8 Low-Carb Fruits for the Diabetic Diet

Health Envoy's Blog

Forbidden fruit? Not if you make the right choices.

These favorites are low-carb, low-GI, and good for your diabetes diet plan.

By Regina Boyle Wheeler

Medically reviewed by Lindsey Marcellin, MD, MPH

Warm weather means lots of luscious fruit. But if you have diabetes, you may be wondering how these seasonal treats can fit into your diet plan.
According to the American Diabetes Association (ADA) fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetic diet — just keep track of them as you do all your carbs.
The key is to keep an eye on portion sizes and stay away from fruits canned in syrups or other types of added sugar.
If you are using the glycemic index (GI) to manage your diabetes, most fruits are a good choice because they are low GI. Satisfy your sweet tooth and keep your blood sugar in check with the following fresh or frozen low-carb choices.

Berries for Antioxidants

Whether you love blueberries, strawberries, or any other type of berries, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they're packed with antioxidants, vitamins, and fiber and are low-carb.
Three quarters of a cup of fresh blueberries have 62 calories and 16 grams of carbohydrates.
If you can resist the urge to just pop them in your mouth, try berries in a parfait, alternating layers of fruit with plain non-fat yogurt — it makes a great dessert or breakfast.

 

Tart Cherries to Fight Inflammation

Cherries are a low-carb, low-GI choice and can safely be included in your diabetic diet.
Twelve sweet cherries have 59 calories and 14 grams of carbohydrates, but tart cherries might be an especially good choice. A recent study found that tart cherries contain more anti-inflammatory agents than any other fruit. Tart cherries also are packed with antioxidants, which may fight heart disease, cancer, and other diseases. Cherries can be purchased fresh, canned, frozen, or dried.
But since many canned and dried fruits contain added sugar, be sure to check the labels.

Peaches for Potassium

Fragrant, juicy peaches are a warm-weather treat and can be included in your low-carb diabetic diet. Peaches contain vitamins A and C, potassium, and fiber.
Peaches are delicious on their own or tossed into iced tea for a fruity twist.
When you want a snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.

Apricots for Fiber

Sweet, low-carb apricots are a summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 grams of carbohydrates.
Four fresh apricots equal one serving and provide more than 70 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber.
Try mixing some diced apricots into hot or cold cereal or toss some in a salad.



 

Apples for Vitamins

An apple a day really might keep the doctor away.
Toss one in your purse or tote bag if you're on the go — a small apple is a great fruit choice,
with just 54 calories and 14 carb grams.
Apples are also loaded with fiber and a good source of vitamin C.
Don't peel your apples, though — the skins are full of antioxidants.

Oranges for Vitamin C

Eat one orange and you've gotten all the vitamin C you need in a day.
This low-carb, low GI choice comes in at only 15 grams of carbohydrates and 62 calories.
Oranges also contain folate and potassium, which can help normalize blood pressure.
And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit,
are also great choices.

Pears for Potassium and Fiber

Pears are a low-carb fruit and a wise addition to your diabetes meal plan.
They are a good source of potassium and fiber. Unlike most fruit,
they actually improve in texture and flavor after they're picked. Store pears at room temperature until they're ripe and perfect for eating (they can then be stored in the refrigerator).
Here's a taste treat:
Slice up a pear and toss it into your next spinach salad.

Low-Carb Kiwi

If you've never tried a low-carb kiwi, you might not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C.
One large kiwi has about 56 calories and 13 grams of carbohydrates, so it's a smart addition to your diabetic diet.
Kiwis are available year-round and will last in the refrigerator for up to three weeks.

Top 5 Sleep Mistakes People Make

 Health Envoy's Blog
By Robert Rosenberg, DO
 One sleep doctor with 30 years of experience diagnosing sleep problems weighs in on what people most often do wrong when it comes to sleep.

Sleeping in on Saturday is tempting, but bad for the rest of the week.

Robert Rosenberg

Wednesday, March 05, 2014

Robert Rosenberg, DO, is no stranger to poor sleep — he runs a sleep clinic and blogs about sleep for Everyday Health. Here, he shares the five most common sleep mistakes he hears from patients.
1.) “I only sleep five hours a day, but I catch up on the weekends.”
This is a common mistake made by people, and I see this all the time in my practice. They are irritable, fatigued and are having trouble staying focused at work. Sleeping extra hours on the weekend will not help. In fact, doing so may disrupt you normal sleep-wake schedule so severely that going to bed on time on Sunday night may be impossible. Adults need to get a minimum of seven hours a night to function properly, and your Saturday morning snooze does not count.
 2.) Treating children with psychostimulants for Attention Deficit Hyperactivity Disorder (ADHD) before checking to see if they have a sleep disorder.
Too many children are put on these medications without a sleep history being obtained. Over the years, I have seen numerous children with sleep apnea and/or restless legs syndrome who were unfortunately misdiagnosed as having ADHD. We now know that either of these sleep disorders can present symptoms that can be indistinguishable from ADHD. One study of kids diagnosed with ADHD found that after performing an adenotonsillectomy to rectify their sleep apnea, 50 percent of the participants were off ADHD medications within one year.
If you suspect your child may have ADHD, make sure to ask your doctor if a sleep problem could actually be the cause of the symptoms.
3.) Doubts about having sleep apnea, or how to treat it.
“How would he know I snore? He falls asleep as soon as he lies down.”
I hear this from both men and women when brought to see me by a concerned spouse who has noted loud snoring and prolonged pauses in breathing. They are convinced they do not snore and certain they do not stop breathing. Usually the bed partner is correct, and frequently their loved one has sleep apnea.

“I’m not tired.”
Another barrier to getting a sleep apnea diagnosis is from people who have had a heart attack of stroke. Even if they’re snoring loudly, they often doubt they have sleep apnea because they’re not sleepy during the day. The cause of their alertness is that people with cardiovascular and cerebrovascular diseases tend to have overactive sympathetic (fight or flight) nervous systems. As a result, even if they have sleep apnea, they won’t feel tired due to the increased adrenalin. This is especially problematic if they live alone with no one to observe their snoring and obstructed breathing. It can take all of my powers of persuasion to get them to agree to a sleep study. The good news is that, once diagnosed and treated, the chances of a recurrence or death drops threefold.
“I would never wear one of those CPAP masks, so why bother? Everyone I know who has one said they can’t stand it.”
This is one I hear almost daily. There are two mistakes here. The first is not realizing there are excellent alternative treatments, such as oral appliances, for sleep apnea. The second is listening to the exaggerated negative descriptions of others. Unfortunately, those who gave up are usually the loudest. There are so many different types of masks, as well as desensitization techniques and support groups now available that in our center, and others, the success rate of getting patients compliant with therapy is over 80 percent.

If you have to have a drink to fall asleep, there may be an underlying problem.

  4.) Consuming alcohol to help you fall asleep.
I had one very pleasant elderly lady who not only drank before bedtime to fall asleep, but would have a couple more shots of whiskey during the night to help her get back to sleep. She was brought to see me by her concerned daughter after she fell down and broke her hip in the middle of the night. Her daughter, who was visiting from out of town, noted that she was drunk in the middle of the night.
Remember, you might feel that drinking alcohol helps you fall asleep faster, but it often makes it more difficult to stay asleep. Even if you don’t wake up, you won’t sleep as well while your body is processing alcohol.

5.) Sleeping with the television on all night.
You may feel like you can’t fall asleep without it, but several studies have shown that if you do this, you’re more likely to have problems falling asleep and staying asleep.
Parents often come to me wondering why their teenage son or daughter cannot get up in the morning for school. Usually after some gentle prodding, I get the kid to admit he’s watching TV until the early morning hours. TVs should stay out of the bedroom so everyone can resist the temptation.

7 Tips to Help Put the Brakes on Premature Ejaculation

Health Envoy's Blog 

You can help your partner with early ejaculation by trying some of these techniques from the "erection toolkit."

By Laura Berman, PhD

Premature ejaculation (PE), which I prefer to call early ejaculation, is the most common sexual problem facing men under 40. While it’s important to understand the physical and emotional causes of PE, it might appeal to the male “fix-it” nature instead to suggest certain techniques known to slow or stop PE.
I refer to these techniques, which you can teach him so that he can learn to delay his sexual response, as a woman’s special “tool box.” By dipping into the tool box, you can do more than just try to extend his erection — you can further build your relationship and deepen your intimate connection. You will both benefit from your role as Ms. Fix-It!
Here are seven of the most effective tools.
Deep Breathing
Deep breathing is a form of meditation that can sometimes help control the arousal and tension that lead to early ejaculation. Try to see if he can avoid shallow, short breathing, which speeds up his heartbeat and can trigger EE. Try to get him to spend five seconds breathing in one deep, full breath, hold it for about three seconds, and then exhale for five seconds. If he can do this for about five minutes without breaking the rhythm, he may be able to use it in the bedroom. Plus, focusing on each other’s breathing, and how it rises and falls, can build an intimate connection.
The Stop-and-Start Method
This begins as a solo exercise. Your partner should begin by masturbating alone, bringing himself close to orgasm and stopping. After relaxing, he should continue bringing himself closer and closer to orgasm until he can’t hold it any longer. (Doing this several times by himself without distraction will help him learn where his point of no return is.) When he feels that he has mastered the technique, the two of you should engage in sexual activity that stops short of intercourse.
The Squeeze Method
This method requires one of you to squeeze the base of the penis at the same point that the stop-and-start technique would be used, when he is at the brink of orgasm. The idea is to reduce your partner's erection through squeezing. Just as with the stop-and-start method, your partner should do it on his own first, master it, and then invite you to practice the technique with him.
Kegel Exercises
Kegels aren’t just for women. There’s no better method to strengthen the pelvic region than to create a strong pubococcygeus muscle (PC muscle), which can help control ejaculation. The easiest way for him to find this muscle is to see if he can stop the flow of urine when he goes to the bathroom. It’s the PC muscle that he uses to do that. Once he finds it, he needs to practice feeling exactly where it is located and make sure he engages it, rather than using his abdominals, buttocks, or thighs. (These must all stay loose when doing Kegel exercises.) To do Kegels, he will quickly clench and release the PC muscle repeatedly for ten seconds. He should do three sets, with a ten-second break between sets. If he contracts his PC muscle when he’s close to orgasm, he should be able to slow things down.
Tantric Techniques
Sex that is truly explorative is more than just traditional physical pleasure. Try using the tantric techniques of establishing an intimate connection, including when he’s nearing the point of no return. When he approaches that point, he should cease stimulation (i.e., pull out), then contract the PC muscle and lower his chin to his chest (this is important, as it prevents energy from rising too high and making him feel ungrounded). He should then draw in a breath, feeling the warmth of sexual energy rise upwards in his body. Repeat this as needed, until the desire to release is no longer urgent.
Condoms With Benzocaine
The results vary, but climax-control condoms can extend sexual activity and delay a male’s climax as long as five minutes. These condoms have benzocaine in the tip; it’s a mild anesthetic with a slight numbing effect, so it can help to decrease his sexual sensation and bring his sexual response down to a more manageable level. Don’t worry, he can still enjoy sex! And while he doesn’t need the protective benefits of a condom during masturbation, he can try using the condoms in a solo session to see if they help to prolong and control his excitement.
Promescent
Just recently, a new medication for early ejaculation was approved by the FDA. Promescent is a topical medication that is applied to the penis ten minutes before sexual activity, and it helps a man to better manage the sensations of sex through desensitization. However, unlike other topical medications for early ejaculation, Promescent absorbs below the skin where the nerve endings that control ejaculation are located. A man receives only the dosage needed to control his ejaculation while still allowing him to enjoy the sensations of sex, and since it is absorbed into the skin, it will not negatively impact his partner’s sensations.
Medical Options
Even though your partner may not be depressed, the SSRI (selective serotonin reuptake inhibitor) family of antidepressants, including drugs such as Prozac and Zoloft, may help his EE. The drugs can be taken several hours before sexual activity, and since they inhibit arousal, they can help make it easier for a man to control ejaculation. Before he makes a decision regarding these drugs, which require a prescription, he will need to see either his general practitioner or a urologist; he should also ask about and keep in mind the side effects of SSRIs.

Beneficial effects of Bitter Gourd

 Health Envoy's Blog

Zee Media Bureau/ Irengbam Jenny
Bitter gourd is a popular vegetable in some Asian countries and looks like a cucumber but with gourd-like bumps all over it. The bitterness of this gourd might turn some people away from it but it can really sweeten your health because it helps in preventing disease and health promoting phyto-chemical compounds.
Here are few health benefits of the bitter vegetable:
Eye problems: Bitter gourd is one of the finest vegetables which helps in alleviating eye problems and improving eyesight as it is high in beta- carotene.
Respiratory disorders: Drinking fresh bitter gourd juice mix with a cup of honey diluted in water daily helps in improving asthma, bronchitis and pharyngitis.
Energy: Regular consumption of bitter gourd juice improves energy and stamina level. It also stabilized sleeping patterns.
Hangover: Bitter gourd is also beneficial in the treatment of a hangover after a night of binge drinking. It helps to cleanse and repair and nourish liver problems due to alcohol consumption.
Immune booster: Bitter juice of bitter gourd also helps in building your immune system and increase your body’s resistance against infection.
Diabetes: Bitter gourd improves diabetic conditions as it decreases blood sugar levels and also has anti-oxidative properties.
Digestion: Bitter gourd helps in relieving indigestion and constipation problems as it stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body.

14 Signs You Should Ask Him Out

Health Envoy's Blog

Sometimes, this really sad thing happens where two people like each other but they're both too scared to make a move, and then they get old and die. Prevent this from happening to you by asking him out. Here's how you know you should.

1. You want to tell him about the littlest, dumbest sh*t that happens during your day. And I mean dumb. Like, “There were free bagels at work today!” or, “They have a new Crunchwrap Supreme at Taco Bell!” or, “I used special stuff to make my hair shiny today!” dumb.

2. You’re super-comfortable with him. You don’t have that pukey feeling you have when you’re on a date with George Q. Random from Tinder and you haven’t even gotten apps yet and you already know it’s wrong. You know?

3. It’s hard work not to make out in public. Even though you haven’t transitioned your relationship into a romantic one (yet!), you are finding it increasingly difficult not to tenderly Lifetime Channel For Women-style face-touch him.

4. He makes you laugh. Like you’re going to pee yourself.

5. He’s almost asked you a few times but lost his nerve — or he's asked you out on ambiguous "friend dates." You’re 99 percent sure he’s into you, but he’s afraid of sticking his neck out. If you want to go out with him, just do it! It’s not so bad. It's like jumping into a cold lake. You do it, and a second later it feels fine, and then you get seaweed on your breast.

6. You’ve mentioned other guys in front of him. If a girl has talked about her love life with a guy who’s into her, it can throw him off. He thinks she just thinks of him as a nonsexual being, like a chair that happens to be an awesome listener.

7. You haven’t been able to make a tipsy makeout session happen, for whatever reason. Maybe he doesn’t drink. Maybe you don’t drink. Maybe you’ve both time-traveled back to the Prohibition era. For whatever reason, the drunken makeout — the easiest way to transition friendship to more — has Not Occurred. No reason to wait for that to happen if it’s not happening naturally. Just ask him out!

8. You work his name into totally unrelated conversations. “You know who else drinks water? Mike!”

9. You've progressed to texting. And it's the kind of nonstop text banter where you're distracted at work and keep looking at your phone and giggling.

10. You’ve already planned a date with him in your head. Start at the Vietnamese sandwich place you both like, go see the new Coen Brothers movie, and end up in bed. All you have to do now is make it happen.

11. You compare all the guys to him while watching The Bachelorette. If Mike were a contestant on a reality show to win the heart of a woman, he really would be there for the right reasons!

12. It's #empowering. Sounds corny, but actually being proactive and going after what you want, as a woman, feels great. Think of it as a Lean In lifestyle for who you're gonna make out with.

13. It's a good way to find out if a guy is super-heteronormative, closed-minded, or not into people who like him back. If he thinks that you asking him out is "desperate," it wasn't gonna work anyway. Homeboy needs to grow up.

14. You want to. Just do it! Worst-case scenario, he says no, and then condescendingly asks for a hug, not that that actually happened to an actual person who writes for Cosmo or anything. You'll be better for it.

 

Healthy Cooking With Fruits and Vegetables

Health Envoy's Blog!

If you worry that your family isn't getting enough fruits and vegetables in their daily diet, it might be time for a menu makeover. Here's how to choose fresh produce – and 10 great ideas for incorporating it into your diet.

By Julie Davis

Medically reviewed by Pat F. Bass III, MD, MPH

Your first rule of thumb when buying produce is to make sure it's fresh. Next, avoid any fruits or vegetables with blemishes, cuts, bruises, or other soft spots. Any cut fruits or vegetables should be sold from refrigerated displays in your market.
Fruit will ripen at room temperature. Most vegetables and already ripe fruit should be refrigerated to stop the ripening process and prevent spoiling. Wash produce under cool running water before eating or cooking; use your hands or a vegetable brush to clean them off well.

The Fruit and Vegetable Habit

"I try to look at a person's diet and find ways to throw in a fruit or a vegetable to make a habit of it," says dietitian Julia Hincman, MS, RD, LDN, of Massachusetts General Hospital in Boston. She gives her patients food associations to get them to rethink how and what they eat: If you're having cereal, slice a banana on top. If you're running out with a granola bar, take an apple, too. "I encourage people to have patterns of frequency, so that they're thinking, ‘I wake up in the morning and this is what I do,'" explains Hincman.
Find ways to make a gradual shift to eating more vegetables and fruits, like adding a lettuce leaf and a slice of tomato to a sandwich. "If you usually have crackers with dip, switch to half crackers and half carrots or celery," Hincman suggests. "Have yogurt, but never eat it without fruit. Every other day, switch an apple for chips with your sandwich. Start dinner with a side salad."
Hincman believes it's okay to make fruit and vegetable choices based on convenience. Frozen vegetables, for example, are easy to work into your diet, especially if you are cooking for only one or two. Always keep vegetables in the freezer, so you can quickly throw them in the microwave for a quick meal or side dish.

Healthy Cooking Techniques for Fruits and Vegetables

To preserve the color, taste, and nutrients of vegetables, the best cooking methods are the quickest ones and those that use the least amount of water (nutrients can leech out into the water and be lost). Steaming in a rack above simmering water, grilling, microwaving, and quick sautéing or stir-frying — using a small amount of a healthy oil, like olive or canola — are all great options. Experiment with herbs rather than butter to add flavor to vegetables. Roasting dense vegetables, like potatoes, often brings out their flavor better.
Baking, poaching, and stewing are techniques that best bring out the fruits' flavors — with little effort. Try an easy recipe like Pomegranate Poached Pears, with fruit cooked in dessert wine for a sophisticated taste. Baked Apples With Dried Fruits and Walnuts mixes a few different fruits with spices to create a delicious dessert that satisfies a sweet tooth.

Enriching Recipes With Fruits and Vegetables

If your family turns away from vegetables as a side dish and resists eating a plain piece of fruit for dessert, it's time to make these foods part of the main dish. Here are 10 ideas to get you started:

1. Adapt a favorite recipe to include vegetables in addition to or instead of some of the meat. In vegetarian recipes like Vegetable Lasagna, layering in veggies with sauce and pasta is a snap.
2. Use pureed potatoes instead of cream to thicken cream-style soups, filling enough to be a meal in itself with a side salad.
3. The next time you order or make a pizza, have it sprinkled with chopped olives, bell pepper rings, broccoli buds, and sliced mushrooms.
4. Expand recipes with a cup or two of diced or chopped vegetables. Try adding carrots, peas, and cut green beans to most packaged or homemade soups and sauces. Fold shredded carrots or zucchini into the batter for loaf cakes and muffins. And use extra beans, dried peas, and lentils in hearty stews and vegetarian recipes like meatless chili.
5. If your family resists vegetables cooked the usual way, try broiling or grilling zucchini, bell peppers, eggplant, mushrooms like portobellos (which have the firmness of steak after cooking), and tomatoes just until they are seared or their edges blacken. An easy recipe is to skewer veggie chunks as you would meat kebabs — cover them lightly with oil-based spray and put them over the heat.
6. Making kebabs of fruit is a fun way to serve melon, pineapple, pears, and apples — raw or grilled for a few minutes to heighten their taste. You can serve vanilla or lemon yogurt on the side as a dip.
7. Get the kids involved in healthy cooking. Try a fun dessert like Blueberry Mango Upside Down Cake; they'll enjoy placing the fruit in a pattern on the bottom of the baking dish, and the whole-wheat pastry flour and fat-free milk boost the recipe's nutrition benefits even further.
8. Fruit easily lends itself to many breakfast dishes — create a happy face on hot oatmeal with blueberries or banana slices or fold berries into pancake or waffle batter. For a fresher fast breakfast, stir your own sliced or diced fruit, like strawberries or peaches, into thick plain or vanilla zero-fat yogurt.
9. Chicken salad tastes even better with halved grapes, apple cubes, and some chopped red cabbage. For tuna salad, add a dice of red pepper, celery, and onions. Both can be served in lettuce leaf wraps instead of on bread, a great way to get in some extra leafy greens.
10. Think of a vegetable- or a fruit-based salsa instead of a fattening sauce or gravy as an easy topping chicken, meat, or fish.

Eat Fresh All Year: A Guide to Seasonal Cooking

Health Envoy's Blog

Buying fresh fruits and vegetables in season at farmers' markets or roadside stands - or growing them yourself - is the first step in making tastier, healthier meals.

By Julie Davis

Medically reviewed by Pat F. Bass III, MD, MPH

Eating fresh vegetables and fruits when and where they grow naturally provides plenty of benefits. Often, fresh produce is less expensive and more flavorful, and you're helping local farmers flourish and, in turn, grow more fresh food to make available to more people.

Let the Seasons Determine Your Menu

"Seasonal is the way I learned how to cook, it's a natural way of life, not a new concept," says Tim LaBant, chef and proprietor of The Schoolhouse at Cannondale, a restaurant in Wilton, Conn., where each menu is based on what's available that day. "Everybody in history before the 1900s has eaten seasonally. It's more like going backwards to figure out what's right. As you cook, you start to think about food and where it comes from. What's important to me is keeping it seasonal and local; the more connected to the food I am, the more inspired I am."
Creating seasonal dishes, says LaBant, just means that when strawberries or asparagus or corn are in season, you use them. "All foods have a season. As leaves change and I smell the first fire in a fireplace, I think about squash and pumpkin. Like a kid getting excited around Christmas, in August I get excited about tomatoes," he explains.
To taste firsthand the advantages of eating seasonal dishes, LaBant suggests buying two or three organic apples from small farms or fruit growers and the same number from the supermarket, and comparing how they taste. "If you're eating an apple in the fall, it has a lot more flavor than the ‘super' apple," says LaBant, adding that it's also good to support the small farmer who's trying to grow food the healthy way.
LaBant works directly with a local farmer who supplies three restaurants and a few families from her two-acre farm. He takes as much produce as he can, and then he creates his menu, depending on what foods he can get. On occasion, the produce mix might not yield enough ingredients for every salad, for example, to look identical on a given night, but each will have a great medley of fresh ingredients.
As a restaurateur, Labant can't shut down in the dead of winter when there's no fresh seasonal food available locally, but like the generations before him, he'll switch to summer crops that were pickled or canned in preparation for the winter and to vegetables stored in a root cellar. He'll then look at what's in season in other parts of the country, like citrus from Florida fruit growers and pineapple from Hawaii where it's actually growing in season. What he won't serve is a dish that would be totally out of place in winter, like a summery salad. "With FedEx, we have the ability to get ingredients from anywhere [in the world], but if you put blinders on and work only with what you have, you're forced to be creative." And a better cook.
LaBant translates his approach for the home cook this way: "Try not to come up with the perfect recipe, then force the ingredients into that recipe." In other words, let what's fresh and available determine your meals — don't decide to make a peach cobbler in January when peaches aren't in season.
LaBant also recommends starting your own garden, even if it's small, to understand the connection to food. This teaches you to appreciate what farmers go through, and you'll see firsthand that good food isn't necessarily picture perfect, and that taste isn't affected if the vegetable happens to grow a bit misshapen. You'll also become more creative when your tomato crop ripens overnight. "All of a sudden, you have 25 pounds of tomatoes for a family of four, and you have to think of what you can do to use what you have when you have it, instead of wasting it," he says.

Which Foods to Buy and When

Many areas of the country are known for certain foods grown at certain times, but generally, fresh vegetables and fruits are associated with a particular season:

• Spring: Early fresh vegetables include asparagus, radishes, delicate leafy greens like mache and arugula, fiddleheads (a type of edible fern), ramps (a mild, soft onion), mushrooms, strawberries, and peas — first the shoots and flowers, then pea pods, and full-grown peas.
• Summer: The produce bounty includes "stone fruit" (peaches, apricots, and nectarines), cherries, raspberries, blueberries, beets, zucchini, summer squash, string beans, cucumbers, carrots, blackberries, Brussels sprouts, eggplant, corn, okra, melons, tomatoes, peppers, and potatoes.
• Fall: This is the season for apples, pears, broccoli, cauliflower, kale, and mustard greens — heartier produce that won't die if there's a cool night.
• Winter: Now is the time for root vegetables, including turnips, winter squash, celery root, parsnips, sweet potatoes, carrots, and rutabagas.

Making Sure It's Locally Grown

There are ways to determine if the produce in your farmers' market is in season and grown locally. First, farmers' markets have rules that govern what can be sold. If it is a "producer only" market, vendors must have grown or made the foods they are selling. If "carrying" is allowed, vendors may carry or sell products made elsewhere. To ensure freshness, some markets limit the distance from which a farmer or vendor can travel. Farmers also have to adhere to national, state, and local laws about everything from food handling to labeling.
LaBant also suggests that you engage farmers in a conversation. Besides learning about what crops they grow, this gives you the opportunity to develop a good customer-supplier relationship. "To get to know your farmers, strike up a conversation. Ask a question that doesn't have a yes or no answer. How many acres is your farm? Are you all natural and sustainable? What kind of irrigation do you use? Do you weed by hand? If they're passionate about it, farmers will give you long-winded answers, but you can learn a lot," says LaBant.

Seasonal Food: Going National

In May 2009, the U.S. Department of Agriculture (USDA) started a program called "Know Your Farmer, Know Your Food" to create more awareness about the small local and regional farms that make up 94 percent of U.S. farms and the 4,800 farmers' markets across the country, and to encourage communities to start food initiatives.
To find a farmers' market near you, use the USDA search tool. The USDA is asking people to share their ideas on how to make farm fresh food more available by emailing the USDA.

Breastfeeding Guide

Health Envoy's Blog

 

You've probably heard that "breast is best" for baby – here are the reasons why that's true.

It's not false advertising to say that mother's milk is nature's perfect food — and it's no overstatement either. Just as cow's milk is the ideal food for calves and goat's milk the best supper for kids (of the goatish variety), your breast milk is exquisitely tailored to meet the nutritional needs of a newborn human. Human breast milk contains at least 100 ingredients that can't be found in cow's milk and that formula manufacturers have yet to duplicate. It's easy on your baby's delicate tummy, too — breastfed babies' dirty diapers are notoriously less nasty than those of their formula-fed nursery mates (and nursed newborns suffer far less frequently from constipation and almost never from diarrhea). Some babies might be allergic to cow's milk (or soy alternatives), but the odds are slim that your baby's body will object to anything about your milk (except not being able to get to it fast enough).
Your milk also has a lower protein content, which makes it easier for your baby to digest, and its chief protein (lactalbumin) is both more nutritious and more readily broken down than the primary protein in cow's milk (caseinogen).The fats in your milk separate more easily, which is part of the explanation for those sweeter-smelling soiled nappies (as impossible as it may be to believe, the odor really isn't onerous — at least until solids come your baby's way). Finally, unlike formula, which is the same from feeding to feeding and can to can, the milk your body makes will change in composition in response to your baby's needs (and change in taste based on the foods you're eating). Want to know the many other benefits of breastfeeding? Read on!
Protection from infection. Breastfed babies are far less likely to suffer from ear infections, respiratory tract infections, urinary tract infections, and other illnesses, in large part because their immune system is bucked up by antibodies and other immune-boosting factors that are passed from the mom through her milk. Colostrum, the protein-rich, low-fat premilk produced by your breasts during pregnancy (and before real milk comes in), is particularly rich in these healthy ingredients. There are also no worries about bacterial beasties when it comes to breast milk: Breast milk is always sterile, no boiling required.
Freedom from flab. Chubbiness may be cute, but it's not necessarily a sign of better health, and nursing reduces the risk of excess weight. Breastfed babies tend to be leaner than formula-fed babies, although their weight gain is steady and appropriate. It's not just good for Mama's arms and back to haul around a less hefty tyke: Studies show that carrying extra weight as a baby is linked to obesity later in life.
Brainer babies. Studies show a slight but statistically significant increase in the IQ of breastfed babies compared with those fed formula. One possible reason is that breast milk contains the fatty acid DHA (docosahexaenoic acid), which is important for brain development. All those hours of skin-on-skin contact with Mom are also great for your baby's cognitive and emotional development (in addition to just making your baby feel nurtured and safe).
Mightier mouths. Rubber and silicone nipples offer flimsy resistance to a baby's sucks compared with the breast. Because they have to work extra hard for their breakfast, breastfed babies build stronger jaws and have well-developed teeth and palates (in addition to fewer cavities later in life!).
A taste for Thai (or veggies). Want your baby to be an adventurous eater? Start at the breast. Cutting those little taste buds on breast milk, which takes on the flavor of whatever you've been dining on, acclimates a baby early on to a world of flavors beyond pablum. Researchers have found (and so have moms) that nursed babies are less likely to be timid in their tastes than their formula-fed peers once they graduate to the high chair — and more likely to open wide to that spoonful of yams (or that forkful, later on, of curry).
Breastfeeding also offers a pile of perks for Mom, too (believe it or not). Baby's sucks on your breasts trigger the release of the hormone oxytocin, which spurs the shrinking of the uterus. And speaking of shrinking, all those extra calories your baby is draining out of you means that even though you'll be adding more calories to your diet to make milk, you won't be piling on the pounds — and you might start seeing that waistline of yours sooner (though not if you add more calories than you need). Breastfeeding also reduces your risk of uterine and breast cancer and of bone loss after menopause. And here's another benefit: Your period will be slower to return, but unless you want your children very closely spaced — or enjoy surprises — you should not rely on breastfeeding as your only form of contraception. Most breastfeeding mothers begin to ovulate between four and six months after giving birth, and you're fertile before that first period.
Of course, one of the biggest benefits is sheer convenience. When you're nursing, you can pack up the baby and hit the road without having to pack up and lug around bottles, nipples, cleaning supplies, a bottle warmer, and so on; your breasts will always come along for the ride (and though you do have to lug them, you can't forget to pack them). You can also forget about 2 a.m. trips to the kitchen for a formula refill; late-night feedings require nothing more complicated than an easy-access nightie and a cozy, sleepy snuggle with your little one. For many mothers, that physical and emotional connection (not to mention a bit of extra sleep) is the very best part of nursing.

Signs and Symptoms of Low Testosterone

Health Envoy's blog

Feel like you're losing your mojo? Find out if your low sex drive or other signs and symptoms could be due to a lower-than-normal testosterone level.

By Madeline Vann, MPH

Medically reviewed by Lindsey Marcellin, MD, MPH

Tired? Feeling blue? Low libido? This vague collection of symptoms may just seem like a slump, but it could actually be caused by low testosterone, also called hypogonadism or low T.
As with all hormones, testosterone levels can change. Experts estimate that more than 4.5 million men in the United States have low testosterone levels. Signs of low testosterone include difficulty achieving an erection and shifts in your body fat and muscle mass. These signs and symptoms might not seem urgent to treat, but they still deserve attention because low testosterone can affect your long-term health and quality of life. What’s more, low testosterone can itself be a symptom of a more serious health condition.
What Is Low Testosterone?
“Testosterone is known as the ‘male’ hormone — both men and women produce testosterone, but men produce tenfold more,” explains Alan Shindel, MD, director of men’s health at the University of California, Davis, Health System in Sacramento. Testosterone in men, which is made by male reproductive glands called the testes, is responsible for the development of typically masculine characteristics during puberty, such as a deeper voice and facial hair. During adulthood, testosterone helps maintain your sex drive and appears to play a role in keeping your overall physical health on track.
According to guidelines from the Endocrine Society, healthy ranges of testosterone in men can vary widely, but low testosterone accompanied by symptoms most likely appears when your blood testosterone level is below 300 nanograms per deciliter (ng/dL).
Signs and Symptoms of Low Testosterone
Low testosterone can sneak up on you over time, with symptoms you might attribute to stress on the job, for example, or an over-demanding schedule. Some of the common signs and symptoms of low testosterone are:

• Tiredness
• Weakness
• Depression
• Changes in sleep habits
• Increasing body fat and decreasing muscle mass
• Low sex drive (libido)
• Erectile dysfunction

Call your doctor if you’re experiencing some or all of these signs and symptoms, Dr. Shindel advises, especially if they’re new to you or if they persist despite efforts to change them.
“There are lots of reasons why a man might experience these symptoms,” Shindel says. You might need more exercise, a better diet, stress management, or just more sleep. But you could also find out that your symptoms are due to low testosterone levels.
Diagnosing Low Testosterone
A simple blood test ordered by your doctor will show your testosterone levels. This result, along with a physical examination and a description of your symptoms, can determine low testosterone.
Your doctor might order more than one blood test to verify that you have low testosterone. That's because testosterone levels can vary throughout the day. Typically one of these tests will be done in the morning, the time of day when testosterone levels are highest.
Untreated, low testosterone can cause other health conditions, such as reduced bone density or fertility problems. It also could be the result of another underlying condition. Because of this, your doctor may order additional tests to pinpoint its cause. Possible underlying conditions include:

• Obesity
• Type 2 diabetes
• HIV/AIDS
• Infection
• Hormonal disorders
• Testicular cancer
• Injury to the testicles

Once you have the answers you need, your doctor can map out a treatment plan to help get your testosterone levels back into a normal, healthy range and to address any underlying medical causes.

 

Natural Conception Later in Life Linked to Longer Life for Women

Health Envoy's Blog

• By Robert Preidt, HealthDay News    

 If last pregnancy occurred at age 33 or older, chances of living past 95 doubled, study found.

 

The natural ability to have a child at an older age likely indicates that a woman's reproductive system is aging slowly, and therefore so is the rest of her body.

Women who naturally have babies after age 33 tend to live longer than those who had their last child before age 30, a new study finds.
This may be because gene variations that enable women to have babies at a later age may also be tied to living longer lives, the Boston University School of Medicine researchers said.
"If a woman has those variants, she is able to reproduce and bear children for a longer period of time, increasing her chances of passing down those genes to the next generation," study co-author Dr. Thomas Perls, a professor of medicine at BU, said in a medical center news release.
He believes that this may be a clue as to why 85 percent of people who live to 100 years or more are women, and only 15 percent are men.

the study, Perls' team tracked the ages at which 462 women had their last child, and then how old the women were when they died. The data came from the Long Life Family Study, a genetic investigation of 551 families with members who live to exceptionally old ages.
While the study couldn't prove cause-and-effect, women who had their last child after age 33 were twice as likely to live to age 95 or older than those who had their last child before age 30, according to the study published in the journal Menopause.

"Of course, this does not mean women should wait to have children at older ages in order to improve their own chances of living longer," Perls said. Instead, "the age at last childbirth can be a rate of aging indicator," he believes. "The natural ability to have a child at an older age likely indicates that a woman's reproductive system is aging slowly, and therefore so is the rest of her body."
The study findings suggest that women may drive the evolution of DNA that slows aging and helps people live extremely long lives.
Previous research found that women who gave birth after age 40 were four times more likely to live to 100 than those who had their last child at a younger age, the study authors noted.

Apples Can Curb Heart Disease As Well As Statins

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If doctors prescribed everyone age 50 or older a daily apple, it could save an average of 8,500 lives every year, according to a new study.

By Amir Khan, Everyday Health Staff Writer | Follow @AKhanMedia

 

You’ve heard the old saying “an apple a day keeps the doctor away,” and it turns out that the phrase is actually sage advice after all, according to a new study published in the journal BMJ. Researchers from the University of Oxford in the United Kingdom found that prescribing an apple a day to all adults age 50 or older in the United Kingdom would prevent around 8,500 heart attack and stroke deaths every year – similar to the number that could be prevented by prescribing statins to that same group, without any of the side effects.
The researchers created a mathematical model to test the adage, and compared the effects of a daily apple to the effects of prescribing a statin per day to the 17.6 million people in the U.K. who are candidates for them, but currently not prescribed them. Assuming 70 percent of the population complied with the prescription, and that their overall number of calories remained the same, a daily apple could save an average of 8,500 lives every year, compared to 9,400 lives saved by a daily statin.
"The Victorians had it about right when they came up with their brilliantly clear and simple public health advice: ‘An apple a day keeps the doctor away,’” study author Adam Briggs, MSc, academic clinical fellow at the University of Oxford, said in a statement. “It just shows how effective small changes in diet can be, and that both drugs and healthier living can make a real difference in preventing heart disease and stroke.”
Apples contain heart-healthy compounds that combine to make it an under-the-radar superfruit. Among the compounds are:

• Pectin – a form of soluble fiber shown to lower blood pressure and blood sugar.
• Quercetin – a flavonoid shown to prevent inflammation and asthma that has also been linked to cancer prevention.
• Phytochemicals – a variety compounds that have been linked to a reduction in cardiovascular disease and cancer.

An apple a day also comes without the side effects of statins, according to the study. Using apples instead of pills would result in more than one thousand fewer cases of muscle disease and more than 10,000 fewer diagnoses of diabetes that would arise if this population was all prescribed statins – something David Friedman, MD, chief of heart failure services at North Shore-LIJ's Franklin Hospital in Long Island, N.Y., said underscores the benefit of helping your heart through diet and exercise, instead of medicine.
“I’ve always joked that statins should be in the water,” Dr. Friedman said, “and many doctors have been saying that for years. But clearly, there are side effects that need to be considered. This study shows that an ounce of prevention might be worth more than a pound of cure.”
However, Friedman stressed that for some people, simply eating an apple won’t offer the same benefit as taking a statin.
“If someone comes to me and is active and healthy, but has high cholesterol, I’ll try telling them to eat an apple a day,” he said. “But if that person has a number of other risk factors for heart disease, such as smoking or a family history, statins may be the best way to go.”
But pairing both statins and an apple a day in people at risk for heart disease would be best, Friedman added.
“A simple addition of an apple a day is a clear way to have a cost-effective prevention of heart disease,” he said, “but if the benefits outweigh the risks, and they usually do, statins still offer the best bang for your buck – especially when paired with a healthy diet.”

 

All About Arthritis

Health envoy's Blog

Most people think of arthritis as a condition that strikes older people, but different types of arthritis affect people of all ages.

By Diana Rodriguez

Medically reviewed by Lindsey Marcellin, MD, MPH

Arthritis is a condition that causes inflammation of the joints and can affect anyone from young children to seniors. It is typically characterized by joint pain and stiffness that make movement painful and difficult, though newer treatment options have helped many patients deal more effectively with symptoms. Additionally, joint health can often be improved with exercise, medication, and the right lifestyle habits.
Arthritis: A Painful History
About 46 million adults in the United States have been diagnosed with some form of arthritis — that's about one in five Americans, and the number is rising and expected to jump dramatically in the coming years.
But arthritis is not a new phenomenon; it has plagued mankind for hundreds of years. There's evidence in centuries-old skeletal remains of arthritic joints, says Rochelle Rosian, MD, a Cleveland Clinic rheumatologist in Solon, Ohio.
"Over the past 100 years, there's a lot more knowledge of the science of the musculoskeletal condition and the immune system," says Dr. Rosian. Researchers have identified more than 100 different types of arthritis, and counting. Many inflammatory conditions accompanied by fevers and immune dysfunction are now understood to be conditions related to arthritis, and more conditions are added to this list all the time.
Arthritis Symptoms and Types
Arthritis is characterized by pain, stiffness, and swelling in the joints, as well as by reduced joint mobility. But arthritis appears in different forms, and the causes of arthritis vary by type.. In addition, arthritis inflammation can result from a variety of conditions and diseases, like gout, lupus, and fibromyalgia
Arthritis can be broken down into three main categories. Here are some of the most common types:

• Osteoarthritis (OA). Also called degenerative joint disease, this is the most frequently diagnosed form of arthritis. Osteoarthritis occurs when the cartilage inside a joint disintegrates. This form of arthritis most commonly affects the knees, hips, low back, neck, and hands, and most often occurs after the age of 40.
• Rheumatoid arthritis (RA). This type of arthritis occurs when the lining inside joints becomes inflamed and irritated, causing joint damage and pain. It most often occurs in small joints in the wrists, fingers, and hands. RA is an autoimmune disease that usually strikes between the ages of 30 and 50. Women are most often affected, though children may also develop RA.
• Juvenile arthritis (JA). This includes any type of arthritis that strikes children younger than age 18. What causes arthritis to develop at such an early age is unknown, but it occurs more often in girls than boys. JA typically strikes the ankles, knees, and wrists, and may also affect the hips, neck, jaw, and shoulders. There are many types of juvenile arthritis, the most common being juvenile rheumatoid arthritis, or JRA. There are three specific forms or juvenile rheumatoid arthritis: polyarticular (many joints) JRA, pauciarticular (four or fewer joints), and systemic onset (affecting the whole body).

The Course of Treatment for Arthritis
The way arthritis is treated has also progressed quite a bit over the years. Osteoarthritis was once managed with just aspirin, heat therapy, and splints — binding or bandaging a painful joint to "protect" it. But, Rosian says, that often ends up doing more harm than good.
Today, doctors know that giving a joint a bit of rest, instead of keeping it from being used at all, is a much more successful therapy. "People used to splint or wrap arthritic joints, and then [the joint] became immobile," says Rosian. Now, it's “use it or lose it" when it comes to joints affected by arthritis.
Now, osteoarthritis is treated with a combination of exercise, physical therapy, medications, joint injections, and weight loss. With both obesity and arthritis epidemics on the rise, the link between excess body weight and arthritis is now clearer than ever, according to Rosian. And one of the best and more recent recommendations to help manage osteoarthritis is to lose weight and lessen the strain on the joints that are supporting all that extra weight, such as knees and hips.
For rheumatoid arthritis and other inflammatory forms of arthritis, there have been even more significant treatment advances in recent history. In the mid-1900s, the steroid prednisone was invented and was used as the primary treatment for rheumatoid arthritis. Unfortunately, Rosian notes, it offered nearly as many side effects and risks as it did benefits.
Today, the science surrounding RA has evolved significantly, and treatments have changed over the last 15 years with the development of biologic drugs like Humira (adalimumab) and Enbrel (etanercept). These newer treatments have been helpful in attacking the disease and sometimes even put it into remission, says Rosian. Some of the older medications used to treat arthritis, like prednisone, may still be used in combination with newer, more effective treatments, says Rosian, but prednisone is no longer "a cornerstone of therapy,” the way it used to be.
If you or someone you love is living with joint pain and stiffness, don't delay getting a diagnosis. With the right treatment plan in place, most forms of arthritis can be managed effectively

Highly Potent Tips for Dealing with Adult Acne

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It’s easy to dismiss acne as a problem relegated to the Belieber-aged crowd. But sadly, as too many men and women have discovered, middle-aged acne can strike a full grown adult without warning. If you suddenly find yourself re-facing the dreaded breakout (or if you’re suffering from acne as an adult for the first time in your life) the blame might lie on anything from hormones and stress to dietary changes or new skin sensitivities. Here are ten pro tips for dealing with grown-up blemishes.

1. Narrow Down Allergens

Sometimes, sudden adult breakouts are caused by developing allergies to products or foods, even if you’ve used them before. This is because as we age, our skin becomes thinner and more sensitive. If you think something you’re eating might be causing your adult acne, consider keeping a food diary. If you notice a link between certain foods and skin blemishes, try eliminating that food for a couple of weeks and reevaluate.
If you wear makeup or use skin lotions and beauty products, consider switching to a brand formulated for acne-prone or sensitive skin and see if that helps calm your skin issues, as well.

2. No Butts

If you need yet another reason to quit smoking once and for all, your adult acne may just be it. The carcinogens, tar and smoke from cigarettes has been shown to cause and aggravate breakouts. Stop lighting up, and your face might just clear up too.

3. Hands Off!

It can be tempting to pick, poke and prod at your face during an acne breakout. But the truth is, your hands are a breeding ground for bacteria and germs. No touching your face unless you want to spread those pore-clogging oils and dirt around

4. Tea Tree Oil

For those looking for a natural way to treat their acne without expensive and harsh treatments, tea tree oil might be the ideal solution. A natural disinfectant and antibacterial, dabbing a little tea tree oil onto blemishes with a clean cotton swab will reduce the number and severity of your breakouts.

5. Avoid Over-Scrubbing

It’s tempting to assume that the more often (and the more vigorously) you wash your face, the faster your middle-aged acne will clear up. Unfortunately, over exfoliating, scrubbing and over utilizing harsh treatment products will have the exact opposite effect. Scrubbing your face often will stimulate sebum production, which will then clog pores and lead to more breakouts.

6. Moisturize

Again, moisturizing acne-prone skin sounds counter-intuitive. But washing your face and applying treatment products strips your face of natural oils. To combat this, your sebaceous glands will then produce more oil, which then leads to even more breakouts. Find an oil-free moisturizer specifically created for acne prone skin, and apply twice a day.

7. Consider the Pill

If you’re an adult woman and notice that your breakouts coincide with your period or PMS, you may want to talk to your doctor about oral contraceptives. When your monthly cycle is to blame for skin craziness, the birth control pill can help you stabilize the hormones that lead to blemishes.
Even if you don’t notice a direct correlation between your period and your breakouts, birth control pills might still be able to help. If you’ve got PCOS (many women do and, thanks to no symptoms, have no idea) or any other condition that causes an increase in male hormones, the pill can help get your body back in check.

8. Benzoyl Peroxide and Salicylic Acid are Your Friends

Anyone who’s ever struggled with acne in their lifetime is probably familiar with salicylic acid and benzoyl peroxide. Both of these ingredients have been designed and specialized to expressly treat skin blemishes, pimples, redness and acne scars. The key, when dealing with acne as an adult, is to bypass the harsh treatments and products designed for teenaged skin. Instead, look for gentler versions of cleansers, exfoliators and spot treatments crafted for sensitive or mature skin. This will help eliminate your breakouts, redness and inflammation without damaging your skin.

9. H2o Matters

If you’re not drinking at least eight glasses of water a day, your acne could be getting worse, regardless of what treatments you’re using. Your skin is your body’s largest organ. Like everything else in the complicated system that is the human form, water is a necessity to keep it running smoothly. Not drinking enough water not only dries your skin to the touch, it can cause itchy, flaky and even oily skin. So keep hydrated and watch your skin’s overall health improve.

10. Get to the Dermatologist

Sometimes, acne is a one or two time issue that can be cleared up with home treatment. But once your adult acne has become a reoccurring problem, or you cannot pinpoint the cause of your skin distress, it’s time to see a doctor. A dermatologist can help you decipher the root of your problems, and can prescribe a treatment program suited to your particular skin and needs.
It can be hard to cope with adult acne, but it’s possible, especially if you know where to start. Hopefully, these tips will help you to fight acne and enjoy the perfectly clear skin. Do you have any other tips?

Amazing Ways to Plump Up Thin Lips

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Many people turn to surgery to enhance their appearance and the lips are no exception. Sure, surgery comes with risk and isn’t always effective. There are plenty of non-surgical tricks any woman can use to make thin lips look plumper and fuller. Here are ten of those tricks.





 1. Use a Rejuvenator





Certain proteins and hyaluronic acid make lips fuller by softening their lines. Look for a product that you apply at bedtime and leave on overnight. Within a week or two you’ll notice results. After a few months, your lips will be substantially fuller.
 

 2. Use Lip Liner

Highlighting your lips is a great way to make them appear fuller, but you have to do it correctly. Begin by choosing a liner that is one shade darker than the lipstick you are using. Then draw around the outline of both lips. Next, use a highlighter to outline your upper lip only and pay special attention to the groove that runs from the top of your lip to your nose. White liner applied just to the notch along your upper lip can go a long way to making your mouth look fuller.

3. Blend Two Lipsticks

 

To do this, apply the darker lipstick to the entire lip. Then, apply a lighter color starting at the center and blending outward. A shimmery gloss will help in the center as well. Use a brush to help you get a subtle blend from one color to the next. Apply this technique to both lips.

4. Wear Pink

 

Pink lipstick reflects the most light and is flattering on almost every skin tone. Some lipsticks are even advertised as “plumping” because they cause your lips to swell slightly. A glossy or shimmery lipstick will also make your lips look fuller.

5. Apply Menthol

 

 

 

Menthol causes your lips to swell, so apply a product containing menthol directly to your lips. The effect will last for several hours, so there is no need to reapply frequently. There are lipsticks that contain menthol specifically for this purpose, but you can also find it in other forms.

6. Protect Your Plump

Ultraviolet light from the sun can damage collagen, but many of us don’t think about our lips when applying sunblock. Protect the collagen in your lips by applying a balm with an SPF of at least 30 on a daily basis. UV-A is the real culprit, so check the packaging of the product to make sure it protects against UV-A.

7. Exfoliate

Exfoliating your lips does two things. First, it removes rough, dead, dry skin cells that cause your lips to look dull and flat. More importantly, exfoliating increases circulation to your lips and that makes them look fuller and gives them more color. The best exfoliant for lips is a mixture of sugar and water. Add just enough water to make the sugar pasty (so not much) and then apply it in small circles. Be gentle with the application.

8. Apply Natural Plumpers

Menthol is a natural plumping agent, but so are clove oil, niacin, cinnamon, and honey. Any of these can be safely applied to your lips multiple times per day. Niacin is probably the easiest to use because it comes in liquid form and can be carried about in a small bottle. If you use cinnamon and honey, you’ll smell great and taste sweet.

9. Vaseline

Vaseline is a good way to add a little extra shine that will make your lips look fuller. Vaseline also moisturizes and softens skin, making your lips more kissable. For extra effect, run a wet finger over the Vaseline after you apply it. This effect won’t last long, but it will give you a lot of fullness while it does.

 10. Smack Them

Be careful with this one so as not to suffer a plumping injury. Giving your lips a gentle thumping with your fingers can be used to produce a fuller look when you’re in a jam. Don’t do this often or with too much force, however, because it can lead to bruising. The same effect can be obtained by pursing your lips together repeatedly for several minutes or smacking them together to make a popping sound. If you lips start to feel numb, that’s a good sign you should stop.

 

High-Dairy Diet May Boost Colon Cancer Survival

Health Envoy's Blog

• By Steven Reinberg, HealthDay News                      
  

But, at least one expert strongly disagrees, and instead recommends that cancer patients avoid dairy. 


 
 Those who drank the most milk had a 28 percent lower risk of dying from any cause, researchers found. 


A diet rich in dairy products may slightly extend the lives of people diagnosed with colon cancer, a new study suggests.
But at least one cancer doctor not involved with the study was skeptical of the research and its conclusions.
The study found that people who ate the most dairy lived slightly longer and had a lower risk of dying from any cause.
"If you are a colorectal cancer patient, calcium and milk consumption may improve your survival. But do not change your diet just yet before more research is conducted," said lead researcher Peter Campbell, who's with the American Cancer Society's epidemiology research program. The new study, he noted, showed only an association between dairy and survival -- it could not prove that dairy consumption was the direct cause of increased longevity.
"If our findings are replicated in future studies, we may see changes in dietary guidelines for cancer survivors: patients might be encouraged to increase calcium and milk intake," Campbell added.
But, Dr. Donald Abrams, an integrative oncologist at the University of California, San Francisco, and author of an accompanying journal editorial, had significant doubts about the study.

"It's silly to look at milk in isolation, because [according to the study] the people who drank the most milk also were the leanest, did the most physical exercise, ate less red meat, and ate more fruits and vegetables," he said. "The message is it's the whole diet, not a single component."
On a technical point, Abrams doesn't believe that a study such as this is meaningful. "Investigators are going to try to write as many papers as they can from their data and chop it up into little reductionist pieces, when it's much better to look at nutrition and diet more holistically," he said.
The report was published online June 23 in the Journal of Clinical Oncology.
For the study, Campbell's team collected data on almost 2,300 people diagnosed between 1992 and 2009 with colon cancer that had not spread beyond the colon.
By 2010, among those in the study, 949 patients had died -- 408 from their cancer. The researchers found that those who ate the most dairy and therefore got the highest amount of dietary calcium lived slightly longer. The authors say their finding was "marginally statistically significant."
In addition, those who drank the most milk had a 28 percent lower risk of dying from any cause, the researchers noted.
The study authors believe the survival benefit may be from the calcium in dairy, not the vitamin D. They also suggested that calcium may hinder cancer-cell growth and its ability to settle in sites far away from the original cancer.
What cancer patients eat does make a difference, Abrams noted. "They should eat a healthy diet and try to avoid the standard American diet," he said.

Abrams would rather people skipped dairy altogether. Dairy is high in saturated fat, and affects hormones that might increase the risk of other cancers, he noted in his editorial.
"I believe dairy should be avoided by all people, let alone people with cancer," he said.
Abrams noted that studies find that people diagnosed with colon cancer who eat "meats and sweets" don't do as well in survival and cancer recurrence as patients who eat a diet rich in fruits and vegetables.
 

Treating Fibroids Without Hysterectomy

Health Envoy's Blog

Traditionally, a woman with problem fibroids underwent a hysterectomy to remove them. Today, certain medications and less invasive procedures could offer better alternatives.

By Julie Davis

Medically reviewed by Pat F. Bass III, MD, MPH

Conventional medical guidelines often suggest that a woman wanting to treat difficult fibroids have a hysterectomy, the surgical removal of the uterus. But many women would rather not undergo an invasive surgical procedure, one that diminishes the chance of pregnancy.
It’s no wonder that a number of women with fibroids look for alternative ways to treat them — whether it’s a less radical procedure or a natural treatment. And there are other methods out there that work. Just bear in mind: Creams and potions hawked on the Internet to shrink fibroids have not been scientifically proven to work, and a lack of results from these products will only add to your frustration.
 
bAre There Natural Alternatives to Prescription Medications for Fibroids?
Prescription drugs used to treat fibroids, like birth control pills and other hormone-based medications, don’t eliminate the fibroids. These medications cut off the hormones that feed the fibroids, and at best reduce blood flow during your period and ease pain from cramping and pressure.
Drugs that actually shrink fibroids — called gonadotropin-releasing hormone agonists, or GnRHas — have such a strong hormonal effect that they trick the body into thinking you’re going through menopause, when fibroids naturally shrink as estrogen level declines. However, these drugs can have serious side effects, like bone thinning, so they’re used primarily as a short-term treatment before surgery to make fibroids easier to remove. They can be prescribed to give you a respite from fibroids symptoms, but only for about six months. When you stop taking GnRHas, the fibroids grow back to the size they were before.
Researchers are investigating newer drugs that may be able shrink fibroids without the osteoporosis risk that GnRHas carry, but these potential new treatments are a few years away.
What about natural treatment for fibroids? Most research of complementary and alternative medicine treatments for fibroids have found no benefits. However, one recent review of the literature on Chinese herbs — which are often mentioned anecdotally for their ability to shrink fibroids — was published in the well-respected Cochrane Database of Systematic Reviews.
The review, which included Chinese studies, reported on two randomized clinical trials of 150 women. The review authors found that two herbal treatments showed results comparable to those of prescription drugs in shrinking fibroids, but they also pointed out that the two studies were small and the quality of the trials wasn’t high. Also, the results, which measured fibroid shrinkage, were not really what the reviewers set out to find: symptom relief and a reduced need for surgery. It’s also important to note that herbs are not regulated by FDA and that natural doesn’t necessarily mean safe.
 
Are There Alternatives to Fibroid Surgery?
Statistics show that about 25 percent of women have fibroids, but only a quarter of these women have symptoms serious enough to need treatment. Yet up to half of the 600,000 hysterectomies performed in the United States each year are for this condition. There are less radical treatments, like uterine artery embolism, designed to destroy the fibroid by cutting off its blood supply, but these treatments may negatively affect fertility.
A newer procedure is an alternative to invasive and even minimally invasive surgery, and it may get rid of fibroids and preserve the ability to conceive: magnetic resonanance (MR)-guided focused ultrasound, which received FDA approval in 2004. Using the same type of scanner used to do MRIs, doctors are able to locate the fibroids and then destroy them with ultrasound waves. The name of the medical device is the ExAblate 2000 System, and it is available in many facilities across the country.
Early results show that focused ultrasound may actually improve fertility. A clinical trial is underway to further test those results.
 
Can Diet Help Fibroids?
According to the National Women’s Health Information Center, being overweight increases your risk of fibroids; if you’re obese, that risk can be two to three times greater than for a woman of average weight. What you eat may influence fibroid formation, too. Red meat, including beef, lamb, and ham, increases your risk, while green vegetables may provide a protective effect.
Fibroids don’t have to be treated unless they are causing symptoms such as pain or infertility. If you have such symptoms, review all your options with your ob-gyn. Carefully weighing the risks and rewards of safe and effective procedures will help you make the treatment decision that’s right for you.
Learn more in the Everyday Health Women's Health Center.
 

 

Coping With Hemorrhoids

 Health Envoy's Blog

If you have hemorrhoids, you know how painful it can be just to sit down. Find out how to treat this common problem.

By Diana Rodriguez

Medically reviewed by Niya Jones, MD, MPH

Straining to have a bowel movement, weight gain, and pregnancy are all common causes of hemorrhoids — swollen veins in the anus and rectum that can become tender and painful. Fortunately, hemorrhoids can be treated with medications to ease pain and help them heal. Hemorrhoids can also be prevented with a few diet and exercise tips.

Hemorrhoids: Know the Symptoms
Hemorrhoids may develop on the outside of the anus (external hemorrhoids) or inside the rectum (internal hemorrhoids). An internal hemorrhoid may become so swollen that it bulges outside the anus.
Pain felt during bowel movements and upon sitting are classic signs that you may have hemorrhoids. Hemorrhoids can also cause:

• Itching in and around the anus
• Rectal pain or tenderness
• Bleeding that's noticeable on toilet paper, in the toilet, or in stool

Hemorrhoids: Know the Causes
Hemorrhoids are very common and can happen to anyone — about 50 percent of all adults will have had hemorrhoids by the time they are 50 years old. There are several causes and risk factors for hemorrhoids, including:

• Pregnancy
• Constipation
• Straining during a bowel movement
• Anal infections
• Cirrhosis, or scarring, of the liver
• Lifting heavy objects
• Sitting for too long

You may be more likely to develop hemorrhoids if your family members — particularly your parents — had hemorrhoids. Obese people are also more likely to develop hemorrhoids than people with a healthy body weight.

Hemorrhoids: Diagnosis and Treatment
Hemorrhoids should be diagnosed by a doctor to be sure that any bleeding you've noticed isn't from a more serious digestive health problem or other issue. A simple physical exam can usually diagnose hemorrhoids, but your doctor may use a scope to look inside the rectum to confirm that hemorrhoids are the source of the bleeding.
Typically, hemorrhoids aren't serious health concerns. But, they can be very painful, so here are some tips to help treat and manage hemorrhoid pain:

• Use plain white toilet paper, since dyed or perfumed paper can cause irritation.
• Take over-the-counter pain relievers like acetaminophen, aspirin, or ibuprofen.
• Gently rub in a topical cream to help numb and soothe hemorrhoids — hydrocortisone creams or creams with witch hazel may help.
• Wear cotton underwear.
• Soak in a warm bath several times a day and avoid soaps with added fragrances.
• Avoid aggressive wiping after a bowel movement; gently pat the area clean with a baby wipe or moist towel.
• Resist the temptation to scratch

Hemorrhoids that don't go away on their own may ultimately require surgery. If your symptoms don't improve in a week or two, talk to your doctor about other hemorrhoid treatment options.

Hemorrhoids: Prevention
When the hemorrhoid pain is finally gone, you can move on with your life. Once your hemorrhoids heal, stay free of pain by following these tips to prevent future hemorrhoids:

• Eat plenty of fiber in the form of fruits, vegetables, and whole grains.
• Drink lots of water each day.
• Get regular exercise.
• Avoid laxatives, except those that encourage bulky stool like psyllium capsules (Metamucil, V-Lax).

You can also prevent hemorrhoids and avoid unnecessary straining by not sitting on the toilet for too long trying to have a bowel movement. Don't try to force bowel movements; return to the bathroom and try again later. When you do feel the urge to go, don't ignore it — head to the bathroom right away.
Avoiding constipation is the best way to minimize your risk of hemorrhoids. Eat a wide range of fresh fruits and vegetables, lead a physically active lifestyle, and drink plenty of water to help stave off this often painful condition.