Cleaner Mud Pie

by Devin Alexander

Devin Alexander, author of The Most Decadent Diet Ever! shares her "cleaner" mud pie recipe.

“I just love chocolate, so I spike my breakfast smoothies and oatmeal with cocoa powder, which has 1 gram of fiber per tablespoon. That may not sound like a lot, but it adds up. Thanks to cocoa powder, my ‘Cleaner’ Mud Pie has only 210 calories and 3 grams of fat, but 4 grams of fiber.”

—Devin Alexander, author of The Most Decadent Diet Ever! ($20; Broadway Books, 2008).

Ingredients
Butter-flavored cooking spray
1 1/4 cups finely crushed reduced-fat vanilla wafers (about 30 wafers)
1/4 cup unsweetened cocoa powder
1/4 cup powdered sugar
3 1/2 tablespoons light butter (stick, not tub), melted
6 cups fat-free churned coffee or cappuccino chocolate chunk ice cream (all but about 1 cup of a 1 3/4-quart container)
1/2 cup fat-free hot fudge
12 tablespoons fat-free aerosol whipped topping

Directions
1. Preheat the oven to 350 degrees.

2. Mist a 9-inch pie plate with spray.

3. Mix the vanilla wafers, cocoa powder, and powdered sugar in a medium bowl. Add the butter and use a fork to combine. The crumbs should be just sticking, but not soggy. Spoon the crumb mixture into the pie plate. Use a piece of wax paper to press the crumbs to cover the bottom and the sides of the plate evenly. Bake for 6 to 8 minutes. Place on a baking rack to cool, 15 to 20 minutes.

4. Remove the ice cream from the freezer to soften. (Allow it to become just slightly softened, but not melted or soup-like).

5. Use an extra-large spoon, spooning small amounts of ice cream at a time, to layer the ice cream into the cooled pie crust, forming an even mound. When the pie plate is full and heaping, smooth the top with a spatula. Return the pie to the freezer for 30 minutes to 1 hour to harden completely. Remove from the freezer.

6. Put the hot fudge in a small microwave-safe bowl and microwave on low in 15-second intervals, stirring in between, until just hot.

7. Slice the pie into 12 pieces. Transfer a piece to a plate and spoon 2 teaspoons hot fudge evenly over the top. Add 1 tablespoon whipped topping. Repeat with the remaining slices, or return the remainder of the pie to the freezer until ready to serve.

Makes 1 pie; 12 servings

Nutrition
Each 2-Decadent-Disk serving (1 piece) has: 210 calories, 4 g protein, 46 g carbohydrates, 3 g fat, 1 g saturated fat, 5 mg cholesterol, 4 g fiber, 209 mg sodium

You save: 133 calories, 17 g fat, 11 g saturated fat

Traditional serving: 343 calories, 3 g protein, 43 g carbohydrates, 20 g fat, 12 g saturated fat, 49 mg cholesterol, 1 g ?ber, 210 mg sodium

source from www.health.com

full story ...

5 Ways to Beat the Bacteria

by Dorothy Foltz-Gray

Here, food-safety tips to help you wage germ warfare on your next shopping trip.

Feel a bit queasy about germy grocery-cart handles, human fruit squeezers, and bakers with runny noses? Here’s how to protect yourself from the bacteria that may get sent home with the groceries.

Wipe up.
Lots of retailers now place antibacterial wipes near shopping carts and produce departments for cart clean-ups. If they don’t, put in a request or carry antibacterial hand sanitizer with you.

Wash off.
Always rinse fruits and vegetables under running tap water before you eat them, says Shelley Feist, executive director of the Partnership for Food Safety Education. That should put your E. coli worries to rest and offset the fact that veggies are squeezed almost as much as the Charmin.

Use a food thermometer.
You love the roasted chicken under the hot lights—but if it’s not at 140 degrees or hotter, it could be germy, Feist says. Warm it to an internal temperature of 165 degrees at home (use a thermometer to be sure) to kill any bacteria like E. coli and salmonella. Cook ground meat to 160 degrees, roasts and steaks to 165 degrees, and fish to 145 degrees.

Refrigerate fast.
Get groceries to your fridge as soon as possible, definitely within an hour. If you have to run errands or face a long commute, carry an insulated bag or a cooler and buy ice to bed down the perishables.

Skip the samples.
Do you really want to dip your hands into that communal bowl of pita wedges and hummus—or eat that little slice of pizza that’s been sitting out for who knows how long? No, you don’t.

source from www.health.com

full story ...

Healthy Grocery Shopping Made Easy

Love it or hate it, shopping for groceries is unavoidable. The perks—for anyone who likes to eat—are obvious. But shopping can be maddening: the confusing labels, the shifts in nutrition news, the vivid sense that E. coli is waving to you from the deli. We’re all trying to shop healthier, in ways that slim us but not our pocketbooks. That’s why we’ve created this guide to healthy, safer shopping—just in time for your next trip to the store.

by Dorothy Foltz-Gray
source from www.health.com

full story ...

4 Healthy Tips for Every Year

4 Healthy Tips for Every Year
Don’t be a yo-yo dieter.
Every time you gain then lose weight, you get stretch marks around your breasts that are hard to get rid of, says Shirley Archer, a health-and-fitness educator at the Stanford University School of Medicine.

Map out a family-health history.
Even if you don’t have breast cancer in your immediate family, you may still be at risk if you have first-degree relatives with other hormonally driven cancers, like prostate or ovarian cancer, which are also linked to the BRCA 1 or 2 genes, says Julia Smith, MD, director of the New York University Cancer Institute Breast Cancer Screening and Prevention program.

Move a little more.
No time to exercise? Research shows walking just 10 minutes a day starts slashing your breast-cancer risk. A 2005 University of Southern California study found that women who exercised just 1.3 hours a week lowered their chances of developing the disease by 20 percent.

Wear sunscreen.
Protect your upper chest from sun damage and signs of aging. Our picks (below): Clarins SPF 30 Sunscreen Cream High Protection for Sun-Sensitive Skin ($28.00; specialty stores) and Origins Sunshine State SPF 20 ($22.50).

full story ...

Strength training: OK for kids when done correctly

From MayoClinic.com
Special to CNN.com

The young athlete in your family is disciplined and devoted, squeezing in practice whenever he or she can. Now your child wants to start strength training. You've heard coaches and other parents talk about strength training, but you wonder — is strength training really good for a child?

The answer is yes. Strength training exercises that are supervised, safe and age-appropriate offer many bonuses to young athletes.

The American Academy of Pediatrics, the American College of Sports Medicine, and the National Strength and Conditioning Association all support strength training for kids — if it's done properly. Today's children are increasingly overweight and out of shape. Strength training can help put them on the lifetime path to better health and fitness.

Strength training, not weightlifting

Strength training for kids — not to be confused with weightlifting, bodybuilding or powerlifting — is a carefully designed program of exercises to increase muscle strength and endurance. Weightlifting, bodybuilding and powerlifting are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than other athletes. This can put too much strain on young muscles, tendons and growth plates, especially when proper technique is sacrificed in favor of lifting larger amounts of weight.

Strength training for kids, however, isn't about lifting the heaviest weight possible. Instead, the focus is on lighter weights and controlled movements, with a special emphasis on proper technique and safety.

Your child can build muscle strength using:

• Free weights
• Weight machines
• Resistance bands
• His or her own body weight

Benefits for young athletes

Strength training for kids has gotten a bad reputation over the years. Lifting weights, for example, was once thought to damage young growth plates — areas of cartilage that have not yet turned to bone. Experts now realize that with good technique and the right amount of resistance, young athletes can avoid growth plate injuries. Strengthening exercises, with proper training and supervision, provide many benefits to a young athlete.

Supervised strength training that emphasizes proper technique:

• Increases your child's muscle strength and endurance
• Protects your child's muscles and joints from injury
• Helps improve performance in a particular sport

Your child may gain other health benefits from strength training, too. These include:

• Better heart and lung function
• A healthy body composition
• Stronger bones
• Lower blood cholesterol levels
• A good fitness habit that lasts a lifetime

Some studies suggest that improved self-esteem and a decreased chance of depression also are upshots of strength training. Your child may get a feel-good boost after improving his or her performance.

Who benefits most?

Strength training benefits older preteens more than younger kids. At the age of 5 to 6, kids should be focusing on body awareness and body control, balance, running, jumping and throwing.

Strength training also helps those kids who have a focused interest in a particular sport. For example, a figure skater or dancer who has a goal of jumping higher can improve with strength training. Football players, soccer players — just about all young athletes — can enhance their performance with a strength training program.

Because technique and proper form are so important, don't let your child begin strength training until he or she is mature enough to accept directions. A good rule of thumb is if your child is old enough to participate in organized sports, such as hockey, soccer or gymnastics, he or she is ready for some form of strength training.

Guidelines for youth strength training

The right strength training program for your child isn't just a scaled-down version of what an adult would do. Many adult programs focus on fewer repetitions and heavier weights. A youth strength training program needs to focus on:

• Correct technique
• Smooth, controlled motions
• Less resistance and many repetitions

Your child's coach can tailor a strength training program for your child according to your child's age, size, skills and sports interests. The general principles of youth strength training are:

• Provide instruction. Show your child how to perform strength training exercises using controlled breathing and proper form. You might ask a trained professional to demonstrate. If you enroll your child in a class, make sure there's at least one instructor for every 10 students to ensure that your child receives proper instruction.
• Supervise. Adult supervision is important to reinforce safety and good technique. For instance, if your child lifts weights to strength train, a spotter — someone who stands ready to grab the weights — can step in if the weight becomes too heavy. As a parent, you can get involved in strength training, too. You can supervise your child and serve as a positive reinforcement for healthy lifestyle habits.
• Warm up; cool down. Have your child begin each workout with 5 to 10 minutes of a warm-up activity, such as walking, jogging in place or jumping rope. This makes muscles warm and ready for action, all the while minimizing the risk of injury. End each workout with a cool down, including some light stretching.
• Think light weights, controlled repetitions. One set of 12 to 20 repetitions at a lighter weight is all it takes. Kids don't need weights specially sized for them. They can safely lift adult-size weights as long as the weight isn't too heavy. The resistance doesn't have to come from weights, either. Resistance tubing can be just as effective — especially for younger kids.
• Rest between workouts. Establish a rest period of at least a day between strength training workouts. Two or three sessions per week are plenty.
• Track progress. Teach your child how to fill out a chart of which exercises, how many repetitions, and what weights or resistance he or she uses during a workout. It will be helpful in monitoring progress.
• Add weight gradually. Only when your child masters proper form should you add weight. If your child can't do 10 repetitions at a certain weight, it's too heavy.
• Keep it fun. Vary the routine often. Kids are more likely to stick with strength training if they don't get bored by it.

Results won't come overnight. But over time, you and your child will notice a difference in your child's muscle strength and endurance.

A healthy habit for a lifetime

If your child shows an interest in strength training, know that it can be a safe and effective activity. Along with aerobic exercise, stretching, and balance and stability, strength training is one part of a well-rounded fitness program.

Encourage physical activity in your child — it's a key step to becoming a healthy adult.

full story ...

Tumour growth block hopes raised

Cancer cells divide in uncontrolled and rapid fashion

Scientists have discovered a key part of the chemistry which makes cancer cells so dangerous.

They believe it could now be possible to tamper with the mechanism - and stop tumour growth in its tracks.

Harvard Medical School identified an enzyme which enables cancer cells to consume the huge quantities of glucose they need to fuel uncontrolled growth.

Writing in Nature, they describe how starving cancer cells of the enzyme curbed their growth.

We don't yet know whether these findings can be applied to human cancers outside the lab Dr Joanna Peak Cancer Research UK

The key enzyme, pyruvate kinase, comes in two forms, but the Harvard team found that only one - the PKM2 form - enables cancer cells to consume glucose at an accelerated rate.

When they forced cancer cells to switch to other form of pyruvate kinase in the lab by knocking out production of PKM2, their growth was curbed.

When the cells were injected into mice, they were much less able to produce tumours.

Warburg effect

The fact that proliferating cancer are able to consume glucose at a much higher rate than normal cells was first discovered by the German Nobel prize-winning chemist Otto Warburg more than 75 years ago.

He also showed that the amount of glucose the cells needed to keep their vital signs ticking over was minimal, allowing them grow and divide at the prodigious rate usually associated with foetal cells.

Warburg's discoveries are still used today to detect spreading cancers.

However, until now the chemistry behind the "Warburg Effect" has not been well understood.

The researchers said the exact chemistry behind glucose metabolism probably varied between types of cancer.

However, lead researcher Professor Lewis Cantley said: "Because PKM2 is found in all of the cancer cells that we have examined, because it is not found in most normal adult tissues, and because it is critical for tumour formation, this form of pyruvate kinase is a possible target for cancer therapy."

Dr Joanna Peak, of the charity Cancer Research UK, said: "We don't yet know whether these findings can be applied to human cancers outside the lab, so more research is needed before we can consider developing cancer treatments that target this process."

However, Dr Peak said a drug called DCA which is thought to act on the relevant pathway was currently undergoing tests.
source from www.bbc.com

full story ...

Sinus bug antibiotics 'no good'

Sinusitis can be very painful

Doctors should cut down on antibiotic prescriptions for a common infection because the drugs do not work, researchers say.

Around 90% of people with sinusitis in the UK are prescribed antibiotics.

But an analysis of nine trials published in The Lancet shows the drugs make no difference even if the patient has been ill for more than seven days.

Sinusitis is very common - often occurring after colds or flu - with 1-5% of adults diagnosed every year.

The infection of the sinuses - small air pockets inside the cheekbones and forehead - causes a high temperature, pain and tenderness in the face and forehead, and a blocked or runny nose.

Antibiotics really don't look as if they work Dr Ian Williamson

Several guidelines advise doctors to prescribe antibiotics only when the patient has been ill for seven to 10 days.

It has been thought that this length of illness may indicate a bacterial rather than viral infection which would be susceptible to antibiotics.

Not justified

The latest research, which looked at how long 2,600 patients were ill before they received treatment, found time of illness is not a good indicator of whether antibiotics will be effective.

Because of side-effects, costs, and the risk of resistance, antibiotics are not justified even if patients have been ill for longer than a week, the researchers concluded.

The figures showed 15 patients would need to be treated before one would be cured with antibiotics.

Study leader, Dr Jim Young, from the Basel Institute for Clinical Epidemiology in Switzerland, said: "If a patient comes to the GP and says they have had the complaint for seven to 10 days that's not a good enough reason for giving them the antibiotic."

He added it would be reasonable for GPs to advise patients to come back if symptoms got worse or went on for another week.

The National Institute for Clinical and health Excellence (NICE) published draft guidance this week advising GPs not to prescribe antibiotics or issue delayed prescriptions which patients can use if they do not get better.

Co-author, Dr Ian Williamson, a GP in Southampton and researcher at Southampton University, said sinusitis was a horrible condition and people expected to get antibiotics from their GP to help them.

"Antibiotics really don't look as if they work.

"We have found that antibiotics aren't effective for sore throats and ear infections but sinusitis, which is similar, is the one that people are slightly more die hard about."

Professor Steve Field, chair of the Royal College of GPs, said doctors had been working hard to reduce antibiotic use for sinusitis in recent years but there was probably still too many prescribed.

"This gives reassurance to GPs that even if patients have specific symptoms, it's unlikely antibiotics are going to make a dramatic difference."

He those suffering from the infection to relieve symptoms with steam, paracetamol and rest.

"You don't need to see the GP unless you've been ill for a week."

source from www.bbc.com

full story ...

7 qualities you need to be a great parent to a preschooler

Parenting.com

What's it really take to parent a preschooler? It's pretty simple, once you realize what kids this age can and can't do (and what sets them off and what keeps them happy!). Here are seven qualities that make it much easier to manage all that, and why they're so crucial when you've got an independent-minded, boundary-testing picky eater on your hands.

Resolve
art.child.hand.jpg

Preschoolers place great importance on authority figures: teachers, doctors, parents.

We've all heard about the terrible twos. But nobody talks about the tantrum-throwing threes or the ferocious fours. So lots of parents are surprised when their preschooler hurls himself on the floor, screaming, after not getting a coloring book at the supermarket.

Preschoolers, like toddlers, can fall apart when they're tired, hungry, or overwhelmed. We assume that because they have stronger language and reasoning skills, they'll have better control over themselves. But sometimes, they have a harder time settling down (bedtime, for example) because they think they're missing out... on something. Fortunately, kids this age place great importance on figures of authority: teachers, doctors, and you. Use this to your advantage to set clear, firm rules, says Errika Lynch, a preschool teacher and mom of two in Groton, Massachusetts. Like any tough leader, you can't get too mired down in details. That means no negotiation over bedtime. Being steadfast and concise is key, so they know what's expected.

Forethought

When he's 2 or so, your formerly voracious eater may become so picky you'll worry he's malnourished (who can live off PB&J alone?). Experts say you're dealing with a power struggle and a plea for independence, both playing out at the dinner table. Suddenly, kids realize they can exert total, maddening control by refusing to eat what's in front of them. So you need to think ahead in the kitchen - but that doesn't mean making multiple meals or giving in to their demands. It does mean having a few good choices for everyone, and leaving it at that. "Children will not willingly starve themselves," says Nori Hudson, a nutrition consultant based in Berkeley, California. Parenting.com: How to be a great mom to a toddler

If your child's not getting the entire nutritional food pyramid every day, don't worry. He'll probably have all his nutritional needs met over the course of a week. So watch what he eats and plan accordingly: If he goes for peas one day, offer him cheese or yogurt the next. Another tactic is to get your preschooler involved before dinnertime. Ask him to help you mix the mac and cheese so he feels like he's in control. Or at the market, let him pick out a fruit that he finds interesting-looking. "It's never too early to let kids experience a variety of textures, tastes, and colors," says Hudson. "Eventually they'll grow out of the pickiness."

A sense of fantasy
Don't Miss

* Parenting.com: Everything parents need
* Parenting.com: Winterproof your baby

Actors have nothing on preschoolers -- or their moms. On any given day, your child will be a baby elephant, a monster alien, or a fairy ballerina. And you get to play along. "Imagination is critical for their development," says Claire Lerner, director of parenting resources at Zero to Three, a Washington, D.C.--based children's advocacy group. Preschoolers stretch their language skills as they describe complex story plots for you to follow. They hone their logic ("This happened, so this happened, and then this...") and develop social skills playing imaginatively with their peers -- describing how to build the fort, for example, and cooperating to make it happen. "Your role is to become a facilitator," says Lerner. "Be careful not to take over their story. The more they do, the better." Offer her ideas, like "Oh, no, there's an alligator! What are we going to do now?" Playing dress-up? Encourage her to make props out of ordinary stuff around the house (a bowl can make a very nice crown). Just remember you're the supporting actor in this play. Let her direct for now. Parenting.com: Nurturing creativity

Stoicism

One of the hardest things to do as a parent is to let your child walk alone into the scary world of jungle gyms and new people. But preschool beckons, even for just a few hours a day. "I've hugged more crying parents than I have children on the first day of school," says Allyssa Lamb, a veteran preschool teacher in Berkeley. To quell your queasiness, make sure you feel good about the person you're leaving your child with, and focus on what your child will gain from school. It gives her rules for every task, which kids this age thrive on. It makes her feel proud and independent that she can eat her own snack and throw away her own garbage.

It enables her to be away from you for a while, trust her own decisions, and, hey, have some fun. Preschool can also accomplish a lot of the stuff you're still working on, like ridding your child of her pacifier or lovey. "I couldn't get my daughter to stop using her Binky, put her shoes on by herself, or sleep by herself," says Tressy Pelonis, a mom of 2 ½-year-old Allison, in Long Beach, California. "Since she started preschool, she's like a different kid!" If your child has a hard time adjusting to her new routine, comfort her but don't indulge her fears by letting her stay home or lingering at dropoff. Keep a stiff upper lip and remind her that she's a big kid. Remember, you can cry on your spouse's shoulder when she's not around.

Nonchalance

Preschoolers know the power of words. From repeating "poop" in between uncontrollable fits of laughter to uttering the most chilling words in the English language -- "I hate you" -- your 3-year-old is beginning to understand that certain language elicits dramatic reactions. That's why it's important not to overreact to potty humor or take hurtful proclamations personally. "It's another form of testing, to see how far they can go," says Lynch. Now that kids have moved on from diapers and think about potty issues more, they sense that these topics are taboo. And taboo = hysterical. The best way to deal? Act like an English monarch, with a blasé, "I am not amused" face. The more you react -- positively or negatively -- the more you reinforce the behavior. Explain that while he can engage in a little bit of toilet humor at home, it's not OK at preschool, a friend's house, or anywhere else in public. Or divert him with a nice clean joke ("What did five say to six? Seven ate nine!").

When it comes to mean words, use the same approach. Kristy Hill's 3-year-old told her to leave the room because he didn't like her. The Keller, Texas, mom says it was hard not to feel upset, but she managed to keep calm and said, "Oh, that's sad because I love you very much." Overreacting will only let your child know that this is a good way to get your attention. As with potty humor, nonchalance is key -- but you do need to make it clear (later, when he's calmer) that language intended only to hurt people is never OK. Parenting.com: How to be a great mom to a baby

Dexterity

During preschool, kids' motor skills and hand-eye coordination really take off: Witness the one-foot hop and the buttoning of shirts. Your child learns by trying these things out - repeatedly - and it helps immeasurably to be able to see someone as skilled as yourself doing them, too. So crack your knuckles, stretch your calves, and get ready to hop, button, and more.
Health Library

* MayoClinic.com: Children's Health

A slightly less tiring way to help your child's development is with crafts. Playing with clay or stringing beads is a great way to build up the small muscles in his hands and hone his hand-eye coordination. You can also ask him to do housework with you. He can stir cake mix, plant flowers, or sort laundry by color -- he'll be improving his coordination and having fun. When my son Jack was 3, I gave him a little squirt bottle filled with water and he would "clean" stuff around the house. "This age group lives to help, because they get attention and the praise makes them feel good," says Lynch. "They feel like they've accomplished something, like they're grown-ups."

Empathy

It's not all about rules and schedules with preschoolers. As much as your child thrives on knowing what to expect, she's also just a little kid. It's hard growing up: There's potty training, a big-kid bed, maybe a new sibling. You try three (or more!) major life changes in one year. That's why it's important to show your child you feel her pain, too. It could mean a hug and a new do when she flips over her hair being braided "all wrong." Or it might mean just understanding that it's tiring to spend a long day at preschool, remembering the rules, getting along with other kids, and generally keeping herself together. Help her decompress with a snack and a chat, and don't rush into chores or errands. Your empathy will not only keep the both of you calmer, it's also a quality well worth modeling. And if you'd be proud to see your child mimic the things you do, then you can definitely call yourself a great mom.
source from www.cnn.com

full story ...