FitSugar

The Latest on Soy For the Ladies

Zelana Montminy — Thu, 01 Sep 2011 11:41:58 PDT

If all the mixed messages about soy products have you confused, you're not alone. Recent studies have certainly found mixed evidence on the benefits. I've been hearing mostly about soy's effect on heart disease and breast cancer, so here's the latest research on the topic.

Heart Disease
A recent comprehensive update of soy research by the American Heart Association's nutrition committee found that soy protein does not have as much of an effect on cholesterol as previously thought. The benefit for the heart is not due to a direct relationship to reduced cholesterol but rather because soy products are generally used as a substitute for unhealthy choices and also because they are low fat yet high in fiber, vitamins, and minerals.

Breast Cancer
Soy products contain a wide range of compounds including isoflavones, which can act as antioxidants, but also function as phytoestrogens. Phytoestrogens are chemicals that plants make that are similar to human estrogen, and many of us have read that these phytoestrogens have been linked to breast cancer. In some cases these phytoestrogens may be able to mimic estrogen in the body or block the action of estrogen. Phytoestrogens acting as estrogen could possibly affect cell communication, prevent the formation of tumors, or change the way DNA is processed in cell multiplication.

For more on the relationship between soy and breast cancer, keep reading.

DrSugar Answers: How Can You Protect Your Heart Health?

DrSugar — Tue, 05 Apr 2011 11:08:29 PDT

DrSugar is in the house! This week she's answering questions about cardiovascular health for women.

Dear DrSugar,
I hear stats about heart health all the time, but don't know what I should be doing to stay on the right track. What should women in their 20s and 30s do to protect their hearts? Thanks!
- Hoping to stay heart-healthy

Heart disease has historically been viewed as a man's disease, and thus, prevention and awareness of heart disease in women was not always at the forefront. However, heart disease prevention in women is extremely important since cardiovascular disease is the leading cause of death in women (and men) in the United States. Let's review the precautionary advice.

Even Vegans Aren't Immune to Heart Disease

Jenny Sugar — Tue, 08 Feb 2011 11:50:30 PST

Being that February is heart health month, it's a good time to review how to keep your ticker ticking properly. Ditching artery-clogging meat and dairy products, which increase risk for heart disease, sounds like a step in the right direction, but unfortunately going vegan like Alicia Silverstone doesn't automatically put you on the safe list. According to research, vegans may not be getting enough iron, zinc, vitamin B12, and omega-3 fatty acids from their diets, which are all essential for a healthy cardiovascular system.

On the plus side, vegans do tend to have lower BMIs (body mass index) and cholesterol levels. But to do their hearts good, vegans need to make sure to get their fill of the heart-healthy essential vitamins and nutrients mostly found in meat and dairy products. Learn where to find those nutrients in a plant-based diet.

Your Sweet Tooth Could Hurt Your Heart

FitSugar — Wed, 21 Apr 2010 13:30:42 PDT

Put that lollipop, cupcake, or chocolate-covered whatever down! I have some bad news for those of you born with a major sweet tooth. Aside from the fact that eating too much sugar leads to bigger sized jeans and more trips to the dentist, here's another con to add to the list associated with eating sugar - an increased risk of heart disease. A recent study found that those who ate an average of 46 teaspoons of added sugar each day suffered from higher risk factors that cause heart disease such as higher triglycerides and lower levels of HDL (good) cholesterol.

With so many beverages and prepared foods containing added sugars, Americans are eating way more of the white stuff than they used to. According to the American Heart Association, eating too much is contributing to a plethora of health issues including obesity, type 2 diabetes, high blood pressure, heart disease, and stroke. Women are urged to cut back and consume no more than 100 calories of added processed sugar each day, which is equal to six teaspoons (25 grams). Do you think you exceed this amount?

High Blood Pressure, a Hidden Killer

FitSugar — Wed, 24 Feb 2010 07:00:11 PST

With American Heart Month coming to an end, I'd like to urge you to get your blood pressure checked. According to a new report from the Institute of Medicine, hypertension - aka high blood pressure - is becoming a neglected disease. When the doctor slips the Velcro cuff on and off of our arm, it's easy to zone out, but consider this: one in three American adults has hypertension and one in six will die from hypertension-related complications like a stroke or heart disease.

Although the exact cause of high blood pressure is unknown, there are many contributing factors to the condition. Here are a few things you can do to avoid becoming part of the deadly statistic.

Lay off the salt. Ninety percent of American adults consume more than the RDA of sodium of one teaspoon per day. Not entirely shocking when you consider the salt content in most processed or restaurant-made foods is through the roof. To keep your salt intake in check, make an effort to check the sodium content of the foods you buy at the grocery store, ask that your food be prepared with less salt when dining out, and go homemade whenever you can.
Relax. Stress is a contributing factor to high blood pressure. Make sure you have a way to decompress from all of life's little knots that can get tied up in you. Exercise, massage, sex, getting enough sleep, and meditation are great starts to a calmer you.

To find out four other ways you can prevent high blood pressure,

Control your vices. If you're smoking, quit. If you're a drinker, keep it to one drink a day. Smoking and hitting the bottle too often are associated with a wave of health problems - hypertension is just one of them.
Get moving. Research has found that individuals who are overweight are prone to hypertension. But just because you're thin, doesn't mean you're off the hook - sedentary individuals are also are prime candidates for the condition. Whatever your weight, make sure you're physically active.
Eat the right thing. Certain foods like whole grains, potassium-rich foods, and fat-free milk products have all been linked to reducing the risk of hypertension.
Get checked out. As I mentioned in the beginning, it's important to regularly get your blood pressure checked. If you don't have insurance or can't afford a doctor's visit, many supermarkets, fire stations, and pharmacies have blood pressure monitors that you can use for a nominal fee. Normal blood pressure is 120/80 (systolic/diastolic) or less. When both numbers start to go way up, you've got high blood pressure.

Was That a Heart Attack or Am I Just Tired?

FitSugar — Thu, 11 Feb 2010 12:00:35 PST

I was shocked when I first heard that heart disease is the leading cause of death amongst women. It's not something many people talk about, at least not in the same way as breast cancer or obesity. Since I associate heart attacks more with men, I wasn't too surprised to hear that a lot of other women are misinformed too.

A study found that almost half of 2,300 women surveyed wouldn't call 911 if they were having a heart attack, primarily because they couldn't identify the symptoms. Most women didn't know that heart disease is also the leading cause of death amongst their gender.

The American Heart Association (AHA) conducted the study as a way to determine how to educate the public about heart disease. Researchers say that the messages provided by the media about heart disease are often confusing - the AHA's goal is to raise awareness by delivering the facts in a straightforward and simple way.

Ladies, it's American Heart Month, meaning there's no better time to learn the warning signs that you may be experiencing a heart attack. Here are the symptoms WebMD advises we look for. Please call 911 if you think you or someone you know is experiencing an attack.

Discomfort, pressure, heaviness, or pain in the chest, arm, or below the breastbone
Discomfort radiating to the back, jaw, throat, or arm
Fullness, indigestion, or choking feeling (may feel like heartburn)
Sweating, nausea, vomiting, or dizziness
Extreme fatigue, weakness, anxiety, or shortness of breath
Rapid or irregular heartbeats

A Heart-Happy Quiz

FitSugar — Tue, 02 Feb 2010 07:00:55 PST

It's February and I'm seeing red! I can't wait to celebrate Valentine's Day in the snow where I'll be shredding all weekend long - err, trying to not fall, that is. Since this month is all about hearts, let's see how well you know yours.

Take the Quiz

Are You Eating Too Much Cholesterol?

FitSugar — Tue, 04 Aug 2009 09:00:30 PDT

I was vegan for a short time in college, and was shocked when I had my cholesterol tested and found it was high. I wasn't even eating cholesterol! The thing is, your liver makes cholesterol and it's actually essential for your body to function normally. Cholesterol is also found in food and appropriately called dietary cholesterol. Since your body produces enough, you don't need to worry about getting any from diet. What you do need to worry about is getting too much.

A healthy person with healthy cholesterol levels can safely consume 300 milligrams a day. If your levels are high, aim for less than 200 mg a day. Are you eating too much? Find out how much cholesterol is in your favorite foods when you

Extreme Obesity As Bad As a Lifetime of Smoking

FitSugar — Wed, 18 Mar 2009 11:00:00 PDT

We typically think of smoking as the baddest of all bad habits, but a new study suggests that extreme obesity could be just as unhealthy. In fact, being extremely obese - that is, 100 or more pounds over your healthy weight - could take as many as 10 years off your life. These revelations come out of a new analysis based on studies of more than 900,000 people, mostly from the US and Western Europe, and will be published in an upcoming issue of The Lancet. Researcher Richard Peto of Oxford University equates the danger of extreme obesity to lifelong smoking; it can lead to high blood pressure, heart disease, and stroke.

Even people not considered extremely obese are at risk. "Obese" indicates a BMI of 30 or greater, and an estimated one-third of US residents fit into this category. For those people who are about 40 or more pounds overweight, life expectancy could be shortened by as many as three years. In overweight people, every five-point increase in BMI can increase the risk of early death by 30 percent.

Source

Heart Disease No Longer the World's Leading Killer?

FitSugar — Wed, 10 Dec 2008 16:00:31 PST

Heart disease has been king of the killers for some time, but new research from the World Health Organization shows the disease will likely be dethroned by another leading killer during the next couple decades. Cancer is projected to increase by 1 percent each year, and the WHO expects that 27 million new cancer cases will be introduced to the world by 2030.

The emerging economies of China, Russia, and India are of particular concern because of the large population in those countries that smokes. According to John R. Seffrin, CEO pf the American Cancer Society, tobacco was responsible for 100 million people deaths worldwide in the last century and could at this rate kill a billion in the 21st century. Those numbers are truly scary! Additionally, cancer is on the rise in Western countries because of high-fat diets and sedentary lifestyles, while Asian countries are seeing more cases of breast cancer and more women African countries are suffering from cervical cancer.

Has anyone in your life been affected by some type of cancer?

Source

Food	Cholesterol (mg)
1 Hard-Boiled Egg	212
1 cup Skim Milk	5
1 cup Lowfat Milk (1%)	15
1 cup Lowfat Milk (2%)	20
1 cup Whole Milk	34
1 oz. Cheddar Cheese (1 slice)	29
1/4 cup Shredded Mozzarella Cheese	20
2 tbsp. Cream Cheese	26
2 tbsp. Butter	61
5.3 oz. Fage Total Classic Greek Yogurt	35
5.3 oz. Fage Total With Honey	20
6 oz. Chobani No-Fat Vanilla Greek Yogurt	0
6 oz. Stonyfield farms Organic Low-Fat Vanilla Yogurt	7
1/3 Pound Hamburger Patty	90
5 inch Hot Dog	24
4 oz. Filet Mignon	75
4 oz. Organic Boneless, Skinless Chicken Breast	70
4 oz. Tilapia	55
3 oz. Salmon	85
2 tbsp. Mayonnaise	8
3 oz. Sour Cream	11
1/2 cup Chocolate Ice Cream	120
1/2 cup Chocolate Ice Cream	115
9 Hershey's Dark Chocolate Kisses	5