January/February 2012  SamsClub.com/healthyliving

13%  That’s how much lower the risk of heart disease is for people who are content with their lives, jobs and families, according to a new study of 8,000 government workers.  Researchers have known for years that stress increases the risk of heart problems, but this is one of the first studies to show that being happy actually helps your heart stay healthier than average-even if you have other risk factors!

SamsClub.com/healthyliving  January/February 2012

Raw fruits and vegetables are healthier-unless you’re talking about tomatoes.

Cooking fruits and veggies generally reduces their nutritional value, which is why you should eat them raw when you can.  But cooking tomatoes actually releases more of the antioxidant lycopene, which prevents tissue damage and protects the heart.  So go ahead and cook up some spaghetti sauce…but go light on the salt.

Arthritis  Today (November/December 2011) Matthew G. Kadey

If you drizzle extra virgin olive oil over your salads, you’re doing a good job loading up on heart-healthy fats and oleocanthal, which has properties similiar to nonsteroidal anti-inflammatory drugs.

But don’t make it the only culinary oil in your pantry.  “Adding a variety of healthy oils to your diet can expose your body to a number of different beneficial vitamins, antioxidants and fats, some of which have anti-inflammatory properties, says Wendy Bazilian , a registered dietitian.  Plus, liquid oils are almost always more heart-friendly than solid fats such as shortening and butter, she adds.

Avocado oil: Mild -tasting and rich in monounsaturated fats, it has been shown to boost levels of HDL, or good cholesterol, while lowering C-reactive protein, a marker of inflammation in the blood. Ideal for high-heat cooking such as stir-frying.

Grapeseed oil:  It is an excellent source of vitamin E and beneficial polyunsaturated fats, including oleic acid, an omega-9 fatty acid that may help suppress food cravings. It is an ideal cooking oil, and its clean, light flavor works well in marinades.

Safflower oil:  High amounts of polyunsaturated fats and the antioxidant vitamin E may improve a number of health measures such as cholesterol levels, abdominal fat, blood sugar, insulin sensitivity and inflammation. Use in dips, salad dressings and spreads such as hummus.

Walnut oil: This oil has more than 10 times the omega-3 fatty acids in olive oil. To preserve its health benefits and great taste, it’s best not to heat this delicate oil.  Toss walnut oil with cooked quinoa or roasted root vegetables.

Carl Lavie: USA weekend /November , 2011

5-10 minutes of midday (10 am.-3pm.) midyear sunlight on arms and legs provides about 3,000 IUs of D to a light-skinned Caucasian.

Getting that amount 2-3 times a week is enough for most, but those with a big deficiency may need it daily.

Going shirtless delivers more vitamin D, so less time under the sun is needed

Obese, older and dark-skinned people require more sunshine

Where you live and your age, skin color and obesity all have an effect on a person’s vitamin D exposure from the sun.

Elena Arboleda, head aesthetician at Mario Badescu Skin Care

Spill it :  Clients forget to mention whether they’re on medication.  Some drugs can affect skin and can turn treatments painful, so don’t hold back info.

Drink up:  Water is the No. 1 ingredient for healthy skin.  Dehydrated skin tears and gets red and irritated more easily.

Use moisturizers:  Many people think they don’t need them, but moisturizers act as a barrier between your skin and your makeup (not to mention pollution) and help prevent clogged pores.

Hands off: Avoid picking at a blemish.  Instead, while it heals, soothe and reduce redness by mixing a little cornstarch with water or egg white and dabbing it on the spot.

Reader’s Digest (RD Living)

Dutch researchers have identified a meal that can help prevent disease-and it even tastes good.  In a review of 44 studies, they found that men and women who ate six key foods daily cut their risk of heart disease by 76%.   If they stuck with it, men could increase their life expectancy by 6.5 years, and women by about 5, says lead researcher Oscar Franco, an epidemiologist at Erasmus Medical Centre in Rotterdam.  The ideal portions for the heart-healthy foods:

1/2 teaspoon fresh garlic

2 Cups fruits and vegetables (especially leafy greens and citrus fruits)

3 1/2 ounces dark chocolate

a 5 ounce glass of wine (red is rich in antioxidants)

a handful of almonds

4 ounces salmon, herring or another fish containing omega-3 fatty acids (2-4 times a week)

fitnessmagazine.com/October 2011

Some soups can be surprisingly high in calories.  Here are three ways to make any bowl healthier

Slash fat.  Instead of thickening it with a roux (a mixture of butter and flour),use pureed tomatoes or legumes.

Go Greek.  Low-fat Greek yogurt in place of heavy cream or whole milk is perfect for finishing soup.

Pop to it.  Rather than serving crackers, top your bowl with fiber-rich air popped  popcorn

fitness magazine.com/October 2011

Use our checklist to ask all the right questions at your next visit.

How would you rate my health?

What can I do to improve my health?

How soon can I expect a call with test results?

How should I take this medicine and for how long?

What side effects are likely?

What do I do if they occur?

Whom do I contact if I have questions later about my diagnosis or treatment?

When do you want to see me again?

Prevention.com

Too many crunches, too little cardio.  No matter how toned your abs are, your belly won’t look flat until you get rid of the layer of fat on top of them.  For that, you need to rev your calorie burn. Interval training, in which you alternate high-intensity bursts of activity with easier bouts, has been shown to zap more belly fat than steady-paced moderate workouts.  Visit prevention.com/intervals for routines.  Each week, aim for three interval sessions and two or three moderate, steady-paced workouts of 30-60 minutes each- along with ab exercises-for best results.

by Robert Abel Jr. M.D.

Dietary Choices:nourish your cell membranes

Rhythmic breathing

Protect your liver

Strengthen immunity

Age gracefully

Sidestep trigger events:reduce stress

Regular exercise

Proper attitude…A self-fulfilling prophecy

Manage your environment

Take inventory