Fit Foods For Fall

Celebrity nutritionist and author of The Beauty Detox Solution, Kimberly Snyder

This time of year with holiday parties building up the list of taboo foods gets longer and longer. Here’s some food for thought, rather than focus on what not to eat, this fall why not focus on what foods you should add into your daily diet. BN has paired up with celebrity nutritionist Kimberly Snyder to give you comfort foods that will not only fill you up, but give you ultimate nutritional benefits.

SQUASH:

Fall and winter squash varieties have less water content than summer squash, and therefore provide more nutritional and beauty benefits. These varieties include pumpkin, acorn, butternut and spaghetti squash. With its brilliant colors, squash provides an excellent source of carotenes, and a good source of vitamins B1, B6 and C, folic acid, pantothenic acid, fiber, and potassium.

The B vitamins it contains are helpful in reversing the damaging effects of stress on the body, which may contribute to aging faster, and its vitamin C has a collagen-repairing effect on the skin. Squash also contains coumarins, which works with other nutrients to create a blood-thinning effect in the body, which is great to increase circulation and beneficial for glowing skin.

Chef Anthony Stewart, Executive Chef at Pritikin Longevity Center and Spa

Chef Anthony Stewart has won accolades worldwide, including five gold medals in top culinary competitions for his masterful use of foodstuffs like fresh seafood and tropical fruit from his native home Jamaica.

http://www.Pritikin.com

Spaghetti Squash Recipe:

Instructions:
Set the oven to 350 degrees F.
Cut the spaghetti squash in half length-wise.
Scraped out the seeds and guts, just as you’d scrape out the guts of a pumpkin.
Poured about a quarter-inch of water into a glass baking dish.
Put the squash halves in the baking dish, cut sides facing down.
Put the dish in the oven.
Let cook for one hour, or when skin is tender to the touch.
Scrape out the middle of the squash to reveal spaghetti-like strands.

Acorn Squash Soup
With Cranberry, Chorizo & Dannon® Oikos® Greek Nonfat Yogurt
By Richard Blais

Ingredients
1 whole acorn squash
¼ white onion, chopped
1 bay leaf
4 cloves garlic
2 tbsp. celery, chopped
1 ½ quart chicken stock
1/2 cup Dannon Oikos plain Greek nonfat yogurt
1/2 cup whipped yogurt (page 2 for recipe) optional
¼ cup chorizo, crumbled
2 tbsp. cranberry canned jelly
3 leaves cilantro
1 tsp. smoked paprika
Pomegranate seeds for garnish
Lime for garnish

Instructions
1. In a stockpot, cook the onion, bay leaf, garlic and celery in some olive oil until garlic releases aroma.
2. Add the chopped acorn squash and then the chicken stock and simmer. When the acorn squash is cooked, swirl in Dannon Oikos plain Greek nonfat yogurt and remove from the heat.
3. In a separate pan, cook the chorizo and paprika.
4. When the squash is cooked thoroughly, purée the soup and pass through a sieve so it is smooth.
5. Garnish with the crumbled chorizo, the cilantro, pomegranate seeds, a squirt of lime and cover with the whipped yogurt, or alternatively just add a dollop of Dannon Oikos plain Greek nonfat yogurt.

Winner of Top Chef Allstars and owner of acclaimed restaurant Blais , Richard Blais

SWEET POTATOES:
Sweet potatoes contain the skin-brightening combination of vitamin A and vitamin C. Together, these nutrients help replace a dull complexion with a fresh face, while working to neutralize cell tissue-damaging free radicals.

Sweet potatoes’ brilliant orange color is attributed to their high levels of carotenoids and beta-carotene, which converts into vitamin A. Vitamin A is necessary for a shiny, well-moisturized head of hair as well as promoting a healthy scalp, which is essential for healthy hair growth.

Sweet potatoes are also rich in biotin, and vitamins B2, B6 and E. They supply a healthy source of iron, potassium, which help keep the right fluid balance throughout the body’s cells, along with copper, manganese and folate, which is especially important for pregnant women.

Choose sweet potatoes that have the deepest orange colors, which indicate the higher carotene content. Be sure to eat them with the skin on, which contains a high amount of fiber and nutrients.

Baked Sweet Potato
with Parmesan, Sorghum & Dannon® Oikos® Greek Nonfat Yogurt
By Richard Blais

Ingredients:
4 sweet potatoes
3 tbsp. sorghum
3 tbsp. parmesan
4 tbsp. scallions, sliced
4 tbsp. Dannon Oikos plain Greek nonfat yogurt
2 tbsp. unsalted butter (optional)
Sea salt, to taste

Instructions:
1. Sprinkle potatoes with salt and prick with a fork a few times.
2. Wrap them in foil and bake at 350F until tender, around an hour.
3. When cooked, remove foil, and halve the potato lengthwise.
4. Gently fork mash the potatoes.
5. Top each potato with a drizzle of sorghum, a grate of Parmesan, the scallions, Dannon Oikos plain Greek nonfat yogurt and butter (optional).

Light molasses or dark treacle may be used as substitutes for sorghum.

PUMPKIN:

Pumpkin is one of the most missed foods when it comes to nutritional value. Not only is it a good source of protein, it also contains almost no fat and is extremely low on calories. One pound of pumpkin contains less than half a gram a fat and only 40 calories! It also contains up to 5 grams of fiber. You can do so much with it aside from a classic pumpkin pie– add it to some Greek yogurt with walnuts for even more protein and fiber.

Pumpkin Cheesecake
By Richard Blais

Ingredients
4 oz. non-fat cream Cheese
½ cup sugar (brown is better)
¼ tsp. salt
½ tsp. vanilla
¼ tsp. cinnamon
4 oz. canned pumpkin pie filling or canned pumpkin
4 eggs
4 oz. Dannon Oikos plain Greek yogurt

Instructions
1. In a mixer, using the paddle attachment, blend together the sugar and the cream cheese
2. Add in the eggs one at a time, scraping the bowl after each one
3. In a separate bowl, mix together the pumpkin pie filling and Dannon Oikos plain Greek yogurt
4. Add the yogurt mixture into the cream cheese and mix until fully combined
5. Fill the desired molds and bake at 300?F in a water bath for 15-20 minutes

Originally published December 2012

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Disgusting Ingredients in Food You've Probably Eaten Today

How would you feel if you find out that some of the foods you like contain unsavory ingredients that are beyond the stretch of your imagination? Disgusted? Rightly so! Some of the ingredients printed on the label are perplexing and unpronounceable. Moreover if they are derived from 'bizarre' sources, would you feel like having them? Their inclusion may not mar the taste of the final product but that does not make them fit for consumption. These 'secret' ingredients that we ingest unknowingly may seem harmless, but are a cause for concern.

What's more surprising is that to masquerade the identity of such an ingredient, it is categorized as natural. To simply put, the food label does not give a clear idea about the ingredients that actually may be used to make the product. As though the addition of excess salt and sugar was not enough, now we bear the presence of these disgusting ingredients in processed foods. Check out these 'outrageous' ingredients found in foods that you love to eat to your heart's content.

Unsavory Ingredients in Food

Castoreum

Seeing a cup of vanilla ice cream or raspberry candies can make you go weak in your knees. However, this feeling may soon go down to the dumps when you come to know that these mouth-watering delicacies contain an animal-derived ingredient. Castoreum is a flavoring agent that is reportedly used in these food products. This flavoring agent is a yellowish secretion obtained from the castor sacs that are next to anal glands of beaver (rodent). Also referred to as beaver anal gland juice, this food additive acts as a flavor enhancer and is supposedly mixed with hard candy, fruit flavored drinks such as strawberry syrup and raspberry flavored products. Surprisingly, the nutrition column on the label of many products, names castoreum as a natural flavor enhancer. It is altogether a different matter that FEMA (Flavor and Extract Manufacturers Association) of United States has outright rejected any reports of castoreum usage for flavoring vanilla ice cream. However, FEMA does consider castoreum as a safe food additive.

Not all food companies use castoreum as a flavor enhancer. Vanilla extract, that consists of vanilla beans, sugar and ethyl alcohol, is also used as a flavoring agent. Thus, there are alternatives to castoreum that are not made from unsavory components as well as impart a good flavor to ice creams.

L-Cysteine

Use of dough conditioner in bakery products such as bread, pizza and rolls is necessary to add softness and improve their texture and elasticity. However, what would you say if you find out that dough conditioner for these products is an animal-based product? Some of the commercial brands selling bakery products are adding L-cysteine to condition the dough, but unfortunately this substance comes either from human hair, hog hair or duck feather.

Non-animal sources of L-cysteine does exist, but most food companies prefer to add animal based L-cysteine in their products as it is found to be more cost-effective than using natural sources of L-cysteine. So, the burgers, baked rolls or the baked apple pie that you eat at fast food restaurants are not only laden with calories, but also contain substances that are derived from 'bizarre' sources. Well, it seems you just got another reason to reduce the intake of these foodstuffs.

Lanolin

Chewing gum might be our favorite pastime, but it seems we may have to curb this habit considering that it contains lanolin. Lanolin that is often listed as a gum base is actually a refined oil that is derived from sheep's wool. Sheep secrete this oily matter to keep their wool soft and safe from the ravages of climate. Also known as sheep sweat, lanolin plays a key role to soften your bubble gum.

Ammonium Sulfate

Ammonium sulfate, a fertilizer, has become an indispensable ingredient of sandwich breads and buns. While conventional farming does lead to miniscule presence of fertilizers in our day-to-day foods, if ammonium sulfate is added externally to make the bread fluffy, it can be frightful. Ammonium sulfate contains nitrogen, which helps in proper fermentation of yeast, the primary constituent of bread. Various popular food brands that sell sandwiches and burgers often add ammonium sulfate to maintain the consistency of the product.

Viruses

Yes, viruses (bacteriophages) are actually added in processed meat to protect it from listeriosis-causing bacteria. Listeriosis has been a cause for concern in United States as approximately 500 people die yearly due to this bacterial infection. The bacteria are found in ready-to-eat meat, cold cuts or lunch meat. Packaging substandard meat has been the main reason behind the spread of listeriosis in the United States. In order to control the rising cases of listeriosis, FDA has sanctioned the use of viral spray on processed meat.

The spray is a solution containing 6 strains of viruses that are capable of destroying the bacteria. Meat products prior to packaging are often treated with this spray to keep them safe from listeria contamination. The good news is that bacteriophages are usually not a health hazard and do not infect humans.

Isinglass

Looking forward to a glass of beer after a tiring day at work? Think again! Isinglass, which is extracted from the bladder of sturgeon (a type of fish), is used for brewing beer. Fermenting yeast is an important process in making beer. After the process is over, yeast tends to appear floating in the liquid. Fining agents like isinglass are then added to facilitate removal of yeast. It clarifies and provides stability to the beer and ensures that the drink does not appear cloudy.

Although, after clarification, the beer is filtered again, some amount of isinglass still remains. Not all brands use isinglass or other animal products to produce beer. Non-filtered beer such as the cask ale, tend to use animal products for processing beer. Usually, beer that are made in Britain use isinglass during the filtration process.

Carmine

The unusual red color that you see on your favorite smoothies, candies, juices, and dairy-based beverages such as strawberry milk is an animal-based product. It is a red dye obtained from a particular bug known as cochineal. The meat industry also has been adding carmine to make their products more visually enticing. Carmine imparts a characteristic crimson/pink color to the food or beverage, thereby making it look vibrant and attractive. So, how is carmine extracted from the insect? Firstly, the insect is dipped in hot water so that it dies. The insect stores a significant amount of carmine in the abdomen. So, the process involves crushing the abdomen and heating its contents at a very high temperature to remove the coloring agent (carmine). In case carmine is added to the food, it may be listed as E120, cochineal extract or hydrated aluminum chelate of carminic acid. Interestingly, carmine is also found in cosmetic products such as lipstick and perfumes.

Many argue that 'since insects contain substantial amount of proteins and vitamins, so what's the harm?' However, they forget that processed parts of insects (as found in carmine) do not provide any goodness of nutrition.

Shellac

The same product is used for beautifying wood as well as for making fruits look more pleasing to the eye. Shellac, a viscous substance, sourced from the secretion of Kerria lacca bug is used for polishing wood furniture, but surprisingly is also applied to candies and fruits. So, the unusually red-colored apples might look attractive but the glossy, shinier appearance comes from the application of shellac. The coating of shellac is said to improve the shelf life of fruits. This is the best example of how far the food industry would go to woo the customers.

Pig Skin

Now, vegans certainly won't be happy to read this. Gelatin desserts, especially Jell-O, is primarily made from pig or beef skin. Its primary constituent, collagen (a type of protein that provides strength and elasticity to the skin) is derived from pig's skin.

Wood Powder

Shredded cheese that is sprinkled on a variety of American dishes contains cellulose, which is a combination of grated wood and plant fiber. So, the shredded cheese that you happily add to your recipe to make the dish 'delicious' actually contains wood powder. Well, this is just the tip of the iceberg as quite a few dairy products such as low-fat ice creams, yogurt and even crackers, muffins, breads, puddings, etc. contain powdered cellulose.

Cellulose displays anti-caking properties, hence its addition prevents cheese slivers from sticking together to form a large clump. The extensive use of cellulose has also been attributed to its ability to increase the longevity of processed food.

Other Gross Components That FDA Allows in Your Food

These are actually contaminants but since they are found regularly in food items, this Buzzle article has listed them under gross components of food products. Due to substandard quality control techniques, these contaminants tend to get mixed in the food during processing.

Maggots

Hey! This cannot happen. Well, this is what you may scream if you find maggots in a can of mushrooms. However you will be surprised to know that FDA legally allows 19 maggots or 74 mites in approximately 100 grams of canned mushroom. Although maggot therapy does help in cleaning skin ulcers effectively, one still cannot imagine consuming them. Instead of canned ones, using fresh mushrooms for cooking would be a sensible option.

Rodent Hair

Eating a piece of chocolate may help to alleviate your mood. However, you will be shell-shocked to know that it might contain rat hair. Legally, chocolate companies are not culpable if 1 rat hair in every 3.5 ounces of chocolate is found. Moreover, FDA's action level allows 60 insect fragments in a hundred gram sample of chocolate.

Similarly, FDA does not consider it a health hazard if 11 rodent hairs are found in a 50 gram pack of ground cinnamon. Also, there is nothing "wrong" (as per FDA criteria) if every pound of popcorn has 2 rodent hairs.

Insect Fragments

The peanut butter that you spread everyday on your morning toasts may contain unsavory ingredients such as animal hair. Again, FDA allows around 30 insect fragments or 1 rodent hair in 3.5 ounces of peanut butter. If this was not enough, macaroni and noodles sold in packages may also contain insect contamination. For instance, 225 grams of packaged noodles is allowed have around 225 insect fragments or 4 rodent hairs.

Canned green vegetables such as frozen broccoli, Brussels sprouts and asparagus pack a powerful nutrition punch, but unfortunately they may also contain insects. For instance, FDA does not mind if 100 grams of frozen Brussels sprouts contain around 60 thrips, mites or aphids.

FDA Criteria

You might be wondering why FDA allows such unpalatable ingredients in the first place. The point is, these permitted ingredients are definitely not pleasing to your taste buds, but this does not mean that they are detrimental to health. To put it simply, something that is unsavory cannot be assumed to be inedible, if its quantity present does not exceed a permissible limit. The FDA's 'Defect Level Handbook' clearly mentions that these 'faulty' ingredients are not harmful to health if the contaminant quantity is not more than the regulated FDA guidelines.

Also, the size of the insect fragment that occur in some canned vegetables is in microns. So, the concentration of contaminants is very miniscule as compared to the size of the food sample under consideration. It would be wrong to conclude that every chocolate or a can of mushrooms you purchase will contain these contaminants. It all depends on the quality standards adopted by a particular food brand. Maintaining high standards while processing food will ensure zero adulteration of the final product.

All in all, if the ingredients are taken from reliable sources, checked for authenticity and this is complemented by good manufacturing practices, there is no reason why you shouldn't get a pure, unadulterated product.

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How Does Traffic Affect Our Health

On-road vehicles are responsible for 44% of all carbon dioxide emissions in the US, one-third of all nitrogen oxide emissions and one-quarter of all volatile organic compound emissions.
- Center for Transportation ExcellenceEveryone encounters traffic, either vehicular or denizen traffic. The feeling of being stuck in a place full of vehicles or people gets overwhelming for many individuals, and is the main cause of stress-related disorders cropping up in today's time.

At the 49th Annual Conference on Cardiovascular Disease Epidemiology and Prevention, the American Heart Association stated, "People who have had a heart attack are likely to report having been in traffic shortly before their symptoms began." This statement was from a German study, that determined that exposure to traffic was a key contributor to heart attacks.

When talking about traffic woes, we also need to take into consideration the pollution that we are exposed to. Breathing in toxic emissions from bikes, cars, trucks, and buses harm our lungs making us targets to various respiratory-related diseases. Given below is an in-depth exposition on how traffic affects our health and what we can do to retard some of these effects to live a longer and healthier life.

Aches and Pains Imagine yourself being tied down in one place, with your arms holding a wheel in front of you, but no scope for movement, with horns blaring in the background and poisonous smoke being sent your way, well, that is your situation when you are driving in traffic. Due to your confinement, you tend to neglect your posture, and end up slouching in the car seat. While driving in a slouched position, pressure comes on your back and neck. The neck muscles are interrelated to your back and shoulders. Back pain is often due to poor posture which can have a negative effect on your health.In the long run, this is not good as it makes a difference on your appearance, and also makes you prone to ailments like spondylitis, frozen shoulder, etc.Your bad posture also puts stress on the joints of your elbows and knees, causing pain and fatigue to these areas of your body.You might be wondering how driving in traffic puts stress on your joints? When you are driving in traffic, you are constantly shifting between the accelerator and brake (in automatic transmission cars), and clutch, brake, and accelerator (in manual transmission cars). This constant shifting puts pressure and stress on your knees, causing knee-related problems and aches.The same goes for the elbows, if the car seat is not at a comfortable distance from the steering wheel, your elbows are constantly straight, or locked. This position is very bad for the ball-and-socket joints of the elbow.What can you do: You can counteract these ill effects and posture problems, by sitting upright and having a support for your lower back and neck. Adjust the position of your seat in such a way that you can drive at ease without any discomfort. The backrest of the seat should be straight up, and not pulled down too much. These methods take off a lot of stress and help you drive the right way.
Risk of Heart Disease Prolonged exposure to traffic pollution, is dangerous to your heart, and is associated with an increased risk of heart diseases. According to a study presented at the EuroPRevent 2013 congress in Rome, people who are exposed to fine particle matter (PM) air pollution derived from traffic pollution, for a prolonged period of time, are at an increased risk of developing atherosclerosis.Dr Hagen Kälsch, from West-German Heart Center in Essen, Germany explained that this study was conducted to establish whether the risk of heart diseases is associated with traffic noise or pollution, or both. He confirmed that long-term exposure to fine particulate matter air pollution and traffic noise are both linked with the risk of cardiovascular diseases.The heart is a delicate organ and needs to be treated with care. Pollution, fluctuating stress levels, loud noises, inhalation of harmful gases, etc. are reasons why the condition of the heart may weaken and deteriorate with time. These factors are significantly associated with the risk of heart attack.Dealing with inconsistent and rash drivers increases your stress levels, as you constantly get irate with the way they ride or drive, or jittery when they cut and zoom past you when you are driving peacefully. This can take a toll on your cardiovascular health.What can you do: Regular exercise in fresh air, relaxing by getting massages, eating the right food, etc. can help your heart recover from the stress that it has gone through due to the chaotic traffic conditions. Deep breathing and meditation also help in reducing stress levels.
Respiratory Problems Exposure to heavy traffic implies exposure to poisonous gases that are emitted by vehicles. It is believed that the transportation sector in the US, is responsible for a quarter of the greenhouse gas emissions. Our lungs are like sponges, soaking in everything that is inhaled by our respiratory system. The smoke coming out of the tailpipes of cars, bikes, and buses have hydrocarbons, particulate matter, nitrogen oxides, carbon monoxide, sulfur dioxide, benzene, acetaldehyde, butadiene, and carbon dioxide, which present a serious threat to human health.Prolonged exposure to vehicular traffic emissions can cause various respiratory diseases like, bronchitis, whooping cough, asthma, etc.Another lung-related ailment, that can be blamed on long-term exposure to the hazardous pollutants emitted from vehicles in traffic, is cancer. Emissions from diesel vehicles are said to increase the risk of lung cancer.What can you do: There are ways to avoid breathing in polluted air. If you can, avoid driving in parts of your town with heavy traffic congestion. However, if you find yourself driving through such areas, roll up your car windows to minimize exposure to harmful toxins. If you plan to go out for a stroll or run, do it in a place where you get loads of fresh air. Eat food that are rich in antioxidants, and exercise regularly so that your immune system is strong enough to fight off potential threats to your health.
Other Problems Traveling from one place to another is inevitable. Given below are some other potential health risks associated with long-term exposure to traffic pollution. The impact of traffic jams on the brain may be a causative factor in DNA and gene alteration.Being exposed to harmful pollutants, leads to vitiated brain capacity and risk of brain damage.Brain lesions, low IQ, lack of retention and concentration, epilepsy, migraines, blurry vision, etc. are the negative effects of pollutants on our central nervous system.Long-term exposure to neurotoxins which are present in the smoke emitted from vehicles, causes degeneration, and in some extreme cases, irreparable damage to the central nervous system.Fatigue, anxiety, and irritability, are also faced by thousands of commuters.Exposure to high volume traffic, brings about mental and physical exhaustion.Dealing with strangers on an everyday basis, especially in traffic, makes you lose your patience and cool. You actually feel like getting out of your car and giving everyone around you a piece of your mind.You get irritated easily, you are snappy, and sometimes even get anxiety attacks.Many a time you feel agitated and anxious while traveling. This may be because you worry that the traffic will make you late, which increases your stress levels.What can you do: Cover your mouth and nose with a scarf so that you do not breathe in the harmful smoke directly. Keep your cool while driving, by listening to music that you enjoy. Get a car freshener that soothes your mood (pleasant fragrances have the power to change moods drastically, from bad to good!). Turn your car into a comfort zone and remind yourself that getting agitated over other people is never going to help you, it will just make things worse.
Travel and traffic are two things that are absolutely unavoidable, that is why we should try to be as comfortable as possible, to be stress-free and illness-free!

Disclaimer: This Buzzle article is for informative purposes only, and does not in any way attempt to replace the advice offered by a medical professional.

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The Head-To-Toe Hiker

It’s warm enough outside to run, bike or hike any time or any where to your heart’s content, and having the right gear can make it easier, more comfortable, and even more stylish. Here’s a top-to-bottom recommended lineup for your summer sprints.

Merrell fuses performance, form and function with its Avian Light line, which includes stretchy lightweight fabrics in flattering and versatile styles. The Ellsworth Halter Back Tank top is luxuriously soft and stretchy and features a flattering gathered bust. It’s also quick drying, and has a built-in bra.

Pair it with the Merrell Reece Jacket, which keeps moisture off the skin with its Opti-Wick fabric, dries quickly, and offers sun protection. And the Ellsworth Bermuda Short with Opti-Wick fabric is truly the most comfortable pair of shorts imaginable.

Then lace up your Avian Light Ventilator hiking shoes and prepare for deep comfort. Mesh panels provide climate control, and a sturdy sole platform enables rugged terrain hopping. You’ll feel like you’re walking on clouds! Find all Merrell products at http://www.Merrell.com or your favorite sports store.

The SpiBelt can conveniently hold your keys, cash, cards and iPhone for ease of movement if you like to run to music. Or if you run with your dog in tow, you can add some dog treats. It’s a perfect solution for hands-free dashes (and summer traveling or hiking too); available at http://www.spibelt.com.

You want to keep dry and sweet smelling in a natural way, and Lavanila deodorant delivers on all three of those things – a perfect match. Lavanila is a blend of 100% natural botanicals, essential oils, amino acids, and 30 vitamins, available in vanilla, vanilla coconut, vanilla grapefruit, vanilla lavender, and four other summery scents. Purchase them at http://www.lavanila.com, QVC.com or Sephora.com and Sephora stores.

Go take a hike!

Originally published June 2012

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Is it Dangerous to Wake up a Sleepwalker?

No, it is not dangerous to wake a sleepwalker. But, on the other hand it may not be as simple as it sounds. The age-old belief that waking up a sleepwalker can cause heart attack, shock, heart failure, or even put him/her into a coma is just a myth. Gently waking them up at that moment is not at all dangerous. Sleepwalking or somnambulism is a sleep disorder which is quite common among children between the ages of 5 to 12. But this doesn't mean it is not observed in adults. According to the National Sleep Foundation, sleepwalking is prevalent in about 1 to 15% of the general population. This behavior can be hereditary. It is usually observed during the NREM (non-rapid eye movement) phase of sleep. Stress, sleep apnea, insomnia, medication, alcohol, mental disorders, fatigue, anxiety, etc., are some of the causes associated with sleepwalking.

? How Dangerous is it to Wake Up a Sleepwalker?

Sleepwalking usually takes place during the NREM sleep period which can be divided into four stages, where sleepwalking is observed in the 3rd and 4th stage (slow wave sleep periods). It usually occurs 2 to 3 hours after the person has fallen asleep. Studies have shown that during that phase some parts of the brain are awake and some are sound asleep. Which means that the brain is active but not active enough to wake you up from your sleep. Sleepwalkers roam around the house with their eyes open but are not aware of what they are doing. They usually have no memory of what they did during this period.

You never know what that person might be dreaming at this moment. In his dream, he might be happy about his promotion or sad about any death, or even scared about someone attacking him. So, when you wake him suddenly, he might attack you thinking the dream to be reality or might even get scared or confused. Hence, it is very important to awaken a sleepwalker in an unhurried and calm way which will help him to grasp the situation and react likewise. People may perform different activities while they are sleepwalking. These may include getting up from the bed, to walking down the stairs, driving a car, muttering, cooking, etc. Some of these activities can be dangerous and the person may harm himself. So, in order to avoid such accidents you need to be careful while waking them up.

? How to Wake Up a Sleepwalker

   ? Since the person who is sleepwalking may get confused, scared or aggressive, just wake him/her gently and guide him/her to their bed and put them back to sleep.

   ? Even gently calling their name can work in some cases. Otherwise, just hold their elbow and take them back to bed. Make sure they go back to bed properly.

   ? As sleepwalking is usually observed after one to two hours of sleep, you can keep a check on the sleepwalker and can gently instruct him/her to return to bed. Sleepwalkers are known to follow suggestions and instructions if given immediately after he/she starts sleepwalking.

? Precautions

Our subconscious mind knows every single part of our house and its arrangement. So even if we are asleep we are aware of which thing is kept at which corner. This is the reason why sleepwalkers can roam freely without bumping into anything. But if you are living with a sleepwalker then it is necessary to follow these suggestions in order to avoid accidents.

   ? Remove obstacles like toys and other things scattered on the ground, as the sleepwalker can trip and hurt himself. Avoid rearranging the furniture frequently.

   ? Do not forget to lock the main door as the person can leave the house. Keep a special check in case of kids. You can also install a door alarm.

   ? If the person is old enough to drive, then hide the keys before sleeping so that the person does not get a chance to drive any vehicle.

   ? Stairs can be a potential hazard for sleepwalkers. Provide railings on both sides to avoid accidents. Try to ensure that the person sleeps on the ground floor which will reduce the chances of him/her taking the stairs, thereby risking an accident.

? Cure for Sleepwalking

Sleepwalking among children gets cured on its own, without any medical intervention. But in case of adults, therapy and medication may be recommended if the problem gets serious. Hypnosis sessions are known to be very helpful in reducing the incidents of sleepwalking. Doctors may also prescribe mood-alteration drugs and sedatives to avoid serious problems like self-harm.

So, the hazard of waking a sleepwalker totally depends upon the instant reaction he/she gives after being awoken and the way you wake him/her up. This can be avoided by following the suggestions given in this article. In fact not waking up a sleepwalker may be even more dangerous as this will increase the chances of that individual hurting himself. Do not tease or ridicule the person as this may cause embarrassment and he/she might avoid discussing the problem in future. Sleepwalking is quite common and can be dealt with ease, but if their instances and severity increase, consult a doctor immediately.

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Getting Ready for Spring Break

The end of winter is both a blessing and a curse. As Spring Break approaches, we look forward to the physical freedom of running almost naked on the beach, deeply tanned, our hair shining, all our limbs toned and lean. Our post-winter appearance, however, may fall short of the fantasy. April is called the cruelest month for a reason, most likely because the truth strikes always on the first of April that our bodies are more “bearish” than “gazelle-like.” Crepe-like skin on the knees, a little flab under the arms, a somewhat inflated waistline and discolored uneven skin tone are often more what we look like than not. This year, I’ve decided to get all the help I can for my Spring Break tune up. On top of serious gym time, I’m checking out some toning and body shaping lotions on the drugstore shelf whose efficacy I have often wondered about.

Mama Mio for instance has a collection of first aid help to fix your body’s contours and appearance just for the beach. Get Waisted Body Shaper claims to help shape and sculpt the body, smoothing out contours and the sag. After trying it for a few days, it is apparent that my skin feels much more hydrated, supple and tighter. Seven extracts from algae, rock samphire and guarana are responsible for stimulating and sculpting the body. I’ll definitely keep using this product until my departure.

Your breasts may also look like they have seen better days. Boob Tube, Bust and NeckFirmer is a crinkle-fighting formula that promotes smoother and firmer skin from the neck down, a must when preparing for a revealing bathing suit. This is a good product to help rejuvenate that area, and render the skin more elastic and youthful. Thanks to omega 3, 6 and 9 the decolletage looks plumper. Another keeper.

Nothing looks less sexy than flesh that has not seen the sun for months. This is all the more destabilizing on a beach of well tanned, sun kissed bodies. To achieve the perfect smoothed tan, it is important to prep your body’s surface by exfoliating it with a good scrub such as Skin Authority’s Coffee Almond Scrub. It brings out a fresher, glowing skin by stimulating the blood circulation. Apply after that a sunless tanner such as My Chelle Dermaceuticals’ Del Sol Sunless Tanner. I chose it for its non-chemical formula based on natural plant sugars that react with the skin’s surface to create a totally natural tan. It can also be used on the face quite beautifully.

If you simply wish to increase the skin’s brightness as if you had been breathing iodine for a week, I recommend applying Skin Authority’s Brightening Serum. Not only does it help reduce sunspots but also the glow has a transparency that softens and improves the appearance of the skin. An oligopeptide complex, alpha arbutin derived from natural plant sources, glycolic acid and aloe comprise the ingredients.

Part of my skin prep for Spring Break includes getting a solid reliable eye cream I can keep in my purse at all times to hide imperfections, fine lines, dark circles, moisture loss. True Holistic, a gold leaf intensive eye treatment by Cygalle Healing Spa addresses the special needs of the eye zone by regenerating the dry skin deeply without irritating or weighing it down.

Of course, the lotions mentioned help improve your appearance but don’t rely solely on them to achieve breakthrough results. It is important to eat right, drink plenty of water and work out every day before you hit the beach. The combination of physical endurance and skin care products will help bring out your best version of yourself.

Originally published April 2012

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Fit Finds: December 2012

Flamous Vegan Falafel Chips:

BN is introducing you to one of the tastiest organic, gluten free, and even vegan chips on the market, Flamous Falafel Chips. They contain no cholesterol, trans fat, dairy or nuts, artificial flavors, colors, or preservatives. Each chip is packed with antioxidants and is a great source of fiber. They are the perfect on the go snack!

Available at http://www.flamousbrands.com

No Can Required Spot on Energy Patch:

Who needs to lug around cans of red bulls or bottles of five hour energy when you can have the convenience of a patch in your gym bag. Spot on Energy is a simple to use patch that delivers natural energy without the crash. Each patch provides up to five hours of energy and contains homeopathic ingredients such as naturally derived caffeine, tea extract, and zinc.

Available at http://www.spotonenergy.com

Nu Shape Weight Loss Supplement:

Nu Shape offers exactly what its name suggests—a brand new shape. By taking two fat burning tablets twice a day, the body can actually burn up to 3X’s the number of fat calories it would have on its own. With NuShape, you can turn your 15 minutes of exercise into 60 minutes of fat burning. NuShape contains all natural ingredients and works with the body’s own chemistry, convincing fat cells to let go of the fat they’ve been hoarding and use it as energy to fuel your lean muscle.

Available at http://www.nushape.com

Originally published December 2012

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Fit Finds: May 2013 – Support You Can Count On

Don’t make the mistake of wearing running sneakers during bootcamp classes. It’s hard enough to keep up with all the jumping jacks, burpees and lateral exercises without the extra strain of foot and ankle instability that comes from wearing running sneakers designed for forward movement and speed. The Asics Gel-Blur33 TR is a perfect choice for any gym class or activity that involves lateral and forward motion as well as jumping and high impact moves. Though it’s a lightweight, open-mesh shoe, the Gel-Blur33 TR supports from top to bottom with a supportive external cage for the upper and the shock absorbing Asics Gel Cushioning System underfoot.

Available online at http://www.asicsamerica.com and at ASICS 51 W 42nd St. 212-35l4-1908

The Lunaire Maximum Control Coolmax Sports Bra gives full-figured women much-needed support without sacrificing comfort and style. Designed to be worn under a tank or a tee, the Lunaire Sports Bra is made from lightweight, breathable, moisture-wicking Coolmax performance fabric, has a floating underwire that moves with your body as well as adjustable straps for a perfect fit. With a Lunaire Maximum Control Coolmax Sports Bra you’ve got all the support you’ll need, but you’ll still have to get through bootcamp class or around the track on your own steam.

Available online at HerRoom http://www.herroom.com and at Linda’s Bra Salon, 828 Lexington Avenue, 212-751-2727

Whether you need a quick meal on the run or a healthy, high protein energy boost, Komplete Ultimate Shakes from Kate Farms are a perfect choice. The creamy shakes available in three delicious flavors are non-GMO, vegan, dairy-free, gluten-free and soy-free (which means they’re hypoallergenic), and they’re chock full of twenty-one all natural, organic superfoods such as acai, mangosteen, black currants, raspberries, and green tea extract. Developed as a healthy meal replacement shake for a four year old with digestion problems and other health issues, Komplete Ultimate Shakes are a delicious, convenient source of nutrition, powerful antioxidants and vitamins for the entire family.

Available online at Kate Farms http://www.katefarms.com and at Westerly Natural Market, 913 Eighth Avenue, 212-586-5262

Bestselling author, physician and founder of the UltraWellness Center, Mark Hyman, has coined the term diabesity to describe the epidemic of obesity plus the diabetic spectrum ranging from mild insulin resistance to full blown type 2 diabetes that one in two Americans suffer from. Hyman attributes the root causes of diabesity and a number of other serious ailments such as cancer and dementia to a diet of factory-made foods full of fat, sugar, salt and foodlike substances. In the The Blood Sugar Solution he offers a six week action plan that will allow anyone to achieve the balanced insulin levels which are key to optimum health and weight loss. This book describes how you can “eat your medicine” following either a basic or advanced plan and includes diagnostic self-tests, shopping lists, delicious recipes based on a diet of lean protein, vegetables, legumes, and gluten-free grains. There are 175 recipes in The Blood Sugar Solution Cookbook that allows you to easily make at home for a fraction of the cost, the kinds of tasty, gourmet prepared dishes you might pick up at Whole Foods. With the tools from these books you’ll know how to give your body the nutrition it needs to balance hormones, reduce inflammation, optimize digestion and metabolism and maintain wellness.

Available online at http://www.amazon.com and at Barnes and Noble, see http://www.barnesandnoble.com for locations

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Proper Way to Do Sun Salutations

Sun salutation, or Surya Namaskara, is an ancient Indian exercise comprising a specified set of yoga asanas (positions) performed in a particular sequence. In yoga practice, sun salutations hold a very important role. Beginner-level yoga students are often taught how to do sun salutations, since they are quite easy to perform, and provide long-lasting benefits.

As the name suggests, sun salutations are done in honor of the Sun god. Like all yoga, the spiritual aspect of it is accepted by choice, and if you don't believe in praying to the Sun god, you can simply look at it as an excellent exercise that strains, stretches, and betters the whole body.

6 standard asanas are incorporated in this wholesome exercise, along with a resting pose. The positions follow a general pattern of alternately stretching and bending the spine, along with variations in hand and leg positions. Along with the cycle of physical positions, there is a cyclical breathing pattern to be followed with the asanas. As a general rule, a stretching pose is accompanied by inhaling, and a compressing pose is accompanied by exhaling. All poses in this exercise are held for a few seconds before changing.

As with all yoga, the emphasis while performing sun salutations should be on natural movements, and a smooth transition between the various poses. Jerky changes can result in serious joint and muscle injuries. If correctly done, this sequence of asanas doesn't hurt at all, and is in fact beneficial in remedying minor back or joint aches. But if you have a serious preexisting spinal or musculoskeletal condition, consult your physician before starting a sun salutation routine. If you experience any pain while doing surya namaskara, take a break, or reduce the intensity of the exercise. If the pain persists, discontinue the exercise and contact your physician.

NOTE: The instructions for the poses pick up where the last pose left off, i.e. it is assumed that you are holding the previous position when starting the next one, and not doing specific poses from scratch.

1. Pranamasana (Salutation/Greeting)

Type: Resting Pose
Breathing Pattern: Exhale

Stand erect, keeping the whole body in a straight line, from head to toes. Join your heels, and spread out your toes in an angle of not more than 45°. Join your palms at chest level, keeping the forearms parallel to your body. Gently press both palms against each other, but relax if it is uncomfortable. Since this is the first pose in the asana cycle, focus your mind and concentrate on your body, and the particular regions of your body that you stress during each position.

2. Hasta Uttanasana (Raised Hands)

Type: Stretching Pose
Breathing Pattern: Inhale

Keeping the palms together, raise them above and behind your head, stretching your spine backwards to accommodate the motion. If you are a complete beginner, gauge how much you can stretch your back before going gung-ho on these motions. If you can't bend your back, stretch your hands straight above your head (no need to keep the palms together in this case), and try to lift your heels and stand on the balls of your toes.

3. Hastapadasana / Uttanasana (Standing Forward Bend)

Type: Bending Pose
Breathing Pattern: Exhale

Smoothly revert to a standing position, and stretch in the opposite direction until your hands touch your feet (don't keep the palms together). If you can't reach your feet, stretch as much as you can. Do NOT stretch beyond your capability, or 'bounce' to reach lower. If you can only reach your knees or calves, hold that position. On the other hand, if you can reach your feet easily, hold your ankles and align your forearms with your calves, or try resting your palms on the floor beside the respective foot.

4. Anjaneyasana (Crescent Moon Lunge)

Type: Stretching Pose
Breathing Pattern: Inhale

Stretch one leg back (or take a lunge forward) to assume a lunge position. Balance yourself on the heel of the front foot, and the knee and toes of the back foot. Unlike a lunge or a squat, it is okay to extend the knee of your front foot beyond the toes. Bend your upper body back, in a manner similar to the second pose. Preferably, keep your palms together. If you can't balance yourself in this position, rest your palms on the ground, keep the front foot between them, and stretch your back.

5. Adho Mukha Svanasana (Downward Dog)

Type: Bending/Holding Pose
Breathing Pattern: Exhale

Take up a plank position. Raise your hips, balancing yourself as you would while doing a plank - on your palms and toes. If you can't or don't want to raise your hip, hold a plank.

6. Ashtanga Namaskara (Eight-point Hold)

Type: Holding Pose
Breathing Pattern: Hold

Lower your body, and balance yourself on eight points of the body (asht means 'eight', and anga means 'body' or body parts): the chin (1), chest (1), palms (2), knees (2), and toes (2). Raise your hips in the air, so that the abdomen, groin, and thighs don't touch the floor. Like the previous position, if you can't or don't want to raise your hips, do a full pushup, and balance your body on the chin, chest, palms, and toes. Engage your core muscles to hold your hips in the air.

7. Bhujangasan (Rising Cobra)

Type: Stretching Pose
Breathing Pattern: Inhale

Lower your thighs. Balancing your body on your palms, lower abdomen, and legs, raise the upper body and stretch backwards as much as you can. Keep your core engaged to support the rise. Don't try to 'maximize' the stretch by craning your neck backwards excessively. If you can't stretch your back, put your arms a bit farther in front, and hold your upper body in a straight line.

The positions after this are repetitions of previous positions, performed to complete the efficient, cyclical nature of the exercise.

8. Adho Mukha Svanasana (Downward Dog)

Type: Bending/Holding Pose
Breathing Pattern: Exhale

Slowly lower your upper body. Then raise your hips, and balance yourself on your palms and toes like in step 5.

If you have lower back issues, be very careful with the transition from the 6th position to the 7th, and from the 7th to the 8th, since it can worsen the pain if performed incorrectly.

9. Anjaneyasana (Crescent Moon Lunge)

Type: Stretching Pose
Breathing Pattern: Inhale

Bring one leg forward, keeping the other one stretched behind. Repeat position 4.

10. Hastapadasana / Uttanasana (Standing Forward Bend)

Type: Bending Pose
Breathing Pattern: Exhale

Bring both legs together. Stand up, and repeat position 3. Don't cut a corner by keeping your palms on the floor and standing up, since this puts undue pressure on the hips and hamstrings.

11. Hasta Uttanasana (Raised Hands)

Type: Stretching Pose
Breathing Pattern: Exhale

Slowly raise your hands from your feet, and stretch them above and behind your head.

12. Pranamasana (Salutation/Greeting)

Type: Resting Pose
Breathing Pattern: Exhale

Return to the first position. This completes one cycle (one rep) of sun salutations. Ideally, the 12th position is supposed to be the 1st position of the second cycle, with minimal breaks. However, if you are new at this exercise, take a break of not more than 10 seconds before starting the second cycle.

Sun salutations are traditionally performed in a set of 12 reps, while facing the rising or setting Sun. Since they were traditionally performed outdoors, they could not be performed during the afternoon, with the Sun at its harshest. Also, humans on a normal circadian rhythm are primed to be more active in the mornings and evenings. The 12-rep structure enhances the cyclic nature of this exercise, with the number of positions in a single rep being the same as the number of reps performed. Beginners can start at 3 or 6 reps, and gradually progress to 12, and keep progressing to 24 and 36.

The breathing in this exercise is supposed to be done while changing positions, and not while holding a position. The breathing cycle is often difficult to implement if you are just starting out. If that is the case, you can inhale and exhale while holding the position, but keep it at the minimum required level, and practice smooth, diaphragmatic breathing. Sharp intakes of breath or forceful exhaling during a pose puts undue pressure on the core muscles. As you progress, start practicing the ideal breathing cycle.

As said before, concentrate on perfecting each pose, rather than cranking out more reps. If the described pose feels weird, make minor adjustments to the guidelines to suit your body. Make sure that you are properly warmed up before doing surya namaskara, since this is primarily a stretching exercise, and can catch muscles unawares if they are not warmed up. These exercises help maintain a great posture, an optimum build, and excellent general health.

IMP: As with any exercise, consult your physician before performing sun salutation routines. This is especially true if you have major spinal, cardiac, or respiratory issues.

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The Fresh Diet: Gourmet Meals Meet Weight Loss

When you want to lose as many as ten pounds in a month, there is only one way I know of to get there that is reliable, easy and enjoyable: The Fresh Diet meal delivery service. The problem I have with most diets is that they usually eliminate entire food groups, and wouldn’t you know that within a day of starting a no nuts diet, I’m suddenly struck with an irresistible craving for almond butter? The beauty of The Fresh Diet is that it’s as easy as going online and choosing three meals and two snacks per day from a selection of truly mouth-watering dishes and no favorite foods are off limits.

The tasty meals you’ve selected are delivered to your door late each night in a secured, insulated bag that keeps everything cool and fresh until morning – all that remains to do is to enjoy your breakfast omelet with cheese, peppers and toast; your bean burger on whole wheat bun with baked onion rings for lunch; and your cod fish with wild rice and kale for dinner plus two snacks which might be cheesecake one day or chocolate pudding the next. There’s no reason to fear diet self-sabotage after roaming the snack aisles at the market because you don’t need to go to the market and because the daily menus are based on an ideal ratio of proteins, carbohydrates and fats and include all the major food groups, every meal is satisfying and cravings disappear. After one month of The Fresh Diet I lost ten pounds and had been re-introduced to sensible portion sizes. Whether you depend on The Fresh Diet on a regular basis or order it for a month once or twice a year to undo a few months of bad habits, you can count on great results and meals you’ll genuinely relish.

Go to The Fresh Diet online at http://www.thefreshdiet.com/

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The Motto for Transforming your Body: Progress Not Perfection

I’ve been a big girl most of my life, having started gaining in middle school. From the time I was about 12 I’ve tried countless ways to gain control of the scale: diets, exercise programs, pills, supplements, et cetera, et cetera, ad nauseum. Most offered a quick fix, and I would lose 10, 20, once even 60 pounds in a go. It was amazing, transformative… and sadly temporary. Few programs I’ve tried gave me the support and tools I needed to keep it going over the long haul. Which is what first drew me to Progress Not Perfection Health Systems and it’s founder, trainer Mike Sacks.

Mike’s story is similar to my own. While he was athletic growing up, an avid biker, an injury sidelined him. This set him on a path that earned him 70+ pounds and an unhealthy lifestyle. Starting from there, he instituted a different philosophy in his program. “What you find with many other plans is that they are destination based,” he explained. “Which works perfectly if you are looking to lose quickly for an upcoming event. I’m more interested in the journey, and starting my clients on a path that they can keep up for life.” Which is what we all want, of course! I’m not in this to lose 30 pounds and gain back 60, which I have experienced too many times. I was ready to start on the journey to a new me.

I met Mike for a training session in an unlikely place: my apartment. “Sometimes what can trip up a beginner is just getting the motivation to get to the gym.” I couldn’t agree more! The idea of traveling somewhere to work out, when just getting myself TO work out was always a hurdle. However, I didn’t exactly own much exercise equipment. No worries, Mike assured. “We start simply using your space as our gym, and your own body weight as the resistance.” Nothing to buy, nothing to rearrange, he gave me a circuit training work out to complete twice a week, while supplementing a morning yoga ritual daily. “The point in the beginning is consistency, getting you into a routine on a regular basis.” Start small, get consistent, and work up. I already love it, and having to only work out twice a week, excepting the small daily yoga routine, would fit in my schedule and make it easier not to find excuses.

This is not to say I’m getting off easy! The circuit he assigned me is difficult, including the dreaded plank (which, if you’ve never done, oh let me tell you! Not an easy feat). I’ve found a lot of success in keeping up with my work outs and have even started to push myself. Already, only 2 weeks in, I am noticing more flexibility from the yoga, and strength in places I’ve never felt (I can do push-ups!). I’ve lost 4 pounds and my jeans are starting to feel loose, and I think we can all agree that is one of the nest feelings in the world.

I have more energy and more ambition to work out than I ever did before. I no longer dread the gym and even find myself hopping on a treadmill after I complete my circuit. I already have my next few appointments booked with Mike and am so happy to have found a system that works for me. “My goal is to tailor my program to your life, your goals and your needs right now.” I love being able to see results in a program that I’m finally excited to do, that no longer feels like a chore.

To book your first appointment with Mike, call: (718)669-1704 or visit http://progressnotperfectionhealthsystems.com/

A special for Mother’s Day, just for Beauty News readers! As a new mother, it’s near impossible to get out the door and get to a gym with baby in tow. Mike will come to you and tailor you program around the demanding schedule of a newborn (or 5 year old and everything in between and above!). As a Beauty News reader, Mike is offering a buy three get the fourth free discount. I highly recommend working with him for a few sessions to see the best results!

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Top 10 Diabetes Myths Busted

As of today, about 25 million Americans have been diagnosed with diabetes. According to the American Diabetes Association, if the trend continues, by 2050, one in every three people will develop diabetes.

As we all know there are two kinds of diabetes: type 1 and type 2. Type 1 is the type that develops in childhood or early youth, in which the hormone insulin is not produced at all. Type 2 is the type in which the body fails to produce adequate amounts of insulin. This type was believed to develop in people over the age of 40, who are overweight, or those with a genetic disposition to it. However, with the increase in diabetic incidence in the younger population these days, researchers have realized that diabetes can affect a person of any age, weight, gender, etc. Sadly, diabetes makes no discrimination.

Many fear diabetes, because of the severe restrictions it places on their lives. This may have stemmed from all the misconceptions floating about diabetes. Let's have a look at the different myths.

Myth #1: I have to maintain a special diet because I have diabetes.
Diabetics don't have to eat a special diet, but have to consume a healthy, well-balanced meal which everybody should follow anyway. The only difference between a diabetic and non-diabetic is that the former has to monitor his meals more closely. A healthy diet is one comprising the right proportion of carbohydrates (whole grains), protein (lean meat, pulses), and fiber (fruits and vegetables). Junk food is high in salt, saturated and trans fat, and not only causes weight gain, but also increases the risk of heart diseases, stroke, etc.
Myth #2: Diabetes is so common these days, it's no big deal.
The so-called 'Fast Food Nation', is sadly now also called the 'Diabetic Nation' with the number of diabetics increasing with every passing day. According to the Centers for Disease Control and Prevention, more than 24 million Americans have diabetes. In fact, diabetes causes more deaths in a year, than AIDS and breast cancer combined. The number of cases is increasing, but that doesn't reduce the reason for concern. Diabetes is a serious condition linked to heart diseases, nerve damage, blindness, amputation of the limbs, kidney deterioration, etc.
Myth #3: Diabetics can't have desserts.
Desserts contain sugar, which when consumed spike the blood glucose levels. This is why diabetics are asked to control the amount of sweets they eat. However, this doesn't mean they cannot have desserts at all. Having small portions of desserts once in a while, after a low-carb meal is alright. This is because the total sugar in blood is controlled by the total amount of carbohydrate ingested. This may come from sugary or starchy foods. Incorporating it intelligently in the meal plan, without letting the total sugar level to rise is what is required. Thus, diabetics do not need to avoid sweets, they just need to strictly monitor the total sugar intake. Having treats once in a while is certainly OK!
Myth #4: Fruit juice is natural sugar, so it's alright for diabetics.
Yes, fresh fruit juice contains fructose and is devoid of white sugar, but even then it is not good for diabetics. While whole fruit comprises fiber, vitamins, minerals, and natural fruit sugar (fructose), freshly squeezed fruit juice lacks fruit fiber. Thus, one glass of orange juice contains a lot of fructose, which causes the blood sugar levels to rise. If you had eaten an orange, the fiber would cause the orange to get digested more slowly, and the sugar levels wouldn't spike. Having said this, having fresh fruit juice once in a while is alright. Fresh fruit is better than fruit juice, but fruit juice is definitely better than soda! It's just that it shouldn't be had daily and in unlimited quantities with the notion that it's healthy.
Myth #5: Carbs are a strict no-no!
Food items made from processed white flour, such as white bread, pastries, donuts, etc. are not to be consumed by diabetics as far as possible, however, indulging in them once in a while is not going to cause any sudden harm. These foods are prohibited because they have a high glycemic index, which causes the blood sugar levels to increase. However, eliminating carbs completely from your diet is not right. Carbohydrates provide fuel to the body for energy, and no carbs means less energy to get through the day. The key is to identify foods with low glycemic index like whole grain flour, vegetables, legumes, fruit, nuts, etc. which cause gradual rise in blood glucose. The key is to limit portions, and have 6 small meals throughout the day, instead of 3 large ones.
Myth #6: I can eat it as long as it's labeled 'Sugar-free'!
The wide range of sugar-free products seem to be the answer for most diabetics. After all, they are the guilt-free way of satiating our sweet tooth. Sugar-free ice creams and chocolates do not raise sugar levels. However, this term sugar-free can be quite misleading. While it's true it is devoid of sugar, our minds fail to understand that the item is not carbohydrate-free/calorie-free. While carbohydrates or calories are not dangerous per se, the danger arises in case of overindulgence. Diabetic people tend to overindulge in sugar-free products, which sends loads of calories into their bodies. This in turn raises the sugar levels, which ultimately causes weight gain. If you want to have sugar-free items, have them only in limited amounts.
Myth #7: Only those who eat lots of sugar get diabetes.
Type 1 diabetes is caused by genetic and other factors that are yet to be discovered, while type 2 diabetes is believed to be caused by genetic as well as unhealthy lifestyle. To be precise, medical science hasn't found the exact cause of diabetes. Family history and genetics are linked to diabetes development, however, many develop diabetes even though it doesn't run in the family. The American Diabetic Association says that while consuming too much sugar is not directly seen to cause diabetes, consumption of sugar should be controlled. This is because excess sugar means excess calories, and excess calories means weight gain, which in turn can increase the risk of diabetes. Other medical conditions like high blood pressure, polycystic ovary syndrome, etc. may also increase the risk.
Myth #8: I'm thin, so I can't get diabetes.
It's a dangerous myth that only fat people develop diabetes. This may make thin people be of their guard, and get complacent on their routine check-ups. Although obesity increases one's chances of developing type 2 diabetes, being skinny doesn't reduce your risk. Several men and women diagnosed with type 2 diabetes are shocked, because they expected diabetes to be linked to excess pounds. Factors like genetics, stress, etc. are assumed to be responsible for causing diabetes in thin people.
Myth #9: Losing weight will cure diabetes.
Weight loss is an important part of diabetes management. For this the more you exercise the better. Exercising helps reduce the resistance to insulin. However, it's crucial that we understand weight loss only helps manage diabetes, but in no way cures or reverses it. It's important to realize that although obesity or excess pounds act as a risk factor for diabetes, it does not cause it. Some may argue that by losing weight their diabetic condition was reversed. However, weight loss may cause the sugar levels to stabilize only for a short period of time. When one gains back the pounds, the sugar levels will also be seen to rise. Thus, losing weight can help control diabetes, but cannot cure it.
Myth #10: I'm doomed because I have diabetes.
Just because you've been diagnosed with diabetes, doesn't mean you're doomed. It's important to remember, diabetes is not a disease, but a symptom - high blood sugar level. If not controlled it can cause various health problems, however, with proper care health complications can be avoided. Diabetes can be delayed by maintaining a proper exercise routine and a healthy diet. Often when people are diagnosed with diabetes, they feel they're doomed because they cannot eat sweets, however, occasional treats are not a problem. If one maintains portion control, diabetes can be managed very well.
Diabetes must neither be taken lightly, nor are we to fear it. The key to understanding diabetes is 'balance'. If you can balance your lifestyle, that is eating healthy with occasional treats, and follow a daily exercise regime, you can lead a life that is not weighed down by diabetes! All the best!

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One Love – Fitbit One

Want to feel better-rested or take more steps each day? Knowing how many hours you sleep and how many steps you normally take is a great starting point so that you can measure progress as you work towards your goals. A Fitbit One is a super-convenient, lightweight, all-in-one device that tracks activities and monitors sleep patterns. The FitBit One is one of the most user-friendly devices I’ve ever encountered. As long as you sign up with Fitbit One’s website and register your product, you are good to go. What’s great is there’s no need to log onto a computer to update or upload your information, the Fitbit One automatically syncs your information wirelessly with a device that plugs into a USB port when you’re within fifteen feet of the device. I like that I can use my smartphone to access the information that was uploaded to the Fitbit website. An added bonus is that the Fitbit uses rechargeable batteries that can be recharged with a charging cable and USB port.

I clip the Fitbit onto my waistband when I’m exercising and also use it to track how many steps I’ve taken or how many stairs I’ve climbed throughout the day. It calculates the distance I’ve travelled and the number of calories burned each day. When I am going to bed, I strap it onto my wrist with the sleep wristband it came with, and it tracks my sleep pattern. I even use the silent wake alarm to get up each day.

I was already using an app called MyFitnessPal to log my food intake when I got the Fitbit, and even though I could switch to Fitbit to log my meals, a happy surprise is Fitbit automatically syncs with MyFitnessPal and other sites such as Lose It, SparkPeople, and HealthVault.

One thing to note is the Fitbit counts stairs by floors rather than individual stairs. I was dismayed when the Fitbit One calculated significantly less calories burned during a run than my treadmill indicated. For the longest time, I thought I was burning over 900 calories in an hour running on the treadmill, but the FitBit One says that I’ve only burned around 650 calories. There goes those Vanilla Oreos that I was planning on eating after my workout! The Fitbit One has a “flower” that grows every time you are active, and if the flower doesn’t grow, you need to get up and GET MOVING! My Fitbit One and I are inseparable, and I highly recommend it as the One for you too.

Available online at http://www.target.com and at Best Buy – seewww.bestbuy.comforlocations

Originally published April 2013

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Fit Finds: Get Energized for Spring

You’ll be inspired to get moving with a pair of New Balance Minimus 10v2 running sneakers. Designed for road runners, these sneaks are so light and comfortable they’re perfect for city runs, stair climbing or everyday zipping around town. For serious NB devotees the Minimus 10v2 represents a revolutionary high tech rehaul of the original Minimus sneaker. The vibram sole is lightweight and flexible but still offers cushioning and durability. The mesh upper has a mono-tongue construction to add to the natural fit and feel. It’s a perfectly balanced shoe with enhanced ground feel and control for serious runners with a predominantly midfoot ground strike. For well-meaning, casual runners like myself, just looking at these sneakers which come in fun color combinations like royal blue with pink is an instant energy boost!

Available online at http://www.newbalance.com and at New Balance 150 5th Avenue at 20th Street, 212-727-2520

A great way to get energized is with super-nutrient packed foods. Navitas offers a full line of organic superfoods that make healthy eating convenient and delicious. Coconut Water (freeze-dried, just add water), Power Snacks (Cacao Goji Superfood or Citrus Chia Superfood – both flavors a delicious amalgam of date paste, seeds, nuts and powders), Chia Seeds, and Chia Powder are just a few of the offerings from Navitas that will make you feel instantaneously more healthy and ready for anything.

Available online at Whole Foods http://www.wholefoods.com and at Westerly Natural Market, 913 Eighth Avenue, 212-586-5262

If, like many of us, you tend to exercise less and eat a bit more in the winter, now may be a great time to try The FastDiet by Dr. Michael Mosley and Mimi Spencer. The FastDiet aka the 5:2 diet has been popular in the UK since August 2012 when Dr. Mosley appeared in a BBC documentary about his experience on the 5:2 diet. The diet is based on research that intermittent fasting not only leads to weight loss but also reduces risk factors for a number of diseases such as breast cancer and Alzheimer’s. Research shows that intermittent fasting triggers the body to go into repair mode, lowers IGF-1 (insulin-like growth factor 1) which in high levels is linked to cancer, increases insulin sensitivity, improves cholesterol counts, BMI and body fat decreases and lean muscle increases. Of course, knowing that a diet may be beneficial doesn’t make it easy to follow, but The FastDiet offers an interesting proposition: eat what you like 5 days a week and eat 500 calories (600 for men) on 2 nonconsecutive days. Dr. Mosley and Mimi Spencer claim that by keeping busy on the low calorie days, hunger pangs won’t last and thoughts of unrestricted meals the next day make restraint possible (although in truth, most people don’t go overboard on non-fasting days). The book provides a month of 500 calorie meal plans which are divvied up between breakfast and dinner. There are nicely styled, glossy color photos of the meals, and though they look appetizing, there’s no question that these are mini meals. For instance, one 500 calorie meal plan includes a bowl of oatmeal with blueberries for breakfast and chicken stir-fried with some veggies for dinner plus a clementine for dessert and…that’s all! If you can manage it, The FastDiet could be a great way to get energized for spring.

Available online at http://www.amazon.com and at Barnes and Noble, see http://www.barnesandnoble.com for locations.

Originally published April 2013

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