January 2011
Fat Belly, Skinny Bones
In the past, doctors had suggested that excess body fat, which is associated
with heart disease, diabetes, and many other health woes, may indirectly
protect against the bone disease osteoporosis, due to the stress placed on the
weight-bearing bones. But now, a study finds that even this may be
misleading. In fact, deep belly fat may contribute to osteoporosis.
That's because the fat cells most likely produce substances, not yet
understood, that lead to bone disease in addition to heart disease and
diabetes, said Dr. Miriam Bredella of Harvard Medical School and
Massachusetts General Hospital, where the study was conducted.
Bredella said the human body has two categories of fat: superficial fat,
which lies under the skin, and visceral fat, which surrounds organs. The first
type of fat has been shown to have benefits against diabetes and heart
disease when distributed around the hips. It's the second kind of fat, the deep
belly fat, that is bad for bones, she said. The study found that this fat was
associated with lower bone mineral density, a measure of bone strength.
Most other studies on fat and osteoporosis have looked at weight or body
mass index (BMI), which do not reflect this distribution of fat, she said. And
there's no way to know where the fat goes when you gain weight, as it's
largely determined by genetics, she said.
The researchers also used a new technique to look at bone marrow fat, which
also appears to make the bones weaker. Women with deep tummy fat also
had more fat within their bones, Bredella said. On the other hand, women
with anorexia have also been known to be at increased risk of osteoporosis.
The bottom line is that you should strive for a normal weight, because the
extremes of too much or too little fat are both bad for bones, Bredella
said.
The research is being presented for the first time at the conference for the
Radiological Society of North America, and has not yet appeared in a peerreviewed journal. Further work should be done to confirm the results. A
future study will look at the relationship between deep belly fat and
osteoporosis among men, Bredella said.
-- CNN Health
Exercise of the Month:
Medicine Ball “Tantrum”
•
Stand with feet slightly wider than shoulders, holding medicine ball overhead.
•
Bend backwards slightly at the knees to pre-load the movement. Then, dropping
rapidly with good squat form (feet flat, head and chest up), slam the medicine ball
onto the floor as hard as possible, directly in front of you. Pick ball up quickly,
return to starting position, repeat.
•
Muscles worked: Primarily, the latissimus dorsi, triceps, and illiopsoas (hip
flexors) to initiate the ballistic downward motion. The “reloading phase” works
all muscles of the legs, in addition to anterior deltoids and, secondarily, the biceps
group.
Recipe of the month: Old-fashioned chicken noodle soup with winter vegetables
Ingredients: 6 chicken breasts with the bone, about 3 pounds total
12 cups low-sodium chicken broth
1 large onion, diced
3 carrots, peeled and thinly sliced
3 parsnips, peeled and thinly sliced
3 celery ribs, finely chopped
8 ounces egg noodles
1/2 cup chopped parsley
freshly ground black pepper
salt to taste
Instructions: 1. Remove the skin from the chicken breasts and place them in a large soup pot. Add
the chicken broth, bring it to a boil and reduce the heat so that the broth just
simmers. Simmer until the chicken is thoroughly cooked, about 15 minutes. Remove
the chicken and transfer to a plate to cool. 2. Skim the fat from the broth and bring it
back to a boil. Add the onion, carrots, parsnips and celery. Simmer until the
vegetables are soft, about 5 minutes. Add the noodles and cook for 5 more minutes.
3. Meanwhile, discard the bones from the chicken and chop the meat into small
pieces. 4. Add the chicken and parsley to the soup pot and simmer for another
minute or two. Season to taste with salt and pepper. Serve in warm soup bowls with
a thick slice of bread. Serves 8.
Nutrition: Calories: 399 Carbs: 36 g Total fat: 6 g Sodium: 555 mg Protein: 49 g Sat fat: 2 g Fiber: 5 g Americans average 475 daily calories from added sugars.
That's far more than the American Heart Association's
recommended maximum of 100 daily calories from added
sugars for women and 150 for men - and equivalent to a
whopping 30 teaspoons a day. Sugary soft drinks account
for about 36% of added sugars in the US diet.
-- Tufts Univ. Health&Nutrition Newsletter
According to Cynthia Harriman, director of food and nutrition strategies for The
Whole Grains Council, steel-cut oats have a lower glycemic index (GI) than the
more processed rolled oats (regular, quick, and instant). GI is a measure of how
quickly carbs affect blood sugar.
In a 1999 study, obese teens consumed 53% more calories in the 5 hours after
consuming a high-GI instant oatmeal breakfast than after eating medium-GI steelcut oats.
-- Tufts Univ. Health&Nutrition Newsletter
A new study published in the British Journal of Cancer has found that found men whose index finger is
longer than their ring finger were one third less likely to develop prostate cancer than men with the opposite
finger length pattern and same length pattern. The relative length of index and ring fingers is set before
birth, and is thought to relate to the levels of sex hormones the baby is exposed to in the womb. Less
testosterone equates to a longer index finger; the researchers now believe that being exposed to less
testosterone before birth helps protect against prostate cancer later in life.
On the other hand (no pun intended), previous studies have found a link between a shorter index to ring
– HealthCanal.com
finger ratio and the development of osteoarthritis.
Happy New Year!!
“Good resolutions are simply checks that men draw on a bank
where they have no account.” --Oscar Wilde
“Many people look forward to the New Year for a new start on
old habits.”--Anon
“Now there are more overweight people in America than
average-weight people. So overweight people are now
average… which means, you have met your New Year's
resolution.” --Jay Leno
“New Year's Day… now is the accepted time to make your
regular annual good resolutions. Next week you can begin
paving hell with them as usual.” --Mark Twain
“May all your troubles last as long as your New Year's
resolutions!” – Joey Adams