Archive for the 'General Health Tips' Category

« Older posts
Newer posts »

Are Eggs Healthy To Eat?

May 2, 2007

4069335754.jpgI just received a comment from Nick regarding my post on ” Can I Eat Eggs Everyday” (My most popular post!) and I guess based on the many comments I received, we continue to have mixed beliefs on whether to eat eggs daily or its unsafe to do so because of the risk of heart disease.

So far, I agree with Nick that not a lot of prospective studies have been done to look at eggs per se and heart disease but rather its the relationship between the amount of saturated fat and cholesterol and heart disease that we all know exists.

Here’s a timely article from the Harvard Medical Letter  on the Myths and Facts of Egg Nutrition and Health:

Fact: Eggs are a good source of nutrients. One egg contains 6 grams of protein and some healthful unsaturated fats. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.

Fact: Eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. As foods go, that’s quite a bit, rivaled only by single servings of liver, shrimp, and duck meat.

Myth: All that cholesterol goes straight to your bloodstream and then into your arteries. Not so. For most people, only a small amount of the cholesterol in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels.

Myth: Eating eggs is bad for your heart. The only large study to look at the impact of egg consumption on heart disease—not on cholesterol levels or other intermediaries—found no connection between the two.

In people with diabetes, though, egg-a-day eaters were a bit more likely to have developed heart disease than those who rarely ate eggs.If you like eggs, eating one a day should be okay, especially if you cut back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk, which contains all the cholesterol, or using pourable egg whites or yolk-free egg substitutes.

There you go: if you want to eat eggs daily: cut back on other sources of fat. It’s the yolk that’s rich in cholestrol so use it sparingly and instead enjoy the egg whites!

The Controversy Continues…..

Read My Other Related Posts:

Posted in General Health Tips, Medical News Bits, Nutrition Health Tips, Tips To Protect Your Heart | 6 Comments »

Losing Weight By Managing HUNGER

April 30, 2007

imagesrt.jpgOf the many diet fads that are out today… probably the one that I believe has the best physiological basis is limiting intake by preventing hunger.  And of the different foods that we eat, we seldom select which of the many can make us feel full faster without necessarily putting us off balance in weight!

In one study published in the European Journal of Clinical Nutrition, the lead author Dr Susan Holt established a satiety index. Taking similar portions of popular foods with the same amount of calories… then compare them with a slice of white bread, giving it a rank of 100.  The popular oatmeal ( which I eat every morning) has a high satiety level at 209.  The yummy doughnut on the other hand ranked 68. A similar calorie serving of boiled potatoes ranked highest at 323,  while French fries score just 116.

The above study shows that with the same amount of calories, eating a bowl of oatmeal already makes you feel full.  BUT you need to eat 3 to 4 doughnuts or 2 packs of french fries to reach your satiety level!  But how many calories have you accumulated?

Water on the other hnad play a very important role in achieving satiety BUT not the water we drink with our meals.  Talking about satiety or the feeling of fullness and satisfaction, unfortunately we dont feel that with water alone!  It’s the water or volume coming from the fruits and vegetables and soup that gives us the fullness faster.  THUS, the recommendation ( which I have been advising in the past) is to start ones meal with a broth based soup to help you achieve satiety faster at a lesser calorie load!

Managing hunger in between meals with snacks can also come a long way in helping you curb that urge to eat more when your hungry. Again high in volume from fruits like apple can help achieve that satiey faster with more fiber helping you achieve fullness longer!

The key to successful weight loss is based on what you feel you are comfortable with.  It has to be a discipline or habit change that you can sustain throughout your life…to be effective and lasting!

Eating What’s Right Does Not Mean Feeling Deprived!

Posted in General Health Tips, Healthy Practice Tips, Medical News Bits, Nutrition Health Tips, Weight Loss Tips | 2 Comments »

Attacking Childhood Obesity: A Major Emergency!

April 27, 2007

imagesdfghj.jpgHere are some important facts I read in the book Food Facts by Dr Brownwell on childhood obesity.  If the facts wont make you wonder what the hell are we doing to the kids…am not sure what will make us wake up to take a closer look at the health consequences of obesity in children….

  • Prevalence of childhood obesity : Increased by 3 fold in US & England; 4 fold in Australia and Egypt
  • Overweight children who develop Diabetes may have heart attacks and need Bypass surgery before they reach age 30!!!!
  • In France; obese children had stiffer arteries and unhealthy changes in the arterial lining… important early findings before they develop stroke.
  • In Canada: obese children who develop Diabetes before the age 17 were experiencing blindness, amputation and kidney failure including premature death as young adults.

Remember… parent have the responsibilities to track the weights of their children.  We are responsible for what we feed our kids.  Simply put…research has shown that…. 

  • Parents diet and exercise patterns predict the child’s likelihood of being overweight giving rise to the term: OBESIGENIC Families…

 Look around the school grounds or the shopping malls… obese parents are strolling around or eating fried chicken with their obese kids inside a fast food resto. Obese parents beget obese kids…what we eat and do is what we show our kids and they then follow what we do even if they’re wrong or unhealthy!

The good news is according to Dr Brownwell, research shows that children can be persuaded to eat healthy foods and be able to differentiate between ” persuasion” and “information”:

  • Children who watched public service announcements focusing on nutrition chose more vegetables and fruits.
  • A Canadian study showed children ages 5 to 8 picked more candy than fruit following a candy commercial but showing fruit commercials encouraged children to eat more fruits.
  • A Stanford study showed reduction in TV time decreased the frequency of meals eaten while watching resulting in effective weight control.

The above studies therefore prove that as parents we have the say as to how to shape our kids future health! My kids rooms have no cable TV as a result less viewing time to watch Nickelodeon or Cartoon network and more play time and more activities. Now that its summer, I join them in swimming and do at least 10 lapses across my pool while playing and swimming leisurely in between. I likewise do swimming competition to make them do lapses while enjoying the fun on their faces by making them win! Walking together or biking should do the same in terms of bonding and increasing activity.

Lets take care of our kids.  Obesity among our kids is now becoming a medical emergency…let’s all act together before this becomes a global pandemic!

Loving Our Kids Does Not Mean French Fries As Treats!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, The Truths on Obesity, Weight Loss Tips | 3 Comments »

A Way To Permanently Remain THIN

April 25, 2007

3582380440.jpgHave you experienced being envious to a friend who eats but never gets fat?  It may really be in the genes but now a new study can make this a reality if the problem is resolved early in life.  We know that by the time we drink milk… we see babies getting bigger and bigger because of the saturated fat and the high sugar content in full cream milk.  Once the habit of over feeding is in place… then the difficulty in losing the accumulated fat results when we reach adulthood.  Needless to say, the parents or the grandparents just want the babies to look fat so they can look CUTE!

29037632431.jpgIn a recent article published in the January 2007 issue of the American Journal of Physiology, incorporating LEPTIN in a baby formula resulted in subjects remaining slim with lesser chances of developing obesity related illnesses like diabetes even on a high fat meal.

Leptin, a breakthrough hormone in the field of obesity is the fat hormone that turns off hunger in the brain.  In the study, the rat subject fed with formula supplemented with leptin, remained slim even if they were fed with high fat diet!  SOUNDS GREAT! 

 This is the first study that looks so promising that incorporating leptin in a meal may hopefully mean the end to our quest to combat obesity!  It is still far from reality but again this can lead to more studies to exploit the finding and hopefully be funded to become what we hope to be reality!

The studies therefore help us understand that the effect of leptin in a human body may start early in life even before we are born.  In fact, feeding the hormone to pregnant rats resulted in a  animals born to remain lean even when fed a high fat diet, compared to animals born of untreated mothers suggesting the impact of leptin in the developing fetus!  The authors believe that “the difference boils down to energy expenditure. such that the offspring of leptin-treated mothers burn up more energy.”

More good news to us who love food and want to remain thin! The thought of just putting a pinch of leptin to a pound of steak of a pan of pizza seems Magic!

BUT…definitely for now… the recommendation remains: 

…eat the right food….

…..exercise daily and live positively…

Stay Healthy To Be Wealthy!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, The Truths on Obesity, Weight Loss Tips | 2 Comments »

The Magic Way To Lose Weight….

April 23, 2007

3755688817.jpgThe rising obesity epidemic and the need for better and safer drugs for weight loss, has made a lot of doctors and patients in need for better alternatives.  As a result, you hear a lot of patients going after alternative forms of therapy and herbal preparations devoid of any scientific proofs and opt to try medications advertised on TV with image models like Judy Ann Santos claiming weight loss in front of all of us!

The truth of the matter is… weight loss depends solely on YOU!  One’s discipline to achieve the goal of weight loss depends solely on ones will to do it and achieve that goal.  There is no easy way out or a magic pill that will allow us to eat and yet lose weight! PERIOD! I have made some recommendations in this website that are deemed safe, effective and practical.  If you are willing to follow the rules of the game, then you should make it big time in weight loss. Am sure we all know how to lose weight BUT we just cant bring ourselves to cut the meat and the fat, or to bring ourselves outside to run or walk because the comfort of the bed and TV is so tempting match it with chips and soda! HOLA…. more fat is welcome and less energy is utilized!

The magic formula for the year 2007 if you want to lose weight big time is SURGERY!  There’s no other MAGIC way at the present time.  The only one procedure I will recommend to my patients at the present time if they are deemed candidates to it is the so called LAP BAnd.  It is now the widely accepted procedure in the US and in our country.  But IS IT SAFE?

4119225528.jpgA small pouch in the upper part of the stomach is created with a controlled and adjustable stoma, without stapling, thus limiting food intake.  A gastric band device is introduced through tiny (1cm) incisions laparoscopically without making a big cut in the abdomen and is placed around the upper part of the stomach.  The whole procedure can be done in 30 minutes to 1 hour and the band that is fitted in the stomach and be inflated or deflated reversibly.  Within 48 hours…you are discharged from the hospital.

In a recent article published in March 2007, Surgery for Obesity and Related Diseases,

…a 5-year study of the safety of laparoscopic adjustable gastric banding (LAGB) was compared to laparoscopic Roux-en Y gastric bypass (LRYGB), two bariatric surgical procedures performed in the United States for the treatment of morbid obesity. All patients undergoing LAGB received the LAP-BAND(R) System, which is the only FDA-approved adjustable implant device for individualized weight loss. found it to have a significantly fewer complications, shorter operative times, and shorter hospital stays when compared with LRYGB….

In that study the patients who were advised surgery were categorized a morbidly with either a Body Mass Index (BMI) of 40 or more or a lower BMI of 35 or more with at least one obesity-related co-morbidity, such as sleep apnea, diabetes, or hypertension. 

Weight loss from these procedure can be dramatic.  But again, you should be ready enough to stop eating once you feel full.  Since your stomach is now literally small… you feel full easily and therefore, the WANT to eat should take a back seat and the NEED to stop eating because your ” small” stomach is now full to its capacity should supersede the WANT!

A Magic Pill definitely is better…but there is still NONE available… and definitely NOT the ones advertised on TV! The ads just take advantage of the people’s despair to lose weight fast!

I still and will continuously recommend and promote the safest way to lose weight … through discipline, determination and will to eat what is right and what is healthy!

Eat Right and Bright To Stay Light!

Read My Other Related Posts:

Posted in General Health Tips, Medical News Bits, The Truths on Obesity, Weight Loss Tips | 12 Comments »

How Much Sugar Is In My Food?

April 20, 2007

imagesasdf.jpgAlmost any food we eat may contain sugar.  Even those with marketing ads saying the product is sugar free…may actually mean “no added table sugar” BUT contains other sources of sugar hidden under a different name so BE AWARE! 

It is important to remember that sugar can come in many forms.  You may think you are eating sugar free foods but hidden in the ingredients are the likeness of sugar that can still contribute to calories.

Sources of sugar that you should check in the food labels include the words that end in “ose” or “ol” . These are all forms of sugar. Very important to note is that syrups such as corn sweetener, sorghum syrup and high fructose syrups are sweeteners that are often added to drinks and therefore high in calories.  Remember also that brown sugar, molasses and honey are said to be better than regular sugar because they are “natural” but they all give you the same calories as regular table sugar! So BE AWARE!

Common sources of sugar added to our daily food include:

  • fructose
  • high fructose corn syrup
  • maltose
  • lactose
  • dextrose
  • mannitol

When you read food labels, take note that the Ingredients listed: they are usually in order by weight, meaning from the most to the least amount. So when a type of sugar is the first ingredient, you know there is more sugar in that food than any other ingredient. Likewise some foods may contain more than one kind of sugar so when they are added up, the total may be more than any other ingredient in that food. So BEWARE!

Lastly…One important  fact about sugar that I want everyone to remember and share:

One culprit of a bad “food” that we all at one time or another have “enjoyed” is softdrinks.  But . we may not be aware that a 12-ounce can of cola contains about ten teaspoons of sugar which actually provides more calories and put on more body fat than the same amount of table sugar taken dry by the spoonful !

Sugar in the body can cause tooth decay, diabetes and more importantly OBESITY! Be more attentive to what you eat or drink because you may actually be taking hidden sugars that you thought were non existent!

Sugar in Your Food: Beware and Be Aware!

Check My Other Related Posts:

Posted in General Health Tips, Lifestyle Measures, Nutrition Health Tips, The Diabetes Facts, The Truths on Obesity | 15 Comments »

The Seattle Experience: The Depression Factor

April 19, 2007

1ebfscd.jpgJust came back from a fruitful and educational meeting in Seattle where I attended the Annual Convention of the American Association of Clinical Endocrinologists.  I was therefore off my usual schedule in updating my blog.  Attending the AACE meeting also afforded me the chance to say hello to my mentors at Mayo especially this year where more than 8 of the plenary speakers and workshop facilitators were my former mentors at the Mayo Clinic. 

I also make it a point to also explore the place in between serious learning to learn more about the people and the culture  especially Seattle where we heard most from the movie Sleepless in Seattle.

It is indeed true that it rains 70% of the time in this part of the world.  It was almost always cloudy and that there was only 1 day out of 7 that I saw the sun!  In fact the newscaster was saying …” this is your chance to get out and enjoy because were not sure when the sun will come out again”.

The place reminds me of an important and yet unrecognized aspect in treating hospitalized patients. When I see patients in the hospital and if I know that  they will be there for quite sometime, I usually request them a room with a window.  For me light therapy is as important as my medications. It is not easy to be hospitalized and be worried about the illness.  Therefore being able to enjoy and see the light from the sun can be a bonus to early recovery.  This is already known in the world of depression especially during winter wherelight therapy in fact has been shown to be as effective as antipsychotic medications in the treatment of depression.  And experience wise… it almost always works.

The Seattle Experience therefore brought back memories of my days in Rochester Minnesota where winter is at its worst and therefore light is at its minimum.  Beautiful places but nothing beats the SUN in Cebu!

So if you have the chance… enjoy our year round sunlight.  Its one beautiful bonus that we have which we seem to take for granted.  The sun gives us the perk we need to stay alert,and  the Vitamin D we need to help our bones and muscles strong.  Unfortunately…as is true to everything we own… be it a person or a thing…we only start missing the value of a thing or a person when they’re gone!

The Seattle experience made me take a second look at Cebu and value each day that we have the sun! Enjoy the benefits of it … be it for fun or for health!

Beat Depression…Enjoy the SUN! 

Posted in General Health Tips, Health Facts on Osteoporosis, Lifestyle Measures, Personal Thoughts | 5 Comments »

Tips To Avoid Getting Tired…

April 9, 2007

2950510993.jpgGetting tired has a lot of reasons.  But it may signal an illness especially diabetes or an underactive thyroid gland.  Most often however, patients start to consult us when the feeling of tiredness last more than 6 months which obviously may mean something else.  It is imprtant to remember however that tiredness can also happen during the normal changes in our lives…like stress from work or family, during menopausal state or just due to aging.

Eat for energy : a Health Tip From the Harvard Medical School

The tried-and-true advice for healthful eating also applies to keeping your energy level high:

• Eat a balanced diet that includes a variety of carbohydrates, proteins, and fats with an emphasis on vegetables, whole grains, and healthy oils. Taking a daily multivitamin will ensure that you get the vitamins and minerals you need, but taking extra amounts of individual nutrients won’t give you more energy.

• Eating certain types of foods in particular amounts can help prevent fatigue. Because different kinds of foods are converted to energy at different rates, some — such as candy and other simple sugars — can give you a quick lift, while others — such as whole grains and healthy unsaturated fats — supply the reserves you’ll need to draw on throughout the day.

• Eat small, frequent meals. Where energy is the issue, it’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain, which has very few energy reserves of its own, needs a steady supply.

Reduce stress

The most common cause of persistent fatigue is stress and the emotional response to it. People who feel fatigued most of the time don’t necessarily have more stress in their lives than other people, but they may be more sensitive to its effects. Stress-induced emotions consume huge amounts of energy. Relaxation therapy can be an effective tool for reducing stress and naturally boosting your energy, particularly when used in combination with cognitive behavioral therapy. Meditation, self-hypnosis, yoga, and tai chi are all relaxation techniques. One of the easiest techniques to use is progressive muscle relaxation, which involves systematically tightening and releasing sets of muscles, beginning with your toes and progressing up your legs, torso, hands, and arms. You might also consider other relaxation therapies, including aromatherapy and massage.

My Advise? 

Be Bappy, Relax So You Can be “Tired-Free”

Read My Other Related Posts:

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures | 2 Comments »

The Health Benefits of Soya…

March 28, 2007

Go to fullsize imageAlternative food choices other than meat or poultry include the use of soya to produce meat/poultry like dishes which are now becoming very popular among vegetarians.  These dishes really look like the popular meat balls and taste like meat BUT devoid of the bad add ons of the accumulated fat in eating meat. 

 In a recent study published in Journal of the Science of Food and Agriculture, April 2007 , ingestion of black soya beans resulted in health benefits which included a significant weight loss, and more importantly the lowering of cholesterol levels which as a result can produce a better metabolic profile that may include better insulin action and therefore a possible prevention of diabetes.

In that study, the researchers at Hanyang University, allowed 32 rats to gorge on a fatty diet, supplemented with various levels of black soya. The results showed that, after two weeks, “those getting 10% of their energy from black soya had gained half as much weight as those in the control group. Total blood cholesterol fell by 25% and LDL (so-called ‘bad’) cholesterol fell by 60% in the rats in the 10% group.”

This study really presents the good side of a soya based meal.  Not only is it a good alternative to a protein rich meat meal but is also an important component of a balanced meal that is not only low in fat but also high in fibre and a very good source of complex carbohydrates.

Let’s Enjoy “meat” Without The Fat!

Read My Other Related Posts:

Posted in General Health Tips, Medical News Bits, Nutrition Health Tips, The Diabetes Facts, The Truths on Obesity | 48 Comments »

The Importance of the Flu Vaccine

March 26, 2007

4184332892.jpgIt’s the time of the year that flu vaccination is again recommended. For the year 2007 … it is now recommended earlier this March due to three new strains of viruses expected to affect the region for the year.  So how can we protect from this infection and who should get the vaccination?

The Centers for Disease Control and Prevention  recommends annual influenza vaccination for the following:

  • anybody age 50 and older;
  • children ages 6 months to 59 months;
  • women who will be pregnant during flu season; and
  • adults and children with other chronic conditions like diabetes, asthma, high blood pressure

Patients with cardiovascular disease are of special concern since according to a recent American Heart Association guideline and advisory …. they are more likely to die from influenza than patients with any other chronic condition.  It is for this reason that one particular group of patients at risk are the diabetics who by the time of diagnosis most likely have cardiovascular disease already!

The advisory further noted: 

“Overall, influenza is responsible for 36,000 deaths and 225,000 hospitalizations in the United States each year.  People with cardiovascular disease are particularly vulnerable, because the flu can exacerbate heart disease symptoms directly, and can also lead to conditions like viral or bacterial pneumonia that cause flare-ups of cardiovascular disease”. Influenza vaccination is now recommended with the same enthusiasm as cholesterol and blood pressure control and other modifiable risk factors for cardiovascular disease” 

Remember though that those who got last year’s shot should have a repeat vaccination this year because last year’s shot won’t offer protection this year.  Every year, the dominant strains of influenza virus change and therefore new vaccine is made for the particular year.  

So if you have diabetes, high blood pressure, asthma or any diseases that requires life long medications….

Keep Yourself Protected: Get The Vaccine!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures | 4 Comments »

How Safe is A FRIED Chicken: Check if Its Cooked with Trans FAT!

March 22, 2007

1937790063.jpgTrans Fat is actually a partially Hydrogenated Vegetable oil- described by some as a man made toxin. It was actually developed as a “healthy” alternative to animal fat!  It became so popular for sometime because this is the kind of fat that can give your chicken the Crunchy feeling and great taste and the pastries a longer half life. Perfect combination of a good tasting meal and longer shelf life…definitely good for business!  But Wealth Is NOT HEALTH!

SO what’s wrong with Trans Fat?

  • Just 2.6 grams a day of trans fat raises your risk of heart disease.  That’s about half as much as you get in a typical serving of french fries.  Thus it is considered as one if not the unhelathiest Fat!
  • We are presently battling the epidemic of obesity and this trans fat may actually be one culprit because it is super fattening. It has been shown that Trans fats build up belly fat themselves resulting in the “beer belly” appearance.  Likewise trans fat also cause fat from other parts of your body to move to the belly.  Whew…. really a Bad Fat! 

Remember… accumulation of fat in the abdomen is particularly dangerous because it contributes to heart disease and insulin resistance state which can lead to diabetes, high blood pressure and the so called Metabolic Syndrome.

The good news is:

  • A lot of the junky foods that we love to eat that used to have lots of trans fat like the famous Oreo cookies — are now trans-fat free. Yahoooo!
  • Fast-food restaurants are now adopting measures to reduce or eliminate trans fats.

So the next time you order crunchy chicken…. please be aware if the food is being cooked trans fat free or if it is in fact cooked with one!  As a consumer … you have to right to know because it’s your health and the health of your kids that are at stake here!

Make sure to be careful with oredering fried chicken in areas where no labels are posted especially on sidewalks.  The cook themselves may not even know what kind of oil they are using.  The Blind making the Ugly….

The Ugly and The Fried!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Nutrition Health Tips, The Truths on Obesity, Tips To Protect Your Heart | 8 Comments »

Foods To Eat If You Are a Diabetic: Part 2- A Simple Meal Plan To Also Lose Weight

March 12, 2007

3678081641.jpgI often find a lot of my patients having second thoughts when they see a meal plan… and when you ask them the next visit… it’s almost totally ignored.  The trick that often works is to simplify a regimen whether you are talking about a diabetic meal plan or for weight loss.  Choices should be better with more options to be free to choose and change.

When I see a diabetic patient or any patient that I deemed prediabetetic or at risk to become one become he or she is obese, than I usually challenge them to make a simple meal plan that they can follow. 

MY simple rules are:

  • Stop once you fell full! 

  • Eat at a specific time and eat even if you’re not hungry. The main reason we recommend eating in between for snacks is so that you wont feel hungry before lunch or dinner then as a result you are more prepared to be disciplined enough to eat the right kind and the right amount.

  • Make sure to eat breakfast and dont attempt to lose weight by eating one meal a day only!  This attempt will backfire and make you even more obese.

  • Use a small plate and fill it up with rice, meat or fish, vegetables and a fruit. Once you have finished the meal…then stop because for sure you are already full!  Don’t grab for something else because it’s obviously out of the urge to eat more.  Stand up and leave the dining table AT ONCE!

  • Make sure to eat snacks in between to prevent you from becoming hungry in between.

  • If you still feel hungry after the meal, grab for more vegetables or additional half of an apple.

  • Drink lots of water before each meal and afterwards

  • EAT SLOWLY… enjoy the taste of each bite!

  • It is usually the first and the last bite that we can remember.  So if you want to eat chocolate: eat 1 bite before the start of the meal…then eat a bite of the cake after the meal!  Is this a compromise or what!

  • Some free foods ( with less than 5 gms of carb)that you can enjoy without adding much calories include: Bouillon or broth, sugar free 3 in 1 Coffee or tea, Diet soft drinks,  Sugar-free hard candy or Jell-O.  But make sure you spread out free foods throughout the day and not eat them in one sitting.

  • Obviously however…I want my patients to refrain from sugary beverages like ice tea, juices and soda drinks.

There you go… I havent specified what and how much to eat or how many grams or ounces of meat etc.  What’s important is: you have a cup of rice, a serving or two of meat ( lean preferably or even white meat), 2 cups of vegetables and a fruit!  It’s your choice of what kind!

If you dont follow a meal plan because it’s complicated enough…hope you can remember my simple rules! It’s may not be perfect or ideal but better than none … and works for me!

Do You AGREE?

Rules Need To Be Simple To Be Followed….

Read My Other Related Posts:

Posted in General Health Tips, Lifestyle Measures, Nutrition Health Tips, The Diabetes Facts, Weight Loss Tips | 7 Comments »

Can A High Fiber Cereal Breakfast Help You Lose Weight?

March 10, 2007

3458544841.jpgExercise alone is not enough for one to lose weight.  I hear many complaints from patients that they’ve been playing badminton at least 1 hour on most days of the week and yet they havent lost weight.  Why?  Because after their game, it’s EATING time!  And this is where calories accumulate more than the calories burned during the exercise.  So in general: weight loss equates to cutting down of high dense calorie foods to lose weight then be more active to maintain that weight!

One important finding that can help us lose weight is to incorporate high fiber foods to our diet.  This one study recently published in the September 2006 issue of the Journal of American Dietetic Association showed that incorporation of a high fiber cereal to the daily meal resulted in more weight loss than in the group who only cut down their calories.

The other advantage of adding cereals to the meal plan is that… while cutting out calories or certain foods can result in some nutrients being from the diet, the addition of high fiber cereal can avoid such loses.

The study involved comparing three weight-loss strategies: exercise only; exercise plus a reduced-calorie diet that emphasized whole-grain cereals; and exercise plus a low-cal diet that included no cereals. 

Those in the “cereal” group were given packets of whole-grain breakfast cereal.  The dieters lost roughly 12 pounds. What was intersting is that, the cereal group lost weight by also cutting down on saturated fat while increasing their intake of fiber, magnesium and Vitamin B-6.

Breakfast cereal with milk should not be bad after all because not only  is it high in fiber but also you  lose weight with it. 

You therefore get the best of both worlds:

 The benefits of High Fiber Diet and The benefits of Eating Breakfast!

Plan To Be Healthy… Start Losing The Excess!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Nutrition Health Tips, Weight Loss Tips | 52 Comments »

The Benefit of Taking A Nap!

March 8, 2007

2635562638.jpgI actually want to work early… I can do more things without the distractions and my focus is great since it’s early in the morning. Once am in my clinic… it’s an uphill battle till 12N then my feeling starts to go downhill by around 2 PM.  Remember as physicians, we listen then think then diagnose then treat every person that seeks our help.  And mind you… this is non stop from 7 till 3 PM.  So I look forward to going home, have my own time and take my daily nap for around 20 minutes.  This mid day or mid afternoon nap really rejuvenates your feeling.  It relieves you of the stress that you have accumulated throughout the day!

But did you know that now there is a study that proved me right.  It has been shown in one study recently published in the February 12 issue of the Archives of Internal Medicine that….

 “taking siestas of any frequency or duration is associated with about a one-third reduction in mortality from coronary heart disease, particularly in working men“.

The magnitude of the reduction varied depending on whether the napping was occasional or regular.  So the more frequent you do it… means the better you handle the stress… than the less chance for the stress hormones to harm your heart!  Remember stress hormones like steroid and cathecholamines are not friendly to our bodies especially if we get the surge of these hormones everytime we get too busy at work, get angry, depressed, anxious or pressured at work.

I can always work till 7 PM but I need to reclaim the calm after the day! What will my money do if I get a heart disease? Less money!  Priority counts in making sure you know when to stop and relax…when is enough really enough!  This is what I call: Health as Wealth!

A Mid day Nap is actually only asking too little form your time. 

I guess the study just emphasizes one thing:

Take Time To Relax To Live Long and Be Healthy!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Personal Thoughts, Tips To Protect Your Heart | 14 Comments »

The Importance of Flossing

March 3, 2007

2955575324.jpgPeriodontal disease is a very common condition among my diabetic patients.  It has been shown that severe periodontitis can affect 0.5% to 1.0% of the adult population, with as many as 80% of adult population having some form of periodontal disease.   It is therefore a must that care of our teeth and gums should start from the young especially with the recent finding of an association between teeth problem and the heart!

Several cohort and case-control studies have already shown that periodontitis is associated with endothelial dysfunction, atherosclerosis, and an increased risk of heart attack and stroke.  Suggesting that inflammation of the gums can actually be a factor that can lead to long term damage to the heart as well.  As a result… now we know why Flossing is important as part of our daily oral hygiene.  By preventing gum and teeth problem, we can therefore reduce our risk for heart disease. 

In a recent study published in March 1, 2007 issue of the New England Journal of Medicine, this important showed that  “At six months, those subjects who had intensive treatment of the periodontitis, which included flossing…  was associated with reduced indexes of periodontal disease severity and significantly better endothelial function.”  The improvement was associated with lower levels of infllammatory markers which are markers also known to be associated with higher risk of heart disease. It is important to note that endothelial function is a marker of how healthy one’s heart and vessels are.  Any improvement in endothelial function means a good effect on the heart and the vessels.

As more information and studies have proven that heart disease is due to low grade inflammation… simple disease affecting the mouth which is easily preventable should therefore be addressed because low grade inflammation involving the gums and teeth can have a major impact in our risk for heart disease.

When was your last visit to your dentist?

So for Better Breath and Healthier Heart…

Make Sure You Floss… and Visit Your Dentist!

Read My Other Related Posts:

  1. How To Prevent Bad Breath

  2. The Harm of Being Obese, Having Bad Breath and Gum Disease

 

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Tips To Protect Your Heart | 3 Comments »

How To Keep Your Doctors Happy…And You TOO!

March 1, 2007

2652075115.jpgOne of the disappointing scenarios that we always encounter as doctors are when patients try to change the recommendations of the doctor for the following reasons:

  •  My neighbor said it can cause liver damage
  • My friend said it can be addicting
  • That I should not take this medication for a long time since it has side effects.

Or for my patients with high blood pressure, high cholesterol or high sugar… the most common reasons for not following instructions include:

  • My BP or cholesterol is now normal so I can stop.
  • My blood sugar is already below 100 so its already normal.
  • I will not take it anymore because I will become “dependent”

Common myths and misconceptions arise due to lack of communication between the doctor and the patient.  This is where proper and focused education with emphasis on the illness and the treatment should be done.  It may not all be the fault of the patient but also of the doctor who may not have all the time to explain.

The best way to approach this scenario is to emphasize to the patient the following:

  • NOT to change any of the meds unless you inform your physician
  • Diseases like high BP or high Cholesterol or Blood Sugar are chronic diseases therefore require chronic treatment.
  • Chronic diseases may be TREATABLE but are not CURABLE and therefore require long term treatment.  So any changes of the meds for that matter should be made by your physician.

Lastly…

  • Do not listen to what others say…especially your neighbor!
  • If you want another opinion, seek another doctor’s advice or a third opinion for that matter.  We welcome any other opinion and it should be your right as a patient to seek one.

Remember, we doctors are here only as your guides to help you achieve a 2832232036.jpgbetter health.  It’s really up to you to take care of yourself and follow what we advice you to do.  And if you are in doubt?  Call you doctor!

A Happy Partnership Is A Healthy Medicine!

Posted in General Health Tips, Personal Thoughts, The Diabetes Facts | 14 Comments »

The Waist Twisting Disc: Another Gadget to Help Lose Weight

February 27, 2007

imagesdfghfgh.jpgI just discovered this gadget given to me by a pharmaceutical company which has been sitting on my bathroom floor together with my bathroom scale.  It’s actually an innocent looking small round disc shaped exercise gadget that can make you move in one place anywhere anytime.

This device is an innovative and a safe home fitness device that is made of a strong plastic platform that “allows you to produce an intensive rotating movement when standing on it.”  It allows you to move sideways without stressing your back.  It is small but actually durable enough to withstand our weight and still allows our whole body to move sideways freely. 

It is suited for individuals who are lazy enough to change to a sports attire and drive to a gym.  Great for people who wants a home fitness equipment that can give one a great aerobic exercise program.   And since it is small and light weight, it can be carried inside a backpack and used anywhere, anytime!

I am now a great fan of this gadget.  I started using it during one rainy day and just missed my daily walking regimen.  So as not to give an excuse to not doing my routine, I grabbed my iPod, stepped on the disc and started twisting.  And to my amazement I enjoyed it without having to change my boxer shorts and “kamiseta”.   And to think, I was able to exercise even if it was raining outside.

I thought of writing about it after I’ve been doing this regimen for quite sometime.  I have to make sure it serves its purpose without giving me the muscle aches from the twisting that you have to do.  I do few twists in the morning with my sit-ups before I take a bath then my full routine in the afternoon alternating it with my walking exercise and swimming.  Again… no more excuses that it is raining or the usual excuse “that my knees hurt when I walk”….

imagesas.jpgHere’s One small lightweight gadget that I strongly recommend….

It can help anyone keep fit and healthy…

 and likewise …

help one lose weight while having fun…

The Waist Twisting Disc… Grab One For Health! 

Read My Other Related Posts:

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Weight Loss Tips | 43 Comments »

Can Coffee Help Prevent Diabetes?

February 19, 2007

3584165971.jpg

On Why I Drink Coffee Everyday…… 

I start seeing patients and doing my thyroid biopsy procedures at 7:00AM.  I do this so I can finish my work early and be home at 3:00PM.  By doing so, I have more time to do other things… for myself… like exercise, doing repairs in the house and other stuff like banks, etc. and the most important part…to have time with my kids!

To keep me active throughout the day, I usually have my coffee beside me. I like caffee latte but with skim milk rather than full cream milk.  No added cream and other fancy frostings because they add up the calories in your coffee.   Likewise I use it to trick my body and tummy that I am putting something in it to keep it from growling for food! As a result  it keeps me from being hungry in between meals.  Another trick that I use to maintain my weight! To my luck, a recent study showed that indeed coffee can help reduce one’s weight.

But what became more interesting with coffee are the studies showing that coffee intake can help lower ones risk to develop diabetes.  This should be GREAT!  You see, my mother is a diabetic, I have 2 siblings who are now prediabetics… so the risk is high for me to become one!  Therefore I follow my own recommendation to everyone: I have to keep fit by making sure I take care of what I eat and be physically active.  The beneficial effect of coffee on ones risk to develop diabetes is a PLUS!  Meaning I am not drinking coffee to prevent diabetes but since I enjoy it every morning, the results of several studies that it can prevent diabetes is an extra benefit to me. 

  • Increased coffee consumption appears to be associated with a decreasing risk of developing type 2 diabetes, according to findings of a prospective study of Finnish men and women published in JAMA 2004;291:1213-1219
  • The recent ARIC Study involving 12,000 individuals, showed a significant reduction in the risk of developing diabetes with coffee consumption published in American Journal of Epidimeology in Sept of 2006.
  • The Harvard study based on data collected from >80,0oo female nurses published in Diabetes Care in 2006 showed a 50% reduction in the risk of developing diabetes…  The same institution in their earlier study likewise showed that Men who drink six or more cups of coffee a day were less than half as likely to develop diabetes compared with nondrinkers. While drinking four to six cups helps cut their risk cut by 29%
  • In a recent prospective study among 28,000 postmenopausal published in Archives of Internal Medicine in 2006, coffee consumption was associated with >20% reduction in risk to develop diabetes.

Dr Hu of Harvard Medical School did a systematic review of all proofs regarding coffee and his conclusion was:

Habitual consumption of coffee indeed can lower ones risk for developing diabetes.  And the reduction can be as much as 35% for inidividual taking more than 6 cups a day.

There you go… now you know why I have a cup of coffee on my table while seeing my patients.  And why I prefer drinking coffee than any other beverage: less calories, filling and lessens my chance to become a diabetic!

Another Good News For Coffee Lovers!

Read My Other Related Posts:

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, The Diabetes Facts, Weight Loss Tips | 18 Comments »

Foods To Eat If You Have High Cholesterol

February 16, 2007

cholesterol.jpgMy previous post reviewed some principles regarding the kinds of fat we eat in the food.  Now to simplify further and for us to easily remember… let me enumerate the foods we allow our patients to eat if we see a high cholesterol level in the blood test.

Foods That Are Allowed:

  1. lean cuts of meat, chicken and fish
  2. skim, low fat milk, low fat yogourt
  3. for those who like eggs: the egg whites are okay
  4. olive, canola, sesame, soybean and safflower oils: 5-8 teaspoons /day only
  5. most breads, wheat bread, cereals, noodles
  6. fresh fruits
  7. plain popcorn, pretzels, tea and coffee.

Foods That You Can Eat Once In A While:

  1.  shellfish like tahong
  2. 2% fat milk, lite cream cheese
  3. 2 x /week of egg yolk
  4. nuts, avocados, seeds
  5. muffins, cornbread, biscuits
  6. homemade cakes and pies prepared with unsaturated fat

Definitely AVOID: Steaks, whole milk, whipped cream in your coffee, COCONUT OIL, coconut, vegetables that are prepared in BUTTER, ice cream, potato chips, buttered popcorn, frappes and floats, croissants, doughnuts, noodles prepared with cream ( yummy but sinful).

The choice of food is realy without limits.  But the option to eat the choices we are offered is up to us.  The need to discipline ourselves and know what is right and healthy depends on our determintation and willingness to know the difference .

 

My advise is:  You can still enjoy your steak BUT get the less fat cut!  Enjoy your popcorn while watching th movie but not the buttered one.  Enjoy your brewed coffee in the mall rather than the frapuccino with whipped cream!

Remember…

The Choice To Be Healthy Is Up To You!

Posted in General Health Tips, Healthy Practice Tips, Nutrition Health Tips, Tips To Protect Your Heart | 141 Comments »

Is There Such A Thing As A Healthy Fat? Protect Your Heart This Valentines Day!

February 14, 2007

4000946914.jpgCholesterol is the fat we all know… its reputation as the culprit for causing heart attack has been known for decades.  But we are still learning more about fats that a lot of consumers are still confused of what foods contain the bad fat and whether there are really foods that contain the so called: Good Fat!

I was invited to talk about cholesterol and heart disease this morning in Mom’s Radio and was intrigued by the questions asked prompting me to write about the topic on FAT!

The most common fat that we are guilty of is the fat that we derive from the food we eat!  This is reflected as Triglyceride in our Lipid Panel test.  This kind of fat comes in several forms:

  1. Saturated Fat: usually is the fat derived from animal sources and the major culprit here is beef. The streaks of fat we see when we eat steak is saturated fat.  Other common sources of this include: BUTTER, BACON and CREAM.  So before we eat our dinner in a restaurant for Valentines day… forgo the bread and butter…go straight to your salad or soup.
  2. Unsaturated Fat: Mainly from Vegetable sources like Canola or Olive oil.  This fat comes in two forms:
  • Monounsaturated Fat: is the kind of fat that does not raise your cholesterol.  The oil in canola and nuts like peanuts and almonds are good sources.  It is for this reason that I allow my Diabetics to eat nuts for snacks.  The good thing with this fat is it can raise the good cholesterol! 
  • Polyunsaturated Fat: it likewise does not increase your cholesterol BUT in contrast to monounsaturated fat , it can lower your good cholesterol.  If you use corn oil to fry food, mayonnaise for your sandwich  and margarine for your cooking…these are the fats that can lower your HDL or good Cholesterol.  Remember a high Good Cholesterol cleans your blood vessels and therefore protective of your heart.  And therefore avoid foods that can do the opposite.     

It’s Valentines Day… you’ll definitely enjoy your night out with your love ones…but just be sure to be critical of what you’ll eat.  Make sure be more consistent in choosing the foods you eat because what you eat can make or break your heart!  Choose a food that contains less saturated and more of the Monounsaturated fat!  Go FISH! You’ll never go wrong in making your heart safe by choosing the fat that’s healthy for you. 

Happy Valentines Day To Everyone!

Read My Other Related Posts:

Posted in General Health Tips, Healthy Practice Tips, Nutrition Health Tips, Tips To Protect Your Heart | 2 Comments »

« Older posts
Newer posts »