December 1, 2002- A Question of Digestion
If you're having trouble digesting your holiday leftovers, try chewing on some gum after your meal.

Chewing gum may help to alleviate symptoms of heartburn by stimulating saliva production. Saliva helps protect the lining of your esophagus by reducing the amount of time that stomach acid comes into contact with it. Choose non-mint gum because mint flavoring may exacerbate heartburn.

When chewing gum to alleviate heartburn, choose sugarless varieties to cut down on calories. Also, limit yourself to two or three sticks. More than that could cause gas and bloating. Another good way to limit heartburn symptoms is to avoid a post-meal nap. Lying down within two hours of a meal can allow stomach acid to flow back up into your esophagus more easily.
SOURCE: The Doctors Book of Home Remedies for Preventing Disease, ©2002

December 8, 2002- Can It
If you're concerned about keeping mercury out of your diet, choose tuna fish from a can.

Over time, some varieties of fish tend to accumulate high amounts of mercury, a potentially toxic compound, from the environment. Thus, canned tuna, which typically uses short-lived fish, may contain lower levels of mercury compared to longer-lived fresh or frozen tuna.

Regularly consuming large sport fish may increase your risk of accumulating harmful levels of mercury in your body. Trimming off the fat from fish may help reduce your intake of other organic pollutants.
SOURCE: Canadian Medical Association Journal, ©2002

December 15, 2002- Bowling for Folic Acid
When you eat a bowl of breakfast cereal that's fortified with folic acid, you may be doing your heart a favor.

Research suggests that people who eat folic acid-fortified breakfast cereals may have healthier hearts as a result. In a study, people who ate folic acid-fortified cereal experienced a reduction in their blood levels of homocysteine. High blood levels of homocysteine may be a marker of heart disease risk.

The average diet usually contains approximately 300 micrograms per day, so you may need a multivitamin that contains about 400 micrograms of folic acid to get the optimum dose.
SOURCE: European Journal of Clinical Nutrition , ©2002

December 22, 2002- Nuts About Peanut Butter
Spreading peanut butter on your morning bagel may help lower your risk of type 2 diabetes.

A recent study of women revealed that the ones who consumed a serving of peanut butter five times per week had a 20% lower risk of type 2 diabetes compared to the ones who ate little or no peanut products. To avoid consuming too many calories, use peanut butter as a replacement for saturated fats, such as butter or cream cheese.

Both men and women can reap the benefits of peanut butter. Peanuts and peanut butter are rich sources of monounsaturated and polyunsaturated fats. They also are good sources of protein.
SOURCE: Journal of the American Medical Association, ©2002

December 29, 2002- Bubble Trouble
Are you planning on toasting the New Year but don't want to drink something that will go straight to your head? If so, pass on carbonated cocktails.

The air bubbles in champagne and carbonated mixers such as tonic water cause the liquid to remain in your stomach longer, increasing alcohol absorption. If you want to keep a clear head, limit yourself to a drink or two and choose a non-carbonated drink such as white table wine.

Moderate consumption of alcohol may confer health benefits. However, excessive alcohol intake can increase your risk of disease and harm your liver. To avoid a hangover, be sure to limit the amount of alcohol you consume and try not to drink on an empty stomach. Drink plenty of water to avoid the symptoms of hangover, which are caused by dehydration. You also can toast the New Year with a festive non-alcoholic drink. To make non-alcoholic champagne, mix equal parts of club soda, ginger ale, and unsweetened white grape juice.
SOURCE: Annals of Internal Medicine, ©2002