HealthTip: Kale Chips Anyone?

Do you find yourself having cravings for the satisfying crunch of chips or salty crackers. A healthier way to give into your craving may be to try making kale chips!
Kale is a leafy, green (or purple) vegetable from the brassica family. This family also contains vegetables such as cabbage and brussel sprouts, so if you find that these vegetables commonly cause bloating, kale chips may not be your best option. Kale is a commonly referred to as a "super-food" because it is a high source of potassium, fiber, calcium, Vitamin K, Vitamin C, Vitamin A, and beta-carotene.
To bake kale chips, you'll need kale, olive oil, salt, and garlic powder (optional). You can season the kale any way you like, so be creative!

• Wash kale
• Remove the leafy part of the kale from its stem
• Tear kale leaves into bite size pieces and place in a bowl with the olive oil (start with 1-2tbsp), salt, and garlic powder
• Toss the kale to ensure its thoroughly coated with the oil and seasonings (this will ensure that it becomes crispy when baked)
• Place torn leaves separately on a baking sheet and bake at ~300F for 10-15 minutes or until kale becomes crispy 

It may take you a few tries to get the exact crispiness you want, so don't give up if your first batch isn't perfect! After reading this post maybe you'll consider this vitamin and mineral packed snack option the next time you're tempted to buy that bag of high-fat, nutrient-lacking chips?

Information Sources:
http://www.healthcastle.com/video-week-making-kale-chips
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

HealthTip: Fish For Your Brain

Regularly consuming fish may help keep your mind sharp later in life!
Researchers asked 260 mentally healthy participants what foods they normally ate. Through MRI brain scans the researchers measured the amount of grey matter in the brain. A high volume of grey matter suggests a healthy brain. When this volume decreases, it suggests that brain cells are shrinking. Participants who ate baked or broiled fish weekly showed to have more grey matter in the brain and less complications related to trouble thinking or Alzheimer's disease. Those who consumed fried fish did not show the same benefits.
So, if you're a fan of fish, you may want to consider making it a weekly dinner option; it may be a piece of the puzzle that helps you stay sharp for longer!

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/cook_it_120111.html

HealthTip: Trying to Cut Chocolate Cravings?

Do you find yourself sitting at your desk with the sudden craving for chocolate, cookies, or other festive sweets. This would be a daily occurrence in my case!
U.K. researchers conducted a study with 78 participants who were regular chocolate-eaters at work but had gone 2 days without chocolate. One group took a 15 minute walk on a treadmill and was then given a task during cravings, while the other group rested before being given a task. All participants had a bowl of chocolate on their desk. Results showed that the group that took a 15 minute walk ate approximately half of the chocolate when compared to those who rested before their task.
Snacking on high calorie foods can become a mindless task at work while sitting in front of a computer screen. If you feel a craving coming on, try going for a short walk. If the craving is still strong after the walk, try loading your desk area with healthier snacks such as sliced apples with caramel dip, yogurt with fresh berries and granola, a high fiber low sugar granola bar (that contains a bit of chocolate ovcourse), or a handful of roasted nuts. At this time of year it can be difficult to not give into cravings, but before you pick up that extra brownie, try to take a moment to determine if you're actually hungry; if you're not hungry but still really want the brownie, why not just take half? There are ways to have your chocolate and eat it too!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_119668.html

HealthTip: Iron Deficiency Anemia

Anemia can result from many different health complications. Iron deficiency, vitamin deficiencies, or even chronic (long-term) illness may result in anemia.
Vegetarians, pregnant women, and female endurance athletes may be at an increased risk of iron-deficiency anemia. In iron deficiency anemia, the body doesn't have enough iron. Without enough iron, the body can't make enough hemoglobin (the protein in red blood cells that allows them to deliver oxygen to our tissues); The result is fewer, smaller red blood cells with a decreased ability to carry oxygen. This type of anemia can often be corrected with iron supplementation and adding iron-rich foods to your diet. Foods rich in iron include:

• Meat, fish, poultry
• Beans
• Dark green, leafy vegetables e.g. spinach
• Bright orange vegetables e.g. peppers, tomatoes
• Dried fruit 
• Iron fortified cereals, breads, and pasta

Our bodies absorb more iron from animal (meat) sources than other sources. Adult males (19-49yrs) commonly need 8mg iron/day while non-pregnant adult females need 18mg iron/day. Vegetarians are often recommended to have a little less than double these amounts because plant sources of iron are less absorbed in our bodies (therefore we need more to meet our needs). Also, as mentioned before, you can increase the absorption of iron in your body by having your iron-rich foods/ supplements with vitamin C containing foods such as orange juice or kiwi.

Stay tuned, other types of anemias are still to come!

Information Sources:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trcatid=43&trid=911http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/
http://www.mayoclinic.com/health/anemia/DS00321

HealthTip: What is Anemia?

Anemia occurs when we don't have enough healthy red blood cells in our body. Red blood cells contain a red, iron-rich protein called hemoglobin. Hemoglobin gives red blood cells their color and allows them to carry oxygen to the body's tissues. To produce hemoglobin and red blood cells, the body needs iron, vitamin B-12, folate and other nutrients from food. Those with anemia may experience symptoms such as:

• Fatigue
• Pale skin
• Irregular heart beat
• Shortness of breath
• Chest pain
• Dizziness
• Cold hands and feet

Many of us take iron supplements because we consider ourselves to be anemic, but what if your anemia isn't related to an iron deficiency? If you experience these symptoms, see a physician to organize a blood test to determine if you have anemia, and what type.
If you do take an iron supplement, a few good tips to consider would be:

• The upper limit (the most you can have without taking an overdose) is 40 mg/ day for infants and 45mg/ day for adults
• These is good evidence to suggest that taking iron supplements with a meal including vitamin C (e.g. a glass of orange juice) will increase the absorption of iron supplement in the body
• Currently, no scientific evidence supports the thought that iron absorption is decreased if taken with milk

So, if supplements are the route that you choose to take, utilize your health-care team of physicians, pharmacists, and dietitians to make the best and safest choices for you.

Stay tuned for my next post about the different types of anemia's!

Information Sources:
http://www.mayoclinic.com/health/anemia/DS00321/DSECTION=causes
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trid=1961&trcatid=42
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/

HealthTip: Cardiac Care

Researchers in Finland conducted a study which found coronary artery disease to not be the only cause of sudden heart death. Coronary artery disease (CAD), also known as coronary heart disease (CHD),  is when the walls of the main blood vessels leading to the heart become narrow and/or clogged with plaque. As mentioned in previous posts, plaque is made up of fat, cholesterol, calcium, and other substances found in the blood. It can build up over many years and can slowly prevent the flow of oxygen and blood to the heart. Once blood and oxygen flow are blocked, the heart stops beating and rapid death can occur. 78% of participants in the study died due to coronary artery disease. The interesting finding was that in those between 40-59 years old, alcohol consumption was the most common cause of death for 5.7% of participants, and obesity was the common cause of death for 5% of participants who were 60 years or older.
This study suggests that heart health can be affected by other lifestyle choices such as alcohol consumption (and not only food and exercise). So the next time you think about your heart, try to look at the big picture and consider what you're doing well and where you could maybe make some small improvements.

Information Sources
http://www.nlm.nih.gov/medlineplus/news/fullstory_117168.html
http://www.nhlbi.nih.gov/health/health-topics/topics/cad/

HealthTip: What Is Quinoa?

Quinoa is an ancient grain which originally came from South America. It is higher in protein than other grains and contains all of the 9 essential amino acids (amino acids which are required from our diet because our body can't make them). The grains have a light nutty flavor on their own, are small, bead shaped, and come in a variety of colors- white, red, brown, yellow, black, and even pink. You can use quinoa by substituting it for rice, adding it to salads, stuffings and pilafs. It can be eaten hot or cold and is cooked in boiling water, similar to how rice is cooked. A key step is to rinse it thoroughly before cooking to remove the bitter tasting saponins naturally found in quinoa. For more information about how to cook quinoa, see the information sources listed below.
Adding this gluten free grain to your lunches and dinners will help you pack healthy protein and fiber into your day! So why not go to your supermarket's bulk section and give it a try?

Information Sources:
http://www.healthcastle.com/you-can-cook-quinoa
http://www.torontosun.com/2011/09/21/quinoan-chefs-know-best

HealthTip: Know Your Cholesterol Risk

High blood cholesterol can be a risk for heart disease or stroke through causing blockages in blood vessels. It is a common health issue in the developed world, but risk factors that you may have control over include:

• Diet: consuming foods high in fat and cholesterol- can increase circulating blood cholesterol levels
• Being overweight or obese- can increase risks of heart disease, diabetes, and metabolic syndrome
• Getting insufficient exercise- can cause difficulty in balancing levels of bad (LDL) and good (HDL) cholesterol

Risk factors we may not have control over include:

• Genetic predispositions to high cholesterol (for example, a history of high cholesterol, or hypercholesterolemia, in the family)

If your lifestyle includes any of these risk factors, you may want to consider speaking with your physician or dietitian to determine what small day-to-day changes could be helpful for you!

Information Sources:
http://www.nlm.nih.gov/medlineplus/news/fullstory_115877.html
http://www.livingwellwithcholesterol.ca/about-cholesterol/what-is-cholesterol/are-you-at-risk

Update

For any of those individuals who may check my blog once in a while, I thought to share that I'll be away on holidays until the last week of August. I'll attempt to make a few posts while I'm away, but most likely will be posting more regularly when I return. Hope you all have a wonderful summer!

HealthTip: Trans Fats

Trans fats are found naturally at low levels in some animal-based foods, but can also be formed when liquid oils are made into semi-solid fats like shortening and hard margarine. Common food sources of trans fat include:

• Snack foods (e.g. cookies, crackers)
• Prepared desserts and pastries (e.g. donuts, croissants, cakes)
• Naturally in meat and some dairy
  
• Fats/ oils that are solid or semi-solid at room temperature (e.g. shortening, margarine)
• Ghee (Indian clarified butter)
• Fried foods  
  

The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day. A high intake of saturated and trans fats has been linked to an increase in LDL cholesterol (bad cholesterol), a decrease in HDL cholesterol (good cholesterol), and increases the risk of heart disease and health complications. Simple everyday changes can be made to decrease your risk, so why not consider where you could make a change that may help you and your family!

Information Sources:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.hc-sc.gc.ca/fn-an/nutrition/gras-trans-fats/tfa-age_question-eng.php
http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/trans-eng.php#ma

HealthTip: Saturated Fats

The previous post states that foods with mono- and polyunsaturated fats can help decrease the risk of heart disease. The idea is to replace saturated and trans fats in the diet with the healthier fats mentioned in the last post; but where are these harmful fats in your food?
Saturated fat can commonly be found in:

• Cheese
• Animal products such as sausages, hot dogs, bacon, ribs, beef, lamb, poultry with skin
• Lard
• Butter
• Coconut oil, Palm oil, and other tropical oils
• Certain baked goods
• Fried food

Reading the nutrition facts labels of these products will give you an idea of how much saturated fat is in one serving size. It is also important to note that these foods do not have to be and shouldn't necessarily be avoided all together. Having your favorite food, but keeping in mind how much of it you eat is a great way to be conscious about your intake. The American Heart Association suggests that 7% of an adult's daily calories can come from saturated fat; Therefore, if one consumes 2000 calories a day, 140 calories or 16grams of saturated fat can be consumed (patients with cardiovascular complications may be required an altered daily fat intake).

See the next post for information about trans fats...

Information Sources:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.hc-sc.gc.ca/fn-an/nutrition/gras-trans-fats/tfa-age_question-eng.php
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp

HealthTip: Olive Oil and Healthy Fat

Choosing healthy oils such as canola or olive oil has been promoted by the American Heart Association for many years. Olive oil in particular is high in monounsaturated fat, which can play a role in controlling cholesterol levels and lowering risks of cardiovascular disease. A new study in France looked at 7625 participants and their consumption of olive oil. Some participants never used olive oil, others used it occasionally, while the final group used it often. Researchers followed participants for 5 years and found that those who used olive oil often were 41% less likely to suffer from a stroke when compared to participants who never used it.
The idea here is not to simply drop everything and change your entire cooking style! The important point to consider would be replacing unhealthy fats with healthier options that promote heart health. Monounsaturated and polyunsaturated fats have shown to play a role in controlling cholesterol levels and can be found in foods and oils such as:

• Olive oil; Canola oil; Vegetable oil; Flax oil
• Nut oils (e.g. peanut oil)
• Nuts (e.g. almonds, walnuts)
• Seeds (e.g. sunflower seeds)
• Avocados
• Fatty fish (e.g. mackerel, salmon, herring)
• Poultry

Using healthier oils for cooking and choosing fat sources with mono or poly-unsaturated fats will help you promote heart health and decrease your risk of cardiovascular disease. For more information about healthy fats, speak to your dietitian or physician.

Information Sources:
http://www.nlm.nih.gov/medlineplus/videos/news/oil_well_061611.html
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Polyunsaturated-Fats_UCM_301461_Article.jsp

HealthTip: Dealing With IBS

Dealing with IBS (irritable bowel syndrome) is different for each person as symptoms and severity are individual to each case. Recommendations differ depending on presence of constipation, diarrhea, pain, or bloating. Before restricting foods from your diet, work with your dietitian in order to help prevent nutrient deficiencies or unnecessary elimination of foods. If specific foods are eliminated, a dietitian may recommend supplementation if intake of certain vitamins or minerals is inadequate. General guidelines which may help those with IBS include:

• Have regular meals with adequate fluid intake (especially if suffering from constipation or diarrhea)
• Eat slowly, chew foods well, and avoid gum chewing and carbonated beverages to help reduce bloating
• If dairy product consumption leads to bloating, discomfort and diarrhea, discuss a lactose-restricted diet with your physician or dietitian
• Increasing soluble fiber intake (e.g. through oats, barley, rye, psyllium, or supplements) may help relieve symptoms. Insoluble bran fiber may not be effective; If symptoms increase or worsen, fiber should be discontinued
• Avoid excessive (e.g. more than 3 cups of coffee, tea, or energy drinks per day) caffeine intake
• Find out which foods trigger your symptoms and try to regulate intake of these foods by working with your physician or dietitian (e.g. high-fat foods, wheat, red meats, eggs, alcohol, caffeine, lactose, fiber, gas-producing foods)

IBS affects many individuals and it's treatment is highly individual. Discussing your symptoms, possible trigger foods, and options with your dietitian and/ or physician can help you take control of your IBS!

Information Source:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=3382&trcatid=43&trid=3938

HealthTip: IBS?

Irritable bowel syndrome (IBS) is a gastrointestinal disorder that involves abdominal pain, cramping, and changes in bowel movements. It is unclear why IBS develops, but it is the most common intestinal complaint for who are referred to a gastroenterologist. In this disorder, there are no structural problems with the intestines, but there may be complications with intestinal muscle contractions. Symptoms and severity vary from person to person; abdominal pain, fullness, gas, and bloating for at least 6 months are commonly the main symptoms of IBS. Discomfort and symptoms may occur after meals, come and go, and may be reduced or go away after a bowel movement. Those with IBS may suffer from constipation and/or diarrhea. Diarrhea may involve frequent, loose, watery stools, with an urgent need to have a bowel movement which may be difficult to control. Constipation may involve difficulty passing stool, and less frequent bowel movements. Cramping with a bowel movement and lack of eliminating any stool, or only a small amount may also occur.
If these symptoms sound familiar, make an appointment with your doctor and ask about IBS.

Information Source:
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001292/

HealthTip: Walking For Your Prostate

In a recent study, experts found that brisk walking may be beneficial in men with prostate cancer.
The study looked at 1455 men who were diagnosed with prostate cancer that hadn't spread. A survey regarding physical activity was distributed to participants 2 years after diagnosis, before any signs of the cancer returning. It was found that men who walked briskly for at least 3 hours each week were 57% less likely to experience progression of prostate cancer, when compared to those who walked at a slower pace and for less than 3 hours each week.
3 hours each week may sound like a lot of time, but getting 26 minutes of fresh air each day may be worth the effort? You decide! Taking your walks with a friend, family member, or pet, and setting a specific time each day for your walk may help motivate you to spend 30 minutes a day yourself. In addition, it's important for oncology patients to remember that any exercise or diet plans should always be discussed with health care providers while undergoing treatments and/or when newly diagnosed.

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/prostate_walk_053111.html

HealthTip: Dealing With GERD

Now that we know what GERD is (explained in the previous post), I thought to include a few recommendations dietitians may make when dealing with symptoms. The initial treatment is commonly lifestyle modifications in combination with over the counter medications such as antacids or antisecretory agents (for more information about medications, speak to your community pharmacist or physician).

Some lifestyle recommendations include:

• Achieving and maintaining a healthy body weight
• Reducing intake of alcohol, tobacco, and caffeine
• Avoiding foods that trigger symptoms, such as spices, peppermint, chocolate, citrus juices, onions, garlic, high fat foods, and/or tomato products
• Avoiding large meals
• Avoiding lying down within 2-3 hours after a meal
• Elevating the head of the bed 6-8 inches while sleeping

These recommendations may work in some people, while others may not feel sufficient relief and may require prescribed medication. In addition, maintaining a healthy body weight can also decrease the risk of developing obesity, metabolic syndrome, and diabetes, while avoiding trigger foods can help control acid reflux symptoms. Explore your options and talk to you physician or dietitian when dealing with GERD!

Information Source:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=1707&trcatid=43&trid=1919

HealthTip: What Is GERD?

Many of us suffer from gastroesophageal reflux, or acid reflux, but GERD is a more serious form of gastroesophageal reflux and is the acronym for gastroesophageal reflux disease. It occurs when stomach contents rise up into the esophagus (the tube that carries food from the mouth to stomach). When refluxed stomach acid touches the lining of the esophagus it may cause a burning sensation in the chest or throat; this is called heartburn or acid indigestion. Occasional gastroesophageal reflux is common, however, if it occurs more than twice a week, a physician should be consulted, as it may be GERD.
Main symptoms of GERD include frequent heartburn and acid indigestion. Some people with GERD do not experience heartburn but may have a dry cough, asthma symptoms, or trouble swallowing. Foods that may worsen reflux include:

• Citrus fruits
• Chocolate
• Caffeine or alcohol
• High fat and fried foods
• Garlic and onions
• Mint flavorings
• Spicy foods
• Tomato-based foods e.g. spaghetti sauce, salsa, chili, pizza

Treatment for GERD may involve the use of antacids, over the counter medications, and changes in diet. Medications called proton pump inhibitors may be prescribed if symptoms occur more than three times a week or if they cannot be controlled by over-the-counter therapy and lifestyle alterations. If you experience difficulty in swallowing or frequent discomfort due to reflux, consult your physician or dietitian for assistance. 

Information Sources:
http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=1707&trcatid=43&trid=1919

HealthTip: Tanning. A Quest for Beauty

Many young women and men use tanning beds or tan outside to get that perfect sun-kissed glow, but not all realize that they are putting themselves at risk of developing serious health problems; some know the risks but continue to tan anyways. Here are a few facts that may help you make a more educated decision before choosing an option that may have serious consequences.
Indoor tanning is associated with a higher risk of developing melanoma, the most dangerous type of skin cancer. Tans are caused by UV radiation from the sun or tanning lamps. This radiation can damage cells in the skin and possibly cause them to change, increasing the risk of developing skin cancer. Melanoma is the leading cause of death from skin disease. According to the skin cancer foundation, indoor tanning before the age of 35 years raises the risk of melanoma by 75%. Other common risk factors for melanoma include:

• Living in sunny climates or at high altitudes
• Long-term exposure to high levels of strong sunlight, because of a job or other activities
• One or more blistering sunburns during childhood
• Use of tanning devices
• Family history of melanoma

So before you hop into that tanning bed or choose tanning oil over sunscreen, you may want to do your own research into melanoma and the risk of developing cancer.

Information Sources:
http://www.nlm.nih.gov/medlineplus/videos/news/tanning_dangers_051311.html
http://www.skincancer.org/the-skin-cancer-foundation-in-the-news.html
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001853/

HealthTip: Melatonin

Continuing on with the theme of sleep, lets talk about melatonin! Many of us have heard about it, but what is it and why do people use it?
Melatonin is a hormone produced by the brain. Synthetic forms (made in a laboratory) of melatonin can be found at your local pharmacy in pill form. Many use melatonin to adjust the body`s internal clock that sets sleep-wake cycles. Some use it to help with jet lag, while others use it for treatment of insomnia (inability to fall asleep). There are also many other suggested uses for melatonin, making it confusing to determine the effects of melatonin. Scientific evidence suggests that melatonin is likely effective for treatment of sleep problems in children with autism and mental retardation, and helps with sleep disorders in blind people. In addition, melatonin is possibly effective in improving alertness and other jet lag symptoms and may be able to shorten the amount of time it takes to fall asleep (more information can be accessed from the link below). Further research into other health claims is needed.
Melatonin may help with sleep because it plays a role in regulating sleep-wake cycles. Darkness causes the body to make more melatonin; this signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. Some people who have trouble sleeping have low levels of melatonin. It is thought that the addition of melatonin supplements may help these people sleep.
Melatonin may not be safe for use in pregnant women, children, those with high blood pressure, diabetes, depression, and seizure disorder; it may also interact with medications. So if you`re interested in trying out melatonin, be sure to speak to your pharmacist or physician to determine if it is safe for you and what dose is best for you!

Information Source:
http://www.nlm.nih.gov/medlineplus/druginfo/natural/940.html

HealthTip: Why Sleep?

In today's world of high expectations, lists of tasks to complete by the end of the day, and staying up late to finish what's expected of you, sleep tends to get pushed to the side and suffer. Here are a few reasons why you may want to reconsider your priorities and make sure you get enough sleep each night!
British researchers have recently suggested that sleeping less than 6 hours, or more than 8 hours each night is associated with a decline in brain function. The mental decline observed was the equivalent of brain function being 4-7 years older. Women who slept 7 hours each night showed the highest scores on cognitive (brain) function tests, following those who slept 6 hours/ night. Cognitive function was similar in men who reported sleeping 6, 7, or 8 hours/ night. Additionally, many who get regular sleep of more or less hours can still function well. However, those with less than 6 hours or more than 8 hours of sleep showed the lowest scores on cognitive function tests in the study.
Getting enough sleep assists many brain functions. It helps the brain and body recover from daily activities, is restorative, and helps us concentrate and process new information better and faster. In addition, the researchers suggest that chronic short sleep produces hormones and chemicals in the body which increase the risk of developing heart disease and strokes, and other conditions like high blood pressure and cholesterol, diabetes and obesity. When we think of a healthy lifestyle, we commonly consider a balanced diet and exercise. Sleep is also an important part of a healthy lifestyle and healthy aging, so don't forget to factor that into part of the equation!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_111598.html

HealthTip: Triglycerides

Often times when we get our cholesterol tested, we focus on the results of LDL ('bad'), HDL ('good'), and total cholesterol, and skip over our triglycerides levels. Triglycerides are a type of fat found widely throughout the body. When we eat, our bodies convert extra unused calories into triglycerides. Triglycerides are stored in fat cells and can be used for energy between meals. However, if you regularly eat more calories than you burn, for example from high calorie carbohydrates and fat (e.g. soda and fast food), you may have high triglycerides (hypertriglyceridemia).
According to the American Heart Association, high triglycerides are linked to an increased risk of heart disease and other health complications.
If your triglycerides levels are high, simple ways to help control levels would include:

• Limiting foods and beverages with added sugar (e.g. soda, pastries, highly processed foods) because many extra calories can come from these food options
• Choosing fruits for a sweet snack (e.g. blueberries, strawberries, bananas, apples, oranges..etc)
• Getting at least 2.5 hours of moderate exercise each week (this works out to approximately 30 minutes a day; even brisk walking can help lower triglyceride levels)
• If your physician or dietitian have confirmed that you're overweight, losing a few pounds (5-10% of your weight) has shown to drastically help lower triglycerides. Decreases of 20% in levels have been seen!

So if you've had your cholesterol tested, don't forget to ask about triglycerides too! If you have high triglycerides, talk to your physician or dietitian about the simple steps you can take to get back in control!

Information Sources:
http://www.mayoclinic.com/health/triglycerides/CL00015
http://www.nlm.nih.gov/medlineplus/videos/news/triglyceride_threat_042711.html

HealthTip: The Protein You Need

We all need 1-3 servings of protein each day depending on our age, weight, physical activity levels, and overall health status. See Canada's Food Guide for details about servings (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php).
Meats and alternatives provide our bodies with protein, fat, iron, zinc, and B vitamins. These nutrients are required for cell maintenance and repair, energy, help prevent anemia and infection, and promote proper growth. Lean options can help limit intake of cholesterol and saturated fats, which may play a role in heart disease. Healthier proteins include:

• Poultry without the skin
• Lean meats including inside round roast, outside round roast, eye of round steak or roast, strip loin steak, sirloin steak, rump roast, and lean and extra lean ground meat or ground poultry
• Fish high in omega-3 fatty acids e.g. char, herring, mackerel, salmon, sardines and trout
• Eggs
• Legumes such as bean, peas, and lentils
• Tofu
• Low-fat cheese, yogurt, and dairy
• Roasted nuts and seeds

Other ways to get some healthy protein into your meals includes adding meat alternatives such as beans, tofu, and lentils into soups, stews, salads, and as a side-dish; trying to have 2 servings of fish each week, this can be at lunch or dinner; and trying low fat and low salt options for deli meats, or simply preparing lean meat at home and slicing them (e.g. bake a few chicken breasts, slice, and refrigerate for use in sandwiches, salads, soups..etc).
Hopefully these tips will help you find creative ways to add some variety to your protein choices and promote heart health by limiting your sodium, saturated fat, and cholesterol intake!

Information Sources:
http://www.nlm.nih.gov/medlineplus/news/fullstory_110988.html
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/meat-viande/tips-trucs-eng.php
http://www.dietitians.ca/Nutrition-Resources-A-Z/Fact-Sheet-Pages%28HTML%29/Grains/Meat-and-Alternatives.aspx

HealthTip: Dealing With Lactose Intolerance

If you find that after consuming dairy, you experience the symptoms mentioned in the previous post, you may be lactose intolerant. Decreasing the amount of dairy, or removing it from the diet (for those with high intolerance) commonly relieves symptoms. For dealing with your intolerance, see the helpful tips listed below:

• Those with low intolerance may be able to consume up to ~1/2 a cup of dairy at a time without having symptoms. Larger servings may cause discomfort. Paying attention to how much dairy you can consume without having symptoms will help you prevent future discomfort.
• Milk products that may be easier to digest include: buttermilk, cheese, yogurt, lactose-free milk and milk products, lactase-treated cow's milk, soy milk, and rice milk. 
• Lactase enzymes can be added to regular milk or taken in pill form.
• To help you get more calcium, try fortified orange juice along with foods such as leafy greens, oysters, sardines, canned salmon, shrimp, and broccoli (which are high in calcium).
• Many people choose to supplement with calcium and vitamin D. Talk to your physician, dietitian, or pharmacist about the right dose for you!

Without enough vitamin D, calcium is taken out of the bones to help maintain calcium levels in the blood. This can cause rickets in children and osteomalacia (softening of the bones) or osteoporosis (fragile bones) in adults. Calcium is critical in the support of bones and teeth, and also is important for muscle function, nerve transmission, and hormonal secretion. Health Canada recommends that adults between the ages of 19-50 years need 1000mg of calcium/ day and 600IU of vitamin D/day (for other age group requirements see http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php). Read food labels, include calcium and vitamin D fortified beverages/ foods, and/or explore the option of supplements to make sure you're getting enough!

Information Sources:
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001321/
http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php

HealthTip: What Is Lactose Intolerance?

Lactose intolerance is the inability to digest the sugar lactose. Lactose can be commonly found in milk and milk products, and intolerance to it occurs when one is deficient in the enzyme lactase (normally breaks down and helps digest and absorb lactose). Symptoms usually occur ~30 minutes to 2 hours after consuming milk and/ or other dairy products, and may include:

• Intestinal bloating
• Pain
• Gas
• Diarrhea
• Intestinal discomfort
• Nausea

Those who are mildly sensitive can generally consume milk products in small amounts, especially fermented ones such as yogurt and cheese. For those who are more sensitive to lactose, products that contain the enzyme needed to breakdown lactose are available (e.g. lactaid) as an alternative option to milk. Dairy products are good sources of calcium and vitamin D, which help prevent the development of weak bones and osteoporosis later in life.
So if you're lactose intolerant and have been cutting out dairy from your diet, speak to your physician, dietitian, or pharmacist about alternative options and calcium and vitamin D supplements to insure that you're not missing key nutrients needed for bone health and maintenance!

Information Sources:
Provincial Health Officer's Annual Report 2005. Food, Health, and Well-Being in British Columbia
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001321/

HealthTip: Starting to Think Positively

So if you're a little like me, and you've read the previous post and are thinking that you're a pessimist and you're doomed, please don't raise your stress levels! If you're motivated, you can learn to change your negative thoughts into positive thinking. However, this type of change doesn't happen overnight, it takes time and practice because it involves developing a new habit. Some ways to think and behave more positively would include:

• Check In: a few times during the day, consciously evaluate if what you're thinking is positive or negative. If your thoughts are negative, try to change a negative into a positive!
• Let the Humor In: allow yourself to smile, laugh, especially during stressful times. Find a reason to smile and laugh everyday!
• Healthy Lifestyle: exercising regularly can release hormones that positively affect mood and decrease stress. Along with exercise, a healthy, balanced diet can fuel your mind and body. Learning new ways to manage stress (e.g. 25 minute power nap or 5-10 minutes of deep breathing) could help you relax and feel positive.
• Surround Yourself with Positive People: try to make sure that the people around you are positive, supportive, and dependable. Negative people may increase your stress levels and make it more difficult for you to manage your stress in healthy ways.
• Practice Positive Self-Talk: Be kind and encouraging to yourself. One simple rule to follow could be to not say anything to yourself that you wouldn't say to someone you care about. If you find negative thoughts entering your mind, evaluate them, and try to shift your focus to thoughts about your strengths.

If you focus on developing these skills everyday, positive thinking may start to come naturally to you. Optimism gives yourself and those around you an emotional boost, and will give you the tools to deal with everyday stresses more constructively.
So why not try this positive thinking idea out as your own experiment? The only side-effect could be that you simply smile, laugh, or enjoy your days a bit more than usual!

Information Source:
http://www.mayoclinic.com/health/positive-thinking/SR00009

HealthTip: Why Care About Positive Thinking?

Do you find yourself always focusing on the positives or the negatives? Are you a pessimist or an optimist? The way you think may reflect your outlook on life and your attitude towards yourself and others. The topic of positive thinking has been a hot topic of research. Some studies suggest that optimism and pessimism can affect one's health in many ways. Positive thinking has been suggested to be a key part of successful stress management. Other health benefits of positive thinking may include:

• Increased lifespan
• Lower depression rates
• Lower stress level
• Better psychological and physical health
• Immune system function support
• Higher levels of well-being during hardships (e.g. during serious illness)
• Better perceived capability; higher self-esteem
• More frequent, higher quality social interaction

Why positive thinking has these affects on health is unclear. One theory is that those with positive outlooks cope better in stressful situations, reducing the harmful effects of stress on the body. Another idea is that optimistic people may have healthier lifestyles, possibly get more physical activity, follow a healthier diet, and have lower rates of alcohol consumption and smoking. Some psychologists think that positive thinking may involve positive expectations for one's future. These positive expectations cause people to behave in certain ways that promote them to strive even when progress is slow or difficult. One study suggested that optimists are more likely to take direct action to solve their problems, more likely to accept the reality of stressful situations, and make the best of difficult experiences.

Information Sources:
http://www.mayoclinic.com/health/positive-thinking/SR00009
http://www.ncbi.nlm.nih.gov/pubmed?term=The%20Value%20of%20Positive%20Psychology%20for%20Health%20Psychology%3A%20Progress%20and%20Pitfalls%20in%20Examining%20the%20Relation%20of%20Positive%20Phenomena%20to%20Health

HealthTip: Could Exercise Preserve Your Heart's Elasticity?

A new study from the American College of Cardiology in New Orleans suggests that consistent life-long exercise preserves heart muscle in the elderly. The study involved 121 people with no history of heart disease; 59 participants were sedentary (minimally active), while 62 participants were life-long exercisers over the age of 65 years. Exercise was assessed by the number of aerobic session each week and not by the level of intensity or duration.
It is suggested that physical activity can help preserve the heart's youthful elasticity. When people are sedentary, their heart mass shrinks with each passing decade. It was found that elderly people with a history of exercising 6-7 times a week throughout adulthood not only kept their heart mass, but built upon it. They showed to have heart masses greater than sedentary healthy adults aged 25 to 34.
The researchers suggest that "if we can identify at risk people in middle age, and get them to exercise 4-5 times a week, this may go a very long way in preventing major heart conditions of old age, including heart failure."
Imagine what you could do for your heart if you started your regular exercise at an even younger age?

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_110575.html

HealthTip: Vitamin D

Vitamin D is known as the sun vitamin; many of us know that we need it, but do you know why?
Vitamin D is a fat-soluble vitamin and prevents us from getting a disease called rickets, a disorder of failed bone mineralization. It helps regulate the concentration of calcium in our blood and promotes the absorption of calcium and phosphorus from food. Vitamin D along with calcium may prevent bone disease such as osteoporosis and plays a role in maintaining proper bone structure. It has been used to treat weak and painful bones, low levels of phosphate in the blood, low levels of calcium in the blood, and helps prevent low blood calcium and bone loss. Vitamin D is needed for bone growth and bone remodeling, and without enough of it, bones can become thin, brittle, or misshapen.
Other functions of Vitamin D include modulating cell growth, neuromuscular, and immune function, and it may play a role in reducing inflammation.

So, where do we find this vitamin and how much do we need? Those between the ages of 1-70 years are recommended to have 600IU/day (10mcg). Exposing our face, hands, arms, and legs to the sun, 3 times a week, for about 15-20 minutes allows UVB rays (from the sun) to activate Vitamin D through our skin. However, many of us live in a climate where such sun exposure isn't possible all year long. There are few food sources of Vitamin D, they include:

• Milk and soy beverages (fortified with Vitamin D)
• Fatty fish (e.g. salmon, tuna, mackerel, trout)
• Fish liver oils
• Small amount in beef liver, cheese, and egg yolk

Those who are lactose intolerant could use alternative beverages fortified with calcium and Vitamin D, but many of the elderly who do not get much sun exposure need to be supplemented. If you're interested in Vitamin D supplements, speak to your dietitian, physician, or pharmacist to determine the best dose for you!

Information Sources:
http://www.nlm.nih.gov/medlineplus/druginfo/natural/929.html
http://ods.od.nih.gov/factsheets/vitamind/
http://www.healthlinkbc.ca/healthfiles/hfile68e.stm

HealthTip: Allergy Season

As the allergy season slowly approaches, many of us will begin to experience symptoms including sneezing, rashes, itching, and, watery, red, irritated eyes. A few tips on how to protect yourself from outdoor allergens are listed below:

• Get a head start and begin your allergy medication 1-2 weeks before the allergy season starts
• Avoid scheduling camping or outdoor trips during high pollen counts (May and June for allergies to grasses, and September and October for ragweed)
• Avoid activities such as raking leaves and mowing the grass
• Wear sunglasses to help keep pollen out of the eyes
• When you come back indoors, shower and wash your hair to remove pollen
• Close doors and windows during pollen seasons
• Ask your pharmacist about a saline nasal rinse to help control sinus symptoms
• Ask your pharmacist about natural tears (such as Genteal) for dry eyes

If you suspect that you may have allergies, you may want to consult your physician to help you find out what allergens you may be allergic or sensitive to.

Information Sources:
http://www.nlm.nih.gov/medlineplus/news/fullstory_109696.html

HealthTip: Germy Gyms?

Medium to high intensity exercise and weightlifting can increase heart rate and help decrease one's risk against cardiovascular disease; but could you also be picking up germs from the gym?
A bacteria called Methicillin-Resistant Staphylococcus Aureus (MRSA) has commonly been in the news for spreading complicated skin infections in hospitals and in the community. This bacterial infection can be highly resistant to some antibiotics and causes red, swollen, painful areas on the skin. Symptoms of more serious infection include chest pain, fever, headaches, muscle aches, and shortness of breath. Due to concerns about infections, many gyms now provide cleaning supplies to wipe down equipment after use. A new study (from the University of Florida) looked at the germs present in 3 local gyms. They assessed the surfaces of mats, dumbbells, benches, cardio machines, and weight machines. Some samples were taken at random times, while others were taken after equipment had been cleaned. They found that none of their samples had MRSA or another category of Staphylococcus Aureus. The researchers suggested that gym surfaces don't appear to be a major location of these bacteria, and that putting your skin on these surfaces didn't seem to play a large role in passing these germs from person to person.
By keeping in mind basic hygiene and courtesy to other gym-goers, you should be able to experience only the cardio-protective, energy boosting, and mood-balancing affects of your work-out!

Information Sources:
http://www.nlm.nih.gov/medlineplus/videos/news/germy_gyms_031011.html
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004520/

HealthTip: Feeling Frozen?

As I sit in my counseling course in awe of the great wisdom of my professor, I learn many new models of counseling, concepts, and ideas on how to help patients. I'm sure that these concepts cannot relate to everyone, but maybe they will give you all a little something to think about?
A common thought is that people get stuck in self-defeating mind sets along with self-defeating emotions and feelings. We can get to such a low point where we don't even see our own strengths, resources, and support systems available to us. This could be an area where many of us could attempt to change our focus from self-defeating, negative thoughts to personal strengths that we've forgotten to see in ourselves. Another common issue is acceptance. Many of us try to hide, ignore, push away, avoid, deny, and fight-against our problems. Some believe that it is just sometimes easier to deal with problems if you try not to think about them or push them to the side. However, this can be exhausting and may lead to suffering over a longer period of time. It is thought that when we resist, fight-against, and deny problems, we become fossilized, frozen, and stuck; in this state, change is not possible because we don't openly recognize and acknowledge that there is a problem. This concept suggests that only when we truly accept a problem, change is possible. Choosing to accept our problems can be a positive decision that gives us a clearer view of reality and facilitates feelings of relief, freedom, and lightness; it also frees up a lot of psychological energy, as avoidance can be mentally straining.
The difficult part is that it's not as simple as telling yourself "I accept this problem," because some things are truly difficult to accept and believe. Furthermore, this idea of acceptance may help some people, while it may not work for others. However, if you find yourself feeling stuck, low, or overwhelmed, you many want to speak with your physician or counselor to help you take steps towards making a positive change.

Information Source:
University of British Columbia- CNPS 362 Course Notes

HealthTip: Why Should You Care About Preventing Diabetes?

Diabetes is a disease that reaches millions of people. Commonly mentioned facts about diabetes are that it increases the risk of heart attack, stroke, can lead to blindness, and can cause dangerous foot problems.
A new study in the New England Journal of Medicine combined the results of 97 studies that included 820,900 people. They found that those with diabetes were 80% more likely to die in general, and 25% more likely to die from cancer. Having diabetes also increased the risk of death from kidney disease, liver disease, and pneumonia. A person who had diabetes at the age of 50 years old, died on average, 6 years younger than a person who didn't have diabetes at 50 years of age. Researchers also found that long-term smoking cut life-expectancy down by approximately 7 years. 
Maintaining a healthy weight, following a balanced diet including whole grains, fruits, vegetables, healthy protein (e.g. lean meats and beans), and low-fat (skim, 1%, 2%) dairy, and regular exercise could save you from having to deal with type 2 diabetes and it's large array of health complications.

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/diabetes_dangers_030311.html

HealthTip: SAD?

Seasonal affective disorder, or SAD, occurs when some people experience a serious mood change when the seasons change. Signs and symptoms include sleeping too much, having little energy, craving sweets and starchy foods, weight gain, and possible depression. The severity of the symptoms varies between people, but they usually can be treated. SAD usually occurs during the winter time, while a less common form occurs in the summer. Currently, it is thought that a lack of sunlight during the winter may be the cause of SAD. Exposure to a special light for 30 minutes/day can help mood, along with prescribed medication, dietary changes, learning to manage stress, and going to a sunny climate during cold months.
If you notice periods of depression or changes in mood that happen as seasons change, you may want to speak to your family physician about your mood and the possibility of SAD.

Information Sources:
http://www.nlm.nih.gov/medlineplus/seasonalaffectivedisorder.html
http://www.nami.org/Content/ContentGroups/Helpline1/Seasonal_Affective_Disorder_%28SAD%29.htm

HealthTip: St. John's Wort

St. John's Wort? We've heard about it, but what does it actually do and what is it used for?

The natural health product has been increasing in popularity and is used widely for treatment of depression and associated conditions such as anxiety, tiredness, loss of appetite, and trouble sleeping. Other uses include treatment of moodiness, symptoms of menopause, seasonal affective disorder (SAD), and obsessive-compulsive disorder (OCD). The scientific evidence behind St. John's wort suggests that it is likely effective in treating mild to moderate depression, by improving mood, and decreasing anxiety and insomnia related to depression. It may be as effective in treating depression as many prescription drugs. However, since it causes many drug interactions, St. John's wort may not be the best choice for those taking other medications. Evidence suggests that the health product may be possibly effective in treating menopausal symptoms, and that more evidence is needed to determine its effects on SAD, OCD, and PMS.

Short-term use of St. John's wort is likely safe for most people. It can cause side effects such as trouble sleeping, vivid dreams, restlessness, anxiety, irritability, stomach upset, fatigue, dry mouth, dizziness, headache, skin rash, diarrhea, and tingling. Taking it in the morning or at a lower dose may help if it causes sleep disturbances.  However, St. John’s wort may be unsafe in large doses and since it is known to interact with many medications, talking to your pharmacist, dietitian, or physician will help you use this supplement safely.

Information Source:
http://www.nlm.nih.gov/medlineplus/druginfo/natural/329.html

HealthTip: A Heart-Mind Connection?

Current research has been finding that unhealthy arteries (blood vessels that lead to the heart) later in life may be related to decreased mental ability. A new European study with 4800 older British men and women (average age of 55 years) looked at how cardiovascular (heart) health was related to metal sharpness. Heart disease risk was assessed by looking at patients age, cholesterol, blood pressure, and if they smoked or had diabetes. Cognitive (mental) ability was assessed 3 times over 10 years by looking as skills such as memory and vocabulary. It was found that those who had 10% increased cardiovascular risk showed lower cognitive test scores. In other words, people with more cardiovascular risk, were more likely to see their mental ability to decline over the 10 years.
So maybe its time to start thinking about how your heart health will affect you later in life? Physical activity, a healthy diet, and healthy mind may be a few steps in the right direction!

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/heart_mind_022211.html

HealthTip: Overworked Teens?

A new research study from the Journal of Child Development discussed teens who may be spending too much time on the job. It's been contemplated whether working many hours during the school year is harmful to teenager's school work, behaviors, and emotional well-being. Over 1700 high-school aged teens were included in this study. It was found that those who worked over 20 hours a week showed a decreased interest in academics and were more likely to break school rules or the law. They were also more likely to use drugs and alcohol. The researchers suggest that it's probably not the best idea to have teens working more than 20 hours a week during the school-year. However, working in moderation most likely wouldn't harm academic performance or behavior.
So, if you've got an eager working teen, try to promote a healthy balance between work, school, and friends/family. Make sure that all the focus doesn't accidentally fall onto work, so that other important areas of growing up aren't neglected!

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/overworked_teens_021411.html

HealthTip: Where are the Good Fats?

So if you're supposed to "stay away" from saturated and trans fats because they increase your "bad cholesterol" (LDL), may decrease your "good cholesterol" (HDL), and increase your overall risk of heart disease, what fat are you supposed to eat? As mentioned before, based on a 2000 calorie diet, 20-35% of one's daily calories should come from fat. We need fat for insulation from environmental temperature changes; to protect organs such as the kidney, heart, and liver; balance hormones; provide fat-soluble vitamins A, D, E, and K; and provide fuel during low-intensity exercise. If you eat too much fat, it is stored and can help make cholesterol in the body. If you don't eat enough, one may experience skin problems, hair loss, poor wound healing, poor mental function, and fatigue.
Monounsaturated and polyunsaturated fats are what the Dietitians of Canada recommend in a healthy diet. The monounsaturated fats can be found in olive oil, canola oil, while polyunsaturated fats are in corn, sunflower, and flax-seed oils.Omega-3 fatty acids (polyunsaturated) can be found in tuna, mackerel, salmon, nuts, soy, canola, and flax-seed oils. Omega-6 fatty acids (polyunsaturated) are in vegetable oils such as soybean, corn, and safflower oils.

Since it all gets quite confusing, to put it simply, I've listed a few examples of approximately 1 serving of healthy fats below:

• 1 Closed Handful of Nuts (e.g. Almonds, Pecans, Walnuts, Peanuts)
• 1-2 Tbsp Seeds (e.g. Sesame Seeds, Sunflower Seeds, Pumpkin Seeds)
• 2 oz Lean Meat (e.g. poultry)
• 2 oz Oily Fish (e.g. mackerel, salmon)
• 1 Tsp Olive or Canola Oil (for cooking)
• 1/8th of an Avocado
• 8 Large Black/Green Olives

So why not exchange an unhealthy fat in your day for a healthier option (e.g. swap regular ground beef with extra lean ground beef or ground chicken)? I promise you it won't hurt!

Information Sources:
http://www.dietitians.ca/Dietitians-View/Dietary-Fats.aspx
http://rd411.com/index.php?option=com_content&view=article&id=623:fats-basics&catid=102:protein,-fats-and-carbohydrates&Itemid=396

HealthTip: Children and Liquor

A new study found that 6% of 12-14 year old children in the United States are drinking beer, liquor, and other alcoholic beverages. Some are smuggling the alcohol out of a home liquor cabinet while others get it directly from their parent or guardian. In the past month alone, more than US 200,000 kids were given alcohol by a parent or other adult family member, according to a report from the U.S. Substance Abuse and Mental Health Services Administration. Why parents are supporting these habits isn't clear, but there may be motivation from thoughts such as "at least they're drinking at home and not on the streets" or "at least they're not smoking marijuana." Many researchers suggest locking the liquor cabinet at home and never giving liquor to young children as regular childhood drinking may have serious consequences in adulthood. It was suggested that those who drink alcohol before the age of 15 are 5 times more likely to experience serious problems with alcohol or drug use at or after the age of 21. According to the National Institute on Alcohol Abuse and Alcoholism, approximately 5,000 children under the age of 21 die each year as a result of underage drinking, including deaths from falls, burns and drowning. Frequent underage binge drinkers are also more likely to do poorly in school and engage in risky sexual and drug-taking behavior.

The tip here is not to scare you with a bunch of statistics! It is to motivate you to talk to your children while understanding the consequences of childhood alcohol abuse (e.g. dangerous to the developing brain; may increase risk of alcohol abuse later in life). Parents need to be open to understanding their child's struggles, guide their children into making appropriate choices, and always be able to explain why certain choices are better than others.

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_108945.html

HealthTip: Where are Saturated Fats?

Saturated fatty acids are found in coconut, palm and palm kernel oils, animal fats, butter, cheese and other high-fat dairy products.
Commonly consumed foods which may be high in saturated fats include:

• Fatty beef, lamb, pork, poultry with skin
• Lard 
• Cream 
• Butter 
• Ghee (clarified butter)
• Cheese 
• Full-fat dairy products
• Baked goods; some chocolates
• Fried food

Food products made with a high amounts of saturated or trans fatty acids have a longer shelf life. Saturated and trans fatty acids also play a role in producing the textures and flavors such as that "melt in your mouth" feeling we get from pastries.

Choosing lean meats, low-fat dairy products, nuts and seeds, fish, reading food labels, avoiding foods with `hydrogenated` fats (check the ingredient list), and cooking with unsaturated fat (e.g. canola and olive oil) will help you be on your way to a healthier heart!

Information Source:
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp

HealthTip: Saturated Fats

According to the Dietitians of Canada, saturated fats should be limited to 10% of our calorie intake for the day (with a total fat intake of 20-35% of calories/ day). The American Heart association recommends the limit of 7%. So, what does this 10% or 7% actually mean? If you consume 2000 calories/ day, up to 200 (10%) of those calories could come from saturated fat. Each gram of fat is 9 calories, therefore 200 calories is approximately 22g of saturated fat (200/9; this conversion may come in handy when reading food labels). Many Canadians currently consume more than 100g of total fat/day, with 30g or more from saturated fat. The BC Nutrition Survey of 1998 suggested that greater than 40% of the B.C. population consumed more than 10% of daily calories from saturated fat.
Limitation of saturated fat is suggested because saturated and trans fats can form waxy substances that may build up and harden in our arteries (blood vessels leading to the heart) and lead to cardiovascular disease later in life. Saturated fat intake also contributes to an increase in LDL cholesterol, commonly known as `bad` cholesterol. Having high LDL cholesterol is a major risk factor for developing coronary heart disease.

It is important to know that fat in an essential nutrient for good health. It provides our bodies with energy (in the form of calories), assists in the absorption of Vitamins A, D, E, and K, provides insulation, and helps us feel full. The purpose of this post isn't to scare you all away from fat! It is to highlight that reducing saturated and trans fat intake has shown to decrease the risk of coronary heart disease. By replacing some of the saturated fat in your diet, with healthier unsaturated fats (commonly liquid at room temperature), along with an active lifestyle, you can greatly reduce your risk of cardiovascular disease.

Information Sources:
http://www.hc-sc.gc.ca/fn-an/label-etiquet/claims-reclam/assess-evalu/fat_heart_gras_coeur-eng.php
http://www.dietitians.ca/Dietitians-View/Dietary-Fats.aspx
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484237/k.D734/Healthy_living__Dietary_fats_oils_and__cholesterol.htm
University of British Columbia- FNH 473: Community Nutrition

HealthTip: Write Your Stress Away

As students, many of us get stressed when tests, mid-terms, or finals are around the corner. Some of us have trouble sleeping, some of us have stomach problems, while others deal with their stress by just feeling stressed and not accomplishing much (kind of like myself when I get a bit too carried away).
A new study suggests a simple technique that could decrease anxiety and improve test scores. The study found that when students spent 10 minutes writing about their test anxiety and fears just before a test, many participant scores increased. The biggest improvements were seen in students who were the most stressed before testing. It is common that students who are chronically anxious may perform below their classmates. This may be because worries may compromise important thinking and reasoning skills that we could otherwise use when we're at our best. In the article, one of the doctors mentioned that "when you're worrying and you don't put that worry into words, it has an impact and makes it harder to focus and to pull knowledge from your memory to do well on the test." Similar techniques have been used with teens who have trouble sleeping at night. Writing down concerns before bed may help people clear their heads and fall asleep.
So if you've been having some exam related anxiety, this may be something you'd like to try. And don't rule yourself out if you're not a student! This activity may also be beneficial to you because we all get stressed, but you'll never know unless you try!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_107655.html