Health Radar
Get Healthy No Matter What Your Age
Contents
4  Ask the Doctor
Dr. Kenneth Beer helps
you turn back the clock
on age spots
5 Sleep
 Bedtime snacks
for better sleep
6 Diabetes
Have you become a
Type 2 diabetes
time bomb?
8 Heart Health
Beat cholesterol naturally
9 Heart-Protecting Meals
 Foods that can save
your life
10 Cancer Prevention
 Lifestyle changes that are
surefire cancer fighters
12 Breaking News
Smoking’s risky effects
on the brain
14  Nutrition
 Top nutrition expert
discusses the importance
of staying hydrated
16 Fix My Recipe
 Hearty stew that’s
heart-healthy, too
A Publication of NewsmaxHealth.com
Lose Weight At 50
and Beyond
You can drop those extra pounds
in middle age. Here’s how.
By Jennifer Romijn
I f you believe you have to
overhaul your lifestyle to lose
weight once you hit middle age,
think again.
Once you get started with some
simple — yet smart — strategies
for diet and exercise, you’ll be on
your way to bigger changes that
help you shed pounds and feel
great.
People are often surprised
to discover how much weight
has crept on once they hit their
50s. Hectic schedules, shifting
metabolisms, age-related medical
issues, and even retirement can
add extra pounds.
“A lot of times these people
have retired from jobs that kept
them active and now they’re doing
less,” Christen Cooper, a registered
dietician in New York, tells Health
Radar. “Because they’re not on
their feet as much, they may not
be burning as many calories.”
Along with expanding
waistlines, the extra pounds can
exacerbate other age-related health
issues.
Richard Stiennon, an Internet
security expert and father of six,
Vol. 1, Issue 1 / January 2011
had ballooned up to 220 pounds,
which is about 25 pounds more
than the ideal weight for his
6-foot, 2-inch frame. The extra
weight was worsening his sleep
apnea, high cholesterol, and high
blood pressure.
“I got to a point where I said,
‘OK, I’ve got to do something
different,’” Stiennon tells Health
Radar, but with his busy schedule,
he didn’t know where to begin.
Not to mention, slimming down is
a challenge in middle age because
the body isn’t as quick to burn
calories as it once was.
So how can middle-age folks
like Stiennon kick-start their
weight-loss efforts? We asked
Cooper for some expert advice.
Here are six easy-to-follow tips she
says will have a significant impact.
Use Better
Measurements
The numbers on the scale don’t
tell the whole story. Focus on
body mass index (BMI) to get a
better idea of your personal body
composition.
Your BMI is calculated by
dividing your height by your
cover story
weight. Healthy BMI falls
between 18.5 percent and
24.99 percent.
At 220 pounds, Stiennon’s
BMI was 28.2, pushing
him into the “overweight”
category. (To find your BMI,
use the National Institutes
of Health calculator at www.
nhlbisupport.com/bmi.)
Approximately 70 percent
of U.S. men and women
over age 60 have a BMI of
25 or greater. A BMI of 30 or
greater is considered obese.
Another helpful
measurement is your hip-
to-waist ratio. To calculate,
divide the measure of the
smallest part of your waist
by the measure of your hips.
Simple Slim-Down Tricks
Losing weight doesn’t mean you have
to make big changes. Here are a few
tricks that can help you cut hundreds of
calories a month.
Check the serving size. Certain foods
are packaged in amounts that you could
finish in one sitting, but most of the
time you shouldn’t. Check the line on
the nutrition label that says, “Servings
per container” and keep your consump-
tion to just one serving.
Exercise less. It can actually help you
lose weight. The catch is that you have
to mix up your intensity by alternat-
ing between intense, 30-second bursts
and 4 to 5 minutes at a moderate pace.
Studies show that the short bursts lead
to more fat burning than longer, lower-
intensity exercise.
Drink cold water. The University
of Pittsburgh Medical Center Weight
Management Center found that drinking
cold water burns extra calories because
the body actually requires additional
energy to warm the water. When con-
suming a 12-oz glass of ice water, the
body actually burns an additional 17.5
calories in digestion.
Page 2 / January 2011
Men should be less than .95;
women, less than .8.
If the result is close to or
above 1, the person is likely
to have more belly fat.
Excess fat around the waist,
especially in middle age,
becomes more dangerous
as this fat, called visceral fat,
puts pressure on vital organs
that are trying to metabolize
food and take toxins out of
the blood.
Research shows that even
a few extra inches around the
waist in middle age is a sign
of built-up fat and plaque in
the arteries, increasing the
risk of a heart attack.
Take the First Step
Small changes to your
routine will make a big
difference. Walking briskly
for just 30 minutes a day
helped overweight middle-
aged people burn seven
pounds in a year and a half,
says a study conducted at the
University of Pittsburgh.
In contrast, similar adults
who didn’t exercise as
regularly actually gained
seven pounds in the same
time frame.
You can sneak in extra
walking by parking your
car farther away from the
office or the grocery store, or
schedule after-dinner walks
with friends and family.
“A lot of people think you
actually have to buckle down
and go to a gym and exercise,
but there’s a lot of ways you
can exercise doing natural
things,” Cooper says.
Try taking up an active
hobby, such as swimming
or gardening. “Gardening
involves your whole body;
not only are you bending
down and standing
up, you’re digging and
stretching. It’s a good, mild
exercise,” she says.
Shift Your Diet
As you age, you burn fewer
calories, so you need to cut
out about 200 calories from
your daily diet when you
turn 50. But that doesn’t
mean your appetite has
diminished accordingly.
To adjust, shift the
staple of your meals from
proteins (meat, eggs, dairy)
to complex carbohydrates
(fruits, vegetables, whole
grains).
“People in their 50s and
60s start to cut back on
carbohydrates because their
digestive system slows in
middle age and they feel
bloated when they eat them,”
Cooper says.
“But they have to
recognize that complex
carbohydrates — fruits or
vegetables, [certain] nuts,
beans — are all foods that
contain valuable nutrients, B
vitamins, and fiber. Although
they might make you feel
bloated at first, they are
actually going to keep your
system going.”
Try this: Reverse your
meals. Instead of a big dinner
every night, make it a hearty
breakfast, a medium lunch,
and a small evening meal.
Another trick? Cut way
back on sodium, which isn’t
just in the salt shaker —

it’s loaded up in processed
and packaged foods, such
as chips, soups, or crackers,
which contribute to that
bloated feeling and constrict
blood vessels and raise blood
pressure.
Build Muscle
Bad news: It’s hard to get
calories burning later in life.
Good news: Once you build
some muscle, it’ll be much
easier because “muscle mass
burns more calories than fat
mass,” Cooper says.
More bad news: Without
any sort of strength training
in your exercise regime,
you’ll lose five to seven
pound of muscle every
decade.
More good news: With
strength training, you’ll burn
40 percent more calories
than if you were to stick with
just cardiovascular exercises
such as walking, biking, or
running.
Clearly, muscle mass is key
to keeping your metabolism
pumping.
Even better news:
Resistance training for
people 65 and older can
reverse aging effects to
skeletal muscles, according
to a National Institutes of
Health study.
Twice-weekly strength
training sessions for six
months actually replaced
age-damaged mitochondria
in cells with healthy ones
and switched on muscle-
protecting genes in older
subjects.
To get started, most gyms
offer a free orientation or
personal training session
where you’ll learn how to use
the weight-lifting machines.
You can also try less-
intimidating strength-
training group exercise
classes that are usually called
“toning” classes. They will
help you add muscle and
flexibility in a supportive
environment.
Don’t want to hit the
gym? Buy some inexpensive
dumbbells for a home
workout.
Find easy-to-follow
workouts on the American
Council on Exercise’s website
at www.acefitness.org.
You can also make small
changes to strengthen and
build muscles — carry your
grocery bags to the car
instead of using a cart, pick
up your kids or grandkids
more often, and take the
stairs instead of the elevator
to build leg muscle and work
your heart.
That’s how Richard
Stiennon did it. He worked
in 45 minutes of exercise a
day.
That, along with cutting
back on sweets and
eliminating alcohol from his
diet, helped him get to his
personal target weight: 35
pounds lighter.
“It’s definitely going to be
a permanent change in my
habits,” he says.
Healthy Highlights
From This Story
• Extra weight in midlife
can exacerbate other age-
related health issues such
as heart health, cholesterol
cover story
5 Great Weight-Loss Foods
Add these five foods and you’ll drop
pounds even while you’re eating.
• Cayenne pepper increases your heart
rate and metabolism and allows you to
burn calories faster. Other spicy foods
can have a similar effect.
• Milk is high in protein, which burns
more calories during the digestive
process than either carbohydrates or fat.
Protein also helps build muscle, which
increases the body’s metabolism.
• Cinnamon reduces blood sugar
while simultaneously increasing the
production of insulin. The result? Less
sugar is stored as fat in the body. Sprinkle
cinnamon on food or try supplements.
• Green tea promotes fat oxidation,
which is the body’s way of breaking down
large molecules into smaller molecules
that it can use for energy.
• Almonds are a nutrient-rich food,
which will help you feel fuller on fewer
calories.
levels, and blood pressure.
• Simple, regular exercise
will help you drop extra
weight.
• Use body mass index and
hip-to-waist ratio for a better
view of your health.
• Extra weight around the
belly is more dangerous than
lower-body fat because it
puts pressure on organs.
• Shift from a protein-
focused diet to a complex
carbohydrate diet.
• Try eating larger meals at
breakfast and tapering down
the size of your meals so that
dinner is the smallest. This
may help with digestion of
carbohydrates.
• Strength training
will help you burn 40
percent more calories than
cardiovascular exercise alone.
January 2011 / Page 3
 ask the Doctor with Dr. Kenneth Beer
Turn Back the Clock on Age Spots
Q: What are the different types of age spots?
A: Some age spots are the result of sun damage
and others are caused by genetics. They are
usually brown or red, depending on the type,
and can be smooth or scaly.
Freckles and liver spots are thin, brown
specks called lentigines that often appear on the
face and the backs of hands. Larger spots can
sometimes show up on the chest or back.
Liver spots get their name not because they
are associated with the liver — but because they
are roughly the same color as the liver.
Lentigines are caused by both genetics and
sun damage. In fact, you can tell which hand a
golfer wears his glove on — the other is usually
covered in lentigines.
The red scaly spots, called actinic keratoses,
are the most serious. Caused by sun damage,
keratoses are pre-cancerous and can lead to
squamous cell carcinoma.
Q: Can age spots be a sign of some other
medical condition?
A: Many experts believe the skin is a window
into systemic diseases within the body.
Fortunately, most spots on the skin are nothing
more than a sign of aging.
However, some can indicate underlying
disorders. If you experience any of these three
types, consult with your dermatologist:
• Although they are rare, oil glands that are
numerous or rapidly changing may be associated
with colon polyps and/or cancer in a syndrome
called Muir Torre. These skin tumors can appear
anywhere on the body and in various sizes and
shapes.
• Thick, dark age spots that look like warts
are called seborrheic keratoses and occasionally
appear very suddenly and in large numbers. This
may be a sign of malignancy.
• Freckles may also be a harbinger of internal
malignancies when they appear in odd locations.
Irregular freckles may actually be melanomas.
Q: Can you prevent age spots?
A: Many age spots can be avoided, and most
Page 4 / January 2011
can be treated if they occur. Using sunblock
can decrease your risk of getting lentigine and
actinic keratosis, and using tretinoin (Retin A)
can undo damage from the sun.
Seborrheic keratoses are age spots that are
darker and less flaky than actinic keratosis, and
they are hereditary and not associated with sun
damage.
You can’t avoid them, but you can treat them
once they appear.
Q: What treatment options are available?
A: There are many. I recommend liquid nitrogen,
chemical peels, intense pulsed lights, or laser
treatment. These treatments vary greatly, and
before undergoing any of them, it is important
to understand the risks, costs, and need for
multiple treatments associated.
Each can be customized to suit the person’s
lifestyle, skin type, budget, risk tolerance, and
type of lesions.
In some instances, I use very high-tech
methods to deal with age spots. In others, we use
simple things such as the nitrogen treatments.
No matter what type of treatment you decide
to do, be realistic about the treatments and don’t
expect the spots to disappear overnight.
If you begin a treatment and it doesn’t work,
speak with your doctor about alternatives. Some
practices will refer you to a physician who has
a particular device that may be suited to your
needs.
One note of caution: When treating large areas
such as a whole face or both arms, significant
down time could be required to see a measurable
difference. There is no magic wand to make age
spots vanish, so plan accordingly.
Dr. Kenneth Beer is a leading Palm
Beach board-certified dermatolo-
gist and dermatopathologist and the
director of scientificskin.com. He is
the director of The Cosmetic Boot-
camp, which trains physicians in best practices for
cosmetic medicine. Dr. Beer is also an instructor in
dermatology at the University of Miami, and an A.B.
Duke Scholar at Duke University.

6 Bedtime Snacks for Better Sleep
T rue or false: The older
you get, the less sleep
you need? False! Throughout
asleep, reports the National
Sleep Foundation.
In fact, 44 percent of older
your life, sleep helps repair adults suffer from symptoms
the body, reduces stress of insomnia.
on your heart, improves So how much sleep do
memory, and controls your you need? West Virginia
weight. However, many University’s School of
people experience a change Medicine recently reported
in their sleep rhythms as they that seven hours is the magic
age — usually for the worst. number for daily hours of
Illness, physical ailments, sleep (including naps).
mental issues, and Sleep fewer than five hours
medications can all disturb each day and you double
your ability to fall and stay your risk for developing
Foods That Help You Get and Stay Asleep
Food How It Promotes Sleep
Milk Dairy foods contain tryptophan as well as the
mineral calcium, which assists in converting
tryptophan to melatonin.
Oatmeal Carbohydrates trigger insulin to move
other nutrients out of the blood into cells,
enhancing utilization of tryptophan. Oatmeal
also contains calcium, some melatonin, and
B6, a vitamin that is necessary for production
of neurotransmitters.
Bananas Along with tryptophan, carbs, and calcium,
bananas also contain magnesium, which
helps muscles relax.
Peanut Butter A perfect trio of tryptophan, calcium, and
carbohydrates.
Turkey or Chicken Turkey is famous for its tryptophan content,
but chicken will create the same sleepy effect.
Eggs Like chicken, eggs also contain high amounts
of tryptophan. Eggs are also a good source of
sleep-inducing calcium.
sleep
cardiovascular disease, the
researchers said.
You can help your body
get valuable rest by adding
foods rich in carbohydrates,
calcium, and tryptophan,
an amino acid that’s key
to creating the hormones
serotonin, which slows down
the nervous system, and
melatonin, which naturally
induces sleep.
Here are six snacks to
try about an hour before
bedtime:
When/How to Eat
While cold milk or other dairy foods also work,
warm milk is especially soothing, possibly
because it’s a traditional comfort drink.
Bake oatmeal cookies or have a bowl of warm
oatmeal with milk for an extra sleep-inducing
boost. Other whole-grain cereals will have the
same effect. Just limit the amount of added
sugar, which could keep you awake.
The riper they are, the sweeter bananas
taste, so choose a very yellow or even brown-
specked one to get a healthy treat that will
satisfy your sweet tooth, too.
Smear some peanut butter over a slice of
whole wheat toast or banana slices.
A small amount of chicken or turkey on whole-
grain bread, for added carbohydrates, should
elevate tryptophan.
Scramble an egg with some cheese and serve
with a slice of whole-wheat toast. Add a cup
of herbal, decaffeinated tea for a comforting
snack.
January 2011 / Page 5
Diabetes

Are You a Diabetes Time Bomb?

6 symptoms to watch out for. undiagnosed. Could you be
a walking diabetes time

W ith age comes wisdom

and experience — and
usually a little extra padding
Two-thirds of American
adults can now be classified
as overweight, and one-third
bomb? Check for these
warning signs.

around the middle. It may as obese. Belly Fat

seem innocent enough,
but a recent University
of Washington in Seattle
study found that gaining
20 pounds or more at age
50 and beyond tripled the
likelihood of developing
Type 2 diabetes.
For those who are already
obese by age 50, adding
another 20 pounds increased
their diabetes risk fivefold.
Excess weight is a
major risk factor for
Type 2 diabetes, which is
characterized by high blood
glucose and an inability to
properly utilize insulin. In
fact, 80 percent of people
with Type 2 diabetes are
overweight, according to the
National Institutes of Health.
If left untreated, diabetes
can lead to heart disease,
kidney damage, vision
problems, high blood
pressure, diseases of the
nervous system, and even
dementia.
Just as poor lifestyle
choices can lead an
individual to obesity and
Type 2 diabetes, improving
diet and health habits can
greatly control the disease
and its accompanying risk
factors. But awareness is the
first step.
According to the American
Diabetes Association, while
18 million Americans
have been diagnosed with
diabetes, another nearly
6 million have it, but are
Even if you’re not
overweight, excess fat
around your midsection
could indicate diabetes risk
after age 50, according to a
University of Washington
study. Women with waists
larger than 30 inches and
men with waists larger than
35 inches have more fat
around their vital kidney,
liver, and pancreas.
Visceral fat has been
linked to heart disease,
breast and colorectal cancer,
and gall bladder problems.
How do you get rid of it?
Exercise daily and cut out
excess fats and sugar. Women
should consider hormone
replacement therapy after
menopause.

Doctor: Diet Colas ‘Disastrous’ for Diabetics

A mericans continue to drink lots of sugary
soft drinks, which have been accused of
playing a major role in obesity. Colas have also
been charged with contributing to heart disease
and diabetes.
Is switching to diet colas to cut sugar and
calories a good idea? No, says Dr. Russell
Blaylock, a board-certified neurosurgeon and
editor of The Blaylock Wellness Report. “The
major artificial sweeteners are associated with
deadly, crippling diseases, including brain
tumors, seizures, migraine headaches, and
miscarriages,” he says.
Aspartame is a common artificial sweetener
in diet sodas, and it is also a dangerous toxin
that can accumulate in the body and cause many
cancers including pancreatic, breast, leukemia,
and lymphoma.
Aspartame has been associated with
worsening diabetic control, Blaylock warns.
“[Diabetics] start drinking aspartame, and
suddenly their blood sugar goes haywire and
they can’t keep it under control,” he says. “It’s
disastrous for diabetics to use aspartame.”
Blaylock suggests drinking purified water
or white tea (try a flavored version, such as
pomegranate tea). “You get accustomed to them
and you won’t crave sweetened colas.”

Page 6 / January 2011


Weak Libido
A study conducted at
the University of Chicago
Medical Center found that
diabetes reduces interest in
sexual activity. In men, it
can also lead to to erectile
dysfunction due to nerve or
“Fit After 50” facts
Diabetes and depression
seem to go hand-in-
hand for middle-age
women, according to
a Harvard School of
Public Health, Boston,
study. Diabetes raises
the risk of depression
and vice versa for these
women, researchers
said. They suggest
weight management
and regular physical
activity to combat both
conditions.
blood vessel damage. In fact,
men are reportedly more
likely than women to grow
disinterested in sex as a result
of diabetes. Both sexes suffer
fluctuating blood glucose
levels and fatigue, which can
also curtail sexual desire.
Unquenchable Thirst
If you’re excessively
thirsty, it could be a sign
that your blood sugar is too
high. High blood sugar —
hyperglycemia — occurs
when your kidneys cannot
absorb all the sugar in your
blood. A urine test at the
doctor’s office will determine
if this is the case.
Likewise, if you find you
have to use the restroom
more frequently, poorly
functioning kidneys may be
the cause. Dehydration from
frequent urination is not to
be taken lightly, as severe
cases can lead to coma.
Excessive Fatigue
Out-of-whack blood sugar
is a common reason for
fatigue. If you feel overly
tired and have one or more
of the other warning signals,
get tested for diabetes.
In the meantime, antidotes
for fatigue include regular,
moderate exercise, seven to
eight hours of sleep each
night, and stress control.
Tingling Hands and Feet
According to the National
Institutes of Health, 60 to
70 percent of diabetics have
some form of neuropathy,
which is nerve damage
caused by prolonged elevated
levels of blood glucose.
While this can affect any part
of the body, it’s often first
noticed as a tingling in the
hands and feet, known as
peripheral neuropathy.
Wounds That Don’t Heal
The long-term effects
of diabetes impair wound
healing by reducing
sensation and arterial blood
flow. When a wound doesn’t
get enough blood, it won’t
heal in a normal timeframe.
Diabetics are 10 times more
likely to lose a limb when
wounds don’t heal due to
reduced sensation caused by
neuropathy.
Diabetes
Health Radar
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health
Please note: All information presented in Health
Radar is for informational purposes only. It is not
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swers to reader questions are provided for informa-
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Health Radar should not be construed as medical
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January 2011 / Page 7
Heart Health

Tame Cholesterol Naturally

By Vera Tweed especially good for the heart. dosages typically cause

Y ou’ve certainly heard that

cholesterol is a major
risk factor in heart disease.
It’s also poorly controlled for
most heart patients.
For the nearly half of
Americans with unruly
cholesterol levels, that’s
dangerous because heart
disease is the world’s No.
1 killer, responsible for
almost 30 percent of deaths
worldwide.
Fortunately, there are
natural, drug-free ways to get
cholesterol to manageable
levels.
Regular physical exercise
and a healthy diet — low
in saturated fats and sugars
and high in fiber and plant
foods — are the first lines of
defense against unhealthy
cholesterol.
Cold-water fish such as
salmon, tuna, herring, and
sardines as well as fish oil
and oats (a particularly good
source of soluble fiber) are all
But in addition to these
heart healthy foods, certain
dietary supplements can, in
many cases, be as effective as
statin medications, according
to Dr. Joseph Keenan, a
member of the American
Heart Association’s council
on nutrition, who has been
researching the role of
nutrients in heart health
since 1987.
Based on his work, which
includes more than 50
published studies and 150
scientific presentations,
Keenan has identified
three key supplements for
controlling cholesterol:
Niacin (Vitamin B3)
In clinical trials, high doses with water. After a few days,
of niacin have lowered “bad” increase to 1,500 mg daily,
cholesterol and triglycerides
(another potentially
damaging blood fat) by 15
percent, and increased “good”
cholesterol by 18 percent.
However, such
uncomfortable flushing
of the skin and may cause
itching and digestive
upset. Non-flushing forms,
niacinamide and inositol
hexanicotinate, are available
but have no beneficial effect
on blood fats.
The solution, according
to Keenan, is time-released
niacin, taken in gradually
increasing amounts.
Under the supervision of a
physician, start with 500 mg
per day at bedtime with a
large glass of water.
After three to four days,
increase to 1,000 mg daily,
taking 500 mg with a meal
early in the day and the
other 500 mg at bedtime
taking the extra 500 mg at
bedtime with two glasses of
water.
If side effects are too
uncomfortable at 500
mg, start with 250 mg

5 More Heart-Saving Nutrients

u
L-carnitine may protect against injury from a heart
attack, new research suggests. It is essential for the
transfer of omega-3 fatty acids to the mitochondria.
Because the amino acids that make up L-carnitine are
found in protein, vegetarians, especially, may need to
take supplements.
u Lycopene is an antioxidant linked to lower incidences
of cardiovascular disease. Look for lycopene in daily
multiples and men’s formulas. About 75 mg daily is a
safe upper level.
u Coenzyme Q10 (CoQ10) sparks energy, converts free
radicals into oxygen and water, sustains gum health,
and helps prevent plaque clots in arteries. While almost
every cell in the body can produce CoQ10, shortages
occur due to overactive thyroid, statin drugs, and
simple aging of cells.
u Vitamin E is a powerful antioxidant composed of four
naturally occurring tocopherols and four tocotrienols,
which are fat-soluble alcohols that protect the
cardiovascular system. Look for d-alpha tocopherol in a
daily multiple, anti-aging, or cardiovascular formula.
u D-ribose is useful in cardiovascular disease,
particularly congestive heart failure. Other benefits
include increased energy, mood stabilization, and
pain relief (especially for fibromyalgia sufferers). Most
ribose supplements are water soluble.

Page 8 / January 2011

 Heart Health

It has also been shown to

“Fit After 50” facts increase “good” cholesterol A Day of Heart-Healthy Meals
Middle-age and older by 5 percent to 8 percent in Incorporate these foods throughout
men who eat fish clinical studies. the day to help repair and protect your
every day are nearly In addition, it protects the cardiovascular health.
60 percent less likely liver against damage from
any source, including statin Breakfast
to develop metabolic u To stop free radical damage, make a
syndrome, says a medications or high-dose
smoothie with berries that are packed
new Korean study. niacin. with antioxidants called anthyocyanidins.
Metabolic syndrome is “It’s safe and well Blueberries and raspberries have some of
a set of risk factors for tolerated,” Keenan says. A the highest levels of antioxidants. Before
diabetes, heart disease, therapeutic dose is between blending, toss in some ground flaxseed
and stroke, which 600 and 900 mg daily. for the most alpha-linolenic acid found
in any food, a fat that protects the heart.
includes belly fat, high You can also sprinkle whole flaxseeds on
blood pressure, high Plant Sterols
cereal or mix in with oatmeal.
blood sugar, low HDL A type of fat found
cholesterol, and high naturally in plant foods, Lunch
triglycerides. plant sterols are the key u
Have a salad that includes potassium-
ingredient in cholesterol- rich spinach to combat high blood
lowering margarines. pressure. Also add tomatoes, which
and increase dosages They are also added to contain lycopene, a nutrient that lowered
the risk of cardiovascular disease in
more gradually. “The other foods, such as some women by 33 percent in a Harvard
overwhelming majority of orange juice, milk, pasta, University study. Throw in some black
people adapt to niacin nicely,” bread, and other baked or kidney beans for a big boost of B
Keenan says. goods, and are available in vitamins, including niacin.
He emphasizes that a liver supplements.
enzyme blood test should be “Plant sterols block at Dinner
u
Make your protein source a serving of
done before starting and six least 80 percent of dietary
salmon, herring, or albacore tuna, all of
weeks later. cholesterol,” Keenan says. which are rich in omega-3 fatty acids and
Between 7 percent and 10 They also help to eliminate alpha-linolenic fatty acids that help boost
percent of people are more some of the cholesterol that the immune system, reduce blood clots,
sensitive to niacin and need is produced by the liver. and protect against heart attacks. Add a
only 500 to 700 mg daily. Studies have shown that baked potato – rich in folate, which has
been shown to reduce the risk of heart
In this group, higher doses consuming 2 g of plant
disease and stroke.
cause elevated liver enzymes, sterols daily with meals, in
which indicate inflammation conjunction with a heart- Snacks
and damage to the liver, so healthy diet, can reduce “bad” u To get your plant sterols, have a
dosage should be monitored cholesterol by 10 percent to handful of almonds or walnuts for their
carefully. 15 percent without lowering blood-cleaning, cholesterol-balancing
“good” cholesterol. effects. Have a banana, which is high
Pantethine in soluble fiber that lowers “bad”
Because plant sterols,
cholesterol levels. A piece of dark
A specific form of vitamin niacin, and pantethine work chocolate, with 70 percent or higher
B5 called pantethine differently, their effects cocoa content, has flavonoids and
(pantothenic acid) has are cumulative. “With this resveratrol to lower blood pressure.
lowered “bad” cholesterol by combination,” says Keenan, But keep chocolate consumption to a
10 percent and triglycerides “Not very many people minimum. The extra calories and fat will
outweigh the benefits.
by 10 percent to 15 percent. would need to be on statins.”

January 2011 / Page 9

Cancer Prevention
10 Surefire Cancer Fighters
T he National Cancer
Institute reports that
50 to 75 percent of cancers
are preventable. However,
it also warns that the most
important risk factor for
developing cancer is age.
Most cases develop in
people over age 65, so if you
aren’t practicing cancer-
fighting habits, you’re
putting yourself at even
greater risk. Below are proven
lifestyle changes you can
make to avoid cancer. Bonus:
They’re all low- or no-cost.
“Cancer is a disease that
is cheaper to prevent than
treat,” Michele Forman,
Ph.D., a professor at the M.
D. Anderson Cancer Center’s
Department of Epidemiology,
said in a statement. “If we eat
healthier meals and increase
daily exercise, we could avoid
about one-third or 186,000
cancer deaths this year.”
Exercise Daily
The American Cancer
Society recommends
exercising five days a week
for 30 minutes each session.
If you’re new to exercise, you
can start slowly and build
up gradually. Can’t afford
a pricey gym membership?
Visit your local city parks
and recreation center, which
provides free or low-cost
gym memberships as well
as budget-friendly sports
programs for adults and kids.
And remember — a nightly
after-dinner walk around the
neighborhood costs nothing.
Page 10 / January 2011
Eat More Fresh Produce
Many studies have shown
that fruits and vegetables
are chock full of vitamins,
minerals, and fiber that help
prevent cancer — especially
if you get the recommended
five servings per day. A
colorful variety of produce
will also ensure that you’re
getting a healthy dose of
protective antioxidants. Seek
out local farmers markets,
which offer fresh, in-season,
and less-expensive produce.
Go to USDA.org for a list of
farmers in your area.
Get Regular Checkups
Cancer-screening exams
should be done when you are
healthy and have no signs of
illness — when cancer can
be found at its earliest, most
treatable stages. Also, during
colorectal and cervical cancer
screenings, the physician can
remove abnormal cells that
may develop into cancer.
Stop Smoking
Smoking is the single
largest preventable cause of
death in the United States.
Plus, giving up cigarettes
could save you up to $4,000
a year. The American Cancer perc (perchloroethylene) and
Society suggests you:
• Get rid of all tobacco
products including cigarettes, in animals.
chew tins/pouches, and
ashtrays in your house, car,
and workplace.
• Seek counseling. Free
help is available through
ACS’s toll-free Quitline at
877-YES QUIT. The support
can give you up to a 70
percent chance of quitting
successfully.
• Reduce stress. Add some
pleasant activities that will
distract you from the urge to
smoke — drink some hot tea,
make a trip to the gym, take
a bubble bath, or check out a
book you want to read. Find
more tips and resources at
YesQuit.com.
Drink Tea
Research shows that
drinking tea regularly,
especially green and white
tea, helps thwart cancer.
Studies have shown that
tea inhibits colon, breast,
prostate, lung, melanoma,
ovarian, and bladder cancer.
The two most powerful
components of tea are
epigallocatechin gallate
(EGCG) and quercetin. These
suppress signals to molecules
that are needed for cancer
cell reproduction.
Avoid Dry Cleaning
Purchase clothes that
don’t require dry-cleaning
since about 85 percent of dry
cleaners use a chemical called
other chemicals that have
been shown to cause cancer
Be Sun Smart
Exposure to ultraviolet
radiation is the No. 1 cause
of skin cancer, but it’s easily
avoided. Sun-Protection
 Cancer Prevention

Factor (SPF) 15 sunscreen
is just as good as SPF 70,
if applied and reapplied
properly, and it is usually less
expensive. And avoid tanning
beds — the UV light is just as
harmful as sunlight, says the
Cleveland Clinic.
Drink More Water
A study published in The
New England Journal of
Medicine found that men
who drank six 8-ounce
glasses of water daily cut
their risk of developing
bladder cancer in half.
Another study found that
women who drank a lot of
water reduced their risk of
developing colon cancer by
up to 45 percent.
Watch Your Weight
Cancers of the colon,
breast, uterus, kidney, and
esophagus are associated
with obesity, and additional
links to excess weight have
been found to contribute
to cancers of the pancreas,
bladder, and ovaries,
according to the National
Cancer Institute. A study
published in the journal
Cancer showed that obese
men who develop prostate
cancer are more likely to die
from their disease than men
of normal weight.
Choose Meat Wisely
Limit red meat (beef, pork,
and lamb) to 3 ounces daily
of lean cuts or eat grass-fed
beef, which contains more
beneficial nutrients. Choose
meat and poultry that are
organic or raised without
hormones and antibiotics.
And feel free to eat more
fish, especially cold water fish
with healthy fat, such as wild
salmon, tuna, herring, and
sardines.
Also, avoid processed
meats or choose healthier
versions. Cold cuts, sausages,
and hot dogs are linked to
cancer but it’s possible that
a particular food additive in
these, sodium nitrite, is the
real culprit. If you want to eat
these types of foods, look for
products made without the
additive. You can find them
at most health food stores.

Foods to Eat . . . And Avoid

Cancer Fighter Food Sources How They Help

Curcumin Turmeric (Indian spice) Curcumin is a powerful anti-inflammatory and helps to

prevent many deadly diseases.

Carnosic acid Rosemary Adding rosemary extract to ground beef reduces the cancer-
causing chemicals that can form when meat is cooked at high
temperatures.

Resveratrol Wine, berries, peanuts A potent antioxidant, resveratrol protects the brain against
many cancer-causing toxins and reduces aging effects.

Cancer Promoter Food Sources Damage Caused

Sodium nitrate Hot dogs, sausage, bacon, lunch This food preservative aids in the development of nitrosa-
meats mines, which are cancer-causing chemical compounds

Acrylamide Crackers, cookies, French fries The chemical acrylamide is found in cooked foods and cigarette
smoke. It causes nerve damage and is considered a carcinogen.

Sugar Soft drinks, desserts, processed Sugar influences the body’s production of insulin, encourag-
foods ing the growth and division of cells in the pancreas, and thus
encouraging the development of cancerous cells.

January 2011 / Page 11

 Studies, Breaking News & Medical Updates
CT SCANS REDUCE
LUNG CANCER
High-tech computed axial
tomography (CT) scans have
again been proven to be effective
— and life-saving. Screening
smokers annually with the spiral
CT scans is shown to significantly
prevent deaths from lung cancer.
In the study, compared to those
who were screened with chest
X-rays, there were 20 percent
fewer lung cancer deaths — a
statistic so revealing that the
National Cancer Institute, which
conducted the National Lung
Screening Trial that found these
results, halted the trial to inform
the public. In 2010, an estimated
222,520 Americans (116,750
men and 105,770 women) will
be diagnosed with lung cancer.
Of those, 157,300 people will die
of the disease — more than the
deaths from colorectal, breast,
pancreatic, and prostate cancers
combined.
ALCOHOL MORE HARMFUL
THAN OTHER DRUGS
It might be legal, but alcohol
is more harmful than illegal
drugs like heroin or cocaine,
according to a new study out
of Britain. The findings, which
ranked the drugs based on their
Page 12 / January 2011
harmful effects such as mental
and physical damage, addiction,
crime, and costs to the economy
and communities, put alcohol
at the top of the list. Following
in second and third were heroin
and crack. At the bottom of the
list: LSD, buprenorphrine, and
mushrooms. Experts noted that
alcohol scored so high in part
because it is so widely used. The
study was paid for by Britain’s
Centre for Crime and Justice
Studies.
EXERCISE PREVENTS
THE COMMON COLD
Another reason to hit the gym:
People who exercise on a regular
basis are less likely to come down
with a cold or upper respiratory
infection, according to a new
study published in the British
Journal of Sports Medicine.
A study of 1,000 adults found
that feeling fit and exercising
on a regular basis — at least
five times a week — cut the risk
of contracting a cold by nearly
half (43 percent fewer upper
respiratory infections than those
who didn’t work out). Also, the
severity of cold symptoms fell
among those who were fit and
active. Medical experts say that
exercise boosts immune system
cells in the body. While this is
only a temporary, post-workout
boost, it increases the body’s
odds of successfully warding off
sickness.
RETINAL IMPLANTS
REVERSE BLINDNESS
In a breakthrough for blind
patients suffering from the eye
disease retinitis pigmentosa,
scientists developed an implant
that allowed the patients to see
shapes and objects just days after
treatment. The 3 mm-square
device, a sub-retinal implant, is
one-tenth of a millimeter thick
and is placed underneath the
retina. It replaces light receptors
that were lost because of the
disease, and uses the eye’s natural
image-processing ability to create
an image. Scientists described
the result as a re-awakening
for the optic nerves that allow
the patients to see again. The
degenerative disorder affects
about one in 4,000 people
worldwide. Trials are under way,
and the hope is that the device
will be on the market within five
years.
FISH OIL DOESN’T
SLOW ALZHEIMER’S
It helps the heart and it was
long thought to help the brain,
too, but one of the omega-3 fatty
acids found in fish oil doesn’t
slow the onset of Alzheimer’s
disease, according to a new study
published in the Journal of the
American Medical Association.
Docosahexaenoic acid, or DHA,
was given to a set of patients
in their 70s as part of a clinical
study (another group was given
placebos). Over the course of 18
months, there was no difference
in the onset of Alzheimer’s in
either group. But scientists are
still quick to point out that
people who eat a lot of fish
throughout the course of their
lives still have a significantly
lower risk of Alzheimer’s disease.
But that outcome could be due
to eating less meat with saturated
fats, which have been linked with
dementia.
SMOKING’S RISKY EFFECTS
ON THE BRAIN
Heavy smoking in midlife is
associated with a much greater
risk of developing dementia,
Alzheimer’s disease, and vascular
dementia later in life, according
to a study published recently in
the Archives of Internal Medicine.
Pack-a-day patients are 37 percent
more likely, and two-packs-a-day

patients are 44 percent more
likely to develop dementia. To
get to these findings, researchers
analyzed the data from a study
of patients who were 50 to 60
years old from 1978 to 1985, and
then looked at the same patients’
mental health 23 years later. The
result? A quarter of the group had
dementia.
RADIATION A RISK
IN MIDDLE AGE
Doctors had previously
thought that the risk of
developing cancer from radiation
exposure declined with age. But
a new study published in the
Journal of the National Cancer
Institute recently proved that
thinking wrong. The study found
that the cancer threat in middle
age due to radiation exposure —
even that from the sun’s UV rays
or from X-rays — is actually twice
as high as previously predicted.
The study took cancer data from
Japanese atomic bomb survivors
in the 1940s and combined it with
U.S. cancer data to determine the
findings.
AMERICANS WITH DIABETES
TO DOUBLE
The Centers for Disease
Control and Prevention has made
a frightening prediction: Up to
one in three U.S. adults could
have diabetes by 2050. Currently,
one in 10 U.S. adults has diabetes.
The projected increase is
Studies, Breaking News & Medical Updates
attributed not only to obesity in
America, but also to a larger aging
population and longer life spans
for those living with diabetes. The
CDC also says growing numbers
of minority groups who are more
at risk for the disease is also a
factor. The study analyzed census
data and estimates, as well as stats
on mortality rates, migration, and
births.
CRANBERRIES MAY BLOCK
STAPH INFECTIONS
In a small study, researchers at
Worchester Polytechnic Institute
found that cranberry juice
may play an important role in
blocking a strain of Staphylococcus
aureus from developing into an
infection. For an infection to
form, bacteria must first adhere to
a host, and then gather in colonies
to form a biofilm. During the
study, urine from the women
who drank cranberry juice would
not allow the biofilms to form.
Staph infections are of growing
concern in hospitals because
some of the most aggressive
forms, such as Methicillin-
resistant Staphylococcus aureus,
known as MRSA, do not respond
to antibiotics. Bacteria causes
infection when it enters the body
through a cut, sore, catheter, or
breathing tube. The infections
are more common in people with
weakened immune systems, often
those enduring long-term hospital
stays.
IT’S TRUE: STRESS LEADS
TO OVEREATING
Forty percent of adults
responding to a survey said
they had overeaten or had eaten
unhealthy foods during the
past month because of stress,
the American Psychological
Association reports. They also said
they didn’t have the willpower to
make lifestyle changes that would
enable them to cope in healthier
ways. For stress-management tips,
visit www.apa.org.
KEY TO REversING MS
DAMAGE FOUND
Researchers from Cambridge
and Edinburgh say they have
found a way to reverse central
nervous system damage caused
by multiple sclerosis. The British
team identified a mechanism
“Fit After 50” facts
Middle-aged and elderly
people with high levels
of vitamin D lowered
their risk of developing
cardiovascular disease
by 33 percent, their risk
of Type 2 diabetes by
55 percent, and their
chances of metabolic
syndrome by 51 percent
when compared to
those with low levels
of the vitamin, said
researchers at Warwick
Medical School in the
United Kingdom who
reviewed the results of
28 studies.
essential to recreating myelin
sheaths — the insulation that
protects nerve fibers in the brain
— and showed how it could be
used to make the brain’s own
stem cells carry out this repair.
The loss of myelin leads to nerve
damage in MS patients that
causes symptoms that range from
mild numbness to paralysis. The
researchers say this is a major
breakthrough for the millions of
people affected with MS around
the world. The hope is that the
discovery will lead to a new
treatment within 15 years.
January 2011 / Page 13
Nutrition
Hydration — The Key to Health
W hat is the single most important thing
you can do immediately upon waking
up in the morning? Stretch? Wash your face?
Check your e-mail?
Actually, the most important thing you can
do is drink two 8-ounce glasses of water.
While you sleep your body dehydrates.
With every breath you exhale, you lose a tiny
amount of water.
Water also evaporates off your skin. Your
normal metabolic processes are still working
while you sleep — draining more hydration
from your body. Throw in a little sweating,
and you wake each morning with cells
weakened from dehydration.
Our cells suffer when we’re dehydrated,
and we feel less fit, and we’re more
susceptible to disease.
Therefore, the first step towards better
health and fitness is proper hydration, which
is not difficult to achieve.
Your body needs a constant supply of
water, even during the colder winter months.
Our organs, muscles, brain, and blood are all
made up largely of water. But unfortunately,
many people let their wells run dry.
And there is a bonus to staying hydrated.
I have watched several of my clients and
athletes lose weight from simply drinking
two glasses of water in the morning, and
staying hydrated during the day.
They also report less hunger and less desire
for the typical two cups of coffee with sugar
and cream.
I would encourage you, if your stomach
tolerates it, to squeeze a few drops of lemon
A world-renowned nutrition expert and
Olympic athletic coach, Dieter Hogen cre-
ated a nutrition and training regimen in the
1990s that changed the elite athletes’ train-
ing paradigm forever. Schooled at Potsdam
University in Germany, Dieter brings his nutritional knowl-
edge to Health Radar with one goal in mind: “To simply
make you healthier and more energetic, no matter your age
or current physical condition.”
Page 14 / January 2011
juice in the water. The additional vitamins,
minerals, phytochemicals, and fruit acids will
help your body in its detoxification efforts.
I’m often asked, “How much water should
I drink each day?” There is no set rule.
It depends on your general health, fitness,
body composition, climate you live in, time
spent outdoors, type of work, and exercise
levels.
Drink small amounts (6 to 8 ounces)
throughout the day. Plan at least two times
during the day to drink a cup or two, like
before lunch and before leaving work.
Certainly drink additional water before,
during, and after exercise or other activities
that cause more than usual sweating.
Besides pure water, drinking different
types of teas, diluted freshly squeezed fruit
juices (cut 50:50 with water to reduce the
high sugar content that’s found in most fruit
juices), and vegetable juices all contribute to
good hydration.
Because many fruits contain 90 percent
or more water, people who consume lots of
them need to drink less water.
If you enjoy a drink (an evening glass of
red wine is my ritual), be aware that alcoholic
beverages act as diuretics. The influence
differs from person to person and depends
on which type and how much alcohol is
consumed.
While beer is considered a “long drink,”
containing relatively small amounts of
alcohol (2 to 4 percent), wine has much more
(12 to 14 percent) and most hard liquor top
50 percent or more.
A good rule is to drink a glass of water for
every glass of wine or liquor you consume.
Don’t worry about it if you are a beer drinker.
Next issue, I will discuss the most important
food item that you must have in your diet to stay
healthy and vigorous. I welcome your questions,
and will do my best to answer them. Please email
me at Dieter@Newsmax.com.
 nutrition

5 Nutrients to Cut Blood Pressure

H igh blood pressure (or hypertension)
increases risk of stroke, kidney failure,
and heart attack, and affects 30 percent of
U.S. adults, says the Centers for Disease
Control.
Since high blood pressure is symptomless,
regular checks are important. A normal
reading is 120/80. Anything over 140/90 is
considered high.
Many factors, including weight, salt intake,
stress, age, and family history, can increase the
odds of developing high blood pressure.
For a natural, drug-free approach to
keeping blood pressure in check, try these
nutrients, which you can find in supplements
or foods:
• Coenzyme Q10 (CoQ10). A study at the
University of Western Australia found
those taking 100 mg of CoQ10 twice a day
reduced systolic and diastolic pressure when
compared to those not taking CoQ10.
Foods rich in CoQ10 include beef, fish,
eggs, whole grains, and vegetables like
broccoli and spinach.
• Garlic. A team of researchers at University
of Adelaide in South Australia reviewed
11 studies examining the link between
garlic and high blood pressure and found
significant decreases in blood pressure levels
of the patients who consumed garlic.
However, garlic can thin the blood, so be
sure to consult with a physician before taking
garlic supplements.
• Folic acid (folate). A type of B vitamin,
folic acid helps lower blood levels of the
amino acid homocysteine.
One study of more than 9,000 Americans
found that those who had the highest daily
intake of folic acid (400 mcg) lowered their
risk of stroke 79 percent when compared to
those people who consumed the least (100
mcg) amount of folic acid. Whole wheat
pasta and breads are good sources.
• Fish oil. Omega-3 fish oil contains
both DHA (docosahexanoic acid) and EPA
(eicosapentaenoic acid), but DHA may be
more beneficial than EPA in lowering blood
pressure.
The American Heart Association
recommends eating fatty fish, such as tuna,
mackerel, or salmon, at least twice a week.
• Quercetin. This plant-based flavonoid
not only lowers blood pressure better than a
commonly used antihypertensive drug, but
it also prevents enlargement of the heart,
which is a major complication of high blood
pressure. The typical amount for adults is 100
to 250 mg three times per day.
Food sources include citrus fruits, apples,
onions, parsley, and tea.

Coffee: Drink to Your Health

G ood news for the more
than half of Americans
who drink three or more cups
of coffee per day: Scientists
have discovered that a good
old cup of joe contains
potent antioxidants that fight
numerous diseases. Here’s what
they discovered:
• Women who drink two to
three cups of coffee daily have a
25 percent lower risk of dying
from heart disease. And men
who drink more than five cups
of coffee each day lower their
risk of dying from heart disease
by 44 percent.
• Drinking coffee lowers
a man’s risk of developing
Parkinson’s disease up to 80
percent — and the more they
drank the better.
• Men who drank the most
coffee slashed their risk of
developing the fastest growing,
most difficult to treat prostate
cancer in half.
• Women who drank three
or more cups of coffee every
day were 50 percent less likely
to develop colon cancer.
• Enjoying six or more cups
of coffee daily can cut chances
of Type 2 diabetes by 54
percent in men and 30 percent
in women. Also having a cup
of joe at lunch was especially
helpful for women to stave off
diabetes.

January 2011 / Page 15

Fix My Recipe
Hearty Stew
That’s Heart-Healthy, Too
THE DILEMMA
During the winter weekends, who
doesn’t love to curl up on the couch,
watch a football game, and devour a
bowl of hearty stew? Unfortunately,
most recipes for stew are high in both
fat and sodium.
Ingredients like flour, butter,
cornstarch, canned broths, and white
potatoes hardly make for a healthy
meal. These recipes can wreak havoc
on your waistline and even raise your
blood pressure.
THE SOLUTION
To create a healthier version of beef
stew, switch to veal. Veal contains
fewer calories and half the fat of beef.
Veal is also more tender, easier to
digest, and cooks in less time.
Also, choose new or red potatoes
instead of white. New and red
potatoes have more nutrients and
won’t raise your blood sugar the way
white potatoes can. Once well cooked,
the potatoes will thicken the sauce, so
no need to add cornstarch or flour.
You can also use crushed or diced
tomatoes in place of broths. You can
find these tomato products with as
little as 10 to 20 mg of sodium per
serving, as opposed to 960 to 1,250 mg
in premade, canned broths.
For added nutrients and fiber, toss
in root vegetables such as carrots,
celery, and onions, but add softer
veggies like zucchini or eggplant later
so they don’t overcook and get mushy.
This one-pot meal can be made
ahead of time and gets better as the
days go by. Freeze extras for an instant
replay next weekend.
Page 16 / January 2011
VEAL STEW
2 lbs veal cubes
1 cup of chopped carrots
1 cup of diced celery
2 large diced onions
2 lbs of diced red potatoes
2 bay leaves
2 cans 24 oz. crushed tomatoes
1 tsp basil
4 cloves chopped or minced
garlic
2 tbs olive oil
Salt and pepper to taste Jill Evans is a personal chef
Cayenne pepper (optional) in Palm Beach County,
Fla., who has a passion for
delicious, nutritious home
DIRECTIONS
cooking. Her website is
• Heat olive oil in large pot. JillsHealthyCooking.com.
• Add veal and onions and brown
for 5 to 7 minutes.
• Add the remaining ingredients and cover.
• Let simmer for 1½ to 2 hours until the veal is tender and
vegetables can be pierced with a fork.
• This recipe can also be placed in a covered casserole in the oven
at 350 degrees.
Serving: 1 piece Beef Stew Veal Stew
Calories 831 376
Sodium 1,967g 170g
Total Fat 45g 9g
Have a favorite recipe that you don’t make anymore due to
fear of calories, fat, sugar, or sodium content? With a few smart
ingredient swaps you can enjoy it once again. Send your recipe
to Fix My Recipe and Jill Evans will transform it into a healthier
version. E-mail the original to Recipe@Newsmax.com or mail it to
Health Radar, P.O. Box 20989, West Palm Beach, FL 33416.