Given the high rates of heart disease among Americans, researchers have taken a close look at many foods and supplements — from fatty fish to vitamin E — to analyze the ideal ingredients for a heart-healthy diet.

“I don’t think it’s out of the realm of possibility that we will ultimately find some magic food that’s really going to make a difference,” says Alice Lichtenstein, DSc, professor of nutrition science and policy at the Friedman School of Nutrition at Tufts University in Boston.

But she warns against a false sense of security. For instance, pouring a fish oil capsule over your hot fudge sundae won’t protect your heart, she says. It’s still best to follow a heart-healthy diet and lifestyle. That means nutritious eating, as well as maintaining a healthy weight, controlling blood pressure and cholesterol, avoiding smoking, and staying physically active.

“We’ve had high hopes for individual foods for a long time, but also, we’re going to have to bite the bullet,” she tells WebMD.

So keep hitting the gym — and reward yourself afterward with a glass of red wine or a piece of chocolate.

Red Wine and the Heart-Healthy Diet

Does drinking red wine reduce the risk of heart disease? Some studies have shown that people who drink moderate amounts of alcohol have less heart disease risk than nondrinkers, and some research suggests that red wine may offer extra health benefits. It contains compounds, such as flavonoids and resveratrol, that may help to limit atherosclerosis, or hardening of the arteries.

Drinking alcohol regularly, including red wine, may boost levels of “good” HDL cholesterol. One to two drinks per day have been shown to increase HDL by about 12%, according to the American Heart Association. The extra HDL can help to remove bad “LDL” cholesterol, meaning that there’s less of the material to contribute to fatty plaques inside arteries. Moderate alcohol consumption may also reduce the risk of blood clots.

If you drink wine or alcohol, the American Heart Association urges moderation: no more than two drinks per day for men and one for women.

And if you don’t drink alcohol, the AHA warns against starting in order to prevent heart disease, especially when you can take so many other preventive measures. Drinking alcohol increases the risk of addiction, high blood pressure, obesity, breast cancer, and accidents.

Chocolate and the Heart-Healthy Diet

Dark chocolate and cocoa are rich in antioxidants called flavonoids. Research suggests that eating flavonoid-rich chocolate helps to keep blood vessels healthier by improving their ability to expand.

One small study showed that eating high-flavonoid dark chocolate daily helped high blood pressure patients lower their blood pressure and reduce LDL. Patients who ate white chocolate got no beneficial effects.

Eating chocolate in moderation is fine, Lichtenstein says. But be aware that flavonoid levels differ in various chocolate products, so there’s no guarantee that you’ll get a dose large enough for health benefits. Also, too much chocolate has no place in a heart-healthy diet because the extra calories can lead to weight gain

Fish Oil and the Heart-Healthy Diet

Eating fish rich in omega-3 fatty acids may help prevent heart disease. Good choices include fatty fish such as salmon, lake trout, mackerel, sardines, and albacore tuna, according to the AHA.

Fish oil contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Lichenstein has reviewed many studies on fish oil and cardiovascular disease, and most of the evidence associates DHA and EPA with decreased risk of cardiovascular disease, she says. People who report eating two or more servings of fish per week have a lower risk, she adds.

How do omega-3 fatty acids help to promote heart health? Experts don’t know for sure. “It’s still open to debate,” Lichenstein says.

But whatever the reason, there is evidence that omega-3 fatty acids cut risk of death, heart attack, and dangerous heart rhythms in people with cardiovascular disease, according to the NIH. Omega-3 fatty acids also lower “bad” LDL levels, mildly decrease blood pressure, and lower levels of a blood fat called triglycerides.

Getting omega-3 fatty acids from food is best, the AHA says. It recommends at least two servings of fish per week. But people with coronary artery disease or high triglycerides may want to talk to their doctor about taking a supplement if they’re not getting enough omega-3 fatty acids in their diet.

Cholesterol-Lowering Foods and the Heart-Healthy Diet

Cholesterol-lowering margarines that contain plant sterols have been shown to decrease “bad” LDL cholesterol levels. Other foods that are sterol-fortified include some orange juices, chocolate bars, yogurt, and more.

Though these cholesterol-lowering products seem to be effective, they should be part of a comprehensive heart-healthy diet, one that is low in saturated fat and cholesterol, experts say.

Fruits, Vegetables, and the Heart-Healthy Diet

Many people take antioxidant supplements, such as vitamin E, vitamin C, and beta-carotene, to prevent heart disease, but there’s no proof that dietary supplements help, experts tell WebMD.

“We’ve been very disappointed with supplements in general, especially with respect to cardiovascular disease, in the past three or four years,” says Lichtenstein, who co-wrote the AHA’s scientific advisory on antioxidant vitamin supplements and cardiovascular disease.

“All the major vitamin E intervention studies have shown no significant effects,” she adds. Many people take vitamin E on the widely held belief that it may help prevent or delay heart disease.

Instead of relying on diet supplements, you should follow a heart-healthy diet, Lichtenstein says. “We know that diets high in fruits and vegetables are associated with decreased risk of cardiovascular disease and cancer.”

Why the benefit? It could be substances in the fruits and vegetables themselves. Or people who eat a lot of fruits and vegetables may be eating fewer unhealthy foods, or perhaps they’re more likely to exercise and not smoke, Lichtenstein says.

To make sure you eat a wide variety of foods, aim for “a rainbow of fruits and veggies,” says Judith Levine, RD, MS, a registered dietitian with the American Heart Association’s San Francisco office. Some examples:

• Red: watermelon, red grapes, strawberries, cranberries, tomatoes, apples, beets
• Orange/Yellow: carrots, sweet potatoes, oranges, tangerines, lemons, apricots, cantaloupe, butternut squash
• Green: spinach, kale, collard greens, lettuce, broccoli, asparagus, artichokes, Brussels sprouts
• Blue/Purple: purple cabbage, eggplant, raisins, figs, blackberries, blueberries, purple grapes, plums, prunes

REFERENCE: Katherine Kam (2011) A Heart-Healthy Diet: Wining and Dining the Heart. Retrieved from http://www.webmd.com/diet/delicious-diet-heart-health-8/heart-healthy-diet?ecd=wnl_wmh_021411

The risk was also found not to drop appreciably when researchers took other variables into account, like a history of diabetes or high blood pressure, smoking, body weight, socioeconomic or marital status, or even a regular exercise routine.

Public health experts and cardiologists state the study provides more proof that people might  need to shift their wellness goals slightly, past simply making sure they get a daily workout to also reducing the amount of time they are sedentary.

“It’s not even about the exercise. It’s about not sitting,” says Suzanne Steinbaum, DO, a preventive cardiologist at Lenox Hill Hospital in New York City. “I think that sort of points us in a little different direction. In order for you not to cause harm to yourself, you really need to focus on getting up and moving.”

Heart Health Goes Down the Tubes

For the study, which was published in the Jan. 18 issue of the Journal of the American College of Cardiology, researchers at University College London and the University of Queensland in Australia followed more than 4,500 adults who took part in the Scottish Health Survey.

Participants were over age 34 and were followed for an average of 4.3 years.

To figure out how much leisure time was spent sitting, researchers asked: “Thinking of weekdays, how much time, on average, do you spend watching TV or another type of screen such as a computer or video game? (Please do not include any time spent in front of a screen while at school, college or work.)”

Researchers also asked about physical activity both at work and outside of work, including any heavy housework like scrubbing floors, heavy gardening like digging, walking, and leisure time exercise, such as cycling, swimming, aerobics, dancing, and football.

They then linked the survey results to hospital data on admissions and deaths in Scotland from 1981 through December 2007.

Compared to people who spent less than two hours a day in front of a TV or computer, those who spent four hours a day on screen-based entertainment had a 48% risk of dying for any reason; those who spent more than two hours a day sitting in front of a screen had 125% greater risk of experiencing cardiovascular events like heart attacks and strokes.

Those risks remained even after scientists accounted for other things known to influence heart health, like high blood pressure, diabetes, socioeconomic and martial status, smoking and surprisingly, even regular exercise.

“It is all a matter of habit. Many of us have learned to go back home, turn the TV set on and sit down for several hours — it’s convenient and easy to do. But doing so is bad for the heart and our health in general,” says Emmanuel Stamatakis, PhD, a senior research fellow in the department of epidemiology and public health, University College London, in a news release.

“And according to what we know so far, these health risks may not be mitigated by exercise, a finding that underscores the urgent need for public health recommendations to include guidelines for limiting recreational sitting and other sedentary behaviors, in addition to improving physical activity,” he says.

How Sitting Harms the Heart

Though previous studies have found the similar associations between time spent sitting and the risks for heart attacks and strokes, scientists still aren’t sure why being sedentary appears to be so bad for the body.

The current study, however, offers new clues.

Four factors, in particular, seemed to explain about one-quarter of the association between screen time and cardiovascular risks. Those were body mass index (BMI), total cholesterol, HDL “good” cholesterol levels, and C-reactive protein (CRP), which is a marker of low-grade inflammation.

In fact, CRP alone explained 18% of this association.

CRP levels were about 300% higher in people who reported spending at least four hours a day watching a screen compared with those spent less than two hours front of a TV or computer, suggesting that being sedentary may contribute to a kind of chronic, low-grade inflammation.

The study also notes that levels of a key enzyme that breaks down blood fats have been shown to drop by 80% to 90% during sitting, another mechanism that may contribute to heart risks.

“We know that with obesity for example, we know there’s an increase in CRP, and now we’re seeing that sitting has the same ability to elevate CRP,” Steinbaum says.

“As risk factors go, I think that makes it very compelling,” she says.

REFERENCE: Brenda Goodman (2011) Too much TV, computer time may hurt the heart. Retrieved from: http://www.webmd.com/heart-disease/news/20110110/too-much-tv-computer-time-may-hurt-the-heart?ecd=wnl_hyp_011311

Fertility Awareness: Also referred to as natural family planning, fertility awareness means avoiding sex when the woman is most fertile. The most reliable way to do this is to watch for changes in cervical mucus and body temperature. To use this method correctly, it’s best to get training from a health care professional. Pros: No drugs or devices, inexpensive. Cons: Limits spontaneous sex, 25% of typical users get pregnant.

Spermicide: Spermicide contains a chemical that kills sperm. It comes in the form of foam, jelly, cream, or film that is placed inside the vagina before sex. Some types must be put in place 30 minutes ahead of time. Frequent use may cause tissue irritation, increasing the risk of infections and STDs. Spermicides are most often used along with other birth control methods. Pros: Easy to use, inexpensive ($1 per use). Cons: May increase the risk of STDs, 29% get pregnant.

Male Condom: The latex condom is the classic barrier method. It prevents sperm from entering the woman’s body, protecting against pregnancy and STDs. Of couples who rely only on male condoms, 15% get pregnant in a year. Pros: Widely available, protects against STDs, inexpensive (under $1 each). Cons: Only effective if used correctly every time. Can’t be reused.

Female Condom: The female condom is a thin plastic pouch that lines the vagina and can be put in place up to 8 hours before sex. Users grasp a flexible, plastic ring at the closed end to guide it into position. It’s somewhat less effective than the male condom. Pros: Widely available, some protection against STDs, conducts body heat better than a male condom. Cons: Can be noisy, 21% of users get pregnant, not reusable. Should not be used with a male condom, to avoid breakage.

Diaphragm: The diaphragm is a rubber dome that is placed over the cervix before sex. It is used with a spermicide. Effectiveness compares to the male condom – 16% of average users get pregnant, including those who don’t use the device correctly every time. Pros: Inexpensive (a $15-$75 device lasts two years.) Cons: Must be fitted by a doctor, no STD protection. Can’t be used during your period due to a risk of toxic shock syndrome.

Cervical Cap: A cervical cap is similar to a diaphragm, but smaller. The FemCap slips into place over the cervix, blocking entry into the uterus. It is used with spermicide. The failure rate for the cervical cap is 15% for women who have never had children and 30% for those who have. Pros: Can stay in place for 48 hours, inexpensive. Cons: Must be fitted by a doctor, no protection against STDs. Can’t be used during your period.

Birth Control Sponge: The birth control sponge, sold as the Today Sponge, is made of foam and contains spermicide. It is placed against the cervix up to 24 hours before sex. The sponge is about as effective as the cervical cap. But unlike the diaphragm or cervical cap, no fitting by a doctor is required. Pros: No prescription, effective immediately. Cons: Difficult to insert correctly, no STD protection. Can’t be used during your period.

Birth Control Pill: The most common type of birth control pill uses the hormones estrogen and progestin to prevent ovulation. When taken on schedule, the pill is highly effective. About 8% of typical users get pregnant, including those who miss doses. Like all hormonal contraceptives, the pill requires a prescription. Pros: More regular, lighter periods, or no periods, depending on the type of pill. Less cramping. Cons: Cost ($15-$50 per month), no STD protection. May cause side effects, including breast tenderness, spotting, serious blood clots, and raised blood pressure. Some women should not use birth control pills.

Birth Control Patch: Women who have trouble remembering a daily pill may want to consider the birth control patch. The Ortho Evra patch is worn on the skin and changed only once a week for three weeks with a fourth week that is patch-free. The patch releases the same types of hormones as the birth control pill and is just as effective. Pros: More regular, lighter periods with less cramping, no need to remember a daily pill. Cons: Cost ($15-$50 per month), may cause skin irritation or other side effects similar to birth control pills. Doesn’t protect against STDs.

Vaginal Ring: The NuvaRing is a soft plastic ring that is worn inside the vagina. The ring releases the same hormones as the pill and patch and is just as effective. But it only needs to be replaced once a month. Pros: Lighter, more regular periods, only replaced once per month. Cons: Cost ($30-$50 per month), may cause vaginal irritation or other side effects similar to pills and the patch. Doesn’t protect against STDs.

Birth Control Shot: The birth control shot, known as Depo-Provera, is a hormonal injection that protects against pregnancy for three months. For the typical couple, it is more effective than the birth control pill — only 3% of users get pregnant in a year. Pros: Only injected four times per year, highly effective. Cons: Cost (about $240 per year), may cause spotting and other side effects. Doesn’t protect against STDs.

Birth Control Implant: The birth control implant (Implanon) is a matchstick-sized rod that is placed under the skin of the upper arm. It releases the same hormone that’s in the birth control shot, but the implant protects against pregnancy for 3 years. The failure rate is less than 1%. Pros: Lasts three years, highly effective. Cons: More expensive upfront ($400-$800 for exam, implant, and insertion), may cause side effects, including irregular bleeding. Doesn’t protect against STDs.

IUD: IUD stands for intrauterine device, a T-shaped piece of plastic that is placed inside the uterus by a doctor. The copper IUD, ParaGard, works for as long as 12 years. The hormonal IUD, Mirena, must be replaced after 5 years. Both types make it more difficult for sperm to fertilize the egg. Fewer than eight in 1,000 women get pregnant. Pros: Long-lasting, low-maintenance. Cons: Irregular or heavier periods. More expensive upfront, may slip out, may cause side effects.

Tubal Ligation: If you’re sure you won’t want biological children in the future, you may be ready for permanent birth control. The traditional method for women is called tubal ligation or “having your tubes tied.” A surgeon closes off the fallopian tubes, preventing eggs from making their journey out of the ovaries. (The banding method is shown here.) Pros: Permanent, nearly 100% effective. Cons: Requires surgery, may not be reversible, expensive. Doesn’t protect against STDs.

Tubal Implants: A newer procedure makes it possible to block the fallopian tubes without surgery. Small implants of metal or silicone are placed inside each tube. Scar tissue eventually grows around the implants and blocks the tubes. Once an X-ray confirms the tubes are blocked, no other form of birth control is needed. Pros: Permanent, no surgery, almost 100% effective. Cons: Takes a few months to become effective. May raise the risk of pelvic infections, irreversible, expensive.

Vasectomy: Besides condoms, a vasectomy is the only birth control option available to men. It involves surgically closing the vas deferens – the tubes that carry sperm from the testes, through the reproductive system. This prevents the release of sperm but doesn’t interfere with ejaculation. Pros: Permanent, cheaper than tubal ligation, almost 100% effective. Cons: Requires surgery, not effective immediately, may not be reversible.

Emergency Contraception: Emergency contraception works after sex to help avoid pregnancy. This is an option if no birth control was used or if a woman suspects her usual method failed. Plan B, Plan B One-Step, and a generic version of Plan B called Next Choice all contain a high dose of a hormone found in many birth control pills. No prescription is needed for women aged 17 and older. These types must be used within 72 hours. Ella uses a non-hormonal drug and requires a doctor’s prescription. It can be taken up to five days after sex.

Options for Older Women: Age and lifestyle are important factors in choosing a form of birth control. If you’re over age 35 and smoke or are obese, the combination birth control pill, patch, and ring are not recommended. It’s best to consult your doctor about safe alternatives. If you’re approaching the age of menopause, the birth control shot has an added benefit: It may relieve some of the symptoms of perimenopause.

Withdrawal: Nearly six in 10 American women report that a partner has used “pulling out,” the age-old method that relies on the man withdrawing his penis from the vagina before ejaculation. Newer reviews show that when it’s done correctly every time, about 4% of users get pregnant in a year. With more typical use, about 18% get pregnant. Pros: Free, no need for devices or hormones. Cons: May be hard to do correctly. No protection against STDs.

Least Effective Methods: Without using any form of birth control, 85% of sexually active couples will get pregnant within a year. Even the least effective birth control options reduce that number considerably.

Most Effective Methods: Although barrier methods, such as the condom or diaphragm, are moderately effective with typical patterns of use, hormonal contraceptives have a better track record for effectiveness. There are also several options for couples that prefer the lowest possible odds of getting pregnant. Two of these are reversible – the IUD and hormonal implant. Of course, the only birth control method that is 100% effective is abstinence.

REFERENCE: WebMD (2010) Birth Control: how to decide. Retrieved from http://www.webmd.com/sex/birth-control/slideshow-birth-control-options?ecd=wnl_wmh_012411

1. Make your bed. Starting off each day with this small ritual can help create a calm environment for you in your bedroom. Gretchen Rubin, author of The Happiness Project, writes that many people benefit from making this modest step part of their routines. By checking it off your to-do list first thing, you’ve got one less thing to worry about for the rest of the day.

2. Pack a snack. Before you head out the door in the morning, go into the kitchen and grab a fruit (like a banana, apple or grapes) or a healthy snack (like unsalted nuts or low-fat cheese). This way, when a case of the munchies strikes later in the afternoon, you won’t be reaching for a bag of chips or a candy bar from the vending machine out of convenience. Besides, you know what they say about an apple a day.

3. Clear your desk. You may not be able to overhaul your closet in five minutes, but you can manage to tidy your desk at work. From stray papers to scattered coffee mugs, clutter can make you lose focus and curb productivity. Declutter your outer environment and you may feel lighter on the inside and more motivated to concentrate on the task at hand.

4. Pump up the music. Several studies have found that listening to music can help lower blood pressure, reduce stress, and boost mood. The right music has the power to change your attitude. So load up your MP3 player and create a special playlist that will make you smile — whether you’re working or working out.

5. Sniff a lemon. For a quick de-stressing trick, turn to an underrated sense — your sense of smell. Japanese researchers found that linalool; a substance found in lemons, has anti-inflammatory properties and may reduce the flight-or-fight stress response. Other scents like basil, juniper, and lavender have also been found to lower stress.  

6. Stretch. You don’t have to be a yogi to benefit from light stretching. Lift your arms above your head at your desk. Or better yet, stretch your legs by walking outside. Stretching can help improve your circulation and flexibility, and may help ease the tight muscles that accompany stress.

7. Meditate. Try meditation and deep breathing to relax and turn your mind off. You don’t need any special equipment to practice meditation. Find a comfortable position in a chair or on the floor. Meditating on a daily basis, even just for a few minutes, has been shown to fight depression and ease stress.

8. Keep a gratitude diary. Take a minute every day to write downseveral things you’re thankful for, whether they’re big or small things. It’s easy to vent about weather, traffic, or job woes, but complaining brings negative energy along with it. Being thankful for what you have can make you appreciate all the positives in your life.

9. Turn off your electronics. Just becausewe live in a wired world doesn’t mean you need to stay connected every minute of every single day. Staring at computer screens and electronics all day long can zap your energy and encourage inactivity. So log off youremail, phones, and Internet (yes, social networking web sites count, too). This is especially important to allow you to unwind and relax before bed.

10. Prioritize. It’s easy to feel overwhelmed when you have multiple tasks crowding your mind. Make a list and finish your most dreaded duties first to avoid the anxiety caused by procrastination. Make a list and check off each task as you complete it. At the end of the day, a list of accomplishments is a great visual reminder of how productive you were

REFERENCE: Jennifer Soong (2010) 10 ways to improve your day in just 5 minutes from http://www.webmd.com/balance/features/improve-your-day?ecd=wnl_lbt_011211

Add in the emotions of the season and experts say the holidays can deal your weight loss efforts a double whammy.

You’ve got the stress of the holidays, along with a lack of sleep, and, for many, a cauldron of bubbling emotions coming to the surface — and you’ve got all this food beckoning you at every turn,” says Warren Huberman, PhD, a clinical psychologist specializing in weight control at New York University Medical Center. “It can be a dangerous combination for those who have problems controlling what they eat.” 

But it is possible to keep the holiday food fests from ruining your weight loss plans. One of the best ways to start, experts say, is by discovering what your personal holiday overeating cues really are.

Food and Feelings: The Holiday Weight Gain Double Whammy

Though it may seem as if the temptation to overeat is all wrapped up in those handmade cannoli or that German chocolate cake, just being around more scrumptious food isn’t the whole story. One recent study indicates that, for most of us, the drive to overeat at any time of the year is governed more by emotion than environmental cues.

In research published in the journal Obesity, Heather Niemeier, PhD, and colleagues found that for many people, the seed of overeating is actually planted within their emotions. Further, they found that people whose overeating is triggered by emotions tend to have a harder time losing weight and maintaining weight loss.

“When it comes to successful weight loss, our research showed that our emotions and our thoughts seem to actually play a bigger role than environmental cues — we eat in response to feelings — and for many people, the holidays can drum up a whole treasure chest of feelings, both good and bad,” says Niemeier, a researcher with Miriam Hospital’s Weight Control & Diabetes Research Center and the Warren Alpert Medical School of Brown University in Rhode Island.

Whether it’s longing for the memories of holidays past, having to face the lifelong struggles that come to the forefront at family functions, or just being alone this time of year, for many, this can also be a season of sadness.

“If we have somewhere in our history an emotional response that we responded to by eating, that’s going to get triggered again — that connection gets built and doesn’t get broken, particularly since we keep reinforcing it over and over, over time,” says Katherine Muller, PsyD, director of the Cognitive Behavior Therapy Program Montefiore Medical Center in New York.

And there is some research to show that the food itself may act as an emotional trigger, causing even more emotions to bubble to the surface during this time.

“Much like music can evoke memories, so can certain foods stir up memories, plus, the olfactory sense is a direct path to the brain,” says Huberman. “So sometimes, even the smell of a certain holiday dish can evoke an emotional response that ultimately sends you back to the buffet table more times then you even realize — and you don’t even know why.”

In this respect, experts say, taking a moment to think about what role holiday foods play in your memory bank might help you overcome the temptation to eat them.

“It’s OK to have the emotion, to think about the memory, but just don’t try to bring back the good times or cover up the bad times with the foods you associate with those feelings,” says Muller.

Making a Plan to Avoid Holiday Weight Gain

Although understanding why you eat can offer some measure of control, experts say it’s also important to head into each potential food fest with a plan for how you’re going to handle the temptation. 

“If you think you can just go into the party and wing it, or worse still, believe you can simply avoid the buffet table, it’s almost a sure thing you’re going to lose control and eat everything in sight,” says Huberman.

Instead, he says, you have to have a coping plan.

In research published recently in the journal Behavior Research and Therapy, doctors found that dieters who tried to control their appetites using avoidance strategies were at greater risk for overeating than those who developed coping skills to control their overeating. 

Among the strategies that work best is positive self-talk, with the help of appetite “flash cards,” says Judith Beck, PhD, clinical associate professor of psychology at the University of Pennsylvania at Philadelphia and author of TheBeck Diet Solution.

“Part of the Beck Solution is to make a list of every good reason why you want to lose weight, and read it to yourself every morning — and when you are tempted to eat something you hadn’t planned, just read it again, so you’re constantly reminding yourself why it’s worth it to turn down food,” she says.

She believes you have to rehearse your reasons for wanting to be thin, the same way you rehearse the speech you give your boss when asking for a raise or the pep talk you give yourself before any challenging situation.

“You have to condition yourself and change your mind-set about what food means to you,” says Beck.

Muller says this method works well for those who are “thinkers” and do well with a script. For those who are more spur-of-the-moment, “see it and eat it” types, a technique called “mindful eating” may work best, she says.

“So often, overeating is connected to a primitive, emotional place inside us, and we just mindlessly start eating,” says Muller. “So one of the strategies would be to cultivate mindfulness: Keep bringing yourself back to the here and now, notice what’s in your hand, notice what’s on your plate, and pay attention to what you are eating.”

Huberman says you can also go party-by-party, with a plan for each event: “You can limit the number of dishes you will eat, limit how much you will eat at each course, limit yourself to the three foods you absolutely love the most. The key is to put parameters around how much you will consume, and then stick to your plan.”

Don’t Let ‘Food Pushers’ Lead to Holiday Weight Gain

Despite your best laid plans, your holiday food goals can still go awry thanks to “food pushers” – friends, family members, and co-workers who refuse to take “no” for an answer when they’re offering fattening treats.

“These are the people who, for whatever reason, seem to believe that their holiday celebration just isn’t complete until they get you to give in to their food weaknesses,” says Huberman.

From that co-worker with the bottomless cookie jar, to Mom and Great-Aunt Sue with their pecan pies and zillion-carb stuffing, to the hostess who won’t let you leave her house before you wolf down a plate of diet-busting treats, even well-meaning friends and family can drag you into the Diet Twilight Zone.

The easiest way out?  Just say “no” — over and over and over, the experts say.

“We call this the broken record technique,” says Huberman. “If you continue to politely refuse the food pusher, eventually they will stop pushing you. You don’t have to be rude, but you do have to be firm.”

Beck adds that we should feel entitled to do what is good for us.

“If you were refusing food because of an allergy or for religious reasons, you wouldn’t think twice about saying ‘no’ and sticking to it,” Beck says. “So give yourself that same sense of entitlement when you say ‘no’ to something because you are protecting your good health.”

There’s no need for lots of explanation about why you don’t want to eat something. You don’t even have to mention the word “diet.”

“It’s really OK to just say ‘No, thank you — it smells divine, but I’m really full.’ You don’t have to offer more explanation than that,” says Huberman.

If you simply can’t get away without accepting something fattening on your plate, Muller says, accept it. Then, just walk into the next room and dump it. 

“Just because it’s on your plate or in your hand,” she says, “doesn’t mean you have to eat it.”

REFERENCE: Colette Bouchez (2010) How to Beat the Holiday Weight Gain Odds Retrieved from http://www.webmd.com/diet/features/how-beat-holiday-weight-gain-odds

3.      The flu vaccine cannot give you the flu.
TRUE – The flu vaccination contains dead virus, which cannot infect you.

4.      There is no treatment for the flu.
FALSE – There are two known medications used for the treatment of Flu. One, called Oseltamivir, comes in pill form and is commonly sold under the trade name Tamiflu. The other medication is an inhalant and known as Zanamivir. It is sold under the trade name Relenza. It is recommended that medication is taken within 48 hours from the initial onset of flu symptoms.

5.      Antibiotics can fight the flu.
FALSE – The seasonal flu and swine flu are not caused by bacteria; they are caused by a virus. Antibiotics only fight infections caused by bacteria, so in essence antibiotics have no effect on the flu. However it is believed that many co-infections, which are bacterial infections occurring due to your weakened immune system, could benefit from the use of antibiotics. Common co-infections include bronchitis, ear infections, sinusitis (inflammation of the sinuses), and most commonly, pneumonia.

6.      The flu is dangerous for both the elderly and younger.  
TRUE – While it is true that the elderly are more likely to have more serious health complications or die from the seasonal flu, the flu can pose a serious health risk for anyone, at any age. Here are some statistics: 90% of H1N1 swine flu deaths have been in people under the age of 65, while 90% of seasonal flu deaths were in the elderly. At extreme risk for the seasonal flu include children under the age of 2 – who have the highest hospitalization rates.

7.      “Stomach flu” is not a form of influenza.
TRUE – Gastrointestinal viruses are commonly called “stomach flu”, but actually have no connection to the influenza virus. A great way to determine whether you have the flu: if you suffer vomiting and diarrhea but have no fever or body aches then it is likely you do not have the flu. However, it is believed that one of the potential symptoms of flu among children is vomiting or diarrhea, although it is rare – and even rarer in adults.

8.      If you get the flu, you can’t get it again during that same flu season.
FALSE – During any flu season, there are typically two strains in circulation; Type A and Type B Influenza. It is possible that you could become infected with one strain and then the other. It is still recommended that even after full recovery from one bout against the flu, that you get vaccinated to prevent re-infection.

9.      If you’re young and healthy, you don’t need to worry about getting the vaccine.
FALSE – It is always recommended that everyone get the flu vaccine. It is better to avoid the flu if possible, for your sake and to protect your loved ones who might not have the vaccine.

10.  You can’t skip years between flu vaccinations.
TRUE – The strains of flu that are dominant during flu season change every single year. Thus, researchers have to develop a brand new vaccine every year to combat the new strains.

11.  Vaccines are not dangerous.
TRUE – This is true, despite rising concerns of the ingredient thimerosal and its link to developmental disorders in children. Thimerosal-free flu vaccines are available due to this concern.

12.  Cold weather causes the flu.
FALSE – There is a common misconception that it is possible to get the flu or the common cold from staying out in cold weather. However, experts attribute the rise and fall of flu season to the natural cycle of the virus, although this is still a subject of debate. One possible explanation for increased flu and cold rates during the winter season may be the increased amount of people staying indoors and being in close contact with one another.

13.  If you haven’t gotten the seasonal flu vaccine by November, you should still get vaccinated.
TRUE – Flu does not often hit its peak until February or sometimes as late as March. Flu vaccines are available until December or January, so generally, a flu shot during the Winter months will prove to spare you a lot of ill days.

Reference: http://www.webmd.com/cold-and-flu/home-remedies-9/flu-myths-facts

Quitting smoking is an arduous task and there exists several methods for going about the process. There is no guaranteed method for quitting and the existing methods have varying success rates. If there is one thing that is undeniable, it is the long lasting health benefits that smokers can enjoy, if they maintain and follow an effective program.

Smoking tobacco poses huge respiratory and cardiovascular risks to the human body. As such, quitting smoking will provide excellent benefits for the heart and lungs in the long-term. Some immediate and long-term health benefits include:

Between 20 Minutes and 2 Weeks:
Blood pressure decreases, pulse rate drops, body temperature of hands and feet increase, carbon monoxide level in blood drops to normal, oxygen level in blood increases to normal, chance of heart attack decreases, never endings begin regrowth, ability to smell and taste improves.

Between 2 Weeks and 3 Months:
Circulation improves, walking becomes easier, lung function increases.

After 1 Year:
Excess risk of coronary heart disease is decreased to half that of a smoker after one year.

After 2 Years:
In addition to the health benefits enjoyed before, a 2 year tobacco-free individual will have a considerably high success rate for a permanent quit.

Between 5 to 15 Years:
Stroke risk is reduced to that of people who have never smoked in their life, risk of lung cancer drops to as little as one-half that of continuing smokers, risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas decreases, risk of ulcers decrease, risk of coronary heart disease is now similar to that of people who have never smoked, risk of death returns to nearly the level of people who have never smoked in their life.

Conclusion

The health benefits from smoking cessation are clear; the longer an ex-smoker abstains from smoking, the better their health improves with time. Yet, the challenge of permanently quitting and the low success rates for quitting are alone quite discouraging.
 
REFERENCE: quitsmoking.about.com/cs/afterquitting/a/after_quitting.htm

“We found that vitamin B6 and methionine are strongly associated with reducing lung cancer risk in people who never smoked, those who quit, and current smokers,” states researcher Paul Brennan, PhD, of the International Agency for Research on Cancer in Lyon, France.

Whether the link is cause and effect, he says, is not known.

Just in the U.S., more than 219,000 new cases of lung cancer were expected in 2009, according to the American Cancer Society, with about 160,000 deaths.

Risk of Lung Cancer and Vitamin B6: Details of the Study

Brennan and his colleagues looked at levels of B6 and methionine in blood samples from participants in the large European Prospective Investigation into Cancer and Nutrition (EPIC) study, which enlisted more than 519,000 participants from 10 European countries between the years of 1992 and 2000.

His team placed its focus on 899 lung cancer cases and compared them to a group of 1,770 healthy comparison-group participants, matched to the lung cancer patients by country, sex, date of birth, and when the blood was collected.

They separated the participants into four groups, based on blood levels of vitamin B6, which helps the body break down protein, maintain red blood cells, and carry out other bodily functions, and methionine, which is involved in B vitamin metabolism.

After taking smoking into account, Brennan and colleagues discovered that the higher the vitamin B6 and methionine, the lower the lung cancer risk.

People who were in the highest group for vitamin B levels had a 56% decreased lung cancer risk, compared to those in the lowest group. Those with the highest methionine levels had a 48% decreased lung cancer risk, the researchers found.

”That’s quite a strong effect,” Brennan says, but also points out that more study is needed.

Previous research, he states, looked only at smokers and linked vitamin B6 to a reduced lung cancer risk. His study, by including never smokers and past smokers, expands the information about the link.

Vitamin B6 can be found in beans, grains, meat, poultry, fish, and some fruits and vegetables. Methionine is found in animal protein, some nuts, and vegetable seeds.

Behind the Results: Vitamin B6, Methionine, and Lung Cancer

How the link can be explained is not known, the researchers say. But deficiencies in vitamin B6, for example, may increase the risk of DNA damage and gene mutations, fostering cancer development.

Methionine is involved in a complex metabolism process with B vitamins.

Brennan warns that the results do not constitute a message to self-prescribe vitamin supplements. And the main message remains that people who smoke should quit, since it’s the main risk factor for lung cancer, says Brennan.

Vitamin B6, Methionine, and Lung Cancer: Second View

The new study appears to be carefully done, with ”intriguing” findings, says Michael J. Thun, MD, vice president emeritus of epidemiology and surveillance research for the American Cancer Society. “However,” he states, “research on vitamins for cancer prevention has been fraught with many disappointments.”

“It is therefore unwise to leap to premature conclusions.” Like Brennan, Thun says the next step is to replicate the findings in another population.

”These findings should not be interpreted as evidence that smokers can substitute taking vitamin B6 for stopping smoking, nor as encouragement to take very high doses of vitamin B6, since this can have toxic effects on the skin and nervous system,” Thun says.

He cautions people not to exceed the recommended dietary allowance of vitamin B6.  Adults below age 50 need 1.3 milligrams a day, about the amount found in two medium bananas.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids can be found in fatty layers of cold-water fish and shellfish, nut and plant oils, English walnuts, flaxseed, algae oils, and fortified foods. You can also get omega-3s as natural supplements. Food and supplement sources of these fatty acids differ in the forms and amounts they contain.

There are the two main types of omega-3 fatty acids:

• Long-chain omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are plentiful in fish and shellfish. Algae often provides only DHA.
• Short-chain omega-3 fatty acids are ALA (alpha-linolenic acid). These are found in plants, such as flaxseed. Though beneficial, ALA omega-3 fatty acids have less potent health benefits than EPA and DHA. You’d have to eat a lot to gain the same benefits as you do from fish.

What Studies Reveal About Omega-3s and Fish

Aside from omega-3s, fish is also high in protein, vitamins, and minerals. And, it’s low in saturated fat.

Many studies indicate that omega-3s could provide some benefits to a variety of diseases, such as cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases like rheumatoid arthritis.

But how can fatty acids be so beneficial for so many different conditions?

“All these diseases have a common genesis in inflammation,” states Joseph C. Maroon, MD, professor and vice chairman of the department of neurological surgery at the University of Pittsburgh School of Medicine. Maroon says that in large enough amounts omega-3′s decrease the inflammatory process that leads to many chronic conditions.

For these and other reasons, the Department of Health and Human Services (HHS), the U.S. Department of Agriculture (USDA), the American Heart Association, and the American Dietetic Association recommend eating two 8-ounce servings of fish each week.

Omega-6, The Other Fatty Acid

Unfortunately, the American diet is swimming in omega-6s instead, says Jeffrey Bost, PAC, clinical instructor in the department of neurosurgery at the University of Pittsburgh Medical Center..

“It’s in almost everything we eat,” he states. “Our diet has shifted away from fresh veggies and fish to foods high in omega-6s, such as crackers, cookies, and corn-fed beef.”

Before the introduction of grains, fats, and artificial substances, says Maroon, the ratio of omega-6s to omega-3s was two to one. Today, we consume at least 20 times more omega-6s than omega-3s. The issue is that excessive amounts of omega-6 fatty acids can elicit inflammation, a key step in many chronic diseases.

Health Benefits of Omega-3s

Many studies documenting the benefits of omega-3s have been carried out with supplemental daily dosages between 2 and 5 grams of EPA and DHA, more than you could get in 2 servings of fish a week. But that doesn’t mean eating fish is an exercise in futility, since many studies document its benefits. For example, a 2003 National Eye Institute study revealed that 60- to 80-year-olds eating fish more than twice a week were half as likely to develop macular degeneration as those who ate no fish at all.

Here’s a sample of other recent studies on omega-3s and fish:

Omega-3 Fatty Acids as Brain Food

DHA is one of the most pervasive fatty acids in the brain. This can partly explain why our brains do better with a greater supply. A Rush Institute for Healthy Aging study analyzed fish-eating patterns of more than 800 men and women, ages 65 to 94. Those subjects who ate fish at least once a week were much less likely to develop Alzheimer’s disease than those who turned up their nose at it.

Another study of more than 2,000 Norwegians, ages 70 to 74, used food-frequency questionnaires to evaluate consumption of five different types of fish. The researchers then carried out cognitive tests. Those who ate fish of any kind were two to three times less likely to perform poorly on the tests.

Investigators at the University of Kuopia, Finland, and at Harvard Medical School looked at the incidence of silent brain damage in about 3,500 people age 65 or older. Eating tuna or other non-fried fish was associated with a 25% lower risk of these abnormalities, which are linked to higher rates of stroke and cognitive decline.

Preventing Cancer With Omega-3s

Among 1,300 Swedish men, those who ate salmon and similar fish, such as herring or mackerel, had a much lower risk of developing prostate cancer than those who didn’t eat fish. Those eating five or more servings a week had a 64% lower risk of the disease.

Healthier Arteries With Omega-3s

Following postmenopausal women in Finland and the United States, researchers found that those eating two or more servings of fish each week had healthier arteries than women who ate less than two servings. Benefits were even greater in those eating tuna or another type of dark fish at least once a week.

To Fish or not to Fish: Weighing the Benefits and Risks

Mercury and polychlorinated biphenyls (PCBs) are common toxins in seafood. Although the U.S. banned the use of PCBs and DDT in 1976, these chemicals (and others) are still used in half the world’s commercial chemical processes. Substances like these can linger in the air, soil, and water for many years. They end up in the bodies of fish and animals.

The higher on the food chain, the greater the accumulation of toxins. Fish that eat plants are less contaminated than those that eat other fish. That’s why it’s better, in general, to eat smaller fish lower on the food chain or smaller portions of fish that may be contaminated.

The FDA released an advisory about fish. The alert wasn’t meant for everyone though, it was directed at women who were planning to become pregnant, were already pregnant, or were nursing a young child. For this group, the FDA advised against eating shark, swordfish, king mackerel, or tilefish — which contain high levels of mercury. Safer sources cited were canned light tuna, catfish, pollock, salmon (especially wild salmon,) and shrimp.

The FDA also made similar recommendations for feeding fish and shellfish to young children, but in smaller portions. It recommended checking local advisories for information about locally caught fish.

Unfortunately though, fears about mercury and other pollutants could have caused Americans to start eating less fish. Following the FDA’s advisory, the Center for Food, Nutrition, and Agriculture Policy at the University of Maryland took an opinion poll of more than 1,000 Americans. They found that a little more than a third ate fish occasionally, More than 1 in 10 were eating less fish and feeding less to their children than before the advisory came out, and most people didn’t realize the FDA aimed its advisory at only certain groups: women who are pregnant, nursing babies, or planning to get pregnant soon.

Reaping the Most Benefits of Fish and Omega-3s

You can take several steps to get the best benefits from fish:

Deep-six the omega-6s. Foods high in polyunsaturated fats, such as soybean, corn, sunflower, or safflower oils hurt you in more ways than one. It appears that these omega-6 fatty acids, when eaten in excess, can decrease your body’s ability to metabolize the beneficial omega-3 fatty acids.

Cast about for healthy canned tuna. Think all tuna is created equal? Think again. Choose canned light tuna instead of tuna steaks or albacore tuna. It tends to have less mercury. Albacore may contain three times the mercury of chunk light tuna. Check fish guides for the latest information about foods low in toxins but high in omega-3.

REFERENCE: Annie Stuart (2010) What to Know About Omega-3s and Fish Retrieved from http://www.webmd.com/diet/features/what-to-know-about-omega-3s-and-fish

But throughout the two-year study, low-carbohydrate dieters had significantly higher HDL, or “good,” cholesterol levels compared to low-fat dieters.

Improvement for Heart-Risk Factors

For the first six months of the study, the low-fat dieters had a greater decrease in LDL, or “bad,” cholesterol. However, these differences did not persist over time.

The study is not the first to hint that low-carb weight loss programs such as the Atkins diet are safe and may be a bit better than low-fat diets for decreasing risk factors for heart disease.
But it is one of the longest to show this, states lead researcher Gary D. Foster, PhD, of Temple University’s Center for Obesity Research and Education.

Roughly 58 percent of the low-carb dieters and 68 percent of the low-fat dieters remained on their respective diets for two years.

“For many years there have been concerns that the low-carbohydrate approach to weight loss was bad for the heart,” he says. “This study would suggest those concerns are largely unfounded.”

Low-Carb Diets Can Be Heart-Healthy

A total of 307 obese people took part in the research, half of them following a low-carb diet and the other half following a low-fat diet.

The low-carb group was told to limit carbohydrates to 20 grams a day for three months, increasing their carb intake by 5 grams a week after that as long as they continued to lose weight.

As with the Atkins plan, these dieters ate mostly protein from meat sources during the induction phase along with about three cups of green leafy vegetables, Foster says.

The low-fat dieters were instructed to restrict their caloric intake to between 1,200 and 1,800 a day, with no more than 30 percent of those calories coming from fat.

Every participant attended group sessions aimed to motivate them to stay on the diets. The groups met weekly at first and then monthly toward the end of the study.

“The No. 1 thing was getting people to keep track of what they ate and their activities on a daily basis,” Foster says.

Other topics included limiting eating to specific places and times, managing the holidays, and getting back on track after overeating.

Even though HDL profiles were better in the low-carb group, Foster says dieters who successfully lost weight on both diets showed improvements in heart disease risk.

He says people who want to lose weight should pick a diet that is most likely to work for them.
“I think the main message is that people need to spend less time worrying about whether they should follow a weight loss diet that is low in this or high in that and spend more time learning strategies to help them stick to the diet they chose.

Why Extreme Diets Don’t Work

Weight loss researcher Frank M. Sacks, MD, of Harvard School of Health says the more extreme the diet, the less likely someone is to stick to it.

“Extremely low-carbohydrate diets may be safe, but people tend to get sick of them after a few months,” he says. “In this study, 42% of the low-carbohydrate dieters dropped out over time. They also reported more symptoms associated with the diet.”

Those symptoms included bad breath, constipation, and dry mouth.

He agrees that dieters should choose a weight loss plan they can stick to, with the goal being safe, gradual weight loss.

By following his own advice, Sacks was able to lose 15 pounds over nine months and keep it off.
“Half a pound a week may not sound like much, but over the course of a year that’s 24 pounds, which is huge,” he says.

REFERENCE: Salynn Boyles (2010) Low-Carb Diets Improve Cholesterol Long Term Retrieved from http://www.webmd.com/cholesterol-management/news/20100802/low-carb-diets-improve-cholesterol-long-term?ecd=wnl_hrt_081010