By JACOB KUSHNER, Associated Press Writer Jacob Kushner, Associated Press Writer – Mon Oct 25, 8:46 pm ET
PORT-AU-PRINCE, Haiti –
A cholera outbreak showed signs of easing Monday after killing more than 250 people in a sweep through rural Haiti, but experts warned that the earthquake-devastated country's first bout with the disease in decades is far from over.
Aid groups were joining the government in a race to purify water and warn people throughout the countryside and the capital, Port-au-Prince, where the Jan. 12 earthquake left more than a million survivors in squalid stick-and-tarp camps that are ripe for the waterborne disease.
"The worst part is over, but you can always have a new spike of cholera," said Health Ministry Director Gabriel Timothee. He said the situation is beginning to stabilize with only six new deaths reported since Sunday.
Haiti, which had not suffered a cholera outbreak in at least 50 years, is the latest developing country to be afflicted by the disease that sickens an estimated 3 million to 5 million people a year and kills 100,000.
It is common in regions such as the Indian subcontinent and sub-Saharan Africa — an outbreak in Nigeria this year killed at least 1,500 people, according to the United Nations — but it has been rare in industrialized nations for the past 100 years.
The disease, spread through feces-contaminated drinking water or food, leads to vomiting and watery diarrhea which, if not treated, can kill a person within hours. It is preventable with clean water and sanitation, but both can be hard to find in corners of the Western Hemisphere's poorest country.
Some of the 1.3 million people living in the capital's tent camps already fear the worst.
"I'm afraid because the water we're drinking here is not treated properly. Any time I drink the water it makes my stomach sick," said Joseph Sidsen Guerry, 20, who lives in the small Jeremie camp in central Port-au-Prince.
Health groups working to keep the disease from spreading beyond the central valley where it emerged last week are focusing on treating the ill, strengthening medical centers with isolation wards and educating the public about the disease.
"The biggest challenge for us is the amount of misinformation," said Julie Schindall of Oxfam, which trained the host of a radio call-in program to promote good hygiene practices in rural Petit Riviere near the outbreak's epicenter in the Artibonite region. "We have to make sure they know what is true and what is not true."
Schindall said some Haitians were still drinking from the contaminated Artibonite river because others did so without getting sick.
Water purification tablets and oral rehydration salts — used to counteract potentially lethal dehydration caused by diarrhea — have been widely distributed in the region where the river or rainwater remain the only water source for many, said Louise Ivers, an official with the aid group Partners in Health.
For now, officials say their efforts have been making gains.
Timothee said at least 259 people have died since early last week and more than 3,300 have fallen ill, but he emphasized that no cases had been confirmed as originating in the crowded capital. Five patients were diagnosed with cholera in Port-au-Prince over the weekend, but officials said they got sick elsewhere.
Michel Thieren, a program management officer for the Pan-American Health Organization, said the outbreak has been largely confined to the Artibonite. But he warned: "We are expecting a gradual spreading of cholera in the country, and the way it will do that is still unpredictable."
Aid groups stress that community outreach is a key part of their prevention efforts.
The California-based International Medical Corps has enlisted Haiti's Boy Scouts to distribute fliers educating people about proper hygiene, spokeswoman Margaret Aguirre said. Her group also was dispatching mobile teams of doctors and nurses equipped with IV fluids, "cholera cots" with a hole for human waste, and disinfectant.
Experts said the disease is likely to spread eventually to the Dominican Republic, which is on the same Caribbean island as Haiti.
"Now that cholera has established itself with a strong foothold in Haiti, it probably will not go away for several years," said Dr. Jon K. Andrus, PAHO's deputy director.
Cholera is not a major threat in countries such as the United States because of advanced water and sanitation systems. On average, only about seven cases a year are reported in the U.S., and they almost always involve a traveler infected in another country.
Cholera has played a central role in the development of the field of public health: A cholera outbreak in London in 1854 was successfully battled by a London physician, Dr. John Snow, who helped lay to rest the long-held theory that the disease is caused by miasma, or foul-smelling air.
Snow deduced that polluted water coming from a Broad Street pump was the source of illness. He is considered the father of the disease investigation field known as epidemiology.
This is a blog where you get the latest health news and tips to be healthy
Monday, October 25, 2010
Nigeria: Cholera deaths rise to more than 1,500
By JON GAMBRELL, Associated Press Writer Jon Gambrell, Associated Press Writer – Mon Oct 25, 1:43 pm ET
LAGOS, Nigeria – More than 1,500 people have died in Nigeria from a cholera outbreak this year, international health officials said Monday, more than double the last estimates provided by federal officials.
The deaths come as the waterborne illness continues to plague other West African nations, including tiny Benin, where humanitarian officials worry a devastating flood there may spread it further. But officials hope oil-rich Nigeria will see fewer cases in the coming weeks as the dry season approaches and local governments attempt to warn people of the danger.
Geneva-based UNICEF spokeswoman Marixie Mercado said Monday that as of Oct. 20, there had been 1,555 deaths in Nigeria from cholera recorded this year, with 38,173 cases reported. At last count in September, when local and federal officials in Nigeria assured the public the disease was under control, Nigeria's Health Ministry said there were under 800 dead and 13,000 people sickened.
According to the World Health Organization statistics, the current outbreak is the worst in Nigeria since 1991, when 7,654 people died.
Cholera is a fast-developing, highly contagious infection that causes diarrhea, leading to severe dehydration and possible death. The disease is easily preventable with clean water and sanitation but in places like West Africa, sanitation often remains an afterthought in teeming city slums and mud-walled villages.
In Nigeria, almost half the country's 150 million people lack access to clean water and proper sanitation, according to the WHO, even though the government earns billions of dollars a year as one of Africa's top oil exporters. Poor basic education among rural villagers and a lack of staffed clinics and hospitals also allows the disease to quickly lead to deaths, said Chris Cormency, a UNICEF official based in Senegal monitoring the epidemic.
"Most people have heard of cholera but have never been touched directly by cholera," Cormency said. "Next year, it might come up in the same state, but in a different region."
The most affected regions in the nation remain Bauchi, Borno, Katsina and Yobe states, Cormency said. All four sit in Nigeria's rural north, comprised mostly of small Islamic villages where locals survive off the land through crops, cattle and petty trading. In many villages, sewage flows down dirt paths at each heavy rains during Nigeria's wet season, allowing feces to contaminate communal wells.
However, local authorities have made efforts to combat the spread of the disease. Dr. Nuhu B. Ningi, a World Health Organization physician based in Bauchi state, said public health education programs coupled with chlorinating local wells has brought down the caseload seen by area clinics in recent days.
Local religious leaders, both Christian and Muslim, have been preaching about the disease as well.
UNICEF officials believe the West African outbreak this year began in Nigeria, then spread to Cameroon, Chad, Niger and Benin. Benin remains particularly worrying for health officials, as flooding in the nation has covered two-thirds of the country's territory, leaving about 100,000 people homeless and killing at least 43 in the last two weeks.
LAGOS, Nigeria – More than 1,500 people have died in Nigeria from a cholera outbreak this year, international health officials said Monday, more than double the last estimates provided by federal officials.
The deaths come as the waterborne illness continues to plague other West African nations, including tiny Benin, where humanitarian officials worry a devastating flood there may spread it further. But officials hope oil-rich Nigeria will see fewer cases in the coming weeks as the dry season approaches and local governments attempt to warn people of the danger.
Geneva-based UNICEF spokeswoman Marixie Mercado said Monday that as of Oct. 20, there had been 1,555 deaths in Nigeria from cholera recorded this year, with 38,173 cases reported. At last count in September, when local and federal officials in Nigeria assured the public the disease was under control, Nigeria's Health Ministry said there were under 800 dead and 13,000 people sickened.
According to the World Health Organization statistics, the current outbreak is the worst in Nigeria since 1991, when 7,654 people died.
Cholera is a fast-developing, highly contagious infection that causes diarrhea, leading to severe dehydration and possible death. The disease is easily preventable with clean water and sanitation but in places like West Africa, sanitation often remains an afterthought in teeming city slums and mud-walled villages.
In Nigeria, almost half the country's 150 million people lack access to clean water and proper sanitation, according to the WHO, even though the government earns billions of dollars a year as one of Africa's top oil exporters. Poor basic education among rural villagers and a lack of staffed clinics and hospitals also allows the disease to quickly lead to deaths, said Chris Cormency, a UNICEF official based in Senegal monitoring the epidemic.
"Most people have heard of cholera but have never been touched directly by cholera," Cormency said. "Next year, it might come up in the same state, but in a different region."
The most affected regions in the nation remain Bauchi, Borno, Katsina and Yobe states, Cormency said. All four sit in Nigeria's rural north, comprised mostly of small Islamic villages where locals survive off the land through crops, cattle and petty trading. In many villages, sewage flows down dirt paths at each heavy rains during Nigeria's wet season, allowing feces to contaminate communal wells.
However, local authorities have made efforts to combat the spread of the disease. Dr. Nuhu B. Ningi, a World Health Organization physician based in Bauchi state, said public health education programs coupled with chlorinating local wells has brought down the caseload seen by area clinics in recent days.
Local religious leaders, both Christian and Muslim, have been preaching about the disease as well.
UNICEF officials believe the West African outbreak this year began in Nigeria, then spread to Cameroon, Chad, Niger and Benin. Benin remains particularly worrying for health officials, as flooding in the nation has covered two-thirds of the country's territory, leaving about 100,000 people homeless and killing at least 43 in the last two weeks.
Saturday, October 23, 2010
CORN: Medicinal & Nutritional Benefits
CORN: Medicinal & Nutritional Benefits
By Kemi Ilori MPSN, MSc (Nutrition), MSc (Pharmacognosy)
e-mail: healthfitsun@yahoo.com
It may surprise you to know that corn qualifies as a medicinal plant. It is also a nutritious food plant which is a good source of carbohydrates, B vitamins (pantothenic acid – B5, niacin – B3, riboflavin and thiamine – B1), folic acid, vitamin A and C, potassium, Chromium, selenium, zinc, phosphorous, magnesium and many others.
Corn oil is very healthy and good for the heart. Scientifically known as Zea mays, corn is the basis of a lot of dishes used as main meals, but it is also a popular snack in Nigeria. The dishes made from corn are used in all meals of the day. A popular staple use of corn is the corn pap.
Corn pap: Some people (especially from the Western world), refer to it as a corn gruel. Locally, it is called Ogi, Agidi,or Akamu. It is mostly eaten as breakfast and it is healthy and nutritious. It beats the Western staple “cornflakes” by far. In a wrestle for points as to which is superior, corn pap will win the battle anyday. These points include;
-Corn pap is 100% natural. It has no additives or artificial content whatsoever.
-It has no sodium and contains potassium (lowers B.P). This means that it helps to maintain a normal blood pressure effortlessly, which makes it a perfect food for people who are hypertensive and those who do not want to develop high blood pressure.
-Pap has a high water content and helps to supply the daily requirement of water. It is as a result of this that it is used by nursing mothers to help the easy flow of breast milk (lactation) after delivery.
-The texture of corn pap makes it very easy to digest and a perfect food for convalescencing individuals who are recovering from illness. The texture also makes it an ideal breakfast food because it exerts very little stress on the digestive system when instant energy is required after overnight sleep.
- The carbohydrate in pap delivers. You may laugh at this, but it is a perfect food for athletes like footballers during half time when they need to refresh, but cannot take anything heavy which might hamper their movement in the field. It will also help to replace some of the fluid that is lost from profuse sweating.
-corn has an adequate protein score i.e. the protein in it is more than the 8% required in food. The problem with pap is the volume. This is why our ancestors (in their wisdom), combine corn pap with a protein-rich accompaniment e.g. Akara (bean cake), Moin-moin (bean pudding).
-Corn pap does not go through the long manfacturing process that cornflakes does. As a result, it retains more nutrients.
This is especially so with the cornmeal which is not sifted i.e. the corn is blended to smoothness and used like that for pap. Corn pap that is prepared this way is high in fibre because of the outer coat covering the grain. It is healthy helps to increase the amount of fibre in our diet.
-The fermented water from soaked milled corn is very nutritious and has a lot of use traditionally. In Yoruba language, it is called omidun which literarily translates to “sweet water”.
Cornfakes: It is a pity that cornflakes have become a fashionable breakfast meal, especially amongst children (not mine!). This is a typical case of using your money to buy what is inferior because cornflakes is expensive (they have to pay for all the machines and the staff). Maybe also the snob appeal of being modern. To my mind, that is ridiculous.
The Japanese and Chinese have earned the respect of the rest of the World for their local dishes and traditional cuisine because they are proud of their heritage and pass the knowledge of their nutritional benefits from generation to generation. People will respect you for what is genuinely yours and not when you are trying to imitate them!
-cornflakes is a highly processed food and therefore NOT natural. It contains preservatives so that it can stay on the shelf in stores and supermarkets for months.
-It is high in sodium and literarily all the potassium in it has been processed out. This means that cornflakes is not good for people who are trying to reduce sodium intake and by so doing control blood presure.
-Some cornflakes varieties are very high in sugar. This is very bad for adults and children alike, Short and longterm health problems could include dental caries (rotten teeth), obesity, insulin resistance, etc.
-The nutrients in cornflakes are artificial minerals and vitamins which are added during the manufacture of the flakes (this is after the natural ones have been lost during processing). It is very diificult to add trace elements like selenium and zinc. The former is a powerful antioxidant and the later is very important in some metabolic processes in the body.
Cornflakes is eaten with milk and sugar unlike corn pap that is accompanied with bean pudding or cake, Sugar is optional and rarely used by the older generation. Honey is used by the health conscious. There is no sweet water with cornflakes as this would have long gone down the factory drains!!
By Kemi Ilori MPSN, MSc (Nutrition), MSc (Pharmacognosy)
e-mail: healthfitsun@yahoo.com
It may surprise you to know that corn qualifies as a medicinal plant. It is also a nutritious food plant which is a good source of carbohydrates, B vitamins (pantothenic acid – B5, niacin – B3, riboflavin and thiamine – B1), folic acid, vitamin A and C, potassium, Chromium, selenium, zinc, phosphorous, magnesium and many others.
Corn oil is very healthy and good for the heart. Scientifically known as Zea mays, corn is the basis of a lot of dishes used as main meals, but it is also a popular snack in Nigeria. The dishes made from corn are used in all meals of the day. A popular staple use of corn is the corn pap.
Corn pap: Some people (especially from the Western world), refer to it as a corn gruel. Locally, it is called Ogi, Agidi,or Akamu. It is mostly eaten as breakfast and it is healthy and nutritious. It beats the Western staple “cornflakes” by far. In a wrestle for points as to which is superior, corn pap will win the battle anyday. These points include;
-Corn pap is 100% natural. It has no additives or artificial content whatsoever.
-It has no sodium and contains potassium (lowers B.P). This means that it helps to maintain a normal blood pressure effortlessly, which makes it a perfect food for people who are hypertensive and those who do not want to develop high blood pressure.
-Pap has a high water content and helps to supply the daily requirement of water. It is as a result of this that it is used by nursing mothers to help the easy flow of breast milk (lactation) after delivery.
-The texture of corn pap makes it very easy to digest and a perfect food for convalescencing individuals who are recovering from illness. The texture also makes it an ideal breakfast food because it exerts very little stress on the digestive system when instant energy is required after overnight sleep.
- The carbohydrate in pap delivers. You may laugh at this, but it is a perfect food for athletes like footballers during half time when they need to refresh, but cannot take anything heavy which might hamper their movement in the field. It will also help to replace some of the fluid that is lost from profuse sweating.
-corn has an adequate protein score i.e. the protein in it is more than the 8% required in food. The problem with pap is the volume. This is why our ancestors (in their wisdom), combine corn pap with a protein-rich accompaniment e.g. Akara (bean cake), Moin-moin (bean pudding).
-Corn pap does not go through the long manfacturing process that cornflakes does. As a result, it retains more nutrients.
This is especially so with the cornmeal which is not sifted i.e. the corn is blended to smoothness and used like that for pap. Corn pap that is prepared this way is high in fibre because of the outer coat covering the grain. It is healthy helps to increase the amount of fibre in our diet.
-The fermented water from soaked milled corn is very nutritious and has a lot of use traditionally. In Yoruba language, it is called omidun which literarily translates to “sweet water”.
Cornfakes: It is a pity that cornflakes have become a fashionable breakfast meal, especially amongst children (not mine!). This is a typical case of using your money to buy what is inferior because cornflakes is expensive (they have to pay for all the machines and the staff). Maybe also the snob appeal of being modern. To my mind, that is ridiculous.
The Japanese and Chinese have earned the respect of the rest of the World for their local dishes and traditional cuisine because they are proud of their heritage and pass the knowledge of their nutritional benefits from generation to generation. People will respect you for what is genuinely yours and not when you are trying to imitate them!
-cornflakes is a highly processed food and therefore NOT natural. It contains preservatives so that it can stay on the shelf in stores and supermarkets for months.
-It is high in sodium and literarily all the potassium in it has been processed out. This means that cornflakes is not good for people who are trying to reduce sodium intake and by so doing control blood presure.
-Some cornflakes varieties are very high in sugar. This is very bad for adults and children alike, Short and longterm health problems could include dental caries (rotten teeth), obesity, insulin resistance, etc.
-The nutrients in cornflakes are artificial minerals and vitamins which are added during the manufacture of the flakes (this is after the natural ones have been lost during processing). It is very diificult to add trace elements like selenium and zinc. The former is a powerful antioxidant and the later is very important in some metabolic processes in the body.
Cornflakes is eaten with milk and sugar unlike corn pap that is accompanied with bean pudding or cake, Sugar is optional and rarely used by the older generation. Honey is used by the health conscious. There is no sweet water with cornflakes as this would have long gone down the factory drains!!
Tuesday, October 19, 2010
BITTER LEAF A WONDERFUL HEALING PLANT
Bitter leaf (Vernonia amygdalina)
A wonderful healing plant
Health & Fitness By KEMI ILORI
I have news for you; they have just discovered bitter leaf and its health benefits in America!!! A close friend who lives in America sent me an email detailing this discovery.
I just sighed and shook my head. You wonder why? It is ridiculous that these ancestral knowledge that resides here with us is neither researched nor acknowledged, but is being discovered elsewhere. My feelings were however assuaged when I read through and discovered that a Nigerian had done the work and acknowledged his grandmother as the source of his curiosity on the healing powers. We are lucky that Ernest B. Izevbigie found himself in a place where he had the capability to do the kind of wonderful work that he has done on bitterleaf. I applaud him. I will continue to advocate for funds for research locally here in Nigeria so that our credits do not always go outside.
Last month, I had written an article about green leafy vegetables and I promised to select two such vegetables with medicinal properties and write about them. Bitterleaf which is scientifically known as Vernonia amygdalina is the first I have decided to write about. Bitterleaf is nothing short of a wonder vegetable plant. My choice is because this potent medicinal vegetable is ubiquitous in our land. It is cheap and affordable for everyone. A bunch of bitterleaf will cost as little as N20 (N50 in the city). The local names are ewuro (Yoruba), onugbu (Ibo), oriwo (Edo), chusar doki (Hausa). It is sad but true that less and less people are eating bitterleaf soup. The modern life of today makes rice and stew the most popular food on the menu.
The slightly bitter taste of bitterleaf soup is a turn off for some people. It is very important that the average homekeeper in Nigeria, trains her children to enjoy bitterleaf soup! In Cameroon, bitterleaf soup is a popular staple called Ndole. Bitterleaf is well eaten in West and Central African countries. For me, egusi soup without bitterleaf is like the popular cliche “tea without sugar”.
What do you get when you eat bitter leaf?
The traditional use of bitterleaf as a remedy for an assortment of disorders is well documented. Its is both internal and external. This herb tackles diseases that keep Western medicine reeling. We will look at some of the medicinal effects of bitterleaf individually;
Antidiabetic: One of the most popular uses of bitterleaf in traditional medicine is in the treatment of diabetes. Teas containing bitter leaf (V. amygdalina) are used throughout West Africa for the management of diabetes and other metabolic diseases associated with the liver (Leonard, 2002). Scientific research has reinforced this traditional use of bitterleaf by showing that it has hypoglycaemic properties (i.e. blood sugar level reducing properties).
Dental use: The stick of bitterleaf is a very good chewing stick which helps to prevent Gingivitis and toothache. Whilst the bitter taste may make it unappealing to many for everyday use; a person with embarrassing gingivitis may benefit from using it. The relief from toothache ia also a very good incentive for using bitterleaf chewing stick.
HIV/ AIDS: The squeezed leaves of fresh bitterleaf has been found to be effective in treating the persistent fever, headache, joint pain in AIDS.
Anti cancer: I was particularly delighted to find out about the anti-cancer activities of bitterleaf. This is because of the uncurable stigma associated with cancer. To thing that a food plant can help to cure it is wonderful. I will quote directly from Ernest B. Izevbigie. “This plant is called Vernonia Amygdalina,” Izevbigie said.”When I was growing up in Nigeria my grandmother would use some of this herb for everything from stomach pains to headaches, but up until now no-one was able to show the mechanism for action or how this herb works.But, using the scientific method, we proved that the plant’s extract can slow cancer growth and even kill cancer cells.” Izevbigie, who began working with the plant in 2000, exposed a very diluted amount of the plant’s extract to an MCF-7 breast cancer cell and marveled at the cell’s reaction.he growth of the cancer cell.That, in itself, is significant.But if you add a little more, even a moderate amount, it completely killed it.”
Antimalarial: Bitterleaf has potent antimalarial properties. In addition to killing the plasmodium that causes malaria, it also kills worms, i.e it has antihelmintic properties. It was observed that wild chimpazee in Tanzania, eat bitterleaf to get rid of worms and other parasite diseases. If you are a beer drinker or heavy on alcohol in general; then do not joke with your bitterleaf intake. Iwalokun et al in 2006, carried out research which showed that bitterleaf helps in reversing alterations due to liver damage. There are more properties that space does not permit me to mention (like the cholesterol lowering property of bitterleaf). The foregoing shows that bitterleaf is indeed a wonder plant. I love bitterleaf soup and I recommend it to everyone.
A wonderful healing plant
Health & Fitness By KEMI ILORI
I have news for you; they have just discovered bitter leaf and its health benefits in America!!! A close friend who lives in America sent me an email detailing this discovery.
I just sighed and shook my head. You wonder why? It is ridiculous that these ancestral knowledge that resides here with us is neither researched nor acknowledged, but is being discovered elsewhere. My feelings were however assuaged when I read through and discovered that a Nigerian had done the work and acknowledged his grandmother as the source of his curiosity on the healing powers. We are lucky that Ernest B. Izevbigie found himself in a place where he had the capability to do the kind of wonderful work that he has done on bitterleaf. I applaud him. I will continue to advocate for funds for research locally here in Nigeria so that our credits do not always go outside.
Last month, I had written an article about green leafy vegetables and I promised to select two such vegetables with medicinal properties and write about them. Bitterleaf which is scientifically known as Vernonia amygdalina is the first I have decided to write about. Bitterleaf is nothing short of a wonder vegetable plant. My choice is because this potent medicinal vegetable is ubiquitous in our land. It is cheap and affordable for everyone. A bunch of bitterleaf will cost as little as N20 (N50 in the city). The local names are ewuro (Yoruba), onugbu (Ibo), oriwo (Edo), chusar doki (Hausa). It is sad but true that less and less people are eating bitterleaf soup. The modern life of today makes rice and stew the most popular food on the menu.
The slightly bitter taste of bitterleaf soup is a turn off for some people. It is very important that the average homekeeper in Nigeria, trains her children to enjoy bitterleaf soup! In Cameroon, bitterleaf soup is a popular staple called Ndole. Bitterleaf is well eaten in West and Central African countries. For me, egusi soup without bitterleaf is like the popular cliche “tea without sugar”.
What do you get when you eat bitter leaf?
The traditional use of bitterleaf as a remedy for an assortment of disorders is well documented. Its is both internal and external. This herb tackles diseases that keep Western medicine reeling. We will look at some of the medicinal effects of bitterleaf individually;
Antidiabetic: One of the most popular uses of bitterleaf in traditional medicine is in the treatment of diabetes. Teas containing bitter leaf (V. amygdalina) are used throughout West Africa for the management of diabetes and other metabolic diseases associated with the liver (Leonard, 2002). Scientific research has reinforced this traditional use of bitterleaf by showing that it has hypoglycaemic properties (i.e. blood sugar level reducing properties).
Dental use: The stick of bitterleaf is a very good chewing stick which helps to prevent Gingivitis and toothache. Whilst the bitter taste may make it unappealing to many for everyday use; a person with embarrassing gingivitis may benefit from using it. The relief from toothache ia also a very good incentive for using bitterleaf chewing stick.
HIV/ AIDS: The squeezed leaves of fresh bitterleaf has been found to be effective in treating the persistent fever, headache, joint pain in AIDS.
Anti cancer: I was particularly delighted to find out about the anti-cancer activities of bitterleaf. This is because of the uncurable stigma associated with cancer. To thing that a food plant can help to cure it is wonderful. I will quote directly from Ernest B. Izevbigie. “This plant is called Vernonia Amygdalina,” Izevbigie said.”When I was growing up in Nigeria my grandmother would use some of this herb for everything from stomach pains to headaches, but up until now no-one was able to show the mechanism for action or how this herb works.But, using the scientific method, we proved that the plant’s extract can slow cancer growth and even kill cancer cells.” Izevbigie, who began working with the plant in 2000, exposed a very diluted amount of the plant’s extract to an MCF-7 breast cancer cell and marveled at the cell’s reaction.he growth of the cancer cell.That, in itself, is significant.But if you add a little more, even a moderate amount, it completely killed it.”
Antimalarial: Bitterleaf has potent antimalarial properties. In addition to killing the plasmodium that causes malaria, it also kills worms, i.e it has antihelmintic properties. It was observed that wild chimpazee in Tanzania, eat bitterleaf to get rid of worms and other parasite diseases. If you are a beer drinker or heavy on alcohol in general; then do not joke with your bitterleaf intake. Iwalokun et al in 2006, carried out research which showed that bitterleaf helps in reversing alterations due to liver damage. There are more properties that space does not permit me to mention (like the cholesterol lowering property of bitterleaf). The foregoing shows that bitterleaf is indeed a wonder plant. I love bitterleaf soup and I recommend it to everyone.
Friday, October 15, 2010
six eating strategies to get a FLAT belly
Just can't get rid of your flabby belly, even though you do sit-ups and crunches until you're ready to drop? Maybe you're so mortified by the condition of your abs that you've relegated your bikini and lowrise jeans to the dark recesses of your closet.
Before you dump on (or just plain dump) your workout for not giving you killer abs, you should know the real culprit may be your diet -- or even your high-stress lifestyle.
If you want to go from fat to fab abs, new research shows that what you eat is just as important as how -- or even how much -- you work out. And lifestyle counts, too, because stress doesn't just mess with your head, it also can induce a pooch.
Following are six strategies from the country's leading weight-loss, nutrition and stress experts, all designed to get you flat abs in just four weeks (see our "4-Week Fiber-Up Guide"), plus three delicious, lowfat recipes that will fill you up without making you look or feel bloated.
6 steps to get flat belly
Tip 1. Eat more fiber.
Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily, says leading fiber researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., professor of nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs for three reasons:
The "bulk" factor Fiber is like a dry sponge. When it combines with the water in your digestive tract, it makes everything move through more quickly.
The "fill" factor Because high-fiber foods like fruits and vegetables supply plenty of bulk to your meals without adding a lot of calories, they keep you feeling full longer and help you lose weight, according to a study at the Human Nutrition Research Center at Tufts University. Researchers concluded that lowfat diets work only if they're also high in fiber-rich foods like fruits, vegetables and whole grains, all of which fill you up on fewer calories and less fat. In contrast, lowfat diets that are low in fiber and high in sugar, salt and preservatives can lead to bloating and weight gain.
In a study conducted by Barbara Rolls, Ph.D., a professor at Penn State University and co-author of The Volumetrics Weight-Control Plan (HarperTorch, 2003), subjects who ate vegetables as part of their meals consumed about 100 fewer calories and didn't make up for the caloric deficit later. While saving 100 calories a day may not sound like much, it translates into losing 10 pounds in one year. Use just this one trick -- and there goes your tummy!
The "chew" factor "High-fiber foods require more chewing and take longer to eat," explains Leslie Bonci, M.P.H,, R.D., author of the American Dietetic Association Guide to Better Digestion (John Wiley & Sons, 2003). "Because your mouth is more involved in the eating of high-fiber foods, you feel more satisfied with a high-fiber meal."
How to add fiber to your diet comfortably One cautionary note: It's important to add fiber slowly but consistently to prevent gas. "Make higher-fiber choices throughout the day; don't have all your fiber in one bunch," Jenkins says. "This is particularly important with viscous fiber -- a type of soluble fiber found in beans, oats and barley that also has the benefit of lowering blood cholesterol," he says.
For best results, increase your fiber intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible.
Tip 2. Opt for a sensible amount of high-quality carbs.
For flatter abs, make carbs 45-65 percent (202-292 grams based on an 1,800-calorie diet) of your total daily calories. Balance is the key here, so don't go below 45 percent (202 grams), or above 65 percent (292 grams), which can lead to water retention, bloating and temporary weight gain that shows up in your middle.
When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water, compared to no water at all for protein and fat, according to Peter Garlick, Ph.D., a professor at Stony Brook University in New York. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. (This is why people who go on no- or very low-carb diets can initially lose weight so quickly. They're really just losing water.) To avoid bloating and weight gain caused by consuming too many or the wrong kind of carbs, follow these tips:
* Fill up on fruits and vegetables. These are the least bloat-promoting foods because they contain plenty of water and fewer carbs and calories for their volume.
* Avoid high-carb/empty-calorie foods like fast food, snack cakes, cookies and candy. These foods are high in simple carbs and sodium, which cause bloating and weight gain, and are low in fiber and nutrients.
Focus on balanced eating. For best results, eat at least three to five 4-ounce servings of veggies (15-25 grams of carbs); two to four 4-ounce servings of fruit (30-60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per meal (90 grams per day).
* Make sure you eat enough calories, from complex carbs, lean protein and healthy fats. If you don't get an adequate number of calories (most women require at least 1,800 per day to lose weight, 2,000 to maintain and 2,400 or more if they're very active), you risk temporarily lowering your metabolism, which can also bring on bloating.
A good guideline: Don't cut any more than 250-500 calories below what you need to maintain your weight, advises C. Wayne Callaway, M.D., a metabolic specialist in Washington, D.C.
Tip 3. Drink up!
Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. 'Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat," said Jeff Hampl, Ph.D., R.D., nutrition researcher and assistant professor at Arizona State University.
flat abs recipes
Now that you've got the perfect tips for flatter abs, you need the perfect meals to go with them. Each dish here is crammed with fiber so you'll benefit from the bulk, fill and chew factors.
Every recipe also has a good balance of carbs, protein and fat. Check out the low sodium numbers, which are right where you need them to be to prevent bloating, as well as the calorie counts, and make sure you choose your leanest meal at night, when calories should be their lowest.
It's time to get cooking, enjoy the feast and then reap the rewards of enviable abs! -- Robin Vitetta-Miller, M.S.
Blueberry-Banana Pancakes Serves 4
Prep time: 10 minutes
Cook time: 10-15 minutes
Nutrient note A great beginning to your day -- whole-wheat flour is a good source of fiber and B vitamins, blueberries contain powerful antioxidants, bananas are rich in potassium, and milk is chock-full of calcium.
Nonstick cooking spray
1 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons sugar
2 teaspoons baking powder
1/4 teaspoon salt
3 very ripe medium bananas
1 cup nonfat milk
1 egg
1 teaspoon vanilla extract
1 1/2 cups frozen blueberries
(do not defrost)
4 tablespoons maple syrup
Preheat oven to 250[degrees] F. Coat a griddle or large nonstick skillet with cooking spray and preheat.
In a medium bowl, combine both flours, sugar, baking powder and salt. Mix well with a fork and set aside.
In a large bowl or food processor, mash bananas until mushy. Add milk, egg and vanilla and mix or process until blended.
Add dry ingredients to banana mixture and mix or process until just blended (tiny lumps should still appear; do not overmix or pancakes will be tough). Ladle 3 tablespoons of batter onto hot griddle for each pancake. Top each with 1-2 tablespoons of blueberries.
When bubbles appear around the edges of pancakes, after about 2-3 minutes, flip and cook 1 minute. Transfer pancakes to a warm plate and keep warm in a 2500 F oven while you cook remaining pancakes.
Serve pancakes with maple syrup over top.
Nutrition Score per serving (3 pancakes plus? tablespoon maple syrup): 384 calories, 6% fat (3 g; <1 g saturated), 83% carbs (80 q), 11% protein (11 g), 8 g fiber, 203 mg calcium, 3 mg iron, 401 mg sodium.
Chicken Fried Rice
With Vegetables
Serves 4
Prep time: 10 minutes
Cook time: 40 minutes
Nutrient note This lightened-up Asian classic combines skinless chicken, an excellent source of high-quality protein, with brown rice (a good source of fiber), carrots (loaded with beta carotene), peas (crammed with folate) and green onions (full of cancer-fighting sulfur compounds).
2 teaspoons sesame oil
1/2 cup chopped onion
2 garlic cloves, minced
1 pound skinless, boneless
chicken breasts, cut into
1/2-inch pieces
1 cup uncooked brown rice
1 tablespoon reduced-sodium
soy sauce
1 cup diced carrots
2 1/4 cups reduced-sodium chicken
broth
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup frozen green peas,
thawed
1/4 cup chopped green onions
Heat oil in a medium saucepan over medium heat. Add onion and garlic and saute 2 minutes, until soft. Place chicken in saucepan and saute 5 minutes, until browned on all sides, stirring frequently. Add rice and cook 1 minute, until translucent. Stir in soy sauce to coat rice.
Add carrots, chicken broth, salt and pepper and bring mixture to a boil. Reduce heat, cover and simmer 30 minutes, until liquid is absorbed and rice is tender.
Stir in peas and green onions and heat through.
Nutrition Score perserving (1[1/2] cups):375 calories, 17% fat (7 g; 1.5 g saturated), 47% carbs (44 g), 36% protein (34 g), 4 g fiber, 42 mg calcium, 2 mg iron, 781 mg sodium.
Grilled Vegetables and Hummus on Whole-Grain Baguette
Serves 4
Prep time: 10 minutes
Cook time: 6 minutes
Nutrient note This excellent lunch boasts eggplant, a good source of protein, potassium and calcium; zucchini, which serves up folate; tomatoes and red peppers, which boast vitamin C; hummus, which contains a fair amount of protein; and whole-grain bread, which dishes up fiber and B vitamins.
Olive-oil cooking spray
2 small eggplants (about 1/2
pound total), cut lengthwise
into 1/4-inch-thick slices
1 medium zucchini (about 1/2
pound), out lengthwise into
1/4-inch-thick slices
1 beefsteak tomato, sliced into
1/4-inch-thick slices
Salt and ground black pepper
1/2 cup prepared hummus
2 roasted red peppers, from
water-packed jar, thinly
sliced
1 cup fresh basil leaves
1 8-ounce whole-grain baguette,
halved horizontally
Preheat outdoor grill, stovetop grill pan or broiler.
Spray both sides of eggplant, zucchini and tomato slices with olive-oil spray and season with salt and black pepper to taste. Grill or broil eggplant, zucchini and tomato slices 3 minutes per side, until golden brown and tender.
Spread hummus on one half of baguette. Top hummus with grilled vegetables and then roasted red pepper slices and basil leaves. Top with second half of bread to make a sandwich. Slice baguette into 4 equal sandwiches and serve.
Nutrition Score per serving (1 sandwich): 200 cafories, 14% fat (3 g; <1 g saturated), 68% carbs (34 g), 18% protein (9 g), 10g fiber, 190 mg calcium, 3mg iron, 188mg sodium.
An easy way to tell if you're drinking enough is by checking the color and quantity of your urine. If it's pale yellow and high volume, you're doing OK. If it's dark and scant and/or you're thirsty, you're very likely to be dehydrated. Follow these tips to stay hydrated and healthy:
* Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium.
If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report.
* Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.
* Watch your intake of alcohol and caffeine. Both are natural diuretics, which increase fluid loss and don't replace your body fluids as effectively as water, juice and caffeine- and alcohol-free beverages. Because they promote dehydration, alcohol and caffeine also can fatten abs.
Tip 4. Watch the sodium.
Sodium may have a bad rep, but it's essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating.
According to the NAS, the average woman needs only 500 milligrams of sodium a day. Most of us get more than six times that, or 3,000-6,000 milligrams per day. The consequence of all this sodium -- most of which is consumed as salt and preservatives in processed foods, fast foods and restaurant foods -- isn't pretty for your abs. That's because where sodium goes, water follows.
When you eat a high-sodium meal, say, from your favorite Chinese takeout at 3,000 milligrams per entree, your body responds by retaining water. This results in edema and, possibly, a rise in blood pressure. Sodium's visible traces are outlined the next day when you stand sideways in your full-length mirror: major B-L-O-A-T! Even though it's temporary, that's no consolation when you Want to wear something revealing that day. Here's how to keep your sodium intake at a healthy level:
* The American Heart Association recommends you consume no more than 2,400 milligrams of sodium daily -- roughly 1 teaspoon of table salt. That's enough sodium to replenish your supply even if you work up a major sweat.
* Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium. compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup. Read labels carefully and stick with low-sodium brands like Healthy Choice.
Tip 5. Eat light at night.
It never fails: You have a heavier-than-normal evening meal or snack, and When you weigh yourself the next morning, you're up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight.
Evening eating is often the most problematic for women, as it can be related more to emotional issues than to real hunger. You're tired, lonely, bored, anxious; you want to relax or reward yourself after a tough day. But indulge too many nights in a row and that temporary water gain becomes permanent fat gain -- and fatter abs.
In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you'll receive a double benefit: You'll wake up with a flatter tummy, and you'll also have a better appetite for a fiber-rich breakfast, which sets you up for a day of healthful eating. Some tips to get you started:
* Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day (breakfast-snack-lunch-snack-dinner). By staying full and energized, you'll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices (no bingeing or craving) and enjoy the most efficient burning of calories.
* Eat two-thirds of your calories before dinner. Your body needs calories when you're active, not at night, when your natural rhythm is slowing down. Make sure to eat breakfast, lunch and dinner to keep your metabolism revved.
* If you have to eat at night because you're hungry, stick with fruit, vegetables and other foods that are low in fat, calories and sodium.
Tip 6. Reduce stress.
Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. Pamela Peeke, M.D., M.P.H., author of Fight Fat After Forty (Penguin, 2000) calls this "toxic weight," because it's associated with heart disease, diabetes and cancer.
"Worrying over an issue that will not go away can lead to prolonged increases in your cortisol," says Peeke. "That means one heck of a stress-related appetite and fat abs." To reduce stress-related eating, try these tips:
* Move it to lose it. A recent study conducted at the Fred Hutchinson Cancer Research Center in Seattle showed cardiovascular exercise is especially effective in reducing midsection weight gain.
* Chill out. When you feel stress building, take a few moments to breathe deeply and regroup.
Before you dump on (or just plain dump) your workout for not giving you killer abs, you should know the real culprit may be your diet -- or even your high-stress lifestyle.
If you want to go from fat to fab abs, new research shows that what you eat is just as important as how -- or even how much -- you work out. And lifestyle counts, too, because stress doesn't just mess with your head, it also can induce a pooch.
Following are six strategies from the country's leading weight-loss, nutrition and stress experts, all designed to get you flat abs in just four weeks (see our "4-Week Fiber-Up Guide"), plus three delicious, lowfat recipes that will fill you up without making you look or feel bloated.
6 steps to get flat belly
Tip 1. Eat more fiber.
Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily, says leading fiber researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., professor of nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs for three reasons:
The "bulk" factor Fiber is like a dry sponge. When it combines with the water in your digestive tract, it makes everything move through more quickly.
The "fill" factor Because high-fiber foods like fruits and vegetables supply plenty of bulk to your meals without adding a lot of calories, they keep you feeling full longer and help you lose weight, according to a study at the Human Nutrition Research Center at Tufts University. Researchers concluded that lowfat diets work only if they're also high in fiber-rich foods like fruits, vegetables and whole grains, all of which fill you up on fewer calories and less fat. In contrast, lowfat diets that are low in fiber and high in sugar, salt and preservatives can lead to bloating and weight gain.
In a study conducted by Barbara Rolls, Ph.D., a professor at Penn State University and co-author of The Volumetrics Weight-Control Plan (HarperTorch, 2003), subjects who ate vegetables as part of their meals consumed about 100 fewer calories and didn't make up for the caloric deficit later. While saving 100 calories a day may not sound like much, it translates into losing 10 pounds in one year. Use just this one trick -- and there goes your tummy!
The "chew" factor "High-fiber foods require more chewing and take longer to eat," explains Leslie Bonci, M.P.H,, R.D., author of the American Dietetic Association Guide to Better Digestion (John Wiley & Sons, 2003). "Because your mouth is more involved in the eating of high-fiber foods, you feel more satisfied with a high-fiber meal."
How to add fiber to your diet comfortably One cautionary note: It's important to add fiber slowly but consistently to prevent gas. "Make higher-fiber choices throughout the day; don't have all your fiber in one bunch," Jenkins says. "This is particularly important with viscous fiber -- a type of soluble fiber found in beans, oats and barley that also has the benefit of lowering blood cholesterol," he says.
For best results, increase your fiber intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible.
Tip 2. Opt for a sensible amount of high-quality carbs.
For flatter abs, make carbs 45-65 percent (202-292 grams based on an 1,800-calorie diet) of your total daily calories. Balance is the key here, so don't go below 45 percent (202 grams), or above 65 percent (292 grams), which can lead to water retention, bloating and temporary weight gain that shows up in your middle.
When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water, compared to no water at all for protein and fat, according to Peter Garlick, Ph.D., a professor at Stony Brook University in New York. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. (This is why people who go on no- or very low-carb diets can initially lose weight so quickly. They're really just losing water.) To avoid bloating and weight gain caused by consuming too many or the wrong kind of carbs, follow these tips:
* Fill up on fruits and vegetables. These are the least bloat-promoting foods because they contain plenty of water and fewer carbs and calories for their volume.
* Avoid high-carb/empty-calorie foods like fast food, snack cakes, cookies and candy. These foods are high in simple carbs and sodium, which cause bloating and weight gain, and are low in fiber and nutrients.
Focus on balanced eating. For best results, eat at least three to five 4-ounce servings of veggies (15-25 grams of carbs); two to four 4-ounce servings of fruit (30-60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per meal (90 grams per day).
* Make sure you eat enough calories, from complex carbs, lean protein and healthy fats. If you don't get an adequate number of calories (most women require at least 1,800 per day to lose weight, 2,000 to maintain and 2,400 or more if they're very active), you risk temporarily lowering your metabolism, which can also bring on bloating.
A good guideline: Don't cut any more than 250-500 calories below what you need to maintain your weight, advises C. Wayne Callaway, M.D., a metabolic specialist in Washington, D.C.
Tip 3. Drink up!
Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. 'Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat," said Jeff Hampl, Ph.D., R.D., nutrition researcher and assistant professor at Arizona State University.
flat abs recipes
Now that you've got the perfect tips for flatter abs, you need the perfect meals to go with them. Each dish here is crammed with fiber so you'll benefit from the bulk, fill and chew factors.
Every recipe also has a good balance of carbs, protein and fat. Check out the low sodium numbers, which are right where you need them to be to prevent bloating, as well as the calorie counts, and make sure you choose your leanest meal at night, when calories should be their lowest.
It's time to get cooking, enjoy the feast and then reap the rewards of enviable abs! -- Robin Vitetta-Miller, M.S.
Blueberry-Banana Pancakes Serves 4
Prep time: 10 minutes
Cook time: 10-15 minutes
Nutrient note A great beginning to your day -- whole-wheat flour is a good source of fiber and B vitamins, blueberries contain powerful antioxidants, bananas are rich in potassium, and milk is chock-full of calcium.
Nonstick cooking spray
1 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons sugar
2 teaspoons baking powder
1/4 teaspoon salt
3 very ripe medium bananas
1 cup nonfat milk
1 egg
1 teaspoon vanilla extract
1 1/2 cups frozen blueberries
(do not defrost)
4 tablespoons maple syrup
Preheat oven to 250[degrees] F. Coat a griddle or large nonstick skillet with cooking spray and preheat.
In a medium bowl, combine both flours, sugar, baking powder and salt. Mix well with a fork and set aside.
In a large bowl or food processor, mash bananas until mushy. Add milk, egg and vanilla and mix or process until blended.
Add dry ingredients to banana mixture and mix or process until just blended (tiny lumps should still appear; do not overmix or pancakes will be tough). Ladle 3 tablespoons of batter onto hot griddle for each pancake. Top each with 1-2 tablespoons of blueberries.
When bubbles appear around the edges of pancakes, after about 2-3 minutes, flip and cook 1 minute. Transfer pancakes to a warm plate and keep warm in a 2500 F oven while you cook remaining pancakes.
Serve pancakes with maple syrup over top.
Nutrition Score per serving (3 pancakes plus? tablespoon maple syrup): 384 calories, 6% fat (3 g; <1 g saturated), 83% carbs (80 q), 11% protein (11 g), 8 g fiber, 203 mg calcium, 3 mg iron, 401 mg sodium.
Chicken Fried Rice
With Vegetables
Serves 4
Prep time: 10 minutes
Cook time: 40 minutes
Nutrient note This lightened-up Asian classic combines skinless chicken, an excellent source of high-quality protein, with brown rice (a good source of fiber), carrots (loaded with beta carotene), peas (crammed with folate) and green onions (full of cancer-fighting sulfur compounds).
2 teaspoons sesame oil
1/2 cup chopped onion
2 garlic cloves, minced
1 pound skinless, boneless
chicken breasts, cut into
1/2-inch pieces
1 cup uncooked brown rice
1 tablespoon reduced-sodium
soy sauce
1 cup diced carrots
2 1/4 cups reduced-sodium chicken
broth
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup frozen green peas,
thawed
1/4 cup chopped green onions
Heat oil in a medium saucepan over medium heat. Add onion and garlic and saute 2 minutes, until soft. Place chicken in saucepan and saute 5 minutes, until browned on all sides, stirring frequently. Add rice and cook 1 minute, until translucent. Stir in soy sauce to coat rice.
Add carrots, chicken broth, salt and pepper and bring mixture to a boil. Reduce heat, cover and simmer 30 minutes, until liquid is absorbed and rice is tender.
Stir in peas and green onions and heat through.
Nutrition Score perserving (1[1/2] cups):375 calories, 17% fat (7 g; 1.5 g saturated), 47% carbs (44 g), 36% protein (34 g), 4 g fiber, 42 mg calcium, 2 mg iron, 781 mg sodium.
Grilled Vegetables and Hummus on Whole-Grain Baguette
Serves 4
Prep time: 10 minutes
Cook time: 6 minutes
Nutrient note This excellent lunch boasts eggplant, a good source of protein, potassium and calcium; zucchini, which serves up folate; tomatoes and red peppers, which boast vitamin C; hummus, which contains a fair amount of protein; and whole-grain bread, which dishes up fiber and B vitamins.
Olive-oil cooking spray
2 small eggplants (about 1/2
pound total), cut lengthwise
into 1/4-inch-thick slices
1 medium zucchini (about 1/2
pound), out lengthwise into
1/4-inch-thick slices
1 beefsteak tomato, sliced into
1/4-inch-thick slices
Salt and ground black pepper
1/2 cup prepared hummus
2 roasted red peppers, from
water-packed jar, thinly
sliced
1 cup fresh basil leaves
1 8-ounce whole-grain baguette,
halved horizontally
Preheat outdoor grill, stovetop grill pan or broiler.
Spray both sides of eggplant, zucchini and tomato slices with olive-oil spray and season with salt and black pepper to taste. Grill or broil eggplant, zucchini and tomato slices 3 minutes per side, until golden brown and tender.
Spread hummus on one half of baguette. Top hummus with grilled vegetables and then roasted red pepper slices and basil leaves. Top with second half of bread to make a sandwich. Slice baguette into 4 equal sandwiches and serve.
Nutrition Score per serving (1 sandwich): 200 cafories, 14% fat (3 g; <1 g saturated), 68% carbs (34 g), 18% protein (9 g), 10g fiber, 190 mg calcium, 3mg iron, 188mg sodium.
An easy way to tell if you're drinking enough is by checking the color and quantity of your urine. If it's pale yellow and high volume, you're doing OK. If it's dark and scant and/or you're thirsty, you're very likely to be dehydrated. Follow these tips to stay hydrated and healthy:
* Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium.
If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report.
* Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.
* Watch your intake of alcohol and caffeine. Both are natural diuretics, which increase fluid loss and don't replace your body fluids as effectively as water, juice and caffeine- and alcohol-free beverages. Because they promote dehydration, alcohol and caffeine also can fatten abs.
Tip 4. Watch the sodium.
Sodium may have a bad rep, but it's essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating.
According to the NAS, the average woman needs only 500 milligrams of sodium a day. Most of us get more than six times that, or 3,000-6,000 milligrams per day. The consequence of all this sodium -- most of which is consumed as salt and preservatives in processed foods, fast foods and restaurant foods -- isn't pretty for your abs. That's because where sodium goes, water follows.
When you eat a high-sodium meal, say, from your favorite Chinese takeout at 3,000 milligrams per entree, your body responds by retaining water. This results in edema and, possibly, a rise in blood pressure. Sodium's visible traces are outlined the next day when you stand sideways in your full-length mirror: major B-L-O-A-T! Even though it's temporary, that's no consolation when you Want to wear something revealing that day. Here's how to keep your sodium intake at a healthy level:
* The American Heart Association recommends you consume no more than 2,400 milligrams of sodium daily -- roughly 1 teaspoon of table salt. That's enough sodium to replenish your supply even if you work up a major sweat.
* Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium. compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup. Read labels carefully and stick with low-sodium brands like Healthy Choice.
Tip 5. Eat light at night.
It never fails: You have a heavier-than-normal evening meal or snack, and When you weigh yourself the next morning, you're up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight.
Evening eating is often the most problematic for women, as it can be related more to emotional issues than to real hunger. You're tired, lonely, bored, anxious; you want to relax or reward yourself after a tough day. But indulge too many nights in a row and that temporary water gain becomes permanent fat gain -- and fatter abs.
In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you'll receive a double benefit: You'll wake up with a flatter tummy, and you'll also have a better appetite for a fiber-rich breakfast, which sets you up for a day of healthful eating. Some tips to get you started:
* Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day (breakfast-snack-lunch-snack-dinner). By staying full and energized, you'll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices (no bingeing or craving) and enjoy the most efficient burning of calories.
* Eat two-thirds of your calories before dinner. Your body needs calories when you're active, not at night, when your natural rhythm is slowing down. Make sure to eat breakfast, lunch and dinner to keep your metabolism revved.
* If you have to eat at night because you're hungry, stick with fruit, vegetables and other foods that are low in fat, calories and sodium.
Tip 6. Reduce stress.
Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. Pamela Peeke, M.D., M.P.H., author of Fight Fat After Forty (Penguin, 2000) calls this "toxic weight," because it's associated with heart disease, diabetes and cancer.
"Worrying over an issue that will not go away can lead to prolonged increases in your cortisol," says Peeke. "That means one heck of a stress-related appetite and fat abs." To reduce stress-related eating, try these tips:
* Move it to lose it. A recent study conducted at the Fred Hutchinson Cancer Research Center in Seattle showed cardiovascular exercise is especially effective in reducing midsection weight gain.
* Chill out. When you feel stress building, take a few moments to breathe deeply and regroup.
Sunday, October 10, 2010
EIGHT BAD FOODS TO AVOID AND THEIR ALTERNATIVE
1. Cola drinks
The damage (12 ounces) 150 calories, 0 g fat (10 teaspoons of sugar!) We take a hard line with soft drinks -- and cola is the worst offender. Full of sugar, corn syrup or other sweeteners and not much else, soft drinks pack 150 empty calories and have been pegged by research studies as being associated with both adult and childhood obesity, Cola drinks have the added detriment of a caffeine jolt that many of us just don't need. And it's easy to supersize
"I recommend that patients stay away from sugar-sweetened beverages because these drinks may be replacing more healthful foods in the diet," says Cara Ebbeling, Ph.D., research associate at Children's Hospital in Boston. "In addition, there is evidence that when we take in calories in liquid form, the body doesn't fully compensate by reducing calories from other foods." In other words, your body doesn't register that you've just consumed a bunch of calories, because you don't feel full. This may lead to overeating.
Finally, sipping cola and other soft drinks bathes your teeth in cavity-promoting sugars -- whose effects continue up to 40 minutes after your last sip.
Healthy alternative Fruit spritzers (12 ounces): 0-15 calories, 0 g fat Sugar-sweetened beverages are easy to replace. Add a spritz of your favorite juice to flavored seltzer water or diet tonic water. Another idea: Add a few drops of vanilla extract to plain seltzer (steer clear of club soda, which contains sodium). Or enjoy a can of your favorite flavor of diet soda or sugar-free iced tea or coffee. You save 135-150 calories, 0 grams fat
2. Sour cream and onion potato chips
The damage (12 chips) 150 calories, 10 g fat (3 g saturated), 210 mg sodium Can't believe you ate the whole bag? Join the club! Empty calories, fat and sodium deliver a triple whammy that is the downfall of many. To make things worse, manufacturers take potato abuse to a new low by adding sour cream and onion flavoring to chips -- complete with extra saturated and trans fats and a dash of MSG.
Healthy alternative Raw veggies with homemade yogurt dip (1/2 cup veggies with 1/4 cup dip): 72 calories, 0 g fat, 106 g sodium (Mix 1/4 cup plain nonfat yogurt with 1 teaspoon fresh or dried herbs like parsley or dill. Add minced garlic or onion for extra zip.) It's surprising how satisfying it can be to munch on carrot sticks dipped in a tangy yogurt sauce -- honest! You save 78 calories, log fat, 104 g sodium.
3. Store-bought chocolate chip cookies
The damage (1 small cookie) 80 calories, 4.5 g fat (1.5 g saturated) Commercial baked goods like snack cakes, cookies and crackers are the source of most of our trans fat intake. And ounce for ounce, chocolate chip cookies take the cake when it comes to excess fat and calories. Some products are worse than others: If the label lists sugar, hydrogenated oil, white flour or a bunch of chemicals that read like a Material Safety Data Sheet, you know this product has gone over to the Dark Side of the supermarket.
Healthy alternative Fig bars (1 small fig bar): 60 calories, 1 g fat Figs, like all dried fruit, can really hit the sweet spot. Fortunately, there are several brands that don't use hydrogenated oils. One to try: Newman's Own Organics Fig Newmans. Or make your own healthful cookies or muffins using whole-grain flour and canola oil. You save 20 calories, 3.5 g fat.
4. Full-fat cheeses
The damage (1 ounce) 120 calories, 9-10 g fat (6 g saturated) Cheese, butter and ice cream all contain saturated fat, which can lead to heart disease and other health problems. Full-fat cheeses can have as many as 10 grams of fat per ounce, with more than half of those grams saturated, but for some reason we tend to consider cheese a healthy choice. "Most people think of lasagna as a good food,' Liebman says. "But with all that cheese, it's loaded with saturated fat!"
Healthy alternative Low fat ricotta (1/4 cup): 60 calories, 3 q fat No need to eat full-fat cheese when there are so many other acceptable dairy products: lowfat and fatfree ricotta and cottage cheese, skim milk or even plain yogurt (add your own fruit). You save 60 calories, 6-7 g fat.
5. Chocolate doughnuts
The damage (1 doughnut) 300 calories, 19 g fat (6 g saturated) All doughnuts are high in trans fat, sugar and calories. And although "bad doughnuts' may seem redundant, the chocolate-covered varieties cross the line into evil. Supermarket versions are the worst, at 19 grams of fat per doughnut, with doughnut-shop varieties a close second at about 16 grams.
Healthy alternative Raisin toast with peanut butter (1 slice raisin toast and 1 tablespoon reduced-fat peanut butter): 166 calories, 7 g fat (1.5 g saturated) You save 134 calories, 13 g fat (4.5 g saturated).
6. Regular bacon
The damage (2 slices, cooked and drained) 120 calories, 10 q fat (3 g saturated) Pigging out on bacon -- basically fried fat and salt -- can lead to more than expanding thighs. Cured meats like bacon, corned beef, ham and pastrami contain preservatives called nitrates that have been linked to stomach and colon cancers.
Healthy alternative Vegetarian sausage (2 links, cooked and drained): 80 calories, 3 g fat (0.5 g saturated) Instead of bringing home the bacon, why not fry up some veggie links? Morningstar Farms makes delicious vegetarian alternatives to pork and beef sausage. Turkey bacon is also a much healthier choice than pork. You save 40 calories, 7g fat (2.5 g saturated).
7. Beef hot dogs
The damage (1 hot dog without bun) 180 calories, 16 q fat (7 g saturated), 550 mg sodium Hot dogs can make a cookout more fun, but when it comes to nutritional value, they bite! The original "mystery meat," almost all of these dirty dogs are loaded with fat -- not to mention pig and cow parts that are unusable in other meat products, plus sodium and nitrates. As a red meat, hot dogs also may increase cancer risk. And beef is a source of trans fat because cows hydrogenate fat in their stomachs.
Healthy alternative Ball Park turkey hot dog (1 turkey dog without bun): 45 calories, O g fat, 420mg sodium Ball Park Turkey Franks are unusually low in calories and sodium. Or try Applegate Farms, which has no nitrates or antibiotics. You save 135 calories, 16 q (at (7 g saturated), 130 trig sodium.
8. Chocolate truffles
The damage (I truffle) 220 calories, 13 q fat (11 q saturated) This one might be a "duh," but it is alarming just how much sugar we consume each year in the form of candy -- according to government statistics, 23 pounds per person, or the equivalent of 184 candy bars. Chocolate truffles, for example, contain highly saturated palm or coconut oils -- making them among the worst culprits in the candy department.
Healthy alternative Chocolate-covered strawberries (4 strawberries dunked in 1/4 cup lite chocolate syrup: 114 calories, O g fat; or Haagen-Dazs Chocolate Sorbet Bar: 80 calories, O g fat) When that sweet tooth beckons, try nature's candy: fruit. Strawberries will give you sweetness and crunch and save your waistline, while the syrup will satisfy your craving for chocolate
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