10 filling toast toppers under 100 calories

 

Up your toast toppers to include low-glycaemic combinations of protein and fibre sources with these toppings.

Think low-fat cottage cheese or cream cheese topped with fresh fruit. Let your flavour imagination run wild.

• ¼ sliced banana with 2 tsp low-fat cottage cheese or ricotta
•  2 tbsp mashed avocado, ½ diced tomato and 1 tbsp Vegemite
• 1 tbsp baked beans, 1 tbsp avocado
• 1 tbsp low-fat cottage cheese with sliced strawberries, melon or apple
• 2 egg whites (scrambled or hard-boiled) with 1 tsp avocado and 1 tbsp baked beans
• 2 egg whites (scrambled or hard-boiled) with 25 g slice of fat-removed bacon
• 1 tsp Nutella with 1 tbsp cottage cheese and sliced orange or strawberries or whole raspberries
• 1 tbsp cottage cheese with a squeeze of lemon or lime and black pepper, ½ chopped fresh tomato
• 1 tbsp hummus with 1 hard-boiled egg white, salt and pepper
• 1 tbsp ricotta, 1 egg, spinach, salt and pepper

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There’s Undigested Food In My Poop. Should I Be Worried?

Photo: Getty Images

Q: What does it mean when I have undigested food in my poop?

Many high-fiber foods, like corn, leafy greens, and certain nuts and grains, often pass through you only partially digested because the enzymes in your system don’t break them down fully. Eating more slowly, really chewing each bite, drinking plenty of water, and consuming probiotic-rich foods (yogurt, kefir) are all smart steps to take to keep your digestive tract running smoothly and your stool looking “normal.” (A healthy poo may look different from person to person. But, in general, stool should be a shade of brown and soft enough that it’s easy to pass, but still compact.)

RELATED: 13 Best Foods for Your Gut Health

Though it may be a little gross, the occasional bit of undigested food in your (otherwise normal-looking) number two is typically nothing to fret about. But if it routinely happens along with diarrhea, you should bring it up with your doctor. Certain viral gastrointestinal infections can speed up the transit time of stool moving through your digestive tract, leading to diarrhea and the presence of undigested food. Diarrhea may also be a sign that your intestine is not absorbing nutrients properly, which can be a result of celiac or Crohn’s disease. You should also see your doctor if you’re experiencing cramping, bloating, or abdominal pain. It’s possible you have a food intolerance or allergy, or irritable bowel syndrome.

RELATED: Why Exercise is Good for Digestion

Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine.

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The Internet Says Carbs Cause Cancer, But Here’s Why You Shouldn’t Freak Out

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You’ve probably seen headlines like “Your Bagel Will Give You Cancer” and “Carbs Are the New Cigarettes” all over the web recently.

The uproar was sparked by a recent study in Cancer Epidemiology, Biomarkers and Prevention that linked lung cancer to a diet high on the glycemic index. (GI is a measure of how quickly carbohydrates trigger a rise in blood sugar levels.) Researchers from the University of Texas M.D. Anderson Cancer Center found that among people who had never smoked, those with the highest daily GI had a 49% increased risk of developing lung cancer compared to those with the lowest daily GI.

That’s a pretty powerful link. But it’s important to put the findings into perspective. The reality is that no, eating a bagel isn’t as bad for you as smoking a cigarette. However, having one for breakfast several days a week is not a great idea, for a number of nutritional reasons. It’s your overall, consistent eating pattern that matters, not just to protect against lung cancer, but also other chronic diseases like type 2 diabetes and heart disease. To help you create sustainable healthy eating habits, here are a few strategies for lowering the risk of food-centric health problems, lung cancer and otherwise.

Don’t go by GI alone

Not all high GI foods are bad, and not all low GI foods are healthy. For example, watermelon has a high GI of 72 (out of 100), while ice cream can have a GI as low as 38. What you should really focus on is reducing your intake of refined, processed carbs that have been stripped of their fiber and other nutrients. I’m talking about white rice and noodles, baked goods, candy,  sugary drinks, white bread, rolls, and yes, bagels.

If you struggle with giving these foods up completely, make them occasional treats instead of daily staples. And when you do eat them, choose can’t-live-without indulgences that truly feel worthwhile. In other words, splurge on a cupcake from your favorite bakery once a month, not a meh slice of grocery store cake in the office break room.

RELATED: 6 ‘Bad’ Carbs That Are Actually Good for You

Know your nutrient-rich carbs

You don’t have to go carb-free to lower your cancer risk. There are plenty of unprocessed or minimally processed options that will leave you feeling energized and nourished. My go-tos are pulses (beans, lentils, and peas), starchy veggies (spaghetti squash, yams, and roots), and whole grains (quinoa, brown rice, oats, and popcorn). While I advise my clients to eat these whole foods, there are packaged options formulated with healthier ingredients, such as Food for Life tortillas, Mary’s Gone Crackers ($12 for 2 bags; amazon.com) and Tolerant lentil pasta ($12, amazon.com). Just keep in mind that even with healthier options, portion size still matters.

RELATED: 10 Fat-Burning Carbs

Don’t forget about good fats

Previous research has suggested that a high intake of saturated fats, red meat, and dairy products may up the risk of lung cancer. Here are a few ways to cut back on these risky foods by swapping them for healthier alternatives: Instead of cheese and sour cream on a taco salad, go for creamy guacamole. Make a cheeseless pizza on cauliflower crust, loaded with veggies, and topped with satisfying olive tapenade or a dairy-free pesto. Try ice creams made from plant milks, like almond or coconut. And trade burger patties for versions made with salmon or black beans.

RELATED: 13 Healthy High-Fat Foods You Should Eat More

Make produce the star of your meals

Other research has suggested that diets high in vegetables and fruit help lower lung cancer risk. The best way to cut back on carbs, boost your intake of nutrients and fiber, and slash calories is to swap the ratio of veggies to starches in your meals. For example, instead of having a pile of pasta covered with sauce, sauté two cups (the size of two tennis balls) of veggies in EVOO with garlic and Italian herb seasoning; toss the sautéed veggies with a lean protein (such as three ounces of chicken breast, extra lean ground turkey, salmon, or white beans), and a half cup (half of a tennis ball) of a healthier pasta. In other words, make carbs the accent, rather than the main event.

Meet Cynthia Sass at the Health Total Wellness Weekend at Canyon Ranch April 22-24. For details, go to http://ift.tt/1AYb7dA.

Do you have a question about nutrition? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass. 
Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her newest book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.

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Alcohol Abuse Common Among Med Students, Study Finds

WEDNESDAY, March 16, 2016 (HealthDay News) — Medical students may be more at risk for problem drinking, a new study says, citing burnout and school debt as two possible reasons why.

“Our findings clearly show there is reason for concern,” said study senior author Dr. Liselotte Dyrbye, an internist at the Mayo Clinic in Rochester, Minn. “We recommend institutions pursue a multifaceted solution to address related issues with burnout, the cost of medical education and alcohol abuse,” she said in a Mayo news release.

While the study found an association between being a medical student and a higher risk of alcohol problems, it did not prove a cause-and-effect relationship.

For the study, the researchers sent surveys to 12,500 medical students in the United States. About one-third responded.

The researchers found that about 1,400 medical students reported alcohol abuse or dependence. That’s about a third of medical students who responded. By comparison, about 16 percent of people who aren’t in medical school have an alcohol abuse or dependence problem, the study said.

Medical students had twice the rate of alcohol problems as surgeons, physicians and the general public, the study noted.

The researchers found a strong link between burnout factors such as emotional exhaustion and problem drinking among medical students. Other significant factors included: younger age, not being married, and large educational debt, the researchers found.

The average cost of medical school rose more than 200 percent from 1995 to 2014, the researchers pointed out. People graduating with a medical degree in 2014 had an average of $180,000 in educational debt, the researchers said.

Study first author Eric Jackson, a medical student at Mayo Medical School, said he recommends wellness programs in medical schools. These programs could help identify what’s adding to the stress, as well as help to remove barriers to mental health services, he said.

The findings were published online recently in the journal Academic Medicine.

More information

The U.S. National Institutes of Health has more about alcohol problems.

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Women With Alzheimer’s May Keep Verbal Skills Longer Than Men

WEDNESDAY, March 16, 2016 (HealthDay News) — In the early stages of Alzheimer’s disease, women tend to remember words better than men do, which could delay diagnosis in women, new research suggests.

The difference exists even though women and men have similar amounts of shrinkage in brain areas that show the earliest evidence of Alzheimer’s disease, according to the study involving hundreds of people.

“One way to interpret the results is that because women have better verbal memory skills than men throughout life, women have a buffer of protection against loss of verbal memory before the effects of Alzheimer’s disease kick in,” study author Erin Sundermann said in a news release from the American Academy of Neurology. Sundermann is a postdoctoral fellow in neurology at the Albert Einstein College of Medicine in New York City.

“Because verbal memory tests are used to diagnose people with Alzheimer’s disease and its precursor, mild cognitive impairment, these tests may fail to detect mild cognitive impairment and Alzheimer’s disease in women until they are further along in the disease,” she explained.

If the results are confirmed, doctors may need to adjust memory tests to make a better diagnosis, Sundermann said.

The findings were published online March 16 in the journal Neurology.

In an accompanying editorial, Mary Sano, associate dean for clinical research at the Icahn School of Medicine at Mount Sinai in New York City, wrote: “At a public policy level, the potential health care cost for under-detection or delayed diagnosis of women with Alzheimer’s disease or its early stages is staggering and should motivate funding in this area.”

More information

The American Academy of Family Physicians has more on Alzheimer’s disease.

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A Healthy Heart May Protect an Aging Brain

By Don Rauf
HealthDay Reporter

WEDNESDAY, March 16, 2016 (HealthDay News) — New research adds to a growing body of evidence suggesting that keeping your heart fit may help your mind stay sharp as well.

In the study, seniors who met more of seven goals for heart-healthy living showed faster thinking speeds initially and less decline in memory and thinking skills six years later.

“The results of our study highlight the need for patients and physicians to monitor and address heart health factors and strive for ideal levels, as these factors not only influence cardiovascular health but also brain health,” said lead researcher Hannah Gardener, an assistant scientist in neurology at the University of Miami’s Miller School of Medicine.

In the study, published in the March 16 issue of the Journal of the American Heart Association, Gardener and her colleagues followed more than 1,000 individuals who were an average age of 72. Roughly two-thirds were Hispanic, 19 percent were black and 16 percent were white.

The researchers evaluated the patients to see how closely they met the goals of Life’s Simple Seven, a template for heart-healthy living created by the American Heart Association.

The seven goals are to:

• Manage blood pressure: It should normally be less than 120/80 mm Hg.
• Control cholesterol levels: High cholesterol contributes to plaque, which can block arteries.
• Reduce blood sugar levels: High levels of blood sugar can damage the heart, kidneys, eyes and nerves.
• Get active: Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity — or an equal combination of both –each week.
• Eat better: Eat a variety of nutritious foods from all the food groups. Limit salt, sugar, saturated fat and trans fat.
• Lose weight: Maintaining a healthy weight helps reduce heart risks.
• Don’t smoke: Cigarette smokers have a higher risk of developing cardiovascular disease.

None of the study volunteers met all seven goals, and only 1 percent met six goals. Four percent met five of the goals, another 14 percent met four, 30 percent met three, 33 percent met two and 15 percent met only one. Three percent of the volunteers met none of the seven goals for heart-healthy living.

At the beginning of the investigation, participants were tested for memory, thinking and brain-processing speed. Brain-processing speed is how quickly a person performs a task that requires focused attention. After six years, 722 participants repeated these tests so researchers could measure any changes in thinking skills.

Gardener and her team reported that participants who met more heart-healthy goals had better brain-processing speed at the start of the study. This link was most apparent for certain lifestyle factors, including not smoking, being at a healthy weight and having ideal blood sugar levels.

At follow-up, scientists noted that meeting more heart-healthy goals was linked to less deterioration in brain processing speed, memory and executive function. Executive function involves focusing, organization, time management and other cognitive skills.

“The results suggest that vascular damage and metabolic processes may be important in cognitive performance and decline late in life,” Gardener said. However, the study did not prove a cause-and-effect relationship between heart-healthy living and reduced loss of thinking skills.

More research is needed to determine if routine assessment and treatment of heart health factors may help older individuals maintain sharper minds, the investigators added.

One expert said the research helps to confirm the link between heart health and brain health.

“This new study provides important evidence that further supports that heart health and brain health go together,” said Dr. Gregg Fonarow, a professor of cardiology at the University of California, Los Angeles.

“The benefits of the heart health factors apply to all ages, and it is never too late to begin to make positive changes in lifestyle or make improvements in risk factors,” he added. “It is critical to maintain a healthy body weight, blood pressure and cholesterol levels.”

Fonarow recommended that older adults might also want to increase levels of physical activity. “A good guide is to aim to get 10,000 steps in each day,” he advised.

Meeting the heart-healthy goals of Life’s Simple Seven may also help lower the risk of heart attack, stroke and diabetes, according to the American Heart Association.

More information

Find out more about the American Heart Association’s Life’s Simple Seven.

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This Women’s Running Cover is Proof Runners Come in All Sizes

Legendary University of Oregon track and field coach and Nike co-founder Bill Bowerman once said, “If you have a body, you are an athlete.” The same sentiment can be attributed to running. No matter your shape or speed, if you continue to step one foot in front of the other, you are, in fact, a runner.

With its April cover, Women’s Running magazine is proving just that, featuring full-figured model and, yes, runner, Nadia Aboulhosn. And it’s not the first time the publication has challenged the typical silhouette that has become synonymous with a “runner’s body.” Last summer they highlighted long-time runner Erica Schnek, who also happens to also be a curvy girl.

RELATED: 15 Running Tips You Need to Know

Aboulhosn, a blogger and fashion designer, took to social media, posting an image of her stunning cover and writing: “Brb I’m crying ugly tears. I shot a few months ago with @womensrunningmagazine for their April 2016 issue that’s out on stands now. I was in the airport last night flying from Florida back to LA and went in the store, saw it, and started crying.”

Aboulhosn explained that it was her first magazine cover, and she didn’t really believe it until she saw it in print. “I’m never satisfied and feel like I could always be doing more but seeing my cover made me calm down and enjoy this moment that’s such a milestone for me and my career.”

A milestone that almost didn’t happen. According to Jessica Sabor, editor-in-chief of Women’s Running, her initial plan was to shoot the gorgeous Aboulhosn for an inside story.

RELATED: 5 Times Ronda Rousey Got Real About Her Body

“We originally selected Nadia for our feature on fitness/fashion influencers, but we loved her energy so much, we knew we had to put her front and center on our cover,” Sabor said in a statement to People.

And we’re glad they did. Aboulhosn, along with Schnek and Ashley Graham, who won a coveted spot on the cover of Sport’s Illustrated’s swimsuit issue last month, is proof that fit comes in many sizes.

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Canned Tuna Is Too High In Mercury for Pregnant Women: Health Group

Photo: Getty Images

Nutrition experts agree that fish is a good source of protein and healthy fats, but these health benefits often come with a down side. Many fish species, from deep-ocean varieties like tuna to river-bound species like carp, also contain high levels of mercury, which the fish absorb from polluted waters. Because studies have shown that mercury, a heavy metal, can be toxic to neurons in the brain, a draft of FDA recommendations advise pregnant women or women expecting to become pregnant to avoid high-mercury fish altogether when they’re expecting.

RELATED: Fish, Mercury and Alzheimer’s Risk

But scientists at the Environmental Working Group (EWG) show that even if women follow the government’s advice on which types of fish to eat while they’re pregnant, they may be exposing themselves and their unborn babies to unsafe levels of mercury—and not gaining the benefits of the omega-3 fats that they believe they’re getting from the fish.

The reason, the EWG charges, is that the list of high-mercury fish is incomplete or inaccurate. Specifically, canned light tuna is listed as a lower-mercury fish, but some studies show it’s still high in mercury and it makes the National Resources Defense Council’s list of high-mercury seafood. Plus, it contains relatively low amounts of the healthy omega-3 fats, which means its risks may outweigh its benefits.

“It’s misleading to name canned light tuna as one of the low-mercury species that women are encouraged to eat,” says Sonya Lunder, senior analyst at EWG who wrote the report. It can take months for mercury in the body to get fully eliminated, so doctors should also be advising women to avoid eating too much of the high-mercury fish for at least six months before they become pregnant.

An FDA spokesperson said in a written response to questions that the agency “will update our advice” after more than 200 comments submitted by the public on its draft recommendation. In a statement, the National Fisheries Institute disagreed with the conclusions in the report, calling it a ‘slickly packaged marketing piece designed to drive traffic to its mercury calculator; promotional click bait.’”

EWG asked 254 women of child-bearing age who ate more than the government’s recommended amount of fish to record their seafood consumption and submit hair samples for mercury testing. Among women following this preliminary advice of two to three servings of different types of fish a week three out of 10 women sampled were exposed to levels of mercury deemed unhealthy by the EPA.

“There’s no reason why the government shouldn’t be doing a better job at providing clearer information for women who seek it out,” she says. The FDA-EPA guidelines, which aren’t final and still in draft form, only mention swordfish, king mackerel, tilefish and shark as species for pregnant women to avoid, and suggest limiting albacore tuna to six ounces per week.

To help women to lower how much mercury they’re getting exposed to in their food, she says, “you need a longer list of things to be aware of.”

But other government advice gets it right, says Lunder. The recent dietary guidelines for Americans, while controversial for other reasons, advises all adults to eat at least eight ounces of a variety of seafood a week. To avoid mercury exposure, the guidelines provide a list of low mercury seafood, which include salmon, anchovies, herring, shad, sardines, Pacific oysters, and trout. That list should be part of the FDA-EPA advice as well, says EWG scientists, so that women who are pregnant have more complete information about which types of seafood are safer for them while they are expecting—and not just a limited list of what not to eat.

RELATED: Should I Eat Salmon?

As the data on the mercury content of some fish continues to grow, doctors are staring to avoid making blanket recommendations to just eat more fish. Everyone needs to be more aware of balancing the benefits of seafood against its potential risks, and that means considering options, like salmon, that provide the benefits of omega-3s while minimizing exposure to toxins like mercury.

This article originally appeared on Time.com.

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Gisele Bündchen’s Daily Makeup Routine Is Surprisingly Simple

Even though Gisele Bündchen retired from modeling last year, we probably won’t stop obsessing with her any time soon. The 35-year-old supermodel (because she still is) and face of Chanel detailed her makeup routine in the first episode of the brand’s new video series, Beauty Talks.

RELATED: Gisele Bündchen Bares All in Vogue Paris

‘I’ve always felt better with less makeup, I just feel more like myself,” Bündchen says in the clip.

She always starts off by spritzing hydrating spray on her face followed by some serum to make sure her skin is well moisturized. Bündchen says she loves Chanel’s Les Beiges Healthy Glow Foundation (“It’s very thin.”) and she only puts it around the corners of her eyes and mouth.

RELATED: Gisele Finally Reveals the Secret to Her Killer Bod

For that subtle sun-kissed look that the supermodel is famous for, she uses the Healthy Glow Sheer Colour Stick ($45; nordstrom.com) in bronze and peachy pink.

This article originally appeared on MIMIchatter.com.

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Hospital Volume Tied to Success of Radiation Therapy for Prostate Cancer

WEDNESDAY, March 16, 2016 (HealthDay News) — Men with aggressive prostate cancer are more likely to survive if they receive radiation therapy at a hospital that provides the treatment to a large number of patients, researchers report.

“Our paper shows that experience counts,” said corresponding author Dr. Paul Nguyen. He is a physician researcher in the department of radiation oncology at Brigham and Women’s Hospital in Boston.

“For men with aggressive prostate cancer, survival is improved if they receive their radiation treatments at a high-volume facility as opposed to a lower-volume facility,” Nguyen said in a hospital news release.

Nguyen’s team examined data from more than 19,500 high-risk prostate cancer patients treated at nearly 1,100 medical facilities. The study focused on high-risk patients because they have much greater odds of death than medium- or low-risk patients, the researchers said.

After adjusting for factors such as cancer stage, age, race and insurance status, the researchers found that patients who received radiation therapy at higher-volume facilities had better survival rates than those treated at lower-volume facilities.

For example, seven-year-survival rates were 76 percent among patients treated at facilities in the top 20 percent of patient volume (more than 43 a year). This compared with 74 percent among patients treated at facilities in the bottom 80 percent of volume, according to the study. The results were published online March 15 in the International Journal of Radiation Oncology, Biology and Physics.

“We know that a surgeon who does a high volume of a specific procedure has better outcomes, and now we see that same trend when it comes to radiation therapy,” Nguyen said.

At a higher-volume facility, the radiation oncologist will have more experience designing and delivering the appropriate treatment fields, he said. In addition, the support team of pathologists, radiologists, urologists, and medical oncologists will have greater expertise as well, Nguyen explained.

More information

The American Cancer Society has more about prostate cancer.

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