Bed-Sharing Raises SIDS Risk Fivefold, Study Finds

The risk of sudden infant death syndrome (SIDS) is five times higher when parents sleep with their infant, a new study finds.

 

British researchers noted that bed-sharing increases the risk for SIDS even if parents do not drink, use illegal drugs or smoke. They advised that rates of SIDS, which is a major cause of infant death in developed countries, would drop dramatically if parents did not sleep with their babies.

 

In the United States, all parents are advised to not sleep with infants less than 3 months old. However, in England only certain parents, such as those who smoke, drink or use drugs, are advised to do the same. Based on their findings, the researchers said a stronger stance against bed-sharing for infants is needed in that country.

 

The study, led by Robert Carpenter, a professor at the London School of Hygiene and Tropical Medicine, involved data on 1,472 SIDS cases and 4,679 "controls" published in five different sets of data from the United Kingdom, Europe and Australasia.

 

"Eighty-eight percent of the deaths that occurred while bed-sharing would probably not have occurred had the baby been placed on its back in a cot by the parents‘ bed," the study authors wrote in a school news release.

 

The researchers added that even among very low-risk breast-fed babies, 81 percent of SIDS deaths in infants under the age of 3 months could have been prevented by not co-sleeping. In cases where neither parent smoked, the baby was breast-fed and the mother did not drink or take drugs, the risk for SIDS was still five times higher than if the baby slept in a crib next to the parents‘ bed. The study authors pointed out that the parents of 22 percent of the infants who died from SIDS had been sleeping with their child at the time of death.

 

The investigators pointed out the risk for SIDS drops as babies get older. Still, they noted, the risk was much higher if either parent smoked, or if the mother had at least two drinks within 24 hours or had used illegal drugs, such as marijuana, at any time since the baby was born.

 

Over the past decade, there has been a significant increase in co-sleeping; the study authors estimated that about half of SIDS cases occur while co-sleeping.

 

"We do not suggest that babies should not be brought into the parent‘s bed for comfort and feeding," the researchers wrote. "This has been investigated in previous studies and has not been found to be a risk factor, provided the infant is returned to his or her own cot for sleep."

 

The study was published in the current online edition of the journal BMJ Open.

 

More information

The U.S. Centers for Disease Control and Prevention has more about SIDS.

Health News Copyright © 2013 HealthDay. All rights reserved.

Fridge Makeover: How to Revamp Your Diet on 3 Different Budgets

Joy Bauer, MS, RD, CDN is the nutrition and health expert for NBC’s TODAY Show and NY Times bestselling author. For smart eating tips and scrumptious recipes visitJoyBauer.com and follow Joy on Twitter, Facebook, and Pinterest.

 

Want to feel energized and bust through your weight goals but can’t muster up the dough to fuel your body with award winning grub? Good news — healthy food does NOT have to cost an arm and a leg. Really. In fact, it’s quite possible to eat well and have money left over for a new pair of slim jeans and an exercise DVD. Just follow my “how to” guide for stocking your kitchen with budget-friendly (and great tasting) ingredients… both your wallet and waistline will appreciate the love.

 

Before hitting the grocery store, memorize these six “shop savvy” tips: 

1. Check sale ads and note product prices at particular markets in your area. Staples like pasta and rice may be cheaper at one place, while another grocery store may have better deals on produce.
2. Buy any fresh produce that is in season or on sale. The best deals are usually located at a special display towards the front of the fruit and vegetable section. Remember: All produce provides health perks, so don’t get caught up with “trendy” or “exotic” picks. Make affordable fruits like bananas, apples, and oranges your weekly staples, and save more costly options like pineapple, pomegranates, melons, and papayas for special treats. Plus, take advantage of frozen produce, which is just as nutritious as fresh.
3. When non-perishable items like whole grain pasta, low-sodium soups, brown rice, and peanut butter are on sale, stock up on extras to keep in your cupboards or pantry.
4. Eat like a vegetarian. Plant-based proteins like beans, lentils, nuts, and seeds are much less costly than animal proteins like fish and beef.
5. Buy in larger containers and create your own portion-controlled packs whenever possible.
6. Guzzle water. Instead of spending hard-earned cash on liquid calories, stick with water filtered from your own tap. Mix up low-cal drinks by adding fresh fruit (lemon, lime, and orange slices are my personal favorites), or herbs such as fresh mint and basil.

Below are three strategic grocery lists at various price points. Choose the version that suits your budget and hit the market. We‘ve even created special, printable lists for every tier. You’ll notice that many items like oats and beans will last several weeks, while other items like meats and produce require frequent restocking. Also, feel free to add in favorite seasonings and herbs like garlic powder, red pepper flakes, cayenne, and dried or fresh basil.

No matter what your price range, you’ll be able to make healthy meals that taste delicious and won’t break the bank (or require hours in the kitchen). Each tier includes new items to be built upon the two tiers before it. Let the shopping games begin!

 

STRATEGICALLY THRIFTY ($60 MAKEOVER)

 

Pantry

• Oats: To maximize your savings, buy plain, dry oats in big canisters.
• Beans: Stockpile these pantry staples when they go on sale; dried beans will keep up for a year, and canned beans will last as long as five years.
• Peanut butter: Choose any brand of “natural” peanut butter. Use it as a spread on apple slices, or try making satay-style sauces with it.
• Canned tomatoes: Perfect for making your own marinara sauce or for tossing into soups and stews. Look for varieties with no salt added whenever possible.
• Whole-grain pasta: Add veggies and grilled chicken for a quick dinner, make pasta salad for a cool dish, or toss macaroni into a soup for some added fiber and texture.
• Whole-wheat bread: Perfect for brown bag lunch sandwiches throughout the week — if you’re living alone, store your loaf in the fridge or freezer to keep it from getting moldy.
• Low-sodium broth: Whether you go for vegetable or chicken, broth can help infuse flavor into simple grains like rice or quinoa.

Refrigerator

• Lean Ground Turkey: An excellent substitute for red meat in tacos, burgers, meatballs, chili, and meat sauce. Aim to purchase ground turkey that is at least 90 percent lean.
• Eggs: A low-cost, high-quality protein source. When stored properly in the fridge, raw eggs last about three weeks in the shell.
• Milk: Low-fat cow’s milk, soymilk, and unsweetened almond milk each contain calcium and vitamin D — two nutrients that are critical for all maintaining strong bones.
• Non-fat yogurt: A wholesome, protein and calcium-rich snack or breakfast option. To save money, buy the large 32-ounce tubs instead of the more expensive individual cartons.

Freezer

• Frozen vegetables: one of the greatest values in the grocery store — and they are just as nutritious as fresh. Generic versions are often cheaper than the popular name brands (unless they’re on sale).
• Frozen spinach: Thaw frozen chopped spinach and add it to everything — from turkey burgers to marinara sauce to lasagna to tacos.
• Frozen fruit: Just as nutritious as fresh fruit ones, and during the off-season months, it’s less expensive than imported fresh varieties.
• Frozen tilapia: This mild and versatile fish is really easy to cook and tends to be one of the cheaper varieties available.

Produce

• Sweet potato: Turn sweet potatoes into everyday favorites by using them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for 4-5 minutes.
• Cabbage: Filled with cancer-fighting compounds, shred a head of cabbage to make a flavorful coleslaw or throw into soups and stews for a hearty touch. 
• Bag of onions: Onions are amazingly cost efficient flavor enhancers. They can be stored in the pantry for up to 2 months so feel free to buy in bulk.
• Bag of whole carrots: Carrots are a very versatile veggie. If you buy them whole, just cut them into sticks when you get home from the grocery store to have easy access for later. They last in the fridge for 2-3 weeks.
• Bananas: Probably one of the best bargains in the fruit department, bananas make a convenient grab-and-go snack, can easily be sliced into cereal or oatmeal, or layered on a peanut butter sandwich. Overripe bananas can be peeled and tossed in the freezer for future use in smoothies or baked goods recipes.
• Apples: Apple prices will depend on the variety. In general, Red Delicious and Golden Delicious are your best bargains, but feel free to mix it up with other types when they go on sale. They store well in the fridge (6-8 weeks), so don’t be afraid to get the bulk bags.

Flavorings

• Balsamic vinegar: Great low-calorie flavor enhancer for just about any entree or vegetable. You can also mix it with a touch of olive oil and seasonings for a low-calorie, low-salt salad dressing.
• Olive oil: Invest in a reusable oil mister and a bottle of olive oil could last you almost an entire year. The mister allows you to spray on a thin layer of oil to coat your pans, just enough to keep food from sticking.

Beverages

• Coffee: Coffee has been shown to help prevent memory loss and decrease the risk of certain cancers. But don‘t let your cup of joe be a calorie trap — be stingy with added milk and sugar.

Need something to make with your new groceries? How about an apple and oat cobbler, baked tilapia with spicy-tomato pineapple relish, or any of these dishes.

 

UPPING THE EDIBLE ANTE ($110 MAKEOVER)

Everything from Strategically Thrifty, plus:

Pantry

• Brown rice: Add your own seasonings to jazz up this simple whole grain, or try boiling in low-sodium broth instead of water to infuse a bit more flavor. 
• High-fiber cereal: Sprinkle on yogurt and fruit for a yummy parfait, and mix with nuts and dried fruit for an easy grab-and-go snack.

Refrigerator

• Low-fat cheese: For a great protein rich snack, part-skim mozzarella string cheese is perfect paired with a piece of fruit.
• Chicken breast: One of the leanest meats you can find, chicken breast is easy to cook and incorporate into just about any dish. Check out 10 ways to jazz up your chicken.
• Hummus: Healthy alternative to dips — and it can be used in place of mayonnaise on sandwiches.
• Silken tofu: Packed with protein and super easy to incorporate into smoothies and soups to make them creamy and indulgent.

Freezer

• Sunflower seeds: Like nuts, they’re high in healthy fats and protein. Toss them into a trail mix for a filling snack, or sprinkle on yogurt or oatmeal for some crunch.
• Ground flax seed: Flax seeds are a good source of omega-3 fats. Be sure to buy the ground variety, and store in the fridge or freezer to keep them lasting longer.
• Frozen broccoli: Similar to frozen spinach, frozen broccoli can be added to just about anything. Mix it right into burgers, omelets, stir-fries, meat loaf, and cream soups. Plus, it makes a great baked potato topping too.
• Frozen blueberries or raspberries: Eat straight out of the bag for a delicious “no added sugar” dessert or incorporate into smoothies or as topping on oatmeal.
• Frozen shrimp: Frozen shrimp can stay in the freezer for up to 9 months. They are a super lean source of quality protein, and only take about 5-10 minutes to cook up.

Produce

• Mushrooms: Simply sauté with garlic and olive oil for a simple side dish or fold into an omelet. You can even mix it into burger patties for some added nutrition.
• Garlic: This is a go-to flavor enhancer for just about any dish. Mince and throw into a stir-fry, blend into a pesto, or roast and spread on toast. Plus, garlic stays at room temperature for 3-5 months, or you can peel and store cloves in the freezer for up to a year.
• Melons: When melons are in season, bring home your favorite variety and chop into cubes. Store them in the freezer for an easy dessert or fancy ice cube, or mix with some low-fat cottage cheese for a refreshing snack. 
• Pineapple: When you can smell the sweetness of a pineapple, you know it’s ripe and ready for eating. Chop up chunks for an easy snack, simple dessert, or blend into smoothies.

Flavorings,

• Salsa: Spoon it on eggs, mix it into hummus, or use it to add some pizzazz to traditional chicken or turkey salad.

Beverages

• Seltzer: Buy naturally flavored seltzer in fun flavors and enjoy instead of soda. Also, use it to dilute your favorite fruit juice, or add it to white wine or vodka for a low-cal cocktail.

Treats

• Dark chocolate: Enjoy one ounce a day as a guilt-free indulgence….or grate shavings on yogurt or fresh fruit for an elegant touch.

New goods means new recipes, try making a shrimp and broccoli scampi, hummus “deviled” eggs, or any of these recipes. Download your cheat sheet here.

 

HEALTHY WIGGLE ROOM ($155 MAKEOVER)

Everything from Strategically Thrifty, Upping the Edible Ante, plus:

Pantry

• Lentils: This fiber and protein-packed legume cooks up quickly. Just simmer with diced tomatoes and seasonings for a hearty side dish, or add dry lentils to soups and stews to boost protein without relying on expensive meats. 
• Low-sodium marinara: If making your own sounds like a drag, buying the bottled variety (especially when it’s on sale) can be a major time-savor.
• 100 percent pure pumpkin puree: Stock up on this pantry staple whenever it’s on sale. It’s really tasty mixed into nonfat vanilla yogurt with a dash of cinnamon (tastes like pie!).

Refrigerator

• Greek yogurt: Provides twice the amount of protein compared to traditional yogurt — and is a terrific substitute for mayo and sour cream in recipes and dips.

Freezer

• Nuts: Pre-portion into plastic bags for nutritious on-the-go snacks. Buy in bulk and store in the freezer to extend shelf life.
• Frozen edamame: Steam or microwave a cup’s worth for a high-quality carbohydrate and protein-rich snack.
• Wild Salmon: Loaded with protein, omega 3 fats, and vitamin D, fresh salmon lasts no more than 2 days in the refrigerator so go for the frozen kind and defrost in the refrigerator when you’re ready to use.

Produce

• Organic sweet potato: Potatoes make the list of produce items that tend to be most contaminated by pesticides, so buy the organic variety whenever possible.
• Baby Carrots: These bite-sized carrots are super-convenient and can be eaten as a snack or tossed into stir-frys, cole slaws, soups, and salads.
• Organic apples: Apples make the list of produce items that tend to be most contaminated by pesticides, so buy organic versions whenever possible. 
• Organic kale: Kale is a serious “super green.” Saute with garlic and olive oil, or tear it up add mix with other raw and cooked veggies for a yummy salad. 
• Organic bell peppers: To get a hearty dose of vitamin C, slice up a bell pepper and much on it raw… or dip into hummus or salsa for a tasty, slimming snack.

Flavorings

• Canola oil: Another heart-healthy oil to add to the kitchen cabinet. Canola oil works better with higher heat cooking and has a more neutral flavor than olive oil. Be sure to pour into an oil mister to get the most bang for your buck!

Beverages

• Wine: Vino had to make the list! Sip slowly and savor the flavor… freeze leftover wine in ice cube trays and defrost for future recipes.

Your super-stocked pantry means even more options to cook. Try making vanilla cinnamon French toast, curried chicken salad with sweet green peas, or any of these recipes. 

 by Joy Bauer

Easing into grilling season

Memorial Day, originally created almost a century and a half ago to honor the soldiers who gave their lives in the Civil War, has become a national institution -- a time not only to pay our respects to those lost in all our wars, but also to gather with our families, friends, and communities to enjoy the simple pleasures of life in America.

 

The holiday was first held at this time of year because, by late May, flowers are in bloom everywhere to decorate the graves of the fallen. And the improving weather also makes the three-day weekend -- Congress officially declared Memorial Day the last Monday in May starting in 1971 -- a good way to anticipate summer with picnics and cookouts. That‘s why so many people now also consider Memorial Day the start of the grilling season, even though summer is still three weeks away.

 

Memorial Day grilling presents its own special challenges. The weather can still be variable, even where I live in Southern California, so you don‘t necessarily want to count on spending lots of time at the grill. That‘s why I like to ease into grilling season with recipes that can be prepared at least partially in the kitchen. And, since some people don‘t yet consider themselves "swimsuit-ready" and may be watching what they eat, it‘s not necessarily an ideal time to serve up robust food from the grill. So, apart from the simple fact that I like seafood and try to eat healthful foods, I often choose to grill fish for Memorial Day.

 

My recipe for Grilled Halibut with Tomatoes and Sweet Peppers meets both of those criteria. Most of its very simple cooking takes place in the kitchen where, while the grill heats up, you gently simmer a sauce of diced tomatoes, red bell peppers, garlic, onion, fresh herbs, and saffron: a mixture bursting with the bright, fresh flavors of the approaching season. Then, at the last minute, you very quickly grill fresh halibut fillets, which take just minutes to cook to perfect doneness, seared a nice, deep golden-brown on the outside and still moist within. (Feel free to substitute any other fresh fish you prefer.) Spoon the sauce onto a platter or plates, place the fish on top, garnish with a few basil leaves, and you‘re ready to eat.

 

This recipe offers one extra bonus appropriate to late springtime, too. Should the weather where you live turn cold or wet this coming weekend, you can just as easily cook the fish on an indoor grill, in a ridged stovetop grill pan, in a nonstick sauté pan, or under the broiler. No matter how you prepare it, the results will really make you feel like summer is just around the corner.

 

Grilled Halibut with Tomatoes & Sweet Peppers 

Serves 4 to 6

1/3 cup extra-virgin olive oil

1 medium yellow onion, minced

4 garlic cloves, minced

Pinch red pepper flakes

1 pound organic tomatoes, peeled, seeded, and diced

1 organic red bell pepper, cored, stemmed, seeded, deveined, and diced

Pinch saffron threads

Pinch chopped fresh thyme leaves

Pinch chopped fresh basil leaves, plus whole leaves for garnish

1/2 cup dry white wine

Salt

Freshly ground white pepper

2 pounds fresh halibut fillet, cut into 4 or 6 equal portions

Preheat the grill.

Meanwhile, in a heavy saute pan, heat 1/4 cup of the olive oil over medium heat. Add the onion, garlic, and pepper flakes and saute, stirring, frequently, until they begin to soften, about 3 minutes. Stir in the tomatoes, bell pepper, saffron, thyme, basil, and wine. Continue cooking over medium heat, stirring occasionally, until the mixture is thick, about 30 minutes. Season to taste with salt and pepper. Cover and keep warm.

 

When the grill is hot, brush the remaining olive oil all over the halibut and season lightly on both sides with salt and pepper. Grill the fish until nicely seared but still moist in the center, 2-1/2 to 3 minutes per side.

 

To serve, spoon the tomato-pepper mixture into the center of heated dinner plates or a serving platter. Place the grilled halibut fillets on top and garnish with basil leaves. Serve immediately.

 

 

Exercise May Ease Pain of Fibromyalgia, Study Suggests

Exercise won‘t exacerbate the pain associated with fibromyalgia, and it may actually improve it, a new study suggests.

 

Researchers from Wake Forest Baptist Medical Center in Winston-Salem, N.C., found that engaging in light to moderate physical activity over time could ease symptoms of the condition.

 

"For many people with fibromyalgia, they will exercise for a week or two and then start hurting and think that exercise is aggravating their pain, so they stop exercising," study senior author Dr. Dennis Ang, associate professor of internal medicine at Wake Forest, said in a Wake Forest news release.

 

"We hope that our findings will help reduce patients‘ fears and reassure them that sustained exercise will improve their overall health and reduce their symptoms without worsening their pain," Ang added.

 

In conducting the study, which was published online May 2 in the journal Arthritis Care & Research, the researchers had 170 people engage in individualized moderate exercise plans, such as light jogging or brisk walking, for 20 minutes daily. During the 36-week study, the participants‘ symptoms and physical activity were assessed in questionnaires every 12 weeks.

 

The study showed that the participants who engaged in moderate-intensity exercise for at least 12 weeks had greater improvements in their symptoms than those unable to attain higher levels of physical activity.

 

The researchers concluded that long-term physical activity as recommended in current medical guidelines does not lead to increased pain for those with fibromyalgia.

 

Fibromyalgia or similar conditions affect roughly 10 percent of U.S. adults. Symptoms include widespread musculoskeletal pain accompanied by fatigue, sleep disturbance and memory issues. Experts suggest that fibromyalgia is a pain-processing disorder caused by abnormal functioning of the central nervous system.

 

More information

The U.S. National Institute of Arthritis and Musculoskeletal and Skin Diseases provides more information on fibromyalgia.

Health News Copyright © 2013 HealthDay. All rights reserved.

Shakira Dishes on Sexiness After Childbirth

Noel Vasquez/Getty Images for Extra(LOS ANGELES) -- Shakira is known for her sexy dance moves, but the "Hips Don‘t Lie" singer and The Voice coach admits she was insecure about her body after giving birth to her first son, Milan, in January.

"It‘s hard to deal with a lot of the things that you have to deal with. You know, looking at your new image in the mirror. I looked like a Shar-Pei when I first delivered," Shakira admitted on a special Mother‘s Day edition of The Ellen DeGeneres Show, which aired Friday. "I was like, ‘Oh my God. Am I ever going to be sexy again? Is my man ever going to feel attracted to me again the way he used to be?‘"

Shakira‘s boyfriend is soccer star Gerard Pique. The two welcomed their first child in Barcelona, Spain.

Spanish media reports had suggested that Shakira, who‘s 36, had scheduled a Caesarean section, but that didn‘t make childbirth any easier for her.

"Delivering a baby is not as idyllic as people make it seem," she told Ellen. "Don‘t expect that he is going to be rosy cheeks, cherub when he is born. Actually, when I saw mine, I was like, ‘Oh my God, he‘s purple and wrinkled!‘"

Ellen also gave Shakira a special gift for Milan: his own mini-Voice revolving red chair, complete with his own little button to push.  Demonstrating how the chair spins around, Ellen said, "If he wants to have dinner and playtime, he turns around. If not, he doesn‘t!"  Shakira said the gift was "the cutest thing ever!"

Copyright 2013 ABC News Radio

The Advanced No-Gym Bodyweight Workout

 

Think bodyweight training can’t get intense? Our favorite no-equipment moves are getting a whole lot more kick-ass — from head to toe. Designed by Greatist Expert and trainer Jonathan Angelilli, this advanced bodyweight workout stacks exercises in back-to-back circuits to keep the heart rate up while building strength and speed. From handstand push-ups to single-leg planks, 30 minutes is all it takes to put the mind and body to the test — no heavy weights or machines necessary.

Before performing any of the advanced bodyweight moves below, Angelilli recommends having a foundation of at least one year of strength training under your belt (on top of being healthy and injury-free, of course). And to stay that way, be sure to adequately warm-up. Begin by foam rolling all the major muscle groups, followed by a 5-minute jog or walk on an incline. Lastly, don’t forget to devote at least 10 minutes to dynamic movement prep 
(think: walking knee hugs and  “the world’s greatest stretch"). 

Unfamiliar with any exercises illustrated below? Scroll past the infographic for detailed descriptions on how to perform each move safely and effectively. If the prescribed rest periods aren’t quite cutting it, add some extra time for recovery (remember quality over quantity when all’s said and done). And if the workout’s not challenging enough, cut the rest periods in half — or less — to keep pushing yourself to achieve your very best. 

Exercise Cheat Sheet — The How-To‘s

1a. Jump Lunge
Targets: Legs
How to: Take the traditional lunge up a notch. Start with a basic front lunge — but on the way up, explode with enough force to jump a few inches off the ground. Land softly with both legs bent at 90 degrees (and the front knee positioned directly over the ankle). Got the hang of things? Switch legs in mid-air, landing with the other leg in front. Alternate for 10-15 reps on each leg while maintaining a strong core and upright torso.

1b. Clapping Push-Up
Targets: Chest, triceps, core
How to: Ready to get a little hang time? This move starts with a standard push-up, but on the way up, push off of the floor explosively enough that the upper body takes flight. Bring the hands together mid-air for a single clap (or more if you’ve got it like that!), then return to starting position. Aim for 10-15 reps, or however many you can execute with good form.

1c. Single-Leg Glute Bridge
Targets: Glutes, hamstrings, lower back
How to: Start lying on your back with your knees bent and feet flat on the floor, about eight inches from your butt. Bring the right leg into the chest, then raise up into a half bridge position by pushing firmly into the left foot. Repeat for 10-15 reps, then repeat on the other leg. Not challenging enough? Try pulsing at the top (meaning dropping down a quarter rep, then back up a quarter rep before lowering all the way back down).

1d. Side Plank Star
Targets: Obliques, glutes, shoulders
How to: Got those side planks down pat? Time to raise the bar. Starting in a traditional side plank (forearm on the ground and body stiff as a board), lift the top leg straight up while keeping the rest of the body perfectly still. Hold it there for 1-2 seconds, then bring the top leg back down to meet the other leg. For those feeling nice n’ steady, try lifting that leg a few inches higher with each rep. Repeat for 10-15 reps, then switch.

2a. Handstand Push-Up
Targets: Shoulders, chest, core, glutes
How to: To play things safe, Angelilli recommends starting with the basic handstand. Spread those fingers wide, shoulder-width on the ground, about 12 to 18 inches from a sturdy wall. With hands flat like pancakes and pointer fingers parallel to each other, walk the feet as close to the hands as possible, so you’re in a short downward facing dog position. Next, bend one leg, and use it to kick the straight leg up and over your head until it hits the wall. (Be sure to keep those elbows locked!) Once you have the strength and balance to hold steady for two minutes straight, try out sets of 10 mini reps (lowering down 1-2 inches and returning to the starting point) with the feet riding the wall. Once your strength is there, try the full-on handstand push-up — we recommend a spotter for those first few attempts!

2b. Rotating Jump Squat
Targets: Legs, core
How to: The basic bodyweight squat gets some serious hang time with this advanced move. Lower into a traditional squat, back flat with thighs parallel to the ground, and explode off the ground, rotating mid-air 180 degrees counterclockwise. Land softly in a squat, and with no rest in between reps, launch into the next jump, rotating 180 degrees clockwise this time. Be sure to keep the chest up and spine long, using your breath and your abs to help power you through. Repeat for 10-15 reps.

2c. Plank Balance
Targets: Core, shoulders, hip flexors
How to: Starting in a traditional plank position with the back flat and forearms planted securely on the floor, simultaneously lift your left arm and right leg until they are parallel to the ground. Hold for a second (or longer!), then switch, keeping the core tight and hips steady. Aim for 10-30 reps, or, go for time. (Any chance you can sing the Star Spangled Banner while holding tight?)

2d. Pulsing Superman
Targets: Lower back, glutes, core
How to: Ready to channel your inner superhero? Lie on your stomach with the arms and legs pointing to the back wall. Peel your upper body off the mat, and lift the arms and legs, keeping them straight. Next, comes the tricky part: At the very top of the position, pulse the body one inch up then one in down for 10-20 reps. Up the ante even more by making those reps super-slow — just don’t forget to breathe!

Want more? Check out 17 Powerful Bodyweight Exercises for Strength and Speed, or for a more beginner-friendly workout: The 30-Minute, No-Gym Bodyweight Workout.

Tried the above workout? Let us know how it went in the comments below, or by tweeting at @nycfitness and @jshakeshaft. 

Double Whammy for Your Heart

 Air pollution and noise pollution both may boost the risk of heart disease, new research from Germany suggests.

"Many studies have looked at air pollution, while others have looked at noise pollution," said Dr. Barbara Hoffmann, a professor of environmental epidemiology at IUF Leibniz Research Institute for Environmental Medicine and lead author of the new study.

 

"This study looked at both at the same time and found that each form of pollution was independently associated with subclinical atherosclerosis," Hoffmann said.

Atherosclerosis is also known as hardening of the arteries.

Hoffmann and her colleagues are scheduled to present their findings Monday in Philadelphia at a meeting of the American Thoracic Society.

 

The researchers analyzed data from a continuing population study underway in the Ruhr region of Germany. The data covered how exposure to fine particle pollution and long-term traffic noise exposure affected cardiovascular risk among more than 4,200 residents, average age 60, of three cities in the vicinity.

 

After controlling for age, gender, smoking status, physical activity, alcohol use and other factors that could affect the results, the team found that air and noise pollution significantly boosted a clinical measure of arterial hardening known as the "thoracic aortic calcification," or TAC.

 

While local air pollution was found to drive up TAC among the study participants by an average of nearly 20 percent, local noise pollution drove up TAC by roughly 8 percent, the investigators found.

 

"Both exposures seem to be important, and both must be considered on a population level, rather than focusing on just one hazard," said Hoffmann in a news release from the Thoracic Society. She said she plans to investigate the effect of both variables over a longer period of time.

 

Dr. Philip Harber, a professor of public health at the University of Arizona, said the study is important "because it says that both air pollution and noise pollution represent important health problems."

 

Harber, who was not involved in the study, said the findings could clear up common misperceptions. "In the past, some air pollution studies have been dismissed because critics said it was probably the noise pollution that caused the harm, and vice versa. Now we know that people who live near highways, for instance, are being harmed by air pollution and by noise pollution," he said in the news release.

 

Although the study found an association between exposure to noise and air pollution and arterial hardening, it did not prove a cause-and-effect relationship.

 

The data and conclusions of research presented at medical meetings should be viewed as preliminary until published in a peer-reviewed journal.