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Clayton Pioneer • www.claytonpioneer.com
August 29, 2014
August 29, 2014
Clayton Pioneer • www.claytonpioneer.com
Page 9
A Clayton Pioneer Publication
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This creamy, tangy snack is loaded with calcium — and studies show that calcium may curtail weight gain by hindering the absorption of fat in the small intestine
Eggs Turn breakfast into a fatburning morning boost by skipping the stack of pancakes and feasting on a couple of eggs instead. According to a study, huevos beat out carbs when it came to helping folks feel full longer and helping them beat back snack attacks later in the day
the garbage, and eat more whole grains instead. Research shows this one move can help whittle your middle. We’re talking brown rice, quinoa, steelcut oats, whole-grain cereal, and 100 percent whole-wheat bread and pasta.
Pistachios Nuts may be high in fat, but it’s a healthful unsaturated kind of fat. Like all nuts, pistachios offer lots of hunger-curbing protein and fiber.
o
Avocado
Grapefruit Of all the foods rumored to boost weight loss, grapefruit is likely the most famous. And research confirms that this fruit’s get-slim celebrity status is for real. One study in particular revealed that eating half a grapefruit before each meal helped dieters shed more pounds than people who skipped the tart appetizer.
This green goddess of heavenly, creamy taste can help you whittle your waist. It’s true! Researchers suspect that the unsaturated fat in avocados may ratchet up body levels of the hunger-halting hormone called leptin — a hormone that lets your brain know that you’re full, so you stop eating.
Mushrooms
Add some heat to your meals and you’ll boost not only the taste but also the effectiveness of your weight loss diet. A dash of cayenne pepper or some diced jalapeno or red peppers will do the trick. They all contain capsaicin — the heat-inducing compound in red peppers that, according to research, tamps down appetite and curbs food intake later in the day.
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If you want to try an easy and tasty calorie-cutting trick, then replace the meat in your favorite recipes with mushrooms. You’ll automatically cut about 420 calories out of a meal, partly because you’ll skip all the belly-padding saturated fat contained in meat.
Olive Oil This rich-tasting oil found in salad dressings and marinades contains a hunger-busting monounsaturated fat called oleic acid — which triggers a complicated process in the gut that ultimately tells your brain you’re full and makes you want to stop eating.
Whole Grains Ready to trade your belly bulge for a flat tummy? Then toss your refined grains into
Fava Beans Creamy and hearty, fava beans are a lean protein source bursting with flavonoids. And in a 14-year study, these special antioxidants were shown to help hinder the accumulation of extra belly fat. Source: RealAge
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By JEANETTE HOCHSTATTER, O.D. any people come in to my practice asking about contact lenses, so I thought would address the most frequent questions. How old do you have to be to wear contact lenses? There is no age limit: babies can wear them, and so can seniors. Use of contacts is more dependent on your attitude and hand skills than your age. When done properly, the contact lens success rate for people of all ages, is very high. Why not just wear eyeglasses? Contacts allow visual clarity of both your center and side vision. As a result many new wearers describe their first contact lens experience as “vision in HD,” and many sports enthusiasts marvel at how this visual difference changes their game — no more pushing glasses up their nose as they exercise.
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When it comes to weight loss foods, celery and dry toast may be a classic. But the fact of the matter is you won’t lose weight nibbling on scant amounts of those items. In fact, your body will just think it is starving and hang onto those extra pounds! Rather, to lose weight effectively and permanently, you need to eat. And eat smart. Here are 10 of the best foods for easy weight loss.
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EAT THESE AND SHED THE POUNDS
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Additionally, contacts allow for ease with many specialty items such as protective eyewear, and even those sunglasses you have always wanted. How much care do contact lenses require? Cleaning regimens are easier than ever. In our office, we use primarily daily disposable contacts, which are applied fresh out of the package each morning. Since they run about $1 a day, the occasional loss or tear of a lens is so much easier than in the past. Clean, healthy, comfortable and convenient, contacts are a perfect option for those looking to be free of glasses or looking to change their eye color. Are contact lenses more or less expensive than glasses? As with eyeglasses, the cost of contact lenses varies widely depending
on the brand, the prescription and how often the lenses are replaced. You can always call your eye care practitioner and ask for a price range of the lenses and the contact lens evaluation. You will also want current glasses available even if contacts are your primary form of eyewear. Are contacts comfortable? Modern contact lenses are designed to be very comfortable. Most are made of a soft material that is hardly noticeable on the eyes. Eye-care practitioners have very sophisticated tools for measuring the eyes and making sure the lenses fit comfortably and in a healthy way. Some wonder if it will hurt to apply contact lenses to their eyes for the first time, but most patients describe their first contact lens experience as “so much easier
and more comfortable than they had ever imagined.” If you have astigmatism or a strong prescription, don’t you have to wear glasses instead? Not anymore. That may have been true years ago, but now contact lenses are manufactured in designs that work for nearly everyone, including people with astigmatism and those who need bifocals. Contact lenses offer one more way to see clearly and comfortably. Should you have more questions about contact lenses or other eye concerns you would like to see addressed in this column, feel free to email me. Jeanette Hochstatter, O.D. is the optometrist at Foresight Optometry in the Clayton Valley Shopping Center. Email questions or comments about eye health to jhochstatt@gmail.com.
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By JANA TOMSKY, M.D.
O
ver last century our lives revved up and now we are forgetting how to “stop and take a breath.” This can cause serious health issues, not least of all, heart attacks. Heart disease (coronary artery disease) is the single leading cause of death in the U.S., accounting for more than one in five deaths each year. The key focus should be on prevention, and a knowledge of risk factors can help to each of us to stay well. There are risks which we can influence, such as smoking, eating habits and physical activity. Risks that can’t be modified or changed include genetics and age. There is a frequently used tool doctors and other health professionals use to calculate the risk of heart disease, the “Framingham Risk Score Calculator, “ that gives an estimate of
risk in 10 years. It combines age, gender, cholesterol numbers, smoking status and blood pressure. A recent update of this risk assessment also takes in consideration body weight, which is measured as BMI (body mass index) and is based on height and weight in adults. There are also many other online tools that can help estimate this; go to www.NIH.gov, or www.heart.org to start. A “Healthy” BMI is 18.525, “Overweight” is 25-30 and “Obese” is 30 and above. This tool has some limitation in
athletes where there is muscle build-up and it is not used in children. The higher the BMI number, the higher risk for diabetes, heart disease and more. Since body fat is frequently stored in the abdominal area, there is a consensus that abdominal obesity is more dangerous than fat in other body areas. (Fat deposits in liver and internal organs lead to higher risk of artery disease and metabolic disorders). This is the reason why we now use “waist circumference” as measure of risk. The risk goes up with a waist size – it shouldn’t be greater than 35 inches in woman and greater than 40 inches in men. Energy balance is important for maint a i n i n g healthy weight. If overweight or obese, reduce your daily intake by 500 calories for weight loss.
To do this, think what unnecessary calories you add on during the course of the day. For example, are you regularly indulging in sweet beverages, Frappuccinos, unnecessary snacks and alcoholic beverages? Replacing these with wholesome nutritious food as fresh fruits, water and nuts can make a huge difference. High-carbohydrate diets not only promote fat storage in our body but also constantly makes our hormone Insulin “chase after sugar” to bring it to normal levels. This process can lead to fatigue and a lack of energy. On the other hand, wholesome nutrition, which supplies our body with all necessary building blocks such as protein, minerals, vitamins and antioxidants, makes metabolism “ run smooth” and over time makes us feel better, more energetic, happier and reduces pain. Jana Tomsky, M.D. is a physician with the Clayton Valley Medical Group located in the Clayton Station, 5439 Clayton Road,Suite B, Clayton. Email questions and comments to janatomsky@yahoo.com
Big benefits from sunshine vitamin
I
f your mother gave you vitamin D-rich cod liver oil when you were a child, she may have been way ahead of her time. We’re talking about the sunshine vitamin – good old D. PROMISING ALZHEIMER’S STUDY A new animal study from Japan suggests that vitamin D may be a defense against Alzheimer’s disease by removing amyloid beta, a toxic, protein-like compound that builds up in the brains of Alzheimer’s patients. Even more amazing, the lab animals that received vitamin D in the Japanese study were able to remove a significant amount of amyloid beta literally overnight. It seems the vitamin may somehow regulate production of transporter proteins that ferry the across the blood-brain barrier and out of the brain. Pretty exciting stuff. D-BUG THE FLU Getting plenty of this vitamin may make venturing out of your house a little less scary this flu season. In a study done during flu season, people who had higher blood levels of vitamin D were half as likely to get hit with the bug – or any other viral infection of the respiratory tract, for that
matter. Not only were the D lovers in the study less likely to get sick compared with people who had lower D levels, but the high-D group also tended to be out of commission for fewer days when they did get hit. Researchers aren’t totally sure why D helps, but it could be that the nutrient’s inflammation-suppressing powers help reduce the severity of infections Many grown-ups lack vitamin D – especially in the winter months. Are you ready to make sure you get your fill? Try these strategies: Go fishing. Canned salmon supplies a whopping 530 international units (IU) of vitamin D for each 3-ounce serving. Or open the canned tuna for 360 IU of vitamin D from a 3-ounce serving. Seek fortification. Grab the orange juice that’s been fortified with vitamin D and you’ll add an additional 100 IU of the sunshine vitamin to your day with each cup you drink. Crack an egg. If you like scrambled eggs, you’ll garner 20–26 IU of vitamin D per large egg. Source: RealAge.com
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