Healthy Eating Marketing

Health, Mind And Body

2012-07-13T23:19:00.002-07:00

Health, Mind & Body


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Walking can save your life! | Bermuda Body & Soul

2012-05-03T16:15:00.001-07:00

Walking can save your life! | Bermuda Body & Soul

Walking can save your life!

By Cathy Stovell

Published May 1, 2012 at 7:51 am (Updated May 1, 2012 at 7:51 am)

You will expend a lot less energy if you keep your head in line with your chest and pelvis while walking.

According to physiotherapist Hilary Stoddart of Performance Rehab Limited, walking in this way is the most energy efficient which means you’ll be able to walk longer distances or for a longer time without feeling tired.

And whether your walking purely for relaxation or for exercise, you’ll be burning more calories if you’re walking longer, and that’s always good for your body.

A physiotherapist for over 30 years, Ms Stoddart said the benefits of walking are not limited to calorie burning.

“Walking increases core stability, increases heart rate, improves cardiovascular efficiency, improves strength in the lower limbs, maintains joint mobility and improves bone density,” she said. “It is certainly good for those with osteopenia (the precursor to osteoporosis) and those at risk for osteoporosis.”

And it’s long been proven that regular moderate walking decreases the risk of developing Type Two diabetes, as much as more physical forms of exercise.

Studies in Britain have also shown that regular moderate walking increases life expectancy and correlates to a reduction in medical expenditure, especially in men over 40.

Getting back into shape | Bermuda Living Well

2012-05-03T15:52:00.001-07:00

Getting back into shape | Bermuda Living Well

Getting back into shape

By Hannah Simpson, RD, Clinical Dietitian, Bermuda Hospitals Board

Published Feb 23, 2012 at 10:15 am (Updated Feb 23, 2012 at 10:14 am)

Have you kept your New Year’s resolution to lose weight and eat healthily? Are you ready to don that bikini after May 24? Can you fit into your summer clothes?

Many people use the holiday period to overindulge and expand their waistlines. And while it doesn’t need to be this way, unfortunately it often is.

A new year arrives and pledges are made to take control, lose weight, drink less, move more and become healthier. Although it sounds simple, it can often become a challenge. Here are suggestions to help you succeed with your plans.

Making lasting changes is rarely easy and takes time, effort, commitment, focus and determination. If you fall off track or become discouraged with slow progress, re-evaluate your plans.

The key to remaining motivated is to focus on your goals. Are they sensible, achievable and challenging? If you aim to lose 10 pounds each week, that’s an unrealistic goal that will lead to failure. If you aim to lose only one pound a month, you may lose interest. A rational aim would be to lose one to two pounds a week, while making sure your diet is healthy and balanced.

The key to success is in the planning.

What do you like to eat? Where do you eat? Do you take your lunch to work or do you buy food from supermarkets and restaurants? What do you drink? What about snacks? What changes are you prepared to make?

How should we eat?

Most people eat three meals each day plus one or two low calorie snacks. A healthy, balanced meal can fit on a 10-inch plate and consists of three main food groups: protein, starches, and fruits, vegetables or salads. Aim to have one protein, one starch, and two fruits, vegetables or salad at each meal.

Keep the fat content low so choose lean, unprocessed meats, skinless poultry, fish, beans, eggs, tofu or nuts. Use cooking methods requiring little or no fats and avoid fried foods. Avoid adding extra fats like butter, cheese and cream to foods.

Choose wholegrain starches where possible like brown rice, whole wheat breads, pastas, pitas, pizza and wraps. Leave the skin on potatoes. Sweet potatoes, squash and corn are starches too. Make sure you choose only one starch per meal.

Fruits, vegetables and salads are a vital component of our diets. Choose a variety of colours for the best mix of vitamins. We should aim to have two servings with each meal. Fresh or frozen are the best choices in Bermuda. Shop locally, whenever possible, for the freshest produce.

Good snack choices include fresh fruits, low-fat yoghurts, a small handful of nuts or dried fruits, certain cereal bars (check labels), fruit cups in juice, an eight-ounce glass of skimmed milk or plain popcorn.

Ensure your foods are bursting with flavour without using fats, salts or sugars. Try adding herbs and spices, like cayenne pepper, garlic, onions, rosemary, thyme, lemon or lime juices, basil, ginger, or paprika. There is no excuse for your meals to be bland and boring!

Exchange high calorie or fatty foods for healthier yet tasty alternatives:

Swap chicken wings for a chicken drumstick without skin

Swap French fries for baked potato wedges

Swap cheeseburgers for extra-lean hamburgers with low-fat Swiss cheese, lettuce and tomato

Swap Caesar salad with dressing for salad with a light dressing

Swap fried croutons for baked croutons

Swap potato salad made with mayonnaise for potato salad made with low fat Greek yoghurt

Swap mayonnaise for mustard or low-fat mayonnaise

Swap sugary drinks for water, diet soda or Crystal Light

When should we eat?

Eat only when you are hungry. Always sit down to eat meals at a table, if possible and turn off the TV. Don’t eat simply because you are bored find something else to do.

Monitor your progress. Keep a food diary for a week or two. Write down what you eat and drink, including when, where and why.

Were you peckish, really hungry, bored, upset or angry? Keep the food diary as long as you find it helpful. You can always keep track for a few days here and there to help you stay focused and reflect upon your eating habits.

If things haven’t gone as planned, don’t beat yourself up about it. Stop, re-evaluate, refocus and get going again. Remember, doing more of what doesn’t work won’t make it any better.

Health Care - Heart Monitor by Omron

2012-03-23T02:27:00.002-07:00

Health Care - Heart Monitor by Omron

Health And Personal Care

2012-03-04T15:07:00.004-08:00

Recipe Marketing: Orange Marmalade

2012-02-21T07:08:00.000-08:00

Recipe Marketing: Orange Marmalade: Orange Marmalade Ingredients 1 lb Seville or bitter oranges (3 medium-sized oranges) 2 Pints water (4½ cups water) 2 lb sugar (7 cups su...

Vegetables and Potatoes

2012-01-19T11:32:00.000-08:00

V E G E T A B L E S A N D P O T A T O E S

Is there a vegetable hater in your home: Most likely there is; there seems to be one in almost every family.

Frequently, we’ve tasted vegetables in the homes of avowed vegetable haters and found them overcooked or devoid of taste or color. Properly cooked and well-seasoned vegetables will be gobbled up by the very ones who think they don’t like them. With spices and herbs, with sauces and combinations of vegetables to add variety, the vegetable hater can become a vegetable lover, scraping every plate clean.

When you plan vegetables for a meal, remember that contrast in color and texture are almost as important as flavor. One strongly flavoured vegetable, like cauliflower or Brussels sprouts, is enough for a single menu. So is one green vegetable. Put sprouts and potatoes on the same plate. They balance each other in taste, color, and texture. And cauliflower in company with fresh-cooked green peas looks inviting, tastes interesting.

McCall’s Vegetables Chart tells you when your favorite vegetables are in season, how to prepare them, and how to cook them. It starts with artichokes and goes almost the full length of the alphabet down to turnips. Familiarize yourself with the information it contains. It will save you money, time, and trouble.

V E G E T A B L E C H A R T

VEGETABLE	BUYING GUIDE	PREPARATION	BASIC COOKERY
All vegetables	Best buys are in season	Wash all vegetables before cooking.	Approximate number of servings per pound and cooking time. Simmer, tightly covered, in 1 inch boiling water with ½ to 1 teaspoon salt per pound. Vegetables are done when tender-crisp.
Artichokes (French or Italian)	Compact, firm, heavy globes; free from brown blemishes. Good green color. Fleshy, tightly closed leaf scales. Season: September – May	Cut 1 inch from top. Cut stem close to base. Remove lower tough outer leaves. With scissors, cut thorny tip of each leaf .	1 per serving 20 to 45 minutes, standing upright in saucepan.
(Jerusalem)	Free from blemishes	Pare thinly. Leave whole, dice, or slice	3 or 4 servings 15 to 35 minutes
Asparagus	Green, firm stalk with close, compact tips; tender stalk is brittle and easily punctured. Should not be woody. Free from blemishes. Season: March – June	Break off woody end of stalk. Remove tough scales. Leave stalk whole, or cut into 1-inch lengths.	3 or 4 servings 10 to 20 minutes
Beans, Green or Wax	Clean, firm, crisp, tender pods. Should snap when broken. Free from blemishes. Season: All year Peak: March – August	Remove ends. Cut, into lengthwise strips, for French-style. Cut on diagonal into 1-inch pieces; or serve whole	4 to 6 servings French style: 10 to 20 minutes Cut or whole: 15 to 30 minutes
Beans, Lima	Unshelled limas should be well filled, clean, free from blemishes; dark green, firm pods. Shelled limas are very perishable; should be light-green or green-white, plump, with tender skins. Season: July-November	Shell just before cooking	2 servings 20 to 25 minutes
Beets	Sold in bunches. Smooth, free from blemishes or cracks; fairly clean, firm roots with green tops. Small to medium in size. Season: All year	Remove tops (use as green vegetable); leave 1-inch stems. Scrub well, Peel and slice after cooking.	3 servings Cover with cold water. Cook, covered, 30 to 45 minutes (Cook greens just with water that clings to leaves 5 to 15 minutes).
Broccoli	Firm, tender stems with compact cluster of flower buds. Dark-green or purple-green (depending on variety), free from bruises or yellow. Season: All year Peak: October – March	Trim stem ends, split heavy stalks, (Entire stalk is edible)	3 servings 10 to 15 minutes
Brussels Sprouts	Firm, compact, bright green. Avoid yellow or worm-eaten leaves. Season: November – January	Cut off stem end. Soak in cold water 15 minutes.	4 servings 10 to 20 minutes
Cabbage	Firm, heavy heads; crisp, tender leaves. Avoid yellowing or worm-eaten leaves. Season: All year Peak: October – March	Remove outer leaves; wash. Cut into wedges and remove most of core; or shred	3 or 4 servings Green, in wedges; 10 to 15 minutes Shredded: 3 to 10 minutes; Red shredded: ( to 10 minutes)
Carrots	Firm, clean, smooth, well-shaped, with good color. Free from bruises and cracks. Season All year	Remove tops. Scrape or pare thinly, or scrub well with brush. Cook whole or cut	4 servings Whole: 15 to 25 minutes Cut: 10 to 20 minutes
Cauliflower	Clean, heavy, compact head. White flowerets with green, crisp leaves. Avoid bruises or bron spots. Season: All year Peak: October – December	Remove outer leaves. Leave whole, removing stem. Or cut into flowerets.	3 or 4 servings Whole: 15 to 20 minutes Flowerets: 8 to 15 minutes
Corn on Cob	Plump, firm, milky kernel with bright color. Husks should be green, dried-out, yellow discolorations indicate stale corn. Immature corn lacks flavour. Season: May – October	Just before cooking, remove husks and silk	1 or 2 per serving 5 to 10 minutes
Eggplant	Heavy, firm, free from blemishes, shiny, smooth purple skin. Season: All year Peak: Jul-September	Pare, if necessary. Do not soak in salted water. Cut as desired	4 or 5 servings Cook as directed in recipes
Greens (Collards, Dandelions, Kale, Spinach)	Young, tender, crisp leaves. Free from bruises, excess dirt, and coarse stems. Season: Some type available all year round.	Cut off root ends. Wash several times, lifting out of water, letting sand sink to bottom of vessel.	3 or 4 servings Thin leaf greens are cooked just with water that clings to leaves. Thick leaf greens need only ½ inch water
Onions Small White	Firm, clean, white, dry skins, free from sprouts. Season: All year	Remove outer skins under cold, running water.	4 servings 15 to 25 minutes
Parsnips	Smooth, firm, clean, well-shaped, free from rot. Small to medium in size. Season: August – May	Scrape or peel. Cut as desired, or leave whole	3 or 4 servings Cut: 10 to 20 minutes Whole: 20 to 40 minutes
Peas	Bright-green, filled, pods, free from yellow or mildew, moisture or bruises. Season: All year Peak: May – August	Shell just before cooking	2 servings 8 to 20 minutes
Potatoes Sweet (for yams)	Firm, plump, free from soft spots. Purchase small quantities; perishable. Sweets skins are pale to deep yellow. Flesh is light orange. Yams: skins are white to reddish. Flesh is deep orange. Season: All year	Remove bruised spots and root ends. Do not pare	2 or 3 servings Cover with boiling water. Cook, covered, 25 to 35 minutes, or until tender
Potatoes White (mature or new)	Firm, uniform in shape (medium-size). Free from cuts and blemishes. Color varies with variety. Eyes should be shallow	Pare; remove eyes; leave whole. Pare: cut into quarters. Pare: cut in to 1 inch cubes; or slice ⅛ inch thick. Whole, small new potatoes. Pare or scrape. Unpared, whole potatoes. (medium size)	2 to 3 servings 35 to 40 minutes 20 to 25 minutes 20 to 25 minutes 20 to 25 minutes Cover with boiling water. Cook, covered, 35 to 40 minutes
Squash Acorn	Dark-green, ribbed. Hard rind. Season: All year Peak: October – December	Cut in half, lengthwise. Remove seeds. Do not peel	2 servings (1 large) 20 to 30 minutes (Cook cut side down)
Summer (Zucchini included)	Heavy for size, free from blemishes. Thin, tender skin. Season: May – August	Remove stem and blossom ends. Paring not necessary. Cut as desired	2 or 3 servings 10 to 20 minutes
Winter	Heavy for size, free from blemishes and bruises. Hard rind. Season: October – December	Cut as desired. Remove seeds. Remove rind, if desired	2 servings 25 to 30 minutes
Turnips (Rutabagas)	Firm, smooth, clean free from bruises, with few fibrous roots. Heavy for size. Season: All year Peak: October – November	Peel thinly just before cooking. Cut as desired	3 or 4 servings 20 to 30 minutes
White	Firm, smooth, clean, free from bruises, with few fibrous roots. Small to medium in size. Season: All year Peak: October – November	Peel thinly just before cooking. Leave whole, or cut	3 or 4 servings Whole: 20 to 30 minutes Cut: 10 to 20 minutes

Canned Vegetables

To cook such canned vegetables as green beans, green limas, peas, carrots, asparagus, etc., drain liquid from can into a saucepan, and boil down to half the original quantity. Then add vegetables, and heat through only. Do not cook further – these vegetables are already cooked. Season, and serve.

To cook tomatoes, cream-style corn, squash, etc., pour vegetables into a saucepan, and heat through only. Season, and serve.

Frozen Vegetables

Always follow package directions exactly. Remember, the correct amount of water and correct cooking time are of the utmost importance for perfect vegetables. In general, drop the frozen vegetable, unthawed, into a small amount of boiling, salted water. Bring to a brisk boil; cover tightly; cook quickly until vegetables are tender but not mushy. Season, and serve immediately.

Test Kitchen Tips

o Cooking fresh vegetables: Add fresh vegetables (prepared according to chart, opposite) to small amount boiling, salted water. Bring water back to boil and begin timing. Cook at gentle boil till tender for time indicated in the chart. (After adding green vegetables to boiling water, don’t cover till water returns to boil; cover for remainder of cooking time.)

o Heating canned vegetables: Pour liquid from vegetables into saucepan. Simmer down to one-third. Add vegetables to liquid. Season with salt and pepper; add butter. Heat till hot through.

o Cooking frozen vegetables: Follow directions on package. Do not thaw before cooking. Exception: Corn on the cob and spinach should be partially thawed.

o Butter-cooked frozen vegetables: Place 2 tablespoons water, 1 tablespoon butter, and ¼ teaspoon salt in bottom of saucepan. Add frozen block of corn, peas, or French-style green beans; break up with fork. Bring to boil; cook till crisp-tender.

Potassium

2011-11-08T07:05:00.000-08:00

Potassium

This mineral is important for a healthy nervous system and a regular heart rhythm. It helps prevent stroke, aids in proper muscle contraction, and works with sodium to control the body’s water balance. Potassium is important for chemical reactions within the cells and aids in maintaining stable blood pressure and in transmitting electrochemical impulses. It also regulates the transfer of nutrients to the cells.

Sources

Food sources of potassium include dairy foods, fish, fruit, legumes, meat, poultry, vegetables, and whole grains. It is specifically found in apricots, avocados, bananas, blackstrap molasses, brewer’s yeast, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, winter squash, tourla, wheat bran, and yams.

Warnings

Use of diuretics, kidney disorders, diarrhea, and laxatives of all disrupt potassium levels. Although potassium is needed for hormone secretion, hormones secreted as result of stress cause a decrease in the potassium sodium ratio both inside and outside the cell.

Copy typed by Shirley-Ann Pearman

All of the above was taken from an excerpt from

Prescription For Nutritional Healing by James F. Balch, M.D. – Phyllis A. Balch, C.N.C. - $11.75. page2.

Elements Of Health - Flaxseed

2011-10-30T23:02:00.000-07:00

Elements Of Health

Herb	Flaxseed
Parts Used	Seeds
Chemical and Nutrient Content	Glycosides, gum, linamarin, linoleic acid, linolenic acid, mucilage, oleic acid, proten, saturated acids, tannins, and wax.
Actions and Uses	Used for female disorders, colon problems, inflammation, and tumors. Promotes strong nails, bones, and teeth and healthy skin.
Excerpt	All of the above was taken from an excerpt from Prescription For Nutritional Healing by James F. Balch, M.D. – Phyllis A. Balch, C.N.C. - $11.75. page52.

Is a high-sugar, low-fiber diet really harmful to a person’s health?

2011-10-30T22:51:00.000-07:00

Eating Right

Is a high-sugar, low-fiber diet really harmful to a person’s health?

In his classic book Eat Right – To Keep Healthy and Enjoy Life More (New York: Arco, 1979), Dr. Dennis Burkitt points out the absence of a certain group of diseases in third world countries where a high-fiber, low-sugar diet is the norm. He contrasts that with the astoundingly high incidence of this same group of diseases in the western world. The author makes these observations as a researcher who worked for twenty years as a surgeon in Africa. Dr. Burkitt found several interesting facts about the following problems.

Heart attacks. This is one of the most common diseases in America, killing about one man in four and becoming more common in older women who are no longer protected by natural estrogen. This health problem is almost completely unknown in rural areas of third world countries.

Gallstones. The operation for removal of the gallbladder is one of the most common operations in America. Gallstones almost never occur in rural areas of third world countries.

Diverticulitis of the colon. This problem causes untold misery and pain for older people, necessitating operations, for removal of parts of the colon and often mandating colostomies. It occurs in our country in about one in then people over the age of forty and one in three over the age of sixty. This disease is almost unknown in third world communities.

Appendicitis. An appendectomy is the most common emergency operation done in the United States. Appendicitis almost never occurs in rural countries.

Hiatus hernia. The herniation of the stomach up through the diaphragm causes burning indigestion, and discomfort in the upper abdomen. It is quite common in the United States, and it can be so severe that major surgery is necessary. It almost never occurs in rural Africa.

Varicose veins. Most women naively assume that varicose veins are a result of having been pregnant, and it is reported that as many as 44 percent of women between the ages of thirty and fifty have varicose veins. In rural societies, however, varicose veins occur in less than 5 percent of the population.

Hermorrhoids. The American who does not have haemorrhoids is fortunate. At least 50 percent of the people in the United States do, and many of those victims have had surgery because of this problem. Although it is assumed by most American women that haemorrhoids occur only as a result of pregnancy and labor this problem is rear in rural parts of third world countries.

Cancer of the colon. This cancer is the most common cause of cancer deaths in the western world, but it is unusual in rural and agrarian societies.

Diabetes. Diabetes is quite common in our society, occurring in as many as 15 percent of adults over the age of fifty. This disease is very uncommon in all rural and agrarian societies.

Obesity. This is an extremely common problem in this country, where at least 40 percent of middle-aged adults are over-weight. Yet obesity is almost never a problem for rural people who feed themselves by growing their own food.

History indicates that these diseases occurred infrequently in the Western world until the last hundred years, and that they all seem to be associated with the change in our dietary habits. One of the examples that Dr. Buritt uses is that although all these diseases are among black South Africans, they affect white South Africans to approximately the same extent as they do Americas – and in the United States they affect blacks and whites alike. His explanation is that in South Africa the blacks still exist on an agrarian diet, while the whites eat the traditional over-refined Western foods.

Copy typed by Shirley-Ann Pearman

An excerpt from page 808 of “1250 Health-Care Questions Women Ask With Straightforward Answers by an Obstetrician/Gynecologist” (by Joe S. McIlhaney, Jr., M.D. with Susan Nethery)

Women's Health Books

Water

2011-10-30T22:17:00.000-07:00

Water

Water has no caloric value, but it contributes about 65% of body weight and is essential to the body’s normal functioning. In general, water helps provide the body with other nutrients it needs and helps rid the body of what it does not need. Water has many functions, including these:

1. Helping to maintain the balance of all the fluids in the body

2. Lubricating the body’s moving parts

3. Dissolving chemicals and nutrients

4. Aiding in digestion

5. Helping to transport nutrients and secretions throughout the body

6. Flushing out wastes

7. Regulating body temperature through perspiration

The amount of water in the body directly affects the concentration and distribution of body fluids and all the functions related to them. The body maintains a careful balance between water consumed (in foods and beverages) and water lost (through urination, perspiration, and respiration). In a healthy fluid balance, water input equals water output. Measuring an ill person’s level of water intake and output can help determine the best fluid replacement regiment to use.

People obtain most of their water from beverages such as tap water, milk, and fruit juices as well as coffee, tea, and soft drinks. On average, a person needs to drink six to eight glasses of water a day to maintain a healthy water balance. The daily need for water varies with size and age, the temperatures to which someone is exposed, the degree of physical exertion, and the water content of the foods one eats. Someone who is eating mostly foods with a high water content, such a fruits and vegetables, can drink a little less water than someone who is eating mostly foods with a low water content.

If people get too little water or lose too much water through vomiting, diarrhea, burns, or perspiration, they become dehydrated. Signs and symptoms of dehydration include dry lips and mucous membranes, weakness, lethargy, decreased urine output, and increased thirst. Severe dehydration can lead to hypovolemia, a reduction in result in inadequate blood pressure that affects the functioning of the heart, central nervous system, and various organs – a condition known as hypovolemic shock. If dehydration progresses so that water is lost from body cells, death usually occurs within a few days.

Procedure 49-1 explains how to educate patients to drink the right amount of water each day to prevent dehydration. Make sure patients know whether they are to drink extra fluids to replace fluids lost in an illness or to help rid the body of waste.

Copy typed by Shirley-Ann Pearman

Book: Medical Assisting – Administrative and Clinical Procedures – Including Anatomy and Physiology by Booth Whicker Wyman Pugh Thompson (Third Edition)

Chapter 49 – Nutrition and Special Diets

Fiber

2011-10-30T22:15:00.000-07:00

Fiber

Fiber is in a separate category, although it is a type of complex carbohydrate. Fiber does not supply energy of heat to the body. It is the tough, stringy part of vegetables and grains. Fiber is not absorbed by the body, but it serves these important digestive functions:

1. Increasing and softening the bulk of the stool, thus promoting normal defacation

2. Absorbing organic wastes and toxins in the body so that they can be expelled

3. Decreasing the rate of carbohydrate breakdown and absorption

Therapeutically, fiber can help treat and prevent constipation, hemorrhoids, diverticular disease, and irritable bowel syndrome. It is linked to reduced blood cholesterol level, reduction of gallstone formation, control of diabetes, and reduction in the risk of certain types of cancer and other diseases. Too little fiber can result in an increased risk of colon cancer, hypercholesterolemia (high blood cholesterol), and increased blood glucose levels after eating. Too much fiber can cause constipation, diarrhea, and other gastrointestinal disorders and can impair mineral absorption.

The recommended amount of fiber for adults is 20 to 35 grams a day. Because fiber works in conjunction with other substances and nutrients, it is advisable to get dietary fiber from a variety of food sources (Figure 49-4). Adequate water intake is especially important for fiber to work properly.

Fiber can be classified as soluble or insoluble. Soluble fiber, found in foods such as oats, dry beans, barley, and some fruits and vegetables, is the type that tends to absorb fluid and swell when eaten. It slows the absorption of food from the digestive tract, helps control the blood sugar level of diabetics, lowers blood cholesterol levels, and softens and increases the bulk of stools. Insoluble fiber, found in the bran in whole wheat bread and brown rice, for example, promotes regular bowel movements by contributing to stool bulk.

Figure 49-4 Dietary fiber serves many functions in the human body and is considered a basic food component.

Copy typed by Shirley-Ann Pearman

Book: Medical Assisting – Administrative and Clinical Procedures – Including Anatomy and Physiology by Booth Whicker Wyman Pugh Thompson (Third Edition)

Chapter 49 – Nutrition and Special Diets

What does “eating right” mean, and why is it so important?

2011-10-30T22:12:00.000-07:00

What does “eating right” mean, and why is it so important?

The primary problem with the American diet is that during the past hundred years we have started eating much more animal fat, fewer high-fiber carbohydrate foods (such as whole-grain bread and cereals), and more concentrated, non-nutritive sugar. The carbohydrate foods that we normally eat either have had most of their natural fiber content removed or they are sugar carbohydrates,” which are almost completely without fiber.

I picture food as being one a balance scale – fiber-rich cereals on one end and sugar on the other. In America today sugar weighs far heavier in what we eat then fiber-containing cereals. It should be the other way around. I now think of fiber as being similar to vitamins – and essential element the body continually needs to maintain health.

The human body was designed to function on a diet high in fiber and low in sugar, just as your new car engine was designed to run on gasoline high in octane and low in lead. If you run it on leaded gasoline, the engine will become gummed up and start functioning poorly. In the same way your body will function poorly and deteriorate if you persist in eating a diet that is low in fiber and high in sugar.

It now seems that many of the common diseases and healthy problems we always thought were a natural part of growing older are instead due to the foods we have been eating. This is exciting news, because it means that if we establish new habits of eating we can eliminate many of the diseases always assumed to be part of old age.

Copy typed by Shirley-Ann Pearman

An excerpt from page 808 of “1250 Health-Care Questions Women Ask With Straightforward Answers by an Obstetrician/Gynecologist” (by Joe S. McIlhaney, Jr., M.D. with Susan Nethery)

Women's Health Books

Fiber

2011-10-05T05:48:00.000-07:00

Fiber

1. Increasing and softening the bulk of the stool, thus promoting normal defacation

2. Absorbing organic wastes and toxins in the body so that they can be expelled

3. Decreasing the rate of carbohydrate breakdown and absorption

Figure 49-4 Dietary fiber serves many functions in the human body and is considered a basic food component.

Copy typed by Shirley-Ann Pearman

Book: Medical Assisting – Administrative and Clinical Procedures – Including Anatomy and Physiology by Booth Whicker Wyman Pugh Thompson (Third Edition)

Chapter 49 – Nutrition and Special Diets

Water

2011-10-05T05:45:00.000-07:00

Water

1. Helping to maintain the balance of all the fluids in the body

2. Lubricating the body’s moving parts

3. Dissolving chemicals and nutrients

4. Aiding in digestion

5. Helping to transport nutrients and secretions throughout the body

6. Flushing out wastes

7. Regulating body temperature through perspiration

Copy typed by Shirley-Ann Pearman

Book: Medical Assisting – Administrative and Clinical Procedures – Including Anatomy and Physiology by Booth Whicker Wyman Pugh Thompson (Third Edition)

Chapter 49 – Nutrition and Special Diets

What does "eating right" mean, and why is it so important?

2011-10-01T05:20:00.001-07:00

What does “eating right” mean, and why is it so important?

Copy typed by Shirley-Ann Pearman

An excerpt from page 808 of “1250 Health-Care Questions Women Ask With Straightforward Answers by an Obstetrician/Gynecologist” (by Joe S. McIlhaney, Jr., M.D. with Susan Nethery)

Women's Health Books

Ginger Root

2011-09-29T10:04:00.000-07:00

Ginger Root

Elements Of Health

Herb	Ginger
Parts Used	Roots and rhizomes
Chemical and Nutrient Content	Bisabolene, borneal, borneol, camphene, choline, cineol, citral, ginerol, inositol, volatile oils, PABA, phellandrene, acrid resin, sequiterpene, vitamins B₅₁, B₅₁, and B₉₁ zingerone, and zingiberene.
Actions and Uses	A spicy herb used for colitis, diverticulosis, nausea, gas, indigestion, paralysis of the tongue, morning sickness, nausea, vomiting, hot flashes, and menstrual cramps. Cleanses the colon, stimulates circulation, and reduces spasms and cramps.
Excerpt	All of the above was taken from an excerpt from Prescription For Nutritional Healing by James F. Balch, M.D. – Phyllis A. Balch, C.N.C. - $11.75. page 53.

Ginger Tea

Ginger Common Spice and Wonder Drug by Paul Schulick - $9.95

Prescription For Nutritional Healing by James F. Balch, M.D. – Phyllis A. Balch, C.N.C. - $11.75.

Health

2011-08-26T14:49:00.001-07:00

Health

Health is a state of physical, mental, and social well-being. It involves more than just the absence of disease. A truly healthy person not only feels good physically but also has a realistic outlook on life and gets along well with other people. Good health enables people to enjoy life and have the opportunity to achieve the goals they have set for themselves.

To achieve and maintain good health, people must have basic knowledge about the human body and how it functions. Only then can they determine what will or what will not help or damage their health. Therefore, learning about health should be a part of every person’s education. Current knowledge about health, together with good living habits, can help almost everyone maintain good health and improve the quality of life.

Society as a whole benefits from people’s good health just as individuals do. For that reason, many government and voluntary agencies strive to preserve and improve the health of all people. The World Health Organization (WHO), an agency of the United Nations, works to promote better health throughout the world.

Elements Of Physical Health

All parts of the body must work together properly to maintain physical health. A person who is in good physical condition has the strength and energy to enjoy and active life and withstand the stresses of daily life. Proper nutrition, exercise, rest and sleep, cleanliness, and medical and dental care are all essential parts of healthy living.

Nutrition

A balanced diet provides all the food substances needed by the body for healthy growth and development. Nutritionists use the term nutrients for these substances and classify them into five main groups: (1) carbohydrates, (2) fats, (3) proteins, (4) vitamins, and (5) minerals. Water is also essential for life, but it is often considered separately from nutrients.

A balanced diet consists of a wide variety of foods. Fruits and vegetables provide important vitamins and minerals. Meat, poultry, fish, eggs, dairy products, and nuts are rich sources of protein. Bread, cereals, and potatoes furnish carbohydrates in addition to vitamins and minerals.

Good nutrition also includes eating the proper amount of food each day. Overeating can lead to obesity (fatness). Excess weight puts extra strain on the heart and increases a person’s chances of getting such diseases as diabetes and heart disease. Many people try to lose weight quickly and easily by following one of the many widely advertised fad diets. But these diets can be dangerous, especially if used over a long period of time.   The safest way to lose weight is to consult a doctor and follow the reducing programme he or she prescribes. Most programmes combine moderate daily exercise with a balanced diet that contains a limited number of calories.

Exercise

Exercise helps keep the body healthy and fit. Vigorous exercise strengthens muscles and improves the function of the circulatory and respiratory systems. Physical fitness benefits both physical and mental health. It enables the body to withstand stresses that otherwise could cause physical and emotional problems.

To achieve fitness, a person should start and exercise programme slowly and build it up gradually to a level that maintains a healthy heart and strong muscles. Daily exercise provides the greatest benefits, and so it is important to choose exercises that can be performed every day. Such popular activities as bicycling, jogging, and swimming and even taking long, brisk walks, furnish the vigorous exercise necessary for fitness. Participating in golf, tennis, or some other sport only once or twice a week cannot develop and maintain fitness.

Rest And Sleep

Rest and sleep help overcome fatigue and restore energy to the body. Everyone needs rest and sleep, but the amount required differs for each individual. Most adults sleep for 7 to 8 ½ hours a night, though some need less sleep and others need more. Young children may need more sleep at night plus a daytime nap. Nearly everyone has trouble falling asleep occasionally. However, frequent insomnia (inability) to sleep naturally) can indicate various physical or emotional disorders. Therefore, it is best to consult a doctor about any persistent sleep problem. Some people take sleeping pills to counteract insomnia, but such drugs should not be used without a doctor’s prescription.

Rest and relaxation are as important as sleep. After strenuous work or exercise, a person may need a period of total rest. At other times, only relaxation or a change of pace is necessary. Any activity that differs from the normal routine of work or study can be relaxing. Pleasurable and relaxing activities help the body shed tension and remain robust. If rest and relaxation do not relieve fatigue and tension, the individual may have a physical or emotional problem.

Cleanliness

Cleanliness controls the growth of bacteria and other germs that can cause disease. A daily bath or shower keeps the body free from dirt and odour. In addition, it helps prevent skin infections that may develop if bacteria grow and multiply on the skin. The hair should also be washed regularly.

Daily dental care is another important part of personal cleanliness. Bushing the teeth properly and using dental floss keep the teeth clean and help prevent decay and gum disease.

Medical And Dental Care

Medical and dental care. Regular checkups by a doctor and dentist play an important role in safeguarding health. Doctors recommend that people have medical care a the first sign of any illness. Early care can result in quicker cure. Treating oneself for more than a day or two is unwise unless the condition improves steadily.

Prevention of disease is an important part of medical care. Parents should make sure that their children receive immunization against diphtheria, German measles, measles, mumps, polio, tetanus, and whooping cough.

Elements Of Mental Health

Physical health and mental health are closely connected. Mental health plays an important role in both the way people behave and the way they feel. Emotionally health individuals accept themselves as they are with all their weaknesses as well as their strengths. They remain in contact with reality, and they are able to deal with stress and frustration. They also act independently of outside influences and show genuine concern for other people.

Emotional Development

Emotional development. Experiences during childhood strongly influence a person’s mental health throughout life. An infant is completely helpless at birth and must depend on its parents for all its needs. Children remain dependent for many years, but they slowly mature and learn to do things for themselves. They make many mistakes during this long period of growth and maturation. Children thus develop the knowledge and maturation. Children thus develop the knowledge necessary to deal with difficult situations in life. This knowledge helps them maintain good mental health.

Emotional development does not end when a person reaches adulthood. Similarly, an individuals mental health continues to change from time to time. These changes result from daily circumstances that cause either pleasure or pain for the person.

Handling Stress

Handling Stress is essential for avoiding both mental and physical illness. Feeling of stress are the body’s response to any threatening or unfamiliar situation. Most severe stress results from such serious events as bereavement, a divorce, or loss of a job. However, stress can occur even in pleasant situations, such as watching a football game. If not handled properly, stress can lead to physical or emotional illness. It may produce only mild symptoms, such as a cough, a headache, or a rash.   But severe and prolonged stress can contribute to serious health problems, including high blood pressure and stomach ulcers.

No one can ovoid stress, but a person can lessen the danger of becoming ill from it. Regular exercise and sufficient sleep strengthen the body’s resistance to stress. Everyone should learn to relax by resting, taking a walk, meditating, pursuing a hobby, or by any other method that he or she finds successful.

Social Relationships

Social relationships have an important influence on mental health. Close personal relationships with friends and relatives provide opportunities for communication, sharing, and emotional growth. Such relationships also can provide strength and support for dealing with challenging situations or personal problems.

Health Hazards

The nature of health problems in the industrialized nations has changed dramatically during the 1900’s. Until then, most people died from infectious diseases, such as diphtheria or pneumonia. Today, however, infectious diseases are no longer the main killers. Improved sanitation, immunization programmes, and the development of antibiotic drugs have brought these diseases under control. Today, health specialists are concerned chiefly with diseases related to the aging process, unhealthy lifestyles, and environmental hazards.

Tobacco, Alcohol, And Drug Abuse

Cigarette smoking is a principal cause of unnecessary and preventable illness and early death. Heart disease and lung cancer and other lung diseases occur at a much higher rate among smokers than among nonsmokers.

Many individuals use various drugs in an effort to solve their problems or to improve their alertness mood, or self-confidence. However, the regular use of alcohol, narcotics, or sedatives can lead to addiction and also serious damage to the body. People may become psychologically dependent on a wide variety of other drugs, including amphetamines, cocaine, LSD, marijuana, and tranquillizers. These individuals may harm themselves further by neglecting their health and nutrition. In addition, drugs can distort a person’s judgment and so increase the risk of accidents.

Alcohol is the most widely abused drug in the western world. About a tenth of all drinkers become alcoholics. There is no cure for alcholism, but the condition can be treated. An alcoholic who gives up drinking can return to a healthy, productive life.

Environmental Health Hazards

Environmental health hazards caused by modern technology can produce serious problems. Air pollution can worsen the condition of people who suffer such respiratory diseases as asthma and bronchitis. It may even help cause some diseases, including cancer and even emphysema. In some areas, insecticides and industrial wastes contaminate food and waste supplies. Excessive noise can also threaten people’s health. Noise coming from aeroplanes, construction projects, and industrial plants can cause hearing loss as well as emotional damage.

Occupational Health Hazards

Occupational health hazards threaten the health of many workers. In some cases, substances involved in a person’s job may cause long-term damage that appears only after many years. For example, many coal miners develop a lung disease call pneumoconiosis from haling coal dust. Dust also causes lung diseases among workers in the asbestos and cotton industries. Some industrial chemicals, including arsenic and vinyl chloride, cause cancer. People who work with X rays and other forms of radiation also face a health hazard unless proper precautions are taken.

Public Health

Public health includes all actions taken to maintain and improve the general health of a community. Government health programmes provide most public health services. In addition, many voluntary health agencies receive contributions to combat specific, diseases, such as cancer and lung disease. These agencies provide medical services, campaign for health legislation, and make important contributions to health education.

In many countries, health departments provide a wide range of services in most communities. For example, they work to prevent and control disease by providing proper sanitation, conducting immunization programmes, and enforcing quarantine regulations. Another important function of public health agencies is to provide health education for individuals, groups and organizations.

The World Book
Encycopedia

Nutrition - Basic Nutrition For Your Family

2011-06-04T22:44:00.001-07:00

Nutrition

Basic Nutrition For Your Family

Each year brings advances in our knowledge of nutrition. New information reveals that reactions taking place within the human body each day, even each second, are extremely complicated. We are also told about the extensive study of the role of nutrition in the prevention and treatment of many chronic disorders.

With nutrition facts seeming to change so frequently, many homemakers wonder whether it is possible for them to feed their families adequately. Yet it is really quite easy for menus to add up to good nutrition. Keep in mind that we need nutrients for three purposes: to provide materials for growth and replacement of muscles tissue, to provide a source of energy (measured as calories), and to provide materials for regulating body processes. Some nutrients help in only one of these functions. Others can (and do) provide materials that participate in more than one. Sometimes they take part in all three functions. Which nutrients are needed daily? Are there certain amounts that we should have, and do we need more of some than of others? It is easy to remember that we need five groups: protein, fat, carbohydrate, vitamins, and minerals.

Protein is essential because it contains materials for all three nutritive functions. The proteins in our foods are composed of even smaller units, known as amino acids. It is through amino-acid activity that proteins function. Some amino acids can be synthesized within our bodies from materials in other foods. But there are others that our bodies cannot manufacture; these are called “essential amino acids.” Sources of these should be included in the diet each day. We have also learned that the amino acids we can synthesize (known as “Nonessential”) function better in the presence of the essential amino acids. And we know that all the essential amino acids must be present at the same time, to obtain the most benefit from all. So one might easily wonder if the foods selected meet all these qualifications. Yet there are simple guides to help you get the most nutrition from foods for your family.

Carbohydrates and fats are necessary as energy-givers. However, there are also essential fatty acids (part of some fats) that many believe we need each day. So sources of these should be included in the diet.

Minerals are important as sources of materials that regulate body functions. They may also become part of the structure of the body. Calcium, for example, is an essential component of the skeletal frame. Although this function takes place primarily during growth, there is a continued calcium exchange within the body. So we need calcium as adults. And calcium is necessary for the coagulation of blood. This mineral has other important functions, too.

It is believed that we must have certain amounts of calcium and iron each day. Other minerals equally important to health are needed in such small quantities that we apparently obtain adequate amounts. Some of these are: sodium, potassium, chlorine, phosphorus, copper, zinc, magnesium, manganese, cobalt, iodine, sulfur, fluorine, and others.

Even the youngest family member is soon familiar with the idea that vitamins are important. But again, how much and which ones to include can become a nagging worry to the homemaker.

The National Research Council’s Food and Nutrition Board has published a Table of Daily Recommended Allowances for those nutrients that its members consider necessary to include in the diet each day. The vitamins specified are: vitamin A, thiamine, (B-1), riboflavin (B-2), niacin, ascorbic acid (vitamin C), and vitamin D. Other vitamins are equally essential and perform vital roles in our body’s metabolism. However either we are able to synthesize adequate amounts or our need for them is so small that we obtain enough from our food. Chief among these additional vitamins are: pyridoxine, biotin, antithetic acid, folic acid, Vitamin B-12. You have probably seen these names on labels.

The possibility is realized that some factor, unknown at present, remains to be identified as an essential nutrient.

Even though you require some twenty to thirty nutrients daily, your menu planning need not resemble a complex calculator. The United States Department of Agriculture has developed an easy-to-follow menu plan.

A Daily Food Guide

Milk Group

Vegetable, Fruit Group

Meat Group

Bread, Cereal Group

Some milk for everyone.

Children, 3 to 4 cups.

Teen-agers, 4 or more cups

Adults, 2 or more cups

4 or more servings.

Include: A citrus fruit or other fruit or vegetable important for vitamin C. A dark-green or deep-yellow vegetable for vitamin A - at least every other day. Other vegetables and fruits, including potatoes.

2 or more servings. Beef, veal, pork, lamb, poultry, fish, eggs. As alternatives - dry beans, dry peas, nuts

4 or more servings. Whole grain, enriched, or restored.

The guide is flexible. You can adapt it to fit family preferences. Even though you have freedom of choice, keep in mind that foods within each group are similar but not identical. Thus, to safeguard your nutrient intake, plan to have variety within each group. The foods listed in the guide probably will provide you with your nutritive needs - except for calories. So you may select additional foods, from the four food groups or from other foods, such as desserts, fats, oils, and sweet foods, to provide the necessary calories.

Each food group makes certain contributions to the diet. For example, fruits and vegetables supply vitamins and minerals. They are especially rich in vitamin A and vitamin C. Dark-green leafy vegetables, like spinach, kale, chard, provide vitamin A; while citrus fruits and other fresh fruits, such as strawberries and cantaloupe, and vegetables, like green pepper and broccoli, provide significant amounts of vitamin C (ascorbic acid).

Milk supplies many nutrients. Several studies have indicated that if we do not have enough milk ( or its substitutes), our diet may be low in protein, calcium, and riboflavin. You may have the following, instead of 1 cup of milk, to obtain approximately the same amount of calcium:

1 cup fluid skim milk or buttermilk

1 ¼ cups dairy sour cream

1 ¼ ounces process Cheddar cheese

1 1/3 cups cottage cheese

2 cups (approximately) ice cream

The meat group is especially important for its protein value. It, as well as the milk group, contains high-quality protein. This means that a good supply of all the essential amino acids is found in meat foods - eggs, fish or all varieties, and poultry are included.

Other nutrients found here are the B vitamins and iron.

Breads and cereals, the fourth group, often reflect ethnic cultures, as types of bread vary from country to country. Rice, noodles, macaroni, crackers, grits, and baked goods are among the foods in this group. They can be a good source of the B vitamins and iron if they are whole grain or enriched. You may also obtain some amino acids to supplement those from the meat and milk groups. Read the label to see if the food has been enriched.

The same basic rules can be used for the whole family - children and parents need the same nutrients, just different amounts. And, of course, there will be different needs for foods that supply calories primarily.

Daily Energy Requirements

2011-04-25T11:30:00.000-07:00

Nutrition

Nutrition is the process of how the body takes in and utilizes food and other sources of nutrients. It is a five part process that includes intake, digestion, absorption, metabolism, and elimination.

Daily Energy Requirements

The human body requires the nutrients in food for three major purposes:

To provide energy
To build, repair, and maintain body tissues
To regulate body processes

A person’s daily energy requirements depend on many factors. To understand the relationship of food to good health, you need to understand how the body uses food.

Metabolism

Food must be broken down before the body can use it. This process is an integral part of metabolism. Metabolism is the sum of all the cellular processes that build, maintain, and supply energy to living tissue. During metabolism body tissue is built up and broken down, and heat and energy are produced.

Metabolism takes place in two phases. In anabolism, substances such as nutrients are changed into more complex substances and used to build body tissues. In catabolism, complex substances, including nutrients and body tissues are broken down into simpler substances and converted into energy. The body uses the energy to maintain and repair itself. Of the energy people get from the food they eat. About 25% is directly used for bodily functions, and the rest becomes heat.

Each person’s body requires a minimal amount of nutrients to carry on a basic level of metabolism to live. Each person’s daily nutritional requirements vary with age, weight, percentage of body fat, activity level, state of health, and other variables. The body’s metabolic rate, or speed of metabolism, can also be affected by many factors, such as pregnancy, malnutrition, and disease.

Calories

The amount of energy a food produces in the body is measured in kilocalories. A Kilocalorie, commonly called a calorie, is the amount of energy needed to raise the temperature of 1 kilogram of water by 1 C. Foods differ in the number of calories they contain. The more calories in a food, the more available energy it has. Calories are also used to measure the energy the body uses during, all activities and metabolic processes.

As mentioned people’s daily nutritional needs differ, depending on variables of age, weight, percentage of body fat, activity level, and state of health. If people eat an excess of calories - more than the body can use - the excess is stored as fat in the body. Conversely, lowering caloric intake causes the body to burn off stored fat for energy.

Depending on the food’s weight (in grams) or volume, each food has a value in calories. Therefore, you can count the number of calories a person consumes by monitoring, food intake and adding up the calories in each food serving. You can use a food calories counte, such as those often found in cookbooks and in nutrition books, to look up caloric values. A calorie counter tells you , for instance, that 1 cup of cooked carrots contains 50 calories or that 1 cup of cooked corn kernel contains 130 calories. Calories are also listed on the labels of food packages.

You can estimate the number of calories a person burns during certain activities by consulting a chart similar to Table 49 -1. You can se how many more calories a 190-pound person burns than a 120 pound person does during the same activity.

Table 49-1 Calories Burned per Hour in Selected Activities

Activity    120 -lb Person    190-lb Person
Bicycling     360    570
Football (touch)    288    456
Calisthenics    324    516
Handball    456    720
Hiking    300    480
Running (10 mph)    720    1140
Skiing (downhill)     426    672
Skiing (cross-country)    564    888
Soccer    456    720
Swimming    228    366
Tennis    330    522
Volleyball    258    408
Walking (2 mph)    156    252

Source: Adapted from Marvin R. Levy et al., Life & Health: Targeting Wellness (New York: McGraw-Hill, 1992).

Chapter 49
Nutrition and Special Diets
Daily Energy Requirements

Medical Assisting
Administrative and Clinical Procedure
3rd Edition
Booth Whicker Wyman Pugh Thompson
McGraw Hill

Healthy Eating Marketing
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Health

2011-04-07T10:15:00.001-07:00