My Weight (Loss) Management from 2007-05-28 to 2014-05-28 (weight loss by Calorie Restriction, i.e. Dietary Energy Restriction):

My Weight (Loss) Management from 2007-05-28 to 2014-05-28 (weight loss by Calorie Restriction, i.e. Dietary Energy Restriction):

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
2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104
2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2011-03-28 morning, my weight = 55.6 kg, BMI = 20.177
2011-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2011-05-28 morning, my weight = 55.6 kg, BMI = 20.177
2011-06-28 morning, my weight = 56.3 kg, BMI = 20.431
2011-07-28 morning, my weight = 56.5 kg, BMI = 20.503
2011-08-28 morning, my weight = 56.9 kg, BMI = 20.649
2011-09-28 morning, my weight = 56.2 kg, BMI = 20.394
2011-10-28 morning, my weight = 56.8 kg, BMI = 20.613
2011-11-28 morning, my weight = 59.0 kg, BMI = 21.410
2011-12-28 morning, my weight = 60.3 kg, BMI = 21.882
2012-01-28 morning, my weight = 61.5 kg, BMI = 22.318
2012-02-28 morning, my weight = 62.7 kg, BMI = 22.753
2012-03-28 morning, my weight = 62.5 kg, BMI = 22.681
2012-04-28 morning, my weight = 61.3 kg, BMI = 22.246
2012-05-28 morning, my weight = 60.7 kg, BMI = 22.028
2012-06-28 morning, my weight = 60.6 kg, BMI = 21.992
2012-07-28 morning, my weight = 61.2 kg, BMI = 22.209
2012-08-28 morning, my weight = 60.8 kg, BMI = 22.064
2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318**
2012-10-28 morning, my weight = 62.3 kg, BMI = 22.608
2012-11-28 morning, my weight = 63.4 kg, BMI = 23.008***
2012-12-28 morning, my weight = 62.9 kg, BMI = 22.826
2013-01-28 morning, my weight = 63.0 kg, BMI = 22.863
2013-02-28 morning, my weight = 62.1 kg, BMI = 22.536
2013-03-28 morning, my weight = 61.5 kg, BMI = 22.318
2013-04-28 12.45 pm, my weight = 63.1 kg, BMI = 22.899****
2013-05-28 morning, my weight = 62.3 kg, BMI = 22.608
2013-06-28 morning, my weight = 62.2 kg, BMI = 22.572
2013-07-28 morning, my weight = 62.4 kg, BMI = 22.645
2013-08-28 morning, my weight = 62.6 kg BMI = 22.717
2013-09-28 morning, my weight = 62.4 kg BMI = 22.645**
2013-10-28 morning, my weight = 62.3 kg BMI = 22.609
2013-11-28 morning, my weight = 63.1 kg BMI = 22.899
2013-12-28 morning, my weight = 64.4 kg BMI = 23.371
2014-01-28 morning, my weight = 63.6 kg, BMI = 23.080
2014-02-28 morning, my weight = 63.3 kg, BMI = 22.971
2014-03-28 morning, my weight = 62.7 kg, BMI = 22.753
2014-04-28 morning, my weight = 62.7 kg, BMI = 22.753
2014-05-28 morning, my weight = 62.9 kg, BMI = 22.826

.=====================================
Note 1:

2014-05-28 at 5.40 am, my weight = 62.4 + 500g = 62.9 kg, BMI = 22.826

2014-04-28 at 5.40 am, my weight = 62.2 + 500g = 62.7 kg, BMI = 22.753
2014-03-28 at 5.30 am, my weight = 62.2 + 500g = 62.7 kg, BMI = 22.753

**2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318** (Estimated Weight)
**2013-09-28 morning, my weight = 62.4 kg BMI = 22.645** (Estimated)


2014-02-28 5.31 am
62.8 kg + 500g = 63.3 kg

2014-01-28 5.34 am
63.1 kg + 500g
63.6 kg

2013/12/28 7 am
63.9 kg + 500 g
= 64.4 kg

2013-11-28 7.00 am
62.6 kg + 500 g Camry
= 63.1 kg

2012-10-28 Sunday 7.00 am
61.8 kg + 500 g = 62.3 kg

2013-08-28 0028 am
62.1 kg + 500 grams
= 62.6 kg
BMI 22.717

2013-07-28 0030 am
61.9 kg + 500g = 62.4 kg
BMI = 22.645

On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.

Note 2:

JP weight on 28-6-2012 at 71.0 pm  60.1 kg + 500g = 60.6 kg
Bmi 21.99

JP weight on 28-07-2012 6.05 am
60.7 kg + 500 g = 61.2 kg
BMI 22.209

JP 2012-08-28 weight 7.15 am
60.3 kg + 500 g = 60.8 kg
BMI 22.064

2012-09-28 Estimated weight = 61.5 kg


2012-10-28 Sunday 7.00 am
61.8 kg + 500 g = 62.3 kg
BMI 22.6085

2012-11-28 Wednesday 6.55 am
62.9 kg + 500g = 63.4 kg
BMI 23.076

2012-12-28 6.39 am
62.4 kg + 500g = 62.9 kg
BMI 22.826

2013-01-28 Monday 5.30 am
62.5 kg + 500g = 63.00 kg
BMI 22.8625

2013-02-28 Thursday 6.10 am
61.6 kg + 500g = 62.1 kg
BMI 22.5359

2013-03-28 Thu 5.26 am
61.0 kg + 500g = 61.5 kg
BMI = 22.318

2013-05-28 Sun 5.26 am
61.8 kg + 500g = 62.3 kg

****Note(MD28): Attended second sister’s birthday buffet dinner at 8.00 pm on 2013-04-27.
My Weight 2012-05-28, 7 am weight = (Watson Scale ) 60.2 kg + 500 g

My weight on 2012-04-28, 7.06 am = (Watson Scale ) 60.8 kg + 500 g = 61.3 kg


Weight on 2012-03-28 7 am = (Watson Scale ) 62.00 kg + 500g = 62.5 kg

At 0730 hour of 2012-02-28. Watson Scale = 62.2 + 500g = 62.7 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2012-01-28. Watson Scale = 61.0 + 500g = 60.3 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-12-28. Watson Scale = 59.8 + 500g = 60.3 kg
(Tanita BC 532 Scale is out of order)


At 0730 hour of 2011-11-28. Watson Scale = 58.5+ 500g = 59.0kg
(Tanita BC 532 Scale is out of order)


At 0730 hour of 2011-10-28. Watson Scale = 56.3kg + 500g = 56.8 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-09-28. Watson Scale = 55.7 kg + 500g = 56.2 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-05-28. Watson Scale = 55.1kg + 500g = 55.6 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-04-28. Watson Scale = 55.2kg + 500g = 55.7 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-03-28. Watson Scale = 55.1kg + 500g = 55.6 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-02-28. Watson Scale = 56.0 kg + 500g = 56.5 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-01-28. Tanita BC 532 Scale = 55.5 kg

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 0530 hour of 2010-06-28. Watson Scale = 55.8kg + 500g = 56.3 kg

At 0530 hour of 2010-07-28. Watson Scale = 56.0kg + 500g = 56.5 kg

At 0830 hour of 2010-08-28. Watson Scale = 56.4kg + 500g = 56.9 kg

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.

How the day-to-day choices you make about food affect chronic inflammation

Info source: 

http://health.clevelandclinic.org/2012/06/foods-that-fight-inflammation-and-why-you-need-them/

How the day-to-day choices you make about food affect chronic inflammation

---------------

Using herbs, spices and other foods to help reduce inflammation in the body might not seem like a big deal. But it’s actually one of the best ways to protect your health, says Amy Jamieson-Petonic, Director of Wellness Coaching at Cleveland Clinic.

Chronic inflammation — a normal bodily process gone awry — can contribute to conditions ranging from heart disease and diabetes to cancer. The scariest part? You may not even realize you have this condition.

Flying under the radar

It’s impossible to ignore the acute inflammation that accompanies an injury — pain and swelling are the hallmarks.

In contrast, chronic inflammation happens deep down in your body and often doesn’t cause any symptoms. So it can fly under the radar. But that doesn’t stop it from wreaking havoc on your health.

The good news is that the day-to-day choices you make — what you pop in your mouth, especially — affect your inflammation levels.

Your body’s three-alarm fire

Inflammation isn’t inherently bad. In fact, we couldn’t survive without it. Normal inflammation is the body’s response to any injury or infection. It’s part of your body’s natural healing process.

Say you scrape your knee and develop a skin infection. Your immune system sends waves of specialized cells to attack the bacteria and damaged tissue, like an army of soldiers fighting off an invading force. When the good guys have gained the upper hand, they recede, and your body begins to heal.

That’s the key part: The inflammation shuts off. It helps your body heal but doesn’t damage it unless something has gone awry. The problems arise when it fails to shut off and becomes chronic — that’s when it does harm.

Fanning the flames

Chronic inflammation isn’t restricted to one area of your body. It burns slowly and steadily, releasing molecules of inflammation such as cytokines and C-reactive protein (CRP).

Over time, this causes a chemical chain reaction in the body that leads to serious problems. Arteries can become inflamed, setting the stage for heart attacks and strokes. Insulin resistance (a diabetes precursor), full-blown diabetes, Alzheimer’s disease and even depression can develop.

An everyday injury or infection can spark the initial flame, but it takes more than that to keep it burning. High blood pressure can contribute to inflammation, as can being obese. Smoking and stress also encourage the destructive domino effect. And then there’s your diet.

Some foods are fire starters

Almost everything we eat either encourages or discourages inflammation. The Mediterranean diet works wonders for controlling inflammation. There are lots of reasons to avoid saturated fats, refined carbs and sugars, and trans fats (the type so prevalent in processed foods). But it turns out that these foods can also help create those molecules of inflammation.

Think of them as fire starters. In one study, the more sweets, red meat, processed meat, “white” foods and french fries people ate, the higher their levels of CRP and other indicators of inflammation.

Some foods are fire fighters

Luckily, there are fire fighters galore too. Plant foods are rich in antioxidants and other phytonutrients. These healthy compounds have an anti-inflammatory effect.

Vegetables, fruit, herbs and spices are loaded with compounds that reduce inflammation, as are whole grains, olive oil, nuts, seeds and legumes.

And the omega-3s — the healthy fats found in fish like salmon, mackerel and tuna — also help cool the flames. Focusing on these foods will also help keep your weight healthy, which is critical for keeping inflammation in check.

Studies bear out the benefits

One large study showed that people who eat a lot of veggies and fruit but avoid meat and white flour have lower levels of inflammation. Upping your fiber alone — which will happen naturally on the Mediterranean diet — has been shown to lower levels of CRP by up to 40 percent.

So eating a Mediterranean diet might be the change that prevents you from developing inflammation that can lead to a host of medical conditions.

You may not be able to cut out every last fire-starter in your life. But you can gain the upper hand by making smart choices about what’s on your plate.

Sed rate, i.e. Erythrocyte sedimentation rate (ESR) is done?

Info source: 

http://www.mayoclinic.org/tests-procedures/sed-rate/basics/why-its-done/prc-20013502

Sed rate tests were used more frequently in the past than they are today because more-specific measures of inflammatory activity are now available. Today, the test is most often used if your doctor suspects you have:

• Giant cell arteritis
• Polymyalgia rheumatica
• Rheumatoid arthritis

A sed rate test can also help determine the severity of your inflammatory response and monitor the effect of treatment.

Because a sed rate test can't pinpoint the problem that's causing inflammation in your body, it's usually accompanied by other blood tests, such as the C-reactive protein (CRP) test.

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Erythrocyte sedimentation rate (ESR), C-reactive protein (CRP) and plasma viscosity (PV) blood tests

Blood Tests to Detect Inflammation, Protein in Blood | Health | Patient.co.uk

Erythrocyte sedimentation rate (ESR), C-reactive protein (CRP) and plasma viscosity (PV) blood tests

Note: ESR is also called Sed rate.

http://www.patient.co.uk/health/Blood-Test-Detecting-Inflammation

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Which foods reduce levels of C-reactive protein, a measure of chronic inflammation?

Which foods reduce levels of C-reactive protein, a measure of chronic inflammation?

http://www.examiner.com/article/which-foods-reduce-levels-of-c-reactive-protein-a-measure-of-chronic-inflammation


Sent from my iPhone

What is inflammation? What is acute inflammation? What is chronic inflammation? What are inflammation markers?

Info source: 

http://www.randox.com/inflammatory-markers.php

What is inflammation? What is acute inflammation? What is chronic inflammation? What are inflammation markers? 

=======

Inflammation is the body's response to injury or infection it can be classified as either acute or chronic. 

Acute inflammation is the initial inflammatory response it occurs almost immediately after minor injuries like burns and cuts as well as major trauma such as myocardial infarction (MI). 

Acute inflammation results in the healing of the tissue when the injury or infection is removed. Symptoms include redness, swelling, heat, pain and stiffness in the affected area. 

Chronic inflammation or prolonged inflammation may follow acute inflammation or exist independently.  

Chronic inflammation is a continuous process for example tissue breakdown and repair attempts that often results in scarring and tissue destruction. 

Chronic inflammation can arise after bacterial infection or as a result of an autoimmune disease. In autoimmune diseases, the inflammatory response is triggered when there are no stimuli and the immune system attacks itself.

Extra protein is often released from the site of inflammation these proteins can be readily detected in the bloodstream and are therefore referred to as inflammatory markers.  

Perhaps the most commonly used marker of inflammation is C-reactive protein (CRP).

C-reactive protein (CRP) is synthesised in the liver and despite being a minor plasma protein levels are dramatically increased within 6 hours after the onset of inflammation.  The final increase can sometimes be as much as 60-fold furthermore CRP is much more specific than some of the other commonly used markers of inflammation such as the erythrocyte sedimentation rate (ESR).

In significant bacterial infections CRP levels are unusual below 10mg/L except in neonates where 10-40mg/L typically represents mild inflammation; levels between 40-200mg/L represent significant acute inflammation or bacterial infection. In burns or serious bacterial infection levels may rise to 300mg/L or higher.

For more info, please visit

http://www.randox.com/inflammatory-markers.php

Dr. Oz's 5 Ways to Lower Your C-reactive protein (CRP) Levels

Dr. Oz's 5 Ways to Lower Your CRP Levels

Our favorite doctor has some easy ways to keep your CRP where it should be.

http://www.oprah.com/health/How-to-Lower-Your-CRP-Levels

What therapies does Dr. Weil recommend for elevated C-reactive protein?

Info source: http://www.drweil.com/drw/u/ART03424/Elevated-Creactive-Protein-CRP.html?print=1

What therapies does Dr. Weil recommend for elevated C-reactive protein?

Dr. Weil recommends an anti-inflammatory diet that includes two to three servings of fish such as salmon or sardines per week. 

If you don't eat fish, he suggests taking fish oil supplements. He also recommends taking anti-inflammatory herbs including ginger and turmeric and following your doctor's recommendations for heart health - quit smoking, watch your diet (particularly avoid foods that predominantly consist of flour and/or sugar), and get regular exercise. A recent study at Johns Hopkins showed that as fitness levels decline, CRP levels go up. The researchers weren't sure if poor fitness leads to an increase in CRP or vice versa, but exercise is an important part of maintaining heart health in any case.

Elevated C-reactive Protein (CRP) - Dr. Weil's Condition Care Guide

Elevated C-reactive Protein (CRP) - Dr. Weil's Condition Care Guide

http://www.drweil.com/drw/u/ART03424/Elevated-Creactive-Protein-CRP.html?print=1

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American Society of Clinical Oncology (ASCO)

American Society of Clinical Oncology (ASCO)

http://www.asco.org/

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Study Finds Association Between C-Reactive Protein and Cancer Risk, Mortality

http://www.asco.org/press-center/study-finds-association-between-c-reactive-protein-and-cancer-risk-mortality

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C-reactive protein (CRP) is a marker of chronic inflammation and higher CRP levels have been associated with a higher risk of breast cancer mortality.

C-reactive protein (CRP) is a marker of chronic inflammation and higher CRP levels have been associated with a higher risk of breast cancer mortality. 

Info source: http://psychcentral.com/news/2014/05/27/lifestyle-changes-can-lower-risk-of-breast-cancer-recurring/70430.html

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A lower risk of diabetes and heart disease in persons who consume diets high in whole grains.

Info source: http://www.ncbi.nlm.nih.gov/m/pubmed/16469984/

Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation 

=========

AuthorsJensen MK, et al. Show all Journal

Am J Clin Nutr. 2006 Feb;83(2):275-83.

Affiliation

Erratum in

Am J Clin Nutr. 2006 Jun;83(6):1443.

Abstract

----------

BACKGROUND:

 Intake of whole grains is inversely associated with risk of diabetes and ischemic heart disease in observational studies. The lower risk associated with high whole-grain intakes may be mediated through improvements in glycemic control, lipid profiles, or reduced inflammation.

OBJECTIVE: 

The aim was to examine whether the intake of whole grains, bran, and germ is related to homocysteine, plasma markers of glycemic control (fasting insulin, hemoglobin A1c, C-peptide, and leptin), lipids (total cholesterol, triacylglycerol, HDL cholesterol, and LDL cholesterol), and inflammation (C-reactive protein, fibrinogen, and interleukin 6).

DESIGN: 

This was a cross-sectional study of the relations of whole grains, bran, and germ intakes with homocysteine and markers of glycemic control, lipids, and inflammation in 938 healthy men and women.

RESULTS: 

Whole-grain intake was inversely associated with homocysteine and markers of glycemic control. Compared with participants in the bottom quintile of whole-grain intake, participants in the highest quintile had 17%, 14%, 14%, and 11% lower concentrations of homocysteine (P < 0.01), insulin (P = 0.12), C-peptide (P = 0.03), and leptin (P = 0.03), respectively. Inverse associations were also observed with total cholesterol (P = 0.02), HDL cholesterol (P = 0.05), and LDL cholesterol (P = 0.10). Whole-grain intake was not associated with the markers of inflammation. Whole-grain intake was most strongly inversely associated with markers of glycemic control in this population.

CONCLUSION: 

The results suggest a lower risk of diabetes and heart disease in persons who consume diets high in whole grains.

PMID 16469984 [PubMed - indexed for MEDLINE]

Free full text: HighWire

Whole-grain intake favorably affects markers of systemic inflammation in obese children: A randomized controlled crossover clinical trial.

The following is from Info source:

http://www.ncbi.nlm.nih.gov/m/pubmed/24478050/ for your convenience. 

=========

AuthorsHajihashemi P, et al. Show all Journal

Mol Nutr Food Res. 2014 Jan 30. doi: 10.1002/mnfr.201300582. [Epub ahead of print]

Affiliation

Abstract

---------

SCOPE: 

======

Whole-grain foods have been reported to affect serum levels of inflammatory cytokines. However, we are aware of no study examining the effect of whole-grain intake on inflammatory biomarkers among children. The present study aimed to determine the effect of whole-grain intake on serum levels of inflammatory biomarkers in overweight or obese children.

METHODS AND RESULTS: 

=========

In this randomized crossover clinical trial, 44 overweight or obese girls aged 8-15 years participated. After a 2-week run-in period, subjects were randomly assigned to either whole-grain or control groups. Subjects in the whole-grain group were given a list of whole-grain foods and were asked to obtain half of their needed servings of grains from whole-grain foods each day for 6 weeks. 

Individuals in the control group were also given a list of whole-grain foods and were asked not to consume any of these foods during the intervention phase of the study. A 4-week washout period was applied following which subjects were crossed over to the alternate arm for an additional 6 weeks. Fasting blood samples were taken before and after each phase of the study to quantify markers of systemic inflammation. Mean age, weight, and BMI of study participants were 11.2 ± 1.49 years, 51.2 ± 10.2 kg, and 23.5 ± 2.5 kg/m(2) , respectively. No significant effect of whole-grain intake on weight and BMI was seen compared with the control group. 

We found a significant effect of whole-grain intake on serum levels of high-sensitive C-reactive protein (-21.8 versus +12.1%, p = 0.03), soluble intercellular adhesion molecule-1 (-28.4 versus +6.3%, p = 0.02), serum amyloid A (-17.4 versus +9.9%, p = 0.02), and leptin (-9.7 versus +39.2%, p = 0.02) after 6 weeks. A trend toward the significant effect of whole-grain intake on serum levels of soluble vascular cell adhesion molecule-1 (-36.2% versus -7.8%, p = 0.07) was also observed.

CONCLUSION: 

=========

This study provides evidence supporting the beneficial effects of whole-grain foods on biomarkers of systemic inflammation in obese children.

© 2014 WILEY-VCH Verlag GmbH & Co. KGaA, Weinheim.

PMID 24478050 [PubMed - as supplied by publisher]

Full text: John Wiley & Sons, Inc.

Related Citations

=======

•• Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fiber control foods.

•• Whole-grain foods do not affect insulin sensitivity or markers of lipid peroxidation and inflammation in healthy, moderately overweight subjects.

•• Effects of wheat and oat-based whole grain foods on serum lipoprotein size and distribution in overweight middle aged people: a randomised controlled trial.

•• Effect of whole grains on insulin sensitivity in overweight hyperinsulinemic adults.

Effects of synbiotic food consumption on metabolic status of diabetic patients: a double-blind randomized cross-over controlled clinical trial.

Nutrients for vegetarians and vegans

Info source:

http://www.m.webmd.com/diet/ss/slideshow-vegetarian-diet?ecd=wnl_din_052914&ctr=wnl-din-052914_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Nutrients for vegetarians and vegans 

-------------------------

• Get the Nutrients You Need

============

Make sure you're getting enough iron, vitamin B12, zinc, calcium, and vitamin D, especially if you're on a vegan diet. A dietitian can give you tips or let you know if you need supplements.

• Find Sources of Calcium and Vitamin D

==============

If you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong. But if you go vegan, you'll need other sources of calcium. These include fortified soy and almond milk and orange juice, with small amounts of calcium in seeds, nuts, and some green vegetables. People who avoid dairy products also miss out on vitamin D. Non-meat sources include tofu made with calcium sulfate, and fortified milk alternatives like soy and almond milk. Some vegetarians may need to consider a supplement.

• Zero In on Zinc

=========

Although zinc is found in many vegetarian foods, it is not as well absorbed as meat-based zinc. Eating plenty of zinc-rich foods can help you maximize the amount your body absorbs. Good sources include milk, cheese, whole-grain breads, nuts, soy foods, and legumes, such as chickpeas. Hummus on a whole-grain pita is one tasty snack that does the trick.

• Keep Your Eye on Iron

===========

It's not just in red meat. You can also get iron from leafy green vegetables, cooked dry beans, tofu, and fortified cereals or grains. Like zinc, plant-based iron is not as well absorbed as iron from meat. The solution is to eat iron-rich foods regularly and in combination with foods that have vitamin C, which helps your body absorb iron.

• Put Omega-3s on Your List

===========

Omega-3 fatty acids are good fats that may help lower blood pressure, improve heart health, and stave off age-related dementia. There are two kinds. Most of the health benefits are linked to docosahexaenioc acid (DHA), found mainly in fatty fish, as well as fortified foods like eggs. If you don't eat either of these foods, you might want to consider a supplement. Pumpkin seeds, flaxseeds, walnuts, and canola oil are all good sources of alpha-linolenic acid (ALA), an omega-3 fatty acid beneficial for heart health.

• Are You Getting Enough Vitamin B12?

================

Low levels of vitamin B12 can cause muscle weakness and fatigue. This vitamin is found only in some fortified foods and in foods made from animals, such as meats, eggs, and milk products. So if you eat a vegan diet, you need to either eat foods fortified with vitamin B12 or take supplements.

• Is a Vegetarian Diet OK for Kids?

==================

A vegetarian diet can be safe for kids, and it's probably good for them. Just be sure kids get enough fats to meet their needs. Nuts, peanut butter, avocado, milk products, and eggs are all good sources. When in doubt, ask your child's doctor or a dietitian.

C-reactive protein -- An Inflammation Marker

C-reactive protein is produced by the liver. The level of CRP rises when there is inflammation throughout the body.

Info source: 

http://www.nlm.nih.gov/medlineplus/ency/article/003356.htm

================

C-reactive protein (CRP) is a protein that can be measured in your blood. It appears in higher amounts when there's swelling (inflammation) somewhere in your body. 

http://www.mayoclinic.org/tests-procedures/c-reactive-protein/basics/definition/prc-20014480


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Whole grains lower C-reactive protein (CRP), a marker of inflammation in the human body

Info source: 

http://www.m.webmd.com/a-to-z-guides/ra-diet?page=3

Whole grains lower C-reactive protein (CRP), a marker of inflammation in the human body

A study published in The American Journal of Clinical Nutrition found that people who ate more whole grains such as oatmeal, brown rice, and barley lowered their levels of C-reactive protein (CRP), a marker of inflammation in the body. In people with RA, CRP levels may go up during a flare, and CRP is sometimes measured to track disease activity or to see how well a person is responding to treatment.

Whole-wheat pasta and breads -- hallmarks of the Mediterranean Diet -- also contain selenium, an inflammation-fighting antioxidant. Some people with rheumatoid arthritis have lower levels of selenium levels in their blood.

Another advantage of eating whole grains instead of refined carbohydrates – such as white bread and white rice – is that whole grains may help you manage your weight better. Staying at a normal weight – or losing weight if you need to – will take pressure off painful joints.

The importance of Sleep (1-hour Video and Interview Transcript)

View Video at this link:

http://youtu.be/R44hcu295l4

Or

http://articles.mercola.com/sites/articles/archive/2014/05/29/sleep-deprivation-light-exposure.aspx?e_cid=20140529Z1-Intl_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20140529Z1-Intl&et_cid=DM46927&et_rid=535483901

View Interview Transcript at this link:

http://mercola.fileburst.com/PDF/ExpertInterviewTranscripts/DanPardiLightandSleep.pdf

Book "Age Defying Fitness: Making the Most of Your Body for the Rest of Your Life" Authors: Marilyn Moffat, Carole B. Lewis

Book "Age Defying Fitness: Making the Most of Your Body for the Rest of Your Life"

Authors: Marilyn Moffat, Carole B. Lewis 

Book "Move a Little, Lose a Lot" by James Levine M.D., Selene Yeager

Info source : 

http://www.amazon.com/gp/aw/d/0307408558/ref=mp_s_a_1_6?qid=1401080428&sr=1-6

Book "Move a Little, Lose a Lot": 

Use N.E.A.T.* Science to: Burn 2,100 Calories a Week at the Office, Be Smarter in as Little as 3 Hours, Reduce Fatigue by 65%, Extend Your Lifespan by 4 Years

Authors:

James Levine M.D., 

Selene Yeager 

Product Details

Publisher:HarmonyRelease date:December 29, 2009Language:EnglishProduct Dimensions:9.2 inches x 7.3 inches x 0.7 inches; 13.1 ouncesShipping Weight:12 ounces

No. of Pages:304 pages

ISBN-10:0307408558

ISBN13:978-0307408556

How Intermittent Movement Benefits Your Health by Dr. Mercia

How Intermittent Movement Benefits Your Health 

http://fitness.mercola.com/sites/fitness/archive/2014/04/11/intermittent-movement.aspx

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Women nutrition needs by WenMd

Slideshow: Nutrition Women Need and the Affordable Care Act: What’s Covered?

http://www.webmd.com/health-insurance/aca-womens-health-2014/slideshow-aca-nutrition-women?ecd=wnl_day_052514&ctr=wnl-day-052514_ld-stry_3&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

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Heart foods by WebMd

Heart Foods Slideshow: Resveratrol, Salmon, Flaxseed, and More

http://www.m.webmd.com/heart-disease/ss/slideshow-foods-to-save-your-heart?ecd=wnl_day_052514&ctr=wnl-day-052514_ld-stry_2&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

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Book " The G-Connection: Harness Gravity and Reverse Aging" by Dr JoanVernikos

I am planning to buy this book.

=================
The following is from

http://www.bookdepository.com/G-Connection-Dr-Joan-Vernikos/9780595329311?b=-3&t=-20#Fulldescription-20

"The G-Connection" is written in down-to-earth and understandable language. Peppered with firsthand anecdotes from astronauts and interesting stories of Vernikos's own voyage of discovery, this book is both a fun and credible resource. 

The excitement for her work and ideas comes across clearly and is contagious. The reader finishes the book knowing what to do differently in his or her daily life to slow down or even reverse the aging process. "It is a treasure trove of ideas to a geriatrician"--Harold J. Guy, M.D., Professor of Geriatric Medicine, University of California San Diego Medical School, San Diego, California "The premise is plausible and the contents thoroughly referenced and well documented. It is written in a flowing style with humor and self-assurance and with language that never patronizes the reader."--Ralph Pelligra, M.D., NASA Ames Chief Medical Officer Moffett Field, California.

=================

The following info is from

http://www.amazon.com/The-G-Connection-Harness-Gravity-Reverse/dp/0595667104

Book: The G-Connection: Harness Gravity and Reverse Aging 
Paperback
by Dr Joan Vernikos (Author)

Paperback: 294 pages
Publisher: iUniverse, Inc. (November 18, 2004)
Language: English
ISBN-10: 0595329314
ISBN-13: 978-0595329311

Product Dimensions: 9 x 6 x 0.7 inches

After 30 years of pioneering research with NASA, Joan Vernikos has written the first book to focus on the fundamental importance of gravity in maintaining youthful vigor. In it, she applies lessons learned from the experiences of U.S. astronauts and Soviet/Russian cosmonauts in space to ordinary people here on Earth. Highly practical, the "What You Can Do about It" section in each chapter is a comprehensive guide that will help young people, baby boomers, the elderly, and professionals make smart lifestyle choices. The G-Connection is written in down-to-earth and understandable language. 

Peppered with firsthand anecdotes from astronauts and interesting stories of Vernikos's own voyage of discovery, this book is both a fun and credible resource. The excitement for her work and ideas comes across clearly and is contagious. The reader finishes the book knowing what to do differently in his or her daily life to slow down or even reverse the aging process."It is a treasure trove of ideas to a geriatrician"-Harold J. Guy, M.D., Professor of Geriatric Medicine, University of California San Diego Medical School, San Diego, California"The premise is plausible and the contents thoroughly referenced and well documented. 

It is written in a flowing style with humor and self-assurance and with language that never patronizes the reader."-Ralph Pelligra, M.D., NASA Ames Chief Medical Officer Moffett Field, California.

On 2014-05-23 morning, I bought 6 Florida Natural Brand Oranges (in a plastic bag) for the first time at S$2.95 (Promotion price)

On 2014-05-23 morning, I saw Florida Natural Brand Oranges at NTUC Fairprice Supermarket (at AMK Hub) for the first time. 

I decided to buy a bag of 6 Florida Natural Brand Oranges at promotion price of S$2.95 (Usual Price is S$3.65) for another ingredient to made my green smoothie.

Florida Natural Brand Oranges are the products of 

Florida's Natural Growers
A Division of Citrus World, Inc.
20205 US Highway 27 North
Lake Wales, Florida 33853, USA

http://www.floridasnatural.com/

I bought 3 South Africa grapefruits for the first time for my green smoothie from NTUC Fairprice (AMK Hub) at total price S$1.55 on 2014-05-23

On 2014-05-23, Friday, I bought 3 South Africa grapefruits for the first time for my green smoothie from NTUC Fairprice Supermarket (AMK Hub) at total price S$1.55.

The following picture is from

http://www.beautifulcountrybeautifulfruit.com/media-centre/press.php?pressid=12

How to Be Happy: 12 Steps (with Pictures) - wikiHow

How to Be Happy: 12 Steps (with Pictures) - wikiHow

http://m.wikihow.com/Be-Happy

The following picture is from

http://www.bubblews.com/news/2508259-today-is-national-i-want-you-to-be-happy-day-march-3rd-2014

Happy Chemicals: Dopamine, Endorphin, Oxytocin, Serotonin

http://m.barnesandnoble.com/w/meet-your-happy-chemicals-loretta-graziano-breuning/1116879683?ean=9781463790929

Meet Your Happy Chemicals: 

Dopamine, 

Endorphin, 

Oxytocin, 

Serotonin

What role does serotonin play in our health?

Info source: 

http://www.m.webmd.boots.com/a-to-z-guides/serotonin-faqs

What role does serotonin play in our health?

Serotonin helps to relay messages from one area of the brain to another. It’s believed to influence a variety of psychological and other bodily functions. 

Most of our 40 million brain cells are influenced either directly or indirectly by serotonin.

They include brain cells related to:

Mood

Sexual desire and function

Appetite

Sleep

Memory and learning

Temperature regulation

Some social behavior

In addition, serotonin can affect the workings of our cardiovascular system, muscles and various parts of the endocrine system. Researchers have also found evidence that serotonin may play a role in regulating the production of breast milk and that a defect within the serotonin network could be one underlying cause of cot death or SIDS (sudden infant death syndrome).

The following is from 

http://m.barnesandnoble.com/w/meet-your-happy-chemicals-loretta-graziano-breuning/1116879683?ean=9781463790929

How carbohydrate-rich meal and vitamin B6 rich foods cause serotonin levels in brain to rise.

How carbohydrate-rich meal and vitamin B6 rich foods cause serotonin levels in brain to rise.

The following is extracted from

http://www.m.webmd.boots.com/a-to-z-guides/features/morning-mood-boosters?page=1

..... However, if you eat a carbohydrate-rich meal, your body triggers a release of insulin. This, experts say, causes any amino acids in the blood to be absorbed into the body -- but not the brain. The exception, however, is tryptophan, which remains in the bloodstream at high levels following a carbohydrate meal. This means it can freely enter the brain and cause serotonin levels to rise.

What can also help: Getting an adequate supply of vitamin B-6, which can influence the rate at which tryptophan is converted to serotonin. Vitamin B6 is found in foods such as pork, chicken, turkey, fish, bread, oatmeal, wheat germ, rice, eggs, vegetables, soya beans, peanuts, milk, potatoes and some fortified breakfast cereals.

Morning mood boosters: Start your day the happy way

Morning mood boosters: Start your day the happy way

http://www.m.webmd.boots.com/a-to-z-guides/features/morning-mood-boosters?page=1


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Morning mood booster: A good breakfast

Boost your mood with a good breakfast

-------------------

Eat your way to a happy day! Try starting your morning with a nutritious mix of complex carbohydrates and proteins that will last you until lunch.

"We all know that breakfast is the most important meal of the day. However, it is also proven, not only that people who eat breakfast have a lower incidence of obesity, but they may also be happier," says British Dietetic Association spokesperson, Jennifer Low.

She says: "Breakfast tends to contain carbohydrates which can increase serotonin, the 'happy chemical', in the brain."

"A good, healthy, low glycaemic breakfast might be a bowl of high fibre cereal and milk, or eggs and two slices of toast, or fruit and low fat yoghurt, for example."

Info source: http://www.m.webmd.boots.com/a-to-z-guides/features/morning-mood-boosters?page=1

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Happiness and problems

Is hulless barley considered whole grain?

Info source: 

http://www.barleyfoods.org/article-12-2004-2.html

Is hulless barley considered whole grain? 

Hulless barley refers to another type of barley that is used for human food. Hulless barley differs from other types of barley in that the inedible hull or covering is loosely adhered to the kernel. 

Usually this loose outer covering falls off of the kernel during harvesting which means that the barley requires minimal pearling, leaving the bran layer as well as the germ and endosperm intact. 

For this reason, hulless barley is always considered whole grain.

 Hulless barley is currently in limited supply; however, it is likely that more food products will be made from this type of barley in the future.

Whole Grains Worldwide (Section 6, 12 pages, 1.2M PDF)

Pls visit this

http://wholegrainscouncil.org/resources/whole-grains-the-new-norm-conference-january-2011

For: 

Whole Grains Worldwide (Section 6, 12 pages, 1.2M PDF)

• Dietary Guidelines Worldwide

• Whole Grain Definitions Worldwide

-- Definitions of whole grain ingredients

-- What qualifies as a whole grain serving?

-- What qualifies as a whole grain food?

• The Whole Grain Stamp, an international standard

• Whole Grain Forum in China April 20-22, 2011

My average consumption of black sesame seeds in powder form is 500 grams per month.

From 2014-04-22 to 2014-05-22, I consumed 500 grams of black sesame seeds after grinding it into powder

My average consumption

 of black sesame seeds in powder form is 500 grams per month.

Insoluble fiber is in bran and soluble fiber is in endosperm

Insoluble fiber is in bran and soluble fiber is in endosperm 

Info  source:

http://www.foodpyramid.com/myplate/grain-food-group/

Whole grain vs. "White" grain (Refined grain) 全谷物和精致谷物的不同

Whole grain vs. "White" grain (Refined grain) 全谷物和精致谷物的不同

Info source:

http://skinnychef.com/blog/whole-grains-for-kids

The “whole grain” is the seed or kernel of a plant in its complete form. 

Grains have three parts, the endosperm which contains starch and protein, the bran – rich in fiber, minerals, and phytonutrients, and the germ – full of B vitamins, vitamin E and other antioxidants and minerals. 

"White” or refined grains like white flours and white rice are stripped of their most nutritious parts when they take away the bran and sometimes the germ too.

=============

The following picture is from 

http://www.nestle.com.cn/nhw/senior_health/article508_page3

=======

The following is from

http://www.foodpyramid.com/myplate/grain-food-group/

Slideshow: Secrets of Healthy Eating and Portion Control by WebMd

Slideshow: Secrets of Healthy Eating and Portion Control

http://www.m.webmd.com/food-recipes/ss/slideshow-serving-sizes

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Slideshow: High-Fiber Super Foods by WebMd

Slideshow: 

High-Fiber Super Foods

http://www.m.webmd.com/diet/ss/slideshow-high-fiber-foods?ecd=wnl_chl_052014&ctr=wnl-chl-052014_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

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Eggs also contain high levels of both lutein and zeaxanthin, which is more easily absorbed by the body than from vegetables because of the fats they contain.

Eggs also contain high levels of both lutein and zeaxanthin, which is more easily absorbed by the body than from vegetables because of the fats they contain

http://www.macularsociety.org/about-macular-conditions/Nutrition/Xanthophylls-Lutein-Zeaxanthin-Meso-zeaxanthin


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Eating fruits and vegetables, which are rich in lutein and zeaxanthin, may decrease the risk for age related macular degeneration of eyes

Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. 

Eating fruits and vegetables, which are rich in lutein and zeaxanthin, may decrease the risk for age related (eye) macular degeneration. 

Fruits and vegetables of various colours can be consumed to increase dietary intake of lutein and zeaxanthin.

The above is based on: 

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1722697/


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Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health

Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. 

They can help prevent cataracts, clouding of your eye lens. They may also fight the most-likely cause of vision loss when you're older: age-related macular degeneration (AMD).

Info source:
http://www.m.webmd.com/a-to-z-guides/features/foods-eye-health

Shopping for Omega-3s: Top Sources at Your Store

Shopping for Omega-3s: Top Sources at Your Store

http://www.m.webmd.com/diet/ss/slideshow-omega-3-shopping?ecd=wnl_eye_051914&ctr=wnl-eye-051914_ld-stry_1&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

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Good Foods for Eye Health ( WebMD Feature by Camille

Good Foods for Eye Health (
WebMD Feature by Camille Peri)

http://www.m.webmd.com/a-to-z-guides/features/foods-eye-health


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Vegan food pyramid by ordinaryvegan.net

An Ordinary Vegan Food Pyramid by 

http://www.ordinaryvegan.net/veganfoodpyramid/

20 Huge Health Benefits of Sesame by By Diana Herrington

20 Huge Health Benefits of Sesame

By Diana Herrington

• May 18, 2014
• 5:00pm


• 
  
• http://www.care2.com/greenliving/20-health-benefits-of-sesame-you-wont-believe.html#

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Black sesame seeds:

The following photo of white sesame seeds is from  http://www.asiancemagazine.com/jun_2007/monthly_ingredient_sesame_seeds