SMARTHEALTHYOUR GUIDE TO HEALTHY LIVING

MAXIMIZEYOUR DIETSUCCESS

BIKECOMMUTINGON A ROLLHOPE FOR KIDS WITH

PEANUTALLERGY

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6GREEN TEA4PROSTATE CANCERSILVER BULLET?

ENERGYINDEPENDENCE

SMARTHEALTH

8HOPE FOR KIDS WITH

PEANUTALLERGY

HIGH-ENERGY FOODS ON THE GO

The information in this publication does not constitute medicaladvice and is not intended to be a substitute for propermedical careprovided by a physician. Entire publication © Digital Access 2009.All rights reserved.Any reference toother organizationsor companies,including their Internet sites, is not an endorsement or warranty ofthe services, information or products provided by them.

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BIKE COMMUTINGON A ROLL

MAXIMIZE YOURDIET SUCCESS

TRAININGYOUR BRAIN

SIMPLE TIPS TO HELPYOU STAY ON TRACK

GREEN TEAPROSTATE CANCER SILVER BULLET?

Drinking green tea has longbeen considered to have healthbenefits ranging from easingarthritis to lowering cholesterolto fighting infections to prevent-ing Alzheimer’s disease. Now,researchers say that the activeingredients in green tea mayindeed slow down the progressionof prostate cancer. The disease isthe second leading cause of cancerdeath among American men.

The study, conducted at LouisianaState University Health SciencesCenter in Shreveport and published inCancer Prevention Research, anAmerican Association for CancerResearch journal, found capsulesmade using green tea extracts calledpolyphenols lowered levels of proteinsthat tumors use to grow.

Twenty six already diagnosed prostatecancer patients, aged from 41 to 68,each took four capsules a day con-taining Polythenon E — equal to adozen cups of green tea — for abouta month before they had their prostatesremoved. The scientists found thatlevels of three proteins associated withthe spread of prostate cancer fell.For some, the drop was as much as30 percent.

Researchers warn that we are still inthe early stages of discovery, that theLSU study is a small one, and thatthere is lots of work still to be done.Still, they say that green tea and otherplant-derived substances are showingthe potential for helping preventcertain cancers and for slowing thegrowth of certain cancers, if notactually being able to shrink tumors.

The American Cancer Society projectsprostate cancer will be diagnosed thisyear in 192,280 men.

CLICK HERE TO LEARNMORE ABOUT THEBENEFITS OF GREEN TEA

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PEANUTSAND NUTBUTTERS

Speaking of peanut butter… nuts and nutbutters provide fuel and sustained energy.They combine protein and carbs, while theirhealthy heart fats keep you energized.

ENERGY INDEPENDENCE

BANANASThis is a triple play. Bananasare simple, high-energy, and

easy to digest. Along with havingserious nutrients, includingpotassium, vitamin C, andvitamin B6, bananas are a

good source of carbohydrates.A plain banana makes the

perfect pre-workout snack,straight up or in a smoothie,and especially with peanut

butter or honey.

OATS ANDOATMEALOats are digested slowly

and give sustained energy. A packet of instantoatmeal is a good choice for a quick and easyenergy boost. For more substance, pump itup with dried or fresh fruit, milk, and nuts.

Summertime and the living is easy. Not! In these last dog days of Summer, andas we turn toward Fall, Americans are working harder and playing harder thanever. And we’re looking for healthy foods to fuel our energy needs for the longday’s (and night’s) activities. Overall, the goal is to eat a balanced diet with

plenty of fruits and vegetables, and a nice mix of carbohydrates and proteins.

HERE ARE SOME GREAT, PORTABLE, HIGH-ENERGY FOODSTHAT ARE GOOD FOR YOU WHEN YOU ARE ON THE GO:

BEANSA powerful source of proteins and

carbs, beans are also heart-healthy and affordable.Toss them into salads, soups, stews, chilis, andpasta dishes, or serve with brown rice. Hummus,a mixture of mashed chickpeas, tahini, oil, lemonjuice and garlic, is a terrific combination oflegumes, healthy fats, and carbs.LEARN HOW TO MAKE

A BANANA SMOOTHIE

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MILK AND DAIRYMilk, yogurt and lean

cheeses are a top-flightsource of carbohydrates

and protein, plus calcium tohelp build strong bones.Generally, stick to low-fator skim milk products foreasier digestion and to

limit saturated fat.

DRIED FRUITAdmittedly, this snack packsa lot of calories. But theirportability, nutrient density,and easy-to-access carbsmake them healthy choice forextended activities such ashiking and biking.

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THE GOOD FATSBe careful with too much fat inyour diet. But a modest amountof the good stuff, like olive oil,fish, avocados, nuts, andseeds, can protect your heartand provide sustained energy.

CROSS-OVER SALADSThis kind of informal, cross-section of allgood things, salad can combine beans,corn, beets with chicken, fish or beef togive you some lean protein for sustainedenergy and muscle repair, with some

carbs for a complete high-energy meal.It’s an all-in-one fuel-filled treat.

LEARN MORE ABOUTTHE BENEFITS OF DAIRY

HOPE FOR KIDS WITHPEANUT ALLERGY

Peanut allergy can be life-threatening, as any parentof an allergic child knows.There is always the dangerof accidentally eating some-thing that contains traces ofpeanuts, which can be enoughto trigger a serious reaction.And although peanut allergy isnot exactly common, it affectsabout 1.5 million people in theUS, and has recently increasedamong children at an alarmingrate. One survey showed theallergy doubled among childrenbetween 1997 and 2002.

Some children luckily outgrow peanutallergy, but others have had to live withfear. There is promising new research,though, that offers hope for treatmentand prevention.

One study, released at the Marchconference of the American Academy ofAllergy, Asthma and Immunology, gavesmall, gradually increasing amounts ofpeanuts to severely allergic children ages2-5. Over about 9 months, 9 out of 33children were able to build up a tolerance.2-1/2 years after the study began, fiveof the children are eating peanut buttersandwiches with no allergic reaction.

Another study focused on preventionand may give a clue as to why peanutallergy has increased. Published in theNovember, 2008 issue of the Journal ofAllergy and Clinical Immunology, thestudy suggests that eating peanuts ininfancy will actually decrease a child’schance of becoming allergic. This goesagainst the common wisdom. U.S.,U.K. and Australian doctors have recom-mended against consuming peanutsduring pregnancy, breastfeeding andbabyhood. But this study, which com-pared children in Israel and the U.K.,found that the British children were 10times more likely to develop an allergybecause they don’t eat peanuts early inlife, whereas most Israeli children do.

Experts are cautious about these resultsand call for more research, but both stud-ies shed light on a mysterious problemand offer encouraging news to parents.

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ONLINE RESOURCE FORPEANUT ALLERGY

STARTING AWEIGHT LOSSDIET IS THEEASY PART.We’ve all done it dozensof times! But the realchallenge is to keep goingwhen the going gets tough.And here is a key point:it’s not your body that letsyou down, but your head.So that means setting upa simple structure, up-front, that will keep youfocused, help avoid thedreaded diet burnout,and set yourself up forsuccess. Here are somesimple tips for creatingthe right frameworkto lose pounds and tostay on track.

FIND THE DIET THAT’SRIGHT FOR YOU

ZONE DIET

COOKIE DIET

FEEL FIT

DIETS TO GO

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M A X I M I Z EYOUR DIET SUCCESS

1. MAKE A CONTRACT.Decide on your weight loss goals, write themdown, sign it, and put it on the refrigeratorand or bathroom mirror. Keep a copy inyour briefcase or purse. Show it to yourspouse and children. There is nothing asbinding and goal affirming as a contract.

2. DON’T GO IT ALONE.Grab a friend and make them your dietbuddy. Comraderie and competition feedoff one another; they can pick you up intimes of trouble and you them. Maybe thatperson is not in for the whole diet, but justfor the workouts, the walks, a once-a-dayhealthy coffee klatsch. A buddy matters.

3. MAKE IT A FAMILY AFFAIR.In the same spirit, explain to your familymembers why this diet is important to youand enlist them in the process. Have themremind you to exercise, to skip the fast-food visit, to encourage healthy homecooked meals. It’s irritating sometimes,but its worth it.

4. YOU DESERVE A TREAT.When you meet various goals — poundsor inches, for example — give yourself areward. Think pampering. For women, aspa, hair salon visit, mani-pedi or a new

pair of shoes. For men, tickets to a ballgame, a fishing trip, that new video game,a sports coat that makes you look good.

5. BE PREPARED.This is the motto of the Boy Scouts, andit should be yours as well. Always thinkahead. If you fail to plan, you plan to fail.Prepare meals in advance and put themin the refrigerator, stick to the carefullycrafted list at the grocery store, get rid ofthe junk food snacks filling your closet toavoid late night binges.

6. DO NOT BE A PERFECTIONIST.A diet is not an all or nothing process, andit is a journey rather than an event. Acceptthat you will sometimes eat that piece ofbirthday cake and that this will not destroyeverything. Plan for missteps to occur, be-cause they will. Instead of beating yourselfup, use the experience to plan better forthe next time you are in a similar situation.

7. KEEP YOUR FOCUS.When your willpower wanes — and it will —work hard to remember why you began aweight loss diet. Is it to live longer, to haveenergy for your children, to wear shorts ora bathing suit again? A great method tokeep your focus in front of you is a FocusBoard, which keeps motivating thoughtsand pictures around you of your goals.

NEED HELP FINDING A BUDDY?CLICK HERE

BIKE COMMUTINGON A ROLL

Bike commuting in the United States is on the verge of aboom. A common method of getting to work in Europe, Chinaand India, the practice took a back seat in America to drivingduring the mid-20th century, and by 1990, the Federal HighwayAdministration dubbed bicycling and walking "the forgotten

modes" of transportation.

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While the biking resurgence has been ledby economic and environmental factors —think gas prices and air pollution — thehealth advantages are now coming to thefore as well. Bicycling is simply one of thebest forms of exercise, combining a goodaerobic workout with low-impact on thebody, and a bike commute often providesjust the right recommended daily exercisefor people who don't work their muscleson the job. Indeed, the National Institutefor Health’s suggested amount of exercise,ranging from half an hour to an hour a day,fits neatly into the average bicycle commute.Further, by integrating the exercise into adaily routine with a practical purpose, ridersoften find it easier to maintain the regimen.

Experts suggest that the regular bike rideto work at a moderate pace can protect thebody against heart disease, obesity and itsmany related problems, and even somecancers. Bicycle Magazine has reportedthat the average bike commuter loses 13pounds in their first year. The advantagesalso extend to the mind: commuters whoare deskbound are also said to enjoy greaterproductivity and emotional balance duringthe workday. Yet another advantage: bicy-cling a few miles on a regular basis helpsyou avoid the “weekend warrior” syndrome,so you’re fit for weekend fun and games.

HERE ARE TEN TIPS FOR ASAFE BICYCLE COMMUTE:

1. Before you begin, have a check upwith your doctor to make sure you arehealthy enough to bike.2. Make sure your bicycle is in goodworking condition; take it for regularcheckups.3. Wear bright and comfortable clothing,as much as your workplace permits.4. Scout out a safe, realistic andpleasant route.5. Identify secure and sheltered bikeparking options inside or outside theworkplace.6. Locate a shower and changing placein or near your workplace.7. Ride with others in your neighborhoodfor fun and safety.8. Organize a BUG (bicycle usersgroup) with other cyclists at work toadvocate for bike-friendly conditions.9. Stay in touch with your localgovernment to advocate for bike-friendlyconditions.10. Take a bicycle riding safety course.

COMPANIES GET INTO GEARBIKE COMMUTING GAINS TRACTIONREAD THE ARTICLE NOW

TRAINING THE BRAIN

SMARTHEALTH 15

The first two factors, diet and exercise, arebased on common sense and have beenknown for generations. Overweight people,and especially those with spreading mid-dles, are at risk for dementia. The solutionis healthy eating and weight loss. Thinkvegetables and salads. Similarly, the morephysically fit a person is, the larger the graymatter or the hippocampus section of thebrain. It is this section which controls crucialtypes of memory functions such as whereyou met someone or saw something. Phys-ical exercise, here, is the key.

It is the third, and newest, cornerstone thatis sparking tremendous excitement: BrainTraining and Gaming. Researchers are find-ing that people can actually improve thebrain function by exercising and stimulat-ing it in certain ways. The goal is toincrease the connections between braincells which improve the five major cognitivebrain functions — memory, concentration,language, executive functions such aslogic and reasoning, and visual-spatialskills. The brain, so the theory goes, cancreate new neural connections and path-ways at any age. Do these experts knowwhat works? It’s too early to tell for sure,but games, puzzles and other mental chal-lenge are thought to help. Learning a lan-

guage, taking a class, working on a cross-word puzzles or sudoku are among thepromising activities.

Several companies see the opportunityand are moving quickly to develop con-sumer brain fitness software on line or inCD form. PositScience’s Brain Fitness Pro-gram reportedly has led to improvements inmemory, reasoning, and processing speedafter a 10-week brain training session.Lumos Labs uses game designers to de-velop cognitive fitness programs. They alsohave an iPhone app to help improve pro-cessing speed and reaction time. VivityLabs in Canada has created FitBrains.com,a new online brain fitness platform thathosts fun, casual games specifically de-signed to exercise the brain and improvethe major brain functions. Several of thegames can be played for free, with dailyand weekly brain fitness leader boards, aBrain Fitness Blog with top brain fitnesstips, and a 30-day brain fitness chart forplayers looking to track their brain gamesprogress and develop a competitive edge.A premium section of the site offers addi-tional features like in-depth brain trackingcharts and the ability to play againstfamily and friends.

Aging takes its toll on the brain's functions and memory; researchhas shown that brain health begins to lag as early as age 25. For

centuries, people have accepted this deterioration as inevitable. Nowresearchers are finding ways to improve cognitive processing andslow down memory loss as we get older. The three cornerstones tokeeping your brain healthy and helping you avoid the dementia are

Diet, Exercise and the newest recommendation — Training The Brain.

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