The dos and don’ts of weight loss

December 28, 2012

          

Top tips to lose weight.

 

Not sure about how to diet, or of the best way to lose weight and maintain that weight loss? To help you out, here are a few weight loss do’s and don’ts to help you home in on your goal and keep the weight off.

When embarking on weight loss then do…
Eat regularlyRe-fuelling when you are hungry is a good idea, but make sure that you snack on the right things. Good snacks are fruit, vegetable sticks and low fat dips, scones (watch the butter), sandwiches, toast, smoothies and low fat or diet yogurt.

Take a walk at lunchtimeJust small changes make a big difference over time. Offer to make the coffee at work or wash up, just walking over to the kettle every day for a few weeks counts! Or could even exercise at your desk.

Go shopping with a list
There is nothing worse than standing in the chocolate aisle with a growling stomach, it makes it all the more tempting to grab foods that are high in fat and sugar. Make sure you do your food shopping with a list — and not when you are hungry too.

Don’t be conned by marketingLow fat does not necessarily mean low calorie; many manufacturers lower the amount of fat in dessert foods and increase the amount of sugar to compensate. Make sure you read the labels on food stuffs so you know exactly what you are eating.

Get supportThis is really important if you are to succeed at losing weight in the long-term. Being surrounded by people who will eat the same foods and encourage you along the way is a good idea. Find a ‘buddy’ or someone in your family to boost your morale. This can really help if you are taking up a new exercise regime; it makes backing out much harder to do!

Watch your portion sizesNext time you go out, look at the amounts that your friends eat; you may be surprised at how much you consume in comparison to others. It is important to get your meal portions correct so try to eat more fruit, vegetables and starchy foods and less of the protein, dairy products and fatty and sugary foods.

Set yourself achievable goalsThis is important as you have something to aim for and if you make it achievable then you feel good when you reach the goal, rewarding yourself perhaps with a nice hot bath or a night out to the movies.

Tackle problems and don’t rely on food as a comfortA large number of us use food as a way of relieving stress and as a way to unwind when we are not even hungry.

Remember that there are no ‘good’ or ‘bad’ foods, only ‘good’ or ‘bad’ dietsThis means that you can have treats; it is really important to be able to have what we call ‘flexible restraint’ and pick and choose when you have foods such as chocolate and chips.

Do monitor your food intake and physical activityUsing a diary or blog to record what you eat and how much you exercise is an excellent start. This helps you to understand where are your ‘danger periods’ on a daily basis, such as in the evenings when you relax in front of the TV. Once you have found out when you are most likely to waver it is easier to find ways to help yourself e.g. going for a walk instead of watching TV or having a bath, reading a book etc.

When embarking on a weight loss then don’t …
Don’t rely on just changing your food intake to lose weightResearch has proven that a combination of both exercise and altered eating habits is the best way to lose and maintain weight loss.

Think a fad diet will be the answer to your weight issue
This is a sure-fire way to head for the junk food. Many fad diets promise great weight loss but are unbalanced, and only make you crave the foods that it advises against. Life is for living and we should try to have a sensible and realistic approach to weight loss!

Don’t miss breakfast!
A classic way to think you are cutting back is to miss the most important meal of the day. By missing breakfast you are more likely to go for a snack mid-morning and it may not always be a healthy one you reach for!

Don’t become obsessive about your food intakeIf you feel you are permanently on a diet, ask yourself why. There is no point going out for a meal and feeling deprived, think of coping strategies to make such occasions as enjoyable as they should be. Why not cut back the day before you go out for that meal or even the day after?

Lifestyle changes may cure some diabetics

 

Thursday, Dec 27, 2012
Reuters

One in nine people with diabetes saw his blood sugar levels dip back to normal or prediabetic levels after a year on an intensive diet and exercise programme, a new study has found.

 

Prediabetes is the condition in which blood sugar is elevated but not to the level of diabetes.

 

Complete remission of type 2 diabetes is still very rare, researchers said. But they added that the new study can give people with the disease hope that they can stop medication and probably lower their risk of diabetes-related complications by making lifestyle changes.

Dr Edward Gregg, the lead author of the report from the Centers for Disease Control and Prevention in the United States, said: "The long-term assumption is that once you have diabetes, there's no turning back and there's no remission or cure."

 

The research "is a reminder that adopting a healthy diet, physically active lifestyle and maintaining a healthy weight are going to help manage people's diabetes better", he said.

 

The study by his team could not prove the experimental programme - which included weekly group and individual counselling sessions for six months, followed by less frequent visits - was directly responsible for blood sugar improvements.

 

The original goal of the research was to look at whether that intervention lowered participants' risk of heart disease. So far, it has not.

 

But the diabetes improvements are in line with better weight loss and fitness among people in the programme compared with those in another group who went to only a few annual counselling sessions, the researchers reported last week in the Journal Of The American Medical Association.

 

The new study included 4,503 diabetic patients who were also overweight or obese.

 

People randomly assigned to the intensive programme received diet and exercise counselling and were given the goal of consuming 1,200 to 1,800 calories per day and increasing physical activity to just under three hours per week.

 

After one year, 11.5 per cent of them had at least partial diabetes remission, meaning that without medication, their blood sugar levels were no longer above the diabetes threshold.

Just 2 per cent of participants in the non-intervention group saw their diabetes improve significantly.

 

People who had had diabetes for fewer years were more likely to see improvements in their blood sugar levels, as were those who lost more weight or had stronger fitness gains during the study.

 

However, fewer than one-third of the people whose diabetes went into remission during the programme managed to keep their blood sugar levels down for at least four years, the researchers found.

 

Dr David Arterburn, from Group Health Research Institute in Seattle, who co-wrote an editorial published with the new study, said anyone with diabetes - or at high risk of the disease - should consider either lifestyle interventions or surgery, if they are eligible, to reduce future health risks.

 

Some studies of weight-loss surgery, for instance, have found that two-thirds of people who start out with diabetes experience complete remission, he said.

 

 

 

What's it like to be in the hospital?

(A Pink Sunset)

Angela Giaco, who manages Pink Sunset Blog contacted me while she was in the hospital for asthma. Angela was lucky enough to get out of the hospital just before Christmas! Asthma never picks a good time to hit, my kids have been in the hospital 12 times over the years, including the 4th of July, New Year's Eve and on their birthday. Angela's story is interesting, you can read what it's like to be in the hospital from her point of view.

So why do you need to be hospitalized for asthma? There comes a point when you can't do anything more at home and you are still having a hard time breathing. My kids already take daily asthma controller medicine, allergy medicine, a leukotriene modifier, and have had 5 years of allergy shots. When my kids start the horrible asthma cough and their peak flow meter  is in the yellow zone, they take oral steroids, prednisone  Sometimes that works for my kids, other times they continue to get worse, and we move to the next step, which is an steroid injection-decadron. 

If they are looking really pale and their lips are turning dark, we head to the Emergency Room as fast as we can. It also helps to have an oximeter to watch their oxygen saturation rate. I know that if their oxygen level dips to 91, it's time to head to the hospital. They usually admit the kids when their oxygen saturation rate is around 89. Once in the hospital, they start the kids on oxygen and give them an IV of corticosteroids. They take a chest x-ray to check for pneumonia and the respiratory therapist comes in every 4 hours to give them breathing treatments and listen to their lungs.

Here's more information from Webmd on when to go to the doctor of hospital

You may never end up in the hospital with your asthma, then again you might. Learning more about the emergency signs of an asthma attack can help you know if and when you need to head to the hospital. Better to learn now than when you are in the middle of a severe asthma attack. 
 
So stay healthy and keep taking your asthma medicine!

The holidaymaker’s guide to hangover remedies

The holidaymaker’s guide to hangover remedies

December 27, 2012

Your best bet for soothing a hangover may be coffee, painkillers, and a day in bed, experts say.

 

PARIS, Dec 27 — While you may not be hanging from the chandelier, a season of holiday parties makes it easy to overindulge. But here are a few dos and don’ts to help tame the hangover beast.
A tried and true method is coffee and over-the-counter painkillers to dull a hangover, and research proves it works. A study published December 2010 in the online science journal PLoS One found that drinking coffee about four hours after a night out works best, since that is when acetate levels begin to spike, which is blamed for causing those crushing hangover headaches.

Also rehydrate: Juice, water, ginger tea, and sports drinks will make you feel a little better.

Fitness blog Blisstree recommends coconut water: “It’s chock full of electrolytes (especially potassium) and can rehydrate you pretty quickly.”

While some blogs and websites attest to “sweating it out” with a hot bath or sauna, CNN writes that it could further dehydrate your already dehydrated system. Researchers from the Finnish State Alcohol Company’s Research Laboratories in Helsinki warn that taking a sauna after a night of drinking is dangerous, in that it can cause drops in blood pressure and abnormal heart rhythms.

The only real cure for a hangover is not to drink, or to drink in moderation. If you imbibe, sip no more than one alcoholic beverage per hour and remember to hydrate with water. If you are feeling drunk, lay off the cocktails and load up on water, and avoid bubbly and very sweet drinks.

“Everyone will have a method they swear by, but there is no evidence to suggest the hair of the dog, bananas, effervescent drink tablets (containing vitamin B complex and vitamin C), green tea,
cabbage, exercise, eggs, fresh air, ginseng and a lot of other hangover cures actually work,” wrote health columnist Dr Luisa Dillner for The Guardian in the UK this month. Your best bet: go to bed.

In eight to 24 hours, you’ll feel better, she says.

Like to drink but never had a hangover? A 2008 study from Boston University found that 25 to 30 per cent of people may be resistant to them.
 — AFP/Relaxnews

Roast pork belly

Roast pork belly

 

Hedy Khoo | The New Paper | Wed Dec 26 2012

  

While roast pork belly is easily available, it's much harder to find one with the skin perfectly roasted to a biscuit-like texture.
Singapore, December 26, 2012
If you have been racking your brains for that special dish to wow your guests this festive season, here's a suggestion.

Celebrate with an Asian twist and make siu yuk (Cantonese for roast pork) your centrepiece.

It's a dish that is bound to elicit admiration and delight. It takes a fair amount of willpower to resist the succulent and fragrant meat covered with that crisp and crunchy skin.

While roast pork belly is easily available, it's much harder to find one with the skin perfectly roasted to a biscuit-like texture.

This week, Madam Janet Lo, a housewife in her 40s, shares her recipe for roasted pork belly which will have that perfect crunch - if you do it right.

Madam Lo is originally from Hong Kong and lived in Singapore between 2006 and 2008.

She currently lives in Korea, where her husband works.

Madam Lo - an avid home cook - picked up her culinary interest from her parents.

"On weekends, my father would spend an entire afternoon preparing our dinner. The dishes he made were so yummy. That's why I like homemade food," she says.

"He inspired me to learn how to cook."

For the roast pork, Madam Lo says there are two steps crucial to achieving a superbly crispy skin.

The first is to prick the skin with a pork skin pricking tool - a wooden handle with a set of spikes at one end. If you don't have one, use several skewers tied together.

The second is to scorch the skin, then scrape off the burnt layer. You then scorch and scrape one more time.

For the marinade, instead of fermented bean curd - which some roast pork recipes call for - Madam Lo uses miso paste.

Use white miso paste, says Madam Lo, as the flavour of other types is too strong for this recipe.

The first time I tried out the recipe, I made the mistake of marinating the pork with its skin side down.

This caused the skin to become soggy and it didn't turn out crisp the way I hoped.

Make sure the meat is placed skin side up at all times.

The second time I tried the recipe, after rinsing the pork, I placed it in the fridge to dry out before adding the marinade.

This stage of letting the pork air dry is important. To hasten the process, you can even use an electric fan to blow dry the pork.

Madam Lo suggests serving the roast pork with mustard on the side as it enhances the flavour.
hedykhoo@sph.com.sg

Madam Lo's recipe for roast pork
Ingredients

• 1kg boneless belly pork (preferably square-shaped)
• 4 tbsp fine salt
• 1 tbsp shichimi togarashi (Japanese seven spice) or Chinese five spice powder
• 2 to 3 tbsp shiro miso (white miso paste)
• 5 drops of white rice vinegar
• 2 drops of Chinese rose wine
• 2 drops of Chinese red vinegar

METHOD PREPARING

1. Wash and dry the belly pork.
2. Insert a skewer along all four edges of the pork. This helps to maintain the shape as the meat will shrink during cooking.
3. On the meat side of the pork, leaving a border of 2cm along all four sides, make five to six long cuts, 0.5cm deep. These incisions allow the marinade to penetrate the meat. Do not cut too deep.
4. Spread the Japanese seven spice or Chinese five spice powder over the meat followed by the miso paste. Take care that the spice and miso paste do not go on the skin.
5. Turn the pork, skin side is up.
6. Sprinkle the salt, covering the skin.
7. Leave it to marinate, skin side up, in the fridge overnight or for at least three hours.
8. Remove from the fridge and wipe away the salt.
9. In a bowl, mix the white rice vinegar, the red vinegar and rose wine.
10. Brush the mixture onto the skin.
11. Allow to air dry for at least two hours.
12. The skin should be completely dry before roasting. Add more miso paste on the meat side if necessary.
    
     

ROASTING

1. Place the pork, skin side up, on a roasting rack.
2. Preheat the oven to 250 deg C.
3. Roast the meat for 10 minutes and remove from the oven.
4. Use a pork skin pricking tool, or several skewers, to pierce the skin of the pork.
5. Do not pierce beyond the layer of fat under the skin.
6. Place the pork back in the oven and allow it to roast until the skin is scorched. This should take 10 to 20 minutes depending on your oven.
7. Remove from oven and use a knife to scrape the scorched layer from the skin.
8. Place the pork back in the oven and allow it to become scorched again.
9. Remove and scrape off the scorched layer.
10. Cover the pork with a sheet of aluminium foil. Lower the heat to 180 degrees C and roast for another 25 to 30 minutes until the meat is completely cooked through. Cooking time will depend on your oven.
11. Allow the meat to rest for 20 minutes.
12. Trim away the burnt parts and slice off about 0.5cm from the bottom of the meat.
13. Cut into bite-sized pieces.

Over the river and thru the woods...

(Shutterstock image)

......to Grandmother's house we go. It's supposed to be a fun time at grandma's, but I'm starting to think my in-laws have other motives. Are they trying to kill me off?!

It's scary traveling with food allergies, and grandma's house has everything we are allergic to. Son #2 is allergic to tree nuts, and what does she have? Almond milk and almond butter.  Same thing happened last time we were there, we had to go buy a gallon of milk and remind her that Son #2 is allergic to tree nuts, and that means he can't drink almond milk. He needs regular old cow's milk.

Then Hubby decided to make Clam Chowder for Christmas Eve dinner. I am allergic seafood, so I bought a can of chicken noodle soup at the store so I could have something to eat. I left the kitchen when he started cooking, and was watching TV in the area next to the kitchen. Suddenly, I felt a flushed feeling race through my body and my heart started pounding. My first thought was the seafood. Uh oh! I ran from the room into another part of the house, closed the door and opened the window. I started breathing in deeply to fill my body with fresh air. I grabbed my Epi pen just in case I needed to use it. Maybe I didn't breathe in enough of the cooking fumes, because it didn't get any worse.

Strange reaction? I was at a conference this spring when an allergy specialist was talking about seafood allergies. He said in rare cases, you can have anaphylaxis just from breathing in cooking vapors of seafood. I found an article about seafood allergies from American College of Allergy, Asthma & Immunology. Seafood has a protein that becomes airborne while you are cooking. If you are allergic to seafood, simply breathing in the same room while someone is cooking seafood can cause anaphylaxis! 

Did you also know that a seafood allergy can appear later in life? I remember eating seafood as a kid. I didn't like it, but I ate it. I developed an allergy to it about 20 years ago. My brother still thinks it's all in my head because I ate seafood as a kid. It's frustrating and dangerous when people don't believe you have a food allergy, or don't understand how scary it is to have a food allergy. Once you develop an allergy to seafood, it's usually there for the rest of your life.

So, we survived the weekend. For those of you who don't have food allergies, please take it seriously when someone is visiting your home and they say they have food allergies. It can be be the difference between life and death for that person. Asthma and Asthma Network, Mothers of Asthmatics has a great article about anaphylaxis. 

You should read it, it might help you save a life someday.

How to get rid of Christmas weight

December 24, 2012

          

5 easy ways to shed post-Christmas pounds.

 

Even though research has shown that the average American only gains 1.8 pounds over the festive period, they also found that the weight gained over Christmas was not lost during the year. So, even though the weight gain is not huge, putting on that much every year can have serious effects on your health and your self-esteem. To find out how you can shed the post-Christmas pounds for good, take at look at these top tips.

Give away leftover treatsAfter feasting for nearly two weeks, it can be hard to stop eating; especially so if you have too many treats in the cupboard. When people come over for Christmas they tend to be laden with gifts and the odd food-based present. Inevitably, not all of the food items you brought or were given will be eaten come January the first.

Yet with all of those Christmas goodies in the cupboard you’ll find it that much harder to stick to your new healthy eating regime. Rather than keep all of that calorific food, why not continue the Christmas cheer and pack up the food into a hamper or basket and give someone you know a treat.

Or, give the hamper to a worthy cause. This will help you stick to your New Year’s resolutions.

Drink waterFor the majority of us, Christmas is spent nibbling cookies, cakes and all sorts of other unhealthy food. Therefore, once the festive season ends our bodies are filled with harmful toxins. To flush out these substances, drink lots of water. You should aim to drink around three quarters to one full gallon of water in order to flush out these toxins.

If you don’t like drinking water or struggle to guzzle lots, then we have some tricks to help you drink more. Firstly, you could invest in a drinking glass that you really like. Or you could attach elastic bands to your water bottle. Every time you drink a bottle’s worth of water you can remove one of the bands. If you dislike the taste of water, try decaffeinated iced tea or add some squeezed lemon juice to turn plain water into a refreshing, zingy drink.

Make plans
After Christmas most of us struggle to shed post-Christmas pounds because we are bored. January signals a time for cutting back and staying in, so that we can address our finances and save a little money. Yet after all the glitz and fun of December, staying in becomes hard and we often find ourselves bored and low. Consequently, most of us tend to indulge in a little comfort eating. This is terrible news for your resolution to shed that Christmas weight.

To combat the boredom and post-Christmas blues you need to plan some fun, cheap activities. You could volunteer at a youth centre, enter a fun run event or arrange to meet up with friends and go on a long walk somewhere pretty.

ProteinWant to kick your sluggish post-Christmas metabolism into life to shed those post-Christmas pounds? Well, you’ll be please to hear that protein is the solution to your metabolism issues. For breakfast eat around 10 to 15 grams of protein in order to get your metabolism into gear at the start of the day. An egg on toast or some low-fat yoghurt with honey and nuts is a great breakfast if you want to shed that Christmas weight.

After your busy day, half an hour before you go to sleep you should eat another protein heavy snack. This time you could choose a small protein shake or some cottage cheese with berries and honey. Eating protein before bed will help to increase your metabolism when you are asleep.

Light a candleOver Christmas we consume a shocking amount of sugar. Therefore, when we come to shed post-Christmas weight our blood sugar levels are unstable, which can cause us to crave calorific, unhealthy snacks. If you want to beat these cravings the trick is to light a vanilla candle. A study at St George’s hospital in London found that vanilla-scented patches significantly reduced participants’ appetite for sweet foods and drinks. It is believed that this is because the smell of vanilla can help to suppress sweet cravings. This January, make sure you have a stock of vanilla scented candles in your cupboard and light one when you have an urge for something sweet.

Bitter Gourd - A tasty bite of bitter

Bitter Gourd   -  A tasty bite of bitter

Posted on 20 December 2012 - 06:11pm

 

Bitter gourd used in a quick stew with chicken and bean paste makes a delicious and healthy dish. THE SIMPLE HOUSEWIFE

THE bitter gourd is a vegetable many find hard to enjoy because of its bitter taste. However, once you learn of its goodness and slowly acquire a taste for it, you will be able to appreciate its unique flavour, especially when it is used in certain dishes.
In our multi-cultural country, bitter gourd is used in various ethnic styles of cooking. For example, you may find it used in Indian, Malay and Chinese dishes.
Deep-fried bitter gourd marinated in turmeric and spices is a common accompaniment with a banana leaf rice meal, while you could find it stir-fried with anchovies and chillies at a nasi campur stall.
The Chinese may stir-fry it with egg or salted egg, boil it in soup or make yong tau foo with it. As for the Nyonyas, they would cook it in a curry.

If you are into juicing for health, adding some bitter gourd into your fruit and vegetable concoction would give the added boost of vitamins and minerals, and provide an uplifting flavour to your drink for sure.

Bitter gourd provides a number of health benefits as it contains phytochemicals and antioxidants. It is low in calories and contains dietary fibre, minerals and vitamins.

Bitter gourd is also noted as a type of plant insulin that helps lower blood sugar levels to help those with type 2 diabetes. It also contains various types of vitamins B, C and A, to help your body fight diseases.

Today’s recipe using bitter gourd involves a quick stew with chicken and fermented soy bean paste, or what is locally known as ‘tauchu’.
 
Tauchu can be easily found in bottles on supermarket shelves, usually in the sauces and pastes section.

This recipe uses the minced or paste version as opposed to the whole beans, as I find the paste renders a more distinct taste.

Bitter Gourd Chicken with Bean Paste
Ingredients
► 1 medium-sized bitter gourd, to give 2 cups of sliced pieces
► 400g chicken pieces
► 2 tsp chopped garlic
► 2 tbs minced soybean paste (tauchu)
► 1 tsp sugar
► 4 tbs cooking oil
► 1 cup water

Method
1. Wash and cut the bitter gourd into half lengthwise. Remove the seeds and pulp from the centre and cut into 1cm-thick slices.
2. Heat oil in wok. When hot, sauté garlic till fragrant.
3. Add the chicken pieces and fry till lightly brown on the outside, then add bitter gourd.
4. Mix in the water, sugar and bean paste. It is not necessary to add salt as the bean paste is already salty. But you may add a little according to your taste, if needed.
5. Stir and bring to boil. Then simmer on medium heat, turning the chicken and bitter gourd occasionally, for 10 minutes or until chicken is tender and bitter gourd has softened.
7. Serve hot with rice.

Foods all men should eat

December 20, 2012

          

10 essential foods for male health.

 

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender. While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are 10 foods all men should eat.

TomatoesTomatoes are possibly one of the best “superfoods” around, and the popular fruit has particular benefits for men. Studies have suggested that the lycopene found in tomatoes may reduce risk of colorectal cancer, lower cholesterol and reduce the risk of heart disease; the leading cause of death in men. Research has also shown that men who frequently eat foods rich in lycopene may drastically reduce their risk of developing prostate cancer.

BlueberriesBlueberries are another fruit that have been linked to a reduced risk of prostate cancer, thanks to their high levels of proanthocyanidins. However, blueberries’ positive benefits for men don’t stop there, as studies have also suggested that blueberries may be effective in reducing risk of heart disease, Type 2 Diabetes and age-related memory loss; a condition more prevalent in men than women.

Brazil nutsSnacking on nuts is great for heart health and good skin. However, Brazil nuts are particularly beneficial for men as they are packed with selenium; a powerful antioxidant which studies have suggested can boost sperm health and motility. Furthermore, selenium is also great for lowering “bad” cholesterol levels, preventing blood clots and lifting your mood.

BroccoliBroccoli – along with other cruciferous vegetables like cabbage and sprouts – contains a strong cancer-fighting chemical, sulphoraphane, which research has suggested may reduce men’s risk of developing bladder cancer (a cancer more commonly affecting women than men), prostate cancer and colorectal cancer.

OystersOysters are the highest natural source of zinc; an essential requirement for men’s fertility and sexual health. Zinc not only helps to maintain healthy testosterone levels in men, but it is essential for healthy sperm production. On top of this, zinc deficiency may be responsible for hair loss in men, so an increased intake may benefit men’s appearance as well as health.

Whole grainsWhole grains are great for our health thanks to their high levels of vitamins, minerals and fibre. Most whole grains, including brown rice and oats, are particularly rich in B vitamins, which are good for general wellbeing and can also help alleviate depression. Individual B vitamins can also benefit male health in various ways. Studies have suggested that folate (vitamin B9) can keep sperm healthy, while biotin (B7) may help hair loss. Silica, also present in whole grains, could also help with healthy hair growth.

EggsFor men suffering from hair loss, eggs may also provide the perfect solution. Eggs are an excellent source of protein, which is essential for hair growth, as well as being rich in biotin (vitamin B7). Egg yolks are also a good source of iron, which some studies have suggested can alleviate hair loss, which can be caused by anaemia.

Pomegranate juicePomegranates are packed with antioxidants, vitamins and minerals, and research has suggested that drinking the juice of this “superfood” can help lower cholesterol – which can be high in many men as young as their 20s – and prevent hypertension. A study has also found that drinking just one 8oz glass of pomegranate juice a day could dramatically slow down the progress of prostate cancer.

GarlicGarlic is well known for boosting heart health, and a study on the effects of garlic consumption on males has shown that regularly eating garlic could help lower men’s cholesterol levels. Furthermore, research findings published in the Journal of the National Cancer Institute have suggested that regularly eating garlic and onions could help lower men’s risk of developing prostate cancer.

SalmonSalmon is not only a great source of protein, but it is an excellent source of omega-3 fatty acids, which can help address many of men’s most common health complaints. Omega-3 fatty acids have been linked to lowered levels of “bad” cholesterol and can also reduce risk of many illnesses, including heart disease, colorectal cancer, prostate cancer and depression.

Allergy shots for only 3 years?

(Shutterstock image)

For those of you that have allergies, it can be a real pain. My college-aged son and teenage son and daughter are allergic to everything. Literally. Grass, trees, flowers, bushes, animals, dust and mold. You name it, they're allergic to it.

There comes a time when no matter how much medicine you take, you are still miserable. My kids would take Singulair and Zyrtec and still be miserable all the time. They would sneeze, their eyes would itch and water, and they would start wheezing. Asthma Doc told them to shower every night before bed (to wash all the pollen off their skin and hair.) That didn't help either. Daughter Kitty would sneeze all night long and wake us up. Then she would get a bloody nose. Fun times!

So all three of our kids have had to have allergy shots (immunotherapy) 

It's a long process, it usually takes 3 to 5 years. And it takes A LOT of time. You have to go to the doctor's office twice a week. Have one shot in each arm, then wait 20 minutes so you don't have anaphylaxis, then you can leave. After a while, you can go once a week. It's a pain to have to find a time every week to take kids to allergy shots. My two sons have already completed their 5 year's worth of allergy shots. Daughter Kitty is on year 4. I just read an article in the Winter edition of Coping with Allergies and Asthma Magazine.   

The article quoted a study from the Annals of Allergy, Asthma and Immunology. They are quoted as saying 

"Our research shows that three years is adequate duration for the treatment of childhood asthma associated with dust mites. An additional two years adds no clinical benefit." 

I wonder if that holds true for other allergens too? My kids are allergic to so many things. In fact, Son #2 may have to repeat the allergy shots because he is still having problems. For us, it's better to have the kids complete the 5 years worth of allergy shots. If you aren't allergic to that many things, maybe you only have to do it for 3 years. Check with your doctor and see what he says.

 

It's an exciting idea, but it never seems to be that easy for my kids. See what your doctor says, maybe you'll be lucky enough to shave off 2 years of the series of allergy shots.

Good luck!

 

Beverage Tragedy for Infants

Not many people until recently recognized the tragedy of introducing juice to infants. Dentists have known for a couple of decades that juice is a primary factor in the growing problem of cavities in young children, particularly infants. Recently, however, the medical community has also recognized that juice is a primary factor in a number of childhood disease issues that have grown in the last couple decades. There are several serious issues that result from introducing infants to juice rather than water during the time of weaning from milk.

First, and perhaps most obvious is that the repeated exposure of sugary acidic beverages such as all fruit juices and other sweet beverages creates an incredibly rich cavity causing environment in the mouth. Children develop cavities at an extremely high rate when juice is part of their infant diet. Often the cavities are so severe and the child so young we have to take the children to the hospital and restore the teeth under general anesthesia.

A second, more subtle problem with juice and oral health is that the juices and sweet beverages establish a bacterial balance in the mouth that will plague the child for a lifetime. A high cavity rate will be a lifetime threat for the child. Changing that high cavity bacterial balance to a more healthy bacterial balance later in life will be extremely difficult.

More recently, the medical community has become aware that juice is a prime factor in a large number of burgeoning pediatric medical issues such as obesity, diabetes, hypertension, liver dysfunction, and more. The American Academy of Pediatrics no longer recommends juice for infants. They suggest that at age 4 a small amount of juice with meals is acceptable. Pediatricians have also been instrumental in helping the WIC program to stop dispensing juice for young mothers and instead, provide them with fresh fruit.

Additionally, the high sugar content of these beverages creates a sugar addiction to the beverages. If sweet beverages are in the house, the parent will be up against a constant struggle from the child wanting to drink these beverages. When these children are teenagers and out of the house choosing their own beverages, they will also make very poor choices, choosing sweet acidic stimulating beverages that are very detrimental to their health.

For more information on this and other topics related to oral health, check our website.

Tips for a healthy liver this holiday season

 

Wednesday, Dec 19, 2012
YourHealth, AsiaOne

SINGAPORE - The holiday brings along a wave of festivities and long celebrations. It is that time of the year for numerous family gatherings, parties, long holidays and other events marked by drinking and eating of rich, festive food.

 

While it is a season to celebrate in the company of family and friends, over-indulging can become a nightmare for your health, particularly your liver.

 

Common liver health risks

The liver is an organ your body can't live without. It serves as the body's food laboratory and filtering system, removing impurities and toxins harmful to the body while combating infections. If your liver suffers inflammation or is damaged in any way, it can interfere with these essential functions and lead to poor health overall.

 

Lifestyle habits like lack of exercise, poor diet, stress, smoking, and routine alcohol consumption are some of the habits which can hamper the liver's function.

 

Lack of exercise can cause fat to accumulate in the liver cells, which can then lead to fatty liver disease (FLD). FLD occurs when fats exceed the 10 per cent of the total weight of the liver. If not treated or managed, the fat accumulation can lead to severe inflammation.

 

Too much stress can also harm your liver as it impairs blood flow and increases natural killer cells, resulting to liver cell death. A diet that is rich in saturated fat and trans fatty acid, meanwhile, promotes the accumulation of fat in the liver. Excess fat can lead to enlargement of liver cells.

 

Excessive alcohol consumption is another culprit. Excessive drinking - whether beer or wine - can destroy your liver cells. Drinking everyday for a number of years can lead to cirrhosis of the liver. Cirrhosis is the scarring of the liver which can ultimately lead to organ malfunction.

 

Smoking, while commonly associated with lung diseases, is also damaging to the liver. Some of the toxic chemicals of the cigarettes are extremely harsh on the liver, causing tumours, cancer, and inflammation.

 

Essential Tips for a Healthy Liver

Fortunately, there are simple ways to mitigate liver health risks. It only takes a few lifestyle modifications :-

 

• Eat right

For proper functioning of the liver, you need to take a balanced diet rich in vegetables, fruits and proteins. Eat small meals as they can easily be digested and is less of a burden to the liver. Studies have shown the correlation between a diet high in fat and fatty liver, so minimise the intake of fatty foods.

• Booze in moderation

Minimise intake or stop drinking alcohol. Too much alcoholic beverages - beer or wine - can destroy your liver cells. If you can't restrain yourself from drinking, then drink responsibly.

Limit your alcohol intake to 12 oz. of beer or wine cooler, 5 oz. of wine, or 1.5 oz. of 80-proof distilled spirits.

 

• Take medicines as prescribed and do not exceed recommended doses

Even seemingly harmless medicines can damage the liver. If you have diabetes and high blood cholesterol and triglycerides, strictly follow your doctor's prescribed treatment.

 

• Exercise!

There is good evidence that gradual weight loss coupled with increased exercise will reduce the fat deposits in the liver.

 

Try aerobics. Since it involves rhythmic and large muscle movements, the increase in the amount of oxygen and the change in breathing pattern actually speeds up the delivery of oxygen to the vital organs, including the liver, helping it function better.

 

• Nutritional supplements as a daily habit

Make it a habit to take supplements which contain polyunsaturated fatty acids, also known as essential phospholipids (EPL), to keep your liver in good shape. Taking liver supplements daily can bring sustained vitality and help you deal with daily stress.

 

The key to enjoying the holidays to the fullest is ensuring you're healthy. Throw a cheerful outlook in the mix and you're sure to have the most wonderful holiday celebration.

 

This article was contributed by Sanofi - a global and diversified healthcare company specialising in the development and distribution of therapeutic solutions for patients’ needs.

 

Strong emotions can cause an asthma attack

(Shutterstock image)

Did you know that strong emotions can cause asthma attacks? I have been thinking about the families of the school children in Connecticut. They're dealing with shock, panic, disbelief, anger and sadness.

When you experience any strong emotion (laughing, crying, fright, etc) it can cause an asthma attack. On Webmd's website, they have an article about asthma, stress and anxiety. The article says that asthma attacks can be caused from exposure to violence, public disasters, public speaking, school exams and family conflicts.

So how does that work? How can strong emotions cause an asthma attack?! Those of us with asthma, we know that our bodies over-react to situations. We can't help it. When we experience strong emotions, our bodies release histamine and leukotrienes, which makes our airways narrow. That's what makes it hard to breathe and causes an asthma attack.

It's important to make sure you always have your inhaler with you. Hopefully your doctor has told you when you need to use your inhaler. It's helpful to have an Asthma Action Plan, so you know what to do. It tells you step by step what to do if you have an asthma attack. I usually use my inhaler and then use some deep breathing exercises. It's common to panic when you can't breathe. So not only do your airways swell up and make it hard to breathe, but panicking when that happens makes it harder to breathe. It's a vicious cycle. Webmd recommends using relaxation techniques like muscle relaxation, deep breathing or clearing negative thoughts.

They also have other suggestions, it's worth taking the time to read the article entitled  Asthma, Stress, and Anxiety: Risky Cycle.

I know that the families in Connecticut have a lot more than asthma attacks to worry about. They are planning funerals for their children. I know that I have hugged my teenagers a little more lately (even if they hate it.) But at least my teenagers are still alive. And that's something to be grateful for. 

Can you overdose on water?

Sandra John

| December 17, 2012

          

True, some have died drinking too much water.

 

Hyponatraemia or water intoxification is defined as a low concentration of sodium in the blood due to excessive amounts of water drunk over a short period. It is claimed to be rare in healthy adults. Yet the number of people who have died as a result of drinking too much water is worrying.

Between 1999 and 2001, three US military recruits died from drinking too much water.

In 2003, 14 marathon runners were treated for water intoxication at St. Thomas Hospital in the UK.
In 2007, 22-year old marathon runner David Rogers, died after drinking too much water during the London Marathon.

In 2008, Jacqueline Henson, 40 died after drinking four litres of water in under two hours.

And as recently as July 2012, a 12-year old girl from a boarding school in Finland died from drinking too much water during a poker game in which the loser had to down a glass of water.

Not so rare a problem after all, is it? This is especially alarming when you consider the number of babies who get water intoxication from drinking too many bottles of water a day or from drinking infant formula that has been diluted too much.




How much is enough?
We’re bombarded with information about the benefits of water. It flushes out toxins from our kidneys and bladder, hydrates our skin, balances our body fluids, curbs hunger pangs and helps maintain normal bowel function – all important reasons to keep those glasses of water coming.

Yet, just how much water should the average adult drink to stay healthy?

There is a lot of contradictory information out there. Drink 3 litres. Drink 2.5. Drink only water.

Count your coffee and tea. Include your vegetable and fruit intake. Leave these out. So what is the final word on how much water is enough?

Think fluid, not just water
Latest studies show that coffee and tea are not diuretics as previously thought. This means coffee and tea do not encourage the body to rid itself of fluids and can therefore be included as part of your daily intake to stay hydrated. So too the vegetables and fruits you consume including milk, smoothies, fruit juices and sodas although the last three are not very healthy options due to its sugar content.




Things to consider
When deciding how much water to drink, consider the following:

• · Exercise – if you are physically active, you should drink more to replenish the water you lose during your workout. That would also depend on if the workout was moderate or intense and how much you perspired. Also the duration of the exercise.

• · Environment – if you live in a hot and humid area, drink more water or fluid. Living in altitudes higher than 2,500 metres also result in increased urination and more rapid breathing, so remember to replenish what got lost.

• · Health – if you’re down with diarrhoea, vomiting or have a fever, drink more water. So too is you are suffering from a urinary tract infection. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water meaning you would have to limit your fluid intake.

• · Pregnant or breast-feeding – you will need lots of fluids to stay hydrated. While it is recommended that pregnant women drink 2.3 litres of water daily, nursing mothers should consume 3.1 litres to stay hydrated.

The clear answer
So after all the considerations, calculations and consultations with your doctor, we’re still down to the question of how much water to drink.

As it turns out the answer is relatively ‘clear’ – forgive the pun. Every time you pee, check to see the colour of your urine. If your urine is colourless or very light yellow, whatever fluid you’re currently consuming is sufficient. If your urine is dark yellow and you haven’t been to the loo in a while, make a note to drink more water in the coming hours. Remember to stagger your fluid intake because drinking too much water over a too short period could land you in serious trouble.

Somtam, pla ra listed as national treasures

Report from The Nation dated 15 December 2012 :-

Somtam, pla ra listed as national treasures

Diners can now serve themselves a double helping of pride in Thai cuisine by eating papaya salad seasoned with fermented fish, as both traditional delicacies have been registered as national treasures by the Culture Ministry in one of seven categories established to preserve the Kingdom's traditional heritage.

The move to put the Isaan (northeastern) delicacies somtam and pla ra - which can also be combined to make a delicious dish - on a list of national treasures is part of a move by Thailand to implement the Unesco protocol on Intangible Culture Heritage in the near future, Culture Minister Sonthaya Kunplome said at a Bangkok press conference on the issue.

There are four other items in the food-related category - various Thai set menus; kheowan curry; general Thai curries; and various chilli sauces. Somtam on its own is good with many other seasonings, while pla ra serves as an alternative to fish sauce. Both are traditional Isaan dishes popular among gastronomes across the country.

10 flat-belly tricks

December 14, 2012

          

10 ways to beat the bloat.

 

Most women have experienced the feeling of being bloated at some point in their lives. However, for some it can be a recurring problem, leading to frequent discomfort and embarrassment. To help beat bloating and get the flat stomach you’ve dreamed of, check out these 10 de-bloating tips.

Consult your GPBloating can be caused by numerous factors including water retention and poor digestion. However, if you frequently suffer from chronic bloating you should visit your GP to discuss your symptoms and try to pinpoint a cause. As bloating can be a symptom of manageable conditions such as IBS or coeliac disease, as well as a reaction to certain medications, it is important to get an expert opinion.

Keep a food diaryIf you tend to get bloated following meals, it could be that you are suffering from a food intolerance. It may be worth getting tested for food intolerances; however, experts are unsure of the effectiveness of these tests. The best thing is to keep a food diary, noting everything you eat as well as any signs of bloating, to help identify a link.

Take a probioticA healthy gut is packed with good bacteria which help to break down food and prevent yeast overgrowth. However, due to factors such as stress and medication (particularly antibiotics) levels of good bacteria can get low. When this happens, digestion and levels of yeast in the gut are affected, both of which can lead to bloating. To rectify this, try taking a probiotic supplement. Probiotics can also be found in some yoghurts, although dairy can be a cause of bloating for some.

Stay hydratedIronic as it may sound, staying well hydrated is one of the best ways to reduce the water retention which can lead to bloating. Furthermore, getting enough fluids can help you to improve your digestion and avoid constipation. Try to drink regularly throughout the day, opting for uncarbonated drinks such as water, peppermint or fennel tea.

Avoid gas-inducing foodsThe leading cause of bloating is excess gas, so try to limit your intake of gas-inducing foods such as cabbage, sprouts, beans and grains. Also, avoid the sweeteners sorbitol and maltitol, try not to overdo your intake of fibre, and avoid chewing gum, which can exacerbate bloating. Try to also cut down on refined sugars, fermented products such as alcohol and cheese, and foods containing yeast, as these can cause yeast in the gut to thrive, which can lead to excess gas and bloating.

Concentrate on your mealsMany of us eat our meals on the go or while chatting with family and friends; however, taking more time over your meals and not talking while you eat could help reduce post-meal bloating. Eating too quickly and talking while eating can cause you to swallow air, leading to excess gas. Also, as digestion begins in the mouth, not chewing your food enough times can affect how well it is digested. It is also beneficial to eat little and often, as large meals can overload the digestive system.

Give your digestive system a helping handIf you regularly feel bloated after meals, it may be that you have low levels of certain enzymes, meaning that foods are not being digested properly. To rectify this, try supplementing your meals with natural enzymes such as papain, bromelain or lactase which can help the digestive system to break down certain foods.

Try natural bloating remediesSadly, bloating will affect most of us from time to time, regardless of our best efforts. Luckily, there are some natural remedies you can turn to in times of tummy distress. A good natural remedy for bloating is charcoal capsules, which help to absorb excess gas. Peppermint capsules and aloe vera juice are also good for supporting the digestive system and preventing bloating when taken regularly.

Get activeTo help gas pass through the digestive system more quickly when bloated, try heading out for a brisk walk or jog. Also, try to establish a regular exercise routine as regular workouts help to keep the digestive system working efficiently and strengthen core abdominal muscles, which will help to reduce the extent that abdominal muscles relax when gas builds up in the gut.

RelaxOne of the biggest precursors to digestive problems and bloating is stress. The digestive tract can be extremely sensitive to stress hormones, which is why many people experience abdominal pain or bloating during turbulent times in their lives. To help reduce bloating, try to manage your stress by experimenting with different relaxation techniques, such as yoga and meditation, to find one that works for you.

Ideas to avoid getting sick

(Shutterstock image)

Yes, I am a germi-phobe. I've already been REALLY sick twice this fall. And colds and coughs are always worse when you have asthma.

My daughter, Kitty, is always careful about washing her hands. In fact, she washes them so much the skin is chapped. But she is still getting sick. She's had the stomach flu one week, sore throat the next, and last night had a blazing fever in the middle of her brother's Christmas band concert. So, we ducked out early.

So, what's the solution to staying healthy? Here are some ideas from Webmd website. 

• Washing your hands frequently, using soap, for at least 15 seconds
• Avoiding close contact with people who are sick
• Cleaning the headsets of your telephones, and washing doorknobs, railings, and other frequently handled objects to keep them free of germs
• Keeping your hands away from your eyes, nose, and mouth
• Covering your mouth and nose when you cough or sneeze

 I like their ideas, especially about "keeping your hands away from your eyes, nose and mouth." If I have to scratch my nose or my eyes, I put my thumb inside my jacket or scarf and pull the fabric up to my nose and scratch it (that way my fingers don't touch my face). It looks a little strange, but at least I'm trying not to touch my face.

I also use my knuckle to press elevator keys. And I use a paper towel to open the bathroom door, or I use the bottom part of my jacket or coat.

A little much? Maybe. But it's better than being stuck in bed for 4 or 5 days while I have bronchitis. 

Webmd has other advice too, to read more, click here.

So, do what your mother told you growing up. Wash your hands (especially before eating) and don't touch your face! Maybe you can get through the holidays without getting sick!

Bad Teeth...Bad Grades!

A recent study at USC and published in the Journal of Public Health verifies that children with poor oral health have, on average, lower grades. They also miss more days of school due to tooth aches and dental appointments. It also pointed out that parents of these students miss more days of work due to the need to care for their children's dental appointments.

One of the tragedies here is to know this is so simple to prevent, though without adequate information, parents find it difficult to accomplish. An early start (age 1) with good instruction will demonstrate to parents how simple it is to give children an excellent start to a lifetime of good oral health.  Cavity free, healthy, beautiful smiles.

The most significant challenge facing parents and making difficult the simple task of creating good oral health is the food culture of modern society. It starts as infants when parents wean their children from milk/formula to juice rather than water.  Two generations of mis-information have led our culture to believe juice is healthy.  In some respects juice is worse than a cola!   For more information on creating healthy smiles for a lifetime visit our website.

Online shopping boom in Asia

Online shopping boom in Asia

Thu, Dec 13, 2012

The Straits Times

Online shopping boom in Asia

by Lee Seok Hwai

TAIPEI - One consumer ordered a year's supply of sanitary napkins. Another, who was not happy with a newly purchased notebook computer, returned it after more than a week.

And if that mail-order dress does not fit, the courier who delivered it will take it back to the store, free of charge.

This is the world of online shopping for millions of increasingly wired but also increasingly time-starved consumers in Asia's biggest and most developed economies. It is instant gratification at the click of a button, with after-sales service as a bonus.

Last year, online merchants rang up sales totalling $344.6 billion in China, Japan, South Korea, Taiwan and Hong Kong. All five economies saw significant growth compared to the year before, ranging from 8 per cent in the relatively mature market of Japan, to 67.8 per cent in China, which has the lowest Internet penetration rate of just 40 per cent.

In Singapore, consumers spent $1.4 billion, or 33 per cent more than in 2010, according to online payment firm PayPal and research company Nielsen.

A case in point: China's largest online shopping portal Taobao reported record one-day sales of 19 billion yuan (S$3.7 billion) on Nov11, when the country marked "Singles' Day".

Bank executive Guan Xin was one of the more than 200 million Chinese - attached or otherwise - who marked that day with some virtual retail therapy. She spent about 3,000 yuan in total on a pair of running shoes, an MP4 player, a mobile phone charger, and even a mop and pail, whose prices were heavily marked down.

"It's faster to buy online. I already knew what I wanted," said Ms Guan, 27.

So did one of her friends, who bought a year's supply of sanitary napkins.

Ms Guan is archetypal of the region's online shopper, according to analysts: Aged between late teens and 30s, willing and able to spend, as well as tech-savvy enough to search for the best bargains with just a few clicks.

And the types of products they buy are expanding beyond long-time favourites clothes and accessories, electronic gadgets and air tickets, to daily necessities and food.

The Japanese now make 20 per cent of their daily purchases at online stores, according to a recent survey by Nikkei business daily.

In Taiwan, top online retailer PChome sold a million packs of toilet paper rolls last year.
The item was ranked the second most popular - after consumer electronics - among NT$12.3 billion (S$516 million) worth of goods the company sold.

The trend presumably owes itself to good service.

Free delivery, sometimes with no minimum spending required, has become de rigueur and is a big plus for grocery purchases.

Many retailers also offer free returns and refunds - no questions asked - for faulty items or goods still in saleable condition.

Web services engineer Lee Yi-chiun, 37, once returned a notebook computer with a faulty screen to the online retailing arm of Yahoo Taiwan after using it for over a week.

"I got a full refund promptly, no problem," said Mr Lee, who is one of the company's "platinum" members, having racked up more than NT$1 million worth of purchases, including a washing machine and a refrigerator.

"I don't think a bricks-and- mortar shop would have been as generous," he said.

In China, shoppers at clothing retailer Vancl do not need to pay a cent until after the item is delivered to their door and they are happy with the size and fit. Those who are not satisfied with the garment - or are stricken with buyer's remorse - can send it back.

And lest shopping from the comfort of one's desk is not convenient enough, the prevalence of smartphones these days promises to bring the mall to consumers, wherever they may be.

In South Korea - home of Samsung - 10 million out of 37 million online shoppers last year made purchases on their mobile devices, according to the Korea Chamber of Commerce and Industry.

In Japan, purchases using smartphones make up 30 per cent of all online sales, while Hong Kong saw 13 per cent of online purchases carried out on mobile phones and 11 per cent on tablets, according to the findings of a Visa survey of 8,000 Internet users from Hong Kong, South Korea, Japan, Singapore, Vietnam, Russia, the Philippines and South Africa this year.

Still, the online retail industry lags far behind its bricks-and-mortar counterparts.

Online retail sales in Japan, for instance, reached 8.5 trillion yen (S$125 billion) last year, but the figure accounted for just 2.8 per cent of total personal consumption in Japan.

The potential for the industry is thus immense, even though growth is showing signs of slowing years in the mature economies of Japan, South Korea, Taiwan and Hong Kong.

But a MasterCard survey of online shopping attitudes in 25 economies early this year found a bigger increase in the number of consumers in the emerging markets of Thailand, Malaysia, the Philippines and Indonesia who access the Internet to do their shopping or have bought something online in the past three months, compared to the developed economies.