0 Treat Sports Injuries Using Ice

Heat or ice?

Confusion about the use of ice or heat when an injury is very common . The objective of this article is to demystify the different beliefs and to clarify the effects , relevance of use and modes of application of ice and heat .

The rapid response to an injury is as important as prevention. You have at your fingertips two ways to treat common injuries affecting the extremities , neck and back : heat and ice.

Many people use ice or heat to treat their aches without really knowing the true effects . Contrary to popular belief , there are many similarities between the two , but also large differences should be respected .

The application of ice or heat has an effect on the blood circulation as well as the pain receptors in the skin .

The application of heat :
- Increases blood circulation in the area where it is applied
- Increases cellular activity
- Relaxes muscles
- Promotes tissue elasticity
- Can also reduce pain

The application of ice :
- Decreases blood flow to where it is applied
- Reduced cellular activity and muscle spasms
- Reduces pain
- Causes temporary stiffness

When, how and why

Inflammation is essential for tissue healing . It helps to destroy damaged tissue to allow room for the new cells. This is not the inflammation itself is problematic , but its persistence beyond its normal duration. It is theore important to act quickly when it appears to control its intensity.

So at the beginning of the acute phase , inflammation appears. It may persist between 48 hours and one week , and even more , depending on the severity of the injury . If one or more symptoms occur :

- The presence of persistent pain
- Local heat
- Local swelling
- Loss of joint mobility
- Obstructed sleep and / or rest and immobilization does not improve the situation

There are signs of persistent inflammation for a period ranging from 48 hours to a week depending on the severity of the injury . During this phase, the applications of ice are recommended.

Ice should be applied to two or three hours during this period to :

- Reduce inflammation
- Reduce the risk of internal bleeding
- Ease the pain (can last 2 to 3 hours)
- To eliminate muscle spasm and involuntary muscle contraction
- Help reduce cellular activity to reduce waste and bacteria linked to inflammation

The application of heat is strongly discouraged during the acute phase so as not to contribute to inflammation .

Later, in the so-called chronic injury when symptoms of inflammation have disappeared phase, the body will repair the damaged tissue. Heat applications are so useful.

heat

- Increase circulation and facilitating the repair of damaged tissue
- Soften fabrics
- Decrease pain

The benefits of heat can be obtained in different ways : dry or moist heat . Moist heat is generally perred over dry heat because moisture is a good conductor of heat.

1 . moist heat

- The hot bath
- Hot shower
- The hot water bottle covered with a wet towel and applied to the painful area for a period of 20 to 30 minutes , the maximum heat is reached after 10 minutes, and then gradually decreases
- The electrical component with moisture cushion
- Thermal wrap available in pharmacies

ice

There are several simple ways to apply the ice wrapping cold, ice - stick massage and contrast baths.

1 . The cold pack

We suggest wrapping a small bag of frozen vegetables (eg peas or frozen food in the supermarket ) or crushed ice in a wet towel for better transmission of the cold. Frozen vegetables have the advantage of being reusable . You can also use the heat wraps available in pharmacies .

The application ranges from 15 to 20 minutes depending on the treatment area. We initially noted a burning sensation with tingling and mild pain lasting about 5 minutes. Thereafter , the area is frozen and no longer feel anything .

2 . Massages ice - stick

Useful for applications in small areas (10 to 15 cm) of 5 to 10 minutes. Apply in circles .

Making ice stick :
- Fill a styrofoam cup of water
- Put in the freezer until frozen
- Then trim the edge of the glass to release 1 cm of ice and apply

3 . contrast baths

Contrast baths are both applications of heat and ice. They are used for the ends (eg foot, hand, ankle) and are recommended in cases of persistent swelling and rebels applications of heat or ice alone. They increase circulation while reducing stiffness. The application is in two buckets : one containing water between 40 and 43 degrees and the other between 10 and 15 degrees (water and ice ) . This treatment lasts for 15 minutes during which the injured for one minute in hot water region and 30 seconds is immersed in cold water , taking care to complete the application by cold water .

Conclusion

All injuries must be treated as soon as possible to promote rapid healing and complete as possible. The use of physical agents such as heat and ice is an active way to speed healing. However, if after a few days of use, you do not notice any improvement, it is best to consult a physiotherapist or a doctor to assess the condition of your injury.

0 New York Times 4 Part Series on Diabetes

Heres the entire series the New York Times ran last week. You may need to register for access, but its free.

• Diabetes and Its Awful Toll Quietly Emerge as a Crisis - January 9, 2006
  
• By the Numbers: One Scourge in 2 Forms - January 9, 2006
  
• Living at an Epicenter of Diabetes, Defiance and Despair - January 10, 2006
  
• In the Treatment of Diabetes, Success Often Does Not Pay - January 11, 2006
  
• East Meets West, Adding Pounds and Peril - January 12, 2006

Click here to view the New York Times companion picture slide show. (Some stirring photos.)

0 Laadi Pav Soft Dinner Rolls

I cant imagine serving salads or soups without dinner rolls or french baguettes,dunno why we still stick with breads. Obviously if i dont want to get or forget to get baguettes from the nearby bakery, ill get ready for making homemade dinner rolls. Few weeks back, we have invited few friends for a simple dinner at home and since they are from Tunisia, they love our Indian foods very much that too spicy. I prepared our family favourite and the famous Pav bhaji for them along with these soft dinner rolls aka Laadi pav to serve with. Everyone enjoyed thoroughly and i got many appreciation especially for this eggless super soft dinner rolls.

Watelse a food blogger need na! even my better half was very much proud about this dinner as its seems that those friends talked for a long about their first Indian dinner.These laadi pav suits pectly to enjoy with bhaji,you can make vada pav very well with this pav or simply serve them as side with stir fries, however we loved having this pav even for our breakfast with butter and jam.Sending to Bake fest hosted by Manjula,event by Vardhini.

3cups Bread flour/All purpose flour
1tsp Salt
1+1/2tsps Active dry yeast
2tsp Sugar
1+1/2cups Water
3tbsp Oil
1/2tsp Baking soda
2tbsp Milk (for brushing)
Sesame seeds

Add the yeast, sugar and salt to the luke warm water, give a stir and let them sit aside for 5minutes until the yeast turns foamy.

Take the flours,baking soda in a large bowl and add the foaming yeast water and oil together to the flour and knead everything as soft dough.

Arrange the dough in a large greased bowl and keep in a warm place for two hours until the dough doubled their volume..

After an hour, punch down the doubled dough and knead again, make 9 small sized balls from the dough.

Arrange one by one in a greased mould and let them sit again for an hour in a warm place.

After an hour, preheat the oven to 350F.

Brush the bread rolls with milk,springle the sesame seeds on the top.

Bake in middle rack for 15-20minutes until a golden brown crust forms over the bread.

Put off the oven and take off the mould, let them cool.

Enjoy!!

0 How Food Controls Your Genes and Health

Weve always heard the timeless adage, you are what you eat, but most people dont realize that the foods we consume every day have a dramatic effect on the basic mechanism which controls our existence, our genes.  Now that we have decoded the human genome, scientists have been able to discover the nimble ability of our genes to react to the foods we eat in a newly evolving field known as nutrigenomics, which has either a positive or negative impact on the way we live today.

Food Directly Controls Our Genes

Medical researchers now have the ability to watch specific genes and groups of genes which switch on and off based on external triggers such as pollutants, internally ingested foods and even factors such as stress.  The surprising fact about nutrigenomics is the discovery that individual food items have an immediate effect on the regulation of our genes.  Many had believed that our genes were static in nature, that is they required many generations to alter, and the genes we were born with were the genes we died with.

But our genes really are dynamic.  They are continually influenced by many factors and food is among the most powerful controlling mechanism.  Using genetic material extracted from blood, scientists are able to see the changes to specific gene groups after eating a single meal.  A Standard American Diet meal consisting of a bacon cheeseburger, fries and a shake have an instant and immediate negative effect on the bodys controlling mechanism.  Conversely, a meal of raw, dark leafy greens, broccoli, lean protein and natural fats will have an up-regulating healthy impact on our genes.  The fact that we are able to watch gene regulation in virtual real-time demonstrates to us the importance of nutrigenomics, as we understand that we can change our health through dietary modification in a very short period of time.

Diet Can Be Used As Medicine

While a small percentage of our genetic predisposition toward certain diseases is inherited, most forward-thinking people understand that lifestyle choices and diet can modify and positively impact our health.  Many raw, natural vegetables, nuts, seeds and legumes contain phytonutrients which the body interprets as a trigger mechanism for the switching of our genes.  As the body breaks down these foods, the thousands of nature-created vitamins, minerals and specific plant chemicals are released and absorbed by the cells.  These compounds have been found to directly influence how the cellular DNA replicates and transcribes newly created proteins which are the building blocks for the cellular structure of the body.

This is a critical step in disease proliferation if some part of the process goes awry.  As more is uncovered about the power of different foods, and the specific organs which they may influence, the rapidly emerging field of nutrigenomics will be used as a form of medicine, with counselors prescribing a very specific regimen to help prevent or even treat a specific condition.

Super Foods as Pharmaceuticals

Super-foods such as broccoli and the cruciferous vegetable family have been studied for their unique ability to affect cellular proliferation in the prostate and breast.  The sulfur based compound sulforaphane is released when the vegetable is eaten, and small quantities have been found to have a significant impact on gene expression.  Many foods have been found to contain nutrients which affects how our body functions.  When we deprive ourselves of these natural food items, we set forward a cascade of potential health issues such as heart disease, cancer, Alzheimers, diabetes and stroke.

As we learn to make natural, healthy dietary choices our body responds almost immediately.  Results of these changes can be seen at the cellular level in as little as two weeks, and over the course of several months, people have been able to make life altering changes to their health.  Now that the human genome has been mapped, we can determine the function of each gene and which food nutrients are best suited to provide an impact on a specific health concern.  A diet of ined carbohydrates, wheat and corn products, sugar, high fructose corn syrup and trans fats (the Standard American Diet - SAD), is the course to a lifetime of disease.  Foods eaten the way nature provides, raw vegetables, limited fruits, nuts, seeds, legumes and lean protein are the medicine of the future and can provide a miraculous new road toward your healthy lifestyle.

0 Eating lots of carbs sugar may raise risk of cognitive impairment

People 70 and older who eat food high in carbohydrates have nearly four times the risk of developing mild cognitive impairment, and the danger also rises with a diet heavy in sugar, Mayo Clinic researchers have found. Those who consume a lot of protein and fat relative to carbohydrates are less likely to become cognitively impaired, the study found. The findings are published in the Journal of Alzheimers Disease.

The research highlights the importance of a well-rounded diet, says lead author Rosebud Roberts, M.B., Ch.B., a Mayo Clinic epidemiologist.

"We think its important that you eat a healthy balance of protein, carbohydrates and fat, because each of these nutrients has an important role in the body," Dr. Roberts says.

Researchers tracked 1,230 people ages 70 to 89 who provided information on what they ate during the previous year. At that time, their cognitive function was evaluated by an expert panel of physicians, nurses and neuropsychologists. Of those participants, only the roughly 940 who showed no signs of cognitive impairment were asked to return for follow-up evaluations of their cognitive function. About four years into the study, 200 of those 940 were beginning to show mild cognitive impairment, problems with memory, language, thinking and judgment that are greater than normal age-related changes.

Those who reported the highest carbohydrate intake at the beginning of the study were 1.9 times likelier to develop mild cognitive impairment than those with the lowest intake of carbohydrates. Participants with the highest sugar intake were 1.5 times likelier to experience mild cognitive impairment than those with the lowest levels.

But those whose diets were highest in fat -- compared to the lowest -- were 42 percent less likely to face cognitive impairment, and those who had the highest intake of protein had a reduced risk of 21 percent.

When total fat and protein intake were taken into account, people with the highest carbohydrate intake were 3.6 times likelier to develop mild cognitive impairment.

"A high carbohydrate intake could be bad for you because carbohydrates impact your glucose and insulin metabolism," Dr. Roberts says. "Sugar fuels the brain -- so moderate intake is good. However, high levels of sugar may actually prevent the brain from using the sugar -- similar to what we see with type 2 diabetes."

0 Beat The Heat This Summer

SUMMER is one of the six seasons of the year. Every two months will make a season or Ritu. Summer is in between the 16th May to 15th July. The strength of the body will be lost during this period. People feel tired and exhausted during the season due to extensive heat rays of the sun, the watery portion (or Kapha) of the body of people, animals, plants, foods and the entire environment will become dry and the vata will become more in the body and the atmosphere. The skin will become dry and may precipitate skin diseases as eczema..

What to Drink and Eat: One must drink the juices Try out juices of grapes, watermelon, banana, jack fruit, lemon and pineapple during summer. Consumption of fruits and juices reduces body heat and benefits in controlling body temperature. This is to say foods and juices of sweet and cold and easily digestible must be consumed. The preparations of sugar, barely/green gram, sharbats, buttermilk with sugar candy are to be used daily to cool the body. One must take the food of white rice with meat soup of meat of animals reared in cold areas.

 

The juices of dry grapes, cucumber, kharjura with Dalchini, Cardamom must be drunk along with pure cold water kept in a pot or a freezer or these must be kept at night in moon light and used along with buffalos milk. Water with parijatha flowers and usheera can also be used for drinking.

• One must not take foods of pungent, sour, dry and salty foods. Foods of rice with milk, sugar candy, butter milk, lassie are good for good health. Ghee can be used.
• Coffee and tea are not all good as they stimulate the central nervous system. Taking them on empty stomach is harmful as they mix with acid and circulated all over the body producing several diseases.
• Alcohol is a hot drink and must not be used during this season, either avoid it or drink it with plenty of water. 

One must spend time in a place surrounded by water and green trees, or mountains, with the family and children. Must sleep during day. Swimming is also advisable in a pond, lake or river. Stay exposed to moons rays at night. Should wear light cotton clothes. Must have minimum coitus during this period. 

summer picnic point

Wear Pearls and flower garlands. Body must be anointed with sandal and usheera paste which cools the body. Cold-water bath is good for the body. Exercise must be limited. Avoid exposure to suns rays especially during peak hot time.

Any changes in the environment of nature will have deleterious effects on the health of people. So one must adjust and adopt measures suitable for the particular season for maintaining good health. In this season satvic type of foods is advocated to promote and to preserve good health.

0 Ask the Internet Do You Return Bad Produce

“I dont return fruit. Fruit is a gamble. I know that going in.” – Seinfeld

Stepping away from all the Christmas joy for 47 seconds, I have a fruit and veggie question. Here it is, in fine Ask the Internet fashion:

Q: I buy bananas every week. Recently, I got a bad bunch. You couldn’t tell from the outside they were rotten, but once peeled, there was a line of black goo running down each piece of fruit. The whole bunch cost me less than $1.50, so it got chucked. Should I have returned it instead, or is that taking frugality a step too far? This isn’t the first time my local supermarket has sold less-than-spectacular produce, but I don’t want to be regarded as cheap.

A: Do you guys agree? Do you return bad produce? If so, what’s your limit? How do you feel about it?

FYI, if it was a meat, dairy, frozen, canned, or boxed product, I would probably have taken it back without hesitation. (See: If for nothing else than I don’t want other people to get poisoned.) But fruit and vegetables seem to be a special WYSIWYG case. Color me confused, but please – fire away in the comment section.

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in on Tuesdays for an answer/several answers from the good people of the World Wide Net.

0 High Fiber Lo Carb Diet Lowers Risk of Inflammatory Diseases

Researchers from the Fred Hutchinson Cancer Research Center have published the result of a study showing that a diet rich in slowly digested carbohydrates, such as leafy green vegetables, legumes and other high-fiber foods, significantly reduces markers of inflammation associated with the onset of chronic disease. The work, reportedin The Journal of Nutrition, explains that a diet rich in high-fiber foods significantly improves insulin signaling and resistance that promote life-shortening diseases including cancer, cardiovascular, stroke and dementia.

Monitoring the glycemic-load of different foods lowers the risk of blood glucose spikes and also increases a hormone that helps regulate the metabolism of fat and sugar. Health minded individuals will want to ensure they eat between thirty and fifty grams of fiber from a variety of food sources each day to control systemic inflammation and lower disease risk.

Low Glycemic Diet Lowers Inflammatory Blood Marker by Nearly a Quarter

The random controlled study involved eighty healthy men and women selected from the Seattle, WA area. Half were considered to be of normal weight, and the other half were overweightor obese as measured on a standardized BMI scale. Researchers found that among overweight and obese study participants, a low-glycemic-load diet reduced a biomarker of inflammation called C-reactive protein by about 22 percent.

Other studies in the past have suggested a correlation between dietary carbohydrate and sugar consumption as measured by the glycemic index of foods and systemic inflammation. This research is important because the C-reactive protein is associated with an increased risk for many cancers as well as cardiovascular disease.

Lowering Blood Glucose Levels Increases Adiponectin to Guard Against Cancer and Diabetes

Dr. Marian Neuhouser, a member of the Cancer Prevention Program in the Public Health Sciences Division at the Hutchinson Center noted “Lowering inflammatory factors is important for reducing a broad range of health risks. Showing that a low-glycemic-load diet can improve health is important for the millions of Americans who are overweight or obese.”

Neuhouser and her team also found that increasing low glycemic load foods in the participants diet by just five percent resulted in increased blood levels of a protein hormone called adiponectin. The hormone is known to protect against a number of different cancer lines as well as metabolic disorders such as type-2 diabetes, nonalcoholic fatty liver disease and hardening of the arteries.

Many health-minded people know the importance of avoiding processed carbohydrates and sugar-laden foods while increasing dietary fiber. Dr. Neuhouser concluded“Whenever possible, choose carbohydrates that are less likely to cause rapid spikes in blood glucose… these types of low-glycemic-load carbs include whole grains; legumes such as kidney beans, soy beans, pinto beans and lentils as well as fruits such as apples, oranges, grapefruit and pears.” This study provides another chapter to the growing body of research that demonstrates the importance of dietary choices to prevent heart disease, cancer, diabetes and most chronic illnesses.

0 My Clothes are Getting Looser in the Dryer

Hi,

Ive been wearing my same old clothes that I used to wear but now, when I put the pants on, especially, I think about being caul or they could fall off. It must be the dryer. Ha! Isnt that what we used to tell ourselves when they were getting tighter? Its the dryers fault. The idea of them getting looser in the dryer made me laugh so I thought Id use as my title today.

I always weigh myself every day. It keeps me honest. It can be frustrating when you see a pound or two increase, but it also is a warning signal to look at what I ate yesterday (in my journal) and pay attention. Im not always obedient, but I always know which direction Im going. It is nice to be hovering around 317-320 instead of around 330 as I was before I started to do the 24-hour fasts four weeks ago.

Im nearing the end of this weeks fast, today. It is 3:02 as I write and it will end at 4:30. It may not be of unusual interest to the masses but it is interesting to me to observe the feeling of hunger inside my body -- and not only to simply observe it, but to embrace it. I actually do kind of like it. That seems odd, even to me, but along with a little bit of a feeling in my tummy which is easily satisfied with liquids like water or unsweet tea, my head feels clear and easy. My body feels lighter and I like the feelings that I experience as I fast. It makes the fasting much easier than I thought it would be.

I like to think about how my body is using this time to rid itself of toxins and burn up excess fat. It is kind of a healthy rest where processes can take place that get hampered by eating three times a day, every day. It occurred to me the other day that women feed their babies with their bodies. Once we are weaned our bodies feed themselves in a rather similar way. The stored fat is from excess food that the body keeps for future use. If we never get to the part where the body needs to feed itself, then we just keep adding more fat to it. Fasting is a way to let the body take care of itself for a change. When you fast, especially for at least 24 hours, your body is actually still taking care of itself by feeding itself from its own fat pantry. What an interesting way to look at it. I guess fasting makes you think differently.

I had the right eye procedure done and am super happy with the results. It was nearly overwhelming to see the world so differently. It is so much sharper, and shinier than I had been experiencing. The colors are more vibrant and there are edges to the trees. Isnt it funny that I did not realize I was not really seeing the individual trees clearly? They had become like walls or barriers to me. Now that I can see them, and see the individual leaves glistening and shaking in the sunshine, they are quite stunning to look at. Sometimes I get out of the car and just look around. It is so nice. I thank God that I was able to get this done. I thank God that He inspired some person to think up this procedure. I thank God that I can see well again.

I talked to my eye doctor again about the little blurry spot that moves in my left eye and she said it could be a small "bubble" that has gotten itself stuck to my retina. She offered to dilate my eyes and check it out, but I did not want to go through that again so soon. This explanation was much less scary to think about than what I had been thinking. There is a certain kind of blindness (cant think of the name) where your vision begins to get blurry right in the center and proceed from there. I had been worried that that was what I had and wondered if there is anything now-a-days that they can do about it. The news that because it moves around, indicates that it is a "bubble" (of some kind) that could just as easily get unstuck and stick somewhere else in my eye was really quite a relief. I noticed the last time I was reading my Bible that I did not see the little blurry place. It was nice. She said there is nothing they can do about the bubble but I got the impression that it is not dangerous and can improve on its own so that is a relief. 

I will still need to get glasses, but Ive worn glasses since my mid-twenties so that is not a problem to me. I was really surprised to see how much the frames at the doctors office cost. I had set aside $300 to get my glasses thinking I should be able to get a really nice pair with that amount of money. I discovered that the frames can cost as much as that without any glasses in them. That is quite outrageous to me. A couple of friends pointed out that if I have some frames I like I can reuse them and get new lenses for them and save myself quite a lot. I do have one pair, for sure, and maybe two pairs that I can "ill" so I think I shall go that route, instead. No sense wasting money when it is so easy to preserve it.

I have a doctors appointment tomorrow with my regular doctor. I will be happy for them to see the weight loss, but my blood pressure is still not under control. I am not interested in taking more drugs for the problem because Im likely to have some dangerous reaction to it. So perhaps when they can see that Im finally losing weight again, that the blood pressure should not be far behind. Ive actually had a couple of days where the reading was normal, but they are few and far between. Im still encouraged by the fact that they have started to show up every once in a while. Its a nice change from always being too high.

Well, Ive got about an hour to go to finish up my 24 hours and Ive started thinking about what Ill eat to end it. It will probably be the left overs from my meal, yesterday, so nothing fancy. I often find when the fast ends that I get hungry again rather quickly after my first small meal, so I might get a lo-carb burger at Hardees later. It is a great hamburger without a bun. They wrap it in lettuce and paper to hold it all together and it is mighty tasty. My mouth is watering so I better move on. I can think about eating later.

I hope things are going well for you. Comment below and let me know how you are doing.

Be back soon,

Marcia

0 Excessive testosterone raises mortality risk in older men

Chevy Chase, MD—Older men whose testosterone levels were neither low nor high tended to live longer, according to new research accepted for publication in The Endocrine Societys Journal of Clinical Endocrinology & Metabolism.

Testosterone is a key male sex hormone involved in maintaining sex drive, sperm production and bone health. Physicians have long known that low testosterone levels can signal health problems, but the new study found men may not fare better when levels of the hormone rise too high.

"Older men who had testosterone in the middle range survived longer than their counterparts who had either low or high levels of the hormone," said the studys lead author, Bu Beng Yeap, MBBS, FRACP, PhD, of the University of Western Australia, based in Fremantle Hospital, Western Australia. "When the body metabolizes testosterone, it produces dihydrotestosterone (DHT), which is tied to a lower risk of dying from ischemic heart disease. Having the right amount of testosterone and higher levels of DHT might indicate these men are in better health overall, or it could help them maintain good health as they grow older."

The population-based cohort study analyzed the mortality rate in a group of 3,690 community-dwelling men between the ages of 70 to 89 in Perth, Western Australia. Participants testosterone and DHT levels were measured between 2001 and 2004. Researchers analyzed the groups survival rate as of December 2010.

Researchers divided the men into four groups based on their testosterone levels. Men with the lowest testosterone levels had the highest cumulative mortality rate, followed by the men with the highest testosterone levels. Men with circulating testosterone levels in the 9.8 to 15.8 nmol/L range tended to live longer.

"Sex hormones are an important predictor of mortality in older men, but we havent determined if treatments to change testosterone and DHT levels can alter these outcomes," Yeap said. "Additional research into these findings, including randomized clinical trials, could help identify ways to leverage this information to improve health in older men."

0 SOURCES OF HIGH QUALITY FATS AND OILS

Babies and children have a critical need for high quality fats for the development of their brain and nervous systems. It is most unfortunate when parents do not feed their children fat, for fear the children will become overweight. It is also unfortunate when children are fed poor quality, pasteurized dairy products and overcooked fried oils, and other inferior fats and oils.

Even worse, instead of giving their children quality meats, eggs, yogurt and other fat-containing foods, some parents substitute soymilk, grains, fruit juice and sugar-laden soda pop. These contain much more sugars, which tend to make children overweight and ill.

Another horror is most commercial baby formula that contains cheap soymilk or soy oil, when babies desperately need all the essential fatty acids for their brain development. Babies who cannot drink mother’s milk, which is over 50% fat, often do well on raw cow or goat milk. If not, one can create a baby formula based on other fats or oils. An excellent book that offers several excellent baby formulas one can make easily at home is Nourishing Traditions by Sally Fallon with Mary Enig.

After they are weaned, children need eggs, butter, meats, poultry, oily fish such as sardines, and perhaps a little nut butter and fish oil. These will provide high-quality oils and fats. Grass-fed meats are better, including lamb and dark meat chicken, turkey, natural beef in moderation, and perably goat milk and cheese or organic milk products.

Fats to avoid for everyone, particularly children, are French fries fried in vegetable oil, fast-food milk shakes, which are mostly chemicals, and restaurant fried fish or other fried foods. Dairy products should be raw, not pasteurized and not cooked. So please avoid grilled cheese sandwiches, cheese dips, and processed cheeses used in pizza and other dishes. These fats and oils are usually old, overheated and quite unhealthful.

I cannot emphasize enough that babies and children must have high-quality fats and oils every day to nourish their brains and avoid many kinds of developmental and behavioral problems.

Food sources of high quality fats:

Meats are excellent sources of quality fats and oils include hormone-free and perably grass-fed meats, especially lamb, and healthful poultry such as dark meat free-range chicken and turkey. Animal fats are quite yang and of good quality if the animals are raised in a healthful manner.

Fish. Oily fish such as sardines contain a lot of the omega-3 fatty acids. These are needed by almost everyone today. Salmon and tuna also have them, but contain too much mercury, even if they are wild-caught. For this reason, avoid eating most salmon and all tunafish. This is very important. Salmon should be eaten at most once a week and absolutely no more. Sardines are fine 3-4 cans per week, any brand.

Dairy sources. These include whole milk fat, fat in cheeses, butter, and cream. Eggs are discussed separately below. Dairy fats are excellent if they are raw, and not pasteurized or homogenized. This is important because pasteurization and homogenization damage the fat and other components of dairy products so they become much less healthful.

I somewhat per goat dairy because most cows today are hybrids and their products are not as healthful as in years past. Goats may be less hybridized, although all animals are hybrids today. Many people are sensitive to cows milk, although they may not be aware of it. Some, however, do fine on raw cow’s milk.

If one cannot find raw milk products, the next best appears to be organic dairy products. Regular commercial pasteurized commercial dairy products are not nearly as good.

Egg yolks. Eggs provide a wonderful, very yang and high-quality fat. This is especially true if the chickens are allowed to graze freely, and they are fed and housed properly. The egg yolk is one of the richest foods for everyone. Much could be written about the wonderful benefits of egg yolks, such as their high content of lecithin, vitamin A, vitamin C, and many other necessary nutrients.

Eggs should not be cooked until they are hard. The best way to prepare eggs is soft-boiling for only 3-4 minutes, so the yolk is still runny and even cool. Steaming an egg until it is soft boiled is also okay. It will be safe to eat even if the yolk is runny. Poaching or even frying the egg, making sure the yolk is still runny, is okay, too. When the yolk turns hard and the white turns rubbery, the egg is much less digestible, so it loses a lot of its nutritional benefits, although it is still a good food.

While they should be lightly cooked, completely raw eggs may not be safe to eat due to bacterial contamination. They are also more yin, which is not as helpful.

Other good ways to prepare eggs are poaching, or even soft scrambled, soft omelets and even soft and runny yolks with fried eggs if they are not overcooked, which is difficult to do consistently.

Grains and bean oils. These include corn oil, wheat germ oil, rice germ oil, peanut oil, soybean oil, and others. Soy oil, in particular, is very hybridized and genetically modified today. I would avoid all soy oil, if at all possible, and all soy products as they are less healthful.

Nut and seed oils. Nuts such as walnuts, pecans, almonds and brazil nuts contain good quality oils. However, nut and seed oils are far more yin, so they are not as highly recommended. They are okay once or twice weekly, but not every day. The animal quality oils and fats are better, though the nut and seed oils contain some excellent fatty acids in some cases.

The best vegetable oils today are olive, flaxseed and hempseed oils. The latter two are excellent sources of omega-3 oils. However, they go rancid very fast and must be rigerated. Olive, coconut and palm oils are somewhat saturated, so they stay fresh longer.

Coconut oil and palm oil are best avoided because they are much more yin in Chinese terminology. I know that some health authorities highly recommend coconut oil. However, I find that it is far too yin and slightly toxic to the liver, as well.

Canola oil is ined and is slightly toxic. It used to be called rapeseed oil and was genetically altered to remove most of a toxic substance it contains. It is okay for most people in small quantities, but some cannot tolerate it.

Primrose and borage oils are other fairly good oils. They contain a fatty acid called gamma-linolenic acid, which cam reduce inflammatory conditions such as premenstrual syndrome. However, they are not best for general usage. Avoid cottonseed oil, which is often contaminated with pesticides, even if labeled organic.

Source:

DR L Wilson. MD

0 Tasty recipes for energy

Optimal nutrition plays an essential to maximize athletic performance and physical role, because if we talk about bodybuilders or fitness enthusiasts, food becomes more important if possible, because in addition to seeking maximum physical performance, these athletes pursue change your body composition to achieve maximum muscle development in lower coefficient of fat.

Carbohydrates are nutrients that provide energy to the body and help to fill glycogen stores, promoting muscle hypertrophy.

When you revisions these recipes will have to take into account the following points:

Each recipe includes nutritional values​​.
Please note the total caloric intake.
All the ingredients are very healthy.

Rice with cod, peas and truffle
Rice with prawns and squid
Rice with red mullet

0 8 Causes of colon cancer to watch out for

8 Causes of colon cancer to watch out for - There are so many types of cancer experienced by humans in the modern era. Quite often, the cancer is also due to a family history that was once also exposed to the same type of disease. So you can be more alert, here are eight causes of colon cancer as reported Coloncancer.about.com.

1. Age

Age is a major factor that supports the occurrence of colon cancer. Does that mean that age causes colon cancer? Not directly. Only just turned 50 years of age or older, one in four people has polyps that lead to increased risk of cancer.

2. Alcohol

Research has shown that alcohol increases the risk of colorectal cancer. So should avoid alcoholic beverages or foods that contain alcohol content.

3. Diabetes

A study published in the journal Gastroenterology found that insulin dependence contribute to the development of colon cancer. In general, people with diabetes 40% more likely to develop colon cancer than people who do not have diabetes.

4. Food

Foods high in fat and cholesterol (especially from animal sources) can lead to colon cancer. Eat foods low in fiber also has been associated with an increased risk of colon cancer.

5. Environment
Research has shown that the environment can play a major role in the development of colon cancer. Where you live, whos around you, what is your job, and even when you work all can affect your risk of colon cancer.

6. Genetics

Researchers estimate that about 25% of colon cancer cases have some sort of genetic link. Examples of the most common genetic cause of colon cancer include mutations to the FAP (familial adenomatous polyposis) and HNPCC (non-polyposis colorectal cancer is hereditary).

7. Enteritis

Inflammatory bowel disease, often characterized by conditions such as ulcerative colitis and Crohns disease, which can increase the risk of developing colorectal cancer. In general, the longer a person has inflammatory bowel disease, the greater the chance of developing colorectal cancer.

8. Lack of exercise

Research has shown that a sedentary lifestyle contributes to the development of colon cancer, including lack of exercise.

Here are eight causes of colon cancer to watch out for. Remember, prevention is better than cure!

0 Roasted Delicata Squash with Thyme a Recipe with Bonus Sports Metaphors!

Today in mah Serious Eats column: Chicken with Citrus Sauce. Mmm … citrus sauce.

My friend S is traveling the world in the coming months, visiting Ghana, China, Brazil, South Africa, and Mauritius ("more-IH-shuhs"), among other stunning locales. While I’ll miss her, there are many excellent things about her trip:

• She’s expanding her horizons in ways most people only dream about. 
• She’ll finally be able to say, “I went to Mauritius, bishes!”
• I suspect that somehow, this will bring her one degree closer to Kevin Bacon.
• After her immunizations, she will be immune to everything, like cowpox and ennui.
• She’s giving me all her groceries.

This weekend, I became proud owner of a tin of smoked cheddar, a pound of pumpkin spice coffee, two packs of Laughing Cow cheese, and four eight-ounce delicata squashes. And everything was free. For a blogger obsessed with healthy, frugal food, this is akin to Luis Gonzalez’ bloop single off Mariano Rivera in Game 7 of the 2001 World Series. (In other words: freakin’ fantastic for everyone, but particularly Mets fans.)

Though nothings going to waste, I was most excited about the squash. Delicatas, besides being ever-so-slightly sweet and generally delicious, are also adorable. They possess yellow skin tinged with green stripes, making them look like tiny Green Bay Packers fans. (All they’re missing are cheese hats and Favre jerseys.) And? You can eat that skin. There’s no need to peel or scoop, which separates them from their steel-hided butternut kin. ("Steel-hided" is an awkward word, yes? Enh. Well go with it.)

For this recipe, I went with a simple roasting preparation. It’s fast and duh-inducingly easy: a quick oiling and thirty minutes in the hotbox will give you caramelized flavor beyond your semi-wildest dreams. (Assuming that your very-wildest dreams don’t involve vegetables.) If you don’t have thyme hanging around, skip it and stick to salt and pepper. No one will be the wiser.

Alas, S received the squash from her last CSA shipment, and so I have no idea how much they cost. Based on the season, I’m assuming they’re pretty inexpensive right now. Feel free to punch me in the face if I’m wrong, though.

And that’s it. Welcome to 2010, everybody. Hope it’s as wonderful as a trip to Mauritius (bishes).

~~~

If you like this recipe, you might also like:

• Roasted Brussels Sprouts with Balsamic Vinegar, Parmesan, and Pine Nuts
• Roasted Root Vegetables
• Spaghetti Squash Puttanesca

~~~

Roasted Delicata Squash with Thyme
Serves 2.
Adapted from my friend S.

2 small (hand-sized, about 8 or 9 ounces each) delicata squash, washed and dried
2 teaspoons extra virgin olive oil
1/2 teaspoon fresh thyme
Kosher salt and freshly ground pepper to taste

1) Preheat oven to 400°F. Line a cookie sheet with aluminum foil and spray with cooking spray

2) Slice stem ends off each squash. Then, slice each squash in half lengthwise. Scoop the seeds out using a teaspoon. Cut squash into 1/2-inch crescents.

3) In a medium bowl, mix squash, olive oil, thyme, salt, and pepper. Spread in a single layer on prepped cookie sheet. Roast 25-30 minutes, until browned, stirring 2 or 3 times throughout. Serve hot.

Approximate Calories, Fat, Fiber, and Price Per Serving
130 calories, 4.5 g fat, 3 g fiber, PRICE VARIES

Calculations
2 small (hand-sized, about 8 or 9 ounces each) delicata squash, washed and dried: 180 calories, 0 fat, 6 g fiber, Unknown
2 teaspoons extra virgin olive oil: 79 calories, 8.9 g fat, 0 g fiber, $0.08
1/2 teaspoon fresh thyme: negligible calories, fat, and fiber, $0.05
Kosher salt and freshly ground pepper to taste: negligible calories, fat, and fiber, $0.03
TOTAL: 259 calories, 8.9 g fat, 6 g fiber
PER SERVING (TOTAL/2): 130 calories, 4.5 g fat, 3 g fiber, PRICE VARIES

0 Walks on the beach to make people more relaxed

Walks on the beach to make people more relaxed - "Relaxing on the beach as" apparently not just a slogan. A study reveals that a trip to the beach or stay near the beach it can make people more relaxed and keep them away from the stress.

Research conducted at the University of Exeter shows some of the benefits of spending time at the beach. Scientists conducted several experiments to show whether near the coast could have an effect on ones health.

"It is not surprising that people feel relaxed at the beach," said researcher Michael White, as reported by the Daily Mail.

Researchers looked at data in the UK and found that people who live near the coast have better health. It is apparently not related to income levels, because researchers found that people who are middle to lower income actually get greater health benefits.

White also said that a walk on the beach can reduce stress and increase physical activity. Based on these results, researchers assume that they could make a form of therapy for stress based on the mood or scene on the beach.

0 The Latest Cavalcade of Risk is Up!

The New Zealand domiciled Chatswood Blog is hosting the latest Cavalcade of Risk, with what writer Russell Hutchinson describes as "an eclectic and interesting collection of thoughts and comments" on a host of business risk issues.  Since the Disease Management Care Blog is in there, it couldnt have said it better itself.

Enjoy!

0 Egg McMuffins Etc Very Bad For You

Eat a breakfast sandwich and your body will be feeling the ill effects well before lunch - now thats fast food!

High-fat diets are associated with developing atherosclerosis (narrowing of the arteries) over a lifetime. But how quickly can damage start?

Just one day of eating a fat-laden breakfast sandwich - processed cheese and meat on a bun - and "your blood vessels become unhappy," says Heart and Stroke Foundation researcher Dr. Todd Anderson, director of the Libin Cardiovascular Institute of Alberta and head of cardiac science at the University of Calgary.

Atherosclerosis can eventually lead to serious problems including heart disease, stroke or even death.

Delegates at the Canadian Cardiovascular Congress heard about a study at Dr. Andersons lab, led by student researcher Vincent Lee. The key ingredients: breakfast sandwiches and a group of healthy, non-smoking university students.

Fats can build up in your arteries over decades. One important gauge of how "happy" your arteries feel is how much blood flow can increase in your arm in response to its brief interruption - measured as VTI (velocity time integral). You can measure VTI with doppler ultrasound at rest and then after a blood pressure cuff been inflated.

"VTI tells us how much blood flow you can you get in your arm," says Dr. Anderson. The higher the better, which means the small vessels can dilate to capacity, and the blood vessel hormones are working well.

So what would happen to the university students after starting their day with a breakfast of fat champions?

The objective of this study was to assess the acute effects of just one high-fat meal on microvascular function, an indicator of overall vascular (blood vessel) health.

The students were studied twice, once on a day they had no breakfast, and once on a day when they consumed two commercially available breakfast sandwiches, total of 900 calories and 50 g of fat. Two hours after eating the sandwiches, their VTI had decreased by 15-20 per cent, reports Dr. Anderson.

From just one isolated meal, the results are temporary. But the study shows that such a high-fat offering can do more harm, and do it more quickly, than people might think.

"I wont say dont ever have a breakfast sandwich," says Dr. Anderson. But enough of a diet like that, and you can see how you can build up fat in the walls of your arteries.

Dr. Anderson is also co-chair of the group that updated the Canadian Lipid Guidelines (on managing and treating high blood cholesterol), presented at the Canadian Cardiovascular Congress.

"This study reminds us that our behaviours are the backbone of preventing heart disease," says Heart and Stroke Foundation spokesperson Dr. Beth Abramson.

"Remember that whether you eat at home or go to a restaurant, youre still in charge of what you eat. So consider all the choices, and try to cut down on saturated and trans fats, calories and sodium. Thats one of the keys to decrease your risk of heart disease and stroke."

0 Lack of time with dad teen depression caused

Lack of time with dad teen depression caused - Currently no fewer adolescents with depression. Some have more levels of depression than other teens. What causes it? A study at the University of Bristol, England found the answer.

This study found that young women who often experience depression in adolescence is triggered by a lack of time spent by him along with his father as a child.

Researchers, published in Psychological Medicine found that girls whose father lost his father at the age of 0 to five years more prone to depression during adolescence than girls who left her father when she was five to 10 years. But apparently, the same does not apply to men.

These results were found after researchers conducted a long term study on children of 14,000 mothers during the years 1991-1992. Total, researchers looked at 5,631 children, as reported by the Huffington Post.

"This study shows the importance of the fathers role in the mental development of the child and its influence when the children get older," said Iryna Culpin, head of research.

0 The ACA SCOTUS Legal Lexicon

As it navigated the miasma of the Supreme Court hearings on the constitutionality of the Affordable  Care Act (ACA), the Disease Management Care Blog struggled with a host of unfamiliar acronyms, catch phrases, nostrums, euphemisms and tweetisms. Since the DMCB cannot let any novel verbiage go unexamined, it is pleased to offer readers this ACA legal lexicon. The DMCB plans on using each of these terms once a day in the coming days so that its colleagues and enemies alike recognize its health orm chops.

Now you can too:

"Boatload" - a description by one Justice of the amount of cash available to the states, assuming that they go along with the Washingtons expansion of Medicaid eligibility. It seems a "bloodbath" is what the states fear if coming shortfalls prompt future administrations to cut budgets while simultaneously insisting that the eligibility rules remain.  Also see "unfunded mandate."

"Cruel and unusual" - the specter of the Supreme Court Justics and clerks having to do what most of Congress never did: read all of the ACA. This was brought up during arguments over "severability" and how to invalidate various provisions. See "crimes against humanity" caused by having to read all the regulations that are currently being promulgated under the ACA.

"SCOTUS" - stands for the Supreme Court of the United States.  Two other US examples include "POTUS" (President of the United States) and "DMCBSOTUS" (Disease Management Care Blog Spouse of the United States).

"Train wreck" - a television reporters initial assessment of the Administrations efforts to defend the the ACA before SCOTUS.  While one U.S. Senator thought the term was extreme, the DMCB says Mr. Reid should be of good cheer: it could have been worse.

"Bipartisan" - a remarkable rebranding of the ACA by a Presidential spokesperson after the term "train wreck" (see above) was widely quoted in the mainstream media.

"Burial insurance" - a foil used by one Justice to neutralize the debate over whether the government can compel citizens to buy broccoli. Everyone will use health care and everyone will also die, so is it both "necessary and proper" for the Feds to mandate burial insurance?

"Salvage job or a wrecking operation" - the two broad alternatives for SCOTUS as they grappled with the ACA. For another example of "salvage job," see "bipartisan" above; for an example of the latter, see Fox News.

Happy Friday!

Image from Wikipedia

0 4 The food is good for oral health

4 The food is good for oral health - Chewing can produce more saliva, which is good for dental health. Saliva can eliminate the sour taste so that your teeth will not be easily perforated. Saliva also contains calcium and phosphate which increases defense enamel.

Besides saliva, there is some good food consumed to protect dental health. What is it? Here it is, as reported by Best Health.

1. Chewing sugarless

Eating sweets, especially chewing gum can increase saliva production which is good for hygiene and dental health. Saliva produced while chewing gum will control the pH in the mouth and keep the teeth are not easily perforated. But make sure you eat chewing gum that contains no sugar so as not to harm the teeth.

2. Cheese

Cheese is good for teeth and mouth because it contains a high pH. high pH which is owned by the cheese can neutralize the acidic pH can make a quick dental cavities. If you eat foods that are sweet, and no cheese around you, you should close the food by eating cheese.

3. Cranberry

During this cranberry fruit known as a potent prevent bladder infections. Though the fruit is also good for oral health. Substances suspected role in cranberries can cope with a hole in the tooth and mouth disease.

4. Healthy snacks

Healthy snacks will not ruin your teeth, it can strengthen teeth and make healthy mouth. Some healthy snacks can you eat is fresh fruit, raw vegetables, yogurt, pumpkin seeds, beans, and boiled eggs. According to a Canadian dentist Dr. Alastair Nicoll, these foods contain sugar that is not easily broken down into acids, so it is good for the teeth.

Those are some foods that should be consumed to maintain a healthy mouth and teeth. Also, make sure you also take care of and maintain oral hygiene so as not susceptible to the disease. Good luck!

0 How Much Protein Should A Person With Diabetes Eat

The American Diabetes Association (ADA) recently published their new Position Statement on nutrition therapy for people with diabetes:

Nutrition Therapy Recommendations for the Management of Adults With Diabetes, Diabetes Care, Published online ahead of print, 9 October 2013.

This post focuses on protein. (A previous post focused on carbohydrate. That post summarized the grading system they used to rate their evidence.)

The panel did not designate a particular amount of protein to consume, either in grams or percentage of calories, other than noting that people with diabetes eat about 45% of their calories from carbohydrate, 36-40% from fat, and 16-18% from protein:

Evidence suggests that there is not an ideal percentage of calories from carbohydrate, protein, and fat for all people with diabetes. Grade B

Macronutrient distribution should be based on individualized assessment of current eating patterns, perences, and metabolic goals. Grade E

Diabetes is the most common cause of kidney failure in the US. Even when a persons diabetes is controlled, they can still develop chronic kidney disease.

One job of the kidney is the removal of excess nitrogen or nitrogenous waste. Protein is the primary source of nitrogen in our diet. (The other macronutrients - fat, carbohydrate, and fiber - do not, by themselves, contain nitrogen. However, natural foods usually contain a combination of macronutrients.)

About protein consumption, the National Institutes of Health, NIDDK, say:

"In people with diabetes, excessive consumption of protein may be harmful. Experts recommend that people with kidney disease of diabetes consume the recommended dietary allowance for protein, but avoid high-protein diets. For people with greatly reduced kidney function, a diet containing reduced amounts of protein may help delay the onset of kidney failure."

The ADA panel said:

For people with diabetes and no evidence of diabetic kidney disease, evidence is inconclusive to recommend an ideal amount of protein intake for optimizing glycemic control or improving one or more [cardiovascular disease] risk measures; theore, goals should be individualized. Grade C

For people with diabetes and diabetic kidney disease (either micro- or macroalbuminuria), reducing the amount of dietary protein below usual intake is not recommended because it does not alter glycemic measures, cardiovascular risk measures, or the course of GFR* decline. Grade A

There appears to be some disagreement in these recommendations. Do people with diabetes and kidney disease reduce their protein intake or not? The best course of action may be to have kidney function checked regularly and individualize protein intake based on those measurements.

The term "protein" conjures meat and other animal-based foods. However, plant-based foods also provide protein. Here is what the ADA panel said about soy:

"For individuals with diabetic kidney disease and microalbuminuria, changing the source of protein to be more soy-based may improve [cardiovascular disease] risk factors but does not appear to alter proteinuria."

They cited the following 2 studies as a basis for that statement, both of which found that intake of soy protein improved serum cholesterol levels and markers of kidney function, including proteinuria, "and may be beneficial for type 2 diabetic patients with nephropathy [kidney disease]":

Isolated Soy Protein Consumption Reduces Urinary Albumin Excretion and Improves the Serum Lipid Profile in Men with Type 2 Diabetes Mellitus and Nephropathy, Journal of Nutrition, August 2004

Soy Protein Intake, Cardiorenal Indices, and C-Reactive Protein in Type 2 Diabetes With Nephropathy, A longitudinal randomized clinical trial, Diabetes Care, April 2008

Lastly, the following recommendation by the ADA stands out:

In individuals with type 2 diabetes, ingested protein appears to increase insulin response without increasing plasma glucose concentrations. Theore, carbohydrate sources high in protein should not be used to treat or prevent hypoglycemia. Grade B

* GFR is Glomerular Filtration Rate, a measure of kidney function. Higher numbers are better. A normal, healthy kidney has a GFR above 90 (the unit is mL/min/1.73m2) with no protein, such as albumin, found in urine.
________

0 How to Lower Risk of Heart Disease by 85

(Article first published as Top Tips to Lower Risk of Heart Disease by 85% on Technorati.)

Nearly 1,000,000 Americans will succumb to heart disease this year, with millions more living a reduced quality of life in fear of death from a heart attack. Heart disease is largely a lifestyle condition that is the result of years and decades of poor diet and lifestyle habits that deteriorate the delicate vascular system. The end result is a decline in physical function as atherosclerosis weakens the ability of the heart to pump efficiently.

Study Identifies Top Strategies to Prevent Heart Disease

Researchers from Scotland identified five critical lifestyle factors that contribute to the development and progression of heart disease. The result of their study was published in the journal Archives of Internal Medicine and shows that those individuals with just one poor lifestyle habit were 85% more likely to die from a heart attack over a 20 year follow up period. Those with 4 poor habits were 349% more likely to die during the same period. The study authors identified the following modifiable factors as being most important to prevent heart disease.

1. Avoid Tobacco and Smoking: Smoking is widely considered to be the most important lifestyle event to prevent heart disease (as well as many other chronic illnesses). Smoke from cigarettes, cigars and pipes contains more than 300 chemicals that are known to promote arterial hardening that leads to high blood pressure and dramatically increased risk of heart attack.

2. Increase Physical Activity and Exercise: Researchers recommend at least 30 minutes of exercise each day of the week. This does not have to be heart-pounding aerobic conditioning, but should be enough to raise the heart rate slightly. Exercise sessions can be broken into 10 minute cycles, 3 times a day to accommodate busy schedules.

3. Achieve Your Ideal Body Weight: Carrying extra weight, especially around the abdomen is a significant risk factor for heart disease and diabetes. Studies demonstrate that losing as little as 5 to 10% of your body weight can lower blood pressure, protect your arteries and lower blood sugar.

4. Eat a Well Balanced, Reduced Calorie Diet: Next to smoking, healthy diet is the next most important factor that will impact your risk for heart disease. Eliminate all sugar, ined carbohydrates and processed convenience foods. Fresh vegetables and greens should make up the core of your meal. Compliment with small quantities of lean meats, nuts, seeds and monounsaturated fat sources.

5. Drink Alcohol in Moderation: Avoid alcohol, or severely limit the number of daily drinks. Men should have no more than 1 or 2 drinks per day, while women should limit their intake to one. While some research has shown a small protective effect for alcohol consumption, if you don’t drink, don’t start.

Information from this study underscores the importance of making modifications for the prevention of heart disease. Extensive research provides undeniable proof that heart disease can be prevented, treated and reversed by making small changes to diet and lifestyle. Following all five of the suggestions outlined in this report will lower the risk of developing heart disease three-fold and dramatically improve your quality of life.

0 Encourage Healthy Weight in Your Children

The Baylor College of Medicine has published a brochure to help families deal with issues of overweight in its younger members.

It discusses the causes of overweight in children and offers solutions that involve the whole family.

Its short, easy to read, and full of great tips, including:

• Plan parties and vacations around movement and play.
  
• When taking part in activities, emphasize fun, not skill.
  
• Don’t draw attention to healthy foods you’ve purchased.
  
• In restaurants or cafeterias - Choose smaller sizes, share side orders, set aside half of a restaurant dinner for lunch the next day.
  
• Don’t overly restrict sweets or treats—try “everyday” and “sometimes” foods.

And its available free online:

English version (pdf):
Your Childs Weight
Help Your Child with Successful Weight Management

Spanish version (pdf):
El Peso de Su Hijo
Ayude a su hijo a manejar su peso con exito

________
Photo compliments of the Cincinnati Childrens Hospitals Young and Healthy magazine. It appears in the magazines "Ask Dr. Manfroy" column. Dr. Manfroys response to My overweight child seems to be losing interest in school and activities. Can you help me understand what’s going on? offers additional insight into the sensitive issue of overweight in children.

0 5 Essential Steps to Weight Loss Success

(First published as Weight Loss Success: Five Essential Steps on Technorati.)

Millions of Americans are looking for a weight loss plan which is easy to follow and will deliver results. The problem with most traditional weight loss diets is that they eliminate certain important food groups or require drastic lifestyle changes which can’t be maintained long term. The only weight loss plan which can work allows for flexibility in food choices and is structured for a slow transition to a new dietary lifestyle.

Healthy weight loss occurs when calories consumed exceeds the energy burned through basic body metabolism and physical activity. The important thing to understand is that the type of food we eat and more importantly, when we eat that food has a profound effect on whether the body stores fat for future needs or burns fat for energy. For those who have tried the typical diet programs and failed, the following 5 steps will provide the necessary guidelines to achieve permanent weight loss.

Step 1: Stop Eating After 7 PM

Our body abides by a very intricate set of circadian rhythms, allowing time to carry out many necessary metabolic functions. One of those functions is fat burning and storage, which ideally occurs at night when you are asleep. When you stop eating 3 to 4 hours before going to bed, initial digestion of food in the stomach is allowed to complete and the body must turn to burning fat for its energy needs.

Try to fast for at least 12 hours each day, as the body will dip further into fat reserves for a longer period of time, and will also carry out other essential cellular maintenance functions which will slow down when food is being digested. This is not recommended for diabetics who may require small meals throughout the day.

Step 2: Eat 3 Meals: No Snacking

It’s important to eat a breakfast, lunch and dinner meal each day. The critical point is to allow sufficient time between meals with no snacking. The body closely regulates blood sugar and insulin, and eating between meals sends this delicate mechanism awry resulting in excess fat storage. The body needs three evenly spaced, moderately sized meals to fuel our energy needs, and also needs several hours after eating to process the food and return blood sugar and insulin to pre-meal levels. This will encourage fat to be used for fuel instead of being stored.

Step 3: Moderate Meal Size

Eat slowly and closely monitor the amount of calories at each meal. The body is very sensitive to caloric intake, and excessive eating at any given meal causes an overload of sugar and fat to flood the bloodstream with detrimental health implications. Women should target 400 to 600 calories each meal, and men should be in the 500 to 600 calorie range. 

Spread the meal out over at least 20 minutes to allow your body to send the full signal indicating you’re satisfied with the portion consumed. Once the body becomes conditioned to a smaller meal size, overeating will feel unpleasant and natural weight loss will be the result.

Step 4: Include Protein with Breakfast

Proteins are very complex structures which require 30% more energy and up to 12 hours for complete breakdown by the body. Eating a solid protein source with breakfast starts the energy burn cycle which continues for most of the day, as it ramps up the natural fat release mechanism in the body. It’s important to avoid quick burning carbohydrate sources such as pancakes, breads and donuts especially early in the day, as they negate the positive metabolic effects of protein digestion by disturbing insulin response.

Step 5: Reduce High Calorie Carbohydrates

Refined and processed carbohydrates cause an immediate release of sugar into the blood as they begin to break down in the mouth. This starts a vicious cycle causing insulin resistance and ultimately conversion of sugar into stored fat. Carbohydrates from vegetable sources have the opposite effect as they are bound to fiber and break down very slowly. We have evolved to eat a varied diet including lots of vegetables, lean protein sources and healthy fats. The excessive amounts of breads, pastas and sweets consumed by most people causes a sugar overload which leads directly to excess fat storage.

Permanent weight loss is an attainable goal, even for those who have tried and failed repeatedly. It’s important to be mindful of the type of foods eaten and choose wisely from all food groups. A key weight loss strategy is in the proper timing of meals with fasting, as well as intelligent macronutrient combinations. By following this 5 step plan, your healthy weight loss goal is well within reach.

0 Vitamin K Protects Against Arterial Calcification Cancer and Premature Aging

Few people realize the essential role that Vitamin K plays to prevent and reverse coronary artery calcification. This powerful nutrient has been shown to be the missing link in the development of a natural solution to keep calcium from depositing as deadly plaque in arterial walls.

Further evidence exists to confirm the role of Vitamin K in promoting programmed cell death in cancer cells that have multiplied out of control. Most people ingest insufficient quantities of this critical vitamin from their diet to receive any therapeutic benefit. Fortunately Vitamin K intake can be corrected by adding leafy green vegetables to your diet and supplementing as necessary.

Calcium Transforms to Arterial Plaque

Calcium is an essential mineral that is used to fuel hundreds of biochemical processes in our body and it is critical to rebuild our bones and teeth. The problem with calcium arises when the mineral remains in our blood and isn’t properly laid down to form new bone. As a consequence of poor diet and increasing blood pressure, micro cracks develop on the inner lining of our coronary arteries. In an attempt to repair the damage, oxidized LDL cholesterol attracts circulating calcium and other debris that becomes the deadly substance called plaque.

Vitamin K Controls Calcium, Reverses Coronary Plaque

Research has shown that Vitamin K escorts calcium out of the blood so it can be used to build bone and teeth. When insufficient Vitamin K is found to be circulating in the blood, calcium is picked up by soft tissue throughout the body. This is especially evident in the delicate endothelial lining of the arteries surrounding the heart. Tissue calcifies and normal function declines as cells begin to age at an accelerated rate. This eventually results in atherosclerosis and increased risk of a heart attack.

The result of a study published in the journal Atherosclerosis demonstrates that biologically active Vitamin K2 (menaquinone) can reverse the buildup of deadly plaque. The study concludes that K2 `is associated with reduced coronary calcification. Adequate menaquinone intakes could theore be important to prevent cardiovascular disease.` The K2 form of the vitamin is found in fermented soy products such as natto. Many people will need to supplement to achieve optimal levels of the vitamin.

Vitamin K Destroys Cancer Cells

Researchers are actively reviewing evidence that suggests that Vitamin K2 can be a powerful ally in preventing and even treating certain cancer cell lines. K2 has been shown to cause leukemia cells to self destruct in a process known as apoptosis. This is a natural cellular function that cancer cells can disable so they can grow unimpeded. Additional studies have shown similar inhibitory effects against myeloma and lymphoma cancer lines.

Vitamin K has also proven effective in lowering the risk from liver cancer. In a study published in the Journal of the American Medical Association, individuals at high risk for viral induced liver cancer were supplemented with Vitamin K2 and compared with a group that did not receive the nutrient. Less than 10% of the people receiving K2 developed liver cancer. 47% of those in the control group developed the devastating disease.

Vitamin K deficiency is rampant due to poor diet and insufficient knowledge about its many health benefits. Similar to Vitamin D, humans have evolved to utilize Vitamin K to prevent atherosclerosis and certain types of cancer. Research is beginning to uncover many essential benefits associated with this critical nutrient that we can use to control disease and slow the process of aging.

0 What Is Heart Disease

Bring up heart disease, and most people think of a heart attack. But there are many conditions that can undermine the hearts ability to do its job. These include coronary artery disease, cardiomyopathy, arrhythmia, and heart failure. Keep reading to find out what these disorders do to the body and how to recognize the warning signs.

What Is a Heart Attack?

Every year, more than 1 million Americans have a heart attack – a sudden interruption in the hearts blood supply. This happens when there is a blockage in the coronary arteries, the vessels that carry blood to the heart muscle. When blood flow is blocked, heart muscle can be damaged very quickly and die. Prompt emergency treatments have reduced the number of deaths from heart attacks in recent years.

Heart Attack Symptoms


A heart attack is an emergency even when symptoms are mild. Warning signs include:

    * Pain or pressure in the chest.
    * Discomfort spreading to the back, jaw, throat, or arm.
    * Nausea, indigestion, or heartburn.
    * Weakness, anxiety, or shortness of breath.
    * Rapid or irregular heartbeats.

Heart Attack Symptoms in Women

Women dont always feel chest pain with a heart attack. Women are more likely than men to have heartburn, loss of appetite, tiredness or weakness, coughing, and heart flutters. These symptoms should not be ignored. The longer you postpone treatment, the more damage the heart may sustain.

Signs of Coronary Artery Disease

A precursor to a heart attack, coronary artery disease or CAD occurs when  sticky plaque builds up inside the coronary arteries. This narrows the arteries, making it more difficult for blood to flow through. Many people dont know they have CAD until a heart attack strikes. But there are warning signs, such as recurring chest pain caused by the restricted blood flow. This pain is known as angina.

Inside a Heart Attack

The plaque deposited in your arteries is hard on the outside and soft and mushy on the inside. Sometimes the hard outer shell cracks. When this happens, a blood clot forms around the plaque. If the clot completely blocks the artery, it cuts off the blood supply to a portion of the heart. Without immediate treatment, that part of the heart muscle could be damaged or destroyed.

Dont Wait to Be Sure

The best time to treat a heart attack is as soon as symptoms begin. Waiting to be sure can result in permanent heart damage or even death. If you think you may be having a heart attack, call 911. And dont try driving yourself to the hospital. When you call 911, the EMS staff can start emergency care as soon as they reach you.

Sudden Cardiac Death

Sudden cardiac death (SCD) accounts for half of all heart disease deaths in the U.S., but its not the same as a heart attack. SCD occurs when the hearts electrical system goes haywire, causing it to beat irregularly and dangerously fast. The hearts pumping chambers may quiver instead of pumping blood out to the body. Without CPR and restoration of a regular heart rhythm, death can occur in minutes.

Arrhythmia: Erratic Heart Beat

Regular electrical impulses cause your heart to beat. But sometimes those impulses become erratic. The heart may race, slow down, or quiver. Arrhythmias are often harmless variations in rhythm that pass quickly. But some types make your heart less effective at pumping blood, and that can take a serious toll on the body. Let your doctor know if youve noticed your heart beating abnormally.

Cardiomyopathy

Cardiomyopathy is a disease involving changes in the heart muscle. These changes may interfere with the heart’s ability to pump effectively, which can lead to a chronic condition called heart failure. Cardiomyopathy is sometimes associated with other chronic conditions, such as high blood pressure or heart valve disease.

Heart Failure

Heart failure doesnt mean your heart stops working. It means the heart cant pump enough blood to meet the bodys needs. Over time, the heart gets bigger to hold more blood, it pumps faster to increase the amount of blood moving out of it, and the blood vessels narrow. The  heart muscle may also weaken, reducing the blood supply even more. Most cases of heart failure are the result of coronary artery disease and heart attacks.

Congenital Heart Defect

A congenital heart defect is one thats present at birth. The problem could be a leaky heart valve, malformations in the walls that separate the heart chambers, or other heart problems. Some defects are not found until a person becomes an adult. Some need no treatment. Others require medicine or surgery. People with congenital heart defects may have a higher risk of developing complications such as arrhythmias, heart failure, and heart valve

Testing: Holter Monitor

A Holter monitor is a portable heart rhythm recorder. If your doctor suspects a heart rhythm problem, she may ask you to wear one for 1 or 2 days. It  records the hearts continuous electrical activity day and night, compared with an EKG, which is a snapshot in time. The doctor will probably also ask you to keep a log of your activities and to note any symptoms and when they occur.

Testing: Cardiac CT

Cardiac computerized tomography (known as cardiac CT) takes detailed images of the heart and its blood vessels. A computer stacks the images to create a 3-D picture of heart. A cardiac CT can be used to look for plaque or calcium buildup in the coronary arteries, heart valve problems, and other types of heart disease.

Smoking and Your Heart

If you smoke, your risk of heart disease is 2 to 4 times greater than a nonsmokers. And if you smoke around loved ones, youre increasing their risk with secondhand smoke. Each year in the U.S., more than 135,000 people die from smoking-related heart disease. But its never too late to quit. Within 24 hours of quitting, your heart attack risk begins to fall.

Heart Disease Prevention

The key to preventing heart disease is a healthy lifestyle. This includes a nutritious diet, at least 30 minutes of exercise most days of the week, not smoking, and controlling high blood pressure, cholesterol, and diabetes. If you drink alcohol, do so in moderation – no more than one drink a day for women, two drinks a day for men. Ask your friends and family for help in making these changes. Theyll benefit, too.

Diet and Your Heart

What you eat makes a difference. Be sure you get plenty of whole grains, vegetables, legumes, and fruits to help keep your heart healthy.  Plant oils, walnuts, other nuts, and seeds can also help improve cholesterol levels. And dont forget to eat fish at least a couple of times each week for a good source of heart-healthy protein.