Foods & Health

Can Regular Exercise Help You Live Longer?

2009-08-06T11:33:00.006+08:00

Can Regular Exercise Help You Live Longer?

It has been quite a while since I last spent some time jogging at a local lake garden. It's not that I really don't have the time but it's the laziness that has conquered my better judgment.

After reading an article in the last Sunday paper and coming across several articles here, I find that exercise can reduce the severity of two types of aging: Normal aging and disease-related aging.

Strength Maintenance

Normal aging results in a gradual loss of muscle mass that begins in middle age. Strength-training can offset this loss. Having stronger muscles and better balance may mean fewer falls, a leading cause of death among the elderly.

Cardiovascular Health

Over time, arteries become stiffer, paving the way for cardiovascular disease, according to a study done at University of Colorado. The chemical composition of the artery walls begins to shift, making the walls more rigid. That stiffening can cause changes in the blood pressure, putting extra stress on the heart.

Regular aerobic exercise slows or reverses some of the changes.

Diabetes Risks

As we age, blood-glucose control becomes less robust, making us more insulin-resistant and increasingly susceptible to diabetes. People also tend to gain weight as they age, further upping the chances for developing the disease.

During aerobic exercise, muscles take up glucose from the blood and use it for fuel, keeping the body's blood sugar levels low.

Exercise also causes the pancreas to decrease production of insulin. Continuous, steady exercise especially causes the liver to take lactic acid, amino acids and fats and turn them into glucose, further feeding the muscles and regulating blood sugar levels.

Inflammation Control

Inflammation can also worsen as we age.

It may become exacerbated by extra weight, increasing the risk for cardiovascular disease, lowering the immune system and paving the way for bacteria and viruses to take hold. Cancer cells may also find this condition ideal for growth.

Regular exercise may help decrease the levels of C-reactive protein, a marker for inflammation.

Based on a study, inflammatory markers were lower in those who had higher levels of exercise and physical activity, as well as those who used antioxidant supplements, regardless of their exercise level.

Brain Health

This study found that older adults who did a minimum of 180 minutes per week of aerobic activity a week for 10 consecutive years had more small-diameter blood vessels with less twisting than a less active group that did less than 90 minutes of physical activity a week.

The vessels of the more active group had a vessel pattern that was similar to those of younger people.

The research leaves no doubt that activity isn't just meant for younger years.

Studies linking exercise to living longer sometimes leave off the important message that being physically active improves the quality of life as well.

Can Breathing Exercise Control Symptoms of Asthma?

2009-01-14T10:36:00.004+08:00

Can Breathing Exercise Control Symptoms of Asthma?

Most of us take breathing for granted that we never thought of controlling it as a means of exercise. Breathing has been automatic since birth; our brain regulate the action for us so we don't have to think about it too much.

For people with asthma, breathing can be difficult at times especially when certain conditions in the environment may suddenly trigger the symptoms.

According to a study, 183 adults with mild to moderate asthma were randomly assigned to participate in three half-hour sessions to learn better breathing techniques and exercises aimed at reducing the severity of symptoms, or to attend three half-hour educational sessions on asthma.

Those who learned breathing exercises were asked to practise them 10 minutes or more a day. After six months, both groups showed improvements, but the exercise group reported a higher quality of life and less anxiety or depression and scored better on lung function tests. No real difference was found between the goups was found in their use of inhalers.

Those affected most are people with mild to moderate asthma.

Maintaining A Healthy Respiratory System

2008-07-20T21:49:00.002+08:00

Maintaining A Healthy Respiratory System

Respiratory tract can easily get infected, especially when the air we breathe everyday is within low quality index range and has high count of contaminants. The most common early symptom to know when you have a respiratory disorder is when you cough. Do not take any condition that affects the air passage to and from the lungs lightly. It is advisable to immediately see a doctor at the onset of respiratory symptoms.

Coughs Coughs caused by respiratory tract infections usually do not last long. They are considered acute when they are less than three weeks. From three to eight weeks they are considered subacute. They are usually due to the irritation of cough receptors after an infection.

Coughing is the body’s natural physiological defence to clear the micro-organisms, including their secretions, and the foreign particles that can be trapped in the airways. It works subconsciously, unless purposely induced. There are two types of cough receptors forming the upper lining of the air passageways (the main tube leading from the nose and throat to the lungs): The irritant receptors – can be triggered by toxic fumes and liquids; The Mechanical receptors – triggered by physical things such as touch (e.g. Secretions from bacteria and viruses), displacement (e.g. When water enters the air passage) or stretch (e.g. Sudden and deep intake of air).

Postnasal drainage is now thought to be the most common cause of chronic cough. The receptors are being kept stimulated as a result of allergic rhinitis or other forms of rhinitis.

Bronchitis Symptoms normally characterised by a relentless cough, difficulty in breathing, and the production of thick mucus, or phlegm – due to the inflammation of the bronchi. Chronic bronchitis is an extremely serious problem that develops when the bronchial tubes are irritated over a long period of time. Cigarette smoking is by far the most common cause.

Emphysema Develop as a consequence of smoking or chronic bronchitis. Also known as chronic obstructive pulmonary disease, as it worsens, the air sacs, or alveoli, lose their elasticity and fill with stale air, leading to an increase of shortness of breath.

Pneumonia General symptoms include a cough with a lot of sputum, fever, chills, and chest pain. Can be caused by viruses, bacteria, fungi, parasites, and exposure of lung tissue to toxic substances.

Keeping The System Healthy

People with good health are more likely able to fight off the underlying causes of respiratory disorders.

Fluids Take adequate amount of fluids during any respiratory infection because it helps to thin mucus and make breathing easier. Doctors recommend six to eight glasses of non-alcoholic fluids a day.

Antioxidants Help protect lung tissue from the cellular damage caused by free radicals.

Zinc Important for boosting immunity, especially against upper respiratory infections. Found in many food including lean meat, yogurt, and whole-grain products.

Eating Habits

Avoid consuming too much food at one time for people with emphysema, since it can increase the volume in the stomach and crowd the already distended lungs. Cut down on fatty foods. Anything that can cause gas and bloating should be avoided. Have small servings and eat slowly.

Lifestyle Habits

Cut down or avoid smoking altogether, even secondhand smoke, because smoking is by far the leading cause of chronic respiratory disorders, including lung cancer. Abstain from all alcoholic beverages because alcohol lowers immunity.

Lung Health is Improved with a Diet Rich in Fresh Fruits and Vegetables

Fruits high in vitamin C are associated with improved lung function in a population of adults and children, studies done over 10 to 15 years shown.

Batik Cake

2008-03-15T17:49:00.000+08:00

Batik Cake

This is a simple and yet special version of the Malaysian Batik Cake recipe. It is worth trying.

Recipe:

600g Marie biscuits (break into quarters)
5 medium-sized eggs
1/2 small tin (195g) of sweetened condensed milk
1 bar (250g) unsalted butter
1 cup (260g) granulated white coarse sugar
6 tablespoon Milo
6 tablespoon pure soluble cocoa powder
3 tablespoon sesame seeds (lightly fried without oil)

Cream the butter in a bowl of electric mixer. Gradually add sugar and continue to beat until the mixture is light and fluffy (about 4 - 5 minutes). Add beaten eggs, one at a time, mixing well after each addition.

Mix together Milo, condensed milk and cocoa powder in a saucepan. Add the butter mixture and mix well.

Cook over low heat until batter thickens and does not stick to pan, stirring all the time. When done, turn off heat and set aside to cool.

Gently add in the Marie biscuit bit by bit, alternately with the sesame, mix until the pieces of biscuits are evenly coated.

Pour the mixture into a baking pan lined with greased paper and spread evenly. Press lightly layer by layer to ensure there is no trapped air.

Leave to cool, then chill for a few hours in a fridge or leave overnight before serving. Serve cold.

Why Calcium is Important for Kids

2006-08-29T11:08:00.000+08:00

Why Calcium is Important for Kids

Lack of Calcium

Today we lack a lot of calcium in our diets. We need a good amount of calcium to keep our bones teeth muscles and blood stream healthy. Calcium is supposed to be the most commonly found mineral in humans today, yet even though it is still true, we are lacking the proper amount.

Because of this, our bones are getting weaker and more fragile, making us perfect targets for the bone disease osteoporosis. Calcium is not that hard to get into our bodies.

It can be found in dairy products, beans, and other nutritional foods as well. We do not seem to get enough intake of these types of foods, so there for our calcium levels are usually low.

One of the things wrong with this is that the recommended servings is about to change. Where it used to be we should drink one glass of milk a day and get at least three servings of dairy or beans, it is about to change to where we are recommended 3 glasses of milk a day and at least 6 servings of dairy or beans a day, and that is just for calcium.

We are not eating right and because of it we are losing our bones teeth and muscles. Calcium is needed not only for those but it also helps with contraction of muscles, and as you may know, our most important muscle is our heart. With our calcium levels dropping we are slowly enabling our heart to get heart disease, and high blood pressure.

We must put a stop to this before it is too late. Over half the population of America suffers from heart disease already. If we don't start getting the right amount of calcium needed we are going to end up with the whole country having heart disease.

Calcium in Kids

During childhood, the body uses calcium to build strong bones and teeth: a process that is finished by the end of the teenage years. Bone calcium begins to decrease in adulthood and continued loss of bone occurs as we age, found to do so more in women.

Teenagers, especially girls, whose diets don't give the nutrients to build bones to their best are at a higher risk of developing the bone disease osteoporosis, which is becoming more of a problem every day. Osteoporosis causes fractures in weak bones and can make a persons bones easier to break.

Calcium also plays an important role in muscle contraction, sending messages through the nerves, and the release of hormones. If blood calcium levels are low, calcium is taken from the bones to ensure normal cell function.

When children get enough calcium and physical activity during childhood and the teen years, they can start out their adult lives with the strongest bones possible. If how ever they do not get the right amount they can find that their bones and teeth can grow weak quicker then they should.

By feeding your child food that has enough calcium in it, you are helping them to build strong bones and teeth. You are also enabling them to be able to have a good and healthy diet through out their lives.

People today are very unhealthy, low calcium intake as a child is part of the problem. Children need the right amount of calcium to stay strong, and without that needed calcium they grow to be obese, weak, and their bones break easier.

When we are children, we are not able to make sure we are getting what we need, so it is up to the parent to make sure the child gets what is needed. Children also won't eat everything that is put in front of them. This is a small problem, but it is easily fixed.

Some of the things that seem like snacks actually have a good amount of calcium in them. Ice cream being one example, anything with dairy in it has calcium in it.

Source:

Steven Godlewski is a self-made millionaire and is currently working with the staff at PillFreeVitamins.com. He has an extensive background in nutrition as well as other health related fields.
Why Calcium is Important for Kids

Why I Prefer Eating With My Fingers

2006-08-20T09:17:00.000+08:00

Why I Prefer Eating With My Fingers

Perhaps most of us are so used to eating with chopsticks or fork, spoon, and knives that it feels uncomfortable when it comes to handling meals with fingers. For me, however, I choose to eat foods with my fingers whenever possible.

I have my own reasons:

Prioritise hygiene Since I use my fingers to handle foods, I have to keep my hands clean; most importantly just before eating and soon after it. Indirectly, this exercise turns into a habit that I’m sure to keep.

Temperature test Most foods are best eaten while they are still hot or at least warm. But how am I going to know if they are just at the right temperature so they won’t burn my tongue? If I use utensils, then I won’t know until the foods are just about to enter my mouth. If I use my fingers, however, then I can feel the foods’ temperature first before I put them in my mouth.

Eat fresh I know that most cooked foods spoil faster when they come in contact with my bare hands. So, if I want to avoid this, I have to make sure at all time that I only eat fresh foods – foods that are freshly cooked. I would make sure that leftover foods are properly kept and heated before serving. Avoid eating leftover foods over a day old.

Chemical reaction I learned that our fingertips contain some acids that when reacted with most foods, can help ease digestion. These acids also help neutralise certain bacteria that may be present in foods before they get into our body.

Well, certain meals, such as soups, porridge, and the likes, are just simply not suitable for eating with fingers. It doesn’t mean that I would stay away altogether from them. Anyway, it is best to choose foods that are good for our health.

Why I Prefer Eating With My Fingers

10 Health Foods for Healthy Living

2006-08-18T17:16:00.000+08:00

10 Health Foods for Healthy Living

If your aim is to live healthy, then I believe eating healthy foods is an important key. Here's what I learn from Healthy Foods and their benefits:

1. Basil

This herb not only add flavor to foods but also known to reduce blood pressure and ease symptoms of emphysema and bronchitis.

2. Dietary Fiber

Fiber promotes regularity, helps control caloric intake and promotes weight loss. It may also reduce the risk of heart diseases.

3. Fruits and Vegetables

Vegetables have less sugar than fruits. Like fruits, they are nutrient-dense foods.

4. Spinach

It provides 50% or more of the RDI for vitamin A, and about 20% of RDI for vitamin C.

5. Asparagus

High in folate content, which is important for pregnant women.

6. Pumpkin

An excellent source of vitamin A, iron, and folate.

7. Sweet Bing Cherries

A good source of fiber.

8. Apricots

Great source of carotene, vitamin C, potasium, and iron. Also a very good source of vitamin A, and low in calories, about 50 calories.

9. Strawberries

A good source of vitamin C, iron, and fiber.

10. Soy Nuts

Soy nuts are high in protein and isoflavones.

10 Health Foods for Healthy Living

Ten Ways to Eat More Fruit

2006-08-13T23:10:00.000+08:00

Ten Ways to Eat More Fruit

1. At breakfast top your cereal with sliced bananas, kiwifruits, fresh berries, or dried fruit such as raisins or apricots and drink a small glass of juice. Try something new like dried cranberries or sliced mango.

2. Fill a melon with low-fat cottage cheese.

3. Carry single-serving cans of unsweetened fruit for snacks at work.

4. Pack your briefcase, backpack, or glove compartment with easy-to-carry fruit such as apples, pears, bananas, clementines, or dried fruit.

5. Make a smoothie with a yogurt, milk, or soy beverage mixed with a variety of fresh or frozen berries.

6. Mix a bowl of low-fat yogurt with fruit.

7. Add 1 cup (250ml) fresh or frozen berries to pancake batter. Top pancakes with apple-sauce instead of syrup.

8. In restaurants, order fruit as starter or dessert.

9. Don't throw out overripe bananas. Peel and freeze them and use them later for banana bread or muffins.

10. Add fruit such as apples, pears, and mandarin orange sections to green salads.

How's that for a healthy tip.

Ten Ways to Eat More Fruit

Five Ways to Cut Salt

2006-08-11T21:47:00.000+08:00

Five Ways to Cut Salt

1. Use spices that don't contain sodium Fresh herbs, garlic powder or fresh garlic, onion flakes (not onion salt), dry mustard, corlander, lemon mint, cumin, chili, curry, rosemary, thyme, basil, bay leaves, ginger, hot pepper, pepper, chives, and parsley.

2. Make your own salad dressing Use flavored vinegars instead of salt for extra taste.

3. Eat more fresh or frozen fruits and vegetables Buy sodium-reduced canned vegetables. Use fresh potatoes rather than instant, fresh cucumber instead of pickles. Add spices and herbs instead of salt to water in which you cook vegetables.

4. Eat fresh or frozen fish Try to avoid canned or dried varieties, choose sliced roast beef or chicken instead of bologna, salami, or other processed meat.

5. Re-educate your taste buds Taste foods before adding salt. Cook from scratch instead of packages. Adapt your favourite recipes by using half the amount of salt called for.

Five ways to cut salt

Is It True That Poor Oral Hygiene Can Cause Heart Disease?

2006-08-10T22:43:00.000+08:00

Is It True That Poor Oral Hygiene Can Cause Heart Disease?

I usually don’t take oral hygiene seriously until I come across an article about gum disease and its consequences. It is reported that gum disease can strike anyone that neglects oral hygiene or eats a poor diet. Regular brushing and flossing help to prevent sore, and inflamed gums.

Gingivitis is typically caused by the gradual buildup of plaque, causing the gums to swell, redden, and bleed. A dentist or dental hygienist would recommend removing plaque regularly. A good dental hygiene is also important to prevent the occurrence of gingivitis. If left untreated, gingivitis can lead to an advanced infection of the gums that causes teeth to loosen and fall out.

Studies have shown a link between poor oral health and heart disease. Bacteria or virus that can cause heart disease apparently can enter the body through bleeding gums. Women with tooth or gum problems are also more likely to give birth to premature babies.

Vitamin C deficiency may also cause bleeding gums. Make sure you include plenty of fresh fruits and vegetables every day; munching on hard, fibrous foods, such as carrot or celery stick, stimulate the gums.

Sugar Factor. Granulated sugar or sugary foods such as sodas, cookies, and candies are the most familiar leading cause of tooth decay. Equally offensive are starchy foods such as breads and cereals. When starchy foods mix with an enzyme in saliva, the result is an acid bath that erodes the enamel and makes teeth more susceptible to decay. The longer the exposure, the greater the potential for damage.

Careful when eating dried fruits. They have an adverse effect on teeth, because they are high in sugar and they cling to the teeth.

Beware when drinking fruit juices. They contain high levels of simple sugars and are acidic.

Consume more fresh fruits. Although sweet and acidic, they are much less likely to cause a problem, because chewing stimulates the saliva flow.

Helpful foods. Finish meals with foods that do not promote cavities and may prevent them. Aged cheeses help prevent cavities if consumed at the end of a meal. Chewing sugarless gum stimulates the flow of saliva, which decreases acid and flush out food particles. Rinsing your mouth and brushing your teeth after eating are important strategies to prevent cavities.

Is It True That Poor Oral Hygiene Can Cause Heart Disease?

Which Foods are Good for Dental Health

2006-08-09T23:28:00.000+08:00

Which Foods are Good for Dental Health

It’s interesting to note that regular brushing and flossing alone may not be able to protect teeth from decay and keep gums healthy. Tooth decay and gum disease are caused by bacteria colonies that constantly coat the teeth with sticky film called plaque. These bacteria break down the sugars and starches in foods to produce acids that wear away the tooth enamel. The plaque usually hardens into tartar, which can lead to gingivitis or gum inflammation.

Nutrients, minerals and vitamins in a well-balanced diet are also essential for healthy teeth and gums. Naturally occurring fluoride found in water and foods can reduce the rate of cavities as much as 60%.

How to keep teeth and gums healthy

>> Eat right during pregnancy

Consume plenty of calcium-rich foods, such as yogurt, low fat-milk, and cheese, which help to form strong teeth and bones of children, as well as mum. Vitamin D is also important for the body to absorb calcium.

>> Fluoride

Give children fluoride during the first few years of life in order to prevent serious cavities later. Fluoride supply comes from beverages made of fluoridated water, some fish, tea, as well as many brands of toothpaste and some mouthwash. Fluoride supplements are also available; however, excess consumption of fluoride can cause mottling of the teeth.

>> Vitamin D

Vitamin D is required to help absorb calcium more effectively. It can be naturally obtained in milk, fortified soy and rice beverages, margarine, fatty fish such as salmon, and moderate exposure to the sun.

>> Other vitamins such as vitamin A, beta carotene, phosphorus, and magnesium

Meat, fish, and eggs are rich in phosphorus, which is important for the formation of tooth enamel. Whole grains, bananas, and spinach are rich in magnesium, which are needed for the same reason. Vitamin A helps build strong bones and teeth. Beta carotene found in orange-colored fruits and vegetables and dark green leafy vegetables is converted into vitamin A by the body.

What parents should do to prevent early tooth decay in children

1. Provide good diet throughout childhood;
2. Brush children’s teeth until they are mature enough to do a thorough job by themselves;
3. Supervise twice-daily brushing and flossing;
4. Avoid sending toddlers to bed with a bottle of milk, juice, or other sweet drink;
5. Avoid dipping pacifiers in sweet syrup or honey.

In my next post I’ll cover other factors that cause tooth decay and how proper diet can help prevent them from occurring.

Which foods are good for dental health

Why Some People Eat Fish Almost Daily

2006-08-05T22:38:00.000+08:00

Why Some People Eat Fish Almost Daily

So, you think eating fish is not on your regular menu, and fish is just a little too expensive anyway? Well, think again, because fish is really a gold mine of concentrated nutrients. Fish has more important health benefits to be gained compared to meat. If treating heart disease sounds expensive to you, then how about avoiding its chance by eating fish regularly sounds?

These are the benefits of eating fish regularly:

1. Reduces the rate of heart disease

The rate of heart disease can be significantly reduced by eating fish two or three times a week. A few years back, scientists have noted that a high percentage of people who have a diet that relied heavily on fish for protein have no coronary artery disease at all. In a recent study, fish oils are found to have beneficial action especially in reducing the chance of a heart attack.

Fish oils are rich in a type of unsaturated fatty acid known as omega-3. Polyunsaturates are particularly high in fish fats, which remain liquid even when chilled. These fatty acids decrease the stickiness of blood platelets, therefore reducing their chance of clumping together or clotting. They also increase the flexibility of the red blood cells, enabling them to pass more readily through tiny vessels, reducing inflammation of artery walls, and lower levels of triglycerides in the blood.

2. Enhances learning skills in children

Fish oil has long been considered as brain food and its regular consumption enhances memory and develops concentration. Studies carried out in different countries such as the U.K and Australia have shown the positive effects of fish oil on the learning skills of toddlers. Children affected by ADD/ADHD and dyslexia benefit from fish oil, their learning, grasping, and reading skills improve appreciably. In fact, if expecting mothers partake of fish oil, the children born have an edge over their compatriots in kindergarten. DHA in fish oil boosts visual acuity in children.

3. Prevents various forms of cancer

Fish oil is also considered to be beneficial in treating and preventing various forms of cancer. Studies with volunteer groups show that those who consumed fish oil were less susceptible to sunburn and the harmful effects of UV rays. This could have implications in the prevention of skin cancer. Research also shows that the combination of propofil, which is an anesthetic, with fish oil can lead to the destruction of cancer cells. This opens up the possibility of developing either an ointment or a patch for treating tumors. Fish oil has also been found to be useful in the treatment of the Human Papilloma Virus, which is a common STD that leads to cervical cancer in women.

4. Prevents age-related blindness

Fish oil has always been considered good for the eyes; recent studies have shown that the Omega 3 fatty acids found in fish oil offer protection against age-related macular degeneration, which is one of the foremost causes of age-related blindness, and dry-eye syndrome in which the lachrymal glands do not function properly and the cornea can get scarred.

5. Helps lose weight effectively

A recent study conducted in Denmark has found that fish oil consumption by diabetics lowered the content of triacylglycerol, (TAG) in the blood. TAG is a fatty substance linked to heart disease. Obese individuals who suffer from hypertension, insulin resistance, and high blood triglycerides can lose weight more effectively if they follow a regimen of exercise combined with regular intake of fish oil. This is because the Omega 3 fatty acids enhance the fuel-burning capacities of the cells. A study conducted in Japan found that Statins, which is drug used to lower cholesterol levels, was more useful when used in conjunction with fish oil.

6. Helps control digestive tract ailment

Fish oil serves as a remedy for ulcerative colitis, which is an ailment of the digestive tract, characterized inflammatory pseudopolyps. Fish oil taken in conjunction with antioxidants and fiber-rich foods, helps control this ailment.

What's in a fish?

Fish are rich in nutrients, especially protein, vitamin B12, niacin, magnesium, zinc, and more. Oily fish are particularly rich in vitamins A and D. Furthermore, the bones in canned sardines, mackerel and salmon are rich in calcium.

Due to its massive bulk of muscle on a more spindly skeleton compared to land animals, fish are high in protein. It is commonly believed that the darker the flesh, the oilier the fish; however, that belief is not true, because the dark color is due to the presence of myoglobin, a pigment that stores oxygen in the muscle.

There is no dfference in nutrient content between fish that are farmed and those that are caught in the wild. The texture of some farmed fish, however, is meatier.

How much fish is enough?

According to the American Heart Association, eating two servings of fish a week is highly recommended. This is based on their updated dietary recommendations after much evidence point to the fish-linked cardiovascular benefits. Some experts even suggest up to three servings of fish a week are needed to provide omega-3 fatty acids related benefits.

Fish oil supplements may be advisable for some people, but check with your doctor first since they can "thin" the blood. Too much consumption of nutritional supplements, especially omega-3 supplementation, can lead to the risk of heavy metal poisoning by the body's accumulation of traces of heavy metals. For these reasons, the FDA recommends not more that 2 grams per day intake of omega-3 supplements.

Health risks

Eating fish is not without its own risks.

1. Raw fish preparations

Raw fish preparations like sushi, pickled salmon, and Scandinavian gravlax, can harbor parasites. Unless, they are properly prepared, the worms and eggs can get into your body.

2. Scombroid poisoning

Scombroid poisoning is characterized by a rash and stomach upset due to bacteria infections. Fish like herring and mackerel must be cooked or processed soon after they are caught. If kept too long before cooking they are susceptible to bacterial growth.

3. Hepatitis

Shellfish from waters poluted by human waste bring a threat of viral hepatitis as well as bacterial infections that can cause severe gastrointestinal upset. Thorough cooking can eliminate most of the bacteria found in shellfish.

4. Contaminants

Large, long-lived fish, such as tuna, shark, king mackerel, and swordfish may accumulate heavy-metal contaminants, especially mercury, which are toxic to the human nervous system and can be dangerous to unborn babies. Because of these potential threat, women are recommended to avoid these fish completely during pregnancy.

5. Pollutants

Fish caught in certain areas may show high levels of PCBs and other industrial pollutants. For this reason, they are best avoided altogether.

Recommended Preparation

If you buy a whole fish, use the head and bones to make stock for low-fat soup. Combine fish with carbohydrates to stretch a small amount: a single poached salmon steak can be flaked into spinach noodles, or fillets of cod can be mixed with herbed mashed potatoes for a family meal of fish cakes. Avoid dishes that demand lavish amounts of buttery sauces that spoil the low-fat value of the fish.

Why Some People Eat Fish Almost Daily

Mouth Ulcers and Nutrition

2006-07-28T22:35:00.000+08:00

Mouth Ulcers and Nutrition

Mouth ulcers or commonly referred to as canker sore, tend to be painful, especially during the first few days. They can be identified by painful white or yellowish spots scattered through the mouth. They normally last for a week or two and larger ones may last for over a month. Fever, fatigue and swollen lymph nodes may develop for serious cases.

During attacks, avoid taking any food or beverages that may irritate the sores, such as:

salty, spicy, and acidic foods
alcohol and hot beverages

Consume plenty of the following:

lean animal products for vitamin B12
dark green leafy vegetables, wheat germ and legumes for folate
lean meat, dried fruits, fortified cereals, and other high-iron foods

Other things you can do

Try chewing any over-the-counter antacid tablet, or hold the tablet on the sore and let it dissolve. It will ease pain by neutralising acids that eat into the sore. You can also put a damp tea bag on the sore for the same effect.

Mouth Ulcers and Nutrition

Gout: Foods To Take And To Avoid

2006-07-23T22:46:00.000+08:00

Gout: Foods To Take And To Avoid

Gout is commonly marked by swelling, inflamation and excrutiating tenderness in the joints. The affected joints are normally at base of the big toe, ankles, other foot joints, knees, wrists and fingers.

Gout is caused by an inherited defect in the kidney's ability to excrete uric acid. When too much of uric acid is deposited in the synovial fluid that surrounds the joints forming jagged crystals, our body's immune system attempts to eliminate them through inflamation process. Intense pain normally follows and might last for days if left untreated.

How to manage gout with diet

Avoid foods that are high in purines, such as anchovies, sardines, kidney, liver, meat extracts, mackerel, herring, scallops, game, beer, and red wine. Try also avoiding cereals, bran, oatmeal, beans and peas, and nuts.

Consume plenty of liquids, about 2 litres a day to dilute urine and prevent kidney stone formation. However, avoid caffeinated beverages and alcoholic drinks.

Eat plenty of fish high in omega-3 to reduce inflamation.

Take fresh fruits that are high in vitamins and minerals, and dietary fibre.

Limit consumption of vegetables such as cauliflower, asparagus, green peas, spinach, and mushroom.

Finally, get your doctor's advice if you are on drug therapy beause certain drugs are known to interfere with normal kidney functions.

Gout: Foods To Take And To Avoid

Alzheimer's Disease: Brain Health And Foods That Fight The Disease

2006-07-22T19:23:00.000+08:00

Alzheimer's Disease: Brain Health And Foods That Fight The Disease

Researchers has recently shown that certain nutrients possess benefits in reducing the risk of degenerative diseases of the brain. Antioxidants, such as vitamins E, C, B12 and folic acid have been shown to play an important role in healthy brain functioning. Antioxidants, often found in fruits and vegetables, have also been associated with improved mental function, including memory. Vitamin B12 and folic acid may also have beneficial effects on overall cognitive abilities.

Alzheimer's Disease is a degenerative brain disease that can cause a person to forget recent events or familiar tasks. Recent research has also shown that a diet rich in antioxidants, such as fruits and vegetables, may protect against Alzheimer's disease and slow the progression of the disease in people already diagnosed with Alzheimer's. It is believed that people with low levels of folate and vitamin B12 in their blood may be at a higher risk of Alzheimer's Disease.

The disease is characterised by abnormal deposits of a protein called beta-amyloid (plaque) in the brain as well as by twisted fibres caused by changes in a protein called “tau” (tangles).
Those who find it hard to incorporate a range of healthy foods into their diet should consider taking a daily multivitamin. A good multivitamin/mineral supplement that includes vitamins C, B6, E, D, folic acid and minerals such as iron, zinc and selenium, could improve mental functioning and help delay the onset of Alzheimer's disease.

To help fight Alzheimer’s Disease, you need to consume plenty of the following foods:

Fatty fish for the omega-3 fatty acids can be found in salmon, sardines and mackerel;
Meat, fish, poultry, whole grains, beans, lentils, avocados, bananas, nuts, potatoes and leafy greens for vitamin B6;
Eggs, soybeans and soy products, liver, whole grains, and wheat germ – all reasonably good sources of lecithin and choline;
Leafy green vegetables, corn, orange juice, cooked beans and lentils, enriched breads and cereals for folate;
Lean meat, fish, poultry or dairy products for vitamin B12

You also need to avoid antacids with aluminium and using cooking utensils made of aluminium. Though some researchers argue that the metal may not cause the disease, its increased concentration in the Alzheimer’s brain worsens the condition. Here is a tip: cook acidic foods, such as tomatoes, in iron pots that add large amounts of iron to foods. Foods may be discoloured, but taste is unaffected.

According to this report, Alzheimer’s disease and type 2 diabetes have some sort of correlation between each other. Type 2 diabetes is more associated with obesity, which often appears later in life.

Nutrition intake in foods should be monitored carefully. Supplements only when specifically recommended by a physician.

Alzheimer's Disease: Brain Health And Foods That Fight The Disease

Choosing Health Foods And Healthy Foods And Reading Nutrition Labels

2006-07-20T23:03:00.000+08:00

Choosing Health Food And Healthy Foods And Reading Nutrition Labels

When buying foods, I rarely read the nutrition labels. I think it is because the information printed on them is too technical, hard to understand at a glance. However, after reading a report from Chris Robertson, I might have to change my habit.

Health food doesn't need a definition, does it? We all know what health food is, it's yogurt and granola, whole-grain cereal and organically grown vegetables and fruit. It's 100% natural, no preservatives or dyes, unadulterated, pure. When you put all that together, you should have healthy foods, yet all too often, what's marketed as health foods these days barely classifies as foods, let alone health foods.

Take a look at one of our favourite health food choices - yogurt. It hit supermarket shelves in the early seventies, though it had been available before that in health food stores and restaurants. Real yogurt has two ingredients: milk (whole, skim or low fat) and live yogurt cultures. That's health food - calcium, vitamin D, vitamin A, protein. Next time you're at the supermarket, take a look at the dairy case. You'll find row after row of hyper-sweetened brightly coloured rainbow swirled and candy-sprinkled yogurt packaged in ways that appeal to our littlest consumers - children. Millions of parents buy the enticing packages, secure that because it's yogurt, they're buying food that's healthy for their children.

One look at the label, though, and it's clear that these kiddy yogurts (as well as most of the yogurt that's marketed to adults) are a far cry from heath food. Some of the most popular yogurts for children contain anywhere from 3 to 10 added teaspoons of sugar. Considering how many teaspoons of yogurt are in a single serving, you might as well hand your child the sugar bowl. In addition, most yogurts include "natural" ingredients that have little to do with health food. Ingredients like pectin (to thicken yogurt), carrageenan (a seafood extract that gives some yogurts their body, and annatto (for colour) add little nutritionally to yogurt. They're in the mix to serve one main purpose: to help yogurt survive its trip from the factory to your table.

You'll find the same situation with other foods that originally made their debut as health foods in the seventies. Granola has become granola bars with chocolate chips and gooey caramel. Whole wheat flour is bleached and denuded of its flavourful kernels. Sunflower seeds are roasted in oil and salted. Even brown rice comes in the instant variety.

Healthy foods not health foods

The secret to feeding your family (and yourself) a healthful diet of healthy food is to read the labels. The United States Food & Drug Administration has laid out strict guidelines for nutritional labelling of all food products. The nutrition label will tell you all you need to know to choose real health foods. Some things to keep in mind when reading nutrition labels for health foods:

In the ingredient's portion of the nutrition label, ingredients are listed in order by amount. The ingredient that's listed first is the main ingredient, followed by the next largest amount, etc.
The nutrition facts label must list each of the required nutrients even if the food provides 0% of the recommended daily value.
The nutrition facts label must list what portion of the food's calories is derived from fat, from sugar, from protein and from carbohydrates. It will also break down the fat into saturated and unsaturated fat.

Reading labels on everything you feed your family is the best way to tell whether a food is really a health food - or just masquerading as one.

Choosing Health Foods And Healthy Foods And Reading Nutrition Labels

Healthy Breakfast Foods

2006-07-19T21:52:00.000+08:00

Healthy Breakfast Foods

It is always surrounded by silly excuse of lack of time. And still no one denies that fact that "breakfast" is the most important meal of the day.

Why such a big fuss about this early morning meal? Well, for starters, this meal comes after a break of 8 - 10 hours; hence your blood sugar level will be low. Since your body has gone with out food for such a long time, it needs nourishment to kick-start its day. Therefore "breakfast" is considered to be an important and essential meal of the day.

Breakfast benefits both, young and old. It is the key to jump start your muscles and your day. People who eat breakfast (healthy) daily are more likely to

Consume more vitamins, minerals and less of fat and cholesterol.
Increased strength and endurance.
Better concentration and productivity all day long.
Control over weight.
Low cholesterol = no risk or little risk of heart disease.

Breakfast enhances learning and physical performance. Children who eat breakfast are likely to have better concentration, problem-solving skills and eye-hand coordination. And studies have shown that they also behave better. They will be alert, creative, and less likely to miss days of school.

Did you know that eating breakfast might also help you lose weight? If you think skipping this meal, will help you lose weight, think again. By passing over this meal, your body will go in the starvation mode and make you crave for snacks especially sweets. Impulsive snacking on unhealthy foods can lead to weight gain. So your motive of losing weight by skipping breakfast stays unachieved.

Try to choose foods for health from at least two food groups each morning

Fruits & Vegetables
Grains
Dairy
Proteins

A glass of pure fruit juice, bananas, yoghurt, low-calorie muesli with semi skimmed or skimmed milk, fresh fruit salad with few spoonfuls of low fat yoghurt, fresh and raw veggies mixed with flavoured yoghurt, a slice of toast or plain bread with eggs, boiled or poached are some of the options for breakfast. Kids can enjoy a Smoothie with their favourite fruits; add dash of yoghurt or honey to make it more delicious.

If you look forward to eating different kinds of healthy foods for breakfast, you are less likely to skip this meal. If time is your hurdle, think about packing your breakfast or eating on the 'run', its better than skipping it altogether.

Healthy Breakfast Foods

"Health Foods" That May Be Unhealthy!

2006-07-17T22:52:00.000+08:00

"Health Foods" That May Be Unhealthy!

There are many of us who are dieting and trying to live a healthy lifestyle. We exercise and go out of our way to eat the best foods we can. Most of us already know that trans-fats, white sugar and white flour are not the best health choices, especially if we want to keep our weight down.

Unfortunately some of the very foods that we think are healthy are ones that can cause a lot of trouble for our bodies, and even make us ill. Below is a list of some surprisingly unhealthy “health foods.”

Artificial Sweeteners

Many people who are dieting, whether it is low calorie or low carb diets, will opt for beverages with artificial sweeteners instead of sugar. Admittedly sugar is certainly a troublemaker and should be avoided, but artificial sweeteners are actually worse for you and could even be dangerous to your health.

All the artificial sweeteners are bad, but one of the worst sweeteners for us is NutraSweet (Equal, aspartame). There are over 92 different health related side effects associated with aspartame consumption, including brain tumours, birth defects, diabetes, emotional disorders and epilepsy/seizures. There are more adverse reactions to NutraSweet reported to the FDA than all other foods and additives combined.
A much better alternative to chemically derived sweeteners is stevia, which comes from a plant. It has been used for centuries with no know side effects.

Sports Drinks

Although marketers would have us believe that sports drinks are what the body needs when exercising heavily, the truth is that sports drinks are filled with sugar (sucrose, glucose, and fructose) and salt (potassium and sodium) as well as artificial flavourings and colourings. Add a little salt to Cool-Aid and you have about the same thing. You would be much better off drinking spring water or diluted freshly squeezed juices while exercising.

Most Energy and Sports Bars

Most sports and bars are also filled with things that are not the best for our bodies, and are little better than candy bars. Many of them contain sugar or artificial sweeteners, chemicals, preservatives, and synthetic nutrients. Check the ingredients before you buy an energy bar. Try to find one that is made with whole foods, such as oats and flax seeds, fruits, and natural sweeteners.

Soy Products

This is one of the most surprising ones of all, after all soy has been used for countless generations in Asia. But the way Europeans and Americans now use soy is very different than the way the Asians have traditionally used it. The ancient Asians knew that the soybean was hard to digest, so they had extensive fermenting processes that broke down most of the indigestible components, making it much healthier to eat. Examples of this would be products like soy sauce, tempeh, and miso. These were used in small amounts as condiments and flavourings, not as a meat replacement.

But the way Europeans and Americans use soy as a meat alternative (texturized vegetable protein or TVP) can be very unhealthy, since soy contains large amounts of toxins or anti-nutrients. Some of the problems the anti-nutrients in soybeans cause are conditions of the pancreas, cancer and thyroid problems. Soybeans also can block the body’s absorption of essential minerals.

Granola (and Other Unprepared Grains)

For the last 30-40 years granola has been synonymous with heath food. But eating unprepared grains, or grains that have not been soaked, fermented or sprouted, has only come about in the last 50-100 years. People who lived before our time understood that unprepared grains could cause dietary distress.

There are anti-nutrients in grains (like there are in soybeans), such as phytic acid and enzyme inhibitors, that make them harder to digest. These antinutrients can cause serious problems like Crohn's disease, colitis, and even mental disorders. Our failure to prepare our grains properly is one of the reasons that celactic disease is so prevalent now.

So, stay away from the granola. Oatmeal is an excellent addition to our diets, but use whole rolled oats (not instant) and soak them overnight before boiling them for breakfast.

Good breads to eat are those that have properly prepared grains, including whole grain sourdough and sprouted grain breads. You can usually find these in specialty grocery stores and health food stores.

If you are trying to lose weight and/or eat healthier, remember that just because a company markets a “healthy” product well or a health food store sells it, it doesn’t mean that it is really healthy for you. Do some research before you grab that sports bar, or better yet, reach for an organic apple, cherries, or some other natural (not processed) food. Your body will thank you and reward you for it.

"Health Foods" That May Be Unhealthy!

Additives in Foods: Are They Good For Our Health?

2006-07-17T00:54:00.000+08:00

Additives in Foods: Are They Good For Our Health?

Most of us may already know that food enhancers or additives – flavourings, preservatives and dyes – have been used for centuries. But some ingredients on today’s food labels can be really scary.

Common food additives are substances that do not occur naturally in a food but are added for various reasons. What are they?

Preservatives to prevent spoilage;
Emulsifiers to prevent water and fat from separating;
Thickeners;
Vitamins and minerals (either to replace nutrients lost in processing or to increase nutritional value);
Sweeteners (either artificial or natural), salts and flavourings to improve taste;
Dyes to make foods more visually appealing.

Preservatives

Benzoic acid and benzoates: Mostly found in soft drinks, beer, fruit products, margarine, and acidic foods. Their functions are to extend shelf life and protect food from fungi and bacteria.

Nitrites and nitrates: Mostly found in processed meats, such as sausages, hot dogs, bacon, ham, and lunch meats; and smoked fish. Their functions are the same as above, including to preserve colour in meats and dried fruits.

Sulfites: Mostly found in dried fruits, shredded coconut, fruit based pie fillings, and relishes. Their functions are the same as above.

Antioxidants

Ascorbic acid (vitamin C) and ascorbates: Mostly found in fruit products, acidic foods, and fatty foods that become rancid. Ascorbates prevent fruit juices from turning brown and fatty foods from becoming rancid.

Tocopherols (vitamin E): Mostly found in oils and shortenings. They prevent rancidity in fats and other damage to food due to exposure to oxygen.

Colourings

Beta carotene, caramel, carrot oil, citrus red #1, dehydrated beets, FD&C colours: Found in many processed foods, especially sweets and products marketed for children, soft drinks, baked goods, and confectionery items. Also used on bologna and other processed meats, as well as to colour the skin of oranges and certain fruits. Their functions are to make foods look more appetizing.

Flavour Enhancers

Disodium guanylate: Used on canned meats and meat-based foods to improve flavour.

Hydrolyzed vegetable protein: Used in mixes, stock, and processed meats to improve flavour.

Monosodium glutamate (MSG): Used in Chinese or Asian foods to heighten taste perception so that foods seem to taste better.

Emulsifiers, Stabilizers, And Thickeners

Carageenan, cellulose, glycerol, gum Arabic, lecithin, pectins: Found in sauces, soups, breads, baked goods, frozen desserts, ice cream, low-fat and artificial cream cheese, condiments, jams, jellies, chocolate, puddings, and milk shakes. Their functions are to improve texture and consistency of processed foods by increasing smoothness, creaminess, and volume.

Besides the above, thousands of substances make their way into food during growing, processing, and packaging, which may become a health threat compared to other direct additives. Examples include pesticides traces found on crops and soil. Environmental pollutants are also harmful when ingested in high quantities.

Preserved foods tend to have more additives than fresh ones. So, it is time for us to start choosing wisely if we are really serious about maintaining our health.

Additives in Foods: Are They Good For Our Health?

How Mass Produced Foods Affect Our Health

2006-07-16T10:05:00.000+08:00

How Mass Produced Foods Affect Our Health

I read an interesting report by Drs. Ralph and Lahni DeAmicis recently regarding mass produced foods and how they affect our health. It is so easy to take for granted the variety of foods that are available today and satisfy our appetite without asking what is actually in it. When it comes to eating mass produced foods, here's what I find out.

Food manufacturers can easily manipulate a whole population by the products they make available at a cheap price. The way those foods are processed and the things that are added to them can decide the level of health that millions of people experience. These days the most widely marketed and consumed foods in the western world create health problems that have turned entire populations into 'cash cows' for the drug companies and medical industry. You have a choice about the foods you eat and you can choose good health or sickness.

You can also use supplements to help protect you from the glues, synthetic hormones and genetically modified pseudo-foods that are found in many mass marketed products and restaurant fare. Healthy foods are also available. Know your enemy! The biggest glues that have helped transform America into the land of the sick in the 21th century are gluten, found in wheat flour and casein, found in cow dairy, the same casein that is used to make Elmer's glue.

Why else would there be a cow on the label? Before the 20th century and the invention of steel rollers, most breads where made with a mix of whole, spouted grains. Sprouting a grain converts the sticky, acidic gluten into alkaline vitamins and amino acids. Including the outer husks increases the food's mineral content. Sprouting grains for breads was the traditional method because it was an easy way to break open the hard seed and make the tough, outer husk usable.

The steel roller permitted manufacturers to grind the seed, separate out the mineral rich outer husks, isolate the sticky gluten and use that to make soft, acidic white bread. Why is wheat 40% of the American diet? Because it's cheap and in it's refined, hybridized state, it can be shaped into anything, except healthy nutrition. It is a major contributor to society's dangerous over consumption of carbohydrates. What is made out of wheat flour? Bread, pizza, pasta, bagels, muffins and pastries.

It's used as a thickening ingredient in all kinds of foods, soups, candies, and sauces. Wheat gluten paste makes a great glue, but do you want to eat glue? Use 100% sprouted breads that you'll find in the freezer section. Cows are big animals with little heads. Goats and sheep have large heads and small bodies, proportioned more like humans. Cow dairy products are high in sugar and casein, both of which are sticky glues. Goat and sheep milk products aren't.
Why do companies use such a sticky, sweet food? Because cows are big milk producers and not very picky eaters, in comparison to goats and sheep, so cow's milk is cheap! Gluten and casein stick to the walls of the digestive system, blocking absorption and slowly degrading the health. Soy is not a good alternative. Rice Milk and Rice Ice Cream are better. For infant's and children, goat's milk mixed with carrot juice is a complete food and quite tasty.

Goat and sheep cheeses are better for people and sheep's cheese is sweeter than goat's cheese. White cane sugar is a sticky, highly refined, acidic poison completely lacking in nutrition, that is designed to create sugar cravings that it can never really satisfy.

White sugar is added to practically everything. However, it lacks the minerals chromium and vanadium. The sugar cravings are the way that the body says that it needs those two minerals that are naturally found in sweet foods, but have been removed to make white sugar.

Soy is another one of the high estrogen foods that have been mass marketed for the purpose of reducing fertility, increasing tumor and cancers and generally reducing the size of the global population. Most of it is genetically modified and it's all much too high in estrogen to do most people any good. In China, soy was considered "poor people food". Herdsmen wouldn't let their animals eat soy. It was used as a rotation crop to put nitrogen into the soil, in the way that Western farmers use red clover, another high estrogen plant.

Part of the world's epidemic obesity, infertility and tumor problems can be traced back to soy. While a little soy sauce now and then may not bother you, adding it wholesale to your diet is putting trouble into your future. Food manufacturers use fats that are cheap to produce, have a long shelf life and are difficult for the body to use. Always use olive oil, minimize canola which comes from genetically modified rapeseed oil.

Next time you go out buying groceries, take a closer look at the fine prints under the labels.

How Mass Produced Foods Affect Our Health