A community for people who want to remain as healthy as possible as we age.

McConnell says Medicare to be part of deficit deal

(Reuters) Senate Republican Leader Mitch McConnell said on Friday that the Medicare healthcare program will be part of any bipartisan agreement to reduce the U.S. deficit and increase the debt limit.
"Medicare will be part of the solution," McConnell told reporters, rejecting suggestion that his party may back off from changing Medicare after it became an issue that hurt them in a New York election this week.
Polls showed broad public opposition to a House Republican plan to privatize Medicare, the healthcare program for the elderly.
McConnell declined to say whether he specifically backs the Medicare proposal written by House of Representatives Budget Committee Chairman Paul Ryan when asked about it.
Ryan's budget plan included a measure that would create a voucher-like system for future retirees to purchase subsidized health plans from private insurers.
Community: Ryan’s voucher program is the Republicans’ attempt to destroy Medicare.
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Sedentary Jobs Helping to Drive Obesity Epidemic

(HealthDay News) As Americans sit -- literally -- in more sedentary jobs, they're packing on the pounds, and it's this inertia that's a major contributor to the obesity epidemic, new research suggests.
Staring at the computer for hours rather than hoeing the fields means Americans are burning 120 to 140 fewer calories a day than they did 50 years ago.
So promoting any kind of physical activity needs to have an even greater emphasis in this war on weight, according to a study.
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On-the-Job Activity Boosts Americans' Exercise Levels

(HealthDay News) On-the-job physical activity contributes to a person's overall fitness, and should be considered when evaluating whether an individual meets recommended physical activity guidelines, a new U.S. government report says.
Using existing guidelines, which only take into account leisure-time physical activity, a study by the Washington State Department of Health (WADOH) found that about 64 percent of U.S. adults met minimum standards. But when their work-related activity was also included, another 6.5 percent of adults achieved the recommended activity level, according to the report from the U.S. Centers for Disease Control and Prevention…
The report also said that "consideration of occupational physical activity in the monitoring of population physical activity levels can help to identify demographic groups for targeted programs to increase physical activity."
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Reasons to take "me" time for exercise

(James S. Fell, Body for Wife) [W]hy you should take some me time to exercise:
You’ll have more energy: … You can also get stronger and more physically capable…
You’ll be around longer: … If you work on improving your health, you can dramatically increase your life expectancy…
You’ll be less stressed: … Stress can make us hard to live with, and exercise is a proven stress reliever. It boosts mood and makes you a happier person…
I’m a big fan of planning. You’ve got to think your way through this, and it is an axiom of time management that if everything is a priority, then nothing is. You’ve read the above, and you hopefully realize now that this should be one of your top priorities. So, if it’s a top priority, you will find the time. Sit back and think about where the holes in your schedule are, and start working in regular bouts of activity…
And then start moving.
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Recipes

EatingWell:
Green Chile Bison Burger
Take a trip to the Southwest with this juicy green-chile cheeseburger made with rich-tasting ground bison. You could make these with freshly roasted green chiles, but canned green chiles, which you can find near other Mexican food in most supermarkets, keep this recipe a snap to make when you’re in a hurry. Serve with a sliced tomato salad.
MyRecipes.com:
Grilled Chicken with Mint and Pine Nut Gremolata
Cover your basic grilled chicken with a zesty herb topping for an anything-but-average meal. It also works well over steak or fish.
Community: Pine nuts are expensive, but boy are they good. Be careful buying Chinese pine nuts, though, one species can put a very bad taste in your mouth.
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MSG linked to weight gain

(Reuters Health) The flavor enhancer monosodium glutamate (MSG), most often associated with Chinese food and after-dinner headaches, may also be enhancing waistlines, a new study finds.
Researchers found that people who eat more MSG are more likely to be overweight or obese. And the increased risk wasn't simply because people were stuffing themselves with MSG-rich foods. The link between high MSG intake and being overweight held even after accounting for the total number of calories people ate.
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Omega 3 may help treat bipolar disorder

(UPI) A diet rich in omega 3 fatty acids may help the treatment and prevention of bipolar disorder and may also help with alcoholism, U.S. researchers suggest.
Lead author Dr. Alexander B. Niculescu, an associate professor of psychiatry Indiana University School of Medicine in Indianapolis, said the mice used in the study have characteristic bipolar symptoms, including being depressed and, when subjected to stress, becoming manic.
The fatty acid DHA, one of the main active ingredients in fish oil, "normalized their behavior," Niculescu said…
An unexpected finding was that mice given DHA also showed a reduced desire for alcohol.
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Bipolar Disorder and Postural Control

(Science Daily) A new study by motor control and psychology researchers at Indiana University suggests that postural control problems may be a core feature of bipolar disorder, not just a random symptom, and can provide insights both into areas of the brain affected by the psychiatric disorder and new potential targets for treatment…
[Said Amanda R. Bolbecker, lead author of the study,]  "Our study suggests that brain areas traditionally believed to be responsible for motor behavior might represent therapeutic targets for bipolar disorder."
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Brain's Response to Sadness Can Predict Relapses Into Depression, Study Shows

(Science Daily) A University of Toronto study shows that when formerly depressed people experience mild states of sadness, their brain's response can predict if they will become depressed again.
"Part of what makes depression such a devastating disease is the high rate of relapse," says Norman Farb, a PhD psychology student and lead author of the study…
Faced with sadness, the relapsing patients showed more activity in a frontal region of the brain, known as the medial prefrontal gyrus. These responses were also linked to higher rumination: the tendency to think obsessively about negative events and occurrences. The patients who did not relapse showed more activity in the rear part of the brain, which is responsible for processing visual information and is linked to greater feelings of acceptance and non-judgement of experience…
[Says Farb,] "For a person with a history of depression, using the frontal brain's ability to analyze and interpret sadness may actually be an unhealthy reaction that can perpetuate the chronic cycle of depression. These at-risk individuals might be better served by trying to accept and notice their feelings rather than explain and analyze them."
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Online therapy shows promise for irritable bowel

(Reuters Health) Behavioral therapy delivered over the Web might help soothe symptoms in some people with irritable bowel syndrome (IBS), a new study suggests.
The online approach is not yet available outside of studies. But researchers say that the current findings are a step in the right direction toward making cognitive behavioral therapy more accessible to people with IBS.
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Drug May Help Overwrite Bad Memories

(Science Daily) Recalling painful memories while under the influence of the drug metyrapone reduces the brain's ability to re-record the negative emotions associated with them, according to University of Montreal researchers at the Centre for Studies on Human Stress of Louis-H. Lafontaine Hospital. The team's study challenges the theory that memories cannot be modified once they are stored in the brain.
"Metyrapone is a drug that significantly decreases the levels of cortisol, a stress hormone that is involved in memory recall," explained lead author Marie-France Marin. Manipulating cortisol close to the time of forming new memories can decrease the negative emotions that may be associated with them. "The results show that when we decrease stress hormone levels at the time of recall of a negative event, we can impair the memory for this negative event with a long-lasting effect," said Dr. Sonia Lupien, who directed the research.
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Studies: Missed meds waste billions

(UPI) Studies say Americans who don't take prescribed medications waste billions annually because the missed doses lead to emergency room visits and hospitalizations.
A study by Express Scripts, an independent prescription- filling company, says the problem costs $258 billion a year, while a second study by CVS Caremark, Harvard University and Brigham and Women's Hospital put the figure at $290 billion, USA Today reported Friday.
Both studies analyzed data from their own customers, insurance payouts, previous research and surveys.
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New breast cancer guidelines "unsafe": women

(Reuters Health) More than eight out of 10 women say new guidelines recommending against routine breast cancer screening of women under 50 are "unsafe," according to a small survey.
But most of the women also grossly overestimate their risk of developing the disease, researchers from the University of Massachusetts Medical School in Worcester found…
The survey also showed that women's opinions are colored by the news they read…
"As we strive to move toward a more evidence-based system of health care, it would be beneficial for policy makers, health care providers, and media outlets alike to recognize the crucial role the press plays in shaping patients' opinions, and this should be factored in when considering recommending change," [Dr. Autumn] Davidson and her colleagues write.
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Poll: Hawaii is least stressed, Utah most

(UPI) Living in paradise evidently has its advantages -- for the third year in a row, Hawaii is considered the least stressed state, a U.S. poll indicates.
The Gallup-Healthways Well-Being Index indicates Americans' average stress level was 39.4 percent last year, similar to that of 2009, which was at 39.9 percent, and 2008, which was 38.8 percent…
The poll reveals earning more money or being in great physical shape doesn't necessarily protect against all of life's stressors, because family and career issues affect individuals' daily stress levels. 
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U.S. Southeast 'Stroke Belt' Also Shows Higher Rates of Cognitive Decline

(HealthDay News) People living in an area of the southeastern United States known as the "Stroke Belt" are also at greater risk for cognitive decline, or reduced brain function, than those living in other areas, new research suggests.
The Stroke Belt states -- known to have significantly higher rates of stroke deaths than the rest of the country -- include Alabama, Arkansas, Georgia, Louisiana, Mississippi, North Carolina, South Carolina and Tennessee. According to the researchers, shared risk factors for stroke and brain impairment appear to be to blame for the greater incidence of cognitive decline in this geographic region.
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Tired? 3 Causes of Fatigue You May Not Know

(Reader's Digest) Many women are used to juggling career and family life. Unfortunately, many are also used to feeling tired, stressed, and low on motivation. However, as much as stress may look like the culprit, feeling fatigued may not be solely due to a harried lifestyle.
If you are getting enough sleep (seven to eight hours a night) and are still tired, you should see your doctor for a check up.
Three reasons for fatigue could be:
Anemia
The leading cause of fatigue in women, anemia is diagnosed through a blood test. It is easily treated with iron supplements and by eating more iron-rich foods, such as spinach, broccoli, and red meat.
Underactive thyroid gland
If you’re feeling sluggish, run down, and even a little depressed, you may be suffering from hypothyroidism, or a slow thyroid. Again, a simple blood test performed by your doctor will sort out whether or not your thyroid is functioning normally. Synthetic hormones can provide balance and you should begin to feel better fairly quickly.
Sleep apnea
If you’re getting an adequate amount of sleep but still waking up exhausted, you may be suffering from sleep apnea. This disorder causes you to momentarily stop breathing many times during the night, disrupting your sleep and preventing your body from getting the rest it needs. Often a person with sleep apnea isn’t aware they have the disorder–snoring is a common sign.
The condition is most often diagnosed through a sleep study. Treatment consists of lifestyle changes, such as abstaining from alcohol close to bedtime or losing weight, and employing medical devices like a continuous positive airway pressure (CPAP) machine or a mouth guard.
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4 Ways to Lower Your Blood Pressure

(Andrew Weil, M.D.) Want to lower your blood pressure in four simple steps? It's not as difficult as you think, and the benefits include a decreased risk of heart attack, stroke, kidney disease, eye problems, erectile dysfunction, cognitive difficulties and osteoporosis. Adopt the following:
1.    Ditch the cigarettes. Smoking can temporarily spike blood pressure, damage blood vessel walls, and raise your risk of having a heart attack or stroke. While quitting smoking can be a challenge, natural support such as Dr. Gurgevich's CD "Hypnotic Tonic to Remove Tobacco Addiction" can help - find it in our Marketplace.
2.    Get moving. Research shows that regular aerobic activity, such as brisk walking, swimming and cycling, can reduce blood pressure, possibly by keeping blood vessels flexible. Regular exercise can also help you lose weight and keep it off, which is crucial to the success of any high blood pressure treatment plan. Start slowly and aim for 30 minutes of aerobic activity most days of the week.
3.    Stay calm. Stress can raise blood pressure, while relaxation techniques appear to lower it. Learn and practice a mind-body approach such as breath work, yoga or meditation and take advantage of its benefits regularly.
4.    Eat a healthy diet. Adequate intake of micronutrients, including calcium, magnesium and vitamin C, is essential to maintain blood vessel tone and healthy circulation.
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Eating Tomatoes Can Lower Bad Cholesterol

(RealAge.com) In a study, adults who had high cholesterol but were otherwise healthy were able to lower their LDL levels simply by eating lycopene-rich tomato products every day.
In the study, both men and women consumed at least 25 milligrams of lycopene every day for several weeks. That's about as much lycopene as you'd find in a mere half-cup serving of tomato sauce. By the end of the study period, most people had knocked their LDL levels down about 10 percent -- which is the kind of improvement you'd expect to see in someone taking a statin medication for a similar amount of time. Researchers think that lycopene reduces cholesterol in a couple of different ways -- both by inhibiting the production of LDL and by breaking down this artery-clogging blood fat…
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Recipes

Cooking Light:
20 Top-Rated Grill Recipes
These grilled go-to recipes earned perfect marks from our readers.
30 Summer Sides
Find the perfect accompaniment to any main dish. These cool, refreshing sides will add color and flavor to your Memorial Day feast.
Cool Summer Drinks
Whether you're entertaining friends or just relaxing at home, these drinks are a tasty breeze on a warm day.
Refreshing Homemade Sorbets
Light and sweet, sorbet is the ideal ending to a summer meal. From bittersweet chocolate to fresh pineapple, our best sorbet recipes will satisfy your cravings.
MyRecipes.com:
Balsamic Vinaigrette Chicken Over Gourmet Greens
If we could have just one salad, this hearty, refreshing main dish would be it. The vinaigrette is so versatile that it doubles as a marinade and a dressing. Serve with Olive Bread.
EatingWell:
Coctel de Camarones
This classic Mexican shrimp cocktail is usually served as a starter, but makes a quick, refreshing main dish on a busy night. Add some of your favorite hot sauce for extra kick. You can eat it immediately or chill it for up to 4 hours if you prefer it colder. Serve with: Warm corn tortillas or cheese quesadillas and your favorite hot sauce.
Andrew Weil, M.D.:
Cold Cucumber Soup
Early summer, when cucumbers are cheap and plentiful, is the best time to make this soup. It is so easy that you’ll be making it a lot on warm afternoons or when you feel you want to eat something less than a complete meal. When I have guests for a late-evening meal, I serve this soup, along with steamed Alaskan crab legs, and mixed field greens, because it is so light.
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Omega-3 Fatty Acids May Help Heart Patients With Stents

(HealthDay News) Combining omega-3 fatty acids with blood-thinning drugs may reduce the risk of heart attacks in patients who've had stents placed in their coronary arteries, a new European study suggests.
While other research suggests that foods rich in omega-3s, including fatty fish such as salmon, help reduce the risk of heart problems in those with existing coronary artery disease, the new study is thought to be the first to look at the effect of the omega-3s on those treated with blood-thinning medications after stent placement.
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Niacin Brings No Benefit to Heart Patients

(HealthDay News) Although early research had suggested that the nutrient niacin might raise levels of "good" cholesterol and thwart heart attacks, a major clinical trial has been stopped 18 months early because it has shown no such benefit…
As expected, participants who took Niaspan [a time-released form of niacin that contains a much higher dose of niacin than is found in over-the-counter supplements] for the 32 months of the trial saw their blood levels of HDL cholesterol rise and their triglycerides lower, compared with those who took a statin alone.
But the boost in HDL failed to translate to any reduction in heart attacks or strokes, the team said. Nor did it lower the rate of hospitalizations for heart disease or procedures to open blocked cardiac arteries, according to the NHLBI.
Worse, more people taking niacin had strokes than those on a statin alone, the researchers found.
Community: If you want to prevent, delay, or reduce the severity of stroke, here are some ways to do it.
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Does aspirin cut deaths? New study clouds picture

(Reuters Health) - Despite a lot of excitement about aspirin, scientists can't seem to agree on whether the drug helps healthy people live longer.
Just one month after a study failed to find an effect on overall death rates -- see Reuters Health report, April 20, 2011 -- a new report based on the same data has arrived at the opposite conclusion.
"This reduction in all-cause mortality tilts the balance between the benefits and risks of treatment in favor of the use of aspirin," researchers write in the American Journal of Medicine…
"If the patient has no risk factors for heart disease, I see no reason to put them on aspirin," [Dr. Franz Messerli] told Reuters Health.
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Antidepressant may not cut hot flashes after all

(Reuters Health) New research throws a wet blanket on an earlier study that showed women in menopause might get dramatic relief from hot flashes by taking the antidepressant Lexapro.
According to the new findings, Forest Laboratories' Lexapro, also called escitalopram, reduces neither the severity nor frequency of hot flashes associated with menopause.
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Chronic Estrogen Exposure Linked to High Blood Pressure

(Science Daily) For many years doctors believed the estrogen women consumed in the form of oral contraceptives and hormone replacement therapy (HRT) pills was good for their patients' hearts. Recent studies however have shown that long-term exposure to estrogen can be a danger to women as it has been associated with high blood pressure, a key link to heart- and brain-attacks (strokes).
Although the process by which estrogen induces high blood pressure in females is unclear, Michigan State University (MSU) researchers have found that long-term estrogen exposure generates excessive levels of a compound, superoxide, which causes stress in the body. The build-up of this compound occurs in an area of the brain that is crucial to regulating blood pressure, suggesting that chronic estrogen induces a build up of superoxide that in turn causes blood pressure to increase. The study also found that the anti-oxidant resveratrol reverses the increase in both superoxide and blood pressure.
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'Fat Transfer' Gets Early Safety OK in Breast Reconstruction

(HealthDay News) A procedure commonly used in breast reconstruction but lacking evidence as to its safety does, in fact, appear to be safe and unlikely to increase the chances of breast cancer returning, a new study has found.
Called lipofilling, the procedure involves taking fat from one area of the body, such as the abdomen, and using it to correct small defects or asymmetry during breast reconstruction.
The procedure has been used for 30 years, but cancer experts say that women have not been assured that it would not trigger a cancer recurrence.
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Scientists Turn Human Skin Cells Directly Into Neurons, Skipping IPS Stage

(Science Daily) Human skin cells can be converted directly into functional neurons in a period of four to five weeks with the addition of just four proteins, according to a study by researchers at the Stanford University School of Medicine. The finding is significant because it bypasses the need to first create induced pluripotent stem cells, and may make it much easier to generate patient- or disease-specific neurons for study in a laboratory dish.
It may also circumvent a recently reported potential problem with iPS cells, in which laboratory mice rejected genetically identical iPS cells -- seemingly on the basis of the proteins used to render them pluripotent.
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Stress May Increase Risk for Alzheimer's Disease

(Science Daily) [R]esearchers have now shown that stress, and the hormones released during stress, can accelerate the development of Alzheimer disease-like biochemical and behavioural pathology…
These results complement previous demonstrations by the scientists that stress leads to the formation of beta-amyloid, another protein implicated in Alzheimer's disease. "Our findings show that stress hormones and stress can cause changes in the tau protein like those that arise in Alzheimer's disease," explains Osborne Almeida…
"Viewing stress as a trigger of Alzheimer's disease offers exciting new research possibilities aimed at preventing and delaying this severe disease. Moreover, since vulnerability to major depression is known to be increased by stress, it will be interesting to know the role of molecules such as beta-amyloid and tau in the onset and progress of this condition," says Osborne Almeida.
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Naturally Occurring Plant Alkaloids Could Slow Down Alzheimer's Disease, Study Suggests

(Science Daily) A family of naturally occurring plant compounds could help prevent or delay memory loss associated with Alzheimer's disease, according to a new study by the Translational Genomics Research Institute (TGen).
Beta-carboline alkaloids could potentially be used in therapeutic drugs to stop, or at least slow down, the progressively debilitating effects of Alzheimer's, according to the study.
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Study finds way to get antibody therapies into brain

(Reuters) Scientists have found a way to get antibody-based therapies across a key barrier in the brain and deliver a payload of drugs that take aim at an elusive Alzheimer's target.
The researchers at Roche Holding AG's biotechnology unit Genentech said the findings from two studies, reported on Wednesday in the journal Science Translational Medicine, could open the door to new treatments for diseases like Alzheimer's, schizophrenia, Parkinson's and even autism.
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Medicines from Plants

(Science Daily) "Medicines from plants" -- one thinks of herbal teas or valerian drops. However, that has nothing in common with what the researchers at the Fraunhofer Institute ... are doing. They use plants to produce biopharmaceuticals. These are proteins that, unlike many other medications, cannot be chemically produced.
Biologically produced medications, such as recombinant insulin or therapeutic antibodies to fight cancer, have become indispensable. Plants are particularly suitable for producing complex active substances. The reason is that these substances can be produced inexpensively and on a large scale in plants. Compared to producing them in animal cells, plants have the advantage that they grow quickly, are easy to look after and can be protected well against damaging influences.
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Scientists Appear One Step Closer to Reading Minds

(HealthDay News) Neuroscientists at the University of Glasgow say they have found a way to identify the type of information contained within certain brainwaves related to vision.
"It's a bit like unlocking a scrambled television channel. Before, we could detect the signal but couldn't watch the content; now we can," study author Philippe Schyns…
The scientists were able to use electroencephalography (EEG) to measure patterns of electrical activity -- frequency, amplitude and phase -- in the brain while it was engaged in different activities. Specifically, they used EEG to decode brainwaves and identify the parts of the brain that were active when looking at different features on people's faces.
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Vermont moving toward single-payer health care

(Reuters) Vermont became the first state to lay the groundwork for single-payer health care on Thursday when its governor signed an ambitious bill aimed at establishing universal insurance coverage for all residents.
"This law recognizes an economic and fiscal imperative," Democratic Governor Peter Shumlin said as he signed the bill into law at the State House.
"We must control the growth in health care costs that are putting families at economic risk and making it harder for small employers to do business."
Legislators say the plan, approved by the Democratic controlled House and Senate this spring, aims to extend coverage to all 620,000 residents while containing soaring health care costs.
Community: It’s what we should do nationally. Medicare for all!
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Substance in Tangerines Fights Obesity and Protects Against Heart Disease, Research Suggests

(Science Daily) New research from The University of Western Ontario has discovered a substance in tangerines not only helps to prevent obesity, but also offers protection against type 2 diabetes, and even atherosclerosis, the underlying disease responsible for most heart attacks and strokes.
[The researchers] studied the effects of a flavonoid in tangerines called Nobiletin…
"The Nobiletin-treated mice were basically protected from obesity," says [Murray] Huff… "And in longer-term studies, Nobiletin also protected these animals from atherosclerosis, the buildup of plaque in arteries, which can lead to a heart attack or stroke. This study really paves the way for future studies to see if this is a suitable treatment for metabolic syndrome and related conditions in people."
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Healthy Gut Flora Could Prevent Obesity, Rat Study Suggests

(Science Daily) Poor gut flora is believed to trigger obesity. In the same way, healthy gut flora could reduce the risk. This has shown to be the case in tests on rats. Daily intake of a lactic acid bacteria, which has been given the name Lactobacillus plantarum HEAL19, appears to be able to prevent obesity and reduce the body's low-level inflammation.
"Rats who were given this specific lactic acid bacterium from their time in the uterus up to adult age put on significantly less weight than other rats. Both groups ate the same amount of high-energy food," explains Caroline Karlsson, a researcher in food hygiene.
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Losing weight results in more vitamin D

(UPI) Overweight or obese women lacking in vitamin D who lose about 15 percent of their weight experience increases in the sunlight vitamin, U.S. researchers say…
The study ound those who lost 5 percent to 10 percent of their body weight -- approximately 10 to 20 pounds for most of the women -- through diet and/or exercise saw a relatively small increase in blood levels of vitamin D. But women who lost more than 15 percent of their weight experienced a nearly three-fold increase in vitamin D -- independent of dietary intake of the nutrient.
"Since vitamin D is generally lower in persons with obesity, it is possible that low vitamin D could account, in part, for the link between obesity and diseases such as cancer, heart disease and diabetes," [lead author Caitlin] Mason says in a statement.
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Lecithin Component May Reduce Fatty Liver, Improve Insulin Sensitivity

(Science Daily) A natural product called DLPC (dilauroyl phosphatidylcholine) increases sensitivity to insulin and reduces fatty liver in mice, leading Baylor College of Medicine researchers to believe it may provide a treatment for prediabetic patients. DLPC is an unusual phospholipid and a trace component of the dietary supplement lecithin…
[Dr. David D.] Moore is collaborating … on a pilot study to find out how well DLPC works in patients with prediabetes.
"We know it works well in mice," said Moore.
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Moderate Sleep and Less Stress May Help With Weight Loss

(Science Daily) If you want to increase your chances of losing weight, reduce your stress level and get adequate sleep. A new Kaiser Permanente study found that people trying to lose at least 10 pounds were more likely to reach that goal if they had lower stress levels and slept more than six hours but not more than eight hours a night…
[S]aid lead author Charles Elder, MD, MPH… "Some people may just need to cut back on their schedules and get to bed earlier. Others may find that exercise can reduce stress and help them sleep. For some people, mind/body techniques such as meditation also might be helpful."
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Interval Exercise Outdoors and In

(SouthBeachDiet.com) Regular interval exercise not only helps you lose weight (and keep it off for the long haul), but it also strengthens your heart. Dr. Arthur Agatston, author of the bestselling The South Beach Diet Supercharged, recommends 20 minutes of interval exercise — which means alternating short bursts of intense activity (15 to 60 seconds each) with easier recovery periods — every other day. You can increase the length of time as you get fitter, but it’s not necessary.
Doing interval walking outdoors, or on a treadmill, elliptical machine, or stationary bike indoors, is a great way to get started. But intervals can also be done while swimming laps in a pool or riding a regular bike. (Note: On days when you’re not doing intervals, do core-strengthening exercises so that you’re working in some form of exercise every day.)
Whether you’re doing intervals outdoors or in, it’s good to change up your pace. Go at an Easy Pace for warmup and cool down (or if you’re just beginning an exercise program) and work up to Supercharged as you get fitter (see the explanations below). Just be sure not to do the entire workout at the fastest pace or you are more likely to suffer an overuse injury.
As your fitness improves, adjust your speed and/or incline (try some hills if you’re walking or biking outdoors), and resistance (on a machine) to match your new level of ability. Overall, speed is better than resistance. Increase resistance only to add intensity when you have achieved all that you can at maximum speed.
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Protein Drinks After Exercise Help Maintain Aging Muscles

(Science Daily) A new research report … shows that protein drinks after aerobic activity increases the training effect after six weeks, when compared to carbohydrate drinks. Additionally, this study suggests that this effect can be seen using as little as 20 grams of protein.
"It is not a mystery that exercise and nutrition help slow the aging process," said Benjamin F. Miller, Ph.D., a researcher involved in the work… "Studies such as ours help to explain how exercise and nutrition work so that we can better take advantage of those pathways to slow the aging process."
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Recipes

Cooking Light:
1-Cooler, 1-Weekend Getaway
We've got five easy meals that are perfect for a weekend getaway. It's a foolproof plan for packing and cooking.
100+ Season's Best Superfast Recipes
From anything-but-ordinary chicken to summer sides, our full collection of 20-minute dishes is ready for browsing.
Best Salmon Recipes
Get a healthy dose of omega-3 fatty acids from these salmon dishes that earned top marks from readers.
MyRecipes.com:
Sweet-Spicy Glazed Salmon
Sweet, spicy, salty, sour—just four ingredients hit all the flavor notes in the sauce for this top-rated dish. Chinese-style hot mustard has a sharp bite similar to that of wasabi. If you don't have it on hand, use Dijon mustard or 1 teaspoon of a dry mustard such as Coleman's.
EatingWell:
Elise's Sesame Noodles
Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad.
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Celebrating Sauerkraut!

(Andrew Weil, M.D.) Naturally fermented sauerkraut is a healthy, living food: low in calories, high in fiber and packed with vitamin C and friendly flora. The important work done by the  Lactobacillus bacteria that impart sauerkraut's tart, refreshing taste ensures that the nutrients are easily absorbed.
If you are used to canned, store-bought sauerkraut, the good news is that homemade sauerkraut is simple to make, keeps for weeks in the refrigerator and is one of the most economical healthy foods you can eat. I make it from scratch using cabbage from my garden, but store-bought cabbage will work just as well.
Learn how to make homemade sauerkraut.
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Scientists Reveal a New Mechanism for Keeping Inflammation in Check

(Science Daily) The molecular machines that defend our body against infection don't huff and puff, but some of them apparently operate on the same principle as a steam engine. Weizmann Institute scientists have discovered a mechanism that controls inflammation similarly to a steam-engine valve: Just when the inflammatory mechanism that protects cells against viruses reaches its peak of activity, the molecular "steam-release valve" interferes, restoring this mechanism to its resting state, ready for re-activation.
This finding might shed new light on such inflammatory disorders as rheumatoid arthritis or inflammatory bowel disease, and point the way to developing effective therapies.
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