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Antioxidants may help limit damage from UV radiation.

People who unwind with a cup of tea every night may have a lower risk of two common forms of skin cancer, new research suggests.

In a study of nearly 2,200 adults, researchers found that tea drinkers had a lower risk of developing squamous cell or basal cell carcinoma, the two most common forms of skin cancer.

Men and women who had ever been regular tea drinkers — having one or more cups a day — were 20 percent to 30 percent less likely to develop the cancers than those who didn’t drink tea.

The effect was even stronger among study participants who’d been tea fans for decades, as well as those who regularly had at least two cups a day, according to findings published in the Journal of the American Academy of Dermatology.

However, the findings do not mean it’s OK to bake in the sun as long as you have a cup of tea afterward. The researchers found no evidence that tea drinking lowered skin cancer risk in people who’d accumulated painful sunburns in the past.

Nor did the study look at the relationship between tea drinking and malignant melanoma, the least common but most deadly form of skin cancer.

Still, the findings support the theory that tea antioxidants may limit the damage UV radiation inflicts on the skin, according to the study authors, led by Dr. Judy R. Rees of Dartmouth Medical School in Lebanon, N.H.

In particular, a tea antioxidant known as EGCG has been shown to reduce burning on UV-exposed skin.

The current findings are based on interviews with 770 New Hampshire residents with basal cell carcinoma, 696 with squamous cell carcinoma, and 715 cancer-free men and women the same age.

Tea consumption was linked to a lower skin cancer risk, even with factors such as age, skin type and history of severe burns considered. However, tea drinkers who’d suffered multiple painful burns in the past did not have a lower risk of skin cancer.

It’s possible, the researchers explain, that the antioxidants in tea are enough to limit skin damage caused by moderate sun exposure, but not the “more extreme” effects of sun exposure, such as cancer-promoting damage to the DNA in skin cells.

It’s all over the news stands and TV. We can’t get enough of how the stars stay in shape. If Oprah says it good then America wants to try it. So how does Pilates fit the Hollywood profile? With tight abs and a firm butt!

And its not just Madonna and Oprah who have jumped on the Pilates bandwagon. The Pilates body is long and lean; its list of followers is vast and loyal. Stars like Sting, Paris Hilton and Gwenyth Paltrow are raving how the benefits of Pilates are keeping their bodies and minds in check. No more jumping around and lifting a stack of weights so big your face turns blue. Joe Pilates created this fail-proof system over 80 years ago, and it’s all about core! Work your abs inside and out while stretching and strengthening your body as a whole to achieve your own famous physique.
How can one hour three times per week change your body and life? As Uncle Joe would say, “I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” - Joseph Hubertus Pilates, in 1965, age 86
Men, women, old and young, in shape or out, Pilates can take your body from Boca Raton to Hollywood in about 30 sessions.
Come see us now and say you saw us on AskBonnie.com

Kymberly Byrnes Certified Instructor/Expert
Pulse Pilates Studio of Boca Raton
9184 Glades Rd Boca Raton, Fl 33434
561-883-8587 kymberly@pulsepilates.com
www.pulsepilates.com sign up for a complimentary session

Pilates (pronounced: puh-lah-teez) improves your mental and physical well-being, increases flexibility, and strengthens muscles. Pilates uses controlled movements in the form of mat exercises or equipment to tone and strengthen the body. For decades, it’s been the exercise of choice for dancers and gymnasts (and now Hollywood actors), but it was originally used to rehabilitate bedridden or immobile patients during World War I.

What Is Pilates?
Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body’s “core” or “powerhouse” (torso). People who do pilates regularly feel they have better posture, are less prone to injury, and experience better overall health.

Joseph H. Pilates, the founder of the pilates exercise method, was born in Germany.

Joseph Pilates believed that our physical and mental health are intertwined. He designed his exercise program around principles that support this philosophy, including concentration, precision, control, breathing, and flowing movements.

There are two ways to exercise in pilates. Today, most people focus on the mat exercises, which require only a floor mat and training. These exercises are designed so that your body uses its own weight as resistance. The other method of pilates uses a variety of machines to tone and strengthen the body, again using the principle of resistance.

Getting Started

The fact that pilates is hot and classes are springing up everywhere does have a downside, though: inadequate instruction. As with any form of exercise, it is possible to injure yourself if you have a health condition or don’t know exactly how to do the moves. Some gyms send their personal trainers to weekend-long courses and then claim they’re qualified to teach pilates (they’re not!), and this can lead to injury. So look for an instructor who is certified by a group that has a rigorous training program. These instructors have completed several hundred hours of training just in pilates and know the different ways to modify the exercises so new students don’t get hurt.

The pilates mat program follows a set sequence, with exercises following on from one another in a natural progression, just as Joseph Pilates designed them. Beginners start with basic exercises and build up to include additional exercises and more advanced positioning.

Keep these tips in mind so that you can get the most out of your pilates workout.

Stay focused. Pilates is designed to combine your breathing rhythm with your body movements. Qualified instructors teach ways to keep your breathing working in conjunction with the exercises. You will also be taught to concentrate on your muscles and what you are doing. The goal of pilates is to unite your mind and body, which relieves stress and anxiety.
Be comfortable. Wear comfortable clothes (as you would for yoga - shorts or tights and a T-shirt or tank top are good choices), and keep in mind that pilates is usually done without shoes. If you start feeling uncomfortable, strained, or experience pain, you should stop.
Let it flow. When you perform your exercises, avoid quick, jerky movements. Every movement should be slow, but still strong and flexible. Joseph Pilates worked with dancers and designed his movements to flow like a dance.
Don’t leave out the heart. The nice thing about pilates is you don’t have to break a sweat if you don’t want to - but you can also work the exercises quickly (bearing in mind fluidity, of course!) to get your heart rate going. Or, because pilates is primarily about strength and flexibility, pair your pilates workout with a form of aerobic exercise like swimming or brisk walking.
Most fans of pilates say they stick with the program because it’s diverse and interesting. Joseph Pilates designed his program for variety - people do fewer repetitions of a number of exercises rather than lots of repetitions of only a few. He also intended his exercises to be something people could do on their own once they’ve had proper instruction, cutting down the need to remain dependent on a trainer.

Before you begin any type of exercise program, it’s a good idea to talk to your doctor, especially if you have a health problem.

The great thing about pilates is that just about everyone - from couch potatoes to fitness buffs - can do it. Because pilates has gained lots of attention recently, there are lots of classes available. You’ll probably find that many fitness centers and YMCAs offer pilates classes, mostly in mat work.
Some pilates instructors also offer private classes that can be purchased class by class or in blocks of classes; these may combine mat work with machine work. If your health club makes pilates machines available to members, make sure there’s a qualified pilates instructor on duty to teach and supervise you during the exercises.

If your looking for a great Pilates Studio which just offers Pilates classes and privates, check out and say you found them on askbonnie.com
Pulse Pilates located in Boca Raton
9184 Glades Road
Boca Raton, FL 33434
(561) 883-8587
www.pulsepilates.com

It is important to get enough dietary fiber in our diets including both soluble and insoluble fiber. Most Americans only get about 50% of the recommended 25 grams of dietary fiber daily. Dietary fiber is best known for its ability to prevent and relieve constipation but also provides other health benefits by maintaining a healthy heart and reducing the risk of heart disease.

WHAT IS DIETARY FIBER?
Dietary Fiber is a broad term used for several materials that make up the parts of plants your body can’t digest. Fiber is classified as soluble fiber and insoluble fiber. Foods high in soluble fiber has shown to help lower blood cholesterol levels when eaten as a part of a diet low in saturated fat and cholesterol. Insoluble fiber helps aid in a normal bowel function.

Examples of Soluble Fibers: Examples of Insoluble Fibers:

Oats Whole wheat bread
Oat bran Whole grain cereals
Oatmeal Wheat bran
Beans Rye
Peas Cabbage
Barley Brussels sprouts
Rice Bran Turnips
Berries Apple skin

CAN FIBER HELP PREVENT OBESITY?

YES, fiber plays a major role in helping prevent obesity which is another risk factor for heart disease as well as helping individuals obtain a healthy body weight. Increasing your fiber intake in addition to reducing your total fat intake can benefit anyone who wants to lose weight. Foods high in fiber is often low in calories and fat and packed with vitamins, minerals, and important nutrients. Fiber rich foods tends to make you feel full sooner which will make you eat less and also keeps you feeling full longer.

TIPS TO BOOST YOUR DAILY FIBER INTAKE:

1. Aim to eat at least 2 cups of fruits and at least 2.5 cups of vegetables daily (fresh or frozen)
2. Read food labels and check the ingredient list, look for bran and whole wheat on packages.
3. Choose a bread with > 3grams of fiber/serving and whole grain cereals > 5 grams of fiber per serving
4. Select snacks that are good sources of fiber such as air-popped popcorn or low fat popcorn, raw or roasted nuts and seeds, whole wheat toasted mini pita bread, or even your favorite fiber filled cereal.
5. Always keep bags of frozen vegetables in freezer and add to soups, pasta dishes, casseroles, and omelets.
6. Use brown rice instead of white rice, switch to whole wheat pasta, whole wheat flour, whole wheat breads and whole grain crackers instead of the regular ones.
7. Choose berries more often (raspberries, blackberries, blueberries, strawberries) contain 2x the amount of fiber of most other fruits.
8. Replace your typical side dishes with high fiber beans and dried peas such as pinto, kidney, black beans & lentils.
9. Be creative, order pizza with vegetable toppings such as spinach, broccoli or green peppers.
10. As you increase your fiber intake, your body needs more water to help process the added fiber in your diet. Aim for at least 8-10 eight ounce glasses of water each day.

A FEW PERSONAL FAVORITE FIBER FINDS:

-Thomas multi-grain lite English muffins-8gms of fiber per muffin
-Roll Ups-like wraps (several flavors such as Rye, whole wheat, flaxseed)-9gms of fiber
-Kashi Brand Cereals (Kashi hot cereals, oatmeal, and cold cereals) - Kashi Vive cereal my favorite 5gms of fiber and greater
-Fiber one cereal (add to yogurt in place of granola for a fiber boost) 14gms fiber per ½ cup
-Fiber One Cereal Bars (Chocolate Chip and Oats and Peanut butter and Oats-YUM)-9gms of fiber/serving
-GNU Bars (fiber and flavor bars) - Banana walnut & cinnamon raisin are my favorites but other varieties as well.12gms of fiber per serving
-Kashi chewy or crunchy granola bars (5gms of fiber per serving)

Source: Jaime RD, CDN
Registered Dietitian, Certified Nutritionist
If you have any other questions or concerns about nutrition or want to meet or contact a Registered Dietitian go to www.nycdietitian.com