GOUT ! (P1)

In modern life, there're too much people have to against with modern problems. One of it is GOUT - very easy to meet in developing countries. So, let's talk about GOUT .

Gout (also known as podagra when it involves the big toe is a medical condition usually characterized by recurrent attacks of acute inflammatory arthritis—a red, tender, hot, swollen joint. The metatarsal-phalangeal joint at the base of the big toe is the most common affected, in around half of all cases. However, it may also present as tophi, kidney stones, or urate nephropathy. It is caused by elevated levels of uric acid in the blood which crystallize and are deposited in joints, tendons, and surrounding tissues.

Diagnosis is confirmed clinically by the visualization of the characteristic crystals in joint fluid. Treatment with non-steroidal anti-inflammatory drugs (NSAIDs), steroids, or colchicine improves symptoms. Once the acute attack has subsided, levels of uric acid are usually lowered via lifestyle changes, and in those with frequent attacks allopurinol or probenicid provide long-term prevention.

Affecting around 1–2% of the Western population at some point in their lives, gout has increased in frequency in recent decades. This is believed to be due to increasing risk factors in the population such as metabolic syndrome, longer life expectancy, and changes in diet. Gout was historically known as "the disease of kings" or "rich man's disease".

Signs and symptoms

Gout can present in a number of ways, although the most usual is a recurrent attack of acute inflammatory arthritis (a red, tender, hot, swollen joint).The metatarsal-phalangeal joint at the base of the big toe is affected most often, accounting for half of cases.Other joints such as the heels, knees, wrists and fingers may also be affected. Joint pain usually begins over 2–4 hours and during the night. The reason for onset at night is due to the lower body temperature during this time. Other symptoms that may occur along with the joint pain include fatigue and a high fever.

Long-standing elevated uric acid levels (hyperuricemia) may result in other symptomatology including hard, non-painful deposits of uric acid crystal known as tophi. Extensive tophi may lead to chronic arthritis due to bone erosion. Elevated levels of uric acid may also lead to crystals precipitating in the kidneys resulting in stone formation. This may result in urate nephropathy.

What Causes Gout?

Gout results from the deposit of needle-like uric acid crystals in the connective tissue, the joint space between two bones, or both. Uric acid is the end-product caused by the breakdown of purines. Purines are naturally found in the body and are found in many foods. It is excess uric acid in the body which causes the formation of uric acid crystals. Excess uric acid (hyperuricemia) in the body can be caused by:

- An increase in production of uric acid by the body

- Under-elimination of uric acid by the kidneys

- Increased intake of foods high in purines

The Stages of Gout

Gout can progress through four stages according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS):

- Asymptomatic gout - There is elevated uric acid levels in the blood but no other symptoms. Typically, at this stage no treatment is required.

- Acute gouty arthritis - Hyperuricemia causes deposit of uric acid crystals in the joint spaces. The intense symptoms of pain and inflammation are experienced. Early, acute attacks usually subside within 3-10 days even without treatment.

- Interval gout - The period between acute gout attacks when there are no symptoms and there is normal joint function.

- Chronic tophaceous gout - The most disabling stage of gout which occurs after many years, associated with permanent damage to the affected joints and sometimes the kidneys.

CANXI & YOUR BONES

CALCIUM-RICH FOODS, VITAMINS, AND SUPPLEMENTS FOR STRONG BONES

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. Because calcium has so many important jobs, it’s important to get enough of it in your diet.
The amount of calcium you need depends on a number of different factors, including your age. But no matter who you are, one thing’s true for everyone: you and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Calcium: The key to strong bones and lifelong bone health

Calcium can seem confusing. How much should you get? Where should you get it? And what’s the deal with vitamin D, magnesium, and vitamin K? But once you understand the basics, it’s not that hard to include it in your diet and get the calcium you need.

Calcium is the most abundant mineral in the body, one that plays many vital roles. Your body uses it to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, help your blood clot, and regulate the heart’s rhythm, among other things.

Your body gets the calcium it needs in one of two ways. The first and best way is through the foods you eat or the supplements you take. However, if you’re not consuming enough calcium, your body will get it in a different way, pulling it from your bones where it’s stored. That’s why diet is key.

Getting enough calcium in your diet is particularly important when you’re under the age of 30 and still building bone mass. Making smart choices now will help you avoid serious bone loss later in life. But no matter your age, you can take steps to protect your bones and put the brakes on osteoporosis.

The calcium and osteoporosis connection

Osteoporosis is a “silent” disease characterized by loss of bone mass. Due to weakened bones, fractures become commonplace, which leads to serious health risks such as the inability to walk. People with osteoporosis often don’t recover after a fall and it is the second most common cause of death in women, mostly women age 60 and older. Men are also at risk of developing osteoporosis, but typically 5 to 10 years later than women. Fortunately, osteoporosis is preventable for most people, and getting enough calcium in your diet is the first place to start.

Food is the best source of calcium

Your body is able to absorb more calcium from food than it can from supplements. In fact, studies show that even though people who take calcium supplements have a higher average daily intake, those who get most of their calcium from food have stronger bones. On top of the better absorption rates, calcium from food often comes with other beneficial nutrients that help calcium do its job.

Good food sources of calcium

Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
Herbs and spices: For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley.
Other foods: More good sources of calcium include salmon, tofu, oranges, almonds, sesame seeds, blackstrap molasses, and sea vegetables. And don’t forget about calcium-fortified foods such as cereals and orange juice.

Calcium and milk: The pros and cons

There is some debate in the nutrition world over the benefits of dairy products. Many nutritionists believe that consuming milk and dairy products will help prevent osteoporosis. On the other hand, some believe that eating a lot of dairy will do little to prevent bone loss and fractures and may actually contribute to other health problems.

One thing, however, is certain: milk and other dairy products contain a lot of calcium in a highly absorbable form. Dairy products are a quick and easy way to get calcium in your diet, one you may already be enjoying on a regular basis. But you should also be aware of the potential downsides.

Dairy products are often high in saturated fat. A diet high in saturated fat increases the risk of heart disease. To limit your saturated fat intake, choose low-fat or non-fat versions of your favorite dairy foods. Switch out your 2% milk for 1%, and once you adjust to that, try skim milk. You can also find many reduced-fat cheeses, low-fat ice cream and frozen yogurt, and healthy butter substitutes. Some taste better than others, so shop around.

Most milk contains high levels of estrogen. Some studies show a possible link between the natural estrogens found in milk and breast, prostate, and testicular cancer, which rely on sex hormones to grow. Part of the problem is modern dairy practices, where the cows are continuously pregnant and milked over 300 days per year. The more pregnant the cow, the higher the hormones in the milk. Despite being labeled “hormone-free” organic milk can still be high in natural hormones. To reduce your exposure, stick to skim milk. Because the hormones are found in the milk fat, skim milk has a much lower level.

Many people are lactose intolerant, meaning they are unable to digest lactose, a sugar found in milk and milk products. Symptoms range from mild to severe, and include cramping, bloating, gas, and diarrhea. Beyond the discomfort it causes, lactose intolerance can also interfere with calcium absorption from dairy. Certain groups are much more likely to have lactose intolerance: 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose intolerant, compared to about 15 percent of Caucasians.

If you are lactose intolerant but still want to enjoy dairy:

Before eating dairy, take a pill (capsule or chewable tablet) containing enzymes that digest milk sugar.
Buy milk that has the lactase enzyme added to it.
Experiment to see how you do if you eat small portions of dairy and gradually increase the serving size.
Combine dairy with other foods. This may lessen your symptoms.
You may be able to tolerate cheese, which has less lactose than milk. Aged cheeses, in particular, have very little lactose (parmesan, cheddar, swiss).
The bottom line for getting calcium from dairy products
If you choose to consume dairy, then it’s best to opt for 1% or nonfat milk and other low-fat dairy products, which are lower in saturated fat and natural hormones. Choosing organic products when possible will also decrease your exposure to synthetic hormones and other additives. And if you decide that dairy is not the best choice for you, or you can’t tolerate milk products, there are other ways to include calcium in your diet.

Calcium rich foods: Tips for upping your calcium intake

When you eat a diet rich in whole foods—vegetables, whole grains, nuts, seeds, and fruits—not only do you get a wonderful variety of tastes on your plate, but you also give your body the different nutrients, including calcium, that it needs. To boost your daily intake, try to include calcium rich foods in multiple meals or snacks.

Tips for adding more dairy to your diet—even if you don’t like milk
Use milk instead of water when making oatmeal or other hot breakfast cereals
Substitute milk for some of the liquid in soups such as tomato, squash, pumpkin, curries, etc.
Milk can be added to many sauces or used as the base in sauces such as Alfredo and Béchamel sauce.
Make whole-wheat pancakes and waffles using milk or yogurt.
Get creative with plain yogurt. Use it to make a dressing or a dip, or try it on potatoes in place of fattier sour cream.
Add milk or yogurt to a fruit smoothie. You can even freeze blended smoothies for popsicles!
Enjoy a small piece of cheese for dessert or as a snack. Try cheddar, mozzarella, Gouda, jack, Parmesan, or a type of cheese you’ve never had before.

Tips for getting your calcium from non-dairy sources

Greens, herbs and spices can easily be added to soups, casseroles, or stir-fries. Greens that are especially good are: kale, collard greens, and parsley. Also good: turnip greens, dandelion greens, mustard greens, beet greens, broccoli, and cabbage. Spice up these and other dishes with garlic, basil, thyme, oregano, and rosemary to add more nutrients.
Eat dark green leafy salads with your meals. Try romaine hearts, arugula, butter lettuce, mesclun, watercress, or red leaf lettuce (avoid iceberg lettuce as it has very little nutrient value). You can also add herbs to the salads or the dressings for flavor and nutrients – dill and basil taste especially good in salads.
Add extra servings of veggies to your meals, i.e. asparagus, fresh green peas, broccoli, cabbage, okra, bok choy.
Top salads or make a sandwich with canned fish or crustaceans with bones, such as sardines, pink salmon, and shrimp.
Use beans/legumes as part of your meals. They are wonderful in stews, chili, soup, or as the protein part of a meal. Kinds to try: tofu, tempeh, black-eyed peas, black beans, and other dried beans. You can also snack on edamame.
Start your day with oats. Steel cut oats or rolled oats make a wonderfully comforting and filling breakfast. For an added punch include cinnamon
Snack on nuts and seeds such as almonds and sesame seeds. You can also add these to your morning oatmeal.
Drink tea. Try green tea, which you can substitute for coffee, as well as herbal teas and infusions, such as oatstraw, nettle, and red clover.
Order or prepare sandwiches on whole grain wheat bread.

Avoid high-protein diets: Too much protein draws calcium from the bones
The body needs protein to build healthy bones. But as your body digests protein, it releases acids into the bloodstream that the body neutralizes by drawing calcium from the bones. Following a high-protein diet for a short time is unlikely to make much of a difference. But over a long period of time, eating a lot of protein could weaken your bones.

Magnesium, vitamin D & vitamin K: Calcium’s necessary counterparts
When it comes to your bones, calcium alone is not enough. There are a number of other vital nutrients that help your body absorb and make use of the calcium you consume. The most important of these are magnesium, vitamin D, and vitamin K.

Calcium and magnesium
Magnesium helps your body absorb and retain calcium. Magnesium works closely with calcium to build and strengthen bones and prevent osteoporosis. Since your body is not good at storing magnesium, it is vital to make sure you get enough of it in your diet. Magnesium is found in nuts, seeds, whole grains, seafood, legumes, tofu, and many vegetables.

Swiss chard and spinach are excellent sources of magnesium. Include spinach in your salads or add chard to soup.
Eat more summer squash, turnip and mustard greens, broccoli, sea vegetables, cucumbers, green beans, and celery.
Replace refined grains (i.e. white flour and white rice) with whole grains.
Add pumpkin, sesame, flax, or sunflower seeds to cereal, salad, soup, and other dishes.
Snack on nuts (almonds and cashews are especially high in magnesium).
Reduce sugar and alcohol, which increase the excretion of magnesium.

Calcium and vitamin D

Vitamin D is another critical nutrient that helps the body absorb calcium and regulates calcium in the blood. Your body synthesizes vitamin D when exposed to the sun. However, a large percentage of people are vitamin D deficient—even those living in sunny climates.

If you don’t spend at least 15 minutes outside in the sun each day or you live in above 40 degrees latitude (north of San Francisco, Denver, Indianapolis, and Philadelphia), you may need an extra vitamin D boost. Good food sources of vitamin D include:

fortified milk
eggs
cheese
fortified cereal
butter
margarine
cream
fish
shrimp
oysters

You may also want to consider taking a vitamin D supplement. Optimal vitamin D intake is between 1,000 IU and 2,000 IU per day.

Calcium and vitamin K

Vitamin K helps the body regulate calcium and form strong bones. Include vitamin K in your diet by eating green, leafy vegetables or taking a supplement with vitamin K. You should be able to meet the daily recommendation for vitamin D (120 micrograms for men; 90 micrograms for women) by simply eating one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale.

Other tips for building strong bones and preventing bone loss

In addition to adding calcium-rich foods to your diet, there are a few other important things you can do to strengthen your bones and keep them that way. You can also minimize the amount of calcium you lose by reducing your intake of certain kinds of foods and other substances that

For lifelong bone health, exercise is key
When it comes to building and maintaining strong bones, exercise is essential. Studies show that the risk of osteoporosis is lower for people who are active, especially for those who do weight-bearing activities at least three times a week. Exercise also increases your muscle strength and coordination, which helps you avoid falls and other situations that cause fractures.

There are many different ways to include weight-bearing exercises in your life. Some examples are walking, dancing, jogging, weightlifting, stair climbing, racquet sports, and hiking. Find something that you enjoy doing and make it a regular activity.

See Making Exercise Fun: Finding a Fitness Plan that Works for You.
Minimize calcium-leeching culprits
There are a number of foods and substances that, when consumed in excess, leech calcium you’re your bones and deplete your body’s calcium stores.

Caffeine – Drinking more than 2 cups of coffee a day can lead to calcium loss. The amount lost can have a significant impact on older people with already low calcium levels. You can buffer the effects to an extent by drinking coffee with milk.

Animal protein – Protein is a vital part of your diet, but getting too much protein from animal sources can lead to calcium loss. To avoid weakening your bone’s calcium stores, limit yourself to 4 ounces of meat per day.

Alcohol – Alcohol inhibits calcium absorption and disrupts your body’s calcium balance in a number of ways. Try to keep your alcohol consumption to no more than 7 drinks per week.

Salt – Eating too much salt can contribute to calcium loss and bone breakdown. What you can do: taste your food before adding more salt and reduce processed foods, which are often high in sodium.

Soft drinks – It’s best to avoid drinking soft drinks regularly. In order to balance the phosphates in soft drinks, your body draws calcium from your bones, which is then excreted.

Calcium supplements and vitamin pills: What you need to know

While food is the best source of calcium, supplements are another option. But it matters what type of calcium you take and how you take it.

Calcium citrate is a highly absorbable calcium compound. Calcium citrate can be taken at any time, but absorption is best when taken with a meal.

Calcium ascorbate and calcium carbonate are not as easily absorbed as calcium citrate. Absorption is better when taken with food or soon after a meal.

Be smart about calcium supplements

Don’t take more than 500 mg at a time. Your body can only absorb a limited amount of calcium at one time, so it is best to consume calcium in small doses throughout the day.

Take your calcium supplement with food. All supplemental forms of calcium are best absorbed when taken with food. If it’s not possible to take your supplement with food, choose calcium citrate.

Purity is important. It’s best to choose calcium supplements with labels that state "purified" or have the USP (United States Pharmacopeia) symbol. Avoid supplements made from unrefined oyster shell, bone meal, or dolomite that don't have the USP symbol because they may contain high levels of lead or other toxic metals.

Be aware of side effects. Some people do not tolerate calcium supplements as well as others and experience side effects such as acid rebound, gas, and constipation. For acid rebound, switch from calcium carbonate to calcium citrate. For gas or constipation, try increasing your intake of fluids and high-fiber foods.

Check for possible drug interactions. Calcium supplements can interfere with other medications and vitamins you’re taking. Talk with your doctor or pharmacist about possible interactions. Any medications that you take on an empty stomach should NOT be taken with calcium.

EASY TIPS (P7)

Healthy eating tip 10: Plan quick and easy meals ahead


Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.

Plan your meals by the week or even the month
One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.

Shop the perimeter of the grocery store
In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

Cook when you can
Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.

Have an emergency dinner or two ready to go
Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.

Stock your kitchen to be meal ready
Try to keep your kitchen stocked with recipe basics:
Fresh and frozen fruits and vegetables.
Recipe and soup starters such as garlic, onions, carrots, and celery.
Healthy staples like brown rice, white Basmati rice, whole-wheat pasta, quinoa, and wild rice.
Whole wheat bread and tortillas for healthy sandwiches and wraps.
Beans such as lentils, black beans, chickpeas, black-eyed peas, kidney beans, fava beans, and lima beans.
Frozen corn, peas, and other vegetables to add to recipes or for a quick vegetable side dish.
Frozen fruit and berries to make smoothies or frozen desserts.
Dark greens for salads, plus salad add-ins like dried fruit, nuts, beans, and seeds.
Fresh and dried herbs and spices.
Healthy fats and oils for cooking, such as olive oil and canola oil. You can also try specialty oils like peanut, sesame, or truffle oil for adding flavor.
Unsalted nuts for snacking, like almonds, walnuts, cashews, peanuts, and pistachios.
Vinegars, such as balsamic, red wine, and rice vinegar for salads and veggies.
Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta, and soups.

EASY TIPS (P6)

Healthy eating tip 8: Add calcium & vitamin D for strong bones

Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Great sources of calcium include:
Dairy products, which come already fortified with vitamin D.
Dark green, leafy vegetables, such as kale and collard greens
Dried beans and legumes

About calcium, you could read more here


Healthy eating tip 9: Limit sugar, salt, and refined grains

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.

Sugar and refined starches
It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar causes energy ups and downs and adds to health problems like arthritis, diabetes, osteoporosis, headaches, and depression.

Give recipes a makeover. Often recipes taste just as good with less sugar.
Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.

Eliminate processed foods. Processed foods and foods made with white flour and white sugar cause your blood sugar to go up and down leaving you tired and sapped of energy.

Salt
Salt itself is not bad, but most of us consume too much salt in our diets.
Limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt. Most of us consume far more than one teaspoon of salt per day.
Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended teaspoon a day.

EASY TIPS (P5)

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.

Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.


Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

Beans: Black beans, navy beans, garbanzos, and lentils are good options.
Nuts: Almonds, walnuts, pistachios and pecans are great choices.
Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Complete, incomplete and complementary proteins

A complete protein source—from animal proteins such as meat, poultry, fish, milk, cheese and eggs—provides all of the essential amino acids.

An incomplete protein—from vegetable proteins like grains, legumes, nuts, seeds and beans—is low in one or more essential amino acids.

Complementary proteins are two or more incomplete protein sources that together provide all of the essential amino acids your body needs. For example, rice and dry beans are each incomplete proteins, but together they provide all of the essential amino acids.

Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.
Why are complete and complementary proteins important? Complete and complementary proteins that provide all of the essential amino acids will fill you up longer than carbohydrates because they break down more slowly in the digestive process.

EASY TIPS (P4)

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs
Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients.
Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Fiber: An essential component of a healthy diet
Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.

The two types of fiber are soluble and insoluble.

Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

EASY TIPS FOR PLANNING A HEALTHY DIET (p3)

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better.
The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.

Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible
The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.

Water—a vital part of a healthy diet
Water makes up about 75% of our bodies and helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches.
Caffeinated beverages, in particular, actually cause the body to lose water. Fresh fruits and vegetables, on the other hand, contain plenty of water and can help with hydration, especially when you are looking for an alternative to your eighth glass of water for the day.

EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT (p2)

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
Try not to think of certain foods as “off limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small. Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT

(From: http://helpguide.org)



Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of exercise as a food group in your diet.
Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy Lifestyle Cuts Your Risk of Strokes Drastically

(From: http://www.naturalnews.com )

From previous studies, it had already been shown that living a healthy lifestyle contributes to lower risks of contracting various serious illnesses, such as coronary heart disease, cancer and diabetes. But little had been proven about the link between healthy living and one's risk of getting a stroke.

This gap has been closed by the findings of a recent study conducted by the Department of Nutrition at the Harvard School of Public Health.

"This study shows that following a healthy lifestyle, which has been associated with up to 80 percent lower risk of coronary heart disease and 90 percent lower risk of diabetes, may also prevent more than half of ischemic strokes," said Dr. Stephanie E. Chiuve, leader of the study funded by the National Institutes of Health.

Stroke – a major killer today

Each year, it is estimated that over 780,000 people in the United States alone suffer a stroke -- this works out to about one person every 40 seconds. Of this figure, about 600,000 are first-time occurrences.

An ischemic stroke takes place when the blood supply to a part of the brain is reduced, and the affected brain tissue suffers dysfunction and necrosis. This could happen, for example, when a blood vessel becomes blocked. Ischemic strokes are the most common kind of stroke, with about 87% of all strokes estimated to be of this nature.

When categorized separately from other cardiovascular diseases, strokes are the third highest killer in the United States today, behind cancer and heart disease.

Details of Stroke Study

This latest study, published in Circulation: Journal of the American Heart Association, analyzed the living habits and health status of a total of 43,685 men as well as 71,243 women from the Health Professionals Follow-up Study (HPFS) and the Nurses' Health Study respectively.

The participants reported on their medical status and lifestyle factors every two years, with the males tracked from 1986 to 2002 and the females from 1984 to 2002. In the course of the respective periods, 994 men and 1,559 women suffered strokes, of which 600 and 853 respectively were ischemic strokes.

In the study, a healthy or low-risk lifestyle was defined to contain the following elements:

* maintenance of a healthy weight (body mass index less than 25);

* at least 30 minutes of moderate physical activity every day;

* not smoking;

* moderate drinking of alcohol; and

* consumption of a relatively healthy diet, as indicated by a calculated healthy diet score. Some factors here include the consumption of good amounts of fruits and vegetables, legumes, nuts, chicken and fish, as well as low amounts of trans fats and saturated fats.

Findings of the Study

The results of the study were quite astonishing. Men who met all five healthy lifestyle criteria were 69% less likely to suffer any type of stroke and 80% less likely to get an ischemic stroke as compared to those who did not meet any of the five criteria.

For women, the corresponding figures were 79% for any type of stroke and 81% for ischemic stroke.

Further, it was estimated by the researchers that 52% of ischemic strokes suffered by men, as well as 35% of all strokes suffered by this group, could have been avoided by following a healthy lifestyle.

As for the women, the proportions of ischemic and total strokes which might have been prevented through healthy living were estimated to be 54% and 47% respectively.

Conclusion

All in all, the findings of the study revealed that people who fit the definition of having a healthy lifestyle were about 80% less likely to get an ischemic stroke, as compared to those who did not meet any of the five mentioned criteria.

This has led the study team to conclude that "a low-risk lifestyle that is associated with a reduced risk of multiple chronic diseases also may be beneficial in the prevention of stroke, especially ischemic stroke".

Living a healthy lifestyle and having a decreased risk of killer diseases –- this is a relationship which many of us would have been convinced of through common sense alone. Now, with the release of these findings, we will all have one more concrete and proven reason to embark on a healthier lifestyle.

Main Sources:

Primary prevention of stroke by healthy lifestyle (http://www.ncbi.nlm.nih.gov/pubmed/...)

Healthy lifestyle cuts stroke risk: study (http://in.reuters.com/article/healt...)

(en.wikipedia.org/wiki/Stroke)

Heart Disease and Stroke Statistics, American Heart Association, American Stroke Association (http://www.americanheart.org/downlo...)