Kamis, 16 September 2010

Juice Wars,The Best and Worst for Your Health

Three glasses of juice.

Juice Wars: What's In Your Glass?

Who doesn't enjoy a tall, cool glass of juice? The color is vibrant, the taste sweet, and it's good for you, too. Not so fast, say some dieticians. Although the best kinds of juice deliver a bounty of vitamins, the worst are hardly better than liquid candy. WebMD helps you spot the difference.

Tomato juice.

Best Choice: Vegetable Juice

Drinking your veggies is a convenient way to add powerful plant-based nutrients to your diet. The lycopene in tomato juice appears to lower the risk of prostate cancer. Beet juice may reduce blood pressure. Pulpy vegetable juice is also packed with fiber that can help control hunger. And all of these benefits come without a catch. Vegetable juice has far less sugar and fewer calories than the typical fruit juice.

Orange juice box drink.

Worst Choice: Juice "Cocktails"

Be on alert for the terms juice cocktail, juice-flavored beverage, or juice drink. Most of these products contain only small amounts of real juice. The main ingredients are usually water and some type of sugar, such as high-fructose corn syrup. Nutritionally, these drinks are similar to most soft drinks — rich in sugar and calories, but low in nutrients. Research suggests that sugary fruit drinks put kids at risk for obesity and related health problems.

Apple juice (left) & candy bar (right).

The 100% Fruit Juice Dilemma

What about pure fruit juice with no added sweeteners? Such an innocent-sounding drink has sparked endless debate. No one disputes the fact that real fruit juice is loaded with vitamins and disease-fighting antioxidants. The problem is juice can also be naturally high in sugar and calories. A cup of pure apple juice can have as much sugar as some candy bars. That's why many experts recommend sticking to one serving per day.

Pomegranate.

Good Choice: Pomegranate Juice

If you're only going to drink one glass of juice each day, you want to make it a good one. So let's explore which juices offer the biggest nutritional payoff per sip. Pomegranate juice tops the list. It's high in sugar and calories, but delivers an abundant dose of antioxidants. These substances appear to protect brain function and may ward off cancer. In one study, 8 ounces of pomegranate juice daily reduced the recurrence of prostate cancer.

Cranberries.

Good Choice: Cranberry Juice

Cranberry juice is packed with vitamin C, which is vital to a healthy immune system. There is also evidence to support a folk remedy — drink unsweetened cranberry juice to reduce your risk of urinary tract infections.

Blueberries.

Good Choice: Blueberry Juice

Animal studies suggest blueberries may keep the brain healthy and protect against age-related conditions, such as dementia and Alzheimer's disease. In one study, aging rats that ate a blueberry-rich diet had the mental capacity of younger rats. Many of the antioxidant properties of blueberries carry over to blueberry juice; so drink up to boost brain health.

Acai Berries.

Good Choice: Acai Berry Juice

Researchers have only begun looking into the health benefits of acai juice, which is made from a berry found in South America. But early studies are promising. Acai pulp appears to have a higher concentration of antioxidants than cranberries, blackberries, strawberries, or blueberries.

Bowl of cherries.

Good Choice: Cherry Juice

Besides delivering a wealth of antioxidants, some berry juices appear to have anti-inflammatory properties. According to one study, drinking cherry juice before and after your work-out can reduce exercise-induced muscle pain.

Red Grapes.

Good Choice: Red Grape Juice

We've all heard that red wine, in moderation, can be good for the heart. The same is true of red grape juice. The key is that wine and juice are made with the entire grape – seeds, skin, and all. When you eat fresh grapes, you miss out on nutrients hiding in the seeds.

Bowl of prunes.

Good Choice: Prune Juice

Another viable folk remedy, prune juice has long been recommended to relieve constipation. It works because it's extremely high in fiber and contains a natural laxative called sorbitol. But the benefits of prune juice don't stop there. The juice is also packed with antioxidants, iron, and potassium.

Orange slices.

What About Orange Juice?

It's a staple at breakfast, but does this popular juice carry its weight? The good news is orange juice is loaded with vitamin C, a star for its immune-boosting benefits. In addition, orange juice is often fortified with calcium and vitamin D, nutrients that strengthen the bones. Unsweetened orange juice has fewer calories than some berry juices or grape juice. The trade-off is that it also has fewer antioxidants overall.

A young girl drinking a glass of orange juice.

Kids & Juice

Most children love juice, but the American Academy of Pediatrics has set clear guidelines on how much is too much. For kids younger than 6, the AAP recommends no more than 4 to 6 ounces of pure fruit juice per day. For ages 7 to 18, the suggested amount is 8 to 12 ounces.

Watering down cranberry juice.

Water It Down

If you or your kids crave more than a single cup of juice per day, try watering it down. By mixing water and juice, you slash the calories in every serving. Instead of drinking one glass of pure juice, you can enjoy two or three cups of the water-juice mixture throughout the day.

An assortment of fruits.

Go for Whole Fruit

Dieticians say a great alternative to guzzling fruit juice is to eat the whole fruit. This provides fiber and additional nutrients from the flesh and pulp. Unlike juice, fresh berries or orange wedges also help control hunger.


Clear Skin Helping With Acne

A teenage girl grimacing in the mirror while applying acne medication.

Clear Skin: Step by Step

Blemishes or pimples often appear on your face, neck, chest, back, and shoulders -- where skin has the greatest amount of oil glands. Few of us are immune to breakouts, but you can prevent or get rid of most acne. For a clear complexion, view the slides ahead to see some surprising dos and don'ts.

A teenage boy wiping his face with a cotton pad.

Don't Dry Out Your Skin

Avoid rubbing alcohol or alcohol-based astringents and toners, even if you have oily skin. These products can strip your skin of its natural, protective moisture. This can irritate skin and make acne worse. These products may also make it more difficult to tolerate prescription acne medications.

A teenage girl with moisturizer on her face.

Do Use Oil-Free Moisturizer

Healthy skin is moist. Choose an oil-free moisturizer that says "noncomedogenic" on the label. This means it won't clog your pores or cause whiteheads or blackheads. You may hesitate to apply moisturizer to acne-prone skin, but a good moisturizer can actually help calm your skin and keep acne at bay.

A teenage girl eating pizza.

Don't Avoid Favorite Foods

It's a myth that oily foods or chocolate cause pimples. Acne is caused by overactive oil glands in the skin. If certain foods seem to cause you to break out, try to avoid them. But you don't need to shun pizza or chocolate for clear skin.

A teenage boy drinking from a water bottle.

Do Drink Plenty of Water

Drink water throughout the day to keep your skin well hydrated. Also, eat a healthy diet with plenty of fresh fruits and vegetables rich in vitamin A and vitamin E, two vitamins known to benefit your skin. Green, leafy vegetables such as spinach and broccoli are rich in vitamin E. Vitamin A is found in colorful fruits and vegetables such as carrots, cantaloupe, peaches, and peppers.

A teen girl looking intot a makeup mirror.

Don't Use Heavy Cosmetics

Avoid oil-based cosmetics. How can you tell? Follow this simple guideline: Creamy foundation or blush generally can clog pores. Bare mineral cosmetics, which are light and powdery, are less likely to do so.

A teen girl applying powder makeup.

Do Use an Oil-Free Foundation

Do use oil-free foundation if you wear makeup. Splash your face with cold water before applying your foundation. Cold water helps close your pores. No matter how tired you are, wash your makeup off before bed.

A sunburned teen girl.

Don't Sunbathe or Tan

It's a myth that tanning clears up your skin. It's a fact that UV rays put you at risk for skin cancer, premature aging, and wrinkles. Don't lie in the sun or use a tanning booth. Also, some commonly prescribed acne medications, including topical retinoids, can make you more sensitive to damage from the UV rays.

A teenage girl applying sunscreen.

Do Use Oil-Free Sunscreen

Wear an oil-free sunscreen or moisturizer with a sun protection factor (SPF) of 15 or higher that provides broad-spectrum protection from both ultraviolet A (UVA) and ultraviolet B (UVB) rays. Look for products labeled noncomedogenic that won't clog your pores. Reapply every two hours.

A photo of 3 teen boys with long hair.

Don't Use Greasy Hair Products

Products such as pomades or gels can clog your pores when your hair brushes against your face. Keep your hair clean using an oil-free, acnegenic or noncomedogenic shampoo. If you have oily hair, shampoo daily. Shield your face when applying any sprays and gels on your hair.

A teenage girl pulling back her hair.

Do Keep Hair Off Your Face

Pull long hair back when you sleep so it doesn't aggravate your skin. Try to keep your hair away from your face during the day as well. Remember, hair contains oils that can cause breakouts -- even if you don't use hair products.

A teen boy touching his chin.

Don't Touch Your Face

Touching or rubbing your face worsens acne. Also, don't lean your face on your hands. And try to keep your cell phone away from your face. Our hands and phones may carry oils and germs that can irritate blemishes. Tight-fitting hats can also cause or worsen acne, especially if you sweat.

A teen girl applying makeup with a sponge.

Do Apply Cream With Applicators

Use cotton balls, Q-tips, or applicators when applying creams or makeup to your skin. If you use your hands, apply these products only with your fingertips. Our hands carry oils and germs that can worsen acne and blemishes.

A teen girl using a facial scrub mask.

Don't Overwash Your Face

Dirty skin does not lead to acne or blemishes. Frequent and vigorous washing can irritate your skin and make acne worse. So can scrubs and soaps with harsh chemicals. Instead, wash acne-prone areas twice daily with a mild soap and warm water.

A teen girl washing her face.

Do Choose Oil-Free Soap

Oil-free soaps won't clog your pores or cause blackheads, acne, and whiteheads. Choose products that are labeled "oil free," "nonacnegenic," or "noncomedogenic." Apply the soap and wash with your fingertips. Washcloths, mesh sponges, or other products can irritate the skin and cause breakouts.

A teen girl popping a pimple.

Don't Pop Your Pimples

Squeezing pimples or blemishes just creates more problems. Resist the temptation. It will only delay healing and increase the risk of scarring. Squeezing pimples may also push infected material into the skin, where it can cause additional inflammation and scarring.

A teen boy applying face cream.

Do Use Acne Medicine as Directed

Acne medication doesn't work overnight. Most treatments take up to eight weeks of daily use before you see an improvement. It may take as long as six months for your skin to totally clear up. Sometimes your doctor will recommend using the acne medicine even when your skin clears. Be sure to follow your doctor's directions. Overuse of medicine such as Retin-A can irritate skin, while underuse is not effective.

A teen girl being examined by a dermatologist.

Look Into All Acne Treatments

Don't just live with acne, blackheads, and blemishes. If the first cream you try doesn't work, see your doctor or dermatologist to discuss other treatments. There are many types of medicines to help clear your skin. Some are available only from a doctor.


Rabu, 15 September 2010

Salt Shockers: High-Sodium Surprises

Spoon full of salt.

Sodium: A Good Thing...in Moderation

We may malign the salt shaker, but sodium plays an important role in maintaining the body's fluid balance. It's essential for muscles and nerves to function properly. But most of us consume too much of it. FDA guidelines call for less than 2,400 mg of sodium per day -- about 1 teaspoon of table salt. Surprisingly, most of our salt intake doesn't come from the salt shaker; it's hidden in many of the foods we buy at the grocery store.

T.V. Dinner

Frozen Dinners

They're quick. They're easy. And they're loaded with sodium. A 5-oz. frozen turkey and gravy dinner packs 787 mg. of sodium.
Tip:A “lighter” version may have less salt, but it's no guarantee. Read the labels to be sure. It's possible that “lighter” refers to fat only.

Bowl of Cereal

Ready-to-Eat Cereals

They seem safe enough, right? Look closer.
  • Some brands of corn flakes have up to 266 mg of sodium per cup.
  • Some brands of raisin bran have up to 342 mg of sodium per cup.
Tip:Puffed rice and puffed wheat are sodium free. Mix half of your favorite cereal with half of a sodium-free choice. Or look for companies that make low-sodium cereals.Vegetable Juices

Vegetable Juices

Veggie drinks are a healthy way to get your 5-a-day, but they're not always a smart choice if you're watching your sodium. One cup of vegetable juice cocktail contains 653 mg of sodium.
Tip:Many brands make a low-sodium version of vegetable juice.

Canned Vegtables

Canned Vegetables

While a handy substitute for fresh, canned veggies are typically laden with preservatives or sauces and seasonings that add extra sodium. A cup of canned cream-style corn contains 730 mg of sodium.
Tip:Rinse vegetables thoroughly, or buy canned ones labeled “no salt added,” and add your own, in moderation. Or check the freezer section where you may have more luck finding an unsalted choice.

.Mom looking at the sodium levels on some packaged deli meats.

Packaged Deli Meats

One look at the sodium content in packaged meats should stop you in your tracks. Beef or pork salami (2 slices) can pack 604 mg of sodium.
Tip:Be a label reader. There's no way around it -- different brands and different meats have differing amounts of sodium. And beware: a “healthier” packaged meat may actually have more sodium than its higher-fat counterpart. Some brands have meats with 50% less sodium.

Bowl of Soup with Bread.

Soups

It's a warm comfort food on a cold day, but look out -- soups are typically loaded with sodium. For instance, a cup of chicken noodle soup (canned) contains as much as 1,106 mg of sodium.
Tip:Look for reduced-sodium versions of your favorites. And always check the label -- you might find that one brand's “Healthy” version actually has less sodium than the “25% Less Sodium” variety.

Marinades and Flavorings

Marinades and Flavorings

Notoriously high-sodium offenders include Teriyaki sauce (1 tablespoon) which contains 690 mg of sodium, and soy sauce (1 tablespoon), which may contain up to 1,000 mg of sodium.
Tip:Even “lower-sodium” soy sauce packs a wallop, so use sparingly. Go for vinegar and lemon juice to enhance flavor -- they naturally have less sodium. And try orange or pineapple juice as a base for meat marinades.

Women looking at all the diffrent spaghetti sauce.

Spaghetti Sauce

Half a cup of spaghetti sauce may pack 610 mg of sodium -- and that amount barely coats a helping of pasta.
Tip:Look for “no salt added” versions of your favorite pasta sauces.

Dishes with many diffrent types of spices.

Spicing It Up

Adding spices to an entrée can be an easy way to forgo the salt shaker. Just make sure there's no hidden sodium in your selection. For example, canned jalapeno peppers (1/4 cup, solids and liquids) contain about 434 mg of sodium.
Tip:Go for the pepper in its natural form to ditch the sodium used in processing. Or use herbs and sodium-free spices instead.

Aw Nuts!

Aw Nuts!

Rethink those salty peanuts. An ounce of dry-roasted, salted peanuts contains 230 mg of sodium. The same size serving of dry-roasted, salted mixed nuts has 190 mg.
Tip:For about the same amount of calories, an ounce of oil-roasted, salted peanuts rings in at only 91 mg of sodium. Or better yet, buy the unsalted variety, which are practically sodium-free.

Little Pretzels.

The Obvious Offenders

These snack-time favorites are always a safe bet for high salt content. Here's how a 1 oz serving compares.
  • Potato chips = 149 mg
  • Cheese puffs = 258 mg
  • Pretzels = 385 mg
Tip:Even “baked” or fat-free snacks can pack the same amount of sodium or more, so read the label.

Pre-Packaged Soup

Pre-Packaged Pitfalls

Foods such as rice, potatoes, and pasta in their natural forms are naturally low in sodium. But alas, once you grab the convenient ‘all-in-one' box and add the flavor packet, you may end up eating more than half of your daily allowance of sodium in just one serving.
Tip:Skip the packaged rice, and choose a plain, fast-cooking variety; then add your own seasonings. Or microwave potatoes to serve with your choice of fixings.

Hot dog with lots of condiments on it.

Condiments Do Count

If you think those little extras you add to your food don't count, think again.
  • Ketchup (1 tbsp) = 178 mg
  • Sweet relish (1 tbsp) = 121mg
  • Capers (1 tbsp) = 255 mg
Tip:Go for low-sodium or sodium-free condiments. Or get creative with your substitutions: Try cranberry relish or apple butter for a naturally lower sodium choice.

Watch the Serving Size

Watch the Serving Size

Don't fool yourself by thinking that the sodium content listed on a nutritional label is for the entire package. Before you blow your entire day's worth of sodium, determine exactly what one serving equals.

Food Label Claims

Food Label Claims

Can't keep up with the jargon? Here's a cheat sheet:
  • Sodium-free: Less than 5 mg of sodium per serving
  • Very low-sodium: 35 mg or less per serving
  • Low-sodium: Less than 140 mg per serving
  • Reduced sodium: Sodium level reduced by 25%
  • Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.
Reading the food label on the back of a box of cereal.

What's in a Name?

When you're scanning a food label, don't just look for the word “salt.” Watch out for various forms of sodium or other names for the same thing:
  • sodium alginate
  • sodium ascorbate
  • sodium bicarbonate (baking soda)
  • sodium benzoate
  • sodium caseinate
  • sodium chloride
  • sodium citrate
  • sodium hydroxide
  • sodium saccharin
  • sodium stearoyl lactylate
  • sodium sulfite
  • disodium phosphate
  • monosodium glutamate (MSG)
  • trisodium phosphate
  • Na
Medicine tablet dropping into some water.

Check Your Medicine Cabinet Too

Surprise! Some headache or heartburn medicines can contain sodium carbonate or bicarbonate. Read the ingredient list and warning statement to be sure.

French Onion Soup

Pitfalls When Eating Out

Restaurant soups are generally very high in sodium, as are appetizers with cheeses or meats. Casserole entrĂ©es and Rice Pilaf are also common pitfalls. The word “sauce” at a restaurant is sometimes synonymous with sodium, so you may want to steer clear of entrees slathered in sauce. If you ask, most restaurants are willing to prepare your food with less or no sodium.
Fish can be a lower-sodium choice.

Better Menu Choices

Fish can be a lower-sodium choice at a restaurant, as long as you watch how it's seasoned. Steamed vegetables (prepared without salt) are another smart choice. Also, try a salad with dressing on the side. Low-sodium dessert options include ice cream, sherbet, or angel food cake.

Women learning the Dos' when dining out.

‘Dos' When Dining Out

  • Ask how food is prepared.
  • Choose a restaurant where food is made to order.
  • Ask that your meal be prepared without any forms of sodium, then add a dash of low-sodium seasoning you brought from home.
  • Request unsalted butter for your bread

Avoid a Fast-Food Fiasco

Avoid a Fast-Food Fiasco

It's every sodium watcher for himself once you enter the fast food arena. Try these helpful tips:
  • Undress your food: Skip the cheese, go easy on condiments, and don't add salt.
  • Don't supersize; order off the children's menu for smaller portions.
  • Eat a very low-sodium diet for the rest of the day.
  • Ask for a nutrition fact sheet at the restaurant (or find it online before you go) to help you make the best possible low-sodium choices.

A couple discussing which individuals should go low-sodium.

Who Should Go Low-Sodium?

Eating less sodium can help lower blood pressure in some individuals. It can help reduce the risk of heart disease, as well. For people with high blood pressure, eating high-sodium foods raises their risk of heart disease, stroke, and kidney damage.

Make notes and track your sodium intake.

Track Your Sodium Intake

Unsure of how much sodium you're getting every day? Keep a daily tally of the foods you eat and drink. Then calculate how much sodium is in each. Any surprises?