September 6, 2011 by smith3993

.

Could laughing more help prevent heart attacks?  Could this no cost, no side effect action really be part of the preventative action needed to keep one free from heart disease?

A team from the University of Maryland Center for Preventive Cardiology has started to document some proof of this very thing. In fact, this study which is the first to show a connection between an active sense of humor and laughter and heart disease found that people with heart disease were 40% less likely to laugh compared to others of the same age that did not have heart disease.

The key professor of medicine involved in this study, Dr. Michael Miller. M.D. explained the connection of mental stress with problems in the protective barrier lining that lines the blood vessels. An inflammatory reaction leads to fat and cholesterol build-up in the coronary arteries. This is what leads to heart attacks.

This study looked at 300 people, one half with heart disease and the other half without heart disease. Questionnaires that looked at how often people laughed in certain situations as well as anger and hostility indexes were used. The study showed that those with heart disease didn’t laugh at everyday situations as often and often displayed more anger.  Miller concluded that with heart disease being the number one killer of citizens, the ability to laugh may be one of the most important ways to decrease the disease.

Maybe someday the prescription for a healthy heart will include eating right, exercising and a good daily dose of laughter!

Source: http://www.umm.edu/features/layghter.htm.

Author: Liz Smith, Family and Consumer Science Extension Educator, Ohio State University.

October 31, 2011 by lisabarlage

The Dietary Guidelines for Americans 2010 and the new MyPlate both encourage us to make at least half our grains whole – but what does that mean? You may be asking “What is a whole grain?” The term whole grain means that the entire grain seed or kernel is left intact during processing. While refined grains have been milled to remove the brand and germ from the grain and as a result are missing nutrients and health benefits that whole grains include.

Why is eating whole grains so important? Whole grains are sources of dietary fiber, magnesium, B vitamins, and iron. Research studies support that they reduce our risk of heart disease, assist with weight control, reduce stroke and type 2 diabetes risk, and protect against certain types of cancer. There are also limited studies that support the whole grain benefits of reduced risk of asthma and less gum disease.

How can you make sure the grains you are eating are whole grain? Certainly food companies have picked up the benefits of whole grain foods and have played up promoting them in the press and marketing. You do need to do a little checking on package labels to make sure that you are getting what you think you are. Terms like multigrain, cracked wheat, organic, stone ground, and 100% wheat do not mean whole grain. Study the ingredient list on the product label and make sure it says “whole or whole grain” before the word corn, wheat, barley, etc. The Whole Grain Council has developed a stamp that is used on some whole grain products to promote that they are either 100% whole grain or at least ½ a serving of whole grain. Examples of whole grain ingredients are: brown rice, whole wheat, oatmeal, whole grain barley, whole rye or corn, bulgur, buckwheat, quinoa, popcorn, and wild rice.

Tips to get more whole grains in your diet:

• Select a whole grain pasta. You may have tried one a couple of years ago and didn’t like it – but they have improved – so try them again.
• Eat popcorn for your snack.
• Choose a whole grain bread, bagel, cracker, wrap, or English muffin. My family enjoys the English muffins for breakfast or
  with pizza sauce and cheese for a quick meal or snack.
• Start the morning with a whole grain cereal. This might be oatmeal or a processed cereal – just check the label for sodium
  and added sugars.
• Try adding whole wheat flour to your baked products. You can substitute up to half of the flour in most recipes with whole
  wheat for white flour. Start with 1/3 whole wheat and move toward half. I do this with the home-made pancake mix I make for my family – and everyone loves it!
• Try some of unique grains like quinoa, barley, sorghum, or millet.
• Make a breakfast muffin for a quick breakfast with oatmeal, half whole wheat flour, and fruits like bananas, pumpkin, blueberries, or cranberries in them. Bake a batch on the weekend and freeze what you won’t eat in a couple days.

Sources:

WebMD – www.webmd.com

Whole Grains Council – www.wholegrainscouncil.org

Dietary Guidelines for Americans, 2010 – www.dietaryguidelines.gov

Written by: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.

Eating  Well  While  Vacationing  Saves  the  Guilt  and  Waistline  too! Should vacation be a time to indulge without guilt?  Will all those high calorie/high fat meals cause you to regret booking the trip when you return? How can you keep from ruining your vacation memories by having to purchase bigger clothes or compromising your health […]

Read Full Post »

Eating  Well  While  Vacationing  Saves  the  Guilt  and  Waistline  too! Should vacation be a time to indulge without guilt?  Will all those high calorie/high fat meals cause you to regret booking the trip when you return? How can you keep from ruining your vacation memories by having to purchase bigger clothes or compromising your health […]

Read Full Post »

Late summer and early fall tends to be a popular time to attend community festivals and county fairs where I live. Even the cities nearby have events and festivals almost every weekend – all the way from international festivals, like Italian or Irish, to art shows and Rib Fests. Each of us has a different […]

Read Full Post »

Studies show families who eat meals together regularly benefit.  Both parents and kids are included in these benefits.  Food patterns for the future generation are healthier when families eat together. In other words, eating together today can impact healthy food patterns of tomorrow. University of Minnesota research shows that teens that ate meals together with their family ate more fruits, vegetables, dairy with a good source of calcium, and dark green vegetables. The teens also drank fewer soft drinks and had a better nutrient intake.

Quality time spent together is also increased.  The kids in families that eat together are shown to have better vocabulary skills and higher test scores.  Studies show these kids fare better physically, emotionally, and intellectually with greater self confidence.  An Iowa State University Extension study revealed that families who eat meals together teach kids table manners, family values, basic cooking skills, and a sense of community.

Studies show most families believe eating together to be very important. The surveys show 88 percent of families believe this to be very or extremely important.  The top barriers to meals together include conflicting schedules, work schedules, and kids’ activities.  This time seems to become harder to find as the kids get older and become teens.  Teen drug and alcohol use is connected to number of meals eaten together. Studies show that the more often a teen eats dinner with his or her family the less likely they are to drink alcohol, smoke or use drugs illegally.

In conclusion, the simple act of family meals can do so much to benefit the whole family. With the costs of food rising, cooking, and eating at home as a family certainly can be cost effective, but as stated earlier, the other benefits can really play a huge role in making that family meal a priority.

Source:  Ohio State University Extension, Ohioline, Factsheet FLM-FS-4-03.

http:/ohioline.osu.edu.

Author: Liz Smith, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.

Posted in Healthy People, Safety on July 21, 2011 | 6 Comments »

Confused about conflicting nutrition information?  Know where to find reliable nutrition facts based on sound research, or do you feel like you’re swimming in a sea of sharks? With the advancement of technology, consumers face a daily barage of  ”scientific” discoveries, ancient remedies, and miracle weight-loss diets from various media outlets. But how is a person able to identify credible information from false claims?  Overall, how […]

Read Full Post »

Did you know that skin cancer is the leading cause of new cases of cancer in the United States?  According to the American Cancer Society, more than 1 million Americans are diagnosed with skin cancer each year, totaling more than cancers of the lung, breast, colon, prostate, uterus, ovaries, and pancreas combined.   Consider these […]

Read Full Post »

Posted in Safety, tagged safety, vacation planning on March 3, 2011 | 1 Comment »

Many of us take a family vacation or have family members who travel over Spring Break. Do you have plans this year? I usually just go to visit family members, but since I have sisters in three different states – even that can involve air travel and doesn’t usually happen just over a weekend. Let’s […]

Read Full Post »

June 30, 2011 by Michelle Treber

The exact cause of cancer is unknown but we do know what makes it more likely to occur.  This blog message recommends that you choose and prepare healthy foods and be more active to cut the risk of cancer.

What are some likely causes of cancer?

• Smoking                          • Sunlight • Viruses                            • Chemicals • Air Pollution                   • Radiation

What may help cancer grow and spread?

• Alcohol

• Being overweight • Hormones • Pollutants

 Cancer and Diet

Cancer experts believe that up to 20-40% of all cancers may be influenced by what we eat. This may be particularly true if several members of your family have suffered from cancer.

What may lower risk?

• Fruits and Vegetables
• Physical Activity
• Weight Control
• Soy, especially early in life
• Plenty of fluids
• Fat free or low fat dairy foods

What can YOU do to lower your risk?

Eat more fruits and vegetables.

Eat a variety of fruits and vegetables each day.

It is easy to eat more during the summer.  Many local fruits and vegetables are available.  Make sure you fill at least half of your plate with fruits and vegetables. Eat them as snacks and make sure you start your day with a fruit or vegetable.  That helps you get a head

start on your fruit or vegetables.

Move more.  If you haven’t been physically active in awhile, be sure to check with your doctor first.  Start slow & add minutes to your walking or activity routine.  You won’t become a marathon runner overnight.  Find activities you enjoy such as walking, biking or swimming.  Aim to be active for

60 minutes most days of the week.

Limit your intake of blackened or
charred food.   Research shows that substances that develop on foods that have been blackened or charred also increase cancer risk.  Enjoy the summer grilling season but do so in

moderation.

Watch your fat intake, especially
saturated fat.  Saturated fat comes from animals and animal products.  If you have a high fat intake you may be more prone to cancer and cardiovascular disease.  Season with herbs and spices and reduce the

amount of fat that you add to foods.

Drink more water.  Aim for 6-8 glasses of water each day.  Fill the glass with ice, water, and add a
sprig of mint or a lemon wedge and enjoy this refreshing drink.

Start your journey towards a healthier lifestyle.  Pick one or two tips that you can do and begin today.  As you make these habits part of your routine, add another healthy lifestyle tip.  In a few months you will feel better and will have developed some healthy lifestyle habits that are part of daily life.

Sources:  The University of Georgia Cooperative Extension, The American Cancer Society, The Georgia Department of Human
Resources and The Cancer Information Service.