Do you like nuts?

I read an article from "Runner's World" about nuts & which are good to eat & why. Since I enjoy all nuts I thought this was a good one to pass on.

Nuts have long had a bad rap for being high in fat and calories, prompting weight-conscious runners to relegate nuts to their lists of forbidden foods. But as researchers take a closer look at walnuts, almonds, and other nuts, they're discovering these delicious, crunchy foods are packed with vitamins, minerals, and antioxidants. And that fat we were so wary of? Turns out it's good for our hearts — and our running.

That was the conclusion of the Food and Drug Administration (FDA), which released a qualified health claim in 2003 that states eating 1.5 ounces (about a handful) of nuts a day may reduce the risk of heart disease. That's because most of the fat in nuts is monounsaturated and polyunsaturated, which have been shown to lower levels of LDL (so-called "bad" cholesterol). "These fats are important for runners because they have an anti-inflammatory effect on the body," says Nancy Clark, R.D., "and can help repair tiny muscle injuries that create inflammation."

Not just any nut will do, however. The FDA includes six nuts in its qualified health claim, but a few others didn't make the cut, including Brazils, macadamias, and cashews. These nuts have relatively high levels of saturated fat, which over time can clog arteries and lead to heart disease. It's also a good idea to steer clear of prepackaged nut mixes, which are often coated in oils and salt. Instead, buy the following types of nuts raw and toast them in the oven or on the stove top to bring out their full, rich flavor.

WALNUTS
Why: Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn't as effective as the kind found in fish, but a recent study indicates that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase levels of HDL (known as good cholesterol) while lowering LDL.
How: Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts and mix into taco meat for added crunch.
One ounce = 14 halves 185 calories, 4 g protein, 19 g fat

ALMONDS
Why: A recent study found that the fiber in almonds actually blocks some of the nut fat from being digested and absorbed; participants also reported feeling satisfied after eating almonds, so they naturally compensated for the calories in the nuts by eating less during the day. One serving of almonds provides 35 percent of the Daily Value (DV) for vitamin E, a powerful antioxidant that may help protect against diseases such as Alzheimer's.
How: Add almonds to your breakfast cereal or yogurt. Mix into chicken salad, or indulge in a few dark-chocolate-covered almonds for a double boost of antioxidants.
One ounce = 23 nuts 163 calories, 6 g protein, 14 g fat

PEANUTS
Why: Peanuts are technically not nuts — they're legumes and belong to the same family as beans and peas. They have a low glycemic index, which means they're digested slowly and help maintain a balanced blood-sugar level. Peanuts also contain resveratrol, the same phytochemical found in red wine thought to protect against heart disease.
How: Use peanut butter as a sauce base for a Thai noodle dish. Lightly brown peanuts in a skillet and add them to a stir-fry, or chop and bake them into muffins.
One ounce = 28 nuts 166 calories, 7 g protein, 14 g fat

PISTACHIOS
Why: These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that's been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 1.5 ounces of pistachios every day lowered their total cholesterol levels, while participants who ate three ounces a day saw an even more dramatic drop.
How: Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.
One ounce = 49 pistachios 158 calories, 6 g protein, 13 g fat

PECANS
Why: A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.
How: Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish.
One ounce = 19 halves 196 calories, 3 g protein, 20 g fat

HAZELNUTS
Why: Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and depression. Hazelnuts contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.
How: Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola yogurt parfaits.
One ounce = 21 nuts 178 calories, 4 g protein, 17 g fat

Just a Few
Eat nuts with saturated fat sparingly

Brazil
One Ounce Equals: 6 nuts, 186 calories, 4 g protein, 19 g total fat
The Bad News: 4 g saturated fat per one-ounce serving
The Good News: Highest amount of selenium of any food; this mineral helps eliminate free radicals that can lead to cancer

Macadamia
One Ounce Equals: 11 nuts, 204 calories, 2 g protein, 21 g total fat
The Bad News: 3 g saturated fat and more calories than any other nut
The Good News: High in thiamine, a type of B vitamin that helps metabolize carbohydrates into energy

Cashews
One Ounce Equals: 18 nuts, 157 calories, 5 g protein, 12 g total fat
The Bad News: 2.5 g saturated fat per one-ounce serving
The Good News: Rich in copper and magnesium, as well as zinc, which is important for a healthy immune system.

Food that make you happy

Ever wish there were a happy pill to spritz up your spirits when you're out of sorts? To make you laugh when you're feeling down? Or to calm your nerves when you're about to bite someone's head off? Well, get this: There are several things in your kitchen that might just do the trick, and they taste a lot better than any pill.

A Little Dessert:
Sugar soothes us when we're stressed -- or at least it soothes stressed-out rats -- which are remarkably good models for stress in people. But before you race to the vending machine with a license to binge, know that while a little sugar may soothe rattled nerves, too much will re-rattle them by causing havoc with your blood sugar. Here are some treats that’ll give you just enough:

· A small slice of angel food cake with 1/2 cup of strawberries
· 2 Fig Newman cookies and a 6-ounce glass of juice
· Fast Fruit-and-Chocolate Fondue:
1 cup fresh strawberries
1 peeled, sliced kiwi
1/4 cup fat-free chocolate syrup
Dunk fruit into syrup, lean back, and smile!

Toast and Jam: "Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits," says Elizabeth Somer, RD, author of Food & Mood. That’s why we crave bread and other carbohydrates when we're down. Opt for whole-wheat bread and other whole-grain carbs, because they also help stabilize blood sugar levels -- unlike refined grains (white bread, pasta, rice), which send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry.

Get a happy serotonin boost from these snacks:
· Half a toasted whole-wheat English muffin or bagel with jam or honey
· A small bowl of oatmeal with some dried cranberries and a bit of brown sugar
· A comforting, creamy open-faced peach sandwich:
2 tablespoons fat-free cream cheese
1 teaspoon honey
1 peach, peeled and chopped
1 slice 100% whole-grain bread
1/2 teaspoon chopped walnuts
Blend cheese, honey, and chopped peaches; spread mixture on bread, and sprinkle with nuts. Yum!

Obesity Inflames Heart Tissue

Heart specialists at Johns Hopkins and elsewhere report what is believed to be the first wide-scale evidence linking severe overweight to prolonged inflammation of heart tissue and the subsequent damage leading to failure of the body’s blood-pumping organ.

The latest findings from the Multiethnic Study of Atherosclerosis (MESA), to be published in the May 6 issue of the Journal of the American College of Cardiology, appear to nail down yet one more reason for the estimated 72 million obese American adults to be concerned about their health, say scientists who conducted the research.

“The biological effects of obesity on the heart are quite profound,” says senior study investigator João Lima, M.D. “Even if obese people feel otherwise healthy, there are measurable and early chemical signs of damage to their heart, beyond the well-known implications for diabetes and high blood pressure.”

He adds that there is “now even more reason for them to lose weight, increase their physical activity and improve their eating habits.”

In the latest study, researchers conducted tests and tracked the development of heart failure in an ethnically diverse group of nearly 7,000 men and women, age 45 to 84, who were enrolled in the MESA study, starting in 2000.

Of the 79 who have developed congestive heart failure so far, 35 (44 percent) were physically obese, having a body mass index, or BMI, of 30 or greater. And on average, obese participants were found to have higher blood levels of interleukin 6, C-reactive protein and fibrinogen, key immune system proteins involved in inflammation, than non-obese adults.

A near doubling of average interleukin 6 levels alone accounted for an 84 percent greater risk of developing heart failure in the study population.

The researchers from five universities across the United States also found alarming links between inflammation and the dangerous mix of heart disease risk factors known as the metabolic syndrome. Its combined risk factors for heart disease and diabetes - high blood pressure, elevated blood glucose levels, excess abdominal fat and abnormal cholesterol levels, and particularly obesity - double a person’s chances of developing heart failure.

“More practically, physicians need to monitor their obese patients for early signs of inflammation in the heart and to use this information in determining how aggressively to treat the condition,” says Lima, a professor of medicine and radiology at the Johns Hopkins University School of Medicine and its Heart Institute.

“Our results showed that when the effects of other known disease risk factors - including race, age, sex, diabetes, high blood pressure, smoking, family history and blood cholesterol levels - were statistically removed from the analysis, inflammatory chemicals in the blood of obese participants stood out as key predictors of who got heart failure,” says Lima.

“Both obesity and the inflammatory markers are closely tied to each other and to heart failure,” says lead researcher Hossein Bahrami, M.D., M.P.H.

Each year, nearly 300,000 Americans die from heart failure.

Quotes

"We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons."
Jim Rohn

"The only competition you will ever have is the competition between your disciplined and undisciplined mind."
James A. Ray

Is obesity contagious?

A groundbreaking new study says obesity is contagious, spreading through social networks. Friends, more than family or neighbors, are the ones propagating the epidemic.

The list of reasons a person might pack on too many pounds is already plenty long: genes, hormone disorders, a couch-potato lifestyle, love of cheeseburgers. Thanks to a new study in the New England Journal of Medicine, you can add another culprit to the list: friends.

Obesity spreads through social networks, according to the study, so if your friends put on weight, you’re more likely to put on the pounds, too. Your family members or spouse can also influence you; as they get heavier, you’re more likely to gain along with them. But, your friends—even if they don’t live anywhere near you—have the most sway. A close friend’s weight gain can even be downright dangerous.

“If your close friend becomes obese in a given time interval, there’s triple the risk that you will follow suit,” says Nicholas Christakis, a coauthor of the study, which was published Wednesday and a professor of medical sociology at Harvard Medical School. “Before you know it you have an obesity epidemic, where we're all kind of gaining weight together, like a fashion spreading through society, rising in lockstep.”

The research—which Richard Suzman, director of the National Institute on Aging’s Behavioral and Social Research Program, calls “one of the most exciting studies in medical sociology that I have seen in decades”—focuses on 12,067 participants in the Framingham Heart Study, a multidecade government health-research project. Each participant was asked to name a list of friends and family members when he or she joined the program in 1971. Then the participants and their friends and family were tracked over the years.

When one person in the study became obese, his siblings’ risk of also becoming obese jumped by 40 percent, while his spouse’s risk jumped by 37 percent. More strikingly, if that person had been named as a “friend” by another participant, the second participant’s risk of becoming obese shot up by 57 percent. If the friends were of the same gender, the risk was even higher, at 71 percent. (The study found a man’s weight gain would have no significant effect on his female friend’s weight, and vice versa, but the study did not have many male-female friendships to examine.) If the friends were particularly close—judged in the study by the fact that they both named each other on their lists of loved ones—the risk that one’s weight would follow the others’ increased by a whopping 171 percent.

Even people who’d never met each other were affecting each other in a six-degrees-of-separation way. If your friend’s friend’s friend, or your friend’s sibling’s friend, gains weight, “that will have a subtle effect on you over the course of two to four years,” says James Fowler, an associate professor of political science at the University of California, San Diego, and the other coauthor of the study. “When we change our own lifestyle and become heavier or thinner, that has a ripple effect through the whole population.”

The study’s effects don’t just come down to the idea that thin people seek out other thin people as friends, while heavy people seek out other heavy people. In fact, what’s going on is much more interesting, according to the researchers: heavy and thin people are causing their friends to become more like them. The reason people have such a powerful effect on each other’s weight is hinted at by one of the study’s most intriguing findings, says Fowler: “Friends who are hundreds of miles away from you have as much of an effect as friends who are [geographically] close.”

Obesity, then, doesn’t spread among friends simply because they're hanging out together, “going out to eat at the same places or going to the bar or going to the park and running together,” he says. “It’s spreading through ideas about what appropriate behaviors are, or what an appropriate body image might be.” In other words, if you admire your friend and she happens to get heavier, you’ll be comfortable with the idea of getting heavier yourself. “If I see you gaining weight, and I respect you, and want to emulate you in other ways, that changes my ideas about what is an acceptable body size. I think, 'All my buddies are getting obese, so it's OK for me to be obese too',” says Christakis. “And even if you’re 1,000 miles away, or I only see you once a year, that’s enough to transmit the norm.”

The study suggests a new explanation for the obesity epidemic, says Matthew Gillman, director of the Obesity Prevention Program at Harvard Medical School. “Genes can certainly affect whether one individual is obese rather than the other, but they can’t really explain the obesity epidemic, because they haven’t really changed in the last 30 years,” he says. True, plenty of changes in American society have contributed to the epidemic: most obviously, an increase in fatty, carb-heavy processed foods and a decrease in built-in daily exercise. But social networks have changed, too. Compared to the years before the epidemic started, Americans also now have more ways to keep in contact with their loved ones, such as e-mail, instant-messaging and videoconferencing. The study suggests that the obesity norms could indeed be transmitted via those technologies; a friend 1,000 miles away can still send an e-mail bemoaning his recent weight gain.

There’s still a lot left to figure out about these new dynamics of obesity. One question the research brings up, but fails to completely answer, is where neighbors fit into the picture. They appear to have no influence: if your neighbor becomes obese, your risk of doing likewise doesn’t change. It’s unclear why neighbors aren’t playing a larger role, although Christakis notes that if you don’t particularly admire or even know your neighbors, you're not likely to base your ideas about body size on theirs.

The study also brings up several other questions: Why are same-sex friendships and relationships so much more influential over weight than male-female friendships are? Where does the ripple effect stop? Does the same dynamic apply to other behavior-related health problems, such as drinking, smoking and risky sexual behavior? It may be some time before researchers fully know the answers.

It’s not too early, however, for public-health officials to start thinking about the study’s implications. Over the last 25 years, obesity in the United States has doubled; 66 percent of Americans are overweight and 32 percent are on the next level, classified as obese, according to the National Center for Health Statistics. And measures to combat the problem aren’t bringing those numbers down. “We see no evidence that the obesity epidemic has peaked,” says Christakis. And it’s possible the epidemic won’t peak until weight-loss groups and health advocates start taking social ties into account. But in a way, that's good news, says Fowler: “The flip side of this is that thinness is contagious, too." If you really want to lose weight, he adds, maybe you should encourage some of your buddies to trim down as well.

Newsweek 2007

Detox Completion

Many of you have completed your detox program. I am proud of you for sticking it out. For several it was your first experience. It is tough in the beginning but it teaches you self discipline & upon completing the program you should be proud that you had it in you to do it. Hopefully, you gained some knowledge of how you eat & what you crave & the foods you can do without. Several people have expressed how much better they felt by simply cutting sugars & realizing how much sugar they consumed in a day. Sugar is my greatest weakness, so for me to follow up with this program a few times a year keeps me in touch with my habits.

They are a few who are still going through the program & some are about to start. Remember this is a good way to teach us to understand our bodies & realize how important the foods we choose to eat affect our moods & energy.

Stay focused
Shelley

What physical activities work best for you?

Fitness enthusiasts will tell you that exercise is the best stress-management therapy there is. It relaxes your muscles and your mind, combats anxiety and depression, and improves self-esteem and mood.

Research has found that almost any kind of physical activity can help reduce stress. This is probably because exercise exerts its stress-management benefits in many ways, and different activities work for different people. The best kind of exercise for reducing stress is any activity you enjoy or value enough to perform regularly.

It is important to note that the amount and intensity of exercise required to produce stress-management benefits need not be overwhelming. While many people enjoy extended periods of vigorous activity, others find stress relief with a brisk walk or an hour of gardening.

What kinds of exercise work best for you? Of course, you will want to consider your health and fitness goals when evaluating your exercise program. But exercise can provide wonderful stress-management benefits in addition to health and fitness. A good exercise program fits your heart and soul, as well as your fitness goals. Take a moment to consider your personal activity preferences. What are your goals and wishes for your exercise time? Consider the following factors:

Would you like your exercise program to give you some time alone or time with certain friends, family members or coworkers?
Some people enjoy the solitude of a solo swim, walk or bike ride. Others find solitude alone in a crowd of people they are not obliged to talk to, like the other folks working out in the weight room. Some people use their exercise time to connect with others. They walk with a friend, get together with colleagues on the golf course or jog in the park while their kids set the pace on their bikes.

Are you motivated by structured workouts and measurable improvement?
The self-discipline of measured miles, weights and times appeals to many people. Keep a log of your workouts and enjoy the pride of reaching 100 miles, or achieving a faster mile. Activities such as circuit training, walking and swimming are best in this regard.

Is your program weather-proof?
Is it easy to exercise in the summer, but difficult when the dark comes early, or when it rains for days on end? Exercising outdoors is wonderful, but many exercisers live in locations that require an indoor alternative for weather that is too cold, too hot, too dark or too wet. And some people change activities with the seasons, for example turning to snow-shoeing or skiing when snow is available.

Would you enjoy an activity with a spiritual focus?
Tai Chi, yoga and many forms of martial arts incorporate a spiritual focus into physical activity. Many people use solitary exercise time (for example, walking or swimming) to mull over important issues.

Do you enjoy competition?
The competition of a good tennis or racquetball match chases stress right out of your mind, unless of course you find the competition stressful. For many players, friendly competition is the whole purpose of physical activity. Exercise is merely an ancillary benefit.

Do you enjoy activities that require total concentration?
Competitive sports often fall into this category. So do adventure activities such as whitewater canoeing and rock climbing, as well as non-aerobic activities requiring high levels of motor skill, such as archery and fencing.

Would you like to learn a new skill?
Trying a new activity provides a challenge, and meeting the challenge improves self-esteem. A new skill can then add variety to your exercise program. Older adults often find that trying something new helps keep them young.

Do you enjoy being part of a class?
Many people enjoy an aerobics class because they do more exercise following an instructor's direction than exercising on their own. And being part of a class can be fun. Some people find that the structure of a class setting makes for more regular attendance and more regular exercise.