Health through Lifestyle

2008-07-11T12:26:00.004+08:00

New Website and forums

Hi folks, I have a registered a domain name and decide to open up a website on new age living. The forums is now ready and do hope that you will show your support for this forums by registering and partcipating in the forums. The website will be up in couple of months time.

The url of the forums is www.naurbanlife.com/forums

2008-07-06T23:29:00.002+08:00

The importance of Calcium

High calcium foods are important for strong bones & teeth. Children and teenagers who are growing, pregnant women and women who have reached menopause need to have extra calcium. Food consumption studies indicate that Singaporeans, particularly women, are not consuming enough calcium in their daily diet. Foods like milk products, fish with bones, dried beans and some leafy green vegetables are good sources of calcium

How much calcium do you need daily?

Children: 500 - 700 mg
Adults: 500 mg
Pregnant women: 1200 mg
Lactating women: 1200 mg
Menopausal women: 1200 mg

Here are some ways to get more calcium into your diet:

»Drink a glass of low fat milk daily. One cup provides you with 300 mg of calcium.
»If you do not like milk, try yoghurt, low fat cheese or a malt beverage.
»Two tablespoons of ikan bilis or 2 sardines gives you about 200 mg of calcium.
»You can also get calcium from beancurd, soya beans, and lentils. Include these as part of your diet each day.
»Vegetables like spinach, kai lan and broccoli tops contain 20 - 150 mg per cup.

Extracted: Nutrition.com.sg

2008-07-06T23:19:00.002+08:00

The Nutritional Benefits of Fish

What are the nutritional benefits of fish?

Fish typically contains good amounts of protein and fats.

Oily fish such as mackerel and sardines contain Omega 3 fatty acids which are particularly beneficial and may have a role in preventing heart and artery diseases.

These oils also help prevent arthritis and help older people to maintain flexible joints and healthy muscles.

Fish also helps the memory and keeps our immune systems and eyesight in peak condition as it is a good source of vitamins A and D.

2008-07-03T23:38:00.001+08:00

Breakfast Tortillas Recipe That Serves 10

This breakfast Tortillas recipe, brought to you by Southern Living is quick and easy. It is prepared in 5 minutes, the baking time is 10 minutes and cooking is 13 minutes. You can wrap these Tortillas individually in parchment paper or foil for a portable breakfast.

Ingredients
10 (6-inch) fajita-size flour tortillas
1/2 (16-oz.) package ground pork sausage
6 large eggs
Vegetable cooking spray
1/2 cup shredded colby-Jack cheese blend
Salsa (optional)
Sour cream (optional)

Preparation of breakfast Tortillas recipe

1. Wrap tortillas loosely with aluminum foil, and place in a 250° oven for 10 minutes.

2. Meanwhile, cook sausage in a large skillet over medium-high heat, stirring often, 8 minutes or until sausage crumbles and is no longer pink; drain, remove sausage from skillet, and pat dry with paper towels. Wipe skillet clean. Reduce heat to medium.

3. Whisk together eggs and 2 Tbsp. water. Coat same skillet with cooking spray; add egg mixture, and cook, without stirring, 2 to 3 minutes or until eggs begin to set on bottom. Gently draw cooked edges away from sides of pan to form large pieces. Cook, stirring occasionally, 2 minutes or until eggs are thickened but still moist. (Do not overstir.)

4. Spoon sausage and eggs evenly onto tortillas, and sprinkle with cheese; roll up tortillas. Serve with salsa and sour cream, if desired.

Note: To lighten, substitute 1 1/2 cups egg substitute for eggs and reduced-fat pork sausage for sausage.

2008-07-03T20:48:00.003+08:00

Aromatherapy for Health

Aromatherapy is basically “treatment using scents". It is a holistic treatment of working with pleasant smelling botanical oils called essential oils. The essential oils are used in a variety of ways; they are added to the bath or massaged into the skin, inhaled directly or diffused to scent an entire room.

The essential oils are aromatic essences extracted from plants, flowers, trees, fruits, bark, grasses and seeds There are about 150 essential oils.

Basic Essential Oils

Lavender-overall first aid oil; antiviral and antibacterial, boosts immunity, antidepressant, anti-inflammatory, antispasmodic.

Chamomile-anti-inflammatory, antiallergenic, digestive, relaxant, antidepressant.

Marjoram-antispasmodic, anti-inflammatory, antiseptic.

Rosemary-stimulating to circulation, relieves pain, decongestant, improves circulation.

Tea tree-antifungal, anti-yeast, antibacterial.

Cypress-astringent, stimulating to circulation, antiseptic, astringent.

Peppermint-digestive, clears sinuses, antiseptic, decongestant, stimulant.

Eucalyptus-decongestant, antiviral, antibacterial, stimulant.

Bergamot-antidepressant, ant parasitic, anti-inflammatory.

Geranium-balancing to mind and body, anti-fungal, anti-inflammatory.

Allspice -Calming, mood uplifting, improves digestion.

Anise -Breathing, digestion, calming.

Basil- muscular pain, colds, depression, fatigue.

Bergamot- disinfectant, depression, calming, mental clarity.

Atlas Cedar -anti-stress, anxiety, clear sinus, mental clarity, meditative aid.

Cinnamon- improves digestion, disinfectant, mood uplifting, anti-stress.

Clary Sage -pms discomfort, muscular pain, anti-stress, mood uplifting, aphrodisiac.

Cypress- female hormonal, mood uplifting, skin care.

Frankincense- skin care, pms, anti-stress.

Jasmine- mood uplifting, aphrodisiac, muscular pain, anti-stress.

Juniper- skin care, pms, anti-stress, calming, muscular pain.

Myrrh- skin care, calming, mood uplifting.

Patchouly- skin care, anti-stress, mood uplifting, aphrodisiac.

Sandalwood -skin care, anti-stress, pms, depression, meditative aid.
Ylang Ylang- sleep aid, mood uplifting, anti-stress, pms, aphrodisiac.

Treatments & Cures

Dementia

Aromatherapy can be used to promote relaxation, lower anxiety for people suffering from dementia. It has been used successfully to help reduce the effects of aggression (Snyder 1995), and disturbed behavior in individuals with severe dementia (Brooker et al. 1997).

Antifungal action

Tea tree has been proven to be effective in the treatment of acne, athletes foot, and nail infections

Aches & Pain

To overcome the discomforts of muscle aches and pains caused by cramps or cramping you have quiet a variety of aromatic essential oils you can use. Eucalyptus is one of the best natural remedies available Lavender is a wonderful natural healer is able to do so many things. It is especially useful not only for pain relief but for relief of headaches as well. Ginger is another essential oil that works wonder for aches and pains.

Bowel Problems

The bowels can become irritated or infected by various foods. Ginger, peppermint, fennel, coriander and dill help counter gas. Peppermint is specific for irritable-bowel syndrome. For constipation, use rosemary or black pepper. For diarrhea use cypress, cinnamon and myrrh. Garlic is one of the best ways to eliminate worms for the whole family. Rosemary, thyme, tea tree and chamomile kill many types of worms; chamomile also decreases the resulting intestinal inflammation.

Immunity Boosting

Increase the body's resistance to disease by improving its ability to fight infection. Many plants have immune-modulating properties. Lavender, lemon, bergamot, thyme, chamomile, pine, sandalwood, myrrh and vetiver stimulate production of infection-fighting white corpuscles.

Stress

Oils can stimulate or relax the nervous system. For stress in general, try bergamot, chamomile, lavender, melissa, clary sage, neroli, rose or jasmine. Headaches due to nervous tension are also helped by these oils.

Insomnia

For insomnia due to mental agitation or overwork, clary sage, marjoram, ylang-ylang and neroli can help you unwind.

PMS and Menstrual Cramps

PMS (premenstrual syndrome) and menstrual cramps can be responsible for headaches, bowel changes, nausea, breast tenderness, joint pain and water retention, and contribute to moodiness, irritability and alcohol cravings-all common PMS symptoms. Ginger, cinnamon, cloves, thyme and garlic lower these symptoms and can be eaten in foods. Relieve menstrual cramps with essential oils of chamomile, lavender, marjoram and melissa. For depression associated with PMS, nothing is better than clary sage, but you may also try neroli, jasmine and ylang-ylang. If you experience water retention, use grapefruit, carrot seed and juniper.

ENT & Respiratory

Afflictions of the respiratory system include irritation and infection of the ears, nose and throat. Respiratory problems also may involve congestion, which can be decreased by inhaling rosemary (especially the verbenone type), hyssop (use var. decumbens only), tea tree, eucalyptus, lavender or peppermint. Cypress helps dry up a persistent runny nose, and peppermint, tea tree and eucalyptus reduce sinus infection. Anise and cypress help reduce coughing.

Asthma

Between attacks try a chest rub of German chamomile, frankincense or lavender. During an asthma attack, give a bath or treat the feet with these oils.

2008-07-02T16:19:00.003+08:00

Low Fat Food Not No Fat Food Part - Low Fat Fish Recipe

This low fat fish recipe is delicious, can be made easily and contains only 3.61 grams of fat. Try it out today.

Mild Fish Curry

Ingredients:

2 cups of Fish or Vegetable stock
1 tspn of Chili Powder
2 Potatoes
1 1/3 Tblspns Corn Flour
3 cups of Water
1 cup of Frozen Peas
1 cup of Jasmine and Basmati Rice
2 tspns Korma Curry Paste (mild)
9 Tblspns Non Fat Plain Yogurt
1 1/8 lb or 500 g Raw Perch

Method:

1. If you are using stock cubes to cook this low fat fish recipe, combine the stock cube with water in a cup. Add in the curry paste, corn flour and chili powder. Mix thoroughly and leave for 10 minutes to sit and combine.

2. Peel and wash potato and cut into bit sized portions. Rinse the rice and cook in a rice cooker or if using a saucepan, add 2 cups of water for every cup of rice. Cook until the rice has absorbed the water, stir thoroughly. Wait until the water has boiled off. Take off the burner.

3. Add the fish whole or in pieces to a frying pan, add the stock mixture and potato and water. Cook with the lid on for 10 minutes or until the fish meat has turned white.

4. Take the lid off and cook until potato is soft. Add in the yogurt and peas and cook for a couple of minutes. Take off the burner.

5. Serve the rice and fish curry together.

Serves 4.

This low fat fish recipe contains:

257.37 calories.
28.26 calories come from fat.
3.61 g fat
1.03 g saturated fat
115.77 mg cholesterol
372.99 mg sodium
1079.80 mg potassium
24.35g carbohydrates
2.14 g sugar
2.97 g fiber
32.37 g protein

Note: These values are only averages.

Diet Tips:

This low fat fish recipe has a medium to high amount of cholesterol in it depending on the type of fish you use. It represents just over a 1/3 of your daily intake of cholesterol.

To lower the cholesterol levels of this recipe substitute the fish for lean chicken breast. This recipe has about 3.61 g of fat in it which represents about 6% of your daily intake of fat.

Picture: Top

2008-07-02T16:06:00.004+08:00

Healthier food recipes - Shrimps with vegetables

Healthier cooking methods for shrimps with vegetables.

2008-07-02T08:52:00.010+08:00

What is a Hot Stone Massage?

Hot stone massage is a variation on classic massage therapy. Heated smooth, flat stones are placed on key points on the body. The massage therapist also holds the stones and use them to massage certain areas of the body.

How does Hot Stone Massage Works

The hot stones are usually made of basalt, a type of rock that is rich in iron, so they retain heat. River rocks are normally used because they are so smooth - they have been smoothed over time by the river's current.

The stones are immersed in water and heated in an electric heating device until they are within a certain temperature range. The stones may be placed at specific points on the back, in the palms of the hand, or between the toes.

The heat warms and relaxes the muscles, which allows the therapist to apply deeper pressure, if desired.

The warmth of the hot stones improves circulation and calms the nervous system.

Some massage therapists place stones on points that are thought to be energy centers of the body to rebalance the body and mind.

Why Do People Get Hot Stone Massage?

Many people find the warmth of the hot stones to be comforting and get it for relaxation.

Hot stone massage is suited to people who tend to feel chilly or who have cold feet. It's also suited for people who have muscle tension but prefer a lighter massage. The heat relaxes muscles, allowing the therapist to work the muscles without using deep pressure.

People also get hot stone massage for a variety of health conditions:

Back pain and aches
Poor circulation
Osteoarthritis and arthritis pain
Stress, anxiety and tension
Insomnia
Depression

How do the Hot Stone feel?

The hot stones are never rough. They are always flat and smooth. The hot stones used on the back are about the size of a large egg, only flat.

The stones are heated in an electrical heating unit that either provides a temperature reading or has an adjustable thermostat control.

The massage therapist always holds the stones first before touching them to your body, which ensures that the temperature will not be too hot. Everyone, however, has their own comfort range. Be sure to speak up if the stones are too hot for you.

Cool marble stones are occasionally used during a treatment, particularly if there is inflammation.

What can i expect during my Hot Stone Massage?

The massage therapist often begins by applying oil to the body, which allows the hot stones to glide smoothly along the muscles. You are lying face down, and the massage therapist often then uses the hot stones to massage the back.

After the hot stones have relaxed the muscles, the massage therapist may put down the stones and use his or her hands to directly massage the skin.

The hot stones may then be placed back on to the body and left for a short period of time.

You are then asked to turn over onto your back. The massage therapist may place small hot stones between your toes or in the palm of your hand and repeats the sequence.

Precaution

Massage is not recommended for certain people:

People with infectious skin disease, rash, or open wounds
Immediately after surgery
Immediately after chemotherapy or radiation, unless recommended by your doctor
People prone to blood clots. There is a risk of blood clots being dislodged. If you have heart disease, check with your doctor before having a massage
Pregnant women should check with their doctor first if they are considering getting a massage.
Massage should not be done directly over bruises, inflamed skin, unhealed wounds, tumors, abdominal hernia, or areas of recent fractures.

Picture: Top Middle
Learn how to massage like professional!

2008-07-02T08:39:00.006+08:00

Top 10 Benefits Of Hot Stone Massage
by: Chris Turley

Have you ever been so tired that you felt like your head was going to burst? Almost all people experience this at some point in their lives. Although there’s nothing wrong with it happening once or twice but for you to constantly to get tired beyond what your mind and body can handle is not good for your health and well-being.

Hot stone massage which is one of the best ways to take a break is seen by a lot of people not as a luxury but as a necessity to maintain a healthy lifestyle. If you are not sure why, here are the top 10 benefits of hot stone massage:

1. A good way to manage stress. Studies show that stress is the number one root of a lot of diseases and disorders. Whether it’s stress from work, home or daily activities, the result is the same: too much stress can lead to health problems. And because we can never run away from it, the only way to deal with it is to manage stress efficiently. A hot stone massage offers some relaxing time for your mind and does wonders in releasing muscular tension. Thus this is one of the best ways to relieve yourself of stress.

2. Effective in muscle relaxation. The heat in the stones is effective in enabling the muscles to loosen up and relax. This makes it easier for deep tissue manipulation.

3. Improves health conditions. More and more doctors are beginning to recommend this therapy as part of medical treatment of a lot of health problems such as Arthritis, Fibromylagia, Hypertension and musculoskeletal problems.

4. Allows better sleep. It’s really hard to get a good quality sleep when you’re over fatigued. With the relaxation you get from this therapy, it makes it easier for you to doze off into a deep sleep which your body needs to recuperate from daily fatigue. This is why people who have Insomnia are often advised to get this therapy.

5. Relieves pain. Manipulation of muscles can significantly reduce muscle spasm and give comfort to painful muscles so those who suffer from back pains or muscle aches often go for this therapy.

6. Improves blood circulation and flow of energy. The stones are placed on key points of your body known as energy centers which are sometimes clogged or blocked.

7. Allows for easy rehabilitation. Massage can facilitate easy recovery from injuries such as sprains.

8. Releases toxins from your body. When muscles are massaged, toxins that are clogged within are released. This is why, it’s advised that clients drink plenty of water after a session to help flush out those unhealthy and unwanted toxins.

9. Satisfies human longing for touch. It’s only human to crave for hugs and affection. But since our loved ones are not always within a hug’s reach, having a hot stone massage is a good alternative to suffice this need.

10.Gives you a happy feeling. A calming and soothing massage can do wonders in giving you an emotional boost, leaving you with a happier and more positive outlook in life.

Taking a break from work and from life is truly a necessity that most people overlook and take for granted. No, you don’t need to fly and have a vacation every once a week. Just being able to give yourself some down time to unwind and relax is a healthy habit.

Picture: Top, Middle Bottom

Learn how to massage like professional!

2008-06-30T23:53:00.005+08:00

Aging Well With Acupuncture and Chinese Medicine
by: Lynn Jaffee More attention is being spent in this country on the topic of aging than every before. As more and more Americans enter their fifth, sixth, and seventh decades, they are looking for ways to feel younger, look younger and age healthfully. Millions of dollars are spent annually on vitamins and food supplements, cosmetics and cosmetic procedures, exercise equipment and gadgets in an effort to ward off, and even deny, the “ravages” of old age.

In our culture, we tend to think of aging as a breakdown or a decline in health, almost as if our bodies are failing us. However, the Chinese have a different perspective. According to Chinese Theory, aging are not considered a breakdown, but rather a normal life transition. How you age and live in your later years depends on your lifestyle in the preceding years. There are many factors, some you can control and some you can’t, that affect how you will feel and look as you age.

To understand aging from the traditional Chinese framework, we need to understand the concept of Essence. Essence is one of the most important substances in the body, and is responsible for birth, growth, development, and maturation. It is also the foundation for all other substances in the body.

We inherit one kind of Essence at the moment of conception, called Congenital Essence. Congenital Essence is not only responsible for growth and maturation, but also genetic traits and constitution. As we age, Congenital Essence becomes depleted, and when this Essence is completely used up, according to Chinese theory, we die. While Congenital Essence cannot be replenished, it can be used judiciously through good lifestyle habits, and it can be augmented by another kind of essence, called Acquired Essence.

Acquired Essence is made up of nutrients from the food we eat, and can be built up by eating well. Good health, strength, and high levels of energy manifest an abundance of Acquired Essence. Any excess of Acquired Essence is stored in the Kidney, along with Congenital Essence.

Essence is stored in the Kidney, which in Chinese medicine is a system of functioning, not necessarily the kidney organ. The Kidney, according to the Chinese, is responsible for growth, maturation, sexuality and fertility. It also governs the bones and teeth, the brain, and is associated with the ear and hearing. Essence is strongly associated with the Kidney, and is often referred to as Kidney Essence.

The gradual depletion of Kidney Essence is the mechanism responsible for aging. It can be seen in weakening and brittle bones, loss of teeth, hearing loss, confusion, and memory problems—all manifestations associated with the Kidney. Weakness and lack of energy is also a common condition of depleted Kidney Essence, along with lumbar pain, as the Kidney is housed in the lower back.

Eat Well

So how, according to Chinese Medical theory, does one preserve Kidney Essence to age well? While there are many factors, good diet is the most obvious. Chinese dietary therapy is a whole discipline by itself, and many books have been written on the subject. One focus of Chinese dietary therapy is on eating and preparing foods in a way that they are easily digested. Foods that are difficult to digest use up energy, or Qi, and over a long period of time can deplete Essence. Some guidelines for eating well include:

-Avoid spicy or greasy foods. -Avoid very cold foods, such as ice cream or iced drinks. -Drink fluids that are room temperature or warmer. -Lightly steam or stew vegetables and fruits, as raw foods can be difficult to digest. -Avoid drinking too much alcohol.

-Talk to a practitioner of Chinese medicine about what foods are best suited to your specific condition or constitution.

Manage Your Stress and Moderation

Managing stress is another way to protect our health as we age. Unfortunately, many of us find stress an acceptable by-product of the busy, and often overwhelming lives we lead. Some of us don’t even realize that we are under incredible amounts of unrelenting stress because we are so busy trying to get everything done. In either case, stress exhausts us physically, disrupts relationships between organ systems, creating unhealthy imbalances, and depletes essence.

Equally exhausting to our internal organs, especially the Kidney and the Spleen, (which is responsible for digestion) is overwork. This means long hours spent working or studying without adequate rest. Damage due to overwork can also be caused by excessive exercise. Therefore, working in moderation and getting adequate rest is essential to preserving Essence.

Moderation is also key with regard to your sex life. Because the Kidney is responsible for reproduction, according to Chinese medicine, sexual practices can also affect Kidney Essence. Having too many children too close together, or having sex too frequently can deplete the Essence and cause premature aging.

Adhering to the principles of Chinese medicine, by incorporating proper diet, adequate rest and moderation in all things, can go a long way toward aging with energy, vitality and good health.

Picture: Top, Bottom

2008-06-30T23:47:00.003+08:00

How Subliminal Messages help you to Lose Weight
by: Greg Frost

Ever found yourself looking at the weighing scales and wishing you could lose weight? And yet, you scoff at diet pills and weight loss programs that have not worked for you. This is your conscious mind at work. Your conscious mind tells you that it is not possible to lose those pounds, and that subliminal CDs to lose weight are a hoax. However, this is not true!

All your previous weight loss attempts have failed because your conscious mind has already decided that they will fail. Hence, subliminal CDs provide you with the key to losing weight, by bypassing the conscious mind that forms judgments and negative thoughts. The subconscious mind is uncritical, and accepts the opinions and ideas that you embed into it, helping to dispel these negative thoughts. With the help of subliminal CDs to inject positive affirmations into your subconscious mind, you will be able to lose weight now.

That is not to say that just by listening to a subliminal CD over and over you will lose weight! The magic behind subliminal CDs goes beyond that. The message that the CD sends out to your subconscious consists of a few different but simple principles which you will find yourself practicing slowly as you listen to the CD as per the instructions on the packaging. This is how it works.

1) Confidence

The subliminal CDs will give you the confidence in yourself to lose weight. By going straight to your subconscious, you are able to eliminate the root of the weight loss problem: your conscious mind. The conscious mind tells you that it is impossible and that you will never lose weight, and hence you never lose those pounds.

2) Eat Right, Exercise More

The subliminal CD will encourage you to exercise more, and eat right. You will find yourself more motivated to visit the gym, instead of merely thinking about it. In other words, the subliminal CD contains positive messages that help you transform your ideas into actions. You will feel your subconscious telling you to get busy and cut down on snacking, and to eat right. All these are knowledge that you already have, but just never put into practice!

3) Drink Water

It is important to drink a lot of water when you’re trying to lose weight. Water acts as a natural cleansing and detox routine, as it flushes out the toxics, fats and calories in your body. This is also a part of the magic of the subliminal CD, which encourages you to drink a healthy amount of water everyday.

Before you know it, you will find yourself avoiding snacks and unhealthy food as your body adjusts to take in only the amount of food that is necessary. This is not magic, it is simply the power of your subconscious mind being harnessed to overcome the negative thoughts that your conscious mind produces!

2008-06-25T23:15:00.004+08:00

Herbs for the Heart - Ginseng

Ginseng is sweet and warm in nature. It tonifies the blood and Qi, benefits the lungs and spleen. It also quenches the thirst and calms the nerves. Its key active chemical component is panaxoside. Scientific results indicates that panaxoside retards the aging process and strengthens the immune system.

Ginseng and Black-Skinned Chicken Soup

Ingredients:

38g of ginseng

38g of glutinous rice

5 red dates

1 black-skinned chicken

1 cup of boiling water

Instructions:

1. Gut and dress the chicken. Place in boiling water for one minute, rinse and drain it of the water.

2. Soak glutinous rice until soft. Remove the shells of red dates.

3. Stuff ginseng and glutinous rice inside chicken. Put the chicken into a stewing pot.

4. Add boiling water and red dates. Stew for 3 hours. Season with salt and serve.

Benefits:

It tonifies the Qi, strengthens the lungs and spleen. It cures Qi-anthesia, anxiety, palpitation and cold. It can also calm nerves.

Other Cooking Practices:

1. For those with deficiency of vital energy and extremely weak pulse: cook until the soup is concentrated and drink this soup frequently. You may also add wild Shan Shen for better results.

2. For those with Spleen and Qi-anthesia, fatigue, vomitting and diarrhoea: add Bai Zhu, Fu Ling and fried liquorice root.

3. For those with deficiency of vital energy in the lungs and kidney, chest pain and shortness of breath: add walnuts and Huang Qi

Warning:People: with exuberant heat, and those, who don't have heart or Qi-anthesia, should not drink this soup. Don't drink tea or eat carrots while using ginseng as they tend to offset the medical properties.

2008-06-25T23:04:00.004+08:00

Recipe: Sichuan broccoli and cauliflower

Ingredients

3 cups 1/2-inch cauliflower florets

3 cups 1/2-inch broccoli florets

3 tablespoons oyster sauce

1 tablespoon water

1/4 teaspoon chili paste or red pepper flakes

1 tablespoon olive oil

1 tablespoon peeled and minced fresh ginger

3 cloves garlic, minced

1 carrot, peeled and thinly sliced on the diagonal

1 green (spring) onion, green top only, thinly sliced on the diagonal

Directions
Bring a large saucepan 3/4 full of water to a boil.

Add the cauliflower and broccoli and return to a boil.

Cook until the vegetables are tender-crisp, about 1 minute.

Drain the vegetables and then plunge them into a bowl of ice water to stop the cooking.

Drain again and set aside.

In a small bowl, stir together the oyster sauce, water and chili paste.

Set aside.
In a large, heavy nonstick frying pan, heat the olive oil over medium-high heat.

Add the ginger and garlic and saute for 30 seconds. Don't let the garlic brown.

Add the carrot and saute for 1 minute.

Add the cauliflower and broccoli and stir until just tender, about 2 minutes.

Add the oyster sauce mixture and toss until the sauce is evenly distributed and the mixture is heated through, about 1 minute.
Transfer to a warmed serving dish and garnish with the green onion. Serve immediately.

Nutritional Analysis(per serving)

Calories 58
Monounsaturated fat 2 g
Protein 3 g
Cholesterol 0 mg
Carbohydrate 8 g
Sodium 87 mg
Total fat 3 g
Fiber 3 g
Saturated fat 0 g

Extracted: Mayoclinic

2008-06-21T11:21:00.004+08:00

Antioxidants - Can They Halt The Ravages Of Time And Disease?

Antioxidants have become a popular buzzword and depending who you listen to these compounds are credited with everything from curing cancer to reversing the body clock as well as other more outlandish claims.

So what are antioxidants? And in what ways (if any) can they help the human body to heal or strengthen itself?

The theory of how antioxidants work is not hard to understand. However, as we will see their efficacy, especially in the form of dietary supplements is still somewhat controversial.

The human body metabolizes oxygen in order to produce energy and free radicals are a natural by-product of this metabolic process. Free radicals are atoms or groups of atoms with unpaired or unbalanced electrons. These volatile particles steal electrons from cells and other molecules within the body and may cause cell damage in the process. This cell damage manifests itself as aging and disease.

It is quite normal to have free radicals in the body. However, excessive quantities have the potential to do significant harm. Exposure to excessive sunlight, smoking, pollution, alcohol and radiation are all known to exacerbate the effects of free radicals and lead to premature aging and/or serious illness.

Free radical damage has far reaching consequences and is implicated in:
Speeding up the aging process.

1. Cardiovascular disease including arteriosclerosis (hardening of the arteries) - Free radicals react with Low Density Lipoprotein (LDL) cholesterol causing it to stick to the walls of arteries. LDL or bad cholesterol is a major contributor to Coronary Heart Disease.

2. Failing eyesight caused by deterioration in the lenses of the eyes.

3. Diseases such as Parkinson’s and Dementia resulting from breakdown in cells of the nervous system.

4. Certain cancers which are related to changes in cell DNA.

5. Arthritis caused by joint inflammation.

6. Antioxidants are compounds that mop up free radicals and neutralize their impact on cells.

Antioxidants are present naturally in the food we eat in varying degrees. Some of the most commonly known antioxidants are Vitamin C, Vitamin E, the mineral Selenium and Beta-carotene which is a precursor of Vitamin A. There are however countless other compounds which function as antioxidants. Some such as lycopene and anthocyanins are classified as non-nutrient antioxidants which provide little or no nutritional value but are still valuable for their antioxidant properties.

Tests with animals have shown a clear link between antioxidant use and reduction in the incidence of disease. There is anecdotal evidence that men who eat large quantities of tomatoes which are rich in lycopene have a lower rate of prostate cancer while consumption of tea (high in flavenoids) is hypothesized to be the reason for lower heart disease among Japanese.

One of the first large studies on antioxidants and cancer found a sharp reduction in gastric and other cancers among Chinese men and women at risk of gastric cancer when treated with a combination of Selenium, Vitamin E and beta carotene. On the other hand a 1994 study on male Finnish smokers found that beta-carotene significantly increased incidence of lung cancer while vitamin E supplements had no impact. Similarly a 1999 study on cancer and cardiovascular disease among women found no benefit from beta carotene supplements.

The lack of conclusive results from the supplementation studies seems to suggest that antioxidants may be most effective when derived from a healthy and balanced diet, aided by nutritional supplements.

Extracted: Verve-Prophets

Image: Pic 1

2008-06-14T09:29:00.009+08:00

Putting Meat Back in Its Place

By MARK BITTMAN

LET’S suppose you’ve decided to eat less meat, or are considering it. And let’s ignore your reasons for doing so. They may be economic, ethical, altruistic, nutritional or even irrational. The arguments for eating less meat are myriad and well-publicized, but at the moment they’re irrelevant, because what I want to address here is (almost) purely pragmatic: How do you do it?

I’m not talking about eating no meat; I’m talking about cutting back, which in some ways is harder than quitting. Vegetarian recipes and traditions are everywhere. But in the American style of eating — with meat usually at the center of the plate — it can be difficult to eat two ounces of beef and call it dinner.

Cutting back on meat is not an isolated process. Unlike, say, taking up meditation or exercise, it usually has consequences for others.

The keys are to keep at least some of your decisions personal so they affect no one but yourself and, when they do affect others, minimize the pain and don’t preach. (No one likes a proselytizer.)

On the other hand, don’t apologize; by serving your friends or family less meat you’re certainly doing them no harm, and may be doing them good — as long as what you serve is delicious, and that’s easy enough.

Reducing the meat habit can be done, and it doesn’t have to make you crazy. Although there will undoubtedly be times you’ll have cravings, they’ll never give you the shakes. So, in no particular order, here are some suggestions to ease your path to eating less meat. 1. Forget the protein thing.

Roughly simultaneously with your declaration that you’re cutting back on meat, someone will ask “How are you going to get enough protein?” The answer is “by being omnivorous.” Plants have protein, too; in fact, per calorie, many plants have more protein than meat. (For example, a cheeseburger contains 14.57 grams of protein in 286 calories, or about .05 grams of protein per calorie; a serving of spinach has 2.97 grams of protein in 23 calories, or .12 grams of protein per calorie; lentils have .07 grams per calorie.) By eating a variety, you can get all essential amino acids.

You also don’t have to eat the national average of a half-pound of meat a day to get enough protein. On average, Americans eat about twice as much as the 56 grams of daily protein recommended by the United States Department of Agriculture (a guideline that some nutritionists think is too high). For anyone eating a well-balanced diet, protein is probably not an issue.

2. Buy less meat.

How many ounces of meat is a serving? For years, the U.S.D.A.’s recommendation has been four ounces a person, yet most of us have long figured one-and-a-half to two pounds of meat is the right amount for four people. (Our per capita consumption of meat hasn’t changed much over the years, and remains at about a half-pound a day.) Change that amount, and both your cooking style and the way the plate looks will change, and quickly.

Remember that most traditional styles of cooking use meat as a condiment or a treat. This is true in American frontier cooking, where salt pork and bacon were used to season beans; in Italy, where a small piece of meat is served as a secondo (rarely more than a few ounces, even in restaurants); and around the world, where bits of meat are added to stir-fries and salads, as well as bean, rice and noodle dishes. In all of these cases, meat is seen as a treasure, not as something to be gobbled up as if it were air.

For many of us who grew up in the United States in the last 60 years, this is the toughest hurdle. The message (remember “Beef: it’s what’s for dinner”?) was in our psyche from before we could hold a fork. We may have vegetarian nights, or seafood nights, but when we have meat nights, there’s often a big piece of meat (or poultry) on the plate, with starch and vegetable to the side.

3. Get it out of the center of the plate.
You don’t have to jump into utterly unfamiliar territory; just try tweaking the proportions a bit. You might start by buying skinnier pork chops, or doling out smaller slices of steak .
Build the meal around what you used to consider side dishes — not only vegetables, but also grains, beans, salads and even dessert, if you consider fruit a dessert — rather than the meat. Nearly every culture has dishes in which meat is used to season rice or another grain. Consider dirty rice, fried rice, pilaf, biryani, arroz con pollo: the list is almost endless.

Similarly, there isn’t a country in the world that cooks legumes that doesn’t toss a little meat in now and then. And mentioning stir-fries and pasta dishes here seems almost too obvious.
But you need not go transcultural. When you make stew, soup or another dish with many ingredients, you make a decision about its main ingredient and about the quantity of that ingredient. If you think of meat stews or soups, chicken pot pie, even lasagna, you’ll quickly recognize that the decision to load them up with meat or to use meat as an ingredient of equal importance to the others is entirely yours.

The same is true when you’re grilling. Compare these statements: “We’re grilling a leg of lamb and throwing a few vegetables on there,” and “We’re grilling vegetables and breads, and will throw a few chunks of lamb on there.” Again, if you see the meat as a treasure, things change.

4. Buy more vegetables, and learn new ways to cook them.
If you’re a good cook, you already know you can make a meal out of pretty much anything. If you open your refrigerator and it’s stocked with vegetables, that’s what you’re going to cook. You’ll augment the vegetables with pantry items: pasta, rice, beans, cheese, eggs, good canned fish, bacon, even a small amount of meat. We’re not discussing vegetarianism, remember?

If you’re not a good cook, you have the opportunity to learn how to cook in what could turn out to be the style of the future.

5. Make nonmeat items as convenient as meat.

There is a myth, even among experienced cooks, that few things are as convenient as meat. And while there’s no arguing that grilling, broiling or pan-grilling a steak or chop is fast, it’s equally true that almost no one considers such a preparation a one-dish meal.

By thinking ahead, and working ahead, you can make cooking vegetables as convenient as what in India is often called “non-veg.” Spend an hour or two during the course of the week precooking all the nonmeat foods you think take too long for fast dinners.

Store cooked beans in the refrigerator or freezer and reheat as needed, with seasonings. Keeping precooked beans in the freezer will change your cooking habits more easily than any other simple strategy.

Reheat cooked whole grains (the microwave is good for this) for breakfast with milk or dinner with savory seasonings. Wash tender greens and store in a salad spinner, covered bowl, or plastic bag. Most other vegetables can be poached, shocked in ice water, drained, and served cold or reheated in any fashion you like — sautéed quickly in butter, steamed, grilled or made into a gratin or something equally substantial.

6. Make some rules.

Depending on your habits, it may be no bacon at breakfast; it may be no burgers at lunch; it may be no fast food, ever; it may be “eat a salad instead of a sandwich three times a week,” or “eat a vegetarian dinner three times a week.” It may mean meatless Fridays. It may mean (this is essentially what I do) meatless breakfasts and lunches and all-bets-are-off dinners.

7. Look at restaurant menus differently.

If you’re cutting back on meat, there are three restaurant strategies. Two are easy, and one is hard, but probably the most important.

The first: go to restaurants that don’t feature meat-heavy dishes. It’s harder to go overboard eating at most Asian restaurants, and traditional Italian is fairly safe also.
The second: Once in a while, forget the rules and pledges, and eat like a real American; obviously you can’t do this every time, but it’s an option.

The third is the tricky one: Remember you’re doing this voluntarily, for whatever reasons seem important to you (or at least seemed, until you were confronted with the lamb shanks on the menu). Then order from the parts of the menu that contain little or no meat: salads, sides, soups and (often, anyway) appetizers. If all else fails, offer to share a meat course among two or even three or four people; many restaurant entrees are too big anyway.

I distinctly remember (no great feat; it was just over a year ago), the first time I was in a restaurant and ordered two salads and a bowl of soup.

My companion, who had long known me as a meat-first kind of guy, asked, “Really?”
The waiter asked, “How would you like that served?” And then life went on as usual. Wasn’t bad at all.

Extracted: NYTimes

Image: First Picture, Soy Protein, Vegetables, Soup

2008-06-14T01:24:00.003+08:00

What is Acupuncture and how does it work?

The ancient Chinese believed that there is a universal life energy called Chi or Qi present in every living creature. This energy is said to circulate throughout the body along specific pathways that are called meridians.

As long as this energy flows freely throughout the meridians, health is maintained, but once the flow of energy is blocked, the system is disrupted and pain and illness occur. Imagine rivers that flood and cause disasters or an electrical grid short-circuiting that causes blackouts. Acupuncture works to “re-program” and restore normal functions by stimulating certain points on the meridians in order to free up the Chi energy.

Extracted from Acupuncture.com

Image: Acupuncture

2008-06-11T21:31:00.008+08:00

Massage: A relaxing method to relieve stress and pain
A soothing massage can help you unwind, but that's not all. Explore the health benefits and risks of massage therapy

You might think of a massage only as a luxury in exotic spas and upscale health clubs. But did you know that massage therapy, when combined with traditional medical treatments, is used to reduce stress and pain and promote healing in people with certain health conditions?

What is massage therapy?
During a massage, a therapist manipulates your body's soft tissues — your muscles, skin and tendons — using his or her fingertips, hands and fists. Massage can be performed by several types of health care professionals, such as a physical therapist, occupational therapist or massage therapist. Several versions of massage exist, and they're performed in a variety of settings.
A massage may make you feel relaxed, but it isn't likely to cure everything that ails you. And, if performed incorrectly, it could hurt you. Learning about massage before you try one can help ensure that the experience is safe and enjoyable.

Why it's done
Massage can relieve tension in your muscles, and most people use it for relaxation, relief of stress and anxiety, or to reduce muscle soreness. Massage can also cause your body to release natural painkillers, and it may boost your immune system.
While more research is needed to confirm the benefits of massage, some studies have found it helpful for:

1. Anxiety: Massage reduced anxiety in depressed children and anorexic women. It also reduced anxiety and withdrawal symptoms in adults trying to quit smoking.

2. Pain: Pain was decreased in people with fibromyalgia, migraines and recent surgery. Back pain also might be relieved by massage. However, back pain study results have been contradictory, and more research is required.

3. Labor pain: Massage during labor appears to lessen stress and anxiety, relax muscles and reduce pain.

4. Infant growth: Massage encouraged weight gain in premature babies and reduced the number of days they stayed in the hospital.

5. Children with diabetes: Children who were massaged every day by their parents were more likely to stick to their medication and diet regimens, which helped reduce their blood glucose levels.

6. Sports-related soreness: Some athletes receive massages after exercise, especially to the muscles they use most in their sport or activity. A massage might help increase blood flow to your muscles and may reduce muscle soreness after you exercise.

7. Alcohol withdrawal: Massage during withdrawal from alcohol has shown benefits when combined with traditional medical treatment by increasing feelings of support, safety and engagement in the therapy.

8. Immune system: People with HIV who participated in massage studies showed an increased number of natural killer cells, which are thought to defend the body from viral and cancer cells.

9. Cancer treatment: People with cancer who received regularly scheduled massage therapy during treatment reported less anxiety, pain and fatigue.

10. Self-esteem: Because massage involves direct contact with another person through touch, it can make you feel cared for. That special attention can improve self-image in people with physical disabilities and terminal illnesses. And using touch to convey caring can help children with severe physical disabilities.

Risks of massage
Massage is generally safe as long as it's done by a trained therapist. But massage isn't for everyone. And for some people it can even be dangerous. Discuss massage with your doctor before making an appointment if you have:

1. Burns or open wounds on the area to be massaged
2. Had a recent heart attack
3. Cancer — you'll want to avoid direct pressure on the tumor area
4. Deep vein thrombosis
5. Unhealed fractures
6. Rheumatoid arthritis in the area to be massaged
7. Severe osteoporosis

In addition, talk to your doctor before getting a massage if you're pregnant.

Massage done properly rarely leads to severe injuries. Ask your massage therapist about his or her training and qualifications — some states require licensing. And if any part of your massage doesn't feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage. In rare circumstances, massage can cause:

1. Internal bleeding
2. Nerve damage
3. Temporary paralysis

Talk to your doctor and your massage therapist if you have any concerns about your risk of injury. Asking questions can help you feel more at ease.

Source: Mayoclinic

Image: Massage1, Advantage, Massage2

2008-06-09T20:15:00.003+08:00

Fatigue - From TCM perspective

Fatigue is a normal response after a marathon ( or, for amateurs, a 10K run ), a night of sleeplessness due to worry or a sick child, or a stressful day at work. Generally, though, a good night's sleep banishes this kind of fatigue. Abnormal fatigue is waking up tired, feeling exhausted walking up the stairs or vacuuming, not being able to make it through a normal day, or feeling tired for weeks on end despite getting enough rest. Fatigue can be associated with increased stress, mood swings, or it can be a sign of physical illness. When fatigue is chronic it is a symptom that something is wrong and should not be ignored.

A TCM practitioner identifies two kinds of fatigue: overuse and disease. Overusing energy is generally a short-term problem due to lack of sleep or other modifiable cause and does not require treatment. Fatigue due to illness or disease in the Chinese view is a deficiency of Qi (energy) in the blood, Yin or Yang, involving the spleen and stomach networks. Treatment would include tonifying or strengthening the energy and blood through herbal medicines and a course of acupuncture lasting four to six weeks.

Acupuncture and Moxibustion

In Chinese medicine, enhancing vital energy, nourishing the blood, and strengthening the spirit can be part of the therapeutic strategy.

Traditional Chinese Medicine considers symptoms of fatigue and exhaustion such as lack of vitality, tiredness, reduced activity, dizziness, and sensitivity to cold as originating from weakened organs. The kidney Yang is the most important organ in this case as CFS is often manifests itself as a weakened kidney yang. Other organs affected are spleen, liver, or lung.
The basic treatment is moxibustion, which could be combined with acupuncture to stimulate the affected organs from their depleted state. An acupuncturist may undertake a series of treatments to attempt to normalize and balance the immune system.

Extracted from TCM advisory

Image: Acupuncture, Moxibustion

2008-06-09T19:53:00.003+08:00

Patterns: Craving Sweets? It May Be in Your Genes
By ERIC NAGOURNEY

Could there be a genetic explanation for the sweet tooth?

Researchers have found that people with a common variant of a gene that helps the body handle sugar are more likely to crave foods like soda and cake. Sucrose, fructose and glucose — if it is sugar, they like it.

Writing in the online edition of Physiological Genomics, researchers from the University of Toronto say the gene, glucose transporter type 2, helps the brain regulate the intake of food.
The researchers looked at two groups of people and compared the eating habits of those with the regular gene and those with the variant form of it.

One group consisted of about 125 overweight men and women who were in the early stages of diabetes but were not being medicated for it. They were asked to keep a record of what they ate over three days, and then to repeat the procedure two weeks later.

The other group was made up of more than 700 people considered in generally good health. They were asked to report on their eating habits over a typical month.

In both groups, researchers found that those with the variant gene ate more sugar. But they found no differences in how much protein, fat or starch was eaten by the different groups.

Extracted from NY Times

2008-06-09T19:44:00.003+08:00

New Hints Seen That Red Wine May Slow Aging
By NICHOLAS WADE

Red wine may be much more potent than was thought in extending human lifespan, researchers say in a new report that is likely to give impetus to the rapidly growing search for longevity drugs.

The study is based on dosing mice with resveratrol, an ingredient of some red wines. Some scientists are already taking resveratrol in capsule form, but others believe it is far too early to take the drug, especially using wine as its source, until there is better data on its safety and effectiveness.

The report is part of a new wave of interest in drugs that may enhance longevity. On 02Jun, Sirtris, a startup founded in 2004 to develop drugs with the same effects as resveratrol, completed its sale to GlaxoSmithKline for $720 million.

Sirtris is seeking to develop drugs that activate protein agents known in people as sirtuins.
“The upside is so huge that if we are right, the company that dominates the sirtuin space could dominate the pharmaceutical industry and change medicine,” Dr. David Sinclair of the Harvard Medical School, a co-founder of the company, said 03Jun.

Serious scientists have long derided the idea of life-extending elixirs, but the door has now been opened to drugs that exploit an ancient biological survival mechanism, that of switching the body’s resources from fertility to tissue maintenance. The improved tissue maintenance seems to extend life by cutting down on the degenerative diseases of aging.

The reflex can be prompted by a faminelike diet, known as caloric restriction, which extends the life of laboratory rodents by up to 30 percent but is far too hard for most people to keep to and in any case has not been proven to work in humans.

Research started nearly 20 years ago by Dr. Leonard Guarente of the Massachusetts Institute of Technology showed recently that the famine-induced switch to tissue preservation might be triggered by activating the body’s sirtuins. Dr. Sinclair, a former student of Dr. Guarente, then found in 2003 that sirtuins could be activated by some natural compounds, including resveratrol, previously known as just an ingredient of certain red wines.

Dr. Sinclair’s finding led in several directions. He and others have tested resveratrol’s effects in mice, mostly at doses far higher than the minuscule amounts in red wine. One of the more spectacular results was obtained last year by Dr. John Auwerx of the Institute of Genetics and Molecular and Cellular Biology in Illkirch, France. He showed that resveratrol could turn plain vanilla, couch-potato mice into champion athletes, making them run twice as far on a treadmill before collapsing.

The company Sirtris, meanwhile, has been testing resveratrol and other drugs that activate sirtuin. These drugs are small molecules, more stable than resveratrol, and can be given in smaller doses. In April, Sirtris reported that its formulation of resveratrol, called SRT501, reduced glucose levels in diabetic patients.

The company plans to start clinical trials of its resveratrol mimic soon. Sirtris’s value to GlaxoSmithKline is presumably that its sirtuin-activating drugs could be used to treat a spectrum of degenerative diseases, like cancer and Alzheimer’s, if the underlying theory is correct.

Separately from Sirtris’s investigations, a research team led by Tomas A. Prolla and Richard Weindruch, of the University of Wisconsin, reports in the journal PLoS One on Wednesday that resveratrol may be effective in mice and people in much lower doses than previously thought necessary. In earlier studies, like Dr. Auwerx’s of mice on treadmills, the animals were fed such large amounts of resveratrol that to gain equivalent dosages people would have to drink more than 100 bottles of red wine a day.

The Wisconsin scientists used a dose on mice equivalent to just 35 bottles a day. But red wine contains many other resveratrol-like compounds that may also be beneficial. Taking these into account, as well as mice’s higher metabolic rate, a mere four, five-ounce glasses of wine “starts getting close” to the amount of resveratrol they found effective, Dr. Weindruch said.

Resveratrol can also be obtained in the form of capsules marketed by several companies. Those made by one company, Longevinex, include extracts of red wine and of a Chinese plant called giant knotweed. The Wisconsin researchers conclude that resveratrol can mimic many of the effects of a caloric-restricted diet “at doses that can readily be achieved in humans.”
The effectiveness of the low doses was not tested directly, however, but with a DNA chip that measures changes in the activity of genes. The Wisconsin team first defined the pattern of gene activity established in mice on caloric restriction, and then showed that very low doses of resveratrol produced just the same pattern.

Dr. Auwerx, who used doses almost 100 times greater in his treadmill experiments, expressed reservations about the new result. “I would be really cautious, as we never saw significant effects with such low amounts,” he said Tuesday in an e-mail message.

Another researcher in the sirtuin field, Dr. Matthew Kaeberlein of the University of Washington in Seattle, said, “There’s no way of knowing from this data, or from the prior work, if something similar would happen in humans at either low or high doses.”

A critical link in establishing whether or not caloric restriction works the same wonders in people as it does in mice rests on the outcome of two monkey trials. Since rhesus monkeys live for up to 40 years, the trials have taken a long time to show results. Experts said that one of the two trials, being conducted by Dr. Weindruch, was at last showing clear evidence that calorically restricted monkeys were outliving the control animals.

But no such effect is apparent in the other trial, being conducted at the National Institutes of Health.

The Wisconsin report underlined another unresolved link in the theory, that of whether resveratrol actually works by activating sirtuins. The issue is clouded because resveratrol is a powerful drug that has many different effects in the cell. The Wisconsin researchers report that they saw no change in the mouse equivalent of sirtuin during caloric restriction, a finding that if true could undercut Sirtris’s strategy of looking for drugs that activate sirtuin.

Dr. Guarente, a scientific adviser to Sirtris, said the Wisconsin team only measured the amount of sirtuin present in mouse tissues, and not the more important factor of whether it had been activated.

Dr. Sinclair said the definitive answer would emerge from experiments, now under way, with mice whose sirtuin genes had been knocked out. “The question of how resveratrol is working is an ongoing debate and it will take more studies to get the answer,” he said.

Dr. Robert E. Hughes of the Buck Institute for Age Research said there could be no guarantee of success given that most new drug projects fail. But, he said, testing the therapeutic uses of drugs that mimic caloric restriction is a good idea, based on substantial evidence.

Extracted from New York Times

2008-06-09T00:08:00.006+08:00

6 benefits of Aromatherapy

Aromatherapy is particularly effective for stress, anxiety, and psychosomatic induced problems, muscular and rheumatic pains, digestive disorders and women's problems, such as PMS, menopausal complaints and postnatal depression. Here is a summary of the results from clinical studies:

Aromatherapy for Behavior
Considerable evidence exists that fragrant compounds and aromatherapy have a profound effect on our mind and behavior. Animal studies have found that hyperexcited mice (as a result of consuming a large quantity of caffeine) was calmed by the aroma of lavender, sandalwood, and other oils sprayed into their cages. The same mice were found to become very irritable when exposed to the aroma of orange terpines, thymol, and some other substances. These oils were all detected in their bloodstream after about an hour.

Aromatherapy for Sleep
In a study reported in the British Medical Journal Lancet, elderly patients slept "like babies" when a lavender aroma was wafted into their bedrooms at night. These patients had complained of difficulty falling asleep and had to take sleeping pills to get sleep prior to the aromatherapy.

Aromatherapy for Postpartum discomfort
In a double blind study, 635 women applied lavender oil to their perineal area (part of the body between the vagina and the rectum) after child birth. The women reported a distinct improvement between the third and fifth day. (The discomfort is the worst during this time for patients in the control group.)

Aromatherapy for Colds
It has been well established that chicken soup is good for cold (both historically and scientifically). Studies were conducted to find out whether the effect was due to the action of the hot steam on the lining of the nostrils or whether the aroma of the chicken soup has anything to do with it. The results indicated that chicken soup was more effective than the steam indicating the effectiveness of the aroma.

Aromatherapy for Stress
In a study conducted at the Memorial Sloan-Kettering Hospital in New York, patients undergoing magnetic resonance imaging (MRI) reported 63 percent less claustrophobic after getting exposed to the aroma of vanilla. There was no change in their heart rate. Obviously, the aroma reduced their anxiety probably by the pleasant memories evoked by the vanilla aroma or by some other physiological response.

In another study, 122 patients who were in an intensive care unit, reported feeling much better when aromatherapy was administered with the oil of lavender (compared to when they were simply given a massage or allowed to rest.) No changes in the patients who were given aromatherapy was observed in the blood pressure, respiration, or heart rate. As we mentioned before, Japanese have reported less mistakes by keypunch operators when exposed to fragrance.

Aromatherapy and Male Sexual Response
Circulation to the male sexual organ was found to have improved substantially by treatment with licorice or lavender with pumpkin pie. Doughnut with black licorice was also very effective. Men who are considered the most sexually active responded well to lavender, cola, and oriental spice; older males preferred the fragrance of vanilla. These studies prove that aromatherapy is an effective therapy for the treatment of male impotence from the blood vessel disease or from psychogenic factors.

Extracted from holisticonline

Image from: Sleep, mouse

2008-06-08T23:49:00.003+08:00

Male Infertility and A Discussion of Spermophlebectasia, or Varicosity of the Spermatic Cord Vein
By J. Min Fan, L.Ac.

In Traditional Chinese Medicine, most cases of male infertility are related with kidney deficiency; thus, most TCM treatments of infertility concentrate on the kidneys and have good results. Yet some cases of male infertility have only indirect, or in some cases no relationship to the kidneys, and one such malady is spermophlebectasia, or varicose vein of the spermatic cord.

Spermophlebectasia can cause male infertility for two reasons. First, increased blood in the vein of the spermatic cord can increase testicle temperature, making the testicle a less hospitable environment for sperm production and decreasing or eliminating live sperm count and activity. Second, prolonged presence of the varicosity can result in poor blood circulation to the area and eventual shrinkage and dysfunction of the testicle, thus making it unable to produce healthy sperm.

Spermophlebectasia can be either a secondary or primary condition. A secondary type, such as one that might occur in a patient with a tumor in the abdomen, generally requires treatment of the major problem. In this article, we will focus on primary spermophlebectasia.

Spermophlebectasia most frequently occurs in the left testicle. In Western medicine, the cause of primary spermophlebectasia is unclear, but there are four main explanations which fall into two theoretical categories: anatomy and hemodynamics.

1) The left side vein of the spermatic cord connects to the left kidney vein at a 90 degree angle, while the right side vein of the spermatic cord connects directly to the vena cava. One suggestion is that the tight angle on the left side increases the pressure on the left side vein, resulting in the varicosity.
2) The vein inside the spermatic cord has many valves. Some may have congenital defects which can result in blood flowing backwards from the kidney. Over time, the conflicting forces may cause other valves to dysfunction, resulting in the varicosity.
3) The left kidney vein has to cross the spine to get to the vena cava. Compared to the right kidney vein, the left has a longer pathway, and it also has to weave through more arteries, which can increase the pressure on the left side.
4) When spermophlebectasia occurs in both testicles, the explanation is that since the left and right testicle veins are connected via the veniplex, increased blood pressure in the left can sometimes affect the right side as well.

Symptoms

Spermophlebectasia is most frequent in males age 20 to 30, because this is usually the age of greatest activity, both sexual and physical. Usually the chief complaint is pain, but patients with mild cases may only experience pain during a physical exam. More pronounced cases may have pain including heaviness in the scrotum and generalized pain around the testicles, groin, and lower abdomen. The pain is aggravated by prolonged standing and walking and unusually frequent sexual activity. Resting in supine position alleviates pain.

Other symptoms include insomnia, emotional disorder, irritability, anxiety, decreased libido, impotence, premature ejaculation, etc.

Signs

Upon physical examination, the scrotum appears very loose and enlarged. The vein is enlarged, purple, and meandering, and the veniplex is visible. In some cases varicose veins are also present in the groin and inner thigh.

By palpation, the vein feels tangled and spongy. If you press into the vein, it temporarily shrinks or disappears. In a supine position the vein will appear smaller and straighter.

In Western medicine, treatment in mild cases is considered unnecessary. If the scrotum feels heavy, tight underwear may be recommended to provide support. But if pain is severe or the condition is causing infertility, then the condition must be treated by surgery.

In Traditional Chinese medicine, the condition is first diagnosed as belonging to a particular syndrome, such as liver/kidney deficiency, sinking central qi, stagnation of qi and blood, and dampness and heat accumulation in the lower burner. A combination of acupuncture and Chinese herbal medicine is highly effective in treating spermophlebectasia.

Male infertility can be a very complex condition; spermophlebectasia is only one of may possible causes. For more information on treatment of male infertility, contact Dr. Fan at the Pacific College Clinic, (619) 574-6932

Dr. Fan is currently a professor and clinical supervisor at the Pacific College of Oriental Medicine. He is a former professor of the Nanjing University of Traditional Chinese Medicine and physician at the Jiangsu Province Hospital of Traditional Chinese Medicine.

2008-06-07T12:51:00.004+08:00

Shen Therapy - Shen Physio-Emotional Release Therapy

By Brian Puterman

SHEN ( Specific Human Emotional Nexus) Therapy is safe, gentle, effective form of touch therapy that can profoundly affect your life. Although it has a broader meaning when applied to this more esoteric modality, the word ‘Shen’ is derived from a form of energy described in Traditional Chinese Medicine. A brief description follows to give you a better understanding of Shen.

Jing, Qi and Shen are the metaphors used in Traditional Chinese Medicine to describe the main forces in the human body. Jing resides in the kidneys, Qi originates in the lungs, and Shen is contained in the liver. Shen is strongly associated with the spirit. In the context of SHEN Therapy, the definition of Shen encompasses Jing, Qi and Shen energies.

When the body experiences pain it will reflexively contract. Think of how your stomach clenches up when you experience fear or shame. When we have extreme emotional pain or repeated stressful experiences, there can be a build up of energy that becomes trapped inside our bodies. SHEN Therapy uses light hand placements on the body to release this harmful energy build up. The practitioner applies his/her Qi to the client’s fully clothed body in order to unblock the energy flow and release old painful emotions trapped in the body. It addresses deeply embedded painful and emotional trauma as well as the residue of day-to-day stress. The hand placements are designed to allow Qi or bio-energy to circulate through the patient and the practitioner. The practitioner's energy flow releases contraction in the patient's physical body and energy field. The results are subtle, powerful, profound, and lasting.

SHEN Therapy is used to treat certain chronic pain, anxiety and stress syndromes, as well as physio-emotional conditions such as gastric problems and migraine headaches. It is also used for general anxiety disorders that are associated with childhood sexual or physical abuse

2008-06-06T23:53:00.004+08:00

Massage & Insomnia : Massage Therapy and Relaxation

Critically ill patients are deprived of sleep and its potential healing qualities, although many receive medications to promote sleep. However, no one has adequately evaluated holistic non-pharmacological techniques designed to promote sleep in critical care practice.

Researchers determined the effects of (1) a back massage and (2) combined muscle relaxation, mental imagery, and a music audiotape on the sleep of older men with a cardiovascular illness who were hospitalized in a critical care unit.

Sixty-nine subjects were randomly assigned to a 6-minute back massage (n=24); a teaching session on relaxation and a 7.5-minute audiotape at bedtime consisting of muscle relaxation, mental imagery, and relaxing background music (n=28); or the usual nursing care (controls, n=17). Polysomnography was used to measure 1 night of sleep for each patients. Sleep efficiency index was the primary variable of interest. One-way analysis of variance was used to test for difference in the index among the 3 groups.

Descriptive statistics showed improved quality of sleep among the back-massage group. Initial analysis showed a significant difference among the 3 groups in sleep efficiency index. Post hoc testing with the Duncan procedure indicated a significant difference between the back-massage group and the control group; patients in the back-massage group slept more than 1 hour long than patients in the control group. However, the variance was significantly different among the 3 groups, and reanalysis of data with only 17 subjects in each group revealed no difference among groups.

The report concluded that back massage is useful for promoting sleep in critically ill older men.
Am J Crit Care 1998 Jul;7(4):288-99 Richards KC. University of Arkansas College of Nursing, Little Rock, USA.

2008-06-06T08:40:00.003+08:00

How To Lose Weight Without Losing Bone

ScienceDaily (Jun. 5, 2008) — A higher-protein diet that emphasizes lean meats and low-fat dairy foods as sources of protein and calcium can mean weight loss without bone loss--and the evidence is in bone scans taken throughout a new University of Illinois study.

The research, which compared the results of a high-protein, dairy-intensive diet with a conventional weight-loss diet based on the food-guide pyramid, was published in this month's Journal of Nutrition.

"This is an important finding because many people, especially women in mid-life, are concerned with both obesity and osteoporosis," said Ellen Evans, a U of I associate professor of kinesiology and community health and member of the U of I Division of Nutritional Sciences.

"Furthermore, treating obesity often increases risk for osteoporosis. Many people lose bone mass when they lose weight," she said.

Study co-author Donald Layman, a U of I professor of nutrition, has previously reported that protein-rich weight-loss diets preserve muscle mass, help lower blood sugar and lipids, and improve body composition by targeting weight carried in the abdomen.

In the recent study, Layman's diet prescribed approximately 30 percent of all calories from protein, with an emphasis on lean meats and low-fat dairy products.

The scientists recruited and randomized 130 middle-aged, overweight persons at two sites--the U of I and Pennsylvania State University. Participants then followed either the higher-protein weight-loss diet or a conventional higher-carbohydrate weight-loss diet based on the food-guide pyramid for four months of active weight loss followed by eight months of weight maintenance.

"Essentially we substituted lean meats and low-fat milk, cheese, yogurt, etc., for some of the high-carbohydrate foods in the food-pyramid diet. Participants also ate five servings of vegetables and two to three servings of fruit each day," Evans said.

Bone mineral content and density were measured with DXA scans of the whole body, lumbar spine, and hip at the beginning of the study, at four months, at eight months, and at the end of the 12-month period.

"In the higher-protein group, bone density remained fairly stable, but bone health declined over time in the group that followed the conventional higher-carbohydrate diet. A statistically significant treatment effect favored the higher-protein diet group," said Matthew Thorpe, a medical scholars (MD/PhD) student who works in Evans's lab and was the primary author of the study.

"The combination and/or interaction of dietary protein, calcium from dairy, and the additional vitamin D that fortifies dairy products appears to protect bone health during weight loss," he added.

Because higher-protein diets have been associated with elevated urinary calcium levels, some scientists have feared that these diets cause bone demineralization.

The U of I team measured these levels at the beginning and eight months into the study. Although the researchers did note increased amounts of urinary calcium in the higher-protein group, they attributed the source of the increased calcium to improved intestinal absorption of calcium rather than bone loss.

"Other recent studies using radiolabeled calcium have shown that the higher urinary calcium levels associated with higher-protein diets are not coming from bone as some researchers had believed," Thorpe said.

The U of I scientists will soon begin a similar study contrasting higher-protein, dairy-rich diets with conventional weight-loss diets in older, mildly frail women.

"We'll measure bone and muscle outcomes in the two groups after six months of weight loss. Ultimately we want to know if a higher-protein weight-loss diet that emphasizes lean meats, whey protein, and low-fat dairy consumption can reduce the risk for osteoporosis and muscle loss.

"We also want to learn how these changes in body composition will affect balance, gait, and other measures of physical function in this population known to be at high risk for osteoporosis and physical disability," she said.

Other co-authors of the study are Edward H. Jacobson and Xuming He of the University of Illinois and Penny M. Kris-Etherton of Pennsylvania State University. The research was funded by the Illinois Council on Food and Agricultural Research (C-FAR), the National Cattlemen's Beef Association, The Beef Board, Kraft Foods, and the U.S. Department of Agriculture, which supplied the funds for Thorpe's fellowship.

Adapted from materials provided by University of Illinois at Urbana-Champaign, via EurekAlert!, a service of AAAS.

2008-06-06T08:29:00.003+08:00

How to lose weight the healthy way
Reviewed by John Pillinger, GP

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.

The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.

So if you need to lose weight, what should you do?

Energy needs and weight loss

Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.

To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:

1) Reduce the amount of calories you eat
2) Increase your levels of activity.

This is why experts talk about weight loss in terms of diet and exercise.

Introduce changes gradually

Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.

You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.

You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.

Increase your activity levels

Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.

No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week.

Every single time you exercise more than usual, you burn calories and fat.

There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.

Find something you enjoy that's easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.

1) Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic so you are in control of what you are going to eat that day.

2) Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.

3)Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.

Reduce your calorie intake

If you are overweight, you can't continue with your current eating habits.

It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities - say, for special occasions.

In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.

This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.

There are no shortcuts to losing weight in a healthy and reasonable way.

Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but would add up to a weight loss of more than three stone in a year.

Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.

Below are ways to reduce calorie intake without having to alter your diet significantly.

1) Replace fizzy drinks and fruit cordials with water.

2) Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
3) Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).
Stop taking sugar in tea and coffee.

4) Have smaller portions of the food you enjoy.
5) Avoid having a second helping at dinner.
6) Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.
7) Cut down on beer and alcohol.

2008-05-18T23:07:00.007+08:00

Vegetarian Diet Nutrition

Vegetarianism can be a very healthy option but only if your vegetarian diet plan is well balanced. This means eating a variety of foods including grains, fruit and vegetables, beans, pulses, nuts or seeds, a small amount of fat, with or without dairy products.

Use the Vegetarian Food Pyramid to maintain a healthy balanced diet by eating foods from all the food groups. Each of these vegetarian food groups provides some, but not all, of the nutrients you need. Foods in one group can't replace those in another. No one food group is more important than another - for good health, you need them all. Vegans should pay special attention to their vitamin B12 and vitamin D intake by eating fortified foods or taking vitamin B12/ vitamin D supplements.

Vegetarian Diet Nutrition Guidelines

Vegetarian Diet Nutrition - Protein
Plant sources of protein alone can provide all the protein required by vegetarians and vegans provided a variety of plant foods are consumed. Complementary proteins do not need to be consumed at the same time if they regularly appear in the diet.

Vegetarian Diet Nutrition - Iron
Although vegetarian diets are higher in total iron content than nonvegetarian diets, iron reserves are lower in vegetarians because the iron from plant foods is less well absorbed. That said, iron deficiency anemia rates are similar in vegetarians and nonvegetarians. Remember that it's easier to absorb iron from food if we eat it with foods that contain Vitamin C, so have some fruit or veg containing vitamin C, or some fruit juice with your meal.

Vegetarian Diet Nutrition - Vitamin B12
Plant foods are not a reliable source of B-12 for vegetarians. Vitamin B-12 in spirulina, sea vegetables, tempeh, and miso has been shown to be inactive B-12 analog rather than the active vitamin. Although dairy products and eggs contain vitamin B-12, research indicates that lacto-ovo-vegetarians have low blood levels of vitamin B-12. Thus use of fortified foods or supplements are advised for vegans or vegetarians who limit animal foods.

Vegetarian Diet Nutrition - Vitamin D
Vitamin D is poorly supplied in all vegetarian diets unless vitamin D-fortified foods are eaten. However, vegan vitamin D-fortified foods - such as soy milk and cereals, are becoming more widely available. Exposure to direct sunlight exposure is a major source of vitamin D, so dietary intake is not important if sun exposure (to hands, arms, and face for 5 to 15 minutes per day) is adequate.

Vegetarian Diet Nutrition - Calcium
Ovo-lacto vegetarians have calcium intakes that are comparable to those of nonvegetarians. Calcium is well absorbed from many plant foods, and vegan diets can provide adequate calcium PROVIDED the diet regularly includes foods rich in calcium.

Vegetarian Diet Nutrition - Zinc
Because of the lower uptake of zinc from plant foods, vegetarians should attempt to meet or exceed the zinc RDA.

Vegetarian Diet Nutrition - Pregnancy
Lacto-ovo-vegetarian and vegan diets can meet the nutrient and calorie needs of pregnant women. Birth weights of infants born to well nourished vegetarian women have been shown to be similar to birth-weight norms and to birth weights of infants of nonvegetarians. Diets of pregnant and lactating vegans should be supplemented with 2.0 micrograms and 2.6 micrograms, respectively, of vitamin B-12 daily and, where sun exposure is limited, with 10 micrograms vitamin D daily. Supplements of folate are advised for all pregnant women, although vegetarian women typically have higher intakes than nonvegetarians.

Vegetarian Diet Nutrition - Notes on Optimum Vegetarian Health
Standard adult vegetarian diets (which are low in fat and high in fibre) can fill up infants (under 5 years) before they have ingested sufficient energy and nutrients. So vegetarian diet plans for infants should include fewer high-fiber foods and more energy and nutrient-dense foods.

A vegetarian diet is fine for children and provides all the nutrients required for normal growth and development. Vegetarian kids are similar in height and weight to non-vegetarian kids and are less likely to be overweight.

For optimum diet and nutrition, the American Dietetic Association advises all vegetarians/vegans to consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.

Dietary Guidelines for Americans recommend that those who choose foods of only plant origin must supplement the diet with vitamin B12, vitamin D, calcium, iron, and zinc. Adequate intake of these nutrients are even more important for growing children and pregnant and lactating women.

Sources include:US Department of Agriculture.American Dietetic Association.UK Food Standards Agency.

2008-05-18T23:03:00.002+08:00

The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes

Most people who want to burn off some excess pounds and tighten and tone their bodies simply don’t have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most “fitness experts” recommend.

Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn’t perform the traditional style workouts

While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.

I don’t know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours… and I personally am not interested in muscle size alone (which doesn’t mean strength and usually leaves you stiff and inflexible)! I’m sure your schedule is probably the same. The good news though is you don’t have to… you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.

I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.

WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.

Are you ready? Good, here it is:

The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.

Jumping Jacks –1 minute
Bodyweight squat (one-leg squat for advanced) – 15-20 reps
Push-ups (slower reps for advanced) – as many reps as possible
Kick butts (jog in place and kick your rear with both heels) – 1 minute
Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) – 15-20 reps
High knees (jog in place lifting knees as high as possible) – 1 minute
Stationary lunge – 15-20 reps
Torso rotations/twists – 20 reps each direction
Side bends/reaches – 20 reps each direction
Mountain climbers – 1 minute (if you can J)
Wall sit – as long as you can hold it
Dips (use chair/bench/stairs) – as many reps as possible

There you have it… sounds easy, right? That couldn’t possibly do anything, right? I personally challenge you… try it… no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times thru without rest.
This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!

Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace… I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.

If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and more… watch for it in coming months.

Editorials from StreetDirectory

7 Nutrition Myths Busted!

2008-01-18T10:32:00.000+08:00

1. The food pyramid is for everyone. For many people, six to eleven daily servings of grains, breads and cereals is just too much. It has been known to cause bloat, fat and ill health.
Take the False Fat quiz and find out if this sort of bloat is making you bulky.

2. There is a perfect diet that will work for everyone. Some people do fabulously well on vegetarian diets, and some people crash and burn. One size only fits the people who come in that size.
Find out which diet is the best fit for you and your lifestyle with our Diet Destiny quiz.

3. All low-carb diets are like the Atkins Diet. There are many ways to get the healthful, weight reducing benefits of eating fewer carbs without going on the Atkins plan.
Looking to make sense of the low-carb craze? Here's an easy explanation of low-carb dieting.

4. Stress does not make you fat. The truth is that the stress hormone cortisol leads to carbohydrate cravings and overeating, as well as to abdominal fat.
Here are some great ways to soothe your stress without food.

5. Metabolisms are all pretty similar. Metabolisms have as great a range as cars. Some of us are Jaguars and some of us are SUVs. You need to match the right kind of gas (food) with the right kind of engine (metabolism).
Is it possible to boost your metabolism? Find out.

6. Blood type does not make a difference. Actually, blood type does play a part in weight loss. People with certain blood types are more likely to be allergic or sensitive to certain foods. Those with type O, for example, are far more likely than other types to be hypersensitive to dairy.
Find out about the blood type diet on Diets A-to-Z.

7. A balanced diet will provide you with everything you need. It's possible to have reasonable health without supplements, but it's virtually impossible to have optimal health without them.
Don't know where to start? Email haofatt@gmail.com with subject Supplements or call +65 98734345 for andy

Main contents extracted from
iVillage Total Health
By: Jonny Bowden

Healthy Balanced Diet

2008-01-16T19:32:00.000+08:00

What is a healthy balanced diet?

Healthy eating means having a variety of food, basing meals on starchy foods and eating at least five portions of fruit and vegetables a day. This also means:

Having a moderate amount of meat and fish
Moderate amounts of milk and dairy food.
Having small or occasional amounts of food high in fat, especially saturated fat.
Or food and drinks high in sugar, or food high in salt.
increase in intake of dietary fibre and liquid.

Starchy foods contain carbohydrate mainly in the form of starch which provides energy, and also some protein, minerals, vitamins and fibre.Fibre helps the digestive system to function properly and it helps to prevent constipation. On average, we only eat two thirds of the fibre we should eat every day.

Examples of starchy foods consist of bread, rice, pasta, breakfast cereals and potatoes.

The healthiest choice is wholegrain foods, such as wholemeal bread or brown rice, as these help to protect us against the risk of heart diseases and strokes.

Fruits and vegetables provide our body with vitamins, minerals, fibre and carbohydrate, mainly in the form of sugars.

It is essential to have a high intake of fruits and vegetables as they can lower risks of heart diseases, some cancers and other health problems.

We should be eating at least five portions of fruit and vegetables a day. But do you know something?

Fresh, frozen, juiced, canned and dried fruit or vegetables can all be taken into consideration.

A portion of fruit or vegetables is about 80g. So we should be having at least 400g of fruits and vegetables everyday.

Juice is counted as one portion no matter how much you drink.

Beans and pulses are counted as a maximum of one portion a day.

Potatoes are not included as they belong in the starchy food group.

Meat, poultry, fish, eggs, nuts and pulses are all rich in protein. Our body needs it for the growth and repair of body tissues.This group of food also provides vitamin B which helps to release the energy from food so it is available for usage by the body. Vitamin B12 which is contained in meat, fish and eggs, greatly aids in the production of red blood cells and in keeping our nervous system healthy.

Liver is the richest source of Vitamin B12 and Vitamin A. Therefore, pregnant women should avoid eating liver because of the excessively rich source of Vitamin A.

Protein-rich foods do contain minerals too including:

Iron which helps to build healthy blood and prevent anemia.
Zinc which helps with wound healing.

Magnesium which helps the body utilize energy.

We should be eating at least 2 portions of fish each week as part of our balanced diet. One of these portions should consist of oily fish such as mackerel, sardines, salmon and trout (canned or fresh). Eating healthy fish can help to protect us against coronary heart disease because they are good sources of a special type of fat that is beneficial to health. On top of that, they are good sources of Vitamin D, which helps the body absorb calcium. However,although canned tuna is still a good source of protein, it is not counted as an oily fish as the canning process removes the beneficial oils.

Recommendation for the maximum number of portions of oily fish we should be eating each week.

2 portion of Oily Fish for woman who are pregnant or breastfeeding otherwise 4 portion of Oily fish for the rest

Milk and dairy foods are also vital components of a balanced diet. They provide protein they are:

Rich in calcium which is needed for healthy bones and teeth.
Provide vitamins, especially Vitamin B also known as riboflavin, which consists of several important functions including helping the body turn the food we eat into energy.

Vitamin A, found only in foods of animal origin. Carotene which can be used by the body to convert into Vitamin A is found in fruits and vegetables such as carrots, sweet potatoes and apricots.

Juice is counted as one portion no matter how much you drink.

Heart-Saving Foods

2008-01-15T23:03:00.000+08:00

No other part of your body benefits more from good dietary choices than your cardiovascular system. What you eat, and choose not to eat, has a dramatic effect on your risk for heart disease and stroke.

Saturated fat, found mostly in meat and full-fat dairy products, is the major culprit in raising blood cholesterol, the main ingredient of artery-clogging plaque. Overindulging in these foods raises the risk of developing heart disease. But you can lower this risk by shifting the emphasis so that nutrient- and fiber-rich foods such as fruits, vegetables, and grains make up approximately two-thirds of what you eat each day.

Plant-based foods provide complex carbohydrates as well as vitamins and minerals. And they contain very little fat. Because they're rich in indigestible fiber, they take up space in the intestines, which can help you control your appetite -- and your weight.

These foods have another advantage. "When you look at non-drug alternatives to reduce cholesterol," says registered dietitian Linda Van Horn, Ph.D., of Northwestern University Medical School in Chicago, "you find that a high-fiber component to a low-fat diet is very effective." Soluble fiber, in particular, has a direct bearing on the body's production, regulation, and elimination of cholesterol. Although the reasons aren't entirely clear, it may be that soluble fiber combines with intestinal fluids to form a gel that binds to fat or prevents it from being absorbed into the bloodstream. Whatever the reason, it does work. One study found that by increasing the amount of soluble fiber they ate, people with Type 2 diabetes decreased their cholesterol levels by almost 7 percent. Other studies show that simply adding two servings a day of oats or other cereals high in soluble fiber can reduce cholesterol levels by almost 3 to 4 percent in people without diabetes. These two servings represent only a small portion of the recommended six to 11 daily servings of bread, cereals, grains, and pasta.

While fiber is the most important dietary adjunct in controlling blood cholesterol, fiber-rich foods contain other nutrients, including antioxidants and phytochemicals, which researchers believe also deter the buildup of plaque in arteries. But the mechanism is unclear. "Is it the nutrients in these foods that have a positive effect, or is it that the more of them you eat, the less fat-laden food you consume?" asks Alice H. Lichtenstein, D. Sc., of the USDA Human Nutrition Research Center at Tufts University in Boston. "We don't know the answer right now, but it's probably a combination of both."

What is clear is that you can eat a heart-healthy diet and still include some fat. "We've made people aware of cholesterol and fat," says Sayed F. Feghali, M.D., a cardiologist at the Texas Heart Institute in Houston. "There's no question that saturated fat is the villain when it comes to cholesterol buildup in blood vessels. But we need some fat. We cannot function on a zero-fat diet."

So be judicious in your choices. Restrict meat and dairy products to less than 10 percent of your daily calories. Try poultry, dried beans, eggs, and nuts for protein and energy. Soy products, when substituted for animal protein, show promise in reducing LDL ("bad") cholesterol. Substitute heart-healthy monounsaturated oils, such as olive, canola, and peanut, for saturated and hydrogenated fats.

Also, watch out for the words "hydrogenated" or "partially hydrogenated" on baked goods and snack foods. They indicate that otherwise heart-healthy unsaturated fat has been manipulated so that oils that would normally be liquid at room temperature stay solid. The process yields trans fats, which raise both total and LDL cholesterol.

Finally, don't be so preoccupied with fat that you lose sight of calories. It's too many calories that add unwanted weight, which can put a strain on your heart.

by Chris Hinz

Understanding High Blood Pressure

2008-01-14T00:08:00.000+08:00

Many of us may have heard of people having high blood pressure, but to understand what blood pressure really is, is another matter.

Blood pressure is the pressure of the blood against the walls of the arteries and it results from two forces. One is created by the heart as it pumps blood into the arteries and through the circulatory system (the system which transport blood throughout our body). The other is the force of the arteries as they resist the blood flow.

It is measured in millimetres mercury (mmHg). There are 2 numbers in the measurement:
Systolic pressure (upper value)-the force created when the heart contracts and pumps the blood around the body.
Diastolic pressure (lower value)-the force in the blood vessels when the heart is relaxing between pumps.

Medical guidelines state that a normal blood pressure for most adults is less than 120/80 mm Hg.

High blood pressure, or Hypertension, is diagnosed if your blood pressure is persistently at or above 140/90mmHg. It is a silent killer with little or no symptoms at all. That is why it is important to check you blood pressure regularly. However if a doctor measured your blood pressure and it was higher than normal, don't panic first. Blood pressure can vary and can be higher due to your body's response to the external environment, such as stress, and also after you've exercised. Hence you must relax while measuring your blood pressure.

However some signs of symptoms such as dizziness, headache, blurred vision or nausea can be produce.

So, what are the Risk Factors for Developing Hypertension?

The risk of hypertension increases with age and is higher in men than in women. You also have a higher risk of developing hypertension if you

- are overweight
- ead a sedentary lifestyle with little physical activity
- eat too much salt, fat and cholesterol
- drink too much alcohol
- smoke
- have persistently high levels of stress

Hypertension is a major risk factor for the development of coronary heart disease and stroke and it is advisable to screen for hypertension when you are 21 years or older.

The way to prevent hypertension is to lead a healthy lifestyle - have a balance diet, less of salt and fat, more of vegetables and fruits, exercise regularly, limit alcohol intake and maintain a healthy weight. Last but not least, control your stress level.

(Singapore's Health Promotion Board)

A video from ihealthtube - Blood pressure Basics

Salt and High Blood Pressure

2008-01-11T19:58:00.000+08:00

Do you know that a diet high in salt can lead to high blood pressure? High blood pressure in turn increases the risk of serious diseases such heart disease and stroke.

A person should take in no more than one teaspoon or 5g of salt a day. But nine out of ten Singaporeans take almost twice the recommended amount.

You may have heard the words 'salt' and 'sodium' being used. Salt (sodium chloride) contains 40% sodium, and is one of the many sources of sodium in our diet. One teaspoon of salt contains 2000mg of sodium. Sodium is not only present in salt, but also found naturally in food. Animal-based products contain higher quantities of sodium than plant-based ones.

Salt is found in both cooked food and processed food. You may not always be able to judge the salt content of food by its taste. The presence of salt in certain food items may not be obvious. For example, did you know that canned food (such as luncheon meat, soups and sausages) and other processed food such as bottled sauces, stock cubes, pickles, cheese, chips and crackers have a high salt content?

Learn to acquire a taste for less salty food. Allow time to recondition your taste buds!

Tips to reduce sodium consumption

Be a savvy shopper
Look out for food products with the healthier choice symbol. These are lower in sodium content, lower in fat and higher in dietary fibre content. Choose fresh vegetables, poultry and meat over processed, cured or pickled food.

Eat in moderation

The salt content in products labelled 'reduced salt', 'low salt', or 'lightly salted' is lower. But you should still enjoy them in moderation as you do not want your total dietary intake of salt to exceed 5 grams a day.

Spice of life
Enjoy the natural taste of foods. Use natural seasonings such as shallot, onion, garlic and ginger, and natural ingredients such as chicken bones, mushroom stalks, soybeans and peanuts instead of stock cubes or other artificial seasonings during cooking.

Stinge on salt

Use salt sparingly and only at the end of your cooking.

Taste it first
Taste your food before you add salt. If you must add salt, do so sparingly. Buy a salt shaker with smaller holes if necessary or use pepper to flavour your meal instead.

Have your 2 servings of fruit + 2 servings of vegetables daily
Fresh fruits and vegetables do not contain salt. They are also rich in vitamins, minerals, antioxidants, phytochemicals and dietary fibre.

Fresh is Best

People often have the misconception that salt, sauces and seasonings are absolutely necessary to make food tastier. Most fresh foods contain glutamate, a natural flavour enhancer. Glutamate rich foods include meat, poultry, fish and vegetables such as peas, corn, tomatoes and mushrooms. They provide natural flavours without the need to add salt and sauces.

Keep your salt intake in check. Reduce the amount of salt in your diet gradually. The "salt-kicking" challenge

1. Set a date when you want to begin your challenge.

2. Decrease the amount of salt used for seasoning / cooking gradually. For example, work towards halving the amount of salt used over a period of two weeks.

3. At the end of two weeks, increase your salt intake to your usual amount. You will be surprised to discover that your usual amount is now too salty for you.

Singapore Health Promotion board

Personalise programme to change your shape

2008-01-05T13:31:00.000+08:00

Most diet books have some big secret, such as cutting almost all carbohydrates or fats out of the diet. The promise is that if you do this one simple thing, you will lose weight and be able to keep eating almost the same way you are now without having to give up the foods you love. But if you don't like your shape, this simple trick might not be very useful. You will need to identify and change several things in your diet and lifestyle at the same time.

Each of us need a personalise plan to optimise their slimming process. One size does not fit every overweight person. People come in different shapes and sizes. You will not be ready to lose weight until you can identify and describe the shape of your body accurately. Generally, there are 3 classifications of body shape.

1) Apple shape

This is where people have higher body fats in the upper part of the body. The fat cells in the upper body includes face, neck and waist.

2) Pear shape

As the name implies, people who have a higher body fats in the lower part of the body.

3) Proportionate shape

The fats is quite evenly distributed to all over the body

Remember, you cannot lose some special fats cells in the body by dieting, which can cause the loss of both muscle and fat. You need proper personalised plan to tackle your own body shape.

Knowledge adapted from David Heber, MD, PHD, Director, UCLA Center for Human Nutrition.

Shape of your body: The Belly Fat

2008-01-05T10:16:00.000+08:00

Most people think that being obese means being very fat. By definition, obesity really means that you have excess fat that doctors are willing to agree that you may be putting your on health at risk.

Did you wonder why extra fat goes to the tummy or belly? Abdominal fat cells are related to white blood cells, which is the cell that help us to fight infection. The primary reason that people die from malnutrition is because of infection, so we have to evolved this special tissue that stores both fat and fight infection. (Notice that people suffering from malnutrition have big belly but skinny at other parts of body).

Fighting weight gain, not weight loss, is the battle that most of us going through everyday in life. Those fat cells overdo a good thing by continuing to produce hormones and special proteins called "cytokines" to store fat efficiently, keep your blood sugar up between meals and stimulate inflammation. Inflammation can help fight infection, which is a good thing if you are malnourished. On the other hand, if you are overweight, then inflammation can b bad. We know that inflammation is a common denominator for chronic diseases like heart disease, diabetes and some forms of cancer. The special fat cells in the abdomen also cause a rise in the level of C-reactive protein in the blood, which is independent risk factor for heart disease.

Knowledge of belly fat adopted from David Heber, MD, PHD, Director of UCLA center for Human Nutrition

Antioxidants and Aging

2008-01-04T22:56:00.000+08:00

What causes aging? What can we do to prevent it? How can antioxidants help?

In biological systems, the normal processes of oxidation are what lead to aging. Oxidation causes the creation of substances called free radicals which are highly reactive. These free radicals can readily react with and deteriorate other molecules. Note that it says molecules so that means free radicals dont know the difference between foreign bodies and healthy cells. And when free radicals start attacking the bodys own cells, the results are Aging.

What are antioxidants?

They are the vitamins, minerals and enzymes in your food that help to fight free radicals. The function of antioxidants is to destroy harmful free radicals, counteracting the damaging of tissues and in effect, treating aging or causing its retardation.

Antioxidants are plentiful in more common vitamins such as retinol or Vitamin A, ascorbic acid or Vitamin C, tocopherol or Vitamin E, and selenium. They can be nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Research now confirms a balanced diet rich in whole grain cereals, nuts, seeds, fruits and vegetables provides essential vitamins, minerals, antioxidants and other nutrients that reduce the risk of cardiovascular disease and cancer.

Antioxidants are believed to play an important role in preventing the expansion of such chronic illnesses as heart disease, stroke, cancer, Alzheimers disease, Rheumatoid arthritis, and cataracts.

Although antioxidants cannot completely rid our bodies of free radicals, they can however work to retard or minimize the damage caused. Antioxidants block the process of oxidation by neutralizing free radicals. By neutralizing, they themselves become oxidized. For this reason, our bodies are always in need of a steady source of antioxidants.

How antioxidants work is a two-way process. First is the chain-breaking. This is where the antioxidant comes in to shatter the chain reaction of free radicals turning other molecules into free radicals like them. Chain-breaking is also called Stabilization.

The other aspect is more on the preventive side. Antioxidant enzymes like superoxide dismutase, catalase, and glutathione peroxidase prevent oxidation by reducing the rate of chain initiation. This time, instead of waiting for the free radicals to make a long chain of free radicals, antioxidants scavenge initiating radicals and destroy them before oxidation is set in motion.

Thus, aging is delayed and not only that, diseases and other illnesses caused by harmful free radicals are avoided.

Exercise: 7 benefits of regular physical activity

2008-01-04T11:11:00.000+08:00

Need motivation to exercise? Here are seven ways exercise can improve your life — starting today! Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of exercise — from preventing chronic health conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket. Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

4. Exercise strengthens your heart and lungs.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.

Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.

Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Overweight and Obesity

2008-01-03T23:51:00.000+08:00

The World Health Organization (WHO) defines overweight and obesity as "abnormal or excessive fat accumulation that may impair health". Overweight and obese individuals are increasing in number both in Singapore and on a global scale. These individuals have an increased risk of developing hypertension, coronary heart disease, stroke and diabetes mellitus.

The basic cause of overweight and obesity is an intake of dietary calories in excess of calories expended through physical activity. Habitual consumption of foods with high fat, carbohydrate or sugar contents as well as a sedentary lifestyle are major contributing factors.

In technical terms, overweight and obesity are defined according to the body mass index (BMI) formula as shown below:

BMI = weight(kg) / (height(m) x height(m))

The WHO defines overweight and obesity according to the BMI cut-off levels of 25 and 30 kg/m2 respectively. However, studies have shown that Asians have an increased risk of coronary heart disease and diabetes mellitus at lower BMI levels. Thus, the lower BMI cut-off levels of 23 and 27.5 kg/m2 are recommended for Asians.

According to WHO BMI (kg/m2), those between 25 to 30 is classified as overweight and above 30 is considered obese

For Asian BMI (kg/m2) standard, 23 to 27.5 is considered overweight and above 27.5 is considered obese.

Fats Ratio

In my opinion, the BMI does not really reflect whether a person is really overwight of fall under the normal category. As the density of muscles is more than that of fats, an athlete may have a higher BMI. Whereas, a person with normal BMI may have higher percentage of fats in his body.

In the next article, i shall have more write up on this fats ratio test

Health conscious

2008-01-03T00:18:00.000+08:00

On 31Dec 2007, I have conducted a survey among my family and friends regarding their eating habits. The results are very shocking as none of my friends (14 of them I have asked) satisfy the daily nutrition intake as recommended by the Singapore Health Promotion Board!

Below are some of the nutrients that most of my friends are lacking/excessive:

1) Calcium

Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. Increase your calcium intake from a variety of sources.
Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products.

Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day.

2)Dietary Fibre

An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday.
Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.

3) Sodium

Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks. The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust.
Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.

Singaporeans least obsessed about weight: global survey

2008-01-03T00:08:00.000+08:00

By Hasnita A. Majid, Channel NewsAsia

SINGAPORE: When it comes to fighting the flab, Singaporeans are the least weight-obsessed in the world, according to a global survey that looked at weight management among more than 9,000 respondents.

Those interviewed came from 13 countries on five continents.

The global survey by research firm Synovate revealed that when battling the bulge, Singaporeans pale in comparison to others in countries like the US, Canada, Hong Kong, Australia and Malaysia.

Almost 37 per cent have never weighed themselves and for the rest who do, they still indulge themselves a little.

The laissez-faire attitude towards weight is similar across other Asian countries, like Malaysia and Hong Kong.

In Hong Kong, 60 per cent of respondents admit that they weigh themselves, only when they remember to.

Respondents from these countries also showed that they are more relaxed about their eating and exercising habits, compared to their Middle Eastern and Brazilian counterparts. 21 per cent of Saudi Arabians use herbs or supplements to lose weight, while 26 per cent of Brazilians attend exercise classes or go to the gym regularly.

In contrast, the most weight conscious are the French and Americans. Half of them say they check their weight at least once a week.

When it comes to fast food, the survey found that the French, Singaporeans and Hong Kong respondents are the least reliant on such food. Synovate said that this is probably due to the fact that the three cultures take pride in their local cuisine, so giving up fast food is no big deal.

And as for the number one fast food nation, the United Kingdom claimed that title, as 45 per cent said they like the taste of fast food too much to give it up. This title is followed by the US and Canada.

On obesity, the survey found that people generally believed that the main culprit is food, rather than genetics.

Most respondents in the US and the UK said that the likely factor for obesity is due to "lack of discipline". 20 per cent of Singaporean respondents blame it on the lack of exercise. Very few people blame their government as the number one factor in causing obesity.

Channel News Asia dated 02 Jan 2008

The Healthy Diet Pyramid

2007-12-29T11:20:00.000+08:00

Using the Healthy Diet PyramidThe Healthy Diet Pyramid is a guide, to help you plan and eat a well balanced diet each day. In general, you should select more food from the base of the pyramid (the carbohydrates), and less from the top of the pyramid (fats, oils, sugar, salt).

Rice and alternatives - Placed at the base of the Pyramid are rice, noodles, bread, pasta, cereals, porridge, lontong, chapati, naan, idli, thosai & biscuits. These foods are excellent sources of complex carbohydrates, vitamins & minerals & dietary fibre. You should consume at least five servings daily, preferably including one serving of wholegrain products.

Fruit - This group consists of fresh, dried, frozen, canned fruit and fruit juices. They are rich sources of vitamin A, C, potassium, fibre (excluding fruit juices) and flavonoids. Take two servings a day, especially the deeply or brightly (yellow, orange) coloured ones.

Vegetables - This group consists of leafy, non-leafy, cruciferous and root vegetables. They are rich sources of vitamins A, C, folic acid, minerals such as calcium, iron, potassium, fibre and phytochemicals. Take two servings a day and include one serving daily of dark green or yellow-orange vegetables.

Meat and alternatives - This group includes meat, poultry, fish, seafood, milk, milk products, nuts and seeds. These foods are excellent sources of protein, calcium, B-vitamins, iron and zinc. Take at least two servings a day.

Dairy and Infant Nutrition

If you have infants at home, you need to take good care of their diet, as it is vital for their normal growth and development.

Dairy food plays an important role in building strong bones and teeth and preventing osteoporosis (a condition where our bones become weak, brittle and are prone to fractures later in life). In addition to being excellent sources of calcium, dairy products are also good sources of protein, essential vitamins A and D, and minerals.

For the first 6 months of an infant's life, breastfeeding is recommended as it consists of all the nutrients your baby needs. At 7 months, he will require other food besides breastmilk to meet his rapid growth needs. You can begin to introduce small amounts of semi solids while continuing to give your baby breastmilk.

Aim to give your baby food from all the 4 food groups of the Healthy Diet pyramid. Here are some examples of dairy introductory food for your baby:

Yoghurt and iron-fortified infant cereal is smooth and fine in texture and would be suitable for a 7 month old baby
Soft milk-based biscuits are good semi-solid food for a 7 to 9 month old baby

For older infants, 10 to 12 months of age, cheese cubes/slices are good finger food.

Always introduce one food item at a time to your young child. Wait for about 1 week before introducing another new food item as this will help you trace which food might present an allergic reaction in your child, if any.

From Singapore Health Promotion Board

Organic Food - A healthier choice?

2007-12-29T11:04:00.000+08:00

There are many contaminants that assault us on a daily basis. Toxins are in the air we breathe, the water we drink and the foods we eat. Eating organic food greatly reduces the toxins we consume and it is becoming more popular as people are becoming more health conscious. There are now certain regulations for growing organic foods commercially and many foods, especially eggs, bear an organic certification label.

What Is Organic Food?

Organic food is food that is grown naturally without the aid of commercial fertilizers and chemicals like insecticides, herbicides, and anti-fungal substances. Organic growers use only organic fertilizers and remedies for growing plants. These foods are natural and unrefined. Feeding the animals food that has no chemicals added to it in turn produces organic animal products such as meat, poultry and eggs. For example, chickens and poultry are allowed to roam free as opposed to being kept cooped up in cages, and fruits and vegetables are not chemically ripened.

Advantages Of Organic Food:

There are several advantages for us in eating organic foods:

• There are considerably less toxins in the food as it is grown without the aid of chemicals.

• It is often better tasting.

• It is better for you as there are more nutrients in organic foods and Omega3 is often found in organic eggs.

How Organic Food Will Improve Your Health:

A natural diet consisting of unrefined foods, more fiber, less chemicals and toxins will improve your overall health in several ways:

• More fiber from fiber rich foods and those that are unrefined will help your digestive system and allow your whole body to function better.

• Some organic eggs are produced from chickens that are fed on vegetarian feed. This will cut down trans fat and animal fat in the eggs. Omega 3 is found in organic eggs, this substance can be good for the heart.

• There is more iron in the yolk of an organic egg. Note the pale color of the commercial egg yolk as opposed to the dark yellow/orange of the organic egg.

• Due to the absence of refinement in organic food it is more satisfying. It will help you with any weight loss program by encouraging you to eat less.

• Organic fruits and vegetables have more nutrition than those commercially grown; you will be feeding your body with better food and improve your overall health.

Organic foods are the wave of the future as more people become more educated about their health and the foods that are good for them. At present, prices are a little higher for organic products but it is worth it when you consider the benefits. By switching to organic food you will improve your health and well-being and you will also be able to boost your immune system and help your body fight off diseases and toxins.

Extracted from Lovely Magazine

Food Labels

2007-12-23T12:11:00.000+08:00

Food labels are useful in deciding whether the food fits into your daily meal plan. Lots of informations such as the nutritional content and value of the food can be obtained from the label. It is always good to take a few moments to use the labels and choose the best food for you and your family.

Healthier choice symbol - A guide to better buy!

The healthier choice symbol administered by Singapore Health Promotion Board helps consumers to make better choices when buying food.

Products with this label are lower in fat and sodium, some of which are rich in dietary fibre. Studies have shown that a high fat and low fibre diet is associated with higher risk of heart diseases, high blood pressure, diabetes and some forms of cancer. However, we can reduce the risk of getting those diseases by adopting a healthy eating habit.

The Healthier Choice Symbol on a food product indicates that it is a better choice. It does NOT mean that you would enjoy more health benefits if large amounts are eaten. As a matter of fact, products with the Healthier Choice Symbol should be eaten in the context of a balanced diet.Remember, the key to a balanced diet is to include a variety of foods. We should eat some foods from all the four food groups daily, namely; rice & alternative, fruit, vegetables; and meat & alternatives.

Singapore Health Promotion Board

10 Foods that is rich in Antioxidant

2007-12-23T11:58:00.000+08:00

Antioxidants can help prevent heart disease and cancer, reduce blood pressure and slow the effects of aging. These naturally occurring compounds protect the body from harmful, excess free radicals, sweeping them up before they can cause damage. And the best way to lay an antioxidant-rich foundation that's inhospitable to toxins and free radicals is through a combination of whole foods.

1) BERRIES

Few fruits have quite the provocative allure, the fragile charm or the nutrients of berries. They're full of fiber, minerals and vitamins, and loaded with healing antioxidants. Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. Strawberries, raspberries and blackberries contain ellagic acid, a plant compound that combats carcinogens. Blueberries also appear to delay the onset of age-related loss of cognitive function.

2) BROCCOLI

Maybe you never listened when Mom said, "Eat your broccoli." So listen now. Broccoli and other cruciferous vegetables like cabbage, cauliflower and Brussels sprouts, can help prevent cancer and ward off heart disease. Cruciferous vegetables contain a compound called indole-3-carbinol (I3C - a potent antioxidant that breaks down estrogen in the body) that reduces the risk of breast cancer and other estrogen-sensitive cancers, like cancer of the ovaries and cervix. Other studies have shown that broccoli can help fight cervical dysplasia, a precancerous condition. Broccoli also contains other protective constituents like beta-carotene, which can help prevent cancer and heart disease.

3) TOMATOES

Tomatoes are fast becoming one of our favorite modern foods, and for good reason -- they can ward off certain kinds of cancer, prevent macular degeneration and cataracts, and help maintain mental function as we age. Tomatoes contain lycopene, a relatively rare member of the carotenoid family, also found in pink grapefruit and twice as powerful as beta-carotene. Studies have shown that men who eat more tomatoes or tomato sauce have significantly lower rates of prostate cancer. Other studies suggest lycopene can help prevent lung, colon and breast cancers. Tomatoes also contain the antioxidant glutathione, which helps boost immune function. Note: cooked tomatoes are preferable, since heat allows more desirable antioxidants in tomatoes to be made available to the body. And because lycopene is fat-soluble, eating tomatoes with oil can improve absorption.

4) RED GRAPES

A little red wine can keep your heart beating longer and stronger. Why? Mostly because of substances called resveratrol and quercetin found in red grapes. These potent antioxidants boost heart health by acting as free-radical scavengers, reducing platelet aggregation and helping blood vessels remain open and flexible. Resveratrol can also protect against cancer and reduce the risk of inflammatory diseases, gastric ulcers, stroke and even osteoporosis.

5) GARLIC

The "stinking rose," perhaps the world's oldest known medicinal and culinary herb, is packed with antioxidants that can help fend off cancer, heart disease and the effects of aging. The sulfur compounds that give garlic its pungent odor are thought to be responsible for its healing benefits. Studies have shown that garlic keeps the heart healthy by lowering cholesterol levels, reducing blood pressure, fighting free radicals and keeping blood from clotting. Other studies suggest that eating garlic regularly can help prevent cancer. It also has potent anti-fungal properties and can help treat asthma and yeast infections.

6) SPINACH

Popeye may have thought eating spinach gave him strength, but it also allowed him to hit a nutritional jackpot. Because lutein (an antioxidant found in spinach) is the main pigment in the macula - the region of maximum visual sensitivity - it can help protect your vision. Studies have shown that people who eat spinach are less likely to develop cataracts and macular degeneration, the two most common causes of vision loss. Lutein appears to work by shielding the retina from sun damage and fighting free radicals that can harm the eyes. Some preliminary studies have suggested that lutein can also help prevent heart disease.

7) TEA

The most frequently consumed beverage in the world may also be one of the best ways to prevent a number of degenerative diseases. Tea has been shown to significantly reduce the risk of cancer, heart disease, stroke and other diseases. It was originally thought that green tea had more antioxidants than black tea, but recent studies suggest that they are equally beneficial. The catechins in green tea are oxidized in the manufacturing process of black tea, forming free-radical fighting theaflavins.

8) CARROT

Carrots are loaded with a potent antioxidant called beta-carotene, a member of the healing family of carotenoids. Also found in beets, sweet potatoes and other yellow-orange vegetables, beta-carotene provides protection against: cancer, especially lung, bladder, breast, esophageal and stomach cancers; heart disease, and the progression of arthritis by as much as 70 percent. Note: Cooked carrots have considerably higher levels of antioxidants than uncooked, probably because heat breaks down the active compounds and makes them more available.

9) SOY

The enduring favorite of health-foods aficionados, soy can help prevent cancer, lower cholesterol, ward off osteoporosis and lessen the effects of menopause. Most of the health benefits of soy have been attributed to its content of Genistein and other isoflavones, which resemble natural estrogens in the body. Studies have shown that Genistein can help prevent breast, colon and prostate cancers. Additionally, soy can reduce both overall cholesterol levels and LDL (low-density lipoprotein or "bad") cholesterol levels, without affecting the levels of beneficial HDL. Soy can also prevent osteoporosis and help alleviate the symptoms of menopause, such as hot flashes.

10) WHOLE GRAINS

Your morning bowl of cereal may be a more potent source of phytochemicals than you think -- as long as it's whole-grain variety. Vitamin E in grains is a potent antioxidant that plays a role in preventing cancer, especially prostate cancer. Other studies have found that it can boost immunity, slow the progression of Alzheimer's disease, treat and possibly prevent arthritis, prevent sunburn and treat male infertility. Grains are also rich in phytic acid, known as IP-6, a potent antioxidant that can help protect against breast, colon and liver cancers.

by Lisa Turner
Better Nutrition, Jan 2002