Types of yogurts abound, such as Greek, Bavarian, soy and Icelandic.

By Karen Ansel, M.S., R.D.

Yogurt has long been a convenient, tasty source of calcium and protein, and now research reveals it may also help you stay slim. A Harvard University study identified several foods linked to lower body weight and yogurt topped the list, beating out fruits, vegetables and whole grains.

Why is yogurt a natural diet food? One reason could be its live bacteria cultures. “There’s a very strong link between the type of bacteria in your gut and the tendency for obesity,” says Daniel O’Sullivan, Ph.D., a professor of food science and nutrition at the University of Minnesota in St. Paul, MN. “You can look at a person’s intestinal flora and see if the type of bacteria they harbor promotes obesity or leanness.” What’s more, traditional yogurt is rich in other compounds linked to lower body weight, such as calcium and whey protein.

These days, traditional yogurt has quite a bit of company in the diary aisle. There’s been an explosion in alternative yogurts such as Greek, Icelandic, soy, rice, sheep’s milk, goat’s milk and even coconut. Each of these delivers a probiotic boost, but they’re not all necessarily natural health foods. “Just because it’s called yogurt doesn’t automatically make it good for you,” says Bonnie Taub-Dix, M.A., R.D., author of Read It Before You Eat It (Plume, 2010). See how yogurts stack up below.

Bavarian Yogurt
The newest type on our radar, this lowfat European creation made by Ehrmann USA is richer and creamier than most standard yogurts. That makes it the perfect pick if you find Greek varieties too dense but traditional American-style too runny. Unlike Greek yogurt, which gets its thick texture and impressive protein content from copious quantities of milk, Bavarian yogurt is beefed up with thickeners such as cornstarch, carrageenan and guar gum. The end result: luxurious flavor and texture, yet less protein than Greek yogurt and half the calcium of conventional. Because it’s available only in fruit flavors, it’s perfect for snacking and smoothies but not for dips, sauces and salad dressings.

Cow’s milk yogurt
“Our modern food supply is so sterile, we don’t eat very many bacteria, especially good ones,” says Mary Ellen Sanders, Ph.D., a Dairy and Food Culture Technologies consultant based in Centennial, CO. Traditional cow’s milk yogurt is an easy way to fill the void. But while many brands boast multiple strains of probiotics such as L. bulgaricus, S. thermophilus, L. acidophilus, Bifidus and L. casei, the number of probiotic strains isn’t nearly as important as the total number of live bacteria in each container. To make sure you’re getting the optimal amount of beneficial bugs in any yogurt — traditional or alternative — look for the “Live & Active Cultures” seal of the National Yogurt Association, which guarantees a minimum of 1 million live bacteria per gram.

Soy yogurt
Soy yogurt is a smart alternative for vegans, the lactose intolerant or those who just don’t do dairy. Like cow’s milk yogurt, it provides a healthy dose of complete protein, but it may not contain as much calcium. Compare nutrition labels to find a brand that’s been fortified with at least 25 percent of the daily value for calcium.

Greek and Icelandic yogurt
Greek and Icelandic yogurts are so rich and creamy it’s hard to believe they’re good for you. Both are made by straining yogurt to remove excess liquid, producing a thick, velvety creation. While Icelandic yogurt — or skyr — is always made with nonfat milk, Greek yogurt may or may not be fat-free and is also slightly thicker.  (Be mindful that the difference between nonfat and classic Greek yogurt can be 20 grams of fat.) Producing either one requires three times the amount of milk needed to make traditional yogurt, so they’re packed with protein. Some calcium, however, is strained away during processing. Greek yogurt is now even being used for frozen treats!

Rice yogurt
Made with brown rice, this yogurt dishes up plenty of whole grains. In fact, one container has as much fiber as a slice of whole-wheat bread. Just keep in mind that it can be higher in carbs and calories — and substantially lower in protein —than traditional yogurt. Like soy yogurt, it may not contain calcium unless it’s been fortified.

Sheep’s and goat’s milk yogurt
These yogurts deliver a more complex, tangy flavor than traditional yogurt, and provide loads of protein and calcium. Since sheep’s and goat’s milk yogurt are usually full-fat, they’re substantially higher in total and saturated fat than most cow’s milk yogurts, which are often made from reduced- or nonfat milk. “One container of goat’s milk yogurt can have as much fat as four pats of butter,” says Taub-Dix. “If you really love these rich yogurts, make them a ‘sometimes’ food to have instead of a bowl of ice cream.”

Coconut milk yogurt
Coconut is sprouting up everywhere lately, and yogurt is no exception. While coconut milk yogurt is lower in carbs than traditional sweetened yogurt, it’s higher in fat and saturated fat and has practically zero protein. Like sheep’s and goat’s milk yogurt, save this for an occasional treat.

Illustration credit: Gilbert Ford

Consumer complaints are common, but there are certain techniques and tools you can use to have your problem solved.

By Josie Rubio

Consumer complaints are more numerous these days. Why? “Customer service has become less capable of dealing with people’s problems, by and large,” says Ron Burley, author of Unscrewed: The Consumer’s Guide to Getting What You Paid For (Ten Speed Press, 2006). “But the Internet and other technologies have allowed consumers to have a greater voice and become more proactive in voicing their complaints.”

Here’s how to get the vindication you seek.

1. Leverage the power you have as a paying customer.

Burley says, “Most of us feel powerless, but we actually are in that moment powerful.” Poor customer service costs enterprises $83 billion a year and 71 percent of consumers have at some point blackballed a business for bad service. Whether you’re dealing with a small brick-and-mortar store or a giant corporation, no one wants to lose money.

Don’t say you’ll never do business with the company again. “If you say, ‘I’ll never shop with you again,’ what incentive do they have to make you happy?” says attorney Janet Rubel, author of 101+ Complaint Letters That Get Results (Sphinx Publishing, 2006). Instead, emphasize that you’re a loyal customer. Adds Burley, “You need to tell them: ‘I chose your company, because I believed in you. I still want to believe in you, but you’ve got to take care of me.’ That’s the message that works.”

2. Don’t go public with your complaint too early.

“Don’t go to the Internet first, because then you’ve already done some damage,” Burley says. There is less incentive for a company to resolve an issue with a customer who’s already posted negative comments on sites such as Amazon.com or Yelp. Instead, calmly let the company know that if the problem is not resolved, you are willing to share your story.

3. Don’t yell, make threats, or get personal.

“You lose all your leverage when you yell,” Burley says. “It allows you to be dismissed as a crazy person.” If you absolutely have to, write the letter full of expletives, but don’t send it, says Rubel. Then write a short, businesslike letter to send, stating the problem matter-of-factly and how you would like it resolved.

Do you want a refund, a replacement, a repair, an extended warranty or simply an apology? Identify those elements in the first two paragraphs. The third paragraph is a simple, “Thank you for your help, I look forward to hearing from you, and enclosed are supporting documents.” Rubel says, “Be polite. You catch more flies with honey than vinegar, as my grandmother would say.”

4. Be persistent.

Dealing with automated phone systems and anonymous email can make you feel like the protagonist of a Kafka novel. “You have to be aggressive about pursuing your rights and remember the company strategy is often to exhaust you, frustrate you and make you give up,” Rubel says.

A typical customer-service issue shouldn’t take longer than a week to resolve. “Sometimes the [company’s] strategy is to let the clock run out,” Rubel says. In the case of something urgent, like a health matter, she says, “Keep going up the chain of command, because you don’t have the luxury of time.” If customer service cannot fix your problem, Burley recommends calling the sales number to speak to an employee who’s more invested in the happiness of the company’s customers.

Another technique calls for buying a few shares of stock, thus entitling you to attend the annual corporate meeting and tell your story. “Now you can call investor relations and say I don’t think we should be treating our customers this way,” Burley says.

Rubel says faxing a letter or sending to an executive response team, which most large companies have, also can be effective. It’s also OK to send an email, though she recommends following up with a phone call, since messages may be filtered out as spam. She adds, “If you can get hold of the right team, you have a pretty good chance of getting things resolved. Or at least getting an answer quickly.”

Photo credit: Robyn Neild

Relationship expert Kathryn Alice shares her advice for dating over 40.

By Victoria Clayton

With Valentine’s Day around the corner, we decided to ask Los Angeles-based relationship pro Kathryn Alice, author of Love Will Find You (Da Capo, 2007), for some insight into dating for grownups.

VIV: OK, let’s jump right in. Why does it seem difficult to meet suitable partners now that we’re 40-plus?
Kathryn Alice: You’re no longer thrown together with a huge pool of single people without obligations and baggage like you probably were in high school, college or young adulthood. Dating as a younger person always seems easier, yet the truth is, it isn’t terribly effective. Very few people meet their life partners in high school or college. I think dating after 40 can be easier … you know more about yourself and what works for you.

VIV: You give workshops and seminars all over the world about love and dating. What do your clients tell you about online dating, matchmaking and speed dating?
KA: Most people tell me that none of it works really well. In fact, I call these methods the slow route to meeting someone suitable.

VIV: Speed dating is slow?
KA: Well, yes. Whether it’s speed dating, online dating or matchmaking, the trouble is there’s no context for your relationship and no emotional bond. It’s much faster to meet someone through an activity you enjoy or at a class. Online dating can be particularly time-consuming because it takes a lot to weed out candidates. Sometimes, too, people get the wrong types responding to their profile or they get very little response and take it as a sign that they’re not loveable. I always advise introverts in particular to stay away from online dating. It’s very extroverted. If you’re an introvert, a matchmaker will be better because they do most of the weeding out.

VIV: Yet the title of your book is Love Will Find You. Does this mean that looking for love – even in the right places – is wrong?
KA: Sort of. Actually, the most value I see in dating services is that once people try all of them, they get really discouraged and give up. That’s often when they meet the right person.

VIV: Really? So maybe it would be more cost- and time-efficient to just start by giving up?
KA: Yes! But I should explain. Often people put far too much emphasis on meeting a suitable partner. They become obsessed with going out with people they meet online. When I speak with people who feel they’ve met their soul mate, most tell me that they never predicted they’d meet him where they did. The person just showed up. They found love right in front of them, so to speak. In general, if the energy is right and you seem open and look interesting, you’ll attract somebody who is right for you. Those other methods work sometimes too, but I still believe the majority of people discover love when they aren’t looking for it. Love is organic. You can’t plan your love life the way you map out your career. It just doesn’t work that way.

VIV: In a certain light, that’s a bit depressing. What about a really proactive person? Isn’t there anything she can do?
KA: If you really need to feel as if you’re doing something, get busy with friends. You should go to events, take a class or join some kind of group. But it has to be something that truly interests you. When you relax and have fun and you’re thrown together for a period of time, there’s more chance for emotional bonding.

VIV: We like to make lists. Is a list of all the traits our prospective mate should have as worthless as a dating service?
KA: I love lists! In fact, I always have my clients make a list of their ideal traits. I even tell them to ask for what’s on their list or something better. Without a mental or physical list of what works for you and what you’re really looking for, I really worry that women aim too low. Some very incredible women will just date any warm body. That’s certainly not good enough. OK, but here’s the twist: make your list and then put it away. Don’t take it too seriously. Don’t allow your list to make you so judgmental that you’re not giving anyone a chance. Like if you have on your list that you want someone without much chest hair and yet you meet a great guy with a hairy chest, don’t rule him out.

VIV: Any other advice, besides being open minded about body hair?
KA: Too often when someone is attracted to another person, they tend to avoid that person. It’s the one guy in the room they don’t talk to and they don’t make eye contact with. This isn’t what I mean when I say give up on finding somebody. If you feel attracted to someone or you find someone interesting, at least smile and make eye contact. This will definitely increase the odds that you’ll meet more potential partners.

Now, your turn to answer questions: What are your favorite places to meet potential matches?  Do you ever date people you meet at the gym, a bar or work — or do you avoid these dating pools like the plague?

Photo credit: Courtesy Kathryn Alice

Pet travel can be expensive (and even dangerous for some breeds), but a variety of options and services are available.

By Ella Brooks

Luggage fees and barefoot security checks are a pain, but what if you had to deal with blistering heat and Arctic cold, poor oxygen supply and rough handling? That’s the unfortunate reality for many pets who travel by airplane.

Air travel can be dangerous — even lethal — for animals. Here’s our advice on arranging a safe, stress-free trip (or staycation) for you and your best friend. Do Fido a favor and consider one of these cargo-stowage alternatives.

Option No. 1: Book Your Pet In-Cabin

The Ins and Outs Using Quaker Pet Group’s Guaranteed on Board program (formerly Sherpa Pet Group), it’s easier to navigate carry-on restrictions and regulations with the eight airlines they work with. Fill out the form at flygob.com and buy one of 48 approved carriers (from $45). And don’t forget to make a reservation; airlines only allow a certain number of animals per cabin area (Continental’s limit is four while Delta accepts up to eight, for example). Airlines’ fees for in-cabin pets range from $69–$125 each way.

Is It Safe? For most pets, the greatest danger is fear and anxiety in a strange situation. But don’t rely on sedatives: “Sedatives make pets unable to regulate temperature, blood pressure, heart and respiratory rates,” says veterinarian Louise Murray, D.V.M., DACVIM, vice president of Bergh Memorial Animal Hospital of the ASPCA in New York City. Instead, teach your animal his crate is a safe zone. “Give the animal a chew stick or food puzzle toy inside the crate,” says behavioral biologist Karen Pryor, author of Reaching the Animal Mind (Scribner, 2009).

Who It’s Best For All pets should be checked by a vet before air travel, Murray says. Cats and dogs over 8 weeks old and under 20 pounds (including carrier) are the best suited to flying. Pets who are geriatric (over 7 years old for small dogs), or have heart or respiratory conditions (this includes brachycephalic, or short-nosed animals, such as boxers, bulldogs, Pekingese and Persian cats) are most at risk, and a discussion should be had with the vet to see if those animals can withstand air travel, says Murray.

Option No. 2: Use Pet-Specific Transportation

The Ins and Outs On Pet Airways, any breed up to 120 pounds, from Shih Tzu to Great Dane, gets a kennel in the fully pressurized cabin. Drop off your dog or cat at an airport Pet Lounge, then pick him or her up at your destination. One-way flights range from $59–$1,031 (price of carrier included), with pricing based on distance, size of animal and time of year. Cities served are currently limited to: Atlanta; Baltimore/Washington, DC; Chicago; Denver; Fort Lauderdale, FL; Los Angeles; New York City (from Farmingdale, NY); Omaha, NE; and Phoenix.

Or ask your vet and friends to recommend a professional pet transporter. Make sure the organization is certified by the Independent Pet and Animal Transportation Association International (IPATA). With Longmont, CO-based Life Unleashed Pet Movers’ Private Pet Chauffeur service, rates start at $895, and your pet rides in a private SUV and gets frequent walks. Life Unleashed also offers a Pet Bus and domestic and international relocation services for pets.

Is It Safe? Vets prefer that you travel with your pet, but specialized transport services are good alternatives if that’s impossible. Keep in mind that most pet transporters ship via cargo, so ask for ground travel. “No matter how organized the company, they can’t control the airline,” says Murray. “If your dog is being driven, they’re not just a piece of cargo.” Familiarize your dog with car rides beforehand and give him extra-special treats along the way (tiny pieces of boiled chicken, Pryor suggests, instead of kibble treats).

Who It’s Best For The same precautions apply as for flying (heart and respiratory problems should be checked), but larger dogs (those who would travel by Pet Airways or car) are considered geriatric as early as age 5.

Option No. 3: Board at a Local Kennel

The Ins and Outs Ask your vet and vet receptionist if boarding is available at the office, or if they can recommend a good kennel. Then visit and trust your instincts. “Most pet owners who’ve had a bad experience get a feeling that something is wrong beforehand but tell themselves they’re being silly,” says Kay Key, founder of boardingkennels.org, a website that lists 1,600 kennels in North America, the U.K. and Ireland, complete with reviews and descriptions. “Trust your instincts and walk away if you feel something is amiss,” she adds.

Is It Safe? Yes, as long as you seek out exceptional digs. Look for a kennel (or “dog spa” or “resort”) that’s clean and relatively quiet — constant barking means pets are stressed and employees don’t know how to soothe them, Pryor says. Also, the staff should be willing to give you a full tour and feed your dog what and when he’s accustomed. “Dogs are prone to gastrointestinal upset due to diet changes,” Murray says. Worried about leaving your pet? Pryor suggests baby steps: Find a kennel that offers doggie day care and try it a few times — just for an hour or two at first — then board your pet overnight.

Who It’s Best For A staycation is a good bet for any pet, but it’s especially smart for those who are older or have health problems (in that case, board at a vet’s office so they can be closely monitored). Just think twice about boarding a cat: “The stress of being out of their usual environment can make them sick,” Murray says. “Upper-respiratory viruses, urinary obstructions or even liver disease can develop, so ask a friend or cat-sitter to check on and feed your cat daily.” A kennel or housesitter is better for companionship-craving creatures like dogs.

Experts advise not watching the clock when you're trying to fall asleep.

By Jillia Fongheiser

A good night’s sleep plays an important role in immunity, memory, mood and even weight maintenance. But what happens when you simply can’t sleep? Insomnia is a nightmare for about 10 percent of the U.S. population — 30 million people. An additional 30 percent of the population reports sleep disturbances.

Do you have insomnia?
If you have difficulty falling asleep or staying asleep and often lie in bed trying to stop your mind from dwelling on what happened the previous day, then you most likely have insomnia.

Acute insomnia is short-lived and is characterized by identifiable stressors such as a change in relationship, the loss of a loved one and occupational stress. This form of insomnia typically lasts about a week and disappears once the stressor is gone or you’ve adapted to the situation.

Chronic insomnia is characterized by difficulty falling asleep or staying asleep for at least one month. During the day, this can result in inability to focus on work, driving impairment and becoming agitated or frustrated easily. Persistent insomnia often occurs with depression and anxiety disorders, possible evidence that there is a link between sleep and regulation of emotions.

While the physical causes of insomnia are unclear, signs point to the chemical cortisol, which is related to stress response. A study published in The Journal of Clinical Endocrinology & Metabolism showed that insomniacs have significantly higher levels of cortisol than people without sleep issues, especially during the onset of sleep and the early morning.

Treating Insomnia
Two types of medication are used to treat chronic insomnia. The first are drugs that activate GABA receptors. GABA is the primary neurotransmitter that slows activity in the brain to allow for relaxation and sleep. While doctors previously prescribed benzodiazepines (such as Valium) for this purpose, they now opt for non-benzodiazepine drugs (i.e. Ambien, Sonata) for decreased memory disturbances and hangover-like side effects.

The U.S. Food and Drug Administration just approved Intermezzo, which can be taken by insomniacs who wake in the middle of the night. The label specifies that the drug should be taken only when people have at least four hours of sleep time remaining and when it’s possible to wait an hour before driving.

Both benzodiazepines and non-benzodiazepines reduce non-REM slow-wave sleep associated with solidifying memories, which results in an unfortunate side effect: amnesia. In fact, a much-publicized side effect of the latter drug type is engaging in activities such as driving or eating and having no recollection of doing so the next day.

The second drug option is melatonin-receptor-activating drugs which affect the body’s circadian rhythm and initiate the onset of “night,” signaling the brain to slow for sleep. Ramelteon (prescribed as Rozerem) is the newest melatonin-mimicking drug.

Those with long-term insomnia may also seek psychological and behavioral treatments, including relaxation-based interventions, such as meditation, muscle relaxation and imagery; cognitive behavioral therapy, which aims to change thinking patterns, and sleep restriction, meaning that the patient is exhausted to the point he or she can’t help falling asleep, thus establishing new patterns. There’s also sleep education to create good sleeping habits.

Getting Your Z’s
Before resorting to medication, you might want to try these tips to improve your chances of getting a good night’s sleep.

1) Make sure you are in a cool room and a comfortable bed.

2) Stop watching the clock. This only produces more anxiety as the minutes tick by.

3) If you can’t fall asleep after 30 minutes, get up and do a light activity, such as journaling or reading.

4) Have a curfew for your electronics. Put the computer and smartphone away. (If the phone is your alarm clock, let it rest until morning.)

5) This is easier said than done, but do not use the time before bed to think about events that happened during the day.

6) Set a bedtime. One of the most important ways to minimize sleep disturbance is to go to bed and wake up at the same time every day.

Photo credit: Yin Yang

Getting a good night's sleep may be more important to your psychological and physical well-being than you think.

By Jillia Fongheiser

Too often, a little shut-eye is sacrificed here and there to accommodate our busy lifestyles. But can missing out on sleep really take a toll on immunity, learning ability, mood — and even looks? Read on for answers to your most important sleep questions.

Can sleep loss make you sick?

YES. Adequate sleeps bolsters your immune system, making it easier for your body to fight off illness and infection. Several studies have shown sleep deprivation decreases antibody response when the body is exposed to illness.

In fact, a study from the University of California, San Diego showed that just one night of inadequate sleep reduced immune function by 72 percent. However, after only one night of recovery sleep, immunity was back to normal.

Is pulling an all-nighter really a bad idea?

YES. Declarative memories, aka facts, are best remembered when someone gets deep slow-wave sleep during the night. Sleep is made up one stage of REM (rapid eye movement) and four stages of non-REM sleep; of these, the deeper stages are characterized as slow-wave sleep. Memories are consolidated during this period as the brain reprocesses and reactivates recently learned facts.

In an experiment conducted at Harvard Medical School, participants learned a visual task, and were subsequently tested on what they learned the four following days. One group of participants was sleep-deprived on the first night after learning the task, but received adequate sleep on subsequent nights. Those who got a full night’s sleep after learning the task improved their performances each day, but the sleep-deprived group never performed as well — suggesting a lack of sleep in the first 24 hours after learning something severely reduces the chance of forming necessary memories.

Staying up all night isn’t just a bad way to prepare for a big presentation or meet a deadline, either — it could be deadly. A study published in Nature showed that automotive driving performance starts to degrade after about 16 hours of continuous wakefulness; by 22 hours of wakefulness, driving skills are impaired as much as if you had a blood-alcohol level of .08, which is considered legally drunk in the United States.

Can sleep loss cause diabetic symptoms?

POSSIBLY. The body’s response to sleep loss can mimic insulin resistance. A precursor to diabetes, this condition is marked by the body’s inability to recognize the hormone insulin properly and to use glucose efficiently. A University of Chicago study showed that after five consecutive nights of four hours of sleep, previously healthy adults’ glucose tolerance was decreased by more than 40 percent, putting them in a pre-diabetic state. Some even argue that sleep is as important as diet to controlling blood-sugar levels and fending off diabetes.

Can sleep loss cause weight gain?

YES. Another University of Chicago study found that after getting only four hours of sleep for two nights in a row, participants had an 18 percent reduction in the hormone leptin, which controls satiety, the signal to the brain to stop eating. In addition, ghrelin, the hormone that triggers hunger, increased by 28 percent, and appetite for carbohydrates increased by 30 percent.

If you still aren’t convinced, the Nurses’ Health Study — a longitudinal study that followed 70,000 women for 16 years — found that women who slept five hours or less per night had significantly increased body weight compared to those who slept seven to eight hours.

Is crankiness due to sleep deprivation just a myth?

NO. Even minor annoyances seem magnified after a sleepless night, and the reason is more than just sleepiness. After a day with little sleep, we remember significantly more negative than positive events from the previous hours and we are more likely to respond to negative aspects during our day. Researchers believe that lack of sleep somehow affects the connection between the prefrontal lobe of our brain (where reasoning occurs) and the amygdala (the part of our brain key in generating emotions), resulting in an overactive, emotionally reactive brain.

Is there any truth to the need for “beauty sleep?”

YES. In a Swedish study, researchers took photos of participants after eight hours of sleep and again after an average of five hours’ sleep. The photos were then rated by another group, who ranked the sleep-deprived people in the images as less healthy and less attractive than the photos depicting the same people well-rested.

Photo credit: Dmitriy Shironosov

Medication — along with proper diet and exercise — can slow the progress of diabetes.

By Winnie Yu

About 25.8 million people in the United States — 8.3 percent of the population — have diabetes, and of these, 7 million are undiagnosed. Following are four facts you should know about this metabolic disease.

Nearly 27 percent of people over the age of 65 have diabetes.
Getting older raises your risk of diabetes, as does family history of the disease, being overweight or obese and belonging to certain ethnic groups, namely African-American, Hispanic and Native American.

While you can’t do much about aging or ethnicity, you can slow the onset or prevent diabetes by losing 5–7 percent of your body weight if you’re overweight; exercising 30 minutes five days a week; and cutting back on unhealthy foods. To gauge your personal risk, check out this calculator.

Nutrition recommendations for people with diabetes are based on those for the general public.
“People think if you develop diabetes, you have to [go] on a horrible diet, but that’s just not true,” says Ann Albright, Ph.D., R.D., director of the Centers for Disease Control and Prevention’s Division of Diabetes Translation. People with diabetes simply need to eat a healthful diet rich in fruits and vegetables, lean protein, whole grains and lowfat dairy products — and to practice moderation. The trick is to balance the amount you consume and the timing so your blood-sugar levels don’t become elevated.

The right lifestyle strategies can overcome a strong family history of diabetes.
Those with a genetic predisposition to diabetes need to put in extra effort to exercise daily and eat healthy foods, says Francine R. Kaufman, M.D., director and former head of the Center for Endocrinology, Diabetes and Metabolism at Children’s Hospital Los Angeles. “They need to be extra vigilant about any weight they gain and change their habits to improve their weight.”

The progress of type II diabetes can be slowed with diet, exercise and medication.
“Type II diabetes is a progressive disease,” says Albright, “so it is important to do everything you can — adopt healthy eating [habits], get regular moderate activity, take medications as prescribed and learn coping skills — to slow down the progression of this serious disease.”

Drastic consequences of diabetes include heart disease, stroke and kidney failure. Those with the disease also are more likely to suffer from foot pain and numbness, blindness and gum disease, so proper blood-glucose management is key.

To learn more about diabetes, go to diabetes.org.

Illustration: Dung Hoang

There's an ongoing debate about the benefits of stretching, but if you want to stretch, you need to do it properly.

by Stacey Colino

Stretching is an important part of your fitness program, but don’t expect it to alleviate pain. A review of 10 published studies concluded that stretching — before or after a workout — won’t prevent muscle soreness.

But stretching does have other benefits. For one thing, it simply feels good. It also can enhance range of motion and preserve flexibility, says Richard Cotton, M.A., national certification director for the American College of Sports Medicine in Indianapolis. But there are wrong and right ways to tax your muscles.

Here are three tips for stretching properly:

1. Ease Into a Stretch Gently
“Don’t bounce into a stretch because it could lead to a muscle pull or tear,” says Cotton. Instead, stretch to the point of comfortable tension and hold the stretch for 20-30 seconds.

2. Don’t Stretch Cold
“If muscles are cold, they’re tighter and stiffer, and stretching increases the risk of microtears and soreness,” Cotton explains. If you want to stretch during your workout, warm up with a gentle aerobic activity (such as walking briskly) for five to 10 minutes before you do.

3. Stretch After Your Workout
Make gentle stretches part of your cool-down routine to help your muscles retain their exercise-induced greater range of motion.

For the latest on the ongoing stretching debate and to see specific stretches demonstrated, check out “Flex Ed” in the latest issue of VIVMag!

Photo credit: Kristian Sekulic/iStockphoto

"Food Journeys of a Lifetime" explores culinary excursions worldwide. Here, a private dining pavilion suspended over the Indian Ocean at Le Saint Géran Hotel in Mauritius.

By Josie Rubio

Whether you’re a globetrotter or simply an armchair traveler, these books will guide you through historical, gastronomical and literary journeys to fascinating places. Three owners of travel bookstores name a few of their all-time favorite reads for vacation inspiration and more.

Best for Inspiration
Earthbound: A Rough Guide to the World in Pictures (Rough Guides, 2009)

THE PREMISE Culled from the Rough Guides’ image library, this collection of more than 250 photographs includes breathtaking views of Greece’s Shipwreck Bay and Costa Rica’s Irazú Volcano National Park, as well as awe-inspiring shots of architecture and people from around the globe. Each entry comes with longitude/latitude coordinates so you can look up the exact photo locale on Google Maps.

INSIDER’S TAKE “This beautiful book is simply packed with photos from around the globe, all of them stunning and guaranteed to make you want to buy a plane ticket now. Though many books can claim that, Earthbound stands out because of the short essays from local writers and correspondents that capture the essence of each place.” — Susan Hickman, co-owner of Distant Lands — A Traveler’s Bookstore & Outfitter, Pasadena, CA

Best for Unique Experiences
World Heritage Sites: A Complete Guide to 878 UNESCO World Heritage Sites (Firefly Books, 2010) Foreword by UNESCO Director-General Koïchiro Matsuura

THE PREMISE The half-century-old World Heritage project of the United Nations Educational, Scientific and Cultural Organization spans 148 countries and recognizes 890 special sites — from well-known landmarks such as the Acropolis to lesser-known gems such as the Amphitheatre of El Jem in Tunisia. This volume contains photos and information on each unique location.

INSIDER’S TAKE “This was a sleeper bestseller at the Globe Corner, which certainly caught our book buyer (me) by surprise. The first week the book arrived, two customers got in an argument over who was going to get to buy the last copy! This is a terrific resource for any traveler to have at hand as they plan their next trip.” — Pat Carrier, owner of The Globe Corner Bookstores in Cambridge, MA

Best for Gourmands
Food Journeys of a Lifetime: 500 Places to Eat Around the Globe (National Geographic, 2009)

THE PREMISE National Geographic transports foodies to markets, fishing villages and festivals, as well as five-star restaurants and street carts, with savvy tips and stunning photographs. Mouthwatering top-10 lists include the best places to catch your supper or find culinary surprises and national dishes, including Hungarian goulash and American hamburgers.

INSIDER’S TAKE “For the last couple of years, the travel/food combination has been an explosive trend, with travelers going to great lengths to explore, sample, and appreciate the cuisines of their destinations. As a reference and temptation, Food Journeys of a Lifetime from National Geographic is a stunner. Filled with gorgeous photos of markets, restaurants, typical dishes and more, it may inspire you to plan your next trip entirely around a cuisine, or just help you include the local nosh in your itinerary.” — Susan Hickman, co-owner of Distant Lands — A Traveler’s Bookstore & Outfitter in Pasadena, CA

Best for Trendspotters
Paris Made by Hand: 50 Shops Where Decorators & Stylists Source the Chic & Unique by Pia Jane Bijkerk (Little Bookroom, 2009)

THE PREMISE Acclaimed stylist, photographer and author Bijkerk creates a guide to Parisian shops selling clothing, jewelry, handbags and home objects that are either hand-fashioned or have been reworked into unique pieces.

INSIDER’S TAKE “This latest entry into the ‘shopping in Paris’ category focuses on a trend among the young designers and decorators of Paris: an embracing of an aesthetic called fait main, literally, ‘handmade.’ Stylist Pia Jane Bijkerk has discovered more than 50 places — organized into walks — that embody this style. Some are shops owned by professional chineurs, people who hunt out objects sought by interior decorators, architects and stylists; other places aren’t really shops but primarily studios, where, if you stop by, you can purchase something directly from the artist.” — Pat Carrier, owner of The Globe Corner Bookstores in Cambridge, MA

Best for Bibliophiles
A Writer’s Britain by Margaret Drabble (Thames & Hudson, 2009)

THE PREMISE In this anthology, British novelist Margaret Drabble examines how locale and landscape have influenced literary lions from William Wordsworth to Thomas Hardy.

INSIDER’S TAKE “Everyone who reads books in English knows Britain quite well, even if they’ve never been there. That, of course, is because so much of the literature we read in school — and maybe for pleasure — are imbued with the landscape, history and culture of the writers’ particular corners of Britain. Drabble is an excellent and thoughtful guide to those landscapes (and cityscapes, as well) that have shaped and now evoke so many of the country’s literary classics.” — Susan Hickman, co-owner of Distant Lands — A Traveler’s Bookstore & Outfitter in Pasadena, CA

Best for History Buffs
Baedeker Guides (Leipzig Karl Baedeker, 1837–1960s)

THE PREMISE Karl Baedeker opened a bookshop in Germany in 1827 and started publishing his own guidebooks in 1837. By 1914, the guides — available in German, English and French — covered Europe and North America, as well as North Africa, the Mediterranean and Beijing (in the Russia guide). In fact, the term “Baedeker” often was used instead of “travel guide.” A World War II air raid destroyed Baedeker’s headquarters in 1943, and after a revival spanning several decades, Baedeker eventually was absorbed into other publishing companies.

INSIDER’S TAKE “Baedeker guides were the prototype for the modern travel guide and made it much easier for people to travel on their own. T.E. Lawrence — Lawrence of Arabia — was quoted as saying the two greatest writers in the English language were William Shakespeare and Karl Baedeker.” — Arnold Greenberg, owner of Complete Traveller Antiquarian Bookstore in New York City

Photo credit: National Geographic

Survivor Eloise Caggiano, program director of Avon Walk for Breast Cancer, was told initially that the lump in her breast was nothing to worry about.

By Nicole Gregory

The Avon Walk for Breast Cancer events take place in nine cities around the United States and raise millions of dollars a year for cancer research and support for women who are diagnosed with disease. (One participant, Deb Wills, of Frederick, MD, has personally raised $300,000 over the last decade and is profiled in the current issue of VIVMag — to read the story, click here.)

The events raise money for breast-cancer programs in the areas in which they are held. Upcoming walks in October will take place in New York City Oct. 15-16, and Charlotte, NC, Oct. 22-23.

Want to participate? Each walk is 39 miles over two days, but no one is forced to finish the course. If you do want to go the distance, Eloise Caggiano, program director for the Avon Walk for Breast Cancer and six-year breast-cancer survivor, recommends you invest some time beforehand get in distance-walking shape — and prepare yourself for a moving, uplifting experience. Here she shares her personal story:

VIV: How old were you when you were first diagnosed?

ELOISE CAGGIANO: I was 33 years old. I was single, living in New York City and leading an active, fairly healthy lifestyle. I had no family history of the disease, so the diagnosis was an incredible shock. Hearing the words, “You have breast cancer” is truly life-changing, in so many ways.

VIV: Did you have any risk factors?

EC: I did not have any risk factors, which just added to the shock of the diagnosis. There was no family history, I was not overweight, I was always exercising — I had even run two marathons! The one thing I did have was a lump. I found it myself and showed it to my gynecologist. She dismissed it as nothing to worry about but told me to get a sonogram so she could tell if it was filled with fluid, in which case she could simply drain it and it would go away. When I called for a sonogram appointment I learned that I needed my doctor to schedule the appointment for me if I wanted it to happen soon, otherwise the earliest appointment they could offer was not for six months! I left three messages for my doctor, but she never made the appointment for me, so I took the one that was six months down the road. I had the sonogram, as well as a needle biopsy and a mammogram that same day — just to be sure — which resulted in more people telling me that it was nothing to worry about.

But over the six months I had waited, the lump had gotten bigger so it was recommended that I get the lump removed, which was fine with me because I wanted it out! I had never had surgery before so I was nervous, but the lumpectomy went smoothly and I recovered in a few days. It wasn’t until a week or so later when the pathology report came back that everything changed. I’ll never forget being in the doctor’s office and hearing her say, “We thought it was nothing, but you have breast cancer.”

VIV: What did your course of treatment include?

EC: I had a total of five surgeries: two lumpectomies, a mastectomy, and two reconstructive surgeries, plus a sentinel node biopsy where they remove a bunch of lymph nodes to determine if the cancer had spread— thankfully it hadn’t! I also had four months of aggressive chemotherapy. Thankfully, I tolerated the chemo better than I expected —  I had visions of spending a lot of time on my bathroom floor. But it was still no walk in the park.

The side effects from the drugs seemed endless, and were truly exhausting, painful, inconvenient and sometimes just downright weird. But I was so lucky to have great health insurance and access to amazing doctors. Not everyone is so fortunate and that is why I am so proud to be part of the Avon Walk for Breast Cancer because a good portion of the money raised helps people get the breast cancer care they need, regardless of their ability to pay for it.

VIV: How many walks have you participated in?

EC: Since I joined the Avon Foundation in 2008, I have been to every Avon Walk for Breast Cancer event except one! So that means I’ve been to 32 Avon Walks so far. By the end of 2011, it will be 35 walks!

VIV: What do you enjoy most about the walks?

EC: There are so many things I love about being at the Avon Walk events. First and foremost, it’s all about the people — there is an incredible sense of community and camaraderie among these people who come from all walks of life, from all over the country and are anywhere from 16-85 years old. They might not have much in common in their everyday lives, but for one weekend they are all part of something special. They are all making a difference together, inspiring each other, supporting each other, and definitely having fun together!

As a breast cancer survivor, it is so meaningful for me to meet other survivors, especially those who are 10-, 15- or 25-year survivors! It is so inspiring to meet them and they give me so much hope. And to think that as a six-year survivor myself, I might give some hope and comfort to someone who is newly diagnosed, or a 1- or 2- year survivor — well, that just makes it all worthwhile.

It is also particularly rewarding to meet people who have directly benefited from the programs we fund. I’ve met women who were diagnosed early (and now call themselves survivors!) because they were able to get a mammogram at one of our beneficiary organizations even though they didn’t have health insurance. It’s quite remarkable!

VIV: Should first-timers train for the walk, and if so, can you offer some tips?

EC: Anyone walking in an Avon Walk for Breast Cancer should definitely do some training! Trust me, you’ll be glad you did. Even our faithful Avon Walk Alumni who have done our walks many times in the past will train before each event.

You might think, “Oh, it’s just walking!” but if you are planning to walk the entire 39.3 mile route, that is a lot of time on your feet. We have training programs you can follow on our website and we conduct training walks leading up to each event (the training walks are also a great way to meet fellow walkers). If you are concerned that you can’t walk that far, don’t worry! The Avon Walk is not a competition and you do not have to walk every single mile; you can walk the distance that is comfortable for you. We provide lots of support along the way, including rest stops and buses for those who are not walking the full distance.