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Thursday, July 14, 2011

Salt: How Bad Is It, Really?

Much like cell phones and eggs, salt is one of those things that studies say is bad for you one day, but O.K. the next.

Just last year, an article in the New England Journal of Medicine estimated (using previous studies' numbers) that the U.S. could prevent 44,000 deaths annually if Americans reduced their salt intake by 3 grams per day.

Then, early this month, a review of seven real-life interventions to reduce salt consumption found nothing of the sort. The review, from the Cochrane Collaboration, found only ambiguity, with no evidence to suggest that salt reduction did the trial participants any good or any harm.

"It's Time to End the War on Salt," a headline in Scientific American proclaimed last week. "For every study that suggests that salt is unhealthy, another does not," the article said. As if to prove that point, a new paper this week in the journal Archives of Internal Medicine now argues, again, that too much salt is bad.

The latest study used national U.S. survey data linked to mortality files to show that the more salt people ate, the higher their death rates from all causes combined. The study looked further at salt intake in relation to potassium intake, and found that the lower people's potassium and the higher their sodium, the more likely they were to develop heart disease or die of a heart-related cause.

So just how bad is salt for us exactly — and why is there so much disagreement on the issue?
Much like cell phones and eggs, salt is one of those things that studies say is bad for you one day, but O.K. the next.

Just last year, an article in the New England Journal of Medicine estimated (using previous studies' numbers) that the U.S. could prevent 44,000 deaths annually if Americans reduced their salt intake by 3 grams per day.

Then, early this month, a review of seven real-life interventions to reduce salt consumption found nothing of the sort. The review, from the Cochrane Collaboration, found only ambiguity, with no evidence to suggest that salt reduction did the trial participants any good or any harm.

"It's Time to End the War on Salt," a headline in Scientific American proclaimed last week. "For every study that suggests that salt is unhealthy, another does not," the article said. As if to prove that point, a new paper this week in the journal Archives of Internal Medicine now argues, again, that too much salt is bad.

The latest study used national U.S. survey data linked to mortality files to show that the more salt people ate, the higher their death rates from all causes combined. The study looked further at salt intake in relation to potassium intake, and found that the lower people's potassium and the higher their sodium, the more likely they were to develop heart disease or die of a heart-related cause.

So just how bad is salt for us exactly — and why is there so much disagreement on the issue?
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Wednesday, July 13, 2011

Scientists Discover That Antimicrobial Wipes and Soaps May Be Making You (and Society) Sick

 Jul 5, 2011 06:59 AM | 22

A few weeks ago as I was walking out of a Harris Teeter grocery store in Raleigh, North Carolina, I saw a man face a moment of crisis. You could see it in the acrobatic contortions of his face. He had pulled a cart out of the area where carts congregate, only to find that its handle was sticky with an unidentifiable substance. He paused and looked at the handle, as if to imagine the nature of the offense. Gum? Meat juice? Chewed marshmallows? So many vulgar possibilities. Forlorn, he reached for an antibiotic wipe conveniently placed by the door. He scrubbed his hands VERY diligently and then pushed the cart back for someone else to rediscover [1].
Scenarios like this one are playing out all over America. There is an epidemic of sticky, dirty and otherwise gross handles on shopping carts. But it isn't just carts. Disgusting doorknobs have also been found, as have cryptically damp table-tops in restaurants and even, sad as it is, slimy back rests on the weight machines in gyms! Increasingly, the world seems to be rife with contamination. Fortunately, all of the main companies producing hygiene products have offered a solution--sanitary, antibacterial, antimicrobial, antibiotic, wipes, and soaps to kill anything that dares to creep into our wholesome lives. These salves will cure us of the demons that dare to grow near us.
The really intriguing news--a kind of breakthrough--is that the main compounds in antibiotic wipes, creams and soaps, triclosan and/or the chemically similar triclocarban, have also been sprinkled around our lives more generally. A recent study notes that triclosan is now used to "impregnate surfaces and has been added to chopping boards, refrigerators, plastic lunchboxes, mattresses as well as being used in industrial settings, such as food processing plants where walls, floors and exposed machinery have all been treated with triclosan in order to reduce microbial load." You can now go home, wipe your world down and live a happier life, surrounded by an antibiotic force field. Be especially sure to wipe your children down. Children are just about the grimiest thing in the world.

Yet, although I hesitate to digress or cause trouble, the devil on my shoulder, that voice of so-called reason, is urging me to avail myself of more than the vague suspicion that everything around me is contaminated. Maybe, the devil says, we should glance, just for a second, at what scientists like to call--in their nasally ivory-tower voices--"the evidence." I do not mean anything too fancy… Let's just take a moment to look at a study here and there that might be relevant as we go about coating our lives--from underpants to kitchen pans--in antibiotic wonder.
For example, what if we just considered whether people who wipe down the world around them with antibiotic soap or wipes are less likely to be sick. Of course, they must be. The world is gross and they are, God bless them, clean, but let's just check.
OK, we shouldn't have checked. There are some problems. One is the actual evidence, or just as often, lack thereof. Case in point: along with her colleagues, Allison Aiello, a professor at the University of Michigan, recently surveyed all of the experimental or quasi-experimental studies published in English between 1980 and 2006 on the effectiveness of different hand washing strategies [2]. Aiello focused on studies that compared different strategies, for example the use of normal soap versus the use of antibiotic soap, in terms of their effect on the probability of developing gastrointestinal or respiratory illness. Our intuition is that antibiotic soaps and wipes should make everyone healthier. Aiello's results were something else entirely.
Aiello's first result was fine enough, but it set the stage for the trouble to come. She found "the use of nonantibacterial soap with hand hygiene education interventions is efficacious for preventing both gastrointestinal and respiratory illnesses." In other words, if you wash your hands with soap (and are educated about washing your hands with soap) you are less likely to get sick. Score one for intuition and grandma's admonitions. But then things went terribly wrong.
Aiello next considered the antibiotic soaps and wipes now used, in one form or another, by 75% of American households. Odds are that you use them. Go check your labels. Sadly, Aiello and colleagues found that antibiotic soaps and wipes with triclosan were no more likely than good old-fashioned soap to prevent gastrointestinal or respiratory illness. In Aiello's words, "There was little evidence for an additional impact of new products, such as alcohol-based hand sanitizers or antibacterial soaps compared with nonantibacterial soaps, for reducing either gastrointestinal or respiratory infectious illness symptoms."
For example, in a study Aiello reviewed that was conducted in Pakistan, gastrointestinal illnesses were reduced by half when people washed their hands with soap and by a little less than half when they washed their hands with antibiotic soap [3]. What is worse, perhaps the most comprehensive study of the effectiveness of antibiotic and non-antibiotic soaps in the U.S., led by Elaine Larson at Columbia University (with Aiello as a coauthor), found that while for healthy hand washers there was no difference between the effects of the two, for chronically sick patients (those with asthma and diabetes, for example) antibiotic soaps were actually associated with increases in the frequencies of fevers, runny noses and coughs [4]. In other words, antibiotic soaps appeared to have made those patients sicker. Let me say that again: Most people who use antibiotic soap are no healthier than those who use normal soap. AND those individuals who are chronically sick and use antibiotic soap appear to get SICKER.
Here, then, is the evidence we need, evidence very clearly at odds with our intuition to scrub and scrub. Yet hardly anyone has followed up on Larson's study and no one has reexamined what happens with chronically sick patients and antibiotic soaps. The truth is that few biologists are studying what antibiotic soaps do to us. Still, the evidence indicates that when confronted with a dirty grocery store cart handle, we should just wash with soap and water like our great grandmothers would have done (if they had had grocery carts). At the very least, antibiotic wipes do not appear to help us and, it may be that they are actually hurting us.
The devil on my shoulder suggests we need to take the radical step of actually thinking for a second about what happens when you wash your hands, or whatever other part. This is a step almost never taken in the study of illness. Our skin (just likeLady Gaga's skin) is covered in bacteria species. More than a hundred species of bacteria (not to mention fungi and other kinds of organisms) can be found on a single hand of any given adult [5] or for that matter belly button, forehead or other part, at any given moment (Image of some of the more abundant bacteria in the author's belly button:http://www.wildlifeofyourbody.org/?page_id=8 ). It appears that those species include two main groups. There are the "native" species, our own bodily citizens that have evolved to live in peace on our skin and, in doing so, benefit us by acting as a kind of defensive layer. Then there are the tourists. It is these tourists that cause us harm, the tourists who bear chemical knives.
When you wash your hands, the goal is not to kill all the microbes. As Larson and a group of colleagues put it in a 2003 paper "Handwashing with a non-antimicrobial soap does little to modify the natural [citizen] flora. In fact, such an effect would be undesirable." What is desirable is, instead, to kill the tourists who have just turned up but not yet established, or at least the dangerous among those newly arrived species. Kill the tourists is a reasonable hand washing motto (although the truth is we still know surprisingly little about the citizens; they are the neglected serfs of our bodies). Soap is thought to be effective at killing the tourists, not always, but at least often, although this hypothesis has never been directly tested.
But what do antibiotic wipes and soaps do? Amazingly, no one really knows. In the vacuum of a laboratory they can kill both viruses and bacteria, but what about on the jungle of our bodies? It seems possible that they are able, in some cases, to kill both some of the tourists AND some of the citizens. Perhaps (which is to say, I am mostly guessing for the rest of this paragraph) when we are mostly healthy, this doesn't matter; the bacteria regroup and recover or our body in other ways defends. But when we are already unwell, it may be that this is enough to make us more unwell by killing both natives and tourists and, in some cases, allowing the weediest tourists to recolonize first. Maybe, but this is just my scientific intuition which, let's be honest, needs to be as carefully doubted and picked at as with our intuitions more generally.
What we do know is that the influence of these wipes and salves does not end with our hands, but instead spreads from them down our drains and out into society. What happens when antibiotic soaps and suds go down drains? To find out, a group of scientists recently made artificial drains clogged with bacteria (oh, the difficulties of science) and then subjected them to low and high doses of triclosan (similar to what happens when your detergent goes down the drain). Even at high concentrations, triclosan appears to have no effect on the number of bacterial cells in our drains. BUT, it does affect which species are found there. Triclosan kills "weak" bacteria but favors the tolerant, among them species of bacteria that eat triclosan [6]. Yes, I said eat triclosan. Triclosan may also favor lineages of bacteria that are also resistant to the oral antibiotics used in hospitals and elsewhere [7], though how often and consistently is, as of yet, unclear. Nonetheless, the hint of the tougher future triclosan might be favoring is, perhaps, a bit troubling.
Nor are drains the end of the story. Triclosan continues its journey, the little chemical that could, on to sewage treatment plants and into water supplies. In many municipal water supplies triclosan can now be found in relatively high concentrations. Those high concentrations affect the microbes that are always present in water, but also appear to act as endocrine disrupters in fish. For example, fish exposed to triclosan have lower sperm counts than those that are not [8]. Even if you don't care about the sex lives of fish, this might still worry you, given the great similarities, on evolutionary grounds, between the hormones of fish and humans [9].
But I apologize. All of this was a diversion from the original story of the man with the cart, the man wringing his hands. This story digressed from his story, just as the consequences of his choice appear to cascade away from him out into the world.
The man continued on into the store, pausing only briefly to look at me, as if maybe he knew me. Then I saw that he was looking at my son. I looked at my son too, which is when I saw his marshmallow covered hands. I mouthed sorry back to the man, having realized, of course, that it was my cart he had first taken. My son would have mouthed sorry too, if he talked yet, and if his mouth wasn't so gummed up with marshmallows.
"Sorry…," I was going to mouth again, but then he was gone and we needed to be going too, to get home and eat, after washing our hands, but just with good old fashioned soap. I'll abandon the antimicrobial soap, detergent, and wipes. And I am pretty sure that I have never purchased the other antimicrobial products, whether the counter tops or underpants. This may seem sad, as though we have lost the war on the bad bacteria and viruses, those tourists with their counterfeit visas. If it does, I extend my apologies to you too. What is worse is that we seem to have lost it at a terrible time, what with all of the gross shopping carts and, more seriously, the reality that last year 2 million people died of respiratory infections. The good news, though, is that scientists have figured out a way to reduce the frequency that people get sick by as much as forty percent.
It turns out that although we know that washing our hands prevents a range of illnesses and are incredibly eager to buy products marketed to kill germs, we don't actually take the simpler measure of washing hands in the first place. A study of nearly eight thousand individuals in five U.S. cities found almost half of the participants failed to wash their hands after going to the bathroom. In this light, no mystery salve is necessary, no miracle cure, special wipe, or magic. We need to wash our hands, because soap does the body good, at least in all the ways studied so far. It is not fancy. It is not expensive or heavily marketed and yet it works, as it long has, even though as of yet, no one can conclusively, unambiguously, tell you why.
---------------------------------------------------------------------------------------------------------------------
[1] Those who are ignorant of cart history are doomed to repeat it.
[2] Aiello AE, Coulborn RM, Perez V, Larson EL. 2008. Effect of hand hygiene on infectious disease risk in the community setting: a meta-analysis. Am J Public Health98:1372-1381.
[3] Luby SP, Agboatwalla M, Painter J, Altaf A, Billhimer WL, Hoekstra RM. Effect of intensive handwashing promotion on childhood diarrhea in high-risk communities in Pakistan: a randomized controlled trial. JAMA. 2004;291:2547–2554.
[4] Larson EL, Lin SX, Gomez-Pichardo C, Della-Latta P. Effect of antibacterial home cleaning and handwashing products on infectious disease symptoms: a randomized, double-blind trial. Ann Intern Med. 2004;140:321–329.
[5] Fierer, N. M. Hamady, C.L. Lauber, R. Knight. 2008. The influence of sex, handedness, and washing on the diversity of hand surface bacteria. Proc. Natl. Acad. Sci, USA. 105: 17994-17999.
[6] McBain, A. J.; Bartolo, R. G.; Catrenich, C. E.; Charbonneau, D.; Ledder, R. G.; Price, B. B.; Gilbert, P. Exposure of sink drain microcosms to triclosan: Population dynamics and antimicrobial susceptibility. Appl. Environ. Microbiol. 2003, 69, 5433−5442.
[7] Aiello AE, Larson EL. Antibacterial cleaning and hygiene products as an emerging risk factor for antibiotic resistance in the community. Lancet Infect Dis. 2003;3:501–506.
[8] Raut, S. A., and R. A. Angus 2010. Triclosan has endocrine-disrupting effects in male western mosquitofish, Gambusia affinis. Environ Toxicol Chem 29: 1287–1291.
[9] Rees Clayton, E.M., Todd, M., Dowd, J.B., Aiello, A.E.† (2010) The impact of bisphenol A and triclosan on immune parameters in the US population, NHANES 2003-2006. Environmental Health Perspectives
 Jul 5, 2011 06:59 AM | 22

A few weeks ago as I was walking out of a Harris Teeter grocery store in Raleigh, North Carolina, I saw a man face a moment of crisis. You could see it in the acrobatic contortions of his face. He had pulled a cart out of the area where carts congregate, only to find that its handle was sticky with an unidentifiable substance. He paused and looked at the handle, as if to imagine the nature of the offense. Gum? Meat juice? Chewed marshmallows? So many vulgar possibilities. Forlorn, he reached for an antibiotic wipe conveniently placed by the door. He scrubbed his hands VERY diligently and then pushed the cart back for someone else to rediscover [1].
Scenarios like this one are playing out all over America. There is an epidemic of sticky, dirty and otherwise gross handles on shopping carts. But it isn't just carts. Disgusting doorknobs have also been found, as have cryptically damp table-tops in restaurants and even, sad as it is, slimy back rests on the weight machines in gyms! Increasingly, the world seems to be rife with contamination. Fortunately, all of the main companies producing hygiene products have offered a solution--sanitary, antibacterial, antimicrobial, antibiotic, wipes, and soaps to kill anything that dares to creep into our wholesome lives. These salves will cure us of the demons that dare to grow near us.
The really intriguing news--a kind of breakthrough--is that the main compounds in antibiotic wipes, creams and soaps, triclosan and/or the chemically similar triclocarban, have also been sprinkled around our lives more generally. A recent study notes that triclosan is now used to "impregnate surfaces and has been added to chopping boards, refrigerators, plastic lunchboxes, mattresses as well as being used in industrial settings, such as food processing plants where walls, floors and exposed machinery have all been treated with triclosan in order to reduce microbial load." You can now go home, wipe your world down and live a happier life, surrounded by an antibiotic force field. Be especially sure to wipe your children down. Children are just about the grimiest thing in the world.

Yet, although I hesitate to digress or cause trouble, the devil on my shoulder, that voice of so-called reason, is urging me to avail myself of more than the vague suspicion that everything around me is contaminated. Maybe, the devil says, we should glance, just for a second, at what scientists like to call--in their nasally ivory-tower voices--"the evidence." I do not mean anything too fancy… Let's just take a moment to look at a study here and there that might be relevant as we go about coating our lives--from underpants to kitchen pans--in antibiotic wonder.
For example, what if we just considered whether people who wipe down the world around them with antibiotic soap or wipes are less likely to be sick. Of course, they must be. The world is gross and they are, God bless them, clean, but let's just check.
OK, we shouldn't have checked. There are some problems. One is the actual evidence, or just as often, lack thereof. Case in point: along with her colleagues, Allison Aiello, a professor at the University of Michigan, recently surveyed all of the experimental or quasi-experimental studies published in English between 1980 and 2006 on the effectiveness of different hand washing strategies [2]. Aiello focused on studies that compared different strategies, for example the use of normal soap versus the use of antibiotic soap, in terms of their effect on the probability of developing gastrointestinal or respiratory illness. Our intuition is that antibiotic soaps and wipes should make everyone healthier. Aiello's results were something else entirely.
Aiello's first result was fine enough, but it set the stage for the trouble to come. She found "the use of nonantibacterial soap with hand hygiene education interventions is efficacious for preventing both gastrointestinal and respiratory illnesses." In other words, if you wash your hands with soap (and are educated about washing your hands with soap) you are less likely to get sick. Score one for intuition and grandma's admonitions. But then things went terribly wrong.
Aiello next considered the antibiotic soaps and wipes now used, in one form or another, by 75% of American households. Odds are that you use them. Go check your labels. Sadly, Aiello and colleagues found that antibiotic soaps and wipes with triclosan were no more likely than good old-fashioned soap to prevent gastrointestinal or respiratory illness. In Aiello's words, "There was little evidence for an additional impact of new products, such as alcohol-based hand sanitizers or antibacterial soaps compared with nonantibacterial soaps, for reducing either gastrointestinal or respiratory infectious illness symptoms."
For example, in a study Aiello reviewed that was conducted in Pakistan, gastrointestinal illnesses were reduced by half when people washed their hands with soap and by a little less than half when they washed their hands with antibiotic soap [3]. What is worse, perhaps the most comprehensive study of the effectiveness of antibiotic and non-antibiotic soaps in the U.S., led by Elaine Larson at Columbia University (with Aiello as a coauthor), found that while for healthy hand washers there was no difference between the effects of the two, for chronically sick patients (those with asthma and diabetes, for example) antibiotic soaps were actually associated with increases in the frequencies of fevers, runny noses and coughs [4]. In other words, antibiotic soaps appeared to have made those patients sicker. Let me say that again: Most people who use antibiotic soap are no healthier than those who use normal soap. AND those individuals who are chronically sick and use antibiotic soap appear to get SICKER.
Here, then, is the evidence we need, evidence very clearly at odds with our intuition to scrub and scrub. Yet hardly anyone has followed up on Larson's study and no one has reexamined what happens with chronically sick patients and antibiotic soaps. The truth is that few biologists are studying what antibiotic soaps do to us. Still, the evidence indicates that when confronted with a dirty grocery store cart handle, we should just wash with soap and water like our great grandmothers would have done (if they had had grocery carts). At the very least, antibiotic wipes do not appear to help us and, it may be that they are actually hurting us.
The devil on my shoulder suggests we need to take the radical step of actually thinking for a second about what happens when you wash your hands, or whatever other part. This is a step almost never taken in the study of illness. Our skin (just likeLady Gaga's skin) is covered in bacteria species. More than a hundred species of bacteria (not to mention fungi and other kinds of organisms) can be found on a single hand of any given adult [5] or for that matter belly button, forehead or other part, at any given moment (Image of some of the more abundant bacteria in the author's belly button:http://www.wildlifeofyourbody.org/?page_id=8 ). It appears that those species include two main groups. There are the "native" species, our own bodily citizens that have evolved to live in peace on our skin and, in doing so, benefit us by acting as a kind of defensive layer. Then there are the tourists. It is these tourists that cause us harm, the tourists who bear chemical knives.
When you wash your hands, the goal is not to kill all the microbes. As Larson and a group of colleagues put it in a 2003 paper "Handwashing with a non-antimicrobial soap does little to modify the natural [citizen] flora. In fact, such an effect would be undesirable." What is desirable is, instead, to kill the tourists who have just turned up but not yet established, or at least the dangerous among those newly arrived species. Kill the tourists is a reasonable hand washing motto (although the truth is we still know surprisingly little about the citizens; they are the neglected serfs of our bodies). Soap is thought to be effective at killing the tourists, not always, but at least often, although this hypothesis has never been directly tested.
But what do antibiotic wipes and soaps do? Amazingly, no one really knows. In the vacuum of a laboratory they can kill both viruses and bacteria, but what about on the jungle of our bodies? It seems possible that they are able, in some cases, to kill both some of the tourists AND some of the citizens. Perhaps (which is to say, I am mostly guessing for the rest of this paragraph) when we are mostly healthy, this doesn't matter; the bacteria regroup and recover or our body in other ways defends. But when we are already unwell, it may be that this is enough to make us more unwell by killing both natives and tourists and, in some cases, allowing the weediest tourists to recolonize first. Maybe, but this is just my scientific intuition which, let's be honest, needs to be as carefully doubted and picked at as with our intuitions more generally.
What we do know is that the influence of these wipes and salves does not end with our hands, but instead spreads from them down our drains and out into society. What happens when antibiotic soaps and suds go down drains? To find out, a group of scientists recently made artificial drains clogged with bacteria (oh, the difficulties of science) and then subjected them to low and high doses of triclosan (similar to what happens when your detergent goes down the drain). Even at high concentrations, triclosan appears to have no effect on the number of bacterial cells in our drains. BUT, it does affect which species are found there. Triclosan kills "weak" bacteria but favors the tolerant, among them species of bacteria that eat triclosan [6]. Yes, I said eat triclosan. Triclosan may also favor lineages of bacteria that are also resistant to the oral antibiotics used in hospitals and elsewhere [7], though how often and consistently is, as of yet, unclear. Nonetheless, the hint of the tougher future triclosan might be favoring is, perhaps, a bit troubling.
Nor are drains the end of the story. Triclosan continues its journey, the little chemical that could, on to sewage treatment plants and into water supplies. In many municipal water supplies triclosan can now be found in relatively high concentrations. Those high concentrations affect the microbes that are always present in water, but also appear to act as endocrine disrupters in fish. For example, fish exposed to triclosan have lower sperm counts than those that are not [8]. Even if you don't care about the sex lives of fish, this might still worry you, given the great similarities, on evolutionary grounds, between the hormones of fish and humans [9].
But I apologize. All of this was a diversion from the original story of the man with the cart, the man wringing his hands. This story digressed from his story, just as the consequences of his choice appear to cascade away from him out into the world.
The man continued on into the store, pausing only briefly to look at me, as if maybe he knew me. Then I saw that he was looking at my son. I looked at my son too, which is when I saw his marshmallow covered hands. I mouthed sorry back to the man, having realized, of course, that it was my cart he had first taken. My son would have mouthed sorry too, if he talked yet, and if his mouth wasn't so gummed up with marshmallows.
"Sorry…," I was going to mouth again, but then he was gone and we needed to be going too, to get home and eat, after washing our hands, but just with good old fashioned soap. I'll abandon the antimicrobial soap, detergent, and wipes. And I am pretty sure that I have never purchased the other antimicrobial products, whether the counter tops or underpants. This may seem sad, as though we have lost the war on the bad bacteria and viruses, those tourists with their counterfeit visas. If it does, I extend my apologies to you too. What is worse is that we seem to have lost it at a terrible time, what with all of the gross shopping carts and, more seriously, the reality that last year 2 million people died of respiratory infections. The good news, though, is that scientists have figured out a way to reduce the frequency that people get sick by as much as forty percent.
It turns out that although we know that washing our hands prevents a range of illnesses and are incredibly eager to buy products marketed to kill germs, we don't actually take the simpler measure of washing hands in the first place. A study of nearly eight thousand individuals in five U.S. cities found almost half of the participants failed to wash their hands after going to the bathroom. In this light, no mystery salve is necessary, no miracle cure, special wipe, or magic. We need to wash our hands, because soap does the body good, at least in all the ways studied so far. It is not fancy. It is not expensive or heavily marketed and yet it works, as it long has, even though as of yet, no one can conclusively, unambiguously, tell you why.
---------------------------------------------------------------------------------------------------------------------
[1] Those who are ignorant of cart history are doomed to repeat it.
[2] Aiello AE, Coulborn RM, Perez V, Larson EL. 2008. Effect of hand hygiene on infectious disease risk in the community setting: a meta-analysis. Am J Public Health98:1372-1381.
[3] Luby SP, Agboatwalla M, Painter J, Altaf A, Billhimer WL, Hoekstra RM. Effect of intensive handwashing promotion on childhood diarrhea in high-risk communities in Pakistan: a randomized controlled trial. JAMA. 2004;291:2547–2554.
[4] Larson EL, Lin SX, Gomez-Pichardo C, Della-Latta P. Effect of antibacterial home cleaning and handwashing products on infectious disease symptoms: a randomized, double-blind trial. Ann Intern Med. 2004;140:321–329.
[5] Fierer, N. M. Hamady, C.L. Lauber, R. Knight. 2008. The influence of sex, handedness, and washing on the diversity of hand surface bacteria. Proc. Natl. Acad. Sci, USA. 105: 17994-17999.
[6] McBain, A. J.; Bartolo, R. G.; Catrenich, C. E.; Charbonneau, D.; Ledder, R. G.; Price, B. B.; Gilbert, P. Exposure of sink drain microcosms to triclosan: Population dynamics and antimicrobial susceptibility. Appl. Environ. Microbiol. 2003, 69, 5433−5442.
[7] Aiello AE, Larson EL. Antibacterial cleaning and hygiene products as an emerging risk factor for antibiotic resistance in the community. Lancet Infect Dis. 2003;3:501–506.
[8] Raut, S. A., and R. A. Angus 2010. Triclosan has endocrine-disrupting effects in male western mosquitofish, Gambusia affinis. Environ Toxicol Chem 29: 1287–1291.
[9] Rees Clayton, E.M., Todd, M., Dowd, J.B., Aiello, A.E.† (2010) The impact of bisphenol A and triclosan on immune parameters in the US population, NHANES 2003-2006. Environmental Health Perspectives
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Report Reveals Immense Burden of Osteoporotic Fractures in Europe

ScienceDaily (June 15, 2011) — A new report launched June 15 by the International Osteoporosis Foundation (IOF) in collaboration with the European Federation of Pharmaceutical Industry Associations (EFPIA) reveals that the burden of fractures in Europe has been vastly underestimated. The report concludes that in Europe's five largest countries and Sweden alone, an estimated 2.5 million new fragility fractures occurred in 2010 -- the equivalent of 280 fractures per hour. It also showed an astounding eighty deaths per day attributable to fragility fractures.
'Osteoporosis: Burden, health care provision and opportunities in the European Union' examines both epidemiological and health economic aspects of osteoporosis and osteoporotic fractures in Europe, and specifically in France, Germany, Italy, Spain, UK as well as Sweden.
It is estimated that one in three women and one in five men over the age of fifty worldwide will sustain an osteoporotic fracture, often resulting in substantial pain and suffering, disability, and even death. As a result, osteoporosis imposes a significant burden on both the individual and society. IOF President John Kanis stated, "This landmark report exposes a number of major issues and challenges related to health care provision for fragility fractures. What is particularly striking is how the economic burden of fractures has increased in just over a decade. In 2000 the economic burden of fractures for the then European Union was estimated at € 36 billion. The current estimate of € 30.7 billion for just six countries largely reflects the increased number of fractures due to Europe's aging population."
Several of the key findings regarding the economic and health cost of fragility fractures for the six countries studied include: • For the year 2010 approximately 2.5 million new fractures occurred in the six countries, with approximately 34,000 deaths caused by fractures -- 49% following hip fractures • The total health burden of osteoporotic fractures, measured in quality-adjusted life years (QALY) lost, was estimated at approximately 850,000 QALYs. • The health care cost, including pharmacological prevention, was estimated at Euro 30.7 billion -- corresponding to 3.5% of the total spending on health care in those countries. • A majority of the total costs was for the acute management of fracture whilst pharmacological prevention and treatment only represented 4.7% of total costs . • Despite the existence of management guidelines, a minority of patients receive medical treatment to prevent fractures. • In 2025 the projected number of fractures will increase by 29% reaching 3.2 million fractures, with health care costs increasing to Euro 38.5 billion. • Improved implementation of clinical guidelines to close this 'treatment gap' is cost-effective and could save almost 700,000 fractures by 2025. • The economic burden of osteoporotic fractures in these countries exceeds those for migraine, stroke, MS, and Parkinson's disease, and is similar to the burden of rheumatoid arthritis
In six clearly defined chapters, it provides an introduction to osteoporosis and then reviews medical innovation and clinical progress in the management of osteoporosis, the epidemiology and burden of the disease, the current uptake of osteoporosis treatments and the future burden of fractures as a consequence of increasing treatment uptake.
EFPIA Director General Richard Bergström commented, " In Europe the number of elderly is set to increase markedly, with individuals expected to enjoy a longer life expectancy than ever before. We also know that the incidence of fractures rises progressively with age, and as a result we can expect the economic and social impact of fractures to increase significantly unless action is taken. Fortunately, we have a host of effective diagnostic and treatment options at our disposal -- it is time to implement these advances fully. "
ScienceDaily (June 15, 2011) — A new report launched June 15 by the International Osteoporosis Foundation (IOF) in collaboration with the European Federation of Pharmaceutical Industry Associations (EFPIA) reveals that the burden of fractures in Europe has been vastly underestimated. The report concludes that in Europe's five largest countries and Sweden alone, an estimated 2.5 million new fragility fractures occurred in 2010 -- the equivalent of 280 fractures per hour. It also showed an astounding eighty deaths per day attributable to fragility fractures.
'Osteoporosis: Burden, health care provision and opportunities in the European Union' examines both epidemiological and health economic aspects of osteoporosis and osteoporotic fractures in Europe, and specifically in France, Germany, Italy, Spain, UK as well as Sweden.
It is estimated that one in three women and one in five men over the age of fifty worldwide will sustain an osteoporotic fracture, often resulting in substantial pain and suffering, disability, and even death. As a result, osteoporosis imposes a significant burden on both the individual and society. IOF President John Kanis stated, "This landmark report exposes a number of major issues and challenges related to health care provision for fragility fractures. What is particularly striking is how the economic burden of fractures has increased in just over a decade. In 2000 the economic burden of fractures for the then European Union was estimated at € 36 billion. The current estimate of € 30.7 billion for just six countries largely reflects the increased number of fractures due to Europe's aging population."
Several of the key findings regarding the economic and health cost of fragility fractures for the six countries studied include: • For the year 2010 approximately 2.5 million new fractures occurred in the six countries, with approximately 34,000 deaths caused by fractures -- 49% following hip fractures • The total health burden of osteoporotic fractures, measured in quality-adjusted life years (QALY) lost, was estimated at approximately 850,000 QALYs. • The health care cost, including pharmacological prevention, was estimated at Euro 30.7 billion -- corresponding to 3.5% of the total spending on health care in those countries. • A majority of the total costs was for the acute management of fracture whilst pharmacological prevention and treatment only represented 4.7% of total costs . • Despite the existence of management guidelines, a minority of patients receive medical treatment to prevent fractures. • In 2025 the projected number of fractures will increase by 29% reaching 3.2 million fractures, with health care costs increasing to Euro 38.5 billion. • Improved implementation of clinical guidelines to close this 'treatment gap' is cost-effective and could save almost 700,000 fractures by 2025. • The economic burden of osteoporotic fractures in these countries exceeds those for migraine, stroke, MS, and Parkinson's disease, and is similar to the burden of rheumatoid arthritis
In six clearly defined chapters, it provides an introduction to osteoporosis and then reviews medical innovation and clinical progress in the management of osteoporosis, the epidemiology and burden of the disease, the current uptake of osteoporosis treatments and the future burden of fractures as a consequence of increasing treatment uptake.
EFPIA Director General Richard Bergström commented, " In Europe the number of elderly is set to increase markedly, with individuals expected to enjoy a longer life expectancy than ever before. We also know that the incidence of fractures rises progressively with age, and as a result we can expect the economic and social impact of fractures to increase significantly unless action is taken. Fortunately, we have a host of effective diagnostic and treatment options at our disposal -- it is time to implement these advances fully. "
Read More


Diet tied to lower risk of vision loss in old age

NEW YORK | Fri Jun 17, 2011 10:23am EDT
(Reuters Health) - For people at a higher risk of losing central vision as they age, eating sufficient levels of certain dietary nutrients could help protect their eyes.
A new study finds that among people with a genetic susceptibility to macular degeneration -- vision loss caused by erosion of the retina - those who ate higher levels of zinc, antioxidants or omega-3 fatty acids cut their risk of developing the disease by as much as a third compared with those who ate lower levels of the nutrients.
"Therefore, clinicians should provide dietary advice to young susceptible individuals to postpone or prevent the vision-disabling consequences of (age-related macular degeneration)," the researchers wrote in the journal Archives of Ophthalmology.
Age-related macular degeneration is common, accounting for half of all cases of blindness in developed countries, they note.
In the United States, the condition occurs in more than six out of every 100 adults over age 40.
Though patients can be treated with medications and surgery, none of these cures the disease.
At least two gene variations are known to raise a person's risk for developing the condition compared to the general population. One of the variations (called CFH) increases a person's odds of macular degeneration up to 11-fold and another (called LOC387715S) raises them by up to 15-fold.
To see whether these especially susceptible people might reduce their risk, the researchers, based in the Netherlands, surveyed the eating habits of more than 2,000 participants over the age of 55. All were tested for the macular degeneration susceptibility genes.
All the participants also had eye exams every three years for the next decade to determine who suffered vision loss.
Among people with the CFH variation, greater amounts of either zinc, beta carotene, omega-3 fatty acids or lutein/zeaxanthin in the diet was linked to a smaller risk of macular degeneration.
For instance, 39 out of every 100 people who ate the lowest amounts of omega-3 fats (about 22 milligrams per day) developed vision loss, whereas 28 out of every 100 people who ate the largest amounts of omega-3s (268 mg per day) had vision loss.
For those who had the LOC387715S variation, reduced risk of vision loss was seen among people who ate greater amounts of zinc or omega-3 fats.
In their case, for example, 25 percent of people who ate 11.85 mg per day of zinc developed macular degeneration, compared to 33 percent of people who ate just 7.5 mg per day.
"To achieve this benefit, it does not appear necessary to consume excessive amounts of these nutrients; the recommended dietary allowance will suffice," the authors note.
The recommended dietary allowance in the U.S. for zinc is 11 milligrams daily for men and 8 milligrams for women. Men are recommended to consume at least 1.6 grams of omega-3 fatty acids a day, and women 1.1 grams.
Good sources for zinc include oysters, red meat, nuts and beans. Oily fish are some of the best food sources for omega-3 fats, while beta carotene is found in carrots, sweet potatoes and other vegetables and fruits.
Lutein and zeaxanthin are abundant in eggs and green leafy vegetables.
The authors did not work out whether or how these nutrients are responsible for the prevention of macular degeneration.
SOURCE: bit.ly/j212YY Archives of Ophthalmology, June 2011.
NEW YORK | Fri Jun 17, 2011 10:23am EDT
(Reuters Health) - For people at a higher risk of losing central vision as they age, eating sufficient levels of certain dietary nutrients could help protect their eyes.
A new study finds that among people with a genetic susceptibility to macular degeneration -- vision loss caused by erosion of the retina - those who ate higher levels of zinc, antioxidants or omega-3 fatty acids cut their risk of developing the disease by as much as a third compared with those who ate lower levels of the nutrients.
"Therefore, clinicians should provide dietary advice to young susceptible individuals to postpone or prevent the vision-disabling consequences of (age-related macular degeneration)," the researchers wrote in the journal Archives of Ophthalmology.
Age-related macular degeneration is common, accounting for half of all cases of blindness in developed countries, they note.
In the United States, the condition occurs in more than six out of every 100 adults over age 40.
Though patients can be treated with medications and surgery, none of these cures the disease.
At least two gene variations are known to raise a person's risk for developing the condition compared to the general population. One of the variations (called CFH) increases a person's odds of macular degeneration up to 11-fold and another (called LOC387715S) raises them by up to 15-fold.
To see whether these especially susceptible people might reduce their risk, the researchers, based in the Netherlands, surveyed the eating habits of more than 2,000 participants over the age of 55. All were tested for the macular degeneration susceptibility genes.
All the participants also had eye exams every three years for the next decade to determine who suffered vision loss.
Among people with the CFH variation, greater amounts of either zinc, beta carotene, omega-3 fatty acids or lutein/zeaxanthin in the diet was linked to a smaller risk of macular degeneration.
For instance, 39 out of every 100 people who ate the lowest amounts of omega-3 fats (about 22 milligrams per day) developed vision loss, whereas 28 out of every 100 people who ate the largest amounts of omega-3s (268 mg per day) had vision loss.
For those who had the LOC387715S variation, reduced risk of vision loss was seen among people who ate greater amounts of zinc or omega-3 fats.
In their case, for example, 25 percent of people who ate 11.85 mg per day of zinc developed macular degeneration, compared to 33 percent of people who ate just 7.5 mg per day.
"To achieve this benefit, it does not appear necessary to consume excessive amounts of these nutrients; the recommended dietary allowance will suffice," the authors note.
The recommended dietary allowance in the U.S. for zinc is 11 milligrams daily for men and 8 milligrams for women. Men are recommended to consume at least 1.6 grams of omega-3 fatty acids a day, and women 1.1 grams.
Good sources for zinc include oysters, red meat, nuts and beans. Oily fish are some of the best food sources for omega-3 fats, while beta carotene is found in carrots, sweet potatoes and other vegetables and fruits.
Lutein and zeaxanthin are abundant in eggs and green leafy vegetables.
The authors did not work out whether or how these nutrients are responsible for the prevention of macular degeneration.
SOURCE: bit.ly/j212YY Archives of Ophthalmology, June 2011.
Read More


What Caused America to Go from Fit to Fat?

Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation (RWJF) have released their annual report on obesity, and there’s no sunshine here. The report is aptly titled F as in Fat: How Obesity Threatens America’s Future 2011 [download PDF].
The report is released every year (since 2006) and tracks obesity rates in all 50 states. The stats below make us want to cry. Seriously, we’re headed down a path of pain and agony for tens of millions of families, and for this entire nation.
1. Adult obesity rates rose in 16 states over the past year. NOT EVEN ONE state decreased.
2. Twelve states, led by the southeast, now have obesity rates above 30 percent: Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia.
3. Just 4 years ago, one state was above 30%.
4. Obesity rates exceed 25% in more than two-thirds of states (38 states).
5. Mississippi had the highest rate of obesity at 34.4%.
6. Colorado had the lowest rate at 19.8% . It is the only state with a rate below 20% (but next year will probably be above)
7.  Adult diabetes rates increased in 11 states and Washington, D.C. in the past year. In eight states, more than 10% of adults now have type 2 diabetes.
8. Education matters. High school dropouts have the highest rates of obesity (32.8%).
9. Money matters. Households that make less than $15,000 have a 33.8% obesity rate. Households that have an income above $50,000 have “only” a 24.6% obesity rate.
10. Over the past 15 years, seven states have doubled their rate of obesity. Another 10 states nearly doubled their obesity rate, with increases of at least 90%.
11. Over the past 15 years, diabetes rates have doubled in ten states. In 1995, only four states had diabetes rates above 6%. Now, 43 have diabetes rates over 7% and 32 have rates above 8%.
12. Ten years ago, no state had an obesity rate above 24%, and now 43 states have higher obesity rates than the state that was the highest in 2000.
Here’s what needs to be done:
A) The government must recognize we are in a state of emergency and act accordingly. Many more people are dying and suffering from the obesity epidemic than in any terror attack on this country.
B) While physical activity is important, part of healthy living, the main driver of obesity is excess food consumption. Let’s all agree on that, despite what soft drink company lobbies say.
C) Subsidies for corn and soy should be transferred immediately to fruits and vegetables. Junk food should be expensive, healthy food should be cheap.
D) Kids must not be exposed to junk food and fast food marketing.
E) Food companies must be beholden to a much higher standard when it comes to “health claims” and nutrition labeling.
Now, to all of you who are going to pull the “Nanny State” card, get a grip. This is not about people having free choice versus excess government intervention. This is about much needed public policy to protect consumers. No corporate self regulation will ever do that.
What else can we do?
Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation (RWJF) have released their annual report on obesity, and there’s no sunshine here. The report is aptly titled F as in Fat: How Obesity Threatens America’s Future 2011 [download PDF].
The report is released every year (since 2006) and tracks obesity rates in all 50 states. The stats below make us want to cry. Seriously, we’re headed down a path of pain and agony for tens of millions of families, and for this entire nation.
1. Adult obesity rates rose in 16 states over the past year. NOT EVEN ONE state decreased.
2. Twelve states, led by the southeast, now have obesity rates above 30 percent: Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia.
3. Just 4 years ago, one state was above 30%.
4. Obesity rates exceed 25% in more than two-thirds of states (38 states).
5. Mississippi had the highest rate of obesity at 34.4%.
6. Colorado had the lowest rate at 19.8% . It is the only state with a rate below 20% (but next year will probably be above)
7.  Adult diabetes rates increased in 11 states and Washington, D.C. in the past year. In eight states, more than 10% of adults now have type 2 diabetes.
8. Education matters. High school dropouts have the highest rates of obesity (32.8%).
9. Money matters. Households that make less than $15,000 have a 33.8% obesity rate. Households that have an income above $50,000 have “only” a 24.6% obesity rate.
10. Over the past 15 years, seven states have doubled their rate of obesity. Another 10 states nearly doubled their obesity rate, with increases of at least 90%.
11. Over the past 15 years, diabetes rates have doubled in ten states. In 1995, only four states had diabetes rates above 6%. Now, 43 have diabetes rates over 7% and 32 have rates above 8%.
12. Ten years ago, no state had an obesity rate above 24%, and now 43 states have higher obesity rates than the state that was the highest in 2000.
Here’s what needs to be done:
A) The government must recognize we are in a state of emergency and act accordingly. Many more people are dying and suffering from the obesity epidemic than in any terror attack on this country.
B) While physical activity is important, part of healthy living, the main driver of obesity is excess food consumption. Let’s all agree on that, despite what soft drink company lobbies say.
C) Subsidies for corn and soy should be transferred immediately to fruits and vegetables. Junk food should be expensive, healthy food should be cheap.
D) Kids must not be exposed to junk food and fast food marketing.
E) Food companies must be beholden to a much higher standard when it comes to “health claims” and nutrition labeling.
Now, to all of you who are going to pull the “Nanny State” card, get a grip. This is not about people having free choice versus excess government intervention. This is about much needed public policy to protect consumers. No corporate self regulation will ever do that.
What else can we do?
Read More


Tuesday, July 12, 2011

Feline Cowpox Infection


Despite their name, cowpoxviruses affect a number of different species and are found in Europe and Asia. Wild rodents are the reservoir, and hunting cats may be infected from their prey. This report describes a case of cowpox infection in a cat and transmission to a caretaker. A shelter cat in Germany was treated for facial dermatitis, but the lesions worsened despite use of a variety of therapeutics. Because of this, the cat was euthanized; cowpoxvirus with systemic involvement was found on post mortem examination. Two weeks before euthanasia, a caretaker at the shelter was scratched by the cat on his hand, and developed an infection unresponsive to antibiotics. Cowpoxvirus infection was diagnosed retrospectively based on serum testing of the caretaker. In parts of the world where cowpoxvirus infection occurs, it should be included in the list of differentials for ulcerative skin lesions in outdoor cats and the people in contact with them. [MK]

Related articles:
More on cat health: Winn Feline Foundation Library

Despite their name, cowpoxviruses affect a number of different species and are found in Europe and Asia. Wild rodents are the reservoir, and hunting cats may be infected from their prey. This report describes a case of cowpox infection in a cat and transmission to a caretaker. A shelter cat in Germany was treated for facial dermatitis, but the lesions worsened despite use of a variety of therapeutics. Because of this, the cat was euthanized; cowpoxvirus with systemic involvement was found on post mortem examination. Two weeks before euthanasia, a caretaker at the shelter was scratched by the cat on his hand, and developed an infection unresponsive to antibiotics. Cowpoxvirus infection was diagnosed retrospectively based on serum testing of the caretaker. In parts of the world where cowpoxvirus infection occurs, it should be included in the list of differentials for ulcerative skin lesions in outdoor cats and the people in contact with them. [MK]

Related articles:
More on cat health: Winn Feline Foundation Library
Read More


Monday, July 11, 2011

5 Foods that Keep You Thin

Take a look around any book store, and you'll find dozens of diet books lining the shelves. Despite their bright and cheerful covers, with their positive, upbeat claims, many of them are filled with information that promotes all the wrong messages.

"The word 'diet' is negative and implies people can go on and off them," said Jane Korsberg, a senior instructor in the department of nutrition at Case Western Reserve University in Cleveland.

Korsberg is one nutritionist who thinks it would be better to re-think the whole concept of dieting.

"'Diet foods' are confusing to many people," she explained. "What diet is the 'diet food' geared for? Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et cetera?"

Besides, many of the foods that specifically target dieters seem to rarely satisfy. Take those 100-calorie snack packs, for example, made to help people control calories. Those often don't even work, Korsberg says. After all, few people actually stop at only one pack.

You don't need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active.

"Learning to eat properly for a lifetime is more beneficial," Korsberg said. "The emphasis should be on choosing healthful foods every day and changing lifestyles for the better."

So instead of sticking to diet fare, fill up on nutritious, wholesome foods. And if you need some recommendations, you can start with these five options, which are among the many delicious foods that make a good addition to healthy eating while keeping you slender.

Apples

Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied.

And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber.

Although the reason behind this finding may be a mystery, there is something to be said for the findings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making you think you've eaten more than you really have and keeping hunger at bay.

Almonds

If you're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn't eat this food.

One particular favorite among some nutritionists is almonds, says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full. Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you've eaten more than you actually did and keep you fuller longer.

Salmon

If you're uncertain about fish, there's no need to fear. Seafood can be part of a healthy diet. And there's some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the "International Journal of Obesity" found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn't include seafood in their meals.

And in spite of the mention of salmon's fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well.

Eggs

There's no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check.

Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the "International Journal of Obesity" found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long.

Tomatoes

It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.

Plus, they're pretty self-regulating, says Aragon. You can't really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.

And that's at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you'll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline.
Take a look around any book store, and you'll find dozens of diet books lining the shelves. Despite their bright and cheerful covers, with their positive, upbeat claims, many of them are filled with information that promotes all the wrong messages.

"The word 'diet' is negative and implies people can go on and off them," said Jane Korsberg, a senior instructor in the department of nutrition at Case Western Reserve University in Cleveland.

Korsberg is one nutritionist who thinks it would be better to re-think the whole concept of dieting.

"'Diet foods' are confusing to many people," she explained. "What diet is the 'diet food' geared for? Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et cetera?"

Besides, many of the foods that specifically target dieters seem to rarely satisfy. Take those 100-calorie snack packs, for example, made to help people control calories. Those often don't even work, Korsberg says. After all, few people actually stop at only one pack.

You don't need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active.

"Learning to eat properly for a lifetime is more beneficial," Korsberg said. "The emphasis should be on choosing healthful foods every day and changing lifestyles for the better."

So instead of sticking to diet fare, fill up on nutritious, wholesome foods. And if you need some recommendations, you can start with these five options, which are among the many delicious foods that make a good addition to healthy eating while keeping you slender.

Apples

Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied.

And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber.

Although the reason behind this finding may be a mystery, there is something to be said for the findings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making you think you've eaten more than you really have and keeping hunger at bay.

Almonds

If you're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn't eat this food.

One particular favorite among some nutritionists is almonds, says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full. Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you've eaten more than you actually did and keep you fuller longer.

Salmon

If you're uncertain about fish, there's no need to fear. Seafood can be part of a healthy diet. And there's some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the "International Journal of Obesity" found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn't include seafood in their meals.

And in spite of the mention of salmon's fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well.

Eggs

There's no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check.

Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the "International Journal of Obesity" found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long.

Tomatoes

It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.

Plus, they're pretty self-regulating, says Aragon. You can't really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.

And that's at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you'll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline.
Read More