7 Foods Most Likely to Make You Sick

7 Foods Most Likely to Make You Sick

Every day, more than 130,000 Americans are stricken with food poisoning. While the rates of some common food-borne bugs have declined, cases of Salmonella—the most common infection and leading cause of both hospitalization and death from food-borne illness—have risen by 10 percent since 2006, according to a new food safety report issued by the CDC on June 7. About 1.2 million Americans suffer bouts of Salmonella each year.

“The bottom line is that food-borne illness, particularly salmonella, is still far too common,” said CDC director Dr. Thomas Frieden. One reason is that it can taint a wide range of foods, including meat, eggs, poultry, vegetables and nuts. One detail of the report highlights just how entrenched the pathogen is: New US standards to take effect next month call for “allowable contamination” of chicken at processing plants to be reduced to 7.5 percent from the current rate of 20 percent—hardly an assurance of safety. Here’s a look at seven of the riskiest foods for triggering serious health problems.

Find out where Salmonella and other germs lurk in your home.

1. Leafy Greens: Greens like lettuce, escarole, endive, spinach, cabbage, kale, arugula and chard top a list compiled by the Center for Science in the Public Interest (CSPI) of the riskiest foods regulated by the FDA.

•Culprits: E. coli, Norovirus and Salmonella.
•The problem: Contamination can occur at the farm through contact with wild animals, manure, contaminated water or unsanitary harvesting, or at home through inadequate hand washing or unsanitary preparation. At least 363 outbreaks of food-borne illness are linked to leafy greens.
•Prevention: Wash raw vegetables thoroughly and avoid preparing them near raw chicken or meat. You may want to avoid packaged salad mixes, since combining vegetables from multiple sources could increases the risk of a contaminated ingredient finding its way into the mix.
2. Eggs: Eggs and egg products have been blamed for more than 350 outbreaks of food poisoning. Last year they sickened more than 50,000 Americans, leading to the recall of a half-billion eggs.

•Culprits: Salmonella. The most common strain infects the ovaries of hens, contaminating eggs before the shell is formed.
•The problem: Serving raw or runny eggs or leaving eggs at improper temperatures at buffets.
•Prevention: Thorough cooking kills most pathogens.
Follow these tips to keep your food clean and healthy.

3. Hot Dogs: OK, you wouldn’t consider them a health food, but you may not know that hot dogs are hazardous to young kids.

•The problem: Hot dogs have been blamed for food-related asphyxiations in kids under age 10. Every five days a young child dies as a result of choking on food.
•Prevention: Cut hot dogs into half-inch chunks for kids under age four, then slice chunks in half. Cut grapes in half too. The American Academy of Pediatrics has a new report on choking prevention.
4. Tuna: Mercury isn’t the only hazard. A naturally occurring toxin—a histamine-like chemical—can trigger a syndrome similar to an allergic reaction. Affected fish may have a peppery, bitter or metallic flavor.

•Culprit: Scombrotoxin forms when certain fish—typically large, meaty varieties such as tuna and mahi mahi--are inadequately refrigerated.
•The problem: Once formed, the toxin can’t be destroyed by cooking, freezing, smoking, curing or canning. Symptoms include skin flushing, headaches, abdominal cramps, nausea, diarrhea, and palpitations. Antihistamines may reduce symptoms, which usually clear up within a day.
•Prevention: The problem can be prevented if fish is kept chilled from capture to cooking. Don’t eat fish with an off flavor.
5. Peanuts: In moderation, peanuts can be nutritious as they contain heart-healthy monounsaturated fats. However, they can be dangerous or deadly to about one percent of the population.

•Culprit: An allergy that’s on the rise among children. Peanuts are the leading cause of food-allergy deaths.
•The problem: The immune system of those with the allergy mistakenly identifies peanut proteins as a threat to health, triggering symptoms ranging from mild to deadly.
•Prevention: People with severe peanut allergies should carry an EpiPen for immediate treatment of reactions and scrutinize food labels carefully.
6. Potatoes: Outbreaks of illness are linked to potato salad.

•Culprits: Salmonella, Shingella, Listeria or E. coli bacteria can get into potato dishes via cross contamination from raw-to-cooked ingredients during handling and preparation.
•The problem: Shigella is transmitted easily from an infected person to food. Listeria can live on deli counters and kitchens. More than 40 percent of potato-related illnesses are triggered by prepared foods from restaurants, groceries and delis.
•Prevention: Avoid letting potato salad sit at room temperature for long periods.
7. Ice Cream: The largest ice-cream outbreak ever occurred in 1994 when a manufacturer transported raw eggs and pasteurized ice cream premix in the same truck.

•Culprits: Salmonella and Listeria.
•The problem: Almost half of all-ice cream outbreaks occur in private homes, probably due to Salmonella from undercooked eggs in homemade ice cream. Listeria can live inside of soft ice cream machines and contaminate multiple batches. Other dairy products can also harbor Listeria.
•Prevention The CDC advises pregnant women to avoid soft cheeses like feta, Brie and Camembert. Salmonella can be killed by pasteurization. Also be cautious about eating soft or homemade ice cream


Chiropractor Fairfax, VA 22031

The 5 Biggest Exercise Myths

The 5 Biggest Exercise Myths

Quick! Let’s free associate. Complete this sentence:

_ SETS OF _ REPS.

Did you answer 3 and 10? Of course you did. It’s the Pavlovian response. After all, anyone who’s ever picked up a dumbbell knows that doing 3 sets of 10 reps of each exercise is the quickest way to build muscle.

Except it’s not. In fact, it’s the quickest way to get nowhere with your workout routine, says Michael Mejia, C.S.C.S., a long-time Men’s Health fitness advisor.

Truth is, today’s most sacred exercise guidelines originated in the ’40s and ’50s, a time when castration was a cutting-edge treatment for prostate cancer, and endurance exercise was thought to be harmful to women. Worse, so-called fitness experts across the country are still spewing these same old conventional wisdoms, despite plenty of research indicating that they (the experts and the wisdoms) aren’t wise at all.

Chances are, these are the rules you exercise by right now. And that means your workout is long past due for a 21st-century overhaul. We asked Mejia to do just that. Here are the five muscles myths he most commonly hears. Hopefully, we're about to bust them for good.

BONUS TIP: Get back in shape—and stay lean for life! Check out our list of the 100 Best Fitness Tips Ever!

MYTH #1: DO 8 TO 12 REPETITIONS
The claim: It's the optimal repetition range for building muscle.

The origin: In 1954, Ian MacQueen, M.D., an English surgeon and competitive bodybuilder, published a scientific paper in which he recommended a moderately high number of repetitions for muscle growth.

The truth: This approach places muscles under a medium amount of tension for a medium amount of time—it's basically The Neither Here Nor There Workout.

Here's the deal: Higher tension—a.k.a. heavier weights—induces the type of muscle growth in which the muscle fibers grow larger, leading to the best gains in strength; longer tension time, on the other hand, boosts muscle size by increasing the energy-producing structures around the fibers, improving muscular endurance. The classic prescription of 8 to 12 repetitions strikes a balance between the two. But by using that scheme all the time, you miss out on the greater tension levels that come with heavier weights and fewer repetitions, and the longer tension time achieved with lighter weights and higher repetitions.

The new standard: Vary your repetition range—adjusting the weights accordingly—so that you stimulate every type of muscle growth. Try this method for a month, performing three full-body sessions a week: Do five repetitions per set in your first workout, 10 reps per set in your second workout, and 15 per set in your third workout.

MYTH #2: DO 3 SETS OF EACH EXERCISE
The claim: This provides the ideal workload for achieving the fastest muscle gains.

The origin: In 1948, a physician named Thomas Delorme reported in the Archives of Physical Medicine that performing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions.

The truth: There's nothing wrong with—or magical about—doing three sets. But the number of sets you perform shouldn't be determined by a 50-year-old default recommendation. Here's a rule of thumb: The more repetitions of an exercise you do, the fewer sets you should perform, and vice versa. This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set.

The new standard: If you're doing eight or more reps, keep it to three sets or less. If you're pounding out less than three reps, you should be doing at least six sets.

BONUS TIP: When it comes to making lifestyle changes that will improve your health, your first step is the most important one. Start here: 20 Little Changes for a Healthier Life.

MYTH #3: DO 3 OR 4 EXERCISES PER MUSCLE GROUP
The claim: This ensures that you work all the fibers of the target muscle.

The origin: Arnold Schwarzenegger, circa 1966.

The truth: You'll waste a lot of time. Here's why: Schwarzenegger's four-decade-old recommendation is almost always combined with "Do three sets of 8 to 12 repetitions." That means you'll complete up to 144 repetitions for each muscle group. Trouble is, if you can perform even close to 100 repetitions for any muscle group, you're not working hard enough.

Think of it this way: The harder you train, the less time you'll be able to sustain that level of effort. For example, many men can run for an hour if they jog slowly, but you'd be hard-pressed to find anyone who could do high-intensity sprints—without a major decrease in performance—for that period of time. And once performance starts to decline, you've achieved all the muscle-building benefits you can for that muscle group.

The new standard: Instead of focusing on the number of different exercises you do, shoot for a total number of repetitions between 25 and 50. That could mean five sets of five repetitions of one exercise (25 repetitions) or one set of 15 repetitions of two or three exercises (30 to 45 repetitions).

MYTH #4: NEVER LET YOUR KNEES GO PAST YOUR TOES
The claim: Allowing your knees to move too far forward during exercises such as the squat and lunge places dangerous shearing forces on your knee ligaments.

The origin: A 1978 study at Duke University found that keeping the lower leg as vertical as possible during the squat reduced shearing forces on the knee.

The truth: Leaning your torso too far forward, so that your knees stay back, is more likely to cause injury. In 2003, University of Memphis researchers confirmed that knee stress was 28 percent higher when the knees were allowed to move past the toes during the squat. But the researchers also found a countereffect: Hip stress increased nearly 1,000 percent when forward movement of the knee was restricted. The reason: The squatters had to lean their torsos farther forward. And that's a problem, because forces that act on the hip are transferred to the lower back, a more frequent site of injury than the knees.

The new standard: Watch a toddler squat. Push your hips back as far as you can, while keeping your torso as upright as possible. This will reduce the stress on your back and knees.

MYTH #5: WHEN YOU LIFT WEIGHTS, DRAW IN YOUR ABS
The claim: You'll increase the support to your spine, reducing the risk of back injuries.

The origin: In 1999, researchers in Australia found that some men with back pain had a slight delay in activating their transverse abdominis, a deep abdominal muscle that's part of the musculature that maintains spine stability. As a result, many fitness professionals began instructing their clients to try to pull their belly buttons to their spines—which engages the transverse abdominis—as they performed exercises.

The truth: "The research was accurate, but the interpretation by many researchers and therapists wasn't," says Stuart McGill, Ph.D., author of Ultimate Back Fitness and Performance and widely recognized as the world's top researcher on the spine. That's because muscles work in teams to stabilize your spine, and the most valuable players change depending on the exercise, says McGill. Read: The transverse abdominis isn't always the quarterback.

In fact, for any given exercise, your body automatically activates the muscles that are most needed for spine support. So focusing only on your transverse abdominis can overrecruit the wrong muscles and underrecruit the right ones. This not only increases injury risk, but reduces the amount of weight you can lift.

The new standard: If you want to give your back a supporting hand, simply "brace" your abs as if you were about to be punched in the gut, but don't draw them in. "This activates all three layers of the abdominal wall," says McGill, "improving both stability and performance."

Dr. Brooks
Chiropractor Fairfax, VA 22031

Try These 17 Brain-Boosting Foods - Healthy Living on Shine

Try These 17 Brain-Boosting Foods - Healthy Living on Shine

A good diet improves your health, but also boosts your energy. Create a shopping list of these must-have endurance foods recommended by Dr. Mike Moreno, author of The 17 Day Diet: A Doctor’s Plan Designed for Rapid Results.
1. Beef, extra lean: High in iron, a mineral that improves memory, alertness and attention span.

2. Beets: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.

3. Blueberries: Excellent source of antioxidants and “anthocyanins,” compounds thought to help protect brain cells from toxins, improves use of glucose in the brain, and promotes communication between brain cells.

4. Broccoli: Packed with antioxidants and phytonutrients that help protect brain tissue from toxins.

5. Carrots: High in beta carotene and other natural substances that help protect brain tissue from toxins.

6. Chicken: High in tyrosine, an amino acid required for the production of the alertness chemicals dopamine, epinephrine and norepinephrine. When your brain is producing these, you think and react more quickly, and feel more motivated, attentive and mentally energetic.

7. Citrus fruits: Contain vitamin C and other antioxidants that help maintain sharp memory and help brain cells resist damage.

8. Edamame: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.

9. Eggs: High in the B vitamin choline, which helps with memory.

10. Egg whites: High in protein, which can improve alertness by increasing levels of norepinephrine, which helps keep your brain at its sharpest.

11. Hot chilies: Contains the fiery-tasting chemical capsaicin. Capsaicin stimulates circulation, aids digestion, opens your nasal passages and, even better, sends a feeling of euphoria straight to your brain.

12. Legumes: Provide glucose to fuel the brain, and the fiber they contain slows the absorption of glucose, helping to maintain stable levels of energy and support alertness and concentration overtime.

13. Pork: Loaded with vitamin B1, which protects myelin, a fatty substance that helps facilitate communication among cells.

14. Romaine lettuce: High in folate, a B vitamin important for memory and nerve cell health.

15. Spinach: Packed with iron, which is involved memory, concentration, and mental functioning.

16. Tuna: Full of omega-3 fatty acids, which help build and maintain myelin.

17. Yogurt: A probiotic food that has been found in many studies to boost mental alertness.

Do you keep these brain-boosting foods stocked in your kitchen?




Dr. Joshua Brooks
Chiropractor Fairfax VA 22031