Best tips on how to make your diet more heart friendly.

1. Swap nonfat yogurt for sour cream.
Using nonfat yogurt instead of sour cream in this recipe for Salmon Cakes With Creamy Ginger-Sesame Sauce cuts out 4 grams of fat and 2 grams of saturated fat, and doubles the calcium, says Ellie Krieger, a registered dietitian and host of the Food Network’s Healthy Appetite.

Quick tip: Straining yogurt in a paper towel for at least 30 minutes will eliminate some of the water, giving it a rich, creamy texture closer to that of sour cream.

2. Say bye to butter with canola oil.
Krieger also suggests eliminating some of the butter in desserts and replacing it with heart-healthy canola oil, which is rich in monounsaturated fat. The neutral taste lets the remaining butter flavor shine through while slashing fat. Her Double-Chocolate Brownies, for example, call for only 2 tablespoons of butter, about 1 gram of fat per brownie in a recipe that yields 24.

Quick tip: Heart-healthy eaters should skip traditional brownies, which can pack more than half a tablespoon of butter per brownie!

3. Learn to love leaner meats.
Choosing lean cuts of meat will help zap the fat from your diet. Opt for round, sirloin, chuck, or loin, and extra-lean hamburger. Even better, add bulk with meatless ingredients, as Krieger does in these Burgers With Green Olives, or this Greek Burger With Peppers. Each patty has less meat and packs lots of vitamins and nutrients in the space the veggies take up.

Quick tip: If you simply can’t resist a traditional burger in all its juicy glory, make sure the meat is at least 90% lean, says Krieger. Turn lean ground beef into delicious comfort food with Health’s take on meatloaf.

4. Discover the joy of soy.
After leaving reality TV show Top Chef, Lee Anne Wong lost 50 pounds, in part by eating more soy, which adds lean protein without much fat. Stick to natural sources, like edamame, to avoid the blood-pressure-boosting sodium added to some processed products. Wong’s recipe for Grilled Tofu With Asparagus is a little heavy on the oil, but had the dish featured lean pork chops, the meat alone would rack up 11 grams of fat (including 4 grams of saturated fat) per serving.

Attention to bone health is important for all ages, not just older adults. Researchers are finding a number of factors that can affect bone from conception forward. The dietary and lifestyle habits of a mother can affect the bone status of her unborn child. The years of childhood and adolescence, are when bones become longer and stronger. During middle and older age, the goal is to maintain the bone that has been acquired.

Through all these stages, nutrition is key. Vitamin D appears to play a large role beginning during pregnancy. Pregnant women need to cover their own needs as well as the needs of their child. With all the new research on this important vitamin, there is controversy as to exactly what that requirement should be, but many suggest at least a baseline intake of 1000 IU a day, some say as much as much as 2000 or more, especially for a mom of multiples.

The sun can create vitamin D through our skin, but numerous factors interfere with us getting adequate amounts — less intense sun in New England for about nine months of the year, use of sunscreen, the aging process, clothing, and less time outdoors. Food sources are also limited, so a supplement is usually warranted.

Calcium is a major ingredient for bone. Survey research tells us that most Americans do not get enough. Sources include dairy products, fortified foods/beverages, dark leafy greens, almonds, beans, and a little from some fruit. Children needs about 800mg a day, 10-18 year olds need about 1300 mg, and middle-age adults need 1000 mg. Pregnant women should consider 1000-1200 mg a day and those breastfeeding, 1300-1500 mg.

Postmenopausal women, people with osteopenia or osteoporosis, people on bone-depleting medications (like steroids), and older adults should get closer to 1500 mg a day.

What do these numbers mean relative to servings of dairy? An 8 ounce serving of milk or yogurt provides about 300 mg. For a child, this means about three servings a day, for a teen about four servings, for middle-aged adults, about three servings and for those needing 1500 mg a day, close to five servings. Dairy products or similarly fortified foods/beverages are the most concentrated sources.

Bone is more than just calcium and vitamin D, however. Protein is a major structural component of bone, as are a number of minerals. Other nutrients (vitamin C, B12, etc.) are involved behind the scenes to create and maintain bone tissue. This means paying attention to the whole diet — getting a variety of nutrient-rich foods and beverages.

Lifestyle factors can positively or negatively affect bone. Smoking and second-hand smoke are very detrimental. Excessive alcohol intake is another negative. For women, restrictive eating that causes loss of menstrual cycling, can prompt a decrease in bone density.

On the positive side, exercise can assist with bone building and maintenance. Weight-bearing cardiovascular exercise and strength-building exercises are especially helpful. Some studies have shown that jumping exercises for children and teens (jumping rope, volleyball, etc.) improve bone density.

As women age, their dietary needs change.A healthy diet is always important, but even more so as women get older.

The American College of Obstetricians and Gynecologists suggests women should consume:

At least 1,500 milligrams daily of calcium, which may be found in dairy products and leafy green vegetables, or dietary supplements.
Eight milligrams of daily iron — needed to help produce red blood cells. Healthy sources of iron include fortified breakfast cereals, spinach and beans.
Limited intake of saturated and trans fats.
Limited intake of salt (sodium) and added sugars.

Plenty of fiber.

What to do if menopause makes you miserable?

Start with a visit to your doctor. If you don’t have one you really trust, fix that problem before you try to tackle the rest, women’s health experts recommend.

A good doctor will do an exam to make sure menopause is what is causing your symptoms, take stock of which ones are most bothering you, and help you weigh the benefits and risks of treatment options with your medical history in mind. For example, women bothered most by sleep problems may find a non-hormone solution. Ditto for vaginal dryness.

Hormone therapy — taking estrogen, progestin or both — works. It tames hot flashes, improves sleep, keeps bones strong and prevents vaginal dryness. It also can raise the risk of cancer and heart problems. However, studies show that the risk is small to an individual woman who starts on the pills at normal menopause age and uses them for fewer than five years.

Experts suggest:

If you use hormones, use the lowest dose for the shortest time possible, and try to quit or cut down every few months.

Ask about ways to use hormones other than taking pills, such as estrogen patches that can be cut to adjust the dose, or estrogen-secreting vaginal rings. Some preliminary research suggests these modes may be safer than taking pills.

Do not take hormones to try to prevent heart disease or dementia. If you take them to keep your bones strong, talk with your doctor about possible alternatives.

If you were taking birth control pills for symptoms during the transition into menopause, check with your doctor about whether to continue. Many oral contraceptives contain far more estrogen and progestin than traditional hormone replacement therapy does.

For hot flashes, try to figure what triggers one, such as hot drinks, spicy foods, alcoholic drinks, stress, hot weather, or a warm room. Dress in layers, and keep your office and home cool.

Eat a healthy diet to keep bones strong, maintain a healthy weight, get regular exercise and don’t smoke.

To sleep better, go to bed and wake up at the same time every day, eat regular meals at regular times, and not late at night. Limit caffeine. Avoid nightcaps: Alcohol may make you feel drowsy, but it interferes with sleep patterns.

2. What you do in bed matters- Reading or watching television while lying down is best avoided as when you lift your head to view the screen your muscles may contract causing pain in the neck.

3. Don”t just sit there- Apparently, staying in a particular position for too long stresses the postural muscles in your body. Hence, one should frequently change positions.

4. Cross your legs- The doctor advised alternately crossing a leg if you are sitting for long hours in a particular place, like while in a theatre, as it helps move back and hip muscles.

5. Around the house: Regularly used household items should be preferably kept on easily accessible shelves, as it can help avoid bending and stretching movements.

6. Watch where you put your wallet: Marcus advised men to completely stop sitting with wallet in the back pocket as it can result chronic pain.

7. When you do have to lift a heavy object, bend with your knees and hips -
While lifting heavy objects it should be brought close to the body, such that leg muscles bear maximum pressure.

8. Shoveling snow: A short walk to warm up before beginning to shovel may be a good idea. Also, a smaller blade can help limit each load¸ as snow is pretty heavy.

9. For women only: Women should try to lose weight after pregnancy and strengthen key postural and abdominal muscles, as it is weakened and stretched.

The swine flu, also known as the H1N1 virus, has claimed several lives throughout the state of Alabama, and there have been some cases of UA students getting the virus on campus. However, the Student Health Center hopes to help students by providing the new FluMist vaccine, used to combat the swine flu virus.“The FluMist is used nasally and contains the live virus,” said Dr. David Roberts, a student health physician. “The shot works exactly like the mist, and they don’t have many side-effects.”

The H1N1 shot has been delayed, and the SHC doesn’t have the actual shot right now, Roberts said.

“The response of students getting the vaccine has been a good one,” he said. “Also, the vaccine does provide the patient with good immunity against the current H1N1 virus.”

According to the Centers for Disease Control and Prevention, the FluMist should be given to people 2 to 49 years old who are not pregnant and do not have certain health conditions. Anyone with an allergy to eggs or any other substance in the vaccine, a weakened immune system or a long-term health problem should also avoid getting the vaccine.

Dr. Jim McVay, director of health promotion and chronic disease at the Alabama Department of Public Health, said there are four manufacturers who produce 200 million doses of the vaccine.

“Some of the producers are across the globe, which include Great Britain and Australia,” McVay said. “There has been a great demand across the state for the vaccine. Over 900 health care providers have ordered over a million doses.”

Andrea Smith, a sophomore majoring pre-medical studies, said getting the vaccine is a great precautionary measure to take to prevent from catching the flu.

“I don’t think the vaccine has been out long enough to have the opportunity to see whether it works or not,” she said.

Smith said since the swine flu furor has died down on campus, she has continued to remain calm about it but maintained a normal hand washing routine.

Roberts said the SHC has given several hundred doses off-site and in Tutwiler Hall and Ridgecrest South.

“Although we have not gotten any of the actual shots for the H1N1 virus, the supplies for the nasal vaccine meet the current demand,” he said.

McVay said one of the goals at the end of November is to travel across the state to public and private schools with a team of nurses and administer the H1N1 vaccine. Due to slow production of the vaccine, ADPH will begin the program at the end of November, McVay said.

Strategies for permanent weight loss

1.   Exercise is essential for weight loss

It’s nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session.

2.   Weight loss and weight training

We chose to list this separately from the “exercise” category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle “burns” a significant number of calories each day for its own maintenance.

3.   Stay focused on being healthy, not on becoming thin

Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

4.Eating slowly can lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

Weight loss can be achieved in many ways. You can achieve weight loss by diet control, exercising, yoga, medicines, etc.

The best way is to follow a combination of all these to ensure that your daily routing life is not affected in any way.

The thumb rule is very simple “be happy”. Always try to come out of stress and other worries. Feel free and flying. Most of us feel very heavy and tired only because of our mind. Mind is the cause of all diseases. Your confidence is what will talk about your fitness.

Know all, follow what your want. You are the best judge for yor life.

Salmon, tuna, and other fish are loaded with heart-healthy omega-3 fatty acids, so they must be good for you, right? Not so fast—some types of fish have more mercury than others, and others are harvested from the ocean or farmed in a way that’s harmful to the environment.

Now, a new list has come to the rescue: It sorts through the confusion by rating fish in terms of levels of omega-3 fatty acids, mercury and other toxins, and in terms of their sustainability or ocean-friendly status.

Other lists have looked at one or two of the factors, but ocean-conservation advocates at the Monterey Bay Aquarium, in California, looked at all three, including whether fish are caught faster than they can reproduce (overfished) or in ways that have a negative impact on the ocean. They included eight types of seafood on a “super green” list after working with researchers at the Environmental Defense Fund and the Harvard School of Public Health.

The list includes albacore tuna—as long as it is troll- or pole-caught and from the United States or British Columbia. Troll-caught fish are lured using a hook and line towed behind or alongside a boat. It is considered an environmentally friendly technique because unwanted fish are released soon after the line is reeled in.

Farmed mussels, farmed oysters, wild-caught Pacific sardines, wild-caught pink shrimp from Oregon, wild-caught salmon from Alaska, wild-caught spot prawns from British Columbia, and farmed rainbow trout are also on the list of healthful, sustainable fish.

All fish on the list have relatively low levels of mercury and other contaminants, and relatively high levels of omega-3 fatty acids, according to government databases and peer-reviewed scientific studies. A second list (with slightly lower omega-3 fatty acids but low levels of contaminants) includes farmed Arctic char, farmed bay scallops, and farmed crayfish, among others.

How can I best care for my child’s teeth?

Good dental hygiene habits should begin before your child’s first tooth comes in. Wiping your baby’s gums with a soft damp cloth after feedings helps to prevent the buildup of bacteria. When teeth appear, start using a soft children’s toothbrush twice a day.

Once your child is preschool-age, start using fluoride toothpaste. Don’t cover the brush with toothpaste; a pea-sized amount is just right (see picture above). Young children tend to swallow most of the toothpaste, and swallowing too much fluoride toothpaste can cause permanent stains on their teeth.

What about using fluoride tablets?
Fluoride helps make teeth strong by hardening the tooth enamel. Many cities are required to add fluoride to tap water. If you live in an area where the tap water doesn’t contain fluoride, your doctor may prescribe daily fluoride tablets when your child is about 6 months old. Fluoride is an important part of your child’s dental health, but don’t give him or her more than the directions call for. If you miss a dose, don’t give your child extra fluoride to make up. Just as with swallowed toothpaste, too much oral fluoride can cause stains on your child’s teeth.

What are cavities?

Cavities are holes that are formed when bacteria (germs) in your mouth use the sugar in food to make acid. This acid eats away at the teeth. Cavities are the most common disease in children. Good tooth care can keep cavities from happening in your child

Is my child at risk for cavities?

Your child might be at risk for cavities if he or she eats a lot of sugary foods (such as raisins, cookies and candy) and drinks a lot of sweet liquids (such as fruit juice and punch, soda and sweetened drinks). Your child also might be at risk if he or she has any of the following risk factors:

* Was born early (prematurely) or weighed very little at birth (low birth weight)
* Has ongoing special health care needs
* Has white spots or brown areas on any teeth
* Does not go to the dentist very often