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
2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104
2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140
Note 1: On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.
Note 2:
At 0700 hour of 2010-12-28. Tanita BC 532 Scale = 55.5 kg
At 0800 hour of 2010-11-28. Tanita BC 532 Scale = 55.6 kg
At 0530 hour of 2010-10-28. Watson Scale = 54.9 kg + 500g = 55.4 kg. Tanita Scale = not used
At 0530 hour of 2010-09-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used
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
But Tanita Scale = not used
At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg
But 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 had 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, December 31, 2010
Sunday, December 26, 2010
More Indians battle the bulge [Obesity] (report by Nirmala Ganapathy, India Correspondent)
The Straits Times, Dec 25, 2010, Saturday
memo from new delhi
More Indians battle the bulge
As country grows richer, many suffer diseases wrought by junk food, sedentary lifestyles
By Nirmala Ganapathy, India Correspondent
-------------------------------------------------------------------------
NOT too long ago, the average Indian, at least in Western eyes, was stick-thin, bony and struggling with malnourishment.
However, thanks to rising prosperity in recent years, Indians have filled out nicely and many of them are fighting the battle of the bulge instead.
India has seen a rise in the incidence of lifestyle diseases, from diabetes to heart and respiratory problems.
Ms Ritu Singh, 45, had a well-paying job in the tourism industry, escorting affluent tourists on tours of India, until eight months ago.
That was when Ms Singh, who suffers from mild asthma, developed respiratory problems so severe that she was forced to quit a job she had held for 18 years.
'My biggest fear was that I might get an attack and there wouldn't be any medical aid nearby. I just can't take that chance,' she said.
These days, Ms Singh, who is looking for an office job, is practising yoga, taking homeopathy medicines and eating healthy home-cooked meals.
'I have got my respiratory problems under control now and am feeling much healthier,' she said.
A World Health Organisation report estimated that a combination of unhealthy diets and lifestyles would cost India US$236.6 billion (S$308 billion) in lost earnings by 2015, a huge jump from US$8.7 billion in 2005.
Changing lifestyles resulting from longer work hours and more stress at work are making Indians more prone to diseases ranging from heart ailments to diabetes.
After a long day at the office, Ms M. Kakoli is hardly in the mood to cook a full meal for her family.
'It's just that I am so tired some days. I really don't have the energy to cook. So I order in or make some instant noodles. It's not an ideal situation but what can one do?'
But the 35-year-old mother of a school-going son also remembers how eating out or ordering in was a rare event during her childhood.
'We very rarely went out to eat. It was just not done when I was growing up,' she said.
Dr K. Srinath Reddy, president of the Public Health Foundation of India, said a sedentary lifestyle, which includes sitting in the office for hours on end, and poor food habits are causing a range of diseases.
'Sedentary lifestyles are a major problem. People are suffering from hypertension and coronary heart diseases; even some forms of cancer are related to lifestyles. Low intake of fruits and vegetables and physical inactivity are all factors. And it is a serious problem now in rural areas,' said Dr Reddy, who is also a former head of the department of cardiology at the All India Institute of Medical Sciences.
According to available government statistics, non-communicable diseases are the leading causes of death in the country.
About 42 per cent of all deaths are due to non-communicable diseases, with cardiovascular and respiratory diseases topping the list. Around 25 per cent of deaths in the 25-69 age group are due to heart disease.
In a country where malnutrition remains a challenge in some parts, obesity is growing into a big problem.
About 20 million Indians are obese and around 20 per cent of school-going children are overweight, according to the National Family Health Survey.
To cater to bigger Indians, there is overweightshaadi.com, a matrimonial site which describes itself as being 'for the large hearted'.
This month, the Uday Foundation, a non-governmental organisation dealing with child rights and health, filed a petition in the Delhi High Court for a ban on the sale of junk food and fizzy drinks in and around schools.
'On the one hand, children are taught in the classroom about nutrition and the value of a healthy lifestyle, but on the other hand, we continue to make junk food available to them,' Uday Foundation co-founder Rahul Verma said in a statement that was quoted in the Indian media.
According to the findings of a recent study done by the Diabetes Foundation (India), a private body, one in every three schoolchildren in Delhi's private schools is obese.
The Drugs Controller of India recently asked the government to ban the popular anti-obesity drug sibutramine, which is sold by a number of companies in India. The decision was taken after a meeting of experts and in the wake of reports that the drug could cause heart attacks, cardiac arrests and strokes.
But even after the ban, reports in the Indian media said that the weight loss pill, which has also been banned in other countries, was still available and remained one of the fastest-selling anti-obesity drugs in the market.
Obesity is seen as a trigger for diabetes. Two years ago, Madam Devi Ramasamy, 58, was diagnosed with diabetes, which runs in the family. Her parents, brother and two aunts all suffer from the disease.
Not wanting to take any chances, she is taking her doctor's advice to walk for an hour every day and to try to stick to a strict diet.
'It's better to eat food that's maybe not that tasty than suffer more from this disease,' she said. But she admits she cannot resist the occasional sweet or two.
memo from new delhi
More Indians battle the bulge
As country grows richer, many suffer diseases wrought by junk food, sedentary lifestyles
By Nirmala Ganapathy, India Correspondent
-------------------------------------------------------------------------
NOT too long ago, the average Indian, at least in Western eyes, was stick-thin, bony and struggling with malnourishment.
However, thanks to rising prosperity in recent years, Indians have filled out nicely and many of them are fighting the battle of the bulge instead.
India has seen a rise in the incidence of lifestyle diseases, from diabetes to heart and respiratory problems.
Ms Ritu Singh, 45, had a well-paying job in the tourism industry, escorting affluent tourists on tours of India, until eight months ago.
That was when Ms Singh, who suffers from mild asthma, developed respiratory problems so severe that she was forced to quit a job she had held for 18 years.
'My biggest fear was that I might get an attack and there wouldn't be any medical aid nearby. I just can't take that chance,' she said.
These days, Ms Singh, who is looking for an office job, is practising yoga, taking homeopathy medicines and eating healthy home-cooked meals.
'I have got my respiratory problems under control now and am feeling much healthier,' she said.
A World Health Organisation report estimated that a combination of unhealthy diets and lifestyles would cost India US$236.6 billion (S$308 billion) in lost earnings by 2015, a huge jump from US$8.7 billion in 2005.
Changing lifestyles resulting from longer work hours and more stress at work are making Indians more prone to diseases ranging from heart ailments to diabetes.
After a long day at the office, Ms M. Kakoli is hardly in the mood to cook a full meal for her family.
'It's just that I am so tired some days. I really don't have the energy to cook. So I order in or make some instant noodles. It's not an ideal situation but what can one do?'
But the 35-year-old mother of a school-going son also remembers how eating out or ordering in was a rare event during her childhood.
'We very rarely went out to eat. It was just not done when I was growing up,' she said.
Dr K. Srinath Reddy, president of the Public Health Foundation of India, said a sedentary lifestyle, which includes sitting in the office for hours on end, and poor food habits are causing a range of diseases.
'Sedentary lifestyles are a major problem. People are suffering from hypertension and coronary heart diseases; even some forms of cancer are related to lifestyles. Low intake of fruits and vegetables and physical inactivity are all factors. And it is a serious problem now in rural areas,' said Dr Reddy, who is also a former head of the department of cardiology at the All India Institute of Medical Sciences.
According to available government statistics, non-communicable diseases are the leading causes of death in the country.
About 42 per cent of all deaths are due to non-communicable diseases, with cardiovascular and respiratory diseases topping the list. Around 25 per cent of deaths in the 25-69 age group are due to heart disease.
In a country where malnutrition remains a challenge in some parts, obesity is growing into a big problem.
About 20 million Indians are obese and around 20 per cent of school-going children are overweight, according to the National Family Health Survey.
To cater to bigger Indians, there is overweightshaadi.com, a matrimonial site which describes itself as being 'for the large hearted'.
This month, the Uday Foundation, a non-governmental organisation dealing with child rights and health, filed a petition in the Delhi High Court for a ban on the sale of junk food and fizzy drinks in and around schools.
'On the one hand, children are taught in the classroom about nutrition and the value of a healthy lifestyle, but on the other hand, we continue to make junk food available to them,' Uday Foundation co-founder Rahul Verma said in a statement that was quoted in the Indian media.
According to the findings of a recent study done by the Diabetes Foundation (India), a private body, one in every three schoolchildren in Delhi's private schools is obese.
The Drugs Controller of India recently asked the government to ban the popular anti-obesity drug sibutramine, which is sold by a number of companies in India. The decision was taken after a meeting of experts and in the wake of reports that the drug could cause heart attacks, cardiac arrests and strokes.
But even after the ban, reports in the Indian media said that the weight loss pill, which has also been banned in other countries, was still available and remained one of the fastest-selling anti-obesity drugs in the market.
Obesity is seen as a trigger for diabetes. Two years ago, Madam Devi Ramasamy, 58, was diagnosed with diabetes, which runs in the family. Her parents, brother and two aunts all suffer from the disease.
Not wanting to take any chances, she is taking her doctor's advice to walk for an hour every day and to try to stick to a strict diet.
'It's better to eat food that's maybe not that tasty than suffer more from this disease,' she said. But she admits she cannot resist the occasional sweet or two.
Friday, December 24, 2010
'Purely herbal' does not mean safe
The following report is by BENITA AW YEONG in Mind Your Body of The Straits Times dated Dec 23, 2010
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Medical experts warn patients to steer clear of untested herbal remedies in the wake of the death of a woman who consumed herbal medicine from Malaysia. BENITA AW YEONG reports
They were black, round and came in a flimsy plastic bag.
Named Huo Luo Jing Dan, the pills were accompanied by a yellow slip of paper which described its healing properties of treating joint pain.
But the pills, which claim to be a home-made blend of secret herbs, caused Madam K.H. Leong's liver to fail and left her critically ill last week.
The 51-year-old public relations executive, who had been taking the pills for at least eight months died in hospital on Sunday. She did not have the liver transplant she had hoped for.
The Health Sciences Authority (HSA) found two Western medicines in the pills from Malaysia - an anti-inflammatory steroid and antihistamine, both of which are illegal in herbal medicine here.
Madam Leong's chronic wrist pain caused her to turn to the pills from Malaysia after an operation last year failed to give her relief.
Huo Luo Jing Dan is not sold in Singapore, but this is not the first time Singaporeans have fallen prey to its claims, only to pay for it severely later.
Just last year, a 50-year-old woman who had taken capsules sold under the same name over 12 years suffered a throat infection and altered facial features, a result of over-consumption of steroids, reported The Straits Times.
More recently, another Chinese health product named Jianbu Huqian Wan was declared illegal by the HSA, as dexamethasone and chlorpheniramine - two undeclared potent Western medicinal ingredients - were found in it.
A Washington Post report in September said that experts believe the global fake drug industry, worth about US$90 billion (S$118 billion), causes the deaths of almost one million people a year and is contributing to a rise in drug resistance.
General practitioner Leslie Tay from the Karri Family Clinic warned patients to steer clear of untested herbal remedies.
'I would be very wary of a new herb which touts itself as a miracle cure for many ailments and is sold by someone who is not a medical professional,' he said.
Dr Fung Foon Yin, an assistant physician at the Bao Zhong Tang TCM Centre located at the Singapore General Hospital, said consumers need to be wary of traditional and complementary medicine that claim to have quick and miraculous healing powers, especially if these products are bought from unreliable sources and claim to treat serious conditions.
Dr Tay said that a product which claims to be purely herbal does not mean it is safe for consumption.
'Even herbs can kill. Natural doesn't necessarily mean it's always safe,' he said.
Ingredients aside, the amount of active substances and chemicals in each dose needs to be strictly regulated and tailored for the patient, failing which the product may be detrimental to health.
His best advice for people looking to Chinese herbal medicine as a remedy for their aches and pains is to obtain them from a trained and registered TCM practitioner.
'If you're going to buy herbal medicine, you're taking a risk because Chinese medicine does not typically undergo the same kind of rigorous regulation, control and trials that Western medicine undergoes,' Dr Tay said.
Said Dr Fung: 'Chinese medicine should be bought under the instruction and guidance of a Chinese physician from a reliable TCM clinic. For peace of mind, consumers can also look into buying medicine from trustworthy sources and brands.'
Mr Wong Chin Nai, president of the Singapore Chinese Physician's Association, added that a good precautionary measure to take would be to look for information on a product's label or packaging with this statement: 'Allowed for sale as a Chinese Proprietary Medicine based on information submitted to the Authority. Consumer discretion is advised.'
An HSA spokesman said this indicates that the medicine has been listed with the authority and its ingredients have been screened and approved.
To err on the side of safety, consumers should also cross-check the label with a list of approved Chinese proprietary medicine products in Singapore, as well as a list of illegal health products on HSA's website, although the list is not an exhaustive one.
Sightings of illegal products being sold can also be reported to the HSA. Call 6866-3485 or e-mail hsa_is@hsa.gov.sg.
--------------------------------------------------------------------------
Medical experts warn patients to steer clear of untested herbal remedies in the wake of the death of a woman who consumed herbal medicine from Malaysia. BENITA AW YEONG reports
They were black, round and came in a flimsy plastic bag.
Named Huo Luo Jing Dan, the pills were accompanied by a yellow slip of paper which described its healing properties of treating joint pain.
But the pills, which claim to be a home-made blend of secret herbs, caused Madam K.H. Leong's liver to fail and left her critically ill last week.
The 51-year-old public relations executive, who had been taking the pills for at least eight months died in hospital on Sunday. She did not have the liver transplant she had hoped for.
The Health Sciences Authority (HSA) found two Western medicines in the pills from Malaysia - an anti-inflammatory steroid and antihistamine, both of which are illegal in herbal medicine here.
Madam Leong's chronic wrist pain caused her to turn to the pills from Malaysia after an operation last year failed to give her relief.
Huo Luo Jing Dan is not sold in Singapore, but this is not the first time Singaporeans have fallen prey to its claims, only to pay for it severely later.
Just last year, a 50-year-old woman who had taken capsules sold under the same name over 12 years suffered a throat infection and altered facial features, a result of over-consumption of steroids, reported The Straits Times.
More recently, another Chinese health product named Jianbu Huqian Wan was declared illegal by the HSA, as dexamethasone and chlorpheniramine - two undeclared potent Western medicinal ingredients - were found in it.
A Washington Post report in September said that experts believe the global fake drug industry, worth about US$90 billion (S$118 billion), causes the deaths of almost one million people a year and is contributing to a rise in drug resistance.
General practitioner Leslie Tay from the Karri Family Clinic warned patients to steer clear of untested herbal remedies.
'I would be very wary of a new herb which touts itself as a miracle cure for many ailments and is sold by someone who is not a medical professional,' he said.
Dr Fung Foon Yin, an assistant physician at the Bao Zhong Tang TCM Centre located at the Singapore General Hospital, said consumers need to be wary of traditional and complementary medicine that claim to have quick and miraculous healing powers, especially if these products are bought from unreliable sources and claim to treat serious conditions.
Dr Tay said that a product which claims to be purely herbal does not mean it is safe for consumption.
'Even herbs can kill. Natural doesn't necessarily mean it's always safe,' he said.
Ingredients aside, the amount of active substances and chemicals in each dose needs to be strictly regulated and tailored for the patient, failing which the product may be detrimental to health.
His best advice for people looking to Chinese herbal medicine as a remedy for their aches and pains is to obtain them from a trained and registered TCM practitioner.
'If you're going to buy herbal medicine, you're taking a risk because Chinese medicine does not typically undergo the same kind of rigorous regulation, control and trials that Western medicine undergoes,' Dr Tay said.
Said Dr Fung: 'Chinese medicine should be bought under the instruction and guidance of a Chinese physician from a reliable TCM clinic. For peace of mind, consumers can also look into buying medicine from trustworthy sources and brands.'
Mr Wong Chin Nai, president of the Singapore Chinese Physician's Association, added that a good precautionary measure to take would be to look for information on a product's label or packaging with this statement: 'Allowed for sale as a Chinese Proprietary Medicine based on information submitted to the Authority. Consumer discretion is advised.'
An HSA spokesman said this indicates that the medicine has been listed with the authority and its ingredients have been screened and approved.
To err on the side of safety, consumers should also cross-check the label with a list of approved Chinese proprietary medicine products in Singapore, as well as a list of illegal health products on HSA's website, although the list is not an exhaustive one.
Sightings of illegal products being sold can also be reported to the HSA. Call 6866-3485 or e-mail hsa_is@hsa.gov.sg.
Your eating habit and physical fitness (Health)
“Adjusting your eating habit is the most direct and fastest way of improving your body quality (i.e. your health or your physical fitness).” ---- Dr Li Feng
Note: Based on my personal experience, I fully agree with Dr Li Feng on the above statement.
The above is extracted from page 74 of the book with title ‘I gained 30 years of life’ (我赚了三十年, ISBN: 986-7819-07-1) in Chinese written by a pathologist Dr. Li Feng who is a cancer survivor. Dr. Li Feng is a medical doctor specialized in Pathology. She graduated from National Taiwan University School of Medicine and was diagnosed with lymphatic cancer when she was in the third year of her postgraduate study in Toronto, Canada in the late 196o’s. She later worked in National Taiwan University Hospital and was a professor of Department of Pathology, National Taiwan University College of Medicine until her retirement in 1998.
Thursday, December 23, 2010
LINS Smoodees Bar & Showroom ( LINS Smoodees supplies fresh green smoothie to your doorsteps in Singapore)
The above is a picture of my own home-made green smoothie with kailan+banana+carrot+orane+icecubes
Info Source: http://www.facebook.com/linssmoodees#!/linssmoodees?v=wall
LINS' Smoodees LINS Smoodees Bar & Showroom soft opening tomorrow!! 23rd Dec, 11.30am till we sell out! Looking forward to seeing you there! China Square Central, #B1-02, Marsh & Mclennan Centre (next to Cold storage and across from True Fitness).
Location Map: http://www.streetdirectory.com/asia_travel/travel/travel_id_34751/travel_site_45/
Website: http://www.linssmoodees.com/
Sunday, December 19, 2010
How much fruits and vegetables a person should take a day?
Info Source: http://www.gofor2and5.com.au/article.aspx?c=1&a=135&n=1
Health authorities recommend you eat at least 2 serves of fruit and 5 serves of vegetables every day. Pregnant and breastfeeding women should aim to eat 4 to 5 serves of fruit and 6 to 7 serves of vegetables to meet the extra demands of the body.
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My comments:
According to http://www.gofor2and5.com.au/article.aspx?c=1&a=5#Veg
2 serves of fruits = 2 x 150 grams = 300 grams of fruits
5 serves of vegetables = 5 x 75 grams = 385 grams of vegetables
How many of us can achieve the daily targets of 300 grams of fruits and 385 grams of vegetables?
I take a total of about 500 grams of fruits and vegetables daily by takeing green smoothie.
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The amount children should eat depends on their age, appetite and physical activity levels.
How many fruit and vegetables do children need to eat?
Children are encouraged to Go for 2&5 It is important to eat a variety of fruit and vegetables every day. Include raw and cooked, and many different colours. The amount of fruit and vegetables recommended depends on age, appetite and activity levels.
Recommended daily intake of fruit and vegetables for children and adolescents
Age of child (years) | Fruit (serves) | Vegetables (serves) |
4-7 | 1-2 | 2-4 |
8-11 | 1-2 | 3-5 |
12-18 | 3-4 | 4-9 |
Source: The Australian Guide to Healthy Eating
One serve of fruit is 150 grams, one serve of vegetables is 75 grams
Lower serve recommendations are for children who eat a diet high in cereal foods (eg. rice, pasta and breads). Higher serve recommendations are for children who eat a diet that is more evenly spread across the five food groups. See The Australian Guide to Healthy Eating for more information
What is One serve of fruit?
Info and picture source: http://www.gofor2and5.com.au/article.aspx?c=1&a=5#Veg
One serve of fruit is
One serve of fruit is 150 grams of fresh fruit or
1 medium-sized piece (eg. apple)
2 smaller pieces (eg apricots)
1 cup canned or chopped fruit
½ cup (125mL) 100% fruit juice
1½ tablespoon dried fruit (eg. Sultanas or 4 dried apricot halves)
1 medium-sized piece (eg. apple)
2 smaller pieces (eg apricots)
1 cup canned or chopped fruit
½ cup (125mL) 100% fruit juice
1½ tablespoon dried fruit (eg. Sultanas or 4 dried apricot halves)
Choose fresh fruit instead of fruit juice or dried fruit. Juices have lower fibre content than fresh fruit. Dried fruit, if eaten in large quantities, can contribute to tooth decay because it contains a concentrated form of sugar that stick to your teeth.
What is one serve of vegetables?
Source of info and picture: http://www.gofor2and5.com.au/article.aspx?c=1&a=5#Veg
There are lots of ways you can increase the number of serves you get each day. But, what is a serve? What if you eat a bowl of salad? Or, a carrot. Or a few spoons of peas. What makes a serve? It varies for different types of fruit and vegetables. Here’s a guide.
A serve of vegetables
One serve of vegetables is 75 grams or:
½ cup cooked vegetables
1 medium potato
1 cup salad vegetables
½ cup cooked legumes (dried beans, peas or lentils)
A serve of vegetables
One serve of vegetables is 75 grams or:
½ cup cooked vegetables
1 medium potato
1 cup salad vegetables
½ cup cooked legumes (dried beans, peas or lentils)
A balanced cooked vegetarian food (i.e plant-based food) suitable for old people and young children
A balanced vegetarain food (i.e plant-based food) suitable for old people and young children and yet can-be-easily-cooked in 30 minutes is Chinese ten-grain rice ( or Chinese 10 grain rice).
Chinese ten-grain rice is a kind of multigrain rice.
I normally have one serving of Chinese ten-grain rice each for my lunch and dinner.
=================================
Note: For One serving of Chinese ten-grain rice, the Energy = about 360 to 400 KcalDietary fiber = about 6 to 8 grams.Water = about 400 ml ( an adult needs to drinks 1500 ml to 2000 ml of water a day)
=================================
Friday, December 17, 2010
What is kindness?
Picture Source: http://jacquelicious.com/11-acts-of-kindness/
To me, Kindness is a spontaneous act, words or gesture of goodwill towards our fellow human beings, other living things and nature.
Healthy Living and Being Kind
To be healthy physically and mentally, one needs to be kind to his fellowing human beings.
To be healthy physically and mentally, one needs to be kind to other living things.
To be healthy physically and mentally, one needs to be kind to his environment.
To be healthy physically and mentally, one needs to be kind to other living things.
To be healthy physically and mentally, one needs to be kind to his environment.
Singapore Kindness Movement (SKM)
Healthy Living involves graciuos living.
Gracious Living involves being kind to our fellow human beings, other living things and our environment.
On 2010-12-17, Friday, I came across the website of Singapore Kindness Movement.
The following is from http://www.kindness.sg/about/about-skm.
The website is at http://www.kindness.sg/.
About Singapore Kindness Movement
Kindness is in everyone. The Singapore Kindness Movement (SKM) wants to encourage everyone to start, show and share kindness. We aspire to inspire graciousness one kind act at a time. By sparing a thought for the people around us, we hope to create a gracious society, and make life better for you and me.
Mission of SKM
To help build a gracious Singapore, the Singapore Kindness Movement aims to encourage the individual to internalise courtesy, kindness and consideration. Our mission statement is:
To inspire graciousness through spontaneous acts of kindness, making life more pleasant for everyone.
Objectives of SKM
- To encourage all Singaporeans to be kind and considerate.
- To create public awareness of acts of kindness.
- To influence and raise the standards of behaviour and responsibility.
Gracious Living involves being kind to our fellow human beings, other living things and our environment.
On 2010-12-17, Friday, I came across the website of Singapore Kindness Movement.
The following is from http://www.kindness.sg/about/about-skm.
The website is at http://www.kindness.sg/.
About Singapore Kindness Movement
Kindness is in everyone. The Singapore Kindness Movement (SKM) wants to encourage everyone to start, show and share kindness. We aspire to inspire graciousness one kind act at a time. By sparing a thought for the people around us, we hope to create a gracious society, and make life better for you and me.
Mission of SKM
To help build a gracious Singapore, the Singapore Kindness Movement aims to encourage the individual to internalise courtesy, kindness and consideration. Our mission statement is:
To inspire graciousness through spontaneous acts of kindness, making life more pleasant for everyone.
Objectives of SKM
- To encourage all Singaporeans to be kind and considerate.
- To create public awareness of acts of kindness.
- To influence and raise the standards of behaviour and responsibility.
Tuesday, December 14, 2010
Health Bazaars, Workshops, Customised Snack Packs
The following information on Health Bazaars, Workshops & Customised Snack Packs (by FAVE, The Dried Fruits & Nuts People) is from http://www.fave.com.sg/events.htm and is for your convenience only.
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Here at FAVE, we believe in spreading the benefits of healthy lifestyle through our health bazaars and nutrition workshops that we hold publicly and for companies.
As a knowledge-based firm, our staff, are well-versed in all the benefits of our items, many of which have been accredited with the "HEALTHIER CHOICE" symbol, administered by HEALTH PROMOTION BOARD. Our network include the hospitality industry, like restaurants and hotels, health food chains, and gourmet shops.
We also specialise in customisation for individual and corporate needs. Birthday parties giveaways, Corporate launches, Healthy Lifestyle Month staff giveaways are some of many events that FAVE are involved in, supplying highly-customised packs for all needs.Another focus has been to conduct health bazaars and wellness workshops for clientele which include staff and personnel from Government Ministeries, Stat Boards, MNCs and SMEs.
We also specialise in customising programmes for schools, tertiary institutions, social and country clubs and community groups.
For Health & Wellness programmes, consider :
a. Healthy Lifestyle Gift Packs (specially catered to your budget & requirements)
b. Wellness & Healthy Living Bazaars (conveniently located at your premises)
c. Nutrition & Wellness workshops (highly customised for your organisation's needs)
We would be most happy to share with you various workplace health promotion concepts and simple, yet often neglected tips on living effectively and healthily in the midst of our busy lives.
A healthy workforce is indeed more productive to the company, society and community!
------------------------------------------------------------------------------
Here at FAVE, we believe in spreading the benefits of healthy lifestyle through our health bazaars and nutrition workshops that we hold publicly and for companies.
As a knowledge-based firm, our staff, are well-versed in all the benefits of our items, many of which have been accredited with the "HEALTHIER CHOICE" symbol, administered by HEALTH PROMOTION BOARD. Our network include the hospitality industry, like restaurants and hotels, health food chains, and gourmet shops.
We also specialise in customisation for individual and corporate needs. Birthday parties giveaways, Corporate launches, Healthy Lifestyle Month staff giveaways are some of many events that FAVE are involved in, supplying highly-customised packs for all needs.Another focus has been to conduct health bazaars and wellness workshops for clientele which include staff and personnel from Government Ministeries, Stat Boards, MNCs and SMEs.
We also specialise in customising programmes for schools, tertiary institutions, social and country clubs and community groups.
For Health & Wellness programmes, consider :
a. Healthy Lifestyle Gift Packs (specially catered to your budget & requirements)
b. Wellness & Healthy Living Bazaars (conveniently located at your premises)
c. Nutrition & Wellness workshops (highly customised for your organisation's needs)
We would be most happy to share with you various workplace health promotion concepts and simple, yet often neglected tips on living effectively and healthily in the midst of our busy lives.
A healthy workforce is indeed more productive to the company, society and community!
Recommended Dietary Allowances (RDAs) for Vitamin B12 [ by NIH, National Institutes of Health, USA]
Info Source:
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0-6 months* | 0.4 mcg | 0.4 mcg | ||
| 7-12 months* | 0.5 mcg | 0.5 mcg | ||
| 1-3 years | 0.9 mcg | 0.9 mcg | ||
| 4-8 years | 1.2 mcg | 1.2 mcg | ||
| 9-13 years | 1.8 mcg | 1.8 mcg | ||
| 14+ years | 2.4 mcg | 2.4 mcg | 2.6 mcg | 2.8 mcg |
Vitamin B12 -- Introduction (by NIH, National Institutes of Health, USA)
Info Source: http://ods.od.nih.gov/factsheets/vitaminb12/
Introduction Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement and a prescription medication. Vitamin B12 exists in several forms and contains the mineral cobalt [1-4], so compounds with vitamin B12 activity are collectively called "cobalamins".
Methylcobalamin and 5-deoxyadenosylcobalamin are the forms of vitamin B12 that are active in human metabolism [5]. Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis [1-5].
Vitamin B12 functions as a cofactor for methionine synthase and L-methylmalonyl-CoA mutase. Methionine synthase catalyzes the conversion of homocysteine to methionine [5,6].
Methionine is required for the formation of S-adenosylmethionine, a universal methyl donor for almost 100 different substrates, including DNA, RNA, hormones, proteins, and lipids. L-methylmalonyl-CoA mutase converts L-methylmalonyl-CoA to succinyl-CoA in the degradation of propionate [3,5,6], an essential biochemical reaction in fat and protein metabolism. Succinyl-CoA is also required for hemoglobin synthesis.Vitamin B12, bound to protein in food, is released by the activity of hydrochloric acid and gastric protease in the stomach [5].
When synthetic vitamin B12 is added to fortified foods and dietary supplements, it is already in free form and, thus, does not require this separation step.
Free vitamin B12 then combines with intrinsic factor, a glycoprotein secreted by the stomach's parietal cells, and the resulting complex undergoes absorption within the distal ileum by receptor-mediated endocytosis [5,7].
Approximately 56% of a 1 mcg oral dose of vitamin B12 is absorbed, but absorption decreases drastically when the capacity of intrinsic factor is exceeded (at 1-2 mcg of vitamin B12) [8].Pernicious anemia is an autoimmune disease that affects the gastric mucosa and results in gastric atrophy.
This leads to the destruction of parietal cells, achlorhydria, and failure to produce intrinsic factor, resulting in vitamin B12 malabsorption [3,5,9-11].
If pernicious anemia is left untreated, it causes vitamin B12 deficiency, leading to megaloblastic anemia and neurological disorders, even in the presence of adequate dietary intake of vitamin B12.
Vitamin B12 status is typically assessed via serum or plasma vitamin B12 levels.
Values below approximately 170–250 pg/mL (120–180 picomol/L) for adults [5] indicate a vitamin B12 deficiency.
However, evidence suggests that serum vitamin B12 concentrations might not accurately reflect intracellular concentrations [6].
An elevated serum homocysteine level (values >13 micromol/L) [12] might also suggest a vitamin B12 deficiency.
However, this indicator has poor specificity because it is influenced by other factors, such as low vitamin B6 or folate levels [5]. Elevated methylmalonic acid levels (values >0.4 micromol/L) might be a more reliable indicator of vitamin B12 status because they indicate a metabolic change that is highly specific to vitamin B12 deficiency [5-7,12].
For more info, please visit http://ods.od.nih.gov/factsheets/vitaminb12/
Introduction Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement and a prescription medication. Vitamin B12 exists in several forms and contains the mineral cobalt [1-4], so compounds with vitamin B12 activity are collectively called "cobalamins".
Methylcobalamin and 5-deoxyadenosylcobalamin are the forms of vitamin B12 that are active in human metabolism [5]. Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis [1-5].
Vitamin B12 functions as a cofactor for methionine synthase and L-methylmalonyl-CoA mutase. Methionine synthase catalyzes the conversion of homocysteine to methionine [5,6].
Methionine is required for the formation of S-adenosylmethionine, a universal methyl donor for almost 100 different substrates, including DNA, RNA, hormones, proteins, and lipids. L-methylmalonyl-CoA mutase converts L-methylmalonyl-CoA to succinyl-CoA in the degradation of propionate [3,5,6], an essential biochemical reaction in fat and protein metabolism. Succinyl-CoA is also required for hemoglobin synthesis.Vitamin B12, bound to protein in food, is released by the activity of hydrochloric acid and gastric protease in the stomach [5].
When synthetic vitamin B12 is added to fortified foods and dietary supplements, it is already in free form and, thus, does not require this separation step.
Free vitamin B12 then combines with intrinsic factor, a glycoprotein secreted by the stomach's parietal cells, and the resulting complex undergoes absorption within the distal ileum by receptor-mediated endocytosis [5,7].
Approximately 56% of a 1 mcg oral dose of vitamin B12 is absorbed, but absorption decreases drastically when the capacity of intrinsic factor is exceeded (at 1-2 mcg of vitamin B12) [8].Pernicious anemia is an autoimmune disease that affects the gastric mucosa and results in gastric atrophy.
This leads to the destruction of parietal cells, achlorhydria, and failure to produce intrinsic factor, resulting in vitamin B12 malabsorption [3,5,9-11].
If pernicious anemia is left untreated, it causes vitamin B12 deficiency, leading to megaloblastic anemia and neurological disorders, even in the presence of adequate dietary intake of vitamin B12.
Vitamin B12 status is typically assessed via serum or plasma vitamin B12 levels.
Values below approximately 170–250 pg/mL (120–180 picomol/L) for adults [5] indicate a vitamin B12 deficiency.
However, evidence suggests that serum vitamin B12 concentrations might not accurately reflect intracellular concentrations [6].
An elevated serum homocysteine level (values >13 micromol/L) [12] might also suggest a vitamin B12 deficiency.
However, this indicator has poor specificity because it is influenced by other factors, such as low vitamin B6 or folate levels [5]. Elevated methylmalonic acid levels (values >0.4 micromol/L) might be a more reliable indicator of vitamin B12 status because they indicate a metabolic change that is highly specific to vitamin B12 deficiency [5-7,12].
For more info, please visit http://ods.od.nih.gov/factsheets/vitaminb12/
Where can we find B12 vitamin other than animals's products?! (by www.foodaq.com)
Info Source: http://www.foodaq.com/html/Vegetarian-Vegan/172860.html
Question: Where can we find B12 vitamin other than animals's products!?
Does the B12 vitamin exist in another source than animals' meat!?
Answer:
Vitamin B-12 is naturally found in meat (especially liver and shellfish), milk and eggs!. Animals, in turn, must obtain it directly or indirectly from bacteria, and these bacteria may inhabit a section of the gut which is posterior to the section where B-12 is absorbed!.
Thus, herbivorous animals must either obtain B-12 from bacteria in their rumens, or (if fermenting plant material in the hindgut) by reingestion of cecotrope f?ces!. Eggs are often mentioned as a good B-12 source, but they also contain a factor that blocks absorption!.[23]
Certain insects such as termites contain B-12 produced by their gut bacteria, in a manner analogous to ruminant animals!.[24]
An NIH Fact Sheet lists a variety of food sources of vitamin B-12!.Plants only supply B-12 to humans when the soil containing B-12-producing microorganisms has not been washed from them!.
For example, mushrooms are typically high in B-12 [25], but they are often grown in soil containing high amounts of manure and bacteria, and there is a serious question as to whether B-12 may be made by mushrooms themselves [26], and how much of it would be present after careful washing [27]!.
Vegan humans who eat only carefully washed vegetables must ordinarily take special care to supplement their diets accordingly!.
According to the U!.K!. Vegan Society, the only reliable vegan sources of B-12 are foods fortified with B-12 (including some plant milks, some soy products and some breakfast cereals), and B-12 supplements!.[28]While lacto-ovo vegetarians usually get enough B-12 through consuming dairy products, vitamin B-12 may be found to be lacking in those practicing vegan diets who do not use multivitamin supplements or eat B-12 fortified foods!.
Examples of fortified foods often consumed include fortified breakfast cereals, fortified soy-based products, and fortified energy bars!. Claimed sources of B-12 that have been shown through direct studies[29] of vegans to be inadequate or unreliable include, laver (a seaweed), barley grass, and human gut bacteria!.
People on a vegan raw food diet are also susceptible to B-12 deficiency if no supplementation is used[30]!.
Where can we find B12 vitamin other than animals's products!?
A: Fortified cereals, fortified soy/rice milks, meat substitutes/soy analogs, some brands of fortified brewer's & nutritional yeast (such as Red Star & Twinlab)!.
Sea vegetables like seaweed, dried nori, & spirulina, may contain vitamin B12, but their content varies and may be unreliable, lactic acid fermented products such as like tempeh, msio, beer & sauerkraut, but their content as well varies and may be unreliable!.
Marmite, So Delicious Dairy Free Yogurt, Manging Star foods, and other vegan store bought foods also contains B12 (Cyanocobalamin)!.
Does the B12 vitamin exist in another source than animals' meat!?
A: Of course! B12 is made from bacteria not animals, look at the sources above!
For more info, please visit http://www.foodaq.com/html/Vegetarian-Vegan/172860.html
Question: Where can we find B12 vitamin other than animals's products!?
Does the B12 vitamin exist in another source than animals' meat!?
Answer:
Vitamin B-12 is naturally found in meat (especially liver and shellfish), milk and eggs!. Animals, in turn, must obtain it directly or indirectly from bacteria, and these bacteria may inhabit a section of the gut which is posterior to the section where B-12 is absorbed!.
Thus, herbivorous animals must either obtain B-12 from bacteria in their rumens, or (if fermenting plant material in the hindgut) by reingestion of cecotrope f?ces!. Eggs are often mentioned as a good B-12 source, but they also contain a factor that blocks absorption!.[23]
Certain insects such as termites contain B-12 produced by their gut bacteria, in a manner analogous to ruminant animals!.[24]
An NIH Fact Sheet lists a variety of food sources of vitamin B-12!.Plants only supply B-12 to humans when the soil containing B-12-producing microorganisms has not been washed from them!.
For example, mushrooms are typically high in B-12 [25], but they are often grown in soil containing high amounts of manure and bacteria, and there is a serious question as to whether B-12 may be made by mushrooms themselves [26], and how much of it would be present after careful washing [27]!.
Vegan humans who eat only carefully washed vegetables must ordinarily take special care to supplement their diets accordingly!.
According to the U!.K!. Vegan Society, the only reliable vegan sources of B-12 are foods fortified with B-12 (including some plant milks, some soy products and some breakfast cereals), and B-12 supplements!.[28]While lacto-ovo vegetarians usually get enough B-12 through consuming dairy products, vitamin B-12 may be found to be lacking in those practicing vegan diets who do not use multivitamin supplements or eat B-12 fortified foods!.
Examples of fortified foods often consumed include fortified breakfast cereals, fortified soy-based products, and fortified energy bars!. Claimed sources of B-12 that have been shown through direct studies[29] of vegans to be inadequate or unreliable include, laver (a seaweed), barley grass, and human gut bacteria!.
People on a vegan raw food diet are also susceptible to B-12 deficiency if no supplementation is used[30]!.
Where can we find B12 vitamin other than animals's products!?
A: Fortified cereals, fortified soy/rice milks, meat substitutes/soy analogs, some brands of fortified brewer's & nutritional yeast (such as Red Star & Twinlab)!.
Sea vegetables like seaweed, dried nori, & spirulina, may contain vitamin B12, but their content varies and may be unreliable, lactic acid fermented products such as like tempeh, msio, beer & sauerkraut, but their content as well varies and may be unreliable!.
Marmite, So Delicious Dairy Free Yogurt, Manging Star foods, and other vegan store bought foods also contains B12 (Cyanocobalamin)!.
Does the B12 vitamin exist in another source than animals' meat!?
A: Of course! B12 is made from bacteria not animals, look at the sources above!
For more info, please visit http://www.foodaq.com/html/Vegetarian-Vegan/172860.html
Eating out cheaply, healthily (by Grace Chua )
The Straits Time, Dec 14, 2010, Tuesday
Eating out cheaply, healthily
For a start, give info on nutrition value and offer more healthy options
By Grace Chua
I ONCE tried replicating one of my favourite hawker-centre dishes, fish soup, at home. Fish slices, check. Vegetables and clump of seaweed, check. Rice noodles, check.
But when I tasted it, there was something vital missing, some magic bullet of flavour.
It turned out to be the artificial flavouring MSG. And tantalising morsels of lard.
Fish soup is not the only dish commonly available in hawker centres and coffee shops that is stealth-unhealthy - appearing lower in fat and calories than other dishes, but with a sodium level higher than is good for you.
There is of course a healthy way of adding flavour to soup without too much salt or artificial flavourings - boil your own stock from meat or vegetables for hours. Not many hawkers do that, and most resort to the short cut of flavour enhancers.
That is one reason eating out is a veritable minefield, with even 'healthier' dishes such as yong tau foo and gado gado containing too much salt and calories and too little fibre.
Sodium gives flavour, but also adds to fluid retention and high blood pressure, while fibre aids digestive health.
Singaporeans are eating out more than ever: A recent Health Promotion Board (HPB) survey found six in 10 people ate out each week this year, up from 49 per cent in 2004. Half of those surveyed ate out eight or more times times a week. Eating out is correlated with higher levels of obesity, which has gone up from 6.9 per cent in 2004 to 11 per cent this year.
Hawker and coffee shop food is relatively inexpensive, providing easy sustenance for those who do not cook at home.
Eating out is an integral part of Singapore's immigrant culture, dating back to when labourers had no access to kitchens or had to eat on the go. Singapore's food culture is also actively encouraged as a pastime and tourist attraction.
There is nothing inherently wrong with eating out, and nothing inherently more virtuous about cooking at home.
What matters is the nutritional content of your food. At home or even at restaurants, with dishes cooked for your table, you can have some say over the cooking method if you insist. Not so at hawker centres, especially at stalls selling the ubiquitous 'economical rice' with a variety of pre-cooked dishes to choose from.
Rarely does one encounter nutritional information at an eatery, perhaps because numbers on calories, sodium and sugar are the surest way to kill appetite. But information is vital to give people a choice of what to eat. Information helps make healthy food more widely known and available, as Duke-NUS health economist Eric Finkelstein put it in a lecture in Singapore recently.
Apart from information, access to healthy food is also key to healthy eating.
In the United States, researchers found that people who live near fast-food stores are more likely to be unhealthy and obese than people who live near higher-end, full-service restaurants.
The authors - Neil Mehta and Virginia Chang - of the study reported in 2008 concluded: 'This suggests that in a culture where eating out is common, the type of restaurant food chosen is important to determining weight status'.
This has clear implications for Singapore, where the majority live in Housing Board estates surrounded by hawker centres and coffee shops.
If the food most conveniently accessible is high in fat and salt, then that is the regular diet for most.
While individuals may say they like the taste of food cooked this way, there is a collective good in trying to make hawker and coffee shop food healthier, to reduce levels of obesity and lower the risk of all the attendant diseases that result from diets high in fat, sodium and cholesterol.
Past campaigns to promote healthy eating focused on getting individuals to make 'healthier' food choices. But as the latest surveys show, so-called healthier dishes are not so healthy after all.
There is an urgent need for society- wide initiatives to improve the health level of food at these eating outlets where most people get their daily meals. These outlets have to be incentivised to offer a broad range of healthy food choices.
This is essential if Singapore does not want to risk entrenching a health-wealth divide. In the West, lower income and socioeconomic status is associated with a higher rate of overweight and obesity.
The National Health and National Nutrition surveys conducted by health agencies here do not show obesity rates by housing type or income level.
But studies on the Chinese and Malay populations here have found that lower- income women, in particular, tend to have higher rates of obesity and of being overweight.
So what is to be done? Here are two practical suggestions.
One: Information. The HPB should assess the real nutritional value, salt and fibre content of its healthier choices as well as a broader range of popular Asian dishes than it currently does. This information should be posted right by eateries and stalls. A phone application could be developed so people have it at their fingertips - the HPB's DietTracker is a good start.
Two: Improve access to healthy food options.
Currently, about 400 stalls bear the HPB Healthy Choice mark - a fraction of the more than 15,000 hawker stalls in Singapore. This programme should be stepped up, and healthy stalls promoted as healthy-food champions.
The longer-term plan should be to grade hawker stalls on how healthy their offerings are - in the same way the National Environment Agency now rates hawkers for hygiene standards. The objective is to raise the overall healthiness level of food in hawker centres.
The experience of developed countries shows the danger of inaction in the face of large numbers of unhealthy food outlets in a neighbourhood: rising obesity levels, especially among the low-income.
Singapore's obesity rates are already creeping up, no thanks to unhealthy food offerings when eating out. Action now can arrest the girth of this problem.
Eating out cheaply, healthily
For a start, give info on nutrition value and offer more healthy options
By Grace Chua
I ONCE tried replicating one of my favourite hawker-centre dishes, fish soup, at home. Fish slices, check. Vegetables and clump of seaweed, check. Rice noodles, check.
But when I tasted it, there was something vital missing, some magic bullet of flavour.
It turned out to be the artificial flavouring MSG. And tantalising morsels of lard.
Fish soup is not the only dish commonly available in hawker centres and coffee shops that is stealth-unhealthy - appearing lower in fat and calories than other dishes, but with a sodium level higher than is good for you.
There is of course a healthy way of adding flavour to soup without too much salt or artificial flavourings - boil your own stock from meat or vegetables for hours. Not many hawkers do that, and most resort to the short cut of flavour enhancers.
That is one reason eating out is a veritable minefield, with even 'healthier' dishes such as yong tau foo and gado gado containing too much salt and calories and too little fibre.
Sodium gives flavour, but also adds to fluid retention and high blood pressure, while fibre aids digestive health.
Singaporeans are eating out more than ever: A recent Health Promotion Board (HPB) survey found six in 10 people ate out each week this year, up from 49 per cent in 2004. Half of those surveyed ate out eight or more times times a week. Eating out is correlated with higher levels of obesity, which has gone up from 6.9 per cent in 2004 to 11 per cent this year.
Hawker and coffee shop food is relatively inexpensive, providing easy sustenance for those who do not cook at home.
Eating out is an integral part of Singapore's immigrant culture, dating back to when labourers had no access to kitchens or had to eat on the go. Singapore's food culture is also actively encouraged as a pastime and tourist attraction.
There is nothing inherently wrong with eating out, and nothing inherently more virtuous about cooking at home.
What matters is the nutritional content of your food. At home or even at restaurants, with dishes cooked for your table, you can have some say over the cooking method if you insist. Not so at hawker centres, especially at stalls selling the ubiquitous 'economical rice' with a variety of pre-cooked dishes to choose from.
Rarely does one encounter nutritional information at an eatery, perhaps because numbers on calories, sodium and sugar are the surest way to kill appetite. But information is vital to give people a choice of what to eat. Information helps make healthy food more widely known and available, as Duke-NUS health economist Eric Finkelstein put it in a lecture in Singapore recently.
Apart from information, access to healthy food is also key to healthy eating.
In the United States, researchers found that people who live near fast-food stores are more likely to be unhealthy and obese than people who live near higher-end, full-service restaurants.
The authors - Neil Mehta and Virginia Chang - of the study reported in 2008 concluded: 'This suggests that in a culture where eating out is common, the type of restaurant food chosen is important to determining weight status'.
This has clear implications for Singapore, where the majority live in Housing Board estates surrounded by hawker centres and coffee shops.
If the food most conveniently accessible is high in fat and salt, then that is the regular diet for most.
While individuals may say they like the taste of food cooked this way, there is a collective good in trying to make hawker and coffee shop food healthier, to reduce levels of obesity and lower the risk of all the attendant diseases that result from diets high in fat, sodium and cholesterol.
Past campaigns to promote healthy eating focused on getting individuals to make 'healthier' food choices. But as the latest surveys show, so-called healthier dishes are not so healthy after all.
There is an urgent need for society- wide initiatives to improve the health level of food at these eating outlets where most people get their daily meals. These outlets have to be incentivised to offer a broad range of healthy food choices.
This is essential if Singapore does not want to risk entrenching a health-wealth divide. In the West, lower income and socioeconomic status is associated with a higher rate of overweight and obesity.
The National Health and National Nutrition surveys conducted by health agencies here do not show obesity rates by housing type or income level.
But studies on the Chinese and Malay populations here have found that lower- income women, in particular, tend to have higher rates of obesity and of being overweight.
So what is to be done? Here are two practical suggestions.
One: Information. The HPB should assess the real nutritional value, salt and fibre content of its healthier choices as well as a broader range of popular Asian dishes than it currently does. This information should be posted right by eateries and stalls. A phone application could be developed so people have it at their fingertips - the HPB's DietTracker is a good start.
Two: Improve access to healthy food options.
Currently, about 400 stalls bear the HPB Healthy Choice mark - a fraction of the more than 15,000 hawker stalls in Singapore. This programme should be stepped up, and healthy stalls promoted as healthy-food champions.
The longer-term plan should be to grade hawker stalls on how healthy their offerings are - in the same way the National Environment Agency now rates hawkers for hygiene standards. The objective is to raise the overall healthiness level of food in hawker centres.
The experience of developed countries shows the danger of inaction in the face of large numbers of unhealthy food outlets in a neighbourhood: rising obesity levels, especially among the low-income.
Singapore's obesity rates are already creeping up, no thanks to unhealthy food offerings when eating out. Action now can arrest the girth of this problem.
Sunday, December 12, 2010
Health Benefits Of Buckwheat (by lifestyle.iloveindia.com)
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Buckheat is a common ingredient of Chinese Ten-grain Rice.
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Accordibg to http://www.nal.usda.gov/fnic/foodcomp/search/, the dietary fiber of 100 grams of buckwheat is 10 grams. High fiber content!
Info Source: http://lifestyle.iloveindia.com/lounge/benefits-of-buckwheat-6278.html
1. Buckwheat is high in fiber, as 1 cup of cooked buckwheat groats contains over 4 grams of dietary fiber, which is essential to keep the bowels moving.
2. The protein in buckwheat is the best known source of high biological value proteins in the plant kingdom. It contains the eight essential amino acids (eight proteins that body cannot manufacture), making it closer to being a "complete" protein.
3. Buckwheat is also a good oil source of an essential fatty acid, Alpha-Linolenic Acid that is important for the body to stay healthy. It is also high in lysine.
4. It contains 75% complex carbohydrates, which satisfy our appetite and fuel our cells. It is also good for people who struggle with wheat allergies and gluten intolerance.
5. Owing to the quantity of magnesium contained in buckwheat, it has a relaxing effect over blood vessels, helps improve circulation, decreases blood pressure and reduces cholesterol.
6. As it contains plenty of vitamins with B complex, buckwheat is recommended in case of liver disorders and illnesses where it is advisable to restrict the quantity of sugary substances consumed each day.
7. Due to a good mineral list (phosphorus, magnesium, iron, zinc, copper and manganese) and high flavonoid content, it's traditionally used to fix low hemoglobin and frequent colds and flu.
8. Buckwheat helps lower glucose levels and is beneficial for managing diabetes.
9. Due to the presence of inosit, it is regarded as a well-balanced and low-calorie diet that helps in reducing fat accumulation and adjusts metabolism as well as lipo-soluble vitamins.
10. Buckwheat contains rutin, a medicinal chemical that strengthens capillary walls, reduces hemorrhaging in people with high blood pressure, prevents heart attack and increases microcirculation in people with chronic venous insufficiency.
11. It also helps the liver in processing hormones, medicines, and glucoses, with a protective hepatic effect.
12. Buckwheat has phytonutrient plant lignans, which are converted into mammalian lignans by friendly flora in our intestines, including one called enterolactone that is thought to protect against breast cancer as well as against other forms of cancer dependent on hormones and even heart disease.
13. Buckwheat is an antidote for X-ray irradiations or other forms of irradiation, as it contains antioxidants.
14. Eating foods high in insoluble fiber, such as buckwheat, can help women avoid gallstones. It is also protective against childhood asthma.
15. Eating a serving of whole grains, such as buckwheat, at least 6 times a week is good for postmenopausal women with high cholesterol, high blood pressure, post menopausal breast cancer or other signs of cardiovascular disease.
Info Source: http://lifestyle.iloveindia.com/lounge/benefits-of-buckwheat-6278.html
1. Buckwheat is high in fiber, as 1 cup of cooked buckwheat groats contains over 4 grams of dietary fiber, which is essential to keep the bowels moving.
2. The protein in buckwheat is the best known source of high biological value proteins in the plant kingdom. It contains the eight essential amino acids (eight proteins that body cannot manufacture), making it closer to being a "complete" protein.
3. Buckwheat is also a good oil source of an essential fatty acid, Alpha-Linolenic Acid that is important for the body to stay healthy. It is also high in lysine.
4. It contains 75% complex carbohydrates, which satisfy our appetite and fuel our cells. It is also good for people who struggle with wheat allergies and gluten intolerance.
5. Owing to the quantity of magnesium contained in buckwheat, it has a relaxing effect over blood vessels, helps improve circulation, decreases blood pressure and reduces cholesterol.
6. As it contains plenty of vitamins with B complex, buckwheat is recommended in case of liver disorders and illnesses where it is advisable to restrict the quantity of sugary substances consumed each day.
7. Due to a good mineral list (phosphorus, magnesium, iron, zinc, copper and manganese) and high flavonoid content, it's traditionally used to fix low hemoglobin and frequent colds and flu.
8. Buckwheat helps lower glucose levels and is beneficial for managing diabetes.
9. Due to the presence of inosit, it is regarded as a well-balanced and low-calorie diet that helps in reducing fat accumulation and adjusts metabolism as well as lipo-soluble vitamins.
10. Buckwheat contains rutin, a medicinal chemical that strengthens capillary walls, reduces hemorrhaging in people with high blood pressure, prevents heart attack and increases microcirculation in people with chronic venous insufficiency.
11. It also helps the liver in processing hormones, medicines, and glucoses, with a protective hepatic effect.
12. Buckwheat has phytonutrient plant lignans, which are converted into mammalian lignans by friendly flora in our intestines, including one called enterolactone that is thought to protect against breast cancer as well as against other forms of cancer dependent on hormones and even heart disease.
13. Buckwheat is an antidote for X-ray irradiations or other forms of irradiation, as it contains antioxidants.
14. Eating foods high in insoluble fiber, such as buckwheat, can help women avoid gallstones. It is also protective against childhood asthma.
15. Eating a serving of whole grains, such as buckwheat, at least 6 times a week is good for postmenopausal women with high cholesterol, high blood pressure, post menopausal breast cancer or other signs of cardiovascular disease.
Friday, December 10, 2010
Thursday, December 9, 2010
Wednesday, December 8, 2010
Apple Health Benefits (Provided by the U.S. Apple Association)
Info and picture Source: http://www.pennsylvaniaapples.org/Home/Facts.aspx
Promising research results suggest a link between apples and weight loss, brain health (including Alzheimer’s disease), cancers, lung and heart health and stroke. Apples are an excellent source of dietary fiber. In addition, apples are also a healthy source of antioxidants, which have been linked to disease prevention.
Recent research links apple nutrients to an impressive range of health benefits:
Boost Weight Loss: Researchers from the State University of Rio de Janeiro studying the impact of fruit intake on weight loss found that overweight women who ate the equivalent of three apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet. (Nutrition, 2003, 19: 253-256)
Age-related memory loss and Alzheimer’s disease: Multiple studies from the University of Massachusetts-Lowell found that the consumption of apple juice, in conjunction with a balanced diet, may protect against oxidative brain damage that can lead to memory loss. The brain health benefits were found when animals consumed the equivalent of 2-3 cups of apple juice or 2-4 whole apples per day. (of Alzheimer's Disease, 2009, 16:1; Journal of Alzheimer's Disease, 2005, 8: 283-287; Journal on Nutrition Health and Aging, 2004, 8: 92-97)*
Brain health and neurodegenerative diseases: Researchers from Cornell University also found in their in vitro study that apple nutrients protected brain neurons against oxidative damage. Such damage can contribute to neurodegenerative diseases such as Alzheimer’s and Parkinson’s. The study highlighted a particular apple flavonoid, quercetin, as a principle compound responsible for the protective effect. (Journal of Food Science, 2004, 69: S357-S360)*
Breast cancer: A series of studies at Cornell University have evaluated the direct effects of apples on breast cancer prevention in animals. The more apples consumed, the greater the reduction in incidence or number of tumors among test animals. The apple consumption tested was equivalent to one to six apples a day for 24 weeks. (Journal of Agric. Food Chem., 2009, 53: 2341-2343)*
Pancreatic Cancer: Quercetin, a flavonoid found naturally in apples, has been identified as one of the most beneficial flavonols in preventing and reducing the risk of pancreatic cancer. Although the overall risk was reduced among the study participants, smokers who consumed foods rich in flavonols had a significantly greater risk reduction. (American Journal of Epidemiology, 2007, 8: 924-931)
Colon and Liver Cancer: A research team at Cornell University identified a group of phytochemicals that are more abundant in the peel and appear to kill or inhibit the growth of at least three different types of human cancer cells: colon, breast and liver. (Journal of Agricultural and Food Chemistry, 2007, 55(11):4366 – 4370)
Prostate Cancer: Researchers at Rochester, Minn.’s Mayo Clinic report that quercetin, a plant-based nutrient found most abundantly in apples, may provide a new method for preventing or treating prostate cancer. They found that quercetin inhibited or prevented the growth of human prostate cancer cells by blocking activity of androgen hormones, in an in vitro study. Previous studies had linked androgens to prostate cancer’s growth and development. (Carcinogenesis, 2001, 22: 409-414)
Diabetes and Heart Disease: Apple product consumers are likely to have lower blood pressure and trimmer waistlines, resulting in a reduced risk of metabolic syndrome, a cluster of health issues related to diabetes and heart disease. (Experimental Biology 2008 Poster (unpublished).* Lung Health Childhood Asthma: Research from the UK reports that children of mothers who eat apples during pregnancy are much less likely to exhibit symptoms of asthma, including wheezing, at age 5. Among a variety of foods consumed and recorded by the pregnant women, apples were the only food found to have a positive association with a reduced risk of asthma. (Thorax, 2007, 62:745-746.)
Childhood Asthma: Research from the UK reports that children of mothers who eat apples during pregnancy are much less likely to exhibit symptoms of asthma, including wheezing, at age 5. Among a variety of foods consumed and recorded by the pregnant women, apples were the only food found to have a positive association with a reduced risk of asthma. (Thorax, 2007, 62:745-746.)
Chronic cough and lung cancer: A study from the National Institutes of Health (NIH) reports that foods rich in fiber and flavonoids — found abundantly in apples — may reduce chronic productive cough and other respiratory symptoms. Researchers at the University of Hawaii and Finland’s National Public Health Institute have also linked flavonoids found in apples with a reduced risk of developing certain cancers, including lung cancer. (Am. J. Respir. Crit. Care Med, 2004, 170: 279-287; Journal of the National Cancer Institute, 2000, 92: 154-160; American Journal of Epidemiology, 1997, 146: 223-230)
Asthma: Researchers from Australia report that study participants who ate apples and pears had the lowest risk of asthma. (American Journal of Clinical Nutrition, 2003; 78: 414-21). A study from London’s King’s College and the University of Southampton reports that people who ate at least two apples per week had a 22-32 percent lower risk of developing asthma than people who ate fewer apples. (Am. J. Respir. Crit. Care Med, 2001, 164: 1823-1828).
Reduced Mortality: A study has identified a possible link between a common component of apples and heart health in postmenopausal women. The study results indicate that increased consumption of apples may contribute to a decrease in mortality from both coronary heart disease and cardiovascular disease. (American Journal of Clinical Nutrition, 2007, 85 (3): 895-909.)
Fiber and cardiovascular disease: A French study found that diets with the highest total dietary fiber and nonsoluble dietary fiber intakes were associated with a significantly lower risk of several heart disease risk factors, including overweight, elevated waist-to-hip ratio, blood pressure, and cholesterol levels. (American Journal of Clinical Nutrition, 2005, 82: 1185-1194). U.S. researchers report that for every 10 grams of fiber consumed per day the risk of developing heart disease may decrease 14 percent, and the risk of dying from heart disease may decrease 27 percent. Fiber from fruits appeared to be slightly more protective than cereal fiber, lowering the risk of coronary disease death by 30 percent. (Arch Int Med, 2004, 164: 370-376)
LDL Oxidation: Researchers at the University of California-Davis report that daily consumption of apples and apple juice may help reduce the damage caused by the “bad” type of cholesterol and protect against heart disease, based on the first human study of its kind. (Journal of Medicinal Food, 2000, 3: 159-165). An earlier study from UC-Davis Davis reported similar findings in vitro. They also confirmed that important phytonutrients from apples are also found in apple juice. (Life Sciences, 1999, 64: 1913-1920)*
Antioxidants: The United States Department of Agriculture (USDA) recently categorized three specific varieties of apples among the top 20 antioxidant sources. While the study highlighted three apple varieties in particular, all apples contain beneficial levels of antioxidants and have other healthful nutrition properties. Two-thirds of an apple’s antioxidants are found in its peel. (USDA Agricultural Research Service, 2007)
For more information on these studies or for other research findings, visit the USApple website at http://www.usapple.org/
*Indicates study was funded by the U.S. Apple Association or its research partner, the Apple Products Research & Education Council (APREC) (formerly the Processed Apples Institute)
Promising research results suggest a link between apples and weight loss, brain health (including Alzheimer’s disease), cancers, lung and heart health and stroke. Apples are an excellent source of dietary fiber. In addition, apples are also a healthy source of antioxidants, which have been linked to disease prevention.
Recent research links apple nutrients to an impressive range of health benefits:
Boost Weight Loss: Researchers from the State University of Rio de Janeiro studying the impact of fruit intake on weight loss found that overweight women who ate the equivalent of three apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet. (Nutrition, 2003, 19: 253-256)
Age-related memory loss and Alzheimer’s disease: Multiple studies from the University of Massachusetts-Lowell found that the consumption of apple juice, in conjunction with a balanced diet, may protect against oxidative brain damage that can lead to memory loss. The brain health benefits were found when animals consumed the equivalent of 2-3 cups of apple juice or 2-4 whole apples per day. (of Alzheimer's Disease, 2009, 16:1; Journal of Alzheimer's Disease, 2005, 8: 283-287; Journal on Nutrition Health and Aging, 2004, 8: 92-97)*
Brain health and neurodegenerative diseases: Researchers from Cornell University also found in their in vitro study that apple nutrients protected brain neurons against oxidative damage. Such damage can contribute to neurodegenerative diseases such as Alzheimer’s and Parkinson’s. The study highlighted a particular apple flavonoid, quercetin, as a principle compound responsible for the protective effect. (Journal of Food Science, 2004, 69: S357-S360)*
Breast cancer: A series of studies at Cornell University have evaluated the direct effects of apples on breast cancer prevention in animals. The more apples consumed, the greater the reduction in incidence or number of tumors among test animals. The apple consumption tested was equivalent to one to six apples a day for 24 weeks. (Journal of Agric. Food Chem., 2009, 53: 2341-2343)*
Pancreatic Cancer: Quercetin, a flavonoid found naturally in apples, has been identified as one of the most beneficial flavonols in preventing and reducing the risk of pancreatic cancer. Although the overall risk was reduced among the study participants, smokers who consumed foods rich in flavonols had a significantly greater risk reduction. (American Journal of Epidemiology, 2007, 8: 924-931)
Colon and Liver Cancer: A research team at Cornell University identified a group of phytochemicals that are more abundant in the peel and appear to kill or inhibit the growth of at least three different types of human cancer cells: colon, breast and liver. (Journal of Agricultural and Food Chemistry, 2007, 55(11):4366 – 4370)
Prostate Cancer: Researchers at Rochester, Minn.’s Mayo Clinic report that quercetin, a plant-based nutrient found most abundantly in apples, may provide a new method for preventing or treating prostate cancer. They found that quercetin inhibited or prevented the growth of human prostate cancer cells by blocking activity of androgen hormones, in an in vitro study. Previous studies had linked androgens to prostate cancer’s growth and development. (Carcinogenesis, 2001, 22: 409-414)
Diabetes and Heart Disease: Apple product consumers are likely to have lower blood pressure and trimmer waistlines, resulting in a reduced risk of metabolic syndrome, a cluster of health issues related to diabetes and heart disease. (Experimental Biology 2008 Poster (unpublished).* Lung Health Childhood Asthma: Research from the UK reports that children of mothers who eat apples during pregnancy are much less likely to exhibit symptoms of asthma, including wheezing, at age 5. Among a variety of foods consumed and recorded by the pregnant women, apples were the only food found to have a positive association with a reduced risk of asthma. (Thorax, 2007, 62:745-746.)
Childhood Asthma: Research from the UK reports that children of mothers who eat apples during pregnancy are much less likely to exhibit symptoms of asthma, including wheezing, at age 5. Among a variety of foods consumed and recorded by the pregnant women, apples were the only food found to have a positive association with a reduced risk of asthma. (Thorax, 2007, 62:745-746.)
Chronic cough and lung cancer: A study from the National Institutes of Health (NIH) reports that foods rich in fiber and flavonoids — found abundantly in apples — may reduce chronic productive cough and other respiratory symptoms. Researchers at the University of Hawaii and Finland’s National Public Health Institute have also linked flavonoids found in apples with a reduced risk of developing certain cancers, including lung cancer. (Am. J. Respir. Crit. Care Med, 2004, 170: 279-287; Journal of the National Cancer Institute, 2000, 92: 154-160; American Journal of Epidemiology, 1997, 146: 223-230)
Asthma: Researchers from Australia report that study participants who ate apples and pears had the lowest risk of asthma. (American Journal of Clinical Nutrition, 2003; 78: 414-21). A study from London’s King’s College and the University of Southampton reports that people who ate at least two apples per week had a 22-32 percent lower risk of developing asthma than people who ate fewer apples. (Am. J. Respir. Crit. Care Med, 2001, 164: 1823-1828).
Reduced Mortality: A study has identified a possible link between a common component of apples and heart health in postmenopausal women. The study results indicate that increased consumption of apples may contribute to a decrease in mortality from both coronary heart disease and cardiovascular disease. (American Journal of Clinical Nutrition, 2007, 85 (3): 895-909.)
Fiber and cardiovascular disease: A French study found that diets with the highest total dietary fiber and nonsoluble dietary fiber intakes were associated with a significantly lower risk of several heart disease risk factors, including overweight, elevated waist-to-hip ratio, blood pressure, and cholesterol levels. (American Journal of Clinical Nutrition, 2005, 82: 1185-1194). U.S. researchers report that for every 10 grams of fiber consumed per day the risk of developing heart disease may decrease 14 percent, and the risk of dying from heart disease may decrease 27 percent. Fiber from fruits appeared to be slightly more protective than cereal fiber, lowering the risk of coronary disease death by 30 percent. (Arch Int Med, 2004, 164: 370-376)
LDL Oxidation: Researchers at the University of California-Davis report that daily consumption of apples and apple juice may help reduce the damage caused by the “bad” type of cholesterol and protect against heart disease, based on the first human study of its kind. (Journal of Medicinal Food, 2000, 3: 159-165). An earlier study from UC-Davis Davis reported similar findings in vitro. They also confirmed that important phytonutrients from apples are also found in apple juice. (Life Sciences, 1999, 64: 1913-1920)*
Antioxidants: The United States Department of Agriculture (USDA) recently categorized three specific varieties of apples among the top 20 antioxidant sources. While the study highlighted three apple varieties in particular, all apples contain beneficial levels of antioxidants and have other healthful nutrition properties. Two-thirds of an apple’s antioxidants are found in its peel. (USDA Agricultural Research Service, 2007)
For more information on these studies or for other research findings, visit the USApple website at http://www.usapple.org/
*Indicates study was funded by the U.S. Apple Association or its research partner, the Apple Products Research & Education Council (APREC) (formerly the Processed Apples Institute)
Tuesday, December 7, 2010
‘Non-toxic’ Scented Products Release Toxic Chemicals (By WebMD)
Info Source: http://blogs.webmd.com/health-ehome/2010/11/non-toxic-scented-products-release-toxic-chemicals.html?ecd=wnl_wmh_120610
Friday, November 19, 2010
‘Non-toxic’ Scented Products Release Toxic Chemicals
Healthy Child Healthy World
From cosmetics to detergents to diapers, we live in a world of scents that might be making us sick, suggests a new study, even when those fragrances come from products that claim to be natural and pure.
In an analysis of 25 of the most commonly used scented products — including ones labeled “organic,” “natural” or “non-toxic” — scientists identified at least 133 chemicals wafting off of them. A quarter of those chemicals were classified as hazardous or toxic. Virtually none were listed on product labels.
The gist of the study, according to Discovery News:
Even when labeled “natural” or “non-toxic,” scented products emit toxic chemicals that rarely appear on labels.
A growing number of people may be developing sensitivities to fragrances.
Experts suggest cleaning with baking soda and vinegar, and buying products that are as free of fragrances as possible.
“If these were coming out of a smokestack or a tailpipe, they would be regulated,” said lead author Anne Steinemann, a civil and environmental engineer at the University of Washington in Seattle. “If they are in a hand soap or air freshener, they are not.”
What can you do?
DIY. Make your own personal care products and cleaners when possible:
Nine Better Baby Lotions and Potions You Can Make in Minutes
Recipes for Safer Cleaners
Learn to be a label detective. Many claims on products are not regulated. Use Consumer Reports Label Guide as a first step.
Demand full ingredient disclosure. Support companies that tell you exactly what’s in their products. Check company websites and email or call if it’s not publicly accessible.
Be cautious even with “natural” scents. Natural does not equal safe (think of poison ivy). People can have adverse reactions to essential oils – so no matter what you’re using, watch for any reactions.
Posted by: WebMD Blogs at 8:00 am
Friday, November 19, 2010
‘Non-toxic’ Scented Products Release Toxic Chemicals
Healthy Child Healthy World
From cosmetics to detergents to diapers, we live in a world of scents that might be making us sick, suggests a new study, even when those fragrances come from products that claim to be natural and pure.
In an analysis of 25 of the most commonly used scented products — including ones labeled “organic,” “natural” or “non-toxic” — scientists identified at least 133 chemicals wafting off of them. A quarter of those chemicals were classified as hazardous or toxic. Virtually none were listed on product labels.
The gist of the study, according to Discovery News:
Even when labeled “natural” or “non-toxic,” scented products emit toxic chemicals that rarely appear on labels.
A growing number of people may be developing sensitivities to fragrances.
Experts suggest cleaning with baking soda and vinegar, and buying products that are as free of fragrances as possible.
“If these were coming out of a smokestack or a tailpipe, they would be regulated,” said lead author Anne Steinemann, a civil and environmental engineer at the University of Washington in Seattle. “If they are in a hand soap or air freshener, they are not.”
What can you do?
DIY. Make your own personal care products and cleaners when possible:
Nine Better Baby Lotions and Potions You Can Make in Minutes
Recipes for Safer Cleaners
Learn to be a label detective. Many claims on products are not regulated. Use Consumer Reports Label Guide as a first step.
Demand full ingredient disclosure. Support companies that tell you exactly what’s in their products. Check company websites and email or call if it’s not publicly accessible.
Be cautious even with “natural” scents. Natural does not equal safe (think of poison ivy). People can have adverse reactions to essential oils – so no matter what you’re using, watch for any reactions.
Posted by: WebMD Blogs at 8:00 am
Monday, December 6, 2010
How hypnosis can implant false memories (By Andy Ho)
The Straits Times, Dec 4, 2010, Saturday.
DAEDALUS
How hypnosis can implant false memories
NEUROSCIENTISTS have recently shown that hypnosis has real effects on those brain regions which control attention. Thus, some hope, on the basis of skimpy evidence, to harness hypnosis to boost academic performance.
When I wrote about this recently, a psychiatrist friend upbraided me for not noting explicitly the dangers of hypnosis. He was particularly concerned about false memories being planted.
It is claimed that the memories of traumatic events which are repressed can be recovered under hypnosis. Doing so could help overcome the psychological ills that these memories can supposedly cause.
In fact, memories are not filed away neatly so that those which we dislike can be locked away forever. Actually, people can find it hard to forget bad memories.
This practice of uncovering so-called repressed memories, however, has given rise to claims of alien abduction and sexual abuse in childhood.
Abduction by aliens was given credence in the 1990s by the late Harvard University psychiatrist John Mack, who claimed to have elucidated repressed memories of alien abductions in hundreds of people whom he had hypnotised. Their 'experiences' were recounted in his best-sellers, Abduction: Human Encounters With Aliens (1990) and Passport To The Cosmos: Human Transformation And Alien Encounters (1999).
He told his patients that the abductions were real and no cause for concern since the aliens were here to save the Earth. As expected, Harvard investigated him for 'therapeutic incompetence'.
If a psychiatrist had diagnosed schizophrenia, then sent the patient home, saying his hallucinations were real, he would undoubtedly be found guilty of medical malpractice. But Dr Mack's lawyer parlayed the issue into one of academic freedom, which the university could not deny him.
It has been repeatedly confirmed in the lab that adults can make up memories of life events which never really occurred. The more plausible these events are, the more convinced people can be that they really happened. Having accepted a false memory, a subject can then make up false details about it as well.
Still, ascertaining, even in clinical situations, whether recovered memories are genuine or not is often difficult, since the events allegedly happened long ago. The famous child psychologist Jean Piaget noted in his 1962 autobiography that he had a false memory of being almost kidnapped as an infant. It was only many years later that his nanny confessed that she had made it all up.
False memories are not quite so harmless if they lead one to be accused of sexually abusing children. In 1994, American Paul Ingram was accused of sexually abusing children and leading a satanic cult which caused the deaths of 25 babies. Though he denied the charges strenuously, he eventually gave in under repeated interrogation. Not only did he confess to all the charges, including new ones as they surfaced, he even provided graphic details for each alleged episode.
However, when he was presented with an entirely made-up episode, he also denied it initially, only to eventually confess to it later, and even provide details. Thus, he was shown to have false memories. Still, he served a number of years in jail.
Therefore, one cannot be sure if recovered memories of childhood sexual abuse are true or the result of false memories. More light may be shed, instead, by studying people with recovered memories of events which seem utterly implausible.
One such group would be those who describe realistic-sounding memories of being abducted by bipedal humanoids, who then subjected them to invasive procedures, usually of a sexual nature, on board some flying saucer. Hollywood's far reach assures that few people are unfamiliar with this sci-fi trope.
When such 'abductees' are tested with standardised psychological instruments, they have been shown to be more prone than control groups to recall and recognise words which have never been presented to them. If people with this tendency are repeatedly told under hypnosis to imagine the most implausible events which are said to have occurred to them in their 'past lives', they tend to soon believe these imaginary details to be genuine.
Should a false assertion be repeated often enough, the hearer will become increasingly familiar with it. Increasing familiarity tends to be interpreted as evidence of truth. This is why 'abductees' are convinced that they really were abducted.
But research since the mid-1970s has proven false the intuition that the more confident I am of my memories, the more accurate they must be. Under hypnosis, the susceptible person's imagination can blend reality with fantasy, the hypnotist suggests. Dr Mack was a New Ager who claimed to have 'travelled into past lives, emotions and events'. He would suggest abduction details to his patients under hypnosis. Planting these ideas was 'a co-creative intuitive process', he said.
This approach, he added, 'yields information that is... the product of the intermingling... of the (hypnotist and the hypnotised's) consciousness'. While this process could clearly distort the truth, he felt that 'the question of whether hypnosis... discloses accurately what literally or factually 'happened' may be inappropriate'. So much for reality and truth.
The John Mack story shows why an ethical hypnotist is key. But since hypnosis is unregulated, one can only go by word-of-mouth. That, however, can only take us so far.
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Should a false assertion be repeated often enough, the hearer will become increasingly familiar with it. Increasing familiarity tends to be interpreted as evidence of truth. This is why 'abductees' are convinced that they really were abducted.
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Bone Mineral Density T-score Classification defined by World Health Organization Definitions Based on Bone Density Levels
Info Source: http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/bone_mass_measure.asp
What Does the Test Do?
A DXA test measures your bone mineral density and compares it to that of an established norm or standard to give you a score. Although no bone density test is 100-percent accurate, the DXA test is the single most important predictor of whether a person will have a fracture in the future.
T-Score
Most commonly, your DXA test results are compared to the ideal or peak bone mineral density of a healthy 30-year-old adult, and you are given a T-score. A score of 0 means your BMD is equal to the norm for a healthy young adult. Differences between your BMD and that of the healthy young adult norm are measured in units called standard deviations (SDs). The more standard deviations below 0, indicated as negative numbers, the lower your BMD and the higher your risk of fracture.
As shown in the table below, a T-score between +1 and −1 is considered normal or healthy. A T-score between −1 and −2.5 indicates that you have low bone mass, although not low enough to be diagnosed with osteoporosis. A T-score of −2.5 or lower indicates that you have osteoporosis. The greater the negative number, the more severe the osteoporosis.
| Normal | Bone density is within 1 SD (+1 or −1) of the young adult mean. |
|---|---|
| Low bone mass | Bone density is between 1 and 2.5 SD below the young adult mean (−1 to −2.5 SD). |
| Osteoporosis | Bone density is 2.5 SD or more below the young adult mean (−2.5 SD or lower). |
| Severe (established) osteoporosis | Bone density is more than 2.5 SD below the young adult mean, and there have been one or more osteoporotic fractures. |
Sunday, December 5, 2010
Philips blender HR2094 at special offer price S$118.00
Picture source: http://www.flickr.com/photos/50811886@N00/2286970254
On 3 December 2010, Friday, according to its advertisement, Best Denki was selling Philips blender HR2094 at a special offer price of S$118 with limited stock (Usual price = S$150). But I do not know the warranty is 1 or 2 years.
The blender HR2094 I bought at S$148 on 13 September 2008 came with 2 years warranty.
The blender HR2094 I bought at S$148 on 13 September 2008 came with 2 years warranty.
===================================
I am a satisfied user of Philips blender HR2094.
===================================
My 2010-12-05 Metabolic Age measurement results by Tanita BC-532 Body Composition Monitor
At 1125 am on 2010-12-05 (Sunday) my Metabolic Age according to Tanita BC-532 Body Composition Monitor was 25.
My actual age is 60.
If the measurement results is reliable and a good indicator of the actual age of my body, it must be due to My mainly plant-based diet with High Fibre, Low Protein, Low Fat, Low Salt and Low Sugar intake.
My actual age is 60.
If the measurement results is reliable and a good indicator of the actual age of my body, it must be due to My mainly plant-based diet with High Fibre, Low Protein, Low Fat, Low Salt and Low Sugar intake.
My 2010-12-05 Measurement results by Tanita BC-532 Body Composition Monitor
At 1125 am on 2010-12-05 (Sunday) I checked my body with Tanita BC-532 Body Composition Monitor.
The following were the results:
(1) Weight 56.0 kg (Note: BMI = 20.322, within healthy range)
(2) Body Fat Range 14.2% (Note: Healthy range: 11% t0 22% for my age based on http://www.tanitaaustralia.com.au/Home/faq/faq_4.cms )
(3) % Body Water 62.8% (Note: Healthy range for Male is 50 - 65% based on http://www.tanita.co.uk/index.php?id=29)
(4) Muscle Mass 45.5 kg
(5) Physique Rating 5 ( It means average muscle and average body fat % based on http://www.tanita.co.uk/index.php?id=34)
(6) BMR (Basal Metabolic Rate ) 1283 kcal
(7) Metabolic Age 25 years ( Note: My biological age is almost 60) (Note: See http://www.tanita.co.uk/index.php?id=32)
(8) Bone Mass 2.5 kg (Considered low bone mass)
Based on the Health assessment guidelines (by of University of Southern Queensland, Australia) at http://www.usq.edu.au/hr/healthsafe/usqsafe/corphealth/corpassess :
The Guidelines for Bone mass
Female:
On average if weight is less then 50kg this will be approx 1.95kg
On average if weight is 50kg - 75kg this will be approx 2.4kg
On average if weight is above 75kg then bone mass will be approx 2.95kg
Male:
On average if weight is less then 65kg this will be approx 2.65kg
On average if weight is 65kg - 95kg this will be approx 3.29kg
On average if weight is above 95kg then bone mass will be approx 3.69kg
Not everyone who has low bone mass will develop osteoporosis, everyone with a low bone mass is at a higher risk for the diseases and the resulting fractures. You can take steps to slow down your bone loss and prevent osteoporosis in your future. Your doctor will want you to develop, or keep, healthy habits such as eating foods high in calcium and Vitamin D, doing weight bearing exercise like walking, jogging or dancing. Please talk to an instructor for further recommendations.
(9) Visceral Fat 8% (Note: 1 - 12 Low Risk 13 - 59 Higher Risk based on http://www.tanita.co.uk/index.php?id=28)
If you have any comments and advice, please let me know.
The following were the results:
(1) Weight 56.0 kg (Note: BMI = 20.322, within healthy range)
(2) Body Fat Range 14.2% (Note: Healthy range: 11% t0 22% for my age based on http://www.tanitaaustralia.com.au/Home/faq/faq_4.cms )
(3) % Body Water 62.8% (Note: Healthy range for Male is 50 - 65% based on http://www.tanita.co.uk/index.php?id=29)
(4) Muscle Mass 45.5 kg
(5) Physique Rating 5 ( It means average muscle and average body fat % based on http://www.tanita.co.uk/index.php?id=34)
(6) BMR (Basal Metabolic Rate ) 1283 kcal
(7) Metabolic Age 25 years ( Note: My biological age is almost 60) (Note: See http://www.tanita.co.uk/index.php?id=32)
(8) Bone Mass 2.5 kg (Considered low bone mass)
Based on the Health assessment guidelines (by of University of Southern Queensland, Australia) at http://www.usq.edu.au/hr/healthsafe/usqsafe/corphealth/corpassess :
The Guidelines for Bone mass
Female:
On average if weight is less then 50kg this will be approx 1.95kg
On average if weight is 50kg - 75kg this will be approx 2.4kg
On average if weight is above 75kg then bone mass will be approx 2.95kg
Male:
On average if weight is less then 65kg this will be approx 2.65kg
On average if weight is 65kg - 95kg this will be approx 3.29kg
On average if weight is above 95kg then bone mass will be approx 3.69kg
Not everyone who has low bone mass will develop osteoporosis, everyone with a low bone mass is at a higher risk for the diseases and the resulting fractures. You can take steps to slow down your bone loss and prevent osteoporosis in your future. Your doctor will want you to develop, or keep, healthy habits such as eating foods high in calcium and Vitamin D, doing weight bearing exercise like walking, jogging or dancing. Please talk to an instructor for further recommendations.
(9) Visceral Fat 8% (Note: 1 - 12 Low Risk 13 - 59 Higher Risk based on http://www.tanita.co.uk/index.php?id=28)
If you have any comments and advice, please let me know.
My optimal blood pressure and pulse rate check on 2010-12-05, using Blood Pressue Monitor (OSIM I BPM Model OS-5000)
On 2010-12-05, Sunday, at 0645 hour, my blood pressure using Blood Pressure Monitor (OSIM I BPM Model OS-5000) (No prior strenuous activity) immediately after waking up:
Systolic = 103
Diastolic= 67
Pulse/Min = 60
My blood pressure was optimal and pulse rate was good.
Calorie Restriction lifestyle with healthy plant-based diet is the main reason for the above good results!
I check my blood pressure and pulse rate almost daily after waking up in the morning.
If you have any comments and advice, please let me know.
Thank you.
Saturday, December 4, 2010
Tips for a longer life (by www.health.harvard.edu)
Info Source: http://www.health.harvard.edu/healthbeat/tips-for-a-longer-life?utm_source=review&utm_medium=email&utm_campaign=NOVEMBER2010&j=25407785&e=newsun2030@yahoo.com&l=16278673_HTML&u=292635772&mid=148797&jb=0
Tips for a longer life
No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:
1. Don’t smoke.
2. Enjoy physical and mental activities every day.
3. Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
4. Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
5. Maintain a healthy weight and body shape.
6. Challenge your mind. Keep learning and trying new activities.
7. Build a strong social network.
8. Follow preventive care and screening guidelines.
9. Floss, brush, and see a dentist regularly.
10. Ask your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.
Tips for a longer life
No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:
1. Don’t smoke.
2. Enjoy physical and mental activities every day.
3. Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
4. Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
5. Maintain a healthy weight and body shape.
6. Challenge your mind. Keep learning and trying new activities.
7. Build a strong social network.
8. Follow preventive care and screening guidelines.
9. Floss, brush, and see a dentist regularly.
10. Ask your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.
Friday, December 3, 2010
NuZeaBee – Wild Organic Honey as an ingredient of Chinese ten-grain rice
I am planning to buy NuZeaBee – Wild Organic Honey ( 500-gram per bottle, as at 2010-12-03, Online Usual Price: S$12.90, Online Offer Price: S$11.75 ) from NTUC Fairprice later.
Last update on 24 december 2010, friday:
On 24 december 2010, I bought a bottle NuZeaBee – Wild Organic Honey ( 500-gram per bottle) at S$11.75 (Offer Price) at NTUC Fairprice (AMK Hub)
Picture Source: http://www.autho-rity.info/2010/01/30/nuzeabee-organic-wild-honey/
Last update on 24 december 2010, friday:
On 24 december 2010, I bought a bottle NuZeaBee – Wild Organic Honey ( 500-gram per bottle) at S$11.75 (Offer Price) at NTUC Fairprice (AMK Hub)
Picture Source: http://www.autho-rity.info/2010/01/30/nuzeabee-organic-wild-honey/
NUZEABEE 100% PURE NEW ZEALAND HONEY 500-gram
On 2010-12-03, Friday, at about 6.30 pm I bought a bottle of 500-gram NUZEABEE 100% PURE NEW ZEALAND HONEY from an ECon shop near my home at S$9.70 to to widen the variety of my healthy food.
Accordinng to the label, no water added, no suggar added, no presevative added. "That is why it is so creamy.'
The honey is used to add to my multigrain rice (i.e. ten-grain rice)
Accordinng to the label, no water added, no suggar added, no presevative added. "That is why it is so creamy.'
The honey is used to add to my multigrain rice (i.e. ten-grain rice)
Picture source: www.fairprice.com.sg
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