News Flax: Cut Hot Flashes By 50 Percent!

Written by Kathryn Savage

Flaxseed might be good for fighting hot flashes! A recent study conducted by the Mayo Clinic found that eating four tablespoons of crushed flaxseed a day may reduce your number of hot flashes by 50 percent. Yeah, that's what I said ... 50 percent!

I hear flaxseed is good for shiny hair and nails too. I know it’s rich in omega-3 fatty acids, it may reduce inflammation, and it may also ease constipation. My goodness! What else can it do? Create a dance craze and bake me a cake?

For easy flax eating try this recipe from The Amazing Flax Cookbook, by Jane Reinhardt-Martin, RD, LD. It’s real yummy!

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Longevity: Good Genes Are Not Enough!

Written by Kathryn Savage

	The island of Majorca

Though genetics are a huge source of scientific exploration and inquiry into longevity, sticking to veggies and yoga might be the key ingredient to a long, healthy life!

A recent study highlights that a healthy diet and regular exercise may have a more drastic contribution a longer lifespan than genes. Research conducted by a team of Universitat Autònoma de Barcelona researchers, led by professor Adolfo Díez Pérez, studied the bone health of a person who recently died at age 114.

The bones in this person showed nothing deemed significant by these researchers, no “genetic modifications” they felt contributed to this fantastic lifespan. Instead, additional research into a family of centenarians concluded that healthy lifestyle habits may be the key reason for these subjects' phenomenal lifespan.

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Living in a Junk-Food Jungle

Written by Michelle Albert

Is it any surprise that populations located near to fast-food restaurants tend to suffer the consequences of a high-fat diet?

UCLA’s Center for Health Policy Research conducted a survey plotting fast-food restaurants and convenience stores against the locations of the homes of 40,000 Californians. The Los Angeles Times covered the results, explaining,

It found the average California adult lives near four times as many fast-food restaurants and convenience stores as grocery stores and produce vendors.

"We're living in a junk food jungle," said Harold Goldstein, executive director of the Davis-based California Center for Public Health Advocacy, one of the study's authors.

Obesity rates were 20% higher in neighborhoods with five or more times as many fast-food outlets as produce vendors, compared with those with three or fewer, the study found.

The study underscores what we all intuitively know: living close to fast food increases the chances for its consumption. So what can we realistically do, if eating fast food continues to be an option? The first thing would be to analyze your choice of food and be careful about portion size and add-ons. An article by Todd G. Buchholz in the Journal of Controversial Medical Claims (yes, it exists!) highlighted one positive aspect of fast food.

Comparing the cost of protein obtained at fast-food restaurants to protein obtained at supermarkets, this study finds that fast-food restaurants provide reasonable value to the consumer, considering the cost of raw materials and the cost of time in preparing meals. In a survey of fast food chains and supermarkets in five southern California communities (where the fast-food chains and the supermarkets were located within the same towns), I compared the cost of purchasing a "marquee" hamburger, a grilled chicken sandwich, a fish sandwich, a sliced turkey sandwich, and a green salad. The results suggest that in some cases consumers can actually purchase a high protein meal at a fast food chain for less than the cost of buying the separate groceries at a supermarket and preparing the sandwich themselves.

If you are on a budget, and short on time, fast food may actually make financial sense. Whether or not it makes sense for your health is largely up to you. There’s no reason to beat yourself up about eating fast food, but keep your long-term health in mind.

If You’re Happy and You Know It

Written by Michelle Albert

A gallon of gas approaches $4. Food prices are on the rise. The housing market remains on life support. People are starting to think that we are in a recession. So, the question is, how are Americans faring and how do you measure the nation’s happiness?

The Gallup-Healthways Well-Being Index offers just this sort of snapshot of the nation’s health. The results show that many Americans are in need of the Blue Zone lessons to help them achieve greater happiness and well-being. Starting this January, researchers called one thousand Americans, seven days a week, and asked them about their happiness based on the World Health Organization’s definitions. We’re not a satisfied lot, the study found. Almost half of the 100,000 respondents (47 percent) said they are struggling, and four percent said they are suffering.

“It’s pretty clear from the data provided through the Well-Being Index that Americans are indeed stuck in a cycle of chronic disease. We see that the majority of America is currently struggling or suffering and that they often make poor lifestyle choices. Many are stressed, worried and overweight, all factors which lead to illness and, ultimately, lifelong health conditions,” said Healthways President and CEO Ben Leedle. “The information from the Well-Being Index will enable community leaders, policy makers and employers to make decisions that positively affect the health and well-being of millions of people.”

Yet again we see the mind-body connection, and the important of creating your own, personal Blue Zone. The good news from the study is that policy makers and community leaders have a way of measuring well-being, and I hope that the study will help focus attention on these quality-of-life issues.

The study’s website can be found at http://www.well-beingindex.com/.

Peppermint's Positive Powers

Written by Kathryn Savage

I've long been a supporter of the good-for-you-qualities of peppermint.
I mean, how can you hate on a medicinal and breath-freshening herb whose effective use dates back ten thousand years?

Using peppermint to ease stomach aches, indigestion and gas is a great thing to do. Recent research suggest that peppermint eases gastrointestinal tissue. It’s kind of like giving your insides a gentle massage. In a 2007 study, subjects with Irritable Bowel Syndrome (IBS) took peppermint oil capsules for four weeks, and 75 percent of participants in the study experienced reduced symptoms and discomfort.

Peppermint oil may also be a natural deterrent for most species of household ants. Just sprinkle a little peppermint essential oil where you’ve seen ant trails. The only down side, is I hear you have to drop peppermint oil regularly for it to work. Read on for tips on growing your own, and a great peppermint recipe!

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Grow Your Own Pesto

Written by Kathryn Savage

Growing herbs on your windowsill or in your garden is a great way to add extra flavor to favorite recipes and add a boost of immunity-supportive nutrients and antioxidants to your diet.

Basil is a frequent guest in my kitchen. I love the flavors of basil-infused scrambled eggs with grilled tomato and sautéed onion. I also love fresh basil in pasta sauce or wrapped around a pork loin next to applewood-smoked bacon strips. Yum... A Thai chili basil sauce is great on fish, especially delicate white fish like Chilean Sea Bass, Walleye and Tilapia.

Basil is rich in antioxidants. In a 2007 Brazilian study, researchers added essential oil of basil to drinking water and found it had antimicrobial qualities. In other words, basil may help kill common parasites that contaminate water, in turn, fighting human infection. Basil is also said to have calming and bellyache-reducing qualities.

How to Grow
Plant basil seeds, readily available, in a sunny location. Potted basil accents any windowsill!

How to Eat: Basil Pesto

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Happy Cinco de Mayo!

Written by Kathryn Savage

Cinco de Mayo, in my little corner of the world, is a celebration of the delicious revelry of margarita meets guacamole meets my mouth. I love Cinco de Mayo because it usually falls on a beautiful spring day, and people are usually willing to postpone their afternoon responsibilities, pick an outdoor cafe, and grab a festive drink.

A little history? Today is a celebration of the May 5, 1862 Battle of Puebla, where a hefty French army lost to a Mexican contingent under General Ignacio Zaragoza. The victory, a David and Goliath story, foreshadows Mexican Independence (achieved five years later). The victory is a proud moment in Mexican, and particularly Puebla history. What are some great, healthy and authentic Puebla recipes to pair with that perfect margarita?

I modified this recipe from one I found on Epicurious.com to be a little more waistline friendly. It’s really authentic Puebla, tastes really good and is good for you! For the original recipe follow this link.

FEATURE: Time for a Bellylicious Makeover!

Written by Kathryn Savage

Of all the things an impressive pot belly qualifies you for (the ability to portray a very convincing Santa, a forward thrusting belly button, being able to fill out a Big Dog tee shirt like a champ), dementia, I'm sorry to say, now adds its name to the list.

People who have large pot bellies that carry into midlife are increasing their risk for dementia in their golden years. Scientists and doctors have been telling us for years that weight that forms around the body's midsection increases your risk for cardiovascular disease and diabetes, but only recently are scientists beginning to unravel the connection between flab and forgetfulness.

The connection between midsection weight and dementia is being investigated by a team led by Rachel A. Whitmer, a research scientist for Kaiser Permanente in Oakland, California. The team's study measured the sagittal abdominal diameter, a fancy way of saying the belly's bust, in 6,583 men and women in their 40s from 1964 to 1973. Thirty-six years later, among the research subjects, there were a surprising 1,049 recorded cases of dementia.

What is most shocking to me is that even among the folks with a healthy weight, those with a sagittal abdominal diameter that stuck out past 9.8 inches (this roughly translates to a 40-inch waist) were still twice as likely to develop dementia!

While this is good news for those of us who gain weight in the thigh, arm and butt region, this finding may motivate some 42-inch waists out there to drop into the 30’s.

How to get a bellylicious makeover?

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FEATURE: Why do We Want to Workout?

Written by Kathryn Savage

Recently, I’ve become interested in why we want to exercise.
Not from a health standpoint (we know, like peas and carrots, that it’s good for us). Not from a weight loss standpoint. For many of us, the only reason to tone is to fit into those very expensive, very tight jeans. But beyond health and svelte, why do we crave speed, sweat, endurance-challenging activities and the lifting of  heavy objects?

I give you the top three reasons I work out.
I hope this inspires at least a few of you. Despite the groans and grumps we all feel (when it’s snowing, and -40, or when it’s humid and pushing 100 degrees), there are a few things you can learn to love about breaking a sweat

FEATURE: 10 Things You Can Do Today To Stay Smart!

Written by Kathryn Savage

Reading the newspaper, filling out a crossword, shouting a round of Jeopardy at the TV and participating regularly in other mentally stimulating activities may directly reduce your risk for developing Alzheimer’s disease.

A recent study conducted by the Rush Memory Project reveals that elderly subjects with strong cognitive activity – people who regularly challenged their minds through mentally stimulating activities – were 2.6 times less likely to develop dementia and Alzheimer’s disease. This finding highlights the importance of treating age-related diseases as largely preventative. No, you can’t stop the clock from ticking, but there are a wealth of activities in which you can participate (today!) that may delay the onset of cognitive decline later.

Here are 10 stay-smart activities that are sure to get your neurons spinning: