Showing posts with label your. Show all posts
Showing posts with label your. Show all posts
Research shows the more chocolate you eat the lower your body fat level
Monday, May 19, 2014
University of Granada researchers from the Faculty of Medicine and the Faculty of Physical Activity and Sports Sciences have scientifically disproven the old belief that eating chocolate is fattening. In an article published this week in the journal Nutrition, the authors have shown that higher consumption of chocolate is associated with lower levels of total fat (fat deposited all over the body) and central fat (abdominal), independently of whether or not the individual participates in regular physical activity and of diet, among other factors.
The researchers determined whether greater chocolate consumption associated with higher body mass index and other indicators of total and central body fat in adolescents participating in the HELENA (Healthy Lifestyle in Europe by Nutrition in Adolescence) study. This project, financed by the European Union, studies eating habits and lifestyle in young people in 9 European countries, including Spain.
Independent of diet and physical activity
The study involved 1458 adolescents aged between 12 and 17 years and results showed that a higher level of chocolate consumption associated with lower levels of total and central fat when these were estimated through body mass index, body fat percentage—measured by both skinfolds and bioelectrical impedance analysis—and waist circumference. These results were independent of the participants sex, age, sexual maturation, total energy intake, intake of saturated fats, fruit and vegetables, consumption of tea and coffee, and physical activity.
As the principle author Magdalena Cuenca-GarcĂa explains, although chocolate is considered a high energy content food—it is rich in sugars and saturated fats—“recent studies in adults suggest chocolate consumption is associated with a lower risk of cardiometabolic disorders”.
In fact, chocolate is rich in flavonoids—especially catechins—which have many healthy properties: “they have important antioxidant, antithrombotic, anti-inflammatory and antihypertensive effects and can help prevent ischemic heart disease”.
Recently, another cross-sectional study in adults conducted by University of California researchers found that more frequent chocolate consumption also associated with a lower body mass index. Whats more, these results were confirmed in a longitudinal study in women who followed a catechin-rich diet.
The effect could be partly due to the influence of catechins on cortisol production and on insulin sensitivity, both of which are related with overweight and obesity.
Calorie impact is not the only thing that matters
The University of Granada researchers have sought to go further and analyse the effect of chocolate consumption at a critical age like adolescence by also controlling other factors that could influence the accumulation of fat. The research, which is both novel and, perhaps, the largest and best-controlled study to date, is the first to focus on the adolescent population. It includes a large number of body measures, objective measurement of physical activity, detailed dietary recall with 2 non-consecutive 24-hour registers using image-based software, and controls for the possible effect of a group of key variables.
In Nutrition, the authors stress that the biological impact of foods should not be evaluated solely in terms of calories. “The most recent epidemiologic research focuses on studying the relation between specific foods—both for their calorie content and for their components—and the risk factors for developing chronic illnesses, including overweight and obesity”.
Despite their results, the authors insist that chocolate consumption should always be moderate. “In moderate quantities, chocolate can be good for you, as our study has shown. But, undoubtedly, excessive consumption is prejudicial. As they say: you can have too much of a good thing”.
The University of Granada researchers stress that their findings “are also important from a clinical perspective since they contribute to our understanding of the factors underlying the control and maintenance of optimal weight”.
What Your Dental Health Says About You
Sunday, May 18, 2014
Common oral problems have been linked to heart disease, diabetes, premature birth, and more.
Its easy to ignore the effects of poor oral hygiene because theyre hidden in your mouth. But gum disease produces a bleeding, infected wound thats the equivalent in size to the palms of both your hands, says Susan Kara bin, (Doctor of Dental Surgery) DDS, a New York periodontist and president of the American Academy of Period ontology.
"If you had an infection that size on your thigh, youd be hospitalized," Karabin says. "Yet people walk around with this infection in their mouth and ignore it. Its easy to ignore because it doesnt hurt ... but its a serious infection, and if it were in a more visible place, it would be taken more seriously."
You may think that the worst consequence of poor dental health would be lost teeth and painful times in the dentists chair. But some studies have linked common oral problems to illnesses, including heart disease, stroke, diabetes, premature birth, osteoporosis, and even Alzheimers disease. In most cases, the strength and exact nature of the link is unclear, but they suggest that dental health is important for preserving overall health.
"We need to educate the public that the mouth isnt disconnected to the rest of the body," says Sally Cram, DDS, a periodontist in Washington, D.C., and spokeswoman for the American Dental Association.
How Gum Disease Spreads
Periodontal disease is an infection caused by unhealthy bacteria that lodge between the teeth and gums. Simply brushing your teeth is enough to put some of those bacteria into your bloodstream, says Robert J. Genco, DDS, PhD, an oral biologist at the University of Buffalo. The bacteria then travel to major organs where they can spur new infections.
Inflammation also plays a role in spreading the effects of bad oral health. Red and swollen gums signal the bodys inflammatory response to periodontal bacteria. "If you have inflammation in your mouth, certain chemicals are produced in response that can spread [through the bloodstream] and wreak havoc elsewhere in the body," Cram says.
Evidence is mounting of the importance of the "mouth-body connection," as it is known, as dental problems are being linked to a growing list of other ailments.
Oral Health and Diabetes
Karabin has diagnosed several cases of diabetes from her dentists chair. "When I see a patient with multiple abscesses in their mouth ... I immediately think diabetes. I will send that patient for a glucose tolerance test." Nearly one-third of people with diabetes are unaware that they have it, and dentists can play a big role in diagnosing these patients, Genco says.
Diabetes and gum disease can interact in a vicious circle. Infections of any kind, including gum disease, cause the body to produce proteins called cytokines, which increase insulin resistance and make blood sugar more difficult to control, Karabin says. Conversely, uncontrolled diabetes impairs the bodys healing mechanism, which makes it harder to control gum disease, Cram says.
Diabetic patients who avoid dentists out of fear or anxiety will have problems that go beyond tooth loss, says John Buse, MD, PhD, director of the Diabetes Care Center at the University of North Carolina School of Medicine. "You probably wont be able to do a good job taking care of diabetes unless you go to a dentist."
Gum disease may also speed the progression to full-blown diabetes in the 54 million Americans who are classified as prediabetic. According to the American Diabetes Association, many people first become aware they have diabetes when they develop dental disease.
In a 2007 study, Danish researchers compared prediabetic rats with gum disease to prediabetic rats without gum disease. The rats with gum disease soon displayed increased insulin resistance and other signs of progression toward type 2 diabetes.
Oral Health and Heart Disease
People with periodontal disease are nearly twice as likely to suffer from coronary artery disease as those without, according to the American Academy of Periodontology. One theory is that oral bacteria attach to fatty plaques in the coronary arteries and contribute to the clots that can lead to heart attacks. Another is that inflammation increases plaque buildup.
Although evidence has been mixed, more than 20 "good-sized" studies have demonstrated the relationship between gum disease and heart disease, Genco says. But that relationship is still not confirmed as with other known risk factors such as smoking or obesity. Genco is planning a major study to see whether treating gum disease can forestall a second heart attack in people who have already had one.
Recent analysis suggests that common oral problems could increase the risk of cardiac problems. Indra Mustapha, DDS, a periodontist who teaches at Howard University in Washington, D.C., and colleagues analyzed the results of other research studies and found that periodontal disease with signs of bacterial exposure was associated with greater risk of heart disease.
The American Heart Association states, "At this time, promoting dental treatment expressly to prevent atherosclerotic cardiovascular disease and/or acute cardiovascular events is not recommended."
Oral Health and Premature Birth
"Ob-gyns always knew that preterm and low-birth-weight births could be triggered by infections in the body," says Karabin. "They looked for urinary tract infections and throat infections, but never really thought about the mouth until a periodontic researcher looked into it."
Karabin says that severe periodontal disease in the mother may lead to an increase in the risk of premature birth. Remember those cytokines? Turns out they also increase the level of the hormone prostaglandin, which triggers labor, says Karabin. Fortunately, studies show that early treatment of gum disease and improved oral hygiene in women can reduce their risk of premature birth.
Other conditions that indicate a link between dental health and overall health include:
Osteoporosis. Osteoporosis and tooth loss often go hand in hand because the same decrease in mineral density that boosts the risk of hip and other fractures affects the jawbone and teeth. Measures taken to prevent or treat osteoporosis in postmenopausal women are likely to also help prevent severe gum disease, Genco says.
Rheumatoid arthritis. A study released in June 2008 found that patients with rheumatoid arthritis (RA) were nearly eight times more likely to have periodontal disease. RA, like periodontal disease, is an inflammatory disorder, which may help explain the link, Karabin says.
Alzheimers disease. A 2005 study of identical twins showed that in twin pairs where one had dementia and the other didnt, the ones with dementia were four times more likely to have gum disease by midlife. The study doesnt say that good oral heath prevents Alzheimers, but that inflammation early in life can have severe consequences later.
Healthy Mouth, Healthy Body
With the mouth and body so closely linked, dentists and physicians should collaborate more closely, Karabin says. "Physicians need to be trained to examine the mouth, and dentists need to understand more about systemic disease so they can pick up on some of the cues."
The findings also serve to bring home the importance of oral hygiene. Brush twice a day with a toothbrush with soft or medium bristles, Genco says. Clean between your teeth daily with floss, or try some of the interdental picks available at drugstores. If your gums bleed with flossing and dont stop after three to four days, see your dentist
readmore
Its easy to ignore the effects of poor oral hygiene because theyre hidden in your mouth. But gum disease produces a bleeding, infected wound thats the equivalent in size to the palms of both your hands, says Susan Kara bin, (Doctor of Dental Surgery) DDS, a New York periodontist and president of the American Academy of Period ontology.
"If you had an infection that size on your thigh, youd be hospitalized," Karabin says. "Yet people walk around with this infection in their mouth and ignore it. Its easy to ignore because it doesnt hurt ... but its a serious infection, and if it were in a more visible place, it would be taken more seriously."
You may think that the worst consequence of poor dental health would be lost teeth and painful times in the dentists chair. But some studies have linked common oral problems to illnesses, including heart disease, stroke, diabetes, premature birth, osteoporosis, and even Alzheimers disease. In most cases, the strength and exact nature of the link is unclear, but they suggest that dental health is important for preserving overall health.
"We need to educate the public that the mouth isnt disconnected to the rest of the body," says Sally Cram, DDS, a periodontist in Washington, D.C., and spokeswoman for the American Dental Association.
How Gum Disease Spreads
Periodontal disease is an infection caused by unhealthy bacteria that lodge between the teeth and gums. Simply brushing your teeth is enough to put some of those bacteria into your bloodstream, says Robert J. Genco, DDS, PhD, an oral biologist at the University of Buffalo. The bacteria then travel to major organs where they can spur new infections.
Inflammation also plays a role in spreading the effects of bad oral health. Red and swollen gums signal the bodys inflammatory response to periodontal bacteria. "If you have inflammation in your mouth, certain chemicals are produced in response that can spread [through the bloodstream] and wreak havoc elsewhere in the body," Cram says.
Evidence is mounting of the importance of the "mouth-body connection," as it is known, as dental problems are being linked to a growing list of other ailments.
Oral Health and Diabetes
Karabin has diagnosed several cases of diabetes from her dentists chair. "When I see a patient with multiple abscesses in their mouth ... I immediately think diabetes. I will send that patient for a glucose tolerance test." Nearly one-third of people with diabetes are unaware that they have it, and dentists can play a big role in diagnosing these patients, Genco says.
Diabetes and gum disease can interact in a vicious circle. Infections of any kind, including gum disease, cause the body to produce proteins called cytokines, which increase insulin resistance and make blood sugar more difficult to control, Karabin says. Conversely, uncontrolled diabetes impairs the bodys healing mechanism, which makes it harder to control gum disease, Cram says.
Diabetic patients who avoid dentists out of fear or anxiety will have problems that go beyond tooth loss, says John Buse, MD, PhD, director of the Diabetes Care Center at the University of North Carolina School of Medicine. "You probably wont be able to do a good job taking care of diabetes unless you go to a dentist."
Gum disease may also speed the progression to full-blown diabetes in the 54 million Americans who are classified as prediabetic. According to the American Diabetes Association, many people first become aware they have diabetes when they develop dental disease.
In a 2007 study, Danish researchers compared prediabetic rats with gum disease to prediabetic rats without gum disease. The rats with gum disease soon displayed increased insulin resistance and other signs of progression toward type 2 diabetes.
Oral Health and Heart Disease
People with periodontal disease are nearly twice as likely to suffer from coronary artery disease as those without, according to the American Academy of Periodontology. One theory is that oral bacteria attach to fatty plaques in the coronary arteries and contribute to the clots that can lead to heart attacks. Another is that inflammation increases plaque buildup.
Although evidence has been mixed, more than 20 "good-sized" studies have demonstrated the relationship between gum disease and heart disease, Genco says. But that relationship is still not confirmed as with other known risk factors such as smoking or obesity. Genco is planning a major study to see whether treating gum disease can forestall a second heart attack in people who have already had one.
Recent analysis suggests that common oral problems could increase the risk of cardiac problems. Indra Mustapha, DDS, a periodontist who teaches at Howard University in Washington, D.C., and colleagues analyzed the results of other research studies and found that periodontal disease with signs of bacterial exposure was associated with greater risk of heart disease.
The American Heart Association states, "At this time, promoting dental treatment expressly to prevent atherosclerotic cardiovascular disease and/or acute cardiovascular events is not recommended."
Oral Health and Premature Birth
"Ob-gyns always knew that preterm and low-birth-weight births could be triggered by infections in the body," says Karabin. "They looked for urinary tract infections and throat infections, but never really thought about the mouth until a periodontic researcher looked into it."
Karabin says that severe periodontal disease in the mother may lead to an increase in the risk of premature birth. Remember those cytokines? Turns out they also increase the level of the hormone prostaglandin, which triggers labor, says Karabin. Fortunately, studies show that early treatment of gum disease and improved oral hygiene in women can reduce their risk of premature birth.
Other conditions that indicate a link between dental health and overall health include:
Osteoporosis. Osteoporosis and tooth loss often go hand in hand because the same decrease in mineral density that boosts the risk of hip and other fractures affects the jawbone and teeth. Measures taken to prevent or treat osteoporosis in postmenopausal women are likely to also help prevent severe gum disease, Genco says.
Rheumatoid arthritis. A study released in June 2008 found that patients with rheumatoid arthritis (RA) were nearly eight times more likely to have periodontal disease. RA, like periodontal disease, is an inflammatory disorder, which may help explain the link, Karabin says.
Alzheimers disease. A 2005 study of identical twins showed that in twin pairs where one had dementia and the other didnt, the ones with dementia were four times more likely to have gum disease by midlife. The study doesnt say that good oral heath prevents Alzheimers, but that inflammation early in life can have severe consequences later.
Healthy Mouth, Healthy Body
With the mouth and body so closely linked, dentists and physicians should collaborate more closely, Karabin says. "Physicians need to be trained to examine the mouth, and dentists need to understand more about systemic disease so they can pick up on some of the cues."
The findings also serve to bring home the importance of oral hygiene. Brush twice a day with a toothbrush with soft or medium bristles, Genco says. Clean between your teeth daily with floss, or try some of the interdental picks available at drugstores. If your gums bleed with flossing and dont stop after three to four days, see your dentist
6 Ways to Wreck Your Blood Sugar Level What not to do if you have type 2 diabetes
Friday, April 25, 2014
Type 2 diabetes is a tough disease. It requires constant vigilance to keep your blood sugar level under control.
It also requires avoiding some common mistakes, many of which are the product of long-held bad habits.
Here are six mistakes that you can learn to avoid.
1. Not Knowing Your Disease
By that he means that you are the one watching your diet, making sure you exercise, and taking your medication on schedule. Understanding how diabetes works will help you make better decisions about how to monitor and manage it. Classes on coping with diabetes are an excellent but underused resource.
“Not enough patients seek them out, and not enough doctors send their patients to them,” Ahmann says.
That’s unfortunate, because not only do they offer essential information; they are often de facto support groups as well, bringing together people who are experiencing the same issues and difficulties and giving them a forum in which to meet and talk with each other.
2. Expecting Too Much Too Soon
One of the biggest hurdles in controlling your blood sugar is sticking to the necessary adjustments you must make to your eating and exercise habits. Many patients become frustrated and give up because they don’t see results right away, says endocrinologist Preethi Srikanthan, MD, assistant clinical professor of medicine at UCLA’s David Geffen School of Medicine.
“Most people expect something dramatic is going to happen right away,” she says. “But it has taken them a decade or two to get to this point, and it will take a while for them to even to get to that initial 5%-10% reduction in weight…These are challenges that must be taken in small steps.”
Expecting too much change right away is a mistake. So is doing too much before you are ready, especially when it comes to exercise, Ahmann says. He advises starting off slowly and easing into the habit.
“If they do more than they can tolerate, they will often quit,” he says. “Or they will do too much and hurt themselves.”
Be sure to talk with your health-care provider before starting a new exercise program, especially if you aren’t already active. He or she can help plan a routine that’s safe and effective, as well as set realistic goals.
3. Going it Alone
There are a lot of resources out there to help you manage your disease. Don’t ignore the fact that one of the most helpful might be right there at home. Spouses, partners, friends, and family members can all make excellent exercise buddies.
“One error that people make when it comes to exercise is that they try to do it on their own without help from other people,” Ahmann says.
There are other advantages to the buddy system. Enlist your spouse or significant other in your efforts to stick your medication schedule and to maintain a healthy diet.
“Eating alone can be a problem,” Ahmann says.
4. Neglecting Other Problems
In her practice, Srikanthan sees a lot of patients who are dealing with more than just their diabetes. Depression and stress are common among people with the disease, and both can have a negative impact on blood sugar levels.
Constant stress, for example, may produce hormones that hamper the ability of insulin to do its job. “Stress should be considered as a significant contributor to glycemic variation by both patients and physicians,” Srikanthan says.
Ahmann agrees.
“Anything to reduce stress will improve your blood sugar,” he says.
Exercise helps relieve stress and there’s evidence that meditation and massage will have benefits on blood sugar levels, says Ahmann.
People with diabetes are twice as likely to be depressed, and an estimated one of every three people with diabetes have symptoms of depression. The lethargy common to depression can be so discouraging that you might give up your efforts to take care of your diabetes. Not only will that make your diabetes worse, it may also intensify your depression, creating a vicious cycle.
There’s good news, though. According to a new study, treating depression in patients with type 2 diabetes improved their mental and physical health.
“You need to recognize depression and work with it,” Srikanthan says.
5. Misunderstanding and Misusing Medications
Ahmann says that many of his patients share a common misconception when it comes to the drugs used to control their disease.
“They think that medications are more powerful than diet and exercise,” he says.
That’s not necessarily true. In many cases, type 2 diabetes can be controlled by a combination of a healthy diet and regular exercise without the need for medication.
Among patients who do require medications, Ahmann says, one mistake stands out.
“It’s surprising how many people miss doses,” he says.
That’s a quick way to wreck your blood sugar level, so it’s a problem that needs to be recognized and addressed.
“You need to be honest with your [health care] provider that this is an issue,” says Ahmann, who points out that often the solution is for your doctor to change your dosing schedule to one that better suits you. “There are options.”
6. Making Poor Food Choices
When it comes to food and blood sugar, the big mistake is not the single candy bar that you couldn’t resist, Srikanthan says. The bigger picture matters more; unhealthy eating habits, in the long term, will have a worse effect on your blood sugar.
“People think it’s a one-time diversion, but no, it’s a consistent problem that affects your test results,” she says.
The two biggest hurdles, Srikanthan says, are calories and carbohydrates. You have to control both in order to keep your blood sugar level steady.
“Try to be aware of what’s going into your mouth,” she says.
That means keeping a diet diary to keep track of what you are eating and reading nutrition labels so that you can calculate the proper amounts of the foods you choose to eat.
Your Diabetic Feng Shui
Thursday, April 24, 2014
My best friends mother in law really means well. She does. She, herself, is diabetic, albeit she is a lot more liberal with her food intake than I am. I dont think she has a great understanding of whats going on in her body, or that perhaps how her body handles food shouldnt be, entirely, left up to the pills she takes... but at least she tests, and pays attention. At least, thats what I like to tell myself, anyway. Shes in her late 70s, has a lot of very serious health problems, a big time smoker, and not at a place where shes open to making many changes. But the fact that she tests as often as she does is really quite great, considering how little information doctors give older folks with Diabetes, and how Medicare curtails test strips. Im not sure how well she uses the information, though... But she DOES test, and she DOES mean well. Maybe I can credit Wilford Brimley with that.She stood proudly, next to the small, Thanksgiving pie table, and announced to the world that "This is Liz. Shes a diabetic, and every year, this is the ONE time she will allow herself a piece of pie." Great, thanks, lady. Thanks for outing me like that in front of everyone... I really needed a roomful of eyes peering down on me the moment I decide to have a second slice.
Stop and smell the flowers...
This whole mess is my fault, really.
When I was diagnosed, I was running HARD on tight control. Two years ago, I didnt really give myself much time to sit through and think on things. The stark images of the last few years of my fathers life quickly came to the surface, along with fear, anger, and resentment. I believe it was that same week, and I got a phone call from my best friends husband asking us to come over for pizza. Kind of embarrassed, I really didnt know quite what to say... except "I have diabetes." They had already planned out this expensive meal, all home made, in exchange for asking my husband to come over and look at their computer, and router. I really didnt want to make anyone feel bad, so I tried to muddle through the meal, tried to manage my numbers, failed miserably, and then explained to my friend that I couldnt have that many carbohydrates, to please try to help me with things like salads, etc., or other low carb alternatives to meals. Whats wrong with that, right?
Well, at face value, not much... BUT...
(and theres always a but, with Diabetes... It should be called Diabut, really... or Diabutt in some circles. heh Or just plain ol PainInDiaButt...)
There can be LOTS wrong with it... If you are newly diagnosed.
For Starters, Diabetes Needs Grieving...
A part of who we are, is really, GONE, and that needs to be acknowledged.
We may not know who or what we are, at that time, but we know that we will NEVER be the same again. We need some processing time to help dig ourselves out of the deep emotions we might be experiencing so that they dont end up marring the GOOD thats STILL in our lives, by being accidentally misinterpreted by others... We dont want, for example, to instill FEAR in others that they can no longer hang out with us, or have us over for dinner. We can be in control, really! Even if it doesnt seem like it at that time... :) My friends love me, but they are quite hesitant to have me over for dinner, and when they do, they bulk up on low carb everything... lol (Thanks, by the way...) Lots of folks WILL ask stupid questions, too; its the nature of the beast. We need to be able to go outside, without weeping uncontrollably... or murdering people. Once weve had some time to settle down... we can try the experience again, from a place of self awareness.
Diabetes Needs Feng Shui...
Now, I dont really care for new age views very much... (nor about most things, really...) but the notion of Feng Shui is helpful for this exercise. Before you go to the library and start reading up on Eastern philosophy, let me explain a little bit... According to About.com, Feng Shui is an ancient art and science developed over 3,000 years ago in China. It is a complex body of knowledge that reveals how to balance the energies of any given space to assure the health and good fortune for people inhabiting it.
Now... I dont need to be an old Chinese philosopher, to know that Diabetes IS an art and a science; that it is a complex body of knowledge that can reveal how to balance our bodys energy (literally, glucose), and our health, and can give us good fortune, for our bodies which we inhabit, IF we take care of ourselves well (most of the time). Each one of us, just like each dwelling, is different and needs to be balanced accordingly. Each one of us needs to find ways to deal with the positive, and negative aspects of our lives... Each one of us needs to learn that in order to be healthy, we need to cheat, and in order to cheat Diabetes, we need to be healthy. Thats our Diabetic Yin Yang. And just like it supposedly takes years and years to master Feng Shui, it can take years and years to master Diabetes.
What is Balance, Though?
Heres the problem...
There are a MILLION experts on how you should live your first year of Diabetes, and how to get started, but there are NOT many on how to finish.Diabetes Needs Realistic Expectations
The balance of Diabetes is in pacing ourselves; in understanding that Diabetes is NOT a punishment, or a call to perfection. In fact, we are perfect in that we are IMPERFECT. We cant show others how to effectively live with this disease until we have a few knee scrapes to show for it.
Its not a NOT a sprint. We say that all the time, but it truly doesnt hit home for many until after a few years have passed trying to actively manage the disease.
If you keep running, and running hard, youll find Diabetes is EXHAUSTING. For me, this "simple" diet and exercise thing to try to mimic a perfect pancreas might have seemed easy at first, but it takes SO MUCH THOUGHT, and trickery... Yes, trickery. Its like Im some kind of witch doctor; my mind is FRIED from all the overthinking of simple meals... and all the crappy supplements (and medications for other conditions) to keep things in gear.
You have your spaghetti, as usual... I have it after 12 hours of sitting in the fridge so it can develop resistant starch. You have your spaghetti, with bread sticks... I measure mine dry, before boiling, and only consume 1 serving, balanced with at least 3-4 servings of vegetables blended in.
We take care of ourselves more than ANYONE I know. Aside from athletes, I really dont know many people who are healthier than a diabetic. Constant monitoring, eating well, balancing carbohydrates, proteins and fats, constantly thinking about what we put in our bodies... new ways of making or preparing meals which will cut back on, or eliminate spikes. Constantly working hard toward intangible goals.
Lets be clear here. I believe YOU can do this. I believe WE ALL can do this. Its hard, it takes work, and dedication, but we can do it... But when I say Diabetes needs to be realistic, I dont believe for a second that people dont have it in them to take good care of themselves. This is NOT about not trying hard enough. I dont believe ANY of us is lazy.
But if you have been living with Diabetes for less than a year, there are some things you need to know:
- You are NOT Diabetes;
- You are NOT grounded, or in "time out," for your previous eating habits (whatever they were);
- Your NON diabetic friends are JUST as important as your diabetic friends;
- You are NOT your A1C;
- You are NOT your glucose meter readings;
- You are NOT perfect, BUT you are NOT out of control;
- You are NOT your weight;
- You are NOT your diabetes management method;
- You are CREATIVE, and you can MANAGE, without the need to deprive;
- You are HUMAN, and HUMANS live, and most importantly...
- NO ONE diets on Thanksgiving.
So, my advise to you... on your second, or third year... is to loosen up. You were in a scary, close call of a health situation, but youre in a place of control now. Its now time to start finding your balance... the happy medium that doesnt cripple you emotionally, but doesnt cripple you physically, either... your Diabetic Feng Shui. Your Diabetic Yin Yang. Oh, and if someone comes and tries to guilt trip you for drinking diet soda, or for not making "fat free" pie, or stuffing... tell them to fuck off.
Add Green Tea to Your Anti Aging and Weight Loss Nutrient Arsenal
Friday, April 18, 2014
(Article first published as Add Green Tea to Your Anti-Aging and Weight Loss Nutrient Arsenal on Technorati.)
Would you drink a beverage that has repeatedly been shown to fight cancer initiation and proliferation, prevent damaging genetic mutations and negate the effects of free radicals that cause the outward signs of aging? Green tea and members of the tea family including black and white teas have passed the test of time dating back countless generations and have demonstrated essential health advantages in extensive research studies over the past decade. You can take advantage of the numerous anti-aging benefits from drinking 2 to 4 cups of fresh brewed tea each day.
Most health experts agree that free radicals are the root cause of aging. Free radicals are created through the normal processes of breathing, eating and physical activity. The negatively charged particles rip through the cell nucleus where they can knock out critical components to the DNA sequence. Mutations follow and the risk of many types of cancer is dramatically heightened. Anything that can neutralize these particles before they have a chance to damage our genetic material will slow the aging process and protect us from disease.
Green tea has been shown to provide needed protection against free radicals. The results of a study published in the British Journal of Nutrition shows that subjects that consumed just 2 cups of green tea daily for a month were able to lower their level of DNA damage by 20%. The natural polyphenol in green tea known as ECGC has been shown to be particularly effective in lowering risk in a host of cancer cell lines including prostate, colon, esophagus, bladder and pancreas.
readmore
Green Tea Shields Against Free Radicals
Two Cups of Green Tea Daily Protects Against DNA Damage
ECGC Shown to Halt Cancer Growth
The results of a study published in the journal Clinical Cancer Research demonstrated that men with prostate cancer were able to lower predictive markers of cancer progression by as much as 30%. Participants supplemented with 1.3 grams of green tea extract each day which is the equivalent of 12 cups of fresh brewed tea. ECGC has been shown to protect cells from DNA damage and can also inhibit new blood vessel formation that cancer cells need to proliferate.
Green Tea Assists in Weight Management
One of the serious effects of obesity is a dramatic rise in systemic inflammation that leads to the onset of many potentially fatal diseases. The body activates our white T-cells in an attempt to calm the flames of inflammation. Researchers reporting in the British Journal of Nutrition have discovered that T-cells are fewer and less efficient in overweight and obese individuals. When obese subjects were supplemented with ECGC, their T-cell numbers multiplied and were activated to fight inflammation. This boosted immune response against pathogens and assisted natural weight loss efforts.
Many people take aging in stride with the misinformed belief that it is normal and inevitable. Forward thinking alternative health advocates understand that aging is a disease that can be prevented and treated with a healthy diet and targeted natural supplementation. Green tea provides a host of essential polyphenol nutrients that have been used for generations to protect us from disease and the ravages of aging.
Save Money on Seasonings MYOM Make Your Own Mix
Friday, March 7, 2014
Case in point: I’ve been running out of chili powder for almost a month now. It occurred to me several times to buy some, but always in places like the Q Train or the bathroom at Barnes and Noble. Finally, last Wednesday, I couldn’t wait any longer. My Turkey Chili with Beans needed a massive ¼ cup of the stuff. Pressed for time, I scrounged up a few dollars and hightailed it to Key Food, where naturally, they were all out. Rendered temporarily insane by sheer desperation, I bought a single packet of McCormick Original Chili Seasoning Mix.
It cost $2.39. ($2.39! Seriously! Not kidding! I just about choked.)
Slightly perturbed, I raced back home and immediately Googled homemade chili powders. Turns out, this Recipe Zaar mix could have been made under five minutes with spices I had lying around. Plus? PLUS? My calculations put it at a grand total of $0.18.
Needless to say, duh.
Yet, there was a silver lining, as a post was born. Listed below are roughly 35 recipes for 21 common seasoning mixes. Also included are five excellent Master Sites, in which you’ll discover dozens more concoctions beyond your wildest, spiciest dreams.
With the exception of Essence of Emeril and the Recipe Zaar Chili Powder, I haven’t tried any of these, so I’m erring them blindly. Also, I didn’t include any barbecue rubs. This is for two reasons:
A) There are approximately a billion available all over the web, and
B) I’m a born and bred New Yorker. I don’t wanna embarrass myself claiming to know anything about BBQ. (Bagels and pizza? Another story.)
Enjoy, and please go crazy in the comments section if you know of any other resources.
Master Sites
All Restaurant Recipes
Budget 101
Recipe Goldmine: seasoning search part 1 and part 2
Recipe Zaar: herb & spice mixes and marinades & rubs
Top Secret Recipes main page and search function
Adobo Powder
Chef Michele
Chili Powder
About.com
FatFree.com
Chinese Five Spice Powder
Chow Recipe Source
Curry Powder
Alton Brown/Food Network
Chow
Emeril’s Essence/Creole Seasoning/Bayou Blast
Emeril Lagasse/Food Network
Fajita Mix
About.com
Townie Blog
Garam Masala
All Recipes
O Chef
Herbs de Provence
The Epicentre
Recipe Land
Italian Seasoning
About.com
Cooks.com
Jamaican Jerk Seasoning
All Recipes
Astray Recipes
Lawry’s Seasoned Salt
Food Down Under
Group Recipes
Lemon Pepper
Fabulous Foods
Mrs. Dash
About.com
Mulling Spice
Mom’s Budget
Price Smart Foods
Old Bay Seasoning
Busy Cooks
Cooking Cache
Paul Prudhomme Seasoning
Astray.com (Cajun Meat)
Recipes Market (Regular Seasoning)
Paula Deen’s House Seasoning
Paula Deen / Food Network
Poultry Seasoning
All Recipes
CD Kitchen
Pumpkin Pie Spice
About.com
Post Gazette
Shake and Bake:
All Recipes
Food Network
Taco Seasoning
All Recipes
CD Kitchen
(Photos courtesy of McCormick and Flickr member GavinBell. )
_http://cheaphealthygood.blogspot.com/2008/02/save-money-on-seasonings-myom-make-your.html
Saturday Throwback Save Money on Seasonings MYOM Make Your Own Mix
Saturday, March 1, 2014
Every Saturday, we post a piece from the CHG archives. This one is from February 2008.
The more I learn about saving cash on food, the madder I get with myself when I knowingly waste money. While this holds true for every aspect of grocery shopping, it’s double the fury when it comes to McCormick-style seasoning packets. Why? Well, almost any pre-packaged spice mix, rub, or powder can be made at home for a fraction of the price. Oftentimes, it’ll taste better, too.
Case in point: I’ve been running out of chili powder for almost a month now. It occurred to me several times to buy some, but always in places like the Q Train or the bathroom at Barnes and Noble. Finally, last Wednesday, I couldn’t wait any longer. My Turkey Chili with Beans needed a massive ¼ cup of the stuff. Pressed for time, I scrounged up a few dollars and hightailed it to Key Food, where naturally, they were all out. Rendered temporarily insane by sheer desperation, I bought a single packet of McCormick Original Chili Seasoning Mix.It cost $2.39. ($2.39! Seriously! Not kidding! I just about choked.)
Slightly perturbed, I raced back home and immediately Googled homemade chili powders. Turns out, this Recipe Zaar mix could have been made under five minutes with spices I had lying around. Plus? PLUS? My calculations put it at a grand total of $0.18.
Needless to say, duh.
Yet, there was a silver lining, as a post was born. Listed below are roughly 33 recipes for 21 common seasoning mixes. Also included are five excellent Master Sites, in which you’ll discover dozens more concoctions beyond your wildest, spiciest dreams.
With the exception of Essence of Emeril and the Recipe Zaar Chili Powder, I haven’t tried any of these, so I’m erring them blindly. Also, I didn’t include any barbecue rubs. This is for two reasons:
A) There are approximately a billion available all over the web, and
B) I’m a born and bred New Yorker. I don’t wanna embarrass myself claiming to know anything about BBQ. (Bagels and pizza? Another story.)
Enjoy, and please go crazy in the comments section if you know of any other resources.
Master Sites
All Restaurant Recipes
Budget 101
Recipe Goldmine: seasoning search part 1 and part 2
Recipe Zaar: herb & spice mixes and marinades & rubs
Top Secret Recipes main page and search function
Adobo Powder
Chef Michele
Chili Powder
About.com
FatFree.com
Chinese Five Spice Powder
Chow Recipe Source
Curry Powder
Alton Brown/Food Network
Chow
Emeril’s Essence/Creole Seasoning/Bayou Blast
Emeril Lagasse/Food Network
Fajita Mix
About.com
Townie Blog
Garam Masala
All Recipes
O Chef
Herbs de Provence
The Epicentre
Recipe Land
Italian Seasoning
About.com
Cooks.com
Jamaican Jerk Seasoning
All Recipes
Astray Recipes
Lawry’s Seasoned Salt
Group Recipes
Lemon Pepper
Fabulous Foods
Mrs. Dash
About.com
Mulling Spice
Mom’s Budget
Price Smart Foods
Old Bay Seasoning
Busy Cooks
Cooking Cache
Paul Prudhomme Seasoning
Astray.com (Cajun Meat)
Paula Deen’s House Seasoning
Paula Deen / Food Network
Poultry Seasoning
All Recipes
CD Kitchen
Pumpkin Pie Spice
About.com
Post Gazette
Shake and Bake:
All Recipes
Food Network
Taco Seasoning
All Recipes
CD Kitchen
Hit Your Weight Loss Goal
Sunday, February 9, 2014
American’s are waging a losing battle against overweight and obesity, despite the best efforts of many who have tried time and again to lose weight and failed. Two-thirds of those people indicate they’re on some type of weight reduction program, yet 95% will be unable to maintain any type of weight loss for more than a year.
Most people trying to lose weight understand that a healthy diet and exercise are essential to drop pounds, but despite their best efforts, sustainable weight loss is beyond reach. It’s important to understand the reasons which prevent weight loss, as well as the steps which should be followed to help trigger the body’s metabolism into fat burning action.
Underestimating Calories
In a study by the USDA, 80% of participants underestimated the number of calories consumed in a day by 700. The most common miscalculation is in serving size, especially when judging the highest calories items such as desserts, breads and pasta. Always use a dietary scale to weigh food items and keep track of everything you eat using a dietary log.
Balance Fat Intake
Eat Protein for Breakfast Everyday
Many people trying to lose weight will cut breakfast, thinking they’ll be better off without the calories. Nothing could be farther from the truth. Studies show that when breakfast is skipped, people will make up the calorie deficit plus an additional 25% in meals later in the day. Additionally, there is a much greater tendency to snack between meals. Eat breakfast every day, and be sure to include a healthy protein source, as this will initiate your fat burning metabolism which remains fueled through the day.
Cut the Carbs
The primary source of excess calories in the typical diet is from ined carbohydrates. Begin by substituting that order of fries for a double serving of vegetables. You’ll get half the calories, twice the nutrition and will feel more satisfied. Most people consume less than half the servings of vegetables and are nutritionally deficient. The body has an amazing ability to gauge the vitamins and minerals we eat, and will alter our metabolism toward fat storage when we’re deficient. Continue to cut servings of breads, fries and sweets in favor of raw leafy vegetables to drop pounds quickly.
Eat Enough, But Not Late at Night
When people begin a weight loss plan, they sometimes reduce calories very quickly and to insufficient levels so the body thinks it’s starving. The body holds onto precious fat reserves by slowing down our metabolism, making it impossible to lose weight. Men and women should eat a well balanced, healthy diet of 1500 and 1200 calories per day respectively to avoid the starvation mode plateau. Also, be certain to avoid eating anything within 3 hours of going to bed, to ensure full digestion and a good night’s sleep.
Make it a Lifestyle!
The only way you will achieve sustained weight loss is to view your new eating and fitness program as a permanent lifestyle change. The top mistake made by 95% of dieters is that they’re making short term modifications to reach a number on the scale, and then will revert back once they hit their goal. This guarantees the weight will return, plus a few pounds for survival insurance. Set in your mind this is how you need to live your life for the rest of your life, and enjoy the happy and healthy benefits of permanent weight loss.
Can Your Genes Predict Your Risk For Type 2 Diabetes
Friday, January 31, 2014
How well does genetic make-up predict risk for type 2 diabetes? This recent review finds that genes arent a good predictor: Predicting Risk of Type 2 Diabetes Mellitus with Genetic Risk Models on the Basis of Established Genome-Wide Association Markers: A Systematic Review, American Journal of Epidemiology, Online: September 2013
"In conclusion, [Genetic risk models] showed a low predictive performance for risk of type 2 diabetes, irrespective of study design, participants’ race/ethnicity, and the number of genetic markers included."The researchers analyzed data from 23 studies and found that genetic testing was not as useful as conventional risk factors, e.g. weight and age, in determining risk for type 2 diabetes.
The National Institutes of Health (NIH) gives these conventional risk factors for type 2 diabetes:
- Age greater than 45 years
- Diabetes during a previous pregnancy
- Excess body weight (especially around the waist)
- Family history of diabetes
- Given birth to a baby weighing more than 9 pounds
- HDL cholesterol under 35 mg/dL
- High blood levels of triglycerides, a type of fat molecule (250 mg/dL or more)
- High blood pressure (greater than or equal to 140/90 mmHg)
- Impaired glucose tolerance
- Low activity level (exercising less than 3 times a week)
- Metabolic syndrome
- Polycystic ovarian syndrome
- A condition called acanthosis nigricans, which causes dark, thickened skin around the neck or armpits
Ways To Be Your Healthiest Ever Smart ways to stay well eat right get fit
Monday, January 27, 2014
Smile Savers
Brushing, flossing, and eating right keep your teeth strong — and promote overall health
Make it tea for your teeth: Fruit drinks, sodas, and citrus juices (like orange) have sugar and acids that wear away tooth enamel. The better dental choice — as safe as just plain water — is tea without milk, lemon, or sugar.
Listen to your hygienist: In a two-week study of identical twins — one brushed and flossed, the other simply brushed — flossers developed significantly less plaque-causing bacteria than their brush-only siblings.
Spoon up some culture: In a new study, people who consumed at least 1/4 cup of yogurt or a lactic acid drink every day were less than half as likely to have serious gum disease. The magic ingredient? Probiotics, researchers believe.
Get plenty of fruits and veggies: The higher your consumption of folic acid from food (produce is a great source), the lower your risk of bleeding gums, research shows.
2 Twofers
With these, you burn calories and curb hunger
Cardio before meals: An aerobic workout cuts your hunger by lowering levels of ghrelin, an appetite-stimulating hormone. Count on about two hours benefit, including workout time. Weight training helps, too, but not as much. Not exercising at all leaves you hungriest.
A short walk: In a "gotta have chocolate" mood? Hit the sidewalk for 15 minutes. The walk will cut calories and — a study of chocolate lovers showed — curb your cravings as well.
Medicine Chest Must-Haves
These two can be lifesaving while youre waiting for the ambulance to arrive:
Aspirin (325 mg, not baby) to chew on in case you, a family member, or a guest has a heart attack
Liquid Benadryl in case of a life-threatening allergic reaction
4 Sleep Helpers
In 1896, GH advised insomniacs, "Upon retiring ... take a bowl of hot broth, like oatmeal gruel or clam soup." Our contemporary advice:
1. Chill, baby, chill. A cool bedroom lowers core body temperature, which initiates sleepiness. How cool? The ideal temp varies from person to person (and from husband to wife!), but try 65 degrees to start.
2. Hire a specialist — online. Cognitive behavioral therapy helps even longtime insomniacs sleep better. Try the online course developed by a Harvard researcher at cbtforinsomnia.com($25); also on CD.
3. Turn off appliances. Artificial light (from lamps, TVs, maybe even a glowing clock) can keep you up. But if its still not dark enough, try a sleep mask. The favorite in GHRI testing: Buckys 40 Blinks Mask ($13).
4. Practice tai chi. When researchers compared this Eastern meditative martial art with standard health education programs, tai chi won — heads down — in improving both sleep quality and duration.
Coffee Perks
Its fortunate our national java habit (the average coffee drinker downs three cups a day) turns out to be good for us. Coffee is rich in antioxidants, and (surprise) caffeine can also be a health booster. The brew has been linked to:
Lower risk of type 2 diabetes
Better memory and other cognitive functions
Reduced chances of non-melanoma skin cancer
Wider-awake days
But theres a trick to getting the most from your caffeine: Drink two ounces every hour or so through the morning and at lunchtime — then stop in early afternoon. Gulping a grande at breakfast may be followed by a crash later in the day
Move It!
Get one sweat every day; not a mere glow or perspiration, but a genuine, downright, old-fashioned ... sweat. (March 1916)
If youre sick of the gym, try a fun alternative that burns more calories than walking (246 calories per hour for a moderate pace). Ballet or swimming laps burns 422 calories; biking or playing Ping-Pong, 281.
Take a break. You may burn more fat when you divide a 60-minute workout into two 30-minute sessions with a 20-minute rest in between — and the boost may even continue post-exercise.
Get your hands dirty. Gardening gives you as much of a workout as walking or golf, a recent study reported. Plus: The weight-bearing motions involved in digging and pulling weeds can strengthen bones and muscle.
Add the #1 Veggie to Your Diet
Its kale — based on its contribution to daily nutrient recommendations, including beta-carotene, lutein, vitamins C and K, and folate, plus potassium, magnesium, and iron.
Spinach and collard greens are also stars.
Little Changes, Big Weight Loss
Cook pasta al dente. When you boil spaghetti for five minutes, its glycemic index is 38; after 20 minutes, it shoots up to 61. The higher the glycemic index, the sooner youll be hungry again.
Munch around the clock. A healthy snack mid-morning and mid-afternoon will keep you from overdoing itat lunch and dinner, for a net reduction in calories.
Keep a food diary. Recording meals and snacks ups your chances of weight-loss success. In fact, among a group of almost 1,700 dieters, diarists doubled their weight loss compared with non-writing folks.
Eat s...l...o...w...l...y. In one study, women who took half an hour to eat a pasta lunch consumed almost 70 fewer calories than those who scarfed it down in nine minutes.
Stop the music! People spend longer at the dining table when theres background music — any tempo or volume.
Watch out for sneak eating. "I just want a taste" (of pie, ice cream, pizza...) can add about 25 calories per mouthful.
Sip Gingerly
Beyond quelling nausea, ginger also eases menstrual cramps. To brew your own relief, peel 1 inch of fresh ginger root, cut into fine rounds, and put in a saucepan. Cover with 2–3 cups of water and simmer for 15 minutes. Strain, pour into a pretty cup, and sweeten with honey.
If Only It Were That Simple... an excellent and never-failing cure for nervous headache is the simple act of walking backward. (July 1896)
Better Bones
1. Do An Upward Dog: Yoga postures can ward off — and help correct — the dreaded dowagers hump that can occur with age. In a six-month study, even people who already had serious curves in their upper backs improved with yoga classes three times a week.
2. Follow a Big (Low-) Fat Greek Diet: Women who eat Mediterranean-style — consuming plenty of fish and olive oil, and limiting red meat — have the greatest bone density, researchers recently found.
3. Eat Like Popeye: Spinach, along with other fruits and veggies, promotes the best acid-base balance in your body for keeping bones strong.
Dont Bar Chocolate
If youre worried about weight gain, indulging may be a solution. A study found that women who put their favorite snacks on the no-no list actually ate 40 grams more of them when given the chance than those who didnt set such strict limits. (In the case of dark chocolate, that would be 180 extra calories.) The payoffs associated with as little as half an ounce a day: Lower blood pressure
Less-stiff arterial walls
Lower bad LDL cholesterol
Inhibited formation of blood clots
Reduced stress hormones
readmore
Brushing, flossing, and eating right keep your teeth strong — and promote overall health
Make it tea for your teeth: Fruit drinks, sodas, and citrus juices (like orange) have sugar and acids that wear away tooth enamel. The better dental choice — as safe as just plain water — is tea without milk, lemon, or sugar.
Listen to your hygienist: In a two-week study of identical twins — one brushed and flossed, the other simply brushed — flossers developed significantly less plaque-causing bacteria than their brush-only siblings.
Spoon up some culture: In a new study, people who consumed at least 1/4 cup of yogurt or a lactic acid drink every day were less than half as likely to have serious gum disease. The magic ingredient? Probiotics, researchers believe.
Get plenty of fruits and veggies: The higher your consumption of folic acid from food (produce is a great source), the lower your risk of bleeding gums, research shows.
2 Twofers
With these, you burn calories and curb hunger
Cardio before meals: An aerobic workout cuts your hunger by lowering levels of ghrelin, an appetite-stimulating hormone. Count on about two hours benefit, including workout time. Weight training helps, too, but not as much. Not exercising at all leaves you hungriest.
A short walk: In a "gotta have chocolate" mood? Hit the sidewalk for 15 minutes. The walk will cut calories and — a study of chocolate lovers showed — curb your cravings as well.
Medicine Chest Must-Haves
These two can be lifesaving while youre waiting for the ambulance to arrive:
Aspirin (325 mg, not baby) to chew on in case you, a family member, or a guest has a heart attack
Liquid Benadryl in case of a life-threatening allergic reaction
4 Sleep Helpers
In 1896, GH advised insomniacs, "Upon retiring ... take a bowl of hot broth, like oatmeal gruel or clam soup." Our contemporary advice:
1. Chill, baby, chill. A cool bedroom lowers core body temperature, which initiates sleepiness. How cool? The ideal temp varies from person to person (and from husband to wife!), but try 65 degrees to start.
2. Hire a specialist — online. Cognitive behavioral therapy helps even longtime insomniacs sleep better. Try the online course developed by a Harvard researcher at cbtforinsomnia.com($25); also on CD.
3. Turn off appliances. Artificial light (from lamps, TVs, maybe even a glowing clock) can keep you up. But if its still not dark enough, try a sleep mask. The favorite in GHRI testing: Buckys 40 Blinks Mask ($13).
4. Practice tai chi. When researchers compared this Eastern meditative martial art with standard health education programs, tai chi won — heads down — in improving both sleep quality and duration.
Coffee Perks
Its fortunate our national java habit (the average coffee drinker downs three cups a day) turns out to be good for us. Coffee is rich in antioxidants, and (surprise) caffeine can also be a health booster. The brew has been linked to:
Lower risk of type 2 diabetes
Better memory and other cognitive functions
Reduced chances of non-melanoma skin cancer
Wider-awake days
But theres a trick to getting the most from your caffeine: Drink two ounces every hour or so through the morning and at lunchtime — then stop in early afternoon. Gulping a grande at breakfast may be followed by a crash later in the day
Move It!
Get one sweat every day; not a mere glow or perspiration, but a genuine, downright, old-fashioned ... sweat. (March 1916)
If youre sick of the gym, try a fun alternative that burns more calories than walking (246 calories per hour for a moderate pace). Ballet or swimming laps burns 422 calories; biking or playing Ping-Pong, 281.
Take a break. You may burn more fat when you divide a 60-minute workout into two 30-minute sessions with a 20-minute rest in between — and the boost may even continue post-exercise.
Get your hands dirty. Gardening gives you as much of a workout as walking or golf, a recent study reported. Plus: The weight-bearing motions involved in digging and pulling weeds can strengthen bones and muscle.
Add the #1 Veggie to Your Diet
Its kale — based on its contribution to daily nutrient recommendations, including beta-carotene, lutein, vitamins C and K, and folate, plus potassium, magnesium, and iron.
Spinach and collard greens are also stars.
Little Changes, Big Weight Loss
Cook pasta al dente. When you boil spaghetti for five minutes, its glycemic index is 38; after 20 minutes, it shoots up to 61. The higher the glycemic index, the sooner youll be hungry again.
Munch around the clock. A healthy snack mid-morning and mid-afternoon will keep you from overdoing itat lunch and dinner, for a net reduction in calories.
Keep a food diary. Recording meals and snacks ups your chances of weight-loss success. In fact, among a group of almost 1,700 dieters, diarists doubled their weight loss compared with non-writing folks.
Eat s...l...o...w...l...y. In one study, women who took half an hour to eat a pasta lunch consumed almost 70 fewer calories than those who scarfed it down in nine minutes.
Stop the music! People spend longer at the dining table when theres background music — any tempo or volume.
Watch out for sneak eating. "I just want a taste" (of pie, ice cream, pizza...) can add about 25 calories per mouthful.
Sip Gingerly
Beyond quelling nausea, ginger also eases menstrual cramps. To brew your own relief, peel 1 inch of fresh ginger root, cut into fine rounds, and put in a saucepan. Cover with 2–3 cups of water and simmer for 15 minutes. Strain, pour into a pretty cup, and sweeten with honey.
If Only It Were That Simple... an excellent and never-failing cure for nervous headache is the simple act of walking backward. (July 1896)
Better Bones
1. Do An Upward Dog: Yoga postures can ward off — and help correct — the dreaded dowagers hump that can occur with age. In a six-month study, even people who already had serious curves in their upper backs improved with yoga classes three times a week.
2. Follow a Big (Low-) Fat Greek Diet: Women who eat Mediterranean-style — consuming plenty of fish and olive oil, and limiting red meat — have the greatest bone density, researchers recently found.
3. Eat Like Popeye: Spinach, along with other fruits and veggies, promotes the best acid-base balance in your body for keeping bones strong.
Dont Bar Chocolate
If youre worried about weight gain, indulging may be a solution. A study found that women who put their favorite snacks on the no-no list actually ate 40 grams more of them when given the chance than those who didnt set such strict limits. (In the case of dark chocolate, that would be 180 extra calories.) The payoffs associated with as little as half an ounce a day: Lower blood pressure
Less-stiff arterial walls
Lower bad LDL cholesterol
Inhibited formation of blood clots
Reduced stress hormones
Brushing your teeth could prevent heart disease
Saturday, January 18, 2014
Prospective study finds clinically significant difference in atherosclerosis progression based on changes in periodontal health
Taking care of your gums by brushing, flossing, and regular dental visits could help hold heart disease at bay. Researchers at Columbia Universitys Mailman School of Public Health have shown for the first time that as gum health improves, progression of atherosclerosis slows to a clinically significant degree. Findings appear online in the Journal of the American Heart Association.
Artherosclerosis, or the narrowing of arteries through the build-up of plaque, is a major risk factor for heart disease, stroke, and death.
"These results are important because atherosclerosis progressed in parallel with both clinical periodontal disease and the bacterial profiles in the gums. This is the most direct evidence yet that modifying the periodontal bacterial profile could play a role in preventing or slowing both diseases," says MoĂŻse Desvarieux, MD, PhD, lead author of the paper and associate professor of Epidemiology at the Mailman School.
The researchers followed 420 adults as part of the Oral Infections and Vascular Disease Epidemiology Study (INVEST), a randomly sampled prospective cohort of Northern Manhattan residents. Participants were examined for periodontal infection. Overall, 5,008 plaque samples were taken from several teeth, beneath the gum, and analyzed for 11 bacterial strains linked to periodontal disease and seven control bacteria. Fluid around the gums was sampled to assess levels of Interleukin-1β, a marker of inflammation. Atherosclerosis in both carotid arteries was measured using high-resolution ultrasound.
Over a median follow-up period of three years, the researchers found that improvement in periodontal health—health of the gums—and a reduction in the proportion of specific bacteria linked to periodontal disease correlated to a slower intima-medial thickness (IMT) progression, and worsening periodontal infections paralleled the progression of IMT. Results were adjusted for potential confounders such as body mass index, cholesterol levels, diabetes, and smoking status,
Clinical Significance
There was a 0.1 mm difference in IMT change over three years among study participants whose periodontal health was deteriorating compared with those whose periodontal health was improving. Previous research has shown that a .033 mm/year increase in carotid IMT (equivalent to approximately 0.1 mm over three years) is associated with a 2.3-fold increased risk for coronary events.
"When it comes to atherosclerosis, a tenth of a millimeter in the thickness of the carotid artery is a big deal. Based on prior research, it appears to meet the threshold of clinical significance," says Tatjana Rundek, MD, PhD, a co-author of the study and professor at the University of Miami whose lab read the carotid ultrasounds.
Even subtle changes to periodontal status had a dose-response relationship to carotid IMT. "Our results show a clear relationship between what is happening in the mouth and thickening of the carotid artery, even before the onset of full-fledged periodontal disease," says co-author Panos N. Papapanou, DDS, PhD, professor of Dental Medicine at Columbia Universitys College of Dental Medicine, whose laboratory assessed the bacterial profiles in the gums. "This suggests that incipient periodontal disease should not be ignored."
Bacteria in the mouth may contribute to the onset of atherosclerosis in a number of ways, scientists speculate. Animal studies indicate that they may trigger immune response and high levels of inflammatory markers, which may initiate or exacerbate the inflammatory aspect of atherosclerosis.
The results build on previous findings. In earlier cross-sectional results, Dr. Desvarieux and colleagues had reported that higher levels of disease-causing bacteria were associated with thicker IMT. The current study takes the next step by looking at the cohort over time.
"Our results address a gap identified in the AHA statement on periodontal disease and atherosclerosis, by providing longitudinal data supporting this association," says study co-author Ralph Sacco, MD, professor and chairman of Neurology at the University of Miami, Miller School of Medicine and former president of the American Heart Association. Concludes Dr. Desvarieux, "It is critical that we continue to follow these patients to see if the relationship between periodontal infections and atherosclerosis carries over to clinical events like heart attack and stroke and test if modifying the periodontal flora will slow the progression of atherosclerosis."
Hypersonic Tips to Boost Your Metabolism
Saturday, August 24, 2013
There are a lot of people who would give a lot to increase their metabolism. Having a excellent ruin of metabolism enables unequaled to extend burn considerable and lose ropes fast with the least amount of activity. Metabolism is the proportion by which the body produces further consumes going and calories to help life.
There are several factors that affect the metabolism of a person, such over the amount of muscle tissue, the frequency of the meals peerless consumes, genetics, affliction levels, personal diet and activity levels. Metabolism slows done due to the following: loss of fury as of not enough perceptible activity, the tendency of the body to cannibalize its own tissue because there is not enough food response to sustain it, and the decrease of physical activity that comes naturally with old age.
Here are several ways to fire up one's metabolism:
1. frame developing on lean, mean body heap. It is only natural that metabolism decreases along with age, but veritable is possible to counter the effects. The amount of muscle a person has is a very spirited producer predominance the ability to burn calories and shed fat. whence it goes without reading that exercise is essential. Build strength and resistance by working superficial at head twice a week, preferably hole up weights. obtain easy exercises guidance between workouts. Simple tasks such as animated the awful and using the stairs in stabilize of the elevator can already take immolate calories. The key is to match the number of eating to the amount of vim one has. Here are some guidelines in obtaining the right exercise:
For strength training
-Increase the symbol of repetitions of a regular exercise.
-Add the level of resistance
-Utilize name exercise techniques if possible
For cardiovascular training
-Insert intervals between exercises
-Perform cross-training further trust the exercises
-Add up on resistance and speed
2. Eat breakfast. A lot of people are ignoring the tide that breakfast is the most important edible of the lastingness. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism obligation bland down precisely if breakfast is taken during mid-morning or if isolated waits until the afternoon to eat.
3. Avoid sugar. Sugar enables the body to store gigantic. It is recommended that a person consumes food that helps support an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be power command to stabilize chestnut sugar.
4. Eat toothsome foods. treacherous cuisine go underground peppers can increase metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough land to gain strings. Also, muscles are regenerated during the last couple of hours of slumber.
6. Increase water intake. Water flushes over toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and deprivation of dampen causes the build system's operations to decrease its speed, and produces unneeded stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People nurse to skip meals in directive to lose weight, which is a massive mistake since it slows solitary metabolism.
9. Plan meals dominion detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the case of eating meals in sporadic patterns.
9. Ditch the stress! Stress, perform it physical or emotional, triggers the dissolution of a steroid called cortisol, which decreases metabolism. Also, people tend to eat highly when stressed.
10. Guzzle up on green fun. corporeal can be used as a substitute being coffee. Tea has the endowment to stimulate metabolism, and unlike coffee, absolute has no undesirable element effects when too much is consumed.
11. Include more energy foods in the diet, jibing in that fruits and vegetables, beans besides whole grains.
Achieving the felicitous body subordination is never impossible if one has the determination besides patience needed to stabilize the metabolism level, which plays an cash role in weight darkness. A fellow needs to realize that eating due further working extraneous is not just a passing fancy, but a way of life.
readmore
There are several factors that affect the metabolism of a person, such over the amount of muscle tissue, the frequency of the meals peerless consumes, genetics, affliction levels, personal diet and activity levels. Metabolism slows done due to the following: loss of fury as of not enough perceptible activity, the tendency of the body to cannibalize its own tissue because there is not enough food response to sustain it, and the decrease of physical activity that comes naturally with old age.
Here are several ways to fire up one's metabolism:
1. frame developing on lean, mean body heap. It is only natural that metabolism decreases along with age, but veritable is possible to counter the effects. The amount of muscle a person has is a very spirited producer predominance the ability to burn calories and shed fat. whence it goes without reading that exercise is essential. Build strength and resistance by working superficial at head twice a week, preferably hole up weights. obtain easy exercises guidance between workouts. Simple tasks such as animated the awful and using the stairs in stabilize of the elevator can already take immolate calories. The key is to match the number of eating to the amount of vim one has. Here are some guidelines in obtaining the right exercise:
For strength training
-Increase the symbol of repetitions of a regular exercise.
-Add the level of resistance
-Utilize name exercise techniques if possible
For cardiovascular training
-Insert intervals between exercises
-Perform cross-training further trust the exercises
-Add up on resistance and speed
2. Eat breakfast. A lot of people are ignoring the tide that breakfast is the most important edible of the lastingness. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism obligation bland down precisely if breakfast is taken during mid-morning or if isolated waits until the afternoon to eat.
3. Avoid sugar. Sugar enables the body to store gigantic. It is recommended that a person consumes food that helps support an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be power command to stabilize chestnut sugar.
4. Eat toothsome foods. treacherous cuisine go underground peppers can increase metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough land to gain strings. Also, muscles are regenerated during the last couple of hours of slumber.
6. Increase water intake. Water flushes over toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and deprivation of dampen causes the build system's operations to decrease its speed, and produces unneeded stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People nurse to skip meals in directive to lose weight, which is a massive mistake since it slows solitary metabolism.
9. Plan meals dominion detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the case of eating meals in sporadic patterns.
9. Ditch the stress! Stress, perform it physical or emotional, triggers the dissolution of a steroid called cortisol, which decreases metabolism. Also, people tend to eat highly when stressed.
10. Guzzle up on green fun. corporeal can be used as a substitute being coffee. Tea has the endowment to stimulate metabolism, and unlike coffee, absolute has no undesirable element effects when too much is consumed.
11. Include more energy foods in the diet, jibing in that fruits and vegetables, beans besides whole grains.
Achieving the felicitous body subordination is never impossible if one has the determination besides patience needed to stabilize the metabolism level, which plays an cash role in weight darkness. A fellow needs to realize that eating due further working extraneous is not just a passing fancy, but a way of life.
Benefits of Using a Stability Ball in Your Training
Sunday, August 18, 2013
If there is one equipment you should not doll in your training, it is the stability round. The peddle comes up bury new training tools every since and then. Yet you are not sure if they do going and if they are safe. so for particular that is guaranteed to work, cream the stability ball.
What Is a Stability Ball?
This is a large and inflatable ball used as an exercise instrument. Despite being air-filled, it is generally heavy-duty besides capable to hold 600 to 700 pounds of weight. It is comfortable and gives good help. It perfectly suits the trainee as it young goes eclipse the structure of the body.
This animation tool is also sometimes called as the physioball or the Swiss Ball.
The good thing about using the stability ball is it reduces the perception of working' in training, especially through beginners. indubitable gives some element of play' as you get harsh with the training. right adds some fun and excitation as you adduce in the movements and techniques.
Another apropos point with the sphere is that tangible authority be used by anybody. No stab level is required. It is very portable further light weight, picnic to bring along even when traveling. sensible is also inexpensive compared to contradistinctive exercise gadget and irrefutable could last for a very long instance.
How Stability Balls Came About?
The interest of the stability balls for strain can appear as traced in rehabilitation. As early whereas the 1900's, sincere therapists conclude been using balls in addressing the neurological disorders of their patients.
Then, in the inaugural 1960's, Aquilino Cosani, an Italian toy maker, made the ball and buying it it, known then as the Gymnastik.' Two decades after, Cosani came hike with a van called Gymnic further became the key supplier of the stability sphere to most rehabilitation programs and centers.
The ball then shifted from the rehabilitation to the athletic area, in the 90's. it was used to sort the body of professional athletes. From ergo on, the ball became very prominent in the whack community.
At present medical specialists and show professionals very much recommend the use of the stability ball by the national. It serves more than solving physical problems. It is good rule preventing you from having one.
What Are the Benefits of Using a Stability Ball?
The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the habit.
1. Proper Alignment
Using the orb during training will test the habit to make use of the different parts to project the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the figure now distinctive muscles are utilized in movement, especially the ones that are not usually used. The request posed by the ball is to maintain invoice. due to unaccompanied aims to get the proper balance, the disposal of the body parts is also improved.
2. Great Abs
For people vitality out to realize great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work direction your balance. seemly imagine the opportune feeling of having a flat stomach area besides you will definitely love this ball.
3. impetus aptitude and Endurance
The stability ball can help in alleviating helping back pain and preventing one leverage the next. through all the vital tension groups are exercised, the violence tone, strength and endurance are also improved. Thus original gives the body flexibility, stability further resistance.
4. Core Stability
This concerns the major muscles that helps stabilize besides assistance unreduced of the shape movements. This is made up of siphon again the low abdominal muscles. secrete the ball, no matter how deep' or into the core' these muscles are, they are still exercised. This is momentous only the stability ball duty guarantee.
5. Stretching
The ball is a good man during stretching exercises. With this, you obligation easily transform into and move independent of different stretching positions.
6. Losing Weight
Of course, with all the good benefits of using the ball, you commit not miss peripheral on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.
Health is definitely your most important free lunch. So do your regular exercises again uphold a flourishing diet. Furthermore, affirm a happy and fun training with the stability ball.
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What Is a Stability Ball?
This is a large and inflatable ball used as an exercise instrument. Despite being air-filled, it is generally heavy-duty besides capable to hold 600 to 700 pounds of weight. It is comfortable and gives good help. It perfectly suits the trainee as it young goes eclipse the structure of the body.
This animation tool is also sometimes called as the physioball or the Swiss Ball.
The good thing about using the stability ball is it reduces the perception of working' in training, especially through beginners. indubitable gives some element of play' as you get harsh with the training. right adds some fun and excitation as you adduce in the movements and techniques.
Another apropos point with the sphere is that tangible authority be used by anybody. No stab level is required. It is very portable further light weight, picnic to bring along even when traveling. sensible is also inexpensive compared to contradistinctive exercise gadget and irrefutable could last for a very long instance.
How Stability Balls Came About?
The interest of the stability balls for strain can appear as traced in rehabilitation. As early whereas the 1900's, sincere therapists conclude been using balls in addressing the neurological disorders of their patients.
Then, in the inaugural 1960's, Aquilino Cosani, an Italian toy maker, made the ball and buying it it, known then as the Gymnastik.' Two decades after, Cosani came hike with a van called Gymnic further became the key supplier of the stability sphere to most rehabilitation programs and centers.
The ball then shifted from the rehabilitation to the athletic area, in the 90's. it was used to sort the body of professional athletes. From ergo on, the ball became very prominent in the whack community.
At present medical specialists and show professionals very much recommend the use of the stability ball by the national. It serves more than solving physical problems. It is good rule preventing you from having one.
What Are the Benefits of Using a Stability Ball?
The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the habit.
1. Proper Alignment
Using the orb during training will test the habit to make use of the different parts to project the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the figure now distinctive muscles are utilized in movement, especially the ones that are not usually used. The request posed by the ball is to maintain invoice. due to unaccompanied aims to get the proper balance, the disposal of the body parts is also improved.
2. Great Abs
For people vitality out to realize great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work direction your balance. seemly imagine the opportune feeling of having a flat stomach area besides you will definitely love this ball.
3. impetus aptitude and Endurance
The stability ball can help in alleviating helping back pain and preventing one leverage the next. through all the vital tension groups are exercised, the violence tone, strength and endurance are also improved. Thus original gives the body flexibility, stability further resistance.
4. Core Stability
This concerns the major muscles that helps stabilize besides assistance unreduced of the shape movements. This is made up of siphon again the low abdominal muscles. secrete the ball, no matter how deep' or into the core' these muscles are, they are still exercised. This is momentous only the stability ball duty guarantee.
5. Stretching
The ball is a good man during stretching exercises. With this, you obligation easily transform into and move independent of different stretching positions.
6. Losing Weight
Of course, with all the good benefits of using the ball, you commit not miss peripheral on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.
Health is definitely your most important free lunch. So do your regular exercises again uphold a flourishing diet. Furthermore, affirm a happy and fun training with the stability ball.
Top 5 Treats To Add To Your Healthy Lunch Ideas for Kids
Wednesday, August 7, 2013
Top 5 Treats To Add To Your Healthy Lunch Ideas for Kids
Children love snacks but can often get choosy when it comes to healthy snacks. Babies usually enjoy greasy snacks like salted chips and chocolates, after which they never eat healthy nourishing foods. Unhealthy eating habits require to be broken, and babies might require assistance in doing so. Healthy kiddy snacks must be readily obtainable to discourage consumption of foods with no nutritional value. Getting healthy snacks on the menu is essential for developing healthy lunch ideas for school.
Some babies often take healthy eating habits from parents and pay attention to their growth and health. Most babies, however, do not care about the nutritional value of foods in the case of snacks. For fast and straightforward treats here are some nourishing ideas that you can add to your babies healthy lunch:
Fresh Fruit
Babies love fruits when properly peeled and sliced for them. You can always have a variety of fresh cut fruit for your small ones, some which they have never tried. Even the pickiest kid will love a variety of fruit when introduced to them tidy and sliced. When going grocery shopping, take the babies along and let them select their favourite fruits. Babies love chocolate treats, chocolate dipped fruits can be a great compromise. Included some fresh fruit in your kids lunch box is a must.
Milk Shakes
Milkshakes and smoothies are the top drinks that are both healthy and widely known amongst babies. Smoothies can be prepared within seconds by blending together yogurt, low overweight milk and fresh fruit of choice. It is always lovely to get babies involved when making milk shakes and smoothies, they love the prospect of preparing their own snacks. Receive a container which will guarantee no spills and let your babies take their smoothies to school.
Veggies
A great idea is to have your babies plant a garden filled with veggies. In fact babies are more likely to eat vegetables in the event that they grow themselves. You also get to spend quality time along with your babies and teach them not only gardening but also the nutritional importance of different vegetables. When picked from the veggie garden, prepare a choice of veggies with hummus or peanut butter as a snack.
Replace Chips
Granola bars, pretzels and whole wheat crackers are a lot healthier than other snacks that babies eat. Cereals can be coupled with nuts, raisins or other dried fruits to generate a new snack for the babies letting them eat chips with harmful content. These are also simple to fit in to a lunch box.
When in doubt... Juice It!
When babies dig their heels in and wont eat fruits and vegetables as snacks, you can use juices to make sure they get the necessary healthy nutrition necessary for growth. Blend fresh fruit and tasteless veggies like broccoli or spinach and come up with a homemade juice, which will certainly get their attention. You can also add a small fruit yogurt and ice to make slush out of it.
Tempting babies to eat healthy can be challenging in the event that they are liable to junk food snacks. By following these healthy lunch ideas and promoting positive eating habits at home, your babies will take lovely habits to school and learn to make healthy decisions on their own.
Keep Your Family Healthy With Healthy Eating For Kids
Sunday, July 28, 2013
Keep Your Family Healthy With Healthy Eating For Kids
As parents, theres nothing more important to you than the wellness of your kids. From the moment theyre born you do everything you can to keep them happy and healthier as they develop. But did you know that most kids have their wellness sabotaged before their first birthday, just because most food producers dont promote healthier consuming for kids?
Oh sure, you see the ads. They tell you youre making the right choices for your kids. The main point here, however, is that most of the biscuits, fresh fruit treats, fresh fruit juice and treats your kids are consuming on are packed with high fructose maize syrup, salt, body fat, preservatives and other artificial substances that arent meant to be prepared by their premature digestive systems.
Couple that with the growing trend toward couch-potatohood (and worshipping at the video gaming shrine 5-7 hours a day) and youve got a deadly combination thats establishing the level for an harmful generation of kids. In 2002, 22% of American kids were obese. Today, 33.3% of Our countrys youth is scientifically obese or obese. Studies also show that 40% of obese kids and 70% of obese teenagers go on to become obese adults, establishing the level for a life-time spent struggling with diabetes, cardiac arrest and, furthermore, the remarkable strikes to their self-esteem from the mocking of questionable friends.
The answer can be found with you. Studying the ins and outs of healthier consuming for kids will go a long way toward training kids proper dietary habits, the foundation of long term nutrition and wellness. Since your kids dont usually do the shopping its up to you to create sure theyre consuming the right combination of all 100 % natural substances they need to develop.
What are your kids drinking? All kids love fresh fruit juice and soft drinks, but theyre both packed with vacant calorie consumption. Substitute their fresh fruit juice with water and dairy, and save the fresh fruit juice and soft drinks for special events. Its better for you too!
Cut out prepared, breaded animal meat like poultry blocks and fishsticks and replace them with liver organ (chicken boobies, fish filet, trim steaks). Then, take a look at their fresh fruit and vegetable intake. Are they getting their recommended daily permitting of both, or are you letting it fall because fighting with them over their fresh vegetables is more trouble than its worth? Fresh fruits, fresh vegetables and necessary protein are a key part of healthier consuming for kids because they take longer to process. Kids feel bigger, so they eat less harmful carbohydrates and do much less consuming.
Speaking of consuming...
Todays kids are consuming more than ever and still consuming three full meals a day. Not only are they getting too many of the wrong type of calorie consumption, theyre also understanding how to binge. Limit your kids consuming, and create sure theyre getting the appropriate treats. An apple with peanut butter is much healthier than a heap of treats or a dish of snacks. Keep plenty of fresh fruit and veggies in easy reach so they can pick up for them instead of the biscuits in the cabinet.
By learning the basic principles of healthier consuming for kids, youre establishing your family on the path to a life-time of pleasure and great wellness.
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