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Measuring BMI ~ Are You Fit or Fat?

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By Michael Castleman for Live Right Live Well

It’s hard to resist quick-and-dirty medical tests. After all, they’re fast, easy, cheap and noninvasive. The only problem is that their accuracy is limited. For the past several decades, the standard quick-and-dirty test for obesity has been the Body Mass Index (BMI): Multiply your weight in pounds by 703, and divide the result by the square of your height in inches. A normal BMI is 18.5 to 25; anything over that means you’re overweight. Sure it’s easy — all you need is a calculator — but is it accurate?

Flaws in the Formula
More and more, experts are acknowledging the limitations of the BMI formula. These include:

Athletic conditioning Since muscle weighs more than fat, ultra-fit athletes with lots of muscle and very little body fat can get BMI scores in the “overweight” category even though they’re fitter than the average person.

Age As you get older, muscle tends to get replaced by fat, which can cause BMI scores to skew low and understate your fat-related health risks.

Gender Women naturally carry more body fat than men, which can skew BMI scores low, understating a woman’s fat-related health risks.

Fat distribution Most important, BMI says nothing about where your fat is located. Research shows that people with a lot of abdominal fat (aka pot belly or apple shape) have a greater risk of diabetes, high cholesterol, high blood pressure and heart disease than people who collect fat on their hips, thighs and buttocks (aka pear shape).

Two people with the same BMI, one shaped like an apple, the other shaped like a pear, the apple-shaped person will have a higher risk of heart attack, even though their BMIs are identical.

Better than BMI
Given the limitations of the BMI formula, what’s the best way to determine whether you’re fit or fat?

Hydrostatic weighing This is the gold standard. Using special equipment, you’re weighed while completely submerged under water. The drawback: Hydrostatic weighing is rarely available outside of research institutions.

DEXA (dual energy X-ray absorptiometry) DEXA is the special X-ray used to determine bone density and osteoporosis. It can also be used to estimate body fat. But it requires very expensive equipment and trained technicians.

Bioelectrical impedance analysis This test passes a tiny, safe electrical current through the body. Until recently, this method required expensive equipment and a trained technician. Now, some health clubs offer it, and home test kits have become available, but their reliability is not entirely clear.

Skinfold measurement A tweezer-like caliper is used to measure folds of skin (and the underlying fat) at several places around the body. Like BMI, this test is quick — but somewhat dirty. For the most accurate results, have it done by a trained doctor, nurse or technician.

Waist circumference This test doesn’t measure body fat, but it does provide an indication of your risk of fat-related health conditions. Simply measure your waist at the navel.  “Risk of diabetes, high blood pressure and heart disease begins to rise with a waist measurement above 31 inches in women and 37 inches in men,” explains Harvey Simon, M.D., an associate professor of medicine at Harvard Medical School. “Measurements above 35 inches in women and 40 inches in men are in the danger zone.”

Waist-to-hip ratio This test is almost as quick as waist circumference, but less dirty. Divide your waist measurement by your hip measurement. In women, a waist measurement that’s more than 80 percent of your hips signals too much abdominal fat and an increased risk for health problems associated with obesity. In men, the figure is 95 percent (because men have narrower hips).

The Bottom Line
Today, BMI continues to play a key role in physicians’ diagnoses of obesity. However, more doctors are complementing it with other tests. “Personally, I now pay more attention to waist measurement than BMI,” says Dr. Simon. Adds Arya M. Sharma, M.D., a professor of medicine at McMaster University School of Medicine in Hamilton, Ontario: “Not long ago, doctors put people on scales and measured their heights to calculate BMI and their risk of cardiovascular disease. Now we know they should forget the scale and take out a tape measure.”

Michael Castleman

Michael Castleman has been called “one of the nation’s leading health writers” (Library Journal). He is the author of 11 consumer health books and more than 1,500 health articles for magazines and the Web.

Copyright © 2010 Studio One Networks. All rights reserved.

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The Whole Scoop on Whole Grains

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By Stacey Colino for Live Right Live Well

Whether they’re served warm or cold, whole grains are heating up grocery store shelves and restaurant menus with offerings ranging from pastas, cereals and breads to crackers, snack foods and even frozen entrees. “Whole grains are the food of the minute because they involve less tampering with the food and getting the maximum nutrition from it,” says registered dietitian Keith Ayoob, an associate professor at the Albert Einstein College of Medicine in New York and author of The Uncle Sam Diet. “As the whole-foods concept explodes, it’s easier than ever to get whole grains.”

Yet the average person in the U.S. eats less than one serving of whole grains per day, even though experts recommend at least three servings of whole grains each day and that at least half of your total grain intake be whole-grain. Why? Consuming a diet that’s rich in whole grains has been linked to a reduced risk of high cholesterol, type 2 diabetes, heart disease, stroke, obesity and a variety of cancers.

Getting the Whole Thing

“A whole grain consists of the entire seed of the plant — the bran (which is the outer coating of the kernel), the endosperm (or middle layer) and the germ (which is the inner layer),” explains Lisa Hark, Ph.D., a registered dietitian and nutrition consultant in Philadelphia and co-author of The Whole Grain Diet Miracle and Nutrition for Life. Besides containing good-for-you fiber, whole grains also provide healthy oils, health-promoting phytochemicals, vitamins (such as A, E and several B’s) and minerals (like magnesium, iron, calcium and selenium).

Unfortunately, when it comes to packaged foods, it’s often hard to get the whole truth about what’s really in them. That’s beginning to change thanks to the Whole Grains Council. Now, if a product bears the basic black-and-gold whole-grain stamp, you’ll know it contains at least 8 grams (half a serving) of whole grains. If a product bears the “100%” stamp, all the grains in the product are indeed whole grain, and each serving contains 16 grams or more of whole grains. You can also find out what’s in a packaged food by reading the nutrition label: If the ingredient list has whole wheat, whole oats, whole rye or another “whole” grain listed as the first ingredient, you’ll know you’re getting the good stuff, says Ayoob.

Beyond Whole Wheat

While there’s a whole lot of whole wheat out there, you’d be cheating yourself if you didn’t explore the wider world of whole grains. Consider:

Barley One of the oldest grains in history, barley is a fiber-rich, nutrient-dense whole grain, says Hark. Pearled barley is delicious in soups and salads, whereas cracked barley or barley flakes can be used for hot cereals or in such baked goods as biscuits, pancakes and breads.

Brown rice With far more fiber, protein, vitamins and minerals than its pale sibling (white rice), brown rice can be used in soups, side dishes or rice pudding, or as the base for a tasty stir-fry with veggies and meat.

Buckwheat Buckwheat noodles (aka soba noodles) can be used in soups and pasta dishes, while buckwheat flour can be used to make hearty pancakes, breads and muffins. “Because it is not actually a variety of wheat [it’s another type of plant altogether], people who are allergic to gluten can have buckwheat,” says Hark.

Cracked wheat Made of raw whole-wheat berries, cracked wheat can be used in pilafs and salads.

Kamut A distant cousin to wheat, kamut contains 20 to 40 percent more protein, vitamins and minerals than wheat does, notes Hark, and it has a naturally sweet, buttery flavor. Try it as a hot cereal with milk, vanilla and raisins, combine it with rice or another whole grain in a side dish, or look for kamut pastas and breads.

Oats Opt for whole oats or steel-cut oats (aka Irish oats), both of which involve minimal processing. Use oats as a terrific hot breakfast cereal or as an ingredient in hearty bread.

Quinoa Native to South America, quinoa is one of the most nutritious grains around. It is a high-protein grain that makes a delicious alternative to oatmeal for breakfast. Or you can use it in a pilaf or rice dish, suggests Ayoob. Also look for quinoa pasta — a great choice for those who must go gluten-free.

So try to include more whole grains in your life. Just make sure you’re swapping processed grains for whole grains, not simply adding whole grains to your current diet. (Otherwise, you could set yourself up for a calorie overload.) By including more whole grains in your meals, you’ll keep your taste buds happy and boost your health along the way.

Stacey Colino Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Copyright © 2010 Studio One Networks. All rights reserved.

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Eggs for Weight Loss

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Being a self-proclaimed health nut and busy mother of three , I am someone who is always looking for a high protein snack , I have found that eggs appeal to nearly everyone and I tend to enjoy them quite often! With so many recipes and ways to cook them , they rarely fall on that list of ‘things I’ll never eat again’.  Eggs are easy to eat, not too messy and great food for on-the-go eating (I know most of us are looking for healthy on the go snacks!).

In fact, eggs are a great source of protein that contains ALL of the essential amino acids that our body needs to build and repair muscle! To enjoy all of the benefits of the egg, it is important to eat the entire egg (yolk included) . If available, organic, cage-free eggs are the best choice.Many of my clients use eggs as a weight loss snack,so let me share with you the simple 3-step method for cooking the perfect hard-boiled egg that I share with my clients. 

3 EASY STEPS TO A PERFECT HARDBOILED EGG!

Below you will find a recipe to make the perfect HARD-BOILED EGGS. You may not need this recipe if your boiled eggs turn out perfect every time and you’ve never have a problem with the membrane sticking to the white of the egg. However,  if you are like me, you’ve tried  many times and only occasionally got it right… the recipe below will ensure you have EASY TO PEEL eggs every time!!

RECIPE FOR PERFECT HARDBOILED EGGS

  1. Start by placing the eggs in a pot of COLD water Be sure there is a minimum of an inch of water above the top of each egg. The idea is to stabilize the temperature between the water and eggs.
  2. Place the pot with the eggs and water over high heat until the water comes to a full boil . After the water is boiling steadily, immediately take the pot off of the heat and cover with a tight-fitting lid . The eggs will continue to cook from the heat of the water.
  3. Let the eggs sit in the pan in the hot water for 12 minutes for medium eggs, 15 minutes for large eggs and 18 minutes for extra large eggs. USE A TIMER! After your timer goes off, drain water and replace with ice cold water. Let the temperature between water and eggs stalilize again and you’ll have the perfect BOILED EGGS! Now, enjoy your healthy snack and give yourself a pat on the back for cooking the perfect, incredible, edible, weight loss snack!

As a final note, I have been noticing, on many weight loss blogs, that there are concerns about regular consumption of eggs. Studies have shown that daily consumption of eggs will not cause an elevation of cholesterol or heart disease risk. Most cholesterol problems can be linked to excess carbohydrate intake rather than excess cholesterol consumption. So, go ahead, enjoy your eggs!

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Is Boot Camp for You?

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By Karen Asp for Live Right Live Well

With swimsuit season fast approaching, you’re looking for a quick way to shape up. The trouble is, motivation isn’t your strong suit. The solution? Sign up for a boot camp class. Although boot camps have been around for several years, they’re now hotter than ever. In fact, the American Council on Exercise lists boot camp classes among the top fitness trends in 2009. So what’s behind their popularity?

Mega Calorie-burn
For starters, there’s the calorie burn. Boot camp classes incorporate body-weight exercises and cardiovascular intervals, which can be intense, thus boosting the burn. Body-weight exercises might include push-ups, squats and sit-ups, while cardio intervals could entail jumping jacks, squat thrusts, step climbing and running, says Stacy Berman, a New York City-based trainer and founder of Stacy’s Boot camp, an outdoor boot camp program. Put them all together, and you end up burning mega calories — 400 calories in a 40-minute boot camp workout, according to a study from the University of Wisconsin-La Crosse. Do an hour long boot camp workout, and you could toast a whopping 600 calories.

In his two years participating in Fort Wayne Adventure Boot Camp in Indiana, landscaper Bill Hoot dropped 70 pounds. “I was 250 pounds and knew I had to lose weight,” says Hoot, “so when I saw a flier for a boot camp class, I thought it sounded like fun.” An added bonus: Hoot lowered his blood pressure and cholesterol levels so much that he’s no longer taking cholesterol-lowering medications.

Mega Muscle
In addition to improving cardiovascular fitness, boot camps also increase muscular strength, which is crucial if you’re tight on time. “Many people have trouble fitting in strength training and aerobic workouts,” Berman says. “Yet with boot camp, you do both in one workout,” which is a great two-for-one deal.

Mega Fun
Finally, boot camp workouts are just plain fun. “Boot camp workouts offer variety, which makes exercising more enjoyable and could help you stay committed to exercise,” says John Porcari, Ph.D., professor of exercise science and sports science at the University of Wisconsin-La Crosse, and lead author of the study mentioned above.

Finding the Best Boot Camp
Although boot camps attract men and women of all ages and fitness levels, they’re not for everybody. If you’re at high risk for cardiovascular disease, it’s important to get approval from your physician before partaking in a high-intensity workout, advises Porcari. If you have orthopedic problems like knee or back issues, you should also be careful, as many boot camp moves involve impact, which could exacerbate your problems. And if you’re new to exercise, you may want to hold off on boot camp until you’ve gained some aerobic fitness and strength.

Otherwise, do your homework and talk with the instructor, as no two boot camps are the same. Tips for finding the best boot camp for you:

1. Ask for referrals or sit in on a workout to see if you like the class and instructor, recommends Berman. Some instructors are drill sergeants who employ the no-pain-no-gain philosophy, which is never good.

2. Find out if the boot camp provides a good balance of cardiovascular fitness and strength training, which is ideal for getting in good overall shape.

3. Ask about class size. Berman likes classes of no more than 12 to 15 people, as that allows her to pay attention to everybody and recommend modifications where necessary.

4. Consider the length and focus of the program. Boot camps run anywhere from three to eight weeks, and may even be targeted to specific populations like new moms, couples or brides-to-be, so look for one that fits your schedule and goals.

Then prepare to burn calories and build muscle. And don’t be surprised if you notice mental benefits as well. “In three weeks, you might go from doing one push-up to 10 push-ups, which can boost your confidence,” Berman says. “You’ll then wonder what else you can do in life that you didn’t think you could!”

Karen Asp

Karen Asp is a fitness/health writer who writes for numerous publications, including Fitness, Natural Health, Men’s Fitness, Prevention, Self, Shape and Women’s Health. Asp is also a certified personal trainer and group fitness instructor.

Copyright © 2010 Studio One Networks. All rights reserved.

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First Aid for Summer

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By Stacey Colino for Live Right Live Well

When it comes to summer bummers like splinters, scrapes and burns, the tricks your mother used may not be best. In some cases, old wives’ tales have been deemed ineffective; in others, doctors have simply found better, science-based ways to treat these injuries. Whatever the case, if your first-aid techniques aren’t on target, you could end up adding insult to your injury. Here’s the latest:

You’re walking barefoot and get a splinter in your foot
Old thinking: Leave it alone if it’s not bothering you.
New thinking: Pull the splinter out with tweezers, then wash your foot thoroughly.

Why the switch: “Wood is an organic substance, and your body’s attack on [the splinter] creates a lot of problems with inflammation,” explains Robert Shesser, M.D., chair of the department of emergency medicine at George Washington University in Washington, D.C. This can set the stage for an infection. Your best bet is to use a sterilized needle to open a little tract around the splinter, then pull it out with tweezers, Dr. Shesser says. Once it’s out, clean the area with soap and water and watch for such signs of infection as redness, swelling, increased pain or pus. If any of these develop or if you can’t remove the splinter on your own, see a doctor.

You fall off your bike and scrape your knee
Old thinking: Clean the wound with hydrogen peroxide, alcohol or an iodine solution.
New thinking: Wash the cut with plain ol’ water and a mild soap.

Why the switch: While strong solutions such as hydrogen peroxide, alcohol or an iodine preparation can kill bacteria in the wound, they can also “hurt normal tissue in the body, which slows the healing process and makes the damaged skin more vulnerable to infection,” Dr. Shesser explains. Instead, thoroughly clean the abrasion with water and soap, making sure you get all the dirt out. Since this can hurt, you may want to take an over-the-counter pain reliever (such as acetaminophen or ibuprofen) first. Once the wound is clean, apply an antibiotic ointment (such as bacitracin) and a no-stick bandage to keep it clean and dry.

You’re grilling burgers and burn your finger
Old thinking: Put vitamin E on it.
New thinking: Run cold water over it.

Why the switch: “The first thing you need to do is cool it to stop the burning process and relieve the pain,” says Richard O’Brien, M.D., a spokesman for the American College of Emergency Physicians (ACEP) and an emergency physician at Moses Taylor Hospital in Scranton, Pa. To do this, put the area under cold, running water or apply cold compresses or a bag of frozen peas for five minutes at a time until the burn begins to feel better. Then clean the area with soap and water and apply an antibiotic ointment (vitamin E won’t kill bacteria). To help with the pain, you can take ibuprofen or acetaminophen. “If you haven’t had a tetanus shot in the last ten years, get one within a day or two,” adds Dr. Shesser. And if the burn blisters, wait for it to pop naturally, then continue to keep the area clean and reapply an antibiotic ointment until it has healed.

While tossing a flying disc, you twist your ankle
Old thinking: Walk it off.
New thinking: Follow the RICE advice.

Why the switch: Sure, it’s a good sign if you can walk, because if you can’t or if your ankle looks deformed, you should have it X-rayed to make sure it’s not broken. But to avoid aggravating the injury, it’s best to keep your weight off it. What else? “If it’s just pain and swelling, the RICE acronym [Rest, Ice, Compression and Elevation] works beautifully,” says Michael Carius, M.D., chairman of the emergency department at Norwalk Hospital in Connecticut and a past president of the ACEP. Rest your ankle (by staying off it), apply ice (for 20 minutes at a time for the next 24 hours), use a compression bandage (but not too tightly) and elevate the ankle (above your heart) to decrease swelling and pain. Ibuprofen can also help reduce pain and swelling, but if the pain gets worse or you have trouble moving your ankle after 24 hours, see a doctor.

You got whacked in the nose while playing soccer, and now your nose is bleeding
Old thinking: Tilt your head back and pinch your nostrils until the bleeding stops.
New thinking: Lean your head slightly forward and pinch the bridge of your nose.

Why the switch: If you hold your head back, the blood will go down your throat. This could cause you to gag, or it could irritate your stomach and make you vomit. Instead, lean forward and apply pressure to the bridge of your nose for 15 minutes without stopping, Dr. Carius advises. “You can also apply an ice pack, which will constrict the blood vessels and decrease blood flow around the nose.” Most nosebleeds can be stopped without medical attention, but if it’s still bleeding after 20 minutes, head to the ER.

So there you have it — the latest thinking in first-aid treatment. Now that you know how to keep summer bummers from turning into summer spoilers, go out and enjoy the warm weather while it lasts!

Stacey Colino

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Copyright © 2010 Studio One Networks. All rights reserved.

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Recipe ~ Roasted Sweet Potatoes and Summer Vegetables

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From the Editors of Live Right Live Well

Roasted Sweet Potatoes and Summer Vegetables

Prepare this delightful combination of potatoes and vegetables on the grill or in the oven. It can be made ahead of time and served at room temperature or reheated when you’re ready to eat. Sweet potatoes are so rich in nutrients that everyone should eat them — but feel free to substitute your favorite potato if you like.

Makes 4 servings

Ingredients
2 medium sweet potatoes, scrubbed and cut into 1/2-inch pieces
1 medium Vidalia onion, thinly sliced
1 medium zucchini, cut into 1-inch pieces (about 12 ounces)
1 medium yellow summer squash, cut into 1-inch pieces (about 12 ounces)
1 tablespoon and 1 teaspoon extra-virgin olive oil
1 tablespoon chopped fresh thyme or 2 teaspoons dried, crumbled
salt to taste

Directions
1. Prepare grill to medium-hot coals or medium setting, or preheat oven to 425 F.

2. In a shallow baking pan, combine the vegetables, olive oil and thyme; toss until thoroughly combined.

3. Cook on preheated grill or in preheated oven for about 35 minutes, or until vegetables are tender and lightly browned. Stir occasionally.

Nutrition information (per serving)
Calories: 147
Carbohydrate: 24g
Protein: 3g
Fat: 5g
Sodium: 14mg
Cholesterol: 0mg

Recipe developed by Pat Baird, registered dietitian and member of the National Heartburn Alliance Board of Directors. She is also the author of numerous award-winning articles and cookbooks, including Be Good to Your Gut.

Copyright © 2010 Studio One Networks. All rights reserved.

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Have some Fun ~ Take the “Work” Out of Workout

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By Paul Berger for Live Right Live Well


We’ve all been there, trudging up a Stairmaster, staring out from an air-conditioned fishbowl, counting down the minutes until we can finally go home. It’s no surprise then that going to the gym is a difficult resolution to keep. Remember when exercise meant hopping on your bike and riding with friends until your lungs were raw? Being an adult doesn’t mean you can’t enjoy the favorite sports of your youth — or discover something new. Here, a few ideas to get you out of the gym.

Chase your hoop dreams One of the great things about basketball is its versatility: You can play on your own, one-on-one or in teams. So head over to your local basketball courts and insinuate yourself into a pickup game. It doesn’t matter if you’re not a great player. “There will always be the guy who is better than the other guys on any court, anywhere, at any time. But everyone else is pretty average,” says Brendon Volpe, an IT manager in New York who plays twice a week, in a corporate league and with friends.
Where to begin Check out local basketball courts or type “basketball league” and the name of your town in your preferred Internet search engine.

Discover your inner Beckham There are many reasons why soccer is one of the most popular sports in the world. But chief among them is the fact that it has so few requirements: no bat, no net, no posts, no basket or wall. Just an open space, a ball and something to mark out the goals. Gytis Barzdukas, a software company executive, has played co-recreational soccer in Seattle for about seven years. (Co-recreational teams have a mixture of male and female players, with no more than six of either sex playing at one time.) Although it is competitive, Barzdukas says the emphasis in the lower divisions is on teamwork and having fun. “This is much more about getting exercise and enjoying yourself,” says Barzdukas. “And after the match, we socialize with teammates and go out for beer.”
Where to begin Search the Internet for “soccer” (or football, hockey, volleyball — you get the idea), “league” or “co-rec,” and your town.

Swim, cycle and run the race of your life A race that involves swimming, cycling and running may seem more suited to a Marine or a secret agent than your average Joe, but most towns have triathlon clubs, and it’s a lot less daunting than it seems, according to triathlon enthusiast Murray McCutcheon, a research assistant in optical engineering at Harvard University. “In difficulty level, it’s a little bit longer than a 10-kilometer run,” he says, “but it’s not as onerous as, say, a half marathon, because the sports are split up. You might be a bit fatigued when you get off the bike, but then you start to run and you have to use different muscles.” Traditionally, a starter triathlon, known as a sprint distance, involves a half-mile swim, a 12-mile bike ride and a three-mile run. The mix of activities keeps things interesting, and training can be a lot of fun. When it comes to triathlons, says McCutcheon, “most people’s barriers are in their head. It’s anxiety and doubt that stops people rather than a lack of ability.” 
Where to begin Ask around your local pool or try a combination of the following key words in your search engine: triathlon, running, cycling, swimming, club and your town. Don’t like to swim? Consider a duathlon, which combines running and cycling.

Dance the night away Dancing may not be your typical “sport”; nevertheless, it provides a great cardiovascular workout — plus, it’s a terrific way to meet new people. Carl Nelson travels the country as a freelance designer and dance instructor. His specialty: a form of swing dancing called Lindy Hop. “Big dances will go on for three or four hours, so I usually have to bring a couple of changes of shirts,” says Nelson.
Where to begin Most cities have a dance community with clubs and classes. Try Googling the name of a dance style that interests you (swing, hip hop, salsa, etc.) and your town.

Find your sweet spot on the court When it comes to racket sports, “it is important to find a soul mate or mates that you really enjoy playing with on a regular basis,” says Bob Stoner, an economic consultant from Berkeley, Calif., who has played tennis all his life. During a 20-year stint in D.C., Stoner would meet a buddy three or four times a week, concentrating as much on improving each other’s game as competing. Now that he lives in Berkeley, Stoner plays outdoors year-round, often with his teenage son in the evenings after dinner. Proper form is crucial, he adds: “If your swing’s all wrong, you are going to end up wrenching your back or getting tennis elbow.” So investing in a few lessons can be money well-spent.
Where to begin Head to your local public courts or stop by a tennis club. Useful Internet search words include the following: tennis (or racquetball, handball, squash), league, club and your town.

“I think a lot of people end up in the gym because they can make it fit their schedule, and they don’t have to think about it,” says Stoner. “But that’s never been for me.” If the gym isn’t for you either, it’s time to find your sport. Doing so will take the “work” out of “workout” and make exercise fun again.

Paul Berger

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Paul Berger is the author/contributing editor of six books and a regular contributor to a variety of newspapers and magazines, including The New York Times, Forbes and The Guardian. He lives in Brooklyn, N.Y.

Copyright © 2010 Studio One Networks. All rights reserved.

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Heartburn? Best Summer Foods for Sensitive Stomachs

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By Nicole Gregory for Live Right Live Well

Nothing says summer like picnics and barbecues. But if you’re one of the nearly 120 million Americans who suffer from heartburn or irritable bowel syndrome (IBS), a spread at a pool party or backyard barbecue can present a minefield of potential triggers for debilitating pain.

Heartburn, that uncomfortable burning sensation in the chest, results when acids from your stomach back up into a weakened part of your lower esophagus (the tube that runs from your mouth to your belly). Irritable bowel syndrome occurs when your large intestine (bowel) does not function properly, resulting in painful cramping, bloating, gas, diarrhea and/or constipation.

Fortunately, you don’t have to spend summer gatherings doubled over in pain. Here, some tips to help you enjoy your next picnic or barbecue:

Know your trigger foods — then avoid them Every stomach is different. If you’re not sure what ticks off your tummy, start a food diary, advises Kim Galeaz, a registered dietitian and nutrition consultant based in Indianapolis. Write down everything you eat and drink, plus any symptoms you have and when they occur. Then see if you can discern a pattern. “You might discover that half of a hot dog doesn’t cause a problem but a whole one does,” says Galeaz.

Pick your beverages wisely Cold beer, iced tea, lemonade and soda — what summer party is complete without them? But alcohol and caffeine (found in many sodas, coffee and tea) are common culprits for both heartburn and IBS. Carbonation can also contribute to bloating in IBS sufferers, and the high acid content in lemonade (and other citrus juices) can irritate the esophagus, making it problematic for people with heartburn.

Fat is not your friend Fried and fatty foods, such as greasy burgers, fried chicken or salads dripping in oil slow down your digestive system. The more time food sits in your stomach, the more likely it is that acid will back up, causing heartburn pain. Likewise, high-fat foods can cause cramping and abdominal pain in some IBS sufferers. To avoid tummy trouble, “Go for lean cuts of pork and beef,” says Galeaz. When making burgers, buy meat with the lowest fat percentage you can find. Grilled chicken breast and fish kabobs with vegetables are other safe options, she adds.

Stick with salads Lettuce and potato salads are safe choices, especially when made with low-fat, reduced-fat or fat-free dressing or mayonnaise. While vinegar can be problematic if you’re prone to heartburn, you may find you can enjoy cider or rice vinegars, which tend to be milder than other vinegars, advises Pat Baird, registered dietitian and board member of the National Heartburn Alliance. You also may want to skip tomatoes, which can trigger heartburn.

Broccoli and beans: a mixed blessing Broccoli, cauliflower, beans and cabbage are nutritional powerhouses that provide plenty of good-for-you fiber. Fiber is often recommended for IBS sufferers since it can ease symptoms in some people, particularly those prone to constipation. However, these foods can also cause gas, which may trigger bloating and cramping. If this happens, your body may be able to adjust as long as you start small and add these foods gradually to your diet, a little at a time. If you find you can tolerate these foods, don’t forget to use low-fat dressing or mayo when making coleslaw or bean salad.

Condiment cautions Spicy foods — especially those featuring black pepper, red pepper flakes, Tabasco sauce and fresh garlic — can be a problem if you have heartburn. But most heartburn


sufferers can eat mustard, and some can handle small amounts of ketchup, notes Baird. If you love garlic and onions, consider garlic and onion powders or dried onion pieces, which tend to be more heartburn-friendly than the fresh kind, she adds.

Screaming for ice cream? Dairy products can be a problem for people with IBS if they have difficulty digesting lactose, the sugar found in milk. If this is the case for you, steer clear of cheeseburgers, ice cream and the like. If a summer without ice cream seems bleak to you, try sorbet, which is usually milk-free.

Don’t load your plate Whether it’s heartburn or IBS that gives you trouble, “the volume that you eat is a big factor,” says Galeaz. An overstuffed stomach is more likely to result in acid reflux for heartburn sufferers, and cramping and diarrhea for people with IBS. So eat moderately and slowly to give your tummy time to digest.

While spicy barbecues and greasy cheeseburgers may seem like a nightmare if you have a sensitive stomach, the great thing about summer gatherings is that they’re usually casual, active affairs. Instead of sitting down to a large formal dinner, you can “snack” at the buffet table in between throws of a frisbee or dips in the pool. The key is figuring out what ticks off your individual stomach. One person’s trigger food is another person’s happy indulgence. Once you know what you can and cannot eat, you can create your own smart strategies for a pain-free summer.

Nicole Gregory Nicole Gregory is a Los Angeles-based writer who has written for numerous publications, including Weight Watchers magazine, Vegetarian Times, Viv, Fit Pregnancy and many others.

Copyright © 2010 Studio One Networks. All rights reserved.

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Get Your Kids to Eat Healthy

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By Jessica Goldbogen Harlan for Live Right Live Well

The next time you’re tempted by a bag of potato chips, check to see if your kids are around — because the old adage “do as I say, not as I do” doesn’t work when it comes to teaching children healthy eating habits.

In a recent study, 120 children, age 2 to 6 years, were invited to shop for play food in a play grocery store stocked with everything from fruits and vegetables to sodas and junk food. What did the kids purchase? The same stuff they see their parents buying and eating. “Parents need to be aware that the choices they make do have an impact on their kids, and kids start to learn food behaviors and patterns at a very early age,” says study leader Lisa Sutherland, Ph.D., of the Hood Center for Children and Families at Dartmouth College, in N.H. To raise a kid who grows up loving broccoli and whole grains, consider the following:

Be a good role model As the study shows, kids will mirror your own eating habits. So let them see you eating whole-grain toast at breakfast, enjoying a piece of fruit for a snack and filling up on veggies at dinner. If you can’t give up your cookies and soda, try to eat them when the kids are in bed and keep them out of sight in your cupboard.

Combine favorites with the unfamiliar “Don’t just always serve their favorite food,” advises Melinda Johnson, a registered dietitian and spokesperson for the American Dietetic Association. “At a meal, mix their favorites with what you’re trying to challenge them with.” And don’t give up after the first time your child rejects a food. “Don’t force them [to eat it], but keep offering it to them,” says Sutherland. “You might have to [offer] new things eight times before a kid will eat it.”

Follow the “Rule of Three” At each meal, try to include at least three of the following food groups from the USDA food pyramid: grains, vegetables, fruits, milk, meat/beans. A snack can consist of two food groups.

Make grocery shopping a fun learning experience Let young children pick out their favorite fruits; older kids can learn math concepts, like finding the best value or comparing nutrition labels.

Involve kids in the kitchen Letting your children help with the cooking can give them a better understanding of food, notes Sutherland. Johnson agrees: “The more kids get involved, the more likely they’ll eat and appreciate the food once it shows up on their plate. Plus, you’re teaching them cooking skills.”

Allow for occasional junk Insisting that your children eat only healthy foods can backfire, leading to lunch-swapping and overindulging when you’re out of sight. Instead, teach them a healthy balance by allowing them to have the occasional treat, even if it’s something that’s not good for them. Johnson recommends a blend of 90 percent relatively healthy food and 10 percent junk food and other treats.

So put away the potato chips and instead invite your child to the kitchen to help you prepare a healthy snack, such as whole-wheat pita with hummus and carrot sticks.“Your child isn’t going to end up eating better than you do,” says Johnson. So if you want him to eat well, “you have to eat the way you want your child to eat.” Not only will you both benefit today, but it will lay the groundwork for a lifetime of healthy eating for your child.

Jessica Goldbogen Harlan Jessica Goldbogen Harlan is an Atlanta-based writer and recipe developer specializing in nutrition and healthy eating. Jessica is the cooking equipment guide for About.com (online) and has written for numerous publications and Web sites, including Pilates Style, Arthritis Today, Clean Eating, Lime and iVillage.

Copyright © 2010 Studio One Networks. All rights reserved.

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Oven-roasted Asparagus

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From the Editors of Live Right Live Well

200253749-001

Oven-roasted Asparagus

Let vegetables be the main event on your lunch and dinner plate, because they’re naturally rich in disease-fighting phytochemicals and antioxidants. Asparagus is rich in Vitamins A and C (antioxidants) and folate, a B vitamin important for women of child-bearing age to prevent neural tube defects in babies. You can steam veggies without fat, but oven-roasted vegetables cook and taste better with a little added fat. More important, fat (olive oil) is necessary for absorbing certain nutrients, like the Vitamin A in asparagus.

Makes 4 servings

Ingredients
1½ pounds fresh asparagus spears
1½ tablespoons olive oil
1½ tablespoons salt-free lemon pepper seasoning

Directions
1. Preheat oven to 450 F.

2. Clean asparagus and break off tough ends. Arrange spears in a single layer on a large 10 x 15 x 1-inch baking pan.

3. Drizzle with olive oil and sprinkle with seasoning.

4. Bake for 5 to 8 minutes or until crisp-tender.

Nutrition information (per serving)
Calories: 75
Protein: 4g (20%)
Carbohydrate: 4g (20%)
Fat: 5g (60%)
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 5mg
Calcium: 32mg
Iron: 1mg
Vitamin A: 1050 IU
Vitamin C: 15mg
Fiber: 3g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

Copyright © 2010 Studio One Networks. All rights reserved.

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