Cholesterol: The top 5 foods to lower your numbers

Cholesterol: The top 5 foods to lower your numbers

Diet can play an important role in lowering your cholesterol. Discover five foods that can lower your cholesterol and protect your heart.By Mayo Clinic staff
Can a bowl of oatmeal help prevent a heart attack? How about a handful of walnuts, or even your baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these — may be enough to lower your cholesterol to a healthy level and help you stay off medications.
Oatmeal and oat bran
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, psyllium, barley and prunes.
Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.
Walnuts, almonds and more
Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds and some other nuts appear to have a similar effect.
According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease.
But all nuts are high in calories, so a handful will do. As with any food, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.
Fish and omega-3 fatty acids
Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death.
Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil.
You can take an omega-3 or fish oil supplement to get some of the beneficial effects, but you won't get all the other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
Olive oil
Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat.
Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But avoid "light" olive oils. This label usually means the oil is more processed and lighter in color, not fat or calories.
Foods fortified with plant sterols or stanols
Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day.
Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of "good" high-density lipoprotein (HDL) cholesterol. Nor do they interfere with the absorption of the fat-soluble vitamins — vitamins A, D, E and K.
The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L).
Consider your diet first
Before you make other changes to your diet, think about cutting back on the types and amounts of fats you eat, which can raise your cholesterol. That way, you'll improve your cholesterol levels and health overall.
When cutting fat from your diet, focus on saturated and trans fats. Saturated fats, like those in meat and some oils, raise your total cholesterol. Trans fats, which are sometimes used to make store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels because they raise low-density lipoprotein (LDL), the "bad" cholesterol and lower high-density lipoprotein (HDL), "good" cholesterol. You should try to limit the number of calories you eat daily to less than 10 percent from saturated fat, and eliminate as many trans fats from your diet as possible.
See Also
Weight loss: 6 strategies for success
Dietary fats: Know which types to choose
Trans fat is double trouble for your heart health
Whole grains: Hearty options for a healthy diet
Main attraction: 10 vegetable main dishes
Color your diet: Fresh fruit 10 ways
Omega-3 in fish: How eating fish helps your heart
Alcohol use: Why moderation is key
Fitness programs: 5 steps to getting started
Quit smoking: Proven strategies to help you quit
Soy: Does it reduce cholesterol?
Eggs: Are they good or bad for my cholesterol?
Top 5 lifestyle changes to reduce cholesterol
HDL cholesterol: How to boost your 'good' cholesterol
Kefir: Can it lower my cholesterol?
Pomegranate juice: Can it lower cholesterol?
Nuts and your heart: Eating nuts for heart health
Menus for heart-healthy eating: Cut the fat and salt
Heart-healthy recipes

V8 Your Way to 5-A-Day

V8 Your Way to 5-A-Day

By Jennifer Gruenemay, ACE-Certified, Special to LifeScript
Published May 24, 2009
If eating 3-5 servings of veggies every day has you feeling like you couldn’t possibly shove another broccoli spear down your throat, don’t throw in the towel just yet. I have a secret weapon: A tall glass of V8 juice. V8 100% Vegetable Juice has only 50 calories per 8-ounce serving, and takes care of two full servings of your daily recommended intake of vegetables. Which vegetables, you ask? V8 is made from a mixture of tomatoes, beets, celery, carrots, lettuce, parsley, watercress, and spinach. In other words, V8 juice is a super-rich source of vitamins (such as A, C and E), minerals (such as calcium, potassium and magnesium) and antioxidants (especially lycopene). Drinking 8-ounces of V8 juice before your biggest meal could also help to curb your appetite. Much like eating a salad before dinner, drinking a 50-calorie glass of V8 juice may help you eat 100 fewer calories from your main meal. That makes this nutritiously tasty drink a big winner in my book.

Good Article: Fight Arthritis: 10 Foods That Help and Hurt

Fight Arthritis: 10 Foods That Help and Hurt

By Dorothy Foltz-Gray, Special to LifeScript
Published May 27, 2009

Food can’t cure arthritis, but it can make the disease less painful – or worse. In recognition of National Arthritis Month, find out which 7 foods will help your aching joints and the 3 noshes to avoid. Plus, test your osteoarthritis smarts with our quiz…
People who suffer from arthritis are very familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease.
“Food is not a panacea, but some foods can make your joints healthier,” says Leslie Bonci, R.D., director of Sports Nutrition in the Department of Orthopedic Surgery at the University of Pittsburgh.
You may not be able to toss your Tylenol, but a diet rich in these foods can make you healthier and maybe lighter. After all, every pound you carry around your belly puts 10 pounds of pressure on your joints.
Here are 7 foods to stock up on:
Good Foods

Good food #1: Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds
Why it helps: Omega-3s decrease the production of certain chemicals that spread inflammation, plus they inhibit enzymes that trigger it – “a dual benefit,” Bonci says. Fatty fish also contain vitamin D, which helps prevent swelling and soreness.
When the Women’s Health Study followed 30,000 women for 11 years, researchers found that those who got less than 200 international units (IU) – about 3 ounces of sardines – of vitamin D a day from their diet were 33% more likely to develop rheumatoid arthritis than women who got more.
How much to eat: Get at least one gram of omega-3s a day. Four ounces of salmon, for example, has 1.5 grams of omega-3. Another easy healthy fix: Add walnuts (2.27 grams per quarter cup) to a salad or flaxseed (two tablespoons has 3.51 grams) to your cereal.
Boost your vitamin D intake by drinking two glasses of low-fat milk (200 IUs) on days you’re not eating omega-3s. And spend 10-15 minutes a day in the sun – sunlight triggers vitamin D production in your body.

Good food #2: Extra-virgin olive oil
Why it helps: It contains an anti-inflammatory ingredient called “oleocanthal,” which blocks enzymes involved in inflammation. About three tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up.
“Since olive oil’s not calorie-free (one tablespoon has 119 calories), don’t douse your food with it,” Bonci warns.
How much to eat: One tablespoon a day on salads, bread or vegetables.

Good food #3: Sweet peppers, citrus fruits and other vitamin C-rich foods
Why it helps: Vitamin C protects collagen, a major component of cartilage. And inadequate amounts of it may increase your risk for some kinds of arthritis, such as rheumatoid arthritis.
A Canadian study of 1,317 men found that those who got 1,500 milligrams of vitamin C through food or supplements daily had a 45% lower risk of gout (a painful arthritic condition also known as gouty athritis) than those who had less than 250 milligrams a day.
But don’t shoot for such high doses if you have osteoarthritis. Duke University researchers found that animals who took high doses of vitamin C – the equivalent of 1,500-2,500 milligrams a day in humans – over eight months suffered worse knee osteoarthritis. So moderation is key.
How much to eat: Try for 200-500 milligrams a day. An orange and a cup of broccoli will net you about 200. And focus on foods, not supplements:
“Foods that are high in vitamin C have other plant nutrients that you won’t get from a vitamin C supplement,” Bonci says. Broccoli and cauliflower, for instance, have a chemical – indole-3-carbinol – that may protect us from certain cancers, including breast cancer.

Good food #4: Brazil nuts
Why they help: Brazil nuts contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna. For instance, a 2005 study at the University of North Carolina found that the participants with the highest levels of selenium had a 40% lower risk than those with the lowest levels. Low selenium may also be linked to rheumatoid arthritis. The mineral helps antioxidants clear out cell-damaging free radicals, aids the regulation of the thyroid gland and may prevent cancer.
How much to eat: 55-200 micrograms a day. If you don’t like Brazil nuts or tuna, you can get 32-35 micrograms in 3.5 ounces of beef or turkey or 12 micrograms in a cup of cooked oatmeal.

Good food #5: Onions and leeks
Why they help: Onions and leeks contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do. But research is limited, Bonci says. Even as an antioxidant, onions fight cell damage and are heart-protective.
Worried about onion breath? Boost your intake of kale, cherry tomatoes or apples – all are high in quercetin.
How much to eat: One-half cup of a high-quercetin food a day.

Good food #6: Tart cherries
Why they help: “This wives’ tale now has science to back it up,” Bonci says.
A new University of Michigan study suggests that a diet plump with tart cherries can cut inflammation in animals by 50%. And a 2009 human study at Baylor Research Institute in Dallas found that 56% of patients with osteoarthritis had more than 20% improvement in pain and function after taking cherry pills for eight weeks.
The magic ingredient is anthocyanins, the pigments that give cherries – and grapes, black raspberries and eggplant – their vibrancy. They’re also powerful antioxidants that cut inflammation.
How much to eat: Eight ounces of tart cherry juice or a half-cup of cherries, which you can buy frozen, canned or dried, but not fresh.

Good food #7: Green tea
Why it helps: Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of rheumatoid arthritis. One study at the University of Michigan found that a compound called epigallocatechin-3-gallate (EGCG) lowers production of inflammation-causing substances in the body that cause joint damage in rheumatoid arthritis sufferers.
How much to drink: Three to four cups a day. Skip the decaffeinated version, which robs the tea of some of the helpful nutrients. “Green tea won’t take all your pain away,” Bonci says, but it can help.

Foods to Avoid
Bad food #1: Shellfish, red meat (only if you have gout)
Why they hurt: Gout results from the build-up of uric acid in the blood, which forms crystals that painfully settle in the joints. Purine, a compound that’s abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. So these are food no-nos for people at risk for or suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads. (But is that last one really a hardship?)
Swap them for: No more than 5-6 ounces of lean meat, poultry or fish a day. Need protein? Serve up some beans instead. Along with protein, they offer muscle-relaxing magnesium and bone-building calcium.
Bad food #2: Certain vegetable oils
Why they hurt: Sunflower, safflower, corn and soybean oil are high in omega-6 fatty acids, which increase inflammation.
Swap them for: Watch out: These oils are prevalent in U.S.-made baked goods and snacks. Instead, switch to healthy olive or nut oils.
Bad food #3: Sugar
Why it hurts: Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar also is high in calories, which leads to weight gain and added pressure on your joints.
Swap it for: An occasional sweet is fine, but most days enjoy the natural sweetness of fresh fruit instead. Aim for 2-4 half-cup servings a day.
Are You Bad to the Bone? For years, you’ve been the first one on the tennis courts, the weekend hiker, the intrepid gardener on your knees for hours. While all those activities are great for you, they can also be hard on your joints. Find out how much you know with this osteoarthritis quiz.
Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

The most important buddy you need is you

The most important weight-loss buddy you need is you. You’re the only one who has the power to take complete control of your life, so it’s YOU who needs to be nurtured and cared for. Don’t be afraid to put numero uno (that’s you!) first. After all, who feeds you? Who determines whether you exercise in the morning? Who puts you to sleep? Who makes the decision to eat right? You! Therefore, it’s you who must become your own greatest ally and friend. Only then will you ignite your deepest motivation to take better care of yourself and treat yourself with the greatest care and respect. Once you do this, others will feel more able to unconditionally nurture, comfort and support you. To become your own greatest friend, there are three steps you must take: 1. Accept your current self (no matter what) 2. Find your "Passion Reason"3. Use a journal to express your feelings

Heart rate rise before exercise test telling: study

Heart rate rise before exercise test telling: study
SOURCE: European Heart Journal, May 2009.

Published May 20, 2009
NEW YORK (Reuters Health) - An excessive increase in heart rate prior to engaging in an exercise test -- a situation that causes mild mental stress -- identifies people who are at increased risk of dying suddenly later in life, a new study suggests.
These findings may carry "significant" implications, Dr. Xavier Jouven, from Hopital Europeen Georges Pompidou, Paris, said in a statement, explaining that taking a patient's pulse may be a simple way to identify people who may be at increased risk of sudden heart attack.
The study involved 7746 French male civil servants who were given health examinations between 1967 and 1972 when they were between 42 and 53 years old. During 23 years of follow-up, 1516 of the men died, including 81 who suffered a sudden fatal heart attack.
As part of the study, heart rate at rest was compared with that obtained just prior to a bicycling exercise test while the subjects were sitting on the bike, but had not yet begun to pedal.
Results showed that men whose heart rate increased the most during mild mental stress, just before the exercise test, had twice the risk of dying of a sudden heart attack in later life than men whose heart rate did not increase as much. By contrast, the heart rate change did not predict death from other causes.
The findings are reported in the European Heart Journal for May.
Sudden death from heart attack is a major public health problem, accounting for between 200,000-400,000 deaths each year in the United States alone, the investigators note.
Jouven and colleagues believe that heart rate testing as performed in the current study could be useful in stratifying people into risk categories for sudden heart attack.
SOURCE: European Heart Journal, May 2009.

Down's syndrome reveals one key to fighting cancer

Down's syndrome reveals one key to fighting cancer

Published May 20, 2009
WASHINGTON (Reuters) - People with Down's syndrome rarely get most kinds of cancer and U.S. researchers have nailed down one reason why -- they have extra copies of a gene that helps keep tumors from feeding themselves.
The findings could lead to new treatments for cancer, the researchers reported in the journal Nature on Wednesday, and further study of Down's patients might reveal more ways to fight tumors.
The researchers at Harvard University and elsewhere made use of a new kind of embryonic-like stem cell called an induced pluripotent stem cell or iPS cell. These cells, made from ordinary skin, can be transformed to act like powerful stem cells, the body's master cells.
Using iPS cells from a volunteer with Down's syndrome and mice genetically engineered to have a version of the condition, the researchers pinpointed one gene that protects against tumors.
"It is, perhaps, inspiring that the Down's syndrome population provides us with new insight into mechanisms that regulate cancer growth," they wrote.
Down's syndrome is the most common genetic cause of mental retardation, occurring in 1 out of 700 live births.
The Down's syndrome theory had long been explored by Harvard's Dr. Judah Folkman, who died last year. Folkman, whose name is on the study, developed theories about how tumor cells grow blood vessels to nourish themselves in a process called angiogenesis.
EXTRA GENES
Folkman also noticed how rare cancer is among Down's patients, except for leukemia, and he wondered whether the genes explain why. A study of nearly 18,000 Down's patients showed they had 10 percent the expected rate of cancer.
People with Down's syndrome have a third copy of chromosome 21, where most people have two copies. The extra copy gives them extra versions of 231 different genes.
"One such gene is Down's syndrome candidate region-1 (DSCR1, also known as RCAN1)," Harvard's Sandra Ryeom and colleagues wrote.
This gene codes for a protein that suppresses vascular endothelial growth factor or VEGF -- one of the compounds necessary for angiogenesis.
Down's patients have extra amounts of this DSCR1 protein, as do the genetically engineered Down's mice, the researchers showed. Genetically engineered mice with an extra copy of DSCR1 were resistant to tumors.
DSCR1 affects a compound called calcineurin, long a focus of cancer research.
"These data provide a mechanism for the reduced cancer incidence in Down's syndrome," the researchers wrote.
The study also provides three new potential targets for preventing or treating cancer -- calcineurin and two genes that regulate it, DSCR1 and DYRK1A, they said.
People with Down's syndrome are also less likely to develop angiogenesis-related diseases such as diabetic retinopathy (an eye disease related to diabetes) and atherosclerosis (hardened arteries), "suggesting that cancer protection ... may be due, in part, to angiogenesis suppression," the researchers wrote.
"Because human chromosome 21 contains over 200 genes, it would be surprising if DSCR1 was the only chromosome 21 gene implicated in tumor suppression in Down's syndrome individuals," they said.

Meat intake/prep not linked to breast cancer

Meat intake/prep not linked to breast cancer

SOURCE: International Journal of Cancer, May 15, 2009.
Published May 25, 2009
NEW YORK (Reuters Health) - A large study has found no link between eating meat -- total meat, red meat, processed meat, or meat cooked at high temperatures -- and the risk of breast cancer in older women.
Some studies have found that women who eat a lot of red and processed meat are more likely to develop breast cancer than other women; but other studies have found no such link. Saturated fat, found mainly in animal products, has been tied to higher breast cancer risk in some studies, but not in others.
The current findings stem from 120,755 postmenopausal women who participated in the NIH-AARP Diet and Health Study. The women provided information on what they ate and how often they ate certain foods when they entered the study between 1995 and 1996. They also provided information on meat-cooking methods.
Over the next 8 years, 3818 women developed breast cancer, Dr. Geoffrey C. Kabat of Albert Einstein College of Medicine, Bronx, New York, and colleagues report in the International Journal of Cancer.
According to the investigators, breast cancer risk was not associated with intake of total meat, red meat, white meat, processed meat, or meat cooked at high temperatures, or level of doneness of the meat.
The researchers note that the study included detailed information on meat preparation methods, and they conclude that their findings "do not support the hypothesis that a high intake of meat, red meat, processed meat, meat cooked at high temperatures, or meat mutagens is associated with increased risk of breast cancer."
SOURCE: International Journal of Cancer, May 15, 2009.

benefits of a good night’s sleep

I regularly preach the benefits of a good night’s sleep for helping your muscles repair themselves. But did you know that a solid night’s sleep can also sharpen your mind and lift your spirits? Getting enough zzz’s helps you concentrate during the day and even improves your ability to learn. This is because the more sleep you get, the more minutes your brain spends in the rapid eye movement (REM) phase. And REM sleep is crucial for cementing new information into long- and short-term memory. According to research, it’s during REM sleep that we file away everything we learn. A good night’s sleep is as important to your overall health as regular exercise and a healthy diet. But what if you have trouble falling asleep at night, tossing and turning with worrisome thoughts that keep you awake? Try this little trick: Lie on your back and concentrate on breathing deeply 10 times, slowing each breath you take. Then lie on your right side and breathe deeply 15 times. Finally, move to your left side and breathe deeply 20 times… if you don’t fall asleep before then, that is!

Whole, ground flaxseed has wonderful health benefits

Whole, ground flaxseed has wonderful health benefits

Whole, ground flaxseed has wonderful health benefits, including reducing the risk of prostate and other cancers. And best of all, you can top it on almost any dish!
Flaxseed may lower blood sugar levels, research shows. It does have laxative effects, as does any fiber source, but for most people, that’s a good thing. It could, in theory, cause bowel obstruction if you ate a lot of it and drank no fluids, but in the 20-plus years we’ve used flaxseed at the clinic, I’ve never seen such a thing. Nor is it particularly allergenic, although sensitive people may be allergic to most anything. Finally, if flaxseed contained enough cyanide to build up to toxic levels, I’d have dropped dead a long time ago.
Because freshly-ground flaxseed is an excellent source of fiber and protective lignans, stay away from flax oil and eat up to a quarter cup of ground flaxseed daily. Add a tablespoon of flaxseed to cereal, yogurt, mayonnaise, or baked goods.
Yours in good health,Dr. Whitaker

减肥有多难？

减肥有多难？

只要你掌握了减肥方法，如牛奶减肥法，你就可以轻松变瘦。减肥，其实不难。 　　早晨起来，做很容易的四件事，就可以使你轻松变瘦啊！爱美的你，不妨试试！
　　第一件：每天早晨的第一件事就是打开饮水机冲一杯温的淡盐水(夏天喝凉的)，盐水可以清肠。 　　比例是100毫升水盐水不超过0。9克，而且盐水可以保护皮肤可以使皮肤变好，如果按照正常比例没有副作用。早上喝一杯淡盐水，有助大便通畅。 　　喝适量淡盐水，以补充水分和电解质，在夏天还可预防中暑。
第二件：是空腹吃十二枚干枣。 　　这种吃法可以防止脱发，红枣还可养颜通便。 　　长久坐在办公室里，与其喝咖啡，倒不如喝绿茶，并且在其中加一些红枣。对于女生而言，红枣可以美容养颜，让脸色显得有血气，甚至还有减肥作用。 　　材料：红枣5-7颗，茶叶适量 　　做法： 　　1、洗净红枣，并用刀剖开一道口子，待用。 　　2、将剖开的红枣放入壶内，加水煮沸。 　　3、用“红枣汤”来冲泡茶叶。 　　补充：中医将红枣归于补气药类，称其性味甘平，有润心肺、止咳、补五脏、治虚损的功效，于胃肠道功能不佳的蠕动力弱及消化吸收功能差时，就很适合常吃红枣以改善肠胃不佳功能而增益体力。
香蕉亦通便，减肥也要十分注重清肠、通便，其实许多减肥产品比如大印象喝完就要跑厕所。这说明：减肥的基本点即畅通。 　　美味香蕉的二种吃法：香蕉沙拉 　　这是最简单的做法。把香蕉切成小块，然后，拌上沙拉酱，再放到冰箱里面冷藏一会儿，几乎不费吹灰之力一道香香甜甜的香蕉料理就搞定！ 　　香蕉燕麦粥 　　这是一道绝对健康的主食哦，而且做起来很方便。先加足量的水把燕麦煮熟，然后把切成小块的香蕉放进去，再放一些枸杞，然后用文火再煮上五六分钟就可以了。
一杯牛奶下肚能让人感到胃部饱满，所以喝牛奶减肥是一种很体贴人的幸福减肥方法。它易于购买，但肯定不会是光喝牛奶就能减肥，这里有方法。 　　牛奶减肥法： 　　1、早晨喝一杯纯净水再加一杯牛奶。 　　2、中午照常吃饭，但不能吃太饱。 　　3、晚上喝杯牛奶，适当吃些黄瓜。昼量管住自己不吃别的食物，特别是甜的东西。 　　补充：一天喝上7、8袋酸奶，并不吃其它东西，可以起到排毒养颜，甚至于减肉的功效！ 　　其实减肥说难不难，说不难也难，关键是找对方法，而上面的四件事，是许多网友亲证过的，相信不会有问题！

Stress is often to blame for weight gain

Stress is often to blame for weight gain.

And it’s not the resulting emotional eating that’s the problem. When you feel stressed, you actually trigger your fight-or-flight response. Your body then releases a number of stress hormones, notably cortisol. These hormones are designed to help you better handle your stressor by speeding up your heart rate, dilating your blood vessels and shunting blood away from your digestive track so it can go where you need it: your muscles. Your liver also makes fuel in the form of sugar (from stored glycogen), so you have enough energy to “fight” or “flee” the stressor. However, today’s stressors aren’t dinosaurs or club-wielding cavemen – they’re more intangible, such as meeting work deadlines and paying speeding tickets. Your body doesn’t use the sugar your liver produces because you didn’t actually fight or flee. But your liver doesn’t know that and continues to trigger your brain to make you feel hungry. The extra calories you end up eating – all in response to that stress – get stored in fat cells. If you trigger your fight-or-flight response chronically, your body will try to store up as much fat as possible, and you’ll gain unnecessary weight.

Sun Safety

Sun Safety

Skin cancer is the most common cancer in the United States. And it can be prevented by taking steps to protect your skin. Remember, the sun's ultraviolet (UV) rays shine down even on cloudy days. So even when the sun seems to be hiding, follow safety measures such as:
Wearing sunscreen with a sun protection factor (SPF) of 15 or higher,
Applying sunscreen to dry skin 15 to 30 minutes before going outside, again every 2 hours once in the sun, and even more often if you're swimming or sweating,
Staying out of the sun from 10 am to 4 pm, when the sun is strongest,
Seeking shade when it's available,
Covering up as much unprotected skin as possible, and/or
Wearing a wide-brimmed hat and sunglasses that block UV rays.

Bug Safety
For most people, insect bites and bee stings aren't dangerous. But for people who are allergic to them, bites and stings can cause a potentially deadly allergic reaction called anaphylactic shock. This must be handled as a medical emergency. When in the woods, wear long sleeves and pants to prevent tick bites. Most tick bites are harmless. But many types of ticks carry and spread Lyme Disease.

Water
SafetyWatch your children closely when they're in or around a pool. Before they learn to swim, floatation devices can help them stay above water. Early on, teach them the rules of safe swimming, including no running near a pool and no diving in waters less than five feet deep.

Heat Safety
To avoid heat-related illness, drink plenty of water or liquids with electrolytes. Know the symptoms of heat rash and heat stroke to prevent serious problems. If you have young children, never leave them alone in the car with the windows rolled up.

Travel Safety
The National Highway Traffic Safety Administration estimates that 40 percent of run-off-the-road car crashes happen because of driver distractions. These include reading, eating and using a cell phone. Whether you're driving, biking or running, stay focused on the road and be aware of the drivers and conditions around you. Always wear your seatbelt and ask all the passengers in your car to do the same.

Bike Safety
When you're biking, make sure your bike is the right size and always wear a helmet that fits you. For the most protection, use a bike light and wear light-colored clothes.
Don't let the season's dangers spoil your fun in the sun. Plan ahead to stay safe!

PICC line: How is it used for chemotherapy?

PICC line: How is it used for chemotherapy?
What is a PICC line, and how is it used in cancer therapy?

Answer
from Timothy Moynihan, M.D.
A peripherally inserted central catheter, or PICC line, is a soft, thin, flexible tube that is inserted in a vein in your arm and threaded up into a larger vein near your heart. Ultrasound imaging may be used to help guide insertion of a PICC line. And an X-ray may be taken to verify correct placement.
When used for cancer chemotherapy, a PICC line allows for infusion of the drugs. It may also be used to deliver medications for pain management, nausea or vomiting, and hydration, as well as antibiotic agents and nutritional supplements. A PICC line may have one or more tubes (lumens) within it. Multiple lumens allow for the administration of more than one therapy at a time.
You may be a candidate for a PICC line if you must receive chemotherapy for an extended period of time or your veins don't allow easy access for therapy.
A PICC line often may be left in place for weeks or months. This reduces or eliminates the need for multiple needle insertions to deliver chemotherapy. The line may be treated with an antibiotic to reduce the risk of infection. Your doctor will tell you how to care for your PICC line. More permanent devices to deliver drugs into the bloodstream are available (infusion ports), but these require a minor surgical procedure for placement. When the treatment course is relatively short (weeks), it's often preferable to use a PICC line over a more permanent venous access device such as a port.

Chemotherapy nausea and vomiting: Prevention is best defense

Chemotherapy nausea and vomiting: Prevention is best defense

Not everyone experiences nausea and vomiting during chemotherapy. Find out if you're at risk of these side effects and what you and your doctor can do to prevent them. By Mayo Clinic staff

Nausea and vomiting are common side effects of chemotherapy treatment for cancer. But in most cases, these side effects can be controlled with preventive medications. If you're considering chemotherapy, you and your doctor can take steps to prevent or decrease nausea and vomiting associated with chemotherapy. This can help make you more comfortable during your cancer treatment.
Who's at risk of nausea and vomiting during and after chemotherapy?
Whether you'll experience nausea and vomiting as a result of chemotherapy depends on what chemotherapy drugs you receive, whether you receive other cancer treatments, such as radiation, during your chemotherapy treatment, and whether you've experienced nausea and vomiting in the past.
Chemotherapy drugs that cause nausea and vomiting Certain chemotherapy drugs are more likely than are others to cause nausea and vomiting. Some medications associated with significant risk of these side effects include:
Altretamine (Hexalen)
Dacarbazine
Doxorubicin (Adriamycin) or epirubicin (Ellence) with cyclophosphamide (Cytoxan)
Mechlorethamine (Mustargen)
Procarbazine (Matulane)
Streptozocin (Zanosar)
Carmustine (Bicnu)
Cisplatin
Carboplatin
Oxaliplatin
Cyclophosphamide (Cytoxan)
If you're receiving one of these chemotherapy drugs, preventive measures are available to help you avoid these side effects.
Whether a drug will cause nausea and vomiting also depends on the dosage you receive. Some drugs may be less likely to cause side effects at lower dosages. Ask your doctor whether your treatment plan is likely to cause nausea and vomiting.
Personal factors that may increase your risk Not everyone reacts to chemotherapy in the same way. Certain factors may make you more vulnerable to treatment-related nausea and vomiting. You may be more vulnerable if one or more of the following apply to you:
You're a woman.
You're younger than 50.
You've experienced nausea and vomiting with previous treatments, or you have a history of motion sickness.
You have a high level of anxiety.
You experienced morning sickness during pregnancy.
You are prone to vomiting when you're sick.
You have a history of drinking little or no alcohol.
In addition, if you expect that your treatment will cause nausea and vomiting, there's a chance that it will. You can become so convinced that nausea and vomiting will occur that it does occur. This might happen if you think, like many people do, that all cancer treatments cause these side effects, which isn't true. Your doctor can tell you specifically whether the treatment you'll receive is likely to cause nausea and vomiting.
How do doctors prevent nausea and vomiting?
Most people undergoing chemotherapy receive anti-nausea (anti-emetic) drugs to prevent nausea and vomiting. These drugs, given alone or in combination, can be given orally or intravenously (IV). Your doctor decides which to use based on the treatment you're receiving.
Anti-nausea medications are typically given before treatment begins and on a scheduled basis for several hours or days after treatment. You may receive additional medications if you develop nausea and vomiting after chemotherapy.
Your doctor determines which anti-nausea medications to use based on your specific situation, for example, what type of chemotherapy drugs you're receiving. If your chemotherapy is likely to cause nausea and vomiting, anti-nausea medications from several different classes are often used.
Although only one medicine from each class should be used, using medicines from two or more classes is often more effective than is using any one medicine alone. Your doctor also might prescribe a type of drug called an adjunctive medication that can help prevent nausea and vomiting by reducing your saliva production.
The different classes of drugs used to prevent nausea and vomiting include:
Serotonin antagonists
Ondansetron (Zofran)
Dolasetron (Anzemet)
Granisetron (Kytril)
Palonosetron (Aloxi)
Steroids
Dexamethasone
Dopamine agonists
Metoclopramide (Reglan)
Haloperidol (Haldol)
Prochlorperazine
Adjunctive medications
Benzodiazepines, such as alprazolam (Xanax) and lorazepam (Ativan)
Anticholinergics, such as scopolamine
Antihistamines, such as Benadryl
Doctors take this proactive approach to prevent nausea and vomiting because these side effects can be difficult to control once they begin. Nausea and vomiting can make you feel miserable, add to the fatigue and distress you may already feel, and make you reluctant to stick to your treatment schedule. If you're unsure about taking anti-nausea medication when you aren't feeling nauseated, talk to your doctor about the risks and benefits of these drugs.
What additional measures can you take to prevent nausea and vomiting?
You can take steps to reduce your risk of nausea and vomiting. For example:
Eat small meals. Stagger small meals throughout the day rather than eating fewer, larger meals. If possible, don't skip meals. Eating a light meal a few hours before treatment also may help.
Eat what appeals to you. It's best, however, to avoid foods that are sweet, fried or fatty. In addition, cool foods may give off less-bothersome odors. Cook and freeze meals in advance of treatment to avoid cooking when you're not feeling well. Or have someone else cook for you.
Drink lots of fluids. Try cool beverages such as water, unsweetened fruit juices, tea or ginger ale that's lost its carbonation. It may help to drink small amounts throughout the day, rather than larger amounts less frequently.
Avoid unpleasant smells. Pay attention to what smells trigger nausea for you. For some, a specific smell, such as the smell of something frying or a greasy smell, may cause nausea. Other people may experience nausea when smelling any strong odor. Limit exposure to unpleasant smells. Fresh air may help.
Make yourself comfortable. After eating, rest, but don't lie flat for a couple of hours. Try wearing loosefitting clothing and keeping yourself distracted.
Use relaxation techniques. Examples include meditation and deep breathing.
Try abstaining from food (fasting) before chemotherapy. Several studies are evaluating the potential benefits of fasting prior to chemotherapy. Preliminary results suggest that fasting for 12 or more hours before a chemotherapy treatment may decrease the chance of nausea. While more evidence is needed before a firm recommendation can be made, this approach may be worth a try if you're experiencing nausea with chemotherapy. If you have diabetes or other medical conditions, make sure you talk with your doctor first.
These self-care measures may help you prevent nausea and vomiting, but they can't take the place of anti-nausea medications. Take your anti-nausea medications as directed by your doctor.
If you begin to feel nauseated despite the medications, call your doctor. Treatments may include additional medications, though your individual treatment will depend on what's causing your signs and symptoms.
See Also
Chemo brain
Cancer
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