What's Your Ideal Weight? - What Is Your Shade Of PINK?

The definitions of normal, overweight, and obese were established after researchers examined the BMIs of millions of people and correlated them with rates of illness and death. These studies found that the BMI range associated with the lowest rate of illness and death is 19–24. Use your height to find a weight that's in a healthy range.
Go to this website and calculate your Body Mass Index:
www.everydayhealth.com


Here is an example when I calculated my BMI and this is my results.

A BMI of 19–24 is considered normal, while BMIs of 25–29 are defined as overweight. Obesity begins at a BMI of 30, which translates to about 30 extra pounds, depending on your height. These definitions of overweight and obesity were established after several studies examined the BMIs of millions of people and correlated them with rates of illness and death. BMIs in the normal range are associated with the lowest rates of illness and death, while higher BMIs are associated with progressively higher rates of illness and death.

Even though BMI is very useful, looking at these numbers alone can be somewhat deceptive. The "normal" range in the BMI table covers a lot of ground. A person at the lower end of the spectrum could gain a significant amount of weight, which in itself is a risk factor for disease, and still remain in healthy territory. For example, a 5'6", 130-pound woman with a BMI of 21 could gain 20 pounds and still keep her BMI under 25.

Kayla Wharton - Mrs. North Texas International

Breast Implants May Be Linked To Rare Cancer

Breast implants are the most common type of breast reconstruction, and implants are widely used for breast augmentation. So when the Food and Drug Administration said that it was looking into the possibility that breast implants might be causing anaplastic large cell lymphoma (ALCL), many women were startled and alarmed. It's not the first time that breast implants have caused concern about their possible effects on health. Nobody like the idea that both saline and silicone breast implants might cause a rare form of cancer, particularly women who have already been diagnosed with breast cancer.

Lymphoma is not a form of breast cancer - it is a fluid tumor, which in this case may form in the pocket of scar tissue that encases a breast implant. Only 34 cases of anaplastic large cell lymphoma have been diagnosed in women with breast implants - out of the 5 million to 10 million women in the world that have implants. So not only is this a rare type of cancer, but a rare incidence. In fact, the FDA is uncertain if the numbers would support a conclusive link between any type of breast implant and ALCL. No definitive studies have been done on the possible risk of lymphoma to those who have chosen to have breast implants.
Dr. Binita Ashar, an FDA scientist says that the documented cases of lymphoma that formed around breast implants occurred many years after the implants had been in place. The affected women reported swelling, pain, and a change in the way their implants felt, before they were diagnosed with ALCL. These kinds of symptoms could be due to other causes, but if you have implants and are concerned, do see your doctor and have an examination. The FDA does not recommend that all breast implants be removed, as the risk of developing this lymphoma is quite rare, and may in fact not be linked with implants in the body. The FDA is setting up a registry to collect data about breast implants and lymphoma, and they will continue to study the problem and report on their findings.

All information is from: www.breastcancer.about.com

Kayla Wharton - Mrs. North Texas International

Bone Treatment

I want to share my mother’s story to educate everyone of life after fighting the disease of breast cancer.
After having a bone fracture the doctors recommended that she start doing this treatment; Zometa. I wanted everyone to know what some of the side effect are of Breast Cancer. Even though you are a winner of breast cancer there so many things happen after cancer.

ZOMETA has treated over 3.8 million patients with bone metastases and bone complications from multiple myeloma worldwide in more than 9 years of real-world experience.

ZOMETA is a treatment for hypercalcemia of malignancy (HCM; a condition resulting in high calcium blood levels due to cancer). ZOMETA is also used to reduce and delay bone complications due to multiple myeloma and bone metastases from solid tumors; used with anti-cancer medicines. ZOMETA is not an anti-cancer therapy. If you have prostate cancer, you should have failed treatment with at least one hormonal therapy prior to taking ZOMETA.

Severe and occasionally incapacitating bone, joint, and/or muscle pain has been reported in patients taking bisphosphonates, including ZOMETA. HCM patients may experience flu-like symptoms (fever, chills, flushing, bone pain and/or joint or muscle pain).

ZOMETA is a prescription drug developed by Novartis Oncology. ZOMETA is given intravenously every 3 to 4 weeks in a doctor's office, a clinic or in a hospital on an "outpatient" basis. Once the infusion is prepared, the infusion process takes at least 15 minutes. Before ZOMETA was available, IV bisphosphonate therapy required at least 2 hours for administration.

ZOMETA reduces the risk of bone complications such as bone fracture, hypercalcemia of malignancy, and spinal cord compression. ZOMETA helps restore the normal process of bone remodeling, thus reducing the chance of bone complications. Even patients who have already had complications, such as bone fracture, radiation, or bone surgery, can be helped by treatment with ZOMETA. In these cases, ZOMETA may reduce the risk of additional complications.

ZOMETA was tested in three large studies involving over 3,000 cancer patients. These patients all had bone metastases from solid tumors (breast, prostate, lung, kidney cancer, genitourinary cancer, bladder cancer, colorectal cancer, other gastrointestinal cancers, liver cancer, head and neck cancer, malignant melanoma, sarcoma, and others) or multiple myeloma. They were all receiving chemotherapy or hormonal therapy. In these studies, patients who were given ZOMETA had fewer bone complications, a longer time until bone complications occurred, and a lower risk of developing bone complications, than patients who did not take ZOMETA.

www.zometa.com

Kayla Wharton - Mrs. North Texas International

Breast Cancer Survivors - Watch Your Hips

It is very important to watch your bone health as a cancer survior. This is something that my mother a 17 year survior of breast cancer is dealing with right know. So I am sharing her story because this is something is very importamnt for cancer surviors. And since my mother is going through all these tests I am understanding this more and more. At the last test, my mother had the doctors found a bone fracture. My mother is currently recoverying and doing well. This is very serious. My mother has to be very careful not to fracture her bones. Here is a report from www.Breast Cancer.com.


Breast cancer survivors who have had chemotherapy should watch out for their bone health. Researchers at Northwestern Medicine found that women in early menopause - brought on by chemo treatments for breast cancer - were more likely to develop osteopenia in middle age. Hip fractures are usually thought of as the bane of elderly women. Dr Beatrice Edwards noticed that women in their early 50s were coming in for hip fracture treatment. Dr. Edwards got curious about this and collected data on her patient's breast cancer treatment. The women had early-stage breast cancer and underwent lumpectomy, radiation, chemo, and aromatase inhibitor therapy.

Usually a bone mineral density scan would reveal osteopenia and osteoporosis in elderly patients. Dr. Edwards found that her patients who needed help for hip fractures were much younger than the average age at which bone density scans are given. Osteopenia (bone thinning) may be occurring in response to cytoxan and adriamycin - standard chemo drugs given for breast cancer, and aromatase inhibitors - drugs given to lower estrogen and prevent recurrence.

A clinical trial has yet to be done that would conclusively show the effect of chemo and aromatase inhibitors on bone density. Dr. Edwards hopes that such a trial will be designed and conducted. She also thinks that it may be wise for premenopausal women to have a baseline bone density scan before starting chemotherapy, with follow-up scans after primary treatment has been completed.

"Although the majority of women with breast cancer can expect to be fully cured from the disease, the prevention of cancer treatment-induced bone loss is important to consider in cancer survival," commented Dr. Edwards. "More research needs to be done before treatment guidelines are changed, but greater awareness of the adverse effects of certain breast cancer drugs is needed."

All information is from: www.breastcancer.about.com

Kayla Wharton - Mrs. North Texas International

Mammograms and Self-Exams - What Is Your Shade Of PINK?

Mammograms

The American Cancer Society recommends that women who are 40 years or older receive an annual mammogram. Even if you are in good health and do not have any symptoms of breast cancer, a consistent record of mammograms can assess any changes in your breast tissue. Your first mammogram is your baseline, against which newer images are compared. Keep a record of the dates of each mammogram, along with results, if you have them.

Benefits:

• Mammograms find all types of lumps, 80 percent of which are benign
• High-quality images can help detect 85 to 90 percent of all breast cancers
• Mammograms reveal breast cancers at early stages, before you can feel a lump
• Early detection leads to effective treatment and increases your five-year survival rate to 95 percent or higher
• Treatment for early-stage breast cancer is less aggressive
Clinical Breast Exam (CBE)

If you are in your 20s and 30s, you should receive a clinical breast exam (CBE) along with your annual physical. Your family doctor, nurse practitioner, or gynecologist can do your CBE. It’s a good time to ask any questions about your breast health, and note any changes due to age, pregnancy, surgery, or other health conditions.

Breast Self-Exam (BSE)

You can start doing your breast self-exam when you’re in your 20s, or you can ask your health professional when is the best age to start. Your family medical history and risk for breast cancer will be a factor in that decision. Always report any change in look or feel of your breast to your doctor.

Changes to take note of are:

• swelling or bump(s)
• rash or skin redness (inflammation)
• dimpled skin (similar to an orange peel)
• unusual pain in your breast or nipple
• nipple pulling inward
• nipple discharge (not breast milk)

If you’re not sure how to do your BSE properly, ask your health professional for help. Set aside a regular monthly time for your self-exam, so you can compare breast tissue at the same time of your menstrual cycle. Breasts do swell and are tenderer at different phases of your cycle, so plan ahead for your own comfort and consistency.

source: www.breastcancer.about.com

Kayla Wharton - Mrs. North Texas International

Exercise - What Is Your Shade Of PINK?

In a world full of fad diets promising the cure for being overweight there is no substitute for exercise and changing the way we eat.

The key to dieting for most people is to cut portions of main meals in half and snack on fruits, vegetables and nuts trough out the day. You should also consume at least 96 oz. of water a day.

There are also three exercises that can be accomplished without a gym membership.

Walking and running burns the most calories due to the legs, being the biggest musle mass of the body.

Leg raises and or planks work lower abs and obliques (core) while simple push-ups work the cest and triceps.

All three exercises can be completed in 30 minutes or less. Run and walk for 20 minutes, pushups for 5 minutes and core for 5 minutes.

Combine this with athe simple change in diet and the metabloc rate which your body burns fat and the weight will start coming off at a suprising rate.

All information provided by Bodies by Baron - Baron
Offical Sponsor of Mrs. North Texas International - Kayla Wharton

Kayla Wharton - Mrs. North Texas International

13 Keys To A Healthy Diet - What Is Your Shade Of PINK?

13 Keys to a Healthy Diet

The following basic guidelines are what you need to know to construct a healthy diet.

1. Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9. Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

www.berkeleywellness.com

Kayla Wharton - Mrs. North Texas International

What Is A Healthy Balanced Diet? - What Is Your Shade Of PINK?

What is a healthy balanced diet?

The majority of people eat too much fat and not enough fiber and for most people a healthy diet is simple and easy to do. The move towards a healthy diet may just mean eating more fruit, vegetables, bread, cereals, potatoes, and pasta.

Eating a healthy diet, which includes 5 portions of different fruit and vegetables a day can help reduce the risk of developing heart disease or cancer.
There are 5 basic food groups and a healthy diet consists of eating a variety of foods from all of the groups but in the correct proportions.

1. Bread, potatoes, pasta, rice, noodles and breakfast cereals.
These foods mostly contain starch and should be the main part of all your meals. If possible try to choose high fiber varieties. The group of foods are an excellent source of fiber and are rich in vitamins from the B complex.

2. Fruit and vegetables.
This includes all frozen, fresh and canned fruit/vegetables as well as salad vegetables. These are all excellent sources of vitamins, minerals and fiber and are naturally low in fat and calories. You should try to eat at least 5 portions of fruit and vegetables every day.

The following is a guide as to how much equals 1 portion:

• 2 serving spoons of small vegetables, e.g. sweetcorn, peas or mixed Frozen vegetables.
• 1 whole fruit, e.g. like an apple or banana.
• 1 medium slice of large fruits e.g. melon or pineapple.
• 2 medium fruits e.g. satsuma’s, plums or kiwi fruit.
• 1 small bowl of small fruits e.g. strawberries or grapes.
• 1 medium bowl of salad
• 2 tomatoes
• Half a cucumber
• 2 serving spoons of green and root vegetables e.g. cabbage, broccoli, carrots or parsnip.
• 1 glass of fruit juice.

3. Milk and dairy foods.
Milk and dairy products include cheese, yogurt, and milk . They are rich in protein, calcium, vitamins and minerals. Eat or drink a moderate amount of these foods - about 2 to 3 servings per day. These foods contain a good source of calcium, which is essential to our diet, but as these foods can also be high in saturated fats try to choose reduced fat versions when possible.

4. Meat, fish, poultry and pulses.
Eating fish 1-2 times a week is good for you, especially if you eat oily fish (sardines, mackerel and salmon). All types of meats are included in this category and red meat is an excellent source of iron and vitamin B12, but try to choose the leaner cuts and trim off all visible fat before cooking. Lentils, nuts, peas and beans are also in this food group. Try to use lower fat versions of all these foods whenever possible. You should eat approximately 2 servings from this category each day.

5. Foods containing fats and sugars.
This last group contains butter, margarine, cream, ice-cream, low fat spreads, cooking oils, mayonnaise, salad dressings, cakes, biscuits, chocolate, sugary drinks, sweets, pastry foods and crisps. All of these foods tend to be high in fat and calories. Try not to eat these foods too often and when you do only have them in small amounts. If possible try to go for the healthier varieties for example sugar free sweets and low fat crisps.

Here are a few more pointers to guide you on a healthy balanced diet.
The best way to get all the vitamins, minerals and nutrients we need is to eat a variation of foods, no one food can provide us with all we need to keep our bodies healthy.

Alcohol

If you drink alcohol, keep within the limits. Too much alcohol may lead to high blood pressure, cirrhosis of the liver and heart disease. Try to spread your alcohol limits throughout the week and not have them all on one night.

Carbohydrates

There are 2 main groups of carbohydrates:

Starch

Starchy foods include breads, potatoes (especially if you eat the skin), rice, cereals and pasta. Starchy foods give us energy and are not high in calories as long as you avoid adding extra fat or sugar to them. For example adding butter to a baked potato, sugar to cereals, or cooking them in fat (e.g.chips)
.
Sugar

Sugar is not essential in our diet. It just provides us with calories and contains no other nutrients. Too much sugar can rot teeth and lead to excess weight. Cutting sugar out of your diet is one of the easiest ways to cut down calories without losing any nutrients. Try choosing low calorie drinks, cutting sugar out of tea and coffee and avoid eating cakes and sweets.

Fats

A small amount of fat is essential in our diets as it gives us energy but the majority of us eat far too much and should try to cut down.
There are 2 main types of fat.

1. Unsaturated fats (which includes polyunsaturated and mono saturated fats )- In moderation these can help lower cholesterol and help maintain a healthy heart. Good sources of these fats are found in vegetable oils like sunflower, soya or corn, oily fish like mackerel, sardines and pilchards, olive oils, margarine's (labelled high in polyunsaturates) and avocado pears.

2. Saturated fats - A diet high in these types of fat will increase your cholesterol levels and also increase the risk of heart disease. These fats are found in high quantities in meat, dairy products like full-fat milk, cheese, and butter, pies, cakes, chocolate and biscuits.

As well as cutting down on fat intake you should try to eat foods containing unsaturated fats instead of saturated fats. You can cut down on your fat intake by reducing the amount of butter and margarine that you use and by avoiding biscuits, cakes and sweets. Try not to fry food, instead bake, grill, poach or microwave. Cut any visible fats off meats before cooking, and remove the skin from chicken and other poultry before cooking.

Fiber

Fiber helps to keep our bowels working regularly and keeps the large intestine healthy. It also provides us with some nutrients too.
Fiber can be found in breakfast cereals, whole meal or granary bread, fruit and vegetables, wholegrain rice, pasta, potatoes (especially if you eat the skins), beans, pulses and lentils.

Protein

Protein is essential for growth, repair and the healing of the body. Protein may be found in meats and poultry, fish, eggs, nuts, beans and lentils.

Salt

Too, much salt causes high blood pressure, can aggravate asthma, lead to stomach cancer or can even lead to kidney failure.
Most of us eat more salt that we need and we should try to cut down. Try to avoid salty snacks like crisps and nuts, do not add salt at the table. Try to add herbs and spices to food instead of salt and cut down on salty foods like ham and bacon. Also beware of ready meals which all contain lots of salt.

Vitamins and Minerals

Vitamins and minerals are essential for good health. The majority of us who maintain a healthy diet will have all the vitamins and minerals we require. If you are eating a varied diet, vitamin and mineral supplements are probably not necessary. If you feel you may have a vitamin or mineral deficiency and you suffer from any illnesses you should always consult your doctor before taking any supplements.

Vitamins

Vitamin A helps cells reproduce normally, it also helps us keep our skin and hair healthy. Vitamin A can be found in leafy green vegetables, liver, dairy products, prunes and apricots. Excess levels of vitamin A can be dangerous during pregnancy.
Vitamin B6 helps form red blood cells and assists in the formation of genetic material. Vitamin B6 can be found in poultry, bananas, kidney beans, liver, bread, spinach and breakfast cereals.

Vitamin B9 is also known as folic acid. Vitamin B9 works with vitamin B12 in the formation of red blood cells. Foods high in vitamin B9 include green leafy vegetables, kidney beans, liver, chicken and whole grain breads and cereals.
Vitamin. B12 is essential for the proper formation of blood cells and nerve fibers. Rich sources of vitamin B12 include meat, liver, fish, eggs, milk and oysters.
Vitamin C helps absorb iron, protects against infection and keeps blood vessels healthy. Vitamin C can be found in citrus fruits and juices, green vegetables, potatoes, frozen peas and tomatoes.
If you over cook vegetables or boil them in lots of water you will lose the vitamin C.
Vitamin D works with calcium to help prevent bones from thinning. Good sources of vitamin D include oily fish (herrings, mackerel, tinned sardines and pilchards)egg yolks, some margarine and fortified breakfast cereals.
Vitamin E is a fat-soluble nutrient with powerful antioxidant properties. Vitamin E reduces the risk of health problems from cancer to heart disease. Vitamin E also plays a crucial role in promoting overall health and immunity by protecting cell membranes. Vitamin E may be found in green leafy vegetables, wheat germ (bread and cereals), nuts, egg yolks and vegetable oils.

Minerals

Minerals are substances required by the body for a variety of functions. We need some minerals in larger amounts than others. These include calcium, magnesium, potassium, sodium and phosphorus. Others minerals such as iron, zinc, iodine, fluoride and selenium are also required but only in small amounts.

Calcium is the main mineral needed for the growth, protection and strength of bones and teeth. Calcium is found in dairy products, green leafy vegetables, canned salmon and brown bread.

Magnesium is present in all tissues including bone tissue. Magnesium is needed for bone, protein and fatty acid formation, making new cells, activating B vitamins, relaxing muscles and clotting blood. Magnesium is found in green leafy vegetables, wholegrain cereals, brown rice and nuts.

Potassium is a major mineral and is essential for the function of cells, including nerve cells. Potassium also helps with the proper function of the heart and kidneys. Potassium is present in bananas, grapes, beans, prunes, raisins, milk and vegetables.

Phosphorus is an essential component of all cells and is present in bones and teeth. Phosphorus can be found in dairy products, meat and fish.

Iron is part of haemoglobin, the oxygen carrying component of the blood. People who have an iron deficiency tire easily, this is because their body is starved of oxygen. Iron can be found in red meats, offal, fortified breakfast cereals, oysters and fish. If you drink a glass of orange juice with meals it will help you absorb more iron.

Zinc is essential for growth and to maintain fertility. Zinc may be found in dairy products, meat, fish, wholegrain cereals and pulses. Zinc can be supportive in the treatment of acne, athlete’s foot, brittle nails, the common cold and minor injuries.
Iodine helps with the formation, protection and function of the thyroid hormones. Iodine can be found in milk, table salt and seafood.

Fluoride helps prevent tooth decay and can help in the prevention of osteoporosis. Fluoride can be found in canned fish, tea, cooked spinach and toothpaste.

Selenium promotes normal growth and development and is needed for proper immune function. Selenium can be found in cereals, Brazil nuts, fish, red meats, eggs and cheese.
All information is from: www.berkeleywellness.com

Kayla Wharton - Mrs. North Texas International

How Much Water Should You Drink Every Day?

I am alway wondering am I drinking enough water? And why do I need to drink water?

How much water should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

By Mayo Clinic staff

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

 Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.

 Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.

 Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. You can help you determine the amount of water that's best.

All information is from : www.mayoclinic.com

Kayla Wharton - Mrs. North Texas International

Diet Soda: Fewer Calories, Greater Stroke Risk?

This just came out in the news and a lot of my friends asked me about diet soda. Is this really true what the news said? I thought I would do a little research and find out if diet soda will cause a heart attack or stroke. All my information came from www.abcnews.go.com.

New research that links diet soda consumption with an increased risk of heart attack and stroke has doctors urging caution about the controversial and preliminary results.

According to a study of more than 2,500 people presented today as a poster at the American Stroke Association International Stroke Conference in Los Angeles, people who drank diet soda daily had a 61 percent increased risk of cardiovascular events compared to those who drank no soda, even when accounting for smoking, physical activity, alcohol consumption and calories consumed per day.

"This study suggests that diet soda is not an optimal substitute for sugar-sweetened beverages, and may be associated with a greater risk of stroke," Hannah Gardener of the University of Miami and her colleagues reported at the conference.
But the questionnaire-based study garnered criticism by experts in diet, nutrition and vascular disease.

"This study has major flaws and should not change anyone's diet soda consumption," said ABC News Chief Health and Medical Editor Dr. Richard Besser.
The researchers used data obtained though the multi-ethnic, population-based Northern Manhattan Study to examine risk factors for stroke, heart attack and other vascular events such as blood clots in the limbs. While 901 participants reported drinking no soda at the start of the study, 163 said they drank one or more diet sodas per day.

"One of the many flaws here is that participants were asked about soda intake at only one point in time, when they entered the study," Besser said. "It is difficult to imagine that people's intake of soda is constant during that period."
"Unfortunately, it may be that individuals with poor dietary habits do resort in some kind of calorie balancing and continue to eat high-calorie sweet foods but reduce their guilt by drinking diet soda," said Dr. Howard Weintraub, clinical director of the New York University Center for the Prevention of Cardiovascular Disease, explaining the propensity to wash down a high-fat meal with low-cal soda.
Although the authors went on to control for metabolic syndrome (a component of which is obesity), peripheral vascular disease and cardiac disease history later in their analysis -- lowering the magnitude of increased risk to 48 percent -- they did not account for variations in eating habits.

"In my 20 years of clinical practice, patients who consume diet soda tend to have more of a sweet tooth; to get more sweet cravings; to eat more foods with added sugar; and to like and eat more processed food than patients who avoid both regular and diet soda," said Dr. David Katz, director of Yale University's Prevention Research Center.

But some experts welcomed the study as a "wake-up call" for many to ditch diet soda in favor of water and other more natural beverages.

"Any way you slice it, soda drinking is not healthy and should be done sparingly," said Dr. Peter McCullough, consultant cardiologist and chief academic and scientific officer for St. John Providence Health System and the Providence Park Heart Institute in Southfield, Mich.

"The study highlights the increasingly negative information we are getting about the consumption of non-caloric sweetened beverages," said Dr. Jana Klauer, a New York City-based private practice physician specializing in weight control and nutrition. "People drink them to save calories and enjoy a sweet taste, but diet soda hasn't lead to weight loss and now appears to be causing more problems than it solves."

Dr. Cam Patterson, chief of cardiology and director of the University of North Carolina McAllister Heart Institute, said, "We can't ignore this association but we really don't know what it means right now. It is implausible to me that diet drinks actually cause heart disease, but it does make sense that people who drink diet sodas might make other lifestyle choices, like exercising less, that contribute to the results of this study.

Kayla Wharton - Mrs. North Texas International

Diet Soda: Is It Bad For You?

This is a question I had and really didn't the know the answer so I did a little research and here is the answer. I thought I would share it with you.

Diet soda: Is it bad for you?

I drink diet soda every day. Could this be harmful?

Answer
from Katherine Zeratsky, R.D., L.D.

Drinking a reasonable amount of diet soda a day, such as a can or two, isn't likely to hurt you. The artificial sweeteners and other chemicals currently used in diet soda are safe for most people, and there's no credible evidence that these ingredients cause cancer. Some types of diet soda are even fortified with vitamins and minerals. But diet soda isn't a health drink or a silver bullet for weight loss. Although switching from regular soda to diet soda may save you calories, some studies suggest that drinking more than one soda a day — regular or diet — increases your risk of obesity and related health problems such as type 2 diabetes.
Healthier choices abound. Start your day with a small glass of 100 percent fruit juice. Drink skim milk with meals. Sip water throughout the day. For variety, try sparkling water or add a squirt of lemon or cranberry juice to your water. Save diet soda for an occasional treat.

Kayla Wharton - Mrs. North Texas International

Healthy Lifestyle - What Is Your Shade Of PINK?

I just wanted to share some information about nutrition that I have learned to live by to maintain a healthy lifestyle.

Introduction

You're trying to eat a healthy diet, but you're not sure how to stack up carbohydrates, fats, protein and other nutrients every day. And with the different or even conflicting nutritional advice you may come across, it's no wonder you're uncertain.

Mayo Clinic dietitians have done the work for you. Here, based on national guidelines from major health organizations, they outline daily nutritional recommendations designed to help promote health and prevent disease. Use these recommendations to help plan your healthy diet. Keep in mind, though, that if you have high blood pressure, heart disease or other conditions, your recommendations may be different. Check with your doctor about your particular situation. Click on the tabs to the left for a description of recommended nutrients and their amounts.

Carbohydrates

Description: Carbohydrates, also known as starches and sugars, are your body's main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.

Recommendation: Get 45 to 65 percent of your daily calories from carbohydrates. Based on a 2,000-calorie-a-day diet, this amounts to about 225 to 325 grams a day. Emphasize complex carbohydrates, especially from whole grains, beans and nutrient-rich fruits. Limit added sugars from candy and other sweets, and stick with low-fat milk.

Protein

Description: Protein is essential to human life. Your skin, bones, muscles and organ tissue all contain protein. Protein is found in your blood, hormones and enzymes, too. Protein sources include both plant and animal products. Legumes, poultry, seafood, meat, dairy products, nuts and seeds are your richest sources of protein.

Recommendation: Get 10 to 35 percent of your total daily calories come from protein. Based on a 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams a day. Emphasize plant sources of protein, such as beans, lentils and soy, choose lean meats, and try to include seafood twice a week.

Fat

Description: Fats are not necessarily your enemy. They help your body absorb essential vitamins, maintain the structure and function of cell membranes, and help keep your immune system working. But fat is a very concentrated energy source. That means it packs a lot of calories per gram — twice as many as carbohydrates and protein, for example. And too much of certain types of fat — such as saturated fat and trans fat — can increase your blood cholesterol levels and your risk of coronary artery disease.

Recommendation: Limit total fat intake to 20 to 35 percent of your daily calories. Based on a 2,000-calorie-a-day diet, this amounts to about 44 to 78 grams of total fat a day. Emphasize fats from healthier sources, such as nuts and olive, canola and nut oils.

Saturated fat

Description: Saturated fat is most often found in animal products, such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include those made with coconut, palm and other tropical oils. Saturated fat is the main dietary culprit in raising your blood cholesterol and increasing your risk of coronary artery disease.

Recommendation: Limit your daily intake of saturated fat to no more than 7 percent of your total calories. Based on a 2,000-calorie-a-day diet, this amounts to about 15 grams of saturated fat a day. Remember, saturated fat intake counts toward your total daily allowance of fat.

Trans fat

Description: Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. Trans fat is a common ingredient in such commercial baked goods as crackers, cookies and cakes, and in fried foods, such as doughnuts and french fries. Shortenings and some types of margarine also are high in trans fat.

Recommendation: Limit your daily intake of trans fat to no more than 1 percent of your total calories. Based on a 2,000-calorie-a-day diet, this amounts to about 2 grams of trans fat a day. Remember, trans fat intake counts toward your total daily allowance of fat.

Cholesterol

Description: Cholesterol is vital to the structure and function of all your cells. But it's also the main substance in fatty deposits (plaques) that can develop in your arteries. Your body makes all of the cholesterol it needs for cell function. You get added cholesterol by eating animal products, such as meat, poultry, seafood, eggs, dairy products and butter.

Recommendation: Limit your daily intake of cholesterol to no more than 300 milligrams a day. Reduce added cholesterol by emphasizing fruits and vegetables in your diet, limiting animal products, and eating no more than 6 ounces (170 grams) of meat a day.

Fiber

Description: Fiber is the part of plant foods that your body doesn't digest and absorb. There are two basic types: soluble and insoluble. Insoluble fiber adds bulk to your stool and can help prevent constipation. Vegetables, wheat bran and other whole grains are good sources of insoluble fiber. Soluble fiber may help improve your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, are good sources of soluble fiber.

Recommendation: If you're a woman, get about 21 to 25 grams of fiber a day. If you're a man, get about30 to 38 grams of fiber a day. Emphasize whole-grain products, fruits, vegetables, beans and peas, and nuts and seeds.

Sodium

Description: Sodium helps maintain the right balance of fluids in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. Too much sodium, though, can be harmful. And most people do get far too much sodium in their daily diet. Most sodium in your diet comes from eating processed and prepared foods, such as canned vegetables, soups, luncheon meats and frozen foods.

Recommendation: If you're a healthy adult, limit your daily sodium intake to between 1,500 and 2,300 milligrams, while aiming for the lower end. Your daily requirements may vary if you have certain health conditions, such as high blood pressure. Avoid adding salt during cooking or at the table.

All information is from: www.mayoclinic.com

Kayla Wharton - Mrs. North Texas International

Developing Healthy Eating - What Is Your Shade Of PINK?

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, and grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.
You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

www.berkeleywellness.com

Kayla Wharton - Mrs. North Texas International

Go Red For Women

Understand Your Risks!

Your heart is in your hands. Heart disease and stroke are largely preventable if you work to lower your risks. It's important to know that there are a range of factors that can raise your risk of heart disease and stroke. The more risk factors you have, the greater your chances of developing heart disease and having a heart attack or stroke.

Risk Factors You Can Control or Treat
These risk factors can be controlled or treated with help from your healthcare professional. You can modify others by changing your lifestyle.

Cholesterol
Blood Pressure
Smoking
Physical Activity
Obesity
Diabetes
Stress
Birth Control Pills
Alcohol & Illegal Drugs

Risk Factors You Can't Control
Unfortunately, there are a number of factors such as age, family history and race, that you can't control. That's why it's so important to understand all of your risk factors, discuss them with your healthcare professional, and address the risk factors that you can control or treat.

Age
Gender
Heredity and Race
Stroke


Lower Your Cholesterol!
Cholesterol is a soft, fat-like substance found in the blood and in all the body's cells. A high cholesterol level is bad because cholesterol can build up with other substances in the inner walls of arteries. This buildup, called plaque, can narrow the arteries and reduce blood flow. Plaques that rupture can cause blood clots that can totally block blood flow in the artery. Clots also can break off and travel to another part of the body. If a clot blocks an artery that feeds the heart, it causes a heart attack. If it blocks an artery that feeds the brain, it causes a stroke.

High blood cholesterol has no symptoms, and many people have it without knowing it. Find out what your cholesterol levels are, so you can lower them if you need to. If you need to lower your LDL (or "bad" cholesterol), work with your doctor to create a diet low in saturated fat, trans fat and cholesterol, and an exercise plan.

If you're overweight, work with your doctor to create a diet and exercise plan to help you lose the extra pounds. Diet and increased physical activity are important, but they may not get you to your goal. If these efforts don't succeed, your doctor may also prescribe medication. Even if you need to take cholesterol-lowering drugs, a healthy diet and increased physical activity are still important.

All information is from: www.goredforwomen.org/

Kayla Wharton - Mrs. North Texas International

"The Pink Album"

Friday, March 4 at 9:00pm - March 5 at 12:00am

ONE NIGHT ONLY!!!
America's hottest boob-rock charity band is teaming up with Komen Race Team Shouse to host a night of live music and breast cancer fund-raising.
A $10 donation at the door goes to the Komen Race for the Cure and gets you in! The debut CD, "The Pink Album" from The Boobles can see you home! And a silent auction benefiting Susan G. Komen for the Cure. With items like the American Past time Auction containing passes to games for the upcoming Texas Rangers and Fort Worth Cats baseball seasons, the Big Burger Basket with loads of treats for hamburger lovers, The Colossal Coffee package with OH SO MUCH GOODNESS courtesy of our friends at Starbucks and Royal Cup, and even 16 hours of professional recording studio time (a $1600 value!) with Juergen Horn Productions... there'll be something for EVERYONE! What?!? YES! And so much more TBA soon... your head will spin while your feet dance and your mouth makes giggly noises!
Not to mention you'll be able to finally get your hands on the debut album by The Boobles!! (All Boobles-related sales are donated to The Breast Cancer Research Foundation!)

BUT WAIT, THERE'S MORE!!
Two bouncy sets of Boobles tunes rocks the evening starting at 9:00PM, containing Boobles songs that you'll never hear on our studio albums!
Roller Derby Girls hosting the auction!! Those famous J. Gilligan's Irish nachos!!

Make plans to come have a good time and celebrate life with us by partying together, having some laughs and supporting breast cancer research for a CURE!

www.theboobles.org

Kayla Wharton - Mrs. North Texas International