Tuesday, September 20, 2011
Saturday, August 27, 2011
Turmeric Benefits
Health Benefits of Turmeric – Are there any Side Effects of Turmeric?
In recent years, turmeric benefits have captured the attention of Western scientists and herbalists. However, this herb held a place of honor in India's traditional Ayurvedic medicine because they have always known the magical medicinal powers of turmeric.
Before we delve into the health benefits of turmeric, including the possible side effects of turmeric, we would like to share with you a little about its healing history and traditional turmeric benefits.
Turmeric is a perennial shrub that is grown in India and other tropical areas of Asia. It was long used as a hot yellow spice to flavor Indian cuisine. In addition, it was added to a variety of mustards to give them a potent "bite."
In India's traditional Ayurvedic medicine turmeric was a symbol of prosperity - it was considered a whole body cleansing herb. Medically, it was used as an aid for digestive disturbances and as a treatment for fever, infections, dysentery, arthritis, jaundice and other liver problems.
The traditional Chinese physicians also used turmeric medically to treat liver and gallbladder problems, stop bleeding, and relieve chest congestion and menstrual discomforts.
How Can Turmeric Benefits…Benefit You?
The Health Benefits of Turmeric……….
The health benefits of turmeric lie in the active ingredient called curcumin. This powerful compound gives turmeric its therapeutic benefits, its yellow color, and its pungent flavor. More specifically, curcumin harbors antioxidant, anti-inflammatory, antibacterial, stomach-soothing, and liver-and heart-protecting effects.
Turmeric is thought to reduce inflammation by lowering histamine levels and it may also stimulate the adrenal glands to increase production of a hormone that reduces inflammation. It is often used to ease joint pain and inflammation associated with arthritis. However, it is also used to reduce joint pain and in inflammation in other disorders as well.
Turmeric (curcumin) also harbors rich stores of antioxidants. Antioxidants are disease-fighting substances that mop up the continuous onslaught of free radicals. Free radicals are unstable oxygen molecules that damage cells as they travel through the body and are responsible for premature aging and diseases such as cancer if left unchecked. In fact, Naturopaths often recommend turmeric for situations in which high concentrations of antioxidants are required.
Studies with animals show that turmeric benefits liver health. Several animal studies suggest that turmeric protects the liver from the damaging effects of certain toxins, including alcohol. These findings certainly lend credence to the herb's history of use in liver aliments.
Among the many health benefits of turmeric, is that it harbors antiplatelet activity. The herb reduces the ability of the blood to form clots and, as such, this action may improve circulation as well as offer some protection against heart attacks and strokes.
If you suffer from digestive problems this may be the herb for you. Turmeric helps digest fats by stimulating the flow of bile. No wander it was used traditionally as a digestive aid.
Laboratory studies indicate that curcumin has anti-cancer activity. More specifically, it destroys some types of cancer cells. For example, in the laboratory, curcumin kills cultures of human leukemia cells. This action may be due to turmeric's antioxidant properties or some other anti-cancer activity. Needless to say, more research is needed to determine turmeric benefits as a potential cancer agent.
Other possible health benefits of turmeric:
* May help fight bacteria infections.
* May offer cataracts prevention through its antioxidant properties.
Bottom line........
More research is required to substantiate all of turmeric's purported health benefits. On the other hand, it wouldn't hurt to add it to your spice rack.
Precautions and Side Effects of Turmeric
Indeed, the possible turmeric benefits are substantial, but it is always good to be informed of possible side effects. Turmeric is considered a safe herb. However, prolong use of higher than recommended doses can cause stomach upset and other gastrointestinal disturbances.
There is no RDA (recommended daily allowance) on turmeric because it is not considered an essential nutrient. However, a typical adult dosage as a stand-alone supplement is 400 to 600 of curcumin a day.
The following people should avoid the use of turmeric.
* People with congestive heart disease whose cause remains unidentified.
* People with painful gallstones, obstructive jaundice, acute bilious colic, or extremely toxic liver disorders.
The following people should speak with a physician before starting any supplementation.
* Pregnant women, women who are trying to conceive or women that have a history of fertility problems.
* Women who are nursing.
* People with a blood-clotting disorder.
* People on any type of medication.
* People with health conditions.
How to Maximize Your Turmeric Benefits through Turmeric Supplements
Tips on Choosing a Quality Turmeric Supplement
1. Choose a supplement using only standardized extracts of at least 95% curcumin or greater.
2. Curcumin is not well absorbed by the body when taken taken orally. As such, it is often sold with piperine to enhance absorption. Bromelain also enhances the bioavailability curcumin.
3. Select a supplement from a company that follows pharmaceutical GMP compliance. Many supplements on the market today do not provide you with enough of the active ingredient to offer turmeric benefits because it's cheaper to produce. More specifically, manufactures of dietary supplements do not have to guarantee the content, effectiveness, or even the purity of their products.
As a result, many products contain little or none of its therapeutic ingredient, therefore, no turmeric benefits or too much ingredient making consumption dangerous! While others have been reported for harboring harmful contaminates.
For this reason, we suggest that you only select a supplement from pharmaceutical GMP compliant facilities. These facilities adhere to very stringent manufacturing standards.
Featured Turmeric Product
Looking for Turmeric Benefits?
One company that meets the above requirements -- and more -- is Xtend-Life Natural Products from New Zealand. Their flagship product called Total Balance contains turmeric (98% curcumin) piperine, and bromelain, in addition to a full spectrum of other specialized nutrients that your body needs for optimal 'whole' body health including vitamins, minerals, other potent antioxidants, specialty nutrients, amino acids, enzymes, and other herbal extracts. In fact, Total Balance contains over 75 specialized total nutrients.
All of the ingredients are scientifically combined in a synergistic way to enhance and maximize the efficacy of each other.
We here at Nutritional-Supplement-Educational-Centre have been taking Total Balance for several years now and can personally attest to its excellent results such as an increase in energy levels, mental clarity, and an increase feeling of well-being.
We hope this webpage discussing turmeric benefits was useful to you.
To Your Health!
The Editors
Articles extracted from: http://www.nutritional-supplement-educational-centre.com/turmeric-benefits.html
In recent years, turmeric benefits have captured the attention of Western scientists and herbalists. However, this herb held a place of honor in India's traditional Ayurvedic medicine because they have always known the magical medicinal powers of turmeric.
Before we delve into the health benefits of turmeric, including the possible side effects of turmeric, we would like to share with you a little about its healing history and traditional turmeric benefits.
Turmeric is a perennial shrub that is grown in India and other tropical areas of Asia. It was long used as a hot yellow spice to flavor Indian cuisine. In addition, it was added to a variety of mustards to give them a potent "bite."
In India's traditional Ayurvedic medicine turmeric was a symbol of prosperity - it was considered a whole body cleansing herb. Medically, it was used as an aid for digestive disturbances and as a treatment for fever, infections, dysentery, arthritis, jaundice and other liver problems.
The traditional Chinese physicians also used turmeric medically to treat liver and gallbladder problems, stop bleeding, and relieve chest congestion and menstrual discomforts.
How Can Turmeric Benefits…Benefit You?
The Health Benefits of Turmeric……….
The health benefits of turmeric lie in the active ingredient called curcumin. This powerful compound gives turmeric its therapeutic benefits, its yellow color, and its pungent flavor. More specifically, curcumin harbors antioxidant, anti-inflammatory, antibacterial, stomach-soothing, and liver-and heart-protecting effects.
Turmeric is thought to reduce inflammation by lowering histamine levels and it may also stimulate the adrenal glands to increase production of a hormone that reduces inflammation. It is often used to ease joint pain and inflammation associated with arthritis. However, it is also used to reduce joint pain and in inflammation in other disorders as well.
Turmeric (curcumin) also harbors rich stores of antioxidants. Antioxidants are disease-fighting substances that mop up the continuous onslaught of free radicals. Free radicals are unstable oxygen molecules that damage cells as they travel through the body and are responsible for premature aging and diseases such as cancer if left unchecked. In fact, Naturopaths often recommend turmeric for situations in which high concentrations of antioxidants are required.
Studies with animals show that turmeric benefits liver health. Several animal studies suggest that turmeric protects the liver from the damaging effects of certain toxins, including alcohol. These findings certainly lend credence to the herb's history of use in liver aliments.
Among the many health benefits of turmeric, is that it harbors antiplatelet activity. The herb reduces the ability of the blood to form clots and, as such, this action may improve circulation as well as offer some protection against heart attacks and strokes.
If you suffer from digestive problems this may be the herb for you. Turmeric helps digest fats by stimulating the flow of bile. No wander it was used traditionally as a digestive aid.
Laboratory studies indicate that curcumin has anti-cancer activity. More specifically, it destroys some types of cancer cells. For example, in the laboratory, curcumin kills cultures of human leukemia cells. This action may be due to turmeric's antioxidant properties or some other anti-cancer activity. Needless to say, more research is needed to determine turmeric benefits as a potential cancer agent.
Other possible health benefits of turmeric:
* May help fight bacteria infections.
* May offer cataracts prevention through its antioxidant properties.
Bottom line........
More research is required to substantiate all of turmeric's purported health benefits. On the other hand, it wouldn't hurt to add it to your spice rack.
Precautions and Side Effects of Turmeric
Indeed, the possible turmeric benefits are substantial, but it is always good to be informed of possible side effects. Turmeric is considered a safe herb. However, prolong use of higher than recommended doses can cause stomach upset and other gastrointestinal disturbances.
There is no RDA (recommended daily allowance) on turmeric because it is not considered an essential nutrient. However, a typical adult dosage as a stand-alone supplement is 400 to 600 of curcumin a day.
The following people should avoid the use of turmeric.
* People with congestive heart disease whose cause remains unidentified.
* People with painful gallstones, obstructive jaundice, acute bilious colic, or extremely toxic liver disorders.
The following people should speak with a physician before starting any supplementation.
* Pregnant women, women who are trying to conceive or women that have a history of fertility problems.
* Women who are nursing.
* People with a blood-clotting disorder.
* People on any type of medication.
* People with health conditions.
How to Maximize Your Turmeric Benefits through Turmeric Supplements
Tips on Choosing a Quality Turmeric Supplement
1. Choose a supplement using only standardized extracts of at least 95% curcumin or greater.
2. Curcumin is not well absorbed by the body when taken taken orally. As such, it is often sold with piperine to enhance absorption. Bromelain also enhances the bioavailability curcumin.
3. Select a supplement from a company that follows pharmaceutical GMP compliance. Many supplements on the market today do not provide you with enough of the active ingredient to offer turmeric benefits because it's cheaper to produce. More specifically, manufactures of dietary supplements do not have to guarantee the content, effectiveness, or even the purity of their products.
As a result, many products contain little or none of its therapeutic ingredient, therefore, no turmeric benefits or too much ingredient making consumption dangerous! While others have been reported for harboring harmful contaminates.
For this reason, we suggest that you only select a supplement from pharmaceutical GMP compliant facilities. These facilities adhere to very stringent manufacturing standards.
Featured Turmeric Product
Looking for Turmeric Benefits?
One company that meets the above requirements -- and more -- is Xtend-Life Natural Products from New Zealand. Their flagship product called Total Balance contains turmeric (98% curcumin) piperine, and bromelain, in addition to a full spectrum of other specialized nutrients that your body needs for optimal 'whole' body health including vitamins, minerals, other potent antioxidants, specialty nutrients, amino acids, enzymes, and other herbal extracts. In fact, Total Balance contains over 75 specialized total nutrients.
All of the ingredients are scientifically combined in a synergistic way to enhance and maximize the efficacy of each other.
We here at Nutritional-Supplement-Educational-Centre have been taking Total Balance for several years now and can personally attest to its excellent results such as an increase in energy levels, mental clarity, and an increase feeling of well-being.
We hope this webpage discussing turmeric benefits was useful to you.
To Your Health!
The Editors
Articles extracted from: http://www.nutritional-supplement-educational-centre.com/turmeric-benefits.html
Tuesday, August 2, 2011
Optometrist vs Ophthalmologist: What’s the Difference?
Confused About When to See an Optometrist versus an Ophthalmologist? We Clear It Up for You.
One of the most confusing parts of vision and eye care for many patients is understanding the difference between optometrists and ophthalmologists. Add opticians into the mix and people become even more perplexed. So figuring out where you should start when it comes to vision care and eye health can be tricky.
Fortunately, once you understand the differences between an optometrist and an ophthalmologist, it’s pretty easy to know where you should go, when, and for what. There is considerable overlap in certain areas between the two, but there are also several striking differences.
Let’s start with optometrists.
What Is an Optometrist?
Traditionally, Optometrists (also known as O.D.s or Doctors of Optometry) were trained to diagnose and treat vision conditions like farsightedness, nearsightedness and astigmatism, as well as fit and prescribe contact lenses and prescription eyeglass lenses. A large part of their job was (and still is) to perform “refractions” — or vision correction exams.
Today’s Optometrist: Trained in Disease Diagnosis & Treatment
However, over the past 20 years, optometry training has become much more medically-oriented than in the past, and optometrists now receive rigorous and comprehensive training in not just optics and refractions, but also the diagnosis and treatment of eye disease, as well as other systemic conditions that can effect vision and eye health.
Although optometrists are not M.D.s, most current optometrists can prescribe certain medications, as well as diagnose and treat a broad-range of medical conditions that impact the eye, including glaucoma, macular degeneration, cataracts, retinal disease and ocular disorders associated with diabetes and high blood pressure.
In fact, it’s not unusual for a skilled optometrist to be the first health care professional to spot developing systemic conditions like diabetes during routine eye exams.
Optometrist Education & Training
Most optometrists will undergo four years of undergraduate training — usually a pre-med type curriculum — and then four years of post-graduate doctoral training. Coursework will typically include pharmacology, ocular disease diagnosis and treatment, vision therapy, optics, physiology and anatomy, and countless hours of hands-on clinical work.
All optometrists must pass a series of rigorous nationally-administered exams to earn their license to practice. Some optometrists will also complete a one-year post-graduate residency to gain more specialized expertise in a particular area.
All of this is done to prepare optometrists to serve as the “front-line” for day-to-day vision care.
Optometrist Services
Today, most optometrists provide a broad range of vision care services, including:
General vision services like eye exams, and treatment of conditions like strabismus and amblyopia
Diagnosis and basic treatment of eye conditions like glaucoma, cataracts, macular degeneration, diabetic retinopathy and conjunctivitis (pink eye.)
Prescribing medications for certain eye conditions (for example, antibiotics for eye infections)
Eye disease and injury-prevention
Prescribing and fitting eyeglasses and contact lenses
Vision therapy services, such as eye exercises and low-vision aids
Pre- and postoperative care for people who have had eye surgery or Lasik surgery.
Not all optometrists will have specialized training in these areas, especially if they graduated prior to 2000, so it’s always a good idea when choosing an optometrist to ask questions about their specific training and specialties – especially when it comes to ocular disease diagnosis and treatment.
What’s an Ophthalmologist?
An ophthalmologist is a medical doctor (M.D.) that specializes in the eye.
While the training between ophthalmologists and optometrists is now very similar (especially around ocular disease diagnosis and treatment,) there are some marked differences between the two.
First, ophthalmologists are trained to perform surgery, which optometrists are not. This includes things like Lasik vision correction as well as removal of cataracts, or surgery related to eye trauma, burns or detachments of retina.
Second, ophthalmologists have additional specialized training in diagnosing and treating more complex medical eye conditions. So it is not unusual for optometrists and ophthalmologists to work closely-together on hard-to-diagnose conditions or ongoing disease treatment and management.
Third, as M.D.s, ophthalmologists are allowed to prescribe a broader-range of prescription drugs than optometrists.
Ophthalmologist Education & Training
Ophthalmologists will receive four or more years of premedical undergraduate education, four years of medical school, and then one year of internship to get their doctorate degrees. Once they become licensed physicians, they will then undergo a residency of three or more years, with medical and surgical training in eye care.
Ophthalmologist Services
While all ophthalmologists are trained in vision services such as eye exams, refraction, vision correction and lens prescription, not all ophthalmologists will choose to practice vision correction as a primary service.
Performing eye surgery is more profitable than refractions, so although ophthalmologists by training must be able to perform these services, they will often leave these day-to-day vision services to optometrists to perform instead.
Also, optometrists tend to have more eyewear product (like eyeglass frames and prescription sunglasses), so most primary vision correction is performed not by ophthalmologists, but by optometrists (and often technicians.) It is also not unusual for ophthalmologists and optometrists to work in the same office and co-treat patients.
What About Opticians?
Although opticians have a similar-sounding name to optometrists and ophthalmologists, they are very different from eye doctors: Opticians specialize in filling the lens prescriptions that optometrists and ophthalmologists prescribe.
Opticians will typically receive a one or two-year degree or certification. In a typical optometry practice, the optician will:
Evaluate the lens prescriptions written by the eye doctor
Dispense, repair, adjust and replace eyeglass frames, lenses and contacts
Take measurements of a patient’s face in order to match them up with glasses that are appropriate for their facial structure
Assist in determining which lenses are appropriate for a patient
Provide guidance on how to match eyeglass frames with a patient’s personal fashion style or lifestyle
Should I See an Optometrist or an Ophthalmologist?
For most day-to-day eye and vision-care needs, an optometrist will generally be your best choice. Optometrists typically have better appointment availability than ophthalmologists and will often have more eyeglass frame stock options, as well.
Like ophthalmologists, optometrists are trained to perform thorough eye examinations and refractions, as well as vision therapy for things like lazy eye. Some argue that optometrists are actually more skilled at vision correction because they typically perform many more refractions on a day-to-day basis than ophthalmologists. So practice makes perfect … or so the theory goes.
And, because optometrists now have more specialized education in ocular disease diagnosis and management, they are trained to spot many of the same diseases and conditions that in the past only an ophthalmologist was trained to diagnose.
If more serious eye health conditions are found by an optometrist, the optometrist will then refer you out to an ophthalmologist for a more detailed examination or ongoing treatment.
Articles extract from: http://www.urbanoptiques.com/vision-care-focus-on-vision-care/vision-care-articles/optometrist-vs-ophthalmologist-whats-the-difference
LEARN THE DIFFERENCE
LEARN THE DIFFERENCE
Optician vs. Optometrist vs. Ophthalmologist
Optician vs. Optometrist vs. Ophthalmologist
A patient that requires contact lenses or glasses will seek the help of an optician. An optician fills lens prescriptions for contact lenses and glasses, written by the optometrist or ophthalmologist.
Opticians are not responsible, nor trained, for eye examinations or treatment solutions for eye disorders. They help you pick our your frames and adjust them to fit comfortably.
Optometrists are doctors who perform annual examinations to treat any vision problems and detect signs of disease and abnormal conditions. Examinations may also include testing for glaucoma, color perception, depth, and the ability to focus and coordinate the eyes. Optometrists must be licensed, have a Doctor of Optometry degree, and pass a state board examination.
Ophthalmologists must acquire a Doctor of Medicine degree, a broad knowledge of general medicine, and clinical training. If a person requires medical or surgical care for an eye disease or an eye injury, he or she will seek the assistance of an ophthalmologist. Your refractive laser surgeon MUST be an ophthalmologist. Ophthalmologists must acquire a Doctor of Medicine degree, a broad knowledge of general medicine, and clinical training. This provides them with enough experience to diagnose and treat all types of eye disorders.
Ophthalmologists are the only eye care professionals certified to perform surgery on the eye. A subspecialist has undergone additional years of medical training exclusively in their chosen area of expertise, for example, retinal diseases, glaucoma, cornea or pediatrics.
Opticians are not responsible, nor trained, for eye examinations or treatment solutions for eye disorders. They help you pick our your frames and adjust them to fit comfortably.
Optometrists are doctors who perform annual examinations to treat any vision problems and detect signs of disease and abnormal conditions. Examinations may also include testing for glaucoma, color perception, depth, and the ability to focus and coordinate the eyes. Optometrists must be licensed, have a Doctor of Optometry degree, and pass a state board examination.
Ophthalmologists must acquire a Doctor of Medicine degree, a broad knowledge of general medicine, and clinical training. If a person requires medical or surgical care for an eye disease or an eye injury, he or she will seek the assistance of an ophthalmologist. Your refractive laser surgeon MUST be an ophthalmologist. Ophthalmologists must acquire a Doctor of Medicine degree, a broad knowledge of general medicine, and clinical training. This provides them with enough experience to diagnose and treat all types of eye disorders.
Ophthalmologists are the only eye care professionals certified to perform surgery on the eye. A subspecialist has undergone additional years of medical training exclusively in their chosen area of expertise, for example, retinal diseases, glaucoma, cornea or pediatrics.
Angeles Vision Clinic
Opticians, optometrists and ophthalmologists all provide eye care services. Optometrists and ophthalmologists examine eyes and prescribe vision correcting lenses. Opticians manufacture and dispense corrective lenses. For the majority of individuals an optometrist is the doctor of choice for routine eye health and vision examinations. Today's modern Optometrist has Corneal Specialists, Retinal Specialists, Glaucoma Specialists and Oculoplastic Surgeons on their eye health care team. Patient co-management between Optometrists, Ophthalmologists and Opticians is customary to provide the best in eye health care for their patients. The following descriptions may aid you in selecting the eye care professional to meet your personal needs.
OPTICIAN
An optician makes, verifies and delivers lenses, frames and other specially fabricated optical devices and/or contact lenses upon prescription (from an optometrist or ophthalmologist) to the intended wearer. The opticians' functions include prescription analysis and interpretation; determination of the lens forms best suited to the wearers needs; the preparation and delivery of work orders for the grinding of lenses and the fabrication of eye wear, the verification of the finished ophthalmic products; and the adjustment, replacement, repair and reproduction of previously prepared ophthalmic lenses, frames and other specially fabricated ophthalmic devices. Certification by the American Board of Opticianry or the National Contact Lens Examiners is optional. Some states have regulatory agencies that license opticians.
OPTOMETRIST / OPTOMETRIC PHYSICIAN
Doctors of Optometry or, optometric physicians are independent primary health care providers who specialize in the examination, diagnosis, and treatment of diseases and disorders of the eye and associated structures as well as the diagnosis of related systemic conditions. Optometric Physicians prescribe and treat glaucoma, eye infections and eye inflammations. They fit and dispense glasses and contact lenses, thus providing total eye health and vision care for all ages. Optometric physicians do not perform surgery. An optometric physician has completed four years of college premedical education and four years of graduate education at an accredited College of Optometry, earning a Doctorate in Optometry. Optometric physicians are certified by a national board of examiners and licensed by a state regulatory board.
Ophthalmologist:
The Ophthalmologist has the degree Doctor of Medicine (M.D.) and is a primary and secondary, medical/surgical eye care provider. This Doctor has completed four years of college, four years of medical school and four years of residency and internships relating to the diagnosis and treatment, including surgery, of diseases of the eye. Ophthalmologists may also perform intricate surgical procedures including cataracts removal and lens implant, corneal transplant, glaucoma surgery and various laser procedures.
OPTICIAN
An optician makes, verifies and delivers lenses, frames and other specially fabricated optical devices and/or contact lenses upon prescription (from an optometrist or ophthalmologist) to the intended wearer. The opticians' functions include prescription analysis and interpretation; determination of the lens forms best suited to the wearers needs; the preparation and delivery of work orders for the grinding of lenses and the fabrication of eye wear, the verification of the finished ophthalmic products; and the adjustment, replacement, repair and reproduction of previously prepared ophthalmic lenses, frames and other specially fabricated ophthalmic devices. Certification by the American Board of Opticianry or the National Contact Lens Examiners is optional. Some states have regulatory agencies that license opticians.
OPTOMETRIST / OPTOMETRIC PHYSICIAN
Doctors of Optometry or, optometric physicians are independent primary health care providers who specialize in the examination, diagnosis, and treatment of diseases and disorders of the eye and associated structures as well as the diagnosis of related systemic conditions. Optometric Physicians prescribe and treat glaucoma, eye infections and eye inflammations. They fit and dispense glasses and contact lenses, thus providing total eye health and vision care for all ages. Optometric physicians do not perform surgery. An optometric physician has completed four years of college premedical education and four years of graduate education at an accredited College of Optometry, earning a Doctorate in Optometry. Optometric physicians are certified by a national board of examiners and licensed by a state regulatory board.
Ophthalmologist:
The Ophthalmologist has the degree Doctor of Medicine (M.D.) and is a primary and secondary, medical/surgical eye care provider. This Doctor has completed four years of college, four years of medical school and four years of residency and internships relating to the diagnosis and treatment, including surgery, of diseases of the eye. Ophthalmologists may also perform intricate surgical procedures including cataracts removal and lens implant, corneal transplant, glaucoma surgery and various laser procedures.
Tuesday, June 28, 2011
Health Benefits Of Pineapple
By: Irene Eapen
Pineapples have exceptional juiciness and a vibrant tropical flavor that balances the tastes of sweet and tart. They are second to bananas as America's favorite tropical fruit. Pineapple is one of those foods that it is heaven to eat. A good, juicy ripe pineapple can satisfy a sweet craving as well as any chocolate bar.
Nutritional Value:
Pineapple's nutrients include calcium, potassium, fiber ,and vitamin c It is low in fat and cholesterol. Vitamin c is the body's primary water soluble antioxidant, against free radicals that attack and damage normal cells. It is also a good source of vitamin B1, vitamin B6, copper and dietary fiber.
Health Benefits:
Pineapple is a digestive aid and a Natural Anti-Inflammatory fruit. A group of sulfur-containing proteolytic enzymes in pineapple aid digestion. Fresh pineapples are rich in bromelain. Bromelain has demonstrated significant anti-inflammatory effects, reducing swelling in inflammatory conditions such as acute sinusitis, sore throat, arthritis and gout, and speeding recovery from injuries and surgery. Pineapple should be eaten alone between meals.
Pineapple enzymes have been used with success to treat rheumatoid arthritis and to speed tissue repair as a result of injuries, diabetic ulcers and general surgery. Pineapple reduces blood clotting and helps remove plaque from arterial walls. Studies suggest that pineapple enzymes may improve circulation in those with narrowed arteries, such as angina sufferers.
Pinapples are used to help cure bronquitis and throat infections. It is efficient in the treatment of arterioscleroses and anaemia. Pineapple is an excellent cerebral toner; it combats loss of memory, sadness and melancholy.
Pineapple Strengthens Bones:
Pineapple helps to build healthy bones.
Nutritional Value:
Pineapple's nutrients include calcium, potassium, fiber ,and vitamin c It is low in fat and cholesterol. Vitamin c is the body's primary water soluble antioxidant, against free radicals that attack and damage normal cells. It is also a good source of vitamin B1, vitamin B6, copper and dietary fiber.
Health Benefits:
Pineapple is a digestive aid and a Natural Anti-Inflammatory fruit. A group of sulfur-containing proteolytic enzymes in pineapple aid digestion. Fresh pineapples are rich in bromelain. Bromelain has demonstrated significant anti-inflammatory effects, reducing swelling in inflammatory conditions such as acute sinusitis, sore throat, arthritis and gout, and speeding recovery from injuries and surgery. Pineapple should be eaten alone between meals.
Pineapple enzymes have been used with success to treat rheumatoid arthritis and to speed tissue repair as a result of injuries, diabetic ulcers and general surgery. Pineapple reduces blood clotting and helps remove plaque from arterial walls. Studies suggest that pineapple enzymes may improve circulation in those with narrowed arteries, such as angina sufferers.
Pinapples are used to help cure bronquitis and throat infections. It is efficient in the treatment of arterioscleroses and anaemia. Pineapple is an excellent cerebral toner; it combats loss of memory, sadness and melancholy.
Pineapple Strengthens Bones:
Pineapple helps to build healthy bones.
Tuesday, May 31, 2011
Health: Start the day with whole grains
The recommendation for consumption of whole grains varies between countries. In the US, it’s three servings of 60g of whole grains a day.
Cereals are great for breakfast, especially for children, as they contain essential nutrients, discovers KASMIAH MUSTAPHA.
IT has been said often enough — breakfast is the most important meal of the day. It is even better if breakfast consists food that provides vitamins and minerals to boost energy. The right food can even help curb obesity.
For children, the best breakfast is cereals. It is easy to prepare, healthier than nasi lemak or roti canai, and can be just as tasty.
Cereal Partners Worldwide (CPW) director of nutrition John Athanatos says children need food that gives them vitamins and minerals to boost energy and provide health benefits.
Breakfast cereals can be a part of the strategy to reduce obesity. Studies have found that children who eat cereals daily have better nutrient intake than those who do not and are more likely to have healthier body weight.
“This is why it is important for parents to make sure their children eat a healthy breakfast. Since children are fussy about eating, parents can make cereals more interesting and fun to eat. Add fruit such as strawberry, mango or banana,” suggests Athanatos.
While a healthy breakfast is important to help reduce obesity among children, parents also need to ensure kids exercise.“Doing only one thing will not help them manage their health. Children need variety in their diet and more physical activities,” says Athanatos.Since 2008, CPW has changed its products to whole grains for added nutritional values.
“Studies have shown that people who eat more whole grain products are at lower risks of heart disease, diabetes and obesity. This has motivated us to use whole grains instead of refined grains. That also sets our products apart from the rest.
“All our breakfast cereal boxes are printed with the whole grain tick, highlighting that if you eat a serving of the cereals, you will get 8g of whole grains,” says Athanatos.
CPW, formed in 1990, is a joint venture between Switzerland-based Nestle S.A. and American food company General Mills.
In Malaysia, Nestle breakfast cereals for children are Koko Krunch, Koko Krunch Duo, Honey Stars, Cookie Crisp, Milo Cereal and Snow Flakes. Except for Snow Flakes, the other products are made from whole grains.“There are no specific regulatory requirements of the content of whole grains in the products but we decided to make it 100 per cent whole grains.
“We preserve the nutritional value of the grains through the milling process. Previously, milling removes the bran and germ which contain fibre, vitamins, minerals and nutrients. In the end, only the endosperm remains.
“But now we mill the grains and reconstitute and preserve the content, bake them and add flavour to the cereals. So consumers are getting whole grains in our products,” says Athanatos.
Grain comprises bran, germ and endosperm. The endosperm in refined products such as white bread and rice, contain carbohydrates, which if eaten in huge portions, leads to obesity and diabetes. Bran contains vitamins B and C, minerals, zinc and fibre while the germ has minerals, vitamins B and E and antioxidants.
“In most countries, the whole grain intake is lower than the recommendation level. Even in countries such as Germany, where breakfast cereals are a staple, studies show that the consumption of whole grains is still below the recommended level,” says Athanatos.
“It is not easy for people to eat whole grains regularly because sometimes the products are tasteless, difficult to cook and textures may be tough. So there is a role for industry to use technology to make the products more palatable.”
The recommendation for consumption of whole grains varies between countries. In the United States, it’s three servings of 60g of whole grains a day while in Denmark, it’s at least 75g.
CPW has also reduced the sugar and salt content in its cereals. Since 2001, 5,000 tonnes of sugar and 850 tonnes of salt have been removed from its products.
“In most European countries, which have higher consumption of breakfast cereals, the meal only contributes about five per cent of total sugar intake for the day.
“At the end of the day, breakfast cereals with milk contain 180 calories, so they are not a significant contributor to calorie intake.” Athanatos says he has been eating cereals from young and now if he does not eat it in the morning, he tends to snack on something unhealthy and then overeat at lunch. So he never skips breakfast.“
It helps me get through at least the first part of the day without feeling hungry. Studies have found that people who skip breakfast record lower physical and cognitive performance compared to those who eat. My sons, aged 2½ and 6 months, eat cereals.”
Article extract from: http://www.nst.com.my/nst/articles/Health_Startthedaywithwholegrains/Article/
Saturday, May 28, 2011
Monday, May 23, 2011
Milk Matters cont.2
Are there any special recommendations for populations with high rates of lactose intolerance?
The American Academy of Pediatrics (AAP) recommends that population groups with high rates of lactose intolerance should not be encouraged to avoid milk and milk products.9 They should try the calcium consumption strategies to get dietary calcium.
Should children take calcium supplements?
Experts suggest that the preferred source of calcium is through calcium-rich foods.10 However, if calcium cannot be obtained dietarily, calcium supplements can be given to children.
What can I do to help my patients?
There are many things you can do as a health care provider to help your patients get enough calcium, including:
*If you have patients who are lactose intolerant, share the "calcium consumption strategies" with them so they know how they can still get calcium without discomfort.
*Provide parents with copies of the Milk Matters booklet, For strong bones…For lifelong health…Milk Matters.
To order free copies of the booklet, call 1 800 370 2943 or visit http://www.nichd.nih.gov/milk.
*Encourage patients ages 9 to 18 to consume 1,300 mg of calcium a day. If a patient does not want to add milk or milk products to his or her diet, suggest non-dairy sources of calcium and calcium-fortified foods.
*Learn more about discussing calcium consumption with patients and their parents in the fact sheet Building Strong Bones: Calcium Information for Health Care Providers.
*For more information, visit the Milk Matters Web site at http://www.nichd.nih.gov/milk.
Milk Matters cont.1
Most people with lactose intolerance do not require a completely lactose-free diet.Is self-diagnosis of lactose intolerance accurate?
In some cases, self-diagnosis of lactose intolerance may be the result of culturally based attitudes toward or misinformation about milk and its effects on health. Consequently, many people may be unnecessarily limiting or depriving themselves of the best source of calcium and other nutrients, to the detriment of their overall health.
For instance:
• Ethnic minorities may consume less calcium in their diets because they believe that their ethnic group as a whole is lactose intolerant.
• Many people believe, incorrectly, that all milk and milk products are fattening.6 Among adolescents, particularly females, claims of lactose intolerance may be attempts to avoid the calories in milk.
• Children and teenagers may also maintain that they have lactose intolerance because advertising suggests that milk isn’t "cool."7
What are calcium consumption strategies for patients with lactose intolerance?
Although the degree of lactose intolerance varies, most people with lactose intolerance do not require a completely lactose-free diet. Milk and milk products should not be completely eliminated because they provide key nutrients such as calcium, vitamins A and D, riboflavin, and phosphorus. Studies indicate the following strategies can diminish symptoms in people who have lactose intolerance:
• Drink low-fat or fat-free milk in servings of 1 cup or less.
• Consume low-fat or fat-free milk with other food, such as breakfast cereal.
• Consume other dairy products, such as low-fat or fat-free hard cheeses or cottage cheese, or low-fat or fat-free ice cream or yogurt. These foods contain a lower amount of lactose per serving compared with milk and may cause fewer symptoms.8
• Choose lactose-free milk and milk products, which have an equivalent amount of calcium as regular milk.
• Use over-the-counter pills or drops that contain lactase, which can eliminate symptoms altogether.
• Consume calcium-fortified foods such as orange juice with added calcium, soy beverages with added calcium, and some fortified breads and breakfast cereals.
Some non-dairy foods, such as spinach and broccoli, are also healthy sources of calcium. However, the body absorbs much less calcium from these foods compared to milk or milk products.
Milk Matter
Most tweens* and teens are not getting the recommended 1,300 mg of calcium a day they need to build strong bones—in fact, fewer than one in 10 girls and just more than one in four boys ages 9 to 13 are at or above their adequate intake of calcium.1 And adolescents who may be lactose intolerant are even less likely to get enough calcium.
As you know, pediatric bone development plays a considerable role in osteoporosis prevention. The tween and teen years are critical for bone development because most bone mass accumulates during this time. In fact, by the time teens finish their growth spurts around age 17, 90 percent of their adult bone mass is established.
As a health care provider, you can help your patients get the calcium they need by talking with them and their parents to determine if they have trouble digesting lactose and by providing guidance about how they can get enough calcium each day in spite of this condition.
Note: Tweens are kids ages 9 to 12.
Are there different types of lactose intolerance?
Individuals with lactose intolerance are unable to digest significant amounts of lactose due to an inadequate amount of the enzyme lactase.2
Research shows that lactase is high at birth in all infants regardless of race or ethnicity, but wanes by age 5 to 7 in non-Caucasians and other populations that don't traditionally include dairy products in their diets.3
There are three main types of lactose intolerance:
• Primarily lactose intolerance, in which individuals who were able to digest lactose previously begin experiencing symptoms of digestive discomfort with no history or signs of underlying intestinal disease, is the most common form of lactase deficiency.
• Secondary lactose intolerance is the result of a gastrointestinal disease, such as severe gastroenteritis.
• Congenital lactose intolerance, such as galactosemia, is a lifelong complete absence of lactase, and it is relatively rare. However, it is not uncommon for secondary lactose intolerance to be misdiagnosed during the newborn period as congenital lactose intolerance.
Clinical symptoms of lactose intolerance can include abdominal pain, diarrhea, flatulence, and bloating. The severity of symptoms differs, often depending on the amount of lactase remaining in the body and how much lactose has been consumed.
Individuals vary in their degree of lactose intolerance, but even children and teenagers with primary lactose intolerance can usually consume 8 to 12 ounces (1 to 1 1/2 cups) of milk without experiencing symptoms. Some patients with lactose intolerance may believe they are allergic to milk or milk products. A milk allergy, however, is related to the proteins in milk rather than the lactose.
How common is lactose intolerance?
An estimated 30 million to 50 million American adults are lactose intolerant.4 The pattern of primary lactose intolerance appears to have a genetic component, and specific populations show high levels of intolerance, including approximately: 95 percent of Asians, 60 percent to 80 percent of African Americans and Ashkenazi Jews, 80 percent to 100 percent of American Indians, and 50 percent to 80 percent of Hispanics. Lactose intolerance is least common among people of northern European origin, who have a lactose intolerance prevalence of only about 2 percent.5
Most people with lactose intolerance do not require a completely lactose-free diet.
Milk and Bone Health
Why are milk and other dairy products important for bone health?
Our bones need calcium to grow and stay strong. They especially need calcium during the teen and tween years when bones are growing the fastest and gaining strength for later in life.
Although calcium is found in a variety of foods, low-fat and fat-free milk and other dairy products are great sources of calcium because they have so much of it.
Tweens and teens can get most of their daily calcium from 3 cups of low-fat or fat-free milk, but they also need additional servings of calcium to get the 1,300 mg necessary for strong bones.
Other reasons low-fat and fat-free milk and dairy products are great sources of calcium include:
Low-fat and fat-free milk has lots of calcium with little or no fat.
The calcium in low-fat and fat-free milk and dairy products is easy for the body to absorb and in a form that gives the body easy access to the calcium.
Low-fat and fat-free milk has added vitamin D, which is important for helping your body better absorb calcium.
In addition to calcium, milk and dairy products provide other essential nutrients that are important for optimal bone health and development.
Can everyone drink milk?
Some people get an upset stomach if they drink milk or eat dairy products. This may be (but is not always) a sign of lactose intolerance.
Lactose is the sugar found in milk and dairy foods. When lactose is not digested it may cause an upset stomach, bloating, diarrhea, and gas.
Lactose intolerance is not common in young children. It is much less of a problem if milk or dairy foods are taken with meals. Talk to your pediatrician if you think your child might have trouble digesting milk and dairy foods.
Check out the health information topic Lactose Intolerance or visit the What if milk is a problem for my kids? section of the Milk Matters Web site for more information.
Calcium is critical to building bone mass to support physical activity throughout life and to reduce the risk of bone fractures, especially those due to osteoporosis.
Articles extracted from: http://www.nichd.nih.gov/health/topics/milk_bone_health.cfm
Our bones need calcium to grow and stay strong. They especially need calcium during the teen and tween years when bones are growing the fastest and gaining strength for later in life.
Although calcium is found in a variety of foods, low-fat and fat-free milk and other dairy products are great sources of calcium because they have so much of it.
Tweens and teens can get most of their daily calcium from 3 cups of low-fat or fat-free milk, but they also need additional servings of calcium to get the 1,300 mg necessary for strong bones.
Other reasons low-fat and fat-free milk and dairy products are great sources of calcium include:
Low-fat and fat-free milk has lots of calcium with little or no fat.
The calcium in low-fat and fat-free milk and dairy products is easy for the body to absorb and in a form that gives the body easy access to the calcium.
Low-fat and fat-free milk has added vitamin D, which is important for helping your body better absorb calcium.
In addition to calcium, milk and dairy products provide other essential nutrients that are important for optimal bone health and development.
Can everyone drink milk?
Some people get an upset stomach if they drink milk or eat dairy products. This may be (but is not always) a sign of lactose intolerance.
Lactose is the sugar found in milk and dairy foods. When lactose is not digested it may cause an upset stomach, bloating, diarrhea, and gas.
Lactose intolerance is not common in young children. It is much less of a problem if milk or dairy foods are taken with meals. Talk to your pediatrician if you think your child might have trouble digesting milk and dairy foods.
Check out the health information topic Lactose Intolerance or visit the What if milk is a problem for my kids? section of the Milk Matters Web site for more information.
Calcium is critical to building bone mass to support physical activity throughout life and to reduce the risk of bone fractures, especially those due to osteoporosis.
Articles extracted from: http://www.nichd.nih.gov/health/topics/milk_bone_health.cfm
Friday, May 20, 2011
Why do I need a low-GI diet?
Do you suffer from any of the following:excess weight
general tiredness, particularly mid-afternoon
flagging energy levels that can be boosted by eating something
lack of concentration
tiredness or grogginess even after a good night’s sleep
mood swingsfood cravings, especiallyfor sweet, fatty foods
mid-afternoon or aftereating a meal
high blood pressurehigh cholesterol
craving for alcohol earlyin the evening
diabetesheart disease
The chances are that you do suffer from one or more of these symptoms. In fact, tiredness is the most common complaint cited in doctors’ surgeries today. A shocking 50 per cent of all UK adults are overweight and the number of seriously obese adults has trebled in the last 20 years. The amount of adults diagnosed with diabetes has doubled in the past 20 years and those developing heart disease has increased by 25 per cent since the late 1980s, resulting in 2.65 million people now living with this crippling condition. These are frightening statistics but perhaps even more frightening is the fact that we are not alone. Take a close look at almost any Western country and you will find a similar picture emerging.
WHERE ARE WE GOING WRONG?
The real key to understanding why so many of us are experiencing such health problems lies in our past. The diet and lifestyle of Westerners have changed almost beyond recognition over the past century. This in itself wouldn’t be a problem if it wasn’t for the fact that our basic physiology and biochemistry remain almost exactly the same as those of our ancestors 1,000 years ago. Consequently, there is a mismatch between the foods that we eat and the foods that our bodies really need.
Although our ancestors ate the same amount of calories as we do today, if not more, they were much more active than we are and obtained considerably fewer of their calories from carbohydrates. The carbohydrates they did eat came in the form of beans, vegetables, wholegrain cereals, fibrous fruits and berries. Lack of refrigeration and little knowledge of food processing meant that much of this food remained relatively unchanged from the field to the plate. Consequently, most of the processing of their food was done by the body after they had eaten it. This took the body a long time, resulting in a gradual, sustained release of sugars into the bloodstream, leaving them feeling full and satisfied for longer.
By contrast, today flour is ground as thin as talcum powder to enable us to bake the lightest, fluffiest cakes and breads. Preferred fruit varieties are those that are high in sugar and low in fibre because they taste better. Cereals are so highly processed that they become unrecognizable, then refined sugars are added to them to make many of the foods we see on our supermarket shelves. Fibre-filled pulses are often absent from our food cupboards. Instead they have been replaced by highly refined, fatty, fast foods that take little time to prepare and even less time to digest.
As a result, almost every meal we eat contains the sorts of carbohydrates that break down quickly and release their sugars rapidly into the bloodstream, such as baked potatoes, chips, easy-cook rice, biscuits, cereals, cakes, breads and fast foods. And it is these foods that are contributing to many of our health problems. While it may not be possible or even desirable to return to eating habits of old, thanks to extensive testing of carbohydrate foods by leading researchers, we can now monitor the sorts of carbs we eat by referring to something called the ‘glycaemic index’.
WHAT'S THE PROBLEM WITH EATING HIGH-GI FOODS?
The sugars in high-GI foods are broken down quickly so they do not supply a sustained source of energy. Instead, they cause our blood sugar levels to rise rapidly. The body has to respond to this by making large quantities of the blood sugar-lowering hormone, insulin, and releasing it into the blood. Unfortunately, insulin is often too good at its job and instead of just reducing blood sugar levels to a desirable level, it sends them plummeting to levels lower than they were originally. This sets up a yo-yo effect as the body then responds by making us crave fatty, sugary foods in an attempt to make our blood sugar levels rise once more. Many of the symptoms listed on page 8 can be linked to fluctuating blood sugar levels caused by eating too many carbohydrate foods that score high on the glycaemic index.
Food cravings and lethargy
Many of us experience this yo-yo effect as the ‘mid-afternoon lull’. We eat a high-GI lunch – sandwiches or a baked potato, for example – and by 3.30pm we are not only feeling tired, lethargic and lacking in concentration, but we are positively craving something sweet to give us that much needed energy boost. This often happens again after the evening meal when we find ourselves heading back to the kitchen for a dessert, some chocolate biscuits or a glass of wine just a short while after having eaten.
WHERE ARE WE GOING WRONG?
The real key to understanding why so many of us are experiencing such health problems lies in our past. The diet and lifestyle of Westerners have changed almost beyond recognition over the past century. This in itself wouldn’t be a problem if it wasn’t for the fact that our basic physiology and biochemistry remain almost exactly the same as those of our ancestors 1,000 years ago. Consequently, there is a mismatch between the foods that we eat and the foods that our bodies really need.
Although our ancestors ate the same amount of calories as we do today, if not more, they were much more active than we are and obtained considerably fewer of their calories from carbohydrates. The carbohydrates they did eat came in the form of beans, vegetables, wholegrain cereals, fibrous fruits and berries. Lack of refrigeration and little knowledge of food processing meant that much of this food remained relatively unchanged from the field to the plate. Consequently, most of the processing of their food was done by the body after they had eaten it. This took the body a long time, resulting in a gradual, sustained release of sugars into the bloodstream, leaving them feeling full and satisfied for longer.
By contrast, today flour is ground as thin as talcum powder to enable us to bake the lightest, fluffiest cakes and breads. Preferred fruit varieties are those that are high in sugar and low in fibre because they taste better. Cereals are so highly processed that they become unrecognizable, then refined sugars are added to them to make many of the foods we see on our supermarket shelves. Fibre-filled pulses are often absent from our food cupboards. Instead they have been replaced by highly refined, fatty, fast foods that take little time to prepare and even less time to digest.As a result, almost every meal we eat contains the sorts of carbohydrates that break down quickly and release their sugars rapidly into the bloodstream, such as baked potatoes, chips, easy-cook rice, biscuits, cereals, cakes, breads and fast foods. And it is these foods that are contributing to many of our health problems. While it may not be possible or even desirable to return to eating habits of old, thanks to extensive testing of carbohydrate foods by leading researchers, we can now monitor the sorts of carbs we eat by referring to something called the ‘glycaemic index’.
WHAT'S THE PROBLEM WITH EATING HIGH-GI FOODS?
The sugars in high-GI foods are broken down quickly so they do not supply a sustained source of energy. Instead, they cause our blood sugar levels to rise rapidly. The body has to respond to this by making large quantities of the blood sugar-lowering hormone, insulin, and releasing it into the blood. Unfortunately, insulin is often too good at its job and instead of just reducing blood sugar levels to a desirable level, it sends them plummeting to levels lower than they were originally. This sets up a yo-yo effect as the body then responds by making us crave fatty, sugary foods in an attempt to make our blood sugar levels rise once more. Many of the symptoms listed on page 8 can be linked to fluctuating blood sugar levels caused by eating too many carbohydrate foods that score high on the glycaemic index.
Food cravings and lethargy
Many of us experience this yo-yo effect as the ‘mid-afternoon lull’. We eat a high-GI lunch – sandwiches or a baked potato, for example – and by 3.30pm we are not only feeling tired, lethargic and lacking in concentration, but we are positively craving something sweet to give us that much needed energy boost. This often happens again after the evening meal when we find ourselves heading back to the kitchen for a dessert, some chocolate biscuits or a glass of wine just a short while after having eaten.
Weight gainA diet rich in high-GI foods can cause you to eat more calories (and therefore gain weight) for two reasons. The first is that high-GI foods are quick to break down. The quicker a food breaks down, the sooner you will become hungry and the more likely you will be to want to eat again. Secondly, high-GI foods will cause your blood sugar levels to rapidly rise and then fall, which in turn will result in strong urges to eat fatty, sugary foods shortly after a meal. Both points are compounded by the fact that another of insulin’s main roles is to promote fat storage, so the more insulin you have in your blood the more likely you are to store any excess calories you eat as fat.
Lack of concentration and mood swings
The brain is entirely fuelled by blood sugar. Therefore when levels drop as a result of the excessive production of insulin, it becomes more difficult to concentrate. Research has also found that low blood sugar levels are often linked to mood swings, reduced reaction times and even depression.
Diabetes
Diabetes is one of the most common health problems in the world, but it is most prevalent in Western cultures where we tend to eat a diet rich in highly processed, refined foods. It is thought that the stress that high-GI foods place on the body to keep blood sugar levels constant can result in either the insulin not working properly or the pancreas, the manufacturing site of insulin, becoming less efficient at producing it, sometimes giving up altogether.
Heart disease
As we have already seen, a diet rich in high-GI foods can result in people becoming overweight or developing diabetes. Obesity and diabetes are two of the principal risk factors that can lead to heart disease. In addition, high levels of insulin, which are brought about as a result of eating high-GI foods, are strongly linked to increased blood pressure and cholesterol (along with other blood fats), both of which are also major contributing factors to heart disease.
Articles extracted from: http://www.lowgidiet.net/pages/lowgiwhy.shtml
Count Your Carbs (cont2）
Using Carb Choice to Meal Plan - How This Works
Sample Meal Plan: 1,800 calories 206 gram Carb, 60 grams Fat, 112 gm Protein (45%-30%-25%)
3 meals= 60 grams carbs; one snack 15 grams carbs
1,800 calorie food Exchange Plan
3 Milk, 4 Veg, 2 Fruit, 8 Starches, 8 Meat, 4 Fat - 13 carb choices
Distribute the 13 carb choices evenly throughout the day. A choice can be a milk, a starch or a fruit. So, if you happen to not have enough fruit (15 grams) in a day, you can switch a fruit choice for a starch (15 grams) choice (hopefully it has fiber!).
Sample Meal Plan: 1,800 calories 206 gram Carb, 60 grams Fat, 112 gm Protein (45%-30%-25%)
3 meals= 60 grams carbs; one snack 15 grams carbs
1,800 calorie food Exchange Plan
3 Milk, 4 Veg, 2 Fruit, 8 Starches, 8 Meat, 4 Fat - 13 carb choices
Distribute the 13 carb choices evenly throughout the day. A choice can be a milk, a starch or a fruit. So, if you happen to not have enough fruit (15 grams) in a day, you can switch a fruit choice for a starch (15 grams) choice (hopefully it has fiber!).
Using the Food Label to Carb Count
Suppose you are eating a frozen dinner meal, or a combination meal of fish, pasta and vegetables. You can use the food label to find the carbohydrate content. Find the total carbohydrates (in one serving or the entire meal - see sample nutrition label below). Fiber and sugars and sugar alcohols are sub-listed there also. If there is more than 5 grams of fiber, subtract half the fiber from the total carbohydrates. This is your amount of carb grams. Divide this number by 15 grams to find the number of carb choices you are using for this food item.
Count Your Carbs (cont1）
What is Glycemic Load?
Glycemic Index (GI) and Glycemic Load (GL) are terms you might here about carbohydrate foods. “Glycemic” means “sugar in the blood.” The GI and GL rank carbohydrates on a scale based on their immediate effect on the blood sugar after eating. This is called the glycemic response. Foods with a high GI/GL are rapidly digested and absorbed, raising the blood sugar quickly and high. A slower more gradual rise is preferred.
Sugar, sweets and most refined foods have high glycemic loads. Some surprises, such as cereals and potatoes, also have relatively higher GI-GL. However, when you eat these foods with milk containing protein or a potato with butter and steak and broccoli, the GI-GL changes. Also, the cooking method and food particle size can alter the values. So, GI-GL is a source of controversy because this method is not predictably consistent. It can shed light on why your blood glucose goes so high at times.
Understanding the Food Groups, or Exchange Lists
The American Dietetic Association, in collaboration with other health associations, created The Exchange System. This system was designed to make meal planning easier for people with diabetes and offer health educators a common and consistent way to instruct them. Foods are categorized together into six groups that are commonly alike - like all fruits - and portions into amounts that are the same composition. For example, all the servings of fruit are 60 calories and 15 grams of carbohydrate. So, each fruit can be “exchanged” for another and the amount of calories and carbohydrate consumed remains the same.
One serving in any group is an exchange. So, your meal plan will designate how many exchanges from each group you should eat. Here are some examples of common meals plans:
Glycemic Index (GI) and Glycemic Load (GL) are terms you might here about carbohydrate foods. “Glycemic” means “sugar in the blood.” The GI and GL rank carbohydrates on a scale based on their immediate effect on the blood sugar after eating. This is called the glycemic response. Foods with a high GI/GL are rapidly digested and absorbed, raising the blood sugar quickly and high. A slower more gradual rise is preferred.
Sugar, sweets and most refined foods have high glycemic loads. Some surprises, such as cereals and potatoes, also have relatively higher GI-GL. However, when you eat these foods with milk containing protein or a potato with butter and steak and broccoli, the GI-GL changes. Also, the cooking method and food particle size can alter the values. So, GI-GL is a source of controversy because this method is not predictably consistent. It can shed light on why your blood glucose goes so high at times.
Understanding the Food Groups, or Exchange Lists
The American Dietetic Association, in collaboration with other health associations, created The Exchange System. This system was designed to make meal planning easier for people with diabetes and offer health educators a common and consistent way to instruct them. Foods are categorized together into six groups that are commonly alike - like all fruits - and portions into amounts that are the same composition. For example, all the servings of fruit are 60 calories and 15 grams of carbohydrate. So, each fruit can be “exchanged” for another and the amount of calories and carbohydrate consumed remains the same.
One serving in any group is an exchange. So, your meal plan will designate how many exchanges from each group you should eat. Here are some examples of common meals plans:
(Disclaimer: This chart provides possible meals plans based on about 20-25% Protein, 45% Carbohydrate and 30% Fat. Your dietitian may calculate your meal plan differently based on your food preferences, weight goals and diabetes management. )
Using Carbohydrate “Choices” to Carb Count
Carbohydrate counting is a useful tool to plan your meals, especially to balance with your diabetes medication and insulin. A carbohydrate “choice” is a portion of food that has 15 grams of carbohydrate.
The fruit group, the starch group, and the milk group all have 15 grams of carbohydrate per portion as described. So, if you are planning on having 45 grams of carbs at lunch, you could have one serving of milk, one serving of fruit and one serving of starch. Another 45 gram example for lunch - two starches (30 grams) and one fruit (15 grams).
1 carbohydrate choice=15 grams of carbohydrate
Samples of one carb choice or 15 grams of carbohydrates:
½ cup oatmeal
1 slice of bread
½ English muffin
1 6-inch tortilla
4-6 crackers
½ cup peas
½ cup potatoes
1/3 cup rice or pasta
1 8oz. glass skim milk
2 small cookies
1 medium apple
¾ cup blueberries
1/2 grapefruit
Count Your Carbs (cont)
Traditionally, diabetic diets are designed to start with this calorie distribution:
Protein: 15-25%
Carbohydrate: 40-55%
Fat: 25-35%
Based on your personal health, lifestyle and diet goals, you dietitian can calculate and educate you on the best diet design for you. Your dietitian will take into account your cholesterol levels, A1C, blood glucose patterns, kidney function, blood pressure, work and sleep habits, meal and snack patterns, and food likes and dislikes to create your unique meal plan.
Sample Calorie Distributions
Based on different calorie levels, you may be allowed from 120 gms to 330 grams of carbohydrate.
The amount of carbohydrate for each person varies with their calorie goals, exercise levels, blood glucose levels and male/female. A healthy diabetic meal plan includes:
Women : 45-60 grams of carbohydrate per meal (3-4 carb choices/meal)
Men: 60-75 grams per meal (4 to 5 carb choices/meal)
For snacks: 15-30 grams of carbohydrate per snack (1-2 carb choices/snack)
Here is a typical example:
1,500 calories - daily total carbohydrates 170 gm (45%). 40 grams (3 meals), 15 gram (3 snacks)
Protein: 15-25%
Carbohydrate: 40-55%
Fat: 25-35%
Based on your personal health, lifestyle and diet goals, you dietitian can calculate and educate you on the best diet design for you. Your dietitian will take into account your cholesterol levels, A1C, blood glucose patterns, kidney function, blood pressure, work and sleep habits, meal and snack patterns, and food likes and dislikes to create your unique meal plan.
Sample Calorie Distributions
Based on different calorie levels, you may be allowed from 120 gms to 330 grams of carbohydrate.The amount of carbohydrate for each person varies with their calorie goals, exercise levels, blood glucose levels and male/female. A healthy diabetic meal plan includes:
Women : 45-60 grams of carbohydrate per meal (3-4 carb choices/meal)
Men: 60-75 grams per meal (4 to 5 carb choices/meal)
For snacks: 15-30 grams of carbohydrate per snack (1-2 carb choices/snack)
Here is a typical example:
1,500 calories - daily total carbohydrates 170 gm (45%). 40 grams (3 meals), 15 gram (3 snacks)
Count Your Carbs
By now you know that carbohydrates affect your blood glucose levels. No, you do not have to avoid all sweets and starches, and yes, you can have fruit, carrots, and even sugar (in limited amounts)! You need to have a good understanding of what foods have carbohydrates, pay attention to the amount or portion size, select the healthiest carbohydrate foods that offer some fiber, and distribute your “carbs” evenly throughout the day.What foods have carbohydrates?
- Grains : bread, crackers, rice, cereals, pretzels, pasta
- Starchy Vegetables : potatoes, peas, corn, legumes
- Fruit and fruit juices
- Milk and yogurt
- Sweets and desserts
- Non-starchy vegetables: broccoli, tomatoes, spinach, carrots etc., contain small amount s of carbohydrates and tend to not affect blood glucose unless large quantities are consumed.
The fiber and water content render the small amount of carbohydrate in these foods less available to impact blood glucose.
What are the best carbohydrate choices?
Various forms of carbohydrate affect your blood sugar differently. The same amount of carbohydrate from different foods will have a different effect on your blood sugar. A slice of white bread will raise blood sugar faster than one slice of whole grain bread. In this case, the difference is the fiber content. Foods that digest slowly will relase carbohydrate in the form of glucose into the blood stream more slowly.
Your goal is to eat carbohydrates in such a way that the foods cause a slow, steady release of glucose into your blood stream, so your body can effectively process it. Listed are some factors to keep in mind:
- Carbohydrate foods with fiber will slow digestion and release of glucose; Soluble fiber is particularly favored, such as oat bran, dried beans and peas, fruits, vegetables.
- The more refined the food, the faster the blood sugar rises. Even though fruit juice is healthy, because it is liquid and not solid like the fruit, the quicker the blood sugar will rise. Raw foods tend to be more slowly digested.
- Concentrated sweets such as simple sugar, will quickly raise blood sugar.
- Eating a carbohydrate food with fat, such as butter on the potato, will slow blood sugar rise.
- Adding protein will also slow the digestion - Have peanut butter with some crackers. This is called a combination snack (combines protein, fat and carb)
How much carbohydrate should I have?
There is no official perfect diet for diabetes. The best diabetic diet for you is one that keeps your blood glucose levels as close to target as possible, with the healthiest food choices. There are recommendations from low carbohydrate diets to the Mediterranean diet to vegetarian diets - you can create a personalized diet plan with your dietitian or certified diabetes educator.
Diabetes Management: Diet & Nutrition
Food and Blood GlucoseEating causes glucose in your blood to go up. How much it increases depends on what you eat (such as how many carbohydrates your food contains) and how much you consume.
Depending on the type of carbohydrate you eat, it can take shorter or longer to digest. The time it takes for food to pass through your stomach - "gastric emptying" in medical terms - affects the amount of glucose in your blood at any one time.
The amount of food you eat also plays a large part in your blood glucose levels. Too much food, or too many carbohydrates, can cause high blood glucose. Too little food or carbohydrates can cause low blood sugar.
Also, how much and what you eat affects the need for insulin in your body. The ability for insulin to lower blood sugar plays such a key role that the Food and Drug Administration (FDA) says eating marks the cornerstone of diabetes treatment.
How Much and What Foods are Right?
Many people with diabetes follow an eating plan, but no single plan is right for everyone. Your personal plan will depend on your lifestyle and individual preferences.
The American Diabetes Association recommends that people with diabetes follow these general guidelines:
* Eat carbohydrates from fruits, vegetables, whole grains, legumes and low- fat milk.
* Eat fiber-rich foods.
* Keep saturated fats to less than 7% of total caloric intake.
* Eat at least two servings of non-fried fish per week.
* Limit trans fats.
* Restrict cholesterol intake to less than 200 mg/day.
You’re in Charge
Do not get discouraged just because you need to think carefully about your food choices. For example, living with diabetes does not mean you can never eat foods with sugar however, you do need to make some changes to live as healthy as possible.
Articles extract from: http://www.diabetescare.net/management.asp?category=Diet
Health: Attack on nervous system
It is possible for multiple sclerosis patients to lead normal lives, discovers SUSHMA VEERA.ALTHOUGH she had heard of the idiom, don’t judge a book by its cover, Nazatul Aqmar Nazri never gave it much thought until two years ago.
Nazatul, who worked as a chef in Bahrain at the time, felt a numbness on her left side while waiting in a queue to order her food.
She felt dizzy. Her gait was unsteady and her vision was blurring. The police, who did not know that she was suffering from multiple sclerosis, almost arrested the 25-year-old for drunk and disorderly behaviour. “Although I wasn’t locked up, I was traumatised by having to wait six hours before a policewoman attended to me,” says Nazatul.
She was allowed to go home only after a breathalyzer test showed negative for alcohol.
“Each time I recall the incident, I remember the phrase that I learnt in school. If you see someone acting in a strange way, do not judge that person immediately. They could be ill.” Nazatul first suffered from symptoms of multiple sclerosis when she was 14. However, she only underwent tests when she was in Bahrain. “I was admitted and diagnosed with the disease,” she says.
Farah Diana Mohd Amin has also been suffering from multiple sclerosis since her teenage years. “I feel weak and I tire easily. If I walk too much, my legs become swollen,” says Farah, who runs an online boutique.
The attacks became more frequent after her first child was born. She used to get one attack a year but it escalated to four.
“At first I was upset over my condition but I have now accepted it. But my heart breaks each time my 19-month-old son cries. I can only sit and watch. I am afraid to carry him for fear that my hands will become numb and I will drop him,” says Farah, 25. “I will only pick him up if my husband is beside me.” According to consultant neurologist Dr Joyce Pauline Joseph, multiple sclerosis affects the central nervous system, causing the body’s immune system to destroy a substance called myelin.
“Myelin serves as a nerve insulator and helps the transmission of nerve signals. When myelin is damaged, communication between the brain and other parts of the body is interrupted.” Dr Joyce says early symptoms of myelin breakdown include fatigue, dimness of vision, forgetfulness or difficulty concentrating, weakness in the legs, numbness or tingling in the face, arms and legs as well as numbness in the chest and abdomen.
“The symptoms vary widely, depending on the location of affected nerve fibres,” she says, adding that the cause of the disease is unknown.
Dr Joyce was speaking at the recent launch of the A Wake Of Hope campaign organised by the Multiple Sclerosis Society Malaysia. The five-week campaign is aimed at creating awareness of the disease. Also present at the launch was consultant neurologist Dr Shanti Viswanathan who advised patients to consult their doctors regularly and to update themselves on the disease.
“It usually affects those aged 20-40. Women are twice as likely to develop it as men,” she says.
According to Dr Joyce, the disease is common among Caucasians and those living in the Northern or Southern latitudes.
“These people are less exposed to sunlight, which increases the probability of having the disease. There seems to be a link between multiple sclerosis and Vitamin D metabolism.” Both doctors say there is a need to dispel the misconception that multiple sclerosis only happens in Western countries.
“Many think we are not susceptible to the disease, not realising that there are 500-600 multiple sclerosis patients here.
“Diagnosis is often done through blood tests, spinal tap (lumbar puncture), visual tests or Magnetic Resonance Imaging which will show white spots on a patient’s brain and spine,” says Dr Joyce.
There is no cure for multiple sclerosis. Besides oral drugs and steroids, treatment typically focuses on strategies to treat symptoms, which can slow the progression of the disease. “Although it is a life changing disease, with proper treatment and support, patients can lead a normal life,” adds Dr Joyce.
Main symptoms
* Numbness or weakness in one or more limbs, which typically occurs on one side of the body or the bottom half of the body
* Partial or complete loss of vision, usually in one eye at a time, often with pain during eye movement (optic neuritis)
* Double vision or blurring of vision
* Tingling or pain in parts of your body
* Electric-shock sensations that occur with certain head movements
* Tremor, lack of coordination or unsteady gait
* Fatigue l Dizziness
Tuesday, May 3, 2011
Friday, April 29, 2011
Why is Refined Sugar – Known As White Sugar – Bad for You?
The sugar is being processed in so many foods we eat. These foods are not just sweets. Sugar in large quantities can be found in peanut butter, mayonnaise, bread, ketchup and many other categorically “non-sweets” products.
Refined Sugar is bad for you because it raises the insulin level in your blood.Raised blood insulin levels depress the immune system. If your immune system is depressed then your ability to fight disease is weakened.
Raised blood insulin levels can cause weight gain. Insulin promotes the storage of fat; so, when you eat foods high in refined sugar, you increase fat storage. Obviously, the result is rapid weight gain.
Refined Sugar contains no vitamins or minerals so in order for sugar to be metabolized it must draw on the body’s reserve of vitamins and minerals. When these reserves are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs.
In summary here are ways that refined sugar can affect your health:
• Sugar can suppress the immune system.
• Sugar can upset the body’s mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can speed the aging process, causing wrinkles and grey hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn’s disease and ulcerative colitis.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar can cause a decrease in insulin sensitivity.
• Sugar leads to decreased glucose tolerance.
• Sugar can cause cardiovascular disease.
• Sugar causes food allergies.
• Sugar can cause free radical formation in the bloodstream.
• Sugar can overstress the pancreas causing damage.
• Sugar can cause atherosclerosis (plaque formation in the arteries).
• Sugar can compromise the lining of the capillaries.
• Sugar can cause liver cells to divide, increasing the size of the liver.
• Sugar can increase the amount of fat in the liver.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause depression.
• Sugar can increase the body’s fluid retention.
• Sugar can cause hormonal imbalance.
• Sugar can cause headaches, including migraines.
• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
• Sugar increases bacterial fermentation in the colon.Hence avoid the excessive use of sugar in your diet for better health.
Onions – Why to add them in our salads ?
Onions, like garlic are members of the Allium family and both are rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. Onions contain allyl propyl disulphide. Onions are very rich in chromium, a trace mineral that helps cells respond to insulin and numerous flavonoids, most notably quercitin.Blood Sugar-Lowering Effects
The higher the intake of onion, the lower the level of glucose found during oral or intravenous glucose tolerance tests. Experimental and clinical evidence suggests that allyl propyl disulfide is responsible for this effect and lowers blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. This results is an increase in the amount of insulin available to usher glucose into cells causing a lowering of blood sugar.
Onions are a very good source of chromium, the mineral component in glucose tolerance factor, a molecule that helps cells respond appropriately to insulin. Clinical studies of diabetics have shown that chromium can decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels.Marginal chromium deficiency is common since chromium levels are depleted by the consumption of refined sugars and white flour products as well as the lack of exercise. One cup of raw onion contains over 20% of the Daily Value for this important trace mineral.
Cardiovascular BenefitsThe regular consumption of onions has, like garlic, been shown to lower high cholesterol levels and high blood pressure, both of which help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke. These beneficial effects are likely due to onions’ sulfur compounds, its chromium and its vitamin B6, which helps prevent heart disease by lowering high homocysteine levels, another significant risk factor for heart attack and stroke.
Much like garlic, onions help to increase the HDL cholesterol in the blood, especially when they are eaten in their raw state. Onions also help to decrease the bad cholesterol or LDL in the blood and they increase the ability of the blood to dissolve blood clots. Onions are excellent at decreasing the risk inherent in developing diabetes and help to fight off the bacteria that are responsible for causing many infections in the human body.Flavonoids in onions help vitamin C in its function, improving the integrity of blood vessels and decreasing inflammation. All this spells help for your cardiovascular system.
Support Gastrointestinal HealthThe regular consumption of onions, as little as two or more times per week, is associated with a significantly reduced risk of developing colon cancer. Onions contain a number of flavonoids, the most studied of which quercitin, has been shown to halt the growth of tumors in animals and to protect colon cells from the damaging effects of certain cancer-causing substances.
Cooking meats with onions may help reduce the amount of carcinogens produced when meat is cooked using high heat methods.
Quercitin, an antioxidant in onions reduce both the size and number of precancerous lesions in the human intestinal tract and help keep colon cancer at bay.
Onions decrease the risk of many different types of cancers. A compound known as quercetin has been discovered in onions and this compound is extremely powerful when it comes to fighting cancer and is an excellent antioxidant.
Boost Bone HealthMilk isn’t the only food that boosts bone health. Onions also help maintain healthy bones. Onions may be especially beneficial for women, who are at increased risk for osteoporosis as they go through menopause.
Onions are rich in chemical compounds which exhibit antibacterial and antifungal properties and have been used to treat coughs, bacterial infections, and breathing problems across different cultures for many centuries.
Onions are rich in fructo-oligosaccharides, sulphides, Vitamin A and C, calcium, flavonoids, phosphorus and potassium which contributes to its many health beneficial properties such as:- Asthma- Bronchitis- Cardiovascular disease- Colds- High Blood Pressure- Influenza- Insomnia- Lowers cholesterol- Pneumonia- Reduce inflammation- Sinus conditions- Tuberculosis.
Hence include onions in your daily diet and see the difference in your health.
Article extract from: http://nutrihealth.in/health/onions-why-to-add-them-in-our-salads/
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