TOMATOES

Summer dish: Sliced tomato with balsamic vinegar
Nothing says summer like vine ripe tomatoes. Tomatoes naturally lend themselves to health-conscious summer cooking, being sweet, yet low in calories. In fact, tomatoes are one of the most frequently consumed “vegetables” in the United States, whether raw, steamed, fried, stewed, crushed, pureed, or reduced to a sauce. (Though thought of as a vegetable, tomatoes are botanically classified as fruits.) They are also one of our best sources of vitamin C, a powerful antioxidant.

They also contain beta-carotene and several other carotenoids that may have their own disease-preventing properties, particularly against heart disease and cancer. One carotenoid, lycopene, may help reduce the risk of prostate cancer. Tomatoes also offer a good dose of potassium, which helps to reduce the risk of stroke.

SALMON

Summer dish: Simply grilled on the barbeque
Summer marks the beginning of salmon fishing season and the time of year when fresh salmon is again available in your local markets. Salmon is low in calories and saturated fats and high in protein. Wild salmon is one of the best sources of health-promoting fats known as the omega-3 fatty acids. Omega-3s promote cardiovascular health, brain health and provide anti-inflammatory protection.

Cardiovascular health: omega-3’s prevent platelets in the blood from clumping together and sticking to the arterial wall in the form of plaque. They also drive down triglycerides and LDL (bad) cholesterol.

Brain health: Omega-3’s interact with the fatty layers that surround brain cells and help protect brain cells from the diseases of aging, like Alzheimer’s.

CORN

Summer Dish: Corn on the cob
Is there anything more satisfying at a summer bar-b-que than an ear of hot corn on the cob? In addition to being sweet and satisfying, there are many health benefits of corn.

One cup of corn provides 18.4 percent of the daily recommendation of fiber. Its high-fiber content is one of the biggest benefits of corn. Fiber has been shown to help lower cholesterol levels and help reduce the risk of colon cancer. Fiber is also useful in helping to lower blood sugar levels in diabetics.

Corn is a surprising source of several vitamins, including folic acid, niacin and vitamin C. The folic acid in corn is now known to be an important factor in preventing neural-tube birth defects. It’s just as important in preventing heart disease, according to studies that show folic acid can prevent a buildup of homocysteine, an amino acid in the body.

SUMMER SQUASH

Summer Dish: Sautéed or grilled squash
Summer squash contains vitamin C as well as beta-carotene, folate and fiber. These nutrients make summer squash a tool in preventing cancers, heart disease and diseases caused by inflammation such as arthritis and asthma.

Whether you’re trying to lose weight or just adopt a healthier eating program, summer squash’s rich fiber content can help you get full faster — and give you many of the nutrients you need.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com

If your goal is to lose weight without hunger, improve your energy, and reduce your risk of disease the solution is here.  Two-thirds of American adults are overweight, half of them obese.  After a decade of low-fat and low-carb diets, Americans are heavier than ever. With The F-Factor Diet, you won’t focus on which foods you must omit, instead you focus on adding food into your diet in order to lose weight and keep it off. 

What is fiber and why should we eat it?
Fiber has zero calories (it’s the indigestible part of carbohydrates).  After a decade of banishing carbs from your diet, The F-Factor Diet teaches you how to eat carbs and still lose weight!  While the calories on the F-Factor Diet are low (which is ultimately what leads to weight loss), you would never know it because the fiber-rich foods keep you feeling so full. 

There are numerous benefits to eating more fiber beyond just losing weight. Studies show that fiber-rich foods not only help you to lose weight but increase your chances of longevity. High-fiber diets alleviate constipation and reduce the risk factors for cardiovascular disease, adult onset diabetes, colon cancer, breast cancer and hypertension. 

Dietary fiber comes in two forms: soluble and insoluble.  Although you should get both soluble and insoluble fiber in your diet every day, there is no need to fixate on one type or the other. Because most whole plant foods contain both types of fiber, just increasing your intake of foods high in total fiber will provide you with beneficial amounts of both.  Soluble fiber swells in your stomach, providing bulk and giving you a feeling of fullness. Good sources of soluble fiber include dried beans and legumes, oatmeal, oat bran, barley and citrus fruits. Soluble fiber also has cholesterol-lowering properties because it acts like a sponge, absorbing cholesterol and pulling it out of your body.  Insoluble fiber, usually referred to as roughage, includes the woody or structural parts of plants such as broccoli, apples, wheat bran, and whole-grain cereals. Insoluble fiber tends to speed up the passage of material through the digestive tract and help reduce the risk of colon cancer and diverticular disease. It is often referred to as “nature’s broom.”

How much fiber should we be consuming?
Despite the ADA (American Dietetic Association) recommendation that Americans eat 30-35g of fiber per day, the typical American only eats 9-11g of fiber per day.  People often think of fiber as dry and tasteless, but currently fiber is being touted as a wonder-nutrient. Now, one could integrate fiber into their diets by choking down tall glasses of Metamucil, but that’s certainly not the most pleasant — or tasty — way to get one’s fiber. Take a look below at a before and after sample day of delicious meals with fiber:

                                                            Calories          Fiber (g)

BREAKFAST

Typical Breakfast

Granola (1/2 cup)                                  230                   3

Sliced banana                                            90                    2

Total                                                          320                  5

High-Fiber Breakfast

Fiber One cereal (1/2 cup)                60                     14

Blueberries (3/4 cup)                          60                     5

Total                                                         120                  19

 Fight food cravings with high-fiber cereal.

 LUNCH

Typical Lunch

Turkey sandwich on white

bread with mayonnaise                          265                   0

Potato Chips (1 oz)                                    150                   0

Total                                                             365                  0

High-Fiber Lunch

Turkey sandwich on whole-

wheat bread with

lettuce, tomato and

mustard                                                  195                   10

Soy chips (1 oz)                                     70                     2

Total                                                    265                  12

 Fiber and protein at every meal makes losing weight no big deal.

SNACK

Typical Snack

2 oz. pretzels                                      230                   0

Total                                                    230                  0

 High-Fiber Snack

1 oz. pistachios                                  65                   3

8 dried apricot halves                   60                     4

Total                                                   225                  7

 High-fiber snacks fill you up without filling you out.

DINNER

Typical Chinese Takeout

Wonton Soup                                        125                   0

Kung Pao Chicken                                1170                 4

White Rice (1 cup)                                240                   1

Total                                                    1535                5

High-Fiber Chinese Takeout

Vegetable Soup                                     40                     2

Chicken and Broccoli                          250                   6

Brown Rice (1 cup)                               240                   4

Total                                                        530                  12

 Avoid late-night snacking with a high-fiber dinner.

 TOTAL DAY (From meals above)

Typical Day                                         2450 Calories             10g Fiber

High-Fiber Day                                   1140                            50g Fiber

 The more fiber a food has, the fuller you feel, making you less likely to overeat throughout the day.  In addition, most high-fiber foods have few calories.  Eating high-fiber foods is the secret to losing weight without hunger.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

A recent story about a 17-year-old Boy Scout who died suddenly during a 7.7-mile hike in Florida has everyone wondering what went wrong. Every time I see a story like this, where an unexplained death occurs in a young person – especially an otherwise healthy teenage athlete – it makes me wonder whether it’s a good idea to have in-depth annual physicals performed on adolescents contemplating participating in high-endurance sports.

Most children get an annual physical as required by state law to attend school or play sports. I have three children, and for the most part, their physicals constitute a review of systems, blood pressure, weight and height documentation, vital signs and maintenance of vaccination schedules.

So the question is: Should adolescents have more in-depth assessments done to evaluate the status of their cardiovascular health?

This of course is a controversial question to ask because doctors can’t seem to agree on what tests should be done. And with the swelling numbers of uninsured Americans and the escalating costs of preventive medicine not covered by insurers, we’re immediately challenged with the dilemma of who’s going to pay for cardiac testing, and what happens if we do find something wrong?

A perfect example of this is the current criticism of prostate cancer screening. Many studies are now suggesting that these screenings may lead to unnecessary procedures and negative side effects — that ultimately are ineffective in changing the course of the disease.

Now I can understand evaluating the effectiveness of prostate cancer screening versus cost and quality of life issues – especially because of the nature of the disease and the age group that it typically affects.

But when it comes certain heart diseases in the adolescent patient population, we’re not looking at quality of life issues – but often, the difference between a life saved and a life lost.

One condition in particular that I think that teenagers should be screened for, is hypertrophic cardiomyopathy (HCM). This is a genetic condition that affects one out of 500 people and is the leading cause of heart-related sudden death in people under 30. And unfortunately, if it goes undetected, most parents only find out about HCM after their child dies on the field or court.

Hypertrophic cardiomyopathy is a condition in which the heart muscle becomes abnormally thick, making it harder for the heart to pump blood and sometimes interfering with its electrical rhythms. HCM tends to run in families, and children of parents with the genetic mutation for the disease have a 50 percent chance of inheriting it.

The reason HCM often goes undiagnosed, is because it rarely presents any noticeable symptoms. And while it can lead to severe cardiac problems at any age, but I would argue that if the condition is identified in the teenage population, proper monitoring could lead to a decrease in sudden, unexpected death among athletes.

Many states are looking into mandatory cardiovascular assessment of young athletes in an effort to identify patients at risk. Still cardiologists are not sure what the best method of screening should be — whether routine electrocardiography or echocardiograms prior to the start of the sports season would provide the most cost-effective, comprehensive data to aid in identifying athletes at risk.

I know that this debate will go on for quite a while, but I think that any parent with a teen or child participating in sports should have a conversation with their pediatrician.

Q: Is canned salmon, just as nutritious as the fresh kind?

A: On the downside, canned salmon contains more than six times as much sodium — 399 milligrams per 100 grams (about 3.5 ounces) as fresh salmon. Regrettably, some of the heart-healthy omega-3 fatty acids that salmon is praised for get lost in the canning process, so canned salmon has only about half the total amount of the two most important omega-3s EPA and DHA.

However, canned salmon contains many additional beneficial nutrients, not found in their fresh counterparts. The differences develop from how canned fish is processed, and from the fact that bones are included. One 3.5 ounce serving with bones contains two thirds as much calcium as a cup of milk, making this product one of the most calcium-rich, non-dairy foods. Canned salmon also has more vitamin D and phosphorus per serving than fresh salmon. Both canned and fresh salmon give you roughly the same amount of protein, 22-23 grams per 100 grams.
The American Heart Association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Despite the fact that you’ll need to eat it more frequently to get enough omega-3s canned salmon can be a delicious and nutritious part of any diet. In addition, canned salmon costs less per serving than fresh, and canned products are an economically wise choice because they have a long shelf life. 

Below is a delectable recipe for you to enjoy:

Salmon Burgers
Ingredients:
• 1 14.75 – ounce can salmon
• 3-4 tablespoons Dijon mustard
• ¼ cup reduced- fat mayonnaise
• 3 tablespoons parsley
• 1/2 cup sliced green onions
• 2-3 tablespoons minced garlic
• ½ teaspoon salt
• ½ teaspoon pepper
• Pam nonstick cooking spray
• 4 Whole-wheat sandwich rolls
• lettuce
• tomato
•  onion

Directions:
1. Blend salmon, Dijon mustard, mayonnaise and parsley in a mixer.
2. Pour mixture into a bowl and add green onions, garlic, salt and pepper.
3. Form into four 1/2 – inch-thick burgers and chill for 2-3 hours.
4. Spray skillet with nonstick cooking spray over medium heat ,and sauté salmon burgers for 3 minutes per side or until cooked through.
5. Serve on tasted Whole Wheat Hamburger buns and top with lettuce, tomato and onion.

Serves 4

Nutrition Content:
Per Serving: 310 calories, 11g fat, 26g carbohydrate, 4g fiber, 27g protein, 1014mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

In the past few years, omega-3 fatty acids have become increasingly popular with their numerous amounts of health benefits. Omega-3 fatty acids work as an anti-inflammatory agent that helps reverse the processes of heart disease, cancer and many other conditions.  As of Monday, April 13th, new research has just been added to the American Journal of Clinical Nutrition on the effects of walnuts and fish on heart disease.

Researchers from Loma Linda University concluded that in healthy individuals walnuts lowered cholesterol more than fish, while fatty fish lowered triglyceride levels ultimately both reducing the overall risk of coronary heart disease. This study was conducted to show everyone including the healthiest of people how imperative and easy it is to simply add walnuts and fatty fish to their daily diet.

The American heart association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Using this as a guideline, the researchers found that healthy people who included fatty fish twice a week, decreased triglyceride levels by 11.4 percent. In addition, adding 1.5 ounces of walnuts to their eating regimen lowered their LDL levels by 9.3 percent compared to a control diet based on USDA recommendations. Studies have shown that walnuts can significantly reduce blood cholesterol. Walnuts are rich in polyunsaturated fatty acids, and they also help keep blood vessels healthy and elastic.

Some of the highest levels of omega-3 fats can be found fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon.  The reason for this being, that fish is a good source of protein and doesn’t have the high saturated fat like ones found in fatty meats.  

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Today I want to comment on a news piece from the New York Post about Dr. Malcolm Lloyd, a physician who seems to be recommending daily alcohol consumption as a preventative for a variety of ailments from the common cold to Alzheimer’s and certain cancers. He also seems to be indicating that people who drink regularly in moderation seem to live longer than those who don’t. Give me a break!

I know that there have been numerous publications exploring the correlation between alcohol consumption and heart health. For example, we all know that a chemical compound found in wine called resvesterol, is a potent antioxidant that has been shown to complement the stability of a healthy heart.

However, there have been many other studies that have clearly demonstrated increased cancer rates ― especially breast cancer ― in women who consume moderate amounts of alcohol.

Now trust me, I am not, by a long shot, a person who doesn’t enjoy a good drink once in a while. And I do acknowledge that there are cultures in various parts of the world where alcohol is an integral part of the local cuisine. However, these are also the cultures where healthy servings of vital nutrients, vegetables and proteins play a key role in their daily eating habits. They tend to be more physically active, and place a lot of importance on maintaining healthy sleep patterns.

But here in the U.S., we are a “fast-food nation.” For the last 3-5 years, we’ve been hearing about how the obesity rate has reached epidemic proportions – affecting both adults and our children.

Obesity significantly raises the risk for many diseases and conditions like:
          o          Coronary heart disease

          o          Type 2 diabetes

          o          Cancers (endometrial, breast, and colon)

          o          Hypertension (high blood pressure)

          o          Dyslipidemia (high total cholesterol or high levels of triglycerides)

          o          Stroke

          o          Liver and Gallbladder disease

          o          Sleep apnea and respiratory problems

          o          Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)

          o          Gynecological problems

 
Americans also deal with high rates of depression — another disease that when coupled with the effects of alcohol can have disastrous results.

We also have to remember that alcohol has addictive properties that for some folks can completely ruin the chances of future health and longevity.

I know that everyone is looking for an excuse to justify their daily cocktail, but I find it irresponsible for one physician to give us a free pass to drink myself to “an everlasting life.”

Barack Obama has just become the President of the United States, which is a 24 hour job, 7 days a week, for the next 1,460 days.  One may say becoming president is quite a stressful job.  Stress compromises our immune system which can ultimately result in cardiovascular disorders, diabetes and hypertension. Stress also increases heart rate and blood pressure, just to name a few. Also, stress can alter your blood sugar levels, leading to mood swings, fatigue and hypoglycemia. To avoid these risks, one essential ingredient Obama must fill up on is fiber. According to the American Dietetic Association the average American should be receiving 20-35 grams of fiber daily, but are currently only receiving between 9-11 grams.  Many studies have shown that increasing your fiber intake will reduce the risk for cardiovascular disease, diabetes, cancer and hypertension. Maintaining a healthy lifestyle is essential for President Obama.

Here are some tips to provide Obama the strength and ability to lead our country:

Fill up on fiber and protein.
Make sure every meal is a combination of fiber and protein.  Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistent, leading to improved energy throughout the day.  In addition, since fiber has 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food intake.  Eating small, frequent meals helps to stabilize blood sugar and keep energy levels consistent.  In addition, it helps to prevent you from becoming ravenous at night which leads to poor food choices and less portion control, which eventually leads to overeating. Lean protein like grilled fish, which is often a choice for Obama, helps to fill you up on few calories without filling your glycogen stores. Instead of legs and thighs, try buying chicken breasts, which will save you countless calories and unsaturated fat. Switch from chop meat to lean, ground turkey. Choose lean cuts of meat like sirloin and filet and steer clear of marbelized fat meats.

Eat more fruits and veggies.
While reports have said that Barak Obama enjoys high fiber veggies like broccoli and spinach, by simply adding more produce to his diet, he will find that he’ll begin eating less and thereby maintain a healthy weight without making any additional dietary changes. Filling up on fiber-rich vegetables and fruit adds bulk and satiety to any diet without excess calories. Plus, you’ll get the extra health benefits of crucial vitamins and minerals.  Some other fiber rich choices include cauliflower, artichokes, heart of palm, apples, berries and pears.

Don’t skip breakfast.
Although being President barely leaves one time to breath, Obama must take a minute to eat breakfast. Recent research shows that eating breakfast can actually help you shed pounds by jump starting your metabolism for the day. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories. Switching from white bread to whole wheat as well as from white rice and pasta to brown rice and whole wheat pasta, will not only save you calories, but provide you with fiber and essential nutrients.  Some delicious and satisfying breakfast options include a high-fiber cereal (5 grams or more) with skim milk and berries or an egg white omlette with veggies and a slice of whole wheat toast.

Eat 3 meals daily. 
Although this may be difficult for someone who has to run a country, eating at least 3 meals and a snack daily is a must. Eating throughout the day helps to keep your blood sugar from dropping too low, therefore avoiding the symptoms of hypoglycemia which tend to lead to overeating. Having lunch mid-day is a great way to incorporate more fiber into your diet, as well as keep you feeling fuller, longer and prevent you from overeating at late-night meetings. Your best bet for dinner is to start with a broth-based vegetable soup and a small salad with the dressing on the side.  This combination helps to provide you with both protein and fiber, and fills you up while adding a minimal amount of calories. You’ll find that you will fill up quicker, and hold off temptations for seconds.

Enjoy snacks.
Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence — it’s an important part of your diet. Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. Carb-only snacks raise your blood sugar quickly then cause it to drop below normal. When that happens, you tend to eat anything you can get your hands on. However, what you choose as a snack can make a big difference on your energy and your mood. And often what most people choose is too high in calories and fat and leaves you hungry soon after. Snacks should be between 100-200 calories, which is just enough to satisfy you without sabotaging your health. They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories. Sample snacks include, 1oz. of pistachios with 8 dried apricots, Gnu Flavor and Fiber Bar, or a pear with 2 tablespoons of peanut butter.

Don’t drink your calories.
Research shows that our bodies do not register calories from fluids.  Meaning that the amount of calories that your drink contains has absolutely no effect on your satiety level meaning your drink will not fill you up. Stick with calorie free beverages like unsweetened iced tea, water and Crystal Light flavor packets.
In addition, reports say Obama has a few favorite drinks and foods that he often can be found sipping or munching. These are all a great addition to any healthy diet. Some of these include:

Fiji Water: Water is important for all bodily functions, and staying hydrated helps fight fatigue while helping you stay in shape by avoiding any excess calories or carbohydrates. Obama can often be found sipping Fiji water. Fiji water is a smart choice because it contains naturally- occurring electrolytes for optimal hydration, unlike purified water which adds them.

Cuties: One of Obama’s favorite snacks is Cuties. These are small, simple, super sweet and seedless, making this a perfect snack for Obama to have while jetting on Air Force One or simply hanging with his girls in the Oval Office.  Cuties are the newest addition to the orange family. Two of these cute little mandarins contain 4 grams of fiber, 400 milligrams of potassium and 300 percent of the daily value of vitamin C.

Pistachios: While consuming all types of nuts can lead to an excess of calories, with pistachios you get more bang for your buck.  A 1 oz. serving of pistachio nuts is equivalent to 160 calories and 49 nuts.  This is compared to 23 almonds or 18 cashews for the same amount of calories. Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6, which studies have shown to be a stress fighter. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. In a recent study done at Eastern Illinois University, researchers confirmed that people are more influenced by perception then hunger. When a group of people were given the same amount of pistachios, shelled and unshelled, they ate 45 percent less nuts when they had to open them. This small study shows that by making small changes such as choosing in-shelled pistachios, which slow down consumption time, one can curb calorie intake dramatically. Pistachios also contain the highest amount of fiber compared to most other nuts, as well as heart healthy monounsaturated fats, which have been shown to lower cholesterol.

Spinach: This is a great way to combat stress. It is rich in beta carotene, which helps boost the immune system. The body converts beta carotene into vitamin A, which itself has anti-cancer properties and immune-boosting functions. Spinach also contains iron and folate which can help reduce the risk for heart disease.

Broccoli:  Another one of Obama’s favorite vegetables is broccoli. Nutrition experts at the University of Pennsylvania School of Medicine say having a daily dose of vitamin C can help alleviate stress because it is a prevailing antioxidant used to keep the body healthy.  So continue filling up on broccoli and other high-fiber vegetables.

Protein Bars: Thank goodness for protein bars! These convenient, pre-packed, pre-portioned meals that are simple, mess-free and portable, are the perfect snack for the President of the United States of America! With so many different brands on the supermarket shelves, grabbing one while on the run is a simple way to satisfy your hunger… NOT SO FAST!!! Many of these “energy bars” although marketed as “healthy” are simply glorified candy bars. Gnu flavor and fiber bars are one of your best options. Gnu bars have less than 150 calories and 3 grams of fat, but contain 12 grams of fiber — nearly half of the daily recommendation. These high-fiber, low-fat bars are a savior when you’re in a car, at the office or the gym. Choose from any of their 5 tasty flavors including cinnamon raisin, chocolate brownie, peanut butter, banana walnut, and orange cranberry.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Today I want to talk about some of the most promising medical breakthroughs that we could see in the New Year.

Over the next couple of weeks, I’m going to be looking at different diseases — but for now, I want to concentrate on heart disease. Heart disease continues to be the leading cause of death for both men and women in the U.S., and even though new drugs to reduce cholesterol and diagnostic tools, such as the Ultrafast CT scan to predict coronary artery disease, have made a tremendous difference in mortality — more work needs to be done.

So, here are three new exciting possibilities for 2009:

Percutaneous valve replacement
A valve replacement procedure is currently a major surgery where the chest is opened up to repair or replace diseased heart valves. But new technology could introduce the replacement of these valves through blood vessels, and without the need for major surgery. This would reduce the possibility of complications, side effects and recovery time after surgery.

Safer drugs
Coumadin is a blood thinner that millions of Americans take everyday — and it is especially popular among those who have had heart surgery. This medication is a strong anticoagulant, meaning it reduces the formation of blood clots, but it has many side effects. Newer drugs will improve efficacy and reduce side effects.
Semi-artificial hearts
Small, mechanical pumps that can be placed in the heart prevent it from failing may extend the lives of patients on the transplant waiting list, and in many cases, may even void the need for heart transplantation in the future.

In my next blog I’ll be talking about new breakthroughs in cancer treatment and Alzheimer’s disease. I know the present feels overwhelming, but the future, at least in medicine, looks very bright.

Nearly 50 million Americans have high cholesterol. There are two kinds of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is often called the “good” kind of cholesterol because it helps remove unwanted cholesterol from the body. LDL is the “bad” cholesterol made up primarily of fat, and is a particular risk factor for heart disease. So when setting out to lower your cholesterol, you need to know your HDL number, your LDL number, and your total cholesterol number.

This  chart will provide you with some helpful information:

High levels of cholesterol in the blood increase your chances of developing heart disease. In an effort to lower your cholesterol and reduce your risk, you must increase your fiber intake. Clinical studies show that a heart-healthy diet that is low-fat and includes lots of fruits, vegetables and whole grain products that contain fiber can lower blood cholesterol. Fiber, among its other benefits, seems to bind up cholesterol allowing it to be eliminated from your body. If enough is removed it can lower cholesterol by 10-15 percent.

Many studies have shown that fiber can slow the liver’s manufacture of cholesterol, as well as modify LDL particles to make them larger and less dense. Researchers believe that small, dense LDL particles pose a bigger health threat.

The American Dietetic Association recommends that Americans eat 20-35 grams of fiber per day. Here are some fiber-filled foods to help lower cholesterol:

•   Oat/oat bran/whole-wheat products
•   Dried beans and peas
•   Nuts
•   Barley
•   Flax seed
•   Fruits such as apples and pears
•   Vegetables such as carrots and broccoli
The key to improve overall health is not only dieting, but making physical activity a part of your daily routine. Regular physical activity is key to keeping your cholesterol low. Aerobic exercise may improve insulin sensitivity, HDL, and triglyceride levels, and may reduce your heart risk. People who exercise and control their diet appear to be more successful in long-term lifestyle modifications that improve their heart risk profile.
 
Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

If you are suffering from a toothache, chipped tooth, loose filling or other dental emergency, it’s important to call your dentist as soon as possible. Toothaches may be an indication of a cavity or other serious problem — such as a bacterial infection — that will need to be addressed quickly and should not go untreated. Until a professional treats you, here are some at-home tips to calm oral pain and what to do when an unexpected emergency arises.

With most dental emergencies, severe pain may be a factor. Aspirin or aspirin substitutes should be avoided as they can slow clotting. If you cannot manage the pain without assistance, you may consider ibuprofen or naproxen sodium — but only if you have no previous allergies or medications that can interact with these painkillers. Be sure to check with your doctor or pharmacist and carefully follow your doctor’s and label instructions.

Cavity Calming Solutions
Applying ice (on and off) to the affected area or to the cheek may help sooth irritated nerves and reduce swelling. Oil of cloves (from the pharmacy), or even fresh cloves from the spice rack, have been known as an aid in relieving pain naturally. Never place an aspirin directly on a painful area inside the mouth. Very gentle massaging and flossing can help to remove irritants, while rinsing with a tepid crystal salt water solution will help reduce swelling and detoxify the mouth. Real vanilla extract placed on a cotton ball and then dabbed around an irritation may also help relieve pain.

Broken Tooth
Rinse your mouth with a warm crystal salt-water solution and get to your dentist as soon as possible. Bleeding may be stopped with gentle pressure to the gums, not to the tooth. Remember to bring any tooth fragments to the dentist with you and keep them hydrated in a solution such as milk or salt water. A soft piece of wax or a temporary filling material from the pharmacy may help to prevent further irritation.

Knocked-out Tooth
Hold or place your tooth in the socket if possible or wrap in clean, wet gauze until you can see a dentist. A tooth has a better chance of being saved and re-implanted if you can get to a dentist within 30 minutes. Call an emergency room or 24-hour dental service if you can’t reach your dentist in time. Biting down on a moistened tea bag may help sooth and slow bleeding.

Crown or Bridge Fell Out
Use a little petroleum jelly or denture adhesive available from the pharmacy under the crown to hold it in place — as a very temporary fix — until you can see a dentist. Do not chew on the crown or bridge.

Bitten Tongue or Lip
Apply a cold compress and gentle pressure to help stop bleeding. If bleeding does not stop, go to an emergency room.

Object Caught Between Teeth
If you cannot remove an object with gentle flossing, do not cut your gums or use any sharp objects to remove the obstruction. You should rinse with warm crystal salt water solution until you can see a dentist.

We often say the mouth is the gateway to total wellness. Treat your mouth with respect and care, including eating a healthy, antioxidant-rich diet, and exercising and brushing three times a day. Visit your dentist regularly for cleanings and oral health exams. Your dentist may be able to prevent a possible emergency by catching dental problems before they begin — saving you a lot of discomfort and a potential emergency visit later. And common dental issues, such as gum disease, may be precursors to other, more serious illnesses. Studies from Harvard and other major medical institutions have proven that poor gums can put you at high risk for diabetes, heart disease and other illness.

Many people see their dentist more than they see any other doctor. If you are like many who are afraid to see the dentist regularly, ask about “pain free” dental care. In fact, many of our patients find our treatments and procedures soothing and even comforting. Today’s dental science has come a long way — and patients should not be afraid to seek good oral health options. If you are concerned because you do not have insurance, talk to your dentist about possible payment options or other forms of help that may be available.
Dr. Gerald P. Curatola is a renowned aesthetic dentist and pioneer in the emerging field of rejuvenation dentistry, which improves patients’ overall health and appearance by integrating total wellness with cutting edge oral care and restorative procedures. In addition to his private practice, research, and work as a Clinical Associate Professor at NYU College of Dentistry, he is an internationally sought after speaker, author and expert who has been featured widely in print and broadcast media. For more information, go to DrGerry.net