Health for Body Mind and Soul

Preventing Obesity

admin — Thu, 26 Aug 2010 05:24:19 +0000

Obesity in most cases is an imbalance between the amount of calories taken in, and the amount of calories used to carry out the activities of daily living. Surplus calories are converted and stored in the body as fat.

Excess fat may be stored in different areas of the body such as the chest, arms, abdomen, thighs, and buttocks. Abdominal fat is the most worrisome for overall health. There are two kinds of abdominal fat. There is abdominal fat that is found just under the skin, which though not esthetically appealing is not life threatening. The other kind of abdominal fat which is not visible to the naked eye, but poses a health threat is found inside the abdomen. This visceral fat, which is located around the internal organs, can damage your health (Harvard Health Publications).

Preventing Obesity

The first step in preventing obesity begins with choice of foods. Foods should produce a feeling of fullness and be:

low in calories
high in fiber
low in fat

Fruits, vegetables, and whole grain products are low in calories and fats, and high in fiber. When simply prepared or eaten in their natural state as far as possible, fruits and vegetables can be eaten in large quantities without the risk of obesity. They also produce a feeling of fullness which prevents over eating.

Whole grain products produce a feeling of fullness because of their high fiber content. In addition the glucose in whole grains is released slowly, and does not produce the sudden increases in blood sugar level seen with the use of refined products.

Increases in blood sugar results in greater secretion of insulin to utilize this sugar. When the energy produced from these rapidly supplied carbohydrates is not utilized, it is converted into fat by insulin and stored in the body, and contributes to the risk of obesity.

The second step in preventing obesity is to be physically active on a regular basis. Walking is one of the best and safest form of physical activity. Start our slowly and aim for 10,000 steps each day for weight reduction, or 7,500 steps each day for weight maintenance.

Adding resistance training and weights is also helpful for preventing obesity. Muscles burns more calories than fat!

Thirdly, make sure to drink adequate amounts of water. Water has zero calories, assists in flushing toxins from the body, contributes to a sense of fullness, which can help to reduce the amount of food that is eaten.

Lastly, get between 7 to 8 hours of sleep each night. When well rested there is a reduction in stress hormones which also assists in preventing obesity.

Beer Consumption & Psoriasis Risk in Women

admin — Tue, 17 Aug 2010 04:03:54 +0000

A recent article in the Archives of Dermatology by Qureshi of Brigham and Women’s Hospital, and colleagues, noted that the risk of developing psoriasis is doubled for women who consume five or more regular beers per week. This risk was not seen in consumption of other kinds of alcohol.

The researchers carried out the study to determine if there was an association between alcohol intake and increased risk of psoriasis. More than 82,000 nurses were involved in this very large study.

Psoriasis is a hereditary disease of the skin associated with immunological changes. The characteristic redness and scaling of the skin is frequently seen on the elbows, scalp, knees and thorax.

After adjusting for several risk factors for developing psoriasis such as age, smoking, diet, physical activity, and obesity, it was noted that women in the study who drank five or more regular beers each week were more at risk of developing psoriasis.

Lifestyles that Benefit Psoriasis

Managing and, or minimizing stress and sunbathing are beneficial for individuals with psoriasis.

According to Dr. Pamplona-Roger (2006), many vegetables contain psoralen which increases photo-sensitization. This is especially true of celery and lettuce. Sunbathing after eating these foods will benefit individuals who suffer from psoriasis.

Molasses is a rich source of minerals and trace elements, which includes selenium and zinc, is also beneficial for individuals with psoriasis.

Psoriasis and other skin conditions are improved with vitamin A which is found in dark green, leafy vegetables, and orange fruits and vegetables such as carrots, apricots and mangoes (Pamplona-Roger, 2006).

Omega-3 fatty acids found in flax seeds and walnuts can also improve psoriasis.

Saturated fats, milk, meat, and alcoholic beverages in general worsen the condition. A raw-foods diet is very good for skin conditions.

Skin conditions usually clear up after a few days of consuming a diet based on raw fruits and vegetables. Fruits and vegetables should be eaten in their natural state without processing.

Overweight, Obesity and Urinary Incontinence

admin — Wed, 28 Jul 2010 05:33:20 +0000

The concern with obesity is well warranted. Being overweight or obese affects multiple organ systems. One of the organs affected is the urinary bladder.

According to one estimate, millions of adults (mostly women) over the age of 50 years, experience urinary incontinence. This loss of bladder control, usually seen as part of the aging process can be very embarrassing.

The elderly are not the only ones to suffer from this problem. Individuals who are obese or overweight can also experience urinary incontinence. This is due to the increased pressure on the bladder and muscles controlling the bladder.

The total annual cost for treatment of incontinence which included inpatient and outpatient visits to hospitals or physicians’ office was $463.1 million in 2000.

Findings from a recent study by Wing et al., (2010), which looked at the long term effect of a weight loss intervention on urinary incontinence, showed that weight loss had a significant impact on urge incontinence, but no significant differences were seen between the study groups for stress incontinence.

The researchers concluded that “improving weight loss maintenance may provide longer benefits for urinary incontinence.”

Raw Food Diet Plus

admin — Tue, 27 Jul 2010 05:23:21 +0000

“Grains, fruits, nuts and vegetables constitute the diet chosen for us by our Creator. These foods prepared in as simple and natural manner as possible, are the most healthful and nourishing” (White, 1905). Although written more than a century ago, research supports the benefits of such a diet.

Eating vegetables raw is the best way of obtaining their full nutritional benefits. Dr. Bircher-Benner concluded that in order to maintain good health it is necessary to eat at least one salad each day. The salad should be made of raw vegetables, and eaten at the beginning of the main meal.

Eating a salad at the beginning of the main meal has several advantages:

it provides essential enzymes found only in live foods. These enzymes aid the digestion of foods that are high in protein, carbohydrates and fats.

it prevents the inflammation process which results from eating cooked foods

raw foods produce a greater feeling of fullness and contain less calories, therefore are great choices for weight loss (Pamplona-Roger, 2006).

Zucchini Noodles with Cherry Tomato Marinara

2 pints cherry tomatoes
1 teaspoon fresh oregano (chopped finely) or 2 teaspoons dried
3 large leaves basil chopped finely
2 tablespoons lemon juice
1/2 cup olive oil
1 clove garlic (minced)
1 teaspoon sea salt
1 tablespoon vegetable seasoning (such as McKay’s)
2 medium-sized zucchini. Use vegetable peeler or spiral slicer to cut zucchinis into thin strips (noodles).

Method
Place zucchini noodles in large bowl. stir in vegetable seasoning. Cover and place in refrigerator.
Place all other ingredients in food processor, or blender. Blend until smooth. Pour over zucchini noodles and serve.

Raw Lasagna (adapted from Ani Phyo)

1 medium zucchini, sliced into thin coins
2 medium tomatoes, thinly sliced
2 ounces baby spinach leaves
3/4 cup cashew-cilantro cheeze
1 cup cherry tomato marinara (see above)
1/2 cup sliced olives

In a 1 and 1/2 quart-casserole dish layer half of the zucchini slices. Top with half of the sliced tomatoes. Top with spinach. Spread cheeze over the spinach. Add a layer of olives. Top with marinara. Layer remaining ingredients

Fruit, Calories and Health

admin — Fri, 23 Jul 2010 03:57:46 +0000

Fruits are an irreplaceable component of a healthy diet, and can be eaten by everyone. Diabetics can also eat fruits, being careful to avoid those with a high glycemic index. Although fruit contain sugars which contribute to the intake of calories they are not fattening. Eating large quantities and varieties of fruits may assist in weight-loss.

When eaten, fruits produce a sense of fullness, and contain little or not fat. In addition their natural diuretic action helps with weight loss. Because of their generous vitamin B content, sugars in fruit is easily metabolized and used for energy, and is not stored as fat (Pamplona-Roger, 2006).

Fruits are made up of:

water primarily (80 to 93%);

sugars, which provide a quick source of energy;

very little starch;

fiber;

organic acids, which support the action of vitamin C;

vitamins, with their strong antioxidant feature;

minerals,

phytochemicals

All of these ingredients contribute to health, disease prevention, and healing (Pamplona-Roger, 2006).

Fruit and Health Benefits

Fruits help to detoxify the organs in the body by facilitating the elimination of waste and impurities from the blood.

Fruits are natural laxatives for the most part, but apples, quince, and loquats are astringents and help to stop diarrhea.

Research shows that eating large quantities of fruit may lower the risk of cancer. Consumption of fruits provides antioxidants which prevents premature aging, arteriosclerosis, stroke and heart disease ((Pamplona-Roger, 2006).

When eaten in their natural state fruits are low fattening foods.

Fruit Salad (adapted from Encyclopedia of Foods)

2 apples

2 bananas, peeled and sliced

2 pears

2 peaches

2 nectarines

1 large mango, peeled and diced

4 slices pineapple, cubed

1 cup cherries (optional)

1 cup strawberries, washed and sliced

3 kiwi fruits, peeled and sliced

1 cup mixed berries (blueberries, raspberries, blackberries), washed and drained

Method

Squeeze and reserve orange juice.

Peel apples, pears, peaches, nectarines (optional, but make sure fruits are washed well if not peeling) and cut into bite-size pieces. Place all fruits into a large bowl. Add cherries and orange juice. Stir to mix fruits together. Garnish with nuts. Serve cold.

Vegetables, Carbohydrates, Protein, & Fat

admin — Thu, 22 Jul 2010 05:23:04 +0000

Vegetables are the basis of a nutritious diet, and come in may colours, shapes and forms, which include: leaves, stalks, roots and flowers. Vegetables supply the body with carbohydrates, protein, fat, vitamins, minerals, fiber, and phytochemicals, all of which are important in preventing atherosclerosis and cancer.

Vegetables and Weight Loss

When eaten as much as possible, in their natural state vegetables are non-fattening, and are ideal foods for weight loss. Large quantities of vegetables can be eaten, allowing the individual to experience a feeling of fullness, without fear of weight-gain. Frying vegetables or adding creams, and dressings, during or after their preparation increases the caloric value of the vegetables.

Nutritional Value

Although made up of approximately 90% to 95% of water, vegetables are rich in nutrients. Vegetables are a good source of minerals such as:

potassium – affects urine output, and helps to lower blood pressure

calcium – ( important for bone health) is more readily absorbed than calcium in dairy products

iron – is easily absorbed because of the vitamin C content in vegetables

Vegetable contains a number of vitamins which include provitamin A (beta-carotene); vitamin C; vitamin B (except B12) and vitamin K.

Vegetables are a very good source of folic acid and folates which are important during pregnancy to lower the risk of neural tube defects in infants.

Vegetables provide a relatively good source of protein, although not equivalent to that found in legumes and grains. Vegetables do not contain a lot of carbohydrates, and that makes them ideal foods for individuals wishing to lose weight, or to maintain their weight (Pamplona-Roger, 2006). Vegetables are not a significant source of fat, except avocados.

The fiber found in vegetables help to form bulk in the intestines. When vegetable and water intake are adequate, they serve as natural laxatives, promoting regularity in elimination and preventing constipation.

Eating at least five to six servings of vegetables each day is a good health practice!

Physical Activity and Weight Gain

admin — Tue, 20 Jul 2010 04:57:31 +0000

Trying to determine how much physical activity is required to prevent long-term weight gain has been a topic of debate for some time. The federal guidelines (2008), recommended a minimum of 150 minutes each week of moderate physical activity in order to enjoy substantial health benefits.

In order to answer the question of how much activity is required to maintain weight, Lee, Djoussé, Sesso, Wang and Buring followed a group of more than 34,000 healthy women for 15 years (1992 – 2007). During this time these women reported their body weight and physical activity. These women were put into groups based on the number of hours they exercised each week.

Over a three year period of time the women who exercised less than seven and one half hours each week gained 0.12 kg. These findings were noted among women with a Body Mass Index (BMI) that was less than 25. Women with a BMI of less than 25 who exercised 21.5 hours each week maintained their weight throughout the study.

The researchers noted that women who were successful in maintaining their weight or gaining less than 2.3 kg over a 13 year period in the study engaged in moderate – intensity physical activity an average of 21.5 hours each week.

Lettuce – Health Benefits

admin — Mon, 19 Jul 2010 05:47:31 +0000

Are you stressed or having trouble sleeping? Consider eating lettuce. Lettuce contains sedative and sleep-inducing properties which have a similar chemical make-up to opium, without being toxic or addicting. These properties are also responsible for the lettuce’s quality as an aperitif, alkalizer and its ability to assist the blood in the process of mineralization.

Vitamin and Mineral Content
Romain lettuce is more nutritious than other varieties of lettuce because it contains more provitamin A (beta-carotene), folates, and iron (Pamplona-Roger, 2006).

Lettuce is excellent for individuals wishing to lose weight due to it low source of carbohydrates and fats. Lettuce is a good source of vitamin B1 and B2; vitamin C; minerals – especially potassium, iron, calcium, phosphorous, magnesium, and trace elements such as zinc, copper and manganese which develop into alkalizing salts. These mineral salts act as antacids in the stomach and helps to make the blood more alkaline. Lettuce also contains vegetable fiber which help to prevent and relieve constipation.

Health Benefits
Regular consumption of lettuce provides a mild sedative effect. In addition, provides B vitamins which support the nervous system, therefore is a natural aid for nervousness, stress, anxiety or psychological tension.

In cases of insomnia, eating large servings of lettuce only for supper may prove beneficial. To help tone the stomach and help with digestion, lettuce should be eaten prior to the main course of the meal (Pamplona-Roger, 2006).

Cucumbers – Total Skincare Treatments

admin — Mon, 12 Jul 2010 05:10:18 +0000

Cucumbers rank among the lowest calorie vegetables and foods with high water content. All of this makes cucumbers an essential component for total skincare treatments.

Cucumber Information
Cucumbers contain minerals which are high in alkaline making them valuable for nutrition and healing. Cucumbers, being alkaline, help to neutralize the acidic waste in the body caused by the consumption of animal products.

Cucumbers aid the elimination of waste substances from the body through the skin or the urine. They act as a diuretic by increasing urine output, and also act as a laxative due to their high water and soluble fiber content.

Nutritional Value of Cucumbers
Cucumbers contain approximately 0.69% protein, 1.96% carbohydrate and 0.13% fat, in addition to small quantities of provitamin A, and vitamins B, C, and E. Cucumbers also contain potassium, calcium, phosphorus, iron, magnesium and trace elements such as sulfur (Pamplona-Roger, 2006).

Cucumber Skincare Treatments
Cucumbers are good for the skin, hair and nails. Cucumbers hydrate the skin while providing sulfur which is required to promote healthy cells, hair and nails. By removing toxic waste from the blood, cucumbers help to cleanse and beautify the skin. Cucumbers are an effective beauty treatment and are recommended for eczema, dermatitis, and psoriasis. Cucumbers can be sliced thinly and applied directly to affected areas of skin or rubbed directly onto the skin (Pamplona-Roger, 2006). By eating cucumbers and applying them locally to the skin, hair and nails, individuals can experience total skincare treatment benefits.

Creamy German Cucumber Salad
2 large cucumbers, halved and thinly sliced
1 large red or white onion, thinly sliced or diced
1 cup plain soy yogurt
1 fresh basil leaf minced
1/2 clove garlic, minced
salt to taste

Combine all ingredients. Let sit for one hour in the refrigerator. Stir prior to serving.

Stuffed Cucumbers (adapted for Foods – Healthy Recipes)
2 garden cucumbers
1 packet spinach (10 oz)
1 medium onion, thinly chopped
1 clove garlic, minced
3 oz sweet corn (cooked)
2 oz beans or peas (chick peas, edamame, fava, ramona)
8 basil leaves, chopped
cilantro
juice of 1/2 lemon
3 tablespoon olive oil
4 tablespoons vegenaise (soy mayonaise)
salt to taste

Method
Cut cucumbers lengthwise. Remove and chop pulp
Wash and chop spinach.
Sauté onion and garlic in 1 tablespoon oil until soft. Add spinach and salt. Cook for 5 minutes. Let cool.
Combine lemon juice, olive oil, and vegenaise. Add spinach, beans, cucumber pulp, corn, and basil.
Fill cucumbers. Garnish with cilantro. Serve cold.

Cinnamon – Benefits and Disadvantages

admin — Mon, 12 Jul 2010 03:47:23 +0000

Cinnamon, known for its sweet fragrance and flavor, acts as an appetizer by stimulating the appetite. Cinnamon also helps to decrease the risk of flatulence, and has astringent qualities. The downside to using cinnamon on a regular basis is that it acts as an irritant in the stomach causing inflammation or gastritis. Individuals with gastroduodenal ulcers should avoid the use of cinnamon (Pamplona-Roger, 2006).

Cinnamon together with other aromatic herbs help to improve food storage because of their anti-fungal, and mold reducing actions.

For an occasional treat, or to stimulate the appetite try the following yogurt recipe if your health permits.

Apple, Cinnamon, Yogurt

I cup Silk vanilla yogurt
1 small apple, cored and sliced or grated
1/2 teaspoon cinnamon powder

Mix all ingredients together. Serve.