HAPPY HOLIDAYS
December 23, 2008
Hope you have a fun and relaxing time.
I am in the UK with family and will be back in the New Year.
photo credit: William Hook
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Death Map For Where You Live
December 17, 2008
Different areas of the country have different risks of dying from natural hazards. Take a look to see if you live in a high risk or low risk areas.
The map is broken down by counties.
The hazards include weather related events such as tornados, flooding, snow, cold, heat and drought. Other events such as earthquakes and wild fires do not account for very many events.
My county has quite a high hazard rating. Not surprising since we have heat, drought, cold, snow, lots of wildfires and earthquakes.
The map and an article can be found here.
photo credit: back_garage
Technorati Tags: death map , natural hazard
We Are Drinking More Sweetened Drinks?
December 15, 2008
It was a surprise to read that new data suggests that we are drinking more sweetened drinks. My first though was that with the barrage of information about weight, diets and in particular low carb diets, that we would be consuming less simple sugars. So initially, I was rather suprised. However, I think that perhaps it may not be applicable to current habits.
Data from NHANES (National Health and Nutrition Examination Survey) from 1988-1994 was compared to that from 1999-2004. Analysis of the data showed that the amount of sweetened drinks that were consumed had increased.
Reading the paper describing the findings, I could not find exactly what the researchers were including in the term sugar. I am assuming it is table sugar (sucrose), fructose, glucose and sweeteners such as honey.
The increase in consumption of sweetened beverages was found in both those not trying to lose weight and those trying to lose weight. This means that even those that are trying to lose weight are drinking more sugar sweetened drinks.
For all ages the largest category of sweetened drinks in the most recent survey was soda, followed by fruit juice.
These findings were certainly very surprising to me at first. However, the data of the most recent NHANES is 1999-2004. So at least the early part of this period includes time when low carb dietary habits were still on the fringe. Most people who were actively trying to lose weight were on low fat diets. Additionally during this period of time the potential health problems of high fructose corn syrup as a sweetener was only beginning to hit the mainstream media.
It will be very interesting to see whether the next NHANES (assuming that there will be one) shows a reversal of the increasing sugar consumption. Hopefully we have become smarter about what is in the beverages we consume. This might be true since the CDC has found that there was finally there has been no increase in the number of obese since 2004-2004.
photo credit: TheTruthAbout…
Technorati Tags: sweetened drinks, sugar, NHANES
Mediterranean Diet – The Omega Diet Book
December 12, 2008
First a little history.
Studies of rates of cardiovascular disease in different countries found that those with the traditional Mediterranean diet had the lowest rates. Since much of this research was done in the low fat era, this was quite a surprise, since the traditional diet is not low fat.
The most quoted fact is probably the long life expectancy of the people of Crete. Cretan men low rates of heart disease. Further research on the Mediterranean diet have shown that is also a much lower risk of diabetes and slow increases in blood pressure (hypertension).
Recent research suggests that Mediterranean style diets are effective for weight loss.
A book that has information about foods, diet plans, menus and recipes is The Omega Diet
The book is easy to read, with thorough explanations and several diet plans (weight loss and maintenance). The plans and recipes used regular food. It is more a change of ratio of foods that are eaten. (The only foods which you may not be so familiar with, that you should eat more of, are greens and flaxseed meal. For greens try chard first, it has the mildest flavor and is totally yummy. You can buy flaxseed meal in most supermarkets. I throw a tablespoon onto all kinds of things.)
The Omega Diet emphasizes omega-3 fatty acids and monounsaturated oils (mainly olive and canola) vegetables and fruits, moderate amounts of dairy products, fish and poultry, low amounts of red meat, desserts and baked goods.
Overall the book “The Omega Diet: The Lifesaving Nutritional Program Based on the Diet of the Island of Crete” provides a realistic, easy to follow approach to eating in a more healthy way. At the time of writing the book in $10.17 on Amazon
Technorati Tags: The Omega Diet, Mediterrranean diet, Crete
Mediterranean Diet Plus Nuts!
December 10, 2008
Another endorsement for the Mediterranean diet. This time a Mediterranean diet plus nuts. It seems that eating a Mediterranean diet may make you healthier with or without weight loss. Plus the addition of nuts makes it even better.
The Mediterranean is one high in fruit, vegetables, grains, beans and olive oil. The diet includes a moderate intake of alcohol and fish, and a reduced intake of dairy products, meat and desserts, candy etc.
In the most recent study participants (in Spain) were divided into three groups and given dietary advice. One group got low fat diet advice; one group got Mediterranean diet advice and provided with a liter (quart) of olive oil per week (!), the third group got advice about a Mediterranean diet and 30 grams (1 oz) of mixed nuts per day.
Participants were aged 55 to 80 and all were at high risk of cardiovascular events. The majority were classed as having metabolic syndrome (in the US, the most common guidelines are three or more of the following; high blood pressure, high triglycerides, abdominal obesity (big waist), low HDL (good) cholesterol, elevated blood glucose).
After one year, those on the Mediterranean diet plus nuts showed bigger improvements in blood pressure, waist size and high triglycerides than the other two groups. Though not as good as the diet with nuts, the Mediterranean diet plus olive oil was better than the low fat diet.
Importantly, on these diets, on average there was no weight loss for any group BUT there were measurable increases in health for both Mediterranean diet groups, with the nut group the best.
This study suggests that healthy eating even without weight loss can decrease the risk of cardiovascular disease.
photo credit: mynameisharsha
Technorati Tags: Mediterrranean diet, nuts, metabolic syndrome, cardiovascular disease
Can You Tell Which Fast Foods Are Healthier?
December 7, 2008
Do we know which foods are really healthy or are we often confused or bamboozled? Could you estimate the calories in foods and say which one is healthier? Do we have biases? Read on!
There was an interesting article in the New York Times a few days ago. People were shown some pictures of foods and asked to estimate the number of calories.
Half the people were shown a picture of an Oriental chicken Salad and a 20 oz Pepsi. On average they assigned 1,011 calories. The real calorie count was 934 calories.
The other half were shown the same salad and drink, with the addition of some crackers that were very obviously labeled trans fat free. The estimates for the calories in this meal were, on average, underestimated at only 835 calories!
So adding the “trans fat free” crackers which actually added 100 calories, made the meal appear healthier, which in turn made people perceive it as lower calorie.
This has implications for all of us, but particularly people in New York. Last year New York banned trans fats in restaurant foods. Does this mean that since the ban the population of New York when eating restaurant and fast food, as well as viewing the food as healthier also think there are fewer calories? Does this mean New Yorkers are, on average, now actually consuming more calories?
In the article they also found that people were much better at estimating calories at McDonalds than Subway. Due advertising Subway is perceived as having healthier foods. Even though a 12 inch Italian sub has more calories than a big Mac, at Subway customers often added a drink, chips etc., to their order. They found that on average those at Subway ate 56% more calories than at McDonalds.
Thinking about it, I can see that I certainly think this way. I would automatically assume that a salad that contains chicken, even if it has lots of other high calorie ingredients is lower in calories than any beef salad. I guess the bottom line is read labels and think about your choices. How has eating become so complicated?
photo credit: jimbrickett
Technorati Tags: calories, healthy foods, fast foods, trans fat free
Do You Know The Symptoms Of a Stroke?
December 3, 2008
More research confirms that most people do not know the symptoms of stroke (brain attack). Even when they have stroke symptoms, many people do not realize that they are having a stroke.
Getting treatment quickly is important for stroke. A faster start of treatment will reduce the amount of damage, and result in less health problems after the stroke.
What are the symptoms of a stroke? One or more of the following;
- Sudden numbness, weakness, or paralysis of face, arm or leg — often on one side
- Sudden dizziness, or loss of balance or loss of coordination
- Sudden difficulty speaking or understanding speech
- Sudden blurred, double or reduced vision
- Confusion or problems with memory, orientation or perception
- A very sudden, severe headache or unusual headache, which may be accompanied by a stiff neck, facial pain, pain between your eyes, vomiting or altered consciousness
Symptoms can be long lasting or may go away after a few minutes. If they go away after a few minutes, this is called a Transient Ischemic Attack or TIA. Do not assume if the symptoms go away that everything is fine. A TIA is often a precursor for a more serious stroke event.
If you or anybody else gets any of these symptoms, seek medical help immediately, even if the symptoms go way. Get treatment!
photo credit: shoes_on_wires
Technorati Tags: stroke symptoms, TIA, treatment, brain attack
Post Thanksgiving Round Up
December 1, 2008
Another Thanksgiving, with consumption of way too much food. Even with just taking a little of everything, there was a huge plate of food. Do I really need pumpkin pie, pecan pie and a great dollop of whipped cream all together?
New research suggests that the level of LDL cholesterol (the bad cholesterol) may play a role in controlling the amount of fat in fat cells (adipocytes). It is suggested that high levels of LDL cholesterol may stop fat cells breaking down fat and encourage them to store more fat. Does this mean that high LDL levels make you fatter? I’m not sure.
For many people with high blood pressure, diuretics (water pills) are effective in lowering blood pressure. In a big study (ALLHAT), several years ago, they were found, in most persons, to be as least as effective as other blood pressure drugs. The one negative consequence was that there was a slightly higher rate of diabetes in those taking diuretics. Now analysis of data from another drug trial suggests that the reason for the increase in diabetes is the loss of potassium form the body that can occur with diuretics. It will be interesting to see if low potassium plays a role in diabetes for some individuals.
Increasing potassium in the diet has recently been shown to help reduce blood pressure, in particular in African Americans. Additionally, increasing potassium levels has also been suggested to lower the risk of stroke. In the typical Thanksgiving dinner, potatoes and squash have reasonable amounts of potassium. Prunes, bananas, raisins, spinach, orange juice, tomato juice and leafy green vegetables, including spinach, are good sources.
It is suggested that irregular binge drinking may be worse for the heart than regular consumption of high levels of alcohol. Research suggests that binging activates certain immune cells which contribute to an increased rate of atherosclerosis (hardening of the arteries). I guess if you are going to drink, do it consistantly.
photo credit: VirtualErn
Technorati Tags: thanksgiving, LDL cholesterol, potassium, diabetes, binge drinking, atherosclerosis
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