Delicate Heart....Take care of it.....

Sunday the 27th September 2009 was followed globally as “World Heart Day”. Every year the 4th Sunday of September marks the World Heart Day as declared by WHO. This came into effect from the year 1999.It is organized by the World Heart Federation and its members. It is co-sponsered by WHO, UNESCO and United Nations Sport for Development and Peace. It aims at creating public awareness and to promote preventive measures to reduce the deadly killers of mankind i.e cardio-vascular disease(CVD) and stroke. 

The World Heart Federation is a Geneva based non-governmental organization dedicated to the prevention and control of heart diseases and stroke especially in low and middle income countries. Every year they come up with a new theme and the theme of 2009 was ‘Work With Heart’. CVD’s have been the leading cause of death globally taking away about 17.2 million lives annually. According to WHO by 2015 almost the death toll from CVD’s will peak up to a disappointing 20 million per year worldwide and around 2 million deaths in India alone by 2010. About 40% of those deaths occur even before the patients reach the hospital for initial care. 

Work With Heart: Heart is the most delicate organ in the body which carries a heavy burden of work throughout the life. It is regularly subjected to the ill effects as caused by our day to day physical activities, mental stress, abnormal diet and lifestyle, bad habits like smoking and untoward emotions. Economical recession, low productivity and fight for survival has off late contributed to these problems. It is our duty to take care of our heart by taking care of ourselves before it is too late and the heart gives way. Keeping health to work and working to keep health are mirror images of each other and compliment each other. Health at the work place is very important. Keeping in view that almost half of those who die of chronic diseases including the CVD’s are in their productive years, especially in low and middle income countries, the WHO and WHF have called for Work With Heart slogan so that the loss of millions of productive years every year shall be prevented. It also aims at increasing the rate of good health and productivity at work place. This can be achieved with the Work Place Health Promotion and Workplace Wellness Programmes. To achieve core business objectives the importance of employee health takes priority. Large organizations like WHO and World Economic forum have recognized its importance and are working with programmes to achieve it. It is high time for the employers of different companies to realize its importance and implement health promotion as a part of corporate plan. Many organizations are in favour of it but many more have to incorporate it especially in developing countries. 

Workplace Wellness Programmes:

*Tips for Employer’s

• Offer information to workers using leaflets telling them about the risk factors of CVD’s and stroke
• Establish health policies: eg prohibition of using tobacco or smoking at work place
• Promote and encourage good food habits: Good quality of food at canteen, information about the caloric salt and fat content of the food, adding whole grain meals, more vegetables and fruits in the menu etc
• Encourage workers to take short breaks in between work and to exercise a bit for a few minutes to half and hour a day
• Make drinking water easily accessible 

*Tips for Employees

• Healthy food intake: Make good choices at canteen or hotel menu, carry food from home if possible, take 3 to 4 servings of fruits and vegetables per day
• Exercise regularly: Don’t use lift-in fact use steps, take a small walk in between work during break, walk from home to bus stop or get down a stop early and walk to office.
• Use less salt and processed foods
• No to tobacco and alcohol
• Maintain a healthy weight… Neither put weight nor lose too much
• Visit a doctor or a health care professional and know your weight, blood pressure, cholesterol and glucose levels, BMI and waist to hip ratio. 

Prevention of CVD’s and Stroke:

• Knowing the risk factors and avoiding them: The risk factors of the CVD’s and stroke are as below mentioned by avoiding which 80% of premature deaths due to these alien diseases can be checked –
  • Tobacco
  • Incompatible foods and junk foods
  • Sedentary living habits and improper or inadequate physical activities
  • High blood pressure
  • High cholesterol and glucose levels
  • Over weight and or obesity
  • Inadequate use of fruits and vegetables

 

• Do’s to prevent CVD’S and Stroke:

           Take diet low in saturated fats

           Take adequate fruit and vegetable servings

           Take 6 to 8 glasses of water a day to stay hydrated. Don’t opt for alternatives like coffee tea or hydrated drinks.

           Include whole grain cereals and nuts in the diet

           Include fish and fish oils in your diet if you are a non vegetarian

          Use less salt and plenty of fibre rich food

          Always prefer fresh and hot food. Avoid plenty of spices and oil rich foods

          Regular exercises and workouts: Walking, swimming jogging ets for atleast half an hour(only after medical consultation if you have signs of

           CVD or stroke or if you have a family history of the same)

           Take breaks in between work

           Keep distressed, get involved in group activities, go outing with family and friends on week ends or during holidays, play with your kids, 

           read good books, laugh, watch cartoons etc

           Practice Yoga and meditate regularly

            Avoid anger and aggression

            Hear pleasant music 

Ayurvedic Remedies to prevent CVD’s and Stroke :

Ayurveda helps you to keep your heart protected from many diseases. Ayurveda when resorted to early, can be handy in treating the problems of the heart too if you already have hired one. The below mentioned is a briefing of the Ayurvedic approach towards Hrudaya Vikaras or ailments related to heart-

• Shodana – Since all the diseases of systemic origin are caused due to morbid doshas according to Ayurvedic concepts, Shodana or purificatory measures to remove these doshas will be the primary approach. Vamana(emesis) and Virechana(purgation) are indicated in the treatment line of Hridroga. They should be brought about after a proper Snehana(oleation with medicated ghee or oils).
• Sthanika – Local treatments:
  • Hrid Lepa: Application of medicated pastes in the form of anointments over the region of the heart
  • Parisechana: Sprinkling of medicated decoctions or milk
  • Hrid basti: Pooling of medicated oils or ghee within the chamber constructed over the cardiac region with flour
• Other Treatments:
  • Shiro Dhara – Pouring in stream of medicated oils(taila dhara) or medicated buttermilk(takra dhara) to combat stress, hypertension etc associated with the cardiac ailments
  • Kaya seka and Pizzhichil: Pouring in stream of medicated oils all over the body – provides a distressing and relaxing effect, improves blood flow, improves nerve conduction, relieves pains, brings about good sleep
  • Shiro pichu(keeping a cotton swab soaked in oil on the crown of the head) and Shiro abhyanga(massaging the head with medicated oils)
  • Pada abhyanga: Foot massage with medicated oils  
• Shamana Chikitsa: Palliative treatment with oral medicines – The below mentioned medicines will be highly effective in prevention and treatment of cardiac problems-

            *Partharishta(Arjunarishta), Punarnavarishtam, Draksharishtam, Arjuna  Ksheerapaka

            *Chandraprabha vati

             *Hridyam Kashayam

             * Patent products of AVN:

1. Tab Norbeepee: In associated hypertension
2. Tab Manomitram: In associated stress and anxiety, sleeplessness
3. Cap Perment: In associated stress and anxiety, palpitations, disturbed sleep
4. Tab Lomedus: In presence of high levels of cholesterol, LDL, triglycerides
5. Tab Nervine: In associated stress and nervous disorders
6. Tab Herboplex: As a revitalizer  and anti-oxidant, relieves fatigue
7. Cap Xerfer: In associated anemia, general weakness, palpitations
8. Tab Punarnava Mandooram 

We can definitely prevent the problems occurring to our heart if we plan and organize our lifestyle and diet properly and follow them sincerely.

Be happy…and Cheerful…Avoid tensions…and enjoy the life as it comes

Have a positive approach…and be negative to bad habits….

Remember…An Apple a day keeps a Doctor away….and of course…

Ayurveda is always there……

For details contact: Dr Raghuram Y.S,MD(ayu),

                                Consultant Physician

                                Arogya Ayurvedic Centre

                               12th cross,Jayanagar 7th Block/Off K.R. Road

                                Bangalore – 82

                                Landmark: Opp Upahar Sagar hotel/Behind Shastry’s Bakery

                                Ph: 9480071422/080-26766291

Mail us at: drraghuramys@gmail.com

                  drraghuram@avnarogya.in

Visit us at: www.avnarogya.in and www.arogyabangalore.com

Sports Supplement Drastically Decreases Cholesterol

I recently came across a press release from Champion Nutrition through Google News that compelled me to blog about their sports supplement: Wipeout. Wipeout is one of hundreds of sports supplement pills marketed to burn fat.

What intrigued me about Wipeout and the press release was the University studies that prove its enhanced benefits of drastic cholesterol reduction. That’s not a “feature” you see in other fat loss pills.

Wipeout was compared next to a placebo in which Wipeout users showed the obvious reduction in cholesterol whereas the test subjects using placebos did not.

I’m not too big on sports supplements these days, especially after the news several months ago about Hydroxycut. Thankfully I don’t have high cholesterol, but if I did I’d probably try Wipeout over a box of Cheerios or overpriced prescription meds like Lipitor.

Link to Press Release: Click Here

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Sports Supplement Drastically Decreases Cholesterol

Pass me a Slim Jim, cause "You are NOT the Father!"

Yesterday, as I was leaving the office building, I heard a woman chatting nervously with her coworker as she walked through the parking lot. “I’m hoping if I lose 20 lbs, my cholesterol will naturally go down,” she said.  “Then I can go back to the doctor for a test.  You know, because you can’t test that on your own.” I was tempted to turn around to share with her that in fact you can test your cholesterol by simply picking up a “do it yourself” kit at Walgreens.  Cholesterol however,  is the least interesting thing you can test for on your own time.

Doctors and lab techs will soon be obsolete thanks to the advancement of take home tests.  “Did you know you can buy paternity tests at Walgreens?” my friend Kristin texted the other day.  Well there goes Maury Povich’s job.  Not only can you determine your baby daddy in the privacy of your home– or the Walgreens’ bathroom, but you can also pick up some light bulbs and Mike and Ikes while you are out.  What shocked me the most, was that it is only priced at $29.99…a total steal!  Apparently the kit has received 4 out of 5 stars…one gentleman gave it a poor score due to the fact that you must have the mother’s signature to receive the results.  Before you swab little Jimmy’s mouth, make sure your potential baby mama signs off on the test.

For those of you who get a little crazy on the weekends, Walgreen’s also sells drug tests.  My favorite was the cocaine test.  Employers, why pay for lab testing and processing fees when you can test your employees pee in your company bathroom? I can just see the staff minutes now: “Thursday we will be conducting mandatory drug testing.  Our office manager, Bernice will be administering the tests in the privacy of the first floor restroom.” 

Along with the paternity and coke tests, you can also test your cholesterol.  Checking your LDL and HDL levels might not be as sexy as finding out who owes you child support, but damn it saves gas.  So, yes, you can test your cholesterol on your own time.  Grab the kit, and a jumbo tube of Slim Jims to chow down in celebration of lowering your score.

Does an apple a day keep the doctor away?

There is an old saying: “ An apple a day keeps the doctor away.” It turns out this saying may have a lot of truth to it. Fruits, especially apples, contain impressive amounts of nutrients.
So, what makes apples so important? Let’s consider some of the apple’s components and their effect on our health:

• Pectin: Can help lower blood glucose, blood cholesterol and fats.  Can also help regulate elimination.
• Vitamins and Minerals: Contains Boron, Calcium, Potassium, Iron, Vitamin A, Vitamin E and Vitamin C.
• Anti-oxidants: Including Quercitin, which can decrease the risk of lung and breast cancer, as well as age-related problems like Alzheimer’s disease.
• Nature’s toothbrush: helps kill bacteria in the mouth, decreasing incidence of cavities, gum inflammation and abscesses.

Apples are a low calorie dense food, meaning they are filling, satisfying, yet are low in calories.  And, with so many varieties available, eating an apple every day doesn’t get boring.

Apples can help maintain health

While apples can help you maintain health, they are not going to prevent all illnesses.  Many other factors contribute to maintaining health.  It is important to include other foods that provide other nutrients as well.  Many other fruits are also healing fruits.

Why focus on apples?

Apples are easy to grow, provide a variety of tastes and can stay fresh and tasty for a long time.

While it is important to eat a varied diet, apples are an easy and tasty way to get many of the nutrients that support health.  So, enjoy an apple and see if “eating an apple a day helps you keep the doctor at bay”.

Mandura and the Durian Fruit, What Is It?

Well, here I am, almost one week in this Mandura “thing”.  Well let me tell you, I literally have never seen anything, and I know people say stuff like that all the time, but I have NOT seen anything quite like this.  In less than ONE WEEK I now have in my business, 635 new business partners.  On an slow day, as in this past Sunday, I saw 58 people join force’s with our Mandura group!  As I started this post I gained 4 new partners within this time, about 25 minutes!!!

There are benefits to drinking the “juice” also, there have been reports of people being told be their DR’s to cut back on diabetic meds as somehow they no longer need as much meds as they had originally prescribed!  Coincidence, could be, time will tell.

One thing about the Durian fruit, which is in Mandura, is that it “cleanses the blood!

Among the beneficial nutrients in each Durian are:

Phytonutrients: nutrient compounds that provide immune system support, DNA damage repair, carcinogen detoxification, antioxidant and anti-inflammatory effects

Organo-sulfur compounds: natural organic compounds known to have medicinal benefits such as minimizing cholesterol development, decreasing inflammation and arthritic pain, improving joint movement and skin complexion, and counteracting carcinogens*

Dietary Fiber: supports a healthy intestinal tract*

Essential Amino Acids: contains essential amino acids, with glutamate at particularly high levels which is critical in the metabolic process*

Tryptophan: a healthy amino acid that is the antecedent to Serotonin which monitors the human body`s emotions. Serotonin is converted to Melatonin which promotes efficient sleep, aids in managing anxiety and is often effective in treating several types of mental disorders*

Minerals: including calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and manganese

Vitamins: including thiamin, riboflavin, niacin, pantothenic acid (B5), Vitamin A, Vitamin B6, Vitamin C, Folic Acid and retinol

Protein and Fat: Good muscle builder that is high in protein and fat, but cholesterol-free*

Other Health Benefits of the Durian include:

Boosts metabolism weight loss*

Blood Cleanser*

Muscle builder*

Natural Energy *

Antibacterial

Detoxification of carcinogens*

Good source of raw fats* Secure a spot quick, earlier in, better income! $30 dollars gives you a bottle of Mandura, a website (no additional cost to you).  There is also a MONEY BACK GUARANTEE, not happy, within 30 days, return bottle, get FULL REFUND, (see website for FULL details)! http://www.phenomsinc.com

Lower Your Cholesterol with Heart Healthy Choices

from the Living Well Center

For many Americans working toward better heart health, an important first step is getting cholesterol to a healthy level. Diet and exercise are important steps to reduce high cholesterol. However, many people may find that with diet and exercise alone, cholesterol numbers are not where they should be.

More than one hundred million Americans have high cholesterol, an important risk factor for heart disease. Though diet is very important, many people don’t realize that cholesterol is also produced in the body based upon heredity.

Learning about your family health history is important—we recommend talking to your family about their health and creating a family health tree (a sample is available on our Web site). Bringing this information to your next doctor visit will help you discuss your family history regarding cholesterol and other hereditary health concerns.

Understanding Cholesterol

What you eat affects your health, by raising or lowering the blood fats (cholesterol, triglycerides) that circulate through your body. Some foods increase your levels of total cholesterol, LDL or “bad” cholesterol and triglycerides. Over the years, excess cholesterol and fat are deposited in the inner walls of the arteries that supply blood to your heart. Eventually, these deposits can make your arteries narrower and less flexible, a condition known as atherosclerosis. Left unchecked, this buildup can lead to heart attack, stroke and death.

Additionally, because of your family health history, your body may be genetically predisposed to make more cholesterol than you may need, in addition to the cholesterol from your food intake.

Know your numbers!

Each one of us has a cholesterol goal level, based upon our individual risk factors and our risk for heart disease. The National Cholesterol Education Program (NCEP) recommends that everyone age 20 and over have a blood cholesterol test every five years to check their cholesterol levels. To learn more about your goal, visit www.nhlbi.nih.gov/chd for the National Cholesterol Education Program’s Live Healthier, Live Longer Web site.

If your cholesterol levels are mildly to moderately higher than your goal, making a few dietary changes may be all you need to get back on track.

According to current NCEP recommendations, people with coronary heart disease or others considered to be at high risk for coronary heart disease generally have an LDL cholesterol goal of less than 100 mg/dL. An LDL cholesterol goal of less than 70 mg/dL is a therapeutic option for people considered to be at very high risk. Work with your doctor to develop a plan to help reduce your LDL cholesterol number to goal.

Here are guidelines for your cholesterol and triglyceride levels according to NCEP guidelines (new guidelines will be released in 2010):

Total blood cholesterol levels less than 200 mg/dL Desirable 200 to 239 mg/dL Borderline high 240 mg/dL or above High LDL blood cholesterol levels less than 100 mg/dL Optimal 100 to 129 mg/dL Near optimal/above optimal 130 to 159 mg/dL Borderline high 160 to 189 mg/dL High 190 mg/dL and above Very High HDL blood cholesterol levels above 60 mg/dL. Levels above 60 mg/dL are considered especially beneficial and can offset risk factors for heart disease, according to NHLBI. The higher the level, the healthier it is. Optimal 50 to 60 mg/dL for women; 40 to 50 mg/dL for men Average less than 50 mg/dL for women; less than 40 mg/dL for men. Below these levels is considered a major risk factor for heart disease. Low Triglyceride levels less than 150 mg/dL Normal 150 to 199 mg/dL Borderline High 200 to 499 mg/dL High 500 mg/dL or higher Very high

It is important to remember that these recommendations are for healthy individuals, not for women with existing risk factors for heart disease, such as diabetes, kidney disease, being overweight, smoking or having a family history of heart disease. If you are at risk for heart disease, your target goals likely will be lower.

Fighting Back

There are things that you can do now to help you gain a better understanding of your risk factors and perhaps lower your chances of high cholesterol and heart disease. For starters, it’s important that you eat right, get plenty of exercise, as recommended by your physician, and begin to understand your family health history. A healthy diet may help reduce total cholesterol. In general, you want to get “good” cholesterol higher and “bad” cholesterol lower.

You can still enjoy a wide variety of foods by making healthful dietary choices and changes.

If elevated cholesterol is part of your family genetics, or you have other conditions such as heart disease or diabetes, you may need medication in addition to eating a heart-healthy diet. But whether you have normal cholesterol, high levels, or are currently taking a cholesterol-lowering drug, eating a healthy diet is important for everyone.

Good fats/bad fats

Fats can be good for you and your heart, when they’re the right kind and consumed in limited amounts; but even good fat is packed with calories.

Those include monounsaturated and polyunsaturated fats, which decrease “bad” cholesterol, and omega-3 fatty acids, which lower triglycerides.

• Unsaturated fats are liquid at room temperature.
• Monounsaturated fats include olive oil, canola oil and peanut oil.
• Polyunsaturated fats include corn oil, safflower oil and soybean oil.

Saturated fats are the bad guys that may endanger your heart. They increase LDL or “bad” cholesterol more than anything else in your diet.

• Saturated fats, found mostly in animal products, are hard at room temperature or in the refrigerator. Think butter, shortening, fat on and in meat and poultry skin. Whole milk or two-percent milk products, half-and-half and cream all have a lot of saturated fat.
• Tropical oils—coconut, palm and palm kernel oils—also contain a lot of saturated fats. These oils are used in commercially baked crackers, cookies and non-dairy creamers.
• Foods containing saturated fats often also contain high amounts of cholesterol, which is only found in animal products.

Trans fats are another culprit to watch out for.

• Trans fats raise “bad” cholesterol.
• Trans fats are found in foods made with hydrogenated or partially hydrogenated oils—stick margarine and some store-bought cookies and cakes, fast-food French fries, potato chips and other snacks.
• Read your food labels before purchasing. If there are .5 grams or less of trans fats in an item, the company can claim 0 trans fats on the label, so check the ingredient list for hydrogenated oils.

Heart-Healthy Choices

1. Switch your dairy

• Make the change from whole or two-percent milk to one-percent and then to skim, for drinking and in recipes. Or try almond milk or rice milk for a nondairy alternative.
• Use low-fat or nonfat sour cream, yogurt, cream cheese and ice cream.

2. Choose lean cuts

• Beef tenderloin, sirloin, eye of round, ground beef with 10 percent or less fat and pork tenderloin are good choices.
• Other alternatives include white meat chicken or turkey.
• Remove the skin before cooking any poultry.

3. Cook with monounsaturated or polyunsaturated Oils

• These include olive, canola, peanut, safflower, sunflower, sesame and soybean oils.

4. Use more plant-based proteins instead of animal products

• These include beans and peas—black beans, kidney beans, pinto beans, chickpeas, lentils—and tofu or soy. Try veggie burgers (soy-based or grain-based) for an alternative to beef.

5. Boost your intake of foods that are high in soluble fiber

• This type of fiber binds to cholesterol in the digestive tract and helps remove it from your body. Good sources include oatmeal, oatmeal bread, oat bran cereal, beans and peas, apples, bananas and citrus fruits.

6. Increase whole grains in your diet

• Choose bread with at least 3 grams of dietary fiber per slice, whole-grain pastas and brown rice.

7. Use products containing plant sterol and stanol esters

• These components help keep your body from absorbing cholesterol.
• Consuming two to three grams a day decreases LDL cholesterol by 6 percent to 15 percent.
• Food products that have added cholesterol-lowering sterols and stanols include margarines, orange juice and yogurt.

8. Eat fatty fish twice a week

• Choose wild salmon over farm-raised to reduce possible toxin exposure.
• Pregnant or nursing women and children should limit tuna intake to 6 ounces a week and avoid swordfish, due to concerns about methyl mercury levels.

9. Increase the amounts of fruits and vegetables you eat

• Most women should have 1-1/2 cups of fruit and 2 to 2-1/2 cups of vegetables (without cheese sauce!) every day, according to new guidelines.
• Adding more of these to your diet fills you up, adds fiber and important nutrients and helps replace foods with saturated fats.
• For details on the new dietary recommendations, visit www.mypyramid.gov.

10. Keep an eye on dietary cholesterol

• Dietary cholesterol, such as is found in eggs, dairy products and some other foods, may raise cholesterol in the blood slightly, but newer studies find that consumption of dietary cholesterol is unlikely to substantially increase risk of coronary heart disease or stroke among healthy men and women. If you have other existing health conditions or risk factors for heart disease, such as diabetes, kidney disease, being overweight, smoking or having a family history of heart disease, you may need to monitor dietary cholesterol more closely.
• Egg yolks are filled with dietary cholesterol—213 milligrams in each. If you have elevated cholesterol, the National Cholesterol Education Program recommends you keep your consumption under 200 milligrams per day.
• Egg whites are cholesterol-free, so use two for each whole egg in recipes, or use cholesterol-free egg substitute, which works well in baking and omelettes.

Heart-Healthy Tips for Eating Away from Home

Here’s how to eat out and have a terrific meal without taking in too much fat and cholesterol:

 

1. Preparation counts. Order your food fresh, sautéed, grilled/broiled, or poached. If sautéed or broiled, ask for it to be cooked with olive oil or without fat. Have sauces served on the side, so you add only what you need.
2. Divide and conquer. Resist the pitfalls of inflated portions by eating only half of what you order. Take the rest home for an easy lunch or dinner the next day. Ask if you and your dining partner can share an entrée, with each of you ordering individual salads.
3. Balance. Have the nachos if you really want them, but order a healthy entrée. Dessert isn’t a no-no—pick fresh fruit or sorbet. Enjoy the bread or rolls, just skip the butter and drizzle on olive oil.
4. Sip slowly. Wine may raise HDL “good” cholesterol a bit, but there’s also evidence it can boost your triglyceride levels.
5. Fast food stops are OK. Most fast-food restaurants now offer healthier items than a bacon double cheeseburger. Depending upon which chain you visit, you may find salads (ask for nonfat or olive oil dressings), grilled chicken, yogurt, baked potatoes and fresh fruit cups.
6. Look for a heart-healthy symbol. Some restaurants put a heart or other sign next to healthful menu items. Choose from those.

For More Heart Healthy Info visit www.heart-strong.com

References

Lichtenstein, A.H. Dietary fat and cardiovascular risk: quantity or quality? Journal of Women’s Health. 2003 Mar.;12(2):109-14.

Mozaffarian, D., Rimm, E.B., King, I.B., Lawler, R.L., McDonald, G.B., Levy, W.C. Trans fatty acids ad systemic inflammation in heart failure. American Journal of Clinical Nutrition. 2004 Dec.;80(6):1521-5.

Thompson, G.R., Grundy, S.M. History and development of plant sterol and stanol esters for cholesterol-lowering purposes. American Journal of Cardiology. 2005 July 4;96(1 Suppl):3-9.

Associated Press. “U.S. Government Discards One-Size-Fits-All Food Pyramid.” 2005 Apr. 19.

© 2009 National Women’s Health Resource Center, Inc. (NWHRC) All rights reserved. Reprinted with permission from the NWHRC. 1-877-986-9472 (tollfree). On the Web at: www.healthywomen.org.

Blogging my way to better health:Day 32 of the 20 lb struggle

Getting lab results at the doctor's office

My physician was amazed! She couldn’t believe what I had accomplished in only a month. Here are the stats: GLUCOSE down from 123 to 100; CHOLESTEROL down from 211 to 158; TRIGLICERIDE down from 248 to 122. “This is tremendous improvement.  What you have accomplished is very significant,” she told me. 

 

“How did you do it?” she wanted to know.

“I’m writing a blog and it really keeps me focused on what I am eating.” I replied. And then with some pride I added, “And…I lost 9.5 lbs!”

What made you start blogging?” she inquired. 

“Actually you did, doctor. The last time I was here you really scared me.”

“I didn’t scare you” she protested.  “I just told you the truth.”

“Well, then I guess the truth was scary.”

She smiled and nodded her head.  “So many of my patients just won’t change.  It is heartbreaking to see them hurting themselves.  I don’t know how to reach them.”

“Tell them about my blog. Maybe that will help motivate them.”

As the doctor turned and walked towards the next exam room the nurse asked me what the blog was about.

“Well it isn’t really a diet blog or a nutrition blog (although it has that in it). I think most of us who are adults know what we have to do. We have read about diets and what to eat and how to exercise for years and years. Yet, we all have difficulty getting ourselves to do what we know is right. My blog is about diet psychology.  How to find the diet that is best for you. How to motivate yourself to be healthier and slimmer and keep yourself that way. I know it’s a struggle.  That’s why the word “struggle” is in the name of my blog. BUT. Nothing worth doing ever comes easy!”

Health Living by Reliv International

Take Steps to Improve Cholesterol

Many people nonchalantly visit the doctor for a routine check-up, have a few blood tests, and then whamo! Much to their surprise, they find out they have high cholesterol.

High cholesterol doesn’t offer any outward symptoms to send up a red flag that there’s a problem. But, along with high blood pressure, it’s a major risk factor for heart attack and stroke.

Cholesterol problems are known as lipid abnormalities, which include high total cholesterol, high LDL (“bad cholesterol”), low HDL (“good cholesterol) and high triglycerides.

Physicians often prescribe medications called statins to lower cholesterol. Unfortunately, while statins can be beneficial, they also can cause unpleasant side effects such as muscle pain or weakness, liver damage, headaches and digestive problems.

In addition to medication, physicians often recommend exercise and dietary changes to patients to improve their cholesterol levels. Adding at least 30 minutes of aerobic exercise three or more times a week can increase your “good” (HDL) cholesterol by 5-10 percent and lower triglycerides.

Certain foods can also help improve cholesterol levels, including:

* Avocados

* Barley

* Beans and lentils

* Fish

* Fresh vegetables and fruits, especially blueberries

* Oats and other whole grains

* Healthy fats such as olive oil, fish oil, flax

* Garlic

* Nuts and seeds, especially walnuts and almonds

Another Healthy Option

A healthier diet and regular exercise can definitely help your cholesterol levels. But here’s the kicker: Most studies and long-term follow-ups find most people fail to follow this lifestyle prescription. They may just rely on medication that sometimes still doesn’t lower cholesterol enough.

An easy way to further improve cholesterol levels — even if you also take statins — is through nutritional supplements. Soy and fiber each have been proven to improve lipid abnormalities and, in turn, benefit heart health. A recent multi-center, randomized, double-blind placebo-controlled study of Reliv Now® and FibRestore® found that these two nutritional supplements lowered risk factors for cardiovascular disease. See the study results.

Reliv’s CardioSentials® takes it a step further and works on multiple levels to support total heart health. CardioSentials has been clinically shown to reduce total cholesterol, LDL (bad) cholesterol and triglycerides for people with high cholesterol, as well as increase HDL (good) cholesterol and reduce blood glucose levels. Phytosterols help moderate cholesterol levels; policosanol helps maintain normal cholesterol and improve coronary blood flow; and an array of potent antioxidants help protect arterial walls and reduce lipid oxidation. If you would like a copy of the Clinical Study send me a comment and I will send it your way.

Cheers To Your Health

www.metabolic-syndrome-family.com

The Benefits of Tofu

The star of yesterday’s recipe, Tofu Stir Fry, was none other than tofu. As I mentioned in yesterday’s post, tofu is a versatile source of protein that takes on the flavors of whatever you cook it in, which makes it stand out in the protein world. But what is tofu and what are some of it’s benefits?

Tofu is made from the curds of soybean milk and is a great source of protein, which is wonderful for those who maintain a vegetarian diet. It is also a good source of iron, calcium (especially if it is enriched with calcium), and omega-3 fatty acids, which have cardiovascular benefits. Research has also shown that soy protein:

• lowers total cholesterol, LDL (”bad”) cholesterol, and triglyceride levels. It also may increase HDL (”good”) cholesterol levels.
• helps alleviate symptoms associated with menopause.
• helps reduce bone less and decrease risk of osteoporosis.
• is a good source of antioxidants selenium and copper.

There are various types of tofu ranging from silken to extra-firm tofu.  The more firm the tofu, the more calories and protein it has. Here is a general breakdown of nutrition stats for different types of tofu (per 3 oz serving):

• Silken: 45 calories, 2.5 grams total fat, 4 grams protein
• Soft: 60 calories, 3 grams total fat, 6 grams protein
• Firm: 70 calories, 3 grams total fat, 7 grams protein
• Extra-Firm: 80 calories, 4 grams total fat, 8 grams protein

As you can see there isn’t a big nutritional difference between the different forms of tofu, so you should feel free to use any kind you want without worrying about calories and fat.

What’s your favorite tofu dish?

[Via http://nutritioulicious.wordpress.com]

Home Instead In the News: Cooking For Seniors

(NEWS CENTER) — With an aging population more people are caring for senior citizens.

Home Instead Senior Care offers suggestions for cooking easy and healthy meals for seniors.

The group says there are 12 foods seniors should not live without including oatmeal, eggs, yogurt, fish, broccoli, rice and dark chocolate.

Home Instead officials also say by paying closer attention to the eating habits of our seniors we can live healthier lives ourselves.

Story by WCSH6.com

Home Instead Senior Care require our CAREGivers be able to cook healthy and well-made meals.  We ensure that your loved one will receive the foods seniors should not go without, and of course cater to our clients’ likings. We will provide outstanding CAREGivers to help your loved one with personal care, incidental travel, companionship, medication, reminders, light housekeeping, and even meal preparation. To learn more, call 248-203-2273 or visit www.homeinstead.com. Home Instead Senior Care is the world’s trusted source of in-home non-commercial personal care and companionship for seniors. Each franchise is independently owned and operated.

[Via http://michiganhomecare.wordpress.com]

Press Update:

I recently contributed to an article on heart health for Natural Health Magazine.

The article outlines why we need to keep out heart healthy, the foods we should avoid and the ones to include in our diets as well as lifestyle and supplement suggestions.

Unfortunately techonology is thwarting me from uploading the PDF, but please read a sample of my contribution below.

The magazine is out now in all good UK newsagents and supermarkets, its a really interesting read, so go buy it!

Garlic and spices

“Garlic is a natural blood thinner,” says Alison

Duker, who runs the nutritional consultancy

EatbetterNow, (eatbetternow.co.uk). “If the blood

is thick (due to excess fat intake for example) it

will be harder for the heart to pump it through

the body, especially if the arteries are narrow due

to cholesterol build-up, thus increasing blood

pressure. Garlic can also decrease the rate of

cholesterol manufacture.” Try to include

between one and three cloves per day in your

diet to get the full benefit.

Other heart-healthy flavourings to add to

your food include turmeric and ginger. Turmeric

contains curcumin which has been shown to

reduce the chances of developing heart failure,

while ginger has been proven to have bloodthinning

effects.

Folic acid

“Folic acid is essential for reducing levels of

homocysteine, a substance which is an

independent risk factor for atherosclerosis

(hardening of the arteries), heart attack, stroke

and vascular disease,” says Alison Duker.

“The body’s natural mechanisms to remove

homocysteine are dependent on a number of

nutrients, of which folic aid is a key player. It is

therefore very important to include foods high in

this vitamin in the diet, such as dark green leafy

vegetables, beans, walnuts, almonds, oatmeal,

avocados and coconuts.”

Magnesium

“Magnesium is nature’s relaxant and works in

conjunction with calcium for heart muscle

contractions,” says Alison Duker. “However,

decreased magnesium causes disturbances in

cardiac rhythm and can increase the risk of

hypertension (high blood pressure).”

Make sure you get your intake of magnesium

by eating plenty of dark green leafy vegetables,

sunflower seeds, buckwheat, almonds, cashew

nuts, walnuts, tofu, brown rice, figs and apricots.

[Via http://eatbetternow.wordpress.com]