Thoughts To Live By…

Archive for the ‘Diet’ Category

by Kiera Aaron August 30, 2011, 02:30 am EDT

Working out can eliminate signs of depression in people who are already taking medication, but still having symptoms, according to a new University of Texas study.

“About 70 percent of people on medication will still have signs of depression,” explains study author Madhukar Trivedi, M.D., professor at the University of Texas Southwestern Medical Center. “One treatment usually leads to improvement, not remission.”

In the study, 28 percent of people who worked out on a treadmill or stationary bike for 30 to 45 minutes, 3 to 4 times a week eliminated their symptoms. When another group exercised 2 to 3 times a week for 20 to 30 minutes, 16 percent saw symptoms disappear. “When we compared to other studies, we even found that exercise was just as effective as taking an additional medication,” says Dr. Trivedi.

This was especially true for men. Researchers found that men had a very low remission rate when they exercised only a little, but a high rate when they exercised a lot. (Women were less polarized.)

Researchers aren’t quite sure why depressed men need more exercise, but it certainly effects your hormones. “Exercise releases serotonin, which can help reduce symptoms of depression,” explains Dr. Trivedi. “We think that the feeling of accomplishment plays a role, too.”

If you’re feeling low, sign up for a 5K to boost both your serotonin and confidence, or better yet, try the Men’s Health Urbanathlon in a city near you. Just be sure to keep exercising after the race.

Trivedi also notes that exercise can’t replace a doctor when it comes to depression treatment. “Think of it like diabetes,” he says. “You’d eat right, but you’d still go for check-ups.”

http://news.menshealth.com/the-drug-free-depression-cure/2011/08/30/?cm_mmc=Yahoo_Blog-_-Health-_-5_Nutrients_You_Need_More_Of-_-Drugfree_Depression_Cure

by Holly Robinson Peete, Shine staff, on Tue Feb 16, 2010 11:31am PST

Eating right on a budget can be a challenge, but it’s certainly not impossible. Consider this your cheat sheet to the 5 inexpensive foods you should eat everyday for optimum health.

#1 Leafy greens
Medical experts call them one of nature’s miracle foods. Leafy greens like Swiss chard and kale are high in nutrients like folate and vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure.

#2 Nuts
Many nutritionists recommend nuts like almonds, cashews and walnuts because they’re high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!

#3 Onions
Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember — the stronger the onion, the greater the health benefit.

#4 Whole grains
Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren’t reason enough to choose whole grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.

#5 Yogurt
Making yogurt part of your daily eating routine can improve your digestion — if you’re buying the right stuff. Check that the label lists “active cultures” to make sure you’re getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis.

Thanks for watching Real-Life Makeover! Tune in next week with more simple solutions to enrich your life.

http://shine.yahoo.com/event/makeover/the-5-foods-you-should-eat-every-day-710199/

Overfed or undernourished, manage weight through balanced meals

By ROWENA BAUTISTA-ALCARAZ

March 22, 2010, 4:55pm

“Over 98 percent of dieters will regain their weight and usually more,” said corporate pharmacist Jenny Blasurca.  She was quoting Dr. Ray Strand from his book ‘Releasing Fat’.  “How then do we manage our weight?  More importantly, how do we do it the healthy way?” she asks.

In an intimate gathering, Blasurca of USANA Health Sciences discussed the several mechanisms in existence to aide weight management.  According to her, there are the so-called ‘extremes’ where people either cut down on food or they eat whatever they want but use ‘magic’ pills, tea or creams.

“The problem with cutting down on your food intake is you may lose the nutrients that your body need.  On the other hand, using slimming tea, pills, or cream often interfere with the body’s normal functions because many of them work by eliminating water, by blocking or binding, or more frequently burning fat,” she explains.

She further adds, “A lot of people do this but why are they still fat?  The country has a growing number of obese cases.  What these patients don’t probably know yet is that their cells actually cling on the fat deposits.  These fat deposits actually cause self cell-destruction.”

There are also those who abide by the rules of reducing their fat intake thereby purchasing products only those with the ‘Non Fat’ or Low Fat’ labels.  And then there is the very popular ‘No Carb’ diet which prohibits individuals from eating rice or bread – staple components of a typical Filipino meal.

“There is a lot of health risks involved in the no carb diet.  It runs the risk of finding an alternative for what is lacking, like meat for protein.  If you over-eat meat, scientifically, you release nitrogen which becomes ammonia which is bad for the kidney.  These types are quick-fixes that are unsustainable and unhealthy,” Blasurca relates.

Proper nutrition is the key

According to Blasura, what the body needs is homeostasis or balance to avoid the ‘rebound’ effect where nature strikes back by putting back the weight that was lost.  That balance is needed by the body organs to function completely.  “We don’t need to cut down on anything but we need to make good choices because according to the food pyramid we should really eat fats, proteins, carbohydrates, and fiber in right amounts.  Water should be sufficient as well for it is the foundation of the food pyramid.”

In addition, Blasurca gave emphasis on minding the glycemic index (GI) of every food. GI is a measure of the ability of a food to raise blood sugar levels after it is eaten.  When a person’s blood sugar rises, insulin is produced to counteract it.  However, high levels of blood sugar and insulin can lead to problems like weight gain, insulin-resistance, hypoglycemia, and heart disease.

Relatively, USANA introduces Nutrimeal, a low-glycemic meal replacement drink that includes quality protein, carbohydrates, dietary fiber, and other micronutrients.  Available in two flavors, Dutch Chocolate and Wild Strawberry, Nutrimeal has 257 calories per serving.

“We recommend it as a program in three phases.  Phase I is called Reset where the individual replaces all meal for five days.  It accustoms the body to the amount of sugar that it should consume and the amount of four necessary micronutrients that it should get.  What you set is what you get!.”

Blasurca adds, “It is advised for that duration because the most bio-available form of protein is meat and we would like to teach the body to eat in moderation the amount of protein, carbohydrates, fats, and fiber.  It’s also a way of cleansing because the food that we’ve consumed is removed from our system.”

The second phase is Transform where the drink replaces two meals for two days.  “It works best by eating a lot of fruits and vegetables that has low GI component,” reminds Blasurca.  Lastly, Maintain which is the third phase of the program, replaces one meal a day for three months. “Based on the research and developing team, it is best taken in the evening because when the body is at rest, the fiber can get into the colon resulting to a good evacuation process in the morning.”

In conclusion, Blasurca asserts, “Regular exercise is still recommended.  The basic way to do to lose weight is to eat less calories based on your desired body weight.  That is established by clinical nutritionist, pharmacists, and doctors.  Energy in should be the energy out.”

http://mb.com.ph/articles/249066/overfed-or-undernourished-manage-weight-through-balanced-meals

By Dr. Maoshing Ni – Posted on Thu, Apr 16, 2009, 4:06 pm PDT

Trying to change your habits and routines can be daunting, even when you know the changes are for the better. Try these 8 simple switches below to slim down and live a long and healthy life.

1. Swap green tea for coffee
For many people, the first thing they reach for in the morning is coffee. Caffeine acts as a CNS (central nervous system) stimulant, causing you to experience stress, anxiety, a racing mind, and even insomnia. For a calmer energy boost, cut the coffee and go for green tea. On average, a cup of green tea contains about one sixth of the amount of caffeine you would get from the same cup of coffee. Even better, green tea is full of powerful antioxidants that ward off cancer, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries).  Also, when combined with exercise, green tea can help you lose weight.

2. Try trailmix in place of fatty snacks
Carry dried fruits and nuts with you as healthy snacks to replace any unhealthy ones you usually eat. Just a handful every day can help improve circulation and muscle tone. Research shows that many of these nuts and seeds are rich sources of vitamin E, lignans, and omega-3 fatty acids, which help prevent heart disease and protect you from the ravages of aging.

3. Switch brown rice for white rice
Modern staples around the world often include refined bread, pasta, rice, and corn. These carbohydrates that have been found to be the culprits in serious conditions like diabetes, stroke, and heart disease, arthritis, and allergies. And there is no question that refined carbohydrates contribute directly to weight gain. So change to whole grains to get complex carbohydrates; said another way, swap “white” for “brown”. Substitute white rice, bread, and pasta with brown rice, whole wheat bread, and whole wheat pasta. Other “browns” will bring you anti-aging benefits also. Quinoa and amaranth are two tasty grains rich in protein and easy to cook. Millet, sorghum, and buckwheat are packed with B vitamins.

4. Swap fish for red meat

Red meat does have some health benefits-when eaten in moderation. However, studies have shown that men and women who eat meat every day are three times as likely to develop breast cancer and prostate cancer as those who almost never eat high-fat animal foods. Of all animal products, fish is the healthiest because of its high protein and low-fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. If you just can’t leave the red meat behind, choose only free-range, grass-fed, and hormone- and antibiotic-free lean meat, and eat it no more than three times a week.

5. Use olive oil instead of butter
Butter is the bad kind of fat. Also included in this saturated fat category: peanut oil, coconut oil, palm kernel oil, and lard. All of these elevate cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. Switch for olive oil or one of the other monounsaturated fats, which increase good cholesterol and protect you from heart disease and premature skin aging. Others include canola oil, rice bran oil, walnut oil, flaxseed oil, peanut oil, and sesame oil. Like butter on your bread? Try hummus instead.

6. Swap sweet potatoes for potatoes
While filling, potatoes just do not contain the nutritional benefits of sweet potatoes. Yams and sweet potatoes are powerhouse foods that contain higher amounts of beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran. They are also rich in plant DHEA (dehydroepiandrosterone)-a precursor hormone that is essential for the body’s anti-aging defenses to work.

7. Swap berries for refined sweets
The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar from candies, pastries, sodas, and other refined sweets end up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Instead, satisfy your sweet tooth with a berry tasty treat: blueberries, blackberries, raspberries, cranberries, and cherries. Berries are rich in antioxidants that fight free radicals and can also help remove toxic residue from the system, which is often the cause of chronic fatigue and low energy.

8. Switch to water in place of soda
Soda pop is very high in phosphorus, which in excess actually causes calcium loss from your bones, possibly leading you to osteoporosis. Diet soda is filled with artificial sweeteners such as aspartame or saccharin, which have shown dangerous results in tests with laboratory animals. Your best beverage is filtered water, which flushes your system of the chemicals and toxins that you encounter every day. If water by itself doesn’t appeal, turn to juice and tea. One caution about fruit juice is that it tends to be filled with sugar. Cut back on sugar content by watering down your juice: one part juice to three parts filtered water. Unsweetened herbal tea, brimming with health benefits, is another way to go. For a selection of healthy teas that promote total body wellness, click here.

Make these switches and you are on your way to a healthier you!

May you live long, live strong, and live happy!

–Dr. Mao


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