Have you ever heard of a runner's high? That euphoric feeling one gets after completing a run; when the endorphins are in full swing and everything seems right in the world because you went that extra mile. Now there's another good reason to grab your running shoes and hit the road. A new study published in the August issue of Archives of Internal Medicine, shows that vigorous exercise, in this case running, is associated with reduced disability later in life as well as a significant survival advantage. Starting in 1984, the study focused on members of a national running group, aged 50 and older, as compared to a control group of non-runners, yet otherwise healthy adults in Northern California. Researchers at Stanford University compiled information over a 21-year period regarding running and exercise frequency, body mass and disability and found that the runners tended to be younger, leaner and less likely to smoke. In the end, only 15% of the runners had died compared to 34% of the people in the control group. 

Not sure where to start? Be safe and talk to a trained professional about developing a program that suits your individual capabilities. Running may not be suitable for everyone, so consult with a doctor first before starting any new exercise program. Already a runner? If you are looking to improve your own time, technique, train for a race or run just for fun check out your nearest Road Runners Club at www.rrca.org. 

So stop listening to that inner voice that you're too old to start running; the truth is age has nothing to do with it and it may prolong your life!

Good news for tomato lovers! In case you haven't heard, the Food and Drug Administration (FDA) has lifted the current warning regarding raw red tomatoes. The results of the investigation determined that tomatoes were not, in fact, responsible for the recent Salmonella Saintpaul outbreak in which over 1200 people were infected in 42 states. According to the FDA, right now the tomatoes sold in the stores and in fields are considered safe to eat. Since this is prime local tomato season, go ahead and enjoy this delicious, healthy, low-calorie fruit (technically speaking) in your favorite summer dishes. 

Nutrition info: (1) tomato provides approximately 22-32 calories (depending on size) and is an excellent source of Vitamin A (beta-carotene), Vitamin C, Vitamin K, Lycopene, Dietary Fiber, Potassium and Manganese. 

Check out today's New York Times Dining In/Dining Out section for a great article on New Jersey tomatoes: www.nytimes.com/2008/07/23/dining/23toma.html?ref=dining

PS: Unfortunately, there is growing evidence that raw serrano and jalepeño peppers, grown in Mexico, are being investigated as the actual Salmonella Saintpaul culprit. People with weak immune systems, infants and the elderly are advised to avoid these foods, raw or in dishes such as fresh salsas, until further notice. (Cooked or pickled peppers from jars are not included in this warning). For the latest information go to www.cdc.gov/Salmonella/saintpaul/

Adding fish to your diet is a great low fat source of protein, and can provide a multitude of nutrients. The latest guidelines from the American Dietetic Association, as well as the American Heart Association, recommend we eat 2 servings of fish per week, especially "oily" fish, which are a great source of Omega-3 fatty acids.  Omega-3 acids are the long chain fats that are considered "heart healthy."

Contrary to what most people may believe, not all fish are created equal. There are a lot of factors to consider. For example, certain fish such as shark, swordfish, tilefish, and king mackerel have the highest amounts of mercury and therefore should be avoided. Even certain tuna, such as bluefin have high amounts of mercury and should not be eaten, especially by pregnant woman and children.  How fish are farm raised, as well as the ecological repercussions are other factors to keep in mind. Another example, tilapia, the fifth most consumed fish in the United States which is predominately farmed, has recently been in the news because of a report in the Journal of the American Dietetic Association which found a presence of Omega-6 fatty acids. Perhaps as a result from the commercial feed. Why is that a problem? To put it simply, currently the American diet is disproportionately higher in Omega-6s versus Omega-3s, and when this imbalance occurs, it can have an adverse inflammatory effect on our hearts. Does that mean we shouldn't eat tilapia? The short term answer is no. While this food is not one of the Omega-3 stars, there isn't enough evidence at this point to add it to the "avoid" list. Not to worry, in general, there is a long list of fish that are relatively safe to eat, such as halibut, snapper, sole, skate, shrimp, that have low amounts of mercury or toxins, that you can eat up to four times a month.

There are fish that are a better bet. Not only are they heart healthy but they are low in contaminants and considered eco-friendly too: artic char, atlantic mackerel, sardines, sablefish, anchovies, rainbow trout (farmed), oysters (farmed) and salmon (wild from Alaska). Regardless, it should make you think next time your in the fish store, how, where, and what's in the fish you choose. The best way to ensure a healthy balance in your diet is to eat a variety of fish. What better time to do that then in summer...grilled with olive oil and lemon!

For more information on how to navigate the waters on which fish is lowest in contaminants and which are environment friendly, The Environmental Defense Fund has it laid out at: http://www.edf.org/page.cfm?tagID=1521

If you are like me, you are probably still recovering from a food hangover from this past July 4th weekend. It's okay to let loose once in a while, but the key is to not let that behavior spin out of control; get back on a healthy regiment the next day. Want to know an easy way to get back on track towards your weight loss goals? A new study soon to be released in the August issue of the American Journal of Preventive Medicine now confirms what nutritionists have been telling their clients to do for years...keep a food diary. Sounds simple, right? It is! 

Researchers at Kaiser Permanente Center for Health Research in Portland found that those subjects who kept a food diary doubled their weight loss, as opposed to those who didn't keep a food diary. In fact the more records they kept, the more weight they lost. Almost 70% of the nearly 1700 obese and overweight subjects lost at least 9 pounds within six months time.  It should be noted that along with the food diaries, the subjects also followed the heart healthy DASH diet, attended weight support groups, and exercised at least 30 minutes a day. But most importantly, keeping a food diary held the person accountable for what they put in their mouths.

Try it for a week or two. At the end of each week, read it through and see how you did. In time you'll notice where you need to make adjustments. If you're really bold, have someone else, like your spouse or a trusted friend, take a look at your journal. Nothing like another pair of eyes to keep you on the right track. All you need is a pen and paper, or if you prefer to do it online, there are a number of programs like www.nutritiondata.com, www.thedailyplate.com and www.mycaloriecounter.com.  I guarantee you'll think twice before ordering that double chocolate fudge cake with ice cream.   

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."

- Hippocrates

Have a safe and happy 4th of July!

Most people think that a healthy diet is a good balance of carbs, proteins, fats along with the recommended daily allowance of essential vitamins and minerals. That's true, but not the whole truth. There are other nutrients, maybe not so well known or considered "essential", that also have shown to be as equally beneficial to your health. You probably know the term antioxidant, and perhaps Vitamins A, C, and E may come to mind quickly. But there are many other nutrients with antioxidant capabilities that have a great impact on your health without you even knowing their names. Here are a few silent superstars to add to your daily diet vocabulary: 

Quercetin - Believed to have anti-inflammatory capabilities, studies have also suggested that the possible health benefits from Quercetin also include acting as an allergy combatant, having protective cardiovascular effects, and aiding in anti-tumor growth. Onions (red, yellow, white), kale, leeks, spinach, apples (especially the skins), apricots, blueberries, teas, and red wine are all excellent sources of this powerhouse nutrient. 

Lutein - This nutrient is a key to good eye health since it is highly concentrated in the macular region of the retina. Lutien's ability to filter blue light wavelengths helps decrease free-radical damage those rays can do to the eye and even the skin. Lutein is found in abundance in leafy green vegetables such as kale, spinach, green peas, and turnip greens.  It can also be found in egg yolks. There are promising studies that show diets rich in Lutein decrease the risk of cataracts and age-related macular degeneration. 

Lycopene - You'll know a food has Lycopene by the rich red color...if you are thinking tomato, you would be right! The major sources of Lycopene are tomatoes and tomato products like, soup, sauce/paste, and juice.  Lycopene is also present in watermelon and red/pink grapefruit. Once Lycopene is absorbed into the body, it helps to repair and protect damaged cells (like most antioxidants). Research suggests that Lycopene may help reduce the risk of certain cancers, heart disease, and macular degeneration. Oddly, this is one antioxidant that is absorbed better if it obtained through tomato products rather than fresh raw tomatoes because the heating process changes the Lycopene into a form that is more easily absorbed into the bloodstream. (FYI: If you cook fresh tomatoes in olive oil, that will help increase the absorption of Lycopene)

It can be easy to get bombarded and confused by the latest nutrition buzzwords. No problem! Make it simple...you can obtain these nutrients by continuing to include all these fruits and vegetables in your diet. And just in time, since most of them are currently in season!

The recent sad news of Tim Russert's sudden and untimely death at such a relatively young age stunned millions of Americans. Ultimately it was reported that his heart attack was partly the result from a history of coronary heart disease. You hear this time and time again; a seemingly healthy person from the outside suddenly has a heart attack and you can't understand why. But appearances can be deceiving and sometimes you have to look deep inside to find the answer. There are many reasons as to why one may develop heart disease. Unfortunately, some factors that may lead to a heart attack can be asymptomatic, and others are entirely in our control, like smoking, high blood pressure and weight. There is a high correlation to being overweight and heart disease and in particular where you store that fat. Yes I'm talking about belly fat. Not the kind you can pinch, but the layer of fat that lies deep and covers your organs. 

How do you know if you are at risk? One of the easiest indicators to measure belly fat is simply to take a tape measure and measure your waist circumference (the area between your hip bone and belly button). If your waist measures >35 inches for women and >40 inches for men, its time to change your diet and get off the couch! I was watching Dr. Mehmet Oz (frequent Oprah guest and co-author of YOU on a Diet, which I recommend for your personal library) on Good Morning America yesterday morning and he gave     5 great tips to trim belly fat. I thought they were worth repeating: 

1. Avoid added simple sugars. In other words read nutrition labels and if anything ends in "-ose" put it back on the shelf. A few culprits include soda, and products with refined sugars (think processed foods). 
2. Limit alcohol consumption. Moderation, moderation, moderation!! An excessive amount of alcohol can raise the level of triglycerides (fat in the blood) as well as increase your calorie intake. According to the American Heart Association the recommendation for alcohol is: 1-2 drinks per day for men and 1 drink per day for women. That means (1) 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits. 
3. Get a good night sleep. Studies have shown that people who get less than 4 hours of sleep a night are more likely to be obese than those who get at least 7 hours a night. By not getting enough sleep, the part of your brain that controls appetite leads the body to think you are hungry when you probably aren't. 
4. De-stress your life. Of course it would be great to get rid of all the things that stress us out, but while that seems unlikely, think about your reaction. It's during the "flight or fight" response when we get stressed that our body releases cortisol, adrenaline and insulin. An increase of cortisol increases appetite and has been shown to lead to increased fat storage, especially around the mid section. 
5. Get moving! Unfortunately sit-ups won't give you six-pack abs if you are carrying that extra weight...no matter how many you do! That doesn't mean forget doing them altogether. It means in order to see that definition you crave you have to burn fat too! All it takes is 30 minutes a day of some type of aerobic activity, which could be as simple as 30 minutes of fast walking. Of course, it's always best to consult your doctor and/or trained professional to develop the best program for you. 

It's a true but sad fact that the older we get our metabolism slows down and as a result the amount of fat in our body slowly increases. That's why it's even more important to eat right and exercise. If you think you are at risk, no time like the present to start doing something about it. Not only will you look great for the summer, but your heart will thank you too! 

For more information go to www.americanheart.org

Other books by Dr. Oz and Dr. Roizan include YOU the Owner's Manual and                    YOU Staying Young

For the past few days the temperatures on the east coast have been over 95 degrees. On days like these, what's better than a refreshing glass of iced tea, one of the most widely consumed beverages in the world? Although iced tea has only been around for 100 years, we've been consuming tea since ancient times. Tea has been so popular throughout the world that time is set aside in the afternoons specifically to drink some. 

Whatever your taste, green, oolong, white or black, teas are loaded with phytochemicals called flavenoids (catechins) as well as caffeine and flouride. It is these compounds that have been studied and show the protective effects of drinking tea when it comes to cardiovascular health, cavity prevention, and osteoporosis. Tea is virtually calorie free and a great choice if you are trying to watch your weight. However, further studies are needed to show the correlation between tea and weight loss, so be wary of those magical teas advertised. It if sounds too good too be true, it usually is! There have also been optimistic results from animal studies in which black and green tea may have a suppressive effect on some types of cancer. Unfortunately, the results have not been conclusive in human studies...yet! 

Of course, the rule is everything in moderation. Excessive amounts of tea can bind to iron derived in plant foods (spinach, legumes) and decrease absorption. Therefore it's recommended that you don't consume these foods at the same time as drinking tea. In addition, because of the dilating effects of tea, check with your doctor if you are on any type of blood thinning medication, especially if you are a regular green tea drinker. I know many people opt for herbal teas because of the caffeine content in tea. All the teas I mentioned come from the leaves of the plant Camellia sinensis; it's how they are processed that makes them different. Unfortunately herbal tea doesn't come from the same plant but infusions of herbs, other plant parts and spices, and as a result do not have the health protecting properties that regular tea has. But if you're watching your caffeine intake or are caffeine sensitive, in general one cup of tea contains about half (or less) then the amount of caffeine in brewed coffee. 

Hot or cold, personally I prefer freshly brewed tea. Not the sweetened teas you find in the supermarket, which are loaded with sugar or the alcoholic Long Island Iced Tea. I'm talking about the old fashioned do-it-yourself-easy-to-make seeped right from the tea bag and water kind. If you opt for bottled teas, read the labels carefully and make sure the first ingredient is real tea. Look for delicious iced tea recipes on foodnetwork.com. But be aware: many of the recipes contain sugar. Be creative and invent your own recipe and substitute the sugar by adding your favorite fruit instead. Stay cool!

There is a consensus among the medical and scientific community that resistance training is considered the most effective way to increase muscle strength. A new study in the May journal Arthritis and Rheumatism reported that progressive resistance training was effective in patients suffering from shoulder impingement syndrome, which is one of the most common types of shoulder injuries. As a result, those subjects had less pain at rest and at exercise, as well as an improved quality of life. Yet another example of why weight training is beneficial to our overall health. But why wait until you have an injury to start a weight training program? 

You may or may not have heard the term "progressive resistance training," which is one of the most familiar themes to weight training. One of the amazing aspects of our muscles is its ability to adapt to stress or overload. In progressive resistance training, the gradual increase of "a stress" facilitates this adaptation by continually asking your body to meet the greater demand. This can be achieved in a variety of ways and works on all the major muscle groups:

• You can gradually add weight to each set;
• Increase the number of repetitions but keep the weight constant;
• Change up the speed in which you perform each rep (i.e. 1 count to raise the weight, 3 counts to lower the weight or vice versa)
• Increase or decrease rest time between sets;
• Or change it up and use a combination of any of these methods.

When we include weight training as part of our overall fitness plan, it has been shown to reduce risk factors associated with many diseases such as Type 2 diabetes, osteoporosis, and heart disease; it is also an essential aid for weight loss and weight maintenance. So whether you are just starting a program, using weights for rehabilitation, pumping iron to get ripped or even to help you get bathing suit ready for the summer, consider incorporating progressive resistance training into your program (if you don't already do so). But, be smart! You should always consult your doctor before starting any exercise regiment. And, if you can, ask a trained professional to help you develop a program that suits your own individual needs. Don't worry if you don't belong to a gym...you don't need machines; get a set of free weights or resistance bands for your home and that will do the trick as well. The point is, get moving!

Memorial Day is just around the corner. Time to take your bathing suits out of storage and dust off the outdoor furniture...summer is here!! For many of you, the kick-off to summer usually means the start of the barbeque season. That said, it's also time to remind everyone of food safety, especially when it comes to dining alfresco. Before you weekend warriors spark up the grill here are a few do's and don'ts to keep in mind:

• Keep meat and poultry separate after purchasing to avoid cross contamination from any of the juices. Wrap each separately in plastic bags to be safe. 
• Already have food in the freezer? Frozen meats or poultry should be thawed in the refrigerator. Never leave foods out on the counter to thaw; you're just asking for trouble. No time for a slow thaw? You can also thaw wrapped meats and poultry in cool water or in the microwave. Foods that are only partially thawed before cooking will not cook as evenly. 
• Just like thawing, marinate your food in the refrigerator. If your marinade is so delicious and you want to use it while cooking, keep a portion aside. Never use the same marinade for cooking that you used for the raw food - throw that away as soon as you move the meat or poultry to the grill (or you can boil it to make sure you kill all the bacteria, but who has the time?)
• Don't use the same utensils or plates for raw and cooked food without cleaning them thoroughly first. 
• Cook foods to the appropriate temperature and keep a thermometer handy to check. 
• Poultry: 165 degrees 
• Hamburgers: 160 degrees (for medium)
• Beef, veal, lamb (i.e. steaks, chops: 160 degrees for medium, 145 for medium rare 
• Pork: 160 degrees 
• Keep cooked and prepared foods out of the danger zone! If you are not eating immediately, best to keep your foods covered to stay warm and cold items refrigerated until you are ready to eat. Bacteria thrive in temperatures between 40 degrees and 140 degrees. The rule to remember is...."Keep hot foods hot and cold foods cold!"
• After your done enjoying your meal, don't leave food out in the heat for longer than an hour, especially mayonnaise-based foods. Any food left out for more than 2 hours, just throw out (in my house that's never a problem). Or to make it even simpler: "If in doubt, throw it out!" 

Start the summer off safe and healthy! Have a great Memorial Day weekend.

Three cheers for Vitamin D! Research has found that breast cancer cells contain Vitamin D receptors, which can potentially slow down the growth of the cancer. A new study has found the promising link between Vitamin D deficiency and breast cancer. The Canadian study, which will be released at the American Society of Clinical Oncology's upcoming conference, suggests there is a correlation between women with low levels of Vitamin D at the time of their diagnosis and the likelihood of the cancer spreading and even death when compared to women who were not Vitamin D deficient. These women were initially diagnosed between 1989 and 1995 and were followed through to 2006. Although the medical community is in agreement that this study is a step in the right direction, the results should be approached with cautious optimism, since previous studies have shown conflicting results. 

Best known as the vitamin that aids in calcium absorption and bone health, Vitamin D is a fat-soluble vitamin that is commonly called the "sunshine" vitamin since our bodies produce it with exposure to ultra-violet light. All you need is about 10-15 minutes of sunlight on your skin, two to three times a week prior to sunscreen use. Unfortunately, it has been found that sunscreen with an SPF 8 or higher reduces Vitamin D synthesis dramatically. That's the catch-22! Without sunscreen, there is a growing risk of skin cancer. Not to worry, Vitamin D is found naturally in a limited number of foods such as salmon, mackerel, sardines, cod liver oil and egg yolks. Additionally, foods like milk, soymilk, orange juice, some soft tub margarines, oatmeal and cereal are fortified with vitamin D. And of course if you take a daily multi-vitamin, you're covered. Multi-vitamin supplements most commonly contain 400 IU (10 mcg) and many calcium supplements also provide vitamin D. 

As with all vitamins there is a recommended dose. The Adequate Intake (AI) For Vitamin D is as follows*: 

• Men and women between the ages of 19-50: 200 IU (5 mcg) 
• Men and women between 51-70: 400 IU (10 mcg)
• Men and women 71 and older 600 IU (15 mcg) 

Those at risk for Vitamin D deficiency include populations living in areas with limited sun exposure, dark skinned people, the elderly, and people suffering from Cystic Fibrosis, Chron's disease, and obesity. And of course too much of something is not always a good thing. Symptoms of vitamin D toxicity, (usually from over-supplementation) include nausea, vomiting, loss of appetite, and can raise Calcium blood levels, which in itself causes a host of other problems. 

Vitamin D is essential for our health and it's important to make sure you get the recommended AI. But before you go and OD on "D" be aware that there is still no evidence to prove its use as a means of cancer prevention at this time. It's clear that further studies need to be conducted. A simple blood test will show if you are Vitamin D deficient. If you are concerned, have your doctor check at your next visit. 

* Source: http://ods.od.nih.gov/factsheets/vitamind.asp#h2

Let's face it...we all have a sweet tooth. Sugar is in everything; baked goods, soft drinks, chewing gum, and we purposely add it to our coffee and tea. However, in the past few years, there has been heightened emphasis on decreasing the amount of sugar in our diets. Today, marketers have found clever ways to incorporate this sweet taste into their products without using good old table sugar. 

The American Dietetic Association classifies sweeteners into two categories. Nutritive sweeteners (i.e. sucrose, fructose), are primary sugar sweeteners that occur naturally or are added to foods which provide energy (aka calories) and are generally recognized as safe (GRAS) by the FDA.  Non-nutritive sweeteners can be 200 times or more sweeter but provide little or no energy (i.e. sucralose, saccharin, aspartame). 

But what if artificial sweeteners aren't your thing?  You may have heard recommendations about "natural" sugars that are supposedly better for you. But are they safe? Recently I was asked about 2 "natural" sweeteners found in stores, Stevia and Agave . If something sounds too good to be true, it usually is. I believe it's important to have the facts before you add them to your coffee, tea or food. And, of course, you should check with your doctor before taking any "natural" product. 

Stevia:

Stevia comes from the plant Stevia rebaudiana and extracts of the leaves have been used in the treatment of diabetes in South America for many years. Standardized extracts have also been used as natural sweeteners or dietary supplements for their content of stevioside (rebaudioside A), which possesses up to 250 times the sweetness of table sugar, is non-caloric, and doesn't promote tooth decay. Stevia is NOT considered generally recognized as safe (GRAS) by the FDA for use as a food additive. Stevia can only be imported if it's explicitly labeled as a dietary supplement or for use as a dietary ingredient in a dietary supplement. Although stevia may be sold as such under the Dietary Supplement Health and Education Act (DSHEA), products that are labeled as using stevia plant parts or extracts as flavoring agents, sweeteners, or other food additive purposes are deemed "unsafe" because available toxicological information is insufficient to exhibit its safety at this time. 

While stevia is used as a non-caloric sweetener in Japan, China and Brazil it is not approved for that use in the US, Canada or Europe. Manufactures are currently working on bringing stevia-derived products to the market, which uses high amounts of rebaudioside A and will have the sweetening power of 300-400x of sugar. 

Bottom line: Small amounts are probably safe. However, until further, more well-designed studies are conducted and/or it becomes approved by the FDA, in my opinion, I would not recommend using this product as a sweetener. If you are looking for the sweetness factor without the calories, there are other non-nutritive sweeteners, like sucralose (Splenda), on the market you might consider. 

Agave: 

Agaves are plants from the Agavaceae family from which there are 200 known species. Commonly found in the American southwest, Mexico, central and tropical South America, the Mediterranean and India, different parts of the agave plants are used in a variety of ways. The leaves may be used for textile production and their spikes for pens. When dried or roasted, the flowering stem can be eaten and used to make bread. You might best know agave as the plant that gives us tequila. Ever notice on a Patron bottle that it says 100% Agave? 

Agave is also useful as a sugar alternative since it is 90% fructose, a natural sugar found in fruits and vegetables (this would be classified as a nutritive sweetener, meaning it has calories). It has been found to be lower on the Glycemic Index than regular sugar and honey, making it very desirable for people on low-carb diets, like Atkins or South Beach, and even for diabetics. Again, you MUST check with your doctor first! And since it comes from plants, it's great for vegans. 

Bottom Line: A safer bet. The downside? Agave nectars are as calorically dense as brown or white sugar, approximately 15 calories per teaspoon, only 1 calorie less than regular table sugar. But because it's reported to be about 40% sweeter, the amount of agave you use can be reduced. Another issue is the price: agave nectar products tend to be expensive. While it may be better for your diet, it's not necessarily for your wallet! So in the end, it comes down to personal taste. 

Remember when choosing the right sweetener for you, whether is natural or artificial, it's always best to have the facts. The best consumer is an educated consumer!