Evening Primrose Oil

At week 37, my midwife recommended taking primrose twice a day (once orally, and once...rrr...vaginally). This to soften the cervix. Which apparently is more important to focus on then how dilated a mother is. While there isn't sufficient evidence to state it's effectiveness. Years and years of midwifery has got to have some clout on this topic. I am taking it anyway and it seems to be working for me. I took it upon myself to do some research on this oil in general. 

Also, I have been advised to discontinue my primrose regime after delivery and switch back to my high doses of mercury free fish oils while I breastfeed. 

What is it?

Evening primrose oil is the oil from the seed of the evening primrose plant. Evening primrose oil is used for skin disorders such as eczema, psoriasis, and acne. It is also used for rheumatoid arthritis, weak bones (osteoporosis), Raynaud’s syndrome, multiple sclerosis (MS), Sjogren’s syndrome, cancer, high cholesterol, heart disease, a movement disorder in children called dyspraxia, leg pain due to blocked blood vessels (intermittent claudication), alcoholism, Alzheimer’s disease, and schizophrenia.

Some people use evening primrose oil for chronic fatigue syndrome (CFS); asthma; nerve damage related to diabetes; an itching disorder called neurodermatitis; hyperactivity in children and attention deficit-hyperactivity disorder (ADHD); obesity and weight loss; whooping cough; and gastrointestinal disorders including ulcerative colitis, irritable bowel syndrome, and peptic ulcer disease.

Women use evening primrose oil in pregnancy for preventing high blood pressure (pre-eclampsia), shortening labor, starting labor, and preventing late deliveries. Women also use evening primrose oil for premenstrual syndrome (PMS), breast pain, endometriosis, and symptoms of menopause such as hot flashes.

In foods, evening primrose oil is used as a dietary source of essential fatty acids.

In manufacturing, evening primrose oil is used in soaps and cosmetics.

In Britain, evening primrose oil used to be approved for treating eczema and breast pain. However, the Medicines Control Agency (MCA), the British equivalent of the US Food and Drug Administration (FDA), withdrew the licenses for evening primrose oil products marketed as prescription drug products for these uses. The licenses were withdrawn because the agency concluded that there is not enough evidence that they are effective. The manufacturer disagrees, but it hasn’t published studies yet to prove the effectiveness of evening primrose for these uses.

How effective is it?

Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, Ineffective, and Insufficient Evidence to Rate.

The effectiveness ratings for EVENING PRIMROSE OIL are as follows:

Possibly effective for...

• Breast pain (mastalgia). It may not be effective for long-term severe breast pain, though.
• Osteoporosis, when used in combination with calcium and fish oils.

Possibly ineffective for...

• Symptoms of premenstrual syndrome (PMS).
• Attention deficit-hyperactivity disorder (ADHD).
• Reducing symptoms of a kind of skin disorder called atopic dermatitis (eczema).
• Hot flashes and night sweats due to menopause.

Insufficient evidence to rate effectiveness for...

• Chronic fatigue syndrome (CFS). There is some early evidence that a specific combination of evening primrose oil and fish oils (Efamarine) might reduce the symptoms of CFS. However, study results have not been consistent.
• Rheumatoid arthritis (RA). Some studies show evening primrose oil reduces pain in RA. But some other studies show no benefit.
• Complications of pregnancy. Research to date suggests that taking evening primrose oil doesn’t seem to shorten labor, prevent high blood pressure (pre-eclampsia), or prevent late deliveries in pregnant women.
• Sjogren’s syndrome (an autoimmune disorder in which certain body cells attack and destroy the glands that produce tears and saliva). There is some evidence that taking evening primrose oil doesn’t improve symptoms.
• Cancer.
• Acne.
• Multiple sclerosis (MS).
• Rheumatoid arthritis.
• Heart disease.
• High cholesterol.
• Alzheimer’s disease.
• Other conditions.

More evidence is needed to rate evening primrose oil for these uses.

How does it work?

Evening primrose oil contains “fatty acids.” Some women with breast pain might not have high enough levels of certain ”fatty acids.” Fatty acids also seem to help decrease inflammation related to conditions such as arthritis and eczema.

Are there safety concerns?

Evening primrose oil is LIKELY SAFE for most people. It can sometimes cause mild side effects including upset stomach, nausea, diarrhea, and headache.

Special precautions & warnings:

Pregnancy and breast-feeding: Taking evening primrose oil is POSSIBLY UNSAFE during pregnancy. It might increase the chance of having complications. Don’t use it if you are pregnant.

It is POSSIBLY SAFE to take evening primrose oil during breast-feeding, but it’s best to check with your healthcare provider first.

Bleeding disorders: There is a concern that evening primrose oil might increase the chance of bruising and bleeding. Don’t use it if you have a bleeding disorder.

Epilepsy or another seizure disorder: There is a concern that taking evening primrose oil might make seizures more likely in some people. If you have a history of seizure, avoid using it.

Schizophrenia: Seizures have been reported in people with schizophrenia treated with phenothiazine drugs, GLA (a chemical found in evening primrose oil), and vitamin E. Get your healthcare provider’s opinion before starting evening primrose oil.

Surgery: Evening primrose oil might increase the chance of bleeding during or after surgery. Stop using it at least 2 weeks before a scheduled surgery.

Are there interactions with medications?

Major

Do not take this combination.

Medications that slow blood clotting (Anticoagulant / Antiplatelet drugs)

Evening primrose oil contains GLA (gamma-linolenic acid), which might slow blood clotting. Taking evening primrose oil along with medications that also slow clotting might increase the chances of bruising and bleeding.

Some medications that slow blood clotting include aspirin, clopidogrel (Plavix), nonsteroidal anti-inflammatory drugs (NSAIDs) such as diclofenac (Voltaren, Cataflam, others), ibuprofen (Advil, Motrin, others), naproxen (Anaprox, Naprosyn, others), dalteparin (Fragmin), enoxaparin (Lovenox), heparin, warfarin (Coumadin), and others.

Moderate

Be cautious with this combination.

Medications used during surgery (Anesthesia)

Evening primrose oil might interact with medications used during surgery. One person who was taking evening primrose oil and other medications had a seizure during surgery. But there isn't enough information to know if evening primrose oil or the other medications caused the seizure. Be sure to tell your doctor what natural products you are taking before having surgery. To be on the safe side, you should stop taking evening primrose oil at least 2 weeks before surgery.

Phenothiazines

Taking evening primrose oil with phenothiazines might increase the risk of having a seizure in some people.

Some phenothiazines include chlorpromazine (Thorazine), fluphenazine (Prolixin), trifluoperazine (Stelazine), thioridazine (Mellaril), and others.

Are there interactions with herbs and supplements?

Herbs and supplements that might slow blood clotting

Using evening primrose oil along with herbs that can slow blood clotting could increase the risk of bleeding in some people. These herbs include angelica, clove, danshen, garlic, ginger, ginkgo, red clover, turmeric, and others.

Are there interactions with foods?

There are no known interactions with foods.

What dose is used?

The following doses have been studied in scientific research:

BY MOUTH:

• For breast pain: 3-4 grams daily.

The Pros & Cons Of Detox Cleanses

Cleanses are super-popular with celebrities and us regular people alike. But are they really safe? Are they really effective? Are there some that are better than others?

Three experts tell whether doing a cleanse is right for you…

“Go for it. Cleanses come in many forms-some are just juices, others are restricted-eating plans that last a day or even several weeks. But the goal is the same: to help your body flush out toxins and jump-start weight loss. Some aren’t helpful, because they are too low in calories or omit key nutrients. But a good cleanse, one that’s organic and vitamin-rich, acts as a reset button to help transform unhealthy eating habits and infuses your body with nutrients.

A lot of my clients who find cleanses appealing have been subsisting on sugar and caffeine-they’re actually somewhat malnourished! They find that an organic-juice cleanse makes them feel sharper and more aware of bad habits that were sabotaging their health, like mindless eating. I know every time I do one, I get an energy boost.”

- Ashley Koff, R.D., Los Angeles dietitian and coauthor of Mom Energy: A Simple Plan to Live Fully Charged

“No. Liquid cleanses, or severely calorie-restricted detox diets, are based on quack science, and the only weight you lose is water weight. They can even do your body a lot of harm: Because many cleanses cause you to go to the bathroom more than usual, you may flush out important electrolytes that help your heart function and maintain fluid balance in your body. That’s why some people experience muscle weakness and mental fogginess. Your colon isn’t dirty, and juice cleanses wouldn’t ‘clean’ it anyway, since they don’t contain much fiber, which is what actually ‘scrubs’ the colon.

Plus, the idea that your body is better able to digest liquids is nonsense. Your stomach is built to cope with solid food, and it doesn’t need a break! If you really want to slim down, fill your plate with leafy green vegetables, fiber, whole grains and good fats in your everyday life.”

- Michael D. Gershon, M.D., professor of pathology and cell biology at Columbia University

“Do it, but be smart. I don’t recommend cleanses that omit protein, good carbs or healthy fat. And watch out for ones that provide fewer than 1,000 calories a day. Skimping on nutrition can cause you to lose calorie-burning muscle, slow your metabolism, weaken your immune system and dull your skin and hair. Plus, it can lead to rebound binge eating. Do it right, though, and a cleanse has 

Many women do cleanses to drop pounds; while all of the weight loss may not last, it can be motivating. It’s inspired some of my clients to make lifestyle changes that do lead to long-term success. I recommend a solid-food detox-it’s more filling than liquid-only plans. Simply cut out processed foods and alcohol, and consider eliminating animal products and caffeine. A detox should feel like a tune-up, not a punishment.”

- Cynthia Sass, R.D., author of S.A.S.S. Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches

Also: remember to always consult a medical professional before starting any sort of cleanse or other diet program. Even if you feel fine, it’s better to talk to someone beforehand about potential adverse reactions that you may not be aware of.

6 Reasons Why Bananas Are AWESOME

Before we start discussing the health benefits of bananas, here is some nutritional information for a serving of banana:

Serving size = 1 medium sufficiently ripe banana [about 7″ long and 126 grams (0.28 pounds) in weight]
Total Fat = 0 g; Cholesterol = 0 g; Calories = 110
Potassium = 400 mg (10% of daily recommended value)
Dietary Fiber = 4 g (16% of daily recommended value)
Sugar = 14.8 g; Protein = 1 g (2% of daily recommended value)
Vitamin C = 16% of daily recommended value
Vitamin B₆ = 20% of daily recommended value

 1. Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape. Potassium is essential for proper muscle contraction and hence plays an important role in muscle-influenced activities including: the normal rhythmic pumping of the heart, digestion, muscular movements, etc., Some studies have also linked low potassium intake to high blood pressure and increased risk of stroke. Most Americans don’t get enough potassium in their diet (recommended dose is about 4 g per day) - blame it on our fast food culture. Including a banana (or two) in your diet everyday would take you a step closer towards getting your daily recommended dose of potassium 

2. Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones are again due to the high potassium content of bananas. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones. Also, for the same reason (suppressing of calcium excretion), it minimizes the loss of calcium from the body and thereby reduces the risk of osteoporosis 

3. Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids which are building blocks of proteins (btw, an incredible number of articles on the internet call tryptophan as a “mood-enhancing protein” and that is technically not correct). Tryptophan helps the body to produce serotonin - which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative. It should be noted that the only way our our body gets it’s dose of tryptophan is through our diet - it does not produce tryptophan naturally; bananas is one of the easiest ways to get it

4. Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B₆ plays an important role in converting tryptophan to serotonin (read #3 above), and also helps the body to make hemoglobin - a crucial ingredient of your blood. Vitamin B₆ is also essential for antibody production and to maintain a healthy immune response. It also helps to convert carbohydrates to glucose and thereby maintains proper blood sugar levels. A medium banana can take care of 1/5th of your daily recommended intake of vitamin B₆ and is one of the easiest (and cheapest) ways to increase your dietary intake of the vitamin

5. Bananas are good for kids: Let me quote this from NIH’s Medical Encyclopedia  

Bananas are part of the BRAT diet, a diet many physicians and nurses recommend for children recovering from gastrointestinal problems, particularly diarrhea. BRAT stands for the different components that make up the diet: Bananas, Rice cereal, Applesauce, Toast. These are binding foods that make the stools harder.

6. Bananas are good source of dietary fiber: A single serving (one medium-sized banana) contains 16% of the daily recommended dietary fiber intake for a normal adult - that’s substantial for a single serving of any food. Fiber improves laxation (smooth bowel movements). Fiber-rich diets have also been linked to lower risk of coronary heart disease and of type 2 diabetes. Also, view this information in light of the following facts

Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day.  

Availability is the best part: Bananas are very affordable at about 35~40 cents per pound (on an average - in the US) and are generally available in almost all grocery stores; you don’t need to cook them or wash them (unless you want to eat the outer skin) and that makes them ideal as quick lunch substitutes. Consider bananas as an awesome and affordable dietary supplement.

Got sugar concerns?: People worry a lot about the carbohydrates (especially the sugar part) in bananas. To that end, here are a few quotes from a couple reliable sources:

A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of 6 … Although an apple may be a little better choice for a snack, eating a banana isn’t all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet. (source: USDA.gov)

Despite being erroneously called “fattening” and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. (source: American Diabetes Association)

Greek Yogurt Vs. Regular Yogurt: Which Is More Healthful?

Move over, regular yogurt.  Going Greek is in, and this exotic option has elbowed its way onto refrigerator shelves everywhere. Most give a big thumbs up to its taste—tangier and less sweet, as well as creamier—but is it healthier than its conventional counterpart?
First, to be clear: Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They're low in calories and packed with calcium and live bacterial cultures. But our Mediterranean friend—which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge.

Here's a closer look at how the two stack up nutrition-wise.
Protein. Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.
Carbohydrates. Going Greek is a smart choice for low-carb dieters. It contains roughly half the carbs as the regular kind—5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant. Remember, however, that "both types of yogurt can contain high amounts of carbs if they're sweetened with sugar or another sweetening agent," says Kari Hartel, a Missouri-based registered dietitian. "No matter which type you choose, opt for yogurt with less added sugar."
Fat. Be wary of Greek yogurt's fat content. In just 7 ounces, Fage's full-fat Greek yogurt packs 16 grams of saturated fat—or 80 percent of your total daily allowance if you're on a 2,000-calorie diet. (That's more than in three Snickers bars.) Dannon's regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and "bad" LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you're going Greek, stick to low-fat and fat-free versions.
Sodium. A serving of Greek yogurt averages 50 milligrams of sodium—about half the amount in most brands of the regular kind. (Low-sodium versions of regular yogurt are available.) Too much salt can boost blood pressure and increase the risk of other heart problems. The federal government's 2010 Dietary Guidelines urge Americans to cap sodium at 2,300 milligrams a day, or 1,500 milligrams if they're older than 50, African-American, or have hypertension, diabetes, or chronic kidney disease.
Calcium. Regular yogurt provides 30 percent of the federal government's recommended daily amount. Greek yogurt loses some of its calcium through the straining process, but still packs a wallop. A 6-ounce cup typically supplies about 20 percent of the daily recommendation. If you're still worried about calcium intake, load up on milk, seeds, and almonds.

Still undecided on which team to join? Compare the labels of Dannon's regular and Greek varieties. (Other popular brands of Greek yogurt include Chobani, and Stonyfield Farm's Oikos.)
Greek (5.3 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol: 10 milligrams
• Sodium: 50 milligrams
• Sugar: 6 grams
• Protein: 15 grams
• Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol 5 milligrams
• Sodium: 120 milligrams
• Sugar: 12 grams
• Protein: 9 grams
• Calcium: 30 percent on a 2,000-calorie diet.

Though most experts agree that Greek yogurt has a nutritional edge, both kinds help you lose weight by keeping you full on fewer calories. The key is sticking to plain, nonfat, or low-fat varieties. In a recent study published in the New England Journal of Medicine, Harvard researchers found that yogurt can keep help keep age-related weight gain in check. People tended to lose nearly 1 pound every four years if they added a daily serving of yogurt to their diet, probably because of the way bacterial cultures affect our intestines.

If you do opt for Greek yogurt, take advantage of its versatility. Mix it with seasonings like garlic, dill, and parsley to create a unique dip for carrots, celery sticks, or cucumber slices. Toss in some berries or high-fiber granola. You can also substitute Greek yogurt for sour cream on tacos, for example, or for the eggs and oil in baked goods. It's an acceptable replacement for fatty ingredients like cream cheese, mayo and butter. Its thick texture makes it an excellent swap for mayonnaise on sandwiches, or in dishes like potato salad, egg salad, pasta salad, and coleslaw. Since these are comfort foods, it makes it easier to transition to using yogurt in recipes. I personally like to add a little honey or low sugar jam for my breakfast. Don't skip breakfast :)

THE PERFECT SKIN DIET: 10 Super Foods

Almonds: Hey, guess what? Almonds are seeds, not nuts, and they're stuffed with vitamin E, a potent sun blocker. Volunteers who consumed 14 milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light sunburned less than those who took none. "Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals," explains Jeffrey Dover, M.D., associate clinical professor of dermatology at Yale University.
Suitable switch: 2 Tbsp peanut butter; 1/2 cup

Carrots: Think of them as orange wonder wands—good for eyeballs, good for clearing up breakouts. Credit vitamin A. "It helps prevent the overproduction of cells in the skin's outer layer," says Howard Murad, M.D., associate clinical professor of dermatology at UCLA's David Geffen School of Medicine. That's where dead cells and sebum combine and clog pores. Another reason to snack on carrots: Vitamin A also reduces the development of skin-cancer cells. Nibble on a half-cup of baby carrots (that's about 16) per day.
Suitable switch: Milk (1 cup); cheddar cheese
Dark Chocolate: It's medicine—so of course you need it! Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. In a study published in The Journal of Nutrition, women who drank cocoa fortified with 326 milligrams of flavonols (equal to a standard Hershey's Special Dark bar) had better skin texture and stronger resistance to UV rays than those who drank cocoa containing just a small amount of the antioxidant. You need just a few ounces a day.
Sort-of-suitable switch: Blackberries, blueberries, cherries, raspberries—though you'd have to eat a huge amount.

Flaxseeds: These wee seeds contain omega-3 fatty acids, which erase spots and iron out fine lines. The British Journal of Nutrition reported that participants in one study who downed just over two grams (about half a teaspoon) of O-3's in six weeks experienced significantly less irritation and redness, along with better-hydrated skin. "The fats are believed to stifle your body's response to irritation and attract water to skin cells to plump up the skin and reduce wrinkles," Murad says. Sprinkle seeds on oatmeal or veggies.
Suitable switch: Flaxseed oil (1 Tbsp with sauteed veggies); salmon (4 oz); walnuts (1 oz, or about 14 halves).

Green Tea: What can't green tea do? OK, your taxes. Anyway, when it's hot, the bionic brew releases catechins, a type of antioxidant with proven anti-inflammatory and anti-cancer properties. (The tea's antioxidants start to degrade as it cools, so drink it while it's hot.) A 2007 study in The Journal of Nutritional Biochemistry found that drinking two to six cups a day not only helps prevent skin cancer but may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.
Suitable switch: White tea.

Safflower Oil: The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer from painfully dry, flaky, itchy skin. They keep cell walls supple, allowing water to better penetrate the skin. Scientists have found that this oil may help people who suffer from severe conditions like eczema. So shoot for an amount that gives you 5 to 10 percent of your daily calories.
Suitable switch: Cooking oils like borage, soybean, or corn oil.

Spinach: You could probably build a fortress against the Big C with these leaves. In a study published in the International Journal of Cancer, people who ate the most leafy greens actually had half as many skin tumors over 11 years as those who ate the least. It's thought that the folate in these veggies may help repair and maintain DNA—basically bolstering cells' ability to renew themselves. That reduces the likelihood of cancer-cell growth, Drayer says. The added bonus to Popeye's fix: The water in greens penetrates cell membranes—which makes for plumper and less wrinkled skin.
Suitable switch: Collard greens.

Sweet Potatoes: They not only pack a big yum; they're also loaded with vitamin C, which smooths out wrinkles. "Vitamin C is essential to collagen production," Dover says, "and the more collagen you have, the less creased your skin looks." In fact, a recent study in The American Journal of Clinical Nutrition found that volunteers who consumed about four milligrams of C (that's about half a small sweet tater) daily for three years decreased the appearance of wrinkles by 11 percent.
Suitable switch: 2 Carrots (1 large or 16 baby); orange juice (6 oz).

Tomatoes: Sure, they're swell on salads, but cook them down and these plump little beauties can help save your skin. Why? Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-aging free radicals caused by ultraviolet rays, according to Murad. Your body gains the most sun-shielding nutrients when the vegetable is heated. Just a half-cup of cooked tomatoes or pasta sauce has 16 milligrams of lycopene; along with ample sunscreen, that daily dose should help keep you out of the red.
Suitable switch: Watermelon (1/16 of a whole melon).

Tuna in a Can: Your favorite sandwich melt has a little secret: selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Three ounces, or half a can per day, can help.
Suitable switch: Brazil nuts (about 12); turkey (1 cup).

http://www.womenshealthmag.com/beauty-and-style/get-healthy-skin

Health Benefits of Cranberries + Recipe

Cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable--including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries.

One cup of whole cranberries has 8,983 total antioxidant capacity. Only blueberries can top that: Wild varieties have 13,427; cultivated blueberries have 9,019.

While they are available frozen year-round, in fall and winter you can buy cranberries fresh. Fresh cranberries stored in a tightly-sealed plastic bag in the refrigerator will last up to two months. But be careful: If one starts to get soft and decay, the others will, too--so remove soft ones before you store them. Cooked cranberries can last up to a month in a covered container in the fridge.

Consumers are well aware of the long-standing belief that drinking cranberry juice (not cocktail) can help to prevent UTIs (Urinary Tract Infections). However, recent studies have shown that cranberries may be bacteria's biggest enemy and therefore have more health benefits than previously thought. 

Cranberries have at least four amazing health benefits.

Cranberries can:

- fight E.coli - this is the bacteria that can cause urinary tract infection

- can get rid of H. pylori - this is the bacteria that is linked to stomach cancer and ulcers

- help eliminate streptococcus mutans - this is the bacteria responsible for tooth decay

- also help prevent stroke and heart disease - this is a finding by a university study published earlier this year

Further, researchers from Harvard Medical School, and Rutgers University determined that regular consumption of cranberry juice reduced the amount of bacteria in the urinary tract. It was determined that something specific to the cranberry actually prevented bacteria from adhering to the lining of the bladder. 

Cranberries also contain phytochemicals that contribute to their overall effects. Some of these phytochemicals act as antioxidants which neutralize harmful free radicals in the body. These antioxidants are known to reduce oxidative damage to cells that can lead to heart disease, cancer, and other degenerative diseases.

The cranberry fruit contains no cholesterol, virtually no fat, is low in sodium, and has dietary fiber. Throughout history, the health benefits of cranberries have been based on folkloric remedies that have existed for centuries. These health-giving benefits were long recognized by the First People on this continent. 

Fresh cranberries are available from mid-September through December, which probably explains why they were traditionally served (fresh) during the year-end holiday season. They can be stored in the refrigerator for up to four weeks. They can also be bought fresh then frozen to be enjoyed all year.

Slipping Cranberries into Your Diet

There are several ways to enjoy cranberries:

Fresh or dried - are highly recommended. Fresh cranberries can be used in breads, and muffins. Dried cranberries are less tart than the fresh ones and can be eaten as a snack - no more than 1/2 cup per day.

Fresh cranberries cooked during the holiday season are excellent. Generally, cranberry sauce is traditionally served for American holidays. But one holiday, instead of cranberry sauce, my sister cooked fresh cranberries - oustanding! Now it is impossible to go back to the canned cranberry sauce.

Cranberry juice - should be real juice and not the cocktail. Choose pure cranberry juice. If it is too tart it can be mixed with sparkling water. About 6 ounces daily will provide optimum health benefits.

Cranberry supplements - these are suggested as a last resort for people who just don't like the taste of cranberries. Follow the dosage on the bottle. However, it is always recommended that you get your nutrients from food and not food products or supplements.

Cranberry Apple Crisp Recipe

INGREDIENTS

For 9 servings

• 5 cups tart apples (about 6 medium apples), pared and sliced
• 1½ cups fresh or frozen cranberries
• 1/3 cup sugar
• ½ cup all-purpose flour
• ½ cup brown sugar
• 1 tsp cinnamon
• ¼ cup butter

INSTRUCTIONS

Preheat oven to 375ºF. Lightly grease a 9-inch square baking pan.

Layer apples and cranberries in pan, sprinkling with sugar as you layer.

Make topping: Mix flour, brown sugar, and cinnamon. Work in butter until light and crumbly. Sprinkle topping evenly over apples and cranberries.

Bake 45 minutes or until apples are tender.

NUTRITIONAL INFORMATION

CALORIES  210 (25% from fat); PROTEIN 1g; FAT 6g; CARBOHYDRATES 39g; CHOLESTEROL 15mg; FIBER 3g; SODIUM 64mg.

Health Benefits of Ginger

1.     Ginger's warming essential oil improves circulation and blood flow, making it an ace at relieving tired muscles. Try this soak in it after a demanding workout or long run. Grate 4 tablespoons fresh ginger, and seal it in a cotton bag; place bag under running bathwater.

2.     Got bad period cramps? Try ginger tea. A study in the Journal of Alternative and Complementary Medicine found that ginger was as effective as ibuprofen for relieving painful periods. Just steep 2 tablespoons fresh ginger root in water for 15 minutes, strain, and enjoy with honey or lemon.

3.     Along the same lings, Ginger displays anti inflammatory properties and can be used to treat rheumatoid arthritis, osteoarthritis, and various other muscular disorders. The chemical components of the root are instrumental in inhibiting the biosynthesis of prostaglandins which are responsible for causing inflammation.

4.     Rejuvenate your skin, Brighten skin with this body scrub: Mix 4 ounces Epsom salt, 1 tablespoon lime juice, and 1 tablespoon chopped ginger; microwave at 15-second intervals until warm. Apply scrub all over, then rinse. The ginger gives you a healthy glow, while the lime's vitamin C smooths skin.

5.     Ginger has carminative properties (anti spasmic) and can be used to calm in upset stomach, providing relief for the relief of bloating and gas.

6.     The intake of ginger helps stimulate the secretion of mucus, quieting your cough and soothing any scratchiness I your throat.

7.     Ginger has been proven (in multiple studies) to treat feelings of nausea, particularly in the form of seasickness, morning sickness, motion sickness and as a side effect of chemotherapy.

8.     Ginger contains anti viral, anti toxic, and anti fungal properties, and is used for the prevention of and treatment against the common cold.

9.     Ginger acts as an antihistamine and aids in the treatment of allergies.

10.   Ginger contains special enzymes responsible for catalyzing the proteins in your food, thus aiding in digestion and the prevention of cramps. The ancient Greeks used to eat ginger after a large meal in order to ease the digestion process.

11.   Due to its promotion of mucus secretion, ginger protects against the development of ulcers, unwanted holes in the lining of your stomach.

12.   Ginger has proven to help lower your cholesterol levels and prevent the formation of blood clots.

13.   Ginger is often used to settle an upset stomach or treat severe stomach ailments such as dyspepsia or colic. It is frequently used today in developing countries to treat diarrhea.

Carbs are NOT your Enemy

If I see one more person pass the bread basket and announce that their on a low carb diet I'm gonna SCREAM!!! Okay, not really. But when I hear this, I hear that they are poorly informed and sharing misinformation (and what's up with talking diet when out to dinner with friends LOL).

The truth is, your body needs carbohydrates! The health benefits that come from carbohydrates are important to your survival. Let's learn about them.

1. Energy. Plainly said, carbohydrates provide your body with the energy it needs to function. When you eat carbohydrates, your body breaks them down into glucose. Glucose is a sugar that is used by your body for energy. When you consume carbohydrates such as: whole grain cereals and breads, fruits, vegetables, beans and nuts, you are providing your body with an unprocessed form of carbohydrates.

These carbohydrates are then broken down into glucose and are transported in your bloodstream to your cells to provide your body with energy.

2. Fiber. Unprocessed carbohydrates, such as fruits and vegetables are loaded with fiber.

Fiber is necessary for your body and has many health benefits. Foods that are high in fiber help you stay full longer. Therefore, you will not eat as much and you will carry less body fat. Fiber also promotes regular bowel movements so that you are not constipated. Fiber helps your body absorb the nutrients that are found in your food, providing you with the vitamins and minerals that you need to support a strong immune system.

 

3. Stability of blood sugar levels and insulin. The carbohydrates that you eat from your fruit, vegetables and whole grains break down during digestion. The glucose, or sugar, that comes from these carbohydrates is used for energy. If you eat too many processed carbohydrates, such as: white bread, cereals, rice and pasta, your body will try to get rid of the extra sugars by releasing insulin from your pancreas.

 

If you have excess sugar, your body will be unable to process it and it will be deposited as extra fat on your body.

 

By avoiding products containing white flour and focusing on whole grain, fruits and vegetables, your body will be able to digest these carbohydrates slowly, thus stabilizing your blood sugar and insulin levels. This means that you will have an even amount of energy and no extra sugar to be deposited as fat on your body (provided you eat a proper serving size).

As you can see, carbohydrates are a necessary food for your body to survive and to maintain proper heath. The benefits of carbohydrates such as: increased energy, a good source of fiber and the stabilizing of your blood sugar and insulin levels make good, healthy carbohydrates an essential part of your diet.

Try these five quick tips for adding good carbs to your diet:

1. Start the day with whole grains. Try a hot cereal, like steel cut oats, or a cold cereal that lists a whole grain first on the ingredient list.
2. Use whole grain breads for lunch or snacks. Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.

3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner.

4. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice. Looking for juice alternatives. Eat the fruit, don't drink the fruit

5. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates  as well as a great source of protein.

Health Benefits of Pistachios

As part of my mid-afternoon snack, I HEART these little cuties!I personally include about 10-12 to my home gathered trail mix.

They Offer so Much HEALTHY Goodness

Pistachios have plenty of monounsaturated fatty acids which help in reducing LDL or bad cholesterol and increasing HDL or good cholesterol. These nuts are rich in phytosterols, which prevents the absorption of bad fats to the heart. Pistachio is rich in anti-oxidants which are useful in removing toxic free radicals that cause cancer in the body. Being good sources of protein and food fiber that help in reducing food cravings, pistachios also help in reducing weight. Pistachio nutrition helps in regulating blood pressure, heart rate, and also helps in preventing diabetes. In addition, the nut is a good source of Vitamin E, which improves the immune system and reduces fatigue.

Calories in Pistachios - Making Them Count

The regular calories in pistachios is 160 for one ounce serving. One ounce serving typically has about 50 kernels. There is no difference in calorie count of salted and unsalted pistachios as added salt only results in more sodium and not calories. Calories in pistachios are lesser than many other nuts like cashews, peanut, almond, hazel nut, etc. Those who want to lose weight are recommended to eat pistachios due to their low calorie count and high fiber content. Also, studies show that when a person eats a nut like pistachio, which needs to be shelled, they eat lesser quantity because the rate of eating slows down, giving ample time for the brain to receive the message that the stomach is full.

Benefits of Pistachios - For the Body

There are many benefits of pistachios. Apart from being good for the heart, pistachios are rich in protein, which helps in repairing cell damage and creating new cells in the body. Eating pistachios reduces the risk of developing macular degeneration, which leads to blindness in old age. Due to their many advantages, it is recommended that about 30 pistachio nuts should be eaten four times a week. Pistachios can be eaten raw as a snack or can be chopped and added to yogurt, muffins, cream cheese, waffles and pancakes.

 

Top Ten Weight Loss Foods for Women

Note. I use the word "diet" in terms of healthy eating life style. NOT in terms of a short term goal <- These "diets" don't work.

Calories can add up quickly. So it matters which foods you select on a low calorie diet. Choose wisely and you will not only achieve a calorie deficit for weight loss but you can take care of your health and effectively manage your hunger at the same time.

  

Each of these foods is packed with healthy nutrients. The plant sources of food also include fiber and antioxidants. At the same time each of these foods is low fat and low calorie.

Keep in mind that fat is not bad. There are certain essential fatty acids that we need in our diet. However, the calories from fat add up fast. A gram of protein or carbohydrates has 4 calories whereas a gram of fat has 9. There are some nutritious foods that I highly recommend for your health such as nuts, avocados, and olive oil. That is another blog.

Here’s my list. Include these foods in your diet often and you will dramatically increase your chances for weight loss success.

Berries:

Nutritious and delicious, you just can’t go wrong with berries. Some of nature’s very best foods, unsweetened berries are low fat, low calorie, a great source of antioxidants and most are a good source of fiber. Some berries such as blueberries are also low sugar. Even the strictest low-carb diets such as Atkins allows blueberries after the first two weeks or so.

When purchasing berries look for organic whenever possible. Berries not organically grown may have significant and potentially harmful amounts of pesticides.

Salmon:

Salmon is rich in omega-3 fatty acids. These fatty acids seem to play an important role in reducing inflammation and risk for heart disease. Recent research suggests that omega-3 fatty acids may also improve insulin sensitivity and decrease belly fat. Stabilizing blood sugar is important because it helps to reduce food cravings.

Salmon can be low calorie, low carb, low sodium, low saturated fat, and heart healthy depending on how it is prepared. When you buy salmon look for wild salmon rather than farm-raised.

Low-fat Plain Yogurt:

Low-fat plain yogurt has a healthy mix of carbohydrates, protein, and fat. This kind of balance can help keep blood sugar steady, which reduces food cravings.

Yogurt is an excellent source of calcium and protein, which makes it a great choice for women. Getting enough calcium on a low calorie diet can be quite a challenge. Although numerous studies have suggested that the calcium in milk products promotes weight loss, the evidence remains unclear. Yogurt is a good choice regardless. If new research confirms that there is indeed a relationship between the calcium in milk products and weight loss, so much the better.

1 cup plain low-fat yogurt (8 oz container) – 154 calories, 12.9 grams of protein, 448 mg of calcium
Eggs:

Eggs are an excellent choice for any meal, especially breakfast. Getting enough high quality protein is particularly important for your first meal of the day.

To begin with, having a well-balanced nutritious breakfast can get you off to a good start. Balance matters for your health and satisfaction and sets a standard for eating healthy the rest of the day. Getting enough protein helps to kick-start your metabolism and keep you feeling full and satisfied longer than a high carb breakfast.

If eating eggs often does not fit with your need to be on a low-saturated fat and low-cholesterol diet, then choose an egg substitute. You’ll come out ahead because the egg substitute products made with 99 percent egg whites are high protein and lower in calories than whole eggs.

Broccoli:

Broccoli is loaded with vitamins and minerals and is an excellent source of dietary fiber. In addition, broccoli provides a source of naturally occurring plant chemicals that have been linked to reducing risk for cancer overall and specifically breast cancer. Broccoli also contains lutein, which is important for healthy eyes.

1 cup chopped broccoli = 31 calories, dietary fiber = 2.4 grams
1 stalk broccoli = 51 calories, 3.9 grams dietary fiber
Beans (legumes):

Loaded with fiber, protein, and other nutrients, beans can be fantastic. Beans provide soluble fiber, which helps to stabilize blood sugar. (Are you picking up on the theme of choosing foods that keep blood sugar in line? Think healthy food sources of omega-3 fatty acids, balanced nutrition, and soluble fiber.)

Stabilizing blood sugar keeps you from overeating by managing your hunger. Preventing insulin spikes can also reduce your bodies attempt to store more calories as fat than you need especially in the abdomen.

Add beans to salads, soups, stews, salsas, and sauces. Edamame beans can be eaten plain or with a low calorie dip. Look for edamame beans in the frozen foods section at your grocery store.

Spinach:

Spinach is very low calorie and an excellent source of many important nutrients such as Vitamin K, Vitamin A, manganese, folate, magnesium, and iron. It is also a rich source of fiber and of healthy antioxidants, the benefits of which are still being uncovered.

1/2 cup cooked spinach = 21 calories, 4.3 grams of fiber

Whole Grains:

Oats, barley, whole wheat, and quinoa are just a few examples of the healthy grains to include in your diet. Whole grains have more fiber and a complete and balanced array of nutrients just as nature intended unlike processed and fortified grain products such as white bread. Look for the 100% whole grain stamp, a symbol of approval by the Whole Grains Council for packaged foods.

Whole grain foods are a rich source of fiber both soluble and insoluble. The fiber in whole grain foods can fill you up and keep you feeling satisfied as well as stabilize blood sugar. Watch your portion sizes with whole grains. Calorie counts vary so read the nutrition label and be aware of how much you eat.
Citrus Fruits:

Citrus fruits such as oranges and grapefruit are a good source of soluble fiber and water as well as other nutrients such as vitamin C. Once again, the soluble fiber helps to stabilize blood sugar levels. Also, eating nutritious foods with a high water content can help you fill up while keeping your calorie count down.

Picking just ten foods was difficult. Here are some of the many other excellent foods you will want to consider including in your diet:

Apples
Bell Peppers
Carrots
Pumpkin
Sweet Potatoes
Tea
Tomatoes
Turkey
Vegetable Juice
Coffee
Pomegranates

Remember, diets don't work - healthful eating does.

Clean Eating Defined and Advice + Winter Clean Eating Tips

The concept of clean eating goes way back, at least 30 years, and began with bodybuilders, weight trainers and fitness enthusiasts, but there really was no “name” ascribed to this style of eating other than “fueling the body with the right foods.”  Over the past couple of years, however, this way of eating has not only been given a name, but has become very popular due to Tosca Reno, author of the The Eat-Clean Diet book series.  Although it’s referred to by some as a “diet,” clean eating is not actually a diet in the typical sense of the word, but what is it really?  

What is clean eating?

Basically, clean eating is eating the most nutritious, healthiest foods possible while minimizing or completely eliminating junk (processed) food from your diet.  Clean eating involves consuming food in it’s most natural form (think whole foods).  There are varying “degrees” of eating clean.  There are those who eat clean 100% of the time; those who have a “cheat” meal or a cheat weekend in which processed foods are on the menu; and those who are transitioning from eating processed foods to eating healthier, more nutritious foods.

Clean eating basics

If you want to clean up your diet and make healthier food choices, you can follow these few basic principles of clean eating:

• Avoid processed foods, especially foods containing white flour and sugar
• Avoid trans fat
• Avoid colas and juices and make water your drink of choice
• Eat mini-meals ((eating every 3 to 4 hours) and practice portion control)
• Consume fresh fruits and vegetables
• Eat lean cuts of meat
• Choose whole grains when it comes to bread and pasta

When talking about clean eating is, it’s important to talk about what clean eating is not:  clean eating is not a fad diet or a diet of any type really; it is a lifestyle.  Clean eating is much more than a great way to lose weight.  Avoiding processed foods and eating a clean diet can boost overall health, increase energy, boost your mood and you may even find your skin glowing.

You may find giving up processed foods a bit difficult at first, but don’t give up! 

Here are a few things you can start doing right now to get started:

1.  Replace the bread your were using with whole-grain bread.  At first I wasn’t careful about what brand I purchased, as long as it said “whole grain.”  But as I have learned, you have to be careful and read the ingredients list because some brands contain high fructose corn syrup. 

2.  Started drinking more ice water.

3.  Go to the store and stocked up on fresh fruits and veggies.  I also cut up veggies to have ready for a quick snack.

4.  Started baking by using 1/2 whole wheat flour instead of using white flour only.  I do still use some white flour because I think using only whole wheat flour for some baked goods would be a disaster. I'm gonna get better at this.

5.  Started cooking a lot from scratch.  Seth and I also have found it to be cheaper and a whole lot healthier to cook from scratch than to buy foods that, yes, it might be more convenient to use instead of cooking from scratch, but a lot more expensive than just making it myself. Yes, we have to grocery shopping EVERY week so we have fresh food options. 

FRESH EATING DURING THE WINTER, WHAT?!

It’s so easy to get off the clean eating track if you live in an area where you cannot get fresh produce year-round.  I actually avoid “fresh” tomatoes during the winter months because I can only get tomatoes from the supermarket and they’re just not fresh tasting at all.  I found that tomatoes from the market during the winter months remind me of what I imagine cardboard tastes like.  Seth discovered this the hard way :/

So how can you stick to eating clean during the winter?  Here are a few tips:

• Eat frozen fruits and vegetables.  Studies show frozen fruits and veggies provide the same nutritional benefits as fresh.  You can use them in the same way you use fresh, and frozen produce can be used for smoothies and juicing.  There are a variety of fruits and vegetables available in frozen form, so stock up as often as possible.
• Experience what is in season during the winter.  While I consider the best tasting vegetables to be those that are available during spring and summer, there are still many vegetables considered in season during the cold, winter months.  Molly Watson, the About.com Guide to Local Food, offers up a lengthy list of winter vegetables here:  Winter Vegetables.  Print it out and take it with you on your next shopping trip.
• Learn how to can and freeze during the summer.  Yes, this takes some planning and some work, but it’s nice to have your own canned fruits and vegetables to break open during the winter months.  Canning and/or freezing your own summer produce also gives you more control over what goes into them than if you buy from the store. Seriously! Next fall I'm so gonna start this!

Sources: http://cleaneatingclub.com/clean-eating-basics/what-is-clean-eating/

10 Portion Control Tips

Again, can't stress enough that diets don't work. Life style determines long term healthful living. Here are tips on your road to healthful living. 

1. Break Leftovers Down

Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not separate them into individually-sized containers? That way, when you reach in the fridge to find something to reheat, you're retrieving just enough for one helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no additional effort.
2. Say Yes to Salads

Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your appetite and give you a sense of satiety sooner. Of course, we're not talking a little bit of iceberg lettuce here. To reap full portion control benefits from rabbit food, load up your salad with veggies or even lean meat like turkey cubes (for me it's veggie proteins like various nuts or beans). The fiber in the veggies will help you feel fuller and lean meat's protein will give you an instant energy boost.
3. Single out Trigger Foods

Buy snack foods in single serving sizes or we enjoy divvy up full size packages into smaller, individual bags. This AWESOME for our lunches.
It may be difficult to stop eating, oh, say, tortilla chips (My biggest weakness!) straight out of the bag while watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some forethought? Doubtful.
4. Master Mini Meals

You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful small meals throughout the day. A friend of mine has maintained a 30 pound weight loss for three years and is in such great shape, she became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy level up. Mini meals are by far the best way to prevent overeating because you'll get never too hungry and lose control of your portion intake.
5. Keep Seconds Out of Sight

Don't serve family meals family-style. Keep pots and dishes away from the table where it's all too easy to go for seconds. I can't tell you how many times I've rethought my second helpings as I've made my way from the table to the stovetop. I've often told myself to sit back down and wait it out. Remember, it takes about 20 minutes to feel satiated. By giving myself that "breather" I've realized I wasn't hungry enough for another helping after all.
6. Make Meat a Side Dish

Treat meat or meat-based entrees as a side dish rather than the main part of your meal. LOL, this is easy for me since I'm a vegetarian. My proteins aren't and ought not to be main dishes. 
By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides, you'll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation methods to keep things interesting.
7. Meet Yourself Halfway

Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner. At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even start eating: Voila! You have an instant dinner!
8. Be a Kid at Heart (or Tummy?)

Order a kid's size meal when you go to fast food places to automatically control portions (and save money!). Don't be embarrassed about asking for a child's meal. It's really no big deal. I've even got a trick for places that have a "12 and under sign" -- I order it to go and then plop right down in the dining room, eat my meal, and give the toy to a kid sitting nearby!
9. Serving Standards

Learn to "eyeball" standard portion sizes and stick to them when dining out or dishing up meals. Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.
10. Treat Yourself

And last, but not least ... indulge!

Treating yourself once in a while to a "forbidden" food will keep you from feeling deprived; a sense of deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then. I love me some SWEETS! I never EVER EVER have no-no foods. I eat healthy so I want healthy and don't think twice when it comes to treats :)

http://weightloss.about.com/od/eatsmart/tp/aa030405a.htm

4 Scary Side Effects of Super Bowl Snacks

Not only can pizza, chips, and chili wreck your waistline—a game-day binge of high-fat, high-sugar foods can have some startling and immediate effects on your health

 Super Bowl Sunday isn’t an official holiday, but our eating habits would lead you to believe otherwise. On America’s second biggest food consumption day of the year, armchair quarterbacks chow down on 30 million pounds of snack food, according to research from the Calorie Control Council and the Snack Food Association. The average spectator will take in 1,200 calories and 50 grams of fat from foods like potato chips, nachos, pretzels, and popcorn alone. Then comes the pizza, chicken wings, chili, and booze that are part of any party spread.

While it’s a no revelation that a Super Bowl food binge delivers extra calories to last you a couple of days, what’s less obvious are the frightening effects your favorite party foods can have on your health. Here’s how high-fat or high-carb foods can stick you with a head cold, a nasty case of heartburn, or even a heart attack.

1. A Cardiac Event

It takes years of eating a diet high in saturated fat—think fast food, full-fat dairy, and plenty of red meat—to generate the type of plaque buildup that would trigger a heart attack, stroke, or aneurysm. But a single day of feasting on fatty foods is still enough to alter the way your arteries function.

 

According to a study published in the Journal of the American College of Cardiology, three to five hours after eating a 900-calorie fast food meal containing 50 g of fat, 38 healthy adults experienced a temporary decrease in artery dilation, the widening that occurs when the volume of blood increases inside the vessel (downing a big meal requires the heart to pump more blood to the stomach and intestines to aid digestion).

While the likelihood that a plate of wings or a couple slices of pizza will cause a heart attack or stroke is extremely small, individuals with existing cardiac conditions should exercise caution, says Matthew Sorrentino, MD, a preventive cardiologist and professor of medicine at the University of Chicago Medical School. When you eat a meal that’s high in fat, that fat hits the bloodstream and can slow down blood flow or force the arteries to narrow or constrict, which in theory can lead to restricted blood flow to the heart and other organs, he explains.

 

2. A Common Cold After a couple of beers, you may not think twice about what’s lurking in the salsa bowl sitting on the buffet table, but “double dipping” is a surefire way to share germs with your guests.
 

Inspired by an episode of Seinfeld in which George Costanza is confronted at a funeral reception for dipping the same chip twice, Clemson University researchers took a look at how much bacteria ended up in bowls of salsa, cheese dip, and chocolate yrup when study participants were instructed to double dip their crackers. Their study, published in the Journal of Food Safety, shows that three to six double dips transferred about 10,000 bacteria from a snacker’s mouth to the remaining dip.

When the researchers did the math, they concluded that since each cracker used in the study picked up one to two grams of dip, double dipping transfers 50 to 100 bacteria from one mouth to another with each bite, a saliva swap they compared to kissing or sharing a toothbrush.

3. Heartburn
Go overboard with eating on Sunday and you (and your employer) could be paying for it on Super Bowl Monday. According to a Harris Interactive poll, 1.5 million Americans are likely to call in sick the day after the big game—and many of them legitimately feel ill.

Aside from hangovers, heartburn and indigestion are major culprits behind work absences and likely explain why antacid sales at 7-11 stores jump 20% the day after the Super Bowl. Although heartburn is more of a nuisance than health hazard, fatty foods, spicy foods, alcohol, carbonated drinks, and lying down after eating can all trigger the unpleasant condition.

"One of the biggest causes of heartburn is eating too much at one time,” says Alyse Levine, RD, of the Los Angeles-based nutrition practice Nutritionbite “If you overfill your stomach, food comes up and pushes through the flap between the stomach and esophagus, allowing stomach acid to come up into the esophagus. Some foods, like wings, burgers, creamy dressings, and high-fat potato chips, also loosen that flap and contribute to acid reflux. Combining these foods with liquor also contributes to that physical occurrence.”

4. Lower Testosterone
There’s nothing more macho than watching the game with a beer in one hand and your favorite snack food in the other, but our society’s increasing consumption of processed foods—on game day as well as any day of the year—may be lowering levels of the male sex hormone.

According to a study published in the Journal of Clinical Endocrinology and Metabolism, testosterone levels have taken a population-wide plunge in recent decades. Between 1987 and 2007, levels fell at a rate of about 1 percent a year. Researchers aren’t quite sure what explains the trend, as their study controlled for obesity, which has been shown to lower testosterone levels. 


Some speculate that the food we eat may be messing with our hormone levels, as the amount of processed, sugary snack food that Americans consume has risen sharply in recent decades. The USDA reports that the consumption of added sugars, ranging from table sugar to high fructose corn syrup, increased 43 percent between the 1950s and 2000. And this doesn’t necessarily mean that our desire for desserts is in overdrive. Added sugars are hidden in many foods that are more savory than sweet, like pizza, hot dogs, tomato sauce, lunch meat, and salad dressings.


The immediate effect of a huge dose of sugar on testosterone levels is pretty intense, making some scientists curious about what years of processed food consumption does to masculinity. Research from Massachusetts General Hospital shows that a large dose of sugar in the bloodstream (high-carb snacks break down into sugars once they are consumed) immediately lowers levels of testosterone. When 74 men drank a solution that contained 75 g of pure glucose, their testosterone levels decreased by as much as 25 percent and remained lowered for two hours after consumption

 

 

http://fitbie.msn.com/eat-right/tips/4-scary-side-effects-super-bowl-snacks