Marathon Training Diet & Nutrition

Ever thought about the importance of a marathon training diet plan?

When you are getting prepared for a marathon running event you need to follow some diet guidelines in order to succeed.

A long distance run is going to place demands on your body that are extremely intense. This means that a regular meal plan is just not going to give you the healthy nutrition that you will need in order to perform at your maximum ability.

Not to speak about possible downside effects if you don't get the right nutrition during your marathon preparation.

What to Include
Complex carbohydrates are still going to be the foundation of your marathon training diet. Loading up on these types of carbs will help you fuel your body with the kind of energy that is going to be required to complete a long distance marathon.

Whole grain bread and pasta are definitely some of the foods that should be on your training table.

Remember that your actual metabolic needs are going to be based on age, sex and weight in addition to your training routine.

Marathon Training Diet

Percentages Count
Check and see how intense your training schedule is going to be and you can calculate your marathon training diet menu accordingly.

The higher your weekly mileage the more serious you must be about making sure you are getting the right amounts of carbs, fats and proteins.

A few guidelines:

- 60-65% of your daily calories should be in the form of complex carbohydrates
- 20-25% of your daily calories should be from high quality proteins
- 15-25% of your daily calories should be from unsaturated fats (minimal use of other fats

**If weight training and body building are part of your exercise schedule you should increase the protein percentage to as much as 25-30%.

A normal diet for a runner could well be constructed as 30% protein, 25-30% unsaturated fats and 40-45% carbohydrates.
Fundamental Features Of A Marathon Training Diet
There are some fundamental features that a marathon diet should include. If you want to be successful in your distance running events then your training meals should be based on:

- Eliminating those unhealthy sweets and processed foods
- Staying hydrated with an adequate supply of water
- Avoiding alcohol and nicotine
- Moderating your caloric consumption
- Gradually ‘upping' the amount of complex carbs in your diet according to the intensity of your training schedule.
- Making sure that you are balancing the percentages of fats, carbs and proteins in your preferred diet for marathon training.
Foods And Beverages That Should Be On Your Training Table

Before the Run

Load up on healthy veggies, fruits, proteins and water. Make sure that you include fresh fruits and vegetables as part of your daily choices. Bananas, berries, apples, nuts, pastas, whole grain cereal, whole grain bread, rice, leafy greens and root veggies are some of the foods for you to eat on a marathon training diet.

Always drink 8-12 full glasses of water every 12-24 hours. You should keep your body hydrated with additional water during your training runs and gym workout sessions.

Healthy proteins come in many forms. You can include eggs, fortified cereals, poultry, lean beef and seafood.

During the Run

Nuts, trail-mix and raisins are some of the foods that people include on their marathon diet. These are foods that they can enjoy while they are participating in a long distance run.

Do not neglect your body's need for hydration; always keep that water bottle handy.

These marathon running tips may come in handy as well.

Post-Run

A banana, some honey, a handful of berries, an orange or a fresh pear will help you instantly give your body some rehydrating energy.

It will take a little time for your body to re-group after a marathon event which means you need to replenish with an energy drink such as Gatorade as well as some refreshing water.

You will also need to make sure that your post-marathon training diet includes extra amounts of protein, fats and carbs.

Lighter food choices during the first few hours will be your best bet.

How Your Body Benefits From A Marathon Training Diet

When an athlete is preparing his body with endurance training your metabolism will begin to transfer its focus onto that stored body fat. This means that as the easier energy fuel is consumed from those dietary carbs the next choice for fuel will be your available 'fat'.

Most dedicated athletes and runners already realize that this change occurs during a long marathon. It is simply going to be easier for you if your body has already begun to become accustomed to this type of transformation.

In addition a quality marathon training diet plan is going to improve your overall health, boost your alertness and help you shed any unwanted fat. This means that you will be able to run a strong, powerful event because you made the correct dietary choices.

Here is a website to read up more on marathon training diet.
http://www.marathon-training-program.com/diet-for-marathon-runners.html

Are You Getting Enough Folic Acid?

Eat these foods to up your folic acid intake


Have you had your daily helping of folic acid today? There’s no better time to get your intake of this vital B-complex vitamin that your body uses to create red blood cells on track than National Folic Acid Awareness Week (January 8-14).

You need 400 mcg of folic acid in your daily diet, according to The National Council on Folic Acid. Getting less can result in a number of serious health problems, including heart disease, cancer, obesity, macular (retina) degeneration, Parkinson’s disease, depression, anemia and rheumatoid arthritis (eek!). It’s also vital for expecting mothers as it can help prevent birth defects—including Down’s Syndrome—by 50 to 70 percent, according to the Centers for Disease Control and Prevention.

Luckily there are plenty of ways boost your daily folic acid intake. Taking a folic acid supplement is the surest (and easiest) way, but eating fortified foods such as sunflower seeds, spinach, eggs, as well as grains, pastas, and cereals can also do the trick. So eat up!

Why Eggs Make a Healthy Breakfast

Healthy eaters know that a quality breakfast sets the tone for the day’s meals.

A guaranteed way to start your day off right? Protein-packed eggs.

This breakfast superstar contains a nutrient called choline, a type of B Vitamin. An increase in choline intake improves nervous system function and cardiovascular health.

Eggs also promote weight loss (yes!). A trial study of 160 overweight people by university researchers in The FASEB Journal compared the effects of starting the day with either two eggs or a bagel. Both meals contained the same amounts of calories and weight mass. The egg eaters lost more weight, had a bigger drop in waist size, and said they felt more energized than those who ate bagels. Why? The protein in eggs keeps you full, preventing you from eating foods that are high in fat and sugar.

If you love to work out, you have to work protein into your diet. It aids muscle repair after a cardio or weight-training routine, while also providing you with energy. Hard-boiled eggs are an easy recovery snack!

However, we should always follow nutritional guidelines and how many eggs do you think we should eat per week?

Sushi served on Body

Previously, there's news on sushi served on the body of pretty ladies/babes dressed in bikinis.Which attracted many people to visit the restaurant for a meal.



Now, there is...
Picture: Shown Steven Lim lying down with sushi laid on his body.

Will your appetite go off after looking at this picture? (For me, yes!)

This move was done by the infamous Singaporean, Steven Lim.

Personally, I think he is just trying to attract attention. Judging purely from the picture, where he hand signalled a victory sign.

Is this a form of food art or food disaster?

8 Snacks That Fight Heart Disease

1. Apples
Maybe it's due to their ubiquitous nature, but apples don't get enough credit. Never mind it doesn't get the same health billing as exotic goji berries -- the humble apple is king, especially when it comes to fighting heart disease.
Apples frequently feature in heart health studies, and it's no wonder. When compared to the most commonly consumed fruit in the U.S., apples rank second only to cranberries (not the most snack-friendly food!) in antioxidant activity. They're also chock-full of pectin, a fiber that interacts with other phytonutrients found in apples to deliver a host of cardiovascular benefits.
How they help: Quercetin and other apple antioxidants combat oxidative stress that can lead to atherosclerosis and other cardiovascular problems, while pectin helps lower LDL (bad) cholesterol, a precursor and contributor to heart disease. Apples are also anti-inflammatory, which helps support overall vascular health.

2. Garbanzo beans (chickpeas)
In his book The 150 Healthiest Foods on Earth, Jonny Bowden cites a study of 10,000 men and women that associated regular consumption of legumes with a 22 percent lower risk of coronary heart disease.
How they help: All beans are a good bet for heart health, but garbanzo beans are the winner when it comes to reducing your risk of coronary heart disease. They're packed with soluble fiber -- which helps lower cholesterol -- in addition to heart-protective antioxidants, potassium, and omega-3 fatty acids. Aim for four servings a week. Aim for four servings a week.

3. Almonds
Researchers comparing evidence from four large epidemiological studies found that regular consumption of nuts was associated with a 37 percent reduced risk of coronary heart disease. Why choose almonds over other nuts? It's simple: Calorie for calorie, they're packed with more cardioprotective nutrients than just about any other nut (walnuts are a close second).
How they help: Almonds house a slew of heart-healthy nutrients, including fiber, vitamin E, potassium, and magnesium. Magnesium contributes to healthy blood pressure, and potassium is essential for helping your heart pump blood. Almonds are also rich in monounsaturated fat -- the healthy kind -- which has been associated with lower levels of heart disease in countless studies.

4. Blueberries
Studies show that high blueberry consumption (one to two cups per day) can improve cholesterol levels, lower triglycerides, and protect against oxidative damage that could lead to clogged blood vessels, a sign of heart disease.
How they help: Blueberries are powerful pellets of antioxidants (especially manganese and vitamins C and E) that provide protection on a cellular level. In addition to lowering LDL ("bad") cholesterol and raising HDL ("good") cholesterol, the phytonutrients in blueberries also prevent plaque buildup in the arteries, protect blood vessels, and support healthy blood pressure levels.

5. Dark chocolate
In 2004, Columbian scientist Oscar Franco and his team of researchers published an article, in the British Medical Journal, that proposed a natural dietary means to reduce heart disease. It was dubbed the "polymeal" and researchers asserted that, if eaten daily, the seven proposed food groups could cut risk of heart disease by more than 75 percent. One of those seven foods was dark chocolate, which, as an individual component, was found to reduce risk of cardiovascular disease by an incredible 21 percent.
How it helps: Dark chocolate has a high percentage of cocoa. Cocoa is incredibly rich in compounds known as flavanols (a type of flavonoid), which help prevent clogged arteries, thereby reducing the risk of heart attack and stroke. Dark chocolate has also been shown to decrease blood pressure.
Snack smart: A small amount of dark chocolate is healthy for most people. Stick to small portions (about a two-inch square, or no more than an ounce) of chocolate with a high cocoa content -- 70 percent or higher.

6. Grapes
Grapes are high in various heart-protective nutrients, including vitamin C, vitamin B6, potassium, and flavonoids.
How they help: Grapes support cardiovascular health primarily thanks to their antioxidant and anti-inflammatory effects. Together, these nutrients promote healthy blood pressure, reduce LDL cholesterol, and help your heart pump blood. B6 is a powerful anti-inflammatory agent that helps minimize the risk of inflammation, atherosclerosis, and hypertension.

7. Figs
Figs deliver a high dose of fiber, which is necessary for any healthy diet plan, but it's because they're so high in potassium that they made this list.
How they help: Time and again, studies have linked potassium-rich diets with healthy blood pressure levels and significantly lower rates of heart disease and stroke. It's interesting to note that high dietary sodium intake (common in today's modern diet of processed food) has been closely associated with a higher rate of hypertension -- and potassium helps combat that.

8. Walnuts
Like almonds, walnuts are rich in heart-healthy antioxidant vitamin E, potassium, and magnesium, but they really shine thanks to a good dose of omega-3 fatty acids. Just one quarter-cup serving contains nearly 95 percent of your daily dose.
How they help: Walnuts lower LDL cholesterol, help regulate blood pressure, and protect against excessive clotting and inflammation. Omega-3 fatty acids are antiatherosclerotic, meaning they help prevent (and may even reverse) atherosclerosis, the progressive thickening and hardening of the artery walls created by fatty deposits. In other words, omega-3 fats are the "good fat" you've heard about, and they're fantastic at fighting deadly atherosclerotic heart disease.
Snack smart: A good portion of the nutrients in a walnut is found in its skin, so go for whole, raw nuts with the skins on. Jessica K. Black, author of The Anti-Inflammation Diet and Recipe Book, recommends consuming omega-3 fatty acids three to four times a week -- so just grab a handful and munch.

Article source: http://www.caring.com/articles/more-snacks-that-fight-heart-disease

10 Foods to Help You Fight High Cholesterol

According to the American Heart Association, "You can reduce cholesterol in your blood by eating healthful foods, losing weight if you need to and exercising." What follows is a listing of the most potent foods to add to your diet if you want to fight high cholesterol and drive your levels down using your diet as a primary tool.

1. Shitake Mushrooms
The active component in shitake mushrooms--eritadenine--has been found to lower cholesterol levels in animal studies. The more eritadenine the animals received, the more their cholesterol levels dropped.

2. Walnuts
A study in the April 2004 issue of Circulation found that when walnuts were substituted for about one-third of the calories supplied by olives and other monounsaturated fats in the Mediterranean diet, total cholesterol and LDL (bad) cholesterol were reduced. Walnuts contain the beneficial omega-3 fatty acids, which are known to be excellent for the heart.

3. Uncooked Soy
A new study found that eating two servings of soy protein a day can lower cholesterol by up to 9 percent--but it must be uncooked to have benefit. "Soy protein increases the activity of low-density lipoprotein receptors primarily on the liver that clears it from the body. Eating soy protein increases the activity of these enzymes that break down the cholesterol," said study author James Anderson, a scientist at the University of Kentucky in Lexington.
Good soy sources would be edamame or soy nuts. "Soy-fortified muffins, cereals or nutritional bars in which the soy protein was baked at high temperatures do not provide the benefit," Anderson said.

4. Blueberries
Researchers with the U.S. Department of Agriculture have identified an antioxidant in blueberries called pterostilbene (it's similar to resveratrol, the antioxidant found in grapes and red wine). This compound has effectively lowered cholesterol levels in animal studies.

5. Salmon
This fish is a particularly good source of omega-3 fatty acids, which are known to lower LDL cholesterol while raising the good (HDL) kind.

6. Garlic
Numerous studies have demonstrated that eating garlic regularly reduces LDL cholesterol and raises HDL levels.

7. Avocado
Avocados are rich in oleic acid, a monounsaturated fat known to help lower cholesterol. In fact, one study found that people with moderately high cholesterol levels who ate a diet high in avocados for one week had significant drops in total and LDL cholesterol levels, and an 11 percent increase in the good HDL cholesterol.

8. Black Beans
Black beans and other legumes are high in dietary fiber, which is an excellent cholesterol fighter.

9. Apples
Rich in both pectin and fiber, along with powerful antioxidants, including quercetin, catechin, phloridzin and chlorogenic acid, apples help lower bad cholesterol while raising the good kind.

10. Dark Green, Leafy Vegetables
According to the National Heart, Lung and Blood Institute's Family Heart Study, participants who ate four or more servings of fruits and vegetables a day had significantly lower levels of LDL cholesterol than those who ate fewer servings. Among the most powerful veggies are the dark green, leafy variety, such as spinach, kale, collard greens and Swiss chard

Article source: http://ezinearticles.com/?10-Top-Foods-to-Help-You-Fight-High-Cholesterol&id=94149

Will 'Fat-Free' Food Help You Lose Weight?

When you see “Fat-Free!” emblazoned on the front of your favorite snack food, what goes through your mind?

“Awesome! Now I don’t have to worry about gaining weight when I want to eat these.” But does “fat-free” really mean you won’t get fat eating it? Does it mean you can eat more of it?

That is NOT the case. It is just without the fat calories. While a “fat-free” product may seem like it’s giving you free reign to go hog-wild, take a moment to compare the nutrition facts panel on the fat-free box to the full-fat version or a similar product. Chances are the calorie count is the same or pretty darned close.

How is that possible? When food manufacturers take the fat out of a product, they also remove the flavor. So, if they expect anyone to buy it, they have to find a way to put the taste back. The usual culprit for balancing out flavor loss is adding in more sugar. And what do you get when you reduce the fat and increase the sugar? Calories. Remember “fat-free is not always low-calorie nor it is calorie-free.” The key is to watch your total caloric intake and have a balanced lifestyle - the calories you take in versus the calories you burn off.

UK Teen Eats Chicken Nuggets for 15 Years, Nothing Else

We all may be guilty of overindulging in our favorite food every now and then. But it seems like one British teen has taken her single food addiction to a whole new level.

Stacey Irvine, 17, of Castle Vale, Birmingham, loves eating McDonald's Chicken McNuggets. So much so, in fact, that it's been her main-choice meal for the past 15 years, according to a report written by the ABC News and UK Daily Mail.

Early this week, Irvine was rushed to the hospital because her body was depleted of necessary vitamins and minerals, the Daily Mail reported. Irvine, a factory worker, told the Daily Mail that she has never eaten fruits or vegetables.

While many psychiatrists label food addiction or even picky eating as mental health disorders, it is not found in the Diagnostic and Statistical Manual for Mental Health Disorders.

"This is pretty uncommon," said Dr. Sue Varma, a psychiatrist at NYU Langone school of medicine. "Usually, when we see food addiction, we see overconsumption of food and not limiting to one food."

Ever since Irvine was introduced to Chicken McNuggets by her mother when she was only two years old, she's been hooked, she told the Daily Mail.

"I just couldn't face even trying other foods. Mum gave up giving me anything else years ago," Irvine told the Daily Mail.

Varma said that Irvine's restriction to one food may be a symptom of a larger psychological issue.

"Some people with neurological and developmental conditions prefer a limited range of food," said Varma. "In general, it might have to do with feeling comfortable in being restricted in range."

Irvine said she's tried other meals, but nothing is as delicious to her as the nuggets - any brand, really.

Chicken nuggets are considered comfort food for many because of the high carbohydrate intake and their fried taste.

Overindulgence of comfort foods may be a sign of depression and anxiety, according to Varma.

"You see it in younger kids with separation anxiety," said Varma. "Someone restricting to this extent should be evaluated for physical deficiency and cognitive development."

While it's unclear what role the family has had in Irvine's situation, in cases like this, Varma said, it's even more important for families to be involved in the recovery.

"In a lot of disorders with children, kids need their own therapy, but families need therapy too," she said. "Realize that just the way you would take your child to pediatrician, going to a mental health physicians is the same and just as important."

Bad Mood? Blame Mild Dehydration. Study Suggested

A new, small study of 25 women suggests that being mildly dehydrated can take a toll on women's mood and cognitive function.

In the study, published in the latest issue of The Journal of Nutrition researchers found that dehydration was a prime factor in causing headaches, loss of focus, fatigue, and low mood while both exercising and resting.

US magazine TIME reported last week that the women in the study experienced the bad effects from only mild dehydration -- about one percent lower than optimal hydration levels.

The Huffington Post also cites a 2009 study conducted by Tufts University researchers in the US that found "that dehydration leads to fatigue, confusion, and a negative mood among young female athletes''.

TIME reports that while men weren't included in the research, the results likely apply to them as well.

To stay hydrated, opt for plain water or other non-alcoholic and caffeine-free drinks. While exactly how much water you need to drink daily varies and isn't well defined (some experts say eight glasses a day is too much), one good measure is to check the color of your urine: "if it's darker rather than nearly clear, you need more water," writes TIME.

* 8 glasses of water a day is too much?? (I thought that was the norm)

Dim light at night may trigger Obesity

Came across this article:

Research have shown that persistent exposure to light at night may lead to weight gain.

Research was done on mice and it was found that mice exposed to light over 2 months experienced gain in body mass which is 50% more than other mice who slept in normal light-dark cycle; although there is no difference in activity levels and consumption of food.

Also, light at night make the mice want to eat at the wrong time to properly metabolize their food. The Ohio State scientists think the light may be disrupting levels of the hormone melatonin, which plays an important role in metabolism. Light exposure at night may disrupt the expression of clock genes, which help control when animals eat and when they are active.

The results also state that if the research is true in people, that could mean that eating late at night might be a serious risk factor for obesity.

http://www.naturalnews.com/030199_lights_obesity.html#ixzz1keSrEc2t

If you switch on your light while sleeping, it's time to change your habit just in case this is true!

GI Diet

Since we were talking about GI diet in class last week, I shall share a little of what I read online; so here goes…

The GI diet is big in the news right now, with businesswomen, first ladies and pop stars all reportedly using this diet to control their weight. Using the Glycaemic Index (GI) as a guide, no food groups are excluded - it takes the best fats, carbohydrates and proteins and offers you a plan that will help you banish cravings, lose weight and improve your health, all while eating satisfying foods. The GI diet is said to be particularly suitable for people with an underactive thyroid, people who have type 2 diabetics, and people who have polycystic ovaries (PCOS). This is because following the plan will help to slow down the release of energy from food and stabilise insulin levels. Following a low GI way of eating will help all of the above conditions. However, we can all benefit from better control of blood sugar and insulin levels – even if we don’t have any of the conditions mentioned.

The theory behind low GI diets is similar to that behind low-carbohydrate diets. That is, high GI foods raise blood sugar and insulin levels and cause weight gain as well as energy highs and lows. If you eat low GI foods, you'll lower your blood sugar and insulin levels, maintain a steady level of energy and you'll lose weight if you need to, or maintain it if you don’t. The GI diet isn’t only suitable for people who want to lose weight - a low GI way of eating can be beneficial for everyone, including people who want to maintain their weight and people wanting to eat healthily. While you can’t work out the GI value of a food, there are easy ways to follow this eating plan. A lot of supermarkets now lable foods if they are low GI and any good GI diet website gives lists of foods that can be used for guidance on what foods are high, medium and low GI.


A breakdown of questions and answers of GI diets/food…


1. How does it works?

The Glycaemic Index runs from 0 to 100 and usually uses glucose - which has a GI value of 100 - as the reference. The effect other foods have on blood sugar levels are then compared with this. In simple terms, the GI index tells us whether a food raises blood sugar levels dramatically, moderately or a little bit. Foods that have only a slow, small effect on blood sugar have a low GI value, while those causing a rapid and massive rise in blood sugar have a high GI value.

2. What affects the GI value of a food?
There are several things. Firstly, the overall nutrient content of a food will affect its GI. For example, fat and protein affect the absorption of carbohydrate. This helps to explain why chocolate, which is high in fat, has a low GI value. It also explains why high-fat crisps have a lower GI value than low-fat jacket potatoes. Whole milk also has a low GI value because it's packed with protein and fat.

How you cook a food, the degree of processing and the ripeness and variety of a fruit, for example, also affect its GI. Even the structure of the carbohydrate itself influences the GI. For example, processed instant oatmeal has a higher GI than traditional rolled oats used to make porridge. This is because, as a result of the processing, the starch in instant oats is more easily exposed to digestive enzymes, causing it to break down and enter the bloodstream more rapidly.

Meanwhile, some foods have low GI values because they are packed with fibre, which acts as a physical barrier, slowing down the absorption of carbohydrate into the blood.

3. Are there any cons to GI diets?
As outlined above, one of the main limitations to GI diets is the fact it's difficult to identify the GI value of a meal. Meanwhile, some foods with a low GI value are also packed with fat and/or salt and contain few nutrients. Chocolate and crisps, for example, are high in fat and contain few vitamins and minerals. Meanwhile, a 50g pack of salted peanuts contains around 5g of salt - that's almost the maximum amount recommended by nutrition experts for good health!

Consequently, it's possible to follow a GI diet that's packed with fat and lacking in many of the nutrients you need to stay healthy. However, most GI diet plans come with advice to cut down on the amount of fat you eat and recommend avoiding many of the high-fat, low GI foods. For example, they recommend choosing skimmed milk over whole milk.

JAMIE OLIVER

This link might be interesting and useful to you guys:
http://www.jamieoliver.com/foundation/

There's quite a bit of stuff to read if you explore the website further! One thing that I found useful is this few paragraphs below:

Why is school food important?

There is an obesity epidemic in this country,and the emotional and financial costs of this epidemic are huge. The UK has the highest rate of childhood obesity in Europe, with 25% of young people being classified as obese or overweight. The Government’s Foresight report suggests this will only get worse, with 40% of Britons expected to beobese by 2025 – unless we all do something about it. 

A school meal accounts for one-third of a child’s daily nutritional intake. For many children up and down the country, the majority of food they are fed at home is either made up of ready meals, takeaways or – in the worst cases – nothing at all. This means the meal they eat at school will be the only nutritious food they eat that day. Encouraging children to make better food choices at school is absolutely vital.

Jamie has long advocated that children who are fed better, do better. Recent research supports this and has proved that no matter what background a child is from, a hot, nutritious meal at lunchtime improves their behaviour and concentration in the classroom in the afternoon. This is yet another reason why school meals should matter to everyone who cares about the future of the UK’s children.
-


With that, I am gonna leave you with the website, happy exploring :D

Losing weight by using the Right Tableware?

Recently, many of my friends around me are trying to lose weight. Which I do not know why! They did not exercise, they just consume lesser calories, by making use of one of the Apple application which tracks the amount of calories they consume per meal.

Therefore, I found another method that one can lose weight:

Losing weight and eating right could be as simple as switching up your tableware and redecorating your dinner table.

At least, those are the findings of a new US study which suggested that when participants chose smaller plates in contrasting colors, they reduced their portion size between 9 to 31 percent.

Published in the Journal of Consumer Research and released Wednesday, the study points out that the average size of dinner plates has increased by almost 23 percent since 1900.

For one of their experiments, researchers asked 225 students to pour a specific amount of tomato soup into one of seven different bowls: one control bowl, three smaller bowls and three larger bowls.

As predicted, participants served less than the target serving in the smaller bowls and served more than the target serving in the larger dishes.

In a follow-up experiment at two summer camps, those who used larger bowls were also observed to over-serve themselves by up to 31 percent more than normal.

Meanwhile, researchers point out that eating just 50 more calories a day could result in a five-pound weight gain each year.

Another way to prevent overly generous portions sizes is to color-coordinate food and tableware.

That is, instead of using a plate that matches the food color, researchers suggest using a contrasting color to serve as a visual gauge of their meal.

For example, when participants ate their red, tomato-based pasta off a white plate or a white-sauce pasta on a red plate, they reduced the amount they served themselves by 21 percent.

Changing the the color of the tablecloth reduced how much they served themselves by 10 percent.

"In the midst of hard-wired perceptual biases, a straightforward action would be to simply eliminate large dinnerware –– replace our larger bowls and plates with smaller ones or contrast ones," the authors conclude.

In the US, the Small Plate Movement also advises Americans to eat their largest meal off 10” plates once a month. The movement was launched by Cornell University, where the study was also conducted.

Another study published in the same journal found that people who use bigger forks tend to eat less.

http://sg.news.yahoo.com/lose-weight-using-tableware-study-161453412.html

How true is this study? I wonder...

Fatty Liver in Your Body

It's Chinese New Year! The seasons of eating New Year goodies - that are mostly unhealthy.

Do you know that you can have a fatty liver even without/little consumption of alcohol?

This is what I have found:

Once considered a middle-aged disease and associated with excessive alcohol drinking, fatty liver disease is now affecting more young people who drink little or no alcohol.

"The incidence of fatty liver in Singapore is increasing just like in most parts of the developed world. Many of the relatively young people whom I treat for gallstone disease also have fatty liver," says Pierce Chow, senior consultant at the Department of General Surgery of Singapore General Hospital (SGH) and professor at the Duke-NUS Graduate Medical School Singapore.

The good news is a simple fatty liver condition is reversible in most cases.

However, if it is not managed properly, it can lead to a more serious liver disease called non-alcoholic steatohepatitis (NASH) where the fatty liver becomes inflamed.

NASH may progress to permanent scarring and hardening of the liver, a condition called liver cirrhosis. People with liver cirrhosis have a higher risk of liver cancer.

Symptoms of fatty liver disease

Early non-alcoholic fatty liver disease usually shows no symptoms. However, you may experience the following:

• Tiredness
• Bloatedness
• Loss of appetite
• Pain in the right upper abdomen

Late symptoms relate to the complications of liver cirrhosis and include nausea, jaundice, swollen abdomen and poor concentration. A fatty liver also carries a higher risk of liver failure, should surgery of the liver be required, mentions Chow.

What causes fatty liver disease?

A fatty liver is an abnormal accumulation of fats in the liver cells.

Non-alcoholic fatty liver is closely linked to obesity, diabetes and the metabolic syndrome, conditions which are also on the rise. Studies have shown that 80 per cent of obese people and 70 per cent of people with diabetes have fatty liver disease.

High cholesterol and high blood pressure are also correlated with fatty liver although fatty liver can be found among the young and thin with no high blood pressure.

Why do we need a healthy liver?

The liver, located at the right upper abdomen, is a key organ. It keeps the body in optimal health by performing metabolic and detoxifying functions.

A healthy liver regulates the amount of fat, protein and glucose in the blood. It processes nutrients from the intestines. It also removes toxins and drugs from the bloodstream.

Treatment of fatty liver disease

Management involves diagnosing and treating the underlying cause of the fatty liver disease. "With counseling, a few of my patients became very motivated and managed to reverse their fatty liver disease through disciplined lifestyle changes," says Chow.

It is important that young people with fatty liver take steps to control their weight and glucose levels to prevent the condition from deteriorating, adds Chow.

Steps to reverse a fatty liver

1. Cut down on carbohydrates.
2. Eliminate refined sugar, e.g no sugar in coffee.
3. Eat plenty of vegetables, whole grains, seeds and nuts, pulses and legumes.
4. Exercise at least five times a week. Each session should last at least 30 minutes. It can be any form of exercise but it should at least raise the pulse rate moderately.

http://sg.news.yahoo.com/blogs/fit-to-post-health/fatty-liver-rise-young-singaporeans-064523022.html

What are you waiting for? Start consuming healthy food(with exercise)! Before it's too late.

What are Your Nails Trying to Tell You About your Health?

I decided to search about "What are nails are trying to tell you about your health?" as I got inspired by Shereen during last week lesson. She asked about the white spots on her nails, and some said it was lacked of certain vitamins and others depicted as some otherwise! Haha! You should know what I mean.

According to the website http://www.houseofnutrition.com/nails.html that I have found, it says that a healthy nail should be pink color - due to the blood vessel below the nail.

What you can tell from your nails problems?
Pale, brittle nails, spoon-shaped or with ridges down the length may be due to nutritional deficiencies, such as calcium, zinc and iron and with too much selenium.

** Slow nail growth can result from general malnourishment.
** Thick, distorted or flaky fingernails may be due to a fungal overgrowth on the nail.

Nails and the connection to health deficiencies:
Biotin:
Brittle nails from a deficiency of biotin.

Zinc:
White spots on your nails are often due to a vitamin or mineral deficiency, particularly zinc.

Thyroid Gland:
Nails that are brittle and separate easily from your nail beds, along with dry skin, always feeling cold and hair that is brittle and falling out could indicate that you have a problem with your thyroid gland.

Liver:
Whitish hue at base of fingernails suggests that you may have liver trouble.

Oxygen:
Bluish nails indicates that you aren't getting enough oxygen.

What you can do about nail problems?
Your nails are a reflection of your general health so it is important to work on improving your health. The first place to start is to remove as many toxins from your body as you can. The build up of toxins in your system will lead to many diseases including those of the circulatory, immune, digestive and liver and hormones. These will all contribute to poor nails.

Vitamin and mineral supplements:
Vitamin A is necessary for nail growth and to assist in the repair of the nail bed.

Vitamin B2 promotes healthy nails and is needed for the nails to be formed.

Vitamin C boosts overall health and is involved making the protein component of nails. Deficiencies of vitamin C are associated with deformed nails.

Biotin strengthens keratin (the protein from which nails are formed).

Calcium helps to make nails strong.

Iodine improves nail condition.

Iron deficiencies can cause nail to be brittle, pale and have ridges.

Magnesium is necessary for repair and maintenance of the nail bed and therefore nail health. It also helps calcium do its job.

Zinc is necessary for healing and is crucial for nail growth.

Garlic will help to improve the blood flow to the nail bed and this will improve the growth or nails. It will also assist in the fight against any infections, including fungal infections.

Aloe vera will help to cleanse and heal the digestive tract.

Eating certain foods will assist in improving your general health as well as the health of your nails. These foods include: salmon, mackerel and sardines, nuts and seeds, green leafy vegetables and fresh fruit, chicken and eggs, seaweed

You need to avoid the following:
animal fats which stimulate the production of free radicals which deplete your general health and this is reflected in your nails sugar or refined carbohydrates because fungi thrive on, processed foods, and fried greasy foods. Whenever possible, avoid drugs, alcohol, caffeine and oral contraceptives as they all place a strain on the liver!

If you smoke you need to quit. Smoking contributes to poorer overall health, including poor quality nails.

So ladies... Take good care of your nails!
And I am sure most of us want our nails to look good for Chinese New Year besides doing manicure and pedicure! Anyway, wish everybody have a prosperous dragon year! =D

Probiotics VS Prebiotics

Hi, last lesson we came across this term "Probiotics" and "Prebiotics". Many of us don't know whether there is a difference in these terms.

Probiotics means "pro-life". Probiotics are live microorganisms found in, or added to, fermented diary foods such as yogurt, buttermilk, sour cream and fermented vegetable foods such as miso, tempeh (fermented tofu) and sauerkaut. Probiotics are also available in supplement form.

So how do Probiotics work?
When a person consumes a product containing probiotics, these bacteria adhere to the intestinal wall for a few days. Once attached to the intestinal wall, the bacteria can exert their beneficial actions. The activity of these bacteria is short-lived, and they need to be consumed on a daily basis to benefit human health. Although the exact mechanism of how probiotics work is currently being researched, probiotics do benefit our health and in the following conditions:

-Diarrhea
-Infections in infants and children in daycare
-Irritable bowel syndrome and inflammatory bowel diseases
-Lactose intolerance
-Urinary and genital tract infections in women
-Reduce the risk of allergies in infants

It is important in order to be effective, there is a minimum number of bacteria that must be present in foods. Although the exact number of bacteria is unknown, it is estimated that a daily dose of at least 1 billion to 10 billion of bacteria are needed to be effective. As live cultures can survive only a period of time, food and supplements containing probiotics have a limited shelf life, and those products must be properly stored and consumed within a relatively brief period of time to receive maximal benefit.

Prebiotics:
Non digestible food ingredients, that beneficially affect the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, and thus improve host health (Gibson and Roberfroid, 1995). They are food components related to probiotics. These are types of fiber naturally found in fruits, vegetables and whole grains that promote the growth of friendly bacteria. Inulin and oligofructose are the most widely studied. Prebiotics can be added to functional foods, typically to those that contain probiotics.

Effects of prebiotics

Prebiotics are specifically targeted to act on the flora in the large intestine.

The following effects of prebiotics have been claimed:

• relief of constipation
• reduce intestinal pH
• restore intestinal bacterial balance
• effect blood cholesterol level
• reduce risk on colorectal cancer
• effects on the immune system
• better intestinal flora in infants

Source: http://www.food-info.net/uk/ff/prebiotics.htm

How Pure is Your Favourite Bottled Water?

Especially when we are overseas, we tend to buy bottled water as drinking from overseas' water tap may not as clean as Singapore's. However, there is a wide variety for us to choose from and sometimes you just resort to buy the cheapest bottled water due to budget or go for your favourite brand like Evian. So are you making the right choice? here are the steps to teach you how!

Step 1: Find out where it comes from
Many brands of bottled water contain municipal water that has simply been purified in the plant. If no location is provided, a bottled water labeled with "spring water" may actually come from tap water that contain minerals to improve the taste. You should look for "Bottled at the source". Water comes from a protected ground water source is less likely to have contaminants such as disease-causing microbes. However, if the label does not identify the water's source, it should at least provide contact information so that you can track down that information.

Step 2: Find out how the water is treated
There are some ways of treating water:
a. Distillation: Process where water is boiled and then condensed back to water. It removes salt, metal, minerals and other organic compounds
b. Micron filtration: Water is filtered through screens with various-sized microscopic holes. It can eliminate most chemical contaminants and microbes
c. Reverse osmosis: It uses membrane with microscopic openings that allow water to pass through but not larger compounds. It also utilize electrical charges to reject harmful chemicals
d. Ozonation: Exposes water to ozone, which kills most microbes
e. UV exposure: Kills most microbes, however the success varies how long the water is exposed to UV light

From all these methods, distillation, micron filtration and reverse osmosis have proven to be effective against the most common waterborne diseases!
However, think twice if you want to choose these bottled water with these following methods: filtration, carbon filtration, particle filtration, ozonation. These methods have not been proven to be effective against the waterborne disease!

Step 3: Check the nutrient content on the label
Ideally, water should be high in magnesium (at least 90 mg/liter) and calcium, but low in sodium (less than 10 mg/liter)

Step 4: Avoid bottled water sweetened with High fructose corn syrup and other sweeteners
Their empty calories can contribute significantly to your energy intake!

So, always check the food label and don't be fooled!

Happy Drinking Water!

Another Top 10 Fascinating Facts

After sharing with you all Top 10 Incredible Food Facts, the website also provided another Top 10 Fascinating Facts that wow you further!

10. Fact: In Tibet, a common drink is butter tea – it is made from yak butter, salt, and tea.

The average Tibetan can drink 50 – 60 cups of this tea in any one day! It is made by drying Chinese tea in the road for several days (to let it acquire a strong flavor). The tea is then boiled for up to half a day and churned in bamboo churns to which salt, a pinch of soda, and rancid butter have been added. When drinking the tea, you can blow the scum (from the butter) away from the edge of the cup and sip. Some Tibetans add “tsu” and flour to their tea (in much the same way as we add milk and sugar). Tsu is a mixture of hardened cheese, butter, and sugar.

9. Fact: The ancient Mayans made truly hot chocolate – they added chilies and corn to it!

The first records of chocolate being used for drinking come from residue found in ancient Mayan pots – it dates back to the 5th century AD. The drink was made by pounding chocolate beans in to a paste which was then mixed with water, chili peppers, cornmeal, and assorted spices. The drink was then poured back and forth between a cup and a pot, which gave it a foamy head. This was drunk cold, and people of all classes drank it regularly. The drink tasted spicy and bitter, unlike today’s hot chocolate. When Chocolate finally reached the west, it was very expensive, costing between $50 – $70 per pound in equivalent modern US dollars.

8. Fact: No one really knows when donuts were invented or who invented them.

Donuts (doughnuts in UK English), were originally made as a long twist of dough – not in the ring form that is most common these days. It was also common in England for donuts to be made in a ball shape and injected with Jam after they were cooked – this is still very common. Both methods of cooking involve no human intervention as the ball and twist will turn itself over when the underside is cooked. The ring donut common to America just seemed to appear – but one Hansen Gregory, an American, claimed to have invented it in 1847 when he was traveling on a steam boat; he was not satisfied with the texture of the center of the donut so he pressed a hole in the center with the ship’s pepper box.

7. Fact: Apples, potatoes, and onions all taste the same when eaten with your nose plugged.

As a child we had a science class in which we were blindfolded, had our noses plugged, and given an apple or onion to eat – we were not told which of the two we would be given. Not one person was able to state which was which. This shows the incredibly important part that the nose plays in the sense of taste. The fact that the three items have a similar consistency makes it virtually impossible to tell them apart without the sense of smell. If you try this, I should warn you: once you unblock your nose, you can tell what you have just eaten.

6. Fact: When an egg floats in water, it is “off” and should not be eaten.

As eggs age, gases build up inside the shell making it more buoyant. This is the best way to test whether an egg has gone rotten without having to break open the shell, risking the foul odor escaping. When an egg is extremely fresh it will lie on its side at the bottom of a glass of water. As it ages, the egg will begin to point upwards, and will finally float completely when it has gone bad. Fresh eggs have a very firm white, whilst old eggs have a very watery white. This is why it is best to use the freshest eggs possible for poaching and frying. Older eggs are perfectly good for omelets or scrambling.

5. Fact: The consumption of natural vanilla causes the body to release catecholamines (including adrenalin) – for this reason it is considered to be mildly addictive.

When vanilla plants were first exported from Mexico to other tropical climes, they flowered but wouldn’t produce vanilla pods. It was discovered that a bee native to Mexico was the only creature that could pollinate vanilla flowers (vanilla comes from a special species of orchid). Attempts to move the bee to other countries failed and it was not until a slave boy discovered a method of artificial pollination that Mexico lost its monopoly on vanilla. As well as being mildly addictive, vanilla has also been found to block bacterial infections.

4. Fact: Banana trees are not actually trees – they are giant herbs.

The large stem that is mistaken for a trunk on a banana tree is actually a “pseudostem” meaning “fake stem”. Each pseudostem provides a single bunch of yellow, green, or red bananas. This then dies and is replaced by another pseudostem. Smaller bunches of bananas (such as the ones we buy in shops) are actually called “hands” – not “bunches” which can weigh up to 50 kilograms. The bananas that we eat are specially cultivated to exclude seeds – therefore you can’t plant a banana tree from a commercially grown banana.

3. Fact: The term “brain freeze” was invented by 7-11 to explain the pain one feels when drinking a slurpee too fast.

Believe it or not, there is a real scientific name for “brain freeze” – it is sphenopalatine ganglioneuralgia (try saying that 5 times fast!) When something very cold (usually ice cream) touches the top palate of the mouth, it causes the blood vessels to constrict. This makes the nerves send a signal to the brain to re-open them. The rapid re-opening of the vessels causes a build up of fluid in the tissues causing a slight swelling in the forehead and, therefore, causing pain. It normally takes 30 – 60 seconds for the fluid to drain, relieving the pain.

2. Fact: Ketchup was originally a fish sauce originating in the orient.

Two words from the Fujian region of China were used to describe a fish brine / sauce and a tomato sauce – both words bear a striking resemblance in sound to the word “ketchup”; the words are: ke-tsap and kio-chiap. Early western ketchups were made with fish and spices, or mushrooms. In fact, mushroom ketchup is still available in the United Kingdom and it is prized by some modern chefs for its natural inclusion of monosodium glutamate – the only substance known to stimulate the 5th human taste sense umami (savoury).

1. Fact: 7-Up – invented in 1920 contained Lithium – the drug commonly prescribed now to sufferers of bi-polar disorder.

The drink was originally marketed as a hangover cure – due to the inclusion of lithium citrate. It was released just a few years before the Wall Street crash of the 1920s and it was marketed under the name “Bib-Label Lithiated Lemon-Lime Soda” – quite a mouthful! The name was changed to 7-Up shortly after its release but lithium remained one of the ingredients until 1950. Some popular myths surround the name of the drink – but the name is most likely due to the original recipe containing 7 ingredients (with the “up” portion relating to the lithium) or the fact that lithium has an atomic mass of 7.

Source: http://listverse.com/2008/12/01/another-10-fascinating-food-facts/

Top 10 Incredible food facts

Hi everyone! I came across this website called the Top 10 Incredible food facts http://listverse.com/2007/12/17/top-10-incredible-food-facts/ that I find rather interesting and amazing that most of us may not know about it. So I decided to share with you all:

10. Fact: The most expensive coffee in the world comes from civet poop!

Kopi Luwak are coffee beans that come from Civet (a cat sized mammal) poo. The animals gorge on only the finest ripe berries, and excrete the partially-digested beans, which are then harvested for sale. Kopi Luwak is the most expensive coffee in the world, selling for between $120 and $600 USD per pound, and is sold mainly in Japan and the United States, but it is increasingly becoming available elsewhere.

9. Fact: The largest food item on a menu is roast camel

The camel is stuffed with a sheep’s carcass, which is stuffed with chickens, which are stuffed with fish, which are stuffed with eggs. This feast is sometimes featured in Bedouin weddings.

8. Fact: The FDA allows you to sell bugs and rodent hair for consumption

The FDA allows an average of 30 or more insect fragments, and one or more rodent hairs, per 100 grams of peanut butter. I will certainly think twice before buying my next jar!

7. Fact: The first soup was made of hippopotamus

The earliest archeological evidence for the consumption of soup dates back to 6000 BC, and it was hippopotamus soup!

6. Fact: Refried beans are only fried once

The reason for this misconception is a translation error. The originals are frijoles refritos which actually means “well fried beans” – not re-fried.

5. Fact: Worcestershire sauce is made from dissolved fish

Worcestershire sauce, the popular English sauce, is made from dissolved anchovies. The anchovies are soaked in vinegar until they have completely melted. The sauce contains the bones and all.

4. Fact: The Popsicle was invented by an 11 year who kept it secret for 18 years.

The inventor was Frank Epperson who, in 1905, left a mixture of powdered soda and water out on the porch, which contained a stir stick. That night, temperatures in San Francisco reached record low temperature. When he woke the next morning, he discovered that it had frozen to the stir stick, creating a fruit flavored ice treat that he named the epsicle. 18 years later he patented it and called it the Popsicle.

3. Fact: Microwave cooking was discovered accidentally, when a chocolate bar melted in someone’s pocket

The fact is, Percy LeBaron Spencer of the Raytheon Company was walking past a radar tube and he noticed that the chocolate bar in his pocket melted. He then tested popcorn in front of the tube (surely turning up the power and standing out of the beam), and it quickly popped all over the room. He is (obviously) known as the inventor of the Microwave oven.

2. Fact: Dynamite is made with peanuts

Peanut oil can be processed to produce glycerol, which can be used to make nitroglycerin, one of the constituents of dynamite. Note however, there are other processes that can be used to make dynamite without using peanuts at all.

1. Fact: Coconut water can be used (in emergencies) as a substitute for blood plasma.

The reason for this is that coconut water (the water found in coconuts – not to be confused with coconut milk, which comes from the flesh of the coconut) is sterile and has an ideal pH level. Coconut water is liquid endosperm – it surrounds the embryo and provides nutrition.

Amazing right? Some of the facts are rather unbelievable!