7 Foods for Better Sex

 

Enough about oysters, already!

by Julie Upton, RD
If you want to put some sizzle back into your sex life, food can help you set the mood. There’s nothing better than a romantic, home-cooked dinner, featuring some R-rated foods to help turn up the heat. “There’s a growing body of evidence that some of the vitamins and components in foods can enhance sexual function and sexual experience,” says Jennifer R. Berman, MD, the director of the Berman Women’s Wellness Center, in Beverly Hills, Calif.

Here are some of the food ingredients (and my own favorite recipes) that have been major players in aphrodisiac history and lore, and also have modern-day science to back up their claims.

Avocados

The Aztecs referred to avocados as, ahem, testicles, because of their physical shape. But the scientific reason why avocados make sense as an aphrodisiac is that they are rich in unsaturated fats and low in saturated fat, making them good for your heart and your arteries. Anything that keeps the heart beating strong helps keep blood flowing to all the right places; in fact, men with underlying heart disease are twice as likely to suffer from erectile dysfunction (ED).

Almonds

 
Topping my list of feisty foods, almonds have long been purported to increase passion, act as a sexual stimulant, and aid with fertility. Like asparagus (another one of my favorite sexy foods), almonds are nutrient-dense and rich in several trace minerals that are important for sexual health and reproduction, such as zinc, selenium, and vitamin E.  “Zinc helps enhance libido and sexual desire,” says Dr. Berman. “We don’t really understand the mechanisms behind it, but we know it works.”

Strawberries

 
The color red is known to help stoke the fire: A 2008 study found that men find women sexier if they’re wearing red, as opposed to cool colors such as blue or green. Strawberries are also an excellent source of folic acid, a B vitamin that helps ward off birth defects in women and, according to a University of California, Berkley study, may be tied to high sperm counts in men. This Valentine’s Day, try making dark-chocolate-dipped strawberries. And while we’re on the subject, there’s a reason we give chocolate on Valentine’s Day: It’s full of libido-boosting methylxanthines.

Seafood

 
Despite their slippery and slimy texture, oysters may be the most well-known aphrodisiac. They’re also one of the best sources of libido-boosting zinc. But other types of seafood can also act as aphrodisiacs. Oily fish—like wild salmon and herring—contain , which are essential for a healthy heart.

Arugula

 
Arugula has been heralded as an arousal aid since the first century. Today, research reveals that the trace minerals and antioxidants packed into dark, leafy greens are essential for our sexual health because they help block absorption of some of the environmental contaminants thought to negatively impact our libido.

Figs

 
These funny-shaped fruits have a long history of being a fertility booster, and they make an excellent aphrodisiac because they are packed with both soluble and insoluble fiber, which is important for heart health. Plus, high-fiber foods help fill you up, not out, so it’s easier to achieve that sexy bottom line—or belly.

Citrus

 
Any member of this tropical fruit family is super-rich in antioxidants, vitamin C, and folic acid—all of which are essential for men’s reproductive health. Enjoy a romantic salad that incorporates citrus, like pink grapefruit or mandarin oranges, or use a dressing made with lemon and lime.

 

7 Top Belly Fat–Fighting Foods

When it comes to fighting belly fat and achieving the flat belly you’ve always desired, a calorie is not just a calorie. In fact, certain foods can actually trigger your body to store more belly fat!
The good news is that certain foods can also actually help your body to melt stubborn belly fat at lightning speed, helping you to achieve your goals in no time! When you know the best foods to burn belly fat, you can start incorporating them into your favorite breakfasts, lunches, and dinners to maximize your weight loss efforts.

Chia seeds

Have you heard of the Chia Pet? Well, chia seeds aren’t just for growing house plants. In fact, these tiny seeds are one of nature’s top belly-fat fighters! Chia seeds are among the best plant-based sources of omega-3 fatty acids, which help to metabolize belly fat, as well as reduce circulating levels of stress hormones that trigger fat storage.
So, how do you eat chia seeds? You can add them to everything from smoothies to salads to yogurt. You can add them to your favorite breakfast cereal or even use them to thicken soups and gravies! Aim to consume about 1 tablespoon of chia seeds per day. They’re available in most grocery stores and health food stores.

Blueberries

These tart little berries aren’t called “blue dynamos” for nothing! Blueberries contain one of the highest antioxidant levels of all produce, making them terrific at decreasing unhealthy inflammation that may be triggering belly fat storage.
In addition, one study found that a diet rich in blueberries was shown to help significantly reduce abdominal fat. The same study found that this powerful fruit may lower triglyceride levels and improve insulin sensitivity — in other words, blueberries may help to fight heart disease and type 2 diabetes!

So, don’t be stingy when adding blueberries to your meals. They’re great alone, but they can also be baked into pancakes and muffins, and even added to stuffing. In addition, blueberries make a great topping for pork and poultry dishes.

Yogurt

Yogurt probably seems like more of a standalone food, but don’t be fooled. Yogurt can easily be incorporated into everything from soups to salads and even marinades. It can add a tasty, rich flavor to a meal, as well as help to shrink your waistline! Diets rich in dairy have been shown to be effective in reducing body fat, especially in the midsection (in part, due to calcium’s crucial role in regulating how fat is stored and broken down by the body).

Dairy products are also rich in the amino acid arginine, which has been shown to help promote fat loss and increase muscle mass. So, start incorporating more yogurt in your diet today!

Sweet potatoes

Sweet potatoes are packed full of vitamin C. When the stress hormone cortisol is chronically elevated in the body, you can experience increased fat storage in the abdominal area. However, research has shown that vitamin C helps reduce stress levels and return the stress hormone cortisol to normal levels after a stressful situation. This reduction in cortisol may help to prevent increased belly fat storage. So, mash them, bake them, or even make baked sweet potato fries to gain the benefits!

Grapefruit

A recent study found that when obese adults consumed half a grapefruit or 4 ounces of 100 percent grapefruit juice before three main meals, they experienced a significant decrease in both body weight and waist circumference. This may be due to the high water content of the grapefruit helping them to feel satisfied and reduce their portions of other foods.

One extra belly fat–fighting benefit of grapefruit: It contains diuretic properties, helping you shed unwanted water weight, which can bloat your belly.

Hot peppers

Rich in capsaicin, this spicy vegetable can give your metabolism a boost, helping you to shed unwanted pounds, especially in the midsection. In addition, capsaicin has been found to help relax blood vessels, reducing blood pressure. Animal studies have also indicated that capsaicin may decrease insulin resistance, which means that this spicy seasoning may help improve blood sugar control, reducing the risk of type 2 diabetes.

Red wine

Alcohol is an integral part of many celebrations, but it’s also packed full of excess calories that can pack on the pounds. When you’re drinking alcohol, your best option is red wine because it’s rich in resveratrol. Resveratrol has been shown to suppress levels of the hormone estrogen.

High levels of estrogen in your body promote increased fat storage, so suppressing them may decrease body fat while helping to increase lean muscle mass. Keep alcohol in moderation, with no more than one glass per day for women and two glasses per day for men. (A glass of wine is equal to 4 ounces.)

10 Primal Superfoods to Help You Perform 10 Times Better

By Kellyann Petrucci and Patrick Flynn from Paleo Workouts For Dummies

Primal superfoods will help get you from where you are now to where you want to be. They have deep nutrition that stand out from the pack of Paleo foods.
Primal superfoods are multitaskers. They heal the gut, decrease inflammation, and flood your cells with nutrients that are often lacking. In fact, superfoods help heal you on the deepest possible level, from the inside out. This healing helps boost your immunity and your energy levels and helps you perform your best.

Enlarge 1 Cage-free, organic eggs are filled with vitamins and minerals, including biotin and choline. Protein plays a big part in the Paleo athlete’s life. Whether you need to pre-fuel with protein and fat or you need to recover with protein and dense carbohydrates, cage-free, organic eggs are your friend. Eggs are a quick protein source that you can have on the ready whenever you need them. Biotin turns what you eat into energy, while choline moves cholesterol through your bloodstream.	Enlarge 2 Because your gut has so much to do with your overall health and performance, fermented vegetables (or dairy if tolerated) can be a great part of your food choices. Fermentation uses beneficial bacteria that are great for gut health. Try kimchi or sauerkraut, or ferment some beets or carrots. If you’re one of the few that can tolerate dairy, then fermented dairy is an option as well. Just be sure to choose raw, fermented, full-fat dairy, such as cultured butter, yogurt, kefir, and cheese. You’re getting a healthy fat, a fermented food, and conjugated linoleic acid, which has tremendous healing effects.	Enlarge 3 Paleo athletes love full-fat coconut milk because it’s high in saturated fatty acids and medium-chain triglycerides (MCT), which are both easily burned as fuel by the body. Coconut milk is also great to have around and can substitute for heavy cream or yogurt. Buying full fat is important because the lighter versions are simply the full-fat version watered down.
Enlarge 4 Grass-fed meats really pay off because they’re more nutritious than conventionally raised meats. Getting the right nutrients in your body for a beneficial workout and refueling your body for recovery is critical for success. Grass-fed beef, bison, lamb and goats have less total fat, saturated fat, cholesterol, and calories. They also have more vitamin E, beta carotene, vitamin C, and a number of health-promoting fats, including omega-3 fatty acids and conjugated linoleic acid, or CLA.	Enlarge 5 Bone broths are flavorful liquids made from boiling animal bones for an extended period of time, often with vegetables or herbs, and then straining out the solids. Bone broth is a powerful healer that reduces inflammation, heals infection, boosts immunity, stimulates bone health, heals the gut, and even has a calming effect.	Enlarge 6 Another bonus besides taste is that jerky is a healthy snack you can take on the go. It’s convenient and high in protein. After you work out, many times you’re looking to refuel immediately with a snack. Paleo snacking is different from the modern boxed and packaged snacks. But with a little imagination and willingness to try new things, you can find great options, like meat jerky. The trick is to find a healthy source that doesn’t have all the added sugars or processed ingredients.
Enlarge 7 Athletes are always looking for the best sources of protein, and organ meats are definitely one of them. Organ meats, which include kidney, liver, and heart, have so much nutrition that it’s worth becoming familiar with them. Organ meats have a high concentration of fat-soluble vitamins and are one of the best sources of vitamin D. Organ meats also have essential fatty acids, which are great for your brain and the membrane that lines your cell walls.	Enlarge 8 Organic berries — strawberries, blueberries, blackberries, and raspberries — taste great and are a perfect addition to a post-workout meal. Organic berries are low in fructose (which you want to keep on the low side to avoid blood sugar spikes) and high in antioxidants and nutrition, making berries our favorite fruit. If you can’t get them fresh, frozen berries are a great second choice. In fact, having a bag of frozen, unsweetened berries hanging around your freezer at all times is a great idea.	Enlarge 9 Sweet potatoes take the lead as the number-one recovery food for the Paleo athlete. Sweet potatoes are superior to white potatoes because they contain more beta carotene (that’s why they have that beautiful orange glow) and contain no antinutrients, whereas the skin of white potatoes do. Antinutrients can cause gut disturbances and nutrients to be depleted from your body, and who wants that? Dice them, sauté them, and mash them with a little cinnamon and nutmeg, and you’re set!
Enlarge 10 Unrefined coconut oil is a favorite oil to cook with. You can use it for high-heat cooking without making the oil rancid, which can be a big problem. Even if you start out cooking with a healthy oil (like olive oil or macadamia oil), the high heat may oxidize the oil (which means the oil becomes damaged, or rancid), and you end up with an unhealthy oil. When you use unhealthy oils, you create inflammation in the body, which is the back story behind many modern-day diseases, including heart disease. Unrefined coconut oil is also a good replacement for butter because it’s solid at room temperatures and gives you a creamy, delicious taste. It has antibacterial, antiaging and anti-inflammatory properties that boost your immunity for better performance.

10 Things to Know About Newborns

Here are a few basics you need to know about your new arrival.

 

Baby may be, well, a little funny-looking.

His head may be smooshed from his journey through the birth canal, and he might be sporting a "bodysuit" of fine hair called lanugo. He could also be puffy-faced and have eyes that are often shut (and a little gooey). After all, he just spent nine months in the womb. But pretty soon, he'll resemble that beautiful baby you imagined.

Don't expect rewards -- smiles or coos -- until about the 6-week mark.

Up until then, you're working for a boss who only complains! To get through the exhaustion and emotional upheaval, keep this in mind: your efforts aren't lost on baby in those early days. "He feels comforted by his father or mother, he feels attachment, he likes to be held," says Los Angeles-based pediatrician Christopher Tolcher, MD.

Give baby sponge baths until the umbilical cord falls off.

If it's kept dry, it falls off faster -- usually within two weeks. Besides, newborns don't get very dirty! If the cord does get wet, pat it dry. And if the stump bleeds a little when the cord falls off, that's okay, too, as Alyson Bracken, of West Roxbury, Massachusetts, learned. "It scared me at first," she says, but then she found out that, as with a scab, mild bleeding was normal.

The soft spot can handle some handling.

"I was terrified of the soft spot," admits April Hardwick, of New York City, referring to the opening in the skull, also called the fontanel, which allows baby to maneuver out of the birth canal. "Gemma had a full head of hair at birth, and I was initially afraid to comb over the soft spot," Hardwick says. But there was no need to worry: "It's okay to touch the soft spot and baby's hair near it," says Tanya Remer Altmann, MD, pediatrician and author of Mommy Calls. The spot may pulsate because it's directly over blood vessels covering the brain.

She'll let you know if she's getting enough food.

Baby needs to eat every two to three hours -- but if you're nursing, it's tough to know how much milk she's getting. "The baby's weight is the best indicator in the early days," says Dr. Tolcher. Your pediatrician will check it within a few days of discharge. A newborn loses 5 to 8 percent of her birthweight within the first week but should gain it back by the second. Diaper-counting can also act as a gauge: her schedule those first five days is haphazard, but after that, you'll see five to six wet diapers a day, and at least one or two stools.
There's no doubt that babies poop -- a lot! If you're still getting the hang of diapering, learn how to change one at 6 weeks.

Dry skin is the norm for newborns.

Initially, he may be soft and silky, but that changes. "If you soaked yourself in liquid for nine months and then hit the air, you'd be dry too!" says Laura Jana, MD, pediatrician and coauthor of Heading Home With Your Newborn. You don't have to do anything about dry skin (it typically peels and flakes off), but if you're so inclined, reach for a hypoallergenic baby lotion that is fragrance-free. Little pink bumps, diaper rashes, and even baby acne may also make an appearance. "Acne tends to last for a few months," Dr. Jana says. "So get those cute newborn pics before one month!"

You don't have to hole up at home.

"Lead a normal life, but use common sense when you go out in public," Dr. Tolcher says. Keep baby out of the sun, and avoid sick people (no toddler birthday parties!) and crowded enclosed spaces (such as the mall during the holidays). "Teach older siblings to touch baby's feet instead of her hands and face, which will help prevent the spread of infection," he adds. And make your older child the hygiene police, says Dr. Jana. He'll love telling guests, "Don't touch the baby without washing your hands."

abies cry a lot -- that's how they communicate!

Their piercing wails will let you know they're hungry, cold, have a dirty diaper, or want to be held. These early "conversations" can be frustrating, but rest assured, you'll get a better handle on what she needs in time. Laurie May, of Boardman, Ohio, and her husband quickly learned to read their daughter's hunger signal. When they were brand-new parents, they set an alarm to go off every two hours to wake Carter for a feeding. "We did not need the alarm!" she says. "We love to laugh at that one now."

Newborn babies also sleep a lot -- but not for long stretches.

Those first three months are a free-for-all. Baby needs to eat every two to three hours, so you're not getting much sleep either. "It does get better," assures Dr. Altmann. "Most infants can sleep for six to eight hours by 3 months of age." In the meantime, try to get baby on a day and night schedule: during the day, don't let him snooze more than three hours without waking him to feed; at night let him sleep as long as he wants once he's regained the weight he lost at birth.

The newborn stage is fleeting.

Stressed, tired, and lonely? Yes, those early days are hard. But they'll soon be behind you. Barbara Evans, of New York City, says, "I wish I'd known how quickly the time goes." The mom to Luella, 8 months, says, "I didn't take enough pictures or keep notes!" Rabeea Baloch, of Sugarland, Texas, shares some veteran-mom experience: "With my first, I stressed over every single thing, from changing diapers to whether baby was crying more than usual. With my second, I just enjoyed holding her, smelling her, kissing her, and loving the time together."

7 superfoods to boost any kid's diet

Last updated: August 2012

"Superfoods" are packed full of nutrients that have wide-ranging health benefits. Some critics think it's misguided to focus on only a handful of healthy foods, but nobody argues that these foods pack a powerful nutritional punch.
Bottom line? Even if you can only wrangle one of these onto your kid's plate, you're doing good — and you may initiate a food habit that will help your child's health throughout her life.
1. Avocado
Avocados are the only fruit with monounsaturated "good" fats that may lower "bad" LDL cholesterol, which can harm the heart. The avocado is also a super source of soluble fiber, which helps prevent constipation. And it's full of vitamin E, which scientists think may help to prevent cancer.
"Try mashing avocado with a little lime or lemon juice and yogurt and using it on quesadillas or tacos — or as a dip for raw vegetables," suggests Jessica Seinfeld.
2. Blueberries
Loaded with vitamins, minerals, and antioxidants (substances that sometimes slow the body's release of cell-damaging chemicals), blueberries may help lower cholesterol, sharpen memory, and fight certain cancers. Whether fresh or frozen, these little fruits offer big health benefits.
"I make a purple puree filled with blueberries and spinach that I add to tacos, burgers, pancakes, cookies, and brownies," says Missy Chase Lapine, author of The Sneaky Chef: Simple Strategies for Hiding Healthy Food in Kids' Favorite Meals. "Wild, organic, frozen blueberries are one of the most versatile nutrient-rich foods you can disguise in dishes."
3. Oats
These mild-tasting whole grains prevent blood sugar spikes and crashes, keep you feeling full longer, and help your body get rid of bad cholesterol.
"Serve oatmeal for breakfast," says Chase Lapine. "The old-fashioned rolled oats, not the quick-cooking kind, because they offer more fiber and longer-lasting energy. Cook them in milk, rather than water, and top with blueberries for a well-balanced start to the day."
4. Salmon
This cold-water fish contains healthful fats known as omega-3s that can lower the risk of heart disease. These nutrients may also help improve mood and prevent memory loss.
"Make your own fish fingers," recommends chef and author Jennifer Iserloh. "Choose wild salmon to reduce your child's exposure to toxic substances such as PCBs and mercury. Adults enjoy these lightly crumbed strips too."
Simply take 1 pound of wild salmon filets and cut fish into strips. Dip in slightly beaten egg whites, then into a bread crumb and cornmeal mixture seasoned with a little grated Parmesan, salt, pepper, paprika, and garlic and onion powder. Cook over medium heat in a lightly oiled pan.
5. Spinach
Spinach is an excellent source of iron, calcium, folic acid, and vitamins A and C – all great for growing bones and brains.
"This versatile vegetable has a mild flavor and cooks in a flash," notes Iserloh. "Stir it into hot soups, toss it into your tomato sauce, and tuck it into quesadillas."
6. Sweet Potatoes
Sweet potatoes are packed with vitamins B, C, and E as well as calcium, potassium, and iron, They're also rich in complex carbohydrates and fiber, which keeps digestion moving along.
"Sweet potatoes are good at preventing a sugar crash, thanks to those complex carbs," says Chase Lapine. "They also add a subtle sweetness to sneaky recipes and work hard to cut the acidity of tomato that some kids dislike in pasta sauces."
7. Yogurt
Rich in calcium and a good source of protein, yogurt helps build strong bones and teeth. It may also aid digestion and fight bad bacteria in the gut.
"Buy plain low-fat yogurt and add your own fresh or frozen fruit to it," recommends Iserloh. "That way, you'll avoid the sugar that's in flavored yogurts. It's so creamy and comforting that most kids go for it."
Have a picky eater? Get strategies and recipes to win him over.

Cow's milk: When and how to introduce it to babies

In this article

• Why do experts recommend waiting to introduce cow's milk until a baby is 12 months old?
• How much milk should my toddler drink?
• Can I give my toddler fat-free or reduced-fat milk?
• My toddler doesn't seem to want cow's milk. Any tricks I can try?
• What if my child doesn't like any dairy products? What if he has an allergy or if we're vegans?
• Should I buy organic or hormone-free milk for my child?
• Could my child have a milk allergy?

Reviewed by the BabyCenter Medical Advisory Board

Last updated: August 2012

Why do experts recommend waiting to introduce cow's milk until a baby is 12 months old?

There are several reasons to delay the introduction of cow's milk until your baby reaches his first birthday.
Babies can't digest cow's milk as completely or easily as breast milk or formula. Cow's milk contains high concentrations of protein and minerals, which can tax your baby's immature kidneys. In addition, cow's milk doesn't have the right amounts of iron, vitamin C, and other nutrients for infants. It may even cause iron-deficiency anemia in some babies, since cow's milk protein can irritate the lining of the digestive system, leading to blood in the stools. Finally, cow's milk doesn't provide the healthiest types of fat for growing babies.

 

How to store and use breast milk

Find out how to safely store breast milk in the fridge or freezer and how to prepare it for feeding to your baby.

Once your child's ready to digest it, though, milk becomes an important part of his diet. It's a rich source of calcium, which builds strong bones and teeth and helps regulate blood clotting and muscle control. And it's one of the few sources of vitamin D, which helps the body absorb calcium and is crucial for bone growth. Almost all milk in the U.S. is fortified with vitamin D. (Ultraviolet rays are another source, but they're blocked by sunscreen.)
Milk also provides protein for growth, as well as carbohydrates, which will give your child the energy he needs to toddle all day. And if your child gets enough calcium from the get-go, there's evidence that he'll have a lower risk of high blood pressure, stroke, colon cancer, and hip fractures later in life.

How much milk should my toddler drink?

According to the American Academy of Pediatrics (AAP), most kids will get enough calcium and vitamin D if they drink 16 to 20 ounces (2 to 2 1/2 cups) of cow's milk a day. Offer 1-year-olds whole milk (unless they're at high risk for obesity).
Don't offer more than 3 cups of milk a day or your child may not have room for the other foods she needs to round out her diet. If your toddler's still thirsty, offer water.

Can I give my toddler fat-free or reduced-fat milk?

In most cases, not yet. The AAP recommends whole milk for 1-year-olds. Children this age need the higher fat content of whole milk to maintain normal weight gain and to help the body absorb vitamins A and D. And nonfat milk provides too high a concentration of protein and minerals for children this age. Once your child turns 2, you may decide to switch him to reduced-fat or nonfat milk as long as he's growing well.
Possible exceptions: If you're overweight or obese, or have a family history of obesity, high cholesterol, or cardiovascular disease, your child's doctor may recommend giving him reduced-fat milk (2 percent) after age 1.

My toddler doesn't seem to want cow's milk. Any tricks I can try?

Some toddlers greedily gulp cow's milk right off the bat. But because milk has a different texture, taste, and even temperature than breast milk, some kids are hesitant to make the switch.
If that's the case for your toddler, try mixing milk with some breast milk or formula at first (say, one part milk and three parts of her usual stuff). Then slowly shift the ratio until she's drinking 100 percent milk. It may also help to serve the milk at room temperature.
Meeting the minimum requirement of 2 cups can be a challenge if your child doesn't care for milk. But there are many ways to get milk into your child's diet: Add it to her cereal. Serve yogurt, cottage cheese, pudding, custard, or shakes for snacks. Make soup with milk rather than water. Add a milk-based sauce or gravy to casseroles.

What if my child doesn't like any dairy products? What if he has an allergy or if we're vegans?

If your child isn't getting enough calcium and vitamin D from milk and other dairy products, perhaps because he can't tolerate them or your family is vegan, your pediatrician will probably recommend calcium and vitamin D supplements.

Should I buy organic or hormone-free milk for my child?

There's no conclusive evidence that these kinds of milk are better for children, but there's no harm in them. (Organic milk does tend to be more expensive.) Read up on growth hormones in milk and organic foods to help you make a decision.
The AAP warns against giving your child "raw" or unpasteurized milk, though. Without pasteurization, milk may contain harmful bacteria or parasites that can cause serious illness or even death.

Could my child have a milk allergy?

True allergies to cow's milk are relatively uncommon. Only 2 to 3 percent of children are allergic to milk, according to the AAP, and almost all of them outgrow it by age 3. (Learn the difference between a milk allergy and lactose intolerance.)
If your child drank cow's-milk-based formula as a baby without any problems, you can rest assured that she'll have no problems tolerating regular cow's milk. Even babies who were exclusively breastfed for the first year can usually handle regular cow's milk because they've been exposed to cow's milk protein in their mother's milk (unless their mother avoided all dairy).
If your child drank soy formula because your doctor recommended it, though, check with your doctor before starting her on cow's milk. Your doctor may recommend that you start with a soy beverage that's been fortified with vitamin D and calcium. (See what our experts say about giving soy milk or rice milk to a child who won't drink cow's milk.)
The main symptoms of milk allergy are blood in the stool, diarrhea, and vomiting. If your child also develops eczema, hives, a rash around the mouth and chin, chronic nasal stuffiness, a runny nose, cough, wheezing, or breathing difficulties, it could be a sign that the respiratory system is being affected by a milk allergy. If your toddler develops any of these symptoms, talk with her doctor.
If your child appears to have sudden and severe problems with breathing or swallowing, take her to the nearest emergency room. She may be having a life-threatening allergic reaction.
If it turns out that your toddler is allergic to cow's milk, you'll want to be careful to avoid foods such as cottage cheese, condensed or evaporated milk, ice cream, yogurt, margarine that contains milk, butter, milk chocolate, and powdered milk. Thanks to a law passed in 2004, all allergens must be clearly marked on food products – in this case, the label will say "milk."
Note: This article was reviewed by Nancy Hudson, M.S., R.D., a nutrition educator at the University of California at Davis.

Lung Cancer Isn't The Only Smoking-Related Cancer; There Are 12 Others

12 Smoking-Related Cancers Contribute To Over 150,000 Deaths From Cigarette Smoking

Smoking prevalence has declined dramatically since the first U.S. Surgeon General’s Report on Smoking and Health in 1964. However, more than 20 percent of men and more than 15 percent of women in the United States still smoke. A recent study published in JAMA Internal Medicine has found that 48.5 percent of around 346,000 deaths attributed to 12 types of cancer are caused by cigarette smoke.
 
"Cigarette smoking continues to cause numerous deaths from multiple cancers despite half a century of decreasing prevalence," authors of the study said in a statement. "Continued progress in reducing cancer mortality, as well as deaths from many other serious diseases, will require more comprehensive tobacco control, including targeted cessation support."
Lead researcher from the American Cancer Society, Dr. Rebecca L. Siegel, and her colleagues combed through data from the 2011 National Health Interview Survey and the Cancer Prevention Study III. The research team set out to provide an updated estimate for the number of smoking-related cancer deaths due to recent changes in smoking prevalence and deaths attributed to cancer. They did recognize some of the study’s limitations, which included the study’s population being less diverse and more education than the U.S. population and exposure to tobacco products other than cigarettes.
Among the 345,962 cancer-related deaths, 167,805 were attributed to smoking cigarettes. The majority of these deaths were attributed to cancer of the lung, bronchus, and trachea (which accounted 125,799 deaths) and cancers of the larynx (which accounted for 2,856 deaths). Half of all deaths tied to cancers of the oral cavity, esophagus, and urinary bladder were also the result of smoking. Although smoking prevalence dropped from 23.2 percent in 2000 to 18.1 percent in 2012, a person’s risk for a smoking-related cancer death can increase over time.
According to the American Cancer Society, lung cancer is the leading cause of cancer death in the U.S. among both men and women, but it’s also considered the most preventable form of cancer death in the world. Tobacco use is attributed to around one out of every five deaths, or 480,000 premature deaths each year. In addition to lung cancer, tobacco use can increase our risk for cancers of the lips, nose and sinuses, larynx, pharynx, esophagus, stomach, pancreas, kidney, bladder, uterus, cervix, colon/rectum, ovary, and acute myeloid leukemia.
Source: Jacobs E, Newton C, Siegel R, et al. Deaths Due to Cigarette Smoking for 12 Smoking-Related Cancers in the United States. JAMA Internal Medicine. 2015.

7 Health Benefits Of Drinking Alcohol

Getting wasted every weekend might not be the best thing for your physical or mental well-being, but moderate alcohol consumption may have some substantial health benefits. It should be noted that alcohol consumption and its benefits vary based on an individual's body makeup and type.
According to the Dietary Guidelines for Americans, "moderate alcohol consumption is defined as having up to one drink per day for women and up to two drinks per day for men. This definition is referring to the amount consumed on any single day and is not intended as an average over several days."
Now, we've all heard the reasons why alcohol is bad for you, but what about the benefits? Here is our list of seven ways that drinking alcohol in moderation (when you're of the legal drinking age of course) might benefit your health.

1. It Can Lower Your Risk Of Cardiovascular Disease

The School of Public Health at Harvard University found that "moderate amounts of alcohol raises levels of high-density lipoprotein, HDL, or 'good' cholesterol and higher HDL levels are associated with greater protection against heart disease. Moderate alcohol consumption has also been linked with beneficial changes ranging from better sensitivity to insulin to improvements in factors that influence blood clotting....Such changes would tend to prevent the formation of small blood clots that can block arteries in the heart, neck, and brain, the ultimate cause of many heart attacks and the most common kind of stroke." This finding is applicable to both men and women who have not been previously diagnosed with any type of cardiovascular disease.

2. It Can Lengthen Your Life

Drinking occasionally could add a few years to your life. A study by the Catholic University of Campobasso reported that drinking less than four or two drinks per day for men and women respectively could reduce the risk of death by 18 percent, as reported by Reuters. "Little amounts, preferably during meals, this appears to be the right way (to drink alcohol)," said Dr. Giovanni de Gaetano of Catholic University, another author on the study. "This is another feature of the Mediterranean diet, where alcohol, wine above all, is the ideal partner of a dinner or lunch, but that's all: the rest of the day must be absolutely alcohol-free."

3. It Can Improve Your Libido

Contrary to prior beliefs, newer research has found that moderate drinking might actually protect against erectile dysfunction in the same way that drinking red wine might benefit heart disease. In a 2009 study published in the, Journal of Sexual Medicine, researchers found that the chances of erectile dysfunction were reduced by 25 to 30 percent among alcohol drinkers. The lead researcher, Kew-Kim Chew, an epidemiologist at the University of West Australia, conducted the study with 1,770 Australian men. In his study, Chew cautiously noted that he and his team in no way are advising men to hit the bottle, and that further research is needed to accurately connect impotence and alcohol consumption.

4. It Helps Prevent Against the Common Cold

The Department of Psychology at Carnegie Mellon University found that while susceptibility to the common cold was increased by smoking, moderate alcohol consumption led to a decrease in common cold cases for nonsmokers. This study was conducted in 1993 with 391 adults. In 2002, according to the New York Times, Spanish researchers found that by drinking eight to 14 glasses of wine per week, particularly red wine, one could see a 60-percent reduction in the risk of developing a cold. The scientists suspected that this had something to do with the antioxidant properties of wine.

5. It Can Decrease Chances Of Developing Dementia

In a study that included more than 365,000 participants since 1977, as reported in the journal Neuropsychiatric Disease and Treatment, moderate drinkers were 23 percent less likely to develop cognitive impairment or Alzheimer's disease and other forms of dementia. "Small amounts of alcohol might, in effect, make brain cells more fit. Alcohol in moderate amounts stresses cells and thus toughens them up to cope with major stresses down the road that could cause dementia," said Edward J. Neafsey, Ph.D., co-author of the study, as reported by Science Daily. "We don't recommend that nondrinkers start drinking," Neafsey said. "But moderate drinking — if it is truly moderate — can be beneficial."

6. It Can Reduce The Risk Of Gallstones

Drinking two units of alcohol per day can reduce the risk of gallstones by one-third, according to researchers at the University of East Anglia. The study found that those who reported consuming two UK units of alcohol per day had a one-third reduction in their risk of developing gallstones. "Researchers emphasized that their findings show the benefits of moderate alcohol intake but stress that excessive alcohol intake can cause health problems," according to the study.

7. Lowers The Chance Of Diabetes

Results of a Dutch study showed that healthy adults who drink one to two glasses per day have a decreased chance of developing type 2 diabetes, in comparison to those who don't drink at all. "The results of the investigation show that moderate alcohol consumption can play a part in a healthy lifestyle to help reduce the risk of developing diabetes type 2," researchers said in a statement to Reuters.

Alcohol: Balancing Risks and Benefits

 
Table of Contents

• Introduction
• What’s Moderate Alcohol Intake? What’s a Drink?
• Possible Health Benefits of Alcohol
• The Dark Side of Alcohol
• Genes Play a Role
• Shifting Benefits and Risks
• The Bottom Line: Balancing Risks and Benefits

Introduction

Throughout the 10,000 or so years that humans have been drinking fermented beverages, they’ve also been arguing about their merits and demerits. The debate still simmers today, with a lively back-and-forth over whether alcohol is good for you or bad for you.
It’s safe to say that alcohol is both a tonic and a poison. The difference lies mostly in the dose. Moderate drinking seems to be good for the heart and circulatory system, and probably protects against type 2 diabetes and gallstones. Heavy drinking is a major cause of preventable death in most countries. In the U.S., alcohol is implicated in about half of fatal traffic accidents. (1) Heavy drinking can damage the liver and heart, harm an unborn child, increase the chances of developing breast and some other cancers, contribute to depression and violence, and interfere with relationships.
Alcohol’s two-faced nature shouldn’t come as a surprise. The active ingredient in alcoholic beverages, a simple molecule called ethanol, affects the body in many different ways. It directly influences the stomach, brain, heart, gallbladder, and liver. It affects levels of lipids (cholesterol and triglycerides) and insulin in the blood, as well as inflammation and coagulation. It also alters mood, concentration, and coordination.

What’s Moderate Alcohol Intake? What’s a Drink?

Loose use of the terms “moderate” and “a drink” has fueled some of the ongoing debate about alcohol’s impact on health.

The comparatively low rate of heart disease in France despite a diet that includes plenty of butter and cheese has become known as the French paradox.

Some experts have suggested that red wine makes the difference, but other research suggests that beverage choice appears to have little effect on cardiovascular benefit.

Learn more about whether the type of alcohol consumed has any effect on health.

In some studies, the term “moderate drinking” refers to less than one drink per day, while in others it means three or four drinks per day. Exactly what constitutes “a drink” is also fairly fluid. In fact, even among alcohol researchers, there’s no universally accepted standard drink definition. (2)
In the U.S., one drink is usually considered to be 12 ounces of beer, 5 ounces of wine, or 1½ ounces of spirits (hard liquor such as gin or whiskey). (3) Each delivers about 12 to 14 grams of alcohol.
The definition of moderate drinking is something of a balancing act. Moderate drinking sits at the point at which the health benefits of alcohol clearly outweigh the risks.
The latest consensus places this point at no more than one to two drinks per day for men, and no more than one drink per day for women. This is the definition used by the U.S. Department of Agriculture and the Dietary Guidelines for Americans, (3) and is widely used in the United States.

Possible Health Benefits of Alcohol

What are some of the possible health benefits associated with moderate alcohol consumption?

Cardiovascular Disease

More than 100 prospective studies show an inverse association between moderate drinking and risk of heart attack, ischemic (clot-caused) stroke, peripheral vascular disease, sudden cardiac death, and death from all cardiovascular causes. (4) The effect is fairly consistent, corresponding to a 25 percent to 40 percent reduction in risk.

Learn more about the results of some large prospective studies of alcohol consumption and cardiovascular disease.

The connection between moderate drinking and lower risk of cardiovascular disease has been observed in men and women. It applies to people who do not apparently have heart disease, and also to those at high risk for having a heart attack or stroke or dying of cardiovascular disease, including those with type 2 diabetes, (5, 6) high blood pressure, (7, 8) and existing cardiovascular disease. (7, 8) The benefits also extend to older individuals. (9)
The idea that moderate drinking protects against cardiovascular disease makes sense biologically and scientifically. Moderate amounts of alcohol raise levels of high-density lipoprotein (HDL, or “good” cholesterol), (10) and higher HDL levels are associated with greater protection against heart disease. Moderate alcohol consumption has also been linked with beneficial changes ranging from better sensitivity to insulin to improvements in factors that influence blood clotting, such as tissue type plasminogen activator, fibrinogen, clotting factor VII, and von Willebrand factor. (10) Such changes would tend to prevent the formation of small blood clots that can block arteries in the heart, neck, and brain, the ultimate cause of many heart attacks and the most common kind of stroke.

Does Alcohol Cause These Benefits?

People who drink in moderation are different from non-drinkers or heavy drinkers in ways that could influence health and disease.

Folate and Alcohol

Folate, the B vitamin that helps guide the development of an embryo’s spinal cord, has equally important jobs later in life. One of the biggest is helping to build DNA, the molecule that carries the code of life. In this way, folate is essential for accurate cell division.

Alcohol blocks the absorption of folate and inactivates folate in the blood and tissues. It’s possible that this interaction may be how alcohol consumption increases the risk of breast, colon, and other cancers.

Getting extra folate may cancel out this alcohol-related increase. In the Nurses’ Health Study, for example, among women who consumed one alcoholic drink a day or more, those who had the highest levels of this B vitamin in their blood were 90% less likely to develop breast cancer than those who had the lowest levels of the B vitamin. (28) An earlier study suggested that getting 600 micrograms a day of folate could counteract the effect of moderate alcohol consumption on breast cancer risk. (26)

Part of a national 1985 health interview survey showed that moderate drinkers were more likely than non-drinkers or heavy drinkers to be at a healthy weight, to get seven to eight hours of sleep a night, and to exercise regularly. (11) Researchers have statistically accounted for such confounders, and they do not come close to accounting for the relationship between alcohol and heart disease. This, plus the clearly beneficial effects of alcohol on cardiovascular risk factors, makes a compelling case that alcohol itself, when used in moderation, reduces the risk of cardiovascular disease.
The most definitive way to investigate the effect of alcohol on cardiovascular disease would be with a large trial in which some volunteers were randomly assigned to have one or more alcoholic drinks a day and others had drinks that looked, tasted, and smelled like alcohol but were actually alcohol free. Many of these trials have been conducted for weeks, and in a few cases months, to look at changes in the blood, but a long-term trial to test experimentally the effects of alcohol on cardiovascular disease over many years will probably never be done. Nevertheless, the connection between moderate drinking and cardiovascular disease almost certainly represents a cause-and-effect relationship.

Beyond the Heart

The benefits of moderate drinking aren’t limited to the heart. In the Nurses’ Health Study, the Health Professionals Follow-up Study, and other studies, gallstones (12, 13) and type 2 diabetes (5, 14, 15) were less likely to occur in moderate drinkers than in non-drinkers. The emphasis here, as elsewhere, is on moderate drinking. In a meta-analysis of 15 original prospective cohort studies that followed 369,862 participants for an average of 12 years, no benefit was observed for heavy drinkers who consumed more than 48 grams of alcohol (the equivalent of four drinks) a day. (5) The social and psychological benefits of alcohol can’t be ignored. A drink before a meal can improve digestion or offer a soothing respite at the end of a stressful day; the occasional drink with friends can be a social tonic. These physical and psychic effects may contribute to health and well-being.

Drinking Patterns Matter

What you drink (beer or wine) doesn’t seem to be nearly as important as how you drink. Having seven drinks on a Saturday night and then not drinking the rest of the week isn’t at all the equivalent of having one drink a day. The weekly total may be the same, but the health implications aren’t. Among participants in the Health Professionals Follow-up Study, consumption of alcohol on at least three or four days a week was inversely associated with the risk for myocardial infarction. The amount consumed, under 10 grams a day or more than 30 grams, didn’t seem to matter as much as the regularity of consumption. (16) A similar pattern was seen in Danish men. (17)

The Dark Side of Alcohol

If all drinkers limited themselves to a single drink a day, we probably wouldn’t need as many cardiologists, liver specialists, mental health professionals, and substance abuse counselors. But not everyone who likes to drink alcohol stops at just one. While most people drink in moderation, some don’t.
On the personal level, heavy drinking can take a toll on the body. It can cause inflammation of the liver (alcoholic hepatitis) and lead to scarring of the liver (cirrhosis), a potentially fatal disease. Heavy drinking can increase blood pressure and damage heart muscle (cardiomyopathy). It has also been linked with several cancers: The World Cancer Research Fund and American Institute for Cancer Research indicate that there is convincing evidence linking alcohol use to cancer of the mouth, pharynx, larynx, esophagus, breast, and colon and rectum in men, and probable evidence that its use contributes to liver cancer and colorectal cancer in women. (18) The risk is multiplied for drinkers who also smoke tobacco.
Problem drinking also touches drinkers’ families, friends, and communities. According to the National Institute on Alcohol Abuse and Alcoholism and others:

• 18.2 million Americans meet standard criteria for alcohol abuse or alcoholism. (19)
• Alcohol plays a role in one in three cases of violent crime. (20)
• More than 16,000 people die each year in automobile accidents in which alcohol is involved. (21)
• Alcohol abuse costs more than $185 billion dollars a year. (22)

Even moderate drinking carries some risks. Alcohol can disrupt sleep. Its ability to cloud judgment is legendary. Alcohol interacts in potentially dangerous ways with a variety of medications, including acetaminophen, antidepressants, anticonvulsants, painkillers, and sedatives. It is also addictive, especially for people with a family history of alcoholism.

Alcohol Increases Risk of Developing Breast Cancer

There is convincing evidence that alcohol consumption increases the risk of breast cancer. (23, 24) In a combined analysis of six large prospective studies involving more than 320,000 women, researchers found that having two or more drinks a day increased the chances of developing breast cancer as much as 41 percent. (23)
This doesn’t mean that 40 percent or so of women who have two drinks a day will get breast cancer. Instead, it is the difference between about 12.7 of every 100 women developing breast cancer during their lifetime—the current average risk in the US—and 17 to 18 of every 100 women developing the disease. This modest increase would translate to significantly more women with breast cancer each year.
Adequate daily intake of folate, at least 600 micrograms a day, appears to mitigate this increased risk. (25, 26) (Read more about folate and alcohol.)

Genes Play a Role

Twin, family, and adoption studies have firmly established that genetics plays an important role in determining an individual’s preferences for alcohol and his or her likelihood for developing alcoholism. Alcoholism doesn’t follow the simple rules of inheritance set out by Gregor Mendel. Instead, it is influenced by several genes that interact with each other and with environmental factors. (1)
There is also some evidence that genes influence how alcohol affects the cardiovascular system. An enzyme called alcohol dehydrogenase helps metabolize alcohol. One variant of this enzyme, called alcohol dehydrogenase type 1C (ADH1C), comes in two “flavors.” One quickly breaks down alcohol, the other does it more slowly. Moderate drinkers who have two copies of the gene for the slow-acting enzyme are at much lower risk for cardiovascular disease than moderate drinkers who have two genes for the fast-acting enzyme. (27) Those with one gene for the slow-acting enzyme and one for the faster enzyme fall in between.
It’s possible that the fast-acting enzyme breaks down alcohol before it can have a beneficial effect on HDL and clotting factors. Interestingly, these differences in the ADH1C gene do not influence the risk of heart disease among people who don’t drink alcohol. This adds strong indirect evidence that alcohol itself reduces heart disease risk.

Shifting Benefits and Risks

The benefits and risks of moderate drinking change over a lifetime. In general, risks exceed benefits until middle age, when cardiovascular disease begins to account for an increasingly large share of the burden of disease and death.

• For a pregnant woman and her unborn child, a recovering alcoholic, a person with liver disease, and people taking one or more medications that interact with alcohol, moderate drinking offers little benefit and substantial risks.
• For a 30-year-old man, the increased risk of alcohol-related accidents outweighs the possible heart-related benefits of moderate alcohol consumption.
• For a 60-year-old man, a drink a day may offer protection against heart disease that is likely to outweigh potential harm (assuming he isn’t prone to alcoholism).
• For a 60-year-old woman, the benefit/risk calculations are trickier. Ten times more women die each year from heart disease (460,000) than from breast cancer (41,000). However, studies show that women are far more afraid of developing breast cancer than heart disease, something that must be factored into the equation.

The Bottom Line: Balancing Risks and Benefits

Given the complexity of alcohol’s effects on the body and the complexity of the people who drink it, blanket recommendations about alcohol are out of the question. Because each of us has unique personal and family histories, alcohol offers each person a different spectrum of benefits and risks. Whether or not to drink alcohol, especially for “medicinal purposes,” requires careful balancing of these benefits and risks.
Your health-care provider should be able to help you do this. Your overall health and risks for alcohol-associated conditions should factor into the equation. If you are thin, physically active, don’t smoke, eat a healthy diet, and have no family history of heart disease, drinking alcohol won’t add much to decreasing your risk of cardiovascular disease.
If you don’t drink, there’s no need to start. You can get similar benefits with exercise (beginning to exercise if you don’t already or boosting the intensity and duration of your activity) or healthier eating. If you are a man with no history of alcoholism who is at moderate to high risk for heart disease, a daily alcoholic drink could reduce that risk. Moderate drinking might be especially beneficial if you have low HDL that just won’t budge upward with diet and exercise.
If you are a woman with no history of alcoholism who is at moderate to high risk for heart disease, the possible benefits of a daily drink must be balanced against the small increase in risk of breast cancer.
If you already drink alcohol or plan to begin, keep it moderate—no more than two drinks a day for men or one drink a day for women. And make sure you get plenty of folate, at least 600 micrograms a day.

References

1.10th Special Report to the U.S. Congress on Alcohol and Health. National Institute on Alcohol Abuse and Alcoholism.
2.Kloner RA, Rezkalla SH. To drink or not to drink? That is the question. Circulation. 2007; 116:1306–17.
3.Dietary guidelines for Americans 2005. U.S. Department of Agriculture.
4.Goldberg IJ, Mosca L, Piano MR, Fisher EA. AHA Science Advisory: Wine and your heart: a science advisory for healthcare professionals from the Nutrition Committee, Council on Epidemiology and Prevention, and Council on Cardiovascular Nursing of the American Heart Association. Circulation. 2001; 103:472–5.
5.Koppes LL, Dekker JM, Hendriks HF, Bouter LM, Heine RJ. Moderate alcohol consumption lowers the risk of type 2 diabetes: a meta–analysis of prospective observational studies. Diabetes Care. 2005; 28:719–25.
6. Solomon CG, Hu FB, Stampfer MJ, et al. Moderate alcohol consumption and risk of coronary heart disease among women with type 2 diabetes mellitus. Circulation. 2000; 102:494–99.
7.Mukamal KJ, Maclure M, Muller JE, Sherwood JB, Mittleman MA. Prior alcohol consumption and mortality following acute myocardial infarction. JAMA. 2001; 285:1965–70.
8.Muntwyler J, Hennekens CH, Buring JE, Gaziano JM. Mortality and light to moderate alcohol consumption after myocardial infarction. Lancet. 1998; 352:1882–85.
9.Mukamal KJ, Chung H, Jenny NS, et al. Alcohol consumption and risk of coronary heart disease in older adults: the Cardiovascular Health Study. J Am Geriatr Soc. 2006; 54:30–7.
10.Booyse FM, Pan W, Grenett HE, et al. Mechanism by which alcohol and wine polyphenols affect coronary heart disease risk. Ann Epidemiol. 2007; 17:S24–31.
11.Camargo CA, Jr., Stampfer MJ, Glynn RJ, et al. Prospective study of moderate alcohol consumption and risk of peripheral arterial disease in US male physicians. Circulation. 1997; 95:577–80.
12.Grodstein F, Colditz GA, Hunter DJ, Manson JE, Willett WC, Stampfer MJ. A prospective study of symptomatic gallstones in women: relation with oral contraceptives and other risk factors. Obstet Gynecol. 1994; 84:207–14.
13.Leitzmann MF, Giovannucci EL, Stampfer MJ, et al. Prospective study of alcohol consumption patterns in relation to symptomatic gallstone disease in men. Alcohol Clin Exp Res. 1999; 23:835–41.
14.Conigrave KM, Hu BF, Camargo CA, Jr., Stampfer MJ, Willett WC, Rimm EB. A prospective study of drinking patterns in relation to risk of type 2 diabetes among men. Diabetes. 2001; 50:2390–95.
15.Djousse L, Biggs ML, Mukamal KJ, Siscovick DS. Alcohol consumption and type 2 diabetes among older adults: the Cardiovascular Health Study. Obesity. (Silver Spring) 2007; 15:1758–65.
16.Mukamal KJ, Conigrave KM, Mittleman MA, et al. Roles of drinking pattern and type of alcohol consumed in coronary heart disease in men. N Engl J Med. 2003; 348:109–18.
17.Tolstrup J, Jensen MK, Tjonneland A, Overvad K, Mukamal KJ, Gronbaek M. Prospective study of alcohol drinking patterns and coronary heart disease in women and men. BMJ. 2006; 332:1244–48.
18.World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective. Washington, D.C.: AICR, 2007.
19.The NSDUH Report. Alcohol Dependence or Abuse—2002, 2003, & 2004. U.S. Substance Abuse and Mental Health Services Administration.
20.Crime characteristics, 2006. U.S. Department of Justice.
21.Impaired driving. Centers for Disease Control and Prevention.
22.Updating Estimates of the Economic Costs of Alcohol Abuse in the United States. National Institute on Drug Abuse, National Institute on Alcohol Abuse and Alcoholism.
23.Smith–Warner SA, Spiegelman D, Yaun SS, et al. Alcohol and breast cancer in women: a pooled analysis of cohort studies. JAMA. 1998; 279:535–40.
24.Hamajima N, Hirose K, Tajima K, et al. Alcohol, tobacco, and breast cancer—collaborative reanalysis of individual data from 53 epidemiological studies, including 58,515 women with breast cancer and 95,067 women without the disease. Br J Cancer. 2002; 87:1234–45.
25.Baglietto L, English DR, Gertig DM, Hopper JL, Giles GG. Does dietary folate intake modify effect of alcohol consumption on breast cancer risk? Prospective cohort study. BMJ. 2005; 331:807.
26.Zhang S, Hunter DJ, Hankinson SE, et al. A prospective study of folate intake and the risk of breast cancer. JAMA. 1999; 281:1632–37.
27.Hines LM, Stampfer MJ, Ma J, et al. Genetic variation in alcohol dehydrogenase and the beneficial effect of moderate alcohol consumption on myocardial infarction. N Engl J Med. 2001; 344:549–55.
28.Zhang SM, Willett WC, Selhub J, et al. Plasma folate, vitamin B6, vitamin B12, homocysteine, and risk of breast cancer. J Natl Cancer Inst. 2003; 95:373–80.

11 Facts about Chocolate

1. Dark chocolate has more cacao (the beans that chocolate are made from) and less sugar than other chocolates, so it is considered healthier than milk and white chocolate
2. Dark chocolate contains lots of antioxidants that help the cardiovascular system by reducing blood pressure
3. Eating dark chocolate widens arteries and promotes healthy blood flow that can prevent the buildup of plaque that can block arteries.
4. Eating dark chocolate every day reduces the risk of heart disease by 1/3.
5. Flavonoids found in cocoa products have antioxidant, anti-inflammatory, anti-clotting effects that can reduce the risk of diabetes by improving insulin sensitivity.

6. The smell of chocolate increases theta brain waves, which trigger relaxation.
7. Chocolate can cause headaches and is not recommended in large doses for people who suffer from migraines or chronic headaches.
8. Because chocolate contains high doses of caffeine and sugar, chocolate products are largely to blame for ADHD (Attention Deficit Hyperactivity Disorder) in children.
9. In the U.S., most consumer chocolate comes from cocoa farms. Unfortunately, many cocoa farms have unsafe working conditions, unfair labor wages, and child labor trafficking.
10. In 2010 1.8 million children ages 5 to 17 were forced laborers on cocoa farms across the Ivory Coast and Ghana 40% were not enrolled in school and only 5% of them were paid to work. UNICEF projects that 35,000 of these children are victims of trafficking.
11. Fair Trade Certified chocolate says that no forced abusive child labor is used, but Fair Trade chocolate represents less than 1 percent of the $66 billion chocolate market.