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2008-10-28T15:45:00.003+08:00

2008-10-12T12:24:00.025+08:00

Health And Food

Why are Doctors a Poor Choice for Nutritional Advice?

Nutritional Supplement - The Good Food, Bad Food Myth

We've all seen stories on the news about a new miracle food. "Eat more carrots and your eyesight will improve," or "Eating raspberries reduces heart disease, cancer, etc..." and what about the reports on wine and alcohol consumption? Is a glass of wine good for your health or bad? It is easy for physicians and the news media to describe foods as good or bad, but most nutritionists realize there are no such things - only good diets and bad diets. Regardless of whether the news reports are based on fact or fiction, what's important to realize is that no single food will bring you good health or destroy your health.

Unfortunately people persist in classifying foods as healthy or unhealthy. Relying on various media and advertising adds to the confusion as terminology used implies that a food is either 'good' or 'bad' based on which term is used to describe the food. For example, 'starch is bad because it makes you fat', but 'complex carbohydrates are good because they contain fiber and take longer to digest'. Look up starch in a nutrition textbook and you'll find out that it is defined as a complex carbohydrate. Here's another one, 'calories are bad because they make you fat'; 'energy is good because it gives you stamina to finish your activities'. The reality is that a calorie is a unit used to measure energy; the same way inches or miles measure distance.

HERE'S WHAT YOU NEED TO KNOW: Classifying a food or nutrient as 'good' or 'bad' and reducing concepts in nutrition to the most simple terms is usually not going to give you a correct answer. These oversimplifications are not only incorrect, but in the long run detract from achieving balanced nutrition.

Although nutrition and diet shouldn't be oversimplified, it also doesn't need to be rocket science either. A good diet is about sensible choices and choosing foods that are nutrient dense. The more nutrients you can include in your diet the more balanced your nutrition will be.

You can achieve balanced nutrition most easily by including a wide variety of foods in your diet and choosing appropriate, high-quality nutritional supplement.

The Basics on Vitamins

Determining just how much of various vitamins and minerals people need for good health is a tricky science. For more than half a century, federal recommended dietary allowances (RDAs) spotlighted a combination of nutrients aimed at preventing deficiency diseases in most people. But the dietary reference intakes (DRIs) from the Institute of Medicine, which replaced the familiar RDAs, ushered in considerable change. Whereas the RDAs were established to prevent deficiency diseases, the DRIs seek also to enhance health and lower the risk for chronic conditions such as heart disease and cancer.
This shift in focus reflects the fact that few people in industrialized countries today are deficient in nutrients, but many die from major diseases that could be prevented with better diets. The guidelines acknowledge that the need for certain nutrients varies with people's age, sex, and other important characteristics.

There are 13 vitamins, 16 minerals, and one additional dietary component that your body needs but cannot manufacture in sufficient amounts. Acting in concert, these essential vitamins and minerals help keep billions of cells healthy and encourage them to grow and reproduce. Some supply the keys to unlocking the energy in the carbohydrate, fat, and protein in the foods you eat.

These essentials are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease.

Old-time sailors learned that living for months without fresh fruits or vegetables — the main sources of vitamin C — causes the bleeding gums and listlessness of scurvy. In some developing countries, people still become blind from vitamin A deficiency. And even in the United States, some children develop the soft, deformed bones of rickets because they don't get enough vitamin D.

While the absence of key micronutrients hampers good health, their presence in sufficient quantities promotes it.

Getting a full complement of iron helps proteins in your blood and muscles pick up and release the oxygen that's vital to all of your cells. It also fends off the absorption of lead, a heavy metal that can cause widespread damage. The B vitamin folic acid can be a powerful agent in protecting against birth defects and may help ward off heart disease and some forms of cancer. And a combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.

Many of these micronutrients interact with one another. Vitamin D enables your body to pluck calcium from food sources passing through your digestive tract. Vitamin C helps you absorb iron. Vitamins and minerals differ in basic ways. Vitamins can be broken down by heat, air, or acid.

Minerals are chemical elements that do not change. That means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But it's tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile nutrients.

from EveryDay Health

Are you getting enough?

Even if you eat a variety of foods, if you are 50 or over, you may not be getting all of the vitamins and minerals you need. You should be taking in the following daily:

Vitamin B₁₂ — 2.4 mcg (micrograms). This vitamin keeps your blood and nerves healthy, but up to one-third of older people can no longer absorb the natural vitamin from their food.

Calcium — 1,200 to 2,500 mg a day. As you age, you need more calcium to keep your bones strong. Loss of bone density can lead to fractures, especially of the hips, spine, and wrists. A calcium-deficient diet is a cause of ostoporosis. Calcium fortified milk, cheese and spinach are all good sources.

Vitamin D — 400 IU (international units) for people 51 to 70, and 600 IU for those over 70, but not more than 2,000 IU each day. You need vitamin D in order to absorb calcium. Vitamin D can affect bone mineral density, preventing fractures. Good sources includes fatty fish, such as salmon.

Iron — 8 mg a day. Without enough iron, you're likely to feel lethargic. Iron in the body helps make hemoglobin, which carries oxygen in red blood cells. Without it, we supply less oxygen to our tissues. Get iron from beef, a variety of beans, oatmeal and spinach

Vitamin B₆ — 1.7 mg for men, and 1.5 for women. This vitamin is needed to form red blood cells and to keep you healthy. Talk to your doctor or a registered dietician to find out whether you need to take a multivitamin to get your daily doses of these essentials vitamins and minerals.

2008-08-26T23:49:00.010+08:00

Change

I dream a dream to change the world

But don't know where to start

I am just one person

One tiny little part

They told me if I could do it

If only I could see

There is a way to change the world

It starts by changing me.

- Mary Christensen -

Change is the end result of all true learning.

Change involves three things:

First, a dissatisfaction with self -- a felt void or need;

Second, a decision to change to fill the void or need; and

Third, a conscious dedication to the process of growth and change

----The willful act of making the change, doing something.

Change. It has the power to uplift, to heal, to stimulate, surprise, open new doors, bring fresh experience and create excitement in life.

Certainly it is worth the risk.

- Leo Buscaglia -

Duck or Eagle

Wind
The pessimist complains about the wind.
The optimist expects it to change.
The leader adjust the sails.

- John Maxwell -

2008-08-26T10:40:00.001+08:00

Glycemic Index

What is GI

Everyday your body has to take over 10,000 steps, think 40,000 thought, pump 36,000 litres (8,000 gallons) of blood round your system and deal with all the stresses and strains of modern life. To do this it needs energy ant it gets that energy from food.

The secret of glucose and the glycemic index.
The body’s preferred fuel is a sugar called glucose, which it makes from starches and sugars (carbohydrates) found in the food that we eat. Glucose is made in liver after the food has been digested in the stomach. The converted glucose is then sent to the body’s cells where it is either burned immediately as we run, walk or even think or stored in the muscles and fat stores for later use. This happens with just about every food that contains carbohydrates, whether it is a plate of spinach or a plate of doughnuts. What differs is exactly how fast this reaction happens - and in very simple terms the glycemic index is a measure of that speed. Foods with a high glycemic index known as high-GI foods) are converted rapidly to glucose; foods with a low glycemic index (low GI foods) are converted more slowly. Low-GI Foods take longer to digest, so you feel full for longer

What has this got to do with our Health?
The missing link is a hormone called insulin. When glucose is released into the bloodstream, it is the job of insulin to take it where it is needed. If the glucose is released slowly there is no problem – moderate levels of insulin are released and have time to “think” about where that glucose is needed most and send it there.

However, if high levels of glucose enter the bloodstream, the body panics, it might need glucose for fuel, but too much can be harmful. It therefore releases high levels of insulin which quickly transfer the glucose to the fat stores where it can do no harm. This can lead to weight gain if it happens too often. But weight gain isn’t the only consequence. If insulin levels are raised too often, the cells that normally respond to glucose become resistant to its signals. Less glucose is taken to where it is needed, and it remains in the bloodstream which causes cell damage, contributing to ageing, and other problems such as furring of the arteries. And because the cells aren’t getting enough fuel (which in itself causes fatigue) the body triggers the release of more and more insulin to try to rectify things. This boosts resistance further, and after many years can even trigger Type II diabetes.

Turnings things around
Switching to a low-GI diet reverses this process. By ensuring you eat only foods that cause a gently rise in glucose in your bloodstream, you prevent the panic reaction and balance your system. For healthy people this reduces the risk of insulin resistance occurring, and for the estimated 25 percent of people already suffering from the condition, it can give the cells enough of a break to allow them to resensitize. As you will see, the result can positively affect everything from your heart to your skin.

The GI Diet Plan
Helen Foster

2008-08-26T01:24:00.011+08:00

Life

I asked her,"Why is that birds should sings so beautifully
and bring joy to all families, only to end up as a heap of feathers on the bottom of the cage?"

She said quietly, "You must remember that they are other worlds to sing in."

Pieces
Life is a well structured game;
we're not the players,
we're the pieces
-by C. Etteyo, St. Germain-

2008-08-26T00:01:00.001+08:00

Asthma

A Brief Introduction
Asthma is a chronic lung disease characterized by chest tightness, shortness of breath, coughing and wheezing. With asthma, a blockage of airflow in and out of the lungs occurs from muscle squeezing, swelling and excess mucous.

Physicians who are not specialists in this disease may mistake its symptoms for an infection, unaware that the underlying problem is asthma.

Triggers for Asthma
Asthmatic symptoms can be triggered by several factors, including:
Allergens or irritants
Exercise
Medications or foods
Viral or sinus infections
Reflux disease
Emotional anxiety
Hay fever(allergic rhinitis) is considered a risk factor for developing asthma, as up to 80% of asthmatics also have hay fever. Both can be triggered by year-round allergens, including pollens, molds, animal dander, and house mites and other insect droppings.
Other substances can aggravate asthma, including air pollutants (cigarette smoke, chemicals in the air, wood smoke), occupational exposure to allergens (gases, vapors, dust, and fumes), strong odors (perfumes, household cleaners, paints and varnishes), airborne particles (chalk dust, talcum powder), and changing weather conditions (humidity, temperature, winds).
Viral infections can also trigger and/or aggravate asthma, especially in children. These infections irritate the nose, lungs, sinuses and throat, which may trigger asthma flare-ups. Sinusitis (an inflammation in the cavities around the eyes and nose) can also trigger asthma.

Managing Asthma
Because asthma is a chronic disease, it requires careful monitoring and effective treatment. The treatment of asthma has four main components :
The use of objective measures of lung functions to assess the severity of asthma and to monitor treatment (peak flow meters and spirometers)
Environmental control measure to avoid or eliminate factors that trigger asthma symptoms or flare-ups
Medication therapy for long-term management to reverse and prevent airway inflammation as well as therapy to manage asthma flare-ups
Patient education to foster a partnership between the patient, his family and the physician.

Asthma in Children
In infants and young children, asthma may appear as rapid or noisy breathing, cough, and/or chest congestion.
Asthma symptoms can interfere with many school activities for children, as asthmatic children may have less stamina than other children. Many asthmatic children may try to avoid or limit their involvement in physical activities to prevent the coughing and wheezing that may occur.
Children with asthma do not often identify chest tightness, because they are often so used to the feeling that they are unaware that it is a warning sign. For parents, often the only observable symptom of chest tightness is recurring coughing spells.
Once asthma is diagnosed, proper treatment and management can occur. Often the child must use a peak flow meter to measure the flow of air from the lungs. Often medications are also used to prevent and improve symptoms. Once the child has been diagnosed and is receiving asthma treatment, the child should be encouraged to participate in normal physical activities as much as possible. While many parents feel the need to prevent their asthmatic children from engaging in physical activity, aerobic exercise is very important to the asthmatic child to improve airway function.
With proper diagnosis, monitoring and treatment, individuals with asthma can engage in regular physical activity and can live normal healthy lives.

2008-08-25T15:57:00.003+08:00

After A While

After a while you learn the subtle difference

between holding a hand and chaining a soul,

And you learn that love doesn't mean leaning

and company doesn't mean security,

And you begin to learn that kisses aren't contracts

and presents aren't promises,

And you begin to accept your defeats

with your head up and your eyes open,

with the grace of an adult, not the grieve of a child.

And you learn to build all your roads

on today

because tomorrow's ground is too uncertain for plans.

After a while, you learn that even sunshine burns

if you get too much,

So plant your own garden and decorate your soul,

instead of waiting for someone to bring you flowers.

And you learn that you really can endure,

........that you really are strong,

And you really do have worth.

- Veronica A Shoffstall -

New
Today is a new moon
"So what?, you say
Well, if you've recently said that you haven't got anything new in a long time,
look up in the sky tonight.

Today is a new moon.
Enjoy!

extract from MountainWing

Discover Diana Krall!

2008-08-25T15:56:00.000+08:00

Travel

2008-08-25T15:55:00.001+08:00

Dancing

Discover Nat King Cole!

2008-08-25T15:54:00.017+08:00

Baking

Banana Bread
12 servings

Banana are rich in potassium - one banana contains 450 mg, one-fifth of the adult daily requirement - and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead - which is much better for your heart - and honey, which of course means lots of flavor. Don't use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.

Ingredients:
3 very ripe bananas
1/2 cup honey
3 tbsp canola oil, plus a little more for oiling the loaf pan
1 tsp pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
3/4 cup chopped walnuts or pecans

Instructions:
1. Heat the oven to 350 degrees. Lightly oil a loaf pan.

2. Mash the bananas and mix with the honey, canola oil and vanilla extract.

3. Stir together the whole wheat pastry flour, baking soda and salt. Add the nuts.

4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.

Nutritional Information:

Per serving:
200 calories
8 g total fat (1 g sat)
0 mg cholesterol
32 g carbohydrate
3 g protein
3 g fiber
203 mg sodium

2008-08-25T15:54:00.002+08:00

Book's Commentaries

2008-08-25T15:06:00.011+08:00

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