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June 2008 - Posts
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Starting tomorrow, the New York City ban on trans fats in prepared foods goes into full effect – beginning July 1, restaurants, bakeries, cafeterias and food carts cannot use trans fats to prepare meals. You may remember reading the news when this ban was passed more than a year ago. Some restaurants were extremely uncomfortable with the mandate, worrying that they may not be able to duplicate the taste and texture in their foods. But according to a recent Associated Press article, after much testing, most restaurants have been able to accommodate the change without removing items from the menu.
For example, in preparation for the change Dunkin Donuts sold 50 million trans fat-free donuts in secret to see how consumers would react – and they said it took 28 tests with other substitutes to get the recipe right. Other fast food restaurants are responding, too. KFC, Pizza Hut, McDonald’s, Burger King and Boston Market are among the top chains that have made changes to their signature product recipes – such as McDonald’s cookies and apple pies. Stories abound about smaller restaurants and bakeries that have had to work to adapt recipes they’ve been using for years.
With all this effort, perhaps we need a reminder of why trans fats are so bad for us. Why are they so much worse than other kinds of fat? Trans fat occurs in products that have been hydrogenated, meaning hydrogen has been added to the oil. Trans fats increase LDL cholesterol (the bad cholesterol) which leads to an increased risk for coronary artery disease. While saturated fats work similarly, many scientists believe that the manufactured trans fats have a more dramatic effect. It’s also important to note that trans fats have no health benefits. They can be found in foods like cakes, cookies and margarine and, in January 2006, the amount of trans fat became a required listing on the Nutrition Facts label.
So while the change required a significant investment of time and effort on the part of eating establishments, the outcome is certainly a positive one for us as consumers.
Kerry
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I used to drive to work every day. It would usually take me about 20-30 minutes and I enjoyed the freedom and convenience of driving my car. But that was when gas prices were at a “normal” level. Now that gas prices have skyrocketed to record levels, I’ve had to re-evaluate my commute.
First, I’ve started using public transit more often. I’m lucky that I live in a city with an excellent public transit system – one of the country’s best. By taking public transit, I only add about 15 extra minutes to my commute time. It works out great. I save gas money and get more reading accomplished than I did before. In addition, my work has begun allowing employees (including me) to work from home. So I’ve replaced one day of driving with working from my house. Instead of getting up and driving to work, I open my laptop from my living room and I’m at work. I love it! And it adds more time to my day.
It seems like I’m not the only one who has had to re-evaluate their commute. Americans across the country are beginning to take a second look at how much gas they consume and ways to reduce their consumption. A recent web article discussed a study by Robert Half International that looked at higher gas prices and commuting. The study found that “44% of [survey] respondents said higher gas prices affected their commutes.” This was an increase from 34% from a study conducted two years ago. The study found that respondents changed their commuting habits by opting for ridesharing or carpooling, taking public transportation or looking for a new job closer to home or driving a more fuel-efficient vehicle.
So it seems like higher gas prices are having an effect on our behavior and maybe even our health. What are your thoughts? Have higher gas prices altered your how you commute?
Justin
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I have always appreciated the way Dr’s Michael Roizen and Mehemet Oz presented complex medical problems in very simple to understand terms when I watched them on Oprah’s show. When I started reading YOU: The Owner’s Manual, I was impressed by their ability to convey that same level of understanding in the book. This is a definite must read for any health care consumer who wants to learn more about the inner workings of their body and apply that knowledge to day-to-day decisions that help you live a longer and more productive life.
As a family physician myself, I like the way Roizen and Oz place a great deal of emphasis on your attitude towards life in general, the importance of positive relationships at work and in your home life, and the need to have a curious or continuous learning approach to your body and the prevention of illness. They coin the concept of Body Quotient (BQ) or your individual knowledge of how your body works and relate it to being similar to IQ or EQ (emotional intelligence). This brings the level of knowledge that you have about your body to a very personal awareness and also a very comprehensive approach. After all, you are the expert when it comes to understanding how your body works. When I was in clinical practice as a family physician, my patients were always my teachers because they “owned their bodies and understood their symptoms” better than I did based on what I would read in a text book.
In the book it is suggested that you become a student of “your body” and relate to your physician or medical provider as a teacher or tutor to better understand the new lessons you are learning about the inner workings of the body. Learning more about your illness or better yet, how to prevent a chronic illness becomes a shared learning experience with your doctor. I think this is the highest level of consumer empowerment that YOU: The Owner’s Manual, can offer if you take this knowledge and apply it to your lifestyle choices and behavior. The classroom learning setting in the book is also fun because there is a pre-test to understand your level of awareness followed by many health myth busters and factoids.
A final word about lifestyle choices and living a long healthy life, the book provides an excellent road map to achieve longevity through exercise, diet and lifestyle. In the beginning it outlines five areas where you can make adjustments to increase life expectancy and the quality of your life. The big five are:
1. Avoid smoking
2. Control your blood pressure
3. Exercise 30 minutes each day
4. Control stress in your life
5. Follow an easy to love, healthy diet.
The medical community and preventive care specialists now agree that your lifestyle and behavior choices account for nearly 80% of all chronic medical conditions. The other 20% can be attributed to genetics and environment. I do agree with the authors that “you can be in control of your health destiny”. Enjoy the book and I look forward to discussing what you have learned about your body and how it works to keep you healthy.
Thank you,
Dr. Tony Linares
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One big question when it comes to health or calories is whether red wine or white wine is the better choice. The antioxidants found in red or white wine can vary widely depending on the year and region in which the wine was produced. However, two other beneficial components of wine remain relatively consistent: potassium, which helps maintain fluid balance in the body, and alcohol, which may help raise "good" HDL cholesterol, reduce risk of blood clots, and lower blood pressure.
Despite these positive health benefits from red and white wine, red does have an advantage over white wine with its high concentration of the antioxidant – resveratrol. The concentration of resveratrol in red wine is significantly higher than that of white wine. The main reason for this can be traced back to the difference between red and white wine production, where in the case of red wine, in addition to the grape itself, the skins and seeds are involved in the process, while white wine is mainly prepared from the juice, essentially avoiding the use of grape skins and seeds which contain this antioxidant.
If you are more concerned with calories you can see from the comparison label displayed below that either type of wine will offer almost the same amount of calories per oz. Although the standard serving at a restaurant will be approximately 5 oz, be sure to take a close look at how much you pour in your large red wine glass at home. You can very easily be getting more calories than you think. The key to obtaining benefits from drinking wine is enjoying it in moderation (i.e. no more than one and two glasses per day for women and men, respectively).
Rebecca
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We’re excited to get started with our next Book Club – the topic is YOU: The Owner’s Manual by Dr. Oz and Dr. Roizen. YOU: On a Diet was our first Book Club discussion on Ignite and the subsequent Live Chat was a big success. YOU: The Owner’s Manual is the predecessor to that book and is a New York Times #1 Bestseller. It was just re-released this April in an updated and expanded format (you can get either version for the purpose of our discussions on Ignite).
We’ll start the official Book Club discussions on Tuesday, July 1 by covering Chapters 1 and 2. But first, we thought we’d look at a few reviews from this book, to see what we’re in store for…
Publisher’s Weekly said, “Anti-aging guru Roizen and celebrated heart surgeon Oz combine their popular approaches to patient-centered care in this assessment of how much, or more to the point, how little, readers know about their bodies.” The review focused on how humorous this book is, so that makes me even more excited to read it (it can get boring reading only the science!).
One consumer (who is also a doctor) reviewed the book and said, “This is a truly great and informative book. I've been a practicing physician for almost 25 years, and I can't tell you how many patients suffer from the most basic ignorance of their own body!” Other consumer reviews were as positive as this one, with 68% of people ranking the book on Amazon.com giving it 5 stars (out of 5).
In fact, pretty much everything I’ve read about this book has been positive, so I hope to learn a lot about my own body and have fun doing it. If you’ve already read this book or another one in the YOU series, please respond to this blog now and let us know your thoughts. For next Tuesday, we’ll read Chapters 1 and 2 – see you back here on Ignite.
Kerry
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Summer-time conjures up memories of lazy afternoons spent basking in the sun or by the beach, sipping a cool drink. But here's a radical idea -- how about changing it up a bit, getting off the beach chair and going for a walk instead? Experts say that something as simple as walking for 30 minutes everyday can bring health benefits. A recent article reiterates benefits we've always associated with being active and also offers some new ones:
1) Good for heart health - A British study found an 11% decrease in heart-disease risk -- especially among women. Setting aside 30 minutes for a brisk walk sounds better to me than having to take pills to keep heart-disease at bay.
2) Reduces the risks of breast-cancer - The article also points to a study that shows significant reduction in risks associated with breast-cancer when participants engaged in walking for even a few hours each week. The key here is that walking helps reduce body fat, which is a source of estrogen (hormone linked with breast cancer). What's interesting to note here is that the benefits were not age-dependent. Both younger and older women received benefits from walking.
3) Better zzzs - In a sleep deprived nation, who would not want this? According to the National Sleep Foundation --the best time to walk for better sleep at night is during the afternoon. The Europeans were right about siesta-time! The article says that a rise in temperature during walking signals the body to lower temperature later in the day and this promotes better sleep. One thing to note is that walking too close to bed-time (two hours before you sleep) may not be a good idea as the body does not have sufficient time to cool down.
4) Fewer aches and pains and stronger bones - Tai Chi walking is a way to incorporate the right posture and right mind-frame while walking. This is a combination of Tai Chi, Yoga and Pilates that teaches you to walk consciously and avoid straining muscles while doing so. Here's how one website describes Tai Chi walking - Remain upright and let your feet move first, pulling you along. Breathe deeply and relax, particularly your upper body. Within minutes, you are more stable
5) Makes you happy - We all know by now that exercise releases endorphins in the brain that are often associated with feeling happy --- a runner's high. The same benefits are derived if you walk 30 minutes during the day.
6) Keeps you slimmer - Walking is an easy exercise and something most people can do everyday. This makes it less intimidating for people starting an exercise routine and more likely for them to see it as a long-term plan. The key here is that the longer and more consistent the exercise, the better the chance of maintaining weight loss over time.
7) Helps you remember where you kept your car keys - This was news to me. The article suggests that regular strolls are linked with mental sharpness - especially among seniors. However, even among younger individuals, talking while walking is considered a brain-booster. So next time you pick up that cell-phone to chat with your friends, stay sharp by putting on your shoes and walking outside!
Summer is here and the weather beckons so let's take 30 minutes each day to enjoy some much needed sunshine and exercise.
Reena
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Summer Is Officially Here! Today is the first day of summer and I am so excited - pools, cookouts, cruises, beaches, fireworks and more! When summer rolls in, many of us are so happy about breaking out of the winter blues that we often overlook some of the smallest summer safety tips and head directly for fun. But we should remember that fun in the sun can be dangerous if we aren’t careful. So let’s take a quick moment to review some summer safety tips.
- When planning for long days at the beach it is a good idea to prepare by drinking plenty of water. It is very important to keep your body hydrated in extremely high temperatures for prolonged periods of time.
- Always use sunscreen to protect your skin from the harmful rays of the sun. Wearing a hat and shades is also good.
- Be sure that any perishable foods you take to the beach, pool, or park stay on ice. Otherwise, they could make you or your children sick. No fun being sick at the party!
- Parents should ALWAYS keep a watchful eye and supervise any activities around water.
- Parents should ALWAYS supervise any activities on the 4th of July that involve the lighting of fireworks.
- When grilling food make sure that grill is off to the side where children and pets can’t be harmed. My pets seem to gravitate towards the grill, so I try to keep it as far away from the actual cookout scene as possible. Out of sight out of mind!
Those are just a few tips to get you started in your fun but safe summer. Enjoy!
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When it comes to alcoholic beverages some drinks have more calories than others. Let’s take a look at beer vs. wine and which is the healthier choice?
When comparing calories, light beer is the least amount of calories at 10 calories per ounce compared with wine which is 20 calories per ounce. The calorie level is impacted by the alcoholic content of the beverage. On the average most beers have a level between 4-5% alcohol per volume and wine has 12-17% alcohol per volume. The higher the alcoholic content means more calories. Microbrew beers tend to be higher in alcohol then the domestic beers.
Most people believe the calories are greatly impacted by the carbohydrates or sugar in the wine or beer. As you can see in the label, wine has 2 grams of carbohydrate equal to 4 calories and light beer has 5 grams of carbohydrate equal to 20 calories. A typical beer that is not light is going to average 140 calories per 12 ounces and 10 grams of carbohydrate. Once again, don’t be fooled by a darker beer assuming it has the most calories, it still depends on the percentage of alcohol per volume. Some light ales have more alcohol and calories than darker beers.
In terms of health benefits, we know that drinking alcohol in moderation can be beneficial to health especially when it comes to heart disease – this applies for both wine and beer. Remember the recommendation for moderation is one drink per day for women and two drinks per day for men. Excess consumption can lead to obesity and other health problems.
So which should you choose – wine or beer? They are both low in carbohydrates and close in calories so it depends on the type of social drinking you will be doing. If you are planning to sip then pick a glass of wine. If you have a tendency to drink more or need it to last longer, choose a light beer.
  
Rebecca
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The Book Club on Ignite began more than a year ago with our first book review of YOU: On a diet. And this month, it feels like we’re coming full circle with our next Book Club selection, which is another one in the “YOU” series. We’re getting ready to read YOU: The Owner’s Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger, by Drs. Mehmet Oz and Michael Roizen. Roizen, who is considered an anti-aging guru and coined the term “Real-age” and celebrated heart surgeon Oz (Oprah’s favorite doctor) combine their popular approaches to consumer-centered care and assess how much or how little, people know about their bodies. Another important idea the book presents is that 70% of how long we live is within our control (that got my attention). We’ll give everyone two weeks to buy the book and read the first two chapters of the book before we begin discussing them on Ignite. Our first blog discussion of the book will be on Tuesday, July 1. As always, we’ll have a guest speaker (Dr. Tony Linares is returning to Ignite) who will add his own flavor and advice to the book discussion, along with a final Live Chat session on the book once we finish reading it. So if you’re curious about the book and its contents stay tuned to Ignite as we begin to unravel the mystery that is YOU (and me, and everyone else).
Reena
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This weekend, the death of NBC newsman Tim Russert struck a chord for a lot of us. For one thing, this weekend was Father’s Day and we learned what a devoted father Russert was, having just returned from a family vacation to celebrate his son’s college graduation. For another thing, in a presidential election year, Russert’s presence will certainly be missed.
But what is so difficult for many of us to stomach is just how young Russert was. Russert was only 58 years old and was full of energy – he also seemed fairly healthy.
As the news has unfolded, we’ve learned that Russert suffered a massive heart attack. According to his personal physician, he had asymptomatic coronary disease, which means prior to the heart attack he did not have significant pain. According to reports from his physician, Russert was prescribed exercise and medication. And a routine stress test did not (and cannot) predict an imminent heart attack. So what scares a lot of people is that despite following medical advice, Russert died young and, it seems, with little warning.
The good news is that for many people, it seems medical and lifestyle changes (including a reduction in the rate of smoking) have helped. The CDC found that from 1980 to 2000, the death rate from heart disease dropped by 50%.
The risk factors for heart attack are the same that we’ve heard time and time again – cholesterol, high blood pressure, smoking, obesity, stress, diet and exercise. And while a heart attack may not be predictable, following a healthy lifestyle can reduce the overall risk factors – so the message remains unchanged.
We’ll certainly miss Tim Russert each Sunday morning – and our thoughts are with his family and friends.
Kerry
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Congratulations to Mrs.Jones who is our Sneaky Recipe Contest winner!!
The Sneaky Chef (aka Missy Chase Lapine) announced the winner of the Sneaky Recipe Contest during the Live Chat held on Tuesday 6/10. We received many great recipes in response to the contest, which were both sneaky and nutritious. Our panel of judges were asked to weigh in on the recipes based on Originality and Nutrition and the recipe that won was the Sneaky Summer Smoothie. (The secrect ingredient in the smoothie being cauliflower! -- that's pretty sneaky in my opinion!)
We hope that all of you enjoyed participating in the contest and will have fun trying some of these recipes at home. We also received some really great tips/tricks from The Sneaky Chef herself during the Live Chat that we can use to enjoy our favorite foods with a healthy twist.
Keep up the healthy sneaking everyone!
Reena
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If you take a look at cashews and almonds, ounce for ounce, both types of nuts have similar calorie, fat, and sugar counts. However, almonds are more nutritionally dense. They contain more than three times the amount of fiber of cashews, which can help lower cholesterol and prevent heart disease. They also have seven times the amount of calcium and higher levels of heart-healthy monounsaturated fats, which are essential for healthy hair, skin, and nails. As if that’s not enough, almonds are a good source of protein, and provide tons of the antioxidant vitamin E.
On the other hand, cashews contain slightly less total fat than almonds, but have more saturated fat. Both types of nuts contain similar amounts of potassium, and while both are acceptable choices in a healthy diet, almonds definitely take the cake when it comes to fiber, protein, and micronutrient content.
Keep in mind the serving size for nuts is 1 ounce which is 23 almonds. The calories can add up before you know it, so portion them carefully. Some easy ideas for portion control include using sliced toasted almonds as a salad topper in place of croutons or stow them in portion-controlled bags in the car for a quick snack on the go. Satisfying and tasty, a quarter cup of almonds are sure to hit the spot the next time you need a boost.
 
Rebecca
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We've been chatting about the Live Chat with The Sneaky Chef for sometime now -- and it's finally here! The Sneaky Chef will be on Ignite this afternoon (June 10) at 3 p.m. ET and she will be talking to all of you about the ideas in her recent book - The Sneaky Chef: How To Cheat On Your Man (In The Kitchen). All you need to do is sign up using your Ignite username and password and then click on the Live Chat button at the start of the chat.
If you've read her previous book you know that the title of The Sneaky Chef is one that is very fitting. All the ideas and recipes in her book are aimed at the picky eater - be it a child or adult. While the recipes in her previous book were geared toward children (mac & cheese), this one has more of a grown-up spin (burgers, sandwiches). One big myth that is dispelled when you read the book is that it is a 'diet' book. Missy (aka The Sneaky Chef) is careful to remind us that her goal is to get people to eat the foods they love -- just with more healthy ingredients.
So if you're thinking -- I have not read this book or I don't cook a lot -- can I still join the chat? You most definitely can and should join the chat and listen to what the author and other consumers have to say. You don't need to have read the book to pick up tips and tricks and you don't need to be an accomplished cook to want to try these recipes. The appeal of Missy's book is that it's full of 'Make-ahead' recipes that anyone with access to a food-processor can try out!
It can't get simpler than this. A free LIVE CHAT with the author herself and a chance to win prizes if you post a comment or a question during the chat.
See you at the chat!
Reena
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For today’s health news, I thought I’d cover a topic that is extremely close to my heart – flip-flops. You may be laughing, but like many of us, summer is the time that I throw all my boots and socks to the back of their respective closets and drawers and replace them with flip-flops. I am so enamored with flip-flops that I have colors that match all my clothing and when I take summer vacations, I only bring a few pairs of flip-flops (and a pair of sneakers for running). They’re cheap, relatively durable, easy to clean and fun – what more could one ask for in a shoe?
You’re probably asking what this has to do with health. Well, much to my dismay, a recent study presented at the American College of Sports Medicine found that people who wear flip-flops may experience pain in the lower legs, ankles or feet. Researchers at Auburn University studied about 40 women and men as they walked on a special platform. They found that individuals took shorter steps in flip-flops and had a greater angle between their shins and the tops of their feet.
Researchers attributed pain to a decrease in downward pressure on the ground. In addition, they said wearers tend to grip the flip-flops with their toes, which can also result in pain. According to Dr. Rock Positano from the Hospital for Special Surgery in New York, with flip-flops, “the foot works harder than it should and people tend to develop overuse injuries such as tendonitis, lower leg, knee, hip and back problems.”
The study concluded that flip-flops are OK in moderation, such as for shorter distances and locations where they make the most sense, such as the beach. But for longer distances, better support, such as is provided with sneakers, should be worn. In addition, a segment on Good Morning America highlighted some flip-flops that seem to offer more support, including Reefs and Crocs.
So what does this mean for me (and maybe you too)? I’m hanging on to my flip-flop collection, but I may swap in sneakers and other more supportive shoes a little bit more often.
Kerry
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We just wanted to remind all of our Ignite users that there is a FREE Live Chat scheduled for Tuesday, June 10 at 3 p.m. ET. During the chat, you’ll have the opportunity to ask Missy Lapine (The Sneaky Chef) your questions about adding healthy ingredients to meals or even share some of your own thoughts.
And as a bonus – when you submit a question or comment during the Live Chat you will automatically be entered to win one of 10 sets of The Sneaky Chef’s two books!
You don’t need to pre-register to join. Just log into Ignite at 3:00 p.m. ET on June 10 and click on the orange Live Chat button on the top-right of the screen.
Kerry
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