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Choosing the ultimate running superfoods can help you stay slim, fuel up and recover. Make sure these six items are on your shopping list!  



1. Almonds supply a decent dose of vitamin E, which studies have shown can help stave off postworkout soreness. Toss almonds on top of oatmeal or spread a tablespoon of almond butter on apples or bananas, but don't go nuts--they're still relatively high in calories

2. Eggs are egg-cellent energy sources, thanks to their protein content. Runners tend to load up on carbs but skimp on protein. Not only does protein provide energy, but it's essential to recovery, as it repairs tissue damaged during and after training. Keep a handy supply of hard-boiled eggs in the fridge for snacks, salads or sandwiches.

3. Leafy Greens can contribute to a stronger skeleton. No bones about it: Like other forms of weight-bearing exercise, running is a bone-health boon. For extra help, munch on spinach, collard greens, kale and bok choy. The gang of greens boasts high levels of vitamin K, which aids with the production of proteins essential for bone health.

4. Oranges may accelerate your burn! The vitamin C content helps your body absorb bone-building calcium and has been shown to increase fat burn during exercise. You'll see oranges on the sidelines of any road race: The juicy slices are the ultimate lift during or post-run.

5. Quinoa is a complete protein. It contains all eight muscle-mending amino acids, so it can help your body bounce back after a workout. It's a low-cal alternative to traditional grains, so give it a try if you hear yourself saying, "Pasta again?!" Or swap it for rice in a veggie stir-fry.

6. Sweet Potatoes provide sustained energy rather than the flash-and-burn jolt of simple, or white, carbs. The orange spuds' serious punch of complex carbohydrates means they're in it for the long haul! They also have protein, fiber, potassium and vitamins C and A.

Also, check out Self's ultimate running guide, here!

U.S. Foodservice today answered First Lady Michelle Obama's call to help schools promote healthy eating habits as part of the "Chefs Move to Schools" initiative.  The program, run through the U.S. Department of Agriculture, allows chefs to adopt K-12 schools across the United States to help reduce childhood obesity.

U.S. Foodservice Corporate Chef Marty Bermpohl joined Mrs. Obama on the South Lawn of The White House this morning to launch the program. Bermpohl is adopting a school in the Washington, D.C. area, and will work with students, teachers, parents, school nutritionists and administrators to re-build menus, cook, educate and help improve food and nutrition in a fun and appealing way.  

"As a leader in the foodservice distribution industry, U.S. Foodservice is in an ideal position to help schools develop healthier and more nutritious school lunches for the nation's children," Bermpohl said. "This is a great idea and we applaud the First Lady for making Chefs Move to Schools a key part of the solution to reducing childhood obesity."

U.S. Foodservice was recently featured on ABC's "Jamie Oliver's Food Revolution" as one of the nation's leading suppliers of fresh produce and meats to public and private schools. The company also distributes food and related products to restaurants, hospitals, colleges and universities, hotels, military bases and other facilities. 

More than 31 million children participate in the National School Lunch Program and more than 11 million participate in the National School Breakfast Program.  By joining the Chefs Move to Schools initiative, U.S. Foodservice hopes to help improve the nutritional value of the food many of these students consume.  

U.S. Foodservice is one of the country's premier foodservice distributors, offering more than 43,000 national, private label and signature brand items and an array of services to its more than 250,000 customers. The company proudly employs 25,000 associates in more than 60 locations nationwide who are poised to serve customers beyond their expectations. As an industry leader, with access to resources beyond the ordinary, U.S. Foodservice provides the finest quality food and related products to neighborhood restaurants, hospitals, schools, colleges and universities, hotels, government entities and other eating establishments. 

The first lady has kicked off a national campaign that charges young Americans to "get up and move," changing the life goals of the newest generation. While the campaign and message are a strong effort, a national epidemic can only be changed with a personal choice to live better. It all starts with one parent, one effort, to take the time to live healthier, to want your children to live healthier. It's more than the number on a scale; it's a way of life. 

"Children are young, impressionable individuals echoing the behaviors of their older generation role models," said Kimberly Dennis, M.D., Medical Director at Timberline Knolls Residential Treatment Center, a leader in treatment for anorexia nervosa, bulimia, compulsive overeating and binge eating disorders. "Kids follow by example and unhealthy lifestyles from a guiding counterpart can set a precedent for how they are to act in the future, but so can the way we speak to our children about their bodies. Healthy eating is not something that should be stressed once the number on a scale reaches a high level, but for all children at all body sizes."  

It is up to parents to set the example while kids are young and continue to instill good nutritional advice on them. By instilling these values in children at early ages, they are better setting up their children for a life of good, healthy choices. "Maintaining a healthy weight and learning to make the right choices is a lifestyle," said Dr. Dennis. "It is up to the individual, or in a child's case their care giver, to employ those lifestyle practices. That is how we will change this generation."

When eating habits are changed because parents feel their children's weight has reached a high level, this can cause disordered eating. Over time, as this continues, it reinforces this disordered eating behavior which can develop into an eating disorder such as anorexia or bulimia.

"This kind of behavior is usually associated with serious physical and emotional health problems," said Dr. Dennis. "As a society, we rely too much on weight as the be-all-end-all of health matters, but there is so much more to it. We must return to a healthy relationship with food, which will open up the door to a healthier body image for all and a better, more promising future for our children."

Health care costs and heightened public health concerns have consumers focused on staying well in 2010. That's according to a recent MamboTrack(TM) study by Mambo Sprouts Marketing, the leader in natural and organic product marketing and promotions, which surveyed the organic buying and wellness habits of 1,000 natural product consumers to get an outlook for the coming year.

Nine in ten (88%) consumers took additional steps recently to promote their family's health and wellness. With the economic recovery in slow mode, consumers are going "back to basics" to bolster their health, with 7 in 10 or more taking vitamins (84%), eating the recommended fruits and veggies (73%), and choosing organic foods (68%).

These same consumers plan to increase their commitment to health and wellness behaviors including fitness and exercise (64%), getting enough sleep (63%) and eating fruits and veggies (61%). More than 1 in 2 reported adding more "raw" and "whole" foods into their diet (57%), eating organic foods (53%) and meditation and relaxation (52%) would be more important in 2010.

Consumers identified more health/wellness product coupons (93%) and a wider selection of health/wellness products (62%) as the retailer and natural product company strategies they would find most helpful.

Most (59%) expect to buy more organics in the coming year, albeit cost conscious consumers are seeking ways to make organics more affordable by shopping sales (53%) and using coupons (51%). Interest in buying local is on the rise with consumers shifting natural and organic dollars away from local gourmet markets (16%) and discount stores (15%) in favor of farmer's markets (52%) and local food co-ops (43%).

Consumers rated produce (69%) as the category most important to purchase organic. Other organic purchasing priorities include milk (54%), meat and poultry (54%), children's food (53%), cheese and eggs (50%). Respondents were least likely to identify beer and wine, (7%), desserts and snacks (21%) and pet products (23%) as very important to buy organic.

Notably, most survey respondents had already adopted basic "green" habits including recycling (82%), and using energy saving light bulbs (75%), environmentally friendly cleaning products (61%), and energy efficient appliances (52%). Apart from energy efficient light bulbs, those same tools ranked highest in green priority for 2010 along with eco-clothing and "green" restaurants.

SOURCE Mambo Sprouts Marketing

As the economy crisis continues, many individuals may feel more stress and anxiety during the upcoming holidays.

"The holidays can be a wonderful time for many people, but they can also bring about pressure, stress and anxiety," said Dena Cabrera, PsyD, staff psychologist at Remuda Ranch Programs for Eating and Anxiety Disorders. "Many news outlets have reported the recession is over, but people across the country may not be feeling the reprieve. They hear one thing, but their bank account says something different."

Because many people are struggling with lay offs and financial loss, they may have trouble enjoying pleasurable activities, particularly during the holidays. This can bring about lots of stress, and for some, anxiety.

"When stress is poorly managed, it can interfere with functioning," adds Cabrera. "Excess stress can manifest itself in a variety of emotional, behavioral and physical symptoms."

People with stress can experience sleep disturbances, headaches, muscle tension, stomach problems and fatigue. Additionally, people who experience anxiety can experience excessive worrying, to the point where it interferes with daily life. They may also engage in unhealthy behaviors such as substance abuse, overeating and mood changes.

Cabrera offers the following tips to help enjoy the holidays:

• Set realistic expectations. Holiday excitement also brings demands. Between shopping, baking, feasting, crafting, parties and entertaining, it can get quite overwhelming. By setting realistic expectations, we don't set ourselves up to become stressed because we overextended ourselves.
• Stay balanced. As we become busy with holiday tasks, activities and demands, we can lose ourselves. Sleep, eating and exercise can become compromised. Stay consistent and don't neglect healthy living.
• Find meaning in the season. The holidays can be difficult and challenging for many people. Many emotions can come into play. For those who struggle with the holidays, they should reach out for support and recreate meaning in the holiday season that's comfortable for them. Prepare to take care of yourself emotionally and physically.
• Prepare ahead. Time goes fast. Make a list and check it twice. Don't wait until the last minute, this only creates more stress.
• Learn how to deal with stress. Learn to talk to yourself with positive thoughts such as, "It's temporary, I've been through things like this before, etc."
• Seek help when things are stressful. Just talking about it with someone you trust helps.
  

Remuda Ranch offers Christian inpatient and residential programs for individuals of all faiths suffering from eating or anxiety disorders. Each patient is treated by a multi-disciplinary team including a Psychiatric and a Primary Care Provider, Registered Dietitian, Masters Level therapist, Psychologist and Registered Nurse. The professional staff equips each patient with the right tools to live a healthy, productive life.

SOURCE Remuda Ranch Programs for Eating and Anxiety Disorders

For an investment of 20 minutes each morning, the payback is reduced stress, a sense of calm and peace, improved strength, limberness, better immune function and lower blood pressure.

It's not too good to be true. The investment is practicing yoga or tai chi, which were developed and revised over many centuries. The October issue of Mayo Clinic Health Letter includes an in-depth Special Report on Yoga and Tai Chi, covering health benefits, differences between yoga and tai chi, tips for learning postures and poses, simple stretches, how breathing enhances energy, and resources to learn more.

An important advantage of yoga and tai chi is that they combine key elements of exercise -- aerobic, strength training, core stability, flexibility and balance -- into unified approaches. Certain benefits, particularly stress reduction, can be seen in as little as one day. People report better sleep and improvements in digestive health within the first few days. Better digestive health can mean better bowel function and decreased constipation. Practiced regularly, yoga and tai chi may help reverse some effects of aging, such as restricted and narrowed movements.

After 10 to 12 weeks of regular sessions, practitioners often notice significant health benefits in other areas. For example, a study of yoga and people who experience migraines found that those doing yoga had less frequent and less intense headaches than did those taking medication.

In addition, those who practiced yoga saw improvements in anxiety and depression. Yoga and tai chi can improve bone density and cardiovascular health and decrease blood pressure.

The best way to learn yoga or tai chi is by taking a class or working with a qualified instructor. These classes, which teach the art of breathing, meditation and posing, are offered at many health clubs and senior centers and through community education.

Source: Mayo Clinic Health Letter

Prevalence of lactose intolerance may be far lower than previously estimated, according to a study in the latest issue of Nutrition Today.(1) The study, which uses data from a national sample of three ethnic groups, reveals that the overall prevalence rate of self-reported lactose intolerance is 12 percent - with 7.72 percent of European Americans, 10.05 percent of Hispanic Americans and 19.5 percent of African Americans who consider themselves lactose intolerant.

These new findings indicate that previous estimates of lactose intolerance incidence - based on the incidence of lactose maldigestion - may be overestimated by wide margins. Previous studies have found lactose maldigestion, or low lactase activity in the gut, to occur in approximately 15 percent of European Americans, 50 percent of Mexican Americans and 80 percent of African Americans.(2,3,4) The new study shows that lactose intolerance, based on self-reported data, may actually occur far less frequently than presumed.

"There's so much confusion surrounding lactose intolerance," said Theresa Nicklas, DrPH, of the USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine and lead study author. "By getting a better handle on the true number of people who deal with this condition every day, the nutrition community can be better equipped to educate and provide dietary guidance for Americans, including strategies to help meet dairy food recommendations for those who self-report lactose intolerance."

Since increasing daily consumption of dairy can be an effective strategy for ensuring adequate intake of shortfall nutrients (such as calcium, magnesium and potassium),(5) those who do experience symptoms of lactose intolerance should know there are several practical solutions that can allow for consumption of milk and milk products. In fact, according to a recent study in the Journal of Sensory Studies, adults who identified themselves as lactose intolerant reported a higher liking of lactose-free cow's milk compared to non-dairy, soy-based substitute beverage.(6)

"Those with lactose intolerance are often relieved to know they can still enjoy the great taste and health benefits of dairy if they follow certain strategies," said Orsolya Palacios, PhD, RD, and lead author of the study. "The symptoms of lactose intolerance vary greatly for each individual, and there are options in the dairy case that allow almost everyone to take advantage of the health benefits provided by the recommended three daily servings of dairy foods."

Recommended Solutions for Incorporating Dairy

Several health authorities have addressed ways that those with lactose intolerance can benefit from dairy's unique nutrient package of nine essential nutrients including calcium, potassium, magnesium and vitamin A, identified as "nutrients of concern" by the current Dietary Guidelines for Americans.(7) The Dietary Guidelines encourages people with lactose intolerance to try lower-lactose dairy food options to ensure they get the essential nutrients found in dairy. In a supplement to the October issue of the Journal of the National Medical Association (JNMA), the National Medical Association states that dairy milk alone provides a key package of essential nutrients, and that African Americans should use dietary strategies to increase the amount of dairy foods they consume. And in a 2006 report, the American Academy of Pediatrics (AAP) recommends children with lactose intolerance still consume dairy foods to help meet calcium, vitamin D, protein and other nutrient needs essential for bone health and overall growth. The report cautions that lactose intolerance should not require avoidance of dairy foods.(8)

The National Dairy Council has identified some strategies to help people with lactose intolerance enjoy the taste and nutrition of dairy:

• The good news is lactose-free milk is regular milk, just without the lactose.
  • It provides the same unique package of nine essential nutrients as found in the equivalent form of regular milk (reduced-fat, fat-free etc.) - calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin (niacin equivalents).
• Try drinking small amounts of milk with meals.
  • Consuming milk with other foods or a meal can make it easier to digest, so try milk on cereal, in smoothies or licuados, and enjoy a glass of milk with lunch or dinner.
• Try cooking with milk.
  • Make oatmeal with milk instead of water and add milk to soups, sauces, casseroles, etc.
• Try eating yogurt.
  • Yogurts that contain live and active cultures can make it easier for the digestive system to digest lactose.
• Try aged cheeses.
  • Aged cheeses like Swiss, Parmesan, Gouda, Colby, provolone, Cheddar, Edam, Fontina, Gruyere, Muenster and Monterey Jack have very little lactose.
    

For more information, visit www.nationaldairycouncil.org, and get the latest dairy and nutrition news from NDC's blog, www.thedairyreport.com.

SOURCE National Dairy Council

The U.S. Food and Drug Administration today warned consumers to use extreme care when purchasing any products over the Internet that claim to diagnose, prevent, treat or cure the H1N1 influenza virus. The warning comes after the FDA recently purchased and analyzed several products represented online as Tamiflu (oseltamivir), which may pose risks to patients.

One of the orders, which arrived in an unmarked envelope with a postmark from India, consisted of unlabeled, white tablets taped between two pieces of paper. When analyzed by the FDA, the tablets were found to contain talc and acetaminophen, but none of the active ingredient oseltamivir. The Web site disappeared shortly after the FDA placed the order. At the same time, the FDA also purchased four other products purported to diagnose, prevent, treat or cure the H1N1 influenza virus from other Web sites.

These products contained various levels of oseltamivir but were not approved for use in the United States. Several of the products purchased did not require a prescription from a health care professional. Additionally, the products did not arrive in a timely enough fashion to treat someone infected with the H1N1 influenza virus, or with an immediate exposure to the virus.

"Products that are offered for sale online with claims to diagnose, prevent, mitigate, treat or cure the 2009 H1N1 influenza virus must be carefully evaluated," said Commissioner of Food and Drugs Margaret A. Hamburg, M.D. "Medicines purchased from Web sites operating outside the law put consumers at increased risk due to a higher potential that the products will be counterfeit, impure, contaminated, or have too little or too much of the active ingredient."

Consumers may not know exactly what they are getting when buying such antiviral products on the Internet from an unfamiliar company. Patients who buy prescription drugs from Web sites operating outside the law are at increased risk of suffering life-threatening adverse events, such as side effects from inappropriately using prescription medications, dangerous drug interactions, contaminated drugs, and impure or unknown ingredients found in unapproved drugs. This may particularly be the case in the event of a public health emergency, such as an influenza outbreak, where approved treatment options would be in high demand and expensive, and where drug shortages could occur.

Drugs that are in high demand are vulnerable to counterfeiting and diversion because buyers may be desperate to stock the product, and criminals capitalize on the situation.

The FDA urges consumers to only purchase FDA-approved products from licensed pharmacies located in the United States. Consumers should contact their health care provider if they have any questions or concerns about medical products or personal protective equipment.

The two antiviral drugs approved by the FDA for treatment and prophylaxis of the 2009 H1N1 influenza virus are Tamiflu (oseltamivir phosphate) and Relenza (zanamivir).

Tamiflu and Relenza, in addition to their approved label, have Emergency Use Authorizations that describe specific authorized uses during this public health emergency.

The FDA actively monitors the Internet, and where appropriate, will purchase and analyze drug products.

Consumers can also visit FDA's Web site for tips about how to protect themselves when buying medicines online.

Media Inquiries: Christopher Kelly, 301-796-4676 christopher.kelly@fda.hhs.gov

Consumer Inquiries: 888-INFO-FDA

SOURCE U.S. Food and Drug Administration

Newest study presented at the American College of Nutrition shows Celsius(R) when combined with exercise improves body composition and lipid profiles.

Celsius Holdings, Inc. (OTC Bulletin Board: CSUH) continues to build the scientific portfolio of their calorie-burning brand, Celsius®, with the presentation of a fifth clinical study. The scientifically formulated, calorie-burning beverage not only burns up to 100 or more calories per can, it also enhances the benefits of moderate exercise, by enhancing body composition and improving cardiovascular health, according to the latest independent clinical study, Celsius Holdings, Inc. The study was funded by Celsius Holdings, Inc.

The Metabolic and Body Composition Laboratory of the Department of Health and Exercise Science at the University of Oklahoma just announced the results of the fifth scientific study of Celsius, showing that pre-workout consumption of Celsius results in improvements in the benefits of exercise among a test group of previously sedentary overweight and obese women subjects. The study showed that when compared to exercise alone, drinking a single 12 oz. can of Celsius per day for 10 weeks prior to a workout resulted in the following benefits:

• 46% greater fat loss
• 27% greater muscle mass
• 35% greater endurance performance
• Drinking Celsius with or without exercise resulted in a significant drop in total cholesterol (5 to 13%) and bad LDL cholesterol (12 to 18%). Exercise alone had no effect on blood lipid levels.
  

"Our data suggest that consuming a single serving of Celsius prior to working out may significantly enhance the positive adaptations of exercise on body composition and cardiovascular health and fitness in previously sedentary overweight women greater than exercise alone," stated Jeffrey R. Stout, Ph.D., who served as the Chief Researcher of the study. He added, "These results are important due to the fact that these positive results were achieved in sedentary overweight women who are considered at risk for cardiovascular and many other diseases."

Naturally refreshing Celsius contains no sugar, no preservatives, no high fructose corn syrup, no aspartame, no artificial flavors, and very low sodium- a healthier alternative to energy drinks and other sugary sweet beverages. Celsius drinks are powered by the proprietary blend of ingredients, MetaPlus(TM), that includes Green Tea with EGCG, Ginger, Caffeine, Calcium, Chromium, B Vitamins and Vitamin C. Scientifically shown to raise metabolism over a three-hour period, consuming Celsius results in a sustained calorie burn while keeping you energized.

About Celsius Holdings, Inc.

Celsius Holdings, Inc. (OTCBB: CSUH.OB) markets Celsius®, the original, great tasting calorie burner that is backed by science through its wholly-owned operating subsidiary, Celsius, Inc. Celsius, Inc. is dedicated to providing healthier, everyday refreshment through science and innovation. Information about Celsius Holdings, Inc. is available at our website. More information about Celsius, the original, great tasting calorie burner, is available at http://www.celsius.com.

Forward-Looking Statements

Certain statements made in this press release are forward-looking in nature (within the meaning of the Private Securities Litigation Reform Act of 1995) and, accordingly, are subject to risks and uncertainties. The actual results may differ materially from those described or contemplated. Certain of these risks and uncertainties are discussed in the reports we filed with the SEC.

SOURCE Celsius Holdings, Inc

Bon Appetit Management Company's Eat Local Challenge aims to solve the healthcare crisis through flavor.

Chefs at the sustainable food service company's more than 400 university, corporate, and specialty venue cafes know that the best way to ensure diners make healthier choices is to first appeal to their palates.

Diverse opinions about how to solve the healthcare crisis abound, but a growing number of people like USDA Secretary Tom Vilsack, food journalist Michael Pollan, and Renegade Lunch Lady Ann Cooper agree that a healthy diet with a variety of fresh fruits and vegetables is a good start. The conundrum: produce picked unripe and transported across the country is not as appealing flavor wise, as locally harvested, peak season produce. You can taste the difference. Potatoes dug from a local farm the day before will taste earthy and sweet. Pears allowed to ripen on the tree will be juicy and fragrant, not hard and mealy. A fig picked ripe from a local farm will taste better than any sugary processed dessert. Through long-standing relationships with small-scale, family farms, Bon Appetit chefs are able to provide such delectables.

On September 29th, 2009, for the company's 5th annual Eat Local Challenge, Bon Appetit chefs will pull out all the stops. On that day, every diner in every single Bon Appetit cafe will enjoy a meal made from 100% local ingredients grown and produced from within 150 miles or less of each cafe. This includes dairy products, cooking oils, meats, vegetables--everything but salt.

The Challenge educates diners about the variety of foods available in their local areas, inspiring them to seek out what their local foodsheds have to offer. It's one important step toward building support for local food economies and beginning to rebuild robust regional food systems.

The meals showcase the best of the season's harvest as well as the tastiest artisan and indigenous foods--from Minnesota's wild rice to Monterey's sardine. The Challenge is a celebratory way to make healthy, delicious foods easily accessible to thousands of college students and corporate employees nationwide, and to prove that local food really does taste better. It's one thing to be able to shop at the farmers' market and prepare local food at home in your own kitchen. But the work or school day doesn't usually include such choices. Unlike most public cafeterias serving up bland, tasteless food, Bon Appetit's cafes serve up affordable, restaurant quality food prepared by highly trained chefs. Through the company's Farm to Fork and Healthy Cooking initiatives, great tasting, health-promoting choices are available every day.

The annual Eat Local Challenge requires an extra level of commitment to sourcing locally. And sometimes it requires planning months in advance.

"We wanted to produce a truly 100% local pizza," says David Apthorpe, Executive Chef at Case Western Reserve University in Cleveland, Ohio. "Just in time for the Eat Local Challenge, farmer Monroe Stutzman of Stutzman Farms in Millersburg, harvested and milled the first custom wheat flour exclusively for our pizza. His 35 acres of wheat will produce 70,000 pounds of flour, which will make more than 70,000 pizzas for the Case community to enjoy, year-round. That's the kind of synergy between farmers and chefs that the Eat Local Challenge is all about."

As a final advantage, buying locally keeps money in the local community, and those benefits extend far beyond the eaters and farmers. With the economic downturn and the healthcare crisis both at the top of the news, it's wonderful that the simplest acts, like choosing wholesome foods produced close to home can have an impact on both.

For more about the Eat Local Challenge: http://www.bamco.com/page/25/eat-local-challenge.htm

SOURCE Bon Appetit Management Company

People with chronic low-back problems who do yoga also do better at overcoming pain and depression than people treated conventionally for back pain, a West Virginia University study funded by the National Institutes of Health shows.

The three-year, $400,000 study, published in the September issue of the journal Spine, showed lifted mood, less pain and improved function in the group that did yoga postures compared with a control group who received standard medical therapy.

"The yoga group had less pain, less functional disability and less depression compared with the control group," said Kimberly Williams, Ph.D., research assistant professor in the Department of Community Medicine. "These were statistically significant and clinically important changes that were maintained six months after the intervention."

The 90 study subjects, who experienced mild to moderate functional disability, were randomly assigned to the yoga group or the group that received conventional medical therapy. Yoga participants took 90-minute classes twice a week for 24 weeks, doing postures targeted to relieve chronic low-back pain. Follow up continued for six months after the end of classes or therapy.

"Proponents of yoga have long described its benefits in reducing back pain," Williams said. "But not everybody was convinced. This is a much bigger, much more rigorous evaluation than had been done before."

The classes were taught by certified Iyengar yoga instructors. A popular form of yoga in the United States, Iyengar yoga emphasizes postures that encourage strength, flexibility and balance.

In the United States, low-back pain represents the largest category of medical reimbursements, with $34 billion in direct medical costs reported annually, Williams said.

For an abstract of the study see

http://journals.lww.com/spinejournal/Abstract/2009/09010/Evaluation_of_the_Effectiveness_and_Efficacy_of.18.aspx.

SOURCE West Virginia University Health Sciences Center

Since it first emerged in April, the global swine flu epidemic has sickened more than 1 million Americans and killed about 500. It's also spread around the world, infecting tens of thousands and killing nearly 2,000.

This summer, the virus has been surprisingly tenacious in the U.S., refusing to fade away as flu viruses usually do. And health officials predict a surge of cases this fall, perhaps very soon as schools reopen.

A White House report from an expert panel suggests that from 30 percent to half the population could catch swine flu during the course of this pandemic and that from 30,000 to 90,000 could die.

So how worried should you be and how do you prepare? The Associated Press has tried to boil down the mass of information into 10 things you should know to be flu-savvy.

1. No cause for panic.

So far, swine flu isn't much more threatening than regular seasonal flu.

During the few months of this new flu's existence, hospitalizations and deaths from it seem to be lower than the average seen for seasonal flu, and the virus hasn't dramatically mutated. That's what health officials have observed in the Southern Hemisphere where flu season is now winding down.

Still, more people are susceptible to swine flu and U.S. health officials are worried because it hung in so firmly here during the summer - a time of year the flu usually goes away.

2. Virus tougher on some.

Swine flu is more of a threat to certain groups - children under 2, pregnant women, people with health problems like asthma, diabetes and heart disease. Teens and young adults are also more vulnerable to swine flu.

Ordinary, seasonal flu hits older people the hardest, but not swine flu. Scientists think older people may have some immunity from exposure years earlier to viruses similar to swine flu.

3. Wash your hands often and long.

Like seasonal flu, swine flu spreads through the coughs and sneezes of people who are sick. Emphasize to children that they should wash with soap and water long enough to finish singing the alphabet song, "Now I know my ABC's..." Also use alcohol-based hand sanitizers.

4. Get the kids vaccinated.

These groups should be first in line for swine flu shots, especially if vaccine supplies are limited - people 6 months to 24 years old, pregnant women, health care workers.

Also a priority: Parents and caregivers of infants, people with those high-risk medical conditions previously noted.

5. Get your shots early.

Millions of swine flu shots should be available by October. If you are in one of the priority groups, try to get your shot as early as possible.

Check with your doctor or local or state health department about where to do this. Many children should be able to get vaccinated at school. Permission forms will be sent home in advance.

6. Immunity takes awhile.

Even those first in line for shots won't have immunity until around Thanksgiving.

That's because it's likely to take two shots, given three weeks apart, to provide protection. And it takes a week or two after the last shot for the vaccine to take full effect.

The regular seasonal flu shot should be widely available in September. People over 50 are urged to be among the first to get that shot.

7. Vaccines are being tested.

Health officials presume the swine flu vaccine is safe and effective, but they're testing it to make sure.

The federal government has begun studies in eight cities across the country to assess its effectiveness and figure out the best dose. Vaccine makers are doing their own tests as well.

8. Help! Surrounded by swine flu.

If an outbreak of swine flu hits your area before you're vaccinated, be extra cautious.

Stay away from public gathering places like malls, sports events and churches. Try to keep your distance from people in general. Keep washing those hands and keep your hands away from your eyes, nose and mouth.

9. What if you get sick?

If you have other health problems or are pregnant and develop flu-like symptoms, call your doctor right away. You may be prescribed Tamiflu or Relenza. These drugs can reduce the severity of swine flu if taken right after symptoms start.

If you develop breathing problems (rapid breathing for kids), pain in your chest, constant vomiting or a fever that keeps rising, go to an emergency room.

Most people, though, should just stay home and rest. Cough into your elbow or shoulder. Stay home for at least 24 hours after your fever breaks. Fluids and pain relievers like Tylenol can help with achiness and fever. Always check with a doctor before giving children any medicines. Adult cold and flu remedies are not for them.

10. No swine flu from barbecue.

You can't catch swine flu from pork - or poultry either (even though it recently turned up in turkeys in Chile). Swine flu is not spread by handling meat, whether it's raw or cooked.

By MIKE STOBBE, AP Medical Writer

Source: U.S. Centers for Disease Control and Prevention, New York City Department of Health and Mental Hygiene.