3 Stress-Busting Snacks
Friday, February 27, 2009
Having a stressful day? Chill out with these three stress-busting snacks:
Blueberries. These tiny blue wonders are rich in antioxidants, nutrients that fight off free radicals and oxidative stress, which impedes your body’s functions. In fact, when it comes to battling free radicals, blueberries are one of the toughest fighters over most other fruits or vegetables. Reducing oxidative stress and free radical build-up is key to your long-term wellness.
Chicken Breast. The amino acid tryptophan has been scientifically proven to have a relaxing effect on the mind and the body. Snacking on foods high in tryptophan, such as sliced chicken breast, increases blood levels of the "relaxation" hormones serotonin and melatonin, and helps to take you to a tranquil, more restful place.
Broccoli. This tree-like veggie (and other green veggies) are rich in magnesium, a micronutrient that is known as the leading stress-busting mineral. Magnesium deficiency has been linked to high stress levels, so it's important that you get adequate amounts of this nutrient. If the idea of snacking on raw broccoli isn't particularly appealing, try dipping your green veggies in a very low-calorie snack dip for added flavor.
To your fat-loss success,
Friday, February 27, 2009
坚持地中海饮食可显著改善健康
最近《英国医学杂志》上刊登了意大利学者的一个研究结果，150万名参试者12项的研究课题表明：坚持地中海饮食可显著改善健康状况，分别使总死亡率下降9%、心血管死亡率下降9%、癌症病死率下降6%、帕金森病和阿尔茨海默病的发病率降低13%。
对地中海饮食的兴趣缘于早期的流行病学研究，发现地中海盆地的居民冠心病患病率比西方国家居民低。地中海传统饮食包括：水果、蔬菜、干果、末精制的谷类;食用的油类主要是橄榄油，很少食用饱和脂肪酸(动物脂肪)和奶制品;摄入适量的鱼肉和禽肉;适量饮用果酒。
这里所说的“地中海”，泛指希腊、西班牙、法国、意大利南部等处于地中海沿岸的南欧各国，其饮食风格以蔬菜水果、鱼类、五谷杂粮、豆类和橄榄油为主。这种高纤维素、高维生素、低脂、低热量的饮食结构素来为营养界人士所推崇，研究数据也表明，该区域居民罹患心血管疾病、糖尿病等富贵病的几率远远低于其他欧美国家。想要了解其中的健康之道，不妨点击下列7大关键词。
关键词1 生吃
蔬菜是地中海饮食的主体。地中海地区的人们，使用橄榄油、柠檬、香料和大蒜当调料，将蔬菜色拉做成令人垂涎欲滴的美食。
他们进食的蔬菜和水果量，比抗癌机构推荐的至少多一倍，因此得到了大量有益健康的纤维素，以及重要的抗氧化成分。而且，生吃蔬菜最有利于保存食物中的营养素、降低血糖生成指数、减少自由基。
关键词2 橄榄油
一般来说，多吃油会导致高血脂，而橄榄油恰恰就是地中海饮食的头号功臣，它的最大优点是含有最高比例的单元不饱和脂肪酸，能预防并降低患心血管疾病的几率，并且橄榄油里的维生素E和多酚类是天然的抗氧化剂，能抑制自由基的产生，减少癌症发病率。所有种类的橄榄油都含有促进心脏健康的单不饱和脂肪酸，但是初榨橄榄油经过的加工程序较少，因此它含有更多抗氧化物质。
关键词3 低脂
红肉吃得少是地中海饮食的一大特色。该地区的人，主要蛋白质来源是低脂肪的鱼贝海鲜和豆类。深海鱼所含的Omega-3脂肪酸有助于降低血压，并防止血液凝结。豆类含有丰富的植物性蛋白质，其中的雌激素还可以降低胆固醇，保持心脏血管畅通。
关键词4 大蒜
地中海人无比热爱的大蒜，曾一度被称作“臭哄哄的玫瑰”，其实，它是一种不可思议的超级食品：含有12种不同的抗氧化成分，可以降低血压，促进血液循环; 它强大的抗菌、抗病毒功能，可以抵抗潜在致癌物的入侵，增强肝脏对致癌物的排出功能，降低将近一半患结肠癌和胃癌的概率。他们同样喜爱的洋葱，也含有丰富的硫化物，能帮助身体代谢致癌物质，对抗炎症。
关键词5 香料
很多地中海菜肴中都使用各式香料———百里香、紫苏、鼠尾草、胡椒薄荷、荷兰薄荷。比如将迷迭香泡在葡萄酒和橄榄油中，将薄荷用于给色拉、奶酪和肉类菜肴及卤汁调味。这些香料可以帮助消化，对食物来说还具有防腐作用。
关键词6：肉
地中海人很少吃红肉( 如牛肉、羊肉等)，深海鱼类和家禽类是他们的主要肉食来源。
地中海海域盛产沙丁鱼，沙丁鱼肉中含有丰富的Omega-3脂肪酸，有助于降低血液的黏稠度和血压，保持正常的心律，提高有益的高密度脂蛋白胆固醇的水平，大大降低心脏病发病的风险，预防心跳停止导致的猝死。除此之外，这种成分对关节炎、抑郁症、阿尔茨海默氏症的发病率也有很好的控制作用。
如何使用：吃畜肉不如吃禽肉，吃禽肉不如吃鱼肉。每天最好吃一次肉菜，最好在午餐时吃，肉量以200克左右为宜，另外要严格控制每周吃红肉的次数在2次以内。别以为吃瘦肉就安全，里面含有的25%的隐性脂肪同样不能忽略，如果你实在无法抵御红肉的诱惑，那么最好与豆类食物搭配，它可以乳化血浆，避免胆固醇与脂肪在血管壁上的堆积
。
关键词7：红酒
地中海地区盛产葡萄，红酒在他们的饮食历史上是最不可或缺的精髓之一。红酒对心脏有益是大家公认的，很多科学家认为，这应该归功于红酒中含有的白藜芦醇。
此外，红酒中含有的多种氨基酸、矿物质和独有的聚酚类物质，不仅可以延缓衰老，而且还可以降低癌症的发病率，最新研究还发现，常喝红酒，对男性前列腺有着惊人的保养和防病作用。
如何使用：如果自己下厨，可以模仿地中海饮食，在料理中加入少许红酒烹调;睡前30分钟内喝一小杯红酒，配上一到两片奶酪，不仅可以治疗失眠，还可以提高代谢燃烧脂肪，起到瘦身的作用。
地中海菜式从根本上说是特别重视食材季节性和口味纯正饮食方式。各种食材都应该被单独考虑和加工，同时它们的纯正口味和口感一定要保留在菜式里。地中海美食中充满了健康、时令的元素，造就了健康的味觉体验。
地中海饮食的代表性食材有哪些？
最好的材料就是那些最新鲜的，最自然的，同时也是有季节代表性的原料，他们只需要被简单的烹制就可以了。最好的橄榄油、调味料，当然还有你的热情和对食物的爱。
在中国怎样才能更健康地开始自己的“地中海饮食”？
中国本身有大量的非常自然的食材。这其中包括大量的非常新鲜的具有季节特点的材料，这些都可以成为烹饪选择的材料。有一个非常简单的方法，无需太多太复杂的变化就可以享受到一餐健康的美味。那就是美食，美酒，家人和朋友，还有你所有的经历和经验，都是享受美味的元素
对地中海饮食的兴趣缘于早期的流行病学研究，发现地中海盆地的居民冠心病患病率比西方国家居民低。地中海传统饮食包括：水果、蔬菜、干果、末精制的谷类;食用的油类主要是橄榄油，很少食用饱和脂肪酸(动物脂肪)和奶制品;摄入适量的鱼肉和禽肉;适量饮用果酒。
这里所说的“地中海”，泛指希腊、西班牙、法国、意大利南部等处于地中海沿岸的南欧各国，其饮食风格以蔬菜水果、鱼类、五谷杂粮、豆类和橄榄油为主。这种高纤维素、高维生素、低脂、低热量的饮食结构素来为营养界人士所推崇，研究数据也表明，该区域居民罹患心血管疾病、糖尿病等富贵病的几率远远低于其他欧美国家。想要了解其中的健康之道，不妨点击下列7大关键词。
关键词1 生吃
蔬菜是地中海饮食的主体。地中海地区的人们，使用橄榄油、柠檬、香料和大蒜当调料，将蔬菜色拉做成令人垂涎欲滴的美食。
他们进食的蔬菜和水果量，比抗癌机构推荐的至少多一倍，因此得到了大量有益健康的纤维素，以及重要的抗氧化成分。而且，生吃蔬菜最有利于保存食物中的营养素、降低血糖生成指数、减少自由基。
关键词2 橄榄油
一般来说，多吃油会导致高血脂，而橄榄油恰恰就是地中海饮食的头号功臣，它的最大优点是含有最高比例的单元不饱和脂肪酸，能预防并降低患心血管疾病的几率，并且橄榄油里的维生素E和多酚类是天然的抗氧化剂，能抑制自由基的产生，减少癌症发病率。所有种类的橄榄油都含有促进心脏健康的单不饱和脂肪酸，但是初榨橄榄油经过的加工程序较少，因此它含有更多抗氧化物质。
关键词3 低脂
红肉吃得少是地中海饮食的一大特色。该地区的人，主要蛋白质来源是低脂肪的鱼贝海鲜和豆类。深海鱼所含的Omega-3脂肪酸有助于降低血压，并防止血液凝结。豆类含有丰富的植物性蛋白质，其中的雌激素还可以降低胆固醇，保持心脏血管畅通。
关键词4 大蒜
地中海人无比热爱的大蒜，曾一度被称作“臭哄哄的玫瑰”，其实，它是一种不可思议的超级食品：含有12种不同的抗氧化成分，可以降低血压，促进血液循环; 它强大的抗菌、抗病毒功能，可以抵抗潜在致癌物的入侵，增强肝脏对致癌物的排出功能，降低将近一半患结肠癌和胃癌的概率。他们同样喜爱的洋葱，也含有丰富的硫化物，能帮助身体代谢致癌物质，对抗炎症。
关键词5 香料
很多地中海菜肴中都使用各式香料———百里香、紫苏、鼠尾草、胡椒薄荷、荷兰薄荷。比如将迷迭香泡在葡萄酒和橄榄油中，将薄荷用于给色拉、奶酪和肉类菜肴及卤汁调味。这些香料可以帮助消化，对食物来说还具有防腐作用。
关键词6：肉
地中海人很少吃红肉( 如牛肉、羊肉等)，深海鱼类和家禽类是他们的主要肉食来源。
地中海海域盛产沙丁鱼，沙丁鱼肉中含有丰富的Omega-3脂肪酸，有助于降低血液的黏稠度和血压，保持正常的心律，提高有益的高密度脂蛋白胆固醇的水平，大大降低心脏病发病的风险，预防心跳停止导致的猝死。除此之外，这种成分对关节炎、抑郁症、阿尔茨海默氏症的发病率也有很好的控制作用。
如何使用：吃畜肉不如吃禽肉，吃禽肉不如吃鱼肉。每天最好吃一次肉菜，最好在午餐时吃，肉量以200克左右为宜，另外要严格控制每周吃红肉的次数在2次以内。别以为吃瘦肉就安全，里面含有的25%的隐性脂肪同样不能忽略，如果你实在无法抵御红肉的诱惑，那么最好与豆类食物搭配，它可以乳化血浆，避免胆固醇与脂肪在血管壁上的堆积
。
关键词7：红酒
地中海地区盛产葡萄，红酒在他们的饮食历史上是最不可或缺的精髓之一。红酒对心脏有益是大家公认的，很多科学家认为，这应该归功于红酒中含有的白藜芦醇。
此外，红酒中含有的多种氨基酸、矿物质和独有的聚酚类物质，不仅可以延缓衰老，而且还可以降低癌症的发病率，最新研究还发现，常喝红酒，对男性前列腺有着惊人的保养和防病作用。
如何使用：如果自己下厨，可以模仿地中海饮食，在料理中加入少许红酒烹调;睡前30分钟内喝一小杯红酒，配上一到两片奶酪，不仅可以治疗失眠，还可以提高代谢燃烧脂肪，起到瘦身的作用。
地中海菜式从根本上说是特别重视食材季节性和口味纯正饮食方式。各种食材都应该被单独考虑和加工，同时它们的纯正口味和口感一定要保留在菜式里。地中海美食中充满了健康、时令的元素，造就了健康的味觉体验。
地中海饮食的代表性食材有哪些？
最好的材料就是那些最新鲜的，最自然的，同时也是有季节代表性的原料，他们只需要被简单的烹制就可以了。最好的橄榄油、调味料，当然还有你的热情和对食物的爱。
在中国怎样才能更健康地开始自己的“地中海饮食”？
中国本身有大量的非常自然的食材。这其中包括大量的非常新鲜的具有季节特点的材料，这些都可以成为烹饪选择的材料。有一个非常简单的方法，无需太多太复杂的变化就可以享受到一餐健康的美味。那就是美食，美酒，家人和朋友，还有你所有的经历和经验，都是享受美味的元素
Monday, February 23, 2009
Gut Check: 10 Best & Worst Foods for Your Tummy
Gut Check: 10 Best & Worst Foods for Your Tummy
Friday, February 13, 2009
Gas, bloating, constipation and diarrhea are common signs your digestive system is off-kilter. But did you know that brittle hair and low energy can also point to tummy troubles? Find out which foods will keep your gut clogged or moving. Plus, test your yogurt IQ with our quiz…
A healthy digestive system begins with a healthy diet. Eat the right stuff and you feel great. Eat the wrong stuff and you feel like a human garbage can.
"If you don't digest your food properly, your cells don't get what they need to function optimally," says Liz Lipski, Ph.D., a clinical dietitian and author of Digestive Wellness (McGraw-Hill).
The GI tract is also home to our most precious disease-fighting resource: the immune system.
"Two-thirds of the immune system is in the digestive tract," Lipski says. "There are more neurotransmitters in the GI than in the brain, and more nerve endings in the GI than in the spine," she adds.
Your digestive system is vital to your health and happiness. So how do you keep it working well? Start avoiding these 5 gut enemies:
5 Worst Foods for Your Gut
1. Red meatStudies show a direct link between red meat consumption and increased colorectal cancer risk. Red meat is typically high in saturated fat, and a high-saturated fat diet was tied to cancer of the small intestine, according to a 2008 Cancer Research study.
How to avoid it: Choose lean cuts of beef, lamb and pork. Eat more protein- and iron-rich legumes in place of red meat. Grill up a Portobello mushroom instead of a burger.
2. Processed meatLunch meats, hot dogs, sausages and other processed meats are packed with saturated fat, sodium and nitrates. Processed meats have been linked to colon cancer, possibly because they are cooked at high temperatures, which can increase carcinogens in the meat.
How to avoid it: Stick to fresh, lean cuts of meat and substitute other forms of protein (legumes and grains) when possible.
3. Hydrogenated oilsTrans fats, created when liquid oils are hydrogenated to become solid at room temperature, are not found in nature. They’re an inexpensive way to make fats shelf-stable, but the body pays a high price: They’re tough to digest and have been linked to many health problems, including increased bad (LDL) cholesterol, decreased good (HDL) cholesterol and colon cancer.
The Food and Drug Administration (FDA) requires trans fats to be labeled on food products. But the federal agency also allows manufacturers to claim zero trans fats if there are fewer than 0.5 grams per serving. Don't be fooled: If a food lists hydrogenated oils as an ingredient, it contains trans fats.
How to avoid it: Eat fresh, whole, natural foods and ditch the packaged, processed stuff.
4. GlutenAbout two million Americans suffer from gluten intolerance, says the National Institutes of Health (NIH). Gluten is a protein found in barley, rye, spelt, wheat and countless other foods such as processed meats, soy sauce, ice cream, cheese, cookies, pasta, ketchup, salad dressings and more.
Food sensitivities affect 10% to 20% of us, and can cause lots of digestive complaints (gas, cramping, bloating, heartburn, indigestion) and other symptoms, including chronic headaches, aching joints and muscles, depression, concentration, memory problems and poor energy levels, Lipski says.
How to avoid it: A gluten-free diet is the only solution; it’s a challenge but possible. Read Gluten-Sensitive Enteropathy for more information.
5. LactoseAnother tummy troubler is lactose, the principal sugar found in milk. According to the NIH, lactose intolerance affects 30 to 50 million Americans. Avoiding raw milk will help, but you don't have to give up all dairy. Some lactose-intolerant people do fine with small amounts of milk.
How to avoid it: Drink lactose-free milk and eat cultured dairy products, like yogurt, instead. Cultured dairy products break down lactose. Aged cheeses (like cheddar and Swiss) have less lactose and may be easier to digest.
5 Best Foods for Your Gut1. Dietary fiber
Our Pick: PrunesFiber keeps things moving through your digestive system and out. Otherwise, your colon is stuck with toxins that can build up and cause major health problems. Your body then begins reabsorbing toxins, hormones and other substances.
"If you don’t have regular bowel movements, you are retaining wastes that your body has finished with," Lipski says. "It’s like not moving a stinky garbage bag out of your kitchen.”
A diet rich in fiber protects against colon cancer and cancers of the small intestine, according to a 2008 study in the journal Gastroenterology.
Fruits, vegetables, whole grains and legumes are all rich in healthy fiber. But when it comes to staying regular, prunes, because of their mild laxative effect, is the go-to fruit. They're also a great source of energy, nutrition and disease-fighting phenolic compounds.
2. Probiotics
Our Pick: YogurtProbiotics are those "good bugs" you hear health nuts raving about. Why would anyone willingly eat bacteria?
Because our intestinal flora is made up of trillions of good bacteria that aid in digestion and promote immunity and health. In fact, four pounds of our body weight comes from the bacteria that live in the digestive tract.
The No. 1 probiotic food is yogurt. Yes, it's a dairy product – the bane of millions of lactose intolerant people – but eating yogurt helps calm digestive complaints. That's because yogurt contains live cultures, typically Lactobacillus and Bifidobacterium, that help lactose digestion.
When choosing a yogurt, make sure the cultures are listed as "live" or "active." Yogurts with added fiber are even better.
Steer clear of yogurts with a lot of sugar, which hurts digestive health because it feeds the bad bacteria in your digestive tract. Plain, unsweetened yogurt is best. Add some fiber-rich berries or honey, which has prebiotic properties, if you need to sweeten it up.
3. Prebiotics
Our Pick: LentilsWhat are prebiotics? They’re food for probiotics.
"Bacteria multiply very quickly but need food once they reach the intestines," Lipski says.
Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract.
They also promote a more acidic intestinal environment, which helps the body absorb minerals such as calcium, iron, zinc and magnesium.
Luckily, prebiotics are found in the foods we already eat. Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics found in many nutritious foods such as onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more.
Lentils, a legume, are a great natural source of prebiotics and dietary fiber. They're a good substitute for red meat because of their high protein and iron content. To help your body better use the iron in lentils, prepare them with a vitamin C-rich food such as tomatoes.
4. Gluten-free grains
Our Pick: QuinoaGluten – a protein found in grains such as wheat, barley and rye – isn't necessarily bad for you. But it does cause tummy trouble for many people.
Because of genetics, about 30% of us poorly digest gluten-containing grains, Lipski says. But many people, regardless of family history, feel better when they stop eating them.
Expanding your grain repertoire is a good idea whether you are gluten intolerant or not. Quinoa (pronounced "keen-wah") is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids. It's also fiber-rich and bursting with minerals. It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more.
5. Fermented foods
Our Pick: Sourdough Sometimes your digestive system just needs a break. Fermented foods are the solution.
"Fermenting or culturing makes food more digestible by actually 'predigesting' it for you," Lipski says.
Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and real Japanese tamari or soy sauce are all easy-to-digest fermented foods.
Sourdough is a great pick because it's a fermented food and can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads are often made with wheat flour, but the fermentation weakens the gluten. If you don't want wheat at all, many grocery stores offer 100% gluten-free sourdough.
Something to wash it all down...Don't forget the most essential "food" of all – water. Digestion can't occur without water, so be sure to drink eight 8-ounce glasses throughout the day.
For more information, check out our Digestive Health Center.What’s Your Yogurt IQ? Whether plain, topped with granola or fruit-laden, Americans enjoy their yogurt for breakfast, an afternoon snack, even dessert. But how much do you know about this versatile food? Take our yogurt quiz to find out.
Friday, February 13, 2009
Gas, bloating, constipation and diarrhea are common signs your digestive system is off-kilter. But did you know that brittle hair and low energy can also point to tummy troubles? Find out which foods will keep your gut clogged or moving. Plus, test your yogurt IQ with our quiz…
A healthy digestive system begins with a healthy diet. Eat the right stuff and you feel great. Eat the wrong stuff and you feel like a human garbage can.
"If you don't digest your food properly, your cells don't get what they need to function optimally," says Liz Lipski, Ph.D., a clinical dietitian and author of Digestive Wellness (McGraw-Hill).
The GI tract is also home to our most precious disease-fighting resource: the immune system.
"Two-thirds of the immune system is in the digestive tract," Lipski says. "There are more neurotransmitters in the GI than in the brain, and more nerve endings in the GI than in the spine," she adds.
Your digestive system is vital to your health and happiness. So how do you keep it working well? Start avoiding these 5 gut enemies:
5 Worst Foods for Your Gut
1. Red meatStudies show a direct link between red meat consumption and increased colorectal cancer risk. Red meat is typically high in saturated fat, and a high-saturated fat diet was tied to cancer of the small intestine, according to a 2008 Cancer Research study.
How to avoid it: Choose lean cuts of beef, lamb and pork. Eat more protein- and iron-rich legumes in place of red meat. Grill up a Portobello mushroom instead of a burger.
2. Processed meatLunch meats, hot dogs, sausages and other processed meats are packed with saturated fat, sodium and nitrates. Processed meats have been linked to colon cancer, possibly because they are cooked at high temperatures, which can increase carcinogens in the meat.
How to avoid it: Stick to fresh, lean cuts of meat and substitute other forms of protein (legumes and grains) when possible.
3. Hydrogenated oilsTrans fats, created when liquid oils are hydrogenated to become solid at room temperature, are not found in nature. They’re an inexpensive way to make fats shelf-stable, but the body pays a high price: They’re tough to digest and have been linked to many health problems, including increased bad (LDL) cholesterol, decreased good (HDL) cholesterol and colon cancer.
The Food and Drug Administration (FDA) requires trans fats to be labeled on food products. But the federal agency also allows manufacturers to claim zero trans fats if there are fewer than 0.5 grams per serving. Don't be fooled: If a food lists hydrogenated oils as an ingredient, it contains trans fats.
How to avoid it: Eat fresh, whole, natural foods and ditch the packaged, processed stuff.
4. GlutenAbout two million Americans suffer from gluten intolerance, says the National Institutes of Health (NIH). Gluten is a protein found in barley, rye, spelt, wheat and countless other foods such as processed meats, soy sauce, ice cream, cheese, cookies, pasta, ketchup, salad dressings and more.
Food sensitivities affect 10% to 20% of us, and can cause lots of digestive complaints (gas, cramping, bloating, heartburn, indigestion) and other symptoms, including chronic headaches, aching joints and muscles, depression, concentration, memory problems and poor energy levels, Lipski says.
How to avoid it: A gluten-free diet is the only solution; it’s a challenge but possible. Read Gluten-Sensitive Enteropathy for more information.
5. LactoseAnother tummy troubler is lactose, the principal sugar found in milk. According to the NIH, lactose intolerance affects 30 to 50 million Americans. Avoiding raw milk will help, but you don't have to give up all dairy. Some lactose-intolerant people do fine with small amounts of milk.
How to avoid it: Drink lactose-free milk and eat cultured dairy products, like yogurt, instead. Cultured dairy products break down lactose. Aged cheeses (like cheddar and Swiss) have less lactose and may be easier to digest.
5 Best Foods for Your Gut1. Dietary fiber
Our Pick: PrunesFiber keeps things moving through your digestive system and out. Otherwise, your colon is stuck with toxins that can build up and cause major health problems. Your body then begins reabsorbing toxins, hormones and other substances.
"If you don’t have regular bowel movements, you are retaining wastes that your body has finished with," Lipski says. "It’s like not moving a stinky garbage bag out of your kitchen.”
A diet rich in fiber protects against colon cancer and cancers of the small intestine, according to a 2008 study in the journal Gastroenterology.
Fruits, vegetables, whole grains and legumes are all rich in healthy fiber. But when it comes to staying regular, prunes, because of their mild laxative effect, is the go-to fruit. They're also a great source of energy, nutrition and disease-fighting phenolic compounds.
2. Probiotics
Our Pick: YogurtProbiotics are those "good bugs" you hear health nuts raving about. Why would anyone willingly eat bacteria?
Because our intestinal flora is made up of trillions of good bacteria that aid in digestion and promote immunity and health. In fact, four pounds of our body weight comes from the bacteria that live in the digestive tract.
The No. 1 probiotic food is yogurt. Yes, it's a dairy product – the bane of millions of lactose intolerant people – but eating yogurt helps calm digestive complaints. That's because yogurt contains live cultures, typically Lactobacillus and Bifidobacterium, that help lactose digestion.
When choosing a yogurt, make sure the cultures are listed as "live" or "active." Yogurts with added fiber are even better.
Steer clear of yogurts with a lot of sugar, which hurts digestive health because it feeds the bad bacteria in your digestive tract. Plain, unsweetened yogurt is best. Add some fiber-rich berries or honey, which has prebiotic properties, if you need to sweeten it up.
3. Prebiotics
Our Pick: LentilsWhat are prebiotics? They’re food for probiotics.
"Bacteria multiply very quickly but need food once they reach the intestines," Lipski says.
Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract.
They also promote a more acidic intestinal environment, which helps the body absorb minerals such as calcium, iron, zinc and magnesium.
Luckily, prebiotics are found in the foods we already eat. Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics found in many nutritious foods such as onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more.
Lentils, a legume, are a great natural source of prebiotics and dietary fiber. They're a good substitute for red meat because of their high protein and iron content. To help your body better use the iron in lentils, prepare them with a vitamin C-rich food such as tomatoes.
4. Gluten-free grains
Our Pick: QuinoaGluten – a protein found in grains such as wheat, barley and rye – isn't necessarily bad for you. But it does cause tummy trouble for many people.
Because of genetics, about 30% of us poorly digest gluten-containing grains, Lipski says. But many people, regardless of family history, feel better when they stop eating them.
Expanding your grain repertoire is a good idea whether you are gluten intolerant or not. Quinoa (pronounced "keen-wah") is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids. It's also fiber-rich and bursting with minerals. It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more.
5. Fermented foods
Our Pick: Sourdough Sometimes your digestive system just needs a break. Fermented foods are the solution.
"Fermenting or culturing makes food more digestible by actually 'predigesting' it for you," Lipski says.
Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and real Japanese tamari or soy sauce are all easy-to-digest fermented foods.
Sourdough is a great pick because it's a fermented food and can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads are often made with wheat flour, but the fermentation weakens the gluten. If you don't want wheat at all, many grocery stores offer 100% gluten-free sourdough.
Something to wash it all down...Don't forget the most essential "food" of all – water. Digestion can't occur without water, so be sure to drink eight 8-ounce glasses throughout the day.
For more information, check out our Digestive Health Center.What’s Your Yogurt IQ? Whether plain, topped with granola or fruit-laden, Americans enjoy their yogurt for breakfast, an afternoon snack, even dessert. But how much do you know about this versatile food? Take our yogurt quiz to find out.
Saturday, February 21, 2009
How to Stop Memory Loss
How to Stop Memory Loss
Saturday, February 21, 2009
You’ve lost your car keys. But it hardly matters since you can’t remember where you parked the car. Some memory loss is normal. But how do you know when something more serious is going on? Read on to find out…
We all want to have instant recall. The sad truth? Once we pass our mid-20s, memory slowly declines.
By our 50s, we start to misplace things, forget appointments, and never mind trying to learn new names. Lists are essential, and we just get better at faking it at meetings.
But what leads to memory loss? And what can we do to safeguard our brains?
Health conditions. Strokes, infections, brain tumors and hormonal disorders like overactive or underactive thyroid can bring on dementia. HIV, tuberculosis, syphilis (in its later stages), herpes and bacterial meningitis can also have a profound effect on thinking and memory.
Vitamin deficiency. Run short on certain vitamins, such as B1 (thamine), B12 and folate, and recall declines as well.
Drugs. These include sedatives, sleeping pills, over-the-counter antihistamines (including many cold remedies), antidepressants and prescription painkillers. Illicit drugs such as Ecstasy can permanently impair memory.
Head injury. Blows to the brain, even mild concussions, have an impact. As boxer Mohammed Ali sadly learned, repeated whacks to the head trigger dementia and lead to Parkinson’s disease.
Alcoholism. Alcoholics eventually deplete thiamine, a B vitamin.
Stress and depression. Prolonged stress, often accompanied by interrupted sleep and a preoccupation with problems.Depression can disrupt focus and responsiveness.
These steps can help keep your brain sharp:
Lower your cholesterol and blood pressure. Both may lead to narrowing of the arteries, lessening blood flow. Less blood to the brain means your memory will suffer. Raising your HDL, or good cholesterol, may stave off the problem as well. In a British study of 3,700 people, those with low levels of HDL had a 53% greater risk of memory loss than those with the highest levels.
Exercise body and brain. Exercise is great for the brain, increasing blood flow and oxygen, and stimulating the growth of new neurons to keep you smart. Exercising your mind is key, too: stimulating puzzles, games and reading helps you stay sharp.
Skip the chips. A healthy diet including lots of green leafy vegetables and fish is a boon to your memory. According to an Italian study, the omega-3 fatty acids in fish, as well as flaxseed, walnuts and soybeans, improve concentration. And green leafy vegetables contain lots of vitamin B (which prevents strokes that can lead to dementia).
Quit smoking. When British researchers tested middle-aged smokers and nonsmokers, they found that smokers had the worst scores on tests measuring memory and other brainy tasks.
Raise a glass. One alcoholic drink a day appears to be healthy for the brain and heart. In fact, one study indicated that people with dementia who had a drink daily had a slower decline than those who drank nothing. But drinking more than 14 drinks a week may raise the risk.
Party on. Have fun with your friends, sign up for new activities, gab on the phone and head to gatherings you enjoy. A University of Michigan study found that just talking to someone for 10 minutes improved memory and intellect on tests shortly afterward.
Unwind. People with higher levels of stress hormones have poorer memory than those with normal levels. So when you feel a stressful moment coming on, try this instant relaxation exercise: Shut your eyes, breathe in deeply through your nose and blow out through your mouth. Repeat at least five times, and you’ll be sure to find your car – and your keys – later.
But how can you tell if it’s a minor memory problem or a serious condition?
Dementia – often called senility – slowly progresses with old age, first eroding memory, attention, language and problem solving. More than five million Americans live with dementia, and two-thirds of them have Alzheimer’s disease, which is a branch of dementia.
Alzheimer’s is more common in women (more than half the cases) than men. Although most dementias strike later in life, Alzheimer’s can hit in the 40s as a slow, steady loss of brain cells. As the disease progresses, patients lose control of their bladders and bowels, and develop severe mood swings. They live about four to six years after diagnosis. Click here for more Alzheimer’s information.
Diagnosing the Brain’s DeclineA neurologist diagnoses Alzheimer’s through memory tests that confirm dementia and by ruling out other causes, such as strokes and tumors.
Ask these questions to gauge how serious the condition is:
How frequent are the memory lapses? Occasional forgetfulness is not unusual. But frequently forgetting where the car is or when appointments are may be a sign of severe dementia or Alzheimer’s.
Do the memory lapses interfere with day-to-day life? Failing to eat meals, manage personal hygiene, clean clothes or remember regular routes are not normal, and may indicate severe dementia.
Does the person sound like a broken record? Frequent repetition of the same information or questions is a red flag. So are forgetting familiar things such as a friend’s or relative’s name.
Does the person seem confused? Henry Fonda’s character in On Golden Pond lost his way, panicking in a familiar place. Like the movie character, a person with dementia may have trouble following a conversation, lose his place in a game or forget how he arrived at a new spot.
Is the memory loss progressive and disproportionate to that person’s age? If the progression is relentless and the person seems much less functional than her peers, she may have Alzheimer’s.
Talk to your doctor if you think you’re experiencing memory loss.
Could You Be Depressed?Depression affects 20 million people a year, compromising their ability to function normally. Find out if you're just blue or if you might be clinically depressed.
The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. LifeScript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by LifeScript is solely at your own risk.
Saturday, February 21, 2009
You’ve lost your car keys. But it hardly matters since you can’t remember where you parked the car. Some memory loss is normal. But how do you know when something more serious is going on? Read on to find out…
We all want to have instant recall. The sad truth? Once we pass our mid-20s, memory slowly declines.
By our 50s, we start to misplace things, forget appointments, and never mind trying to learn new names. Lists are essential, and we just get better at faking it at meetings.
But what leads to memory loss? And what can we do to safeguard our brains?
Health conditions. Strokes, infections, brain tumors and hormonal disorders like overactive or underactive thyroid can bring on dementia. HIV, tuberculosis, syphilis (in its later stages), herpes and bacterial meningitis can also have a profound effect on thinking and memory.
Vitamin deficiency. Run short on certain vitamins, such as B1 (thamine), B12 and folate, and recall declines as well.
Drugs. These include sedatives, sleeping pills, over-the-counter antihistamines (including many cold remedies), antidepressants and prescription painkillers. Illicit drugs such as Ecstasy can permanently impair memory.
Head injury. Blows to the brain, even mild concussions, have an impact. As boxer Mohammed Ali sadly learned, repeated whacks to the head trigger dementia and lead to Parkinson’s disease.
Alcoholism. Alcoholics eventually deplete thiamine, a B vitamin.
Stress and depression. Prolonged stress, often accompanied by interrupted sleep and a preoccupation with problems.Depression can disrupt focus and responsiveness.
These steps can help keep your brain sharp:
Lower your cholesterol and blood pressure. Both may lead to narrowing of the arteries, lessening blood flow. Less blood to the brain means your memory will suffer. Raising your HDL, or good cholesterol, may stave off the problem as well. In a British study of 3,700 people, those with low levels of HDL had a 53% greater risk of memory loss than those with the highest levels.
Exercise body and brain. Exercise is great for the brain, increasing blood flow and oxygen, and stimulating the growth of new neurons to keep you smart. Exercising your mind is key, too: stimulating puzzles, games and reading helps you stay sharp.
Skip the chips. A healthy diet including lots of green leafy vegetables and fish is a boon to your memory. According to an Italian study, the omega-3 fatty acids in fish, as well as flaxseed, walnuts and soybeans, improve concentration. And green leafy vegetables contain lots of vitamin B (which prevents strokes that can lead to dementia).
Quit smoking. When British researchers tested middle-aged smokers and nonsmokers, they found that smokers had the worst scores on tests measuring memory and other brainy tasks.
Raise a glass. One alcoholic drink a day appears to be healthy for the brain and heart. In fact, one study indicated that people with dementia who had a drink daily had a slower decline than those who drank nothing. But drinking more than 14 drinks a week may raise the risk.
Party on. Have fun with your friends, sign up for new activities, gab on the phone and head to gatherings you enjoy. A University of Michigan study found that just talking to someone for 10 minutes improved memory and intellect on tests shortly afterward.
Unwind. People with higher levels of stress hormones have poorer memory than those with normal levels. So when you feel a stressful moment coming on, try this instant relaxation exercise: Shut your eyes, breathe in deeply through your nose and blow out through your mouth. Repeat at least five times, and you’ll be sure to find your car – and your keys – later.
But how can you tell if it’s a minor memory problem or a serious condition?
Dementia – often called senility – slowly progresses with old age, first eroding memory, attention, language and problem solving. More than five million Americans live with dementia, and two-thirds of them have Alzheimer’s disease, which is a branch of dementia.
Alzheimer’s is more common in women (more than half the cases) than men. Although most dementias strike later in life, Alzheimer’s can hit in the 40s as a slow, steady loss of brain cells. As the disease progresses, patients lose control of their bladders and bowels, and develop severe mood swings. They live about four to six years after diagnosis. Click here for more Alzheimer’s information.
Diagnosing the Brain’s DeclineA neurologist diagnoses Alzheimer’s through memory tests that confirm dementia and by ruling out other causes, such as strokes and tumors.
Ask these questions to gauge how serious the condition is:
How frequent are the memory lapses? Occasional forgetfulness is not unusual. But frequently forgetting where the car is or when appointments are may be a sign of severe dementia or Alzheimer’s.
Do the memory lapses interfere with day-to-day life? Failing to eat meals, manage personal hygiene, clean clothes or remember regular routes are not normal, and may indicate severe dementia.
Does the person sound like a broken record? Frequent repetition of the same information or questions is a red flag. So are forgetting familiar things such as a friend’s or relative’s name.
Does the person seem confused? Henry Fonda’s character in On Golden Pond lost his way, panicking in a familiar place. Like the movie character, a person with dementia may have trouble following a conversation, lose his place in a game or forget how he arrived at a new spot.
Is the memory loss progressive and disproportionate to that person’s age? If the progression is relentless and the person seems much less functional than her peers, she may have Alzheimer’s.
Talk to your doctor if you think you’re experiencing memory loss.
Could You Be Depressed?Depression affects 20 million people a year, compromising their ability to function normally. Find out if you're just blue or if you might be clinically depressed.
The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. LifeScript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by LifeScript is solely at your own risk.
Zinc, Found in Meat, essential for Metabolism
Zinc, Found in Meat, essential for Metabolism
You’ve done everything you can think of to raise your metabolism. You eat six small meals a day, lift weights and get plenty of cardio. But you may be missing another crucial element required to elevate your metabolism and maximize your calorie burn: Zinc. This important mineral performs a variety of functions, from helping to repair cells and keeping your sense of taste and smell sharp to making your hair shiny. Zinc also helps to regulate your thyroid, which produces the hormones that control your metabolism, making it a vital weapon in the battle against weight gain. While there are many zinc supplements in pill or liquid form out on the market, a tastier way to consume enough of this essential nutrient is to eat the right foods. Meat is an excellent source of zinc. Beef, poultry (especially the dark meat), lean pork, and seafood are all good choices that will also provide a lot of filling protein. Keep in mind that the zinc found in meat is more easily absorbed than the zinc found in other foods, which is why vegetarians are often deficient in this mineral. If you don’t eat meat, just make sure to eat plenty of nuts (especially almonds), beans, cheese, and wheat germ. Try our black bean croquettes for a delicious way to get plenty of zinc to help boost your metabolism.
You’ve done everything you can think of to raise your metabolism. You eat six small meals a day, lift weights and get plenty of cardio. But you may be missing another crucial element required to elevate your metabolism and maximize your calorie burn: Zinc. This important mineral performs a variety of functions, from helping to repair cells and keeping your sense of taste and smell sharp to making your hair shiny. Zinc also helps to regulate your thyroid, which produces the hormones that control your metabolism, making it a vital weapon in the battle against weight gain. While there are many zinc supplements in pill or liquid form out on the market, a tastier way to consume enough of this essential nutrient is to eat the right foods. Meat is an excellent source of zinc. Beef, poultry (especially the dark meat), lean pork, and seafood are all good choices that will also provide a lot of filling protein. Keep in mind that the zinc found in meat is more easily absorbed than the zinc found in other foods, which is why vegetarians are often deficient in this mineral. If you don’t eat meat, just make sure to eat plenty of nuts (especially almonds), beans, cheese, and wheat germ. Try our black bean croquettes for a delicious way to get plenty of zinc to help boost your metabolism.
Friday, February 20, 2009
肥胖使女性增患乳腺、子宫、卵巢癌 使男性罹患结肠、直肠和前列腺癌
肥胖使女性增患乳腺、子宫、卵巢癌 使男性罹患结肠、直肠和前列腺癌
根据世界卫生组织(WHO)的定义，肥胖是一种疾病。据统计，35%的癌症病例和70%因癌症死亡的病例与营养有一定的关系，超重是其中重要的因素之一。肥胖与多种生殖系统和消化系统肿瘤有密切关系，调查结果表明：肥胖的女性患乳腺癌、子宫癌、卵巢癌这三大癌症的机会要比体重正常的女性多出三倍；男性肥胖者主要是结肠癌、直肠癌和前列腺癌的发病率增加，这些癌症都与超重时的内分泌紊乱有关。肥胖也可导致患其它癌症的风险和心脑血管疾病的增加。 肥胖所带来的心理、生理等健康问题日益突出，肥胖与血脂紊乱、II型糖尿病、冠心病、高血压、脂肪肝、癌症等疾病密切相关。专家建议，预防癌症和其他慢性病要从儿童抓起，教育培养孩子从小养成健康生活习惯，可有效减少成年期癌症的发生。据统计，43%的癌症病例可以通过儿童时期养成健康的生活习惯预防。 营养过度是儿童期肥胖的主要起因与促发元素。因此，对肥胖儿的首要干预措施就是饮食方面的积极干预。
第一,控制总热量摄入，即适当减少肥胖儿的每日主食量。 一下子大幅度减少每日主食量，孩子难以配合。专家建议可先在原有基础上减少1／5～1／4，而后逐渐过渡到1／3。由于儿童处于生长发育的快速时期，减至原有主食量的1／3 左右就不可以再减了，以防影响孩子的正常生长发育。
第二，一日三餐合理分配。 专家建议三餐的热能分配分别为：早餐占全日总量的30%，午餐占40%，晚餐占30%。一日三餐都要吃，这样才能使营养平均分配，保证儿童身体发育的营养需求。
第三，调整饮食结构。 (一)适当增加低热量高蛋白的食品，如豆类、蛋、奶、鱼、瘦肉等； (二)增加新鲜水果和蔬菜等纤维素含量高的食物，每日两者的供应量需达400～500克，尤其是新鲜蔬菜要多吃一些； (三)要减少和控制摄入各种高脂肪、高热量的食物，如油炸食品、洋快餐、奶油制品、甜食和甜饮料等。
第四，降低晚餐的热量摄入。
(一)晚餐不可吃得过晚，晚间不要随意加餐； (二)合理安排晚餐的进食顺序，建议饭前先吃一些低热量的食物，如水果、蔬菜或汤，而后再安排吃主食。有助于防止过多食入高热量、高脂肪的食物，起到调整饮食结构、减少热量摄入的作用，对肥胖的干预具有实际效果。（笑阳)
根据世界卫生组织(WHO)的定义，肥胖是一种疾病。据统计，35%的癌症病例和70%因癌症死亡的病例与营养有一定的关系，超重是其中重要的因素之一。肥胖与多种生殖系统和消化系统肿瘤有密切关系，调查结果表明：肥胖的女性患乳腺癌、子宫癌、卵巢癌这三大癌症的机会要比体重正常的女性多出三倍；男性肥胖者主要是结肠癌、直肠癌和前列腺癌的发病率增加，这些癌症都与超重时的内分泌紊乱有关。肥胖也可导致患其它癌症的风险和心脑血管疾病的增加。 肥胖所带来的心理、生理等健康问题日益突出，肥胖与血脂紊乱、II型糖尿病、冠心病、高血压、脂肪肝、癌症等疾病密切相关。专家建议，预防癌症和其他慢性病要从儿童抓起，教育培养孩子从小养成健康生活习惯，可有效减少成年期癌症的发生。据统计，43%的癌症病例可以通过儿童时期养成健康的生活习惯预防。 营养过度是儿童期肥胖的主要起因与促发元素。因此，对肥胖儿的首要干预措施就是饮食方面的积极干预。
第一,控制总热量摄入，即适当减少肥胖儿的每日主食量。 一下子大幅度减少每日主食量，孩子难以配合。专家建议可先在原有基础上减少1／5～1／4，而后逐渐过渡到1／3。由于儿童处于生长发育的快速时期，减至原有主食量的1／3 左右就不可以再减了，以防影响孩子的正常生长发育。
第二，一日三餐合理分配。 专家建议三餐的热能分配分别为：早餐占全日总量的30%，午餐占40%，晚餐占30%。一日三餐都要吃，这样才能使营养平均分配，保证儿童身体发育的营养需求。
第三，调整饮食结构。 (一)适当增加低热量高蛋白的食品，如豆类、蛋、奶、鱼、瘦肉等； (二)增加新鲜水果和蔬菜等纤维素含量高的食物，每日两者的供应量需达400～500克，尤其是新鲜蔬菜要多吃一些； (三)要减少和控制摄入各种高脂肪、高热量的食物，如油炸食品、洋快餐、奶油制品、甜食和甜饮料等。
第四，降低晚餐的热量摄入。
(一)晚餐不可吃得过晚，晚间不要随意加餐； (二)合理安排晚餐的进食顺序，建议饭前先吃一些低热量的食物，如水果、蔬菜或汤，而后再安排吃主食。有助于防止过多食入高热量、高脂肪的食物，起到调整饮食结构、减少热量摄入的作用，对肥胖的干预具有实际效果。（笑阳)
What do I eat before a workout
What do I eat before a workout? I thought that I was supposed to eat carbs before and protein after. Can you please clarify this for me?
What you eat before and after a workout mostly depends on your goals. If you are struggling with fat loss, it is probably best to limit carbohydrates to after your workout as to not interfere with fat burning during your exercise session. And you should pair those carbohydrates with protein to promote recovery and the maintenance of calorie-burning lean muscle.
As for what to eat pre-workout (again, while attempting to lose fat), an amino-acid rich protein beverage (whey protein, for example) is a great choice as it is quickly digested and deters the breakdown of lean muscle during your workouts.
In short, pre-workout protein helps to maintain muscle mass while optimizing fat loss. Go with a whey protein shake about a half hour beforehand or some form of lean meat about an hour beforehand, as animal protein takes a bit longer to digest.
To your fat-loss success,Joel Marion
What you eat before and after a workout mostly depends on your goals. If you are struggling with fat loss, it is probably best to limit carbohydrates to after your workout as to not interfere with fat burning during your exercise session. And you should pair those carbohydrates with protein to promote recovery and the maintenance of calorie-burning lean muscle.
As for what to eat pre-workout (again, while attempting to lose fat), an amino-acid rich protein beverage (whey protein, for example) is a great choice as it is quickly digested and deters the breakdown of lean muscle during your workouts.
In short, pre-workout protein helps to maintain muscle mass while optimizing fat loss. Go with a whey protein shake about a half hour beforehand or some form of lean meat about an hour beforehand, as animal protein takes a bit longer to digest.
To your fat-loss success,Joel Marion
Q&A - What's Best for Shakes - Milk or Water?
Q&A - What's Best for Shakes - Milk or Water?
Thursday, February 05, 2009
Q: I recently started to incorporate meal-replacement shakes into my regular diet, but am not sure whether to mix them with milk or water. Is one better than the other?
-Heather M.A: Hi Heather,
The answer is, it depends. Before deciding which to use, there are a few things you should consider:
1. Your goals. Are you attempting to lose or maintain your weight? If you’re looking to lose it, it’s probably best to go with water to save calories. While milk may make the shake taste a little better, the extra calories in it won’t do much to fill your belly and are better spent on a more filling alternative.
2. Your diet type. What type of diet are you on? If you are utilizing a lower-carbohydrate approach, it’s better to go with water as each cup of milk contains 12 grams of sugar. If you’re counting calories, you could choose milk or water so long as you are factoring in the calories that the milk adds to the shake. That said, as I mentioned in No. 1, I would personally rather get those calories by adding something more satiating, such as a piece of fruit, alongside the shake.
4. Time of day. Because of the insulin release caused by milk, it is best drunk in the morning and avoided in the evening. In fact, you should be choosing a low-carb (protein only) shake in the evening hours.
5. Your preference. Ultimately, you are the one who is drinking the shake, so if you enjoy the taste when mixed with milk much more than mixed with water, there’s nothing wrong with choosing low-fat milk (at least some of the time). Just be sure to factor in the calories.
To your fat-loss success,
Joel Marion
To learn more about Joel’s Body Transformation Coaching Program or to download a free copy of his rapid fat-loss report visit Joelmarioncoaching.com.
Got a diet question? Ask Joel Marion
Thursday, February 05, 2009
Q: I recently started to incorporate meal-replacement shakes into my regular diet, but am not sure whether to mix them with milk or water. Is one better than the other?
-Heather M.A: Hi Heather,
The answer is, it depends. Before deciding which to use, there are a few things you should consider:
1. Your goals. Are you attempting to lose or maintain your weight? If you’re looking to lose it, it’s probably best to go with water to save calories. While milk may make the shake taste a little better, the extra calories in it won’t do much to fill your belly and are better spent on a more filling alternative.
2. Your diet type. What type of diet are you on? If you are utilizing a lower-carbohydrate approach, it’s better to go with water as each cup of milk contains 12 grams of sugar. If you’re counting calories, you could choose milk or water so long as you are factoring in the calories that the milk adds to the shake. That said, as I mentioned in No. 1, I would personally rather get those calories by adding something more satiating, such as a piece of fruit, alongside the shake.
4. Time of day. Because of the insulin release caused by milk, it is best drunk in the morning and avoided in the evening. In fact, you should be choosing a low-carb (protein only) shake in the evening hours.
5. Your preference. Ultimately, you are the one who is drinking the shake, so if you enjoy the taste when mixed with milk much more than mixed with water, there’s nothing wrong with choosing low-fat milk (at least some of the time). Just be sure to factor in the calories.
To your fat-loss success,
Joel Marion
To learn more about Joel’s Body Transformation Coaching Program or to download a free copy of his rapid fat-loss report visit Joelmarioncoaching.com.
Got a diet question? Ask Joel Marion
Thursday, February 19, 2009
Nuts and your heart: Eating nuts for heart health
Nuts and your heart: Eating nuts for heart health
Eating nuts helps your heart. Discover how walnuts, almonds and other nuts help lower your cholesterol when eaten as part of a balanced diet.
Eating nuts as part of a healthy diet is good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.
The type of nut you eat isn't that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts, you name it, almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.
Can eating nuts help your heart?
Most studies on people who eat nuts as part of a heart-healthy diet have found that nuts lower the LDL, low-density lipoprotein or "bad," cholesterol level in the blood. High LDL is one of the primary causes of heart disease, so nuts' ability to lower LDL cholesterol seems to be quite beneficial.
Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. The evidence for the heart-health benefits of nuts isn't rock solid yet — the Food and Drug Administration only allows food companies to say evidence "suggests but does not prove" that eating nuts reduces heart disease risk.
What's in nuts that's thought to be heart healthy?
Although it varies by nut, researchers think most nuts contain at least some of these heart-healthy substances:
Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
L-arginine. Nuts also have lots of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you'll eat less later. Fiber is also thought to play a role in preventing diabetes.
Vitamin E. Researchers still aren't sure, but it's thought that vitamin E may help stop the development of plaques in your arteries which can narrow them, leading to chest pain, coronary artery disease or a heart attack.
Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
What amount of nuts is considered healthy?
Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.
Instead of eating unhealthy saturated fats, try substituting a handful of nuts. Current guidelines suggest eating 1 to 2 ounces (28.4 to 56.8 grams, or a small handful) of nuts each day. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.
Does it matter what kind of nuts you eat?
Possibly. Most nuts appear to be generally healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it's been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. Even peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Coconut, which is technically a fruit, may be considered by some to be a nut, but it doesn't have heart-health benefits. Both coconut meat and oil contain a large amount of saturated fat.
Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt.
Here's some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.
Type of nut
Calories
Total fat (Saturated/Unsaturated fat)*
Almonds, raw
163
14 g (1.1 g/12.2 g)
Almonds, dry roasted
169
15 g (1.1 g/13.1 g)
Brazil nuts, raw
186
19 g (4.3 g/12.8 g)
Cashews, dry roasted
163
13.1 g (2.6 g/10 g)
Chestnuts, roasted
69
0.6 g (1 g/5 g)
Hazelnuts (filberts), raw
178
17 g (1.3 g/15.2 g)
Hazelnuts (filberts), dry roasted
183
17.7 g (1.3 g/15.6 g)
Macadamia nuts, raw
204
21.5 g (3.4 g/17.1 g)
Macadamia nuts, dry roasted
204
21.6 g (3.4 g/17.2 g)
Peanuts, dry roasted
166
14 g (2g/11.4 g)
Pecans, dry roasted
201
21 g (1.8 g/18.3 g)
Pistachios, dry roasted
162
13 g (1.6 g/10.8 g)
Walnuts, halved
185
18.5 g (1.7 g/15.9 g)
*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some nonfatty acid material, such as sugars or phosphates.
How about nut oils? Are they healthy, too?
Nut oils are good sources of omega-3 fatty acids and vitamin E, but they lack the fiber in whole nuts. Walnut oil is highest in omega-3s. Nut oils contain saturated as well as unsaturated fats. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do vegetable oils. Nut oil, if overheated, can become bitter. Just like with nuts, use nut oil in moderation, as the oils are high in fat and calories.
Eating nuts helps your heart. Discover how walnuts, almonds and other nuts help lower your cholesterol when eaten as part of a balanced diet.
Eating nuts as part of a healthy diet is good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.
The type of nut you eat isn't that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts, you name it, almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.
Can eating nuts help your heart?
Most studies on people who eat nuts as part of a heart-healthy diet have found that nuts lower the LDL, low-density lipoprotein or "bad," cholesterol level in the blood. High LDL is one of the primary causes of heart disease, so nuts' ability to lower LDL cholesterol seems to be quite beneficial.
Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. The evidence for the heart-health benefits of nuts isn't rock solid yet — the Food and Drug Administration only allows food companies to say evidence "suggests but does not prove" that eating nuts reduces heart disease risk.
What's in nuts that's thought to be heart healthy?
Although it varies by nut, researchers think most nuts contain at least some of these heart-healthy substances:
Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
L-arginine. Nuts also have lots of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you'll eat less later. Fiber is also thought to play a role in preventing diabetes.
Vitamin E. Researchers still aren't sure, but it's thought that vitamin E may help stop the development of plaques in your arteries which can narrow them, leading to chest pain, coronary artery disease or a heart attack.
Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
What amount of nuts is considered healthy?
Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.
Instead of eating unhealthy saturated fats, try substituting a handful of nuts. Current guidelines suggest eating 1 to 2 ounces (28.4 to 56.8 grams, or a small handful) of nuts each day. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.
Does it matter what kind of nuts you eat?
Possibly. Most nuts appear to be generally healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it's been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. Even peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Coconut, which is technically a fruit, may be considered by some to be a nut, but it doesn't have heart-health benefits. Both coconut meat and oil contain a large amount of saturated fat.
Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt.
Here's some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.
Type of nut
Calories
Total fat (Saturated/Unsaturated fat)*
Almonds, raw
163
14 g (1.1 g/12.2 g)
Almonds, dry roasted
169
15 g (1.1 g/13.1 g)
Brazil nuts, raw
186
19 g (4.3 g/12.8 g)
Cashews, dry roasted
163
13.1 g (2.6 g/10 g)
Chestnuts, roasted
69
0.6 g (1 g/5 g)
Hazelnuts (filberts), raw
178
17 g (1.3 g/15.2 g)
Hazelnuts (filberts), dry roasted
183
17.7 g (1.3 g/15.6 g)
Macadamia nuts, raw
204
21.5 g (3.4 g/17.1 g)
Macadamia nuts, dry roasted
204
21.6 g (3.4 g/17.2 g)
Peanuts, dry roasted
166
14 g (2g/11.4 g)
Pecans, dry roasted
201
21 g (1.8 g/18.3 g)
Pistachios, dry roasted
162
13 g (1.6 g/10.8 g)
Walnuts, halved
185
18.5 g (1.7 g/15.9 g)
*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some nonfatty acid material, such as sugars or phosphates.
How about nut oils? Are they healthy, too?
Nut oils are good sources of omega-3 fatty acids and vitamin E, but they lack the fiber in whole nuts. Walnut oil is highest in omega-3s. Nut oils contain saturated as well as unsaturated fats. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do vegetable oils. Nut oil, if overheated, can become bitter. Just like with nuts, use nut oil in moderation, as the oils are high in fat and calories.
7 Best Bone-Building Foods
7 Best Bone-Building Foods
Thursday, February 19, 2009
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. SeedsThink of bone-building minerals and calcium first comes to mind. Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows. All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
Sprinkle a tablespoon or two onto your mixed green salad.
Toss some with green beans or sautéed spinach.
2. NutsBones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup. Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Tap Water Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health. So if you drink only bottled water, you may not get enough fluoride to protect your teeth or bones.
4. Leafy GreensMake green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day. Here are a few ways to sneak some extra greens in today:
Add lettuce to your sandwiches. Even iceberg has vitamin K.
Slip spinach leaves between layers of noodles in homemade lasagna.
Start your dinner with a salad of spinach or mixed greens.
Try dandelion greens or Swiss chard for dinner.
5. Beans Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
Top nachos with red beans.
Mix any canned bean into vegetable soups.
Add black beans or kidney beans to pasta salads.
Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture. In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. DairyMany of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. You’ve been told this over and over, but it’s worth repeating. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine one to three hours afterward. Drinking more than two or three cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate. Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Thursday, February 19, 2009
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. SeedsThink of bone-building minerals and calcium first comes to mind. Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows. All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
Sprinkle a tablespoon or two onto your mixed green salad.
Toss some with green beans or sautéed spinach.
2. NutsBones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup. Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Tap Water Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health. So if you drink only bottled water, you may not get enough fluoride to protect your teeth or bones.
4. Leafy GreensMake green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day. Here are a few ways to sneak some extra greens in today:
Add lettuce to your sandwiches. Even iceberg has vitamin K.
Slip spinach leaves between layers of noodles in homemade lasagna.
Start your dinner with a salad of spinach or mixed greens.
Try dandelion greens or Swiss chard for dinner.
5. Beans Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
Top nachos with red beans.
Mix any canned bean into vegetable soups.
Add black beans or kidney beans to pasta salads.
Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture. In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. DairyMany of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. You’ve been told this over and over, but it’s worth repeating. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine one to three hours afterward. Drinking more than two or three cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate. Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Sunday, February 15, 2009
How to Cut Your Cancer Risk
How to Cut Your Cancer Risk
Saturday, February 07, 2009
Cancer seems to come at us from every direction. Plastic bottles, cell phones, food. But it’s possible to cut your risk, says Dr. David Servan-Schreiber in his book. Here’s his 4-step approach to fighting the Big C, just in time for National Cancer Prevention Month. Plus, how much do you know about cancer? Take our quiz…
Our bodies continuously make defective cells, our genes can undermine us and our environment assaults us. And while they're well-equipped to detect and eliminate damaged genetic material, sometimes the broken DNA leads to cancers that our bodies can’t repair without help from drugs and other treatments.
That’s where David Servan-Schreiber, M.D., comes in.
As a cancer survivor himself, Servan-Schreiber has firsthand knowledge of the challenges in treating the disease. And as a researcher, he has logged long hours studying the brain’s processes.
Ironically, his own research led to his diagnosis. He was mapping brain activity on people who performed mental tasks while undergoing MRIs. When one volunteer didn’t show, the doctor took his place, and a walnut-sized tumor in his own brain was detected.
Servan-Schreiber’s book, Anticancer – A New Way of Life (Viking Adult, 2008), details his journey through cancer and discovery of the role of alternative and complementary medicine in treating illness. Although he acknowledges the importance of modern medical science, Servan-Schreiber is convinced that the healing process involves more.
So he looked at environmental factors. If our bodies can fight the development of tumors naturally, he asked, how can we assist it?
The cancer researcher describes four new approaches to boost the chances of preventing and defeating cancer. First, he focuses on environmental factors that he feels promote the onset of the disease.
Cancer used to be a disease of old people,” he says. “Now it is common to know a younger person with cancer.”
Second, our diets should include vegetable-derived compounds known to fight tumors, he says. Some of the easiest steps are adding certain spices and foods. “Consider adding green tea, turmeric or garlic to your diet,” he says.
For 25 foods that fight disease, click here.Servan-Schreiber’s third focus is psychology. “There has been no link established between stress and the development of cancer,” he says. But in animal studies, “Reaction to stress can speed up or even slow down cancer growth,” he says.
And fourth, Servan-Schreiber wants us to create “a relationship with our bodies that stimulates the immune system and reduces inflammation that makes tumors grow.”
Focusing on yourself as a living, breathing human and “loving yourself” for as little as 15 minutes per day can have positive health benefits, he says. Too many self-help efforts start with a negative.
Add “some new spices to the diet, walk each day for 10 to 15 minutes and work up to more, or join a group with common interests,” he says. Once you build confidence in your ability to adapt new behaviors, “then you are better able to let go of old habits,” he says.
Here are some of his suggestions for an anti-cancer way of life:
Approach #1: Detox Your EnvironmentEnvironmental toxins have mushroomed since the 1940s, according to Servan-Schreiber. Some strategies to protect yourself include:
Air out dry-cleaned clothing.
Avoid pesticides and insecticides.
Avoid parabens and phthalates in cosmetics.
Avoid chemical cleaning products.
Avoid cigarette smoke and other atmospheric pollutants.
Filter your tap water.
Here are his suggestions to minimize cell-phone electromagnetic radiation exposure:
Don’t allow children under 12 years old to use cell phones, except for emergencies.
Avoid carrying a cell phone with you constantly.
Don’t use the phone when the signal is weak because it will maximize power to find a source.
Approach #2: Change Your DietSo what changes does Servan-Schreiber suggest for our diets? About 56% of our calories are from three sources that were nonexistent when humans were emerging, he says. These include refined sugars, such as cane and beet sugar, and corn syrup; bleached flour; and vegetable oils, including hydrogenated or partially hydrogenated trans fats. Servan-Schreiber recommends minimizing these.
He also urges using low-glycemic foods (which don’t cause a blood sugar spike) in place of sweeteners and other starches. Agave nectar and stevia are two plant-derived sweeteners with a low glycemic index. Instead of bleached flours, he recommends mixed, whole-grain cereals, multigrain bread and whole grain rice, such as basmati or Thai.Swap in lentils, peas, beans, sweet potatoes and yams for the higher glycemic starches found in potatoes. Avoid jams, jellies and fruit cooked in sugar, or fruit in syrup. Fruit in its natural state is preferred and can be sweetened with agave nectar.
Finally, he recommends a glass of red wine a day with a meal.
The anti-cancer diet also includes:
Animal proteins (optional, if you’re a vegetarian) derived from fish, organic meat, omega-3 eggs and organic dairy products
Whole grains
Fats and oils, such as olive, canola or flaxseed oil
Herbs and spices, such as turmeric, mint, thyme, rosemary and garlic
Vegetables and fruits and vegetable proteins, such as lentils, peas, beans and tofu
Approach #3: Address Your EmotionsPersistent anger or despair, social isolation, denial of true identity and a sedentary lifestyle all can inhibit immune cell production and aggravate inflammatory responses, Servan-Schreiber says. He recommends:
Resolving past traumas
Facing one’s difficulties
Obtaining support from family and friends
Finding someone with whom you can share your emotions
Engaging in regular physical activity
Approach #4: Get In TouchSeveral studies have shown that touch and massage reduce stress hormones and increase protective cells in women with breast cancer. If you have the disease, Servan-Schreiber advises:
Trying easy activities that stimulate the body gently
Joining a group
Having fun
Figuring out the appropriate activity level for your cancer
Want more? Get your own copy of Anticancer - A New Way of Life.
What Really Causes Cancer? Myths vs. FactsCell phones, makeup, bug spray, and even fresh produce all have been rumored to cause cancer. But should you believe every cancer myth you hear? Separate myth from facts with this cancer quiz.
The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. LifeScript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by LifeScript is solely at your own risk.
Saturday, February 07, 2009
Cancer seems to come at us from every direction. Plastic bottles, cell phones, food. But it’s possible to cut your risk, says Dr. David Servan-Schreiber in his book. Here’s his 4-step approach to fighting the Big C, just in time for National Cancer Prevention Month. Plus, how much do you know about cancer? Take our quiz…
Our bodies continuously make defective cells, our genes can undermine us and our environment assaults us. And while they're well-equipped to detect and eliminate damaged genetic material, sometimes the broken DNA leads to cancers that our bodies can’t repair without help from drugs and other treatments.
That’s where David Servan-Schreiber, M.D., comes in.
As a cancer survivor himself, Servan-Schreiber has firsthand knowledge of the challenges in treating the disease. And as a researcher, he has logged long hours studying the brain’s processes.
Ironically, his own research led to his diagnosis. He was mapping brain activity on people who performed mental tasks while undergoing MRIs. When one volunteer didn’t show, the doctor took his place, and a walnut-sized tumor in his own brain was detected.
Servan-Schreiber’s book, Anticancer – A New Way of Life (Viking Adult, 2008), details his journey through cancer and discovery of the role of alternative and complementary medicine in treating illness. Although he acknowledges the importance of modern medical science, Servan-Schreiber is convinced that the healing process involves more.
So he looked at environmental factors. If our bodies can fight the development of tumors naturally, he asked, how can we assist it?
The cancer researcher describes four new approaches to boost the chances of preventing and defeating cancer. First, he focuses on environmental factors that he feels promote the onset of the disease.
Cancer used to be a disease of old people,” he says. “Now it is common to know a younger person with cancer.”
Second, our diets should include vegetable-derived compounds known to fight tumors, he says. Some of the easiest steps are adding certain spices and foods. “Consider adding green tea, turmeric or garlic to your diet,” he says.
For 25 foods that fight disease, click here.Servan-Schreiber’s third focus is psychology. “There has been no link established between stress and the development of cancer,” he says. But in animal studies, “Reaction to stress can speed up or even slow down cancer growth,” he says.
And fourth, Servan-Schreiber wants us to create “a relationship with our bodies that stimulates the immune system and reduces inflammation that makes tumors grow.”
Focusing on yourself as a living, breathing human and “loving yourself” for as little as 15 minutes per day can have positive health benefits, he says. Too many self-help efforts start with a negative.
Add “some new spices to the diet, walk each day for 10 to 15 minutes and work up to more, or join a group with common interests,” he says. Once you build confidence in your ability to adapt new behaviors, “then you are better able to let go of old habits,” he says.
Here are some of his suggestions for an anti-cancer way of life:
Approach #1: Detox Your EnvironmentEnvironmental toxins have mushroomed since the 1940s, according to Servan-Schreiber. Some strategies to protect yourself include:
Air out dry-cleaned clothing.
Avoid pesticides and insecticides.
Avoid parabens and phthalates in cosmetics.
Avoid chemical cleaning products.
Avoid cigarette smoke and other atmospheric pollutants.
Filter your tap water.
Here are his suggestions to minimize cell-phone electromagnetic radiation exposure:
Don’t allow children under 12 years old to use cell phones, except for emergencies.
Avoid carrying a cell phone with you constantly.
Don’t use the phone when the signal is weak because it will maximize power to find a source.
Approach #2: Change Your DietSo what changes does Servan-Schreiber suggest for our diets? About 56% of our calories are from three sources that were nonexistent when humans were emerging, he says. These include refined sugars, such as cane and beet sugar, and corn syrup; bleached flour; and vegetable oils, including hydrogenated or partially hydrogenated trans fats. Servan-Schreiber recommends minimizing these.
He also urges using low-glycemic foods (which don’t cause a blood sugar spike) in place of sweeteners and other starches. Agave nectar and stevia are two plant-derived sweeteners with a low glycemic index. Instead of bleached flours, he recommends mixed, whole-grain cereals, multigrain bread and whole grain rice, such as basmati or Thai.Swap in lentils, peas, beans, sweet potatoes and yams for the higher glycemic starches found in potatoes. Avoid jams, jellies and fruit cooked in sugar, or fruit in syrup. Fruit in its natural state is preferred and can be sweetened with agave nectar.
Finally, he recommends a glass of red wine a day with a meal.
The anti-cancer diet also includes:
Animal proteins (optional, if you’re a vegetarian) derived from fish, organic meat, omega-3 eggs and organic dairy products
Whole grains
Fats and oils, such as olive, canola or flaxseed oil
Herbs and spices, such as turmeric, mint, thyme, rosemary and garlic
Vegetables and fruits and vegetable proteins, such as lentils, peas, beans and tofu
Approach #3: Address Your EmotionsPersistent anger or despair, social isolation, denial of true identity and a sedentary lifestyle all can inhibit immune cell production and aggravate inflammatory responses, Servan-Schreiber says. He recommends:
Resolving past traumas
Facing one’s difficulties
Obtaining support from family and friends
Finding someone with whom you can share your emotions
Engaging in regular physical activity
Approach #4: Get In TouchSeveral studies have shown that touch and massage reduce stress hormones and increase protective cells in women with breast cancer. If you have the disease, Servan-Schreiber advises:
Trying easy activities that stimulate the body gently
Joining a group
Having fun
Figuring out the appropriate activity level for your cancer
Want more? Get your own copy of Anticancer - A New Way of Life.
What Really Causes Cancer? Myths vs. FactsCell phones, makeup, bug spray, and even fresh produce all have been rumored to cause cancer. But should you believe every cancer myth you hear? Separate myth from facts with this cancer quiz.
The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. LifeScript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by LifeScript is solely at your own risk.
Wednesday, February 11, 2009
不良的饮食习惯可以引起癌变多发
有关研究结果表明，癌症是项长期的可逆性“工程”，不良的饮食习惯可以引起癌变多发。癌症高发病率前几位的肝癌、鼻咽癌、肺癌、胃癌等肿瘤，与各种不良的饮食和生活方式密切相关。
肝杀手：黄曲霉素
黄曲霉素是引起胃癌，肝癌，食道癌的罪魁祸首，它是由发霉的粮食、花生所长出的黄曲霉菌产生的。流行病学调查发现，肝癌多发于温暖、潮湿、容易滋生黄曲霉菌的地区，尤其是食用玉米、花生多的地区。黄曲霉素是由黄霉菌产生的真菌毒素，是目前发现的化学致癌物中最强的物质之一，主要损害肝脏并有强烈的致癌、致畸、致突变作用，目前，国际癌症中心已将黄曲霉毒素定为致癌剂。
胃杀手：亚硝酸盐
亚硝酸盐可导致食道癌和胃癌，它存在于腌制食品中。咸菜，咸肉，酸菜等都含有亚硝酸盐。亚硝胺是硝酸盐还原为亚硝酸盐再与胺结合而成的产物，而硝酸盐及亚硝酸盐均广泛存在于腌酸菜、咸菜、咸鱼、咸肉、烟熏食物中。
蔬菜中含有较多硝酸盐类，煮熟后放置过久，在细菌酶作用下，硝酸盐会还原成亚硝酸盐，与胃内蛋白质分解的产物相作用，形成致癌的亚硝胺。人们在吃了这些剩菜后，易诱发胃癌。另外，调整饮食防胃癌的其他方法有：低盐饮食，可以减少硝酸盐及亚硝酸盐的摄入。而且多吃新鲜蔬菜和水果，其中丰富的维生素C能抑制亚硝酸盐与胺结合。
肺杀手：厨房油烟
当食用油烧到150摄氏度时，其中的甘油就会生成油烟的主要成分丙烯醛，它具有强烈的辛辣味，对鼻、眼、咽喉粘膜有较强的刺激，可引起鼻炎、咽喉炎、气管炎等呼吸道疾病。另外，厨房油烟中含有一种被称为苯并芘的致癌物，苯并芘可导致人体细胞染色体的损伤，长期吸入可诱发肺脏组织癌变。
结肠杀手：油炸食物、高脂肪饮食
建议尽可能避免食用经过长时间高温加工的淀粉类食品，如油炸薯片和油炸薯条和各种油炸食品。，这其中丙烯酰胺含量较高，而丙烯酰胺是一种致癌物。 致癌饮食
茶垢： 茶垢中含有镉、铅、汞、砷等多种有害金属和某些致癌物质，如亚硝酸盐等，可导致肾脏、肝脏、胃肠等器官发生病变。
水果中烂掉的部分： 水果腐烂后，微生物在代谢过程中会产生各种有害物质，特别是真菌的繁殖加快。有些真菌具有致癌作用，可以从腐烂部分通过果汁向未腐烂部分扩散。所以，尽管去除了腐烂部分，剩下的水果仍然不能吃。
用报纸包的食品：油墨中含有一种叫做多氯联苯的有毒物质，它的化学结构跟农药差不多。如果用报纸包食品，它就会渗到食品上，然后随食物进入人体。人体内多氯联苯的储存量达到0.5～2克时会引发中毒。轻者眼皮红肿、手掌出汗、全身起红疙瘩;重者恶心呕吐、肝功能异常、肌肉酸痛、咳嗽不止，甚至导致死亡。
霉变的大米、花生和玉米： 其中含有黄曲霉素，是目前世界上公认的强致癌物质，容易引起肝癌和食道癌。有人以为，多洗几次或高温消毒就能去除有毒物质，其实黄曲霉素一旦污染食物，是很难彻底清除的。
碱性食品中的味精： 味精遇碱性食品会变成谷氨酸二钠，使其失去鲜味;当它被加热到120℃时，会变成致癌物质焦谷氨酸钠。因此，在有苏打、碱的食物中不宜放味精;做汤、菜时，应在起锅前放味精，避免长时间煎煮。
烧焦的鱼和肉： 鱼和肉里的脂肪不完全燃烧，会产生大量的V—氨甲基衍生物，这是一种强度超过了黄曲霉素的致癌物。
腐烂的白菜 ： 腐烂和没腌透的白菜中，都含有致癌性亚硝酸盐。
烧烤食品： 所有的烧烤食品中，都容易出现一种致癌能力相当强的物质——苯并芘，这和油炸食品中的油反复使用，所产生的是同一物质。
用卫生纸或毛巾擦过的水果：许多卫生纸的消毒不彻底，携带大肠杆菌、致病性化脓菌、真菌、乙肝病毒等对健康造成影响。
涂在筷子上的油漆： 油漆筷子的使用现在仍然很普遍，但很多人都不知道，这些油漆中含有铅、苯等化学物质，常常随着油漆的剥落被我们吃进体内，造成一定的健康危害。
桌布上的有毒物质： 很多饭店在桌子上铺的薄薄的塑胶桌布是由聚氯乙烯制成的，含有毒的游离基，能通过食具借食物进入体内，导致慢性中毒。所以，在外就餐时，不要将筷子直接放在铺有塑胶薄膜的桌面上。
肝杀手：黄曲霉素
黄曲霉素是引起胃癌，肝癌，食道癌的罪魁祸首，它是由发霉的粮食、花生所长出的黄曲霉菌产生的。流行病学调查发现，肝癌多发于温暖、潮湿、容易滋生黄曲霉菌的地区，尤其是食用玉米、花生多的地区。黄曲霉素是由黄霉菌产生的真菌毒素，是目前发现的化学致癌物中最强的物质之一，主要损害肝脏并有强烈的致癌、致畸、致突变作用，目前，国际癌症中心已将黄曲霉毒素定为致癌剂。
胃杀手：亚硝酸盐
亚硝酸盐可导致食道癌和胃癌，它存在于腌制食品中。咸菜，咸肉，酸菜等都含有亚硝酸盐。亚硝胺是硝酸盐还原为亚硝酸盐再与胺结合而成的产物，而硝酸盐及亚硝酸盐均广泛存在于腌酸菜、咸菜、咸鱼、咸肉、烟熏食物中。
蔬菜中含有较多硝酸盐类，煮熟后放置过久，在细菌酶作用下，硝酸盐会还原成亚硝酸盐，与胃内蛋白质分解的产物相作用，形成致癌的亚硝胺。人们在吃了这些剩菜后，易诱发胃癌。另外，调整饮食防胃癌的其他方法有：低盐饮食，可以减少硝酸盐及亚硝酸盐的摄入。而且多吃新鲜蔬菜和水果，其中丰富的维生素C能抑制亚硝酸盐与胺结合。
肺杀手：厨房油烟
当食用油烧到150摄氏度时，其中的甘油就会生成油烟的主要成分丙烯醛，它具有强烈的辛辣味，对鼻、眼、咽喉粘膜有较强的刺激，可引起鼻炎、咽喉炎、气管炎等呼吸道疾病。另外，厨房油烟中含有一种被称为苯并芘的致癌物，苯并芘可导致人体细胞染色体的损伤，长期吸入可诱发肺脏组织癌变。
结肠杀手：油炸食物、高脂肪饮食
建议尽可能避免食用经过长时间高温加工的淀粉类食品，如油炸薯片和油炸薯条和各种油炸食品。，这其中丙烯酰胺含量较高，而丙烯酰胺是一种致癌物。 致癌饮食
茶垢： 茶垢中含有镉、铅、汞、砷等多种有害金属和某些致癌物质，如亚硝酸盐等，可导致肾脏、肝脏、胃肠等器官发生病变。
水果中烂掉的部分： 水果腐烂后，微生物在代谢过程中会产生各种有害物质，特别是真菌的繁殖加快。有些真菌具有致癌作用，可以从腐烂部分通过果汁向未腐烂部分扩散。所以，尽管去除了腐烂部分，剩下的水果仍然不能吃。
用报纸包的食品：油墨中含有一种叫做多氯联苯的有毒物质，它的化学结构跟农药差不多。如果用报纸包食品，它就会渗到食品上，然后随食物进入人体。人体内多氯联苯的储存量达到0.5～2克时会引发中毒。轻者眼皮红肿、手掌出汗、全身起红疙瘩;重者恶心呕吐、肝功能异常、肌肉酸痛、咳嗽不止，甚至导致死亡。
霉变的大米、花生和玉米： 其中含有黄曲霉素，是目前世界上公认的强致癌物质，容易引起肝癌和食道癌。有人以为，多洗几次或高温消毒就能去除有毒物质，其实黄曲霉素一旦污染食物，是很难彻底清除的。
碱性食品中的味精： 味精遇碱性食品会变成谷氨酸二钠，使其失去鲜味;当它被加热到120℃时，会变成致癌物质焦谷氨酸钠。因此，在有苏打、碱的食物中不宜放味精;做汤、菜时，应在起锅前放味精，避免长时间煎煮。
烧焦的鱼和肉： 鱼和肉里的脂肪不完全燃烧，会产生大量的V—氨甲基衍生物，这是一种强度超过了黄曲霉素的致癌物。
腐烂的白菜 ： 腐烂和没腌透的白菜中，都含有致癌性亚硝酸盐。
烧烤食品： 所有的烧烤食品中，都容易出现一种致癌能力相当强的物质——苯并芘，这和油炸食品中的油反复使用，所产生的是同一物质。
用卫生纸或毛巾擦过的水果：许多卫生纸的消毒不彻底，携带大肠杆菌、致病性化脓菌、真菌、乙肝病毒等对健康造成影响。
涂在筷子上的油漆： 油漆筷子的使用现在仍然很普遍，但很多人都不知道，这些油漆中含有铅、苯等化学物质，常常随着油漆的剥落被我们吃进体内，造成一定的健康危害。
桌布上的有毒物质： 很多饭店在桌子上铺的薄薄的塑胶桌布是由聚氯乙烯制成的，含有毒的游离基，能通过食具借食物进入体内，导致慢性中毒。所以，在外就餐时，不要将筷子直接放在铺有塑胶薄膜的桌面上。
Tuesday, February 10, 2009
科学食用蔬菜对预防癌症有着积极作用
很多人都知道蔬菜能补充人体所需的营养成分，但对蔬菜的抗癌功效却知之甚少。近来，美国、日本等科学研究证实，科学食用蔬菜对预防癌症有着积极作用。
日本排出抗癌蔬菜榜
蔬菜的抗癌功效一直是各国科学家研究的热点。早在1995年，美国生物学家就发现，多吃花椰菜的人患肠癌、肺癌的风险会小得多；而英国科学家则证实了西兰花的抗癌功效。
最近，日本国立癌症预防研究所的科学家，又对蔬菜的抗癌功效进行了更全面详细的研究。他们对26万人的饮食生活习惯进行了跟踪调查，最终发现，蔬菜的确具有一定的防癌作用，并从高到低排出了20种对肿瘤细胞有明显抑制效应的蔬菜，分别是：熟红薯、生红薯、芦笋、花椰菜、卷心菜、花菜、芹菜、茄子皮、甜椒、胡萝卜、金针菜、荠菜、番茄、大葱、大蒜、黄瓜和白菜。
对此，上海华东医院营养科主任营养师陈霞飞告诉《生命时报》记者，营养学家一直把蔬菜视为人体维生素和微量元素的重要来源，不过近些年研究的确发现，蔬菜中存在一些植物化学物质，能对致癌物质和促癌因子起到一定抑制作用，从而更好地防癌。
不同蔬菜防癌效用各异
不过，蔬菜不同，预防的癌症也各异。此次，日本国立癌症预防研究所也对排行榜中蔬菜的抗癌功能进行了区分。
红薯预防结肠癌、乳腺癌。科学家发现红薯中含有一种化学物质叫氢表雄酮，可以用于预防结肠癌和乳腺癌。
番茄预防前列腺癌、乳腺癌。研究人员指出，番茄中的番茄红素能促进一些具有防癌、抗癌作用的细胞因子的分泌，激活淋巴细胞对癌细胞的杀伤作用。同时，研究表明，摄入适量的番茄红素还可降低前列腺癌、乳腺癌等癌症的发病率，对胃癌、肺癌也有预防作用。
十字花科蔬菜可防胃癌。花椰菜、花菜等十字花科蔬菜中含有的硫甙葡萄甙类化合物，能够诱导体内生成一种具有解毒作用的酶。经常食用，可预防胃癌、肺癌、食道癌的发生。
此外，大蒜能预防结肠癌，胡萝卜则能降低肺癌患病率。
搭配均衡是关键
“这些蔬菜特别是对预防胃癌、结肠癌、肺癌、口腔癌、喉癌的发生有很大的功效。”陈霞飞进一步解释说，“尽管不同蔬菜抗癌能力和抗癌功效有所不同，但也不能只吃一种。”陈霞飞说，要想通过蔬菜吃出健康，最重要的还是营养搭配、均衡饮食。每天要吃不同种类的蔬菜，这样才能起到长期预防癌症的作用。
不过，陈霞飞还指出，人们吃蔬菜不仅仅是抗癌，更重要的是吸收各种有益的营养成分。如果身体出现癌症的迹象，还是要及时到医院确诊，并在医生的建议下调节饮食。
日本排出抗癌蔬菜榜
蔬菜的抗癌功效一直是各国科学家研究的热点。早在1995年，美国生物学家就发现，多吃花椰菜的人患肠癌、肺癌的风险会小得多；而英国科学家则证实了西兰花的抗癌功效。
最近，日本国立癌症预防研究所的科学家，又对蔬菜的抗癌功效进行了更全面详细的研究。他们对26万人的饮食生活习惯进行了跟踪调查，最终发现，蔬菜的确具有一定的防癌作用，并从高到低排出了20种对肿瘤细胞有明显抑制效应的蔬菜，分别是：熟红薯、生红薯、芦笋、花椰菜、卷心菜、花菜、芹菜、茄子皮、甜椒、胡萝卜、金针菜、荠菜、番茄、大葱、大蒜、黄瓜和白菜。
对此，上海华东医院营养科主任营养师陈霞飞告诉《生命时报》记者，营养学家一直把蔬菜视为人体维生素和微量元素的重要来源，不过近些年研究的确发现，蔬菜中存在一些植物化学物质，能对致癌物质和促癌因子起到一定抑制作用，从而更好地防癌。
不同蔬菜防癌效用各异
不过，蔬菜不同，预防的癌症也各异。此次，日本国立癌症预防研究所也对排行榜中蔬菜的抗癌功能进行了区分。
红薯预防结肠癌、乳腺癌。科学家发现红薯中含有一种化学物质叫氢表雄酮，可以用于预防结肠癌和乳腺癌。
番茄预防前列腺癌、乳腺癌。研究人员指出，番茄中的番茄红素能促进一些具有防癌、抗癌作用的细胞因子的分泌，激活淋巴细胞对癌细胞的杀伤作用。同时，研究表明，摄入适量的番茄红素还可降低前列腺癌、乳腺癌等癌症的发病率，对胃癌、肺癌也有预防作用。
十字花科蔬菜可防胃癌。花椰菜、花菜等十字花科蔬菜中含有的硫甙葡萄甙类化合物，能够诱导体内生成一种具有解毒作用的酶。经常食用，可预防胃癌、肺癌、食道癌的发生。
此外，大蒜能预防结肠癌，胡萝卜则能降低肺癌患病率。
搭配均衡是关键
“这些蔬菜特别是对预防胃癌、结肠癌、肺癌、口腔癌、喉癌的发生有很大的功效。”陈霞飞进一步解释说，“尽管不同蔬菜抗癌能力和抗癌功效有所不同，但也不能只吃一种。”陈霞飞说，要想通过蔬菜吃出健康，最重要的还是营养搭配、均衡饮食。每天要吃不同种类的蔬菜，这样才能起到长期预防癌症的作用。
不过，陈霞飞还指出，人们吃蔬菜不仅仅是抗癌，更重要的是吸收各种有益的营养成分。如果身体出现癌症的迹象，还是要及时到医院确诊，并在医生的建议下调节饮食。
Monday, February 9, 2009
被困野山11天 吃虫喝尿形同“野人”
被困野山11天 吃虫喝尿形同“野人”
成都商报 2009-02-08 18:48:30
两次因迷路不得已无防护跳崖；三次跳入冰水中漂流；饿了吃昆虫、渴了吞雪水喝尿液、困了睡山洞……昨日，从大年初四起便进入四姑娘山挑战极限生存的两位驴友王兴波和刘亚超，在当地公安、群众、景区管理部门以及社会救援者遍寻无果之际，经历11天的生死考验之后，凭着顽强的救生欲望，最终逃出生天。昨日，浑身湿透已经形同“野人”的两人，终于在卧龙耿达境内被人发现，并被送往成都与家人团聚。
相拥而泣
两个“野人”还活着
“我们本来想做个短线的三天期的野外生存体验，只是没想到把路走岔了……”在最绝望的时候王兴波二人称“依然相信有人在找我们”是他们最终想要活着走出来的信念
“你还晓得回来哟，你晓不晓得外面的人都快急死了？”昨日晚上7时30分许，成灌高速成都方向出口处，两名蓬头垢面、脸色憔悴、形似野人的年青男子下车后来到一直苦等在路旁的杨小姐身旁。看到男朋友王兴波虽然一脸疲态，但依然挺立得像座山，杨小姐一腔的思念均化作泪水和埋怨，倾泻而出。很快，刘亚超的妈妈和其他亲人也驱车赶到，抱着儿子依然湿冷的肩膀，刘妈妈如释重负：“回来了就好，回来了就好，妈妈好想你们哦，这些天大家都在找你们。”
“我们本来想做个短线的三天期的野外生存体验，只是没想到把路走岔了……”听说有那么多人一直在竭尽全力地寻找，尽管已经十分疲倦的王兴波坚决表示要给大家一个交待，“对于大家的关心和付出，我们十分感动，也十分感谢；这些天里，在最绝望的时候我们依然相信有人在找我们，这也是我们最终想要活着走出来的信念。”
据了解，在经过11天的跋涉之后，王兴波和刘亚超两人于昨天下午2时许在卧龙耿达找到出路。在当地一位热心农民的帮助下，已经多日没有进食的两人，吃下了几大碗热乎乎的面条；之后，这位质朴的农民大哥用自己的车子把他们送往都江堰，并用自己的电话帮忙联系了两位驴友的亲友。至昨日晚8时30分许，两人均平安回到了他们在成都的住处，而此时刘亚超的女友李小姐也正从日隆往成都方向赶。
莫大幸运
生死一跳终返“人间”
每次好不容易爬上一处山坡眺望时却发现根本没有路，于是在没有防护的情况下，硬是两次跳下数米深的峭壁悬崖，三次经过冰凉刺骨的无名小河……
从二人大年初四进入四姑娘山以来，期间经历的艰难险阻可谓一言难尽。据王兴波介绍，最初的目标是在长坪沟进行3天左右的短线户外极限生存体验，然后直上理县毕棚沟后返回。但让二人没有想到的是，长坪沟内地势开阔而复杂，仅岔沟就有10条。二人在倒沟、土猪沟子、小沟等岔沟里来来回回地走了3天，竟然没有找到前往理县的路。准备不足的两人只穿了普通的户外服装，并不能防雨防水，一条50米长的攀登绳、一块防雨布和一件雨衣、两支打火机、两把多功能小刀，没有睡袋帐篷等装备，食物也只有3天的分量。
到了初七，心情急切的两人迫切想找到前往理县毕棚沟的路。由于此时二人已经非常疲乏，想翻过5050米高的垭口雪山。即便有经验的户外人士冬季穿越一般也需要3天时间。然而王兴波和刘亚超两人首次前往，且没有带足食物，没有帐篷等取暖装备，连基本的生存需要都无法满足。加上沟里海拔过高、温度过低，很容易患上高山病，引起肺水肿等急性高山反应，一旦遇险根本无法找到宿营地。于是，二人决定顺着小河往下游方向走。
初七当天大雪，在沿着一条南下的不知名小河不知走了多远后，二人找了个山洞将就着过一晚上。第二天一早二人涉水过河，此后连续3天都幸运地找到山洞过夜。然而，雪野里的地标分辨尤为艰难，几天之后两人才发现，“我们几乎花了5天的时间就在3个山头打转，最后前往正河的过程中，3天时间只走了1公里。”王兴波介绍称，这是他们最艰难的一段，每次好不容易爬上一处山坡眺望时却发现根本没有路，于是在没有防护的情况下，二人凭着当过兵的强健体魄，硬是两次跳下数米深的峭壁悬崖，三次经过冰凉刺骨的无名小河，“每次从崖上跳下来时，我都想会不会是最后一次了。”王兴波在讲述那段刻骨经历时轻叹了一声。
事实证明，他们的这个决定是正确的。直到昨日早上7时30分许，看看太阳竟然暖洋洋地露了头，体力几乎耗尽的两人决定最后一搏。这次两人将随身的挎包和防雨布包裹一下后，便“悲壮”地跳下一条无名河沟。由于没有找到可供浮力的木头，两人只能一手举着包裹，一手随时挡住迎头撞过来的石块。冰冷的高山雪水很快让他们肢体僵硬，两人只好一会儿上岸一会儿下水，就这样在这条河沟里漂了3次。直到昨天下午2时许，两人在耿达上岸后终于见到人迹———他们知道，自己得救了。
3天食物
他们坚持了11天
我们剥开枯树皮或挖开地面植被找昆虫、草根吃，为了补充盐分，我们就喝尿、吃盘羊的粪便……
据了解，这些天来，包括北京蓝天救援队、四姑娘山景区管理局及当地公安人员、土著向导在内的多支救援队前后已经六七次进山搜寻。刘亚超的堂弟“86”是一名资深驴友，对于堂哥的状况他也感到十分危险，甚至有一直关注其状况的网上驴友断言“生还的希望太渺茫了，恐怕是出不来了”。
后来据王兴波介绍，由于没有带睡袋，两个人一到天将摸黑的时候，便开始寻找能栖身的山洞，但山洞也并非每天都能找得到，运气不好只能露宿雪地。“外面天冷，而且一直下雪，我们平均每15分钟就要被冻醒一次，醒了就烤烤火，然后再眯一会儿，直到天亮继续走。”幸而小杨在男朋友出发时给王兴波带了一些高热量的巧克力和饼干等食物，但原本只计划了3天的分量，到最后5天时二人已经完全没有食物可吃。“我们剥开枯树皮或挖开地面植被找昆虫、草根吃，为了补充盐分，我们就喝尿、吃盘羊的粪便……”
据四姑娘山景区管理局营销处一位工作人员介绍，从他多年来的景区管理经验来看，偶尔走失后又及时获救的情况也有，但像这样以如此“简陋”装备在恶劣冰雪环境下硬撑11天的情况还是第一次见到，的确称得上是“剽悍”。对于二人在食物极度缺乏、没有装备保障的情况下，居然在如此严苛的环境下硬挺了11天活下来，四川省登山协会副秘书长高敏也称“太不容易了”。他点评道：一方面得益于二人专业的户外素养、生存意志和果断抉择，另一方面同样存在很大的运气成分。
昨日晚间，部分得知二人平安归来的网友也纷纷打来电话询问二人的情况。由于二人身体极度虚弱，需要休息静养，家人谢绝了网友问候的好意，并称将尽快将这11天的生死经历发布到网上与大家分享。
成都商报 2009-02-08 18:48:30
两次因迷路不得已无防护跳崖；三次跳入冰水中漂流；饿了吃昆虫、渴了吞雪水喝尿液、困了睡山洞……昨日，从大年初四起便进入四姑娘山挑战极限生存的两位驴友王兴波和刘亚超，在当地公安、群众、景区管理部门以及社会救援者遍寻无果之际，经历11天的生死考验之后，凭着顽强的救生欲望，最终逃出生天。昨日，浑身湿透已经形同“野人”的两人，终于在卧龙耿达境内被人发现，并被送往成都与家人团聚。
相拥而泣
两个“野人”还活着
“我们本来想做个短线的三天期的野外生存体验，只是没想到把路走岔了……”在最绝望的时候王兴波二人称“依然相信有人在找我们”是他们最终想要活着走出来的信念
“你还晓得回来哟，你晓不晓得外面的人都快急死了？”昨日晚上7时30分许，成灌高速成都方向出口处，两名蓬头垢面、脸色憔悴、形似野人的年青男子下车后来到一直苦等在路旁的杨小姐身旁。看到男朋友王兴波虽然一脸疲态，但依然挺立得像座山，杨小姐一腔的思念均化作泪水和埋怨，倾泻而出。很快，刘亚超的妈妈和其他亲人也驱车赶到，抱着儿子依然湿冷的肩膀，刘妈妈如释重负：“回来了就好，回来了就好，妈妈好想你们哦，这些天大家都在找你们。”
“我们本来想做个短线的三天期的野外生存体验，只是没想到把路走岔了……”听说有那么多人一直在竭尽全力地寻找，尽管已经十分疲倦的王兴波坚决表示要给大家一个交待，“对于大家的关心和付出，我们十分感动，也十分感谢；这些天里，在最绝望的时候我们依然相信有人在找我们，这也是我们最终想要活着走出来的信念。”
据了解，在经过11天的跋涉之后，王兴波和刘亚超两人于昨天下午2时许在卧龙耿达找到出路。在当地一位热心农民的帮助下，已经多日没有进食的两人，吃下了几大碗热乎乎的面条；之后，这位质朴的农民大哥用自己的车子把他们送往都江堰，并用自己的电话帮忙联系了两位驴友的亲友。至昨日晚8时30分许，两人均平安回到了他们在成都的住处，而此时刘亚超的女友李小姐也正从日隆往成都方向赶。
莫大幸运
生死一跳终返“人间”
每次好不容易爬上一处山坡眺望时却发现根本没有路，于是在没有防护的情况下，硬是两次跳下数米深的峭壁悬崖，三次经过冰凉刺骨的无名小河……
从二人大年初四进入四姑娘山以来，期间经历的艰难险阻可谓一言难尽。据王兴波介绍，最初的目标是在长坪沟进行3天左右的短线户外极限生存体验，然后直上理县毕棚沟后返回。但让二人没有想到的是，长坪沟内地势开阔而复杂，仅岔沟就有10条。二人在倒沟、土猪沟子、小沟等岔沟里来来回回地走了3天，竟然没有找到前往理县的路。准备不足的两人只穿了普通的户外服装，并不能防雨防水，一条50米长的攀登绳、一块防雨布和一件雨衣、两支打火机、两把多功能小刀，没有睡袋帐篷等装备，食物也只有3天的分量。
到了初七，心情急切的两人迫切想找到前往理县毕棚沟的路。由于此时二人已经非常疲乏，想翻过5050米高的垭口雪山。即便有经验的户外人士冬季穿越一般也需要3天时间。然而王兴波和刘亚超两人首次前往，且没有带足食物，没有帐篷等取暖装备，连基本的生存需要都无法满足。加上沟里海拔过高、温度过低，很容易患上高山病，引起肺水肿等急性高山反应，一旦遇险根本无法找到宿营地。于是，二人决定顺着小河往下游方向走。
初七当天大雪，在沿着一条南下的不知名小河不知走了多远后，二人找了个山洞将就着过一晚上。第二天一早二人涉水过河，此后连续3天都幸运地找到山洞过夜。然而，雪野里的地标分辨尤为艰难，几天之后两人才发现，“我们几乎花了5天的时间就在3个山头打转，最后前往正河的过程中，3天时间只走了1公里。”王兴波介绍称，这是他们最艰难的一段，每次好不容易爬上一处山坡眺望时却发现根本没有路，于是在没有防护的情况下，二人凭着当过兵的强健体魄，硬是两次跳下数米深的峭壁悬崖，三次经过冰凉刺骨的无名小河，“每次从崖上跳下来时，我都想会不会是最后一次了。”王兴波在讲述那段刻骨经历时轻叹了一声。
事实证明，他们的这个决定是正确的。直到昨日早上7时30分许，看看太阳竟然暖洋洋地露了头，体力几乎耗尽的两人决定最后一搏。这次两人将随身的挎包和防雨布包裹一下后，便“悲壮”地跳下一条无名河沟。由于没有找到可供浮力的木头，两人只能一手举着包裹，一手随时挡住迎头撞过来的石块。冰冷的高山雪水很快让他们肢体僵硬，两人只好一会儿上岸一会儿下水，就这样在这条河沟里漂了3次。直到昨天下午2时许，两人在耿达上岸后终于见到人迹———他们知道，自己得救了。
3天食物
他们坚持了11天
我们剥开枯树皮或挖开地面植被找昆虫、草根吃，为了补充盐分，我们就喝尿、吃盘羊的粪便……
据了解，这些天来，包括北京蓝天救援队、四姑娘山景区管理局及当地公安人员、土著向导在内的多支救援队前后已经六七次进山搜寻。刘亚超的堂弟“86”是一名资深驴友，对于堂哥的状况他也感到十分危险，甚至有一直关注其状况的网上驴友断言“生还的希望太渺茫了，恐怕是出不来了”。
后来据王兴波介绍，由于没有带睡袋，两个人一到天将摸黑的时候，便开始寻找能栖身的山洞，但山洞也并非每天都能找得到，运气不好只能露宿雪地。“外面天冷，而且一直下雪，我们平均每15分钟就要被冻醒一次，醒了就烤烤火，然后再眯一会儿，直到天亮继续走。”幸而小杨在男朋友出发时给王兴波带了一些高热量的巧克力和饼干等食物，但原本只计划了3天的分量，到最后5天时二人已经完全没有食物可吃。“我们剥开枯树皮或挖开地面植被找昆虫、草根吃，为了补充盐分，我们就喝尿、吃盘羊的粪便……”
据四姑娘山景区管理局营销处一位工作人员介绍，从他多年来的景区管理经验来看，偶尔走失后又及时获救的情况也有，但像这样以如此“简陋”装备在恶劣冰雪环境下硬撑11天的情况还是第一次见到，的确称得上是“剽悍”。对于二人在食物极度缺乏、没有装备保障的情况下，居然在如此严苛的环境下硬挺了11天活下来，四川省登山协会副秘书长高敏也称“太不容易了”。他点评道：一方面得益于二人专业的户外素养、生存意志和果断抉择，另一方面同样存在很大的运气成分。
昨日晚间，部分得知二人平安归来的网友也纷纷打来电话询问二人的情况。由于二人身体极度虚弱，需要休息静养，家人谢绝了网友问候的好意，并称将尽快将这11天的生死经历发布到网上与大家分享。
八旬老太无低保擦鞋度日整四年 半年没吃一顿肉
八旬老太无低保擦鞋度日整四年 半年没吃一顿肉
本文网址：http://www.backchina.com/news/2009/2/9/28394.html 八旬擦鞋老太每逢节日就抹泪 不愿累及子女而租房独居，因户口曾迁外地而吃不了低保 昨天清晨，天刚蒙蒙亮，80岁的胡绍倾喝了一口白开水，从床下拖出破旧的擦鞋箱，摸索着出门了。她要去大街上擦鞋，这样才能缴纳每月80元的房租，才能养活自己。 “要过大年了，争取多擦几双，买点好吃的去看儿子。”看到街坊邻里窗台上挂着的年货，胡绍倾想起了还住在精神病医院的二儿子宏祖云。
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老人正在艰难地干活 记者 扬帆 摄 76岁去擦鞋 胡绍倾的鞋摊摆在渝中区七星岗上三八街2-4号小巷里。 她把行头铺开，将家里唯一的一张椅子放在鞋箱旁，用衣袖擦干净后，自己蜷坐在小塑料凳上，等待顾客。 胡绍倾告诉记者，她原本住在较场口老瓷器街3号，丈夫1981年去世。到了上世纪90年代，看到儿女们都安了家，她经邻居介绍改嫁到河北。在河北生活3年半后，丈夫病逝，料理完丈夫的后事后，她登上了回重庆的火车----这里有她的儿女。 也许是命运捉弄，胡绍倾说，2004年，大儿子宏祖权因肺癌去世了，她还没有从白发人送黑发人的悲痛中走出来，二儿子宏祖云又得了精神病，生活不能自理。无奈之下，她和女儿将宏祖云送到了大溪沟精神病医院。 老人说，三女此后患了子宫癌，“已动了两次手术，还没有治好。”她说，三女家条件并不富裕，幺女又没有工作，考虑到不能给女儿增加负担，她决定靠自己的双手养活自己。 4年前，老人在上三八街2-4号小巷里摆起了鞋摊，那时，她已76岁。 半年没吃一顿肉 昨天上午，记者在擦鞋摊前见到了满头银发的胡绍倾。老人身高不到1.55米，很瘦，岁月在她脸上留下深深的印记，眉骨也凸了出来。看到老人这么大的岁数，一个顾客擦完鞋后，付了10元钱，老人赶紧将自己的手在衣服上擦擦，握住对方的手连声感谢。 小巷深处，一间老旧楼房的过道上，用木板隔出了不到6平方米的小房间，这里就是胡绍倾的家。除去一张床、一个小吊灯和一个电饭煲，屋里再无值钱东西。 “你们应该多来看看她。上次吃肉都是半年前了。”邻居李庭秀以为记者是老人的家人，凑上前来说，半年前，她见老人饭里没有一点油水，将一碗红烧肉给她端来。她后来才知道，那以后，老人一直没吃过肉。 “婆婆，这肉怎么不吃啊？”记者见到吊灯下挂着两块腊肉。老人吹了吹肉上的灰尘：“这是邻居送的，我要再存两天。等到过大年那天了，做了给儿子送去。” 一到节日就抹泪 “婆婆，春节放火炮了吗？”有围观的市民问。老人没有回答，转过头去偷偷抹泪。“她们条件也不好……”她的嘴唇颤抖着，声音很低。她不想让邻居听到，她怕别人笑话她的子女。 说起外孙，老人的话多了起来，“外孙很听话，现在都工作了。”老人说，节假日时特别想念女儿和外孙们，呆在家里盼望着女儿和外孙们会来看她。不过，老人很少等来女儿和外孙，一到节日，看着别人一家聚在一起，她就躲在家里偷偷抹泪…… 老人说，自己改嫁河北后，户口跟着迁了过去。回到重庆后，由于没有户口，一直没能吃上低保。记者找到当地的归元寺社区居委会，但由于是周末，办公室没人。记者试图联系老人的子女，但老人记不得电话，并且也找不到女儿的家了。 “平时大家送一些水果和蔬菜。”邻居李任远说，老人在这里住了4年，擦了4年皮鞋，从来没有见人来看过她。
本文网址：http://www.backchina.com/news/2009/2/9/28394.html 八旬擦鞋老太每逢节日就抹泪 不愿累及子女而租房独居，因户口曾迁外地而吃不了低保 昨天清晨，天刚蒙蒙亮，80岁的胡绍倾喝了一口白开水，从床下拖出破旧的擦鞋箱，摸索着出门了。她要去大街上擦鞋，这样才能缴纳每月80元的房租，才能养活自己。 “要过大年了，争取多擦几双，买点好吃的去看儿子。”看到街坊邻里窗台上挂着的年货，胡绍倾想起了还住在精神病医院的二儿子宏祖云。
650) this.width=650">
老人正在艰难地干活 记者 扬帆 摄 76岁去擦鞋 胡绍倾的鞋摊摆在渝中区七星岗上三八街2-4号小巷里。 她把行头铺开，将家里唯一的一张椅子放在鞋箱旁，用衣袖擦干净后，自己蜷坐在小塑料凳上，等待顾客。 胡绍倾告诉记者，她原本住在较场口老瓷器街3号，丈夫1981年去世。到了上世纪90年代，看到儿女们都安了家，她经邻居介绍改嫁到河北。在河北生活3年半后，丈夫病逝，料理完丈夫的后事后，她登上了回重庆的火车----这里有她的儿女。 也许是命运捉弄，胡绍倾说，2004年，大儿子宏祖权因肺癌去世了，她还没有从白发人送黑发人的悲痛中走出来，二儿子宏祖云又得了精神病，生活不能自理。无奈之下，她和女儿将宏祖云送到了大溪沟精神病医院。 老人说，三女此后患了子宫癌，“已动了两次手术，还没有治好。”她说，三女家条件并不富裕，幺女又没有工作，考虑到不能给女儿增加负担，她决定靠自己的双手养活自己。 4年前，老人在上三八街2-4号小巷里摆起了鞋摊，那时，她已76岁。 半年没吃一顿肉 昨天上午，记者在擦鞋摊前见到了满头银发的胡绍倾。老人身高不到1.55米，很瘦，岁月在她脸上留下深深的印记，眉骨也凸了出来。看到老人这么大的岁数，一个顾客擦完鞋后，付了10元钱，老人赶紧将自己的手在衣服上擦擦，握住对方的手连声感谢。 小巷深处，一间老旧楼房的过道上，用木板隔出了不到6平方米的小房间，这里就是胡绍倾的家。除去一张床、一个小吊灯和一个电饭煲，屋里再无值钱东西。 “你们应该多来看看她。上次吃肉都是半年前了。”邻居李庭秀以为记者是老人的家人，凑上前来说，半年前，她见老人饭里没有一点油水，将一碗红烧肉给她端来。她后来才知道，那以后，老人一直没吃过肉。 “婆婆，这肉怎么不吃啊？”记者见到吊灯下挂着两块腊肉。老人吹了吹肉上的灰尘：“这是邻居送的，我要再存两天。等到过大年那天了，做了给儿子送去。” 一到节日就抹泪 “婆婆，春节放火炮了吗？”有围观的市民问。老人没有回答，转过头去偷偷抹泪。“她们条件也不好……”她的嘴唇颤抖着，声音很低。她不想让邻居听到，她怕别人笑话她的子女。 说起外孙，老人的话多了起来，“外孙很听话，现在都工作了。”老人说，节假日时特别想念女儿和外孙们，呆在家里盼望着女儿和外孙们会来看她。不过，老人很少等来女儿和外孙，一到节日，看着别人一家聚在一起，她就躲在家里偷偷抹泪…… 老人说，自己改嫁河北后，户口跟着迁了过去。回到重庆后，由于没有户口，一直没能吃上低保。记者找到当地的归元寺社区居委会，但由于是周末，办公室没人。记者试图联系老人的子女，但老人记不得电话，并且也找不到女儿的家了。 “平时大家送一些水果和蔬菜。”邻居李任远说，老人在这里住了4年，擦了4年皮鞋，从来没有见人来看过她。
比毒奶更伤人：你必须改变错误喝奶方法
比毒奶更伤人：你必须改变错误喝奶方法
本文网址：http://www.backchina.com/news/2009/2/9/28434.html 一、牛奶越浓越好 有家长认为，牛奶越浓，孩子得到的营养就越多，这是不科学的。所谓过浓牛奶，是指在牛奶中多加奶粉少加水，使牛奶的浓度超出正常的比例标准。也有的家长惟恐新鲜牛奶太淡，便在其中加奶粉。其实，婴幼儿喝的牛奶浓淡应该与孩子的年龄成正比，其浓度要按月龄逐渐递增，即便是1个月以内的新生儿，牛奶中掺水的比例也应根据消化情况逐步减少。如果婴幼儿常吃过浓牛奶，会引起腹泻、便秘、食欲不振，甚至拒食，久而久之，体重非但不能增加，还会引起急性出血性小肠炎。这是因为婴幼儿脏器娇嫩，受不起过重的负担与压力。奶粉冲得过浓，或者在新鲜牛奶中掺入奶粉，其营养成分浓度升高，超过了婴幼儿的胃肠道消化吸收限度，不但消化不了，还可能损伤消化器官。所以，如果以牛奶喂养婴幼儿，应视牛奶的质量、孩子的年龄来决定加水多少。 二、加糖越多越好 不加糖的牛奶不好消化，是许多家长的“共识”。加糖是为了增加碳水化合物所供给的热量，但必须定量，一般是每100毫升牛奶加5～8克糖。如果加糖过多，对婴幼儿的生长发育有弊无利。过多的糖进入婴儿体内，会将水分潴留在身体中，使肌肉和皮下组织变得松软无力。这样的婴儿看起来很胖，但身体的抵抗力很差，医学上称之为“泥膏型”体形。过多的糖贮存在体内，还会成为一些疾病的危险因素，如龋齿、近视、动脉硬化等。牛奶里加什么糖好呢？最好是蔗糖。蔗糖进入消化道被消化液分解后，变成葡萄糖被人体吸收。有的家长专门给孩子买葡萄糖，这大可不必。葡萄糖甜度低，用多了又容易超过规定范围，而且孩子还会因不甜而拒食。还有一个何时加糖的问题。有些家长把糖与牛奶加在一起加热，这样牛奶中的赖氨酸就会与糖在高温下(80℃～100℃)产生反应，生成有害物质糖基赖氨酸。这种物质不仅不会被人体吸收，还会危害健康，尤其对小儿危害更大。因此，应先把煮开的牛奶晾到温热(40℃～50℃)时，再将糖放入牛奶中溶解。 三、牛奶加巧克力 有家长以为，既然牛奶属高蛋白食品，巧克力又是能源食品，二者同时吃一定大有益处。事实并非如此。液体的牛奶加上巧克力会使牛奶中的钙与巧克力中的草酸产生化学反应，生成“草酸钙”。于是，本来具有营养价值的钙，变成了对人体有害的物质，从而导致缺钙、腹泻、少年儿童发育推迟、毛发干枯、易骨折以及增加尿路结石的发病率等。 四、牛奶服药一举两得 有人认为，用有营养的东西送服药物肯定有好处，其实这是极端错误的。牛奶能够明显地影响人体对药物的吸收速度，使血液中药物的浓度较相同的时间内非牛奶服药者明显偏低。用牛奶服药还容易使药物表明形成覆盖膜，使牛奶中的钙与镁等矿物质离子与药物发生化学反应，生成非水溶性物质，这不仅降低了药效，还可能对身体造成危害。所以，在服药前后各1～2小时内最好不要喝牛奶。 五、用酸奶喂养婴儿 酸奶是一种有助于消化的健康饮料，有的家长常用酸奶喂食婴儿。然而，酸奶中的乳酸菌生成的抗生素，虽然能抑制很多病原菌的生长，但同时也破坏了对人体有益的正常菌群的生长条件，还会影响正常的消化功能，尤其是患胃肠炎的婴幼儿及早产儿，如果喂食他们酸奶，可能会引起呕吐和坏疽性肠炎。
本文网址：http://www.backchina.com/news/2009/2/9/28434.html 一、牛奶越浓越好 有家长认为，牛奶越浓，孩子得到的营养就越多，这是不科学的。所谓过浓牛奶，是指在牛奶中多加奶粉少加水，使牛奶的浓度超出正常的比例标准。也有的家长惟恐新鲜牛奶太淡，便在其中加奶粉。其实，婴幼儿喝的牛奶浓淡应该与孩子的年龄成正比，其浓度要按月龄逐渐递增，即便是1个月以内的新生儿，牛奶中掺水的比例也应根据消化情况逐步减少。如果婴幼儿常吃过浓牛奶，会引起腹泻、便秘、食欲不振，甚至拒食，久而久之，体重非但不能增加，还会引起急性出血性小肠炎。这是因为婴幼儿脏器娇嫩，受不起过重的负担与压力。奶粉冲得过浓，或者在新鲜牛奶中掺入奶粉，其营养成分浓度升高，超过了婴幼儿的胃肠道消化吸收限度，不但消化不了，还可能损伤消化器官。所以，如果以牛奶喂养婴幼儿，应视牛奶的质量、孩子的年龄来决定加水多少。 二、加糖越多越好 不加糖的牛奶不好消化，是许多家长的“共识”。加糖是为了增加碳水化合物所供给的热量，但必须定量，一般是每100毫升牛奶加5～8克糖。如果加糖过多，对婴幼儿的生长发育有弊无利。过多的糖进入婴儿体内，会将水分潴留在身体中，使肌肉和皮下组织变得松软无力。这样的婴儿看起来很胖，但身体的抵抗力很差，医学上称之为“泥膏型”体形。过多的糖贮存在体内，还会成为一些疾病的危险因素，如龋齿、近视、动脉硬化等。牛奶里加什么糖好呢？最好是蔗糖。蔗糖进入消化道被消化液分解后，变成葡萄糖被人体吸收。有的家长专门给孩子买葡萄糖，这大可不必。葡萄糖甜度低，用多了又容易超过规定范围，而且孩子还会因不甜而拒食。还有一个何时加糖的问题。有些家长把糖与牛奶加在一起加热，这样牛奶中的赖氨酸就会与糖在高温下(80℃～100℃)产生反应，生成有害物质糖基赖氨酸。这种物质不仅不会被人体吸收，还会危害健康，尤其对小儿危害更大。因此，应先把煮开的牛奶晾到温热(40℃～50℃)时，再将糖放入牛奶中溶解。 三、牛奶加巧克力 有家长以为，既然牛奶属高蛋白食品，巧克力又是能源食品，二者同时吃一定大有益处。事实并非如此。液体的牛奶加上巧克力会使牛奶中的钙与巧克力中的草酸产生化学反应，生成“草酸钙”。于是，本来具有营养价值的钙，变成了对人体有害的物质，从而导致缺钙、腹泻、少年儿童发育推迟、毛发干枯、易骨折以及增加尿路结石的发病率等。 四、牛奶服药一举两得 有人认为，用有营养的东西送服药物肯定有好处，其实这是极端错误的。牛奶能够明显地影响人体对药物的吸收速度，使血液中药物的浓度较相同的时间内非牛奶服药者明显偏低。用牛奶服药还容易使药物表明形成覆盖膜，使牛奶中的钙与镁等矿物质离子与药物发生化学反应，生成非水溶性物质，这不仅降低了药效，还可能对身体造成危害。所以，在服药前后各1～2小时内最好不要喝牛奶。 五、用酸奶喂养婴儿 酸奶是一种有助于消化的健康饮料，有的家长常用酸奶喂食婴儿。然而，酸奶中的乳酸菌生成的抗生素，虽然能抑制很多病原菌的生长，但同时也破坏了对人体有益的正常菌群的生长条件，还会影响正常的消化功能，尤其是患胃肠炎的婴幼儿及早产儿，如果喂食他们酸奶，可能会引起呕吐和坏疽性肠炎。
Friday, February 6, 2009
Apple Keeps You Healthy
Yup, you got it – keeps the doctor away. According to a study from Cornell University, this saying is more than just cliché – it’s actually true. The high levels of antioxidants found in apples, quercitin in particular, help cells resist damage from free radicals, which can otherwise destroy healthy cell membranes and tissues. While many fruits and vegetables contain free radical-fighting antioxidants, the results of Cornell’s study showed that quercitin is actually more powerful than antioxidants like vitamin C. Apples are also a rich source of the soluble fiber pectin, which helps you feel fuller longer and keeps your appetite at bay. Pectin also helps regulate fat and cholesterol absorption and promotes blood sugar balance in diabetics. And, because they’re low in calories, eating apples in place of high-calorie snacks can help you to lose weight. Noshing on a crunchy apple will also help to remove plaque from your teeth. Wow, could there be a more beneficial fruit? The moral of this story: Aim for an apple a day and keep not only the doctor but also the free radicals, hunger, fat, cholesterol, diabetes, and weight gain away!
大量调查发现：长寿的人普遍有这十个爱好
大量调查发现：长寿的人普遍有这十个爱好
食品科技网 2009-02-05 22:27:28
食品科技网 2009-02-05 22:27:28
一、喜欢喝粥
从饮食习惯看长寿老人无一不喜欢喝粥。著名经济学家马寅初和夫人张桂君，夫妻双双都是百岁老人，俩人尤其喜欢喝粥。每天早晨，把50克燕麦片加入250克开水，冲泡2分钟即成粥。天天如此，从不间断。上海的百岁老人苏局仙先生，一日三餐喝大米粥，早晚喝稀粥，中午喝稍稠粥，每顿定量为一浅碗，已形成习惯。他们说：“喝粥浑身舒坦，对身体有益。”
历代医家和养生学家对老人喝粥都十分崇荐。《随息居饮食》说：“粥为世间第一滋补食物。”粥易消化、吸收，能和胃、补脾、清肺、润下。清代养生家曹慈山说：“老年，有竟日食粥，不计顿，亦能体强健，享大寿。”他编制了粥谱一百余种，供老年选用，深受老年人欢迎。
二、小米是老人的最佳补品
老人最喜欢小米，把小米当成最好的滋补佳品。小米是谷子去皮后的颗粒状粮食，历来就有“五谷杂粮，谷子为首”美称。体弱有病的老人常用小米滋补身体。祖国医学认为，小米益五脏，厚肠胃，充津液，壮筋骨，长肌肉。清代有位名医说：“小米最养人。熬米粥时的米油胜过人参汤。”可见，长寿老人喜欢“米”很有道理。
三、珍珠玉米当主食
玉米，别名玉蜀黍、苞谷、珍珠玉等，它与水稻、小麦并称为世界三大农作物，是世界公认的“黄金作物”，也是长寿老人离不开的主食。美国医学会作过普查，发现美国的土著居民印第安人没有一个高血压、没一个动脉硬化。原来是吃老玉米吃的。医学家研究中发现老玉米里含有大量的卵磷脂、亚油酸、谷物醇、维生素E，所以不容易发生高血压和动脉硬化。从长寿老人的体质看，他们很少有高血压和动脉硬化，这与他们把吃玉米当成主食密切相关。
四、天天一斤奶
喝奶是长寿老人的普遍习惯，尤其是居住在城市的寿星更是这样。
据说，美国现有25000名百岁寿星，其中80％为女性，她们的饮食习惯是普遍喝奶。美国谚言说：“喝奶使骨骼坚。”百岁寿星贝宁，每天喝两杯奶，有时喝得更多，所以，她到百岁之时，仍没有骨质疏松迹象。
牛奶营养丰富又比较全面。奶中赖氨酸含量较高，胆固醇含量低，碳水化合物全部为乳糖，在肠道中可以转化为乳酸，有抑制腐败菌生长的作用。牛奶含钙很丰富，吸收率也很高，还含有较多的维生素A、D、核黄素等，这些对老人来说是必要的、有益的。
牛奶经发酵后制成干酪，吃干酪可以预防龋齿。喝酸奶能降低胆固醇，所以常喝酸奶的人不易患心血管病，还能明目、固齿、防止细胞老化等。
五、每天吃一个鸡蛋
每天吃一个鸡蛋已成为长寿老人的普遍习惯。
百岁寿星，著名经济学家陈翰笙博士根据营养学的安排，每天饮食坚持“三个一”：“早上吃一个鸡蛋，晚上喝一杯奶，中间吃一个大苹果。”他一日三餐多吃素，少吃肉，科学安排饮食，吃出了健康。
营养学家测定，蛋清中含大量水分、蛋白质。蛋清蛋白有极丰富的氨基酸，且组成比例非常适合人体需要，这种蛋白质在人体中利用率最高。蛋清蛋白对肝脏组织损伤有修复作用。蛋黄中的卵磷脂可促进肝细胞的再生，还可提高人体血浆蛋白量，增强机体的代谢功能和免疫能力。卵磷脂被人体消化后，可释放出胆碱，胆碱可改善记忆力。蛋黄含的无机盐、钙、磷、铁和维生素都比较丰富。鸡蛋中含有大量胆固醇，脂肪属饱和脂肪酸。吃鸡蛋过多，会使胆固醇的摄入量大大增加，会引起动脉粥样硬化和危害心脑血管，并增加肝、肾负担。所以，每天吃12个就可以了。长寿老人们从不多吃。
六、偏爱红薯
吃红薯是长寿老人的一大喜好。
老人说：一“红薯是个宝，顿顿离不了。”医学家研究，红薯有五大功效：1．和血补中，营养丰富；2．宽肠通气，促进排便；3．益气生津，增强免疫；4．含抗癌物质，能防癌抗癌；5．抵抗衰老，防止动脉硬化。医学家说，红薯含有大量黏蛋白，故能防止肝脏和肾脏结缔组织萎缩，使人体免疫力增强。还具有消除活性氧的作用，避免了活性氧诱发癌症。又因红薯中含钙、镁较多，所以能防止骨质疏松症。由此可见，红薯不愧为长寿老人的饮食一宝。
七、豆腐是老人喜欢的美食
老人们普遍爱吃豆腐。他们说：“鱼生火，肉生痰，白菜豆腐保平安。”《随息居饮食谱》谓：“处处能造，贫富攸易，询素食中广大教主也。亦可入荤馔。冬月冻透者味尤美。”
豆腐主要成分是蛋白质和异黄酮。豆腐的功效具有益气、补虚、降低血铅浓度，保护肝脏，促使机体代谢的功效，常吃豆腐有利于健康和智力发育。老人常吃豆腐对于血管硬化、骨质疏松等症有良好的食疗作用。
八、崇爱大白菜
大白菜，平常菜，老年人，最喜爱。味道鲜美，荤素皆宜，是冬令佳蔬，国画大师齐白石先生，有一幅特意的大白菜图，独论白菜为“菜中之王”，并赞“百菜不如白菜”。
老人常说：“白菜吃半年，大夫享清闲。”可见，常吃白菜有利于却病延年。大白菜含有矿物质、维生素、蛋白质、粗纤维、胡萝卜素，还含有分解致癌物质亚硝胺糖酶。从药用功效说，大白菜有养胃、利肠、解酒、利便、降脂、清热、防癌等七大功效。
九、冬天不离萝卜
长寿老人冬天饮食不离萝卜。他们说：“冬吃萝卜，夏吃姜，一年四季保安康。”扬州八怪之一郑板桥曾写过一幅对联：“青菜萝卜糙米饭，瓦壶天水菊花茶。”“萝卜就茶”是郑老先生的养生之道。
萝卜含有多种维生素和矿物质，不含脂肪。所含的芥子油和淀粉酶能促进新陈代谢，增进食欲，帮助消化。
萝卜是地地道道的老人保健食品。祖国医学认为，它能化积滞、消食积，疗痰咳失音，治吐血、衄血、消渴、止痢、祛头痛，利小便等；生吃可以止渴、清内热、化痰止喘和助消化；蒸熟吃能消食健脾，并有补益功效。
“萝卜就茶”。吃点萝卜，喝点茶水，能消除燥热，祛体内郁积毒热之气，对恢复精气神有很好作用。萝卜和肉一起炖煮，味道也很好。但不能与人参、橘子同吃。
十、胡萝卜是老人心爱物
胡萝卜也是老人都喜爱的心爱物。
胡萝卜高含维生素A，有极为丰富的胡萝卜素。研究表明，胡萝卜能提供抵抗心脏病、中风、高血压及动脉硬化所需的各种营养成分。
胡萝卜素在高温下也很少破坏，容易被人体吸收，然后转变成维生素A，所以能治疗因缺乏维生素A而引起的夜盲症和眼干燥症。胡萝卜素只有溶解在油脂中才能被人体吸收。因此，有经验的老人常把胡萝卜切成片或丝同油炒，这样，胡萝卜素的保存率可达79％以上，切片油炸，胡萝卜素保存率为81％，切片和肉一起炖，胡萝卜素的保存率高达95％。
胡萝卜还有促进大脑物质交换，增强记忆力的作用。读书学习前吃一盘炒胡萝卜丝，有利于巩固记忆。
Sunday, February 1, 2009
对我们中国人来讲 健康长寿不能不吃的20种食物
对我们中国人来讲 健康长寿不能不吃的20种食物
本文网址：http://www.backchina.com/news/2009/2/1/27386.html姜汉忠/英国《每日邮报》报道说，要想长寿而生活得很积极，有些东西是不能不吃的。当然，这些不得不吃的东西中，很大一部分是水果和蔬菜。也有一些让你日常生活增添快乐的东西，比如茶、咖啡、巧克力——这些会让你活到耄耋之年。英国利兹大学功能饮食教授加里·威廉姆森提出二十种饮食是健康长寿不能不吃的东西。
在这二十种饮食中既有绿菜花、藍梅和菠菜等超级饮食，也有红茶和绿茶、黑巧克力和咖啡。有些经过加工的饮食也是可以吃的，不论是橘子还是新榨的橘汁，其对健康的益处有很多是相同的。同样，红葡萄和红葡萄酒也是如此。
他特别强调，所列出的二十种饮食要尽可能多吃，而多种化学物质的结合会使其产生的益处最大化。由于不同种类的多酚所起的准确作用是什么，还不清楚，科学家还在分析中，目前还无法将其做成维生素一样的补药。威廉姆森教授认为，重要的是还是吃产生那些营养素的蔬菜水果。之所以选择这些东西吃，主要是他们多酚含量高，而且还以其抗氧化性著称。也就是说，这种物质有助于人们跟癌症和心脏病作斗争。
根据威廉姆森教授的说法，这些饮食的抗病能力不仅能让我们的积极生活更长久，还能让我们的生命随着应年早逝风险的降低而得到延长。当然，对我们中国人来讲，英国教授列出的饮食中，有些我们是很少吃或者很难找到的，不过这没关系，因为其中很大一部分我们还是不陌生的，也是不难弄到的。祝愿每一个朋友都能活得健康，活得美妙！
第一，苹果，含多酚。
第二，黑莓，富含花青素。
第三，红茶，含茶黄素。
第四，蓝莓，富含花青素。
第五，绿菜花，含多种促进健康的多酚。
第六，谷麸，富含纤维和酚酸。
第七，樱桃，含抗氧化的花青素。
第八，樱桃番茄（圣女果），富含槲皮素。
第九，咖啡，含多酚。
第十，蔓越菊，含原矢车菊素，可预防感染。
第十一，黑巧克力，其原料可可含表儿茶素。
第十二，绿茶，含多酚。
第十三，橘子，含橘皮苷，有助于心脏健康。
第十四，桃，表儿茶素和酚酸。
第十五，梅，与桃的作用类似。
第十六，树莓，含花青素。
第十七，红葡萄，花青素和酚酸。
第十八，红皮洋葱，富含抗癌槲皮素。
第十九，菠菜，含多酚。
第二十，草莓，鞣花酸。
二○○九年一月二十七日
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