind the eardrum, allowing germs to breed. The symptoms include fever, fussiness, and ear-pulling. Most ear infections are due to viruses and go away on their own. Childhood vaccinations help prevent infections from certain bacteria that can cause ear infections.

Glue Ear

Glue ear refers to a buildup of fluid in the middle ear without any pain. The medical term for glue ear is otitis media with effusion or OME, and it often follows an acute ear infection. The fluid usually clears up on its own. If it lingers and threatens to interfere with a child's hearing, ear tubes may be recommended to help the fluid drain.

Croup

The hallmark of croup is a tight cough that sounds like a barking seal. The cause of the cough is inflammation in the upper airways, usually due to a virus. If breathing becomes severely impaired, hospital treatment may be needed. However, most kids get better on their own in about a week. Croup is most common in toddlers.

Hand-Foot-and-Mouth Disease

Hand-foot-and-mouth disease causes a fever along with blisters on the inside of the mouth, the palms of the hands, the buttocks, and the soles of the feet. In the U.S., it is usually caused by coxsackievirus A16. This virus tends to spread among children during summer and early fall. Most cases are not serious and last a week to 10 days.

Pinkeye

Tearing, redness, itching, and crusty eyelashes are all signs of conjunctivitis, commonly called pinkeye. Often caused by the same viruses as the common cold, pinkeye spreads rapidly in schools and day care centers. Consult your pediatrician to determine whether your child needs treatment. Most cases clear up in four to seven days.

Fifth Disease

Often called "slapped cheek" disease, fifth disease causes a bright red rash on a child's face. A rash may also appear on the torso, arms, or legs. The culprit is human parvovirus B19, a virus that may cause mild cold-like symptoms before the rash is seen. Up to 20% of kids get it by age 5, and up to 60% have had it by age 19. The rash usually disappears in seven to 10 days.

Rotavirus

Before the introduction of an effective vaccine, rotavirus was the top cause of diarrhea-related deaths in young children. The main symptoms are vomiting and watery diarrhea, which can make babies become dehydrated very quickly. There are now two rotavirus vaccines for infants, and studies indicate a dramatic drop in the number of new cases.

Kawasaki Disease

Kawasaki disease is a very rare and mysterious ailment that strikes children under age 5. The symptoms include a high fever, patchy rash, swelling and redness of the hands and feet, bloodshot eyes, and chapped, red lips. Without treatment, the illness can damage the heart and may be fatal. Doctors have yet to discover what causes Kawasaki disease.

resource;MedicineNet.com

Understanding Cancer of the Colon

Colorectal Cancer: What Is It?

Colorectal cancer is the third most frequently diagnosed cancer in men and women and the second highest cause of cancer deaths in the U.S. Yet, when found early, it is highly curable. This type of cancer occurs when abnormal cells grow in the lining of the large intestine (colon) or rectum. Learn more about who gets colorectal cancer, how it is detected, and what the latest treatments can accomplish.

Colorectal Cancer: How It Starts

Colorectal cancers often begin as polyps – benign growths on the surface of the colon. The two most common types of intestinal polyps are adenomas and hyperplastic polyps. They develop when there are errors in the way cells grow and repair the lining of the colon. Most polyps remain benign, but some have the potential to turn cancerous. Removing them early prevents colorectal cancer.

Risk Factors You Can't Control

Your risk of colorectal cancer depends on genetics and lifestyle. Factors you can't control include:

• Age – most patients are older than 50
• Polyps or inflammatory bowel disease
• Family history of colorectal cancer
• History of ovarian or breast cancer

Risk Factors You Can Control

Some factors that raise the risk of colorectal cancer are within your control:

• Diet high in red, processed, or heavily cooked meats
• Being overweight (excess fat around the waist)
• Exercising too little
• Smoking or drinking alcohol

Colorectal Cancer Warning Signs

There are usually no early warning signs for colorectal cancer. For this reason it's important to get screened. Detecting cancer early means it's more curable. As the disease progresses, patients may notice blood in the stool, abdominal pain, a change in bowel habits (such as constipation or diarrhea), unexplained weight loss, or fatigue. By the time these symptoms appear, tumors tend to be larger and more difficult to treat.

Colorectal Cancer Screening

Because colorectal cancer is stealthy, screenings are the key to early detection. Beginning at age 50, most people should have a colonoscopy every 10 years. This procedure uses a tiny camera to examine the entire colon and rectum. These tests not only find tumors early, but can actually prevent colorectal cancer by removing polyps (shown here).

Virtual Colonoscopy

There is now an alternative to colonoscopy that uses CT scan images to construct a 3-D model of your colon. Called virtual colonoscopy, the procedure can reveal polyps or other abnormalities without actually inserting a camera inside your body. The main disadvantage is that if polyps are found, a real colonoscopy will still be needed to remove and evaluate them.

X-Rays of the Colon (Lower GI)

X-Rays of the colon -- using a chalky liquid known as barium as a contrast agent -- allow your doctor a glimpse at the interior of the colon and rectum, offering another way to detect polyps, tumors, and changes in the intestinal tissue. Shown here is an "apple core" tumor constricting the colon. Like the virtual colonoscopy, any abnormalities that appear on the X-rays will need to be followed up with a conventional colonoscopy.

Diagnosing Colorectal Cancer

If testing reveals a possible tumor, the next step is a biopsy. During a colonoscopy, your doctor will remove polyps and take tissue samples from any parts of the colon that look unusual. This tissue is examined under a microscope to determine whether or not it is cancerous. Shown here is a color-enhanced, magnified view of colon cancer cells.

Staging Colorectal Cancer

If cancer is detected, it will be "staged," a process of finding out how far the cancer has spread. Tumor size may not correlate with the stage of cancer. Staging also enables your doctor to determine what type of treatment you will receive.

• Stage I – Cancer has not spread beyond the inside of the colon or rectum
• Stage II – Cancer has spread into the muscle layer of the colon or rectum
• Stage III - Cancer has spread to one or more lymph nodes in the area
• Stage IV – Cancer has spread to other parts of the body, such as the liver, lung, or bones. This stage does NOT depend on how deep the tumor has penetrated or if the disease has spread to the lymph nodes near the tumor.

Colorectal Cancer Survival Rates

The outlook for your recovery depends on the stage of your cancer, with higher stages meaning more serious cancer. The five-year survival rate refers to the percentage of patients who live at least five years after being diagnosed. Stage I has a 93% five-year survival rate while stage IV has a five-year survival rate of only 8%.

Colorectal Cancer Surgery

In all but the last stage of colorectal cancer, the usual treatment is surgery to remove the tumor and surrounding tissue. In the case of larger tumors, it may be necessary to take out an entire section of the colon and/or rectum. The good news is that surgery has a very high cure rate in the early stages. If the cancer has spread to the liver, lungs, or other organs, surgery is not likely to offer a cure -- but removing the additional tumors, when possible, may reduce symptoms.

Treating Advanced Colorectal Cancer

When colorectal cancer has spread to one or more lymph nodes (stage III), it can still be cured. Treatment typically involves a combination of surgery, radiation (being administered here), and chemotherapy. If the cancer comes back after initial treatment or spreads to other organs, it becomes much more difficult to cure. But radiation and chemotherapy can still relieve symptoms and help patients live longer.

Coping With Chemotherapy

Chemotherapy has come a long way from the days of turning people's stomachs. Newer drugs are less likely to cause this problem, and there are also medications to control nausea if it does occur. Clinical trials continue to search for chemotherapy drugs that are more effective and tolerable.

Radiofrequency Ablation

Radiofrequency ablation (RFA) uses intense heat to burn away tumors. Guided by a CT scan, a doctor inserts a needle-like device that delivers heat directly to a tumor and the surrounding area. This offers an alternative for destroying tumors that cannot be surgically removed. In patients with a limited number of liver metastases that cannot be removed by surgery, chemotherapy is sometimes combined with RFA for tumor destruction.

Preventing Colorectal Cancer: Diet

There are steps you can take to dramatically reduce your odds of developing colorectal cancer. Researchers estimate that eating a nutritious diet, getting enough exercise, and controlling body fat could prevent 45% of colorectal cancers. The National Cancer Institute recommends a low-fat diet that includes plenty of fiber and at least five servings of fruits and vegetables per day.

Preventing Cancer With Exercise

Physical activity appears to be a powerful weapon in the defense against colorectal cancer. In one study, the most active participants were 24% less likely to have the cancer than the least active people. It didn't matter whether the activity was linked to work or play. The American Cancer Society recommends exercising for at least 30 minutes most days of the week.

resource:MedicineNet.com