Archive for the 'Nutrition Health Tips' Category

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The Benefits of Eating Fish

August 2, 2006

3232863912.jpg Fish is everywhere and we know it’s healthy.  The tale about the health benefits of fish started when the green Eskimos who mainly eat fish were noted to have a lower risk of heart disease.  When analysis of their diet was done… their diet was rich in omega 3 fatty acid and less saturated fat. 

But what really makes eating fish healthy? Let me review with you some facts about fish and omega-3:

1.  Omega 3 has been shown to affect ones triglyceride level.  High triglycerides have been shown to affect ones risk to develop heart disease.

2.  Intake of Omega 3 from fish has been shown to also lower ones blood pressure.

3.  Ones risk to develop blood clots has been shown to decrease with omega 3.

4.  Fish is less in calories than meat! A similar size of fish and steak may give you similar amounts of protein but the fish will contain far less fat and calories than the steak.  So eating fish is a better choice for those who want to lose weight!

Likewise… in patients with history of heart disease, studies have shown that intake of omega 3 has been shown to reduce the risk to develop irregular heartbeat and sudden death.

Does it mean we can now go to malls and grab all the omega 3’s we can get?  Definitely not… because the omega 3’s available in the market are marketed as supplements and therefore not regulated in terms of quantities of omega 3 in them nor the purity and quality are assured.  Likewise, abuse of these supplements have resulted in excessive bleeding.

The American Heart Association recommends that to get the necessary quantities of omega 3’s naturally is to EAT FISH 2 to 3 x per week. An omega rich fish of approximately 3 ounces should provide us with the necessary omega 3’s we need.  These include: salmon and mackerel.  But to keep its health benefits…cook it grilled or broiled. Likewise eating fish also provides us with other nutrients like protein, magnesium, potassium and iron which our body also needs.

So the next time you crave for meat…

Think Healthy…Eat FISH!

Posted in General Health Tips, Nutrition Health Tips, Tips To Protect Your Heart | 9 Comments »

An Update On Virgin Coconut Oil

August 2, 2006

Go to fullsize image Much have been said about virgin coconut oil… you read them on newspapers, you hear great testimonies about its health benefits on radios and TV!  But what really is this oil…and the truth behind the claims regarding the therapeutic value.  If you log on to Google… it will link you to 1,400,000 sites!!!

According to some websites…”the oil comes from coconut trees that are grown organic… rich in lauric acid.” Because of the process , apparently the oil contains no trans fatty acid. It further claims “Research shows that the medium chain fatty acids found in coconut oil boosts the body’s metabolism, raises body temperatures, and helps provide greater energy which can lead to weight loss.”

What’s more interesting are the health related claims : oil to contain antifungal, antiviral including anti HIV and antimicrobial properties.  Likewise promoted to affect gastrointestinal problems, even as treatment for hypothyroidism and improves chronic fatigue syndrome. And the websites have lots of testimonials rather than true research oriented materials acceptable to the medical societies. 

Therefore the claims of this oil can’t be verified to warrant my recommendation with similar precautions to other herbal products being marketed as cure-all remedies.

Recently the US FDA posted in their web site demanding these coconut oil websites to stop their marketing practices of the products…

The therapeutic claims on your web site establish that the products are drugs because they are intended for use in the cure, mitigation, treatment, or prevention of disease. The marketing of these products with these claims violates the Act section 201 (g)(1)(B) of the Federal Food, Drug, and Cosmetic Act ( 21 USC 321(g)(1)(b)) .

Furthermore, your products are not generally recognized as safe and effective for the above referenced conditions and therefore, the products are also “new drugs” under section 201(p) of the Act [21 U.S.C. 321(p)]

FDA approves a new drug on the basis of scientific data submitted by a drug sponsor to demonstrate that the drug is safe and effective. Your products are also misbranded within the meaning of section 502(f)(1) of the Act, in that the labeling for these drugs fails to bear adequate directions for use [21 U.S.C. 352(f)(1)].

Be more Vigilant…

Posted in Medical News Bits, Nutrition Health Tips, Personal Thoughts | Leave a Comment »

The Truth About CHOCOLATE

August 1, 2006

Imagescho We’ve always wondered…Is chocolate really that bad?  But it just tastes so good that even if we are made to believe it can make us fat or it can cause pimples…we are just tempted to grab one the moment we see one! 

Experts have agreed that chocolates do not cause pimples… it’s the imbalance of hormones and subsequent skin infection that cause and exacerbate pimples! Definitely Chocolate can be ” fattening” mainly because of the saturated fat in it and if we consume a big bar …then we gain calories from it and we gain weight!  But just like any other foods… if we just take a bite or two or limit the amount we eat… we should be guilt free to enjoy chocolate!

The National Institute of Health- the research arm of the US government has embarked on a very interesting research on the benefits of eating chocolate… so to all chocoholics out there…READ!

Chocolates have the compound called FLAVANOIDS which based on preliminary data can ward off vascular diseases that can lead to heart attacks and strokes.  These flavanoids are also present in green tea, apple and red wine. The Darker the chocolate… the bitter tasting it is… the higher the flavanoids.

Does this mean…let’s all grab a dark chocolate and start munching on them while watching TV?  Of course not… mainly because we still don’t have a way to know which dark chocolates sold in the market are flavanoid rich!  In fact some branded chocolates when made,  destroy the flavanoid from the cocoa in the process of making it. Thus the end product is devoid of the substance with the health benefit.

The NIH is now conducting a huge study to test the hypothesis and if the results are rewarding…I’ll be the first one to know and share it with you.

My recommendation to my patients on eating chocolates is:

The first and the last bite of each meal are the best parts! 

Use them to take a bite or two of your chocolates. Chew on it slowly and Savor or Enjoy the taste as it melts in your mouth guilt free!

So to the Chocoholics… Remember…

Know Your Limits!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips | 4 Comments »

Do You Have Muscle Aches? Maybe it’s the Vitamin D?

August 1, 2006

3998566497.jpg One of the intriguing topics in our conference was the idea that majority of us are actually Vitamin D deficient.  Vitamin D is predominantly made in our skin via exposure to the sun.  But come to think of it…I wake up and work before the sun gets up…stay in my office till afternoon… then drive home straight to my house.  How much sun exposure do I get?

Dr Holick who is the author of the UV Advantage was our plenary lecturer and his lecture really made an impact that patients complaining of muscle aches and bone pain and osteoporosis may all be suffering from Vitamin D Deficiency.  In fact there is a link between the rising incidence of breast cancer, prostate cancer and colon cancer to Vitamin D Deficiency!!!! His study revealed facts that almost always we don’t think of Vitamin D at all. A dose of 400 IU in our multivitamin may not be enough…if you’re taking only one tablet daily.

The best way to check if your muscle aches are due to Vitamin D deficiency is to get a 25 (OH) Vitamin D level.  If its below 30 mg/dl then take a Vitamin D supplement at most 1000 IU per day.  Food sources can only give us as much as 100 IU/day from salmon, juices and dairy products. 

PLUS… try to expose your arms and legs at least 15 minutes per day most days of the week to avoid Vitamin D Deficiency… another reason to enjoy the sun…

So my advise is… before you put on your sunblock, enjoy the benefits of the sun for 15 minutes then apply your sun block lotion to avoid increasing your risk for skin cancer.

Muscle Aches?… Enjoy the SUN!

Posted in General Health Tips, Health Facts on Osteoporosis, Lifestyle Measures, Nutrition Health Tips | 112 Comments »

The Many Benefits of Drinking Coffee…

August 1, 2006

3517174637.jpg On my way to attending the Annual Convention of the American College of Endocrinology in Chicago next week…am sure I’ll be offered drinks like…Coffee or Tea? while in the airport lounge or in the plane. 

Of course to help me combat my jet lag and to keep me awake while listening to the latest research in endocrinology… I’ll be sipping my coffee… But before grabbing another cup…  and another cup… how many cups of coffee or tea per day is okay?

It has been estimated that moderate doses ( 200-300 mg) of caffeine: either from drinking coffee or tea have not been shown to be harmful…this is equivalent to drinking 2-4 cups per day which is the average number of cups we usually take.  In fact part of a diabetic meal plan is the so called free food where coffee or tea are both listed under and I usually allow my patients to enjoy 1-2 cups per day.

Aside from boosting ones alertness level, other Medical Benefits of Coffee include :

1. Lower risk of developing Diabetes by 50% as shown in the study published in the Annals of Internal Medicine.

2. In the Rochester Project published in Neurology, 2004, caffeine intake was associated with lower incidence and delay in the onset of Parkinson’s Disease.

3. The National Institutes of Health Study showed lower incidence of liver problems among caffeine drinkers.

These are really good news for caffeine users but more studies are needed to confirm the above findings.

One very important tip to know that you already have consumed unhealthy amounts of caffeine is when you start having the following symptoms: restlessness, anxiety, insomnia, headaches or palpitations.

Because of its ability to affect ones sleep cycle… sleep problems are usually encountered for caffeine users.  One tip to prevent disturbance in sleep is to avoid taking caffeinated drinks at least 6 to 8 hours prior to your sleeping time because it takes time for the effect of caffeine to wane off.

So the next time you grab a cup …

Be Guilt Free and ….

Enjoy Your Coffee and Tea!!!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips | 59 Comments »

The Truth About Vitamin C

August 1, 2006

Imagesg My daughter just recently developed a cold and my concerned wife asked if she needs to start her on extra Vitamin C supplement.  The same question has been asked by my patients regarding the need for taking Vitamin C tablet considering that diabetic patients are prone to develop colds.

Based on the recent analysis of several studies looking at Vitamin C, no conclusive evidence so far can say that Vit C is helpful for common colds. It has not been shown to prevent the onset of colds nor can it reduce the severity of colds.

The daily intake of Vitamin C is also discouraged since your daily requirement can easily be taken from regular intake of citrus fruits, apples and melon, vegetables like broccoli, spinach and cauliflower as well as, potatoes and tomatoes.  These are foods that are easily available and therefore negates the need for us to take additional Vitamin C tablet.  The recommended daily allowance recommended by the US Food and Nutrition Board is only 85 mg/day…more than the usual dose of a regular Vitamin C which is between 200 mg to 500 mg per tablet.  I even have patients consuming mega doses around 1000 to 2000 mg/day.

Remember, too much Vitamin C can be harmful…it has been shown to result in kidney stones, gastritis, nausea and diarrhea. 

To determine if you’re taking too much Vitamin C, check your urinalysis…a (+) ascorbic acid means, you’re just excreting the excess Vitamin C that the body does not need.

Don’t Depend on Supplements…

Rely on Your Daily Intake of Fruits and

 Vegetables to Keep Colds Away!!!

Posted in Nutrition Health Tips | Leave a Comment »

Is DIET SODA Safe?

August 1, 2006

678543241.jpgJust like the former US President, Bill Clinton….I enjoy my Diet Soda during meals… but How Much of a Diet Coke is Safe?

I decided to write about this topic after 2 patients of mine this morning asked me the same question. It is circulated apparently that aspartame predominantly used in diet sodas has been shown to cause cancer. 

The American Diabetes Association continues to recommend aspartame as a safe substitute for sugar among diabetic patients.  With the increasing prevalence of Obesity, Diet Sodas using aspartame have zero calories and therefore do not cause weight gain.  According to the US National Cancer Institute no scientific study so far has proved that sweeteners can cause cancer among humans.  UK regulators after analysis of 500 papers came up with the same conclusion.

The Acceptable Daily Intake of aspartame which is the amount that can be taken daily throughout life without appreciable health risk has been assessed to be around 40mg/kg body weight which is equivalent to more than 14 diet sodas per day if the soda only used aspartame at maximum permitted dose.  But majority of diet sodas use a combination of sweeteners therefore the actual level of aspartame on each can is much lower.

My usual recommendation when asked about how much is enough with Diet Sodas?… is to allow my patients to enjoy at most 1 diet soda per day… to consume half of one can with their lunch and another half with their dinner…and to enjoy plain cold water or hot coffee with snacks.

Rest assured that with the endorsement of the American Heart Association and the American Diabetes Association supported by extensive database analysis of the safety of aspartame by the National Institute of Health ( The largest US government funding agency for research) and the US FDA, can we say….

Lets Enjoy Our Diet Soda Without Guilt!

Posted in General Health Tips, Healthy Practice Tips, Medical News Bits, Nutrition Health Tips | 12 Comments »

Low FAT Does Not Mean LOW Calorie!

August 1, 2006

“I’ve been eating low fat products…But Why am I Gaining Weight?”Images_1 – a common question I usually get from my patients…Here’s why….

If a product is marketed as low fat… it does not mean that you can eat as much as you want because it wont make you gain weight.  Remember that weight gain is due to Calorie Gain!

Here’s an example: you want a chocolate chip cookie for snacks… you think it’s safe to eat a low fat variety anytime you like especially you’re on a “DIET”

Regular Chocolate Chip has 6 gms of fat with a total of 130 calories

Low Fat Chocolate Chip has only 4 gms of fat but has a total of 110 calories

The low fat products are marketed for people with no plans of weight loss but require a reduce fat meal to decrease their risk for diseases like heart attack. 

Lower fat does not mean lower calories since to retain the flavor of the products, manufacturers often increase the amount of other ingredients like carbohydrates… thus contribute to the total calorie content.

Remember, read the food label for total calories because you can still gain weight even if it’s low in fat!

Be Smart and Eat Smart!

Posted in Nutrition Health Tips | 3 Comments »

The Healthy Food Choices

August 1, 2006

2342431513_1Heart Disease is now the leading cause of morbidity and mortality all over the world. It’s a disease of lifestyle and bad habits. We know certain foods are bad but… we seem not to care what the consequences are out of habit.

I thought it would be helpful to review some healthy food choices we can serve in our tables daily.

1. Limit meat and poultry to 6 ounces p er day. Choose the leanest cuts of beef like the round or loin cuts. The word ” Prime” among the grades of beef means the highest proportion of fat! Trimming fat from a meat before cooking prevents the fat from “migrating” into the meat. White meat like chicken breast or fish is healthier than red meat.

2.When planning meals, put fruits and vegetables at the center stage and use meat and poultry as mere complements rather than the other way around.

3. Diary foods are good sources of calcium and protein BUT also of SATURATED fat! So substitute regular milk with skim or non fat products.

4. Reduce dependence on fat and salt to enhance flavor of food- use instead lemons, vinegar, skimmed milk and plenty of herbs and spices for flavoring.

5. Do not stock your refrigerator with ready to drink juice or chocolate bars that you and your kids can easily get when you feel hungry…. Supply of apples, pears and low fat milk would be better choices. If you or the kids are hungry…it’s how you become used to having apples instead of chips that will make a difference.

Make A Difference… Start Eating Healthy!

Posted in Nutrition Health Tips | 3 Comments »

Increase Your Good Cholesterol For A Healthy Heart

August 1, 2006

36074848671.jpg HDL cholesterol can be found in your Lipid Profile.  It is part of your executive Panel workup but the result of which is often overlooked..

A Low HDL is defined as a level below 40 mg/dl.  It is now shown to be an independent predictor of Cardiovascular Disease.  In fact a low HDL is also part of the cluster of diseases in the so called Metabolic Syndrome ( high sugar, high blood pressure, obesity )which is a condition that increases one’s risk to develop Type 2 Diabetes and Cardiovasular Diseases like Heart Attack and Stroke.

Lifestyle Intervention can increase your good cholesterol. Here are some tips:

1. Regular brisk aerobic exercise for 150 min per week.  In order for exercise to be effective in increasing your HDL, it has to be coupled with weight loss.

2. Quit smoking.  An increase in HDL will be evident 30-60 days after quitting.

3. Mild consumption of alcohol has been shown to increase HDL by 4 mg/dl.

4. A Diet that’s low in saturated fat but high in Poly and Monounsaturated Fat. This can be achieved if foods are cooked using Olive or Canola oil.  For snacks, you may like to eat Nuts like almonds, peanuts, walnuts and for your meat serving, you may try coldwater fish like salmon or mackerel and shellfish.

Checking you Cholesterol level does not mean only the Bad Cholesterol or LDL. A high Total Cholestrol likewise does not mean it is all Bad Cholestrol.  Therefore insist on checking your lipid profile because a high Total Cholesterol may be due to a high Good Cholesterol and therefore is protective rather than harmful and does not require medication. 

Remember the tips are basic lifestyle changes that will not only improve your good cholesterol level but more importantly ones general well being.

Healthy Lifestyle Means Long Life.

Posted in General Health Tips, Healthy Practice Tips, Nutrition Health Tips, Tips To Protect Your Heart | 7 Comments »

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