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How to maintain your immune system

Life demands so much out of an individual – whether you are female or male – work, family and social commitments may be never ending.

July 16, 2017 Living, Viewpoints

By Dr Nor Ashikin Mokhtar

The body can only function efficiently with proper nutrition, so fill your fridge with whole grains, fresh fruit and vegetables, and good, nutrient-rich proteins like salmon and lean chicken. — AFP

Even when you go off on vacation, how often have you felt on returning that you need another vacation?

All of this often robs us of the time that we need to care of our own overall wellness.

When we are mentally exhausted, we pay less attention to how we care for our bodies, and it’s easy to forget that it’s not just our physical appearance that is affected.

More importantly, our body’s internal functions can be disrupted, leaving the immune system susceptible to viruses and bacterial infection.

In boosting the effectiveness of our immune system, we might already be practising many of the right habits, but it does not hurt to have a reminder of what we should be doing while learning new information about the immune system.

The four key areas that we should always pay attention to include: food, exercise, hormonal balance and nutrition. This week, we will discuss food and exercise.

The influence of food on the immune system

Can you remember the last time you had a heavy meal?

Whether it was a large plate of char kuey teow with limau ais, or nasi lemak and teh tarik, did you feel the crash in energy one hour later?

While we often joke about needing a nap after a big Friday lunch at the office, one of the long-term effects of poor food choices is that it contributes to the breakdown of the immune system.

The body can only function efficiently with proper nutrition. Fill your fridge with whole grains, fresh fruit and vegetables, and good, nutrient-rich proteins like salmon and lean chicken.

Eliminate trans and saturated fats, simple carbs and refined sugar, as these clog your arteries and make your internal system work harder to figure out what to do with all these empty carbs.

Avoid additives and preservatives.

Generally, if you can’t pronounce it, don’t eat it. Avoiding processed foods will also encourage healthier eating habits.

Some spices have been found to increase the immune response when you feel sickness coming on.

Certain spices like pepper, garlic, radish and hot mustard contain something known as “mucolytics”, which help to reduce nasal congestion.

Others have antioxidant potential, like cinnamon, where a teaspoon is equivalent to half a cup of blueberries or a cup of pomegranate juice.

Sweets or desserts should always be eaten in moderation. Choose good sugars over processed ones like dark chocolate and raw honey.

Avoid corn syrup and white table sugar, as these can suppress the immune system for several hours, as quickly as 30 minutes after consumption. White blood cell count decreases as a result of too much sugar. This makes it hard for you to ward off infections.

Drink plenty of fluids and make them healthy ones. Generally, you should drink eight glasses of water everyday. Make it more interesting with a dash of lemon or lime juice, or cut up fruit like strawberries and oranges, or greens like cucumber and mint for some fresh flavours in your water.

Green tea and herbal tea have antioxidant properties that promote good health.

Avoid drinking too many carbonated drinks, as well as fruit drinks with colouring and added sugar – opt for freshly-pressed juices instead.

Eat in moderation. The problem can sometimes be the amount of food that we choose to eat, not the type of food.

Binging on high-calorie foods leads to weight gain. Your immune system’s response to viral attacks will be slower, but it can be restored if you drop the weight by cutting back on the daily calories and an exercise plan.

You will also see an improvement in cell function and hormone balance.

The influence of exercise on your immune system

Rotating your workouts to include various types of exercise can be really beneficial to heart health, bone density, fat loss, stress reduction, and of course, the immune system.

Moderate levels of exercise like cycling in a park, swimming, tai chi or yoga deepens breathing and promotes blood flow, stimulating the immune system.

Good blood circulation helps white blood cells and antibodies move quickly against unwanted viral or bacterial intrusions, before they can cause any real damage to your system.

Why is it so important to increase blood circulation via deep breathing?

It has to do with two key components in your immune system. Known as lymphocytes, they are types of white blood cells, B-cells and T-cells, that shield against harmful germs and toxins.

When B-cells and particles, the action occurs in the lymph glands, where an activator of the lymphatic system is deep breathing. When est of your system.

Your immune system will also benefit from the rigfht amount of oxygen metabolism.

Otto Warburg won a Nobel Prize in 1931 for his research on the link between cancer and adequate oxygen to the cells, but the research on oxygen benefits has not stagnated – studies are being conducted on the link between immune deficiency and reduced oxygen metabolism, and the preliminary findings indicate that increasing one’s oxygen intake can help reduce the problem.

Essentially, what we are trying to say is that we should all get up and get moving.

Work out according to individual capacity. Do not push beyond what you are capable of doing, especially in the beginning, as this can cause more harm than good.

Start slow, then work up to a more advanced level.

Once you’ve advanced to a higher level of intensity in your workouts, it’s a good idea to consider supplements rich in vital nutrients and antioxidants before beginningc

http://www.star2.com/living/viewpoints/2017/07/16/how-to-maintain-your-immune-system/

Thinking of takeaway? It’s a no-no for health.

In Malaysia, it sometimes seems like all you have to do is turn a corner to find food; in fact, oftentimes, all you have to do is to turn your head!

JANUARY 17, 2016

Eating food prepared by others means that we have no control over what goes into it. Photos: Filepic

Restaurants, cafes, roadside or under-the-tree stalls or gerai, food courts, food trucks,mamak shops – the list of places where you can find food seems endless.

And this is not including food delivery services that make it convenient for us to have outside food in the comfort of our own homes.

No surprise then that the Malaysian Food Barometer (MFB) found that more than a third (37.2%) of meals consumed daily were bought, with the number increasing to nearly half (46.5%) if food bought from outside, but consumed at home, was included.

Nearly three-quarters of individuals (74.2%) had at least one meal outside a day (61.7%) or bought food to eat at home (12.5%).

This survey involving 2,000 respondents who were semi-randomly selected to be representative of the Malaysian population, was organised by the Chair of Food Studies at Taylor’s-Toulouse University Centre, and published in 2014.

Overall, the MFB estimated that Malaysians ate almost one out of every two meals out, similar to the United States and more than the United Kingdom at almost one in every three meals, and this is likely to go up with increasing urbanisation – a factor positively correlated with eating out.

According to the MFB, Malaysians eat almost one out of every two meals out of the home. 

Long working days, compounded by lengthy commutes to and from work, make preparing our own meals an extra chore we are all too willing to forego.

After all, the abundance of decent eating options that fit most budgets makes eating out or taking away food to eat at home all too easy.

The problem with this, however, is that we have no control over what goes into the food we eat as someone else is preparing it.

We are basically partially surrendering control of our diet and nutrition to people whose priorities include – and sometimes, completely revolve around – making a profit out of food.

In your face

Says University of Cambridge, United Kingdom, Centre for Diet and Physical Activity Research (Cedar) career development fellow Dr Thomas Burgoine: “What we generally tend to think is that when you prepare food yourself, you’ve got a lot of control.

“You can choose how much food you make, you can choose what goes into it, and that’s very important.”

He adds: “So, the characteristics of takeaways in general is that they tend to be higher in saturated fats, high in salt, more energy-dense, have loads of calories, are nutrient-poor, and they tend to come in really big portions (for the UK).

“So, people who eat more takeaway food do tend to gain weight. And that’s been shown.”

In his study on the associations between takeaway food outlets, takeaway food consumption and body weight in the county of Cambridgeshire, Dr Burgoine found that residents there were exposed to an average of 150 takeaway outlets a day. Photo: University of Cambridge

Dr Burgoine was the lead investigator for a study looking at the associations between takeaway food outlets, takeaway food consumption and body weight in the county of Cambridgeshire in England.

Using a geographic information system and data from the Fenland Study – an ongoing, population-based study of adults born between 1950 and 1975 in Cambridgeshire, the researchers plotted out the number of takeaway outlets each participant would be exposed to at home, on their usual way to work and at work.

This involved 5,594 people, who also provided their weight and body mass index (BMI) as part of the Fenland Study.

Sharing the findings of the study published in the March 2014 edition of the medical journal The BMJ, Dr Burgoine says: “People have access to over 150 takeaway outlets on a daily basis. That’s astonishing!”

He explains: “This is all about environments being the arbiter of diet.

“Of course, some people would be able to make healthy choices even when they are faced with all that, but some people won’t.

“And it’s a challenge; it’s an affront to the senses. If you are giving them that message all the time, ultimately, we think it will have an effect.

“You’re bound to give in at some point, just because it’s there, in that volume.

“And of course, generally, what it means is that there’s not just more of it, there’s more choice – there’s something for everyone.”

The results showed that indeed, the more a person is exposed to takeaway food outlets, the more likely they were to eat such food, especially at work.

More importantly was that between those who were the most exposed to takeaway food outlets and those who were the least exposed, those most exposed were over one BMI unit heavier, and were twice as likely to be obese. The takeaway foods included in the study were pizza, burgers, fried food (e.g. fried chicken) and fries.

In the name of health

Traffic jams and long commutes to and from work are among the factors that make eating out an attractive option in Malaysia.

Some local authorities around the world have already started controlling the number of takeaways or fast food outlets in their jurisdiction in the name of public health.

Dr Burgoine shares the example of the ban on new stand-alone fast-food restaurants in south Los Angeles in the United States beginning in 2008 in a bid to help combat obesity in that area – a first in the world.

“They were not closing places, but they said they were not allowing any more places to open, which was a pretty bold move, and the first time, I think, a government has tried to intervene in the takeaway food outlets (for public health).”

He adds: “And we’re seeing similar things in the UK.

“Since 2010, there have been areas in London and other areas in the country that have said, in our region, we don’t want to have any more takeaway food outlets.

“So, they’re looking at initiatives like, on any one high street (main street), you’re not allowed to open a takeaway food outlet next to an existing takeaway food outlet.

“Or on this high street, no more than 5% of the shops are allowed to be takeaway food outlets.

“Or even, because children are believed to be particularly vulnerable, you are not allowed to open a takeaway food outlet within half a mile (800m) of a school.”

However, he notes that while these measures are being increasingly implemented, they are not popular ones.

“A lot of time, the business or economic case is all that is important. If there is a vacant lot on a high street, people would want that to be filled and it really doesn’t matter what they fill it with.

“Ultimately, if they can put a takeaway food outlet there and it can help generate money for the local economy, that seems to be all that matters.

“There doesn’t seem to be the understanding that bad diet and poor health also have economic consequences.”

Public health, he says, needs to play a more important role in urban planning, not just economics.

But even the general public had problems accepting the evidence from his study, saying that it doesn’t matter if the takeaway outlets are there as they don’t patronise them anyway, or that they can eat takeaway food everyday and not get fat.

But, Dr Burgoine says: “A lot of it is based on anecdotes.

“What we know is that on a population level, with big samples, on average, it’s bad for you to eat takeaway food.

“And yes, some people will be able to ignore those takeaway food outlets on their doorstep, but some people won’t.

“And a lot of areas with a lot of takeaway food outlets will also have no access to fresh food.

“So you have people saying it’s all about choice, but how do you make a choice when you have nothing to choose from?”

---

Tan Shiow Chin was a 2015 Khazanah-Wolfson Press Fellow at Wolfson College, University of Cambridge. This article is part of a series from her fellowship project on the subconscious cues that influence us to eat more and unhealthily. Her next article will be on attitudes towards healthy eating.

http://www.star2.com/living/viewpoints/2016/01/17/thinking-of-takeaway-its-a-no-no-for-health/

This post is on Healthwise

Go to Healthwise for more articles

Weight issues: Fighting Flab From Young

Childhood obesity is a potential time-bomb that threatens our nation’s future. Learn what steps you can take to address this issue.

Sunday April 13, 2014
BY PROF WINNIE CHEE

Childhood obesity affects one in seven children in Malaysia, according to recent statistics from the NHMS carried out in 2006 and 2011. – Reuters

Alvin is 14 years old and he weighs 89kg. He injured his leg during a PE (Physical Education) lesson at school recently and his doctors informed him that he is severely obese and they need to do further tests.

The next day, his blood test results showed that Alvin’s blood cholesterol and sugar levels were above normal, a sign that he may develop diabetes and early heart disease at this young age. His parents were shocked.

Childhood obesity affects one in seven children in Malaysia, according to recent statistics from the National Health and Morbidity Survey (NHMS) carried out in 2006 and 2011.

The survey reported an alarming rising trend from one-in-19 in 2006 to the current status. The Malaysian figures are not too far away from the United States, where one in five children are overweight or obese.

These obese children, like Alvin, are at high risk of becoming obese adults, placing them at risk of developing chronic diseases such as heart disease and diabetes later in life.

They are also more prone to develop stress, sadness and low self-esteem.

Causes of childhood obesity

Alvin’s parents had always thought his chubbiness as a toddler was cute and no cause for concern. Their boy has always had a big appetite and enjoyed food since his younger days.

In fact, both his mum and dad are obese as well. Although weight problems run in families, not all children with a family history of obesity will be overweight.

Children whose parents or brothers or sisters are overweight may be at an increased risk of becoming overweight themselves, but this can be linked to shared family behaviours such as eating and activity habits.

There may be times when it is easier to ‘bribe’ children by offering them a cookie or ice cream or some other unhealthy snack for good behaviour. You have to resist this temptation. – Reuters

Children can become overweight or obese due to many reasons. The most common causes are lack of physical activity, unhealthy eating patterns, or a combination of these factors.

It is possible that being overweight can be caused by a medical condition such as a hormonal problem. However, such cases are usually rare. A physical examination and some blood tests by the doctor can usually rule out medical causes of obesity.

Is your child overweight or obese?

Bring your child to see the doctor to determine if your child is overweight. The doctor will measure your child’s weight and height, and calculate his BMI or body mass index, to compare to standard values. The doctor will also consider your child’s age and growth patterns.

If your child is overweight or obese, the doctor will usually provide some advice on lifestyle and dietary changes, and refer your child (and possibly the family) to a dietitian. The dietitian will be able to provide specific guidance in helping you and your family adopt a healthier diet and lifestyle.

BMI is a measure derived from your weight and height, and can be used fairly reliably to indicate body fat.

BMI is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems. Although the BMI number is calculated the same way for children and adults, the criteria used to interpret the meaning of the number for children are different to account for their growth and development.

Thus, BMI-to-age readings are used for children instead.

Obesity is associated with significant health problems including cardiovascular, respiratory, gastrointestinal, endocrine and psychosocial morbidities.

In the recently released Malaysian Dietary Guidelines for Children and Adolescents 2013 (MDGCA), emphasis is placed on developing good dietary habits in children as lifelong dietary habits are formed during childhood and adolescence.

To achieve this, the MDGCA has several key messages that highlight the importance of good dietary habits, such as the need to eat a variety of foods within the recommended intake, attaining (and maintaining) a healthy weight, limiting the intake of salt and sugar, and drinking plenty of water daily.

Start ‘em young

Another point to note is that children are heavily influenced by their family’s eating habits. Make every effort to build healthy habits from a young age. Your child’s diet is an extremely important aspect that should never be neglected.

How, what and where the family eats are all factors that will affect how children form their own eating habits.

As most children tend to mimic their parents’ behaviours, you will also need to adjust your own eating habits and lifestyle.

If children are exposed to situations where the family goes for buffets regularly, or orders large portions every time they eat out, then the children will form these same habits. This means that the lifestyle and eating habits of the whole family must be changed.

There are several key aspects that you will need to be aware of and pay attention to, namely:

· Parenting style – There may be times when it is easier to “bribe” children by offering them a cookie or ice cream or some other unhealthy snack for good behaviour.

However, this practice may backfire into making them think that good behaviour must be “paid” for. Instead of using food, let them know in advance that there will be consequences for any misbehaviour.

A better reward alternative is to spend quality one-on-one time to connect with them every day. During this time, you can do something he enjoys and shower him with the love and attention he needs, instead of using food as a reward.

· Eating healthy meals – It is absolutely critical to begin developing good eating habits from childhood. This will reduce the likelihood of obesity and all its negative consequences.

With a good foundation, children will form healthy eating habits that will serve them well in the future. Helping children develop good eating habits will go a long way towards good health over their lifetime.

· Be alert to your child’s eating habits – Parents need to be vigilant as we are constantly bombarded with advertisements and promotions on fast foods, soft drinks, junk food, and all sorts of other less healthy foods.

To counteract this, we should encourage children and adolescents to consume healthier foods in the right amount. Efforts should be made to inculcate the principles of balance, moderation and variety in your children.

Every meal should comprise:

· A balanced diet consisting of foods from all five food groups in the Malaysian Food Pyramid.

· Moderate portions served according to the recommended number of servings for each group.

· A variety of foods to ensure that all nutrient needs are met.

It’s never too late

It was not too late for Alvin and his parents to get back on the road to health. Consultations with the dietitian assisting them to focus on gradual changes to their family’s physical activity and eating habits finally made a difference.

The whole family had to go through a “lifestyle transformation”. The family started enjoying healthier balanced meals cooked with less fat and oil, preparing food at home more frequently, and exercising together on weekends.

Alvin started becoming more active playing badminton with friends, and spent less time watching television and video games.

Obese children are encouraged to do a variety of aerobic activity for at least three to five days a week (moderate to vigorous intensity) and around 30-40 minutes.

Their perseverance has paid off, as Alvin is now 70kg and his last medical check-up showed that his blood cholesterol and blood sugar levels have returned to normal.

While he may not have reached the normal weight for a teenager his age, the positive changes improved his self-confidence. His mum and dad have also benefited from the change towards a healthier lifestyle.

Hence, if your child is obese, it is still not too late to start taking action.

Follow the steps outlined above. Remember that for it to be truly effective, your strategy must involve the whole family. Look at improving the diet and exercise habits of the entire family.

Other than focusing on healthy eating, you should also make sure that physical activity is a daily part of your life. It is a necessity, thus you need to be a role model as children tend to emulate their parents’ habits.

Remember, to prevent or treat childhood obesity is to help protect the health of your child both now and in the future.

http://www.thestar.com.my/Lifestyle/Health/2014/04/13/Weight-issues-Fighting-flab-from-young/

The Drink That Can Drop Diabetes Risk

Carl Lowe | Aug 17, 2013

It can be simple to significantly reduce your risk of diabetes. All you have to do is pick your beverages wisely.

The beverages to avoid: soft drinks. Instead, merely substitute water for soda pop and your chances of type 2 diabetes may mostly evaporate.

But if you want to sip dangerously, researchers at Imperial College London in the United Kingdom found that merely drinking one 12-ounce soft drink a day increases your chances of type 2 diabetes by 22 percent. They also found that drinking diet soda can increase your diabetes risk.

While this study analyzed the health of people in the United Kingdom, Germany, Denmark, Italy, Spain, Sweden, France, Italy and the Netherlands, previous studies had indicated that Americans are similarly warping their blood sugar with soft drinks.

http://easyhealthoptions.com/alternative-medicine/the-drink-that-can-drops-diabetes-risk/

Nine-year-old girl grills McDonald's CEO over 'tricking kids into eating food that isn't good for them'

Saturday, June 01, 2013 by: Ethan A. Huff, staff writer


(NaturalNews) Sometimes the simplest truths in life are proclaimed from the mouths of children, and this was definitely the case at the recent annual shareholder meeting of fast food giant McDonald's, where a nine-year-old girl schooled the company's CEO Don Thompson on the issue of junk food. According to reports, Hannah Robertson flat-out asked Thompson why his company tricks children into eating junk food by marketing it to them with toys and cartoon characters, upon which he denied that McDonald's even serves any junk food.

"Something that I don't think is fair is when big companies try to trick kids into eating food that isn't good for them by using toys and cartoon characters," read young Hannah as part of her statement during the meeting. "If parents haven't taught their kids about healthy eating, then the kids probably believe that junk food is good for them because it might taste good," she added.

Though Hannah did not name any specific unhealthy McDonald's food options, she is presumably referring to things like McDonald's French fries, which lack basic nutrition and are cooked in genetically-modified (GM) oils like soybean and canola. She may also be referring to common McDonald's foods consumed by children such as chicken McNuggets, which are made with processed flours, derivatives of monosodium glutamate (MSG), and various GM oils and additives.

"It would be nice if you stopped trying to trick kids into wanting to eat your food all the time," retorted Hannah during her speech. "Mr. Thompson, don't you want kids to be healthy so they can live a long and happy life?

McDonald's CEO says company doesn't sell junk food, insists his own children eat it

In his response, Thompson denied that McDonald's sells junk food, adding that his own children eat McDonald's. He went on to claim that his children cook at home with their parents just like Hannah does with her mother Kia, and that together they "cook a lot of fruits and veggies." As far as the unhealthy food McDonald's still sells, Thompson did not admit that they exist, and instead went on to explain that more McDonald's meals, including Happy Meals for children, contain healthy fruit and vegetable options.

At the same time, Thompson failed to address the issue for which Hannah's mother Kia has been advocating, which involves exposing McDonald's as a predatory marketer to children. Kia reportedly started working with a group known as "Moms Are Not Lovin' It" just before Mother's Day that wants to see McDonald's stop advertising unhealthy foods directly to children.

"As a corporation you might not 'have to' think about the effects of your marketing ... but as parents and grandparents there must be a part of you that knows it's just not right," explained Kia directly to Thompson when she got the chance to speak. "You are a leader in your industry, so you know very well that the fast food industry is changing - in order to keep up maybe it's time for some genuine change at McDonald's."

Responding to this, Thompson denied that his company subverts parental authority, and even denied that his company's food is a cause of obesity, which is a frequently-voiced complaint against McDonald's. To the contrary, Thompson says McDonald's never markets "unjustly" to kids, and that characters like Ronald McDonald are all about "fun."

Sources for this article include:

http://abcnews.go.com
http://www.usatoday.com
http://www.npr.org

http://www.naturalnews.com/040580_McDonalds_fast_food_marketing_to_children.html

12 Worst Food Ingredient List

Did You Eat A Death Sandwich Today?

Dr. Mark Wiley | Mar 20, 2013

Like many Americans, I love a good sandwich. There’s just something about meat and cheese and lettuce packed between two slices of bread, or wedged into a roll, that is a pleasure to devour. But sandwiches can take a toll on health. If we’re not mindful of what we put in them, eventually heart disease, migraine headaches, weight gain and general malaise may be sandwiched between those slices.

Still, with a bit of understanding on how to make a healthier sandwich, we can enjoy the meal and maintain or even improve our health.

The Sandwich Situation

The first thing to realize is that even when a sandwich is made with care, age-old recipes, fresh spices and love, the processed meats it may contain are damaging to health. In the long run, processed meats can even be lethal.

Many cold cuts or lunch meats are made from some combination of formed turkey, beef and pork. And that includes the nasty parts of the animals. They are laden with fat, gelatins and preservatives not fit for consumption. This type of cold cut includes generic bologna, ham, turkey, roast beef and other meats that are processed into the shape of sandwich filling and have a uniform color and texture throughout. These slabs of meat are high in fat, cholesterol, salt, fillers and preservatives like sodium nitrate. None of this is healthy food.

Negative Effects

Sandwiches made from commonly processed meats are, in reality, high-calorie junk passed off as food. Eaten as a daily staple, these items can increase your risk for heart disease, kidney disease, obesity and diabetes. The harmful fats in these sandwich fillings can lead to high cholesterol. The sodium nitrates used to preserve their “freshness,” color and texture are among the leading causes of migraine headaches and undifferentiated body pain. Added to that, a recent study reveals that processed meats are associated with increased mortality or early death.

Sandwiches To Die For

Dietary research published the online edition of BMC Medicine journal shows that those who eat large amounts of processed meats increase their likelihood of dying sooner by 44 percent.

For this study, scientists analyzed data on the health and diet of 450,000 men and women. Prior to the study, none of these people had cancer or had suffered heart attacks or strokes. By study’s end, 26,000 of them had died. While the study cannot prove causation, it does show that eating more than 40 grams a day of processed meat was linked to the risk of premature death. The researchers suspected the saturated fats, high sodium levels and carcinogenic nitrates and nitrites in the processed food as likely contributors to these health issues.

Build A Better Sandwich

The results of this study are scary. Moreover, they reflect poorly not only on cold cuts but on all processed meats, including sausages and bacon. The good news: You don’t have to give up sandwiches to reduce your risk of ill health and premature death. You just have to make better sandwich filling choices:

• Do not eat any cold cut that has uniform color, texture and shape. It is processed and fake.
• Eat only cold cuts that look like actual meat. You should be able to see the grain of the meat, the slices should not be uniform and the texture should vary. Beef slices should have visible lines of fat.
• Pick cuts of meat that are less fatty overall like turkey, chicken and lean roast beef.
• Pick meats that don’t contain fillers, omit additives, are gluten-free and have no chemicals or preservatives.

Brand Awareness

Making a better sandwich may initially seem difficult, but it’s easier when you know what brands to purchase. I have two brands I favor. My first choice is Applegate Farms. Its products are certified organic, have no artificial colors, flavors or ingredients and are nitrate- and nitrite-free. In addition, its animals are fed a diet that is 100 percent organic. My second choice is Boar’s Head, whose products are gluten-free, have lower sodium than mainstream brands, and contain no fillers, artificial colors, flavors or trans fats. (Applegate’s advantage is the fact its products are organic, and it feeds its animals a better diet.)

Along with avoiding unhealthy cold cuts, you should not eat high-fat mayonnaise and overly processed white breads that contribute to weight gain and other health risks. Instead, make your sandwiches on organic whole grain bread, with baby spinach or arugula for extra vitamins and organic whole grain mustard.

In any case, limit your consumption of processed meats and cold cuts. But when you simply must have a sandwich, make the better choice that can keep you healthier and help you maintain a respectable life expectancy.

Source:   http://easyhealthoptions.com/alternative-medicine/nutrition/did-you-eat-a-death-sandwich-today/

Top 10 Worst Lunch Meals You Can Eat

Posted by Dave Roberts in Nutrition

There are many foods that we unanimously think of when we think of lunch; however, many of these foods are not healthy for us. In addition, many of these foods are not doing what they should be doing as a lunch, which is providing us with enough energy to get through the rest of the day. The following 10 worst lunch meals you can eat may surprise you, and you may find yourself changing your lunch menu from this point on.

 

1. Fast Food Hamburger and Fries – A sensible size burger on its own is not that bad; however, if you add an extra patty, supersize bun, bacon, all the condiments, a few pieces of cheese, and then add some fries to the mixture, you are on your way to heart attack city. Even if your fries are Tran’s fat free, you are still packing on excess calories that you don’t need midday. In addition, french fries can be hard to digest, which will drain your energy and ruin your productivity for the rest of the day.

 

2. Convenience Store Premade Sandwiches – Every convenience store carries a version of a sandwich, and they are definitely convenient! Just grab, heat, and go. But, most premade sandwiches contain unhealthy preservatives to help keep the sandwiches intact until they reach the store. In addition, they contain unhealthy fats, sweeteners, and other additives. If you want a sandwich, take the time to stop into a store that makes sandwiches on the spot or has made them fresh that morning, it will take two extra minutes and be much healthier.

3. Muffins – Muffins have been long thought to be a healthy breakfast idea, and many people eat a muffin and coffee for lunch as well. However, most muffins are made from enriched flour, sugar, and butter which are all unhealthy for you and will cause you to crash as the white flour and sugar have a high glycemic index.

4. Baked Potato – When you think of baked you think of healthy, and a baked potato is definitely healthier than its cousin the fry is. However, potatoes have a high glycemic index and will cause you to feel tired when eaten because they cause a quick spike in your blood sugar, which quickly drops dramatically and causes you to crash mentally and physically.

 

5. Cheese and Enriched Crackers – While cheese is generally accepted to be healthy for you, the crackers are not unless you are eating a certain kind. Most crackers are filled with sugar, additives, fats, and enriched flour. For example, the first ingredient (which means the biggest ingredient) in the popular Ritz cracker is enriched flour. When you eat enriched flour, you are eating wheat that was stripped of its natural make-up and then put back together with other stuff. According to the Global Healing Center, some of those items can be toxic. For instance, they say that the iron added is not really a nutrient at all but rather a metallic iron that is not bioavailable to the human body and is not meant to be consumed. Therefore, look for healthier, whole-grain crackers made from buckwheat, flax, or spelt.

 

6. Prepackaged Cheese and Meat Trays – Prepackaged trays with cheese, crackers, meat, and fruit are so convenient, and so unhealthy. First, they are full of preservatives to make the product last long on the shelf. Second, they are full of salt to help the product taste good. Lastly, they are packed in plastic trays. It is well known that plastic trays used for food packaging are made from Polyvinyl chloride (PVC or vinyl), and the chemicals leach out of the plastic and into the items surrounding them, like your cheese and crackers. There are many health issues associated with these chemicals including DNA damage, lung function damage and weight gain. Therefore, you should really avoid any prepackaged meals for lunch.

7. Take Out Pizza – Everyone loves a slice or two of pizza at lunch, but if you are buying it out then you are likely consuming over 500 calories and 20 grams of fat. If you add a soda to that, then you are increasing your calories significantly. In addition, pizza is made from enriched flour, which can cause you to lose energy and productivity throughout the afternoon. If you really want pizza, then make it at home with a thin whole-grain crust and eat that instead of takeout pizza.

8. Bagels – Again, bagels can raise your blood sugar level quickly and cause you to crash in the afternoon due to their white flour and sugar content. Also, most bagels that you buy are excessively big when it comes to portion size. If you really want bagels for lunch, then make ‘mini-bagels’ at home with whole grain flour.

 

9. Energy Bars – Most people associate energy bars with healthy. They are supposed to give us energy and supply us with nutrients; however, most of them are really just a candy bar in disguise. They are mostly made up of enriched white flour, high fructose corn syrup and sugar. (All things that spike up blood sugar too quickly which causes a crash soon after.) They can also be high in saturated fat. Moreover, despite their claim to be a meal in themselves, you will become hungry again within a few hours because the spike in energy (which is really what they are supposed to do) goes away quickly and you become hungry again. Instead of an energy bar, opt for a whole grain bar that offers plenty of fiber and no white sugar or flour.

 

10. Smoothie – I had to include this one because smoothie bars are popping up all over the place as a healthier option for lunch, and it is hard to argue that they are obviously healthier than a piece of pizza or hamburger and fries. However, a smoothie is not going to supply you with the fiber needed to keep you full throughout the day, even though it does supply you with a good amount of calories. This can cause you to become hungry again quickly and eat more during the afternoon, which can increase your calorie total for the day and contribute to weight gain. Instead of a smoothie, eat a filling food at lunch and cut back on the calories.

 

In the end, the above 10 common lunch meals are really bad choices. Instead, eat whole grains, vegetables and fruits for lunch. You will find that by doing so you have much more energy and feel much better throughout your afternoon.

Source: Top 10 Worst Lunch Meals You Can Eat

Top 10 Toxic and Top 10 Detoxing Foods

 

http://www.ihealthtube.com/

Nine foods you should never eat again

Wednesday, December 26, 2012 by: Jonathan Benson, staff writer


(NaturalNews) With so much misinformation out there about food and how it affects human health, making healthy food choices for you and your family can be difficult and confusing. There are a number of specific foods; however, that you will want to avoid in almost every circumstance because they provide virtually no health benefits while posing plenty of health risks. Here are nine foods you should never eat again if you care about preserving your long-term health:

1) White bread, refined flours. By definition, white bread and refined flours in general are toxic for your body because they have been stripped of virtually all vitamins, minerals, fiber, and other important nutrients. Because of this, the body does not know how to properly digest and assimilate these so-called foods, which can lead to health problems. Refined white flour has also been bleached with chlorine and brominated with bromide, two poisonous chemicals that have been linked to causing thyroid and organ damage. (http://drlwilson.com/ARTICLES/BREAD.htm)

2) Conventional frozen meals. Most conventionally-prepared frozen meals are loaded with preservatives, processed salt, hydrogenated oils and other artificial ingredients, not to mention the fact that most frozen meals have been heavily pre-cooked, rendering their nutrient content minimal at best (especially after getting microwaved again at home). With the exception of a few truly healthy frozen meal brands such as Amy's and Organic Bistro, most frozen meals are little more than disease in a box, so avoid them in favor of fresh foods. (http://www.4us2be.com)

3) White rice. Like white bread, white rice has been stripped of most of its nutrients, and separated from the bran and germ, two natural components that make up rice in its brown form. Even so-called "fortified" white rice is nutritionally deficient, as the body still processes this refined food much differently than brown rice, which is absorbed more slowly and does not cause the same spike in blood sugar that white rice does. (http://globalnaturopath.com)

4) Microwaveable popcorn. This processed food is a favorite among moviegoers and regular snackers alike, but it is one of the unhealthiest foods you can eat. Practically every component of microwaveable popcorn, from the genetically-modified (GM) corn kernels to the processed salt and preservative chemicals used to enhance its flavor, is unhealthy and disease-promoting. On top of this, microwaveable popcorn contains a chemical known as diacetyl that can actually destroy your lungs. If you love popcorn, stick with organic kernels that you can pop yourself in a kettle and douse with healthy ingredients like coconut oil, grass-fed butter, and Himalayan pink salt. (http://www.naturalnews.com)

5) Cured meat products with nitrates, nitrites. Deli meats, summer sausage, hot dogs, bacon, and many other meats sold at the grocery store are often loaded with sodium nitrite and other chemical preservatives that have been linked to causing heart disease and cancer. If you eat meat, stick with uncured, nitrite and nitrate-free varieties, and preferably those that come from organic, grass-fed animals. (http://www.naturalnews.com/028824_processed_meat_heart_disease.html)

6) Most conventional protein, energy bars. By the way they are often marketed, it might seem as though protein and energy bars are a strong addition to a healthy diet. But more often than not, these meal replacements contain processed soy protein, refined sugar, hydrogenated fat, and other harmful additives that contribute to chronic illness. Not all protein and energy bars are bad, of course -- Thunderbird Energetica, Organic Food Bar, Boku Superfood, Vega Sport, PROBAR, and Zing all make healthy protein and energy bars. Just be sure to read the ingredient labels and know what you are buying.

7) Margarine. Hidden in all sorts of processed foods, margarine, a hydrogenated trans-fat oil, is something you will want to avoid at all costs for your health. Contrary to popular belief, butter and saturated fats in general are not unhealthy, especially when they are derived from pastured animals that feed on grass rather than corn and soy. And if animal-based fats are not for you, stick with extra-virgin coconut oil or olive oil rather than margarine. (http://www.naturalnews.com/027865_saturated_fat_health.html)

8) Soy milk and soy-based meat substitutes. One of the biggest health frauds of modern times, the soy craze is a fad that you will want to skip. Besides the fact that nearly all non-organic soy ingredients are of GM origin, most soy additives are processed using a toxic chemical known as hexane, which is linked to causing birth defects, reproductive problems, and cancer. Soy that has not been fermented is also highly estrogenic, which can throw your natural hormone balance out of whack. (http://www.naturalnews.com/026303_soy_protein_hexane.html)

9) "Diet" anything. Many so-called "diet" products on the market today contains artificial sweeteners like aspartame (Equal) and sucralose (Splenda), both of which are linked to causing neurological damage, gastrointestinal problems, and endocrine disruption. Many diet products also contain added chemical flavoring agents to take the place of fat and other natural components that have been removed to artificially reduce calorie content. Instead, stick with whole foods that are as close to nature as possible, including high-fat foods grown the way nature intended, and your body will respond surprisingly well. (http://www.naturalnews.com)

Sources for this article include:
http://www.rd.com/slideshows/15-foods-you-should-never-buy-again/

Source: Nine foods you should never eat again

McDonald's serving up 'restructured meat technology' - you want fries with that?

Saturday, December 22, 2012 by: J. D. Heyes
(NaturalNews) Well, it's that time of year again when McDonald's rolls out its venerable McRib sandwich. Tens of millions of Americans will purchase one - or, judging by the nation's ever-widening belt line, several - but most will do so without knowing all they should know about this popular sandwich.

Besides high caloric content, there are several other reasons why you should avoid the McRib, a boneless pork product smothered in BBQ sauce that famously resembles a rack of ribs, as much as you avoid most of the other "delicacies" served by this fast-food behemoth. In addition, The Blaze reports, there are several "fun facts" about the sandwich you may not have known:

A sandwich 'built' from scratch?: The McRib is a product of Rene Arend, who came up with the idea and design of the sandwich. That said, Richard Mandigo, a professor from the University of Nebraska, who developed the "restructured meat product" that the McRib is actually made of.

According to Chicago magazine, citing a 1995 article by Mandigo, "restructured meat product" is described thusly:

Restructured meat products are commonly manufactured by using lower-valued meat trimmings reduced in size by comminution (flaking, chunking, grinding, chopping or slicing). The comminuted meat mixture is mixed with salt and water to extract salt-soluble proteins. These extracted proteins are critical to produce a "glue" which binds muscle pieces together. These muscle pieces may then be reformed to produce a "meat log" of specific form or shape. The log is then cut into steaks or chops which, when cooked, are similar in appearance and texture to their intact muscle counterparts. ... Such products as tripe, heart, and scalded stomachs are high in protein, completely edible, wholesome, and nutritious, and most are already used in sausage without objection.

Still hungry?

Packed with calories - and ingredients: In a time of labeling, when government entities and the public are pushing for more disclosure, the package for the McRib would have to grow just to list all of its ingredients.

According to the current box labeling, the sandwich consists of just five basic components - a pork patty and BBQ sauce with pickle slices, onions and a sesame bun.

But, as Time magazine points out, a closer examination of McDonald's own list of ingredients reveals that the sandwich contains a total of 70 ingredients, including azodicarbonamide, a flour-bleaching component that is often used to produce foamed plastics (think gym mats and the soles of shoes). In fact, "the compound is banned in Europe and Australia as a food additive," says Time. Other ingredients include ammonium sulfate and polysorbate 80.

Besides, the sandwich itself contains an incredible amount of calories - 500 at least - along with 26 grams of fat, 44 grams of carbohydrates and 980 milligrams of sodium, nearly half the recommended daily amount of about 2,400 milligrams.

Not a good choice for your heart: The ingredients, combined with a dose of 10 mg of saturated fat (nearly half of the recommended daily allowance), make the McRib an enemy of a healthy heart, say the experts.

"Think about that for a second: When you eat a McRib, you're eating the same chemical ingredients and compounds in those disgusting yoga mats at the gym. And that's on top of the fact that it tastes terrible in the first place," writes Rick Paulas, food editor for KCET, a public television network in southern California. "Which means it's time to ask: Why are we still eating this?"

That's a very valid question. In the meantime, that sound you hear is the further tightening of the nation's belt line.

Sources:

http://www.theblaze.com

http://www.chicagomag.com

http://digitalcommons.unl.edu/coopext_swine/174/

http://www.naturalnews.com/038442_McDonalds_McRib_sandwich_restructured_meat_technology.html

http://healthland.time.com

http://www.naturalnews.com/038442_McDonalds_McRib_sandwich_restructured_meat_technology.html#ixzz2FrhNcGoS

Marine Toxins: What’s In Your Seafood?

By Delialah Falcon  Ι October 31, 2012

oxins that are found in seafood are known as marine toxins. Marine toxins are chemicals that occur in the environment and can contaminate some varieties of seafood. It is nearly impossible for individuals to be able to detect marine toxins in seafood by simply looking or smelling them, as contaminated seafood looks and smells normal. Marine toxins cannot be detected by taste either. While mercury content is one thing to consider when eating seafood, marine toxins are a whole other issue.
 
Of all of the seafood that is consumed in America, roughly 80 percent of it is imported from overseas. Some recent studies have shown that much of that seafood may be contaminated with marine toxins that can lead to the development of serious health conditions. The seafood that most commonly tests positive for contamination is imported from China, Taiwan, Vietnam, Indonesia and Malaysia, and includes:

Shrimp

Catfish

Crabmeat

Tilapia

Polychlorinated Biphenyl (PCB)

PCB’s are dangerous neurotoxins that have been banned in the United States. Even after 20 years of removing them from manufactured products in an attempt to rid the environment of them, PCB’s continue to be detected in human blood samples and breast milk. Studies conducted by the Environmental Working Group found that 7 out of 10 farmed salmon available in Washington DC and Portland, Oregon grocery stores were contaminated with PCB’s. According to this study, researchers conclude that farmed salmon generally contain the highest level of PCB’s of all protein sources in the American food supply, higher than that found in beef, wild salmon and other types of seafood. The problem may lie in the fact that farmed salmon are fed fishmeal that is made from a high percentage of fish oil and ground-up smaller fish, both of which often contain significant amounts of PCB’s.

Flame Retardants

Flame retardants are considered by many scientists and researchers to be the next toxin that is equally dangerous to PCB’s. They are commonly found in common household equipment, such as televisions, computers and furniture. They are neurotoxic chemicals that can be quite harmful.

Flame retardants, also known as PBDE’s (polybrominated diphenyl ethers), are unregulated by American state and federal authorities. Some other governments, such as the European Union, have banned certain flame retardants because of their potential to cause health problems. Analysis of domestic-grown fish have found that at least six common species have tested positive for contamination with flame retardants.

Chlorinated Dioxins

Dioxins are a byproduct of industrial processes. They are chemical compounds that sometimes occur through natural processes, such as forest fires. They are present in low levels in the diet. However, they can be present in moderate amounts in contaminated seafood.

Pesticides

Pesticides that are commonly used for agriculture often contaminate seafood. These pesticides may accumulate in seafood in high amounts, enough to cause illness in individuals who consume enough of the contaminated fish. Although illnesses have been reported in individuals after consuming only one pesticide-contaminated seafood meal, it is a very rare occurrence.

Generally, the hazard is greatest among individuals who experience long-term exposure to pesticide-contaminated seafood. Seafood that is found in the open ocean has a lower risk of being contaminated with pesticides. Higher risk is found in fish that are caught in near-shore coastal waters, estuaries, fresh water and possibly those caught near aquaculture operations.

Oil

Crude oil that leaks into the ocean has been found to contain elevated levels of at least 6 toxic chemicals. These chemicals have been linked to health concerns, specifically kidney damage and cancer. Studies have found elevated levels of crude oil present in some types of seafood.

Arsenic

Arsenics is an element that is found naturally in soil and minerals. It is a very common element that is widely distributed and therefore, often shows up in seafood. Seafood is one of the main factors that leads to arsenic consumption in the diet. Arsenic, though natural, is toxic. Even very low levels of arsenic in the body can lead to the development of numerous health problems. If arsenic reaches high levels in the body, it can be fatal.

Melamine

Melamine is an industrial chemical that is found in plastics and fertilizers. Recent reports state that manufacturers of fish feed in China regularly add melamine to the feed. The chemical accumulated in the fish that consume the contaminated fish feed. Currently, there are no guidelines from the Food and Drug Administration that require testing for melamine in imported seafood.

BMAA

BMAA (beta-Methylamino-L-alanine) is a compound that comes from blue-green algae known as cyanobacteria. This type of bacteria is found in the ocean, lakes and soil. When fish and other aquatic creatures consume BMAA, it accumulates in their bodies. This results in contaminated seafood.

Why Are These Toxins Dangerous

All of these toxins can lead to varying degrees of illness and health conditions. Health problems that can develop as a result of consuming marine toxins range from mild to life-threatening. Paralytic shellfish poisoning, neurotoxic shellfish poisoning and amnesic shellfish poisoning are the most common immediate diseases that occur in individuals who consume tainted seafood.

The effects of cyanobacteria in seafood are currently being studied, and researchers are investigating the possible link between consumption of seafood tainted with this bacteria and the development of ALS (commonly known as Lou Gehrig’s disease). Scientists also suspect that seafood contaminated with these bacteria may also play a role in the development of Alzheimer’s disease, Parkinson’s disease and other neurological disorders in some individuals.

PCB’s are known carcinogens that were banned in America in 1976 because of their cancer-causing abilities. They are at the top of the current, dirty dozen list of toxic chemicals.

Dioxins are believed to be one of the worst toxins found in seafood. A known carcinogen, dioxins are known to cause cancer, impairment of the immune system, birth defects, endocrine disorders and learning disabilities.

Is There Treatment for Toxic Seafood Diseases

Once a diagnosis of marine toxin poisoning is confirmed, treatment can begin. Diagnosis requires an evaluation of symptoms together with a recent history of seafood consumption. Occasionally, laboratory tests will be required to check for the presence of specific toxins in the blood. Leftover pieces of seafood can also be tested for the presence of the toxin.

For shellfish poisoning, the only type of treatment currently available is supportive care to ease symptoms and speed recovery. The use of antihistamines and epinephrine can help control allergic-type reactions for certain types of shellfish poisoning.

How Common Are Toxic Seafood Diseases

An estimated 30 cases of seafood poisoning as a result of marine toxins are reported annually in the United States. The number of actual cases is likely much higher, as health care providers are not required to report this type of illness. Additionally, individuals with mild cases may not seek medical treatment. There is currently no database to track the number of individuals suffering from long-term effects of seafood toxins such as cancer and other serious health conditions.

What Can You Do?

Any time seafood is consumed, there is a chance that the seafood may be contaminated with marine toxins. Any individual who consumes seafood has the risk of becoming ill due to eating toxic shellfish. Individuals who have a compromised immune system are more susceptible to shellfish poisoning. However, even individuals in good health should be concerned about the health risks associated with consuming seafood that contains high levels of toxins. General guidelines for decreasing your risk of consuming contaminated seafood include:

• Place seafood on ice or keep it refrigerated to prevent spoilage
• Refrain from eating barracuda
• Watch for health advisories issued by local government officials about toxic seafood
• Refrain from eating shellfish that is sold as bait
• Inform your local public health department if you or anyone in your family becomes ill as a result of seafood poisoning or marine toxins

Sources:

• Centers for Disease Control and Prevention
• University of California, Davis
• Environmental Working Group
• MSNBC: Today – Health
• Discover Magazine

http://www.symptomfind.com/health/marine-toxins-seafood/