Activities That Burn Calories

August 2, 2006

imagese.jpg We’ve been talking about lifestyle changes including dietary intervention and physical activity as a means to combat obesity, diabetes and other chronic diseases. But what are the activities that we can do that still burn calories without necessarily turning to exercise. We get a lot of excuses like “too busy and too little time” to go to a gym.

Here’s a short compilation of the usual activities that we can do and the estimated equivalent calories burned per hour for your guidance:

Cleaning the House                200 to 250 calories

Gardening                             300 calories

Sweeping the floor                 250 calories

Child Care                             180 to 200 calories

Cooking/Food Preparation       150 calories

Driving                                  110 calories

Office Work                            140 calories

Standing                                100 calories

Simple Exercises:

Aerobics                                 350 calories

Badminton, social                    300 calories

Golf                                        240 calories

Walking, brisk                          400 calories

Running                                  400 to 500 calories

Swimming laps                          600 calories

Different activities whether done at home or outside the house result in calories being burned. There should therefore be no excuse that one is unable to do physical activity be at work or in the house because… while doing office computer work, you can stand up and walk to accumulate more calories burned per hour!

Indulge yourself or your kids with activities that will entail more calories being burned as a way of improving the overall health risk profile. 

Remember…Walking is FREE! So start moving!

Simple Measures Can Result in

BIG GAINS

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Weight Loss Tips | 7 Comments »

The Risk Of Being Obese

August 2, 2006

4143357816.jpg A recently published article on Obesity caught my attention.  We know the rising trend of obesity in America as well as in our part of the world.  We are being fed continuouly with high fat and less nutritious fast foods. In a recent study published in the Journal of the American Medical Association, researchers looked at the patterns of morbidity and mortality (death) risk according to BMI in 90,185 women in the WHI study with an average follow-up of 7 years.

The results were alarming: compared with normal-weight women, the risk of dying was increased 12% in all women in obesity category 1, while risk was increased 86% over seven years in women in obesity category 3. This suggests that the risk of mortality from being obese is a continuum ….

“The more obese you are, the higher the likelihood of dying specifically from cardiovascular disease.”

So AGAIN… start doing something to improve your health.  Dont just sit there. Stand Up and Move.

It’s never too late to start and be more disciplined. Remember a mere 7 to 10% weight loss is more than enough to reverse majority of the metabolic defects in the body associated with obesity!

Give Yourself A Break…Be FIT!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, The Truths on Obesity | Leave a Comment »

PRE-DIABETES: Are You At Risk?

August 2, 2006

asd.jpg Just finished my 6 day talk about diabetes and prediabetes with MOM’s Radio at FM 88.3 today.  It’s an innovative radio station and I always listen to it every morning while driving to the office and going back to the house. It presents insights of healthy lifestyle, and other health issues which are very informative to the listeners. In fact it should be called: Moms and Dads Radio.

What struck me during the interview was the need to really further educate the public on a state that leads to a disease and one of which we call Prediabetes.  This is still a state where we can do something to prevent the onset of the disease and therefore prevent the onset of complications especially heart disease.

It is alarming to note that The American Pediatric Society has released a survey that 1 out of 10 male children between ages 12 to 19 already have the state called prediabetes.  Again emphasizing the need to be more vigilant in watching over our kids while they grow… in terms of what they do and what we feed them!!!

Who then are at risk to develop Prediabetes?

1. Obese individuals– if your Body Mass Index if > 23 then you are already overweight. Your weight in lbs divided by your height in inches x your height in inches again.

2. Family History of Diabetes.  If one of your parents has Type 2 Diabetes, the offspring has a 10% chance of becoming a diabetic.

3. Sedentary Lifestyle– this results in obesity where the fat cells make your body insulin resistant and therefore will overwork your pancreas to produce more insulin until it fails to produce more.

4. Age: if your more than 45 years old- the older one becomes the higher the risk thus yearly evaluation should be done.

5. High Birth Weight– if you gave birth to a baby more than 9 lbs- most likely you had Gestational Diabetes which can increase your risk to become a diabetic in the next 10 years.

6. If you have high blood pressure or high cholesterol– have your blood glucose checked because you may have the so called Metabolic Syndrome.

Remember…We now have a way to prevent diabetes if you are diagnosed early enough for us to intervene. Lifestyle changes with 7 to 10% weight loss and exercise of 150 min per week were able to prevent the progression of diabetes by almost 50%.  We also now have drugs that are effective in preventing the onset of diabetes.

Again… Be more Proactive…

Early Diagnosis Means Better Health!

Posted in General Health Tips, The Diabetes Facts | 21 Comments »

What You Need To Know About Children’s Cholesterol

August 2, 2006

2929326356 It is now a common knowledge that any disease process starts from the young…the same goes with obesity, diabetes and cholesterol.  Several studies have shown that atherosclerosis or build up of cholesterol plaques in our vessels start from the young.

Eating patterns and genetics play a significant role in increasing ones risk…as well as patterns of obesity and smoking.  Evidence has shown that lowering cholesterol in children and adolescents is beneficial and therefore much be aggressively searched if that child has risk factors.

The National Cholesterol Education Program has come up with these guidelines:

Cholesterol levels in children and adolescents 2–19 years old
Total cholesterol (mg/dL)
Acceptable — less than 170
Borderline — 170–199
High — 200 or greater

LDL cholesterol (mg/dL)
Acceptable — less than 110
Borderline — 110–129
High — 130 or greater

Keep Our Children FIT…Let Them

Play… Support Their Activities

and Watch What They EAT!

Posted in General Health Tips | 1 Comment »

Facts You Need To Know About Cholesterol

August 2, 2006

Go to fullsize imageCholesterol misconceptions are common. Majority of patients don’t feel any symptoms. The abnormality is only discovered if one gets a fasting blood tests. But this is one component in the blood that is most harmful to the heart and brain because any excessive level can lead to heart attack and stroke.

Some misconceptions include:

1. Foods labeled as “No Cholesterol” can be eaten as much as I want.  Majority of these products may still contain saturated fats which are harmful to the blood vessels. So don’t be fooled by marketing strategies.

2. My cholesterol level is normal so I don’t need to worry. This will depend on your risk for heart disease or if you are diabetic. A total cholesterol level alone will not determine your being healthy…make sure you get the Lipid Profile which will determine if your bad or good cholesterol levels are within the goal for your risk.

3. I need medication because my total cholesterol is > 200 mg/dl. Again this high total cholesterol may be due to a high GOOD cholesterol which is protective to the heart and therefore requires NO medication. Another scenario where a Lipid Profile should be done instead.

4. After taking my medication for three months, my doctor said my cholesterol is normal and therefore I can now stop the drug! Whew…a very common scenario but totally wrong.  Once you are diagnosed to have HYPERLIPIDEMIA or suffering from a high cholesterol state… being a metabolic disease requires chronic treatment.  Once you take the drug, your cholesterol drops but once you stop the medication… the cholesterol level rises again and the harm continues….

I hope these misconceptions of my patients will help us all to remember that….

Cholesterol is a silent participant of the Dreaded Complication we call… HEART DISEASE!

There is no age at which you need to check your cholesterol…BUT….Do so NOW if you are: obese, have high blood pressure, high blood sugar, a family history of heart disease or stroke especially at a young age.

Be on GUARD…Check Your

Cholesterol!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips | 1 Comment »

Is It Harmful To Use of Plastic Wrap in Microwave Cooking

August 2, 2006

Go to fullsize image I had several direct emails and 2 posted questions in my blog after writing the microwave issue.  So I thought of writing this post for all to read because one way or another… we are users of this important invention of the century.

The common question is: How about the plastic wrap or the cling wrap that we put to cover the food before cooking?  Is it carcinogenic?

The only reputable institution that I trust with concerns for public safety is the US FDA… It is true that some substances from the plastic wrapping do migrate into the food during the reheating process but the amount has been assessed to be within the margin of safety.  And this issue has been revisited several times with the same recommendation of safety up to the present.

Another substance that came up recently is the so called DEHA which is a plasticizer which makes plastics flexible.  The US FDA again has reemphasized that the levels of the plasticizer from the plastic film that might have migrated to the food and as a result consumed by the public use are well below the levels showing no toxic effect in animal studies. 

Likewise claims of plastic containing the substance called Dioxins, labeled as a “likely human carcinogen” by the Environmental Protection Agency has been assessed by the FDA and concluded that there is no evidence to support that plastic containers or films contain dioxins and can’t find any reason to suspect why they would…

Well said! and I guess this settles the issue… but as new evidence arises… definitely will keep you posted!

Here are some recommendations for using plastic covers for microwave reheating:

1. Do not use the plastic carryout containers from restaurants because they may melt or warp, which can increase the likelihood of spills and burns.

2. Discard and do not reuse containers that hold prepared microwavable meals.

3. Microwave-safe plastic wrap should be placed loosely over food so that steam can escape.  It is recommended that the plastic should not touch the food and that there should be at least a one-inch space between the plastic and the food during microwave reheating.

Enjoy Your Microwave

Without Guilt!

Posted in General Health Tips, Medical News Bits, Nutrition Health Tips | 2 Comments »

The Safety of Microwave Cooking

August 2, 2006

Imagesfghjkl Alarm over reports on the dangers of microwave cooking has been around us for quite sometime.  However I cant imagine a home nowadays without the microwave ovens.

There are basically two concerns: radiation and the unknown health effects on the food cooked in microwave.

Let me present the facts:

As of October 1971, the US FDA has regulated the manufacture of microwaves with regard to radiation safety with limits of around 5 milliwatts per square meter which is far below the level known to harm people.  Likewise no residual radiation is present after the microwave is stopped.

The US FDA Center for Food Safety and Applied Nutrition was tasked to examine the effect of food coverings and the possibility of harm for the particles that migrate to the food.  After a thorough investigation the Cneter then released information to the public regarding safety of  microwave.  The findings include that so far no known health hazards have been proven for these health susceptors like paper, paperboards, polymers and adhesives that are supposed to migrate to the food when we cook in the microwave. However they are reassuring the public that the Center will continue to monitor the safety of the products cooked in microwave and so far no further reports have been made.

If you look at sites that condemn the microwave… don’t be fooled by anecdotal reports.  It has to be science based and well researched.  Anybody can just present their proofs but if no validation is done then the report is not acceptable to the scientific community.

 

For Now…Enjoy Your

Microwave!

Posted in General Health Tips | 1 Comment »

The Importance Of Eating Breakfast

August 2, 2006

imagesfg.jpg Being in a hurry or too little time are not excuses for skipping breakfast. You may have heard people say… Am not sure why am gaining weight when I only eat 2 x a day…or I just don’t feel hungry early in the morning.

Breakfast as the word implies means breaking a fast. Your metabolic rate drops overnight because of fasting.  So when you skip this morning meal, and eat a hearty lunch, majority of the calories taken in are stored as fat since your metabolism cant cope up with the sudden load of calories.  Likewise you tend to feel so hungry for lunch that your decision making in terms of proper food choices is impaired. So lunch servings are mainly high fat less nutritous meal choices that can be harmful in the long run.

In a recent American Heart Association Convention on Cardiovascular Disease Epidimeology, it was assessed that the risk of breakfast eaters was 35% to 40% LOWER to develop obesity and metabolic syndrome ( diabetes, hypertension and high cholesterol) than non breakfast eaters.

The ones who ate whole grain with at least 2 gms of fiber noted on the food label benefited the most.

Likewise breakfast for kids is very important.  The American Dietetic Association states that children who eat breakfast have better concentration, problem solving skills and hand-eye coordination.  As a result they are more alert, creative and less likely to miss school.

Good examples of a healthy breakfast that I recommend include : a bowl of oatmeal with a fruit or a whole grain cereal, skim milk and a fruit or whole grain sandwich with peanut butter.

Remember…if you want to lose weight or have a family history of diabetes, high blood pressure and high cholesterol….

Eat a Hearty Breakfast For A

Healthier You!

Posted in General Health Tips, Healthy Practice Tips, Nutrition Health Tips, Weight Loss Tips | 16 Comments »

An Alarming News on Diabetes

August 2, 2006

1209248567 The recent American Diabetes Association Convention was highlighted by an alarming statistics on Diabetes presented by the International Diabetes Federation showing that there is more than seven-fold rise in incidence of diabetes in the last 20 years: from 30 million cases to 230 million. It is further expected that this number will shoot up to 350 million in the next 20 years, with India, China and the US among the top 3 nations to be affected.

The problem with diabetes is that people who neglect their disease can suffer from it and its complications including a rise in mortality. It is estimated that diabetes is claiming as many lives as HIV/AIDS, with one person dying from diabetes-related causes every 10 seconds with the death rate on account of this affliction to rise by 25 percent over the next decade.

It is important to remember that : 80% of Type 2 Diabetes is deemed to be preventable by dietary changes and increased physical activity.

Again….being a diabetic is not synonymous to a dreaded disease because…a change in lifestyle can make a difference.

Lifestyle Change…The Key to a

Healthy Life!

Posted in General Health Tips, The Diabetes Facts | Leave a Comment »

How To Enjoy Your iPod Safely

August 2, 2006

2189059896 I am a user of iPod… I carry it with me when I exercise everyday and when I travel long distance either by plane or land.  It’s the fad and I think this gadget will be in vogue for quite sometime.  Unlike the older versions of this gadget like the Walkman where you cant increase the volume because the sound turns bad… the sound of the iPod gets better the louder it gets.  As a result, you don’t even feel the loudness because you’re enjoying the music… and that’s where the problem comes in.

According to the Mayo Clinic Hearing Loss Center…Decibels of 80 or below are safe.  Most MP3’s or iPods can expose us up to 120 decibels.  It is now estimated that approximately 1/3 of all the hearing losses are noise induced!  And  MP3 or iPod usage contributes to this statistics… So iPod users… the most important preventive strategy to avoid the problem of hearing loss is to make sure you get the “safe” decibel.

A safe decibel means:

1. if you are able to hear a conversation while listening to the music,

2. If nobody else hears the music in your iPod,

3. If you are able to talk without shouting and

4. If you’re enjoying the music without turning the volume all the way up.

It is recommended that the volume should be less than 60% of the total volume set in the gadget.

For me, it pays to be cautious because hearing loss may not be apparent now because it takes years to develop.  But more importantly… once hearing loss sets in…it’s Permanent!

To be able to hear well is a blessing… So

Let’s Enjoy Our iPods Safely!

Posted in General Health Tips | 1 Comment »

What’s The Real Score with MSG?

August 2, 2006

2590272974 MSG or monosodium glutamate has been added to chinese foods for flavoring for decades… but anecdotal reports have convinced a lot of consumers that anything with MSG can be BAD!  It is for this reason that the US FDA launched its own investigation after a flurry of complaints from consumers to determine the truth and facts about the harmful effects of MSG.

In 1995, the US FDA ordered a thorough review on this controversial ingredient and eventually found no scientific evidence to prove that this product is responsible for diseases including Alzheimer’s and other nervous system illnesses as long as typical levels are used in cooking anf food preparation.

The problem that majority of the cases of reactions to MSG happen after eating in a chinese restaurant, one starts to feel the symptoms of the so called MSG Complex. The symptoms include: chest tightness, headache, palpitations, or even shortness of breath which tend to occur within one hour after eating 3 grams or more of MSG on an empty stomach or without other food.  The FDA estimates that a typical serving of glutamate-treated food contains less than 0.5 grams of MSG and that a “reaction is most likely if the MSG is eaten in a large quantity or in a liquid, such as a clear soup. “

The Fact Finding Board further concluded that:

  • No evidence exists to suggest that dietary MSG or glutamate contributes to Alzheimer’s disease, Huntington’s chorea, amyotrophic lateral sclerosis, AIDS dementia complex, or any other long-term or chronic diseases.
  • No evidence exists to suggest that dietary MSG causes brain lesions or damages nerve cells in humans.

    • In Short… small amounts of MSG to add to the flavor of our food should be okay…

    Chinese Food?  Enjoy It Without

    Fear of MSG!

    Posted in General Health Tips | 1 Comment »

    The KEY To A Successful Weight Loss

    August 2, 2006

    imagese1.jpg A recent article published in Journal of American Medical Association showed that adherence to diet and not the specific diet is the most important determinant of weight loss and reduction on cardiovascular risk.

    Whether you are following the Atkins Diet or the South Beach Diet or the other fad diets like: Ornish, Zone or the Weight Watchers… the amount of weight loss was essentially the same after 1 year.   What was noted was that most participants did not continue to follow their diets within 1 year resulting in only modest weight loss.  But those who continue to follow their diet had the greatest weight loss. The study also proved that Low Carb Diets are NO BETTER than any other diets in terms of weight loss.

    The study concludes that to improve patient acceptance to a certain dietary manipulation… it should be matched to the individual’s lifestyle, food preference and disease risk profile like if he’s a diabetic, or has a family history of heart disease.

     

    It is therefore advised that physicians managing obese individuals should teach these patients that before starting on a FAD Diet…Consider…if it Suits You! Or if it’s a diet that you can continue for the rest of your life!

    Remember… To be successful in adhering to a Diet…consider that The Quality and Quantity of the Diet are Important!

    The Key to A Successful Weight Loss Diet is …

    A Diet You Can Adhere To For

    The Rest Of Your Life!

    Posted in General Health Tips, Lifestyle Measures, Weight Loss Tips | 7 Comments »

    Can I Eat EGGS Everyday?

    August 2, 2006

    3557864019.jpg I just got back to work today and the first patient I saw who had diabetes and high cholesterol asked me a common question that I usually get from my patients : are eggs healthy to eat ?  and if so… how many eggs per week are allowed!

    Depending on your risk for heart disease, a healthy meal should contain only 300 mg of cholesterol.  If you have diabetes or heart disease, then it is recommended that ones total cholesterol intake per day should be limited to < 200 mg per day.

    It is said that the extent to which dietary cholesterol raises blood cholesterol levels isn’t clear. The content of the food on saturated fats and trans fats will have a greater impact than dietary cholesterol in raising blood cholesterol.  Thus when buying foods in the market… look at the food label and analyze not only the cholesterol content but also the amount of saturated fat in them.

    Eating one egg with the egg yolk contributes 213 mg of cholesterol to your daily requirement. It is therefore rich in cholesterol and should be eaten in very limited quantity whether you are at risk for heart disease or not.  However, an egg can still be included in your meal plan provided that other sources of cholesterol like those from meat or other diary products should be limited.

    Eating egg whites with an egg substitute is one good way to avoid cholesterol from eggs because egg whites do not contain cholesterol.

    One other tip regarding food safety in keeping your eggs is to store them in a refrigerator.  This is recommended to avoid Salmonella contamination which can happen whether the shell is broken or not.

    So… the next time you enjoy eggs for breakfast…

    Think Cholesterol… Limit The

    Eggs!

    UPDATE UPDATE UPDATE

    An Updated Article was written on this Subject: Can I Eat Egss Everyday? Yes You Can  written March of 2009.

     

    Posted in General Health Tips, Nutrition Health Tips, Tips To Protect Your Heart | 239 Comments »

    Are You In A BAD MOOD?

    August 2, 2006

    Images_2 Unfortunately,it was a very busy week attending a convention in Madrid. More than 24 hours in the plane and while attneding the convention, all you do is listen to lectures, take a break to eat then listen again. So INACTIVITY was the name of the game!

    Haven’t you noticed that the more inactive you are, the more moody you become…or the other way around: the more active you are,the better you feel? Here are some facts:

    A recent study by the University of Texas published in December 2005 showed that a group of depressed individuals after walking the treadmill for 30minutes had an improvement in mood, developed more positive feeling and a good sense of well being with more vigor than the other group who were told to rest quietly. The study concluded that changes in mood are affected by physical activity.

    So what my friends and I did was to find time to explore Madrid and neighboring areas ( see my photo album titled SPAIN) for a whole day of walking tour… and my weren’t we refreshed!

    So the next time your day does not seem to be right… Stand Up and Walk…

    Being In A Bad Mood…Is Another

     Reason to Exercise!

    Posted in General Health Tips | Leave a Comment »

    The Risks Of Sudden Weight Loss

    August 2, 2006

    2344790148.jpg Obesity is now considered a risk factor for developing gallstones.  But studies have shown that the wrong way of dieting can further increase ones risk to develop this disease. 

    According to the National Institutes of Health in its latest bulletin:

    “Weight-loss dieting increases the risk of developing gallstones. People who lose a large amount of weight quickly are at greater risk than those who lose weight more slowly. Rapid weight loss may also cause silent gallstones to become symptomatic. Studies have shown that people who lose more than 3 lbs per week may have a greater risk of developing gallstones than those who lose weight at slower rates.”

    A rapid weight loss results in rapid weight re-gain.  Obesity is a lifestyle disease and therefore a change in “couch-potato” lifestyle is the sure way to winning our fight against obesity.

    My recommendation: Slow Gradual weight loss and aim for at least 1 pound per week… It’s the most healthy way to lose weight!

    Remember…theres’ no shortcut to weight loss…

    It’s the Discipline That Counts!

    Posted in Lifestyle Measures, Weight Loss Tips | 3 Comments »

    Diet Tips to Lower Blood Pressure

    August 2, 2006

    2567559947.jpg DASH or Dietary Approaches to Stop Hypertension was developed by the National Institutes of Health to help lower blood pressure.  This diet has been proven to lower ones BP by as much as 14 mm Hg in as short as 2 weeks …not bad for a dietary intervention data.

    So whats a DASH Diet Plan? Let’s review its components based on a 2000 calorie diet:

    1. Grains: 7-8 servings. Whole grains are preferred because they contain more fiber. Wheat bread over regular bread; pasta made of wheat and brown rice are preferred choices. 

    2.Fruits and Vegetables: 8-10 servings. These foods are packed with potassium and magnesium. while low in fat.  Magnesium deficiency is linked to high BP while high potassium can blunt the effect of sodium in raising BP thus intake of foods rich in both can have an impact in controlling ones BP.

    3. Dairy: 2-3 servings.  The sources have to be low fat….and are rich sources of calcium. Calcium is important in BP regulation because any deficiency has been linked to high BP.

    4. Meat: 2 servings or less. This can be a problem to meat lovers because this diet takes away the main focus of every meal and that is MEAT! For meat choices… avoid red meat and instead focus on chicken breast or fish…not fried but steamed, broiled or grilled.

    5. Nuts and Beans: 4-5 servings. Almonds, kidney beans and lentils are excellent sources of potassium and magnesium. Soy beans as tofu are good sources of protein like meat and contains isoflavones shown to have health benefits.

    Recently though a study showed that replacing some servings of carbohydartes with low fat protein and unsaturated fats like nuts, olive oil, fish and poultry lowered ones BP even more.

    Lastly and very important is to cut back on sodium. Check my other post on practical tips to lower sodium in the diet. Likewise, to boosts the effect of DASH on BP is to incorporate physical activity.

    The DASH diet may work not only for BP but also reduce ones risk for diabetes, heart disease, osteoporosis and cancer. Thus in all likelihood…it’s a package deal worth trying…A Diet Focus on Grains Fruits and Vegetables!

    Just Remember… in any lifestyle change…everyone slips…SO

    Forgive Yourself in Moments You

    Slip.. and Try Again!

    Posted in General Health Tips, Tips on Hypertension, Tips To Protect Your Heart | Leave a Comment »

    Another Good News For Green Tea Lovers

    August 2, 2006

    Imagesgreeb Just received my Annals of Internal Medicine Journal- the official publication of the American College of Physicians and what intrigued me was the Japanese study looking at the positive relationship between drinking green tea or coffee and the risk of developing diabetes.

    The study involved around 17,00 Japanese and were surveyed regarding their habit of drinking tea and the onset of diabetes. The study showed that:

    ” People who were frequent drinkers of green tea (>6 cups per day) or coffee (>3 cups per day) were less likely to develop diabetes than those who drank less than 1 cup of these beverages per week. Higher total caffeine intake was also associated with lower risk for diabetes. These relationships were strongest in women and in overweight men. No association was found between black and oolong teas and reduced risk for diabetes. “

    It is then concluded that:

    “People who drink more green tea, coffee, or total caffeinated beverages are less likely to develop type 2 diabetes than people who drink none or very little of these beverages. “

    This study needs further verification but what this study entails for my patients is that…I will not stop those who are coffee or green tea drinkers but will stop short of recommending green tea or coffee to prevent diabetes until a full long term well made randomized study will be done.

    For now…after a great exercise and a healthy meal…

    Enjoy Your Green Tea or Coffee!

    Posted in Nutrition Health Tips | 4 Comments »

    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 »

    Where Do You Keep Your Drugs?

    August 2, 2006

    Pl You may not have realized it but suddenly your medications seem to lose potency.  Your blood pressure seems to be a little higher…or your blood sugar seems to be erratic with fluctuations not seen before.  The least of all possibilities is loss of potency of medications.

    In a recent survey done among patients… the most common area they keep their drugs is the worst … that is the bathroom where heat and moisture are common place.  We always neglect the fact that humidity factor is an important aspect that can hasten the deterioration of drug potency.  We seldom or never talk to our patients about storing medications in the proper place.

    It is strongly recommended that we store medications away from heat, humidity and moisture… and store them in a cool dry place away from the sun and definitely out of reach of children.

    Protect Drug Potency… Store

    Them Properly!

    Posted in General Health Tips | Leave a Comment »

    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 »

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