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 »

Practical Tips to Weight Loss Thru Activity

August 1, 2006

478158485.jpgWe all know the benefits of weight loss. We all know the benefits of physical activity. If you move to be healthy… it’s generally a package deal. In a way… you lose weight and as a result… you prevent diseases like diabetes or heart disease from developing and therefore you gain health.

A recent Mayo Clinic study showed that even fidgety movements like toe tapping, moving around your office or frequent change in posture can result in calorie burn of up to 350 calories per day.This may translate to losing less than a pound per week! Definitely NO SWEAT!

Here are some practical tips that you can do without going to a gym:

  • Walk the stairs if you can and if you must! When I make rounds at Cebu Doctors’…you don’t see me use the elevator at all!
  • Play with your children instead of watching them play. Join the fun to a healthier you.
  • I usually do household chores myself like fixing the lamp, cleaning the pool and fixing my room after playing with the kids.
  • After dinner, one way of bonding with the family is to walk around the subdivision.

If you are overweight, to lessen the burden to your knees- do swimming otherwise a stationary bike will do while watching TV.

2107890185.jpgYou will realize that all those activities require walking… it’s one easy activity to do because we do it daily. To help you keep track on your walking during the day…I recommend using a pedometer that you can easily carry and hook in your belt, and if you want to lose weight. This is equivalent to walking 1 hour per day. Walking even just 2000 steps per day equivalent to 1 mile has been shown to reduce death rate most likely from preventing illnesses and being fit. Just remember though to wear proper walking shoes if you embark on a regular walking regimen.

So Start Moving to a Healthier You!

Posted in Lifestyle Measures, Weight Loss Tips | Leave a Comment »

Can Alcohol Cause Obesity?

August 1, 2006

115026991.jpg

A common question that I get is the relationship between aclcohol and the risk to become obese.  Can drinking alchol increase once belly? 

The results came from the Third National Health and Nutrition Examination Survey III involving 8000 patients published in December 2005.

  • Current alcohol drinkers who drank one or two glasses regularly but less than 5 drinks per week were significantly less likely to be obese than non drinkers and heavy drinkers.
  • Consuming more than 4 drinks or more per day increased the drinker’s risk to be obese by 46%. 

The mechanism however of the protective effect of alcohol is not known.

This result does not recommend non drinkers to drink to reduce ones risk to become obese but rather argues against a strategy of promoting complete abstention for those who regularly consume alcohol.

My recommendation if you drink… studies have shown that red wine has the advantage because of the flavanoid content like dark chocolate…

But as what we have recommended before…

Anything In Excess Is A Waste…

Posted in Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts | Leave a Comment »

Diabetes: A Sedentary Disease

August 1, 2006

Imagesfgh“Every two hours a day of inactivity is linked to a 14 percent increase in the risk of diabetes”

Type 2 Diabetes Mellitus which is the most common type of diabetes worldwide is due to “Insulin Resistance”.  The insulin being produced by the body does not work very well because the cells are Insensitive to it!. Regular exercise has been shown to reverse the defect and improve insulin action in the cells thus improving ones blood sugar control.

Watching TV or a Couch Potato can result in an increased risk because…for “every two hours a day of inactivity is linked to a 14 percent increase in the risk of diabetes, as opposed to one hour of brisk walking, which is linked to a 34 percent lower risk.”  From the Diabetes in Control Issue 2006.

Prevent Diabetes…Another Reason to

MOVE!

Posted in The Diabetes Facts | 2 Comments »

Prevent The FLU! Get The Vaccine

August 1, 2006

Imagesflu Just arrived in Cebu form Beijing and one of the most feared areas for me to catch flu is boarding on a plane.  I feel lucky if I am seated next to somebody without cough or colds…otherwise brace yourself for the flu season.

Influenza also known as flu is caused by a virus.  It is pretty contagious and usually infect the respiratory tract and will manifest as fever, cough, sore throat, runny nose and body aches. You can easily get the virus if you come in contact with somebody harboring the virus.  And it can be anywhere … while attending mass in the church, watching movies or inside the plane.  Coming in contact with people daily is a risk in itself.

Fortunately, this disease can now be prevented because of the Flu Vaccine.  Anybody above the age of 6 months can avail of this vaccine.  This is given every year depending of what three types of flu viruses will be predicted to affect people in that year.  For this year, the vaccine has been available since April.

It is generally recommended to all individuals > 65 years of age and I always recommend it to all my diabetic patients irregardless of age.  Likewise patients with chronic illnesses like asthma, kidney or heart disease should have this injection once a year.

This vaccine can prevent flu in 70% to 90% of the time.  If you get the flu inspite of the vaccine, normally, it has a reduced severity and duration avoiding hospital stay.  People however who are allergic to eggs should avoid this vaccine.

My advise if you get a Flu?  As simple as what our mothers have taught us: plenty of rest, drink lots of liquids, wash your hands to avoid spread and definitely stay home.

Prevent the Flu- Have Yourself Vaccinated!

Posted in General Health Tips | 1 Comment »

Where’s The Beef? It’s In Your Fries!

August 1, 2006

Imagesnmk The Fast Food Craze

I flew in to Beijing yesterday to attend a convention. If you count the waiting time , the early check in and the flight times… it totals to around 12 hours. But this was made less painful because of an interesting book introduced to me by my bro-in-law Wilson (www.bizdrivenlife.net) who is a true book enthusiast ( He’s my Oprah). I was able to finish the book in time before we landed and its called: Fast Food Nation (a New York Times Bestseller).

Let me share with some interesting facts of the book relevant to what we are trying to preach… What You Eat Matters….

1.     Do you know why fries taste so good? Because there’s “beef” in it. Some fast food companies fry their fries using beef tallow and not plain vegetable oil as claimed.

2.     Do you know that due to hamburger, there was an epidemic of E coli infection caused by low food safety standards in the slaughterhouses handling the beef meat? As consumers, all we see is the beef patty nicely fried and tastes good but we don’t know from where the meat came from and how they were processed. Likewise, tainted beef with mad cow disease organism has resulted in a fatal disease in some countries. The problem with Mad Cow Disease is the incubation period is long and it may remain silent for years. Really Scary thought!

3.    Advertising of these companies are geared toward children… who will bring their parents and their grandparents to enjoy their food which are high in fat and calorie and therefore contributes much to childhood obesity! The American Academy of Pediatrics in a statement declared that: “ advertising directed at children in inherently deceptive and exploits children under the age of 8”

MY RECOMMENDATIONS?

Know Better on what you eat because “tastes good does not mean healthy”

  1. Ban advertising directed at kids or again limit what your kids watch on TV
  2. PREVENTION…. I am writing about this to warn parents about fast food craze which are not always the most nutritious but due to its Tasty High Fat Food Can result in food habits very difficult to break.
  3. Remember… we are still at the losing end of obesity because its one difficult disease to treat. Our main thrust is…

Prevent the Onset of Obesity …

Start the Right Healthy Habit

with the Kids!

Posted in The Truths on Obesity | 1 Comment »

What You Need To Know About High Blood Pressure

August 1, 2006

Imagesfgfg There are lots of misconceptions regarding hypertension or high blood pressure that I always hear from my patients… Let me share with you some of these and the truths about them…

1.      I should not get a high blood pressure since I am anemic.

A very common belief but totally wrong! Anemia is a state where your red blood cells are low and can be due to chronic medical conditions like diabetes or acute blood loss from menstrual periods or bleeding. On the other hand… Blood Pressure is the pressure in the vessels or arteries at which the heart is pumping blood into. So high blood pressure is not synonymous to being NOT ANEMIC because you can well be very anemic but with a BP of 160/100 mm Hg.

2.      My BP is normal between 120/80 to 140/90 mmHg so I don’t need to worry.

Based on the new definition of high blood pressure…120/80 mmHg is no longer normal but a prehypertension stage. This level of BP has been shown in one study to increase ones risk to suffer from heart disease by more than 30%.  Aim therefore for a BP of 110/70 mmHg and below.

3.      I am happy with a BP of 140/90 mmHg… I feel good and does not feel anything. Do I need treatment?

Definitely …and this misconception is the big problem. Not feeling anything is the common reason for avoiding medical advise…and likewise the most common reason for developing complications early.  High BP is a risk factor for developing other diseases like diabetes and high cholesterol. Once you have the triad of diabetes, high BP and high Cholesterol… ones risk to suffer from heart attack and stroke increases >20 fold!!!!

In short…having high BP should not be taken for granted.  Feeling good does not necessarily equate to being healthy. Age is a risk factor for developing chronic illnesses therefore I recommend having an executive checkup yearly after the age of 40.

Remember… The Earlier a disease is discovered…the Better the prognosis of recovery.

It is estimated that approximately 1/3 of patients with high BP do not know they have it…therefore…

Check Your BP! You May Be in for a Surprise!

Posted in Tips on Hypertension | 1 Comment »

The Harm Of TOO MUCH TV

August 1, 2006

2374690649 Got this interesting News Bits from the Diabetes in Control, 2006 issue from the Archives of Pediatric and Adolescent Medicine. April 2006 on the harmful effects of too much TV among our kids.

Link Between Television and Overweight in Children is Discovered:

Researchers from the Harvard School of Public Health (HSPH) and Children’s Hospital Boston found that “kids who spend more time watching television also eat more of the calorie-dense, low-nutrient foods advertised on television.”

This study provides evidence that television is effective in getting kids to eat the foods that are advertised, and this drives up their total calorie intake.” The results of the study showed that each hour of increased television viewing over baseline was associated with a total energy increase of 167 calories — just about the amount of calories in a soda or a handful of snack food.

The Lesson: One Way to Combat Obesity is to…

Limit What Your Kids

Watch on TV!!!

Posted in General Health Tips, Medical News Bits, The Truths on Obesity | 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 »

How Much Salt is SAFE?

August 1, 2006

1237458937_1 When I see diabetic patient, almost always he’s also hypertensive. So not only will I counsel him on carbohydrates and diet to lower blood sugar… but also tips on how to lower salt intake.  Remember… a high blood pressure puts a strain to your heart since its pumping blood against a high pressure!  Controlling your diet of salt can therefore go a long way to a healthier heart!

Let me share with you some facts about salt and Tips To Lower Blood Pressure:

1.  One teaspoon of salt is equivalent to 2400 mg of sodium. Our average meal is estimated to contain 4000 to 6000 mg of sodium.  It is recommended that if you have high blood pressure, intake should be less than 2000 mg of sodium per day.  In practical terms… allow yourself at most 1/2 to 3/4 of a teaspoon of salt per day.

2. Once on a low salt diet…it may take at least 4 to 6 weeks before your taste adjusts to it!  So cutting back on salt…make sure you do it gradually!

3. Limit salt for flavoring and use lemon, herbs or spices instead …to a healthier and a better tasting meal.

4. Eat more fruits and vegetables because they contain less salt than any other food on the table.

5. Common sense advise : no chips and processed foods!  Look at the food labels of processed canned goods..they’re loaded with sodium!!! Rinsing the Canned Tuna for example can do the trick in removing excess sodium!

Last Practical Tip:

    If the Food Tastes GOOD… then it’s HIGH in salt!… 

    … A little sacrifice on a little bland taste can go a long way to …

Healthier Meal and A Helathier Heart!

   

Posted in General Health Tips, Tips on Hypertension | 2 Comments »

How Much Walking Can Prevent Weight Gain?

August 1, 2006

2533140067.jpgFrom the Diabetes in Control, Medical Issue published May 10, 2006 comes an alarming statistics and intriguing recommendation…

It is now estimated that approximately one-third of all children in the United States are either overweight or dangerously close to becoming so.  Erroneous Lifestyle and Habits have been shown to be the culprits. 

The Good News Is….

Walking 2000 more steps a day and reducing your calories by 100 calories per day can prevent weight gain for overweight children. The study results proves that this approach… simple, easy to do and free… can help counter the World’s Obesity Crisis.

As parents…let’s

 Take Charge and Counter This Epidemic of Obesity

Posted in Exercise and Activity Tips, General Health Tips, Medical News Bits, Weight Loss Tips | Leave a Comment »

The Harmless Herbs?

August 1, 2006

Imagesfg A lot of my patients are asking about whether it is safe for them to take Herbals… some are given to them by relatives working abroad. Mayo Clinic, a reputable institution posted a warning to people taking herbal supplements with the idea that… since they are herbs…they should be safe! However…be cautious, because some herbal preparations have active ingredients in them that can interact with the medications you’re presently taking and may cause harm.

Be cautious about taking an herbal

supplement if you’re currently

taking:

  1. Blood pressure medications
  2. Blood thinners like anticoagulants and anti-platelet
  3. Nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen or naproxen
  4. Diabetes medications and
  5. Heart medications

Examples of herbal supplements that may possibly produce harmful side effects when used in combination with certain types of medications include:

  1. Black cohosh
  2. Dong quai
  3. Garlic Ginger
  4. Ginkgo Biloba and Ginseng
  5. St. John’s wort
  6. Chinese Angelica Ephedra (Ephedra sinica)
  7. Ma huang Garlic

The American College of Physicians likewise have published reports of herbal supplements causing liver toxicity and renal failure especially herbs marketed for weight loss purposes…and therefore we as primary health care providers don’t recommend herbal preparations to our patients.

So the next time you pass by a Herbal Supplement Store… remember…

Herbs Are Not Harmless…

Be Cautious!

Posted in General Health Tips, Medical News Bits, Truth About Herbs | 2 Comments »

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