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3 Easy Peach Recipes That Will Make You Look Like a Gourmet Chef

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Summer is the perfect time for peaches—a classic farmers’ market staple that is not only juicy and refreshing, but also packed with essential nutrients, like vitamins C and E, calcium, and iron.

Here are three creative recipes from Peaches ($14, shortstackededitions.com), a new cookbook from Health‘s food director, Beth Lipton, to help you make the most of this healthy and versatile seasonal treat.

RELATED: 5 Fabulous Fresh Fruit Recipes

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Photo: Courtesy of Beth Lipton

Peach upside-down cake

“Take a tarte Tatin, mate it with a buttery cake, and the resulting love child is this fancy-looking but simple dessert,” Lipton writes. “The strong butter flavor and a little hint of ginger are a delicious setting for the slightly boozy, very brown sugary sauteed peaches.”

Serves: 8

Ingredients

12 tablespoons (1½ sticks) unsalted butter, at room temperature, divided, plus more for the pan
1¼ cups all-purpose flour
1 teaspoon ground ginger
½ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon plus a pinch salt
¾ cup packed dark brown sugar
2 teaspoons vanilla extract, divided
3 tablespoons bourbon
2 to 3 medium-ripe peaches (8 to 12 ounces)—peeled, pitted, and sliced
¾ cup granulated sugar
2 large eggs, at room temperature
½ cup buttermilk, at room temperature
Ice cream or whipped cream, for serving

Instructions

Place a rack in the center of the oven and preheat to 350°. Butter a 9-inch-round cake pan. In a bowl, combine the flour, ginger, baking powder, baking soda, and salt; whisk until well mixed and set aside.

Cut 4 tablespoons of butter into slices and place in a large skillet. Add the brown sugar, 1 teaspoon of vanilla, bourbon, and a pinch of salt and cook over medium-low heat, stirring occasionally, until the butter has melted and the mixture is well combined. Add the peach slices and cook, gently stirring occasionally, until they begin to soften and their liquid thickens, 7 to 9 minutes.

Using a slotted spoon or tongs, remove the peach slices and arrange them in circles in the bottom of the cake pan, beginning on the outside and moving into the middle of the pan, overlapping if necessary (you may not use all of the slices; save any extras for snacking or another use). Pour the remaining juices from the skillet over the peaches, taking care not to move them.

RELATED: 8 Avocado Recipes (Besides Guacamole)

In a separate bowl, using an electric mixer, beat the remaining 8 tablespoons of butter with the granulated sugar at medium-high speed until light and fluffy, 2 to 3 minutes. Add the eggs, one at a time, beating well after each addition. Scrape down the side of the bowl. Using a wooden spoon or sturdy spatula, stir in half of the flour mixture, followed by the buttermilk and remaining teaspoon of vanilla, then the remaining flour mixture, stirring until just combined.

Using an offset spatula, gently spread the batter over the peaches, taking care not to move them too much. Bake for 30 to 40 minutes, until the cake is golden and bounces back when lightly pressed in the center. Let the cake cool in the pan on a wire rack for 5 minutes. Run a knife along the outer edge of the pan and invert the cake onto a serving dish. If any peach slices are stuck in the baking pan, carefully place them on top of the cake. Serve warm or at room temperature with ice cream or whipped cream.

RELATED: 17 Refreshing Blueberry Recipes

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Photo: Courtesy of Beth Lipton

Halibut & shrimp ceviche

Best thing about ceviche in the summer: You don’t have to go near a stove, Lipton writes.  “Peaches set this ceviche apart from others I’ve tried; the fruit’s sweetness balances the salty fish and spicy jalapeño and makes the whole thing just scream ‘summer.’ Plus, the peaches add a burst of color that plays well with the pink in the shrimp and the green of the chile.” You can also try serving it in small paper cups at a party.

Serves: 4

Ingredients

½ small red onion, halved and very thinly sliced
1 large peach (or 2 small ones)—peeled, pitted and sliced or cut into ½-inch chunks
1 small jalapeño, seeded and thinly sliced
8 ounces halibut, cut into small chunks
8 ounces medium peeled and deveined shrimp, cut into 4 or 5 pieces each
⅓ cup fresh lime juice
¼ cup fresh lemon juice
Salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil
2 tablespoons chopped cilantro
Zest of 1 lime, for garnish, optional

Instructions

Place the onion, peach, jalapeño, halibut, and shrimp in a nonreactive bowl. Stir in the lime and lemon juices and a large pinch of salt. Cover the bowl and refrigerate for 1 hour, stirring every 15 minutes or so.

Drain the fish mixture and return to the bowl. Stir in the oil. Taste and season generously with salt and pepper. Gently stir in the cilantro. Spoon the ceviche into glasses, garnish with the lime zest, if desired, and serve.

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Photo: Courtesy of Beth Lipton

RELATED: 14 Fast and Fresh Farmers Market Recipes

Peach preserves

As Lipton explains in Peaches, this recipe adopts the techniques of French jam maker Christine Ferber, who macerates the fruit overnight, cooks the resulting syrup first, and then returns the fruit to the cooked syrup. The result: jam that just screams fruit. This is especially important with peach preserves. Using this method, the fruit itself isn’t cooked as much, so it retains its essential peachiness.

Makes: 1 ½ cups

Ingredients

1½ pounds ripe peaches (about 5 medium)—peeled, pitted and chopped
¾ cup sugar
Juice of ½ lemon (about 2 tablespoons)
Generous pinch of kosher salt

Instructions

Combine the peaches, sugar, lemon juice, and salt in a large bowl. Cover and refrigerate for at least 8 hours or overnight.

Place a fine-mesh sieve over a large saucepan. Pour the peach mixture into the sieve and let the fruit’s juices collect in the pan. Reserve the solids, place the pan over medium heat and bring to a boil. Boil, stirring often, until the liquid is syrupy and reduced by half, about 8 minutes.

RELATED: 26 Quick, Healthy Juice and Smoothie Recipes

Add the peach mixture to the pan and bring back to a boil. Cook, stirring occasionally, until the peaches are very soft, 15 to 20 minutes. Crush the peaches with the back of a wooden spoon as they cook (for a smoother preserve, use an immersion blender). Transfer the preserves to a large bowl to cool.

Spoon the peach preserves into a pint-size jar with a tight-fitting lid and refrigerate. The preserves will keep, covered and refrigerated, for up to 3 weeks. Or seal the preserves in sterilized jars using the boiling water method and store at room temperature.

For more cool summer recipes celebrating all things peach, be sure to check out the rest of Lipton’s cookbook!

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Photo: Courtesy of Beth Lipton

RELATED: Try This Easy Cauliflower Pizza Crust Recipe




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Vitamin B12 Supplements May Not Help Some Seniors

THURSDAY, July 16, 2015 (HealthDay News) — Vitamin B12 supplements are known to benefit seniors with severe B12 deficiency, but they may not help those who are just moderately deficient, a new study suggests.

“Many people may be taking vitamin B12 supplements on a regular basis, and it has been thought they would enhance function in older people,” said study author Dr. Alan Dangour, of the London School of Hygiene & Tropical Medicine. “Our study found no evidence of benefit for nervous system or cognitive function from 12 months of supplementation among older people with moderate vitamin B12 deficiency.”

B12 is found in fish, meat, chicken and dairy products.

“We advise older people concerned about their health and [mental] function to eat a diverse and healthy diet, keep [mentally] active and when possible take regular physical activity,” Dangour said in a school news release.

The study was published recently in the American Journal of Clinical Nutrition.

In elderly people with severe B12 deficiency, supplementation reduces their risk for related muscle weakness, fatigue, depression, memory and movement impairment, and general thinking difficulties, the researchers say.

The study team focused on more than 200 people, all over 75 years old, with moderate B12 deficiency. For a year, all received either a B12 supplement or a dummy pill.

Although the researchers could identify no mental or neurological improvements attributable to B12 supplementation, they acknowledged the dose of B12 might have been too low to affect function. They said it’s also possible the study period was too short to detect any impact.

More information

For more about vitamin B12, see the U.S. National Institute of Health Office of Dietary Supplements.





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Aspirin Use Common Among Americans With Heart Trouble

THURSDAY, July 16, 2015 (HealthDay News) — About seven in 10 Americans who’ve had heart disease or a stroke regularly take aspirin, U.S. health officials report.

Low-dose aspirin is promoted as an inexpensive, effective way to prevent cardiovascular disease. Researchers from the U.S. Centers for Disease Control and Prevention wanted to know who takes it regularly (daily or every other day) and why.

“Overall, 70.8 percent of adult respondents with existing [cardiovascular disease] reported using aspirin regularly (every day or every other day),” the researchers found.

Nearly 94 percent of regular low-dose aspirin (or baby aspirin) users with a history of heart problems said they take it for heart attack prevention.

Four out of five said they take it for stroke prevention, and 76 percent for both heart attack and stroke prevention, the study authors reported Thursday. The study was based on an analysis of data from the 2013 Behavioral Risk Factor Surveillance System. Twenty states and the District of Columbia were included in the annual telephone survey.

Very few — just 4 percent — of these heart patients said they took aspirin for pain relief only, reported Dr. Jing Fang and colleagues at the CDC’s National Center for Chronic Disease Prevention and Health Promotion.

By state, aspirin use ranged from 72 percent of people with a history of heart problems in Mississippi to 44 percent in Missouri, the report showed.

Men, people aged 65 and older, whites and those with at least two heart-risk factors are more likely to use aspirin than other groups, according to the report, published in the July 17 issue of the CDC’s Morbidity and Mortality Weekly Report.

To improve adherence to recommended heart-health guidelines, the researchers said doctors and community health-care providers should target groups reporting lower aspirin use. These include Hispanics, blacks and those without a high school diploma.

More than 17,900 adults participated in the survey, with almost 13 percent reporting a history of heart disease, stroke or both.

Besides low-dose aspirin, guidelines for managing heart risks generally recommend controlling blood pressure and cholesterol levels and not smoking.

Doctors note, however, that aspirin therapy isn’t for everyone because it can upset the stomach in some people.

Low-dose aspirin is 81 milligrams.

More information

The U.S. Food and Drug Administration has more about aspirin for a healthy heart.





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Consumer Reports Takes Liquid Detergent Pods Off ‘Recommended’ List

By Randy Dotinga
HealthDay Reporter

THURSDAY, July 16, 2015 (HealthDay News) — Consumer Reports said Thursday that it has removed liquid laundry pods from its “recommended” list because of the dangers they pose to small children.

The nonprofit organization, which rates a wide variety of consumer products for safety and reliability, also urged that the convenient laundry aids be avoided altogether in homes where children younger than 6 years of age live or ever visit.

In most injury cases, children try to bite or poke through the pods, and the highly concentrated detergent gets into their eyes or goes down their throats. Once ingested, vomiting and coughing are common, but comas, seizures and breathing problems can occur in rare cases, the nonprofit said.

“Since single-load laundry detergent pods hit the mainstream market in early 2012, two things have become clear: The product is a convenient, often effective way to do the laundry — and it’s a serious health hazard for young children,” Consumer Reports said in a statement.

“We recognize the role parents and caregivers play in keeping children safe, but we believe the unique risks posed by liquid laundry pods warrant this action,” the group added. The action did not include laundry or dishwasher pods that contain powder, since there have been far fewer reports of harm with those products.

For the first six months of 2015, poison control centers nationwide received more than 6,000 reports of kids aged 5 and younger ingesting or inhaling pods, or getting pod contents on their skin or in their eyes, Consumer Reports said. That’s a pace that’s set to surpass last year’s total of 11,714. Since 2013, two children have died, the group added.

Past research has already shown the pods are dangerous. A 2014 report found they seriously sickened more than 700 U.S. children during a two-year period.

Poison control centers across the country logged more than 17,000 calls about children exposed to the pods during that same period.

“Something about these pods makes them highly toxic. They pose a very serious poisoning threat to kids,” report co-author Dr. Gary Smith, director of the Center for Injury Research and Policy at Nationwide Children’s Hospital in Columbus, Ohio, told HealthDay.

“Parents need to make an informed decision if they bring these products into their homes,” Smith added. “We’re recommending that they not use these pods if they have young children in the home.”

Young children “are curious, and they have no concept of danger,” he said. “They explore their environment by putting things in their mouth, and they see something that’s colorful and can easily mistake it for candy or juice.”

Dr. Jeanie Jaramillo, managing director of the Texas Panhandle Poison Center, agreed. “They [pods] are also soft and pliable, so kids may find that they are fun to squeeze or play with,” she added.

But when kids bite into a liquid laundry detergent pod, “they get this big squirt of concentrated chemicals, a large amount of fluid,” Smith said.

“It’s a relatively new phenomenon. We’ve seen children coming into our hospital emergency department with really severe consequences of ingesting contents from these detergent pods,” Smith added.

In the 2014 report, children under 3 accounted for about three-quarters of cases and 8 percent had what the researchers called a moderate or major medical issue as a result.

More than 700 children required hospital admission, often to an intensive care unit, Smith said. “In many cases, they were in a coma,” he added.

More than 100 children needed to be intubated — to have a tube put down their throats to help them breathe.

Smith said he hasn’t seen any reports that explain what makes the laundry pods so toxic.

Pod manufacturers have responded to concerns by putting latches on pod containers and making them opaque so kids can’t see inside them. But Smith said more needs to be done to make the containers truly child-resistant and to provide proper warning labels.

More information

For more about the safety of laundry detergent pods, see the American Association of Poison Control Centers.





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The 5 Most Powerful Moments From Last Night’s ESPYs

Photo: Getty Images

Photo: Getty Images

For more than 10 years, ESPN has recognized outstanding individual and athletic achievements from the past calendar year at its ESPY awards ceremony. This year the highlight was without a doubt the groundbreaking honoree Caitlyn Jenner, who made her first official public appearance last night to accept the Arthur Ashe Courage Award.

The decision to honor Jenner was not without controversy, but as she said in her speech, “If you want to call me names, make jokes, doubt my intentions, go ahead. The reality is, I can take it.” She then proceeded to call attention to the plight of trans people, including high murder and suicide rates, before calling on all the famous athletes in the audience to join her in cultivating a culture of respect for others’ differences.

RELATED: 5 Things You Should Never Say to a Transgender Person

“As a group, as athletes, how you conduct your lives, what you say, what you do, is absorbed and observed by millions of people, especially young people,” she reminded the audience.

The entire speech is worth watching (or re-watching), but Jenner was not the only inspiring athlete to take the stage. Here are some of our favorite soundbites from the ceremony.

On being different

“It’s not just about me, it’s about all of us accepting one another. We’re all different — that’s not a bad thing, that’s a good thing and while it may not be easy to get past the things you always don’t understand, I want to prove that it is absolutely possible if we only do it together.”
Caitlyn Jenner, Olympic gold medalist, Arthur Ashe Courage Award Recipient

On challenging yourself

“So, if my story leaves you with one thing tonight, I hope it leaves you with a challenge. Ask yourself: What’s my purpose? What’s my passion? What do I want my legacy to be? How can I live as a full human being? Not all of us are Pat Tillman, but we can all find ways to serve our community. We can all find ways to support the people around us. We can all find a purpose on this Earth larger than ourselves.”
Danielle Green, Wounded U.S. Army veteran and former Notre Dame basketball player, Pat Tillman Award winner

RELATED: The 20 Best Moments in Women’s Health

On overcoming obstacles

“When you get knocked down you put mind over matter and you do everything possible to get back to where you started.”
Rob Gronkowski, New England Patriots tight end, Best Comeback Athlete Winner

On girl power

“I wonder how he feels getting beat by a woman for once.”
Ronda Rousey, UFC champion,  Best Fighter, on beating Floyd Mayweather for the honor. Rousey also took home Best Female Athlete, saying in her speech “I want to thank all of the women nominees and all of the women here for being the change that we want to see in the world.”

On the true heroes in the world

“For every child out there battling cancer: On TV I look like the hero, I look like I’m saving the day, but honestly you are all the real heroes.”
Devon Still, Cincinnati Bengals defensive tackle, accepting the Jimmy V Perseverance Award honoring his daughter Leah, who is battling cancer.

RELATED: 10 Best Body-Positive Quotes From the Female Athletes Who Posed Nude for ESPN




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Childhood Stress May Spur Weight Gain in Women

THURSDAY, July 16, 2015 (HealthDay News) — Childhood stress appears to play a significant role in some women’s weight gain, a new study suggests.

Stress during adulthood does not affect women’s weight gain, the researchers found. And neither childhood nor adult stress is associated with weight gain in men.

Childhood may be a critical time for establishing patterns that affect women’s weight over time, said study author Hui Liu, an associate professor of sociology at Michigan State University.

Researchers analyzed data from more than 2,200 women and 1,300 men who were interviewed four times over 15 years as part of a national survey called Americans’ Changing Lives.

Childhood stress included family-related issues that occurred up to age 16. They included economic hardship, divorce, having at least one parent with a mental health problem, and never knowing one’s father. Adult stress included factors such as job loss, death of a spouse/partner, and challenges associated with parenting and care providing.

Women with higher levels of childhood stress gained weight more rapidly than those with less childhood stress, the study found.

However, the study only found a link between childhood stress and later weight gain, not a direct cause-and-effect relationship.

Gender differences in response to stress may explain why neither childhood nor adult stress affected men’s weight. Women may eat more to cope with stress, while men are more likely to drink alcohol or become withdrawn, Liu said.

Also, women are more likely to suffer from depression than men, and depression is associated with emotion-driven eating and weight gain, she said.

The study appears online in the August issue of the journal Social Science & Medicine.

“These findings add to our understanding of how childhood stress is a more important driver of long-term weight gain than adult stress, and how such processes differ for men and women,” Liu said in a university news release.

The findings show the need to find ways to reduce childhood stress.

“Given the importance of body mass on health and disability, it’s important that we consider the sex-specific social contexts of early childhood in order to design effective clinical programs that prevent or treat obesity later in life,” Liu said.

More information

The U.S. Centers for Disease Control and Prevention has more about weight.





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Screams Tap Into Brain’s Fear Response

By Randy Dotinga
HealthDay Reporter

THURSDAY, July 16, 2015 (HealthDay News) — What makes a bloodcurdling scream so, well, bloodcurdling? A new study says the answer lies not in the volume but the frequency range — one that’s shared by the shrill alarm sounds that startle people in everyday life.

“We show that screams and artificial alarm signals use a specific frequency range that is not used in speech and non-alarm signals,” said study lead author Luc Arnal, who conducted the research while he was a postdoctoral research associate at New York University.

“Sounds that contain these frequencies stimulate deep brain areas involved in danger processing and accelerate reactions to danger,” Arnal said.

The new research is unusual because scientists haven’t devoted much attention to screams, even though the sounds have a unique way of focusing the mind.

Arnal, who is now at the University of Geneva in Switzerland, said the study was inspired by a friend’s experience: “He told me that the sound of his newborn’s screams were literally hijacking his brain, and I wondered what makes screams so efficient as an alarm signal.”

Screams are unique for several reasons, Arnal said. “First, screams are important for our survival: If there’s a danger in your environment, one can scream to either ask for help or to inform people around that there is a life-threatening situation.”

Also, “it’s an innate communication signal,” he said. “The primal scream is the first vocal signal that newborn babies produce.”

And the scream is “a primitive and rudimentary mode of vocal communication,” Arnal said. “Many animals scream, which suggest that screams may be an ancestor of vocal communication.”

The research appears July 16 in the journal Current Biology.

Arnal and colleagues studied the audio makeup of screams and alarm sounds such as those of buzzers and car horns. “We recorded screams from volunteer screamers in the lab,” he said. “These people were not professional actors or screamers.” The researchers also downloaded various sound clips from the Internet.

They discovered that screams and alarm sounds share an audio trait known as “roughness.” Arnal said this “refers to how fast a sound changes in loudness. Normal speech patterns only have slow differences in loudness, but screams modulate very fast.” The phenomenon is similar to the rapid flashes of a strobe light, he said.

When the researchers asked people to rate how frightening a sound was, those that were higher in roughness were perceived as more frightening, the researchers found. Using functional MRI to check brain activity, the researchers also noted that sounds higher in roughness were linked to greater activation of the fear response in the part of the brain known as the amygdala.

Andrew Oxenham, a professor of psychology at the University of Minnesota who studies audio perception, said the new study “fills an important void” in research.

“We know that the feature of roughness in sounds is annoying, and it has been associated with musical dissonance,” said Oxenham, who wasn’t involved with the new research. “But this is the first study as far as I know to relate it to associations with alarm and fear. The authors do a thorough job of studying the acoustics, the perception, and the brain responses to this interesting and understudied class of sounds.”

Why does this research matter? Arnal said it could be used to improve the alarm sounds that alert us to hazards (and when it’s time to wake up) in normal life. In addition, he said, “tracking these frequencies in our acoustic environment may then contribute to reduce noise disturbance and the effects of noise stress on our health.”

Oxenham put it another way: The research could help develop alarm sounds like sirens “that are tailored to capture the maximum attention while still not being intrusively or dangerously loud.”

More information

For more about the brain’s processing of sound, try brainfacts.org.





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Many Young Women Taking Up ‘Very Light’ Smoking, Study Finds

THURSDAY, July 16, 2015 (HealthDay News) — While overall smoking rates are falling in the United States, a new study points to one exception: Young women who often opt for “very light” smoking.

The study defined a very light habit as smoking five or fewer cigarettes a day.

For the research, a team led by Carole Holahan of the University of Texas at Austin looked at data from nearly 9,800 women ages 18 to 25 who took part in a federal government survey in 2011.

Very light and intermittent smoking — using cigarettes on some days but not others — was common among the women.

Nearly 20 percent of all the women in the study, and about 60 percent of current smokers, were described as very light smokers, and nearly half of the current smokers did not smoke every day. Younger women were more likely to be very light and intermittent smokers than heavy or daily smokers, Holahan’s team found.

Compared to other smokers, very light smokers were much more likely to be intermittent smokers, to be from a minority group, and to have some college education. They were also less likely to be married, the study found.

One expert said young women shouldn’t fool themselves into thinking light smoking is harmless.

“Even light smoking can triple the lifetime risk of heart disease,” said Dr. Len Horovitz, a pulmonary specialist at Lenox Hill Hospital in New York City. “More efforts need to be directed at this cohort of emerging young women who smoke lightly,” he added.

Another anti-smoking expert said very light smokers might not even consider themselves smokers at all.

“They may not even consider themselves to be smokers and that they can quit easily,” said Patricia Folan, who directs the Center for Tobacco Control at North Shore-LIJ Health System in Great Neck, N.Y. “For this reason, practitioners need to be sure to ask their patients, particularly young women, ‘When was the last time you used tobacco.’ If patients are asked if they smoke, the very light and/or nondaily smokers may say no.”

“Light and nondaily smokers often increase their smoking over time and become daily, heavier smokers,” she added.

Certain people might be more vulnerable to taking up a “light” smoking habit, the Texas researchers added. They found that — like other smokers — very light smokers were more likely to have suffered depression at some point in their life, and to report past-month mental distress or substance use.

The study appears July 16 in the journal Preventing Chronic Disease.

More information

The American Cancer Society has more about women and smoking.





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More Exercise = More Fat Loss for Older Women, Study Finds

By Dennis Thompson
HealthDay Reporter

THURSDAY, July 16, 2015 (HealthDay News) — Older women who fit more minutes of heart-pumping exercise into their week will lose more body fat, a new study shows.

Canadian researchers found that postmenopausal women who got five hours of moderate-to-vigorous aerobic exercise every week — double the normally recommended amount — lost significantly more body fat within a year than women who exercised less.

“More is better. That’s definitely what we found here,” said study author Christine Friedenreich, a scientific leader in the department of cancer epidemiology and prevention research at Alberta Health Services-CancerControl Alberta, in Calgary. “If you can do more, you will do better.”

The U.S. National Institutes of Health currently recommends that adults get at least two hours and 30 minutes of moderate-intensity aerobic activity every week, the authors noted in background information.

Previous research has shown that exercise does decrease body weight and total body fat, Friedenreich said, but her research team wanted to know whether increasing a person’s “dose” of exercise would produce even better results.

To test this theory, the researchers recruited 384 women whose body mass index (BMI) ranged from 22 to 40. A BMI under 25 is considered healthy, while 30 or more is considered obese. All women were disease-free, nonsmokers and were not taking hormone replacement therapy.

Half of the women were asked to exercise the recommended minimum amount of two hours and 30 minutes a week, while the other half had to exercise for five hours a week.

The women could take part in any aerobic activity they liked, as long as they kept their heart rate within 65 percent to 75 percent of their heart rate reserve for at least half of each exercise session. Most activities involved an elliptical trainer, walking, bicycling or running. Heart rate reserve is the gap between a person’s resting and maximum heart rate.

“It’s not light activity,” Friedenreich said of the exercise required. “It’s something that definitely causes an increase in your heart rate.”

Researchers measured each woman’s body fat before and after, using X-rays and CT scans, to track their progress after a year’s worth of exercise.

The investigators found that the women who got the minimum amount of exercise did experience improvements in weight and BMI and, on average, lost body fat.

However, women who doubled their exercise regimen experienced significantly more reduction in BMI and total body fat. They also lost more belly fat, and their waist circumference and waist-to-hip ratio decreased significantly more.

The findings were reported in the July 16 online edition of JAMA Oncology.

Body fat has been linked to increased breast cancer risk, because fat produces the female hormone estrogen and also increases insulin resistance and inflammation, Friedenreich pointed out.

“It’s been very clearly shown that if you gain weight over your lifetime and if you are overweight after menopause, that increases your risk of breast cancer,” she said.

Alpa Patel, an epidemiologist with the American Cancer Society, said “these results allow us to say that there’s this much benefit if you exercise the minimum 150 minutes recommended, and there’s this much more benefit added if you can get that to 300 minutes.”

In this study, the women were asked to maintain their usual diet, Friedenreich said.

Women can achieve even greater weight loss and fat reduction if they pair an increase in exercise with a healthy diet, said Kerri Winters-Stone, a research professor at the Oregon Health & Science University School of Nursing, in Portland.

Other studies have shown that combining diet and exercise can provide better weight loss results than either diet or exercise on their own, said Winters-Stone, who wrote a commentary that accompanies Friedenreich’s study.

“It really boils down to an energy balance equation,” she said. “You can get there quicker by changing diet and exercise, rather than trying to achieve it by exercise alone.”

Winters-Stone added that increasing exercise is a good idea, but people need to make sure they understand their own physical limitations. Overuse injuries can occur if a person heedlessly pursues a stringent exercise regimen.

“People can kind of reach their max,” she said. “Overexercise tends to exacerbate knee pain, for instance, or it might cause an old shoulder injury to flare up.”

More information

For more on exercise and physical fitness, visit the U.S. National Institute on Aging.





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How to Apply Foundation Correctly

Photo: Courtesy of MIMI/ Getty Images; Art: Courtesy of MIMI/ Elysia Berman

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We’re no stranger to the tribulations of wearing foundation… especially during the summer. But what is the correct way to apply it? Over the years we’ve used different brushes, different textures, and different formulas all with mediocre results. Luckily, we’ve finally figured it out: How to look fresh faced (but not shiny!) even on the balmiest of days.

The best part? You’ll never look cakey again. Say hello to your simple, clean, and even complexion in just easy four steps.

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1: Test foundation color on face to make sure it blends with your skin.

2: Apply oil free primer.

3: Apply mattifying foundation.

4: Last, set with powder to keep in place.

Makeup artist: Andreana Ellerby; Shot in Ammon Carver Studio in NYC; Video shot and edited by 811media

This story originally appeared on MIMIChatter.com

popsugarblack_small.jpg MIMI Chatter is an endless stream of beauty content. We bring together the must-knows and the how-tos from your favorite sites, beauty influencers, our editors, and YOU.



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