The FDA Rules on Dietary Supplements

June 26, 2007

3847290624.jpgFinally!!!…The US FDA has made some firm stand on dietary supplements.  In the medical community it has been a puzzle as to why the health governing agency has always been hands off with regard regulating these dietary supplements!.  And how come nobody monitors the safety and the standards of this multibillion dollar industry.

The same goes with our local FDA and BFAD where supplements boast as being BFAD approved as if this is a tag to prove that the products are safe to be used by consumers.  You hear this on radio and you see these claims on print…Herbal Supplement is BFAD Approved!

So consumers beware because even if your supplements came from the US, the regulation of the sale of these products has not been standardized till now.  Toxic levels of certain substances present in your pill are not monitored nor are labels required… which at least for now is being changed!

Here’s more from the US FDA Fact Sheet:

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“The regulations establish the cGMP needed to ensure quality throughout the manufacturing, packaging, labeling, and storing of dietary supplements. The final rule includes requirements for establishing quality control procedures, designing and constructing manufacturing plants, and testing ingredients and the finished product. It also includes requirements for recordkeeping and handling consumer product complaints.“The final rule will help ensure that dietary supplements are manufactured with controls that result in a consistent product free of contamination, with accurate labeling,” said Robert E. Brackett, Ph.D., director of FDA’s Center for Food Safety and Applied Nutrition.

Under the final rule, manufacturers are required to evaluate the identity, purity, strength, and composition of their dietary supplements. If dietary supplements contain contaminants or do not contain the dietary ingredient they are represented to contain, FDA would consider those products to be adulterated or misbranded. The aim of the final rule is to prevent inclusion of the wrong ingredients, too much or too little of a dietary ingredient, contamination by substances such as natural toxins, bacteria, pesticides, glass, lead and other heavy metals, as well as improper packaging and labeling.The final rule includes flexible requirements that can evolve with improvements in scientific methods used for verifying identity, purity strength, and composition of dietary supplements.”

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We Need Stricter Rules On Dietary Supplements!


The Truth About Sex and Aging….

June 23, 2007

3046855028.jpgIt may be true that as we age, our sex life tends to deteriorate “literally”.  The frequency of sex may now be a factor due to more stresses in life both on the part of the husband and wife.  Likewise the notion that sex in older people is a “taboo” and not to be talked about is no longer acceptable.

Sex will always be a part of a good relationship.  And no matter how old, sex should be an essential element to a happy and healthy companionship.

The AARP recently in America held a survey on the topic Sexuality at Midlife and these are some of the interesting facts that came out:

  • 5 out of six respondents strongly disagree with the statement that “Sex is only for younger people.”
  • 6 out of 10 people considered that sexual activity is indeed a crucial part of a good relationship.
  • 10% of adults accepted the fact that they don’t particularly enjoy sex
  • 12% agreed never having sex again would be okay!
  • For the majority, the results from the study show that sexual activity is a critical part of a good relationship, and that a satisfying sexual relationship is an important factor affecting quality of life.

We have to accept the fact that as our body changes with age, so do the changes of sexuality follow.  Hormanal changes that occur especially with the declining testosterone levels in men resulting in loss of desire and erectile dysfunction as well as in women resulting in the loss of libido all contribute to the decline in sexuality.  But the good news is… there are now ways to address these medical needs so as we can continue to enjoy this one thing in life that is free and enjoyable!

Live stress as part of ones life and not let it deter you to enjoy sex.  If your mind is so preoccupied with the other thoughts then the pleasure from sex will be lost and depression can set in.  Stress maybe unavoidable but solving the problems besetting us should be done outside the bedroom!

There’s  no age limit to enjoying sex…there’s no limit to the frequency of sex.  Enjoy every minute of it and just have FUN!

Living and Aging Graciously Equates Wonderful Sex! 


Cancer Cases Are Rising…..

June 20, 2007

imagescancer.jpgThis alarm comes not as a surprise to me.  I got hold of this news release from the Associated Press which I want to share just to make us all wake up and think twice before we eat, and before we plan things in our lives…..

___________________________________________________________________________Longer Longer life spans and changing diet and lifestyles are among the factors that could lead to a dramatic increase in cancer cases in Asia by 2020, experts attending a conference in Singapore warn.If current trends continue, the total number of new cancer cases in Asia could climb from 4.5 million in 2002 to 7.1 million in 2020, the Associated Press reported.That increase could cause a major health crisis as poorer Asian countries struggle to pay the cost of cancer screening, vaccines and treatment, the experts said.“This will put a tremendous burden on patients, their families and the health-care system in each country,” said Singapore Health Minister Khaw Boon Wan, the AP reported.Smoking is a major cancer threat. In a number of Asian nations, more than 60 percent of males smoke, said Dr. Donald Max Parkin, a research fellow at the University of Oxford’s Clinical Trial Service Unit and Epidemiological Studies Unit.In many Asian nations, large numbers of people have moved from rural areas to the cities. That switch has led to more sedentary lifestyles, increased consumption of meat and fried foods, and fewer vegetables in the diet._____________________________________________________________________________

Havent you noticed that whether we are talking about Obesity, Diabetes or Hypertension… and now The Big C, the modifiable risk factors are all the same…The Lifestyle!  It may be a challenge to change the urban lifestyle but any chage for the better is worth the package! 

 

Changing Habits for the Better Means A Healthier Lifestyle!


Tips to Overcome WORRY…

June 18, 2007

2741649040.jpgEver so often I have patients who worry too much on something that for me is so trivial that needs no worrying.  To worry can be normal but prolonged worrying can be bad!  The stress hormones associated with worrying can result in long term harm to ones body. I beleive in counting my blessings first before I start to consider if this thing is worth my worrying or not!

Worrying from time to time is normal, even healthy, because it is the body’s way to respond to threatening situations. But be careful because if this continues for long this will lead to anxiety and panic attacks and the obsession of something is going to happen to you will occupy your whole self leading to a destructive self image.  How then can we deal with worries?

Here are some tips that I got from the Harvard Health Beat:

What If You Are Just Plain Worried?

Not everyone who suffers from frequent worry has an anxiety disorder. If you don’t have anxiety disorder, but think you worry too much, the following advice may help. Practice relaxation techniques. Listen to music or to relaxation recordings to take your mind off whatever is worrying you. Or try progressive muscle relaxation.

Exercise regularly. Studies have found that exercise improves mood and modestly decreases anxiety symptoms. Aim for at least 30 minutes of moderate activity on all, or most days.

Consider biofeedback. Biofeedback helps you become aware of your body’s responses to stress and teaches you control them using relaxation and cognitive techniques.

Think twice: Is it worth my time? Is it worth my worry?

Count Your Many Blessings and Ask: Do I Need To Worry?


The Life Expectancy of a Diabetic…

June 16, 2007

imagesrtyui.jpgI was reading through several articles today and one study that struck me is one that calculated how long a diabetic can live.  It is known that a diabetic patient is at risk of developing heart attack in his lifetime but how about the effect of diabetes on how long a diabetic can live.

It is known that being a diabetic increases ones risk to develop heart disease. In this study, having diabetes was shown to significantly increase the risk of developing cardiovascular disease (hazard ratio 2.5 for women and 2.4 for men) and of dying when cardiovascular disease was present (hazard ratio 2.2 for women and 1.7 for men).  Suggesting the need to be vigilant in targeting the prevention of the different risk factors that will increase this risk. 

The author of the study which was published in the June 11, 2007 issue of Archives of Internal Medicine also said it straight to the point in heartwire: “We showed that diabetes cuts out about eight good years of your life. While diabetics and nondiabetics have a similar number of years with cardiovascular disease, the disease process starts earlier in diabetics.

 Effect of diabetes on life expectancy with and without cardiovascular disease at age 50 years (men)

Life expectancy (y) Without diabetes With diabetes
Total life expectancy 28.8 21.3
Life expectancy with CV disease 6.8 7.1
Life expectancy free from CV disease 22.0 14.2

Effect of diabetes on life expectancy with and without cardiovascular disease at age 50 years (women)

Life expectancy (y) Without diabetes With diabetes
Total life expectancy 34.7 26.5
Life expectancy with CV disease 6.6 6.8
Life expectancy free from CV disease 28.0 19.6


The above table shows that a diabetic at 50 cuts his life expectancy by 8 years!!!!

The study authors explained this finding that :” diabetic patients reach the final stages of the movie prematurely by missing out on some of the best bits in the middle.” These findings underscore the importance of diabetes prevention for the promotion of healthy aging. Toward this end, it is essential to implement global strategies to change the current Western lifestyle and to promote the adoption of physical activity and healthy diets.”

The fundamental objective of everyone therefore at risk of developing Diabetes is to implement strategies of lifestyle changes that can reduce ones risk to develop the disease…. meaning…

Prevention Is The Key To Long Life Span!

Check Out My Other Related Posts:


Yoga and Your Weight…

June 13, 2007

2622133215.jpgExercise your body has been shown to help lead healthier lives.  But there may be some exercises which make a person more inclined to eat.  It is now known that aerobic exercises like running can trigger this response.  But a study conducted on yoga proved this to be a better option in helping patient maintain weight or be conscious of their body image resulting in weight loss.

But waht is Yoga?  According to Wikipedia: Yoga is a group of ancient spiritual; practices that originated form India and has become primarily associated with the practice of asanas  or postures.  You can see several yoga centers anywhere in the world but I have only come accross this article only now that looked at the benefit of yoga on weight.

It is said that “Yoga may make women feel better about their bodies, steering them away from eating disorders.”, according to a  new study  published in Psychology of Women Quarterly by affecting the mind-body relationship.  Likewise, yoga may actually help prevent and treat eating disorders.

In the study, the authors compared women who practiced yoga regularly with those who did other forms of exercise. Women who hadn’t done either form of exercise for at least two years were also included.  The result showed that yoga indeed can affect a persons attitude to self image and may in fact affect bad eating habits that may lead one to gain weight.

Here’s one tip for those desiring to exercise but is confused as to what regimen to use.  Is Yoga good for you?  Well based on this study… it has benefits.  Its a form of mind and body relaxation and an activity that may prove to work for you! 

Cheers To Yoga!


Sleep and The Risks of Obesity and Diabetes…

June 9, 2007

One of the highlights of the Endocrine Society meeting that I attended just this week in Toronto Canada was  a plenary session on Sleep Debt and the Risk of Diabetes and Obesity

While reading Canada’s daily newpaper, the headline was that… companies are now allowing their workers also to take a nap in between work schedules with nap stations in their offices to allow workers to relax and sleep and be more productive as a result.  Suggesting that sleep debt is actually affecting productivity in the work place!

BUT how much sleep is healthy? or how many hours of sleep are needed to reduce diabetes and obesity risks? 

The magic number is 7 hours!!!

A study published in Diabetes Care this March of 2006 showed that  men who got little sleep (< 7 hours ) or a lot of sleep (8-10 hours) were more likely to develop diabetes than men with 7 hours of nightly sleep.  The same token people with less than 7 hours of sleep have a 23% to 73% increased risk of obesity!

But quality of sleep is also as important. Deep sleep is a must.  Even 7 hours of light sleep may do no good but harm.

Again the stress hormones may be responsible as more activation of the sympathetic nervous system resulting in overproduction of cathecholamies may be result in the increased risk.  Likewise, obesity may follow if you sleep less because you easily feel hungry and you tend to eat more if you’re awake!

So…..

Sleep Well and Be Well!


The Truth Of The Avandia Scare…

May 31, 2007

imagestel.jpgMy phone never stopped ringing …literally!  Apparently the NEJM publication caught the media in a frenzy mood!  The headline noting the increased risk of heart attack with the use of Avandia brought about the public scare and the panic.   This is one case to point where everything written in a well respected journal should be studied, scrutinized and reviewed before offering to the media to be sensationalized!

The real inside story however was never told as to why there was a need to rush the publication coupled with a sensationalized editorial.  Below is The  Wall Street Journal Commentary which I want to share with the readers and my patients as well…. 

As medical information is exploding and becoming more accessible, all of us, particularly physicians, need objective sources to interpret data and present a balanced view. Unfortunately, major medical journals that should be filling this role often put more weight on pushing political agendas.

Their editorial prejudice has left a troubling void for rigorous and unbiased arbiters of medical evidence who can guide sound medical practice decisions.  The behavior of the New England Journal of Medicine (NEJM) is a case in   point, when it rushed onto its Web site a limited and flawed analysis of safety concerns around the diabetes drug Avandia. The publication was timed to get ahead of the Food and Drug Administration’s more careful evaluation of the same issues. The journal seemed bent on beating the FDA to the punch. The goal? Painting the FDA as impotent, in order to argue for legislation winding through Congress that would increase regulatory hurdles for drug approvals. The journal’s motives were made bare by its own editorial on the matter.    

While there are “questions” whether Avandia is associated with certain heart risks — so far unsupported by more rigorous, randomized studies   and  extensive review by the FDA and other authorities around the world — the NEJM study doesn’t add much new insight into those issues because of its own limitations.   But you wouldn’t know that from the way the Journal hyped its analysis to the media or opined about the study’s significance. These facts weren’t lost on clinicians and even NEJMs competitors. The Lancet,  NEJM’s British sister-publication, said of the study, “Alarmist headlines and confident declarations help nobody.” A top American medical researcher  told WebMD, “I can’t help but wonder if the NEJM is functioning more like the mainstream press than a scientific journal at this point.”
      
 The paper which re-analyzed the results of 42 earlier studies of the drug found on the Internet, revealed that Avandia might cause a small increase in the absolute risk of a heart attack. But the study that the authors did, called a”meta-analysis” because it aggregates results from lots of studies to generate a larger sample, contained a number of serious limitations.
 

Among other things, the authors of the NEJM study based their conclusions that Avandia caused a higher heart risk on just a handful of cardiac events, none of which they could go back and verify, because, unlike the  FDA, the authors didn’t have access to confidential patient records

Dr Goetlleib who wrote the commentary further noted that….Absent was any discussion by NEJM of the drug’s benefits, or advice  from  diabetes experts on how doctors should counsel their patients based on the  information.

So Better Be informed Before We Judge!


Do You Need To Stop AVANDIA?

May 28, 2007

images.jpgMy email alerted me on this headline regarding the alarming news on a most commonly prescribed drug for diabetes called rosiglitazone or Avandia manufactured by GSK and the apparent increased risk of heart attack among those taking the drug! 

The problem is: New England Journal of Medicine article was only a meta-analysis of different articles that studied the drug but not with cardiovascular diseases as a primary endpoin.  The RECORD trial which will be available in 2009 is the ONE that we have to wait to fully answer the question of avandia and the risk of heart disease.

The comments of different societies complement my thoughts of the safety of this drug…meaning for me…the benefits continue to outweigh the risks.  I am a prescriber of this drug because it really helps my patients get into control, lower the rquirements for insulin with beneficial effects in protecting and preserving beta cells and therefore delays the progression of the disease.  This for me is important if we want to prevent long term complications.

1. Lancet‘s response to the NEJM article (23rd May) entitled “Rosiglitazone: seeking a balanced perspective.”

The editorial
criticises the NEJM publication
– states that the’ two most reliable studies to inform decision-making’ currently available are ADOPT and DREAM
– acknowledges that, although the recent NEJM meta-analysis (based on a small no of events) raise a signal of concern, before the results of RECORD are available it would be premature to overinterpret a meta-analysis

The editorial concludes by saying

To avoid unnecessary panic among patients, a calmer and more considered approach to the safety of rosiglitazone is needed. Alarmist headlines and confident declarations help nobody

2.The European Medical Association (US FDA counterpart in EU) recommends that, in EU markets, ‘patients are advised not to stop treatment with rosiglitazone and to discuss the medication with their doctor at their next regular visit’. societies:

Statement from US organisations
http://diabetes.org/diabetesnewsarticle.jsp?storyId=15115339&filename=20070521/comtex20070521pr00004113diabetesavandiariskEDIT.xml

Statement from Canadian Diabetes Association
http://www.diabetes.ca/section_main/newsreleases.asp?ID=194

Statement from Diabetes Australia
http://www.diabetesaustralia.com.au/notice_board/mediacentre.htm#NEJM

Statement from Diabetes UK
http://www.diabetes.org.uk/About_us/News_Landing_Page/Rosiglitazone-heart-attack-risk-not-cause-for-alarm/

Lastly, a fellow blogger Kevin MD had his thoughts on this and pointed out Dr Steven Haffners comments in his post:

Dr Steven Haffner (University of Texas Health Science Center, San Antonio), who was involved in the ADOPT study of rosiglitazone, said the paper needed to be published, but it should have undergone a more extensive review, and there should have been a different editorial with more emphasis on the flaws of the study. “The NEJM was irresponsible to go to [Drs Bruce] Psaty and [Curt] Furberg for the editorial–they were always going to emphasize concerns about drug safety; that’s what they do,” he commented. “But I’m not surprised this paper was published like this. The three major medical journals are becoming more like British tabloid newspapers–all they lack is a bare-chested woman on page 3,” he jibed.

For me….I will continue to believe in this drug as one helpful arm in my quest for a better treatment regimen for my patients with diabetes. The NEJM article is not the perfect study we look for to answer the questions of safety.  A Meta-analysis has its flaws which will be corrected by future proscpective studies with cardiovascular disease as a primary endpoint.

If you have your doubts… talk to your doctor.

If you believe in the drug and your doctor asked you to stop it based on NEJM article and its editorial …talk to a Specialist!

The Editorial of the well respected Lancet says it all:

Alarmist Headlines and Confident Declarations Help Nobody


Knowing Your BMI Means Taking Action To Be Healthy….

May 23, 2007

ca_fatheart_car.gif

This is an important chart for everyone to keep just to trace where our BMI is going! Up or Down! 

The International Obesity Task Force also came up with standards to follow for the Asia Pacific Region which calculates a lower BMI for the Asian population as overweight and obese

Why do we need to know our BMI? Because it calculates your health risk.  And more importantly, this tracks your progress in losing weight and therefore for every one point drop in BMI translates to a concomitant reduction for its associated disease risk especially early mortality….  Studies have shown that: if you’re obese your risk to die early is high! 

Remember…

Knowing the Numbers Means Wellness…

Read My Other Related Posts:


The Health Benefits of Visiting The Beach….

May 21, 2007

boracay-at-night.jpgWe all heard of Boracay… we all heard of the pleasures of going to a beach, enjoy the breath of fresh air, the crystal clear waters, the white sands and the fun!  Indeed… these things are true with Boracay.  Ive been to different resorts and I agree that nothing beats the beach of Boracay!  Except probably for El Nido in Palawan, the beauty of Boracay stems not only from the white sand beach but more so… the people, the view, the sunset and whole of what the place brings…

another-castle.jpgNo pollution, no factories, no litter ( or else you’re fined) and literally you feel so safe strolling down the stretch of white sand beach up to dusk!  People know that tourists are their means of livelihood so everybody tries to protect them from getting harmed! You just feel so relaxed and so free from all the hassles of everyday life in the city.  For me, this brings to what we doctors always recommend to our patients to explore a a stress free environment especially to people who have no time to sleep, think a while about themselves and their families and just take time to sit down, enjoy the view, the sun and have fun!  This whole experience can really rejuvenate oneself and help boost one’s immune system to help help fight long term chronic diseases like cancer, depression and infections.

I however recommend to visit the place in times where there are not much crowd.  If you want to explore Boracayand enjoy the benefits of what relaxation can bring, then avoid going there in December or in April.

sunset.jpgMy visit to Boracay this weekend was perfect.  Not only was I able to share some tips on how to manage Diabetes to fellow doctors coming from Bacolod and Iloilo but also had time to explore the place and relax with my family who enjoyed every minute of the experience.  I enjoy teaching so I welcome sharing what I know to fellow doctors all over the country because not only am I able to live my advocacy of sharing my expertise in the field of endocrinology but also the chance to visit places in our country far better than in other parts of the world! ( Click on the pictures that I took during my visit to see how beautiful this place is.)

Lastly…Dont ever miss the beautiful SUNSET of Boracay!  It’s worth the visit and time!  Truly this place can work wonders to help us feel better and healthier!

A Breath of Fresh Air Is Worth A Thousand Cure!


New Guidelines for Obesity

May 18, 2007

2504513455.jpgObesity is becoming a pandemic.  Worldwide, different health institutions are trying to formulate plans to hopefully and successfully combat this problem.  I often ask my patients to check the degree of obesity becoming a reality in our surroundings.  Since it’s summer, if you go to a pool or a beach, check the number of children you see as obese and you”ll really come to realize the increasing prevalence in our local setting.  I thought of this as a screening test for the growing number of obese people…because I’ll definitely do this thing when my family will enjoy the beach of Boracay this weekend! Nope I’ll not be doing this because I have other plans for my eyes to feast on ….

Recently, published in the April 10 issue of the Canadian Medical Association Journal is the fhe first-ever Canadian Clinical Practice Guidelines (CPG) on the Management and Prevention of Obesity in Adults and Children.   The group specifically recommends that waist circumference be measured along with height and weight.  Furthermore the guidelines also recommend that:

* First-line treatment for overweight and obese adults should consist of diet changes and regular exercise, supported by behaviour change; if unsuccessful, treatment with medications or bariatric surgery should be considered;

* Starting at 10 years of age, overweight or obese Canadians should undergo screening that would include tests measuring levels of fasting glucose, HDL (the good) and LDL (the bad) cholesterol, and triglycerides (a form of fat in the blood) levels. Furthermore, they should be monitored at regular intervals;

* Patients participating in weight management programs should be provided with education and support in behaviour modification techniques as an add-on to other lifestyle modifications;

* Programs to promote healthy, active living and to prevent overweight and obesity should be implemented in schools to reduce the risk of childhood obesity; these include interventions to increase daily physical activity through physical education class-time and opportunities for active recreation;

* “Screen time” (e.g. television watching, and video or computer games) should be limited to less than two hours per day to encourage increased activity and less food consumption, and to limit exposure to food advertising.

We all know them to exist.  I have written about them in previous posts.  But the problem is the implementation of the guidelines.  Unless our government helps in implementing them, and more marketing strategies by private and public entities that promote healthy lifestyle, these guidelines will remain as guidelines meant to inform and never practiced!

The American Association of Clinical Endocrinologists, Philippine Chapter of which I am a Board Member will definitely make this thrust an active part of our advocacy in promoting healthy lifestyle among the school children.  So watch out for us in some private schools nationwide as we will really be actively involved in this Fight!  For those interested, please contact me through this post and inform me of your interest for the group to make your school be part of this program.

Be Involved … Be Our Partners in Our Fight Against Obesity! 


Can Fruits Cause Obesity?

May 15, 2007

imagesfrd1.jpgWe love fruits.  Being a natural source of sugar, we believe it is harmless in most ways. In fact you may have heard friends who tell you that they lose weight because they are on a fruit diet!  But too much of a good thing can turn out bad especially if over-consumption becomes a habit rather than an exception.

Recently though, the notion that fruits is generally okay has been challenge especially in the field of obesity.  Apparently, in animal studies, researchers from the University of Florida have found that fructose tricks your brain into thinking that you are hungrier than you truly are, causing you to eat more to feel satiated. The pathway at which fructose may be responsible for the rising epidemic of obesity is published in Nature Clinical Practice: Nephrology.

While it is common knowledge that the common causes of obesity includes the intake of high-fat, high-calorie foods and forgoing exercise, the concept of fructose as one culprit has never been on top of the list to determine if this sugar is in fact an underlying cause of metabolic syndrome, a condition that is linked to type 2 diabetes and obesity.

Fructose is present in many foods that we eat including the high fructose corn syrup to soft drinks, the jellies our children love , the pastries,  the tomato or banana ketchup and other commonly used products.  It is estimated that fructose consumption has risen more than 30 percent since the 1970s which coincided with the rise in the rate of metabolic syndrome and obesity worldwide.

But can fruits cause obesity? No link of that yet but again… eating a balanced meal with a fruit serving per meal should not make one gain weight MORE than the benefits of fruit consumption you’ll get!  But the general rule on fruits is: The Sweeter…The More Fructose…The More Calories!One Fruit Per Meal Is The Deal!


How Much Caffeine is In Our Drinks?

May 10, 2007

2333326284.jpgWe know caffeine is a stimulant.  Therefore we tend to grab a cup of coffee everytime we feel we need a jolt out of our daily routine resulting in exhaustion or just mere tiredness.  But researchers have warned us about too much caffeine because of its health dangers including the effect of caffeine on the heart and bones as well as our ability to take a good sleep.  Likewise studies have shown too much caffeine can lead to stomach problems like ulcer or esophagitis.  People who likewise drink Energy drinks should also be cautioned because all they contain are sugars and caffeine.

Students trying to cram for an exam should be warned of the palpitations and jitteriness that they will feel if their body is loaded with caffeine.  On the other hand, those wanting to have a good sleep or the insomniacs should limit caffeine during the 4 to 6 hours before bedtime.  It is estimated that approximately 50% of the caffeine consumed at 7 PM remains in the body at 11 PM…the time frame that we want to go to bed!

One may actually be avoiding coffee per se to avoid problems with sleeping but remember that caffeine can be present in many different foods, beverages and medications.

Coffee (5 oz. cup)
Brewed, drip method 60 – 180 mg caffeine
Instant 30 – 120 mg caffeine
Decaffeinated 1 – 5 mg caffeine
Tea (5 oz. cup)
Brewed 60 – 180 mg caffeine
Instant 25 – 50 mg caffeine
Iced (12 oz. Cup) 67 – 76 mg caffeine
Chocolate
dark/semisweet 1 oz. – 5 – 35 mg caffeine
Soft drinks
cola (12 oz.) 36 – 47 mg caffeine
Non-prescription drugs
Dexatrim 200 mg caffeine
No Doz 100 mg caffeine
Excedrin 65 mg caffeine

But drinking coffee per se has many health benefits including the possibility of preventing diabetes and liver and other ailments as well as help us lose weight.  And therefore…Just as always…we recommend drinking or taking anything or even doing things in Moderation is the key to prevent dangers because…

Too Much Of A Godd Thing Can Turn Out BAD!

Read My Other Related Posts:


The DANGER of Taking Antioxidants…BEWARE!

May 8, 2007

23349167291.jpgScience is ever-changing. One study should not make one take a pill just because it shows the drug to be beneficial. Any research should be carefully done and reviewed and if published in a reputable peer reviewed journal then its worth a second look!

The story about antioxidants and their benefits is one controversy. You may have heard a lot already about the benefits and side effects of Vitamins E and C but what is really the real score?  So before grabbing these vitamins… take to consider the facts below: 

The results of this study came from a meta-analysis of 68 randomized trials with a total of 232,606 patients published in the February 28 issue of JAMA.

  • Vitamin C does not appear to be detrimental but it is not beneficial either.  It likewise did not decrease or increase  mortality.
  • Trials of selenium showed it to be neither of benefit nor harm.

But the most striking results that I want readers to take note is that:

…. Vitamins A and E actually increased the risk for mortality whether it is used alone or in combination….

These data only point to one thing:

…That people should NOT take these over the counter supplements marketed as anti-oxidant vitamins in an effort to prevent illness…because…THEY DON’T!

…And as the usual cliche… we should instead” eat a balanced diet and take regular exercise“… as full proof to healthy living with NO SHORTCUTS…because…

Being Healthy Requires No Shortcuts!


Tips To Eat Less

May 4, 2007

imagesl.jpgThe main obstacle in losing weight is FOOD. The availability of tasty high caloric foods  in a glance within minutes within our sight anytime and anywhere tempts us to eat, savor the taste and enjoy! That’s how man was born to live! To work hard and enjoy the fruits of ones labor by eating a satisfying meal after a hard days work.  Unfortunately… we enjoy the food so much and its overabundance has lead to a lot of suffering instead! 

BUT…by eating well and balancing the kinds of food and taking time to consider what to eat and how much during each meal should make a difference long term. 

I found this interesting  article on tips on how to eat small from the April issue of the Mayo Clinic Health Letter which I want to share: 

  • Select smaller bowls, plates and spoons for serving and eating. Research has shown that people eat more when food is served in or eaten from larger dishes.
  • Get rid of high-calorie leftovers; store them in inconvenient locations or in opaque containers. — Seeing a calorie-laden goody can trigger the desire to eat. Food in the basement pantry is less tempting than leftovers on the kitchen counter. Weight loss is easier when healthy, low-calorie foods are within sight and easy reach.
  • Buy small packages and serve or order small quantities. Larger packages or larger portions often lead people to eat more than they would if the serving or package were smaller. After serving appropriate portions, put leftovers away immediately or, at a minimum, keep the serving dishes off the dining table.

Actually, we know these tips exist but constant reminder may help us follow these tips if we are really serious in our quest for…

Better Health Through Healthy Weight!


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:


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!


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!


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!