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07.18
You’ve probably eaten “nightshades” your whole life, even if you’re not familiar with the term.

It refers to a genus of more than 2,000 species of plants, ranging from small herbs to small trees. Most of the plants are inedible, but the fruits and roots of a few of the plants are common foods: tomatoes, peppers, eggplant, and potatoes. 

© PavelIvanov/iStock/Getty Images

The word has started popping up more often online lately, with Paleo bloggers and at least one celebrity personal chef claiming that these foods trigger inflammation.

So what’s the truth?

“There is no science behind that claim,” says Joy Dubost, Ph.D., R.D., a spokesperson for the Academy of Nutrition and Dietetics.

No research suggests that tomatoes, peppers, eggplant, and potatoes harm people, Dubost says.

Meanwhile, countless studies have demonstrated the benefits of eating fruits and vegetables. Some research even suggests that they fight inflammation.

For example, in a recent study from the Illinois Institute of Technology, subjects ate one meal containing tomatoes and one meal that didn’t contain tomatoes. They were tested for a marker of inflammation after both meals, and their inflammation levels were found to be significantly lower after the tomato meal.

Another study from Washington State University found that men had reduced markers of inflammation after eating purple or yellow potatoes daily for six weeks.

So how do you explain the bloggers who have written that nightshades trigger symptoms like joint pain, acne, a pounding heart, or insomnia?

Some people may be allergic, and others simply have adverse reactions to food that doctors don’t yet understand, says Michael Pistiner, M.D., an allergist in Boston, Mass. If you consistently feel sick after eating any specific food, by all means, talk to your doctor about avoiding that food, he says.

But as a doctor who specializes in food allergies, Dr. Pistiner hasn’t seen many patients complain of reactions to nightshades.

Bottom line: There’s absolutely no reason for most people to shun these foods. And if you do, you’ll be missing out on the unique blend of essential nutrients and antioxidants that each fruit and vegetable offers, says Dubost. ()
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07.15
WEDNESDAY, Oct. 28, 2015 (HealthDay News) -- The composition of a woman's breast milk may help determine whether her baby will become an overweight adult, a new study suggests.

Previous research has found that children of obese mothers are more likely to be overweight, but the reasons for this link are not clearly understood.

Breast Milk Makeup May Influence Child's Later Weight, Study Says

Breast Milk Makeup May Influence Child's Later Weight, Study Says

In this study of 25 mother-infant pairs, a University of Southern California research team said it determined that variations in the mix of complex carbohydrates in breast milk were linked with differences in infant growth and obesity.

These carbohydrates -- called human milk oligosaccharides (HMOs) -- are a natural ingredient of breast milk and play a role in helping an infant's immune system develop, the researchers said.

"At 6 months of age, higher breast milk levels of [two particular HMOs] were each associated with approximately 1 pound of greater fat mass," study lead author Tanya Alderete, a postdoctoral research scholar, said in a university news release.

"Other HMOs were protective at 6 months," she added. For instance, increased amounts of another one was associated with about a 1-pound lower infant weight and fat mass, she said.

Individual breast milk composition was more important in predicting obesity than the mother's obesity and her weight gain during pregnancy, the researchers said.

However, the researchers only found an association, not a cause-and-effect link, between breast milk composition and a child's obesity risk.

The study was published online Oct. 28 in the American Journal of Clinical Nutrition.

Larger and longer studies are needed to learn more about how HMOs may affect a child's obesity risk, said corresponding author Michael Goran, director of the university's Childhood Obesity Research Center.

"Ultimately, what we would like to be able to do is identify which of the HMOs are most important for obesity protection and then use that as a supplement that can be given to the breast-feeding infant and added to infant formula," Goran said in the news release.

Currently, infant formulas do not contain any HMOs, he said.

( Robert Preidt/ HealthDay)
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11.15
How to Lose the Last 10 Pounds  - First of all, if you've got just 10 more pounds to go to reach your weight-loss goal, good for you! You're nearly there! But to successfully turn the corner, you'll need to make a few tweaks to your lifestyle. Don't worry, there's nothing tricky here. Follow these rules, and you'll drop those final pounds in no time.

How to Lose the Last 10 Pounds
© Courtesy of Empowered Media Woman Doing Push-Ups with Dumbbells

Create no more than an 800- to 1,000-calorie deficit a day. Here's the thing: People with 10 pounds or fewer to lose are likely already at a healthy weight, from a biological perspective. So your body may resist losing the remaining weight, especially if you're overdoing it by eating too few calories or working out like crazy. That's why you need to be mindful about not creating too much of a calorie deficit, based on your active metabolic rate. The max should be a deficit of 800 calories; otherwise, your body thinks you're starving and holds on to that extra fat. So if you burn 2,400 calories a day, don't eat fewer than 1,600 calories. Period.

Get your rear in gear with circuit training. To kick up your fat-burning, you'll need to step away from that fitness routine you've been doing monotonously. The one method that will torch calories as quickly as possible is circuit training. It's a combo of strength and cardio exercises done back to back, with little or no rest in between moves. The exercises themselves don't have to be complicated. Take this one, for example:

Warm-up (cardio or dynamic stretches), 5 minutes

Circuit 1

Push-ups, 30 seconds

Squats with a dumbbell shoulder press, 30 seconds

Bench triceps dips, 30 seconds

Jumping jacks, 30 seconds

Rest, optional, 30 seconds

Repeat circuit

Circuits should be done no more than four days a week, in training "splits" that focus on specific muscle groups. A sample Day 1 could consist of chest, triceps, quadriceps, lower abs and obliques; while Day 2 targets the back, shoulders, hamstrings, glutes and upper abs; and so on.

Don't skimp on sleep. Here's an easy one, right? OK, maybe not. But, hey, if I can fit in seven to eight hours a night with my crazy-busy schedule, certainly you can. Fact is, sleep is crucial for weight loss. It dramatically impacts your hormone balance. When you sleep, your body releases human growth hormone (HGH), a fat-burner that helps you maintain lean muscle mass, as well as leptin, which keeps your appetite in check. On the other hand, when you're sleep deprived, your body releases cortisol, a stress hormone that stores fat, and ghrelin, which stimulates your appetite.

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11.11
16 Ways to Sleep Absolutely Anywhere  - There are times in life when we must find a way to sleep somewhere…unusual. Whether it's the middle seat on a transcontinental flight, a friend's lumpy couch, or even your office parking lot, sometimes we need to drift off in some pretty bizarre places. Read on for 16 totally doable (and actually effective) tips to help you get quality shut-eye absolutely anywhere.

Traveling

© Provided by Greatist, Inc. Sleeping at Airport

Try a layover lie-down.

Even if only for a few minutes, lying down at the airport can help trick the mind into understanding it's sleepy time. Once on the plane, get that nap on.
Stay hydrated.

Chug plenty of H2O to avoid waking up parched at 3 a.m., especially after flying or drinking alcohol (two major causes of dehydration).
Breathe easy.

High altitudes and allergies are a one-two punch when it comes to travel congestion. Take preventative measures, such as over-the-counter decongestants or using nasal saline, to open up your nasal breathing passageways. This will help alleviate sinus problems which can keep you up at night.
Don't dress to impress.

There's no need to look fly when flying. An overnight flight (or bus ride, or train ride) is no time for sitting pretty. Dress for bed, since the idea is to actually go to bed, right?

On Vacation

© Provided by Greatist, Inc. Man Relaxing on Beach
 
 Keep up a routine.

Hooray for circadian rhythms! Even when you hit the road (Jack), stick to a standard bedtime routine and the cues will tell your body when it's time to chill out. To show jet lag who’s boss, stay awake until a normal bedtime (i.e. 11 p.m.) and get up at a reasonable hour. And avoid wacky napping: If your usual routine doesn't involve lounging on the beach and taking a two-hour siesta, don't be surprised if it's harder to snooze at night.

Exercise as usual.

Increasing or decreasing activity levels can throw off the body's usual energy levels—and the same goes for the time of day when you work out. Try to stick to the normal workout schedule too.

On Vacation

© ALAIN JOCARD Bakery case
 Stick with familiar foods.

Avoid unusual (i.e. spicy or just plain unrecognizable) foods on vacation. Heartburn is the mildest of the potential gastrointestinal repercussions—we won't go into any further detail. Be especially wary of tap water in other countries. The bathroom floor is not the most ideal resting place.
Don't overeat.

A very full stomach plus a horizontal position is a recipe for acid reflux. Which, unsurprisingly, can prevent restful slumber.
Ease up on the booze.

On vacation, an extra drink or two is a natural part of unwinding, but don't let an umbrella-clad beverage prevent good sleep. Alcohol can interrupt natural sleep patterns, so quit boozing several hours before bedtime.
Avoid unfamiliar drugs.

Don’t try a new sleep aid (or any med for that matter) on day one of the trip of a lifetime. Unexpected side effects could affect sleep for the entirety of that grand European tour.

At a Friend's House or a Hotel

© Provided by Greatist, Inc. Woman Sleeping on Couch

 Couch crash like a pro.


If it's a pre-planned slumber party, BYOPJ (bring your own pajamas). If you forget, ask your host for a blanket, appropriate sleep attire, a pillow, or anything else necessary to get snoozing. Being just a smidge uncomfortable can make sleep pretty hard to come by.
Cool it.

Research suggests 60 to 68 degrees is optimal for sleep, since it lowers the core body temperature and lulls us to slumber. No A/C? Crack a window to catch a breeze.
Tune out the noise.

Strange sounds—even "soothing" white noise, if it's not the norm—can seriously hamper your ability to sleep. Use earplugs or headphones to mimic your ideal sleep situation at home or away. Or check out some apps that offer background noise to induce sleep.

At the Office

© South_agency Sleeping at work

 Block out the light.

Why won't that jerk of a cube mate turn off his desk lamp? Make like a Boy Scout and be prepared with an eye mask to cut the brightness, even when those overhead fluorescents are attempting to disturb sleep.
Get cozy.

If an intense deadline means sleep loss, head to the parking lot and the comfort of the backseat for a quick nap. Bring a grown-up security blanket (sweater/pillow/blanket) to tell the body it's naptime.

Try paradoxical relaxation.

Like savasana in yoga, paradoxical relaxation focuses on relaxing one body part at a time and could help the body slow down and relax—especially if you're trying to sneak in a quick nap between other tasks.



 

 

 

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01.30
AmericanTimes - If there’s a silver lining to having type 2 diabetes it’s that you can make a noticeable difference in your condition by the foods you eat each day. These foods have been identified as being some of the very best you can eat, and will not only provide help for your diabetes, but will support a healthy and active lifestyle that will help bring you to a healthy weight, if needed.
 
12 Superfoods to Reverse Diabetes
12 Superfoods to Reverse Diabetes

1. Kale

Much has been said about the virtue of kale in recent years, and it lives up to the hype. It provides a broad assortment of vitamins and minerals, is low in carbohydrates, and contains some protein as well. Try drinking green smoothies made with kale as a way to provide the body plenty of what it needs to function at its best.

2. Extra Virgin Olive Oil

Using extra virgin olive oil as your oil of choice is a good switch to make when you have diabetes. It contains healthy monounsaturated fat that can help you lose weight, and does a better job of stabilizing blood sugar levels than eating a diet low in fat, or using other oils that do not contain healthy fat. Researchers in Spain have concluded that olive oil can help prevent diabetes, as well as limit the complications from it.

3. Apples

Diabetics should definitely heed the “apple a day” advice. This fruit seems specifically suited to help reduce the symptoms of diabetes, and keep blood sugar levels steady. They’ll provide the sweetness you’re wanting without causing complications, and the fiber they contain will help your digestion and keep you more fit.\
4. Almonds

Almonds are the perfect snack and their crunchy, nutty taste will keep you away from less satisfying snacks that can spike your blood sugar levels. One study cited at the Journal of Nutrition shows that nuts may even help reduce risk of coronary heart disease, a concern for diabetics who are at a higher risk of developing it.

5. Beans

Adding beans to many of your meals is a great way to feel full without doing damage to your blood glucose levels. They are digested slowly by the body and also contain minerals and fiber to help contribute to your overall health. Fiber is especially important for diabetics, as German scientists have linked an increase in fiber and magnesium to a reduced risk of diabetes.

6. Dark Chocolate

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01.27
AmericanTimes - Even with dietary restrictions, it’s possible to eat a versatile and delicious range of foods. Diabetics don’t have to settle for a stale menu of the same old foods day in and day out.

The exact dietary advice you follow will depend on your blood glucose levels, activity levels and whether or not you take medication to manage diabetes. Generally, clean eating for diabetics involves not only consuming whole, clean ingredients, but also keeping the amount of carbohydrates you consume in check.

7 Day Clean Eating Menu for Diabetics
7 Day Clean Eating Menu for Diabetics
Carbohydrates are broken down by insulin in the body, a hormone that does not behave normally in diabetics. The amount of carbs you should have per meal is something you’ll need to work out with your doctor and/or nutritionist. The American Diabetes Association gives the rough guideline of 45-60 grams of carbohydrates per meal. The following 7 day clean eating menu for diabetics is based on this guideline.

DAY ONE
Breakfast: Apple Cinnamon Oatmeal
Carbs: 56 g
Oats release glucose slowly in the body, and cinnamon may lower fasting blood glucose levels.

Lunch: Spinach and Bean Burrito
Carbs: 50 g
Legumes are believed to improve blood sugar control!

Dinner: Three Cheese Ziti with Turkey
Carbs: 43
Dairy contains vitamins and minerals that can help increase insulin sensitivity.

DAY TWO

Breakfast: Apple Cinnamon Oatmeal (leftover from Day One)

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03.39
Experts have long been shouting about the benefits of breast milk. But one new mum who saw for herself just how amazing it can be has shared her discovery on Facebook and the picture has since gone viral.

One mum’s post about the benefits of breastfeeding has gone viral [Photo: Facebook Mallory Smothers]
One mum’s post about the benefits of breastfeeding has gone viral [Photo: Facebook Mallory Smothers]

When Mallory Smothers noticed her baby had developed what she assumed was a cold, she continued to nurse her little one through the night before expressing more milk in the morning. It was only when she compared the bag of new breast milk, next to an older one that the new mum from Arkansas noticed the striking difference.


The post Mallory Smothers shared on social media [Photo: Facebook Mallory Smothers]

While the older milk was nearly white in colour, the more recent one was more yellowish in tone, appearing to resemble the colostrum or ‘liquid gold’ mothers produce in the first few days after having a baby and that experts believe contains antibodies to help fight illness and infection.

Taking to Facebook to reveal her discovery, Mallory wrote:

‘I didn’t notice a difference until today. But look at how much more the milk I produced Friday resembles colostrum (the super milk full of antibodies and leukocytes you make during the first few days after birth), and this comes after nursing baby with a cold all night long.’

Many new mums might be concerned about the noticeable difference in colour of the milk and assume something was wrong, but Mallory had recently read some research which explained that a mum’s breast milk can alter so that it caters specifically to a baby’s needs.

The research, published in the journal Clinical & Translational Immunology, showed that infections in mums and infants cause a rapid rise of leukocytes (a type of white blood cell that helps fight infection) in breast milk. Once the infection is over, the leukocyte count then goes back to normal.

Describing the discovery as ‘cuckoo awesome’, Mallory’s post has since been shared more than 69,000 times. Commenting on the response to the attention Mallory said.

‘I am glad so many are wanting to spread the word on the amazing benefits of breastfeeding!’

Of course, not every mum can, or wants to, breastfeed, but regardless, Mallory’s post serves as a perfect illustration about just how clever our bodies really are.

‘[It’s] pretty awesome, huh?!’ she wrote. ‘The human body never ceases to amaze me.’
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