Excess Pounds Raise Heart Failure Risk

A recently published U.S. study reports that even a small amount of excess fat raises the risk of heart failure.

It's no surprise that obesity (defined as around 20% overweight) will increase the risk of heart problems. But this latest study indicates that even being slightly overweight raises risks for the heart.

Researchers have closely watched and recorded the health of over 21,000 U.S. male doctors for twenty years to gather data. They have found that even those who were only moderately overweight were at greater risk of heart problems, and the likelihood of them experiencing problems increased the more overweight they were.

It was found that men who are about 5 feet 10 inches tall increased their risk of heart failure by about 11 percent for every 3.2kg (7 pounds) of excess weight. Heart failure is a major factor in as many as 300,000 deaths in the United States each year.

Exercise is an important factor in minimising the risk of heart failure. People who exercise only 2 or 3 times a month, reduced their risk of heart failure by around 18% when compared with others who took no exercise.

As we enter the Christmas period of mass-over-indulgence it is useful to think about the harm that each of us could be doing to our hearts with every mince pie we eat. Here are a few suggestions that will help you fend off that health-threatening Christmas fat:

Drink Lots of Water: Always have a glass of water with every meal. Ensuring your bodies hydration helps to burn fat when you exercise. Also, water has zero calories.

Wear Tight Clothes: This is a simple way to monitor any build up of flab. If you wear clothes that fit you well you will soon be aware of any additional body fat as you will not be able to do up your jeans.

Compensate for Treats with Exercise: You know you are going to be tempted by all sorts of lovely treats so make certain you burn them off with adequate exercise. Its useful to know exactly what you need to do to use up the energy provided by that mince pie before you eat it.

Don't Give in to Temptation: Much easier said than done. But if you try reminding yourself if you eat that last mince pie you will need to do around an hours vigorous exercise that may be enough to steer you away from the temptation.

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Why Can't I Get Fries With That? What is in a Healthy Meal

Why Can't I Get Fries With That? What is in a Healthy Meal

The government changes the basic food groups every now and then. None of them go away, their importance just gets smaller and smaller. While the emphasis is on the theory that there are no bad foods, there are better, healthier foods that should be focused on.

The food pyramid says that we should each be eating: three or more servings of vegetables, two- four servings of fruits, four-eight servings of grains and starchy vegetables, two-three servings each of milk and dairy and fish, poultry and meat alternatives, one-three servings of fats and two or less servings of sweets and treats. Of course, the serving size for a growing boy of sixteen will be different from say a baby of one year, or a woman of sixty for that matter. Each serving size guideline is different.

For optimum health, most of your main meals during the day should contain a little of each food group. For instance, lunch could be a turkey (1 meat) sandwich on two slices of whole-wheat bread (2 grain) with tomato and lettuce (2 vegetable). Pair this with a cold, 8 ounce glass of milk (1dairy) and a side of crunchy, baby carrots,( 1 vegetable, bringing you up to 3 for this meal alone). If you are still hungry and want something sweet, crunch on an apple (1 fruit), a serving of yogurt (1 dairy) or a 100 calorie pack of pudding. (Technically, this could count as dairy as well, but let's be realistic, it's a treat.)

Healthy meals contain a protein, a starch, and possibly several vegetable and fruits. Make sure that you are mindful of portion sizes which can ruin even the best meal, and be aware that preparation is just as important as the menu itself. Zucchini for instance is a very healthy vegetable- until they get dipped into batter and then deep fried. Now they are a fat laden, greasy mess no healthier than a potato chip.

What about fats? You shouldn't include any at all in a healthy meal, right? Nope, you are wrong on that one. Olive oil is a heart healthy choice, filled with Omega 3 fatty acids which have been proven to improve heart function. A word of caution here though: heart healthy and beneficial does not equal calorie free. There are still calories in olive oil- plenty of them. Light olive oil refers to flavor and color not to the amount of calories.

A healthy meal can end with a healthy dessert too. Don't get into the mindset that if you are trying to eat healthfully that you will have to give up that precious moment at the end of the meal when a delicious goodie is brought to you- it is simply not true. Keep your portions small, and even chocolate cake can fit into your healthy meal. Bake your own cakes and you can limit the amount of fat that gets put into them- use applesauce in equal portions to the fat that is called for, and use cooking spray instead of greasing the pans. An even healthier dessert option: a small slice of fat free angel food cake with a selection of berries and the smallest dab of whipped topping. Now, that is what I call a good, healthy meal.

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Consequences of Childhood and Teen Obesity in America

Childhood obesity in america has been described by many, including the U.S. Surgeon General, as an epidemic. Over 15 percent of children are overweight, this is an increase of 9 percent since the 1960's. But what are the consequences of this national problem? How will it affect the next generation, and how can we stop it?

Impaired Learning and Cognitive Development

Numerous studies by the International Institute of Health, Harvard Medical School and many others have proven that a poor diet and lack of exercise not only lead to childhood obesity, but also severely impair a childs cognitive learning skills and development.

According to a May 2008 study by the Mayo Clinic, the reason your child may not be doing as well in school could be caused by a poor diet rather than lack of school effort.

Children who eat a diet consisting of predominantly fresh fruits and vegetables, lean proteins and complex carbs scored much higher in intelligence and cognitive skills tests than their peers who had a bad diet steeped in refined sugars and saturated fats.

Unlike adults, children's brains are still developing. This means it is critical that they get the healthy diet they need now, before it's too late. Probably the longest-lasting and hardest-to-repair consequence of childhood obesity in America will be the subsequent learning impairments rooted in this national malaise.

Major Physical Health Problems

Barring any serious heart of lung problems, any 10-year-old child should be able to run the length of a soccer field without running out of breath or experiencing chest pains. The obesity endemic in children is leading to a generation with a number of serious physical impairments ranging from knee and joint problems to diabetes to heart and lung problems.

According to the Surgeon General, over 300,000 Americas will die from obesity-related illnesses and health problems. If childhood obesity isn't slowed down by intentional lifestyle changes, that number will only increase.

Financial Implications

In 2000, the annual cost of excess weight to the U.S. was just under $117 billion in health care costs and lost productivity. So, not only are the health consequences of childhood obesity dire for the individual, they could be potentially financially crippling for the country.

The Solution

The fundamental reason why we have this epidemic of  childhood obesity in America is simple - children are eating too much of the wrong foods and not making sufficient effort to exercise off the excess calories. Over the decades, the fundamental needs of people have not really changed, but our habits have.

As a country, we need to begin teaching our children about healthy eating patterns, bringing regular exercise back into the school curriculum, encouraging parents to turn off the television and putting the cover back on the cookie jar.