Friday, February 29, 2008

 

16 Myths on Weight Loss/Gain

MYTH 1
Sleeping less helps me lose weight because I burn more calories staying up through the night

FACT: Sleep more - to weigh less. Research shows that if you do not get a full night's rest, the body's fat cells secrete up to 18 per cent less of the hormone leptin, the chemical that tells your brain you have sufficient energy reserves and do not need food.
Also, if you have had, say, only about four hours of sleep, you are less likely to exercise and more apt to reach for that box of doughnuts to get through the day.

MYTH 2
Green tea will boost my metabolism


FACT: There is no one single food that burns fat. Green tea contains the chemical polyphenol, commonly known as catechins, which may speed up metabolism for a short time, but they do not cause weight loss.
Said dietician Geoffery Gui: 'However, drinking green tea (unsweetened) may displace other high-fat or high-sugar beverages in your diet, hence cutting down on calories.'

MYTH 3
Liquid meals contain the necessary nutrients so they be substitutes for normal meals

FACT: Mr Gui warns: 'Meal replacements exert their effect on reducing portion size and consequently, energy intake. They should not replace the act of eating a full meal.'
Check that commercial meal replacements are from a reputable source and meet these criteria: They have at least 200 calories, 12g of protein and 25 per cent of the recommended daily intake of 16 vitamins and minerals.

MYTH 4
Drinking milk will make me fat

FACT: Dairy products have many nutrients your body needs.
Said Mr Gui: 'They provide protein to build muscles and to help organs work properly, as well as calcium to strengthen bones.'
Choose low-fat or fat-free dairy products: These are as nutritious as whole milk products but are lower in fat and calories.
A 250ml cup of low-fat milk has about 130 calories compared to 370 calories from a typical 400ml cup of bubble tea. Do your maths.

MYTH 5
Stress from working long hours will help me lose weight

FACT: Some people who are stressed tend to binge on food, especially junk food. Irregular eating patterns also result in weight gain and cause indigestion.
Said occupational therapist Madam Siti Zubaidah Yusoff: 'In order to lose weight, one should aim towards a balanced life - and managing stress through physical activity or leisure, or spending more quality time with yourself or your loved ones.'
Dr T'zu Jen Tan, assistant consultant at the department of surgery in AH, added: 'Think about losing weight not only about shedding the kilos but also about gaining health.'

MYTH 6
If I go straight for drinks and skip dinner, I will imbibe less calories

FACT: Three cans of beer provide about 390 calories with little or no nutrients, whereas a bowl of fishball noodle soup gives about 330 calories with lots more nutrients packed in.
If you drink excessively in place of a proper dinner, you risk not just consuming more calories but alcoholic poisoning too.
Also, alcohol is more easily metabolised into fat than the protein and carbohydrates in a nutritious meal, said Dr Tan.

MYTH 7
Chew each bite of food 25 times

FACT: This one is true, but 25 is an arbitrary number. It sounds like obsessive behaviour, but one of the best-kept natural secrets to weight loss is to chew food until it turns to liquid in your mouth.
Thorough chewing means better digestion and absorption of vital nutrients as well as earlier recognition by the brain and stomach that your appetite is satisfied. So ignore that hovering maitre d' and linger over your meal.

MYTH 8
Drinking lots of water will help me lose weight

FACT: Dehydration does slow down the fat-burning process, as your body needs an adequate supply of water to function efficiently.
But while drinking water with a meal may make you feel full sooner, drinking water alone may not have this effect. In order to feel satiated, our bodies need calories and nutrients.

MYTH 9
A high-protein/low-carbohydrate diet is a healthy way to lose weight

FACT: Such diets may induce ketosis, or the breakdown of fats in the absence of carbohydrates, to form ketones.
High levels of ketones in the blood can cause dizziness, nausea, headache, dehydration, lethargy and bad breath, said MrGui.
It also means a diet too rich in fat and protein, which may contribute to heart disease.

MYTH 10
Skipping meals is a good way to lose weight

FACT: Meal-skipping causes the body to go into 'starvation mode' to compensate for fewer calories. This could decrease the body's metabolic rate by as much as 10 to 15 per cent, said Mr Gui.
The body will hold on to the fat and burn lean muscle instead.
Skipping meals makes you tired and, with poor nutrition, you are more likely to snack on high-fat and high-sugar foods to keep you going.

MYTH 11
I should not eat after 8pm

FACT: Your digestion system does not clock-watch. It does not matter what time of the day you eat, but what you eat and how much physical activity you do during the day that determines whether you gain or lose weight.
No matter when you eat, your body will store extra calories as fat. However, do not binge and cram your entire day's calories into one meal.

MYTH 12
If I can lose weight by counting calories or cutting carbs, I don't really need to exercise

FACT: 'Exercise trains us on our basal metabolic rate, so the more you exercise, the higher your metabolic rate,' said DrTan.
Exercise is an integral part of the weight management regime. It enhances our cardiovascular system and tones up our muscles, thus improving general health.

MYTH 13
If you are overweight, you should not jog because it puts a strain on your knees

FACT: Jogging is a form of cardiovascular exercise and is a good way to increase your metabolic rate.
However, it does create more loading onto the lower limbs, that is, the ankles and knees, due to the nature of the exercise, said Ms Wendy Lim, senior physiotherapist, Rehabilitation Department.
If you are unfit and overweight (with poor muscle tone), you should start low-impact cardiovascular exercises such as cycling, brisk walking and swimming.

MYTH 14
I must cut out desserts entirely

FACT: Deprivation is the downfall of all diets. Saying yes to the occasional chocolate brownie will not ruin your diet plan - if you have your sweets in small portions, and only once every few days.

MYTH 15
Don't snack between meals

FACT: Snacking is not the problem, it is what you snack on.
Many people need a snack in between meals to maintain energy levels, especially those with an active lifestyle. If you must, snack on healthier alternatives like fruit or nuts instead of reaching for that packet of crisps or a chocolate bar.

MYTH 16
Smoking makes me lose my appetite so I cut down on food intake

FACT: While smoking can act as an appetite-suppressant and may result in you cutting down on food intake, it will also shave off seven to eight years of your life expectancy.
Smoking poses other health problems and may lead to diseases such as lung cancer and pneumonia. In short, smoking is not recommended if one wants to lose weight.
'You may lose some weight, but in the long term, you are trading in your health in exchange for chronic heart and lung diseases,' said Dr Tan.

Labels: ,


 
Web bodycarekits.blogspot.com

Friday, February 22, 2008

 

How to use your microwave safely

Hi, be it microwave scrambled eggs,microwave potato or microwave journal, how to use your microwave safely is very important.


Thanks Mind Your Body for this article:

microwave

It helps get food to the table fast, but there are some essential things you need to know before pressing that 'start' button

Behold the West's favourite appliance: the microwave, an effective, no-fuss way to get dinner on the table - fast. Microwave ovens emit radio waves that cause water molecules to quickly flip back and forth.

'That flipping causes friction which generates a lot of heat,' says Dr Catherine Donnelly, professor of nutrition and food science at the University of Vermont.

'The food cooks based on how the water molecules move around in the product.'

So, foods with higher water content like soups, sauces and coffee or tea heat up more quickly. But with the controversy over electromagnetic waves, the safety of plastic wraps and containers, and the potential release of harmful carcinogens, many Americans are re-thinking their beloved convenience. Here's what you need to know before pressing 'start':

The fine art of defrosting
While microwaving is the quickest way to defrost food, it's hardly an exact science. If you've ever tried to thaw a large roast in the microwave, you may have watched part of the meat defrost - and even cook - while the rest remained frozen. The problem: Ice keeps water molecules locked in place so they don't absorb microwave energy.

'Some models have defrost settings which power on for a few seconds and then cycle off,' explains microwave expert Anuradha Prakash with the Institute of Food Technologists and associate professor of food science and nutrition at Chapman University in Orange, California.

While the power is off, heat disperses throughout the food, which melts the ice. So when the appliance cycles back on, the food absorbs more energy and thaws more evenly.

Healthier heating
Microwaving cooks food faster than a conventional oven which helps maintain texture, colour, and nutrients,' says Dr Prakash. For example, when you cook vegetables on the stove, water-soluble vitamins like vitamin C and some of the B vitamins dissolve in the water. But microwaving retains these nutrients and keeps vegetables crisp as long as you don't add a lot of liquid or overcook the food.

When it comes to cooking meat, place large cuts in the microwave on low power for longer periods of time. This heats the centre of meat without overcooking the edges. Better yet, cut the meat in portions so there's a uniform thickness, suggests Professor Sara Risch of the school of packaging at Michigan State University.

Re-heating
When re-heating food, use low power, add some water (or other liquid) and keep the product covered to maintain steam and prevent it from drying out.

'Microwave heating isn't uniform, so you're likely to get cold spots in prepared meals,' says DrDonnelly. That's why instructions on microwavable meals recommend stirring the product midway through cooking.

Under wraps
In general, it's safe to use wax paper, cooking bags, parchment paper, paper plates, plastic wrap and white paper towels (the dyes in non-white towels aren't approved for use in the microwave). Since chemicals from plastic wraps and other coverings may leach into food during microwave heating, experts recommend pulling plastic wrap taut so it doesn't touch food - especially if the food is high in fat. As for aluminium, it doesn't reflect the microwaves, so if it's covering a product, the food won't heat.

Containers: The good, the bad
Anything that's labelled 'microwave safe' is approved for up to 240 hours in the microwave, so you can feel free to re-use these containers several times. Other containers may be equally safe, but if they aren't labelled, their components haven't been tested and approved.

Soft or flexible containers like margarine tubs are more likely to break down quickly and potentially leach chemicals into your food. Better to use the plastic lids that come with the microwave or rigid plastic containers.

WHAT ISN'T SAFE: Yogurt, margarine or other plastic tubs. They may warp or melt in the microwave releasing harmful chemicals into food.

'Styrofoam is the worst,' says Mr Prakash. 'I've seen people re-heat leftovers from a restaurant in the same polystyrene container. The compounds that make up polystyrene are not things you should be eating.'

Also be wary of imported dishware with glazes since some of these goods are not microwave-compatible. Use the wrong one and you may see sparks or burn your hands.

Labels: ,


 
Web bodycarekits.blogspot.com

Sunday, February 03, 2008

 

Red Wine for Health

Does red wine really help prevent atherosclerosis?


A question was asked on red wine, and the answer was given below, from Mind Your Body.

Q I've heard that drinking wine can help to reduce the risk of atherosclerosis. Is this true?

A: Atherosclerosis occurs when cholesterol and fats are deposited on the inner lining of an artery, a blood vessel that carries oxygenated blood to the organs. This causes the blood vessel to harden and narrow and leads to a decrease in the amount of blood flowing to the heart and other vital organs in the body. A stroke, heart attack or other problems may result. Studies have reported that drinking alcohol in moderation, in particular red wine, may help prevent such health issues.

Red wine contains a natural antioxidant, flavonol, which is thought to help avoid certain oxidative processes that contribute to atherosclerosis. Flavonols are also believed to prevent platelets from clumping together to form blood clots, thus reducing the risk of blood vessel obstruction and hence the cause of a stroke or heart attack. In selected studies, increasing red wine consumption has been linked to a favourable decrease in the risk factors for coronary heart disease.

Despite the beneficial effects of red wine, one should not rely only on red wine to protect one's heart. Lifestyle changes, such as exercising frequently, quitting smoking and adopting a diet low in saturated fats and high in fruit and fibre, should also be made.

Excessive alcohol intake has also been linked to high blood pressure as well as liver diseases. According to the American Heart Association's guidelines, alcohol should preferably be consumed with meals. Men should not exceed two standard drinks per day and women should limit themselves to one. One standard drink is equivalent to two-thirds (220ml) of a regular beer can, one glass (100ml) of wine or 30ml of spirits. Individuals on long-term medication for various health conditions should be cautious about their alcohol intake, as alcohol might interfere with the effectiveness of certain medications.

There is no decisive conclusion regarding the consumption of red wine to reduce the risk of atherosclerosis. What has been proven is that an ideal balance struck between diet and exercise does go a long way towards reducing the risk of heart problems.

JANICE TAN, pharmacist
Pharmaceutical Society of Singapore

Labels: ,


 
Web bodycarekits.blogspot.com

This page is powered by Blogger. Isn't yours?

Geo Visitors Map
Free Counter
apple ipod movies