Go Ahead- Cheat and Eat

Sleep: Are You Getting Enough?

Sleep: Are You Getting Enough?

*The elderly don't need as much sleep as younger people.

*Bleary-eyed drivers can stay awake better by cranking up the car stereo and rolling down the windows.

*Nighttime shift workers eventually readjust to their late hours.

*Boredom makes you tired.

They're all false. But if you got them wrong, you're not alone. A telephone survey of 1,027 people conducted by the National Sleep Foundation found that 85% failed a simple 12-question quiz on sleep. Not only did they "flunk the exam," but two-thirds of those polled also reported sleeping difficulties.

"It's astounding that you can go through your whole education learning about proper nutrition and hygiene but not getting adequate sleep,” said Thomas Roth, PhD, Health and Scientific Advisor of the National Sleep Foundation as well as director of the Sleep Disorders Research Center at Henry Ford Hospital in Detroit. "Only once did my children get taught about sleep in school. It was the night before a state exam, and the children were told to get a good night's sleep in preparation. That's it.

"Most of us need eight hours of sound sleep to function at our best, and good health demands good sleep," explained Roth. The problem: Americans are averaging only about seven hours of sleep a night. One in three gets only six hours a night. "People have no idea how important sleep is to their lives," he stated.

The Function of Sleep

Why IS sleep so critical to our well-being?

If resting in bed were all it took to recharge body and mind for the coming day, insomniacs could take in their favorite late night television and start the next day fresh. But surprisingly, it's not how much sleep you get that's important; it's the level of sleep you achieve that truly restores you, body and mind.

Sleep can be divided into two crucial phases:

• Non-rapid eye movement (NREM) sleep takes up 80% of the average dreamer's night. The earliest phase of NREM sleep begins with general relaxation of muscles. This relaxed state eventually culminates in the deepest sleep level when it appears that protein synthesis, growth hormones, immune function, and the mind are given a boost. Delta waves, the slowest and largest waves, signal the onset of this most rejuvenating sleep level, which constitutes 50% of an adult's sleep time.
• Rapid eye movement (REM) sleep takes up about 25% of an average sleeper's night. Dreams that occur during REM sleep might provide, in a sense, a sorting through of free-floating information. Prolonged REM deprivation has been linked to excessively anxious or emotional behavior that dissipates once more regular sleeping habits are achieved. REM sleep is thought to be the most important period for mental revitalization.

Risky Consequences From Sleeplessness
According to the National Sleep Foundation, an estimated $35 billion is lost yearly in productivity, sick leave, medical expenses, and property and environmental damage because of sleep deprivation and untreated sleep disorders. It's more than a simple matter of dragging yourself through the day. On-the-job dozing can dearly cost the sleep-deprived worker and those around him. For example, the environmentally disastrous 1989 Exxon Valdez oil spill in Alaska reportedly involved the sleepiness of the tanker's third-mate.

The problem also hits much closer to home. Driver fatigue has been identified as the greatest accident risk factor affecting motor carriers. Furthermore, the National Highway Traffic Safety Administration estimates that more than 100,000 crashes per year are caused by drivers nodding off behind the wheel and that thousands die as the result of such accidents.

The National Sleep Foundation's poll even found that 23% of those questioned had dozed off while driving some time in the past year. It would seem that people know not to drive drunk but not to refrain from driving tired. Rolled-down windows, the car's blaring stereo, and a strong cup of Joe is not going to restore all the alertness necessary for safe driving. If your eyes are closing on you, the only surefire way to save your life as well as others’ is to pull over to the side of the road and give in to sleep.

In addition to productivity and safety consequences, research shows that people who are chronically sleep deprived may also be more likely to suffer from:

• Depression
• Cardiovascular disease (e.g., coronary heart disease, stroke, heart attack, hypertension)
• Decreased enjoyment in life
• Poor work performance, leading to increased absenteeism and decreased number of promotions

Is Lifestyle the Culprit?
How is it that there is an epidemic of sleepiness so severe in the United States that it kills people regularly? In the first decade of this century, prior to the widespread usage of electricity, Americans basically bedded down at nightfall. Since then, they have lived increasingly longer days. They also lead driven lifestyles, attempting to balance successful career and home lives. The exhausting modern schedule leaves little time for the "luxury" of sleep.

Today's lifestyle is so busy that people often don't have the time to recognize the symptoms of fatigue unless they're at a task that bores them. This has given rise to the notion that boredom brings on sleepiness. In truth, boredom only brings sleepiness to your attention.

Who Is Most Affected?
Late shift workers. Not only do Americans give up a good night's rest in an attempt to keep up with the hectic pace of the electronic age, many, including late-shift healthcare, military and public safety workers, nuclear power plant operators, medical residents, and long-haul truck drivers, are building daily schedules against the body's natural circadian rhythm. That rhythm dictates that the longest period of sleepiness occurs during the hours of 1 a.m. to 6 a.m. Thus, people who work the late shift lose out on the time that the body is programmed for the deepest and most beneficial sleep.

Older adults. The elderly, too, cope with a special set of difficulties that keeps them from getting the sleep they need. Aging brings on a host of health-related problems that interrupt sleep, such as pain from arthritis, medications with side effects that disturb rest, or depression brought on by the discomforts of the aging process. More than any other population, the elderly rely on medications that keep them up at night. Moreover, a more sedentary lifestyle doesn't allow for the expenditure of energy that results in restful sleep. Last, a slowing of what is known as delta wave activity in the brain doesn't allow for the same degree of deep sleep per night as enjoyed in youth.

But none of this means that the elderly don't need as much rest as everyone else. The combination of conditions that change the sleep habits of the elderly only indicates that they need to alter their sleep habits so that they get enough shut-eye.

Crib Sheet
In general, people are so used to going without enough sleep that they don't recognize that their sleeping habits make sound slumber unlikely. Following these simple tips will help you settle down for a good night's rest. Do the following to improve the quality of your sleep as well as to get more restful sleep:

• Avoid caffeine, nicotine, alcohol, and exercise at least four hours before bedtime. Caffeine and nicotine are stimulants, and alcohol, though a depressant that makes falling asleep easier initially, interferes with deep sleep later on during the night. Exercise also acts as a stimulant, but a workout earlier in the day can improve nighttime rest.
• Leave worrying outside the bed. If you stay awake worrying about things you have to tackle the next day, write out a list of "to-dos" to take the pressure off. Then put the list aside to deal with the next day.
• Keep other activities out of the bedroom. Don't confuse your bedroom with your family room. Keep your television viewing and Net surfing out of your sleeping quarters. You need to associate your bedroom with sleep and not activities that will keep your mind engaged.
• Don't try to "force" yourself to sleep. You'll just lie awake staring at the clock. After 20 minutes of wakefulness, go to another room to read or watch TV. Return to your bedroom only when you've become tired enough to sleep.
• Temperature counts. Keep your bedroom set up for a restful night's sleep with a comfortable mattress and proper temperature setting. A too-hot or too-cold room can keep you awake.
• Reduce noise levels. Apartment-dwellers with noisy neighbors or those on heavily trafficked streets can block out noise with a fan or sound-simulating machine that mimic nature sounds (such as the ocean or rain).
• Avoid stimulation before sleeping. Try not to engage in anything that will give you a second wind just before bed, such as viewing an action-packed movie or sitting in a brightly lit room. Instead, try listening to soothing music or reading.
• Slow down. Don't hurriedly get ready for bed at the last minute. Brush your teeth and wash yourself a while in advance. Try to stick with an early-to-bed, early-to-rise pattern. That way, you won't go to bed too late during the work week and need an alarm clock each morning to wake you out of a sound sleep.

If you're troubled with chronic difficulties falling asleep or staying asleep, see a doctor. You may discover, for example, that what seems like simple snoring is actually sleep apnea. Apnea is a treatable condition that repeatedly rouses an estimated 18 million Americans from their dreams during the night.

Other sleep disorders, such as restless legs syndrome (unpleasant sensations in the legs combined with irresistible urge to move) and narcolepsy (sudden and involuntary episodes of sleepiness) should also be discussed with your physician.

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RESOURCES:

American Academy of Sleep Medicine
http://www.aasmnet.org

National Center on Sleep Disorders Research
NIH National Heart, Lung, and Blood Institute
http://www.nhlbi.nih.gov

National Sleep Foundation
http://www.sleepfoundation.org

CANADIAN RESOURCES:

Better Sleep Council Canada
http://www.bettersleep.ca/

Canadain Sleep Society
http://www.css.to/

REFERENCES:

Drugs and insomnia. NIH Consensus Development Conference. Consensus development conference summary. Vol 4, No 10, National Institutes of Health, Bethesda, MD, 1984:1.

Sateia, MJ, Nowell, PD. Insomnia. Lancet . 2004; 364:1959.

Silber, MH. Clinical practice. Chronic insomnia. N Engl J Med . 2005; 353:803.

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This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © 2009 EBSCO Publishing All rights reserved.

Deciphering the Nutrition Facts Label

Deciphering the Nutrition Facts Label: Do You Know What You're Eating?

How much calcium is in macaroni and cheese? Which brand of macaroni and cheese has the least fat? The best way to find out this information and more is to read the food label. All food packages bear the Nutrition Facts label, which is full of useful information to help you eat more healthfully.

Let's look at a sample label for macaroni and cheese to find out what's inside.




Serving Size


The serving size tells you the amount of food that the nutrient information given on the label is based on. Pay attention to the serving size, including how many servings are in a package, and compare it to how much you actually eat. In the sample label above, one serving of macaroni and cheese equals one cup. If you ate the entire package, you would eat two cups, which means you would also consume twice the amount of the nutrients listed on the label.

Calories and Calories From Fat


Calories are a measure of how much energy you get from food. Calories come from three sources: fat, protein, and carbohydrate. The label tells you how many of the calories in one serving come from fat.

Important Nutrients
The top half of the nutrition label lists nutrients that can strongly affect your health. They can be divided into two groups: those to limit and those to get enough of.

Nutrients to Limit


These are the nutrients that can have adverse effects on your health if they are eaten in excess. For example, too much fat, too much cholesterol or too much sodium may increase your risk of certain chronic diseases including heart disease, some forms of cancer, and high blood pressure. Saturated fat is particularly damaging to your heart and arteries. Unsaturated fats, which are not required to be listed on a label, but are often listed when they are contained in a food, are a healthier type of fat. Most of the fat you eat should be the unsaturated type (this includes both monounsaturated and polyunsaturated). Each gram of fat, regardless of whether it is saturated or unsaturated, provides nine calories.

Another kind of fat on the label is trans fats. Most trans fats come from partially hydrogenated vegetable oils as found in vegetable shortenings and some margarines, which are commonly used in baked goods. Trans fats, along with saturated fats and cholesterol increase the "bad" lipids in your blood, putting you at higher risk for heart disease.

Eating too many calories in general can lead to overweight and obesity. Being overweight is a risk factor for many health conditions including type 2 diabetes and osteoarthritis. Therefore, it is essential to also note the total calories listed on the label.

Nutrients to Get Enough of


These are a few of the nutrients that are beneficial to our health, and many Americans may not get enough. These include vitamins A and C, the minerals calcium and iron, and fiber. Calcium can help decrease the risk of osteoporosis and possibly high blood pressure, while Vitamin C acts as an antioxidant. Fiber, which helps to maintain regularity, is also believed to help decrease the risk of certain chronic diseases.

Total Carbohydrate
Here, you can find the total grams of carbohydrate in the product. One gram of carbohydrate provides four calories. Total carbohydrate includes dietary fiber and sugars, which are both listed on the label, as well as other forms of carbohydrate.

The Percent Daily Value (%DV)
The percent daily values are listed in the right-hand column of the Nutrition Facts label. These percentages tell you whether the nutrients in a serving of food contribute a lot or a little to your total daily nutrient intake, 5% or less is "a little" and 20% or more is "a lot."

For example, one serving of macaroni and cheese provides 2% of the daily value for Vitamin C. This is a little and therefore this food is not a good source of Vitamin C. Be sure to eat other foods rich in this vitamin (fruits and vegetables) throughout the day. On the other hand, one serving of macaroni and cheese provides 20% of the daily value of calcium. This is considered a lot; making this food a good source of calcium. You'll still need to eat other calcium-rich foods throughout the day to reach 100% of the daily value, but this food provides a significant amount.

What Is My Daily Value?


The percent daily values are based on recommendations for a 2,000 calorie diet, and are outlined in a table below the Nutrition Facts label. The information in this table is exactly the same on all food products (small food products may not have this table if there is not enough room to display it). These values are based on expert dietary advice for the amount of certain nutrients you should consume over the course of the day.

People's actual calorie intakes can vary widely around 2,000 calories, so you may need greater or lesser amounts of these nutrients based on your actual calorie intake. However, the daily values provide a good starting point to refer to. For example, just knowing that one serving of macaroni and cheese contains 12 grams of fat is not very helpful. But to know that this 12 grams accounts for 18% of the total amount you should have in a day is a more useful way of interpreting it. Also, referring to the note that 5% is a little and 20% is a lot, one serving of macaroni and cheese is closer to "a lot" than "a little" amount of fat.

Comparing Percent Daily Values
The percent daily value makes it easy for you to compare the nutrient contents of different brands of similar foods. But first check the serving size to see that it is the same; serving sizes are generally consistent for similar types of food. This can help you choose the product with the lower percentage of fat or the greater percentage of calcium, for example.

Sugars and Protein
There are no daily values for sugars and proteins.


There is no DV for sugars because there is no specific recommendation for the amount of sugar we should eat each day. The amount of sugar listed here includes both natural sugars (such as those that occur in fruits and dairy products), as well as sugars added during processing. To determine which type of sugars a food product contains, check the ingredient list.

Usually, there is no DV given for protein. This is because protein intake is not a major health concern for adults and children over the age of four. However, if a food package makes a specific claim about its protein intake, such as "high in protein," the %DV must then be included. The average American eats plenty of protein in his or her daily diet. Each gram of protein provides four calories.

Calcium


The DV for calcium is 1,000 (milligrams) mg per day. To determine the exact amount of calcium in a product, you'll need to do a little math, just multiply the %DV by 10. If a container of yogurt contains 30%DV; multiply this by 10, which will give you the value of 300 mg.

The DV is 1,000 mg, which is the recommendation for people ages 19-50. However, adolescents (ages 9-18) need 1,300 mg per day, and people age 50 and older need 1,200 mg each day. For these groups, strive for 130% and 120% of the daily value, respectively.

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RESOURCES:

American Dietetic Association
http://www.eatright.org/

US Food and Drug Administration
http://www.cfsan.fda.gov/

CANADIAN RESOURCES:

Canada's Food Guide
http://www.hc-sc.gc.ca/

Dietitians of Canada
http://www.dietitians.ca/

REFERENCES:

Center for Food Safety and Applied Nutrition. US Food and Drug Administration website. Available at: http://www.cfsan.fda.gov . Accessed July 15, 2008.

Duyff RL, ADA. The American Dietetic Association's Complete Food & Nutrition Guide . Chronimed Publishing; 1998.

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This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © 2009 EBSCO Publishing All rights reserved.

Ten Tips to Reduce Your Risk of Cancer

Ten Tips to Reduce Your Risk of Cancer

In 2008, an estimated 1.5 million people in the United States were diagnosed with cancer, including over 700,000 new cases in men and nearly the same number of new cases in women. There were also over 650,000 cancer deaths last year, which ranks cancer second only to heart disease as a leading cause of death

Cancer is caused by changes in genes that control the growth and death of cells. The disease develops when cells continue to grow and divide instead of dying off when they get older as they would normally do. As cancer cells multiply, they can damage nearby tissues and can also spread to other parts of the body and develop into new tumors. While improvements in detection, diagnosis, and treatment have increased the survival rate for many types of cancer, we also encourage doing all you can do to prevent the disease as a core strategy of your prescription for optimal health.

With prevention in mind, here are 10 things we can all do to reduce the risk of developing cancer:

1. Avoid tobacco products and second-hand smoke

Lung cancer is the leading cause of cancer deaths in the United States for both men and women. Ironically, it’s also the most preventable type of cancer. Some 87-percent of lung cancer deaths are attributable to exposure to tobacco smoke including roughly 3,000 deaths each year in non-smokers due to second-hand smoke. Of the 45 million Americans who still smoke in 2007, 30-percent of male and 21-percent of female high school students reported using some form of tobacco in the prior month. If you smoke, take the necessary steps to quit for the health of you and your loved ones.

2. Achieve and maintain a healthy weight

Being overweight increases your chance of developing certain types of cancer, including cancer of the esophagus, colon and rectum, and pancreas. Obesity also increases the risk of breast cancer in postmenopausal women by roughly 50-percent, and endometrial cancer by about three fold. And carrying too much extra body weight is believed to account for up to 30-percent of kidney cancers in both men and women. Make smart food choices, control portion sizes, and fill up on fruits and vegetables to help manage your healthy weight and reduce your risk of cancer.

3. Get moving

The American Cancer Society recommends regular exercise as a way to prevent cancer. Regular exercise burns calories and can help you reach and maintain a healthy weight. Pick something that gets and keeps you moving like walking, hiking, cycling, swimming, team sports, and even dancing. Consider biking or walking to work, or take a walk during your lunch break. Be sure to gradually work up to 30-45 minutes of exercise a day for five or more days per week.

4. Eat more fruits, vegetables, and whole grains

Fruits and vegetables are naturally rich in dietary antioxidants like vitamin C, vitamin E, and a whole family of carotenoids that may help to protect your healthy genes from oxidative damage. Recent research suggests that eating tomatoes may help to protect against developing prostate cancer, while eating cruciferous vegetables like broccoli, cauliflower, and brussels sprouts may help to protect against bladder cancer. Fruits and vegetables are also rich in fiber which can speed the transit of food through the digestive system and may reduce the absorption of cancer-causing chemicals. So eating a wide variety of fruits and vegetables may be the best way to ensure broad spectrum protection.

5. Fresh is best

Until about 20 years ago, stomach cancer was the most common cancer worldwide, perhaps due to cultural preferences for eating large amounts of salt-preserved foods such as cured meats and pickled vegetables. This finding underscores the point that when it comes to eating most foods, it’s generally best to eat fresh rather than salted, cured, or pickled. In general, the less processed the food, the healthier it will be for you.

6. Limit alcohol intake

Excess alcohol consumption is associated with increased risks of cancers of the oral cavity, throat, voice box, esophagus, liver, breast, and possibly the colon and rectum. Breast cancer is the most common form of cancer diagnosed in women, and aside from carrying too much body weight, alcohol intake is the only other established risk factor for this disease. It’s recommended that men who drink alcohol should limit their intake to no more than 2 drinks per day, while women should limit their intake to no more than 1 drink daily.

7. Practice sun safety and check for changes in your skin

Ultraviolet radiation from the sun is damaging to your skin. The genetic damage it can cause to skin cells can lead to skin cancer, a disease that is increasingly common, especially among young people. Be aware that the sun’s peak time is between 10 am and 3 pm and that sunlight exposure can be intensified by up to 50-percent when reflected from sand, water, snow, ice, and concrete. When outdoors, cover up exposed areas and wear sun screen with an SPF of 15 or more. Know your skin and be aware of the location, size, and shape of moles and skin spots, and report any changes promptly to your physician.

8. Reduce your exposure to potential carcinogens

There are many substances in the environment with the potential to put you at higher risk for developing cancer. On the job, minimize your exposure to fumes, dust, solvents, and chemicals. Try to reduce your everyday exposure to potentially-toxic environmental chemicals in the home and…

• Dust and vacuum regularly to rid your home of toxins attracted to dust
• Open windows and use fresh air to freshen and minimize indoor pollution
• Filter your drinking water to remove pollutants
• Switch to green cleaning products that are safe but still powerful

9. Know your family history and get screened

Some 5-10-percent of cancers are due to a genetic predisposition to cancer. Family history is a risk factor for common types of cancer including breast, ovarian, colon, and prostate cancer. If you have a family history of cancer your physician may recommend genetic testing to see if you have the type of gene that can increase your chance of developing cancer. For individuals with an average risk of cancer, the following cancer screening guidelines are recommended:

• Breast cancer: Women should begin yearly mammograms at age 40 and conduct regular breast self exams starting in the 20’s.
• Colon and rectal cancer: Men and women should have one or more screening tests including a colonoscopy starting at age 50.
• Cervical cancer: All women should begin cervical cancer screening no later than 21 years of age.
• Prostate cancer: Men should have the prostate-specific antigen (PSA) blood test and digital rectal examination annually beginning at age 50.

10. Choose your dietary supplements wisely

Whether it’s vitamin D, folic acid, calcium, the antioxidants like vitamin C, vitamin E, and the carotenoids, fiber, or emerging phytochemicals, nutrition surveys have made it clear that your diet is unlikely to be providing all the essential nutrients and other dietary factors you need to be at your healthiest. And dietary supplement studies have yielded compelling evidence that supplements can help to reduce the chance of developing cancer in undernourished individuals.

Researchers at the Fred Hutchinson Cancer Research Center and the University of Washington published a study in Nutrition and Cancer¹ that evaluated the association between dietary and supplemental zinc and prostate cancer in 35,242 men participating in the VITAL cohort, a study specifically designed to evaluate the impact of dietary supplements on cancer risk. In this study, long-term supplemental zinc intake was in fact associated with reduced risk of clinically relevant advanced disease.

And as reported in the Archives of Internal Medicine², National Cancer Institute researchers found that among postmenopausal women, the greater their total calcium intake from dietary supplements and food up to about 1,300 mg per day, the lower was their risk of developing cancer. For men and women, a diet rich in calcium from supplements and food was associated with a lower risk of developing cancers of the digestive system such as colon cancer. These findings are consistent with randomized clinical trials which have shown that calcium supplementation reduces the recurrence of colon polyps, which are precursors to colon cancer

Clearly, dietary supplements play a key role in making up the nutrient shortfalls in your diet, and they provide a means of achieving optimal nutrient levels needed to achieve and maintain the best of health.

¹Zinc intake from supplements and diet and prostate cancer. Gonzalez A, Peters U, Lampe JW, White E. Nutr Cancer. 2009;61(2):206-15

²Dairy food, calcium, and risk of cancer in the NIH-AARP Diet and Health Study. Park Y, Leitzmann MF, Subar AF, Hollenbeck A, Schatzkin A. Arch Intern Med. 2009169(4):391-401

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Bring Back Breakfast

Bring Back Breakfast
The Neglected Meal

Gone are the days when it was unthinkable to start the day without a good hearty breakfast. Now, people have more excuses than you can shake a spatula at for why they can't or don't eat a morning meal. Do any of these sound familiar?

• I don't have time.
• I'm not hungry in the morning.
• I'm trying to lose weight.
• I don't like breakfast foods.
• When I eat breakfast, I'm more hungry mid-morning.

The Case for Breakfast
We've all heard it: breakfast is the most important meal of the day. But you know what, it's true. Here are some reasons why:

Breakfast is the time to refuel. After fasting for the 8-12 hours after dinner and during sleep, your body needs to replenish its energy supply. The brain is especially in need of a fill-up, because it has no place to store its main energy source: glucose, which comes from the foods we eat. Without eating you won’t be able to think or concentrate. Muscles also rely on glucose for a portion of their energy.

Eating breakfast is associated with better attitudes about work and school. People who pass on a morning meal are often tired, irritable, or restless in the morning. And kids who skip breakfast tend to be tardy or absent from school more often than those who eat breakfast regularly.

Eating breakfast is associated with greater productivity in the late morning. Kids who eat a morning meal perform better in school than those who don't. This is because morning hunger interferes with concentration, problem solving, and muscle coordination.

Eating breakfast regularly is associated with maintaining a healthful weight. According to the American Dietetic Association, kids who eat breakfast are less likely to be overweight. There has also been extensive research to show that adults who skip breakfast are more likely to be overweight and obese.

Breakfast can add to the healthfulness of your diet. For example, research has found that people who eat breakfast regularly have higher total intakes of the following:

• Vitamin C
• Calcium
• Thiamin
• Riboflavin
• Iron
• Fiber

No More Excuses
Now it's time to let go of those excuses.

I don't have time. A little planning may help.

Have quick foods on hand:

• Dry cereal, have a variety of types for mixing
• Single-serving containers of yogurt
• English muffins or whole wheat bread or bagels
• Fresh, canned, or dried fruit
• Instant oatmeal

Spend time on the weekend or a weeknight preparing easy-to-grab foods for the week:

• Make your own muffins, breads, or granola
• Hard-boil several eggs
• Make pancake batter and keep it in the fridge; in the morning, ladle some on the griddle and top with fresh fruit
• The night before, whirl together a breakfast shake, milk/yogurt, fruit, ice, and wheat germ, and store in the fridge

Pack foods that you can eat on the commute or at your desk:

• A Ziploc bag of dry cereal or trail mix
• Cereal bar or granola bar
• Can of vegetable juice

I'm not hungry in the morning. Eat something small, such as toast, juice, or an egg, at breakfast time. Bring along a snack for when you are hungry mid-morning.

I'm trying to lose weight. Several studies have found that people who eat breakfast tend to weigh less and be more successful at losing weight than those who do not eat breakfast. Skipping breakfast sets you up to be ravenously hungry later in the day, which can lead to overeating. Of course, you still need to make healthful choices. Be aware of portion sizes. For example, many bagel-shop bagels and muffins are much higher in calories than you think. Also, stay away from some of the traditional, fatty breakfast foods, including:

• Bacon
• Breakfast sausage
• Hash browns
• Biscuits with gravy
• Doughnuts and pastries
• Foods with lots of cheese

I don't like breakfast foods. Anything can be a breakfast food:

• Last night's leftovers and a piece of fruit
• Grilled cheese and tomato sandwich
• English muffin with peanut butter and banana
• Bagel topped with avocado spread and sliced fresh tomato
• Cheese, crackers, and fruit
• Tomato soup and crackers
• Pita stuffed with low-fat cheese and salsa
• Cottage cheese with fresh or canned fruit and graham crackers
• Smoked salmon, cream cheese, and cucumber on a bagel
• Baked potato topped with cottage cheese or salsa

When I eat breakfast, I'm more hungry mid-morning. Hunger pangs are a healthy, normal signal from your body. Bring along a snack for these times. Or try eating a little more protein or fat with breakfast to keep you satiated longer.

Back to Breakfast
Eating a healthful breakfast helps prepare your mind and body for the day ahead. Try some of these ideas to bring breakfast back into your routine.

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RESOURCES:

5-a-Day Breakfast Tips
http://www.5aday.gov/tips/index.html

Fruits and Veggies Matters
Centers for Disease Control and Prevention
http://www.fruitsandveggiesmatter.gov/

CANADIAN RESOURCES:

Dietitians of Canada
http://www.dietitians.ca/

Health Canada
http://www.hc-sc.gc.ca/

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This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © 2009 EBSCO Publishing All rights reserved.

Edits to original content made by TriVita.

The Benefits of CoQ10

Review Provides Evidence of CoQ10 Benefits

At a Glance A review of CoEnzyme Q10 supplementation confirms its beneficial role in heart, muscle, and neurological health. Read more about this study below.

CoEnzyme Q10 use has significantly increased over the past few years due to an expanding understanding of the various roles it plays in a range of disorders. The latest findings and benefits of CoEnzyme Q10 were reviewed recently in the journal Current Opinions in Clinical Nutrition and Metabolic Care.

The review addresses the role of CoEnzyme Q10 in heart health, including the protection of heart muscle during cardiac surgery, end-stage heart failure, pediatric cardiomyopathy, and in cardiopulmonary resuscitation. Various aspects of its role in normal function of the vascular system (arteries and vessels) are reviewed. Diseases involving mitochondrial dysfunction and oxidative stress were reviewed, highlighting the protective mechanism of CoEnzyme Q10. A follow-up of patients with Friedreich’s Ataxia, a disease that causes degeneration of nerve tissue in the spinal cord, was reviewed. The patients who were treated with CoEnzyme Q10 and vitamin E showed a significant improvement in heart function and muscle health. Benefits of CoEnzyme Q10 with respect to migraines and age-related macular degeneration were reviewed, as was the issue of the statin drug related CoEnzyme Q10 deficiencies. Evidence of improved sperm motility and function in select patients was also discussed.

The latest findings highlight the beneficial role of CoEnzyme Q10 as a supplemental treatment of several syndromes associated with muscle health and increased oxidative stress. In addition to their clinical significance, these data give further insight into the biochemical mechanisms of CoEnzyme Q10 activity.

Curr Opin Clin Nutr Metab Care. 2005 Nov;8(6):641-6

How to Eat More Fruits and Vegetables

Eating a Diet Rich in Fruits and Vegetables

Here's Why:
Produce has certainly earned its healthful reputation. It's rich in vitamins, minerals, antioxidants, phytochemicals and fiber, while being low in calories and fat. All of these factors contribute to many health benefits, such as:

• Lower blood cholesterol levels
• Decreased risk of atherosclerosis and heart disease
• Decreased risk of certain types of cancer
• Lower blood pressure
• Lower risk of overweight and obesity.

Here's How:
A total of five fruits and vegetables each day may sound like a lot, but a serving is probably smaller than you think.

One serving of fruit equals:

• 1 medium piece of fruit, such as an apple, banana, orange, pear or peach
• 1/2 grapefruit
• 1/2 cup chopped, cooked, or canned fruit, including berries and grapes
• 1/4 cup dried fruit
• 3/4 cup 100% fruit juice

One serving of vegetable equals:

• 1 cup raw, leafy vegetables, such as spinach, romaine lettuce and broccoli
• 1/2 cup of other vegetables, cooked or chopped raw
• 3/4 cup 100% vegetable juice

Within your five daily servings, try for one rich in Vitamin A or beta-carotene and one rich in Vitamin C.

Produce rich in Vitamin A and beta-carotene (which is converted to Vitamin A in the body) include:

• Pumpkin
• Sweet potatoes
• Carrots
• Mangoes
• Spinach
• Cantaloupe
• Kale
• Apricots
• Tomato juice
• Nectarines
• Papayas
• Peaches.

Produce rich in Vitamin C include:

• Bell pepper
• Papayas
• Oranges and orange juice
• Broccoli
• Strawberries
• Grapefruit
• Cantaloupe
• Tomatoes and tomato juice
• Potatoes
• Cabbage
• Spinach
• Collard greens.

To reach five a day, eat some of the following foods at each meal,

For breakfast:

• Fresh or dried fruit mixed with cereal or oatmeal
• Bagel or English muffin topped with onion and tomato or cucumber and cream cheese
• Glass of tomato juice with a spear of celery.

For lunch and snacks:

• Bake a sweet potato (microwave on high for 5-8 minutes) and top with black beans
• Stir fresh fruit into yogurt
• Pop open a can of mandarin oranges
• Dip carrot, celery, red pepper, and zucchini sticks into hummus, yogurt, or low-fat dip.

For dinner:

• Roast vegetables, onion, squash, peppers and eggplant and spread on a pizza crust with tomato sauce and cheese
• Top baked potatoes with steamed broccoli, beans and salsa
• Add dried fruit to rice and stuffing
• Grate carrots and zucchini into pasta sauce.

For dessert:

• Top frozen yogurt with sautéed apples, fresh peaches or canned pineapple
• Choose a fruity dessert, such as a cobbler, over a heavier treat, such as cheesecake.

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RESOURCES:

American Dietetic Association
http://www.eatright.org

CANADIAN RESOURCES:

Canadian Council on Food and Nutrition
www.ccfn.ca

Dietitians of Canada
http://www.dietitians.ca/

REFERENCES:

American Heart Association website. Available at: http://www.americanheart.org .

US Department of Agriculture website. Available at: http://www.usda.gov/wps/portal/usdahome .

Jiang R, Jacobs DR Jr, Mayer-Davis E, et al. Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. Am J Epidemiol. Feb 1, 2006;163(3):222-31.

Kuriyama S, Shimazu T, Ohmori K, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA . Sep 13, 2006;296(10):1255-65.

Vlachopoulos C, Aznaouridis K, Alexopoulos N, Economou E, Andreadou I, Stefanadis C. Effect of dark chocolate on arterial function in healthy individuals. Am J Hypertens . Jun 2005;18(6):785-91.

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This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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