Mind & Body

The Magic of MeditationNeed a little pick-me-up around 4:00 p.m.? Meditate. Recent research out of the University of Kentucky suggests that meditation can boost alertness and focus more effectively than a nap. In one study, subjects' reaction times were tested after 40 minutes each of meditation, napping and reading. Nine out of ten had the fastest reaction times after meditating and the slowest reaction times after a nap. In this case, when you snooze, you lose.

Spotlight on...Chronic Fatigue SyndromeThe Centers for Disease Control and Prevention (CDC) recently launched a major campaign to increase awareness of chronic fatigue syndrome, an illness that affects more than a million Americans—and four times as many women as men. This condition has been controversial and hard to diagnose partly because its symptoms, including profound fatigue, weakness and muscle pain, are also associated with other illnesses. The CDC hopes to assist health-care professionals in diagnosing this condition and help chronic fatigue sufferers recognize their symptoms so they will seek medical attention.

In the NewsThe Latest Scoop on SoyA new study has heartening news for tofu lovers. Researchers at Johns Hopkins University School of Nursing found that soy protein helps lower total cholesterol and low-density lipoprotein "bad" cholesterol. "Though soy protein alone won't do as much as medications, its modest effects may benefit heart health in women who don't require medications to control their cholesterol," says lead investigator Jerilyn K. Allen. Research indicates that food, rather than supplements, is your best source. Some experts suggest aiming for 25 grams per day, which you can get from several servings of soy milk or tofu.

8 Ways to Eat Well and Stay Fit Until SummerThe
average person packs on one to five pounds each winter, according to
some studies—and usually doesn't take it off when the mercury rises.
With soaring rates of obesity among American kids and adults, eating
well and exercising through the cooler months—when fresh ingredients
and activity opportunities may be limited—are more important than ever.
But fear not! You can serve your family's favorite comfort foods
without making anyone fat, and you can all get exercise without booking
hours at the gym. Here's how.

1. Look for whole grains, in
   pastas, breads, rice and so on. For the same amount of calories as
   their simple carb cousins, whole grains fill you up faster, pack a
   denser nutritional punch, and give you a longer, more even energy
   boost. If your kids won't swallow whole grains alone, try a mixture:
   half white pasta, half whole wheat; a high-fiber whole grain cereal
   mixed with a more sugary one; white rice mixed with brown or wild.
2. Use
   fat-free half-and-half rather than milk in casseroles like macaroni and
   cheese for a creamier consistency, fewer calories and no fat.
3. Opt
   for fat-free or low-fat cheese and sour cream in casseroles if you're
   going to eat them right away. (The cheese shrinks when refrigerated.)
4. Add jicama, chayote or apples to muffins, brownies, soups, salads and other foods for a Caribbean crunch.
5. When
   baking, use a fat-substitute (like Smucker's), replace the fat with
   equal amounts of applesauce or prune puree, or look for fat-free mixes
   (like No-Pudge brownies). Cut the fat further by replacing the eggs in
   the recipe with liquid egg substitute.
6. Think very hot and
   very cold when choosing snacks and drinks. They're harder to
   overconsume than room-temperature foods. Stock up on sugar-free cocoa
   or flavored coffee or tea, hot vegetable or chicken soup and frozen
   fruit pops or bananas.
7. Rethink the old advice to get at least
   30 minutes of exercise per day. It's still true, but you don't have to
   do it all at once. New research finds that several five- or ten-minute
   blocks of vigorous activity per day work just as well to burn calories,
   lift mood and keep you and your family fit. Race your kids to the
   mailbox, take quick family walks, go sledding—any way to squeeze more
   action into your day.
8. Go outside every day, even if only for
   a few minutes. It will make you feel like exercising, and a few minutes
   of sunlight each day can improve mood, preventing you and your family
   from reaching for sugary foods. Plus, shivering burns calories.

Source: Lisa Dorfman, RD, spokesperson for the American Dietetic Association.