SELF

DietsInReview had an opportunity to talk with SELF Features Director, Sara Austin about the survey. You can listen to the interview to hear Sara discuss the relevance of these results and how irrespective of whether you live in Indianapolis or Bethesda, we can all find ways to improve our health.

Looking at facts like the highest rates of diabetes, number of fast-food outlets, access to health clubs, number of STDs, and rates of asthma, the November 2009 issue, which hit newsstands on October 20, looked at 100 U.S. metropolitan areas and analyzed more than 8,000 bits of data to determine each city’s level of healthy living.

SELF magazine’s list of the best and worst cities to live are as follows:

Top five Best Places for Women (2009):

1. Burlington, VT
2. Bethesda, MD
3. Portland, ME
4. Cambridge, MA
5. San Francisco, CA

 Unhealthiest Places for Women (2009):

1. Tulsa, OK
2. Detroit, MI
3. Oklahoma City, OK
4. Indianapolis, IN
5. Toledo, OH

And if you find that your city made the worst list, fret not: The November issue of SELF talked to healthy women in the lowest ranking cities to learn how they manage to keep the weight off, fit in exercise and eat well. Think healthy potluck dinners in lieu of dining out, food co-ops over fast-food meals and a walk-and-talk with friends rather happy hour and fried mozzarella sticks.

You can learn more tips and read the complete article by picking up a copy of SELF.

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Self Magazine’s Healthiest and Unhealthiest Cities

A recently released study proves that moderate female drinkers, those who imbibe more than 45 drinks a month (which seems like a lot of drinking, although it really only averages out to just shy of 1.5 glasses of wine a night) exercised 14 more minutes per week on average than those light drinkers who drank one to 14 drinks in the month. These women also reported exercising on average 20 minutes more than those who abstained from alcohol altogether. Also, drinkers of both sexes were 10 percent more likely than their sober peers to exercise vigorously in any given week.

Even more interesting, those who don’t drink alcohol and don’t exercise have a 30-49% increased risk of heart disease than those who either drink, exercise or both. I wonder what the correlation might be? After all, I’d assume that people with heavy exercise habits would also have a clean record of healthy living. It seems counter intuitive to spend hours at the gym and then kill the effort with alcohol intake. It could be that those who drink feel a need to burn off the extra calories, or maybe a person might chose to exercise just so they can drink a bit more.

It could be that those with an aggressive exercise habit are thrill seekers and the alcohol helps to fill that need. It could be the “runner’s high” that many report feeling with exercise, and the feelings you get when you drink are similar. Or it could just be coincidence – but it surely does make for an interesting topic, doesn’t it?

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Moderate Alcohol Consumption Yields Increased Exercise

It’s time for DietsInReview.com’s second annual Blogs Against Breast Cancer donation drive. During the month of October, Breast Cancer Awareness Month, if you publish this “My Blog Cares” button on your blog or Web site, we’ll donate $5 to the National Breast Cancer Foundation in honor of your site.

To participate follow these three steps:

1. Copy this code
   

   <a title="Health News" href="http://www.dietsinreview.com/diet_column/">
   <img src="http://www.dietsinreview.com/images/breast-cancer-donation.gif" alt="breast cancer donation" border="0"/></a>

2. Place the HTML on your blog or Web site
3. Contact us here with a link to where your My Blog Cares button is placed

It’s an easy way to show your readers that you care about this important women’s health issue, one that stands to impact one in eight women in the U.S.

Start taking steps to prevent breast cancer in yourself by incorporating positive nutrition and fitness practices in your life:

• Breast Cancer Survivors Benefit from Weight Lifting
• Yoga Eases Pain of Breast Cancer
• 5 Things You Must Know About Breast Cancer Prevention, but Probably Don’t
• Alcohol Increases Risk of Breast Cancer in Women
• 7 Healthy Strategies for Fighting Breast Cancer

DietsInReview.com will make a donation of $5 for each Web site or blog that publishes the “My Blog Cares” badge between October 1, 2009 and October 31, 2009, up to $500. Site owners must email us to notify of the badge placement. This donation will be made to the National Breast Cancer Foundation.

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Blogs Against Breast Cancer 2009

Dr. Carolyn A. McCarty of Seattle Children’s Research Institute and her colleagues conducted the first study to look at how theses three problems relate to each other over years in the life of young adults.

They also found that almost half of the women and the men suffered from at least one of the problems between the ages of 21 and 30. The study was very extensive, as it has been following its subjects since 1985 (they were in the fifth grade at the time).

Looking at men compared to women, at 21-years old, eight percent of women and 12 percent of men had at least two of the three problems. As they got older, having multiple problems became more common, but less so for the men.

Here’s a look at how the unhealthy descent worked for the women in the study:

• Women who were depressed at 27-years old were more than three times as likely to abuse alcohol at age 30
• Women who had alcohol abuse problems at 24-years old were nearly four times as likely to be obese at age 27
• Being obese at 27-years old more than doubled the risk of depression at age 30
• Being in a lower-income bracket was an equal opportunity criteria, as both men and women were at greater risk of depression and obesity

Yale psychologist Dr. Susan Nolen-Hoeksma referred to the three problems as a “toxic triangle” of “eating, drinking and over thinking.”

(via: Yahoo)

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Obesity, Alcohol, Depression: Toxic Combo for Women

After five years as America’s doctor on Oprah, America’s favorite (and cutest) medical practitioner is going to launch The Dr. Oz Show on September 14, where the subject is all about YOU: and your health.

From how to breathe correctly in yoga to noshing on the best foods for your brain to learning what kinds of mildew and bacteria live in your kitchen sponge, Dr. Oz is poised to bring you the latest health information with his trademark charisma, charm and honesty. None of your health questions are too personal for Dr. Oz and he goes to great lengths to make sure that you feel safe in asking them and are informed after his response.

The style of The Dr. Oz Show will be just like him: Full of energy and surprises. Be prepared to learn yoga from experts in the audience, or have your door knocked on as Dr. Oz reaches out to households all across the country to help them improve their lives. The show will also feature an “Ask Dr. Oz” section in which he’ll field questions about everything from money and breast cancer to sexual health and relationships.

Check your local listings to find out which network will carry The Dr. Oz Show in your city. You can also watch complete episodes on The Dr. Oz Show website.

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The Dr. Oz Show Premieres September 14

But one healthy behavior that breast cancer survivors have been discouraged to partake in is weight lifting, for it is believed that using weights and exercise machines induces swelling and pain around the breast tissue, particularly for those women who have a higher risk for lymphedema, or swollen and painful fluid-filled nodes that occur on the arms or on the hands. Women prone to lymphedema are often discouraged from lifting children, playing tennis or golf, or carrying a heavy bag. But according to a new study in the New England Journal of Medicine, these warnings from doctors may start to quiet down.

Women who participated in weight training sessions following breast cancer treatment had fewer symptoms of lymphedema and greater overall muscle strength. In addition, not only did strength increase, but also range of mobility and self-confidence in a number of the women in the study.

This study illustrates not just the wide-reaching benefits of strength training exercises, but it also shows us how our conventionally-held beliefs about certain areas of health may need to be reexamined. But thanks to well-controlled and boundary-pushing research endeavors like this one, as new data sheds light onto different outcomes, theories change and so do our health behaviors.

Lead researcher of the study, Kathryn Schmitz, an exercise scientist at the University of Pennsylvania, suggested that breast cancer survivors should not rush from the hospital to the gym, but rather they should start out slow and work with a certified personal trainer so that techniques are learned properly and gradually.

If you are a breast cancer survivor, it is important to speak with your doctor first before starting your own weight-training program.

Here is the complete research study from the New England Journal of Medicine.

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Breast Cancer Survivors Benefit from Weight Lifting

We also did not forget about the new dads, inviting a couple of fathers who’ve battled the “daddy baby bulge” to share their experiences and how they’re overcoming the sympathy weight they gained alongside their wives.

Here you’ll find each of the posts from our Healthy Pregnancy series. We thank each of the contributors who made this series possible, and hope you’ll find this to be valuable information.

Getting Ready to Shed that Baby Weight This mom-to-be talks about her successful weight loss, only to turn around and plan another pregnancy. Learn how she plans to take it right back off. Susan Wenner Jackson from Mr. and Mrs. Get Fit

5 Pregnancy Diet Tips from Jillian Michaels and 4 Pregnancy Fitness Tips from Jillian Michaels The no-nonsense Biggest Loser trainer breaks down pregnancy diet and fitness needs with simple and approachable ways. Jillian Michaels

What Pregnant Moms Need to Know about Gestational Diabetes From personal experience, Jill Knapp shares three simple ways in which pregnant women can prevent gestational diabetes. Jill Knapp from Get Up and Get Moving

Pros and Cons of Pilates During Pregnancy with Alana Reed This Pilates expert talks about the many benefits pregnant women can enjoy by practicing this gentle fitness program. Alana Reed

Obesity Increases Chances of Infertility The author of several books related to infertility discusses the relationship between higher BMIs and reduced fertility in both men and women. Evelina Sterling from My Fertility Plan

Setting Goals to Lose the Daddy Bulge One of the dads who admits he “would eat for two as my wife was” talks about the goal that’s helping him slim down. Jason from SnaggedMag

Dads, Battle the Baby Bulge During Your Partner’s Pregnancy This father of twins, with one on the way, shared all of his wife’s fast-food cravings the first time and watched his weight rise. This time, he’s letting his wife have the cravings and he’s focused on his health. Clint Springer

New Mom Tips for Shedding the Baby Weight This mom stopped making excuses and got busy losing weight, 20 pounds in four months to be exact. Find out her real-life tips that work for losing baby weight. Christina from A Mommy Story

Omega-3 Can Prevent Postpartum Depression and 5 Ways to Overcome Postpartum Depression Our resident mental health professional discusses the benefits of Omega-3 fatty acids for postpartum prevention, as well as simple steps you can take for preventing and managing the depression. Brooke Randolph of DietsInReview.com

8 Tips for Post-Pregnancy Weight Loss from Moms This mom gathered advice from other new moms to share real-life tips that work when trying to drop those post-pregnancy pounds. Rebecca from Life With Boys

Be Grocery Shopping Savvy During Pregnancy From the IFIC comes advice for feeding your grocery-shopping induced cravings with something more nutritious that will fuel your pregnant body. Elizabeth Rahavi, R.D. from IFIC

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Healthy Pregnancy Week

Yesterday, I shared some interesting research that suggests that Omega-3 fatty acids may be your best defense against Postpartum Depression (PPD). As someone who does not eat seafood, I am guessing there are others like me who would like more options for preventing and overcoming PPD.

Exercise – Physical activity can play a big role in mental health and self-esteem. After pregnancy and childbirth, you may have difficulty recognizing your own body and may not like what you see. Most people suggest waiting six weeks after childbirth before starting exercise, and eight weeks if you had a cesarean section. If you are breastfeeding, you will likely feel more comfortable if you feed your baby before exercising. Exercise will help you lose the baby weight and feel more connected and in charge of your body. If you do not have someone to watch the baby while you are working out, find a gym with child care, workout at home during nap time, or take walks or runs with a stroller.

Rest – You have heard it before, but I will say it again: sleep when your baby is sleeping. Fatigue can increase depression and a myriad of other ailments. Even a newborn can require a lot of attention and energy. Make sure your physical energy supplies are full by getting as much rest as possible.

Eat well – Another way of building up physical energy reserves is to make sure that you are eating a healthy, balanced diet. If you are breastfeeding you will need extra calories to produce the milk needed for your baby’s nutrition. Eat small meals throughout the day to keep your energy up at all times. Avoid caffeine and alcohol, which can both increase feelings of depression and effect your child if breastfeeding.

Seek the Sun – Sunlight can have a positive effect on your mood. Get outside as much as possible. If it is not warm enough to be outside, keep the curtains open and soak up that vitamin D.

Seek support – Many moms can feel isolated; although they are with a baby almost constantly, newborns are not very interactive. Visit friends and family or have them visit you. Join a mommy group in your community like MOPS or online. You will find understanding, answers, and advice in such communities. If you need help, ask for it. Many family and friends will be happy to be involved and included, even if you’re just asking them to make a meal for you.

If these are not enough and you are still feeling not yourself, seek the support of a mental health professional who can help you through this transition.

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5 Ways to Overcome Postpartum Depression

Rebecca is a stay-at-home mom to four little boys and is committed to fitness and health. She blogs at Life With Boys where she shares her experiences as a mom, and her journey toward weight loss and fitness.

You’ve just had a baby and are in a hurry to lose the weight you gained while pregnant. Weight loss is challenging enough, and now it is compounded by exhaustion and excessive hunger. Don’t lose hope, here are tips from women who have been there and found a way to lose those extra pregnancy pounds.

• The unanimous suggestion was drinking water. It helps with milk production if you are breastfeeding, and it will boost your metabolism and decrease your appetite. Drink a large glass with meals, and when you sit down to feed your baby.    

• Tiffany in Virginia recommends keeping a photo of yourself at your goal weight. Visualizing the end result is excellent motivation.

• Make yourself a priority! Crisa in Texas lost her weight with her second child when she began going to the gym four days a week. She loved watching the news while on the elliptical machine or taking a class with a friend.

• Kathleen in Missouri and Sara in North Carolina say to keep healthy snacks easily accessible. Cut up celery, carrots, and cucumbers and store them in a container in the refrigerator so when the urge to snack hits you have a healthy option ready.

• Keep the junk out of the house. Annette in Nevada says “If there aren’t M&Ms in the cupboard, I’m not going to drag the kids to the store to buy them. I crave chocolate, so I just don’t keep it in the house.”

• Stave off hunger with protein and whole grains.

• Sneak in exercise. Rachel in Kansas did squats with her newborn while burping her. This was great for her legs and glutes, and helped the baby’s air bubbles come up.

• Don’t cut back too much. If you are breastfeeding, cutting too many calories could hurt your milk supply. Even if you aren’t, eating too few calories can actually slow your weight loss. As Crisa says, “everything in moderation.” Going to extremes can ultimately hinder your success.

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com. See other posts in the Guest Blog series.



If you would like to apply to be featured as a guest blogger, please contact us.

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8 Tips for Post-Pregnancy Weight Loss from Moms

Elizabeth B. Rahavi, R.D. specializes in providing science-based communications about nutrition, health and wellness. She has extensive knowledge in consumer understanding of nutrition and food safety and serves as the Associate Director, Wellness at the International Food Information Council (IFIC). Elizabeth is also an avid runner, chef, and yogi, and lives with her husband in Washington, D.C.

During pregnancy, it’s hard to turn a corner without running into someone offering advice. While useful, advice can often fall short, particularly when it comes to health and nutrition. Expecting mothers often ask, “What do these nutrients mean and how do I include them in my diet?” “I hear that folic acid is important, but how do I get it?” 

As a dietitian, I feel very at home in the grocery store, which is where advice gets put into action. Here are three quick tips that every mom-to-be needs to know when walking the aisles at the grocery store.

1. Great Grains. Carbohydrates are the most important source of energy, especially for pregnant women. To make the most of these energy powerhouses, look for ready-to-eat cereals and breads that contain “whole grains” or “whole” before the grain’s name.

*BONUS* Many of these foods also contain folic acid, which may reduce a woman’s risk of having a child with a brain or spinal cord defect.

2. The Case for Calcium. Calcium is a vital mineral to maintain healthy bones and teeth. Moms-to-be should consume enough calcium for themselves and their baby. While milk is an excellent source of calcium, some people have a difficult time tolerating it. The good news is that calcium can be found all over the grocery store, not just in the dairy case. Look for calcium-fortified orange juice and ready-to-eat cereals. Tofu, salmon, and leafy greens also provide a healthy dose.

3. Iron: It’s Not Just about the Gym. The body demands more iron during pregnancy due to its important role in developing blood cells. During this time a woman’s blood volume increases by fifty percent to account for the growing baby.  The produce and meat aisles are your best bet for finding iron in the grocery store. In the meat aisle, look for lean meat and poultry. In the produce section, green and leafy vegetables, such as spinach, kale, and collard greens are good sources. Vitamin C helps your body better absorb this necessary mineral.

How do you shop for health in the grocery store? Here are more tips on incorporating various foods for health into your diet and advice on healthy eating during pregnancy.

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com. See other posts in the Guest Blog series.

If you would like to apply to be featured as a guest blogger, please contact us.

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Be Grocery Shopping Savvy During Pregnancy