On 30 August 2010, for the first time, I made a smoothie with about 100g of banana, about 100g of carrot, about 100g of orange and about 50g of white radish leaves and about 100g of ice cubes.
The taste and feeling of the smoothie was bad and terrible probabaly because of the white radish leaves. I only drank about half the smoothie and threw away the rest.
Do you have any advice for me?
Tuesday, August 31, 2010
Monday, August 30, 2010
Green Drinks Singapore
About Green Drinks Singapore
Website: http://sggreendrinks.wordpress.com/
Founded in November 2007, Green Drinks Singapore is a non-profit environmental group that seeks to connect the community, businesses, activists, academia and government, as well as plug the information gap that exists in the local landscape. We do this by organising informal talks every last Thursday of the month to allow opportunities for information sharing and networking, over drinks! Once in a while, we hold discussions, documentary screenings and workshops to further engage the public and participants.
Singapore is one of more than 710 cities with a Green Drinks presence. Started in 1989 in London, the Green Drinks movement is a self-organising network that is meant to be simple and unstructured. The global site can be found at www.greendrinks.org.
Do come join us at our sessions, which is held on the last Thursday of every month (except Christmas). Our location may vary from month-to-month, so do contact Olivia at olivia@greendrinkssingapore.com or +65 96887449 for more information.
Everyone is welcome, and admission is free! We’d love to meet you!
Be sure to join our Facebook group, and follow our tweets on Twitter!
Info Source: http://sggreendrinks.wordpress.com/
Website: http://sggreendrinks.wordpress.com/
Founded in November 2007, Green Drinks Singapore is a non-profit environmental group that seeks to connect the community, businesses, activists, academia and government, as well as plug the information gap that exists in the local landscape. We do this by organising informal talks every last Thursday of the month to allow opportunities for information sharing and networking, over drinks! Once in a while, we hold discussions, documentary screenings and workshops to further engage the public and participants.
Singapore is one of more than 710 cities with a Green Drinks presence. Started in 1989 in London, the Green Drinks movement is a self-organising network that is meant to be simple and unstructured. The global site can be found at www.greendrinks.org.
Do come join us at our sessions, which is held on the last Thursday of every month (except Christmas). Our location may vary from month-to-month, so do contact Olivia at olivia@greendrinkssingapore.com or +65 96887449 for more information.
Everyone is welcome, and admission is free! We’d love to meet you!
Be sure to join our Facebook group, and follow our tweets on Twitter!
Info Source: http://sggreendrinks.wordpress.com/
Saturday, August 28, 2010
Organic White radish and leaves for smoothie
White radish and leaves Today I bought a packet of organic White radish and leaves (about 250 grams) produced by www.fireflies.sg from a stall in the wet market near my home at S$2.00 a packet. I will use the green leaves for my smoothie.
Info and Picture Source:
http://thestar.com.my/metro/story.asp?file=/2009/5/17/sundaymetro/3898244&sec=sundaymetro
Radish is usually sold without leaves, but at the organic shops, the whole plant is available.
This small white radish is popular in Japanese cuisine where it is usually eaten raw or pickled.
The raw radish has a pungent taste but once cooked, it has a sweet taste.
Low in calories, the radish is high in Vitamin C.
The leaves have large amounts of beta-carotene, calcium and vitamins A, B1, B2 and C; they contain three times more vitamin A compared to broccoli.
The leaves have a slightly bitter taste but are most flavourful.
My Weight (Loss) Management from 2007-05-28 to 2010-08-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)
2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358
2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995
2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140
2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249
Note:
At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used
At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg. Tanita Scale = not used
At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg Tanita Scale = 56.2 kg .
At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.
At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg
At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.
Note: From 2010-02-01, Watson weighing scale has replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.
On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.
My current BMI is within the healthy range of 18.5 to 22.9.
For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).
People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.
To be healthy, I must have a healthy weight.
Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358
2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995
2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140
2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249
Note:
At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used
At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg. Tanita Scale = not used
At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg Tanita Scale = 56.2 kg .
At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.
At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg
At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.
Note: From 2010-02-01, Watson weighing scale has replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.
On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.
My current BMI is within the healthy range of 18.5 to 22.9.
For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).
People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.
To be healthy, I must have a healthy weight.
Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.
Friday, August 27, 2010
Bactidol mouthwash for relief of mouth & throat infections
Source of the picture: http://medichem.com.sg/dental-care-c-100_124.html?osCsid=6475684f7dd86b4c2dca9f2f8dfd1492On 2010-08-24, at Guardian Pharmacy near my home, I bought a 250-ml bottle Bactidol mouthwash for relief of mouth & throat infections including mouth ulcers & sore throats in an attemp to solve my mouth ulcers problem. The price was S$8.20.
Weight Loss Helper: Black Coffee
Info Source: http://www.webmd.com/diet/slideshow-skinny-sipping?ecd=wnl_hlc_082610
When you need a shot of caffeine, coffee is a better choice than soda or energy drinks. Black coffee is calorie-free and rich in antioxidants. Studies have shown that consuming moderate amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration, and reduce the risk of type 2 diabetes and several types of cancer.
When you need a shot of caffeine, coffee is a better choice than soda or energy drinks. Black coffee is calorie-free and rich in antioxidants. Studies have shown that consuming moderate amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration, and reduce the risk of type 2 diabetes and several types of cancer.
Weight Loss Helper: Vegetable Juice
Info Source: http://www.webmd.com/diet/slideshow-skinny-sipping?ecd=wnl_hlc_082610
Vegetable juice is every bit as nutritious as fruit juice with about half the calories. A 12-ounce serving of tomato juice has 80 calories, compared to 160 calories for orange juice. Vegetable juice with pulp is also high in fiber and can help control hunger.
Vegetable juice is every bit as nutritious as fruit juice with about half the calories. A 12-ounce serving of tomato juice has 80 calories, compared to 160 calories for orange juice. Vegetable juice with pulp is also high in fiber and can help control hunger.
Water: Weight Loss Helper
Info Source: http://www.webmd.com/diet/slideshow-skinny-sipping?ecd=wnl_hlc_082610
Replacing carbonated soft drinks with water will cut hundreds of calories per day, and the benefits don’t stop there. Drinking two glasses of water before a meal may encourage the stomach to feel full more quickly, so you don’t eat as much. In addition, new research suggests drinking plenty of water may have a positive effect on your metabolism.
Replacing carbonated soft drinks with water will cut hundreds of calories per day, and the benefits don’t stop there. Drinking two glasses of water before a meal may encourage the stomach to feel full more quickly, so you don’t eat as much. In addition, new research suggests drinking plenty of water may have a positive effect on your metabolism.
The Cancer Killer Juice Recipe by Rudolf Breuss
Info Source: http://www.nutrimaxorganic.com/health_topics/breuss_formula.html\
The Austrian naturopathic doctor, Rudolf Breuss, developed this juice formula consisting of beetroots, carrots, celeriac, radish, and potatoes in specific ratios, to provide a balance of basic elements required for the body's nourishment. In combination with the juice formula, Breuss recommends various herb teas to enhance its cleansing effects.
The Breuss Total Cancer Treatment lasts about 42 days. Because cancer cells have a very different metabolism than normal cells, the Breuss diet is designed to starve the cancer cells to death by not providing any solid food proteins. But the diet does not harm normal cells.
During the 42 day fast, all the raw fruits and vegetable are taken in liquid form. The theory is that cancer cells can only live on the protein of solid food. Therefore, if you drink nothing but vegetable juice and teas for 42 days the cancerous cells die while the normal cells continue to thrive.
Upon analysis, one will notice that there is virtually no added glucose or other artificial sugars in the formula. Since his diet was probably developed by trial and error initially. it works because cancer cells are very efficient at processing glucose and other sugars and since the amount of the juice used in the formula is miniscule, it literally starves the cancer cells to death by depriving them of glucose and other sugars. Normal cells can survive on much less glucose and other sugars because they can process other forms of energy.
Breuss juice consists of 55% red beet root, 20% carrots, 20% celery root, 3% raw potato, 2% radishes. The potato is optional except for liver cancer where it plays an important part." His book "The Breuss Cancer Cure" actually talks about multiple diseases.
1 beet (55%)
1 carrot (20%)
1 celery stick (20%)
1/2 potato (3%)
1 radish (2%)
For Breuss organic vegetable juice, please click here...
Process all the vegetables above through your juicer. Strain the juice if necessary to remove any sediment. Pour into a glass and drink slowly.
The Austrian naturopathic doctor, Rudolf Breuss, developed this juice formula consisting of beetroots, carrots, celeriac, radish, and potatoes in specific ratios, to provide a balance of basic elements required for the body's nourishment. In combination with the juice formula, Breuss recommends various herb teas to enhance its cleansing effects.
The Breuss Total Cancer Treatment lasts about 42 days. Because cancer cells have a very different metabolism than normal cells, the Breuss diet is designed to starve the cancer cells to death by not providing any solid food proteins. But the diet does not harm normal cells.
During the 42 day fast, all the raw fruits and vegetable are taken in liquid form. The theory is that cancer cells can only live on the protein of solid food. Therefore, if you drink nothing but vegetable juice and teas for 42 days the cancerous cells die while the normal cells continue to thrive.
Upon analysis, one will notice that there is virtually no added glucose or other artificial sugars in the formula. Since his diet was probably developed by trial and error initially. it works because cancer cells are very efficient at processing glucose and other sugars and since the amount of the juice used in the formula is miniscule, it literally starves the cancer cells to death by depriving them of glucose and other sugars. Normal cells can survive on much less glucose and other sugars because they can process other forms of energy.
Breuss juice consists of 55% red beet root, 20% carrots, 20% celery root, 3% raw potato, 2% radishes. The potato is optional except for liver cancer where it plays an important part." His book "The Breuss Cancer Cure" actually talks about multiple diseases.
1 beet (55%)
1 carrot (20%)
1 celery stick (20%)
1/2 potato (3%)
1 radish (2%)
For Breuss organic vegetable juice, please click here...
Process all the vegetables above through your juicer. Strain the juice if necessary to remove any sediment. Pour into a glass and drink slowly.
Thursday, August 26, 2010
5 Ways to Prevent a Stroke (by health.com)
Info Source: http://living.health.com/2008/04/21/5-ways-to-prevent-a-stroke/
People with healthy blood pressure—less than 120/80—have about half the lifetime risk of stroke as those with high blood pressure, or hypertension.
“High blood pressure damages blood vessels throughout the body, making them more susceptible to developing clots,” says Lewis Morgenstern, MD, director of the University of Michigan Stroke Program.
Women over 55 are significantly more likely than men to develop hypertension, perhaps because they’ve lost whatever protective effects estrogen might have provided.
Here’s how to keep your blood pressure in the safe zone.
(1) Exercise regularly
In a study of more than 47,000 men and women in Finland, moderate and high levels of physical activity were associated with lower stroke risk. Exercise helps reduce blood pressure by making the heart stronger. And the stronger the heart, the less effort it takes to pump blood around the body—so the lower the blood pressure. Physical activity also can help decrease the risk of developing diabetes and control cholesterol levels, both of which up your chances of a stroke.
(2) Drink moderately
Experts aren’t clear on why alcohol raises blood pressure and increases stroke risk, but research from the University of Cincinnati has shown that having more than two drinks a day is associated with subarachnoid hemorrhage, a particularly deadly type of stroke caused by the rupture of a blood vessel on the surface of the brain; it tends to strike premenopausal women.
Likewise, Tulane University researchers reported several months ago that the risk of ischemic stroke rises with greater alcohol intake.
(3) Control your weight
Gaining even 22 pounds after the age of 18 is associated with increased risk of stroke.
(4) Eat a healthy diet
Diets high in saturated fat and cholesterol can raise blood-cholesterol levels.
“Cholesterol tends to adhere to the arteries, and blood tends to stick to those spots, increasing the risk of clotting,” Morgenstern says.
Excess sodium intake can contribute to high blood pressure, too.
Eating five or more servings of fruits and vegetables a day may reduce stroke risk.
(5) Stop smoking
Stroke risk decreases significantly two years after quitting and is at the level of nonsmokers by five years, research shows. In fact, recent data from the Women’s Health Study showed that women who smoke a pack a day are at increased risk of hypertension. What’s more, the nicotine and carbon monoxide damage the cardiovascular system, leading to a higher risk of stroke.
People with healthy blood pressure—less than 120/80—have about half the lifetime risk of stroke as those with high blood pressure, or hypertension.
“High blood pressure damages blood vessels throughout the body, making them more susceptible to developing clots,” says Lewis Morgenstern, MD, director of the University of Michigan Stroke Program.
Women over 55 are significantly more likely than men to develop hypertension, perhaps because they’ve lost whatever protective effects estrogen might have provided.
Here’s how to keep your blood pressure in the safe zone.
(1) Exercise regularly
In a study of more than 47,000 men and women in Finland, moderate and high levels of physical activity were associated with lower stroke risk. Exercise helps reduce blood pressure by making the heart stronger. And the stronger the heart, the less effort it takes to pump blood around the body—so the lower the blood pressure. Physical activity also can help decrease the risk of developing diabetes and control cholesterol levels, both of which up your chances of a stroke.
(2) Drink moderately
Experts aren’t clear on why alcohol raises blood pressure and increases stroke risk, but research from the University of Cincinnati has shown that having more than two drinks a day is associated with subarachnoid hemorrhage, a particularly deadly type of stroke caused by the rupture of a blood vessel on the surface of the brain; it tends to strike premenopausal women.
Likewise, Tulane University researchers reported several months ago that the risk of ischemic stroke rises with greater alcohol intake.
(3) Control your weight
Gaining even 22 pounds after the age of 18 is associated with increased risk of stroke.
(4) Eat a healthy diet
Diets high in saturated fat and cholesterol can raise blood-cholesterol levels.
“Cholesterol tends to adhere to the arteries, and blood tends to stick to those spots, increasing the risk of clotting,” Morgenstern says.
Excess sodium intake can contribute to high blood pressure, too.
Eating five or more servings of fruits and vegetables a day may reduce stroke risk.
(5) Stop smoking
Stroke risk decreases significantly two years after quitting and is at the level of nonsmokers by five years, research shows. In fact, recent data from the Women’s Health Study showed that women who smoke a pack a day are at increased risk of hypertension. What’s more, the nicotine and carbon monoxide damage the cardiovascular system, leading to a higher risk of stroke.
Monday, August 23, 2010
Going Veg with the plant based dietitian (a Website)
About Going Veg with the Plant-Based Dietitian
Website: http://www.goingveg.net/
Going Veg with the Plant-Based Dietitian is a collaboration between Julieanna Hever MS, RD and filmmaker Jesse Pomeroy.
A practical, medically and scientifically acurate program to help interested viewers transition from a carnivorous diet to a plant-based lifestyle, each program episode discusses a certain dietary or philosophical concept in this journey backing it’s claims through interviews with professionals in various fields including medicine and nutrition and offering dietary and cooking tips.
Info Source: http://www.goingveg.net/
Website: http://www.goingveg.net/
Going Veg with the Plant-Based Dietitian is a collaboration between Julieanna Hever MS, RD and filmmaker Jesse Pomeroy.
A practical, medically and scientifically acurate program to help interested viewers transition from a carnivorous diet to a plant-based lifestyle, each program episode discusses a certain dietary or philosophical concept in this journey backing it’s claims through interviews with professionals in various fields including medicine and nutrition and offering dietary and cooking tips.
Info Source: http://www.goingveg.net/
PlantBasedDietitian.com and plant-based diet
Today 23 August 2010, I came across PlantBasedDietitian.com in an email circulated me from fatfree_vegan Yahoo Group, which reads as follows:
Note: The contents of the email are repeated here for you reference only
If you are seeking a consult either in person, or phone consult, may I recommend Julieanna Hever, MS RD. Her contact information is below. She lectures nationally on plant based nutrition. She has worked with and taught for T. Colin Campbell through Cornell University, in the Certificate Program for Plant Based Nutrition. She is skilful, relational, and just plain smart! on issues related to plant based eating and as we are discussing here. I highly recommend Julieanna Hever for anyone seeking a consult (phone, email or in person) with a knowledgeable vegan, plant based nutritionist.
Julieanna Hever, M.S., R.D., C.P.T.
The Plant-Based Dietitian...
Executive Director EarthSave, Int'l. www.EarthSave.org
To Your Health Fitness & Nutrition www.PlantBasedDietitian.com
http://toyourhealthnutrition.blogspot.com
www.GoingVeg.net
Note: The contents of the email are repeated here for you reference only
If you are seeking a consult either in person, or phone consult, may I recommend Julieanna Hever, MS RD. Her contact information is below. She lectures nationally on plant based nutrition. She has worked with and taught for T. Colin Campbell through Cornell University, in the Certificate Program for Plant Based Nutrition. She is skilful, relational, and just plain smart! on issues related to plant based eating and as we are discussing here. I highly recommend Julieanna Hever for anyone seeking a consult (phone, email or in person) with a knowledgeable vegan, plant based nutritionist.
Julieanna Hever, M.S., R.D., C.P.T.
The Plant-Based Dietitian...
Executive Director EarthSave, Int'l. www.EarthSave.org
To Your Health Fitness & Nutrition www.PlantBasedDietitian.com
http://toyourhealthnutrition.blogspot.com
www.GoingVeg.net
The mouth ulcers on my tongue probably due to my allergy to preserved nutmeg?
On 15 August 2010, Sunday, Latte brought home some preserved nutmeg from Malaysia after her Getting trip. I developed a few very small mouth ulcers the bottom of my tongue near the tip of the tongue. Today these ulcers are still there.
I have not gotten any mouth ulcers for a long time since I abstain from preserved fruits.
So I guess my latest mouth ulcers might probably due the added preservatives/chemicals or bacteria in the preserved nutmeg.
What do you think?
I have not gotten any mouth ulcers for a long time since I abstain from preserved fruits.
So I guess my latest mouth ulcers might probably due the added preservatives/chemicals or bacteria in the preserved nutmeg.
What do you think?
Saturday, August 21, 2010
What Is Low Blood Pressure (Hypotension )? (by webmd.com)
Hypotension is the medical term for low blood pressure (less than 90/60) with no symptoms.
A blood pressure reading appears as two numbers. The first and higher of the two is a measure of systolic pressure, or the pressure in the arteries when the heart beats and fills them with blood.
The second number measures diastolic pressure, or the pressure in the arteries when the heart rests between beats.
Normal blood pressure is usually in the range of 120/80 (systolic/diastolic). In healthy people, especially athletes, low blood pressure is a sign of good cardiovascular (heart and blood vessel) health.
But low blood pressure can be a sign of an underlying problem -- especially in the elderly -- where it may cause inadequate blood flow to the heart, brain, and other vital organs.
Chronic low blood pressure with no symptoms is almost never serious. But health problems occur when blood pressure drops suddenly, and the brain is deprived of an adequate blood supply.
This can lead to dizziness or lightheadedness. Sudden drops in blood pressure most commonly occur in someone who's rising from a prone or sitting position to standing.
This kind of low blood pressure is known as postural hypotension, orthostatic hypotension, or neurally mediated orthostatic hypotension.
For more information, please visit http://www.webmd.com/heart/understanding-low-blood-pressure-basics
A blood pressure reading appears as two numbers. The first and higher of the two is a measure of systolic pressure, or the pressure in the arteries when the heart beats and fills them with blood.
The second number measures diastolic pressure, or the pressure in the arteries when the heart rests between beats.
Normal blood pressure is usually in the range of 120/80 (systolic/diastolic). In healthy people, especially athletes, low blood pressure is a sign of good cardiovascular (heart and blood vessel) health.
But low blood pressure can be a sign of an underlying problem -- especially in the elderly -- where it may cause inadequate blood flow to the heart, brain, and other vital organs.
Chronic low blood pressure with no symptoms is almost never serious. But health problems occur when blood pressure drops suddenly, and the brain is deprived of an adequate blood supply.
This can lead to dizziness or lightheadedness. Sudden drops in blood pressure most commonly occur in someone who's rising from a prone or sitting position to standing.
This kind of low blood pressure is known as postural hypotension, orthostatic hypotension, or neurally mediated orthostatic hypotension.
For more information, please visit http://www.webmd.com/heart/understanding-low-blood-pressure-basics
Fasting in Islam by a Lecturer from International Islamic University Malaysia (Note: The article is Calorie Restriction related)
Info Source:
http://mylifestyleplanning.com/wordpress/?p=106
July 14, 2009 :: Posted by - juraimi :: Category - Lifestyle
Subject: SCIENTIFIC LESSONS IN MUSLIM FASTING – BY A LECTURER
Assalamualaikum brothers and sisters..
I have been yearning to share this with all of you for a long time; it’s something that I feel all muslims should know. With the Ramadhan month just around the corner, it is hoped that this year we will all be able to do our ibadah with the real sense of gratitude and appreciation for knowing the science of Ramadhan.
Ramadhan is indeed a holy month, everything that comes with big rewards from ALLAH swt is the best for us, and Ramadhan is one of them. Along with this month, is the practice of fasting that we so routinely do and kno w that it is good for our health.
Our teachers always mention that it’s time to rest out stomach after non-stop working. But do you actually know the science behind fasting that makes it a special and a wajib practice?
Non-muslim scientists have long ago discovered this, but not even one of them mentioned in their scholarly report that (even though they know) this has been the muslims’ practice since the years of the prophets. Due to this I feel that as a muslim, I must spread the knowledge to all fellow muslims, we shouldn’t be ignorant as what the non-muslims think we are.
The term that they use for this practice is ‘caloric restriction’ and ‘the science of prolongevity’. Why prolongevity?
The simple reason is that fasting and reduction in calorie intake by 40 to 60% increases lifespan (actual figure not known but >10 years), in addition to decreasing neurodegenerative disorders (Alzheimer’s, Parkinson’s etc) and other lifestyle related disea ses.
This is equivalent to the amount of calorie intake that is recommended in Ramadhan, provided that we strictly follow the Rasulullah SAW sunnah by not overindulging ourselves at iftar and night. It isnt only about reducing weight, but it goes further down to the cellular level.
Next, is the nitty gritty detail, which I will try to simplify. Our body naturally produce small amount of free radical oxygen called superoxide during cellular oxidative respiration, triggered by food intake, to supply energy. This is OK, as our bodies are also equipped with enzyme defense systems to neutralised the radicals. Problems will occur when we overeat.
The more food we eat, the more respiration will occur and the higher the metabolic rate. Unless we are very fit athletes, who consume oxygen more efficiently, the cellular respiration will leak more superoxide and cause what is called ‘oxidative stress’. These radicals are very reactive and can damage cellular components inc luding the DNA.
Prolonged oxidative stress may damage DNA which may progress to cancer. In addition, superoxide can also deteriorate cellular components causing cell degeneration and death. These are all the beginning of chronic diseases, which we may not feel a thing until we reach our 40’s or even 30’s.
ALLAH created superoxide not to damage us, REMEMBER bad and unworthy things only come from ourselves and not from ALLAH. Superoxide is also released by our antibodies to fight microorganisms invading our systems, hence in this case it is doing us a favour by protecting ourselves from infection. Subhanallah, everything created by ALLAH in this world is for a good reason, even though sometimes we only see the bad side of it.
Numerous scientific studies have shown that oxidative stress is the backbone of most chronic diseases, especially neurodegeneration (nyanyuk). Maintaing sanity will ensure we will always have our aqal, a priceless gift f rom ALLAH.
The brain is one of the most susceptible organs to oxidative stress because it consumes a lot of oxygen for energy. Reducing calories and fasting, slows down metabolic rate, lowers radical production and oxidative stress.
To add quality to our fasting routine we are also encouraged to iftar with fresh fruits and water. Why not iced milo or cool nesacafe and murtabak etc etc?? Fresh fruits provide loads of antioxidant phytochemicals and have lower calories, and dates are high in natural sugars which will immediately boost energy, and these combinations will ensure we stay active whilst the antioxidant neutralize superoxide.
The water will ensure our body is able to regulate body temperature, and helps to excrete toxic metabolic byproducts. Now, isn’t that truly what we call detoxification process?
All in all Ramadhan is the month when our bodies have the least metabolic insult, and thus less damages occur. No wonder Rasulullah only slept a few hours at night or har dly sleeps at all during Ramadhan (and any other months too) and always perform Qiamullaill. All of us (sorry to mention) sleep too much (including me!) because we damage our cells too much, and need the extra rest for our systems to be repaired…
If we comply with the Ramadhan fasting and Rasulullah’s sunnah of caloric restriction (stop eating before satiety) , then we should be able to enjoy healthy and good quality life, no matter what age we get to. To further reduce oxidative stress, it’s good to practice Rasulullah’s sunnah by intermittent fasting, this will further fine tune our bodies and set our metaboic rate to the optimum level.
It’s true that lower metabolic rate will increase the tendency for your body to store fat, but bear in mind that if you follow Rasulullah’s sunnah of caloric restriction and eating small portion at a time, insyaallah you will stay healthy for life, my father is a good example and my IDOL. He’s 75, very active a nd can still teach my 14-year-old daughter Malaya’s history, when I dont even remember a single date.
Last but not least, if exercise is included in the package, not only will our bodies have low oxidative stress, it will also boost our natural antioxidant defense, ready to face any challenges (many others) which may lead to oxidative stress. and as I mentioned above, we will consume oxygen better if we are fit.
No wonder Ramadhan is the third obligation of Islam. Now, don’t you think that ISLAM is beautiful? Isn’t it truly our fitrah? Of course, you will double the bonus when you follow other sunnahs and the Al-Quran. You get to stay healthy, and ALLAH promised the jannah for good islam practice. Cool….
Many who know me will think it’s easy for me to say as I am naturally not a big eater. But the challenges are still there, fasting (especially outside Ramadhan) is not an easy task. I myself am still struggling, shame on me. Stayin g active is the hardest part, but it’s a MUST, as it trains your body to use the body’s energy store.
I am writing this not only to motivate you, my dear friends, I am also motivating myself. Let us all be good muslims and stop thinking about the enticing food offered out there. Think ISLAM, think healthy.
Wallahuallam.
PS. Pls forward to all muslims.
–
Juliana Md Jaffri
Lecturer
Dept of Pharmaceutical Technology
Kulliyyah of Pharmacy
International Islamic University Malaysia
Bandar Indera Mahkota
25200 Kuantan
Pahang
======================================
About Juraimi Rahmat
Juraimi Rahmat is a Lifestyle Coach who helped his mother, Jariah Hassan to recover from advanced Lung cancer (thanks Allah!) by putting his knowledge about lifestyle change to good practice.
He is an Engineer by profession. He now runs his own Engineering Company Sublime Tech Service Pte Ltd which provides Eco Friendly Engineering Solutions to the market.
Their story is featured in the book, “Cancer Cured Naturally” which is written by Betty Khoo Lingsly. The 3rd print of the book was recently launched.
Their story is also featured on Berita Harian(in Malay Language)
Info Source: http://mylifestyleplanning.com/wordpress/?page_id=57
======================================
http://mylifestyleplanning.com/wordpress/?p=106
July 14, 2009 :: Posted by - juraimi :: Category - Lifestyle
Subject: SCIENTIFIC LESSONS IN MUSLIM FASTING – BY A LECTURER
Assalamualaikum brothers and sisters..
I have been yearning to share this with all of you for a long time; it’s something that I feel all muslims should know. With the Ramadhan month just around the corner, it is hoped that this year we will all be able to do our ibadah with the real sense of gratitude and appreciation for knowing the science of Ramadhan.
Ramadhan is indeed a holy month, everything that comes with big rewards from ALLAH swt is the best for us, and Ramadhan is one of them. Along with this month, is the practice of fasting that we so routinely do and kno w that it is good for our health.
Our teachers always mention that it’s time to rest out stomach after non-stop working. But do you actually know the science behind fasting that makes it a special and a wajib practice?
Non-muslim scientists have long ago discovered this, but not even one of them mentioned in their scholarly report that (even though they know) this has been the muslims’ practice since the years of the prophets. Due to this I feel that as a muslim, I must spread the knowledge to all fellow muslims, we shouldn’t be ignorant as what the non-muslims think we are.
The term that they use for this practice is ‘caloric restriction’ and ‘the science of prolongevity’. Why prolongevity?
The simple reason is that fasting and reduction in calorie intake by 40 to 60% increases lifespan (actual figure not known but >10 years), in addition to decreasing neurodegenerative disorders (Alzheimer’s, Parkinson’s etc) and other lifestyle related disea ses.
This is equivalent to the amount of calorie intake that is recommended in Ramadhan, provided that we strictly follow the Rasulullah SAW sunnah by not overindulging ourselves at iftar and night. It isnt only about reducing weight, but it goes further down to the cellular level.
Next, is the nitty gritty detail, which I will try to simplify. Our body naturally produce small amount of free radical oxygen called superoxide during cellular oxidative respiration, triggered by food intake, to supply energy. This is OK, as our bodies are also equipped with enzyme defense systems to neutralised the radicals. Problems will occur when we overeat.
The more food we eat, the more respiration will occur and the higher the metabolic rate. Unless we are very fit athletes, who consume oxygen more efficiently, the cellular respiration will leak more superoxide and cause what is called ‘oxidative stress’. These radicals are very reactive and can damage cellular components inc luding the DNA.
Prolonged oxidative stress may damage DNA which may progress to cancer. In addition, superoxide can also deteriorate cellular components causing cell degeneration and death. These are all the beginning of chronic diseases, which we may not feel a thing until we reach our 40’s or even 30’s.
ALLAH created superoxide not to damage us, REMEMBER bad and unworthy things only come from ourselves and not from ALLAH. Superoxide is also released by our antibodies to fight microorganisms invading our systems, hence in this case it is doing us a favour by protecting ourselves from infection. Subhanallah, everything created by ALLAH in this world is for a good reason, even though sometimes we only see the bad side of it.
Numerous scientific studies have shown that oxidative stress is the backbone of most chronic diseases, especially neurodegeneration (nyanyuk). Maintaing sanity will ensure we will always have our aqal, a priceless gift f rom ALLAH.
The brain is one of the most susceptible organs to oxidative stress because it consumes a lot of oxygen for energy. Reducing calories and fasting, slows down metabolic rate, lowers radical production and oxidative stress.
To add quality to our fasting routine we are also encouraged to iftar with fresh fruits and water. Why not iced milo or cool nesacafe and murtabak etc etc?? Fresh fruits provide loads of antioxidant phytochemicals and have lower calories, and dates are high in natural sugars which will immediately boost energy, and these combinations will ensure we stay active whilst the antioxidant neutralize superoxide.
The water will ensure our body is able to regulate body temperature, and helps to excrete toxic metabolic byproducts. Now, isn’t that truly what we call detoxification process?
All in all Ramadhan is the month when our bodies have the least metabolic insult, and thus less damages occur. No wonder Rasulullah only slept a few hours at night or har dly sleeps at all during Ramadhan (and any other months too) and always perform Qiamullaill. All of us (sorry to mention) sleep too much (including me!) because we damage our cells too much, and need the extra rest for our systems to be repaired…
If we comply with the Ramadhan fasting and Rasulullah’s sunnah of caloric restriction (stop eating before satiety) , then we should be able to enjoy healthy and good quality life, no matter what age we get to. To further reduce oxidative stress, it’s good to practice Rasulullah’s sunnah by intermittent fasting, this will further fine tune our bodies and set our metaboic rate to the optimum level.
It’s true that lower metabolic rate will increase the tendency for your body to store fat, but bear in mind that if you follow Rasulullah’s sunnah of caloric restriction and eating small portion at a time, insyaallah you will stay healthy for life, my father is a good example and my IDOL. He’s 75, very active a nd can still teach my 14-year-old daughter Malaya’s history, when I dont even remember a single date.
Last but not least, if exercise is included in the package, not only will our bodies have low oxidative stress, it will also boost our natural antioxidant defense, ready to face any challenges (many others) which may lead to oxidative stress. and as I mentioned above, we will consume oxygen better if we are fit.
No wonder Ramadhan is the third obligation of Islam. Now, don’t you think that ISLAM is beautiful? Isn’t it truly our fitrah? Of course, you will double the bonus when you follow other sunnahs and the Al-Quran. You get to stay healthy, and ALLAH promised the jannah for good islam practice. Cool….
Many who know me will think it’s easy for me to say as I am naturally not a big eater. But the challenges are still there, fasting (especially outside Ramadhan) is not an easy task. I myself am still struggling, shame on me. Stayin g active is the hardest part, but it’s a MUST, as it trains your body to use the body’s energy store.
I am writing this not only to motivate you, my dear friends, I am also motivating myself. Let us all be good muslims and stop thinking about the enticing food offered out there. Think ISLAM, think healthy.
Wallahuallam.
PS. Pls forward to all muslims.
–
Juliana Md Jaffri
Lecturer
Dept of Pharmaceutical Technology
Kulliyyah of Pharmacy
International Islamic University Malaysia
Bandar Indera Mahkota
25200 Kuantan
Pahang
======================================
About Juraimi Rahmat
Juraimi Rahmat is a Lifestyle Coach who helped his mother, Jariah Hassan to recover from advanced Lung cancer (thanks Allah!) by putting his knowledge about lifestyle change to good practice.
He is an Engineer by profession. He now runs his own Engineering Company Sublime Tech Service Pte Ltd which provides Eco Friendly Engineering Solutions to the market.
Their story is featured in the book, “Cancer Cured Naturally” which is written by Betty Khoo Lingsly. The 3rd print of the book was recently launched.
Their story is also featured on Berita Harian(in Malay Language)
Info Source: http://mylifestyleplanning.com/wordpress/?page_id=57
======================================
Calorie Restriction (by www.endlesshumanpotential.com)
Info Source: http://www.endlesshumanpotential.com/calorie-restriction.html
Calorie restriction is a dietary regimen, that when applied properly and with all essential nutrients, improves age related health, slows the aging process and promotes longevity in many animals and possibly humans. Research on energy restricted diets over the years has proven that longevity is increased in many animals and fungi such as mice, monkeys, yeast, guinea pigs, rats and some insects. There is also positive research to suggest its effectiveness in slowing the aging process in humans.
Hmmm, maybe this is why vampires live so long. They only drink blood, not many calories there. They are pale and thin normally, however incredibly strong. I’m not kidding either; the vampire myths started with mystical cults where people would only consume blood. They were reported to have lived much longer than other people. Such practices may now be looked upon as total fantasy however it may just be an exaggeration of actual facts. Perhaps calorie resriction played a role.
------------------------------------------------------------------------------------
What is Calorie Restriction?
Calorie restriction is a dietary regimen that involves restricting total energy intake. How is that different from an eating disorder or starvation? Well starvation involves simply not eating sufficient amounts of food. That results in malnutrition, which in turn results in other issues. By controlling the diet and restricting energy intake while still providing the body with adequate micro-nutrients and energy to complete daily tasks, a person is able to reap the benefits of a well-balanced diet while also benefiting from the proposed benefits of a low calorie diet.
Restricting calories is really quite simple, however it must be done intelligently. It’s easy to just stop eating a lot of food and adjust to being hungry all the time. What is a little more difficult is maintaining low energy intake while still getting all essential nutrients. One always hampers the other. So here are a few tips before we move on…
Eat foods that have a low energy density in comparison to their micro-nutrient content. That means foods like leafy greens, cruciferous vegetables, some meats (especially fish) and many others, just do a bit of research. Avoid foods with empty energy like pasta, rice, bread, noodles, sugar, excess oils and of course fatty foods of any kind.
Do it gradually, don’t jump in the deep end. If you go from being a big eater and then cut down all of a sudden to half the amount of food you will likely experience adverse effects. Gradually cut down your food intake over a period of months.
Get yourself thoroughly checked out beforehand by a doctor. You need to check for deficiencies and anything else that may be adversely effected. It’s no good having diabetes and then finding out you are not sustaining energy levels, which results in severe medical consequences.
----------------------------------------------------------------------------------
Positive Effects
In human subjects calorie restriction has been shown to lower cholesterol, fasting glucose and blood pressure. In CR energy intake is reduced, however sufficient vitamins, minerals and other important nutrients are still consumed.
Later we will look at why CR might slow the aging process and increase longevity.
----------------------------------------------------------------------------------
Negative Effects
If a person consumes significantly less calories than is needed to sustain activity levels the person can become underweight. Severe calorie restriction can result in starvation, when it is not carefully monitored. The concept of a calorie restricted diet should not be confused with anorexia nervosa, which is a serious psychological condition resulting in starvation and severe malnutrition.
If a pattern of starvation is repeated for an extended period of time the body can begin to consume lean body tissue along with fat. The combination of starvation and the associated lethargy and loss of muscle mass can result in a lower quality of life and decreased physical activity levels. All of this results in psychological issues, which are then in turn associated with psycho-somatic disorders.
When reducing calorie intake, an individual may also reduce the intake of essential nutrients, especially fat soluble vitamins, which require fat for proper absorption and other nutrients generally associated with high calorie foods such as oils, meat and dairy.
Although calorie restriction is highly recommended by professionals, it needs to be approached with extreme caution. When undertaking a new diet regime of this nature it is advised to arm yourself with as much knowledge as possible and consult a professional. Approached in the right way it can mean the difference between death at 80 and death at 110 or even higher. It is even speculated that CR could lead to life-spans of 125 years old or even more.
----------------------------------------------------------------------------------
Research
Research on calorie restriction has been conducted over the years and most often leads to the conclusion that it is beneficial and effective in increasing maximum lifespan and life expectancy.
Primates
A study on rhesus macaques showed that CR in rhesus monkeys slows aging and significantly delays age-related diseases such as cancer, diabetes, heart disease and brain atrophy. The monkeys were enrolled in the study between 7 - 14 years of age. At the 20 year point, 80% of the calorie restricted monkeys were still alive compared to less than 50% of the controls.
These results are supportive and somewhat explanatory of earlier findings in the study that showed lower insulin and glucose levels as well as higher insulin sensitivity and LDL profiles.
Mice
Studies in female mice have shown that estrogen receptor-alpha declines in the pre-optic hypothalamus as they age. The mice that were given a calorie restricted diet for the majority of their lives showed higher levels than the mice on normal calorie diets.
Caenorhabditis Elegans
Recent studies in Caenorhabditis Elegans has shown that restriction of glucose metabolism extends lifespan by increasing oxidative stress, which ultimately builds a resistance to oxidative stress. The process is called mitohormesis. Similar effects are possible in humans.
----------------------------------------------------------------------------------
What reasons could there be for calorie restriction to increase longevity?
There are many theories as to why CR works. I even have a few theories of my own. But before looking at that lets look at what is known.
Mitohormesis
Some researchers are hypothesising that mitohormesis is a primary reason for the life-extending potential of CR. This is due to the likely involvement of mitochondria in cells, which are basically the energy warehouse in cells, responsible for the majority of energy metabolism at the cellular level.
The theory is that calorie restriction induces a low-level stress on the body. This triggers a protective/defensive mechanism where the body actually builds up a resistance to the very stressors that it is experiencing. These stressors are generally experienced anyway, however they are usually at detrimental levels, too much for the body to adapt to and protect against. CR helps to gradually prepare for such responses.
Insulin Signaling
Lowering the concentration of insulin and other hormones associated with insulin such IGF-1 has been shown to increase longevity in mice and other organisms. CR achieves this end indirectly. It has also been shown that if an organism is able to maintain leanness and avoid the storage of excessive adipose tissue that organism is able to increase maximum lifespan.
Combined Reasons
It is unlikely under any circumstances that any one reason can be attributed to its benefits. There is always a desperate search for the one difference that makes the difference. This approach puts on the blinkers and blinds researchers to everything except that which they are currently examining. It is my belief, and the belief of many scientists and other experts, that CR is beneficial at increasing life expectancy and maximum lifespan due to a combination of reasons. Each of these reasons as a stand-alone explanation is weak at best, however combined they strengthen the theories and hold more weight towards the debate.
We have already looked at the known research and the purported reasoning behind the calorie restriction theory, now I plan to break it down and explain in lay terms why I believe CR increases life expectancy.
First off the insulin reason. CR reduces the amount of insulin released in the body and any any other hormones associated with insulin. This alone, outside of CR research, has been shown to cause many changes in the body that lead to longevity. It is likely that people who live a long time have a gene that causes insulin levels to be lower without the adverse effects experienced in diabetes. This benefit is true for those with natural positive insulin responses and those achieving it through calorie restriction.
The insulin reason leads to a number of other things, including some of the other reasons we will include here.
CR reduces LDL cholesterol and increases HDL. This ratio change has a positive effect on the longevity of the heart and the rest of the circulatory system. Taking this and lower insulin concentrations into account without even considering other reasons is likely to show a greatly increased life-expectancy already.
Cancer is one of those things that gets very ugly very fast in a lot of cases. Cancer cells are basically immortal, meaning they can keep growing and surviving indefinitely if there is no intervention.
Over-eating is one of the major indirect causes of cancer-related deaths. It’s not only the fact that some foods consumed in excess can cause certain types of cancer, it also means that excess calories essentially feed the immortal cancer cells.
With a lower calorie diet the cancer cannot grow fast enough and the overall metabolic rate of the body is decreased. With a lower metabolic rate the cancer can either grow very slowly or may not even gain the momentum it needs to survive and in some cases disappears altogether. But perhaps the best part is that lower energy intake allows the body to ward off even getting cancer in the first place, to an extent anyway.
Lower metabolic rate is a major contributor to longevity. The focus is always on a fast metabolism in order to not gain too much weight. This is done through frequent meals and adequate calorie consumption. However weight gain is not an issue with long-term, carefully controlled calorie restriction.
A lower basal metabolic rate leads to less stress on the body while at rest. It’s kind of like suspended animation or a less efficient version of cryogenics. When the body is restricted in energy intake it goes into starvation mode, that response you have been told to avoid. This results in lower body temperature, lower body mass, lower heart rate, decrease in blood pressure etc. All of this in turn allows the body to truly rest when it is resting. This results in less strain and aging on each of the body systems.
Cell division is another reason why calorie restriction may increase longevity. You see, just about all of the body’s cells die out over a period of either days, weeks, months or years. In order to keep you alive they need to keep dividing and creating new cells. This is the cycle of life. The only issue is that each cellular system is suspected of being encoded with an encryption that only allows a finite number of cell divisions.
Aging happens when certain cellular systems can’t keep up production to counter the loss of the dying cells. So someone who dies of old age gradually starts to die their whole life. Every year that you look older and feel older you are closer to age-related death. Sounds morbid, but this is how it works. CR slows down cell division without diminishing regenerative abilities in the body systems.
Finally the super-compensation reason for CR’s effectiveness. When the body is deprived of energy it goes into a slight stress response. This stress response causes the release and production of free-radicals. These free-radicals age the body under most circumstances. However the response caused through CR is a very low-intensity stress that is barely even noticed. This leads to super-compensation via the immune system, which builds tolerance to oxidative stress, one of the body’s major aging causes.
It is my belief that calorie restriction increases longevity through a combination of factors as listed above. This makes more sense. The reason being that oxidative stress resistance alone will have very little effect on lifespan. It is more than oxidative stress that causes age-related death. The same is true for insulin and cholesterol responses. Since these are not the primary reasons for aging it is unrealistic to believe that because CR improves these things that it ultimately increases life-expectancy. Having said that, a combination of these reasons is the most likely explanation for the effects of CR.
----------------------------------------------------------------------------------
Final Concerns
Calorie restriction may pose some concerns for a lot of people. This may lead to the dismissal of its benefits and create fear that imposes on your desire to practice it.
First of all lowering your total energy consumption by a significant amount can lead to a famine response. This is a natural protective mechanism that occurs in the body. What happens is that is response to lower energy availability the body slows down metabolism leading to increased storage of carbohydrates and fats. Most often the people with the greatest obesity problems are those that try to starve themselves thin only to be overcome with extreme desire for food, which results in over-eating and the gaining of more weight due to the lowered metabolic rate created in the starvation period.
The second concern is that lower energy intake can result in loss of lean body tissue, including muscle mass. This can lead to weakness and a plethora of other problems.
These problems primarily occur in those applying a misguided approach to calorie restriction for reasons other than health and longevity. To put your mind at ease here is a brief explanation of how these two issues can be put to rest.
First off, the famine response. No one wants a slower metabolism where weight gain potential is increased. That would mean you have to work harder to lose weight in future attempts. CR is a long-term lifestyle choice, it is not something you do intermittently while alternating with gorging. Over time your body gets used to the lower energy intake and learns to stabilise metabolism. This results in the more efficient use of energy as it relates to storage rather than expenditure. Yes you will be more sensitive to weight gain but only if you suddenly go back to a high calorie diet. Otherwise you will remain lean and store only the amount of energy your body needs to store. If CR is combined with sufficient exercise your potential for overall fitness, endurance in particular, is greatly increased due to the more efficient use of energy stores.
You may also be concerned about hunger. This is what causes most people to eventually gorge and go back to a high calorie diet after a period of calorie restriction. It takes time for your appetite to adjust, but eventually it will, that’s a guarantee. I went on a low calorie diet many years ago and I don’t have trouble maintaining a lean body profile and I don’t get hungry beyond normal levels. That’s because I gradually adjusted and my appetite now only craves what it essentially needs and nothing more.
As for the muscle loss issue; you may initially feel that you are losing significant amounts of muscle mass. It is normal initially to lose lean body mass. However it need not be great. CR should be approached gradually, not all of a sudden. In this manner your body will make better use of the calories it does consume and will stabilise your metabolism to a point where even a certain amount of muscle gain is possible.
Calorie restriction is an overall healthy choice when it is approached properly. It is not a recommendation to starve yourself thin and deprive yourself of adequate nutrients. What I am recommending is a low calorie diet that still contains all essential nutrients including vitamins and minerals.
Do a little research on the internet into CR and its positive effects. Gather sufficient knowledge of how to implement this dietary choice safely. Don’t jump in head first with no knowledge of how to do it safely and effectively.
Calorie restriction is a dietary regimen, that when applied properly and with all essential nutrients, improves age related health, slows the aging process and promotes longevity in many animals and possibly humans. Research on energy restricted diets over the years has proven that longevity is increased in many animals and fungi such as mice, monkeys, yeast, guinea pigs, rats and some insects. There is also positive research to suggest its effectiveness in slowing the aging process in humans.
Hmmm, maybe this is why vampires live so long. They only drink blood, not many calories there. They are pale and thin normally, however incredibly strong. I’m not kidding either; the vampire myths started with mystical cults where people would only consume blood. They were reported to have lived much longer than other people. Such practices may now be looked upon as total fantasy however it may just be an exaggeration of actual facts. Perhaps calorie resriction played a role.
------------------------------------------------------------------------------------
What is Calorie Restriction?
Calorie restriction is a dietary regimen that involves restricting total energy intake. How is that different from an eating disorder or starvation? Well starvation involves simply not eating sufficient amounts of food. That results in malnutrition, which in turn results in other issues. By controlling the diet and restricting energy intake while still providing the body with adequate micro-nutrients and energy to complete daily tasks, a person is able to reap the benefits of a well-balanced diet while also benefiting from the proposed benefits of a low calorie diet.
Restricting calories is really quite simple, however it must be done intelligently. It’s easy to just stop eating a lot of food and adjust to being hungry all the time. What is a little more difficult is maintaining low energy intake while still getting all essential nutrients. One always hampers the other. So here are a few tips before we move on…
Eat foods that have a low energy density in comparison to their micro-nutrient content. That means foods like leafy greens, cruciferous vegetables, some meats (especially fish) and many others, just do a bit of research. Avoid foods with empty energy like pasta, rice, bread, noodles, sugar, excess oils and of course fatty foods of any kind.
Do it gradually, don’t jump in the deep end. If you go from being a big eater and then cut down all of a sudden to half the amount of food you will likely experience adverse effects. Gradually cut down your food intake over a period of months.
Get yourself thoroughly checked out beforehand by a doctor. You need to check for deficiencies and anything else that may be adversely effected. It’s no good having diabetes and then finding out you are not sustaining energy levels, which results in severe medical consequences.
----------------------------------------------------------------------------------
Positive Effects
In human subjects calorie restriction has been shown to lower cholesterol, fasting glucose and blood pressure. In CR energy intake is reduced, however sufficient vitamins, minerals and other important nutrients are still consumed.
Later we will look at why CR might slow the aging process and increase longevity.
----------------------------------------------------------------------------------
Negative Effects
If a person consumes significantly less calories than is needed to sustain activity levels the person can become underweight. Severe calorie restriction can result in starvation, when it is not carefully monitored. The concept of a calorie restricted diet should not be confused with anorexia nervosa, which is a serious psychological condition resulting in starvation and severe malnutrition.
If a pattern of starvation is repeated for an extended period of time the body can begin to consume lean body tissue along with fat. The combination of starvation and the associated lethargy and loss of muscle mass can result in a lower quality of life and decreased physical activity levels. All of this results in psychological issues, which are then in turn associated with psycho-somatic disorders.
When reducing calorie intake, an individual may also reduce the intake of essential nutrients, especially fat soluble vitamins, which require fat for proper absorption and other nutrients generally associated with high calorie foods such as oils, meat and dairy.
Although calorie restriction is highly recommended by professionals, it needs to be approached with extreme caution. When undertaking a new diet regime of this nature it is advised to arm yourself with as much knowledge as possible and consult a professional. Approached in the right way it can mean the difference between death at 80 and death at 110 or even higher. It is even speculated that CR could lead to life-spans of 125 years old or even more.
----------------------------------------------------------------------------------
Research
Research on calorie restriction has been conducted over the years and most often leads to the conclusion that it is beneficial and effective in increasing maximum lifespan and life expectancy.
Primates
A study on rhesus macaques showed that CR in rhesus monkeys slows aging and significantly delays age-related diseases such as cancer, diabetes, heart disease and brain atrophy. The monkeys were enrolled in the study between 7 - 14 years of age. At the 20 year point, 80% of the calorie restricted monkeys were still alive compared to less than 50% of the controls.
These results are supportive and somewhat explanatory of earlier findings in the study that showed lower insulin and glucose levels as well as higher insulin sensitivity and LDL profiles.
Mice
Studies in female mice have shown that estrogen receptor-alpha declines in the pre-optic hypothalamus as they age. The mice that were given a calorie restricted diet for the majority of their lives showed higher levels than the mice on normal calorie diets.
Caenorhabditis Elegans
Recent studies in Caenorhabditis Elegans has shown that restriction of glucose metabolism extends lifespan by increasing oxidative stress, which ultimately builds a resistance to oxidative stress. The process is called mitohormesis. Similar effects are possible in humans.
----------------------------------------------------------------------------------
What reasons could there be for calorie restriction to increase longevity?
There are many theories as to why CR works. I even have a few theories of my own. But before looking at that lets look at what is known.
Mitohormesis
Some researchers are hypothesising that mitohormesis is a primary reason for the life-extending potential of CR. This is due to the likely involvement of mitochondria in cells, which are basically the energy warehouse in cells, responsible for the majority of energy metabolism at the cellular level.
The theory is that calorie restriction induces a low-level stress on the body. This triggers a protective/defensive mechanism where the body actually builds up a resistance to the very stressors that it is experiencing. These stressors are generally experienced anyway, however they are usually at detrimental levels, too much for the body to adapt to and protect against. CR helps to gradually prepare for such responses.
Insulin Signaling
Lowering the concentration of insulin and other hormones associated with insulin such IGF-1 has been shown to increase longevity in mice and other organisms. CR achieves this end indirectly. It has also been shown that if an organism is able to maintain leanness and avoid the storage of excessive adipose tissue that organism is able to increase maximum lifespan.
Combined Reasons
It is unlikely under any circumstances that any one reason can be attributed to its benefits. There is always a desperate search for the one difference that makes the difference. This approach puts on the blinkers and blinds researchers to everything except that which they are currently examining. It is my belief, and the belief of many scientists and other experts, that CR is beneficial at increasing life expectancy and maximum lifespan due to a combination of reasons. Each of these reasons as a stand-alone explanation is weak at best, however combined they strengthen the theories and hold more weight towards the debate.
We have already looked at the known research and the purported reasoning behind the calorie restriction theory, now I plan to break it down and explain in lay terms why I believe CR increases life expectancy.
First off the insulin reason. CR reduces the amount of insulin released in the body and any any other hormones associated with insulin. This alone, outside of CR research, has been shown to cause many changes in the body that lead to longevity. It is likely that people who live a long time have a gene that causes insulin levels to be lower without the adverse effects experienced in diabetes. This benefit is true for those with natural positive insulin responses and those achieving it through calorie restriction.
The insulin reason leads to a number of other things, including some of the other reasons we will include here.
CR reduces LDL cholesterol and increases HDL. This ratio change has a positive effect on the longevity of the heart and the rest of the circulatory system. Taking this and lower insulin concentrations into account without even considering other reasons is likely to show a greatly increased life-expectancy already.
Cancer is one of those things that gets very ugly very fast in a lot of cases. Cancer cells are basically immortal, meaning they can keep growing and surviving indefinitely if there is no intervention.
Over-eating is one of the major indirect causes of cancer-related deaths. It’s not only the fact that some foods consumed in excess can cause certain types of cancer, it also means that excess calories essentially feed the immortal cancer cells.
With a lower calorie diet the cancer cannot grow fast enough and the overall metabolic rate of the body is decreased. With a lower metabolic rate the cancer can either grow very slowly or may not even gain the momentum it needs to survive and in some cases disappears altogether. But perhaps the best part is that lower energy intake allows the body to ward off even getting cancer in the first place, to an extent anyway.
Lower metabolic rate is a major contributor to longevity. The focus is always on a fast metabolism in order to not gain too much weight. This is done through frequent meals and adequate calorie consumption. However weight gain is not an issue with long-term, carefully controlled calorie restriction.
A lower basal metabolic rate leads to less stress on the body while at rest. It’s kind of like suspended animation or a less efficient version of cryogenics. When the body is restricted in energy intake it goes into starvation mode, that response you have been told to avoid. This results in lower body temperature, lower body mass, lower heart rate, decrease in blood pressure etc. All of this in turn allows the body to truly rest when it is resting. This results in less strain and aging on each of the body systems.
Cell division is another reason why calorie restriction may increase longevity. You see, just about all of the body’s cells die out over a period of either days, weeks, months or years. In order to keep you alive they need to keep dividing and creating new cells. This is the cycle of life. The only issue is that each cellular system is suspected of being encoded with an encryption that only allows a finite number of cell divisions.
Aging happens when certain cellular systems can’t keep up production to counter the loss of the dying cells. So someone who dies of old age gradually starts to die their whole life. Every year that you look older and feel older you are closer to age-related death. Sounds morbid, but this is how it works. CR slows down cell division without diminishing regenerative abilities in the body systems.
Finally the super-compensation reason for CR’s effectiveness. When the body is deprived of energy it goes into a slight stress response. This stress response causes the release and production of free-radicals. These free-radicals age the body under most circumstances. However the response caused through CR is a very low-intensity stress that is barely even noticed. This leads to super-compensation via the immune system, which builds tolerance to oxidative stress, one of the body’s major aging causes.
It is my belief that calorie restriction increases longevity through a combination of factors as listed above. This makes more sense. The reason being that oxidative stress resistance alone will have very little effect on lifespan. It is more than oxidative stress that causes age-related death. The same is true for insulin and cholesterol responses. Since these are not the primary reasons for aging it is unrealistic to believe that because CR improves these things that it ultimately increases life-expectancy. Having said that, a combination of these reasons is the most likely explanation for the effects of CR.
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Final Concerns
Calorie restriction may pose some concerns for a lot of people. This may lead to the dismissal of its benefits and create fear that imposes on your desire to practice it.
First of all lowering your total energy consumption by a significant amount can lead to a famine response. This is a natural protective mechanism that occurs in the body. What happens is that is response to lower energy availability the body slows down metabolism leading to increased storage of carbohydrates and fats. Most often the people with the greatest obesity problems are those that try to starve themselves thin only to be overcome with extreme desire for food, which results in over-eating and the gaining of more weight due to the lowered metabolic rate created in the starvation period.
The second concern is that lower energy intake can result in loss of lean body tissue, including muscle mass. This can lead to weakness and a plethora of other problems.
These problems primarily occur in those applying a misguided approach to calorie restriction for reasons other than health and longevity. To put your mind at ease here is a brief explanation of how these two issues can be put to rest.
First off, the famine response. No one wants a slower metabolism where weight gain potential is increased. That would mean you have to work harder to lose weight in future attempts. CR is a long-term lifestyle choice, it is not something you do intermittently while alternating with gorging. Over time your body gets used to the lower energy intake and learns to stabilise metabolism. This results in the more efficient use of energy as it relates to storage rather than expenditure. Yes you will be more sensitive to weight gain but only if you suddenly go back to a high calorie diet. Otherwise you will remain lean and store only the amount of energy your body needs to store. If CR is combined with sufficient exercise your potential for overall fitness, endurance in particular, is greatly increased due to the more efficient use of energy stores.
You may also be concerned about hunger. This is what causes most people to eventually gorge and go back to a high calorie diet after a period of calorie restriction. It takes time for your appetite to adjust, but eventually it will, that’s a guarantee. I went on a low calorie diet many years ago and I don’t have trouble maintaining a lean body profile and I don’t get hungry beyond normal levels. That’s because I gradually adjusted and my appetite now only craves what it essentially needs and nothing more.
As for the muscle loss issue; you may initially feel that you are losing significant amounts of muscle mass. It is normal initially to lose lean body mass. However it need not be great. CR should be approached gradually, not all of a sudden. In this manner your body will make better use of the calories it does consume and will stabilise your metabolism to a point where even a certain amount of muscle gain is possible.
Calorie restriction is an overall healthy choice when it is approached properly. It is not a recommendation to starve yourself thin and deprive yourself of adequate nutrients. What I am recommending is a low calorie diet that still contains all essential nutrients including vitamins and minerals.
Do a little research on the internet into CR and its positive effects. Gather sufficient knowledge of how to implement this dietary choice safely. Don’t jump in head first with no knowledge of how to do it safely and effectively.
Wednesday, August 18, 2010
A guide to organic shopping (in Singapore) from Mind Your Body, The Straits Times on Apr 16, 2008.
Info Source: http://www.asiaone.com/Just%2BWoman/About%2BMe/Well%2BBeing/Story/A1Story20080416-60199.html
A guide to organic shopping
There's not very far you can go in Singapore these days without some talk of the rising prices of commodities, especially food. From the taxi driver complaining that his lor mee now costs 50 cents more to shoppers at wet markets and supermarkets who feel they are getting very much less for their dollars. Everybody is talking about inflation.
Except those who eat organic food, it seems. Wholesalers and retailers of organic food say they are still doing brisk business in Singapore. The rising costs of normal produce and groceries and the wider range of organics on offer, has in fact, made the organic option quite attractive to consumers, they said.
Ms Michelle Tan, spokesman for Ban Choon Marketing, one of the largest importers of organic food and products in Singapore, said people were spending so much more on normal food, that they were now considering the value-added option of going organic. She added: 'Now people don't mind spending a little more on organic food as it is seen as much better for their health.'
food here. These days Ban Choon has a team whose job is to source organic produce, meat and other products such as soups and teas.
Last year, it brought in over 100 tonnes of organic vegetables and fruit for the Singapore market, compared with none five years ago and small shipments over the last four years.
Last year, a survey by the Nielsen company also showed that over four in 10 Singaporeans buy organic fruits and vegetables some of the time, with 12 per cent buying them regularly.
Cheaper organic options are also becoming more readily available. Zenxin Agri-Organic food, a wholesale and retail haven of all things organic, has partnered Cold Storage to launch a house brand of organic food called First Choice Organic.
This new house brand will be more affordable than other brands. For instance, all organic greens will be priced at around $2 to $3 a packet instead of the $4 to $5 price tag that organic greens usually come with.
The director of Zenxin, Mr Tai Seng Yee, who supplies major supermarkets islandwide, claims that demand for organic produce from his shop has almost doubled since March last year, when he opened his first shop in Singapore. However, he could not provide figures on how many tonnes of fruits and vegetable he sells.
Stocked with over 50 types of vegetables and fruit, his shop at Pasir Panjang Wholesale Centre offers one of the widest selections of organic vegetables and fruit here.
Zenxin's vegetables come from Mr Tai's organic farms in Johor Baru and Cameron Highlands. This is as close as Singaporeans can come to eating locally sourced, pesticide-free food.
In the last one year, Zenxin's customer base has grown to about 3,000. MrTai said that 70 per cent of these customers are regulars who shop there weekly.
Two of Mr Tai's farms have been certified organic by Australia's leading organic certifier, The National Association for Sustainable Agriculture, Australia.
Also, customers can taste fresh fruit and produce before they buy. The most popular items are its kailan ($2.20), xiao bai cai ($1.50) and English spinach ($2.40), he said.
A regular shopper at Zenxin, businesswoman Ms Sarah Teo, who is in her early 30s, said she found its prices 'ultra reasonable'.
Organic food and product enthusiasts can also meet at the newly launched eco-ethical outdoor market at Dempsey Road, organised by L'Organic every third Saturday of the month.
Mind Your Body has compiled a directory of shops islandwide which stock organic products and or fresh organic produce. Do write and tell us about your favourite outlet in case we've left any out.
Biogenic International, 147B Telok Ayer Street, tel: 6226-2621. Offers fresh organic vegetables, cooked meals and fresh organic fruits juices.
Brilliant, 44 Riverside Drive, tel: 6384-4421. Organic vegetables and fruit at reasonable prices.
Brown Rice Paradise, 163 Tanglin Road, 03-15 Tanglin Mall, tel: 6738-1121, www.mybrp.com.sg/. A mini supermart that is Singapore's oldest and most complete organic shopping experience, offers many types of grains and cereals.
Bollywood Veggies, 100 Neo Tiew Road, tel: 6898-500, www.bollywoodveggies.com/. Buy organic veggies and fruit grown on this farm and dine on their home-cooked meals.
Bunalun, 43 Jalan Merah Saga, 01-70 Chip Bee Gardens, tel: 6472-0870. Also at 391 Orchard Road, B2-01-3A Ngee Ann City, tel: 6735-2337, http://www.bunalun.com/. Organic oils, freshly made dips, certified spices and preserves are the specialties here.
Camu Camu Nature House, Block 211, Hougang Street 21, 01-307, tel: 6287-0267. Apart from reasonable pricing, owner Michael Low adds value with tips on how to go organic for less.
Canmark Supermarket, Block 166, Bukit Batok West Avenue 8, 01-256/258, tel: 6569-7783. Offers a selection of fresh organic produce and packed products.
Choice Organic, Lorong Mambong, 01-35 Holland Village Centre, tel: 6763-2877. Organic groceries from beans and oil, to pasta and noodles.
Chuan Soon Organic, Block 104, Yishun Ring Road, 01-13, tel: 6758-8366
Eat Organic, 619H Bukit Timah Road, tel: 6219-7156, http://www.eat-organic.com.sg/. Complete organic shopping experience from fresh produce to groceries and cleaning agents.
Fave, The Dried Fruits & Nuts People, 16, New Industrial Road, 01-02 Hudson TechnoCentre, tel: 6383-2094; http://www.fave.com.sg/. You can buy organic dried fruits and nuts here in bulk as well as stock up on grains and teas.
Four Seasons Organic Market, B2-07 Great World City, Kim Seng Promenade, tel: 6836-1855. Lots of fresh food with a good choice of organic eggs, dairy products, meat and fish.
Ghim Moh Market Stall, Ghim Moh Wet Market. Reasonably priced organic veggies and fruit.
Go Organic International, Turf City, 200 Turf Club Road, tel: 6469-1687. Offers tools to set up a farm-in-a-box, for people who want to grow their own organic herbs and plants.
Greencircle Eco-farm, 41 Neo Tiew Road, tel: 6861-9286. Locally grown organic produce at reasonable prices. Also offers delivery of a weekly organic box.
Kampung Senang, Block 106, Aljunied Crescent, 01-205, tel: 6749-8509. Help and support for cancer patients wanting to go organic.
Kang Bao Lek Veg Centre, Block 406, Tampines Street 41, 01-25, tel: 6787 9311. Reasonably priced organic veggies and fruit.
Li Xiang Market, Bedok South 01-517/519. Selection of organic greens like chye sim and xiao bai cai.
L'Organic, Block 18A, Dempsey Road, tel: 6474-7142, http://www.lorganic.sg/. Certified organic produce from Australian and French farms and a large selection of pasta, oils and condiments.
Living Greens, 325 Beach Road, tel: 6396-5523. Organic-vegan restaurant also sells brown rice, oat milk powders and dry goods like beans and noodles.
Love For Earth, 11 Holland Road Shopping Centre, tel: 6469-7865. Has organic clothing and food for babies and toddlers. Also sells skin care products.
Nature's Glory, 315 Outram Road, 11-03 Tan Boon Liat Building, tel: 6227-1318. Cold pressed oils, organic shoyu sauce and products to support a macrobiotic diet.
Oasis Organic, 100 Beach Road, 01-49 Shaw Towers, tel: 6299-1695. Organic groceries, natural health foods and supplements.
Organic 4 Less Trading, Block 194 Pandan Loop, 07-11 Pantech, tel: 6755-5469. Organic groceries and dry goods.
Organic Living Hub, Block 78, Redhill Lane, 01-17, tel: 6473-6818. Specialises in organic dry fruits and veggies.
Organic Story, Block 263, Serangoon Central Drive, 01-77, tel: 6286-7794. Brown rice, juices and fresh vegetables.
Organic Paradise, 62 Temple Street, tel: 6220-8148. Fresh vegetables and a wide range of organic groceries.
Sharon Organics, Block 320, 01-39 Shunfu Market
Sky Organic, 101 Upper Cross Street, 03-78A, tel: 6463-5003. Organic food products and supplements.
Spring Organics, 511 Guillemard Road, 03-10 Grandlink Square
Sunny Choice, 434 Upper Bukit Timah, Railway Mall, tel: 6892-2383
Supernature, 21 Orchard Boulevard, 01-21/27 Park House, tel: 6735-4338. Along with a wide range of organic food, Supernature stocks gluten-free, wheat-free and dairy-free products. Also offers weekly organic box delivery of seasonal produce.
Taste Original, Block 721 Clementi West, 01-122, tel: 6872-5854. Reasonably priced organic fruit and veggies.
Teng Yang Veg. & Organic, Block 70, Toa Payoh Lorong 4, 01-331, tel: 9386-0542. Oriental organic greens and fruit.
United Nature, 362 Upper Paya Lebar Road, 05-09 Da Jin Factory Building, tel: 6858 2322, http://www.unitednature.com.sg/. Organic fruit juices, natural health supplements and books on juicing and diet.
Yes Natural, 599 Geylang Road, tel: 6846-1580. Organic and natural products like noodles and tofu
Yising Trading, Block 79, 01-121 Redhill Lane. Organic dried goods and groceries like beans, noodles and brown rice.
Yong Xu Organic Enterprise, Block 921 Yishun Central 1, 01-257, tel: 6481-5508. A small selection of organic vegetables, dry fruit and beverages.
Zenxin Agri-Organic Food, Block 14, 01-25 Pasir Panjang Wholesale Centre, tel: 6778-7369 or 6779-7839. Some of the lowest prices islandwide for organic veggies and fruits freshly harvested in Malaysia. Widest range of organic groceries like pasta, rice, noodles and organic teas.
This article was first published in Mind Your Body, The Straits Times on Apr 16, 2008.
Organic Cai Xin (Choi Sum, Brassica parachinensis) and its price
On 16 August 2010, Monday for the first time, I bought a packet of Organic cai xin (Choi Sum, Brassica parachinensis) produced by FireFlies Health Farm) about 250 grams at S$2.00 from a Fruits & Vegetables Shop at Block 8 Queen’s Road.
I shall use the organic cai xin as another green ingredient for my smoothie.
I shall use the organic cai xin as another green ingredient for my smoothie.
Friday, August 13, 2010
List of vegetarian foods rich in Vitamin B6
Info Source: http://www.weightlossforall.com/foods-rich-vitamin-B6.htm
List of vegetarian foods rich in Vitamin B6
Red & Green Peppers (raw): 0.35 Milligrams per 100 grams
Hazel nuts: 0.60 Milligrams per 100 grams
Peanuts: 0.48 Milligrams per 100 grams
Cashew nut: s0.43 Milligrams per 100 grams
Potatoup to 0.33 Milligrams per 100 grams
Wheat germ: 3mg Milligrams per 100 grams
Wheat bran: 1.4 Milligrams per 100 grams
Breakfast cereals (fortified): up to 1.5 Milligrams per 100 grams
The RNI* for Vitamin B6 is up to 1.4mg per day for an average adult (not including pregnant or lactating women).
Consult your doctor before increasing intake of any nutrient or changing your diet in any way!
RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value!
It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf
List of vegetarian foods rich in Vitamin B6
Red & Green Peppers (raw): 0.35 Milligrams per 100 grams
Hazel nuts: 0.60 Milligrams per 100 grams
Peanuts: 0.48 Milligrams per 100 grams
Cashew nut: s0.43 Milligrams per 100 grams
Potatoup to 0.33 Milligrams per 100 grams
Wheat germ: 3mg Milligrams per 100 grams
Wheat bran: 1.4 Milligrams per 100 grams
Breakfast cereals (fortified): up to 1.5 Milligrams per 100 grams
The RNI* for Vitamin B6 is up to 1.4mg per day for an average adult (not including pregnant or lactating women).
Consult your doctor before increasing intake of any nutrient or changing your diet in any way!
RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value!
It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf
Vitamin B6 Linked to Lower Lung Cancer Risk (By Kathleen Doheny, www.webmd.com)
Having higher blood levels of vitamin B6 and the amino acid methionine both appear to reduce lung cancer risk in smokers and nonsmokers alike, according to a new study.
Please visit http://www.webmd.com/lung-cancer/news/20100615/vitamin-b6-linked-lower-lung-cancer-risk
Please visit http://www.webmd.com/lung-cancer/news/20100615/vitamin-b6-linked-lower-lung-cancer-risk
Thursday, August 12, 2010
Teen's cancer blog inspires (Ming Wei's blog) (Reported by POON CHIAN HUI)
The following article by POON CHIAN HUI is from Mind Your Body of the Straits Times dated 12 August 2010.
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What began as a way for Ming Wei, 16, to express her thoughts has turned into a space that gives hope to others who suffer from cancer. POON CHIAN HUI reports
'I am beginning to forget how it feels like to gently pick up a comb, raise it to my head and to brush my hair with it.
No more flipping of my hair when I get angry; no more solace to be sought from stroking my hair when I am upset.'
So reads a recent entry on 16-year-old De Ming Wei's blog, written weeks after she had shorn off her shoulder-length locks because her hair had noticeably thinned from chemotherapy. She now wears a wig.
Simply titled Ming Wei's, the blog (http://judithdmw.blogspot.com) written in Chinese and tracking the Malaysian teen's ongoing battle with lymphoma cancer, has inspired her peers and adults alike.
Primary school teacher Willy Wah, 28, from Penang, Malaysia, found her unabashed willingness to share her cancer experience 'very courageous'.
'People don't like to reveal their problems, not even to their friends. But Ming Wei is not shy about her situation. She has even posted photos of herself with a bald head for everyone to see,' said.
Mr Wah, who has been a regular follower of the blog since May.
From introspective accounts of hospital visits to the elation at eating her first slice of pizza in months, the white-and-violet themed blog chronicles the daily ups and downs of her much-altered life as a cancer patient since the discovery of a cancerous lump in her upper left chest earlier this February.
The blog's impact is far-reaching.
Last month, it won the best individual prize at the Singapore Blog Awards 2010 organised by omy.sg, a bilingual Web portal under Singapore Press Holdings.
Speaking at her present home in Sembawang - a three-room HDB flat that belongs to her mother's cousin - the soft-spoken teenager expressed wonder at how the blog is no longer 'just a blog' to many others.
She recalled how she got to know other young cancer sufferers after they posted comments on her blog, which has garnered more than 10,000 views.
'Initially, writing was simply a way for me to express myself as I was away from home,' she said in Mandarin. 'But the blog has become so meaningful not just for me, but also for others.
'Now, it can inspire young kids, who are also suffering from cancer, and tell them they don't have to be too depressed or too fearful.'
Ming Wei has been in Singapore with her mother since March for chemotherapy, and will be here until the end of this month. Her businessman father and 13-year-old brother visit them once or twice a month.
Between chemotherapy sessions, which she describes as agonising, she usually needs several days of rest to allow side effects such as vomiting and headaches to wear off.
When her strength returns, she updates her blog, e-mails her friends, talks to her father and brother on the phone, watches television and reads books.
She rarely ventures out of the house as her immunity is weak. After five months in Singapore, the only trips she has taken are to National University Hospital, where she is seeking treatment.
This is a stark contrast to the life she was used to.
'In the past, I had a busy life because of school. Now, everything has slowed down,' she said. 'I used to sleep at 11pm but I go to bed at 9pm nowadays as I'm tired from the cancer treatment and also because I feel bored.'
Her diet has also undergone a dramatic change. She has had to give up her favourite foods like ice cream and stick to a light diet with less salt and oil and which comprises mainly of fruit and vegetables.
Her mother also makes green barley or wheatgrass and coconut juice for her every day to build her immunity.
However, this easygoing teen is not one to whine or complain. 'My diet is fine and I like healthy food too,' she quipped.
Now that she is down to her final round of chemotherapy before heading home in a few weeks, Ming Wei is making plans to return to her secondary school in Malacca, Malaysia, next year.
The aspiring artist said that she will also continue writing her blog back in Malaysia.
'Because of the blog, I have not wasted the last five months of my life,' she said. 'Although chemotherapy is nearly over, the road to recovery is still very long.'
=========================================================
What began as a way for Ming Wei, 16, to express her thoughts has turned into a space that gives hope to others who suffer from cancer. POON CHIAN HUI reports
'I am beginning to forget how it feels like to gently pick up a comb, raise it to my head and to brush my hair with it.
No more flipping of my hair when I get angry; no more solace to be sought from stroking my hair when I am upset.'
So reads a recent entry on 16-year-old De Ming Wei's blog, written weeks after she had shorn off her shoulder-length locks because her hair had noticeably thinned from chemotherapy. She now wears a wig.
Simply titled Ming Wei's, the blog (http://judithdmw.blogspot.com) written in Chinese and tracking the Malaysian teen's ongoing battle with lymphoma cancer, has inspired her peers and adults alike.
Primary school teacher Willy Wah, 28, from Penang, Malaysia, found her unabashed willingness to share her cancer experience 'very courageous'.
'People don't like to reveal their problems, not even to their friends. But Ming Wei is not shy about her situation. She has even posted photos of herself with a bald head for everyone to see,' said.
Mr Wah, who has been a regular follower of the blog since May.
From introspective accounts of hospital visits to the elation at eating her first slice of pizza in months, the white-and-violet themed blog chronicles the daily ups and downs of her much-altered life as a cancer patient since the discovery of a cancerous lump in her upper left chest earlier this February.
The blog's impact is far-reaching.
Last month, it won the best individual prize at the Singapore Blog Awards 2010 organised by omy.sg, a bilingual Web portal under Singapore Press Holdings.
Speaking at her present home in Sembawang - a three-room HDB flat that belongs to her mother's cousin - the soft-spoken teenager expressed wonder at how the blog is no longer 'just a blog' to many others.
She recalled how she got to know other young cancer sufferers after they posted comments on her blog, which has garnered more than 10,000 views.
'Initially, writing was simply a way for me to express myself as I was away from home,' she said in Mandarin. 'But the blog has become so meaningful not just for me, but also for others.
'Now, it can inspire young kids, who are also suffering from cancer, and tell them they don't have to be too depressed or too fearful.'
Ming Wei has been in Singapore with her mother since March for chemotherapy, and will be here until the end of this month. Her businessman father and 13-year-old brother visit them once or twice a month.
Between chemotherapy sessions, which she describes as agonising, she usually needs several days of rest to allow side effects such as vomiting and headaches to wear off.
When her strength returns, she updates her blog, e-mails her friends, talks to her father and brother on the phone, watches television and reads books.
She rarely ventures out of the house as her immunity is weak. After five months in Singapore, the only trips she has taken are to National University Hospital, where she is seeking treatment.
This is a stark contrast to the life she was used to.
'In the past, I had a busy life because of school. Now, everything has slowed down,' she said. 'I used to sleep at 11pm but I go to bed at 9pm nowadays as I'm tired from the cancer treatment and also because I feel bored.'
Her diet has also undergone a dramatic change. She has had to give up her favourite foods like ice cream and stick to a light diet with less salt and oil and which comprises mainly of fruit and vegetables.
Her mother also makes green barley or wheatgrass and coconut juice for her every day to build her immunity.
However, this easygoing teen is not one to whine or complain. 'My diet is fine and I like healthy food too,' she quipped.
Now that she is down to her final round of chemotherapy before heading home in a few weeks, Ming Wei is making plans to return to her secondary school in Malacca, Malaysia, next year.
The aspiring artist said that she will also continue writing her blog back in Malaysia.
'Because of the blog, I have not wasted the last five months of my life,' she said. 'Although chemotherapy is nearly over, the road to recovery is still very long.'
Chang brand Organic Thai Black Glutinous Rice and its price compared with the price of the No Frills Black Glutinous Rice
On 2010-08-11, Wednesday, for the first time, I bought two 500-gram packets of Chang brand Organic Thai Black Glutinous Rice produced by THE SUKHA HOUSE for my multi grain stand-by stock. The shop where I bought the Black Glutinous Rice from:
Piore Organic, Blk 3 queen's road #02-163 Tel: 64744047 The price of each packet was S$3.00. Normally I use non-organic Black Glutinous Rice.
The price of the No Frills Black Glutinous Rice 500g packet I bought on 2010-06-01 from Shop N Save Bedok central was only S$1.90 per packet
For the nutrition information of Black Glutinous Rice, please visit http://hl123.blogspot.com/2007/12/nutrition-information-of-black.html
Monday, August 9, 2010
Nutrition Information of four meals of my multigrain rice Ref: 2010-8-09
I normally take two meals of multigrain rice daily or at least one meal of multigrain rice daily.
The following is the contents of four meals of my multigrain rice with effect from 2010-8-09.
(1) Brown Rice 100g
(2) Dried Crushed corn 40g
(3) Millet 50g
(4) Raw Buckwheat 50g
(5) Barley 40g
(6) Wheat 40g
(7) Raw Wheat germ 50g
(8) Black Glutinous Rice 40g
(9) Oatmeals 50g
(10) Black sesame Powder 40g
Total weight of raw multi grains before cooking = 500 grams
Total energy = 1839.34 Kcal
Total Dietary Fiber = 36.46 grams
Total Protein = 59.78 grams
Total fat = 22.57 grams
The following is the contents of four meals of my multigrain rice with effect from 2010-8-09.
(1) Brown Rice 100g
(2) Dried Crushed corn 40g
(3) Millet 50g
(4) Raw Buckwheat 50g
(5) Barley 40g
(6) Wheat 40g
(7) Raw Wheat germ 50g
(8) Black Glutinous Rice 40g
(9) Oatmeals 50g
(10) Black sesame Powder 40g
Total weight of raw multi grains before cooking = 500 grams
Total energy = 1839.34 Kcal
Total Dietary Fiber = 36.46 grams
Total Protein = 59.78 grams
Total fat = 22.57 grams
Note:
(a) About 1500 ml of plain water is added to the 500-gram multigrains before cooking with my pressure cooker.
(b) I cook four meals each time for the consumption of two days for convenience. Ideally, cooked multigrain rice should be consumed in the same day.
(c) No sugar, no salt and no oil are added to the multigrains in the cooking.
Basic estimated nutrition information of each meal of my multigrain rice:
Total weight of raw multi grains before cooking = 125 grams
Total energy = 459.835 Kcal
Total Dietary Fiber = 9.115 grams
Total Protein = 14.945 grams
Total fat = 5.6425 grams
Thursday, August 5, 2010
Prices of Organic hulled (raw) buckwheat and Organic hulled millet
Today I bought the following:
(a) A packet of 500-gram Organic hulled buckwheat (product of China) packed by Nature’s Glory Pte Ltd (http://www.natures-glory.com/) at S$2.70 per packet.
(b) A packet of 500-gram Organic hulled millet (product of USA) packed by The Organic Paradise Pte Ltd ( http://www.organic-paradise.com.sg/) at S$2.75 per packet.
Other Information:
On 2/7/2010, I bought the following products packed by Origins Healthcare Pte Ltd (http://www.originshealth.com.sg/) from AMK NTUC (AMK Hub).
(1 ) Origins brand organic hulled millet (USA product) 1 kg pack S$5.90 per pack.
(2 ) Origins brand Organic Raw Buckwheat 500g pack at S$4.80 per pack.
(a) A packet of 500-gram Organic hulled buckwheat (product of China) packed by Nature’s Glory Pte Ltd (http://www.natures-glory.com/) at S$2.70 per packet.
(b) A packet of 500-gram Organic hulled millet (product of USA) packed by The Organic Paradise Pte Ltd ( http://www.organic-paradise.com.sg/) at S$2.75 per packet.
Other Information:
On 2/7/2010, I bought the following products packed by Origins Healthcare Pte Ltd (http://www.originshealth.com.sg/) from AMK NTUC (AMK Hub).
(1 ) Origins brand organic hulled millet (USA product) 1 kg pack S$5.90 per pack.
(2 ) Origins brand Organic Raw Buckwheat 500g pack at S$4.80 per pack.
The Importance Of Eating Green Leafy Vegetables (Greens) (by Davy Russell of incrediblesmoothies.com)
Info Source: http://www.incrediblesmoothies.com/nutrition/green-leafy-vegetables/
The Importance Of Eating Green Leafy Vegetables (Greens)
By Davy Russell
Dark green leafy vegetables are perhaps the most potent superfood on the planet. They are also the most ignored and avoided foods as well. If you consider the powerful dose of vitamins, minerals, antioxidants and phytonutrients that we get from spinach, kale, chard, collards, dandelion and other greens, it’s a wonder we can live without them.
Leafy Green Nutrition
Leafy green vegetables have more nutrition per calorie than any other food. Greens make up a significant source vitamins A, C, E and K as well as several B vitamins. They are rich sources of minerals such as calcium, magnesium, iron and potassium. They are rich in fiber, extremely low in fat and carbohydrates and provide an excellent source of protein.
How Much Green Should You Eat?
The USDA food pyramid suggests a minimum of 3 servings of leafy greens per week. Most Americans fall short of this recommendation. Most health experts agree that the amount of leafy greens that we should consume is likely much higher than just 3 servings per week! I eat about 5-8 servings per day (that’s about two bunches or “heads”), mostly in green smoothies.
Drink Your Green Smoothies
Nobody likes to eat a big bowl of leafy greens. I eat a lot of greens each day, but I rarely eat salad.
I get my greens from delicious fruit smoothies.
I drink my spinach, kale, chard and dandelion greens while savoring the flavors of pineapple, mango, pear and even chocolate!
That’s right, I eat about a pound of greens per day and all I taste is fruit and chocolate!
You can use just about any green leafy vegetable in a green smoothie.
The most popular are:
- Spinach (preferably baby spinach)
- Kale- Swiss chard
- Collard greens
- Dandelion greens
- Turnip greens- Beat greens
- Parsley
- Arugula
- Romaine lettuce
- Green and red leaf lettuce
Read more about these leafy green superfoods.
Return to Health and Nutrition Topics.
Related Posts:
The Easiest Way To Eat More Greens And Vegetables
Beyond Spinach – Tasty Greens For Your Green Smoothie
Using Radish Leaves in Green Smoothies
Super Green Meal Replacement Smoothie Recipe
How To Make A Green Smoothie Without The Bitter Flavor Of Greens
Oxalates In Spinach – Is Oxalic Acid A Green Smoothie Health Concern?
Quality Protein From Plant Sources
The Importance Of Eating Green Leafy Vegetables (Greens)
By Davy Russell
Dark green leafy vegetables are perhaps the most potent superfood on the planet. They are also the most ignored and avoided foods as well. If you consider the powerful dose of vitamins, minerals, antioxidants and phytonutrients that we get from spinach, kale, chard, collards, dandelion and other greens, it’s a wonder we can live without them.
Leafy Green Nutrition
Leafy green vegetables have more nutrition per calorie than any other food. Greens make up a significant source vitamins A, C, E and K as well as several B vitamins. They are rich sources of minerals such as calcium, magnesium, iron and potassium. They are rich in fiber, extremely low in fat and carbohydrates and provide an excellent source of protein.
How Much Green Should You Eat?
The USDA food pyramid suggests a minimum of 3 servings of leafy greens per week. Most Americans fall short of this recommendation. Most health experts agree that the amount of leafy greens that we should consume is likely much higher than just 3 servings per week! I eat about 5-8 servings per day (that’s about two bunches or “heads”), mostly in green smoothies.
Drink Your Green Smoothies
Nobody likes to eat a big bowl of leafy greens. I eat a lot of greens each day, but I rarely eat salad.
I get my greens from delicious fruit smoothies.
I drink my spinach, kale, chard and dandelion greens while savoring the flavors of pineapple, mango, pear and even chocolate!
That’s right, I eat about a pound of greens per day and all I taste is fruit and chocolate!
You can use just about any green leafy vegetable in a green smoothie.
The most popular are:
- Spinach (preferably baby spinach)
- Kale- Swiss chard
- Collard greens
- Dandelion greens
- Turnip greens- Beat greens
- Parsley
- Arugula
- Romaine lettuce
- Green and red leaf lettuce
Read more about these leafy green superfoods.
Return to Health and Nutrition Topics.
Related Posts:
The Easiest Way To Eat More Greens And Vegetables
Beyond Spinach – Tasty Greens For Your Green Smoothie
Using Radish Leaves in Green Smoothies
Super Green Meal Replacement Smoothie Recipe
How To Make A Green Smoothie Without The Bitter Flavor Of Greens
Oxalates In Spinach – Is Oxalic Acid A Green Smoothie Health Concern?
Quality Protein From Plant Sources
Top 10 Most Nutritious Vegetables (by Moss Greene who is BellaOnline's Nutrition Editor)
Info Source: http://www.bellaonline.com/articles/art19519.asp
by Moss Greene
BellaOnline's Nutrition Editor
Could Mom have been right? Are vegetables really that important? And if so, what are the 10 most nutritious vegetables with the most vegetable nutrients from the entire list of vegetables?
After all, if you decide to go to the trouble of eating more veggies, you might as well choose the healthiest vegetables, right?Right! But the most popular veggies, iceberg lettuce, white potatoes and corn (usually eaten as chips, sweeteners and fries) aren't on this most nutritious vegetables list.
Why are Vegetables So Important?Some veggies are loaded with nutrients and even have anti aging properties.
According to the latest scientific studies, five servings a day of the most nutritious vegetables can not only help you to stay young, healthy and trim, they can also give you spectacular protection against cancer and heart disease.
So scientists keep telling us to eat more fruits and vegetables – five to nine a day.
But the vast majority of the population aren't even getting three, much less nine.
And, whereas most vegetables are low in calories and good for you, some are definitely a whole lot better than others and offer many more vegetable nutrients.
The Most Nutritious VegetablesUsually the best way to get your vegetable nutrients is to buy organically grown veggies and eat them raw, lightly steamed or in nutritious soups or stir-fries.
Here's my top ten list.
(1) Green leafy vegetables, such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups.
(2) Broccoli is good steamed, raw (as a snack or in salads) and cooked in soups, stir-fries and other dishes. Both the green flower heads and stalks are nutritious.
(3) Brussels sprouts are best quickly steamed to preserve nutritional values and avoid releasing sulfur smells caused by excess cooking.
(4) Cauliflower, because of its bland flavor, can be eaten as a raw snack or added inconspicuously to dishes like soups and chili to boost nutritional values.
(5) Red and Green Peppers are great in salads and healthy stir-fries.
(6) Garlic and Onions are most nutritious eaten raw in salads or healthy dips. But they also make great flavorings for just about any cooked dish.
(7) Sweet Potatoes are delicious when baked and eaten plain (without butter). They can also be used in soups and stir-fries.
(8) Tomatoes (actually fruit) are good in salads and on sandwiches. Cherry tomatoes make great raw snacks. And pasta sauce is a good source of tomato nutrients.
(9) Green Peas are best eaten raw (especially snow peas) or lightly steamed. Add fresh peas to salads (including chicken and pasta salad), soups and stir-fries.
(10) Carrots are sweet, high in carotenoids and super when grated into any kind of salad. Baby carrots also make good raw snacks.
Most people find it hard to get their essential daily servings of anti aging vegetables.
If this is true for you and you want to fill in the gap or get even more protective benefits at a lower cost, without adding extra calories, check out Carotenoid Complex.
Carotenoid Complex is the only supplement proven by the USDA to give you all the powerful prevention, anti aging and disease fighting vegetable benefits.
You can check out my recommendation at the Carotenoid website.
Be sure to check out my Natural Health Newsletter .
by Moss Greene
BellaOnline's Nutrition Editor
Could Mom have been right? Are vegetables really that important? And if so, what are the 10 most nutritious vegetables with the most vegetable nutrients from the entire list of vegetables?
After all, if you decide to go to the trouble of eating more veggies, you might as well choose the healthiest vegetables, right?Right! But the most popular veggies, iceberg lettuce, white potatoes and corn (usually eaten as chips, sweeteners and fries) aren't on this most nutritious vegetables list.
Why are Vegetables So Important?Some veggies are loaded with nutrients and even have anti aging properties.
According to the latest scientific studies, five servings a day of the most nutritious vegetables can not only help you to stay young, healthy and trim, they can also give you spectacular protection against cancer and heart disease.
So scientists keep telling us to eat more fruits and vegetables – five to nine a day.
But the vast majority of the population aren't even getting three, much less nine.
And, whereas most vegetables are low in calories and good for you, some are definitely a whole lot better than others and offer many more vegetable nutrients.
The Most Nutritious VegetablesUsually the best way to get your vegetable nutrients is to buy organically grown veggies and eat them raw, lightly steamed or in nutritious soups or stir-fries.
Here's my top ten list.
(1) Green leafy vegetables, such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups.
(2) Broccoli is good steamed, raw (as a snack or in salads) and cooked in soups, stir-fries and other dishes. Both the green flower heads and stalks are nutritious.
(3) Brussels sprouts are best quickly steamed to preserve nutritional values and avoid releasing sulfur smells caused by excess cooking.
(4) Cauliflower, because of its bland flavor, can be eaten as a raw snack or added inconspicuously to dishes like soups and chili to boost nutritional values.
(5) Red and Green Peppers are great in salads and healthy stir-fries.
(6) Garlic and Onions are most nutritious eaten raw in salads or healthy dips. But they also make great flavorings for just about any cooked dish.
(7) Sweet Potatoes are delicious when baked and eaten plain (without butter). They can also be used in soups and stir-fries.
(8) Tomatoes (actually fruit) are good in salads and on sandwiches. Cherry tomatoes make great raw snacks. And pasta sauce is a good source of tomato nutrients.
(9) Green Peas are best eaten raw (especially snow peas) or lightly steamed. Add fresh peas to salads (including chicken and pasta salad), soups and stir-fries.
(10) Carrots are sweet, high in carotenoids and super when grated into any kind of salad. Baby carrots also make good raw snacks.
Most people find it hard to get their essential daily servings of anti aging vegetables.
If this is true for you and you want to fill in the gap or get even more protective benefits at a lower cost, without adding extra calories, check out Carotenoid Complex.
Carotenoid Complex is the only supplement proven by the USDA to give you all the powerful prevention, anti aging and disease fighting vegetable benefits.
You can check out my recommendation at the Carotenoid website.
Be sure to check out my Natural Health Newsletter .
Sunday, August 1, 2010
Definition of Wheat Germ (by LIVESTRONG.COM)
Info Source: http://www.livestrong.com/article/110929-definition-wheat-germ/
Overview
Wheat, a member of the Gramineae, or grass, family, produces a "caryopsis" or kernel, grain or berry. Wheat germ is the embryo of the wheat kernel and is a popular source of fiber and sold in most cereal sections of most grocery stores. According to the Wheat Foods Council, wheat germ is a concentrated source of nutrients, and a rich source of fiber. Sprinkling wheat germ on your morning cereal adds 3 to 5g of additional fiber to your daily nutritional requirements as set forth by the United States Department of Agriculture.
Wheat Kernel
The wheat plant grows from the kernel, or wheat berry. These small seeds are similar to small suitcases containing three compartments--the endosperm, bran and germ--which are separated and harvested to produce flour through a milling process.According to the Wheat Foods Council, one bushel of wheat yields approximately 60 pounds of whole-wheat flour, 90 one-pound loaves of whole wheat bread, 42 pounds of white flour or 42 loaves of one-and-a-half pound loaves of white bread. Why the difference? Wheat bread retains the bran and the germ portion of the kernel, where white bread does not.
Endosperm
The endosperm is a rich source of soluble fiber, which is why it is found in many products to supplement colon health. The endosperm, consisting of protein, carbohydrates, iron, riboflavin, folic acid, niacin and thiamin, is milled to produce white flour, minus the germ portion.
Bran
Bran, which can be purchased separately, is approximately 14 to 15 percent of the kernel weight and is included in the milling process of whole wheat flour. Bran also contains smaller amounts of protein and dietary fiber than the endosperm, but has a significant amount of phytochemicals, antioxidants, B vitamins and vitamin E. In its purest, organically grown form, it is conducive to colon and heart health by constantly flushing the intestinal tract and allowing the body to absorb much needed nutrients.
Germ
The germ is the embryo, or sprouting portion of the kernel, and is approximately 2 to 3 percent of the kernel weight.
The germ is separated from the endosperm and bran in the milling process because the germ contains approximately 10 percent fat, which limits the shelf life of flour.
The germs' nutritional content consists of much smaller amounts of protein than bran, but higher concentrations of B-complex and trace minerals than the endosperm.
According to the Wheat Foods Council, wheat germ should be refrigerated after opening as it can become rancid due to the fat content.
Vitamin E in Wheat Germ
According to the Whole Grains Council, the United States Department of Agriculture incorrectly lists vitamin E as missing in crude wheat germ, though in the same database they list wheat germ oil as being high in vitamin E. That's just not possible. Wheat germ is also rich in vitamin E, as well as B-complex, and trace minerals.
Overview
Wheat, a member of the Gramineae, or grass, family, produces a "caryopsis" or kernel, grain or berry. Wheat germ is the embryo of the wheat kernel and is a popular source of fiber and sold in most cereal sections of most grocery stores. According to the Wheat Foods Council, wheat germ is a concentrated source of nutrients, and a rich source of fiber. Sprinkling wheat germ on your morning cereal adds 3 to 5g of additional fiber to your daily nutritional requirements as set forth by the United States Department of Agriculture.
Wheat Kernel
The wheat plant grows from the kernel, or wheat berry. These small seeds are similar to small suitcases containing three compartments--the endosperm, bran and germ--which are separated and harvested to produce flour through a milling process.According to the Wheat Foods Council, one bushel of wheat yields approximately 60 pounds of whole-wheat flour, 90 one-pound loaves of whole wheat bread, 42 pounds of white flour or 42 loaves of one-and-a-half pound loaves of white bread. Why the difference? Wheat bread retains the bran and the germ portion of the kernel, where white bread does not.
Endosperm
The endosperm is a rich source of soluble fiber, which is why it is found in many products to supplement colon health. The endosperm, consisting of protein, carbohydrates, iron, riboflavin, folic acid, niacin and thiamin, is milled to produce white flour, minus the germ portion.
Bran
Bran, which can be purchased separately, is approximately 14 to 15 percent of the kernel weight and is included in the milling process of whole wheat flour. Bran also contains smaller amounts of protein and dietary fiber than the endosperm, but has a significant amount of phytochemicals, antioxidants, B vitamins and vitamin E. In its purest, organically grown form, it is conducive to colon and heart health by constantly flushing the intestinal tract and allowing the body to absorb much needed nutrients.
Germ
The germ is the embryo, or sprouting portion of the kernel, and is approximately 2 to 3 percent of the kernel weight.
The germ is separated from the endosperm and bran in the milling process because the germ contains approximately 10 percent fat, which limits the shelf life of flour.
The germs' nutritional content consists of much smaller amounts of protein than bran, but higher concentrations of B-complex and trace minerals than the endosperm.
According to the Wheat Foods Council, wheat germ should be refrigerated after opening as it can become rancid due to the fat content.
Vitamin E in Wheat Germ
According to the Whole Grains Council, the United States Department of Agriculture incorrectly lists vitamin E as missing in crude wheat germ, though in the same database they list wheat germ oil as being high in vitamin E. That's just not possible. Wheat germ is also rich in vitamin E, as well as B-complex, and trace minerals.