Part 1: Carbohydrates - Recommended Intake of Carbohydrates

Cereals, cookies, candies, breads and cakes provide rich carbohydrate source. Fruits are less valuable as carbohydrate source because of their large water content. However, the dried portion of these foods, sold as dehydrated product, contains almost pure or concentrated carbohydrate.

The typical Malaysian diet contains about 50% of the total calories from carbohydrates. for a sedentary 70kg man this amounts to a daily intake of 300g of carbohydrate. For more physically active and those involved in training, carbohydrates should represent about 60% of daily calories (400-600g), predominately as unrefined, fiber-rich fruits, grains and vegetables. During intense training, one needs to increase to 70% of total calories consumed (9-10 g per kg of body mass).

Carbohydrates - the athlete's fuel

Athletes who regularly eat a varied, carbohydrate-rich diet have sufficient energy stores to fuel their increased activity during a competitive event. Some coaches recommend a special precompetition meal to prevent hunger and to provide the water and additional energy the athlete will need during competition. Most athletes eat 2 - 4 hours before their event. Some athletes perform their best if they eat a small amount 30 minutes before competing, while others eat nothing for 6 hours beforehand.

For many athletes, carbohydrate-rich foods serve as the basis of a precompetition meal. However, to some, there is no magic pre-event diet. They recommend choosing foods and beverages that you enjoy and that don't bother your stomach and suggests experimenting during the weeks before an event to see which foods work best for you.

One source of energy for working muscles is glycogen, which is made from carbohydrates and stored in your muscles. Every time you work out, you use some glycogen. If you don't consume enough carbohydrates, your glycogen stores can become depleted, which can lead to fatigue.

Some trainers and athletes use "carbohydrate loading" to increase the amount of glycogen in muscles. An athlete eats 10 - 12 g of carbohydrate per kg of body weight for 5 - 7 days before a competitive event and gradually reduces the intensity of the workouts. That's a lot of carbohydrate - 700-800 grams for a 150-pound person. The day before the event, the athlete rests and eats the same high-carbohydrate diet. Those who participate in endurance sports which require 90 minutes or more of non-stop effort use this technique. Most athletes don't need to do this and can get what they need from eating a diet that gets more than half of its calories from carbohydrates.

Part 1: Carbohydrates - Kind and Sources

Except for lactose and a small amount of glycogen from animal origin, plants provide the carbohydrate source in human diet.

Monosaccharides
1) Glucose - forms naturally in food or in the body through digestion of more complex carbohydrates. The liver can also make glucose from amino acids etc.

2) Fructose - occurs in fruits and honey. Converts to glucose in the liver.

3) Galactose - does not exist freely in nature; it combines with glucose to form milk sugar in mammary glands.

Oligosaccharides
2-10 monosaccharides form together and bond chemically.

1) Sucrose - (glucose+fructose) or table sugar. Occurs in sugar cane, honey, maple syrup & brown sugar.

2) Lactose - (glucose+galactose). Found in milk and milk sugar

3) Maltose - (glucose+glucose). Found in beer, breakfast cereals and germinating seeds.


Polysaccharides

Linkage of 3 to thousands of sugar molecules. Formed by dehydration. Commonly reffered to as complex carbohydrate it is the most important dietary source of carbohydrate (accounts for 50% of carbo intake).

PLANT SOURCES
1)Starch - storage form of carbohydrates in plants, occurs in seeds, rice, corn and various grains of bread, cereal, pasta and pastries. Large amount also in peas, beans, potatoes and roots.

2) Fiber - nonstarch, structural polyssacharide. Fiber resist breakdown by human digestive enzymes although a small portion ferments by action of intestinal bacteria. Fiber exist exclusively in plants; they make up the structure of leaves, stems, roots, seeds and fruit coverings.
-Water soluble fiber (lowers cholesterol) - psyllium husk, B-glucan, pectin & guar gum present in oats, beans, brown rice, peas, carrot, corn husk and many fruits.
-Water insoluble (scrapes and cleans intestine)- cellulose, hemicellulose and lignin and cellulose-rich products (wheat bran).

ANIMAL POLYSACCHARIDE
Glycogen, the storage carbohydrate peculiar to mammalian muscles and liver. It is stored by binding many glucose molecules together by a process called glucogenesis.

Note: a well-nourished 80kg person stores approximately 500grams of carbohydrate. Of this, muscles glycogen accounts for 400 grams, followed by 90-110 grams as liver glycogen with 2-3grams in blood as glucose.

Each gram of either glycogen or glucose contains 4 calories(Kcal) of energy, the person stores 1500-2000 kcal as carbohydrate - enough energy to power a 20 mile run at high intensity.

During exercise, the glycogen in the muscles (intramuscular glycogen) provide most of the energy for active muscles. The glycogen in the liver breaks down into glucose for other extramuscular metabolic functions.

Nutrition - The Base for Human Exercise and Performance

Nutrition and exercise are naturally linked. A lot of you may argue that you may already know a fair bit on nutrition and that well-balanced diet readily provides optimal sports performance. This is not exactly true!

The optimal performance of the human body in exercise calls for looking at the framework of energy capacities and performance, with the understanding of energy sources and diverse nutrients play energy release and transfer. Only then can we we critically evaluate claims about certain nutritional supplements and dietary modifications to enhance physical performances.

Remember that nutrients provide energy and regulate the biological processes in exercise, so dietary modifications often lead to improved performances.

The Science Behind Exercise

Exercise Physiology! What is it? Basically, it is the science behind exercise. That is what I will dwell into from now till the end of the year.

Part 1- Nutrition
part2 - Energy
Part 3- Energy Transfer
Part 4 - Enhancing performances
Part 5 - Exercise, Successful aging, Disease Prevention

I had always been interested in sports. I played a lot of football when I was young, played rugby for Wesley College and racket sports. Upon graduation, I attended a one-year course on Sports Medicine run by the Australia Medical Association (WA) for General Practitioners while I was a resident in Sir Charles Gairdner Hospital.

These days, I still run 3 times a week (7-10km), gym once a week, and swim 2 times week (30-50 laps of the 50m pool).

Biological Value of Proteins

Since not all proteins are of the same quality, there is a measure of protein quality known as the Biological Value (BV). The BV is a reflection of how well the protein is digested and absorbed.

Egg is a good source of quality protein and is benchmarked with a BV value of 100.

BIOLOGICAL VALUE (BV) OF COMMON PROTEINS

Egg 100
Cow’s milk 91
Egg white (albumin) 88
Fish 83
Meat 80
Chicken 79
Soya 74
Rice 59
Beans 49

The reason why meats and fish have a low BV is that its BV value is measured after it is cooked. When proteins are heated, some of their amino acids are denatured – changed in their molecular structure – and rendered useless. Some amino acids can even be destroyed.

Protein Sources

Fish

Choose from non-fatty white meat fish such as trout, carp or occasionally wild salmon (my favorite). Oily fish are rich in essential fatty acids, and are very good for regulating hormone and blood sugar levels.

Nuts and seeds

Nuts and seeds are good. They contain a lot of essential fatty acids, or good fats. When you eat a lot of essential fatty acids, you won't put on weight easily - they even help you lose weight.

Nuts and seeds contain a powerhouse good stuff - the full profile of amino acids, vitamin A,B,C and E and the minerals calcium, magnesium, potassium, zinc, iron, selenium and manganese. Sunflower seeds, flax seeds, alfafa seeds, pumpkin seeds, almons, chestnuts, cashews, pecans, brazil nuts and walnuts are good.

Nuts and seeds are so nutrient-dense, so you do not need to eat a lot of them. - a teaspoon a day would be more than enough. I sprinkle them on breakfast cereals or my oats. Some people use them in cooking as garnishes or to flavour a gourmet dish.

Good Proteins

No doubt protein is important but too much is also no good as the body cannot store the protein it does not immediately use. Instead the liver converts excess protein into glucose and toxins.

Meat, fish, poultry, eggs and milk are rich sources of protein but they aren't the best sources as the liver finds it hard to digest all that fat as well as the antibiotics and other chemicals used in the raising of animal produce. Your body has to work harder to digest meat proteins.

It is better to vary your protein sources ie. also get them from grains., nuts, spouted seds and leafy veggies.

Beans (4) - Soybean

Soybean has a compete protein content. They also have several anticancer compounds and have a balancing effect on male and female hormones.

Every cell needs protein. It is needed to manufacture antibodies, enzymes, hormones, for cell growth and repair, repair of muscles and bones, etc.

Beans (3) - Lentils

Lentils are a delicious part of dishes that range from hearty soups to spicy entrees. in addition, all this flavor comes in a legume that experts consider one of the world's healthiest foods. Lentils are major source or protein, fiber, folic acid and iron (making it a food for expecting mothers). Lentils have all these benefits, yet are low in calories and have almost no fat. Next time your at the market, don't forget lentils. They're a perfect part of any meal.


Benefits
Lentils are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.

Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up--not out.

Lentils—A Fiber All Star

Check a chart of the fiber content in foods; you'll see legumes leading the pack. Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type.

Love Your Heart—Eat Lentils

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream--a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.

Lentils' magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body.

Lentils Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods.

Iron for Energy

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea--especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Beans (2) - Green (Mung) Beans

This bean can lower high blood pressure, treat gastrointestinal ulcers and urinary problems, and cleanse the blood by introducing more oxygen.

Mung beans also called "lok tao" is a liver cleanser and good for detox.

Mung beans are a good source of Vitamins A, B, C & E, calcium, iron, magnesium, potassium, and amino acids. Mung beans contain 20% protein and are a good source of foliate and dietary fiber.

Beans (1) - Red (Aduki) Beans

RED BEAN: THE WEIGHT LOSS BEAN

Red beans are high in nutrients but low in calories. This bean, with its exceptionally high levels of fiber, vitamin B complex, and minerals (iron, manganese & zinc), acts as a natural diuretic to relieve the body of excess fluids. It also removes unwanted mucus, congestion and stools, burns fat and balances protein metabolism for weight management.

If you want to lose weight, this is the bean for you.

There are many ways to eat red bean - red bean salad, red bean casserole, pancake, red bean stew red bean soup, red bean porridge (Korean) ,etc, etc.

Nutrient Profile
ONE CUP of cooked red (aduki) beans has as much iron as 4 ounces of lean steak, more folate than a cup of cooked spinach, and about as much protein as 4 tablespoons of peanut butter.

CALORIES 294
PROTEIN 17 G
FAT 0 G
FIBER 12 G
IRON 4.6 MG
POTASSIUM 1,224 MG
ZINC 4 MG
VITAMIN [B.sub.1] (THIAMIN) .26 MG
FOLATE 278 MCG

Beloved Beans

Beans are basically seeds from a pod of specific plants. Most of them are packed with complete protein and almost no fat.

Beans are great for weight loss. They also lower cholesterol, prevent heart disease and rid the body of toxins. Importantly they are a good source of complex carbohydrates.

Carbohydrates is important for the body for fuel. If you stop eating carbohydrates, you will feel weak and depressed. Instead of eating high GI refined carbohydrates, eat high GI complex carbohydrates like beans. Remember beans are essential for good health. Eat them regularly!

Wheat & Noodles

When I was young I thought only Westerners ate wheat (cereals etc). But a lot of noodles are actually made of refined wheat. Of course people will tell you that you are better of eating unrefined wheat bla!bla!bla!


Udon = Japanese thick noodles Udon noodles are white, Japanese wheat flour noodles, that are round or flat.


Chinese Wheat noodles= Chinese wheat starch noodles Made from strong plain wheat flour and water. These delicate noodles are mostly used in soups.


Chow mein noodles These egg and wheat flour noodles are used to make chow mein, in which the cooked noodles are formed in to a pancake and fried on both side.



Miswa = misua These wheat noodles are very slender. The dried noodles can be deep-fried to make a crunchy nest, or boiled for 2-3 minutes to make a salad, or added directly to soup.

Pancit Canton = flour sticks = pancit mian These dried yellow noodles are used to make a dish called pancit. They're made with wheat flour, coconut oil, and yellow food coloring.

Shanghai noodles Shanghai noodles are fresh, white wheat flour noodles that need to be cooked in boiling water before use.



Hokkien noodles Hokkien noodles are egg and wheat-flour noodles that have been cooked and lightly oiled before before packaging. They need no preparation before use - simply stir-fry or add to soup or salads.

Of course there are other noodles like wanton mee that is made from eggs etc, etc.

Good Grains (6) - Wheat

Bread, pasta, bagels, crackers, cakes, and muffins just begin to describe the list of foods made with this grain. A lot of Chinese noodles are actually made from wheat (not rice).



Wheat, in its natural unrefined state, features a host of important nutrients. Therefore, to receive benefit from the wholesomeness of wheat it is important to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.

BENEFITS

The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction-the standard for most wheat products, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies-means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain-its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.

Good Grains (5) - Oats

Oats contain more good fats than any other grains. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients. It is also rich in B-vitamins.




Lower Cholesterol Levels

A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan.

Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease

Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.

Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition.


Stabilize Blood Sugar

Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.

Oats and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Oats and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.



Antioxidant Benefits

In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.

Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as oats, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day).

Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day). Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).

Good Grains (4) - Corn

Corn is a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorous and manganese.


HEART
Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies.

Folate, helps to lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Homocysteine can directly damage blood vessels, so elevated blood levels of this dangerous molecule are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease.

It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered each year by 10%. Folate-rich diets are also associated with a reduced risk of colon cancer. A cup of corn supplies 19.0% of the DV for folate


LUNGS
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer.

MEMORY

Corn is a good source of thiamin, providing about one-quarter (24.0%) of the daily value for this nutrient in a single cup. Thiamin is an integral participant in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function.

Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits

Research shows that whole grains, such as corn, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.

Good Grains (3) - Brown Rice

The difference between brown rice and white rice is not just color!

A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing.

If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain-a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely without its original nutrients.





Brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium.

The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

Good Grains (2) - Barley

Barley must have its fibrous outer hull removed before it can be eaten. Barley grains with their hulls still on are called covered barley. Once the grain has had the inedible hull removed, it is called hulled barley. At this stage, the grain still has its bran and germ, which are nutritious. it is good for your stomach and digestion. Hulled barley is considered a whole grain, and is a popular health food. Go for this kind of barley - ie. wholegrain barley.

Pearl barley or pearled barley is hulled barley which has been processed further to remove the bran. It may be polished, a process known as "pearling".

Hulled or pearl barley may be processed into a variety of barley products, including flour, flakes similar to oatmeal, and grits. It may be malted and used in the production of alcoholic beverages.

Good Grains (1) - Amaranth

Amaranth is a good grain. It contains even more calcium and magnesium than cow's milk. it is used for making chapatti.

In Malaysia, we eat the leaf of the amaranth - bayam.

Good Grains

Good "unrefined" grains are rich in nutrients and good for the body. Generally the darker the color the more unrefined the grain i.e amaranth, barley, millet, corn, rye etc.

Refined grain such as white rice, white bread and white pasta are devoid of most nutrients and fiber due to the refining process. These processed grains behave like sugar when eaten, rushing into the blood system and causing havoc (high glycemic index). This results in sugar imbalances, weight gain, mood swings and sugar cravings.

Body Signs (14) - Always Yawning

You are probably hypoglycemic (low blood sugar).

Solutions:
1).Try some spirulina to balance your blood - liquid or tablets.
2).Try some ginseng tincture (or go to a ginseng shop and get them to grind it to a powder for you in a jar; I then mix tiny amounts with hot water to drink). It will help regulate your blood sugar plus give you alertness.

Body Signs (13) - Urine

DIFFICULTY IN URINATING

If you feel the urge to pee but it won't come out easily, you may need to energize your kidney and bladder. In older men, it may be due to prostatic problems.

Eat: [Beans] - aduki, kidney
[Fluids} - cranberry, nettle/dandelion tea, plenty of water, soups from celery, carrots, asparagus, lima beans, squash
[Fish] - trout, salmon

TOO MUCH PEE & ALWAYS RUNNING TO THE TOILET

i.e every 15 mins or so.
Sign of low kidney energy and tired bladder.
Can be caused by too much carbonated drinks

Try: aduki beans, black beans, barley, wild salmon and trout to help the kidneys.
If you are prone to infections try cranberry juice and make soups from celery, carrots, squash, asparagus, lima beans.

CLOUDY URINE
Body may be damp and acidic due to wrong foods. Acidic body leads to bacteria growth. Body is also lethargic, sluggish and tired.

Eat: spirulina to help dry the damp; eat aduki beans, sweet potatoes and other root veggies.

Body Signs (12) - Itchy bottom

It can be caused by either food sensitivities or haemorrhoids.

FOOD SENSITIVITIES

Do a pulse test. Your average heart beat is fairly stable even when you are eating. If there is a food allergy your pulse will increase by more than 10 beats. Do a pulse check before and after food

Solutions:
Try some bee propolis before food to minimise food reaction.
Eggs, citrus fruits or dairy products are often the culprits so watch out for them.

HAEMORRHOIDS

Due to liver congestion. You congest your liver through poor food choices.

Solution:
Local haemorrhoid application creams and pessaries - consult the pharmacist.
Try taking Milk Thistle.

Body Signs (11) - Stools Part4

LOOSE AND RUNNY STOOLS

This is not the same as a single bout of diarrhea caused by a virus or bacteria. It is whereby you get runny stools that are not truly formed. It could be a weak spleen function.

What to do:
1). Eat plenty of raw veggies
2). Add garlic, nutmeg, ginger, cinnamon and onions to your meals.
3). Drink warm drinks - tea or just water.

THIN, SHREDDY STOOLS

Your colon is rather unclean.

What to do:
1). Give yourself an enema or a colon cleanse.
2). Eat a diet high in fiber

Body Signs (11) - Stools Part3

LIGHT COLORED STOOLS

If your stools are light beige in color or have a yellow appearance it's a sign that you have difficulty digesting fatty foods. You are most likely deficient in essential fatty acids, the good fats.

Solutions:
1).Eat more foods with EFA to help you metabolize fats. Add fish, avacados, pumpkin seeds and sunflower seeds to your diet.

2). Sprinkle 1 tablespoon of flax seed over your salads or veggies will also help normalize your stools.

FOOD IN YOU STOOLS

It is normal to find sweetcorn skin in your stools as the outer skin is fairly indigestible. If you find remnants of other foods, you may have a weak digestive system. Also you may not b chewing on your food enough. Chew your food thoroughly and remember that your stomach does not have any teeth.

Body Signs (11) - Stools Part2

SKID MARK STOOLS

Your stools have too much mucus, so they slide and stick to the edge of the toilet. You are lacking in good quality fibre in your diet and need to eat more foods high in food enzymes. The stickiness is a sign of dampness in the body.

Solutions:
1). Reduce your intake of mucus-producing foods such as dairy products and alcohol.
2). Eat some superfoods such as spirulina.

PELLETS

If you are producing rabbit dropping, then your liver needs help as it is congested.

Solutions:
1). Take 2 capsules of milk thistle, 3 times a day.
2). Use an internal cleansing powder called Psyllium or Triphala (2 tablespoons mixed in juice or water a day) and take 1 teaspoon of liquid chlorophyll before meals.
3). Sprinkle 2 tablespoons of lecithin granules on cereals or salads.

Body Signs (11) - Stools

1).GREASY STOOLS THAT WON'T FLUSH

Floating stools that will not flush show a liver imbalance.

Solutions:
1. Start sprinkling flaxseed on your salads or veggies.
2. Take 2-3 cups of sage tea a day.
3. Try a detoxification program.
4. Eat more foods that strengthen the liver: broccoli, brussels sprouts, cabbage, cauliflower, garlic, eggs, seeds (flax,sunflower, pumpkin).

2).FOUL SMELLING STOOLS

Sign of food stagnating in the large intestines and poor digestion. This means you are toxic and your gut over acidic. You are in need of digestive enzymes.

Solution:
1. Start taking digestive enzyme with every meal.
2. Take liquid chlorophyll before each meal.
3. Start juicing your own juices (carrot, celery, cucumber etc together).

Body Signs (10) - Stomach

TENDER, GASSY STOMACH THAT IS SOMETIMES PAINFUL


An indication of low stomach acidity and insufficient digestive enzymes.

Solutions:

1). Apple cider vinegar before meals.
2). Take digestive enzyme supplements with each meal.
3). Cut out cow’s milk products, because the molecules are too large for many people to break down in the stomach.
4). Try food combining

Body Signs (9) - Lower Limbs

1). RED SPOTS ON THE FRONT THIGH

Possible vitamin A deficiency.

1).Take some spirulina supplement or a beta-carotene (15 mg) containing multivitamin
2). Tomatoes.

2). SORE KNEE

If your knee is sore where the kneecaps joins the main bone of the leg, it could be an indicator of vitamin and mineral deficiency.

Solutions:
1). Try selenium and vitamin E supplements for 3 months.
2).Please also correct for mechanical faults (this is only a series on nutrition).

3). SORE LOWER LEG BONE

A lower leg bone that is sore when pressed is an indicator of vitamin and mineral deficiency.

Solutions:
1).Take calcium (1000mg daily) and niacinimide (500mcg daily)

4). LEG CRAMPS

Means your calcium is low. You may also be low in magnesium since magnesium is needed to move calcium into bones.

Solutions:
1). Take 750 mg calcium and 500mg calcium twice a day.
2). Add seaweeds to your soup etc.
3). Eat heaps of green leafy veggies.

5). VARICOSE VEINS

An indication of nutritional deficiencies and/or congestion of the liver.

Solutions:
1). Take vitamin E (400iu daily), bioflavanoids (500mg daily) and magnesium (1000mg daily).

6). CRACKED FEET

Possible rise of yeast in the body.

Solutions:
1). Add biotin supplement to your diet (50mg daily) to prevent yeast organisms budding full cycle.
2). Massage your feet with flax oil.

Body Signs (8) - Limbs

1.TENDER SPOTS WHERE THE SHOULDER MEETS THE ARM

Possibly vitamin B12 deficiency

Solution: Try B12 supplement (1000mcg daily).

2.SMALL PIMPLY BUMPS ON THE ARM

Possibly sign of beta-carotene, B-complex and EFA deficiency.

Solutions:
1). Take the above supplements (beta carotene 15 mg daily; B complex 50mg daily; EFA 500mcg daily).
2). Take digestive enzymes to help you absorb other nutrients.

Body Signs (7) - Mouth

1. CRACKS AT EACH CORNER OF THE MOUTH

A sign of vitamin B2 deficiency.

Solutions:
1). Drink 2 cups of red clover/nettle tea every day.
2). Take a B complex vitamin that contains B2.
3). Drink a glass of carrot juice every day.
4). Eat plenty of dark green leafy veggies, almonds, parsley and wheatgerm.



2. PUFFY LOWER LIP

Unless you’ve been injected with collagen to give your lips a fuller appearance, a puffy lower lip indicates digestive stagnation. It could even suggest constipation. Bear in mind that even if you move your bowels everyday, it does not mean you are not constipated. Not everything we eat comes out as effectively as it should!

Solutions:
1). Eat simply.
2).Digestive enzyme supplements.

Body Signs (6) - Eyes

PALE INSIDE LOWER EYELIDS

Pull down the lower eyelid. Inside should be pinky red. If it is extremely pale, you may be anemic. You may need iron, folic acid and Vitamin B 12.

DARK CIRCLE UNDER THE EYES

Possibly weak kidneys.
Possibly also lacking in collagen in the facial skin.

Solutions:
Grains: Barley, wheat berries
Beans: Soy, kidney, black, aduki
Fish: Salmon, trout
Legumes: Mung, water chestnuts, walnuts
Superfoods: seaweeds, spirulina
Veggies: Celery, parsley, chives, onions
Herbs/tea: Cloves, cinnamon bark, garlic, ginger

Body Signs (5) - Hands

A - BREAKING/SPLITTING/CHIPPING NAILS

These are signs that your liver needs help. They may also be a sign of calcium, zinc, or EFA deficiencies, or low stomach acid.

Solutions:
1). Take milk thistle (2 capsules a day).
2). Eat broccoli, brussels sprouts, cabbage, whole grain, chicory and all kind of seeds.

B - WHITE SPOTS

Classic sign of zinc deficiency. You need to do something about it soon.

Solutions:
1). Take zinc supplement (Surbex Zinc)
2).Snack on pumpkin seeds and sunflower seeds for their zinc content.

C- CRACKS ON THE SKIN/TINY BLISTERS ON THE FINGERTIPS

A sign of zinc deficiency

D - SWOLLEN FINGERS OR PUFFY HANDS

A sign of B6 deficiency.

Solutions:
1). Eat plenty of food high in B vitamins, such as brown rice, sunflower seeds, avocados, and legumes.

2). You may need B vitamins esp 35 mg B6.

Body Signs (4) - Ears

CRACKED BEHIND THE EARS

Cracks behind the ears are a sign of a zinc deficiency. Zinc deficiency can take a long time to correct - at least 6 months to a year.

Solutions:
1). Ask for your pharmacist on a zinc supplement.
2). Eat pumpkin seeds, sesame seeds and papayas.

WAX OOZING FROM THE EARS

You have an EFA deficiency -a very common problem.

Solutions:
1). Drizzle some flaxseed or linseed oil in your food (i,e veggies or salad).
2). Take some omega-3 supplements.

Why some cannot lose weight?

Food combining is a great way to manage your weight. The idea is that you eat a single food by itself, or more than one food in the right combination with other foods, you maximize your digestive capacity and ability to break down the foods effectively.

This means your body doesn't hold on to undigested food which then gets turned into fat balls of toxins and cellulite. Proper food combining allows the body to efficiently burn fat.

HOW IT WORKS?

Group 1: Proteins (meat, poultry, cheese, fish, eggs, milk, nuts) produce acid juices for their digestion. They digest slowly.

Group 2: Carbohydrates - these are all grains and the foods made from them 9bread, pasta, cereals, flour, biscuits, etc.) and starchy vegetables (such as potatoes, yams, and sweetcorn) which produce alkaline juices. They digest quickly and require different enzymes to proteins.

If you eat Groups 1 and 2 together, the competing enzymes and digestive juices will fight and neutralize each other. The result is that food doesn't get digested properly and rots inside the gut, causing gas, bloating, heartburn, stomach pains, malabsorption, indigestion and energy drain, to say the least.

Group 3: Salads, non-starchy vegetables, roots, seeds, herbs, spices, nut and seed oils. These can be digested with either Group 1 or 2 above.

Group 4: Fruit. This is out on its own and holds the record for the fastest digestion rate. Fruit uses completely different enzymes from all other groups above.

The solution:

• Don't eat Group 1 (proteins) and Group 2 (carbohydrates) together at the same meal.
• Group 3 (vegetables) can be eaten with Groups 1 or 2.
• Group 4 (fruit) must always be eaten on its own, at least 30 minutes away from other food groups. It is best to eat fruit on an empty stomach, preferably in the morning with no other food types. If you eat fruit after a meal, it can't go anywhere, because it's stuck behind food that takes much longer to digest, so it will ferment in the gut. When fruit is indeed mixed with other food groups, you can expect bloating, flatulence, indigestion. (Never mix melons with other fruits. Melons digest the fastest of all fruits. Therefore, eat alone or leave alone!).
• Leave 2 hours after a carbohydrate meal before eating protein. Leave 3 hours after eating a protein meal before eating carbohydrates. Proteins take 4 hours to reach the bowel, and carbohydrate meals take 2 hours from mouth to bowel.

Body Signs (3) - Face

VEINS CLOSE TO SURFACE ON CHEEKS/RAISED CAPILLARIES

A sign of digestive enzyme insufficiency or lack of stomach acid. These people are often skinny. You may think they have high metabolic rate as they eat a lot and still seem malnourished (I can name 2 person off my head). It may be that the food they eat are never digested and absorbed.

Solutions:
1). Take HCL supplements before meals and a digestive enzyme with meals.
2).Apple cider vinegar before meals may help.
3).Eat more sprouted seeds, sprouted grains, raw fruits and raw veggies as they are laden with digestive enzymes.

Body Signs (2) - Head

DANDRUFF

This can be due overgrowth of yeast, and/or deficiencies of essential fatty acids, vitamin B6 and/or selenium.

Solutions:
1. Take some flaxseed oil supplements
2. Consult pharmacist for an antifungal shampoo such as selsun
3. Eat foods high in enzymes
4. Add selenuim, B6 supplement in diet
5. Wash/maintain hear with camomile or tea tree shampoo

Body Signs (1) - Tongue

THE TONGUE:

A healthy tongue should be smooth, supple and slightly moist. It should be pale red in color with very thin, white film. Common indicators to look out for are cracks, avines, coatings, sweliings, patches of red and cuts.

1).CRACK DOWN MIDDLE:
A midline crack may mean you have a weak stomach and having maldigestion. You are likely to be nutrient-depleted. Symptoms may include bloating after eating, and maybe suffering from energy slumps during mid-day especially after lunch.

[Solutions]:
a). Avoid eating same food groups at the same time (ie proteins all at one shot).
b). Take digestive enzymes with meals - this is a supplement which helps break down food during digestion.
c). Avoid fuzzy and carbonated drinks during meal times.

2).TEETHMARKS AROUND THE SIDES
This is a sign of nutritional deficiency with likelihood of impaired digestion and spleen deficiency. If your spleen is weak you end up with bloating and gas.

[Solutions]:
a). Foods high in chlorophyll - leafy greens, algae
b). beans - kidney, mung, aduki
c). Herbs - garlic, black pepper, ginger, cinnamon, cayenne pepper

3).SORE TONGUE
Often a sign of iron, vitaminB6 or niacin deficiency.

[Solutions]:
a).Take mineral supplements.
b).Check iron levels

4).BURNING TONGUE
Sign that stomach lacking in digestive juice. May often have indigestion.

[Solutions]:
a). Try taking a teaspoon of apple cider viegar before each meal.
b). Try a cup of dandelion tea twice daily.
c). If available, try a teaspoon of Sweedish Bitter daily.

5).SWOLLEN TONGUE
Sign of too much mucus in body, lack of good bacteria and an elevation of yeast (as a result of low good bacteria).

[Solutions]:
a). Cut dwon on dairy products [they are mucus producing].
b). Try barley green.
c). Avoid carbonated rinks, alcohol and fatty meats.
d). Take a good probiotics supplements.

6).HORIZONTAL CRACKS, SMALL CRACKS/GROOVES
Sign of malabsorption especially of B-vitamins and is often accompanied by lack of energy.
Most overweight people are lacking in B-vitamins.

[Solutions]:
a). Take B vitamins
b). Take a digestive enzyme
c). Drink peppermint tea t help calm stomach
d). Aloe vera or barley grass helpful

7).THICK YELLOW COATING
Indicates excess heat in the gut. Indicates also lack of good bacteria.

[Solutions]:
a). You may be run down so take things easier
b). Try aloe vera or barley green to cool down the body
c). Dring sage or camomile tea to settle down the body
d). take a good probiotic supplement.

8). RED TIP
Indicates emotinal stress, strain or upset. Thus the body is high in stress hormones such as adrenalin and cortisol.

[Solutions]:
a).Selected ginseng
b).B complex esp vitamin B5

Kintop capsules

It is sad that these things happen. These people make their RM10-20 million in 2-3 years (turning over RM10 million per month) and lie low for a while before starting again using different business names and products. The fine is only RM3,000 (Poison's Act 1953)

Eleventh Hour has supplied various weight loss products to different markets, locally to MLM and pharmacies and soon to Indonesia, Vietnam and Middle East. But we always has a reasonable attitude towards financial rewards and the commercial interest of those whom which we deal with.

Bad Foods (6)

PROCESSED FOODS:

The processing of foods changes the original food and the proportions of the nutrients within these foods. Many pre-packaged and plastic wrapped foods, quick fix, and microwavable, and boil in the cup/bag foods have gone through a multitude of prcoesses before they end up in the supermarket. These foods have little or no nutritional value.

The food industry alows up ot 3,000 food additives to be used in the processing of food. And just because many of these additives are deemed safe, it does not mean that they are. So, chemicals, food additives, coloring agents, sweeteners, artificial flavors, dyes, nitrates, nitrites, preservatives to prevent spoilage, acids, maturing, bleaching agents, emulsifiers to maintain consistency are all finding their way into our bodies via these easy-to-prepare packaged foods.

These processes can cause allergies, stress on the liver to process such chemicals, many of which are cancer forming.

Bad Foods (5)

BAD FATS:

Saturated animal fats are heavy and turn into stone inside the body, hardening the arteries, leaving you at risk of heart attack and stroke. Red meat, pork, dairy products, butter and cheese are examples of foods that are fat saturated. THE BODY IS NOT DESIGNED TO DEAL WITH THESE TYPES OF FAT.

Thes fats raise blood pressure and cholesterol, interfere with blood sugar levels, cause liver stagnation, which can lead to depression and weight gain. The body cannot effectively process bad fats, so many are turned into toxic balls and stored in the body, making you fatter.

Hydogenated fats are the results of a process that hardens liquid vegetable oils.Shortening and margaine are hydrogentated fats, so patato chips, chocolate, sweets, ice cream, pastries and baked goods all contain hydrogenated fats.

The hydrogenated fats change into the evermore dnagerous trans fatty acids which has been shown to cause diabetes, heart disease and cancer. Trans fatty acids also cause you to gain weight as they intefere with the metabolism and breakdown of essential fatty acids. They increase the bad cholesterol in the body and deplete the good.

Parts of my write up of Bamboo Salt - after some translation help

I find that there is still so much about health and products that I do not know.
I pray to God that I am always learning, improving and growing in knowledge (and of course wisdom) and not stagnating.

We should always use even the smallest segment of time to improve ourselves (knowledge, skills, work-related functions) on a daily basis.

-------------------------------------------
THE STORY BEHIND KOREAN BAMBOO SALT:

The health benefits of bamboo salt were discovered 1,300 years ago in Korea. For centuries only a privileged few were able to enjoy this body tonic that has vast properties from cleansing the body, balancing the body pH to boosting immunity.

Its manufacturing technique was a closely guarded secret and was only handed down from within family lines. It was not until 1988 that technique of production was applied on a commercial scale so that the rest of Korea could benefit from it vast health properties. Subsequently its use spread to Japan and Europe.

The SECRET INGEDIENTS FOR RESTORING HEALTH:

Bamboo salt uses sea salt, bamboo, yellow earth, pinewood and pine resins. The salt is filled in to bamboo of at least 3 years old and covered with yellow earth. This is burnt with the use of pinewood and pine resins, generating a temperature of 1,300 °C. This process is repeated many times to remove heavy metals, toxins and impurities.

During the burning process, important minerals and nutrients from the yellow earth, pinewood and resins are absorbed into the salt. Laboratory analysis have shown that there are more than 60 vital micronutrients, minerals and vitamins in bamboo salt.


BENEFITS OF BAMBOO SALT:

1). Detoxify the whole body

Upon consumption, bamboo salt quickly neutralizes toxins in the body and speeds up it excretion. Accumulation of these toxins are bad for health and are a result of chemicals present in the food, water and vegetables that we consume.

2). Calms inflammation

Bamboo salt is a carminative, and tones down inflammatory process that leads to heatiness and general feeling of malaise.

3). Body homeostasis

The modern day diet with its fatty foods results in our body being overly acidic. Bamboo salt has a pH >110.5 and is able to buffer the body pH. The ideal body pH is 7.35 to 7.45, not too acidic to harm the body, and enough to ensure bacteria can’t thrive in the body. Bamboo salt is able to buffer the pH within this ideal pH range.

4). Oxidation and Reduction Potential (ORP)

Bamboo salt has a high ORP to protect cells and the blood circulation. One way to protect healthy tissue from the ravages of oxidation is to provide free electrons to active oxygen radicals, thus neutralizing their high oxidation potential and preventing them from reacting with healthy tissue. High ORP means that it is a good and safe source of free electrons to block the oxidation of normal tissue by free oxygen radicals.

5). Replenishes vital nutrients

Bamboo salt with over 60 important and essential micronutrients, minerals and vitamins is able to replenish our body stores essential for good health and to prevent diseases like cancer.

6). pH buffering properties

Too many fatty, red animal meat, fats, refined foods, alcohol, carbonated drinks can toxify the body and acidify the blood, deplete calcium, overwork the kidneys and liver, stagnate digestion and destroy the good bacteria. This can also lead to kidney stones and liver fatigue, colon and bowel disorders, constipation, arthritis, osteoporosis and heart disease.

Bamboo salt is the only edible salt that has pH buffering properties. It is able to reverse body acidosis because salt becomes alkaline only after the burning process.

This enables our immune cells to function optimally and thus boost the immune system. Notice that when SARS spread throughout Asia, there were no deaths reported in Korea. This is attributed to Korean’s consumption of bamboo salt and kimchi.

7). Infra-red properties

Infra-red properties of bamboo salt can produce an impressive number of positive health benefits:
• Assists weight loss and increases metabolism: burns up to 600 calories in 30 minutes Improves circulation to deep and superficial tissues
• Promotes detoxification of the heavy metals and organic chemicals stored in fat cells
• Helps to boost the immune response to kill viruses and bacteria
• Pain relief
• Muscle relaxation
• Accelerates the breakdown of fat and cellulite
• Promotes skin tone, elasticity, pore cleansing, and healing of skin conditions such as acne, eczema, psoriasis and dermatitis
• Accelerates wound healing from injuries and surgeries and reduces scar formation
• Passive cardiovascular conditioning effect: enhances oxygen and nutrients to deep tissues
• Regulates blood pressure
• Useful in athletic conditioning to warm muscles before, and after, activity
• Reduces physical and emotional stress
• Reduces fatigue and stimulates energy
• Anti-cancer effect through hyperthermia effect, immune enhancement and elimination of carcinogenic chemicals.

Bad Foods (4)

REFINED FOODS:

The modern diet contains many refined foods. Just take a walk in 1-Utama, Jusco or Giant Hypermarket. Look at all the cakes, bakeries, chocolates etc.

Refined foods are stripped of their original, natural nutrient content and fiber. The consumer is left with a more concentrated, unnatural sweet version of the original food.

Refined white flour and white sugar are the two most common examples of refined fooods. These ingredients are then used in a multitude of other 'foods'. Baked goods, chocolates, fast foods, and ready made meals to name a few. Moreover, they have preservatives and additives to give them a longer shelf life.

U.S. Report: Too Few Screened for Chronic Diseases

Malaysia must be worst thus it is up to us to educate the public

----------------------------
Feb. 2 (iVillage Total Health) -- Far too many Americans are skipping the recommended screening tests and exams designed to catch chronic illnesses early enough to save lives. That's the finding of a newly released report by the U.S. Agency for Healthcare Research and Quality (AHRQ).

Although the quality of the overall healthcare system in the United States is improving, physicians, hospitals and clinics across the country are missing the opportunity to provide important screenings and exams, Dr. Carolyn M. Clancy, AHRQ director, said in a press release.

The reports found that:

* Less than half of obese adults (people with a body mass index of 30 and over) in the survey said they were counseled about diet by their physician or other healthcare provider. Obesity affects a number of diseases and conditions and increases your risk of developing high blood pressure, type 2 diabetes, stroke, coronary artery disease and osteoarthritis. The U.S. Preventive Services Task Force recommends obese patients receive "intensive counseling and behavioral interventions." In addition, obese black people were far less likely to be told were they overweight by a healthcare provider than white patients.

* Nearly half (49 percent) of people with asthma said they received information about changing their environment to avoid asthma triggers. Only 28 percent reported receiving asthma management plans from their healthcare providers.

*Only 48 percent of adults with diabetes received blood sugar tests, foot examinations and eye exams -- the three screenings recommended to reduce the risk of complications from hyperglycemia. According to the AHRQ, nearly $2.5 billion could be saved annually by eliminating hospital stays associated with complications from diabetes.

* Only 52 percent of adults in the survey said they received colorectal cancer screenings. The task force recommends colonoscopy or other screening tests by age 50 or earlier for people at high risk. The screenings were significantly lower for black people and Asians than white people.

"The message is clear," Clancy said. "Much more can be done to prevent illness from occurring or progressing."

The data is part of two reports issued this month: The 2006 National Healthcare Quality Report and the National Healthcare Disparities Report. The annual reports provide snapshots of the healthcare system and look at effectiveness of care, patient safety, timeliness of care and patient focus in delivery of medical treatment.

Source: Copyright 2007 iVillage Total Health

Bad Foods (3)

Bad Proteins:

Depending on how strong your digestive system is, some proteins may not be good enough for you. Some proteins from red meat may be hard to break down.

Too many high-proteins, fatty, red animal meat can toxify the body and acidify the blood, deplete calcium. overwork the kidneys and liver, stagnate digestion and destroy the good bacteria. This can also lead to kidney stones and liver fatigue, colon and bowel disorders, constipation, arthritis, osteoporosis and heart disease.

Even cow's milk is too difficult for many to digest. It can trigger allergic responses such as asthma, sinusitis, earache, congestion, eczema, fatigue, lethargy and irritability.

Whole cow's milk is too high in saturated fat, low in vitamins and the mineral content is out of balance with human biochemistry; as a result many of the nutrients are not absorbed by humans. Also cow are subjected to hundreds of different drug injections, hormones, pesticides, drug residues which in turn make their way into milk. Some dieticians suggest that if you must drink cow's milk, boil it fist to make it easier to digest.

Try goat and sheep milk as alternatives, as the molecules are smaller and easier to break down. Soy milk is a very good alternative as it has all the essential amino acids.

Bad Foods (2)

BAD CARBS:

Simple carbs are the sugary, refined carbohydrates that are not good for you. These include biscuits, choclates, cakes, seetws and anything made with, added refined flour or processed white rice.

During the refining process, the majority of the vitamins and minerals are removed and these refined carbo enters the body fast (high Gylcemic Index) just like pure sugar.

High GI foods trigger insulin release, store fat, cause diabetes, mood swings and is bad for the body.

Bad Foods

OVERCOOKED VEGETABLES:

Most people overcook their veggies. Some don't even like them.

We Malaysians tend to boil our veggies to death, or even worse fry it with oil and oyster sauce., in the process losing all the vital nutrients.

To get the most out of your veggies, either eat them raw or simply steam them lightly for 2-3 minutes maximum.

Eleventh Hour is coming out with a soft gel capsule containing multi-veggie. This will be useful for kids and also adults not eating veggies properly. Furthermore, the cost is really inexpensive compared to many of the unnecessary products people are pushing. Look out on this blog on where/when it is available.

Erectile dysfunction 'can be reduced by lifestyle changes'

By living their life in a certain way, men may be able to prevent a decrease in erectile function, a new study reveals.

Lifestyle changes, such as stricter dietary control, increased physical activity and other measures related to preventing cardiovascular disease, can all help reduce the risk of erectile dysfunction, according to report published in the American Journal of Medicine.

Data from 2,126 men was analysed by Johns Hopkins Bloomberg School of Public Health and the Johns Hopkins Hospital during the study.

Investigator Elizabeth Selvin writes in the article: "The association between erectile dysfunction and lack of physical activity suggests that lifestyle changes, especially increasing exercise level, may be effective nonpharmacological treatments.

"The associations between erectile dysfunction and diabetes and other known cardiovascular risk factors should serve as powerful motivators for male patients for whom diet and lifestyle changes are needed to improve their cardiovascular risk profile."

She added that the data highlights how physical activity can go towards preventing erectile dysfunction.

Erectile dysfunction affects more than half of men over the age of 40 at some point in their lives, according to Bupa.

Source:Netdoctor

Good Food (7)

BENEFITS OF GOOD FOOD:

1). Boost your thnking power
2). Lift your mood
3). Reduce stress
4). Boost your vitality
5). Promote a healthy heart

When it comes to heart disease, good foods can supply chemicals in the blood that can unclog arteries, reduce cholsterol, reduce blood clot solvents and send hormones to relax atery walls and reduce blood pressure.

=>Healthy diet plays a part in fighting and preventing cancer by releasing agents that can cause abnormal cell growths to shrink or disappear.

=>Help fight ageing and slow down your body's natural deterioration.

=> Help chase away common colds and flu and stimulate your body to make more natural killer cells to ward off infection.

=> Prevent headaches and asthma attacks.

=> Create substances that can mute pain and swelling of arthritis.

=> Attack bacteria and viruses.

=> Boost your fertility and sex drive.

=> Make your skin, hair and nails glow with health.

Good Food (6)

Good Food and some diets are not synonymous.

Conventional and traditional fad diets usually do not work. Calorie-counting diets, meal replacement diets or even high-protein food diets with no carbs - in my opinion these will all fail you and, even worse, most of them are tedious, pointless and downright dangerous to the body. Sure, they might help you lose weight in a few weeks or even in a few months. In the long run, though you won't be able to continue with these fad diets because ultimately you will gain your weight back (i.e soy protein meal replacement). I mean how long can you keep on skipping lunch??? - 2 years???), and you won't be doing your body any favors.

Fad diets operate on restricting you, and in effect will usually starve you of something important that your body needs. For instance, high protein/low carb diet craze is nutritionally flawed. Every living human being must have complex carbohydrate to function, to think, for energy, for good sex and for a positive mental health. People who go on meal replacement or stop eating complex carbohydrates (eat heaps of protein instead) suffer constipation, mood swings, dizziness, headaches, stomach cramps etc.

A diet is not about starving yourself, but rather eating foods that are good and healthy and eating them in abundance. Otherwise how are the cells going to be nourished to stay young, prevent cancer etc.

Good Food (5)

UNPROCESSED FOOD:

These foods have no added chemicals or additives. They are still in the orifinal state, the way nature grew it. Some packaged food and their ingredients are still unprocessed.


ORGANIC FOODS:

Foods that are free of chemicals. Unfortunately in Malaysia, there is no proper certification, so you are never sure whether it is truly organic.

Organic vegetables supply us with an excellent balance of minerals, trace elements and vitamins. The organic matter in soil is built up as a result of the breakdown of vegetable and animal matter by its natural residents – worms, bacteria and other microorganisms. The element of the organic matter is communicated to us when we eat the vegetables fresh.

Processed organic food is made without the use of artificial colours and flavours. Organic farming sets out strict control for the care of the animals who are organically fed.

Good Food (4)

GOOD FATS:

Fats have a terrible reputation. In this era of low-fat foods and fat-free diets, the crusade against fats has almost gone mad. Even my uncle dare not take omega fish oil as he says it gas so much "oily fats" to me in Chinese.

Oil rich fats such a s nuts, seeds and fish are good. These oil rich foods contain healthy fats which are necessary for aiding weight reduction, lowering cholesterol, enhancing immunity and nourishing the reproductive organs, skin, hair and bone tissues.

These are good fats, vitally important and necessary for life itself. And these fats help you metabolise fat. They are so important they are called essential fatty acids (EFAs).

Your body cannot make EFAs, so you must get them through the foods you eat. Perhaps they should be called essential healthy acids. They are found in flax seeds, sunflower seeds, sea vegetables and fish

Good Food (3)

GOOD PROTEIN:

Vegetable proteins are easy to break down in the body, They also cause less strain to the kidneys.
Beans and grains are good forms of proteins.

Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body. Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food. There are 22 different amino acids in the food we eat, but our body can only make 13 of them from carbohydrates, fats, and other amino acids. The 9 essential amino acids which cannot be produced by the body must be obtained from our diet. A variety of grains, legumes and vegetables can easily provide all the essential amino acids the body requires.

There is no need to buy expensive amino acid supplements to complement your diet as they can be found naturally and should be eaten from natural sources with fibre content and other valuable nutrients intact. For instance, soybean contains all the nine essential amino acids, fibre, a rich source of B-vitamins, essential fatty acids, saponins, phytosterols, lecithin and vitamin E.

Protein requirements;
In reality most of us eat more protein than our body needs. Additionally, the main sources of protein consumed tend to be animal products which are also high in saturated fat. Most of us will be surprised that our protein needs are actually much less than what we have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight. To find out how much protein an average person needs simply use the formula below:

• Body weight (in pounds) X 0.36 = recommended protein intake
• Body weight (in kilograms) X 0.80 = recommended protein intake

How much does the average person needs? A 138-pound woman needs about 50 grams of protein a day and a 175-pound man, about 64 grams. This would be about two to three 3-ounce servings of lean meat, fish, or chicken (21 grams of protein each). A vegetarian could meet the same protein intake by eating a cup of tofu (20 grams), 4 slices of bread (3 grams each), 2 eggs (12-16 grams) and a cup of yoghurt (10 grams). As you can see, protein deficiency in Malaysia is unlikely.

Good Food (2)

GOOD CARBS:

These are carbs without the added sugar: for instance, fruits, vegetables, grains and rice. These healthy carbohydrates (called complex carbohydrates) contain naturally occuring sugars that the body can easily and slowly metabolize for balanced brain fucntion, mood attitudes and useful energy. They are not stripped of their nutrients.

They are also low in Glycemic Index score (for more on Glycemic Index refer to Staying Healthy, Staying Vital

Good Food

LIVING FOODS:

Raw foods that has not been cooked, boiled, stewed, microwaved, baked, frozen or steamed. As a result they are still in the original state and contain their food enzymes. Food enzymes are the life force of food and help the digestion process.

Raw fruits, raw vegetables, sprouted grains or sprouted seeds all contain food enzymes. We need an abundant supply of food enzymes to nourish our bodies, provide us with energy and balance our metablolism.

Folic acid 'can help prevent heart disease'

Sufficient scientific evidence exists to encourage people at risk of heart disease to increase their folic acid intakes, a London cardiologist believes.

David Wald, a senior lecturer at the Wolfson Institute of Preventive Medicine, conducted an analysis of separate studies of folic acid's unproven link to homocysteine, an amino acid linked to the development of arterial disease.

He found that together the studies showed that where lower levels of homocysteine were present, the risk of heart disease was substantially reduced. As folic acid has been proven to lower homocysteine levels, it follows that folic acid can be good for an individual's health.

"The conclusion that homocysteine is a cause of cardiovascular disease explains the observations from all the different types of study, even if the results from one type of study are, on their own, insufficient to reach that conclusion," Dr Wald writes in the British Medical Journal.

"Since folic acid reduces homocysteine concentrations, to an extent dependent on background folate levels, it follows that increasing folic acid consumption will reduce the risk of heart attack and stroke by an amount related to the homocysteine reduction achieved."

He concluded: "We therefore take the view that the evidence is now sufficient to justify action on lowering homocysteine concentrations, although the position should be reviewed as evidence from ongoing clinical trials emerges."

Folic acid helps new cells develop and so is especially important during periods of growth, including infancy and pregnancy.

Source;NetDoctor

Tne New Alphabet

A is for apple, and B is for Boat,
That used to be right, but now it won't float.
Age before Beauty is what we once said,
But let's be a bit more realistic instead.

Now, A's for arthritis; B's the bad back,
C is for chest pains, perhaps cardiac.
D is for dental decay and decline;
E is for eyesight, can't read that top line.

F is for fissures and fluid retention,
G is for gas, which I'd rather not mention.
H is high blood pressure--I'd rather it low;
I for incisions with scars you can show.

J is for joints, out of socket, won't mend.
K is for knees that crack when they bend.
L for libido, what happened to sex?
M is for memory, I forget! What comes next?

N is neuralgia, in nerves way down low;
O is for osteo, the bones that don't grow!
P for prescriptions, I have quite a few,
Just give me a pill and I'll be good as new.

Q is for queasy, is it fatal or flu?
R for reflux, one meal turns to two.
S for sleepless nights, counting my fears.
T for tinnitus; there's bells in my ears.

U is for urinary; big troubles with flow;
V is for vertigo, that's "dizzy" you know.
W is for worry, NOW what's going round?
X is for X-ray, and what might be found.

Y is another year I'm left here behind,
Z is for zest that I still have--in my mind.

I've survived all the symptoms, my body's deployed,
And I've kept twenty-six doctors fully employed!!
May your troubles be less, your blessings more and nothing but
Happiness come through your door.

Bite of chocolate 'combats heart disease'

Small amounts of dark chocolate have been proven to reduce the risk of cardiac arrest for the first time, scientists claim.

While it has been medical knowledge for more than two decades that flavonoid-rich dark chocolate lowers blood pressure, researchers from the John Hopkins University now believe that two spoonfuls a day is enough for people to benefit from its properties.

The research team arrived at their findings after studying the data of 139 people disqualified from a study involving the effect of aspirin upon platelets for eating outlawed foods such as chocolate.

Professor Diane Becker and her fellow study authors write that they were then able to directly compare the concentration of platelets between people who had given up chocolate and those that had succumbed to the temptation.

They discovered that people eating small amounts of the chocolate had slowed the rate at which platelets clot in narrow blood vessels by about seven per cent, thus lowering the risk of heart attacks.

"What these chocolate 'offenders' taught us is that the chemical in cocoa beans has a biochemical effect similar to aspirin in reducing platelet clumping, which can be fatal if a clot forms and blocks a blood vessel, causing a heart attack," she writes.

"Eating a little bit of chocolate or having a drink of hot cocoa as part of a regular diet is probably good for personal health, so long as people don't eat too much of it, and too much of the kind with lots of butter and sugar," added Professor Becker, who will present the study's findings to the American Heart Association's annual scientific sessions in Chicago.

Source:Netdoctor