FDA Proposes New Limit for Arsenic in Apple Juice

By HealthDay Reporters
HealthDay Reporter FRIDAY, July 12 (HealthDay News) — A new limit on the level of arsenic allowed in apple juice was proposed Friday by the U.S. Food and Drug Administration.

The move comes after a year of pressure from consumer groups concerned about the contaminant’s effect on children.

The new standard would limit the amount of arsenic in apple juice to the same maximum level permitted in drinking water, 10 parts per billon, the agency said in a statement. Apple juice containing higher levels of arsenic could be removed from the market and companies could face legal action in those cases.

The FDA will accept comments on the new draft regulation for 60 days before making the new arsenic limit official.

Back in November, a study in Consumer Reports found many apple and grape juice samples were tainted with arsenic.

The researchers detected the chemical element at levels exceeding federal drinking-water standards in 10 percent of 88 juice samples tested. The samples involved five brands of juice sold in bottles, boxes or cans of concentrate.

“This is very disconcerting on several levels. Parents should be worried,” Dr. Peter Richel, chief of pediatrics at Northern Westchester Hospital in Mount Kisco, N.Y. , said at the time of the study’s release. “Hearing this should make parents say no to juice.”

Most of the arsenic detected was inorganic, meaning it’s known to cause bladder, lung and skin cancer. It can also up the risk of heart disease and type 2 diabetes, and some reports have stated that arsenic exposure can affect brain development in children.

Concerns about apple juice safety first arose last September when Dr. Mehmet Oz, host of “The Dr. Oz Show,” said that about one-third of apple juice samples he’d tested had arsenic levels exceeding 10 parts per billion.

The FDA’s own analysis of dozens of apple juice samples last year found that 95 percent were below the new limit. The agency has monitored arsenic in apple juice for decades and has long said the levels pose no threat to consumers, including small children.

“Overall, the supply of apple juice is very safe and does not represent a threat to public health,” FDA Commissioner Dr. Margaret Hamburg told the Associated Press on Friday. “We decided to put forward this proposed action level to give guidance to industry and to assure ongoing safety and quality.”

Arsenic is a cancer-causing chemical found in everything from soil to water to pesticides.

In 2008, the FDA set a “level of concern” for arsenic at 23 parts per billion in apple juice. However, agency officials played down the significance of the older figure this week, describing it as a “back of the envelope” calculation that was used to assess one juice shipment detained at the border, the AP reported.

“It was not a full blown, science-based number,” said Michael Taylor, FDA’s deputy commissioner for foods.

A limit as low as 3 parts per billion had been called for by Consumers Union, the publisher of Consumer Reports. While the FDA didn’t implement that low a limit, the group still praised the agency for taking action.

“While we had proposed a lower limit, we think this is a perfectly good first step to bring apple juice in line with the current drinking water limits,” Urvashi Rangan, the group’s director for consumer safety, told the AP.

New limits on arsenic in rice are also being considered by the FDA. Rice is believed to have higher levels of arsenic than most foods because it is grown in water on the ground, ideal conditions for absorbing the chemical.

Responding to the Consumer Reports study in November, the Juice Products Association issued a statement saying that juice is safe for all consumers, adding the industry “adheres to FDA guidelines and juice products sold in the U.S. meet and will continue to proactively meet or exceed the federal standards,” the Los Angeles Times reported.

More information

The U.S. Environmental Protection Agency has more on arsenic in drinking water.

Today’s 90-Somethings May Be Sharper Than Predecessors

THURSDAY, July 11 (HealthDay News) — People in their 90s today are mentally sharper than those who were in their 90s a decade ago, a new study contends.

The Danish researchers compared 2,262 people who were born in 1905 and still alive in 1998 (aged 92 to 93) with 1,584 people who were born in 1915 and still alive in 2010 (aged 94 to 95).

Appearing online July 11 in The Lancet, the study “challenges speculations that the improving longevity is the result of the survival of very frail and disabled elderly people,” study leader Professor Kaare Christensen, at the University of Southern Denmark, said in a journal news release.

All the study participants underwent tests to assess their mental skills and their ability to carry out daily living tasks. Not only were the people in 1915 group 32 percent more likely to reach the age of 95 than those in the 1905 group, they did better on the tests of mental abilities and activities of daily living.

On average, the people in the 1915 group had slightly higher levels of education. But the difference was only statistically significant in women, who had overall very low levels of education in both groups. This suggests that the better average mental ability in the 1915 group is not likely due to improved education, according to the study authors.

“Our results suggest that the functioning of people who reach their nineties is improving in Denmark, and increasing longevity associated with improved living conditions and health care may result in not just longer lives, but also that elderly are functioning better for longer than in earlier generations,” Christensen said.

The findings also challenge predictions about the future burden of dementia in an aging population, according to an accompanying editorial by Marcel Olde Rikkert and Rene Melis, of Radboud University Medical Centre in Nijmegen, in the Netherlands.

More information

The Society for Neuroscience has more about aging and brain health.

3 Bad Habits Fit People Don’t Have

Fit people aren’t born, they’re made. They’re the hard bodies that get up early, hit the gym, work full time, and still have the energy to volunteer at the animal shelter and make Pinterest-worthy fruit cups for the PTA meeting. You see, millions of small, healthy choices can result in big healthy habits. Everyone has the same 24 hours in a day, and here are 3 habits that suck up time and keep many people from getting fit.

1. “I only work out when I feel like it.” You just got home from work. You feel sick, you didn’t get much sleep last night, you’re tired. If these excuses sound familiar, it’s time for your wake-up call. The more you do something, the more you’ll feel like doing it. It’s how you build a good habit instead of a bad one. If you think working out when you’re tired will only make you more tired, think again. In a study published in Psychology Bulletin, researchers found that over 90% of people who completed a regular exercise program reported improved fatigue and focus. In fact, the average impact of exercise on a person’s focus was comparative to stimulant medications, like those used to treat ADHD. If you keep missing your late afternoon workouts, try exercising earlier in the morning, before work or school. You’ll be amazed how much more focused you are. Try some of these tips to find the time to workout.

2. “Weekends don’t count.” If you’ve been good all week, working out and eating clean, doesn’t that make up for a few lazy days? News flash: Everything counts. Yes, a cheat day can help your overall program, but there are limits. Fitness should be incorporated into your everyday life. Yes, that means weekends, but it doesn’t mean you have to spend every sunny Saturday afternoon in the gym! It means that instead of relaxing by binge-watching Arrested Development on Netflix, go explore a new park, get a Groupon for a new kayaking place or take a bike tour of your neighborhood. Being fit and active will open up new weekend activities that you’ll end up loving, plus they’ll help keep you on track to your weekday fitness goals.

3. “My friends are couch potatoes.” Does the leader of your wolf pack plan most of your gatherings? Do you find yourself sitting for hours at the movies or restaurants, talking while eating cheesy apps and sugary drinks? Does everyone complain about packing on the pounds? Maybe it’s time to take the planning into your own hands and suggest active group activities, because if your friends are chubby, chances are you will be, too. In a study from the New England Journal of Medicine that followed people for 32 years, investigators found that people were more likely to become obese when a friend became obese–57% more likely to be exact! Now I’m not saying it’s time to get new friends. All it takes is one friend to suggest something new. Instead of going out for half-priced apps, go out and toss around a Frisbee. Join a fitness class with a friend, then teach your new moves to the rest of the group. This weekend, try some fitness dates with your friends. Friends that get fit together stay together!

Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

5 Ways to Get Fit With Facebook, Pinterest, and More

I have to admit, I was reluctant to join Pinterest, I’m still a newbie on Instagram, and I barely understand how to use my Google+ account. Each time a new social media platform pops up, I think, “I’m already on Facebook and Twitter, how the heck will I have time for another site or app?” But then I catch a glimmer of how valuable it can be, for both my clients and myself, and I sign up! If you haven’t yet embraced the health benefits of social media, here are five reasons to tech up, and get connected.

Find tips, recipes, and healthy info
The first night I joined Pinterest, I was up half the evening creating boards, uploading photos, and pinning away. I’m a visual person, so I love the eye candy, but Pinterest is also overflowing with practical resources. I love pins like these on which fruits and veggies are in season, the basics of herbs, and how to cut an onion, and the site is also a clearinghouse for thousands of healthy recipes, eating plans, fitness programs, and inspirational quotes. I also find tons of amazing healthy resources through Facebook, like Greatist’s 44 healthy foods under $1, and this awesome pumpkin smoothie recipe from Artisana Foods. Social media is also a great way to access experts you wouldn’t have the chance to meet in person. I do a live Q&A every other Thursday on Health’s Facebook page, and personally respond to each question and comment posted on my own page. I’ve also participated in several Twitter chats, and I just found out about Google+ “hangouts,” which I can’t wait to try. Here’s one, archived on YouTube, hosted by Kelly Ripa, featuring Michelle Obama and others, talking about fit families.

Fall in love with healthy food
We eat with our eyes as well as our stomachs, and platforms like Instagram and Pinterest have helped make healthy food mouth wateringly can’t-wait-to-eat enticing. Check out these roasted cabbage wedges, raw organic vegan Caesar salad, and frozen cherimoya fruit. Social media can introduce you to delicious ways to eat healthy foods you may not have thought about, or didn’t know could be so appealing, like adding avocado to a smoothie, or stirring chia seeds into your H2O.

Stay healthy on the road
One of my favorite things about social media is being able to instantly connect with people across the country and around the globe. I split my time between New York City and Los Angeles, but when I travel to other cities, I can post a quick note on Facebook or Twitter or check Yelp to find healthy restaurant suggestions, local fitness classes, and farmer’s markets. That’s how I found out about some great places, like The Plant Café in San Fran and Casa De Luz in Austin. I’m also happy to share my favorites with anyone who’ll be visiting the Big Apple or the City of Angels, like the amazing Union Square Greenmarket in NYC, and incredible LA hikes.

Declare your healthy intentions
Through social media, posting pics of what or where we eat, and what we do in our “leisure time” is part of how we define ourselves these days. I’ve had numerous clients use social media as a way of declaring their healthy goals, and letting others know that they’re striving to live a balanced, active life. You don’t have to become an evangelist, or record every minute of your life, but using social media to and “put yourself out there” in a healthy way can be a fantastic strategy for staying connected to your wellness goals.

Secure support
One of my favorite things about social media is its ability to create communities and foster support. At times, especially after my latest book came out, I’ve felt like my Facebook page served as a mini support group, and I loved it. People who adopted my eating plan shared their progress and results, posted pics of their meals, cheered each other on, and shared tips and tricks for everything from dining out to coping with unsupportive family members. In my experience, the latter is key. In my private practice, I’ve worked with numerous clients who are incredibly enthusiastic about transforming their eating habits, who struggle with a lack of support from their significant others, co-workers, and friends. When that’s the case, connecting with like-minded people on Facebook can be the only thing that prevents you from throwing in the towel, a pretty powerful benefit!

What’s your take on this topic? Do you think social media helps or hinders your health? Please tweet your thoughts to @CynthiaSass and @goodhealth

Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. Connect with Cynthia on Facebook, Twitter and Pinterest. 

Move of the Day: Staggered-Leg Wall Squat

Photo: Patrik Giardino

Love to dance? Then this move is for you. It’s from our Dancing with the Stars workout, created by Cheryl Burke and is a double whammy, stretching the calves while strengthening both the glutes and thighs. Get ready to feel the burn!

How to do it: Begin standing facing a wall or bar, arm’s length distance away. Take a step back with your right leg and lower into a staggered squat. Lean toward the wall to feel a deep stretch in your lower calf. Hold the position for 30 seconds and then repeat on the opposite side.

Recipe of the Day: Honey-Chile-Ginger Grilled Chicken and Peach Salad

This 35-minute recipe is as good as it looks, and it looks good!

This salad packs a bunch of delicious ingredients into a healthy meal, including corn, which is sweet, low in calories and high in fiber, and roasted peaches, which supply a robust and irresistible flavor.

If you haven’t tried Sriracha, here’s your chance. The spicy, chile sauce adds a big kick to the salad. So, if you’re not a fan of spice, make sure to use less of it.

Try this delicious, 325-calorie meal today.

Ingredients: honey, ginger, Sriracha, canola oil, skinless boneless chicken breast, cooking spray, salt, corn, peaches, watercress.

Try this recipe: Honey-Chile-Ginger Grilled Chicken and Peach Salad

The Top 10 Fittest Cities According to Facebook

Credit: Facebook

You know all the endless Facebook status updates from friends and family about their workouts, weight loss efforts, or fitness accomplishments? (“I just finished my first 5K/marathon/mountain climb!” You get the picture.)

Well now Facebook has used that information to determine the fittest cities in America.

And Virginia Beach, Va. came in at No. 1, which probably isn’t due to idle boasting by couch potatoes, but people who do actually work out–the city has been on more than one list of the healthiest cities.

So what qualifies as fit? Facebook considered you fit if you used Facebook to check in at the gym; used a fitness app to post information about your latest run, weight loss, or workout; or if you mentioned hiking, kayaking, running, or any other sport activity in a status update. (They didn’t take into consideration other non-Facebook-related health factors, such as obesity and diabetes rates, percent of cigarette smokers in a city, or eating habits.)

Facebook tracked posts for 3 months and only in cities that had at least 200,000 Facebook users. They also tracked the top cities for dancing (Oakland, Calif.), adventure-seeking (Chicago), and weight loss (Livingston, N.J.). The latter two were determined by the number of people who talked about trying a new sport or about their weight loss success, respectively.

Three of the top 10 cities are located in Texas. Austin was in 3rd place, followed by San Antonio, and El Paso came in at number 7. But strangely enough, El Paso was named the third fattest city in the country by Men’s Health in 2012.

Could they be turning it around?

Find out more on how to get fit with Facebook here.

Smoggy Days May Raise Your Odds for Burst Appendix

THURSDAY, July 11 (HealthDay News) — Add another possible health woe to the negative effects of air pollution: A new study suggests that the risk of a burst appendix rises on smoggy days.

Data from 12 Canadian cities found that “short-term exposure to ambient ozone [in air] was associated with an increased number of hospital visits for appendicitis,” according to a team led by Dr. Gil Kaplan of the University of Calgary.

The risk for perforated (burst) appendix rose by up to 22 percent with every 16 parts-per-billion rise of ozone in the air over the three to seven days prior to the appendicitis incident, the researchers reported in the July 11 online edition of Environmental Health Perspectives.

The study “highlights a previously unrecognized association between air pollutants such as ozone emitted by burning fossil fuels, and an increased risk for perforated appendicitis,” said Dr. Robert Glatter, an emergency room physician at Lenox Hill Hospital in New York City. He was not involved in the study.

In their study, the researchers noted that appendicitis — an inflammation of the tiny, remnant organ known as the appendix — will strike about one in every 15 people. A ruptured appendix can prove fatal if untreated, and is a common cause of emergency surgery.

“Perforation occurs in 16 to 40 percent of cases of acute appendicitis, and is associated with an increased rate of complications including wound infections, intra-abdominal abscesses, as well as small bowel obstructions,” Glatter said.

Kaplan’s team said that the exact triggers for appendicitis remain unknown, but air pollution might be one of them. “A decrease in the incidence of appendicitis in developed countries during the latter part of the 20th century coincided with the enactment of legislation that led to reductions in the concentrations of several outdoor air pollutants,” they pointed out.

Animal studies have also suggested that air pollution might spur changes in the gut that could boost appendicitis risk.

In the study, the investigators tracked rates of emergency care for appendicitis involving nearly 36,000 patients treated in 12 Canadian cities between 2004 and 2008.

Short-term hikes in ozone (a component of smog) coincided with upticks in emergency care for perforated appendix, but not appendicitis without perforations, the authors said. About one-third (31 percent) of the cases of appendicitis in the study involved a perforated appendix.

The risk for perforated appendix rose as the number of consecutive smoggy days increased, the researchers added. Fluctuations in temperature and humidity did not seem to have an impact on appendicitis rates.

The authors stress that the study cannot prove that smog helps cause a burst appendix, and other factors might be at play.

Still, one other expert said that any information on how appendicitis might be predicted, prevented or treated is important.

“In very young patients and the elderly, perforated appendicitis can be a very severe condition and even lethal for these vulnerable populations, often due to a delay in diagnosis,” said Dr. Edward Chin, an associate professor of surgery at the Icahn School of Medicine at Mount Sinai, in New York City. “If research points to ways to prevent this, that would be remarkable.”

And Glatter believes the study might even have an environmental message.

“The findings from this study potentially provide further motivation for ‘going green’ and reducing emissions from burning fossil fuels — specifically, as a way to reduce the risk for developing perforated appendicitis in at-risk persons,” he said.

More information

There’s more about appendicitis at the U.S. National Institute of Diabetes and Digestive and Kidney Diseases.

Country Singer Randy Travis Suffers a Stroke

THURSDAY, July 11 (HealthDay News) — Country music star Randy Travis suffered a stroke Wednesday night following a viral heart infection he was first hospitalized for on Sunday.

The singer underwent surgery late Wednesday night to relieve pressure on his brain, and remains in critical condition, according to his publicist.

Earlier Wednesday, Travis’ doctors had implanted a device designed to help his heart pump properly.

The singer, who has congestive heart failure, received what is known as a left ventricular assist device (LVAD), which helps the weakened left ventricle push blood through the aorta and throughout the body.

Sometimes the device can be removed if the patient makes a full recovery, but other times it serves as a temporary solution until a heart transplant can be performed. Former Vice President Dick Cheney had an LVAD before he had his heart transplant, USA Today reported.

Travis is being treated at The Heart Hospital at Baylor Plano in Texas. He was first hospitalized after he developed what he thought was a cold. The 54-year-old was later diagnosed with a serious condition known as viral cardiomyopathy, which can lead to congestive heart failure.

Viral cardiomyopathy occurs when a virus infects and attacks the heart, leading to inflammation and a reduced ability to pump blood throughout the body, according to the Heart and Vascular Institute at Johns Hopkins in Baltimore. This particular form of cardiomyopathy can progress rapidly, and while it only accounts for 1 percent of all heart disease deaths in the United States, it is one of the most common causes of heart disease in younger people.

One expert explained how viral cardiomyopathy can quickly develop into a life-threatening condition.

“Myocarditis is an inflammatory condition which can occur when the heart is infected by a virus. The condition can range from a minor flu-like illness to critical cardiogenic shock,” said Dr. Sean Pinney, director of the Advanced Heart Failure and Cardiac Transplantation Program at Mount Sinai Medical Center in New York City.

“Most patients will experience only minor degrees of heart dysfunction and will make a full recovery,” Pinney continued. “For those patients in whom the virus produces greater degrees of heart dysfunction, full recovery is possible, but less likely. About half of these patients will develop chronic heart failure, and another 25 percent will need a heart transplant or a mechanical assist device,” he noted.

“The cornerstone of treatment is to provide excellent supportive care,” Pinney explained. “This may include the use of ventricular assist devices, which are surgically implanted pumps designed to support the circulation until the heart can recover or until a heart transplant is performed. Antibiotics and anti-inflammatory drugs have been used, but it is not clear whether they are helpful in aiding recovery.”

Another expert outlined a similar prognosis.

“Viral myocarditis is an unfortunate condition where the virus attacks the heart muscle, causing heart damage similar to a heart attack,” said Dr. Suzanne Steinbaum, a preventive cardiologist at Lenox Hill Hospital in New York City. “In some situations the heart will recover and in others it will not, leading to heart failure. All we can do is give supportive care, careful monitoring and waiting.”

Viral cardiomyopathy can be caused by more than 30 different viruses, according to the U.S. Centers for Disease Control and Prevention. These can include common flu viruses, cold viruses, Epstein Barr virus and hepatitis C.

Travis had been trying to get his life back on track following numerous public incidents last year that centered around his use of alcohol. The 11-time Grammy winner pleaded guilty to driving while intoxicated in January following his arrest last year when he was found naked after crashing his Pontiac Trans Am.

Some of his most celebrated songs include “Forever and Ever, Amen” and “Three Wooden Crosses.” He had 18 singles top the music charts during the 1980s and 1990s.

More information

For more on myocarditis, go to the U.S. National Library of Medicine.

Celebrate National Blueberry Muffin Day With These Recipes

Today is National Blueberry Muffin Day! To celebrate this classic breakfast and snack food, we’re sharing two recipes for these berrylicious muffins (one of which is vegan).

Blueberries are full of antioxidants and they’re not only nutritious, they’re good for your heart and may even help prevent urinary tract infections.

Blueberry Muffins
Our first blueberry muffin recipe is a classic. The recipe uses frozen blueberries, but you can experiment with fresh, frozen, and dried berries to see which kind you like best. One muffin is less than 150 calories and has 5.5 grams of fat.

Ingredients: all-purpose flour, sugar, calorie-free sweetener, baking powder, salt, ground allspice, frozen blueberries, fat-free milk, vegetable oil, egg, lemon rind, orange rind, vanilla extract, cooking spray.

Try this recipe: Blueberry Muffins

Vegan Blueberry-Lemon Muffins
Our next recipe is from blogger Caitlyn Elf who modified a recipe to make vegan blueberry muffins. To increase the fiber, the recipe calls for 1 cup all-purpose flour and 1 cup whole wheat flour. Buttermilk is replaced with soy milk to make it vegan, and among other sub-ins, flax meal and water are used instead of an egg.

Ingredients: all-purpose flour, whole wheat flour, soymilk, granulated sugar, baking powder, baking soda, salt, fresh blueberries, lemon rind, lemon juice, cooking spray, vegan buttery spread, flax meal, water, powdered sugar (optional).

Try this recipe: Vegan Blueberry-Lemon Muffins

Good News, Bad News: Exercise Up in U.S., But So Is Obesity

By Steven Reinberg
HealthDay Reporter WEDNESDAY, July 10 (HealthDay News) — Although Americans are exercising more, the obesity epidemic continues to expand, University of Washington researchers report.

Their nine-year study of data from two U.S. health surveys suggests that physical activity alone is not enough to combat the problem.

“While physical activity has improved noticeably in most counties, obesity has also continued to rise in nearly all counties,” said lead researcher Laura Dwyer-Lindgren, from the university’s Institute for Health Metrics and Evaluation.

The obesity problem is directly related to how much Americans eat, said senior author Ali Mokdad, a professor of global health at the Institute for Health Metrics and Evaluation.

“Americans are not doing enough to control what they eat,” he said. They still consume more energy than they burn off through exercise, he said.

According to the U.S. Centers for Disease Control and Prevention, more than one-third of U.S. adults are obese, and obesity contributes to serious chronic illnesses, high medical costs and premature death.

“We have to face the reality that obesity is affecting our health,” Mokdad said. “We need to take care of ourselves by watching what we eat and how much we exercise.”

From 2001 to 2009, the percentage of adults meeting recommendations for physical activity — 150 minutes of moderate activity or 75 minutes of vigorous activity a week — increased in most counties in the United States, the researchers report July 10 in Population Health Metrics.

But the percentage of adults considered obese also increased significantly. “In some counties, this increase was greater than 15 percentage points,” Dwyer-Lindgren said.

There was very little correlation between change in obesity and change in physical activity, the researchers noted.

Large disparities existed in 2011 between the best- and worst-performing counties. Less than 20 percent of men were obese in some counties, while nearly half were obese elsewhere, the report shows. For women, the gap was even larger — from less than 20 percent in some places to almost 60 percent in another.

Physical activity also bounced around, ranging from roughly one-third to about three-quarters, depending on county, for both men and women.

Big gains in physical activity were seen in counties in Kentucky, Georgia and Florida, but Kentucky’s Lewis County also had the biggest increase in male obesity — from about 29 percent in 2001 to about 45 percent in 2009. Western states claimed some of the most active counties, with residents of Wyoming’s Teton County the most active of all — with about 78 percent meeting recommended exercise guidelines.

Six of the eight least active counties were in Mississippi.

Increases in physical activity suggest that many communities have successfully adopted healthier lifestyles, likely through policies that promote physical activity, Dwyer-Lindgren said.

It is worth considering how these counties have so dramatically improved physical activity levels, Dwyer-Lindgren added. Work on the World Health Organization’s Global Burden of Disease project suggests that 234,000 deaths could be averted through more physical activity, Dwyer-Lindgren said.

Samantha Heller, a senior clinical nutritionist at NYU Langone Medical Center in New York City, said it’s not surprising exercise alone hasn’t whittled down the nation’s burgeoning obesity statistics.

“Healthy weight loss is achieved by eating a balanced, healthy diet, ongoing exercise and portion control,” she said.

Not that exercise doesn’t help. “Cardiovascular and resistance exercise keeps bones and muscles strong, boosts brain power, amps up energy levels, turns back the clock on physiological aging [and] reduces the risk of chronic diseases,” she said. Physical activity also helps to alleviate anxiety, improve glucose control, manage weight and improve longevity, she noted.

“There is just no down side to exercise,” Heller said.

The prevalence of overweight and obesity is in part generated by an environment replete with processed, fast and junk foods that are saturated with fat, sugar and sodium and marketed as cheap and convenient, she said.

Strides have been made to encourage eating fresh, whole foods, cooking at home and daily physical activity, Heller said. “But we need to do more,” she added.

Dwyer-Lindgren’s team used data on about 34,000 adults from the Behavioral Risk Factor Surveillance System, a state-based telephone survey that covers most counties in the United States, and the National Health and Nutrition Examination Survey.

More information

For more information on obesity, visit the U.S. National Library of Medicine.

Move of the Day: Hip Heist Push-Up

Photo: Jim Wright

Looking for a fun and challenging move? You’ll love this one from Jillian Michaels! You start out in push-up stance, but flip around to face the other direction, and then back again, working the arms, butt, and core as you go.

Do the move as many times as you can in 30 seconds, while maintaining good form. Then, feel free to try the rest of Jillian’s strength training and cardio workout, which she designed specifically for Health.

How to do it: Get into the “up” part of a push-up. Your back should be straight, with your chest lowered and elbows bending. Stop when you reach a 90 degree angle. Next, (as seen in picture B) lift your right hand and left foot, rotating the upper body to the right while bringing the left knee across your body toward the right armpit. Pivot on your right foot and continue rotating the torso until you’re face up (picture C). Keep your hands directly beneath the shoulders and feet hip-width, knees bent at 90 degrees. Lift your hips until the torso is in tabletop position. To return back to first part of the position, lift your left hand and right foot, rotating the upper body to the right, pivoting on the left foot until you are back in the “up” part of a push-up. Then, repeat in the opposite direction.

Try this move: Hip heist push-up

Belly Fat Linked to Raised Heart, Cancer Risks

WEDNESDAY, July 10 (HealthDay News) — People with excessive belly fat have a greater risk of heart disease and cancer than those who have fat in other body areas, a new study finds.

Researchers used CT scans to assess fat in the abdomen, around the heart tissue and around the aortic artery in more than 3,000 Americans, average age 50. They were then followed for up to seven years.

During the follow-up, there were 90 cardiovascular events, 141 cancer cases and 71 deaths. Abdominal fat — which typically indicates fat around internal organs — was associated with an increased risk of heart disease and cancer, the investigators found.

The findings, published online July 10 in the Journal of the American College of Cardiology, might explain why people with a similar body mass index (BMI) but different body types have varied obesity-related health problems. BMI is a measure of body fat based on height and weight.

“Contrary to previously published studies comparing BMI and waist circumference, the presence of abdominal fat improved the ability to predict for cardiovascular disease, supporting the hypothesis that abdominal fat may partially underlie the association of body fat and heart disease and cancer,” study senior author Dr. Caroline Fox, a senior investigator at the U.S. National Heart, Lung, and Blood Institute’s Laboratory for Metabolic and Population Health, said in a journal news release.

“Given the worldwide obesity epidemic, identification of high-risk individuals is important, as it allows targeting of preventive and therapeutic measures,” study author Dr. Kathryn Britton, an instructor of medicine at Brigham and Women’s Hospital in Boston, said in the news release.

Although the study found an association between having more abdominal fat and the development of heart disease and cancer, it did not prove a cause-and-effect relationship.

More information

The U.S. National Institutes of Health outlines what you can do to reduce heart risks.

Red Cross Issues Emergency Call for Blood Donations

WEDNESDAY, July 10 (HealthDay News) — The American Red Cross is sending out an emergency request for blood donors after a recent dip in donations.

Blood donations were down about 10 percent across the United States in June, with about 50,000 fewer donations than expected, the group said. People of all blood types are being asked to donate blood and platelets to help save lives.

“We’re asking for the public’s help now to prevent a more serious shortage,” Red Cross spokesperson Stephanie Millian said in a news release. “Each day donations come up short, less blood is available for patients in need. It’s the blood products on the shelves today that help save lives in an emergency.”

June can be one of the most difficult months of the year to collect blood and platelet donations because many regular donors are busy with summer activities and less able to find time to donate.

For more information about donating blood, or to make an appointment to donate blood or platelets, call 800-RED CROSS (800-733-2767) or visit the American Red Cross website. People who are at least 17 years old (16 with parental consent in some states), weigh at least 110 pounds and in good health may be eligible to donate blood. High school students and other donors 18 years of age and younger also have to meet certain height and weight requirements.

The Red Cross reminds people that the need for blood and platelet donations is constant. Eligible donors with types O negative, B negative and A negative blood are especially encouraged to give. Type O negative is the universal blood type and can be transfused to anyone who needs blood. Types A negative and B negative can be transfused to Rh positive or negative patients.

More information

The American Red Cross has more about donating blood.

Recipe of the Day: Green Tomato Gazpacho

We love chilled soup during the summer. Our green tomato gazpacho has just 228 calories per serving and supplies protein, fiber, and some iron.

Plus, it’s so easy to make. Combine the tomatoes, cucumbers, thyme, parsley, and other ingredients in a blender, and pulse or blend until you have a chunky soup. Stir in 2 cups of ice-cold water, add a splash of Tabasco, and chill for at least 2 hours. No hot stove necessary!

Try this nutrient-rich soup tonight.

Ingredients: garlic, bread crumbs, red wine vinegar, olive oil, green tomatoes, cucumbers, fresh thyme, fresh parsley or cilantro, Tabasco, black pepper, croutons (optional).

Try this recipe: Green Tomato Gazpacho

Singing Together Fosters Harmonious Hearts

MONDAY, July 8 (HealthDay News) — When choir members sing together, their heartbeats become synchronized, researchers have found.

The new study included 15 members of a high school choir whose heart rates were monitored while they performed three different choral exercises: monotone humming, singing a hymn and chanting a slow mantra.

The music’s melody and structure had a direct impact on the hearts of individual choir members. Singing in unison caused a synchronizing effect that led to singers’ heart rates rising and falling at the same time, according to the investigators from the University of Gothenburg in Sweden.

The findings were published in the current online edition of the journal Frontiers in Neuroscience.

“Singing regulates activity in the so-called vagus nerve, which is involved in our emotional life and our communication with others and which, for example, affects our vocal timbre. Songs with long phrases achieve the same effect as breathing exercises in yoga. In other words, through song we can exercise a certain control over mental states,” study author Bjorn Vickhoff explained in a journal news release.

Many people claim that singing in a choir is good for their health and well-being, but there has been little research into it. The study authors suggested that singing creates a calm and regular breathing pattern that has a significant impact on heart rate variability which, in turn, may have a favorable effect on health.

The study is part of the researchers’ efforts to learn how music affects people’s bodies and health. Their goal is to find ways that music can be used for medical purposes, primarily for rehabilitation and preventive care.

More information

The American Music Therapy Association explains how music therapy can help people.

Is Your Doc Following HPV/Pap Test Guidelines? Many Don’t

TUESDAY, July 9 (HealthDay News) — Too few doctors follow U.S. guidelines for human papillomavirus (HPV) vaccination and cervical cancer screening, according to a new study.

A survey of 366 obstetricians-gynecologists in the United States found that less than one-third of them vaccinate eligible patients against HPV and only half follow cervical cancer prevention guidelines.

Vaccination against HPV — which can cause cervical cancer — is recommended for females aged 11 to 26 years.

In 2009, the American Congress of Obstetricians and Gynecologists (ACOG) issued guidelines that recommended beginning annual cervical cancer screening Pap tests at age 21, and decreasing screening to once every two years for women aged 21 to 29 years, and to once every three years for women aged 30 and older who have either prior normal Pap test results or negative results on tests for HPV.

Pap screening should be halted at age 70 years or after a woman undergoes a hysterectomy for non-cancer-related reasons, according to the guidelines.

The survey revealed that 92 percent of respondents offered HPV vaccination to patients, but only 27 percent said that most eligible patients received vaccination. The most commonly cited barriers to HPV vaccination were parent and patient refusals.

About half of the doctors followed guidelines to begin cervical cancer screening at age 21, discontinue screening at age 70 or after hysterectomy, and to use Pap and HPV co-testing appropriately, according to the study published in the August issue of the American Journal of Preventive Medicine.

However, most of the doctors continued to recommend annual Pap test screening (74 percent for ages 21 to 29, and 53 percent for ages 30 and above), the findings showed. Although the doctors in the survey were comfortable with the recommended extended screening intervals, they felt that patients were uncomfortable with these intervals and were concerned that women would not schedule annual checkups if a Pap test was not part of the exam.

Doctors in solo practices were less likely to follow both vaccination and screening guidelines than those in group practices, the study authors found.

About 45 percent of the doctors offered Pap and HPV co-testing to women aged 30 years and older, 21 percent offered this only if requested by the patient, 11 percent screened all women with both tests, and 23 percent did not offer HPV testing, the investigators noted.

Only 16 (4 percent) of the doctors said they followed all the 2009 guidelines for cervical cancer screening.

Doctor-patient communication may be a major factor in low HPV vaccination rates, the researchers suggested.

“In the current survey and others, providers stated that the largest barrier to HPV vaccination was patients and parents declining to receive the vaccine. However, studies indicate that most patients support HPV vaccination, and that a strong physician recommendation is the most important determinant of vaccine uptake in young women,” lead investigator Dr. Rebecca Perkins, of the Boston University School of Medicine, said in a journal news release.

The survey was conducted before new guidelines were issued in 2012 by the U.S. Preventive Services Task Force, American Cancer Society, American Society for Colposcopy and Cervical Pathology, and American Society for Clinical Pathology. The guidelines, endorsed by ACOG, recommend Pap tests once every three years for women aged 21 to 29 years and co-testing with Pap and HPV tests at five-year intervals for women aged 30 to 65 years, regardless of whether they have received HPV vaccination.

More information

The U.S. National Cancer Institute has more about cervical cancer prevention.

Recipe of the Day: Summer Coleslaw

Coleslaw is a perfect summer dish, and with the right recipe, it can be healthy. Our recipe uses colorful, nutrient-packed produce such as carrots, snow peas, and radishes.

Carrots are rich in vitamin A, radishes have vitamin C, and snow peas contain vitamin C and vitamin K. And who can forget the tasty, low-cal  cabbage? All together this slaw is just 185 calories per serving, so eat up!

Ingredients: cabbage, carrots, snow peas, radishes, scallions, toasted hazelnuts, parsley, poppy seeds, lemon juice, hazelnut or extra-virgin olive oil, salt, black pepper.

Try this recipe: Summer Coleslaw

Move of the Day: Flare Curl

Photo: David Martinez

Want toned arms like a celebrity? Hollywood trainer Steve Zim, who has worked with celebs like Jessica Biel, shared this bicep-builder with us. Do it three times a week, and consider pairing it with the rest of Zim’s A-list arm routine.

How to do it: Begin by standing with feet about hip-width apart while holding a 5- to 8-pound dumbbell in each hand. Allow your arms to slightly bend and go out to the side, palms facing up, (as seen in picture A). Next, curl both hands up until your arms form 45-degree angles, (as seen in picture B). Keep your hands about a foot from the sides of your shoulders. To finish the first rep, lower your arms to starting position. Continue for 3 sets of 15 reps each.

Trainer tip: Keep your elbows immobile during the entirety of the exercise.

Try this move: Flare Curl

That Bad Boss May Be Toxic to Your Family, Too

By Lisa Esposito
HealthDay Reporter TUESDAY, July 9 (HealthDay News) — When workplace stress spills over into your personal life, your family’s well-being can also suffer, new evidence suggests.

A recent conference on work, stress and health, sponsored in part by the U.S. National Institute for Occupational Safety and Health, included research on family-supportive workplaces and the influence of supervisors — good or bad — on employee health.

“Survey results vary, but you can find that large numbers of individuals report that work is the biggest source of stress in their life,” said Michael Ford, an assistant professor of psychology at the University at Albany-State University of New York.

“At the same time, everybody has a life outside of work,” Ford said. “So we need to continue to understand how this affects the psychological and physical well-being of the population as well. I think it’s something that a lot of people can relate to.”

Another presenter at the Los Angeles conference explained that when it comes to work-related stress, health consequences are wide-ranging. Leslie Hammer is a professor of psychology at Portland State University in Oregon, and director of the Center for Work — Family Stress, Safety and Health.

“With high levels of job stress and work-life stress, we see mental health problems,” Hammer said. “We see increased levels of depressive symptoms. We also see increased levels of negative health outcomes. Cardiovascular disease has been a clear link with job strain. We see obesity problems. We see general physical health complaints.”

Positive health behaviors can fall by the wayside, she added.

“When people are stressed at work, when their supervisors are really not supportive around work-life issues, we are seeing more negative health behaviors in the sense of poor food choices, lower levels of exercise, poor sleep hygiene,” Hammer said.

Work stress takes a toll on relationships as well.

“Marriage quality is definitely impacted,” Hammer said. “That relationship quality goes down. When one experiences negative stress/strain, work-life stress, that ends up crossing over to their partner or spouse or children, and it results in similar stress and strain among those family members.”

In Ford’s study comparing American and Chinese workplaces, he found that people in supportive work environments tend, in turn, to be more supportive of their spouses.

Hammer said, “In the research literature there’s correlational evidence that when parents are more stressed, kids are more stressed. Kids experience that stress, and it comes out in terms of health compliance, it comes out in terms of behavioral difficulties.”

Managers and supervisors are a primary source of work support — or work stress.

“Lack of support or abusiveness of the supervisor can spill over into home life, both in terms of the time and energy that it takes away from people, but also if it affects their mood,” Ford said. “That can, of course, potentially affect the life of your family members.”

What separates good and bad supervisors?

An unsupportive manager, Hammer said, “will have a complete disregard for workers’ own non-work needs.”

“Sometimes bad bosses post schedules at the last minute so that people who have family responsibilities or non-work responsibilities — anything, not just family — have to readjust their whole non-work lives around their work schedules,” she said. “When supervisors basically don’t allow for schedule control and control over work, that leads to high levels of stress.”

Hammer and colleague Ellen Kossek at Michigan State University train supervisors to be more family-supportive and are completing large-scale research on the training’s effects.

“First of all, training focuses on providing emotional support,” Hammer said. “Teaching supervisors [that] simply listening to your employees and paying attention and showing that you care is incredibly helpful. It’s not rocket science, but what we find is many supervisors don’t do these things.”

The training starts with a workforce survey, which usually reveals a disconnect: When it comes to work-family conflict, managers tend to think they’re more supportive than workers perceive them to be.

Supervisors can contribute to a healthier atmosphere by demonstrating their own work-life balance “in the sense that they are taking care of their own work, life and family integration and that, for example, they take time off to go to their kid’s basketball or baseball game,” Hammer said.

One challenge is convincing organizations that being family-supportive means the work still gets done.

“Employers are paying for health care and employers are taking a hit when workers are absent, and what we see are higher levels of stress related to higher levels of absenteeism and higher levels of health complaints and health problems,” Hammer said. “Employers can be paying attention and understanding what they can do to help alleviate that stress. It will help their bottom line as well as help employees’ health and well-being outcomes.”

More information

The Work, Family & Health Network lists a variety of family resources.

Irregular Bedtimes May Sap Kids’ Brainpower

TUESDAY, July 9 (HealthDay News) — Going to bed at different times every night appears to reduce children’s brainpower, a new British study suggests.

The research included 11,000 children in the United Kingdom whose family routines, including bedtimes, were recorded when they were aged 3, 5 and 7. At age 7, the children were given tests to assess their math and reading skills and spatial awareness.

Irregular bedtimes were most common at age 3, when around one in five children went to bed at varying times. By the age of 7, more than half the children went to bed regularly between 7:30 p.m. and 8:30 p.m.

At age 7, girls who had irregular bedtimes had lower scores on all three tests than girls with regular bedtimes. This was not the case among 7-year-old boys, according to the study, which was published online in the Journal of Epidemiology and Community Health.

Irregular bedtimes at age 5 were not associated with poorer brainpower in girls or boys at age 7. But irregular bedtimes at age 3 were associated with lower scores in reading, math and spatial awareness in both genders, suggesting that around the age of 3 could be a sensitive period for the development of mental skills.

The impact of irregular bedtimes seemed to be cumulative. Girls who never had regular bedtimes at ages 3, 5 and 7 had significantly lower reading, math and spatial-awareness scores than girls who had consistent bedtimes. The impact was the same in boys, but at any two of the three ages.

Irregular bedtimes could disrupt natural body rhythms and cause sleep deprivation, harming children’s ability to acquire and retain information, the researchers said.

“Early child development has profound influences on health and well-being across the life course,” said study author Amanda Sacker, from the department of epidemiology and public health at University College London. “Therefore, reduced or disrupted sleep — especially if it occurs at key times in development — could have important impacts on health throughout life.”

While the study found an apparent connection between irregular bedtimes and reduced mental acuity, it did not prove cause-and-effect.

More information

The Nemours Foundation offers parents a list of bedtime basics.

Move of the Day: Bird Dog

This move works on your upper back, butt, and core. All you need is a mat to work this trifecta, and after 2 to 3 sets of 8 to 15 repetitions each, you’ll be on your way to a toned mid-section.

How to do it: Get down on all fours. Keeping your abs engaged, lift your right arm and left leg so they’re in line with your body. Reach out your hand and foot in opposite directions from each other. Hold for a 3-5 seconds while engaging your core (don’t let your belly sag). Return to starting position. Repeat with opposite arm and leg; that’s one rep.

Try this move: Bird Dog

Worried About Radiation? Airport Scanners Pose Little Risk

MONDAY, July 8 (HealthDay News) — The amount of radiation you’re exposed to from airport scanners is extremely low, according to a new report.

People absorb less radiation while undergoing the scan than they do while waiting in line to be scanned, according to the report by an independent task force commissioned by the American Association of Physicists in Medicine (AAPM).

The investigators took readings from two full-body scanners in active use at Los Angeles International Airport, as well as seven other scanners that were not in active use. The scanners deliver a radiation dose equivalent to what a person typically receives every 1.8 minutes on the ground or every 12 seconds during an airplane flight.

This means that a person would have to receive more than 22,500 scans in a year to reach the standard maximum safe yearly dose of radiation determined by the American National Standards Institute and the Health Physics Society, the report said.

“We think the most important single take-away point for concerned passengers is to keep an appropriate perspective,” report co-lead author Christopher Cagnon, chief of radiology physics at the UCLA Medical Center, said in an AAPM news release. “The effective radiation dose received by a passenger during screening is comparable to what that same passenger will receive in 12 seconds during the flight itself or from two minutes of natural radiation exposure.”

Radon in the air, cosmic radiation from space and even the decay of potassium in the human body are some natural sources of radiation. Doses of radiation are greater in aircraft because at cruising altitude, there is less atmosphere to protect passengers and crew from cosmic radiation.

More information

The U.S. Environmental Protection Agency has more about radiation.

Recipe of the Day: Chicken, Cannellini Bean, and Artichoke Salad

After a holiday weekend, a healthy salad is the perfect meal to get back on track. This recipe uses high-fiber ingredients like cannellini beans and artichokes (which are also rich in antioxidants) to keep you full and satisfied.

The salad also contains protein from the chicken and one serving is about 300 calories.

It’s the perfect summer lunch or dinner and the fresh ingredients include dill which is easy to grow in the summer.

Ingredients: olive oil, red onion, garlic cloves, skinless boneless chicken breast, salt, pepper, light mayo, lemon juice, fresh dill, ground turmeric, low-sodium cannellini beans, artichoke hearts, lettuce leaves.

Try this recipe: Chicken, Cannellini Bean, and Artichoke Salad

No-Cook, Eat-in-the-Heat Dinner Recipe

Too hot to cook? I know the feeling. The Northeast has experienced some serious scorchers in recent weeks, so instead of cooking dinner and suffering in my steamy kitchen, I seek out no-cook meals that can be eaten in the heat and thrown together in just minutes.

Here’s one of my favorites that only calls for 5 main ingredients: artichoke hearts, chickpeas, grape tomatoes, capers, and fresh mixed greens– all of which are nutritious, flavorful, and satisfying. And the best part about this recipe is that it only requires one mixing bowl to prepare. No need to turn on the oven!

Ingredients:

6-8 cups mixed greens 14 ounces canned artichoke hearts, quartered and drained 3/4 cup canned chickpeas, rinsed and drained 3/4 cup grape tomatoes, halved 1 tbsp capers 1 tbsp Dijon mustard 1/2 tsp lemon juice 1 tsp minced garlic 1/8 tsp sea salt Directions:

Combine artichoke hearts, chickpeas, tomatoes, capers, mustard, lemon juice, garlic, and sea salt in a large bowl. Mix well until artichoke hearts, tomatoes, and chickpeas are fully coated. Place mixed greens on two plates. Divide artichoke mixture in half and serve on top of mixed greens. Makes 2 servings 

Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.

Sleep Tips for Summer Nights

SUNDAY, July 7 (HealthDay News) — Those extra hours of daylight in the summer contribute to sleep problems experienced by many Americans, experts say.

The Loyola University Health System team offers tips on how to get a good night’s sleep.

At least an hour before bedtime, start quieting down and relaxing. Don’t exercise or do any other vigorous activities. Turn off handheld devices and remove them from the room. Darken the room and create a comfortable environment in terms of temperature, bedding, mattress and sleepwear.

Try to go to bed at the same time every night. Don’t have any food and beverages for several hours before bedtime. This will reduce the chances that you’ll have to get up in the night to go to the bathroom.

Make a list of worries, future errands and other things that are on your mind before you go to bed. This can help reduce anxiety, organize your thoughts and prepare you for sleep. Think twice about allowing pets to sleep with you. If they move in the night and make noise, they disturb sleep.

Some people who take medications before bed may do better to take them in the morning or the other way around, according to a Loyola news release. If you think this is an issue, talk to your doctor about changing your medication schedule.

Train your mind and body to associate the bedroom with relaxation and sleep, not exercising, playing games or watching TV. Discuss good sleep strategies with your partner. You need their cooperation for your efforts to succeed.

If your sleep problems persist, you may have a sleep disorder such as sleep apnea, the Loyola experts say. Talk to your doctor about undergoing a sleep study.

More information

The U.S. National Institute of Neurological Disorders and Stroke has more about sleep.

Recipe of the Day: Artichoke Quiche

Photo: Oxmoor House

We love artichokes and easy-to-make quiches, so this seems like the perfect combo for any party or barbecue. It looks impressive, tastes great, but won’t require hours slaving in the kitchen.

As an added bonus the crust is made with cheese and rice, rather than pastry, so it’s gluten free–great news for your friends with gluten intolerance.

This dish has about 169 calories and 10 grams of protein per serving and the artichokes deliver folate and potassium (great for lowering blood pressure).

Ingredients: long-grain rice, reduced-fat sharp cheddar cheese, egg substitute, dried dillweed, salt, garlic, cooking spray, artichoke hearts (canned), fat-free milk, green onions, Dijon mustard, ground white pepper, green onion strips

Try this recipe: Artichoke Quiche

Read more:

The Best Fat Burning Breakfasts Health’s Most Pinned on Pinterest Breakfasts 25 Brunch Recipes That Wow! 20 Best Foods to Eat for Breakfast

Move of the Day: Opposite Arm and Leg Reach

Photo: Jay Sullivan

Quit saying, “my aching back” and start doing this effective move to strengthen your back. This exercise will help you get stronger and avoid injury, as well as improve your posture.

How to do it: Start on all fours. Reach your right arm forward while simultaneously stretching your left leg back and flexing your foot. Hold for 5 seconds, then release both your arm and opposite leg. Repeat using the left arm and right leg. That’s one rep. Do 10 to 15 reps.

Trainer tip: Make sure to keep your back, arms, and legs straight.

Try this move: Opposite arm and leg reach

Recipe of the Day: Grilled Shrimp with Lime, Orange, and Basil Oil

This grilled shrimp recipe is perfect for a July 4th party or any summer day. You can also scale down the recipe to make one serving, so it can be a quick snack.

You’ll need the zest of two oranges and two limes, as well as chopped fresh basil. Simply combine the ingredients, add the shrimp, and refrigerate for 30 minutes. Then grill the shrimp over medium heat for about 2 minutes per side.

Shrimp are low in both fat and calories. One serving–two large shrimp–is just 19 calories. Plus, shrimp are rich in iron, which can help you to feel energized.

Ingredients: oranges, limes, olive oil, kosher salt, black pepper, large shrimp, basil.

Try this recipe: Grilled Shrimp with Lime, Orange, and Basil Oil

Move of the Day: Bounce and Burn

All you need to do this fat-burning move is a tennis ball and a sturdy wall. Handball is a fun and effective way to get a great workout. You can play outdoors or even indoors if you have a large enough area.

How to do it: Bounce your tennis ball against any wall (the side of your house, a wall in your basement, a racquet ball wall at a local school); as it returns, give the ball a strong smack with your open hand. Aim to keep the ball moving for 30 seconds, and repeat three times.

The more you run after the ball, the more calories you’ll burn. Try this move with friends and get a handball tournament going. In addition to getting a great workout, this move will improve your hand-eye coordination.

Try this move: Bounce and Burn

Move of the Day: Biceps With Front Balance

Photo: Jay Sullivan

This killer move from Molly Sigman’s Pilates with Weights class at The Sports Club/LA–San Francisco, mixes ab tightening Pilates with the muscle-toning of weight-training. The result, a sleek, strong beach-ready body. This move is challenging, so if you find it to be too hard, try this Balance with Curl and Press move.

How to do it: On a mat, stand with arms at your side, heels together and toes turned out making a “V” shape. With 5- to 8-pound dumbbell in each hand (palms forward), shift your weight to your left leg as you point your right toe and bring up your right leg until your toe is resting at the height of your knee. Your lifted leg should be open-facing (as seen in left photo). Simultaneously bend your elbows (with weights in hand) to bring your forearms parallel to the floor, as if holding a tray. Keep your elbows bent slightly and press into your left foot as you reach your right leg out with toes pointed. Lift the dumbbells to head height with palms facing up and then return to the previous position.

Do 10 reps, before switching sides to repeat.

Try this move: Biceps with front balance

Read more:

Mix and Match Pilates Moves Blast it Off with Yoga The Best Post-Workout Stretches 30 Minute Workout (No Gym Required!)

How to Keep Chlorine From Wrecking Your Hair, Skin, and Swimsuit

Getty Images

As temperatures rise, I find myself longing for a cool dip in the pool. Swimming is by far my favorite summer activity. It’s a total-body workout that’s easy on the joints, and makes me leaner, healthier, and more active.

There’s one thing I don’t love about swimming: Chlorine. If I’m not careful, it can turn my skin itchy and red, and my hair dry and brittle. Since I swim almost every day during the summer, chlorine also shreds and fades my swimsuits long before the season ends.

And on top of that, I’m currently worried about destroying my freshly colored hair. So I did some research and product-testing to find out what really works. This is what I’ve learned.

Slap on some hair product
Chlorine is used as a disinfectant to kill harmful bacteria in the water. This keeps you from getting sick from E. coli and other nasty germs, but it also strips out the natural oils that protect your hair from damage and daily wear. Since I don’t want my hair to turn into hay, I’ve learned to coat my strands with hair product before I jump into the pool. Oil and silicone-based products are best. I’ve used silicone-based hair serum, the type meant to calm frizzies and protect hair from heat-styling. Another option is coconut oil, which also delivers shine and moisture to my parched locks. Other products on the market are designed particularly for this problem. I’m currently using Phyto Plage Protective Sun Veil ($22). It contains castor oil, and protects hair from the damaging effects of sun, salt, and chlorine.

Get wet and protect your head
Just before I jump into the swimming pool, I like to douse my hair in the shower. This helps slow down the absorption of chlorine because your hair is like a sponge, and will take on less water when it’s wet. Then, I tuck my strands into a latex or silicone swim cap. I know that it won’t block the water completely, but again, it slows down the process.

Stock up on specialty hair cleansers
Some swimmers reek of pool chemicals even after showering and moving on to other activities. This is because chlorine chemically bonds to hair and skin, so you may need more than plain soap and water to wash it out. You can buy a specialty shampoo designed to get rid of chlorine and mineral deposits like copper, which can turn your hair green. I’ve used a product called Triswim ($11), and it makes my hair feel soft while adding volume. It smells of citrus, which also helps remove the scent of chlorine. Malibu Swimmers Water Action Wellness Shampoo ($12) is another option. It doubles as a body wash and is gentle enough to use every day.

Opt for all-natural remedies
It’s cost-effective to use apple cider vinegar, which acts as a natural clarifier. Just add one part vinegar to four parts water and pour it over freshly washed hair. Then, do a final rinse. You can also mix up a Citrus Lift for your parched locks. The carbonation in the club soda and the acid in the citrus juices work together to detox your hair and remove impurities like dirt, chlorine, and salt. If this sounds like too much work and you’re not the DIY type, you can get concentrated vitamin C in a bottle from SwimSpray. I’ve tried this product and while it hasn’t been very good for my hair, I’ve found it to be a quick and easy way to zap the stink out of my swim gear.

Pamper your skin
If you stay in the pool for too long, you’ll get dry, chalky skin, and sometimes a red, itchy rash. The culprit again, is chlorine, which strips away the surface layer of oil that usually locks the moisture into your skin. You can’t do much about it in the water, but once you exit the pool, go straight to the shower, take off your suit and flush the chemicals out of your skin with plenty of soap and water. If you have sensitive skin or the pool happens to be highly chlorinated, you might want to use a specialty body wash ($11) and lotion ($11) from Triswim. They work together to neutralize chlorine, remove odors and add moisture to the skin.

Keep your eyes healthy, too
Contact lenses can absorb water like a sponge, just like your hair. This is bad news since prolonged exposure to chlorine can irritate the surface of your corneas, causing red, itchy eyes. If you’re like me and need corrective lenses to see six inches in front of your face, you’ll need to toss your contact lenses as soon as you exit the pool. I’m finding it to be cost-effective to stock up on daily contacts that I can use just for swimming, while using monthlies for everything else.

Another option is to purchase prescription swim goggles. You may not know this, but they are surprisingly affordable. Prices range from $20 to $60, depending on the brand. You can get them from Speedo or TYR, but I like Aquagoggles because they make it easy to customize the prescription for each eye.

Take care of your swimwear
Frequent swimmers know that chlorine can damage not only your skin and hair, but also your swimsuit. In time, the fabric will shred, the color will fade, and the elastic will break down. It can also turn your white suit yellow. The next time you shop for a new swimsuit, it’s a good idea to check the tag to see if it is chlorine- and fade-resistant. A high spandex content is a plus, since it will help your suit keep its shape. You can also check for a satisfaction guarantee. Lands’ End has this policy, and it covers all of its swimwear.

Here’s a final tip. Adding a few tablespoons full of vinegar to your wash will help neutralize chlorine, eliminate the smell, and even stop discoloration. If you’re willing to splurge, you can buy a specialty detergent like Summer Solutions Suit Solutions ($8). A little goes a long way. I like to pour two small capfuls into a gallon-size ziplock bag with an expandable bottom, and bring it with me to the pool. When I’m done swimming, I’ll pop my suit into the ziploc, fill it with water and swish it around a couple of times. Since it has a wide bottom, I can let the bag sit while I shower and get dressed. Then I’ll empty out the water and rinse out the suit before I take it home. It’s an extra step that I have to add to my routine, but it saves me from having to walk home with a tote full of wet swim gear that reeks of chlorine.

* Note: I received samples from Triswim and SwimSpray to review for this post

Get Sexy Summer Shoulders Fast

What do tiny straps, sun dresses and strapless gowns have in common? They all go perfectly with strong, sculpted shoulders. With summer in full swing, it’s the perfect time to focus on your deltoids with these 3 at-home moves.

1.Front to Lateral Raise. Grab two light weights and stand shoulder-width apart. Lift one arm in front of you, raising up to shoulder height, and raise the other arm to the side, making an L shape with your arms. Lower your arms back to your side, and alternate. Aim for 3 sets of 12. If you don’t have a set of light weights, full water bottles or cans will do the trick.

2. Planks with a Shoulder Touch. Get into a plank position. Balancing on your left arm, lift your right hand up to touch your left shoulder, hold for one count and lower it back down. Do the other arm to complete one rep, and go for 20 reps. If you’re a beginner, start with with a regular plank without the weights, and hold for 30 seconds. Remember to keep your abs engaged, and your shoulders and chest strong so you don’t let your chest “sink down.” Pro tip: planks are also great for your abs and can be more effective than crunches.

3. Pull-ups. Women especially are reluctant to try these, but they are a fantastic way to build and keep upper body strength and get at your shoulders. I put a pull-up bar in my house in a doorway I go through all the time, and put in 2 or 3 every time I walk under it. Adding a pull-up bar to your home will keep your shoulders strong and sexy all year round.

When you’re done with these, check out How to Get Tank Top Arms in 30 Seconds for more upper-body workouts. You’ll be summer-look ready in no time!

Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

Move of the Day: Sumo Jumps

Photo: Joseph Montezinos Have you heard of plyometrics? Roya Siroospour, creator of Explosive 30, a Crunch/Miami plyometrics class says it burns the maximum amount of calories in the shortest amount of time while toning the body from head to toe. Sounds great, right? This plyometrics move may seem simple, but don’t judge it until you try it. We bet your mind (and body) will think differently after a set of 30 jumps.

How to do it: Start by standing with feet shoulder-width apart and hands clasped with thumbs crossing. Bend your knees and push your hips back to lower into a squat. Don’t allow your knees go past your toes. Take off from the ground, jumping into the air as high as you can while raising your arms overhead. Land with feet flat in squatting position; repeat.

Do three sets of 30 seconds each with 30 seconds of rest in between each set.

Try this move: Sumo Jumps

Tick Safety Tips for Kids at Summer Camp

SATURDAY, June 29 (HealthDay News) — When children head off to outdoor camps this summer, they need to be protected from ticks and tick-borne illnesses such as Lyme disease, experts say.

Youngsters aged 5 to 14 have the highest incidence of Lyme disease in the United States, according to the Tick-Borne Disease Alliance (TBDA). Lyme disease is spread by deer ticks, which are found in many types of settings at outdoor summer camps, including woodlands, lawns and playing fields, tree stumps and picnic tables.

“Deer ticks are cesspools of disease, and they put your children at risk of contracting Lyme disease and many other potentially debilitating diseases such as babesiosis, anaplasmosis, bartonella, tularemia and mycoplasma,” Bob Oley, a public health consultant with the group, said in an alliance news release.

“These microscopic bugs pose an enormous threat to our children, who are especially vulnerable during the summer months. It is imperative to educate ourselves about tick-borne diseases, and take the necessary precautions to protect our children from them.”

The TBDA outlined steps parents can take to protect their summer camp-bound children from ticks and tick-borne diseases. Summer camps should have a tick management program in place to protect campers, and should also notify parents right away if an embedded tick is found on their child, as immediate medical treatment may be advisable.

Make sure your child has tick repellant that contains an Environmental Protection Agency-registered active ingredient. Children should wear light-colored clothing that makes it easier to spot ticks and all their outdoor clothes and shoes should be sprayed with permethrin.

If your children attend a day camp, put their outdoor clothes in a separate hamper in the mud room or garage. As soon as possible, put these clothes in the clothes dryer on high heat for 20 to 30 minutes. The heat will kill any ticks that may be on the clothes.

Teach your children about areas they should avoid, the tick-repellant clothes they should wear, how to properly use tick repellant on exposed skin, and how to conduct body checks for ticks after being outdoors and at night before they go to bed.

If your child is younger than 10, talk about tick prevention with a camp counselor and make sure that those in charge of the camp know about these precautions.

More information

The U.S. Centers for Disease Control and Prevention has more about tick safety.

Move of the Day: The Skaters

You don’t have to own a skateboard—or even know how to ride one—to see toning results from our Move of the Week: Skaters.

This plyometric exercise strengthens your legs and glutes, while keeping your heart-rate up for a cardio boost.

The Skaters move, along with a complete plyometrics routine, can burn up to 350 calories in less than 30 minutes.

How to do it: Stand with feet shoulder-width apart and knees slightly bent. Hinge forward at the waist as you raise your left foot. Push off your right foot and explode toward the left, landing on your left foot with knees slightly bent; touch right toes to the ground behind your left foot. Push off your left foot and explode back toward the right, landing on your right foot with left toes touching behind it. Repeat, alternating sides.

Try this move: Skaters

Read more:

Blast Fat With Plyometrics 8 Exercises That Triple Your Calorie Burn 5 Quick-and-Easy Moves for Strong Legs Get Gorgeous Legs With This Workout

Recipe of the Day: Super Vegetable Salad

This super vegetable salad is light, healthy, and the perfect dinner when you’re on a diet–or any night!

Tofu keeps the calories low and is a great source of lean protein. One serving is 267 calories with just 2 grams of saturated fat.

Just roast the cherry tomatoes for 10 minutes in the oven, and steam the broccoli, beans, and carrots. The tofu is dipped in cornmeal and sauteed until golden. Combine these with all other ingredients and drizzle with the dressing. Yum!

Ingredients: Tomatoes, broccoli, green beans, carrots, lettuce, scallions, extra-virgin olive oil, red wine vinegar, Dijon mustard, maple syrup, cornmeal, fresh herbs, tofu.

Try this recipe: Super Vegetable Salad

Try This Quickie Beach Workout

If you’re heading to the beach this July 4th weekend, here’s a quickie workout to take with you. Exercise on a holiday weekend? I’m sure you don’t want to spend a lot of time working out, but exercising on the beach is a lot of fun and challenges your body at the same time.

The sand provides an uneven and unstable surface, which makes working out more challenging because your body has to work harder to balance, which means you’ll burn more calories and give your body a seriously great work. Additionally, the sand provides some cushion for your joints, so running and jumping is lower impact, which puts you at less of a risk for injury.

For this quickie workout, start out by running or walking briskly on the beach for 3 minutes. (Use a timer on your cell phone to keep track.) Stop and do high knees in place for one minute and then do as many push-ups as you can for one minute. Run or walk again for 3 minutes followed by a minute each of Mountain Climbers and alternating jumping lunges. And, finally, run or walk for 3 minutes and finish with a minute each of Burpees and jumping jacks. Try to move from one exercise to the next for maximum calorie burn, but, of course, work at your own pace.

Complete the entire circuit for a 15-minute workout or twice for a longer 30-minute workout. When you’re done, cool down by taking a dip in the ocean!

Unsure of how to do some of the exercises listed above? Check out this post, which includes exercise how-to videos and even more do-anywhere workouts!

Please consult your doctor before starting a new exercise program.

Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.

Crowdsourced: What’s Your Favorite Fast and Healthy Dish to Make?

Getty Images

We asked our Facebook and Twitter followers for some of their best kitchen advice. Here’s what they said:

Question: What’s Your Favorite Fast & Healthy Dish to Make?

“Sauté one green pepper, one onion and one can of roasted tomatoes in a skillet. Add chicken sausage and serve over rice…yum.” —@AGRO2006 “My favorite shortcut is a rotisserie chicken from the deli. I whip up some chicken tacos, topped with chopped purple cabbage, cheese and salsa.” —Sylvia M., via Facebook “I combine sliced tomatoes, cucumbers, bell peppers and red onion with feta, drizzle with olive oil and season with a pinch of salt, pepper and dried thyme. Voilà!” —Amani A., via Facebook “Scrambled eggs with black beans and Tabasco served on two corn tortillas.” —@DoubleBoom211 “I like turkey burgers on 100-calorie multigrain sandwich thins with Swiss cheese, lettuce and tomato.” —Kortney C., via Facebook “I fill half a butternut squash with mixed country veggies, top with feta, then steam for 15 minutes and serve with fresh salsa on the side.” —@naasleroux “Stuff a bell pepper with pilaf or beans, top with low-fat cheese and pop in the oven for 15 minutes.” —@Dryas211 Celebrity share:
We even weighed in with outrJuly/August cover celebrity, Julia Louis-Dreyfus.

“I am so into arugula right now! I love it with olive oil, lemon and Parmesan. You can put an egg on top! I’m a fried-egg girl, over medium.” Professional cook share:
Superstar cook Padma Lakshmi, host of Bravo’s Top Chef and author of Tangy Tart Hot & Sweet, reveals her no-fail quickie meals.

Sautéed shrimp over salad greens: “Shrimp cooks really fast tossed in a pan with a bit of olive oil and spices. Great for protein with few calories!” Cottage cheese caprese salad: “I sub in low-fat cottage cheese for mozzarella and serve with the classic tomatoes, basil and aged balsamic vinegar.” Lentils and rice: “I cook them with salt, bay leaves and water. In the meantime, I sauté veggies with curry powder. Then I mix it all together. Comforting, yummy and reheats beautifully.” Author and chef share:

“I freeze pesto in ice cube trays. Quick to defrost in a plastic bag and used to season vegetables, grilled chicken and fish, they are like having money in the bank.” —Julia Turshen, co-author with Gwyneth Paltrow of It’s All Good: Delicious, Easy Recipes That Will Make You Look Good and Feel Great

U.S. Women Delay Motherhood, Teen Births Historically Low

By Steven Reinberg
HealthDay Reporter FRIDAY, June 28 (HealthDay News) — As American women continue to delay parenthood, rates of teenage births and births for women in their early 20s are at all-time lows, federal health officials reported Friday.

U.S. women have their first baby at age 25.6 on average, according to 2011 figures released by the U.S. Centers for Disease Control and Prevention (CDC). This is up slightly from 2010 and significantly older than the 1970 average of 21.4 years.

Births to girls 15 to 19 declined 8 percent between 2010 and 2011, and births to women 20 to 24 years old dropped 3 percent to a record low, the CDC report stated.

“If this [trend] results in more births being planned and intended it is difficult to object to it,” said Dr. Jeffrey Ecker, director of Obstetrical Clinical Research and Quality Assurance at Massachusetts General Hospital in Boston.

“If we are talking about a shift from early 20s to late 20s or early 30s, the expectation is that outcomes would be safe and healthy. The message isn’t that it’s fine to wait until a woman is in her late 30s or 40s to think about becoming pregnant,” added Ecker, who is also chair of the American College of Obstetricians and Gynecologists’ Committee on Obstetric Practice.

As women get older it is more difficult to become pregnant, Ecker said, adding that the likelihood of miscarriage and other complications also increases.

Overall, 3.9 million U.S. births were reported in 2011, representing the lowest general birth rate since 1998 — 63.2 births per 1,000 women aged 15 to 44 — and 1 percent less than in 2010, the CDC reported.

Birth rates were unchanged for women aged 30 to 34 but rose for women 35 to 44.

Births to unmarried women declined in 2011 for the third year in a row — down another 2 percent from 2010.

Experts found good news in the report.

In terms of health, highlights are a leveling off of cesarean births and the continued decline in the preterm birth rate, said lead author Joyce Martin, an epidemiologist at CDC’s National Center for Health Statistics, Division of Vital Statistics, Reproductive Statistics.

In 2011 the rate of cesarean delivery remained about the same as the year before — nearly 33 percent of all births. Previously, the number of women undergoing C-sections had increased steadily, jumping 60 percent from 1996 to 2009.

Meanwhile, the rate of preterm deliveries (before 37 weeks) dropped in 2011 for the fifth straight year to 11.7 percent of all births, down 2 percent from 2010 and 8 percent from its high in 2006.

The rate of babies born at a low birth weight in 2011 was 8.10 percent — down somewhat from 8.15 percent in 2010 and 2 percent lower than the 2006 peak of 8.26 percent.

Other notable findings: Multiple births were relatively unchanged in recent years. Twins accounted for 33.2 per 1,000 total births in 2011.

Births of triplets and more also remained unchanged at 137 per 100,000.

Dr. Mitchell Maiman, chairman of obstetrics and gynecology at Staten Island University Hospital in New York City, said he expects that women will continue to postpone childbirth.

“More and more women are not only in the workforce, but more women are the primary breadwinner in the family,” he said.

“So you are going to have more women who are delaying childbearing to enhance their careers. And you have amazing technology to enable them to accomplish that,” Maiman said. “You are going to see older and older mothers.”

More information

For more information on healthy mothers and babies, visit the March of Dimes.

Trees May Save a Life Each Year in Big Cities

By Amy Norton
HealthDay Reporter THURSDAY, June 27 (HealthDay News) — Parks and tree-lined streets may give city dwellers more than shade. They may also save some lives, a new study from the U.S. Forest Service suggests.

Researchers estimate that across 10 U.S. cities, “urban forests” prevent an average of one death per year, by helping to clear the air of fine particulate matter — tiny particles released when fossil fuels are burned. Car exhaust, wood burning and industrial sources such as power plants all contribute.

Those fine particles can be inhaled deeply into the lungs, and they are a particular concern when it comes to people’s health, said David Nowak, a Forest Service researcher who led the study.

The particles are thought to cause inflammation in the blood vessels and airways, which can be dangerous for people with existing heart or lung disease.

The new findings, reported in the July issue of the journal Environmental Pollution, suggest that trees play a role in protecting urban dwellers from the health effects of air pollution.

But, Nowak said, it’s not just a simple matter of “let’s plant more trees.”

This study shows a “large-scale” correlation between tree coverage and human health. But researchers still have to figure out the nitty-gritty, Nowak said. “How do we best design to protect people from [fine particle pollution]? What configuration of plants do we need? What species of tree?” he said.

And all of that, Nowak added, has to be figured out at the local and regional levels.

Trees, he noted, do a lot more than clear fine particles from the air. They have many beneficial effects — including reducing other air pollutants such as ozone, and keeping the temperature down during the summer. But certain other effects are not so good for human health: Trees release pollen, for example, which can exacerbate allergies and asthma.

“We need to make smart decisions about what we should plant, where we should plant and when we should plant, in order to improve people’s quality of life,” Nowak said.

The findings are based on daily air-quality data from 10 U.S. cities, along with information on the cities’ tree coverage. To gauge how trees might be affecting city residents’ health, Nowak’s team used a computer program from the U.S. Environmental Protection Agency (EPA) that estimates the health impact of changes in air quality.

Overall, Atlanta was number one when it came to the amount of fine particle pollution removed by trees, at 64.5 metric tons — owing to the city’s relatively dense urban forest.

But as far as lives saved, New York City came in on top, with an average of eight lives saved per year. That, Nowak said, was partly due to the city’s large population, but also to the “moderately high” removal of fine particles from the air — thanks to trees.

No one is claiming that trees are the answer to air pollution, though.

Trees may be a smaller-scale way to give people extra protection from pollution, said Janice Nolen, assistant vice president of national policy for the American Lung Association.

“But they’re not going to be the solution,” Nolen said.

The “big tools,” she said, are measures to reduce emissions from power plants, cars and other sources of pollutants.

One of those wide-scale measures got extra attention this week. The U.S. Supreme Court on Monday agreed to review a controversial decision by the D.C. Circuit Court of Appeals that reversed a major EPA air-quality policy — dubbed the Cross-State Air Pollution Rule, the Washington Post reported.

The regulation would have cut emissions from coal-fired power plants across more than half of U.S. states. Last August, the D.C. Circuit Court said the EPA had overstepped its authority in issuing the rule.

“We’re very pleased the Supreme Court will review this,” Nolen said.

As for trees, she said they are a worthy pollution-fighting measure to keep studying — including whether strategic planting along roadways might be beneficial.

More information

The U.S Environmental Protection Agency has more on fine particle air pollution.