When it comes to so-called good foods and bad foods, it’s pretty easy to separate a green salad from a piece of pie. But some healthy foods can become less beneficial for you simply because of the way you cook them. Researchers analyzed three years of eating patterns of kids between the ages of 7 and 13 who gained excess weight in that time, and identified the foods most likely to get the blame. Fat-based spreads like butter, desserts, candy and sugary beverages and processed meats were on the list. But so were poultry and fish when breaded and battered, and potatoes cooked in oil — from French fries to chips. In these cases, the cooking methods undermined the value of otherwise healthful foods, and not just the chicken and fish. The researchers pointed out that when boiled or mashed without any fat, potatoes are satisfying, yet not associated with unwanted weight gain. Of course, if you leave off the coatings, chicken and fish won’t lead to excess pounds either. Note: Baking, poached and light sauteing are tasty alternatives, especially when you add herbs to increase flavor. The researchers also singled out whole grains and high-fiber cereals as good foods that don’t promote overweight. These happen to also be high in fiber, which is important for children as well as adults — and many kids… read on >
All Lifestyle:
Mindfulness Can Help Tame Everyday Stress
Being in tune with the present moment — called mindfulness — can relieve stress and make you an actor rather than a reactor, a wellness expert says. Focusing on what’s happening right now allows people to notice things they might otherwise miss, said Dr. Timothy Riley. He is an assistant professor in the family and community medicine department at Penn State Health. That might sound simple enough. But being engaged in the present moment, on purpose and non-judgmentally, can be a challenge, he said. “Being aware of physical sensations, thoughts and emotions — both pleasant and unpleasant — can help us choose how to respond, rather than simply react,” Riley said in a Penn State news release. Each individual’s upbringing and genes have programmed how they approach situations, he explained. A person’s automatic reactions can be spot on — or not. “You walk by Starbucks, see a cookie and you have an emotional response,” he said. “You want the cookie. Then may come guilt for wanting a cookie.” If you’re mindful, you see the cookie, are aware of your emotional response, and you can let it be without judgment, Riley added. “It puts you in this observer stance where we can witness what is happening without getting wrapped up in it,” he said. “It gives you a bit of space.” That moment can help you… read on >
Building Passion When You’re Not in Love With Your Job
Here’s some career advice for the new year. Experts often suggest that people follow their passion when looking for work that they’ll feel enriched by. But sometimes you don’t have a choice and have to take a job that you’re not quite wild about, to put it mildly. But rather than feel resentful and unhappy every day, over time you can learn to love the job — or at least like it. There are two different mindsets when it comes to finding job satisfaction: the “fit theory” and the “develop theory,” according to researchers from the University of Michigan and the University of Southern California. For people with the “fit theory” mindset, the priority is finding work that they can be passionate about from day one. People with the “develop theory” mindset aren’t as concerned with finding the perfect job. They focus more on the practical, like having a paycheck and believing they’ll develop an inner passion on the job as they master the position. After numerous studies, the researchers discovered that people are actually more flexible than they might think and can change their approach to fit the situation. So if you find yourself in a job that you only feel lukewarm about, there are steps you can take to feel more connected sooner. To create more passion at work: Search out tasks that… read on >
Here’s to a Healthy Holiday Season
Taking care of your health is one of the best gifts you can give yourself this holiday season, a medical expert suggests. “This festive time of year can be a lot of fun, but may also hurt our mental and physical health,” said Dr. Joseph Cooke, chairman of the department of medicine at NewYork-Presbyterian Queens hospital. “When we’re stressed or in a rush, it’s easy to forget to take care of ourselves. To have a happy and healthy holiday season, we should all take a few moments to pause, and be mindful of what our body and mind are telling us,” he added in a hospital news release. It’s important to set realistic expectations and goals. Say no to social activities, chores and events when you need to, and be sure your priority is on you, your family and your health. Holiday parties and shopping can expose you to illness-causing germs. Carry an alcohol-based hand sanitizer with you or wash your hands frequently with warm water and soap. Be sure to drink plenty of water. Dehydration can increase levels of the stress hormone cortisol, leading to feelings of anxiety, exhaustion and irritability, according to Cooke. Be active. Try to get at least 30 minutes of outdoor activity every day. For example, go for a run, take a walk with your family, or go ice skating.… read on >
Winter’s Many Challenges to Eye Health
Dry, itchy eyes are a common problem in the winter and low humidity is a major reason, one ophthalmologist says. “On average, the humidity drops in the winter with the colder weather,” said Marissa Locy, an instructor in the department of ophthalmology at the University of Alabama at Birmingham. “In addition, most people turn on the heat in their homes or offices to combat the cold. So, what you end up having is lower humidity outside, and even lower humidity inside, making for warm, dry conditions where moisture can evaporate from the eye faster than normal,” she explained in a university news release. If you spend time in heated locations, use a humidifier to add some moisture back into the air. Drink lots of fluids. Keeping your body hydrated will help maintain moisture in your eyes. Don’t blow heat directly onto your face, because this can dry up moisture in your eyes. In your car, direct heat vents towards your lower body. When outdoors, wear eye protection or a hat with a visor to keep particles and wind from getting into your eyes. If you wear contact lenses, be sure to keep them clean. In cold weather, your eyes could dry even more with contacts. Always wearing clean contacts reduces the risk of infection and itching, Locy said. And talk to your doctor. Occasional bouts… read on >
It Really Is Better to Give Than Receive
The joy of giving really does last longer than the joy of receiving, researchers report. Experiments with hundreds of participants found their happiness did not decrease, or decreased much slower, if they repeatedly gave small amounts of money to others instead of repeatedly receiving money. The findings suggest that “repeated giving, even in identical ways to identical others, may continue to feel relatively fresh and relatively pleasurable the more that we do it,” said study co-author Ed O’Brien, of the University of Chicago School of Business. In one experiment, university students received $5 a day for five days. They were told to spend the money the exact same way each time — either on themselves or on someone else, such as tipping at the same cafe or making an online donation to the same charity every day. The 96 participants reported their happiness levels each day, and a clear pattern emerged. While all had similar levels of happiness at the start of the study, those who spent money on themselves had a steady decline in happiness over the five days. But happiness was sustained among those who gave their money away. In another experiment, more than 500 participants played 10 rounds of an online word puzzle game. They won 5 cents a round, which they either kept or donated to a charity of their choice.… read on >
Take Time for ‘Me Time’
Husband or wife, mom or dad, the demands on your time can be overwhelming. But even if there’s no end to your to-do list, securing some time for yourself is a must. While scheduling a mani-pedi or catching a ball game with friends is great, simply closing your office or bedroom door for 30 minutes can give you the time you need to recharge. True quiet time with no distractions and no demands has many benefits. It allows you to focus on important situations you’re dealing with, think more clearly and be more creative. You can even use the time to reflect on the goals you’ve set for yourself and possibly tweak them. Finding private time can seem like a challenge all by itself. You might try waking up 15 minutes before everyone else in your household for quiet reflection before you turn on the TV or any other electronics. In pleasant weather, get outside in the morning sunshine and take a walk around the block or simply water the flowers in your yard. At night, skip the late news and escape to the solitude of your bedroom or a spare room that can become your oasis. You might read, do a crossword puzzle, knit a few rows on a small project or simply practice a few minutes of deep breathing to get yourself centered… read on >
How to Handle Holiday Stressors
While others are decking the halls, many people find the holidays trigger anxiety and depression. Stress can arise from financial strain, dealing with difficult relatives or trying to create the perfect holiday, said Michelle Martel, an associate professor of psychology at the University of Kentucky. Also, the holidays can bring up sad memories for people who have lost loved ones, she noted in a university news release. But there are things you can do to reduce the risk of stress and mood problems during the holidays, Martel said. For starters, she suggested the following: Get as much sunlight as possible. Reduced exposure to light and less vitamin D from sunlight have been linked with depression. If you can’t get outside, consider using a sun therapy light. Be sure you get enough vitamin D in your diet or take a multivitamin. Get plenty of exercise. If you can’t get outdoors, try a gym or walk the halls at work or at a mall. Exercise benefits both mind and body. Plan stress-free family time. For example, get dinner delivered and don’t feel obliged to go to every holiday get-together put on by family and friends. If family time is stressful or you don’t have family to spend time with, make plans with friends or try to get away for the holidays, Martel suggested. If you’re struggling with… read on >
Head to the Movies, Museums to Keep Depression at Bay
Movies, the theater and other cultural events can help you fight the blues as you age. And the more you go, the less depressed you’ll be, new research suggests. The British study showed that older folks can cut their depression risk by 32 percent simply by going to cultural activities every few months. And if they go at least once a month, their risk appears to drop by a whopping 48 percent. The results are based on a decade-long tracking analysis that stacked cultural engagement — plays, movies, concerts and museum exhibits — against depression risk among approximately 2,000 men and women over the age of 50. They were all participants in the English Longitudinal Study of Ageing (ELSA) and none had depression at the start of the 10-year study. The study’s lead author, Daisy Fancourt of University College London, suggested that there are probably many positive “side effects” generated by cultural participation, all of which seem to help tamp down depression risk. “For example, going to concerts or the theater gets people out of the house,” she said, “which reduces sedentary behaviors and encourages gentle physical activity, which is protective against depression.” Fancourt added, “It also provides social engagement, reducing social isolation and loneliness. Engaging with the arts is stress-reducing, associated with lower stress hormones such as cortisol, and also lower inflammation, which is… read on >
The Link Between Social Media and Depression
Facebook, Twitter, Instagram — the list of popular social media outlets is long and always expanding. But could staying connected through them lead to depression? That’s the question posed by researchers from the University of Pittsburgh School of Medicine. Nearly 1,800 Americans, aged 19 to 32, answered questionnaires about their activity on 11 popular social media sites. On average, the participants spent just over an hour a day in total on social media, and went to their accounts 30 times a week. Whether engagement was measured in time or number of visits, the people in the top 25 percent of social media users had significantly higher odds of depression than the bottom 25 percent, between 1.7 and 2.7 times the risk. What the research didn’t unravel is what comes first — time spent with social media, or depression. People experiencing depression could be using social media to fill a void in their lives. Or social media may lead to depression and, in turn, more social media. Social media-depression connections: Seeing other people’s postings could make you believe your life is inferior. Excessive use could be a sign of internet addiction, which has been linked with depression. You may be at greater risk of cyber-bullying, which can lead to feelings of depression. Could you be going though depression? It can be hard sometimes to recognize it… read on >