MEN'S WAIST SIZE AND DIABETES RISK -- The circumference of a man's waist is a better predictor of his risk of developing type-2 diabetes than his body mass index, according to Baltimore researchers. The study, published in the "American Journal of Clinical Nutrition," found men who had larger waists - assessed using waist circumference and waist-hip ratio - or higher overall body fat indicated by BMI had a greater risk of developing type-2 diabetes. "Both BMI and waist circumference are useful tools to assess health risk," said the study's lead author Dr. Youfa Wang, of the Johns Hopkins Bloomberg School of Public Health. "But abdominal fat measured by waist circumference can indicate a strong risk for diabetes whether or not a man is considered overweight or obese according to his BMI."

CRACK A WALNUT FOR GOOD HEART HEALTH -- Nutrition specialists say walnuts are a good source of polyunsaturated essential omega-3 fatty acids, thought to promote heart health. The type of omega-3s found in walnuts and other plant sources, such as flaxseed and dark leafy field greens, are different from the type found in fish but have similar benefits, says Penny Kris-Etherton, a professor at Penn State University. The American Heart Association recommends eating fish at least two times a week, but the National Marine Fisheries Service reports most Americans consume only about one serving per week. Walnuts and other plant food can be used to make up the difference, says Frank Hu, associate professor of nutrition and epidemiology at Harvard School of Public Health.

WALNUT LABELS CAN CLAIM HEALTHY HEART -- The United States Food and Drug Administration says walnut labels may state the nut may lower risk of heart disease. The agency issued a qualified health claim, which means there is credible scientific evidence supporting it. After reviewing available research, the FDA decided to allow the following label for whole and chopped walnuts: "Supportive but not conclusive research shows eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. See nutrition information for fat (and calorie) content." The phrase "and calorie" is optional, however.

WELL-BEING BREAKS -- Keeping your cool at work can help keep blood pressure under control. Research has revealed that people who worked at high stress jobs for many years tended to have elevated blood pressure readings not only at work, but at home. Reduce work tensions by doing deep breathing exercises, taking mini stretching breaks, or exercising during your lunch hour.

OILY FISH MAY REDUCE INFLAMMATION -- A diet high in oily fish like salmon and mackerel improves inflammatory conditions, particularly in combination with low doses of aspirin, finds a recent study. Researchers at Brigham and Women's Hospital and Harvard Medical School in Boston identified a new class of aspirin-triggered bio-active lipids, called resolvins that may partly explain the beneficial effects of omega-3 fatty acids. Resolvins, made from the omega-3 fatty acids by cellular enzymes, can reduce inflammation in mice. The main bioactive component of this class of lipids was identified in mice and named resolvin E1. Human resolvin E1 inhibits both the migration of inflammatory cells to sites of inflammation and the turning on of other inflammatory cells, the authors conclude in the "Journal of Experimental Medicine."

RED PEPPER FOR A BELLYACHE -- If you are feeling bloated, a little red pepper may help calm your stomach troubles. In a recent study, people who had dyspepsia, a common type of indigestion characterized by gaseousness and feelings of fullness, reported a reduction in symptoms when they consumed a few grams of red pepper each day. Try sprinkling red pepper flakes on your food or seasoning with red pepper powder.

COCONUT OIL IS HEALTHY -- Approximately 50% of the fatty acids in coconut fat are lauric acid. Lauric acid is a medium chain fatty acid, which has the additional beneficial function of being formed into monolaurin in the human or animal body. Monolaurin is the antiviral, antibacterial, and antiprotozoal monoglyceride used by the human or animal to destroy lipid coated viruses such as HIV, herpes, cytomegalovirus, influenza, various pathogenic bacteria including listeria monocytogenes and heliobacter pylori, and protozoa such as giardia lamblia. Some studies have also shown some antimicrobial effects of the free lauric acid. Close to two-thirds of the saturated fat in coconut oil is made up of medium-chain fatty acids, which have antimicrobial properties, are easily digested by the body for quick energy, and are beneficial to the immune system. The saturated fat in coconut oil is actually health promoting.

NOT EATING BEFORE EXERCISE -- It is generally recommended that you should never eat a large meal for between two to three hours before exercising. This recommendation is well based on scientific fact. Following the ingestion of any meal, there is an increase in the flow of blood to the digestive system, supporting the absorption of nutrients. At the same time the blood supply to the muscles is significantly reduced, thus making them less efficient during exercise at this time. This effect is very much dependent on: 1. The time, which has elapsed following the meal; 2. The amount of food eaten; and 3. The degree of exercise. Professional athletes aim to eat no later than three to four hours before competing. They therefore ensure complete digestion of food and a relatively empty stomach.

VITAMIN D EXTRAS -- Here is an extra reason to get your daily dose of vitamin D: it may help keep your colon healthy. High-fiber diets have long been touted as a path to better colon health, and now new research suggests that getting adequate intakes of vitamin D also may have a protective effect. In a study, participants with higher intakes of vitamin D appeared to have less risk of developing serious colon polyps - intestinal growths that could turn cancerous.

GARLIC EXTRACT MAY HELP HEART -- Research suggests taking aged garlic extract can help reduce the risk of developing heart disease. For menopausal women, it could prove a life-saver, doctors said. As females mature, they face an increased danger of cardiac disease, especially after menopause. Aged garlic extract helps protect the heart in this population, said Dr. Matthew Budoff of the University of California, San Francisco, who presented the findings at an annual meeting of the North American Menopause Society in Miami Beach, Florida. Once touted as a protector of aging hearts, traditional hormone-replacement therapy has come under fire in the past few years, causing many women to seek drug-free alternatives, researchers said.

BEST SOURCES OF ANTIOXIDANTS -- A United States Department of Agriculture (USDA) study finds beans and blueberries rank at the top for antioxidants. Each food was measured for antioxidant concentration as well as antioxidant capacity per serving size. Antioxidants, which are thought to fight cancer, heart disease and Alzheimer's disease, were found most plentiful in beans, berries, artichokes, apples, potatoes, prunes, and pecans. "The bottom line is the same: eat more fruits and veggies," says lead author Ronald L. Prior, a chemist and nutritionist with the USDA in Little Rock, Arkansas. "This study confirms that those foods are full of benefits, particularly those with higher levels of antioxidants. Nuts and spices also are good sources." Ground cloves, ground cinnamon, and oregano had the highest amounts of antioxidants of the spices studied.

VITAMIN K AND STRONG BONES -- You probably know that calcium can help keep your bones strong, but the bone-building effects of vitamin K may be news to you. A recent study revealed that women who had the lowest blood levels of vitamin K also had the lowest bone mineral density scores. The correlation, however, was not found in the men in the study. You can get your fill of vitamin K by eating green, leafy vegetables and also by using vegetable-based oils.

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STROKE FACTORS

Stroke affects some 700,000 Americans each year, killing nearly a quarter of them. There are steps you can take in advance to minimize the damage should stroke strike, says Dr. Philip Scott, a researcher in the University of Michigan Stroke Program. "Stroke is common, it is lethal, and it is expensive for families and for society as a whole," he said. "And with the aging of the baby boom generation, it will be a much greater problem in the decades to come."

As in a heart attack, preventive measures and quick response when a stroke occurs can make the difference between life and death. Experts advise people to learn about the risk factors of stroke. The biggest is age - the risk doubles in each decade of life after age 55. Other risk factors include smoking, being Asian or black, or having such medical conditions as high blood pressure, diabetes, cardiovascular disorders, or atherosclerotic disease. Anyone who has had a stroke or "mini-stroke" - called transient ischemic attack, or TIA - is likely to have another, even more serious brain attack in the future.

Many of the risk factors can be changed with proper diet, regular exercise, and drugs to control high blood pressure. People should educate themselves about stroke. Some 80 percent of strokes are ischemic, meaning a clot lodges in a blood vessel and disrupts blood flow to the brain. The other, less frequent variety is hemorrhagic, which involves bleeding into the brain from a weakened blood vessel. The only treatment for ischemic brain attack is the speedy administration of a clot busting drug called tissue plasminogen activator, or tPA. If the drug is given within three hours of the stroke's onset, it can dissolve the blood clot and restore blood flow to the brain, minimizing or even reversing permanent damage.

People should know the signs of stroke, which include: sudden weakness in an arm or leg, vision changes, sensory loss, numbness or tingling, dizziness or vertigo, including sensations of spinning.

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THE STRAIGHT TALK ON POSTURE

Standing up straight not only makes you look more attractive, (i.e. thinner and taller) but it is crucial to your health. Good posture lightens the load on your back, while bad posture adds strain to your muscles, ligaments, and back joints. And it is just as important when you are sitting down as when you are standing. It is not just a question of back pain, either. A wide range of medical complaints - including headaches, neck pain, knee and foot problems - have their roots in bad posture. The fact that more and more people spend hours hunched over computer screens every day is just making matters worse.

The good news about bad posture is that it is never too late to change. In fact, it is relatively easy to correct, with a combination of exercise - especially workouts that strengthen your back muscles - and just plain old paying attention. To improve your posture while standing, focus on keeping your head directly over your shoulders and your shoulders directly over your pelvis. Tighten your stomach muscles and tuck in your bottom. This may feel unnatural at first, but you will get used to it very quickly. While seated, hold your back straight and make sure that your lower back is well supported. A small cushion or rolled-up towel at the small of your back can work wonders.

Here are some other pointers:

• Avoid leaning to one side while sitting.
• Avoid overstuffed furniture - it does not give your back enough support.
• Keep your chair pulled close to your desk when you are working.
• If you spend a lot of time on the phone, use a speakerphone or headset.
• Keep reading materials at eye level whenever possible.
• In the car, sit as close to the steering wheel as is comfortable, and make sure your knees are level with your hips.
• Take frequent stretch breaks.

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ROSACEA

Rosacea (pronounced roh-ZAY-sha) is a common but little-known disorder of the facial skin which causes redness on the checks, chin, nose, or forehead. It affects an estimated 14 million Americans - and most of them do not know they have it! In fact, while rosacea is becoming increasingly widespread as the populous baby boom generation enters the most susceptible ages, a Gallup survey found that 78 percent of Americans have no knowledge of this condition, including how to recognize it and what to do about it.

Rosacea cannot be cured, but it can be controlled. Because of its red-faced, acne-like effects on personal appearance, however, it can cause significant psychological, social, and occupational problems if left untreated.

It usually occurs between ages 30 and 60, and is more common in women. Triggers for rosacea include stress, sun, hot temperatures, spicy foods, and alcohol consumption. If not treated promptly, blood vessels will appear on the skin.

In recent surveys by the National Rosacea Society, nearly 70 percent of rosacea patients said this condition had lowered their self-confidence and self-esteem, and 41 percent reported it had caused them to avoid public contact or cancel social engagements. Among rosacea patients with severe symptoms, nearly 70 percent said the disorder had adversely affected their professional interactions, and nearly 30 percent said they had even missed work because of their condition.

While the cause of rosacea is unknown and there is no cure, today medical help is available that can control the signs and symptoms of this potentially life-disruptive disorder. Any one of the following warning signs is a signal to see a dermatologist or other knowledgeable physician for diagnosis and appropriate treatment before the signs and symptoms become increasingly severe:

• Redness on the cheeks, nose, chin or forehead.
• Small visible blood vessels on the face.
• Bumps or pimples on the face.
• Watery or irritated eyes.

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HEALTHY RECIPE-OF-THE-MONTH