Glycemic Index

The Glycemic Index is a concept developed in the University of Toronto in 1981.  The purpose of the Glycemic Index is to measure the effect carbohydrates have on blood glucose levels.  The Glycemic Index is imperative for anyone who needs to monitor their glucose level due to diabetes or hyperglycemia.  With diabetes reaching epidemic levels in the United States, the development of the Glycemic Index could not have come at a better time.  Each year, more people are diagnosed with this potentially life threatening disease that can cause many serious complications.  It is important for anyone with this condition to familiarize themselves with the Glycemic Index so they can empower themselves and learn which foods should be avoided.

Carbohydrates are a diverse group of foods and all have different ways of breaking down in the system.  People with diabetes have a difficult time breaking down certain foods, particularly those high in carbohydrates, in their system.  Digestion is slow and sugars and starches are absorbed into the blood stream, causing an excess in blood glucose.  Diabetics are often warned to limit their carbohydrate intake because it takes such a long time for most carbohydrates to digest.  However, this is easier said than done and it is difficult, if not impossible, for many diabetics to eliminate carbohydrates from their diet.  This is one of the reasons many diabetics are non-compliant in their treatment.  Because diabetes does not often cause serious complications at onset, many patients refuse to take their medicine and continue eating foods that are high in sugar and starch.

The Glycemic Index is very helpful because it rates different carbohydrates based upon their effect on the different levels of blood glucose.  Those foods that digest rapidly cause the less harm to the system and have a low glycemic index.  The carbohydrates that take a longer time to digest have a higher rate as they cause more harm to the blood glucose level.

The Glycemic Index ranges from one to one hundred.  A low food in the glycemic index has a rating of below 55.  These include fruits, vegetables, whole grains and some pastas.    Foods that fall between the 56 to 69 range are considered "medium" in the Glycemic Index.  They include candy bars, croissants and some rices.

Surprisingly, although a candy bar scores in the medium classification of the glycemic index, it is not as harmful as those carbohydrates that score in the high glycemic index range.  These include corn flakes, white rice, white bread and  baked potato.  In other words, it is easier for a diabetic to digest a candy bar than a baked potato.

Knowledge of the glycemic index is imperative for anyone who has diabetes or who has been diagnosed as borderline diabetic.  To be able to understand which foods have the most impact on blood glucose levels is crucial for anyone fighting this potentially life-threatening condition.

If you or a loved one suffers from diabetes, become familiar with the Glycemic Index so that you learn about the different categories of carbohydrates and which groups should be avoided.  There are many substitutes for carbohydrates that rate high in the Glycemic Index and are available at most grocery stores.  While diabetes is currently without a cure, there are many different ways that people with this disease can life long, productive lives.

How to Avoid Health Problems

Many people consume a lot of junk food on a regular basis to keep them from craving large portions of meals.  However, what you may not realize is that this doesn’t really help you lose weight.  In fact, it may even contribute to a whole string of health problems in the long run, and several organs in your body may be affected as well.  Of course, some of these foods may also contain essential ingredients which, when taken in moderate doses, contribute to one’s well being.  Yet, too much intake of unhealthy food choices can impact your health negatively.  Therefore, you would want to avoid health problems as much as possible.  This can be done by simply adapting your way of living to one that can be beneficial.  Below are some points which you should seriously consider:

            A lot of people experience certain health conditions because they don’t really have any discipline over alcohol.  They would do a lot of binge drinking, which can then do much liver damage eventually.  Going beyond small portions of alcohol intake can be dangerous, and you’ll experience high levels of toxicity in the body.  This can even contribute to the development and growth of cancer cells which would then lead you to have a serious health problem.  Aside from that, over eating can lead a person to see high levels of cholesterol in the body once they’ve done their regular physical check ups at the medical clinics. There’s bound to be some increased risks of heart problems as well as digestive disorders.

            In order to refrain from experiencing problems with your health, you might actually want to reconsider the food you eat.  Instead of going for those which are rich in oils and fats, opt for a high fiber diet.  Grains and nuts contain nutrients which can help you improve your bodily functions.  Fruit juices, while often rich on sugar, can also be beneficial especially when they’re made from natural fruit and not synthetically produced.  Exercising regularly also does well to improve the circulation of blood in the body, and can definitely decrease the risk of experiencing cardiovascular conditions.  Don’t ever starve yourself, since you don’t want to be deprived of all the natural nutrients which can help you perform a lot better, physically and mentally.  Incorporating some reliable dietary supplements such as pills that can boost your energy will also make it a lot easier to maintain peak physical fitness.

These are things which you should look into if you wish to avoid health problems.  There’s nothing more important than being aware of your health, and you would want to ensure that it’s kept safe from illnesses and ailments.

Fitness Tips for the Health Conscious

Everyone has an obligation to him or herself to live a healthy life as much as possible.  The problem, however, lies in the fact that not many people know the best way to go about it.  They would probably want to seek out ways in which they can avoid gaining weight or staying away from possible ailments which can only impact their lives negatively.  They would try to seek out ways to live much healthier lives through the exercise and the implementation of a proper diet.  However, sometimes the results aren’t all that effective.  Therefore, if you’re someone who has sought out proper methods for maintaining peak physical fitness, you can simply look to the following fitness tips:

·          It would be a good start to keep a journal of the food that you eat every day.  With this method, you can actually keep track of your own health.  You may find that you’ve been indulging in way too much carb consumption.  Knowing this allows you to balance it out with every other healthy food group.  You may even want to slip in some details on how a particular fruit and veggie smoothie has helped you acquire some extra boosts of energy when doing your daily routines.  With a journal, you are clued in on your own health, and you will certainly have a reference to base from if ever you visit your doctor.

·          As gut wrenching as it may sound, eat-all-you-cans or buffets should be avoided as much as possible.  Sure , the idea of being able to save a lot of money on meals which allow you to eat anything you want, as much as you want may be practical.  Health-wise, it’s not going to do you any good at all.  You’re not even sure if the ingredients used in these foods are entirely fresh, and you may even be getting more food which is filled with unhealthy substances.  Don’t ever force yourself to consume a lot more food than you can handle just because you want to get your money’s worth.

·          Slip in a bit of protein intake in your diet if you want to live a life that’s filled with the proper nutrition.  You can eat nuts, lean meats or even dairy products.  Protein is essential in order for bodily functions to be carried out at an optimum level.  With protein consumption, you’ll certainly see improvement in your own health.

These are just some fitness tips that you may want to keep in mind.  Planning what you eat is always important, and will go along way in extending your life span too.

Coronary Heart Disease Prevention Tips

One of the leading causes of death among people in the world these days,  based on several studies and health statistics, is cardiovascular disease.  It can be a rather risky condition to suffer from, and many people end up losing their lives when they leave such a condition neglected.  One of the most dangerous types is coronary heart disease, wherein there is massive plaque buildup in the arteries, which would then prevent proper flow of oxygen and blood into the heart.  There area lot of people who have begun to be more proactive with regard to taking preventive measures.  This is made even more significant by the fact that it can be quite difficult to identify the exact signs and symptoms, since they also occur whenever other conditions are experienced.  However, if you’re someone who wants to make sure that you would never suffer from this dangerous disease, below are some tips for you to keep in mind.

●        Stop smoking – Based on the findings of several experts in the health industry, smoking combined with high levels of cholesterol from the consumption of unhealthy foods can increase one’s chances of suffering from heart problems.  The percentage can be rather staggering as well, going all the way up to 350% chances of becoming a victim of a heart attack.   This does not only apply to people who actually smoke, but also to others who expose themselves to second hand smoke.  Therefore, it is necessary to take precaution and avoid being exposed to the carcinogens emitted by smoke from a cigarette in order to keep the heart healthy.

●        Junk food should be eliminated from the diet – Yes, it can be rather delicious.  However, these foods often contain saturated fats, high cholesterol and trans fats which can build up as plaque in the coronary arteries.  This would then clog the arteries up upon hardening, making it difficult for blood and oxygen to be pumped effectively into the heart.  There would also be an increased risk of suffering from strokes.  Thus, a person who wishes to avoid suffering from a heart attack should make sure that they consume healthy foods which are packed with vitamins, minerals and other essential nutrients.

●        Engage in exercise regularly – Being sedentary and inactive can also lead to the development of heart problems.  Therefore, one has to engage in at least 30 minutes of exercise every day for the whole week.  This is to ensure that LDL and HDL cholesterol levels are balanced, which would then lead to the prevention of coronary heart disease making its way into your life.   Apart from that, you’ll also being improving your well being, living a much healthier lifestyle.

Providing the Best in Health and Nutrition for Your Child

Health and nutrition are two of the most important things that you need to focus on in raising a child. This is because a child still undergoes a lot of changes; and, in order to ensure that he will grow with great overall well being, proper nutrition should be provided. This can actually be done with a number of things in mind. However, to be effective on it, you should be committed in doing everything that you can do in order to provide the best for him.

One of the best things to do in order to receive proper guidance in raising your child is to visit a pediatrician regularly. If your child is still very young, you need to keep in mind that there are a number of vaccinations that he has to go through. These vaccinations are very important and are done in order to provide protection for him, against diseases that are dangerous to one’s health. If you visit your doctor on a regular basis, he will be able to show you a simple vaccination program for your child’s health. With a helpful chart and your doctor, you will be able to set up a vaccination schedule, which will be suitable for you and your child.

Aside from that, your child should also receive adequate amounts of nutrients in order to encourage better physical development. You will be able to achieve that by providing him with a multi-vitamin supplement, which you can purchase over the counter of your favorite drugstore. It is best that you follow your doctor’s recommendation when it comes to this. On top of that, he should also be able to tell you how much of the supplement you need to provide to your kid on a daily basis.

There may be vitamin supplements that are recommended by your friends, and you may want to try it out. You can actually do that as well, but it is best to let your doctor be aware of that first.

Keep in mind that a child’s health can also depend on the situation of his teeth. A child with a lot of decaying teeth will not be able to eat properly. Because of that, he may become deprived of the proper amount of food and nutrition, which is not good. To prevent that, you should visit a family dentist together with your child when he is old enough to do so. Through that, the dentist will be able to provide you with his assessment on your kid’s teeth, as well as advise you on things that need to be done to improve his dental condition.

These are the things that you can do in order to ensure that you are able to provide the best in terms of Health and nutrition to your kid. Keep in mind that eating healthy foods like fruits and vegetables should also be practiced, so that your kid would not become overweight.

A Health Advice for Busy People at Work

A Health Advice for Busy People at Work

Many people today find themselves being very busy with work that they often forget about their own health and well being. If you are one of them, you must be feeling tired each night when you go home. You may be thinking that working really hard is good, which is actually right, but you also need to ensure that you are in good health, so that you won’t incur absences. You have to be aware that working really hard without being conscious about your health can lead to a lot of stress, which could also lead to certain types of diseases. Since you don’t want that to happen, it is best that you check out a health advice for you and other busy people.

If you usually spend the whole day at work, you don’t need to worry since there are certain things that you can do in order to become healthier. First thing that you can focus on is the type of foods that you eat. If you eat your lunch outside the office, then there is a big possibility that you eat in fast food outlets with your colleagues. If you can’t help but to do it this way, then what you can do is to become more conscious on the types of foods that you order. Make sure that they are not oily or fatty. As much as possible, you should also avoid processed foods, since they are really unhealthy.

If you can designate time to prepare your packed lunch though, then that is the best thing to do. For protein source, you can focus on lean meat, chicken without the skin, turkey, or fish. Pair it up with a healthy source of carbohydrates like whole grains and such. Do not forget to include a banana, lettuce, mango, or any type of fruits and vegetables, so that you will have a balanced diet.

Preparing your own lunch will not just ensure that you will be eating a healthy diet, but it will also help you in saving money. On top of that, you no longer have to wait for your order to be served since you can eat your lunch whenever you need to. All you have to do is to go to your office pantry, put your packed lunched in a microwavable container, and heat it for a few minutes or so. When you do this, there is a big possibility that your friends would follow your lead.

This is a health advice that you can follow in order to become healthier even when you are filled with a lot of work. Keep in mind that you can also do some stretching whenever it is your break time, so that you can get rid of all the strains in your neck and arms after being in front of the computer for hours. 

Vitamin E is the Rodney Dangerfield of the vitamin world – it gets no respect.

You may have heard that vitamin E is not “safe.” Or not to take vitamin E because it might raise your risk of lung cancer, it thins your blood, or even increases your risk of death…

But studies show vitamin E protects you from at least 10 different kinds of cancer.

And we don’t need any new inventions or drugs to prevent cancer. All we have to do is recreate our native environment.

You see, cancer was almost unknown in the ancient world.

In a study completed just recently and published in the journal Nature, researchers looked at tissue samples from hundreds of Egyptian mummies. There should have been evidence of cancer in all of them, according to modern cancer statistics. And mummification would have preserved any sign of tumors.

But instead of finding cancer in nearly every mummy … they found only a single case. The hundreds of other mummies showed no sign of cancer at all.1

These results would be impossible if cancer were not an entirely modern plague. Statistically, it could not happen.

And it wasn’t because Egyptians didn’t live long enough to get cancer. The mummies had evidence of age-related problems like brittle bones and hardened arteries.

Even as recently as 1930, cancer rates were 460% lower than they are today.

But with the development of modern farming practices that strip our food of its nutrients like vitamin E, cancer rates have shot up.

The Oldest Cancer Fighter Is New Again

Vitamin E protects you because it stands guard on the outer layer (the membrane) of all your cells. It’s your cells’ first line of defense against attacks from things like pollution, toxins, and other free-radical damage that makes them older and weaker.

As an anti aging doctor, I’ve always thought of vitamin E as the original anti-aging “medicine” – the original antioxidant. In fact, did you know that the ORAC scale, which was developed to measure the antioxidant power of foods, is based on comparing foods to the antioxidant effects of vitamin E?

The ORAC scale measures the “trolox equivalent” of foods, and trolox is a vitamin E derivative used as the benchmark to measure free-radical fighting power.

Vitamin E works to prevent cancer partly because your immune cells rely on it. They must have it to keep you from getting sick.2

But vitamin E’s biggest effect is that it puts a cold stop to free-radical attacks on cell membranes, which can cause carcinogenesis, or formation of cancers.3 That’s why vitamin E is the standard for comparing antioxidant power.

Vitamin E blocks the formation of carcinogens, especially nitrosamines. These are cancer-causing compounds that can come from smoke (cigarette, chimney or industrial), and can also form in the stomach from nitrites in the cured (processed and preserved) meats typical of the Western diet.

The newest research is on prostate cancer. Prostate cancer may be caused by a specific kind of stem cell in the prostate. We are learning that one of the reasons why prostate cancer seems to come back is that most prostate treatments get the tumors, but not these stem cells.

A new study found that the gamma-tocotrienol form of vitamin E not only stops prostate cancer cells from forming, it also keeps any cancer cells from invading. And, vitamin E also sensitizes cancerous cells so that other treatments can kill them.4

And there are hundreds more studies on vitamin E’s effectiveness against cancer. Here are just a few:

• One study done just a few months ago looked at about 1,000 people and found that high intake of vitamin E reduced the risk of pancreatic cancer by 40%.5

• The Nurses Health Study looked at 83,234 women over 14 years. It found that pre-menopausal women with a family history of breast cancer who took in the most vitamin E had 43% fewer cases of breast cancer.6

• A study just completed in Cancer Prevention Research took animals with lung cancer and then gave them vitamin E. Researchers found that the delta-tocopherol form of vitamin E strongly inhibited tumor growth.7 In people, studies have shown that higher levels of vitamin E protect against lung cancer.8

• The Harvard School of Public Health did a huge study on supplements and the risk of colon cancer. The study looked at over 676,000 people and followed them from 7 to 20 years. They found that taking in more than 200 mg of vitamin E a day from both food and supplements reduced the risk of getting colon cancer by 22%.9

• And a study I read that hasn’t even been published yet showed that high intake of vitamin E is correlated with greater survival for all people who have gliomas (spine or brain tumors).10

• Vitamin E’s benefits can even cross generations. The same study reports that mothers who took vitamin E and other antioxidants throughout their pregnancies had children with fewer incidences of glioma.10

Many other studies point out that people with cancers of the cervix, colon, stomach, rectum, liver and pancreas all have low levels of vitamin E.

As it turns out, vitamin E is becoming essential in the fight against cancer. In fact, they even use vitamin E to protect people from the effects of some chemical breast and lung cancer treatments.

This makes vitamin E the most important fat-soluble antioxidant you have.

Eight Is Enough To Fight Cancer

What you may not know is that vitamin E is not just a single vitamin.

It’s really a group of at least eight “vitamers,” all with vitamin E activity, named tocochromanols.

Four of those are called tocopherols and four are tocotrienols. They’re all antioxidants, and each has its own unique health properties.

You may have heard of the alpha tocopherol. It’s the one you’ll see on most vitamin supplements. It’s also the one your body has the most of but be careful… you don’t want to start getting huge doses of it.

Not only is it the tocopherol with the least heart benefit, but when you take too much of it, you cause a decreased absorption of gamma-tocopherol. Gamma has been shown to have a lot of benefit for your heart and blood vessels.

Also, tocotrienols have benefits that tocopherols don’t have. They help lower your triglycerides, and your blood pressure.

Tocotrienols also lower your cholesterol by “attacking” a cholesterol-creating enzyme called HMG-CoA.11

Tocotrienols also work in your blood in other ways. A new study by researchers looking to help people’s brains shows that tocotrienols in natural vitamin E supplements build up inside the blood and protect your brain.12

What this means for you is that you need this important form of vitamin E to support normal, natural heart and blood function.

So, how do you get vitamin E that has the right amount of tocopherols and also contains tocotrienols?

Source #1) Oils – You can find high concentrations of tocotrienols in oils like palm, coconut and wheat germ. You should be able to pick these up at a health food store or specialty grocer. Keep in mind that soybean oil and sunflower oil have NO tocotrienols. In fact, the only sunflower (also called safflower) oil you would ever want to consume is the cold, polyunsaturated kind that you store in the fridge. This has the healthy fats.

Personally, my favorite oil is annatto. I first encountered it in the Andes Mountains. After you ascend the Andes from the east and start down into the Amazon basin, annatto grows in the foothills before you get to the dense rainforest.

The natives there recognize annatto as a powerful health tonic, and even use it as a dye. This is because annatto has compounds with a unique reddish-orange color that are chemically similar to beta-carotene – which gives carrots their color.

So, it’s not surprising that beta-carotene-filled foods like cranberries and carrots have tocotrienols, too.

Annatto oil is full of tocotrienols, especially the delta tocotrienol, and has almost no tocopherols.

Source #2) Eggs and Avocadoes – Eggs and avocadoes are almost perfect foods. Whether it’s vitamins, proteins, minerals or nutrients, they’re a great source for all of them.

Source#3) Nuts – I’ve heard nutritionists claim that walnuts have vitamin E, but they have very little. Pecans and Brazil nuts have a good amount, but the kings of vitamin E are hazel nuts and almonds. One handful a day will significantly boost your intake of vitamin E.

Source #4) Plants – Alfalfa leaves have a lot of vitamin E, but the seeds and sprouts do not. You can get dehydrated leaves at most health food stores. Asparagus, Brussels sprouts, parsley, spinach and broccoli also have vitamin E.

Source #5) Fruit – Black currants, blackberries and the avocado pear all have vitamin E, as do dried sultana grapes – raisins!

Source #6) Grass-Fed Beef – Do you know why all those nutritionists tell you that beef doesn’t have a lot of vitamin E? Because the only beef they know about – commercial, grain-fed beef –doesn’t have a lot of vitamin E. Grass-fed beef, on the other hand, has four times as much.13

Source #7) Supplements – Remember, getting your vitamin E from natural sources will give you a mix of tocotrienols and tocopherols. Plus, your vitamin E will have all its micronutrients, co-factors and minerals, just like nature intended.

But, most people are unlikely to eat a wide enough variety of foods to get enough vitamin E, so you can supplement.

• You’ll want to get a mix of tocopherols and tocotrienols,
• Don’t take too much alpha tocopherol. I recommend 200 IU (about 20 mg).
• Take tocotrienols a few hours apart from other sources of vitamin E so that the alpha-tocopherol doesn’t lessen their benefits.

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