January makes you want to eat potatoes, drink wine and sleep forever. The days are dark and short, seasonal depression causes fatigue and the couch is often far more inviting than the frigid outdoors.

Doctors can help when your winter energy crisis stems from a medical problem, such as a sluggish thyroid, anemia or diabetes. But for most of us, lifestyle changes are all we need.

"To get more energy, you need to remove what's draining you and replenish it with nourishment from food, natural light, love, supplements and community," said Frank Lipman, a New York integrative physician who specializes in treating fatigue, said in an interview.

Find out what's sapping your energy and what you can do to pick up your pace.

DRAIN: Your breakfast. A bowl of sugary cereal, a doughnut or a bagel might give you a quick burst of energy, but without some protein, you'll be in slow motion before lunch. Carbohydrates—especially refined carbs—are broken down very quickly so blood sugar soars and the brain shuts down production of orexin, a neuropeptide responsible for feeling art, said Tucson personal nutrition coach and author Jack Challem.

BOOST: Eat protein, good fats and some carbohydrates to control blood sugar and avoid getting a burst of glucose. Try scrambled eggs on whole wheat toast, oatmeal with yogurt and a handful of seeds or an omelet with cheese, tomato and mushrooms. Smoothies with fruit, whey powder and almond milk are also a good option, said Lipman, the author of "Spent" (Simon and Schuster, $25), a comprehensive guide to ending exhaustion. Instead of using bananas in smoothies, try avocados, he suggests.

DRAIN: Your caffeine addiction. America's favorite drug can give you that critical afternoon kick in the butt, but so called "energy" drinks and foods actually cause fatigue, anxiety and insomnia, headaches and other symptoms. That's because caffeine doesn't instruct your DNA to make more energy; it tells it to activate your nervous system, a process that expends energy. Caffeine has also been shown to block adenosine receptors; getting enough adenosine during the daytime is a trigger for getting to sleep at night. If you drink a cup of coffee at noon, a quarter cup's worth could still be in your system by midnight.

BOOST: If you can't go cold turkey, limit consumption to three 8-ounce cups of coffee or tea per day (about 200 or 300 milligrams of caffeine), said California registered nurse Nadine Saubers, an expert in fatigue-related illnesses. Try switching to green tea; even though it has caffeine, its health effects outweigh any negatives. Or try ginseng tea for a refreshing pick-me-up. Avoid energy drinks and foods that contain caffeine and sugar; they only mimic the effects of energy. When your energy flags at 3 p.m., try eating a handful of walnuts or almonds instead of getting a coffee. Nuts have a unique combination of protein (for long-term energy release), fiber and healthy fats.

DRAIN: Your shoes. The human body is built to move. The more you move it, the more energy it generates. While high heels might look nice, they can also discourage walking around the office, taking a energizing outdoor stroll or walking up the stairs. "Even moderate exercise [30 minutes three times a week of brisk walking] has been shown to increase the number and efficiency of mitochondria to produce energy," said integrative doctor Woodson Merrell, author of "The Source" (Simon and Schuster, $26). "Exercise is like plugging into the grid—it creates energy (as long as you don't overdo it.)"

BOOST: Take your shoes off and jump up and down for three minutes. Feel that surge of energy? If you can't part with stilettos, keep a comfortable pair of shoes at your desk. Cole Haan has cute shoes that use Nike technology, and Aerosoles (which can be found at Marshalls) are comfortable and inexpensive. Geox offers "breathable" dress and casual footwear for men, women and kids. Look for shoes with rounded toes rather than pointy. The more material on the sides (surrounding the foot) the better.

DRAIN: Your credit card debt.Money issues are among life's leading stressors. And stress is a common cause of fatigue. "Stress—and more importantly, how you perceive it—is the single most pervasive factor that determines the state of your energy," Merrell wrote in "The Source." Negative thoughts or monkey mind—a brain stuck in overdrive—can also be draining. Gaining control over your stress levels can "affect a dramatic increase in energy and as a result you will be less likely to get sick," Merrell wrote.

BOOST: In many cultures, breath is energy. If Merrell could only do one thing to increase his energy, it would be this "breath break": Sit up straight, throw your shoulders back and inhale slowly to the count of four, letting the abdomen expand. Pause for one count. Exhale slowly to the count of six, letting the abdomen deflate. Pause for one count. Repeat four times.

DRAIN: Computer and television monitors. Humans are photosensitive, like leaves on trees. "The bright light of a television or computer may stop our melatonin levels from rising to induce sleep because our body still thinks it is daytime," said Lipman. A lack of shut-eye, of course, is going to leave you feeling zapped.

BOOST: If you're wired but tired at night, turn off your TV at 10 p.m. or earlier; at the same time, turn off your cell phone, handheld devices like BlackBerrys and iPhones and computers. "If you must keep them on, keep them as far away from your head as possible," said Lipman.

Vote for the "worst toy of the year"

The Smart Cycle is one of five finalists for a TOADY (Toys Oppressive and Destructive to Young Children) Award, a contest dreamed up by the Campaign for a Commercial-Free Childhood (CCFC). 

Parents might be comforted that their child is getting "exercise" while watching Dora and Diego, but as the Campaign for a Commercial Free Childhood points out, the toy "makes trips to the park--and parents--superfluous."

Moreover, do we really want preschoolers on exercise equipment? They need to run, crawl, jump and play, not mindlessly pedal a bike.

If you want to cast your own vote, go to the link at the bottom.

Q: I'm trying to lose weight and want to know many calories I'm burning while on cardio equipment. Which provides the most accurate calorie count: a stationary bike, a treadmill or an elliptical machine?

Recalled brands include Clif Bar, Luna, ZBaR, Clif Mojo and Builders.

Clif Bar has joined the growing list of manufacturers recalling peanut products distributed by a supplier linked to a salmonella outbreak.

Over the past week, several companies have recalled products, ranging from cereal to ice cream, because the products included peanut ingredients supplied by Peanut Corporation of America.

For a complete list of recalls, go to the Food and Drug Administration's site.

Salmonella is an organism which can cause serious and sometimes fatal infections in young children, frail or elderly people, and others with weakened immune systems, according to the FDA. Healthy persons infected with salmonella often experience fever, diarrhea (which may be bloody), nausea, vomiting and abdominal pain.

In rare circumstances, infection with salmonella can result in the organism getting into the bloodstream and producing more severe illnesses such as arterial infections endocarditis and arthritis.

If you have the bars, destroy them, but keep the "Best By/Sell By" code found on the back of the package. You can contact Clif Bar & Company at 1-800-254-3227 or go to the Clif Bar Web site.

Fitness is like a drug; each person needs a different dose. But if you're time-pressed you can still benefit from the bare minimum: a one-minute burst of movement.

"A quick pump up—something like a jumping jack—is an all-over body workout that can get you over the low slump in the day," said personal trainer and fitness expert Tracey Mallett (left), who includes one-minute cardio intervals in her book "Sexy in 6" (Lifelong, $17.95).

Sadly, one measly 60-second workout won't blast you into shape. It can, however, quickly boost energy levels, refocus your attention and increase your blood flow.

String four one-minute exercises together—one lower body, one upper body, one core and one cardio—and you've got a decent full-body workout, said Karen Rzesutko, co-founder of Chicago-based Escape 2 Fitness, which provides in-home and office health and fitness services.

Try these exercises, modeled by Rzesutko, for at least one minute.

Alternative therapies for back pain

Chronic, debilitating back pain often drives adults to explore unconventional treatment options.

 In 2007, it was the most common reason adults tried alternative methods (17.1 percent), followed by joint pain or stiffness and/or other joint condition (5.2 percent), arthritis (3.5 percent) and other musculoskeletal conditions (1.8 percent), according to the National Center for Complementary and Alternative Medicine.

Here's a look at the different options an integrative physician might draw on to treat back pain caused by muscle strain.

Common food additive might speed growth of lung cancer

A diet high in inorganic phosphates--additives commonly found in processed foods--may increase the risk for and speed spread of lung cancer, according to a preliminary study in the January issue of the American Journal of Respiratory and Critical Care Medicine.

Phosphate is an essential nutrient. The danger is that phosphates are increasingly being added to meats, cheeses, beverages and bakery products, said researcher Myung-Haing Cho of Seoul National University.

In the 1990s the average adult consumed 470 milligrams of phosphorous-containing food additives, said Cho. But it's now possible to get as much as 1,000 mg per day, depending on your diet, Cho said.

"We know that these signalling pathways that are essential to cancer growth are modulated by a variety of nutritional and environmental factors," said Dr. David Servan-Schreiber, the author of "AntiCancer" who was not involved in the study.

 

"It is essential to begin to learn more about these influences on disease progression that could save so many lives, rather than continue to single mindedly pursue a 'cure for cancer' as we are mostly doing."

While Cho’s animal study was preliminary, anyone who smokes or is at high risk due to a family history or who already has lung cancer should consider cutting back on foods with increased additives, where many of these inorganic phosphates are found, said Dr. Keith Block, medical director of the Block Center for Integrative Cancer Treatment.

In addition to lowering inorganic phosphates, eating fewer processed foods will also reduce your intake of refined sugars, flours and saturated fats.

"Shift to a diet of whole foods that includes plenty of whole grain cereals, fruits, vegetables, and legumes, with an emphasis on unprocessed foods," Block advised. "Try cold water fish and eggs, preferably omega 3 and organic."

Inorganic phosphates are often added to frozen, packaged fish, so buy fresh fish, Block added.

"Shifting toward whole foods, a lot more grains, vegetables and vegetable-based protein sources, like legumes and soy, will not only improve your fatty acid ratios – better levels of omega-3 and omega-9 – it will also add a plethora of health-promoting phytochemicals, such as: carotenoids, glucosinolates, anthocyanins and polyphenols," Block said.
 

Where added phosphates are used:

The Coca-Cola Company is being sued over allegations that it made fraudulent claims on its vitaminwater line of beverages, according to the Center for Science in the Public Interest (CSPI).

CPSI, which filed the class-action lawsuit, says the product claims are "deceptive and unsubstantiated." 
   
"Coke markets vitaminwater as a healthful alternative to soda by labeling its several flavors with such health buzz words as “defense,” “rescue,” “energy,” and “endurance," CPSI charged. ”The company makes a wide range of dramatic claims, including that its drinks variously reduce the risk of chronic disease, reduce the risk of eye disease, promote healthy joints, and support optimal immune function.  

"In fact, according to CSPI nutritionists, the 33 grams of sugar in each bottle of vitaminwater do more to promote obesity, diabetes, and other health problems than the vitamins in the drinks do to perform the advertised benefits listed on the bottles."

Coke, a frequent CSPI target, called the lawsuit, "ridicululous" and said filing a lawsuit was a "cheap, opportunistic public relations stunt."

"At a time when consumers are increasingly concerned about what they eat, the owner of Jewel-Osco is launching a wide-ranging nutrition labeling campaign today designed to help shoppers quickly sort out what's more healthful," Jerry Hirsch wrote in today's Los Angeles Times.

Still, it's not clear how helpful yet another labeling system will actually be. The healthiest foods come in nature's packaging. The stores aren't labeling big sellers such as cookies, soft drinks, juice or ice cream.

And the dietitians involved in the project refused to evaluate juices or sweet drinks, saying they had almost no nutritional value, "despite the urging of an Albertsons dietitian who thought that 100% fruit juices deserved some rating," Hirsch wrote.

Your best bet is still to learn how to read the Nutrition Facts label.

More mainstream physicians suggesting meditation, massage and acupuncture

The future success of the holistic CAM movement in the U.S. hinges on the very people who once viewed alternative medicine with cold skepticism: mainstream, conventionally trained doctors.

Though many doctors still believe medical treatments should be backed by rigorous scientific data, they will not rule out adding into the treatment mix mind-body therapies that have been used for centuries in other cultures.

Read the whole story.

Children's colds: Options are dwindling

"Adding to a string of cautions about treating children's colds, a new study finds that the popular salve Vicks VapoRub poses risks to infants and toddlers.

The medication can stimulate mucus production and cause airway inflammation, which can have severe effects on young children's breathing, according to an article published in Chest, the peer-reviewed medical journal of the American College of Chest Physicians.

The study used ferrets as its subjects, as the animals' airway anatomy and cellular composition are similar to those of humans." Deborah L. Shelton, Chicago Tribune.

Children under age four shouldn't be given cough and cold medicines, according to the companies that produce these products. And if you try honey for a sore throat, remember the child must be over age 1.

Related content:

• Natural cough and cold remedies

• The Holistic Pediatrician by Kathi Kemper

Problem: I want to work out at lunch. What should I eat for breakfast?

Solution: I love steel cut oats with kefir, frozen blueberries and granola because it sticks with me throughout the morning. When I checked with Evanston-based sports nutritionist Monique Ryan, she concurred. She recommends eating a complex carbohydrate, such as a whole-grain cereal; milk or yogurt—either dairy or soy; and some fruit.

"Adding in lean protein and healthy fats like nuts can stave off hunger," she said. But she advises also nibbling on a mid-morning snack so you have enough fuel for the workout. "If only three hours has gone by between breakfast and working out, then it might feel fine," said Ryan, author of "Sports Nutrition for Endurance Athletes" (VeloPress, $21.95). "Just make sure you're not hungry when you start exercise."

If your stomach is growling and the workout is two hours away, try a cup of cottage cheese, a slice of whole-wheat toast or half a sweet potato. Or go for 150 calories of low-fat food, such as a handful of low-fiber cereal, graham crackers with a teaspoon of honey, a banana and a few nuts or a teaspoon of peanut butter, or a cup of fat-free yogurt.

If you're hungry 30 minutes beforehand, between 25 to 30 grams of carbohydrates are helpful, said Ryan. Try a glass of juice, a carbohydrate gel or energy bar, or a snack of 12 almonds or 6 walnuts.

After your workout, don't overeat; you'll be frustrated that you wiped out all the benefits. Try sipping a carbohydrate drink such as Gatorade during a workout to curb hunger. And unless you're an elite athlete, all you need to do is eat a healthy lunch with some lean protein, like tofu, turkey, whole-grain bread, vegetables and fruit, Ryan said.

"Carbs and protein help muscle recovery," she said. "After a hard workout you need about 0.5 grams [of carbs] per pound of body weight and perhaps 20 to 30 grams of protein, particularly if the workout included weight training."

Serious exercisers need to be more focused on recovery nutrition and rehydration than the average fitness person, Ryan added.

"Of the chemicals most commonly used in commerce, fewer than half have been subjected to even token laboratory testing." --Neurotoxin expert Philippe Grandjean in The Lancet.

With that in mind, the precautionary principle seems like a good idea, especially for pregnant women and children.

So as a follow-up to essential items for your medicine cabinet, here's a list of 10 chemicals to try to limit, which I found in doctor Frank Lipman's excellent new book, "Spent: End Exhaustion and Feel Great Again." Lipman practices integrative medicine in New York City.

In response to some of the comments, Lipman stressed that by themselves, many of these ingredients are not a problem. The problem is that we use often use multiple products and the chemical load adds up. Chemicals stay on the skin--an extremely permeable membrane--for a long time and are easily absorbed into the bloodstream.

"Yes, each one by itself may have relatively low toxicity, but it is the combination of all of them which can be a problem. No one knows what the combination of all these chemicals does to our bodies, let alone in conjunction with all the other toxins we are exposed to," he wrote in an e-mail.

He also noted that while people eat organic to avoid chemicals in their food, they are often unaware of the chemicals in the personal care products.

"Basically what you put on your skin gets absorbed into the blood stream. I believe that clean skin products are going to become as popular as organic food when people realize what they are doing," he wrote.

By Martha Mendoza, Associated Press national writer

The Food and Drug Administration says the industrial chemical melamine and a byproduct cyanuric acid have now been detected in four of 89 containers of infant formula made in the United States, doubling previously reported positive results.

The contamination is extremely minute, at levels federal regulators say are safe for babies.

In November, The Associated Press reported previously undisclosed FDA tests, obtained under the Freedom of Information Act, showing that out of 77 containers of domestic infant formula tested, a can of milk-based liquid Nestle Good Start Supreme Infant Formula with Iron contained traces of melamine while Mead Johnson's Enfamil LIPIL with Iron had traces of cyanuric acid.

Here's what the American College of Emergency Physicians recommends you stash in your medicine cabinet:

(At least one excellent homeopathic remedy is missing: Arnica gel or tablets for pain, swelling and stiffness. Also, don't forget about proven natural remedies found in the kitchen, including honey for a sore throat and chicken soup for a cold.)

Inquiring minds want to know...

Now that President-elect Barack Obama has approached CNN's chief medical correspondent, Sanjay Gupta, to be the country's next surgeon general, it will be interesting to see what the vetting process turns up.

Gupta, as I previously wrote, in "Do you trust CNN's Sanjay Gupta?""is a new breed of television 'doctor' who has a medical degree and thus must be a health authority."

In fact, the opposite is true, Pam Martens wrote in her 2007 piece "CNN's Sanjay Gupta, Laura Bush and the Marketing of Merck's Gardasil" in the political newsletter Counterpunch.

Downsizing pro preaches minimalism in the home

If anyone can help President-elect Barack Obama organize his cabinet, it's downsizing expert Barbara Flanagan.

In her new book, "Flanagan's Smart Home" (Workman, $12.95), she has come up with the 98 possessions you need to make your home comfortable, whether you're moving into the White House, moving out of your ex's house or simply sick of the clutter.

A trained architect and product designer, Flanagan explains why Obama—and the rest of us—should choose linen sheets, wean ourselves off chemicals and break our fluffy towel fetish.

Today's children--and many adults--face noise-induced hearing loss due to personal audio devices, a topic I previously covered here.

But new headphones for kids can help prevent some of the damage, Chicago Tribune technology reporter Eric Benderoff wrote.

"If you want to share music with children, something I do with my Clash-loving 5-year-old son, be aware of the volume," wrote Benderoff. "A big concern with portable music is that people often listen too loudly with headphones, which is increasingly leading to hearing loss problems.

"A company called iHearSafe created a line of headphones specifically for young, developing ears. The headphones cannot go louder than 85 decibels.

"According to the Academy of Pediatrics and the National Campaign for Hearing Health, 85 dB is considered the threshold for dangerous levels of noise. Also, the length of time one listens to music is a concern, so children should not listen continuously for long stretches, no matter the volume level.

"For several years, Apple has included software controls to limit the volume on iPods. But not all music players have such a feature, and with the iHearSafe headphones, parents don't need to do a thing but plug and play.

"The headphones work with any device, such as a video-gaming console or portable DVD player, that has a standard headphone jack. The $25 headphones come in three styles: earbuds, ear clips and ear cup.

"I liked the ear cups—referred to as headphones on the site—because they best fit my son. He preferred the ear clip style—they look cooler—but had trouble keeping them on his ears."

Read the rest of his entry on his tech blog Eric 2.0.

I've never been drawn to power sports such as gymnastics or weightlifting. But I love marathons, Ironman triathlons, or anything that requires a long run, bike or swim.

This tendency toward obsession—I mean extreme endurance events—isn't my own doing. It's actually encoded in my DNA, according to the results of a consumer-friendly genetic test I recently took called the "mycellf Personal Genetic Assessment."

Clean out your medicine cabinet at least once a year, recommends the American College of Emergency Physicians (ACEP).

And while you're at it, consider moving medications out of the bathroom altogether and on to a high shelf in the linen closet.

"A year's worth of showers and baths create heat and humidity can cause some drugs to lose potency, said ACEP president Dr. Nick Jouriles.

It's good to get rid of them, he added, because if a pill loses potency, you may not be getting the necessary dosage of medication.  And if you hold on to several old prescriptions, you have a greater chance you'll take the wrong pill. Then there's the growing problem of prescription drug abuse.

But where should you toss them?