Weekly Health Tips for the month of August
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August 6, 2006- Happy as a Crab
Shell out. It's good for your heart.


Need an excuse to splurge on crab legs, crab salad, or a cold crab cocktail on a hot summer night? How about avoiding heart disease and cancer? Crab meat in general, and crab legs in particular, are loaded with zinc, a powerful antioxidant that's just been found to help ward off both health threats.


Getting your daily dose of zinc -- up to 12 milligrams (mg) per day -- can help protect you from heart disease and cancer. In a recent study, these killers were linked not only to a lack of zinc but also to an excess of magnesium and copper. And being low on zinc made any problems with the other two much worse. Researchers are still trying to determine whether the minerals were the direct cause of the outcome, but while they sort out the science, aim for 12 mg of zinc daily from food. Can't hurt, could help, and -- if you've got a yen for crab -- it tastes terrific.


Of course, crab's not the only good source of zinc. Oysters can't be beat, and clams and lobster are high on the list, too. On a more wallet-friendly level, you'll find beneficial amounts of zinc in nuts, peanut butter, beans, poultry, red meat, whole grains, fortified breakfast cereals, and yogurt. And a multivitamin with minerals will fill in any gaps.


Source: Epidemiology, ©2006


August 13, 2006- Ah, a Breath of Lemon-Fresh Air
Does a flight of stairs leave you winded and a little worried about your lungs? Try squeezing a lemon.


A cold glass of lemonade may protect your lungs against a potentially serious condition: adult asthma. In fact, adding all things citrus -- grapefruit, oranges, lemons, limes -- to your shopping list may help reduce your risk of developing this respiratory bane, regardless of how active or how old you are.


Like most fruit, citrus is packed with nutrients that can help keep you healthy in general. And the ample amount of vitamin C in citrus fruit may have a particular benefit: reduced risk of asthma. In a recent study, adults who ate little or no fruit and shunned citrus were significantly more likely to have the wheezing, gasping symptoms of asthma. So don't skip your morning OJ. And for a sophisticated twist on a cool summer drink, try this Cucumber Lemonade, or find more recipes that include lemon by using our Smart Search.


Cucumber Lemonade from EatingWell.com


2 English (hothouse) cucumbers
1/2 cup fresh lemon juice
2 1/2 cups spring or filtered water
Simple syrup or agave syrup, to taste (optional)


Finely grate cucumbers into a fine-mesh sieve set over a bowl. Drain the cucumber for 1 hour and collect the juices. Press on the cucumber pulp to extract any additional juice. Add lemon juice, water, and syrup, if using, to the cucumber juice. Serve chilled or over ice. NOTE: To make simple syrup: Combine 1 cup sugar and 2 cups water in a medium saucepan. Bring to a gentle boil over medium heat and cook until reduced to a slightly thick syrup, about 10 minutes. Will keep in the refrigerator for up to 6 months.


Per serving: 21 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 5 g carbohydrate; 2 g protein; 2 g fiber; 2 mg sodium; 25 mg potassium. Nutrition bonus: Vitamin C (28% daily value).


Recipe source: EatingWell.com

August 20, 2006- Make Every Step Count
Is your pedometer lying? You may be walking that extra mile without even knowing it.


Pedometers can be an inspiration. These fitness gizmos count your daily steps as you strengthen your legs, lungs, and heart. And every step, including those to and from your car, adds up -- or should. But researchers have found that so-called bargain pedometers vary wildly in reliability. To accurately log your fitness progress, spend $15 to $30. Pedometers in this price range proved most accurate in a recent study.


Inexpensive pedometers tend to overestimate the number of steps you've taken. In a new comparison study, only 25 percent of a super-cheap model called the Stepping Meter turned out to be accurate; some were off by as much as 50 percent. Brands widely recommended for their accuracy included Yamax and AccuSplit.


Once you've got a good pedometer attached to your waistband, work up to walking 10,000 steps a day, which is about 5 miles. Many corporate health plans offer 10,000 Steps programs, and they're all over the Internet as well; but if you're motivated, you can do it on your own. Just try these strategies:


    * Take walking lunches.
    * Always park in the least convenient spot.
    * Turn get-togethers with friends into walking sessions, not coffee breaks.
    * Skip elevators and escalators; take the stairs instead.
    * When there's an option, take the long way around a mall, office building, or park.
    * On weekends, if you'd rather bike, row, or swim, you can still keep counting; just convert every 10 minutes into 1,000 steps.


Source: Health and Fitness, ©2006

August 27, 2006- Chew On This
Brush, floss, and serve your Labor Day BBQ on whole-wheat buns.

Add one more item to whole grains' list of benefits: They can keep you out of the dentist's chair. In a recent study, people who regularly ate whole grains in any form -- from oatmeal to pizza with whole-wheat crusts -- were less likely to develop dreaded gum disease and the tooth loss that can come with it.

Who would have thought that eating shredded wheat cereal as a teenager would protect your gums as an adult? But that seems to be the case. Although scientists aren't sure why, it may be because the fiber in whole grains reduces blood sugar, which ultimately wards off inflammation that can settle in the gums and cause peridontal disease. If it wards off the dentist's chair, that may be all the explanation most people need.

Of course, that's just one more reason to choose whole-grain breads, breakfast cereals, and pastas over foods made with refined, processed, bleached flours -- and to buy brown rice, soba noodles, and whole-wheat couscous, too. Unless you've been living in the tundra, you know that whole grains are nutritional all-stars for a lot of reasons. Among the biggest: their ability to help prevent heart disease, diabetes, digestive disorders, and cancer. And now, gum trouble.


Source: American Journal of Clinical Nutrition, ©2006

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