Stretch Your Hamstrings
If you are one who sits at a desk all day without stretching your muscles, your hamstrings, which are the back of the thigh muscles, are probably very tight. When the hamstring muscles are tight like this, they make it harder for you to stand up straight. The best way to loosen your hamstrings is with regular toe-touching exercises.
What you can do:
Place your hands on the middle of your thighs, bend slightly, put one foot out a comfortable ways from your body, lift your toes so your heel is all that is touching the floor and bend slowly as you feel the muscle stretch. If you push your buttocks out, you'll deepen the stretch. Only stretch to the point of comfort, never to the point of pain.
Or, gently, without bouncing, keep your knees slightly bent as you reach as far down with your arms as you can. Hold for ten seconds, straighten up slowly, take a deep breath and repeat twice. Another way of doing this is on the floor. Sit with your feet in front of you and lean over as far as you can as if you're reaching to touch your toes. Go as far as you comfortably can. If you do this a couple times every day, you should notice the ability to go a little further with each passing day.
**Important!:**
Stretching your hip flexors. Do this by performing what is known as the hurdler stretch. Sit on the floor with one leg in front of you and the other bent back beside you. Reach forward toward your outstretched foot. Hold this position for ten seconds. Repeat twice, then switch legs.
Perform Strength Training Exercises
By the age of 65, the average person's muscle strength drops 20%. Strength training can forestall this loss and prevent the gradual weakening that leads to a potbelly.
Target all the major muscles in your legs, stomach, back, arms, chest and shoulders. Overall body strength contributes to better posture and muscle balance, which in turn, helps prevent or shrink a potbelly.
Use a weight that allows you to complete ten repetitions, so that the last rep is relatively hard but you maintain good form. If you begin to lose your form, stop. You are then straining the muscle. That can be harmful. Try to life weights three times a week for about 30 minutes. Vary the exercises each work out to avoid boredom. Be sure to rest your muscles for 48 hours between work -outs. This is when they repair, grow and strengthen.
*LORDOSIS: An abnormal forward curvature of the spine in the lumbar region, resulting in a swaybacked posture. Men: Build a Bigger Chest
Listed below are five must-do exercises for your pecs.
Follow these guidelines and see results in only a few weeks!
1. Focus on technique rather than trying to lift heavy weights.
2. Intensity and effort take precedence over ego-driven lifting.
3. Try doing barbell work first to capitalize on your strength.
4. Always use a spotter on heavy bench presses to ensure your safety.
5. Stay consistent with a program that's effective. Change for the sake of change is absurd.
Two top tips for boosting your chest training intensity:
1. Vary your grip width. While doing the barbell flat-bench, decline, or incline press, try using four different grip widths in one set. Start with a close grip, where your thumbs almost touch, go a little wider, then go to a normal shoulder-width grip, and lastly go a tad wider than that. Do ten reps at each spot, for two to three sets at most.
2. Add a half. Start with one full movement where you lower the bar to your chest and return to the top of your range. Then have your spotter hold his hand above your chest at half-rep range while you lift the bar up to the hand and then lower it back to your chest. These two moves together would count as one repetition.
Genes Controlled by Diet and Exercise
The PROP Gene
The PROP gene - more formally, 6-n-propylthiouracil - determines the sensitivity of our taste buds. People who have high amounts of this gene are "super-tasters" while people with low amounts are "non-tasters". Both categories have their advantages and disadvantages regarding weight loss. For example, super-tasters may eschew some foods as being too greasy or sweet but also shun broccoli or cabbage because they taste particularly bitter to them. Non-tasters do not have these aversions to these vegetables, or high-sugar/high-fat foods. "Tasters" are somewhere in between. Some experts suggest super-tasters eat less bitter vegetables such as carrots, or make the bitter vegetable less so by squeezing lemon juice on them. Non-tasters just need to be aware and exert control.
Leptin
Leptin is a hormone that releases from your fat cells after a meal stimulated by glucose from the food. Leptin travels to receptors in your brain, inducing satiety. Thus, low-calorie diets - where one is starving - decrease leptin, and make you feel extremely hungry. Those on vegetarian diets do not tend to feel overly hungry because they claim one can eat so much on a vegetarian diet.
LPL
LPL (lipoprotein lipase) is an enzyme that sits on the outside of your fat cells. LPL grabs post-meal fat from your blood and stores it in your fat cells. When you eat a lot of fat, it helps you store more of it in your body. You can decrease LPL expression with exercise.
Insulin
Insulin is necessary to shuttle glucose into the cells of the body after a meal. In the liver and muscles, glucose forms into glycogen - a storage form of energy. Forming glycogen causes our cells to release calories. This is coined the thermic effect of food, or TEF. The TEF is high for most carbohydrates and low for fatty foods. Thus, high-fat diets result in less calories burned. Furthermore, chronic consumption of a high-fat diet will impair insulin function and result in high blood glucose. This "tricks" the body into releasing more insulin - a futile effect. Adding insult to injury, high insulin levels will shut down the fat-burning machinery. Low fat, high-fiber diet can improve insulin function.
Muscle Cell Type
People have two types of muscle cells: Type I, and Type II. People have different proportions of each, according to their genetic type. The Type I muscle-cell has a good blood supply and plenty of LPL. This is good, because muscles cannot store fat - they can only use it for energy. Thus, individuals with more Type I cell usually demonstrate more endurance during athletics. Unfortunately, you cannot change your muscle cell types. Regular exercise will increase circulation to every muscle cell, thus making Type II cells more like Type I's. Morbid Obesity
Medically, the word "morbid" means causing disease or injury. Morbid Obesity is a serious disease process, in which the accumulation of fatty tissue on the body becomes excessive, and interferes with, or injures the other bodily organs, causing serious and life-threatening health problems, which are called co-morbidities.
Morbid Obesity is also called Clinically Severe Obesity, and is recognized by the consensus of medical opinion as a serious problem, a disease process. In most cases, the underlying cause is genetic -- you inherit the tendency to gain weight, and once the problem is established, there is very little that will power can do about it -- any more than a diabetic can control his blood sugar by will power.
Numerous scientific studies have established that there is a very powerful genetic predisposition to Morbid Obesity:
Children adopted at birth show no correlation of their body weight with that of their adoptive parents, who feed them, and teach them how to eat. They show an 80% correlation of their body weight with their genetic parents, whom they have never even met.
Identical twins, with the same genes, show a much higher similarity of body weights, than do fraternal twins, who have different genes.
Certain genetic populations, such as the American Indians of the Southwest, have a very high incidence of severe obesity. They also have a markedly increased incidence of diabetes and heart disease.
How do you know if you are Morbidly Obese?
We use three criteria:
Are you more than 100 lb over your "ideal body weight"? This is a weight established actuarially, at which you are likely to live the longest, not what you wish you could weigh - which is usually less. (Another alternative criterion is called the Body Mass Index (BMI). If this is greater than 40, surgery should be considered. If it is greater than 35, and is accompanied by serious co-morbidity, surgery may be indicated.
Have you tried dieting, especially medically-supervised dieting, and been unable to achieve a sustained healthy body weight. Everyone knows diets don't work in the morbidly obese, and there has actually never been a scientific study reported which shows that they do, but you should at least have tried it.
What can you do to regain your health?
You could go on another diet. Unfortunately, although diets work for a little while, the effects seldom last, and the answer to Morbid Obesity needs to last a lifetime. No diet program, even the drug programs such as the Phen-Fen, or Redux, programs, are sufficiently powerful, or adequately long-lasting, to produce the necessary sustained weight loss in the severely obese. There has never been a scientific study which has shown that dietary management is beneficial or effective, in the severely obese.
You could look at how much your health is at risk, and consider taking some risk to achieve a more lasting solution: surgery to change your body's physiology, and to help you to gain control of your weight. In our opinion, surgery is the only effective way to achieve lasting weight control, and a healthy body weight.
For further information about Surgical Treatment of Morbid Obesity: Call: 1-800-ALVARADO (1-800-258-2723)
Online Resources:
Council on Size and Weight Discrimination - A not-for-profit advocacy organization working to end discrimination against people who are heavier than average.
PO Box 305 Mt. Marion, NY 12456
Phone: 845-679-1209
Fax: 845-679-1206
Email: info@cswd.org
Association for Morbid Obesity Support - Resources and peer support for morbid obesity and weight loss surgery.
American Society of Bariatric Physicians - Answer Frequently Asked Questions
International Association for the Study of Obesity - Their mission: to improve global health by promoting the understanding of obesity and weight-related diseases through scientific research and dialogue, whilst encouraging the development of effective policies for their prevention and management. How to Prevent Diabetes
If you look at the statistics for sugar consumption in the USA and the percentage of the population with Type II (Adult Onset) diabetes, you'll see they track pretty much one-for-one. A friend of mine has "the other kind" of diabetes--the kind you get through no fault of your own. He is amazed that non-diabetic people live a lifestyle that puts them at such high risk for a disease that complicates his life so much.
Type II (Adult Onset) diabetes is a sugar disease. You can control it, even prevent it. The keys are these:
* Managing your insulin (controlling sugar sources)
* Eating small portions instead of "filling up" at meals
* Keeping your bodyfat percentage down (obesity is a high risk factor)
Let's take a closer look:
Diet
There is no one magic diet that works for everyone. Nor is there a single diet that works best for one individual over a long time. Pay attention to your genetics, and to your ethnic group's traditional foods. If you are African American, that does not mean overcooked vegetables or pork rinds. Such garbage came on the nutritional scene only recently, and is not a true ethnic food. The same is true for Italians who overdose on pepperoni pizza. Being Italian myself as, well as having enjoyed fantastic African cuisine, I can tell you there is a lot more to these diets than the recent introductions often associated with these cultural groups.
Except for Eskimos and a few other highly specialized ethnic groups, all diets must adhere to the same few macronutrient rules. For example:
* Eliminate as many processed carbohydrates as possible.
* Don't eat carbohydrates 2 hours before bedtime.
* Balance your fat/carbos/protein in a roughly 30/40/30 ratio (this is a guideline, not a hard and fast rule--it doesn't work for everyone).
* Eat at least 5 or 6 small meals a day.
* Always eat a high-protein breakfast.
Did you know that the peanuts offered on airlines are LESS fattening than the fat-free pretzels? It's true. Stay away from fat-free foods--they make your insulin levels do a yo-yo, and that makes you put on fat. Yuck. Worse, it sets the stage for adult-onset diabetes.
Do NOT eat white flour, bleached flour, enriched flour, or any other kind of wheat flour that is not whole wheat. The glycemic effects of such flours will work against you. Eat whole grain flours, and try to get a variety. Amaranth and soy are two good flours. Eat oat groats instead of oatmeal. In short, get your grains in the least-processed form you can. This holds true for everyone, regardless of genetics (unless you have a malabsorption problem). This one "trick" will help you keep your insulin level on an even keel, and that is paramount to diabetes prevention and management.
What also holds true for everyone is: drink lots of water! Fill a gallon jug twice a day, and make sure you drink all of it. Once you get as lean as you want to be, cut back to a single gallon if you want to. For added fat loss, drink chilled (but not super cold) water. Sodas do not count. Such beverages are extremely unhealthy, for reasons I won't cover here. However, I will say that if you want to get osteoporosis, soft drinks are for you. Soft drinks make for soft bones.
Learn about insulin management. Make a trip to your library and get a book on the glycemic index. Also, look for Ann Louise Gittleman's book,"Your Body Knows Best." She has other books that are good, too. If you can't find it at your library, you can order it via this hyperlink: Your Body Knows Best, $5.59. Be careful on these diet books: most of them are completely wrong.
Make sure to eat at least 5 or 6 small meals a day, rather than one big one. Doing so levels out your insulin and your blood sugar. Forget about that full feeling. If you find yourself overeating out of anxiety or boredom, fix the underlying problem--don't add to it by poor eating!
Exercise
You need to build muscle and burn fat. How many lean, muscular people do you know with diabetes? OK, so listen! Live the lean lifestyle, and you will be way ahead in the diabetes game.
Walking is a great exercise. Do it every day, and you'll raise your metabolic rate, as well as level out your blood sugar. This means you will burn extra calories even while you are sitting in front of your computer or sleeping in your bed! Look at the ways you save calories, and then spend them instead. Take the stairs instead of the elevator. Park away from the door, instead of up close. Use a pushmower instead of a riding mower. Pay attention to what you do and think of how you can burn more calories while doing it.
Visit Mark Lamendola's site, Mindconnection.com for more helpful articles on health and many other topics as well!
1. Hydrocodone* 2. Lexapro 3. Vicodin 4. Xanax 5. Adderall
6. Effexor Zoloft Paxil Wellbutrin Bextra
Neurontin Lipitor Percocet Oxycodone Vioxx
Valium Naproxen Tramadol Ambien Morphine
Oxycontin Celebrex Prednisone Celexa Tylenol
Ultracet Protonix Soma Atenolol Prozac
Lisinopril Lortab Darvocet Cipro Levaquin
Ativan Nexium Cyclobenzaprine Ultram Alprazolam
Trazodone Norvasc Biaxin Codeine Clonazepam
Toprol Zyprexa Zocor Zithromax Diovan
Skelaxin Klonopin Lorazepam Depakote Diazepam
Albuterol Topamax Seroquel Amoxicillin Ritalin
Methadone Augmentin Zetia Cephalexin Prevacid
Flexeril Viagra Zyrtec Synthroid Promethazine
Phentermine Plavix Metformin Doxycycline Aspirin
Remeron Metoprolol Amitriptyline Advair Ibuprofen
Hydrochlorothiazide Crestor Prilosec Acetaminophen Altace
Concerta Allegra Clonidine Lithium Strattera
Norco Elavil Abilify Risperdal Mobic
Ranitidine Lasix Fluoxetine Levitra Coumadin
Diclofenac Hydroxyzine Phenergan Lamictal Verapamil
Guaifenesin Aciphex Furosemide Entex Metronidazole
Carisoprodol Propoxyphene Insulin Digoxin Zanaflex
Clindamycin Trileptal Buspar Keflex Bactrim
Dilantin Flomax Benicar Baclofen Endocet
Avelox Lotrel Inderal Provigil Glucophage
Demerol Zantac Fentanyl Premarin Fosamax
Penicillin Claritin Reglan Enalapril Tricor
Methotrexate Pravachol Amiodarone Zelnorm Erythromycin
146. HCTZ Potassium Tegretol Omeprazole Meclizine#
* search rank =1 # search rank =150
Reflects Period 10/22/03 - 12/30/03 on 2.9 million searches
SIDE EFFECTS AND DRUG INTERACTIONS FOR 1450+ PRODUCTS - A-Z LISTING With Links To Full Prescribing Information
Recent Additions to RxList Monographs
Abraxane (Paclitaxel albumin bound nanoparticles) Ammonul (Sodium Phenylacetate and Sodium Benzoate) Clolar (Clofarabine)
Enablex (Darifenacin Hydrobromide) Pepcid (Famotidine IV) Menactra (meningococcal polysaccharide diphtheria toxoid conjugate vaccine)
Naftin (naftifine cream) Nascobal (Vitamin B12) Niravam (alprazolam)
Omacor (omega-3 acid ethyl esters) Simemet CR (Carbidopa / Levodopa) Slow-K (Potassium Chloride)
Symlin (pramlintide acetate [amylin] )
Timoptic (timolol maleate solution) Tysabri (natalizumab - suspended from US Market) Valium (diazepam oral)
Ventavis (Iloprost) Ventolin (albuterol inhaler) Ventolin (albuterol nebulizer sol.)
Ventolin (albuterol syrup) Ventolin (albuterol tabs) Ventolin (albuterol inhalation solution)
VESicare (solifenacin succinate) Prialt (ziconotide intrathecal infusion) Zofran (ondansetron oral)
Zovirax (Acyclovir for Injection)
Rebif (Interferon beta-1a) Prevacid NapraPAC (Naproxen and Lansoprazole) Nasacort AQ (Triamcinolone Acetonide)
Combunox (Oxycodone / Ibuprofen) Novolog (insulin aspart) Lunesta (Eszopiclone)
CombiPatch (Estradiol / Norethindrone Transdermal) Metopirone (Metyrapone) Riomet (Metformin)
Cymbalta (Duloxetine) Xifaxan (Rifaximin) Flagyl Inj. (Metronidazole)
Spiriva (Tiotropium) Vytorin (Ezitimbe / Simvastatin) Vidaza (Azacitidine)
Estrogel (Estradiol) Fabrazyme (Agalsidase beta) Vigamox (Moxifloxacin)
Augmentin XR (Amoxicillin / Pot. Clavulanate) Campral (Acamprosate) Propecia (Finasteride)
Xanax XR (Alprazolam XR) Zyrtec-D (Cetirizine / Pseudoephedrine) Timolol GFS (Timololol Gel)
Ketek (Telithromycin) Hepatamine (Amino Acids) Sanctura (Trospium)
Inderal LA (Propranolol LA) Diovan HCT (Valsartan / HCTZ) Alphagan-P (Brimonidine)
Apokyn (Apomorphine) Invanz (Ertapenem) Neosporin (neomycin, polymixin, bacitracin)
Apidra (Insulin glulisine) Trophamine (Amino Acids w Electrolytes) Nephramine (Amino Acids Renal Formula)
Ertaczo (Sertaconazole) Foltx (folacin + b12 + b6) Stalevo (carbidopa, levodopa, entacapone)
Avastin (Bevacizumab) Wellbutrin XL (bupropion) Sensipar (Cinacalcet)
Caduet (Amlodipine & Atorvastatin) Erbitux (Cetuximab) Adderall XR (Amphetamines)
Symbyax (Olanzapine & Fluoxetine) Alimta (Pemetrexed) Acetadote (acetylcysteine)
Cialis (Tadalafil) NovoSeven (Factor VIIa) Mavik (Trandolapril)
Garden of World Medicine (species used in ancient cultures and ethnobotanically, eg in tribal cultures)
North American Indian Medicine
Anemopsis californica
Aralia racemosa
Arnica angustifolia subsp. angustifolia
Baptisia tinctoria
Chenopodium ambrosioides var. anthelminticum
Cimicifuga (syn. Actaea) americana
Cimicifuga (syn. Actaea) racemosa
Echinacea purpurea
Eupatorium perfoliatum
Geranium maculatum
Gillenia trifoliata
Hamamelis virginiana
Hedeoma pulegioides
Lobelia siphilitica
Monarda fistulosa
Nicotiana tabacum
Panax quinquefolius
Podophyllum peltatum
Sanguinaria canadensis
Scutellaria lateriflora
Veratrum viride
Maori medicine
Arthropodium cirratum
Coprosma robusta
Cordyline australis
Fuchsia excorticata
Halaragis erecta
Hebe salicifolia
Hibiscus trionum
Leptospermum scoparium
Macropiper excelsum
Phormium tenax
Sophora microphylla
Tetragonia tetragonioides
Aboriginal medicine of Australia
Banksia integrifolia var compar
Crinum pedunculatum
Dodonaea viscosa
Eucalyptus species
Prostanthera cuneata
Solanum aviculare
Ayurvedic medicine of the Hindu
Abelmoschus esculentus
Acorus calamus
Anethum graveolens
Berberis vulgaris
Carica papaya
Carum carvi
Cinnamomum camphora
Coriandrum sativum
Cuminum cyminum
Curcuma longa
Cymbopogon citratus
Elettaria cardamomum
Ferula assa-foetida
Glycyrrhiza glabra
Inula racemosa
Nigella sativa
Ocimum tenuiflorum
Oryza sativa
Papaver somniferum
Pimpinella anisum
Piper betle
Piper nigrum
Podophyllum hexandrum
Punica granatum
Ricinus communis
Saccharum officinarum
Sesamum indicum
Sida rhombifolia
Withania somnifera
Traditional Chinese medicine
Acorus gramineus
Arctium lappa
Artemisia annua
Artemisia vulgaris
Aspidistra lurida
Bletilla striata
Buddleja officinalis
Clerodendrum bungei
Coix lacyrma-jobi
Cyperus rotundus
Gingko biloba
Indigofera sp.
Loropetalum chinense
Ophiopogon japonicus
Platycodon grandiflorus
Pyracantha ornato-serrata
Rohdea japonica
Sedum spectabile
South African tribal medicine
Acokanthera oblongifolia
Agapanthus praecox
Artemisia afra
Clivia miniata
Dietes iridioides
Eucomis autumnalis
Eucomis comosa
Gladiolus papilio
Haemanthus albiflos
Lobelia erinus
Ochna serrulata
Olea europaea ssp.africana
Pelargonium alchemilloides
Physalis peruviana
Scadoxus puniceus
Schinus molle
Tulbaghia violacea
Zantedeschia aethiopica
Medicinal Plants of the Mediterranean
Allium sativum
Ammi majus
Cnicus benedictus
Ecballium elaterium
Hyssopus officinalis
Iris germanica ‘Florentina’
Laurus nobilis
Lavandula angustifolia
Mandragora officinarum
Pistachia lentiscus
Ruta graveolens
Salvia sclarea
Santolina chamaecyparissus
Silybum marianum
Herbal Medicine of Northern Europe
Angelica archangelica
Asplenium scolopendrium
Colchicum autumnale
Convallaria majalis
Digitalis purpurea
Galium odoratum
Gentiana lutea
Helleborus niger
Humulus lupulus ‘Aureus’
Hyoscyamus niger
Linum usitatissimum
Lysimachia vulgaris
Lythrum salicaria
Prunella vulgaris
Sempervivum tectorum
Succisa pratensis
Viburnum opulus
Viola odorata
The following is a partial list of companies with kosher certified supplements, health, and pharmaceutical products. Products are certified only when bearing the symbol of the certifying agency.
Star-K Certified:
Amway/Access Business Group
Cell Tech
Life Science Laboratories
Melaleuca
Nature's Sunshine
Nutralife Health Products
Preventive Medical Group
Shaklee
Sunrider
Trout Lake Farm
Certified by Other Agencies:
Adwe (KAJ)
First Quality Health (OU)
Freeda (OU)
Landau (Volover)
Maxi-Health (OU)
Navitco (OU)
Nutri-Supreme (Kof-K)
Solgar (Kof-K)
APPROVED MEDICATIONS (2005)
This medication list is a small sample of frequently used over-the-counter (OTC) medications. Prescription medications are not included on this list. If a medication is not listed, it still may be kosher. One should consult a Rav. Certifying agencies are indicated next to products that have kosher certification. It is imperative that each individual understand that under no circumstances should one refrain from taking a prescribed medication or withhold such a medication from children without discussing the matter with a competent Rav and physician. NOTE: Products are approved only when sold in the United States and in the indicated form (e.g. "caplets", "children's", etc.). This list should NOT be used for Passover. This list was prepared in Autumn 2004 and should not be used after December 2005.
ANTACIDS
Alka Seltzer
Effervescent & Antacid Pain Reliever Tablets (Original, Cherry, Lemon Lime,
Heartburn Relief, Morning Relief, P.M., Extra Str)
Gas-X
Regular & Extra Strength Chewables
With Maalox (Orange, Wildberry) Fastabs
Gaviscon Antacid Reg & Ex Str Tabs
Maalox
Antacid Liquid
Max Str Antacid/Anti-Gas Liquid
Quick Dissolve Antacid Calcium Carbonate Chewables - Reg & Max Str
Mylanta
Reg, Children's, Max Str & Ultra Tabs
Pepcid AC
Chewable Tablets - Dairy
Swallowable Tablets
Pepcid Complete Tablets - Dairy
Phazyme Quick Dissolve Chewable Tabs (125mg)
Rolaids
Regular Strength: Cherry, Original Peppermint, Spearmint Tabs
Extra Strength: Cool Strawberry, Freshmint, Fruit, Tropical Punch Tabs
Tums - Diamond-K
Regular - Assorted Fruit, Peppermint Tabs
E-X - Assorted Berries, Assorted Fruit, Assorted Tropical Fruit, Wintergreen Tabs
E-X Fresh Blends Tabs - Dairy
Ultra - Asstd Berries, Asstd Fruit, Asstd Tropical Fruit, Peppermint, Spearmint Tabs
Cool Relief Cool Mint Tabs - Dairy
Smooth Dissolve - Tropical Smoothies
ANTI DIARRHEAL
Imodium
A-D Caplets
Advanced Chewable Tabs & Caplets
Kaopectate
Reg Liquid - Cherry, Peppermint, Vanilla
Extra Str Liquid
Pepto Bismol
Original & Cherry Chewable Tabs
Original Liquid
Maximum Strength Liquid
ANTI-NAUSEA
Bonine Chewable Tablets
Dramamine
Chewable Tablets
Original Formula Tablets - Dairy
Less Drowsy Tablets - Dairy
COLD, ALLERGY & DECONGESTANTS
Benadryl
Allergy & Cold Caplets
Allergy & Cold Fastmelt Tabs - Dairy
Allergy Fastmelt Tablets - Dairy
Benadryl-D
Allergy & Sinus Fastmelts - Dairy
Chlor-Trimeton 4-hr Allergy Tabs - Dairy
Claritin Non-Drowsy 24-hr Tabs - Dairy
Claritin-D
12-hr Tablets - Dairy
Non-Drowsy 24-hr Tablets
Coricidin HBP
Cold & Flu Tablets - Dairy
Cough & Cold Tablets - Dairy
Max Str Flu Tablets - Dairy
Singlet Caplets
Sudafed
12-hr Non-Drowsy Caplets
Severe Cold Non-Drowsy Caplets
Sinus & Allergy Tablets - Dairy
Triaminic
Chest & Nasal Congestion Liquid (Citrus) - OU
Cold & Allergy Liquid (Orange) - OU
Cold & Cough Liquid (Cherry) - OU
Cold & Night Time Cough Liquid (Berry) - OU
Cough Liquid (Berry) - OU
Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU
Cough & Sore Throat Liquid (Grape) - OU
Flu Cough & Fever Liquid (Bubblegum) - OU
Night Time Cough & Cold Liquid (Grape) - OU
Trout Lake Farm 1st Sneeze - Star-K
Tylenol - see also Pain Reliever section
Children's Plus Cold & Cough Chewable Tablets
Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets
Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid
FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets
Konsyl Powder
Metamucil - All Powders
LACTOSE INTOLERANT
Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy
LAXATIVES
Colace Liquid 1% Solution
Ex Lax
Reg, Max Str & Ultra Pills
Chocolated Pieces - Dairy
Perdiem Overnight Relief Pills
Peri-Colace Tablets
Philips' Original Milk of Magnesia Liquid
Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06.
PAIN RELIEVERS
Aleve Caplets & Tablets
Anacin Reg Tabs, Ex Str Tabs
Bayer
Children's Chewable Aspirin (81mg)
Night Time Relief Caplets
Ecotrin Aspirin Tablets (325mg & 500mg)
Goody's Ex Str Tablets
PowderMotrin Children's Chewable Tablets
Regular Tablets & Caplets
St. Joseph Low Str Chewable Tablets (81mg)
Tylenol - see also Cold, Allergy & Decongestion section
Adult Extra Strength Liquid
Children's Melt Away & Soft Chews
Cool Caplets
Extra Strength Tablets & Caplets
Junior Strength Melt Away & Soft Chews
Regular Strength TabletsVanquish Caplets
SLEEPING AIDS
Nytol Quick Caps - Dairy
Sominex Original Formula Tablets
Unisom Sleep Tablets
Vivarin Tablets
THROAT LOZENGES
Ludens - OUD
Fisherman's Friend - Manchester B.D. (no kosher symbol required)
PRODUCTS ALWAYS APPROVED
The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps.
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Diabetic Recipes!
Diabetic Recipes - Section II! Gastroparesis and Diabetes
What is it?
Gastroparesis is a disorder in which the stomach takes too long to empty its contents. Gastroparesis is most often a complication of type 1 diabetes. At least 20 percent of people with type 1 diabetes develop gastroparesis. It also occurs in people with type 2 diabetes, although less often.
Gastroparesis happens when nerves to the stomach are damaged or stop working. The vagus nerve controls the movement of food through the digestive tract. If the vagus nerve is damaged, the muscles of the stomach and intestines do not work normally, and the movement of food is slowed or stopped.
Diabetes can damage the vagus nerve if blood glucose (sugar) levels remain high over a long period of time. High blood glucose causes chemical changes in nerves and damages the blood vessels that carry oxygen and nutrients to the nerves.
Symptoms of gastroparesis are:
* Nausea
* Vomiting
* An early feeling of fullness when eating
* Weight loss
* Abdominal bloating
* Abdominal discomfort.
* These symptoms may be mild or severe, depending on the person
Complications of Gastroparesis
If food lingers too long in the stomach, it can cause problems like bacterial overgrowth from the fermentation of food. Also, the food can harden into solid masses called bezoars that may cause nausea, vomiting, and obstruction in the stomach. Bezoars can be dangerous if they block the passage of food into the small intestine.
Gastroparesis can make diabetes worse by adding to the difficulty of controlling blood glucose. When food that has been delayed in the stomach finally enters the small intestine and is absorbed, blood glucose levels rise. Since gastroparesis makes stomach emptying unpredictable, a person's blood glucose levels can be erratic and difficult to control.
Major Causes of Gastroparesis
* Diabetes.
* Postviral syndromes.
* Anorexia nervosa.
* Surgery on the stomach or vagus nerve.
* Medications, particularly anticholinergics and narcotics (drugs that slow contractions in the intestine).
* Gastroesophageal reflux disease (rarely).
* Smooth muscle disorders such as amyloidosis and scleroderma.
* Nervous system diseases, including abdominal migraine and Parkinson's disease.
* Metabolic disorders, including hypothyroidism.
Treatment
The primary treatment goal for gastroparesis related to diabetes is to regain control of blood glucose levels. Treatments include insulin, oral medications, changes in what and when you eat, and, in severe cases, feeding tubes and intravenous feeding. It is important to note that in most cases treatment does not cure gastroparesis--it is usually a chronic condition. Treatment helps you manage the condition so that you can be as healthy and comfortable as possible.
Meal and food changes
Changing your eating habits can help control gastroparesis. Your doctor or dietitian will give you specific instructions, but you may be asked to eat six small meals a day instead of three large ones. If less food enters the stomach each time you eat, it may not become overly full. Or the doctor or dietitian may suggest that you try several liquid meals a day until your blood glucose levels are stable and the gastroparesis is corrected. Liquid meals provide all the nutrients found in solid foods, but can pass through the stomach more easily and quickly.
The doctor may also recommend that you avoid fatty and high-fiber foods. Fat naturally slows digestion--a problem you do not need if you have gastroparesis--and fiber is difficult to digest. Some high-fiber foods like oranges and broccoli contain material that cannot be digested. Avoid these foods because the indigestible part will remain in the stomach too long and possibly form bezoars.
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Source: NIDDK Are You Becoming a Diabetic?
Full-blown diabetes is easy to spot: Frequent, uncontrollable urges to urinate; virtually unquenchable thirst; numbness in your hands and feet. But the symptoms leading to the disease are harder to pinpoint and ignorance could mean amputation or death. Here are four warning signs no one should ignore:
You feel sleepy right after a meal. If your body can't process all the sugar, it'll pull energy from other systems of your body, draining energy.
Your vision has become a little blurry. Too much sugar can cause your eye lenses to stretch, causing blurred vision.
Your blood pressure is higher than usual. Higher-than-normal blood-pressure levels are related to insulin resistance.
Your breath smells like nail-polish remover. Without enough insulin to turn carbohydrates into energy, your liver will begin to break down fat for fuel. "Acetone breath" is one byproduct of fat combustion.
Occasional eyestrain after reading or post-dinner tiredness can be expected, but if these symptoms become chronic, talk to your doctor for sure.
Say "When" to Block Diabetes
Guys, watch out for a new diabetes risk factor: Heavy drinking. Research now shows that men who have just two drinks of hard liquor a day are 80% more likely to develop diabetes. Women's drinking doesn't seem to affect their diabetes risk (though more than one drink a day for women increases breast cancer risk).
Tip:
Get "smashed" with nonalcoholic, ultrapeppery Spicy Tomato Smash from EIEIO. It is available at natural foods stores. It is a fun drink - with no booze.
Resources
WeightAndDiabetes.com
Click here for Diabetic Recipes!
Click here for Diabetic Recipes - Section II!
Diabetes – Assess Your Risk
Diabetes is a growing concern in America as it is rising at epidemic proportions. More than 2200 Americans are diagnosed with this affliction every day. The National Institute of Diabetes and Digestive and Kidney Disease is officially calling it "a definite epidemic". Of these statistics, perhaps the most alarming fact is that children are being stricken with Type 2 diabetes, the form that usually affects adults over the age of 40. Doctors are mystified at this fact, for in medical school they were taught that Type 2 diabetes was a disease of aging.
Diabetes can be controlled more effectively than ever before, but is still a major health concern and should be dealt with as such. It is the number one cause of blindness, amputations and kidney failure and increases the risk of heart attack or stroke by two or three times.
What is diabetes? Diabetes is a disease in which the body cannot produce or properly use the hormone insulin, which converts food into energy. There are two basic types:
Type 1:
Type 1 has formerly been called juvenile or insulin-dependent diabetes and is less common than Type 2. It is; however, equally as life threatening. In Type 1, the immune system destroys the insulin producing cells in the pancreas. To treat it, one needs daily insulin injections to survive. Type 1 usually develops in children and young adults who are genetically prone to it, but it can appear at any given age. If one is not diagnosed in time, they can lapse into a potentially lethal coma. Symptoms come on suddenly and include extreme thirst, hunger, fatigue and excessive urination.
Type 2:
Formerly known as adult-onset diabetes, this is the most common form. When Type 2 occurs, the body becomes insensitive to insulin and can no longer use it. Approximately 80 percent of all over-weight people are afflicted, however, there are other causative factors. Prenatal factors are one example. Gestation induced (pregnancy-induced) diabetes increases the risk of Type 2 diabetes in both mother and child. The most significant lead has been the identification of a common gene, calpain-10, which increases the odds of acquiring Type 2 diabetes. The symptoms of Type 2 diabetes develop gradually, can be the same as Type 1 but include blurred vision, cuts and bruises that are slow to heal, and tingling or numbness in the hands or feet. Some people have no symptoms, explaining why one-third of Americans is not aware of having it.
When diabetes is not detected, one can face increasingly serious health risks. Many people in these cases have been insulin resistant for years which sets your body up for accelerated atherosclerosis (narrowing of the arteries), heart disease, blood-vessel disease, eye disease and kidney disease. Sad but true is the fact that the damage doesn’t begin with diagnosis, it begins at least five to ten years prior in Type 2 diabetes. To determine if you have Type 2, a fasting blood sugar level is taken. 126mg/dL or higher means you have diabetes.
Once diagnosed, Type 2 can be controlled with oral medication and lifestyle changes such as losing weight, eating healthy and exercising. About 40 percent of Type 2 victims need insulin injections. New oral medications and more effective insulin have made it much more manageable than years past. There are about five different classes of medication now. Each works in a different way and is often used in a combined manner, with or without insulin therapy, to achieve better blood-sugar control. What is most important is the patient’s commitment to his or her treatment.
In both types of diabetes, keeping blood sugar levels as close to normal as possible is a key element of treatment. Normal levels are 70mg/dL to 110mg/dL before meals and not much higher after meals. Using this means of control could delay and prevent the life-threatening complications of this disease.
So, are you at risk? Here are some risk factors:
* You have a parent or sibling with diabetes.
* You gave birth to a baby who weighed more than nine pounds.
* You are seriously overweight.
* You are 45 or older – the incidence of diabetes increases with age.
* You get little or no daily exercise.
* You are African-American, Hispanic American or Native-American.
* You have impaired glucose tolerance (IGT).
* You have an expanding waistline.
* Your triglycerides are elevated. (A blood fat).
* You have a tendency or do have high blood pressure.
If you are over 45:
* Get a fasting plasma glucose test every three years.
* Know your family medical history.
* Keep your weight under control.
* Stay active.
* Eat low-fat meals rich in vegetables and whole grain foods.
* Get screened for diabetes regularly.
Diabetic Resources:
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Click here for Diabetic Recipes - Section II
Taking Control of Diabetes
Diabetes can bring about many changes, but the most important thing to remember is that you are in control! Making small changes in the way you manage diabetes and how you eat and live can bring about a healthier future.
Sick Day Guidelines
Illness, such as a cold or flu, can cause serious problems with your diabetes control. Because everyone reacts differently to illness, talk to your doctor or diabetes educator about the best ways to manage your diabetes when you are sick. Here are some general guidelines:
* Always take your diabetes medication, even if you are not eating. Check the dosage with your doctor.
* Check your temperature four times a day.
* Drink plenty of calorie-free liquids (8 to 12 ounces per hour).
* Check your blood glucose every four to six hours and record results.
* If you can't eat your meals, drink regular liquids (with sugar) and try eating crackers, toast, soup, hot cereal, juices, milk, eggs, etc.
Foot Care
Your feet need special attention because diabetes can reduce the body's ability to sense problems. By checking your feet daily, you can detect blisters, calluses or cuts and act to prevent bugger problems. Follow these guidelines for healthy feet:
* Get your feet checked at every doctor's visit.
* See a foot doctor for nail and foot care.
* Inspect feet daily - especially between toes.
* File nails - do not cut them.
* Treat infections or sores right away.
* Protect feet from injury - do not go barefoot.
* Do not smoke.
* Wear proper fitting shoes.
* Elevate feet if swollen.
* Exercise feet, ankles and legs.
* If you can't see the bottoms of your feet, use a mirror or have someone check them for you.
* Do not wear shoes without socks.
* Wear cotton socks.
* Do not use inserts or pads.
* Avoid pointed or open-toe shoes.
* Break in new shoes by wearing an hour a day.
Shoe Shopping Checklist
* Material - good leather or canvas.
* Width - room for toes to wiggle.
* Length - ? inch space between longest toe and shoe.
Check your blood sugar more often when:
* You are sick.
* There are changes in your treatment program, activity or food intake.
* Glucose values are outside of the desired range.
* There are many high or low blood glucose levels.
Daily Monitoring
You are the person making decisions about your health on a daily basis. Monitoring is the key to staying in control. Checking glucose levels allows you to:
* Detect problems before they get out of hand.
* Determine where changes in your diabetes plan are needed.
* Wash your feet every day. Dry them, even between toes.
* Determine if how you feel is because of high or low blood glucose levels.
* See the effect of food or activity on glucose levels.
Exercise
There is no big secret to getting in shape. But there are some things you should know that can make it easier.
Benefits of Regular Exercise
* Relieves tension and stress.
* Reduces body fat.
* Controls your appetite.
* Improves muscle tone and strength.
* Helps lower glucose levels.
* Lowers blood pressure.
* BEFORE STARTING ANY EXERCISE PROGRAM, CHECK WITH YOUR DOCTOR!
Know Your Target Values!
The HbA1c is a blood test done in the lab that averages all the glucose levels in your body over the past two to three months. Together with a record of your daily glucose levels, you and your doctor will be able to see how well your overall treatment plan is working and where changes are needed.
It is important to know what you are working so hard to achieve. Discuss what your glycohemoglobin and glucose levels should be most of the time with your diabetes doctor.
Making Sense of Those Blood Glucose Readings
To be in charge of your diabetes, you need to know how to respond to your glucose results. Try these steps:
* Know your target glucose levels.
* Monitor glucose levels for three to four days in a row.
* Look for a pattern of glucose levels.
* If they are higher or lower than target, determine which factors are responsible for the patterns.
* If patterns are outside your desired range and you do not know what to do, call someone.
* Do NOT ignore your results!
Insulin
Helpful Hints For Using Insulin:
* Store at room temperature. It is good for 30 days in a cool, dry place (68 - 75 degrees).
* If your insulin will last longer than 30 days, keep it in the refrigerator. These bottles are good for three months.
* Unopened insulin bottles are good until expiration date if they are kept in the refrigerator.
Do Not Use Bad Insulin!
* Do not use regular insulin if it becomes cloudy.
* Do not use cloudy insulin (NPG, Lente) if it becomes clumped or crystallized.
* Do not use any insulin if it is expired. Bad insulin will result in very high glucose levels.
What Causes Bad Insulin?
* Leaving it out in the sun or exposed to extreme hot or cold temperatures.
* Using it past the expiration date.
* Poor storage.
An Ounce of Prevention
Make sure you're doing all you can to prevent health problems later!
During each visit, discuss the following points with your Diabetes Team or Doctor:
* Glucose goals.
* Meal plans.
* Activity program.
* Glucose testing schedule.
* Treatment of high and low blood glucose levels.
* Changes in medication.
* Birth control if applicable.
Your Annual Review
At least once a year, be sure to have these tests:
* Kidney function. Protein may signal that your kidneys are not working properly.
* Blood fats. Cholesterol and triglycerides tell you about your risk for developing or worsening heart disease.
* Eye exam by an eye doctor specializing in diabetics. Early detection and the proper treatment does make a difference.
* Blood flow and nerve check of the feet. Your feet are the only ones that you have! Protect and treat them with tender loving care.
* Blood pressure. Uncontrolled high blood pressure increases the chances for all the diabetes health problems.
Coping Strategies
Research shows the coping strategies can help people stay healthy. See if you can work some of these ideas into your own routine:
* Take time each day to relax.
* Focus on your positive qualities.
* Maintain a good support system - including friends, family and pets.
* Use humor and laughter to ease stressful times.
* Give yourself a positive "self" message every day.
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Click here for Diabetic Recipes - Section II! Diabetes - Head to Toe Care
Eyes
Diabetes can lead to vision loss or even blindness. To take care of your eyes:
* Keep your blood sugar under control.
* Bring high blood pressure down.
* Get a dilated eye exam by an eye doctor every year.
See an eye doctor if:
* Your vision is blurry.
* You see double, spots or floaters.
* One or both eyes hurt
* You feel pressure in your eye.
* You cannot see things at the sides like you used to.
* You have trouble reading.
Heart
People with diabetes are twice as likely to develop high blood pressure than those who do not have diabetes. To have a healthy heart:
* Lose weight if you are overweight.
* Become more physically active.
* Have your blood pressure checked at each doctor visit.
* Ask your doctor what your blood pressure goal should be. A blood pressure level under 130/85mm Hg is the goal for most people.
* Don't smoke.
Feet
Diabetes can harm the blood vessels and nerves in your feet. To keep your feet healthy:
* Keep your blood sugar in control.
* Take off your shoes and socks and have your feet checked at least once a year - more often if you have any foot problems.
* Wash your feet every day. Dry them, even between toes.
* Check daily for cuts, blisters, redness and swelling. If you cannot see the bottom of your feet, use a mirror or ask someone for help.
* Never walk barefoot.
* Wear shoes that fit well. If you have lost feeling in your feet, ask your health care provider for advice on proper shoes.
* Cut your toenails straight across and file the edges.
* Shake out your shoes before putting them on.
Resources
WeightAndDiabetes.com
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Click here for Diabetic Recipes - Section II! Women and Diabetes: Put Yourself at Zero Risk
Middle-aged women who exercise, eat a healthy diet, drink alcohol in moderation, do not smoke and most importantly, are not over weight can virtually eliminate their risk of diabetes.
Some specifics:
*Women who are overweight are eight times more likely to be diagnosed with the disease than lean women. Obese women are 20 times more likely.
*Women who do at least seven hours a week of brisk walking, heavy gardening or houswork or other activities vigorous enough to build up a sweat have a 30-percent lower risk than women who exercise less than half an hour a week.
*Women who do at least seven hours a week of brisk walking, heavy gardening or houswork or other activities vigorous enough to build up a sweat have a 30-percent lower risk than women who exercise less than half an hour a week.
*Women who eat the most high-fiber cereals and breads (rather than sweets, potatoes, and other refined carbohydrates) and the most polyunsaturated fats (rather than saturated and trans fats) have half the risk.
What to do:
Cut back on hamburgers, pizza, french fries, ice cream and sweets. Replace them with beans, fish, whole-grain breads and cereals, fruits, vegetables and (if you can afford the calories) salad dressings and vegetables or olive oils.
Watch your weight and do not forget: Exercise cuts the risk of diabetes even if you never lose a pound. The best way to prevent type 2 diabetes is to keep your body mass index at 25 or below.
WeightAndDiabetes.com
Diabetic Recipes! Salt and Diabetics
It is very important for diabetics to lower salt-sodium chloride-intake, as all too often diabetes is complicated by high blood pressure, a major cause of both heart disease and stroke. Many food manufacturers are recognizing the public's growing concern about salt and have begun to offer "reduced salt" or "no salt" alternatives. Restaurant owners are also more willing to prepare food with less salt-especially when asked to do so.
Salt/sodium does play an essential role in our diets so we need not cut it out entirely. We just need to watch it a bit more and for diabetics, this is crucial to your health. The components of salt, sodium and chloride, are essential nutrients, and with potassium, they are the main regulators of the body's water-balance system. The average person in the United States consumes between two to three teaspoons of salt a day-about 20 times the amount of sodium really needed. For most people, the Food and Nutrition Board of the National Research Council recommends 2,200 mg of sodium as a desirable daily intake. That is equivalent to one teaspoon of salt. Check with your health care provider for recommendations.
Reduced sodium versions of soy sauce, canned tomatoes, and canned chicken or beef broth should be the only way you use these otherwise high-sodium products. Naturally salty foods such as anchovies, capers, dill pickles, canned tuna, etc. one should consume in moderation, or cut out of the diet completely.
Here are some ways to keep salt under control:
Cook without salt, and taste the food before adding it after it's cooked. Once you've cut back on salt, you'll find few foods actually need very little, if any.
Retrain your taste buds to appreciate herbs and spices in place of salt. Basil, bay, dill, marjoram, mint, parsley, rosemary, sage, savory, tarragon, and thyme are particularly good salt replacement herbs. Read the labels on the foods that you buy at the store and, whenever possible, choose low-salt, reduced-salt, or no-salt-added versions of a product.
Check out your drinking water. If your home has a water-softener, drink bottled water. Ask your local water district how much sodium comes out of your tap. If it totals more than 45 parts per million, attach a sodium filter to the kitchen faucets.
Eat more potassium-rich foods, such as oranges, bananas, mangos, cantaloupe, dried peas and beans-you'll excrete more sodium in your urine than the average person. However, unless your physician prescribes them, don't take potassium supplements as too much potassium can cause nausea, vomiting, and even irregular heartbeat.
Herbs are the natural and delicious way to replace salt in your diet. For people with diabetes and other restricted diets who are wanting to reduce their reliance on salt to flavor food, herbs are the answer. Do be sure to note the date and name of the herb or herb blend in your containers as you should use them within six months for maximum flavor and benefit.
Salt-Substitute Blends:
1. Soup Blend:
Basil, parsley, marjoram, thyme, savory, and bay
2. Salad Blend:
Basil, parsley, marjoram, dill, and tarragon
3. Fish Blend:
Basil, dill, fennel, savory, rosemary
4. Poultry Blend:
Sage, thyme, parsley, rosemary, basil
5. Pasta Blend:
Basil, thyme, oregano, parsley
Snacks: Healthy Necessity in a Diabetic Diet
Snacks do play an important role in the daily life of a diabetic, particularly those with type 1 diabetes and insulin-requiring type 2 diabetes. For these people between-meal and bedtime snacks are essential to keep blood glucose levels as close to normal as possible and to help prevent low blood sugar (hypoglycemia).
Following are some suggestions for a quick, healthy snack at home.
Peanut Butter Grahams
Spread low-fat peanut butter on a graham cracker. Top with a banana slice and you'll have at least some of your protein and starch exchanges covered.
Fruity Gelatin
Prepare sugar-free fruit flavored gelatin. Add small chunks of fruit before chilling. The gelatin is a "freebie" and, depending on how much fruit you add, you may have to count this snack as a fruit exchange.
Baked Chips and Salsa
Baked chips still have carbohydrates and will count in your starch exchanges, but the salsa adds zip without fat or excessive calories.
Always carry a supply of snacks to eat in case of low blood sugar.
Following is a list of snacks you can purchase at most supermarkets. These are great snacks to take with your wherever you go. They are calculated to supply 12 to 15 grams of carbohydrate or one carbohydrate (1 bread/starch) exchange:
One small apple
Eight animal crackers
Four medium fresh apricots or seven dried halves
1/2 of a banana rolled with 2-tablespoons Grape Nuts cereal
1 cup cubed cantaloupe
Twelve Bing cherries
Two chocolate mousse bars (Weight Watchers)
1/2 cup chow mein noodles
Three dried dates
Two small dried figs
Two sugar-free fudgesickles
Three gingersnaps
36 Goldfish (adds 1 fat exchange)
Three graham crackers (2 1/2-inch square)
1/2 low-fat granola bar
15 grapes
Five kumquats
Three Lorna Doones (adds 1 fat exchange)
12 loquats
Five slices melba toast
One small nectarine
1 cup skim milk
Three thin sliced Norwegian Kavli flatbread (2 thick sliced)
One small orange
One small peach
Three peanut butter sandwich crackers (adds 1 fat exchange)
One small pear
16 Mr. Phipps Tater Crisps (adds 1 fat exchange)
Two small plums
24 oyster crackers
3 cups popcorn (popped by hot air, or low-fat microwave)
Three dried pitted prunes
15 fat-free potato or tortilla chips
3/4 ounce pretzels
2 tablespoons raisins
Two rice cakes (4" diameter)
Seven Ritz crackers (adds 1 fat exchange)
Six saltine crackers
Two Stella d'Oro Sesame Breadsticks (adds 1 fat exchange)
One tangerine
15 Teddy Grahams (adds 1 fat exchange)
Five reduced-fat Triscuits
Six Vanilla Wafers (adds 1 fat exchange)
Six Waverly Wafers (adds 1 fat exchange)
12 Original Wheat Thins (adds 1 fat exchange)
13 Reduced-fat Wheat Thins (adds 1/2 fat exchange)
1 cup nonfat fruit-flavored yogurt (sweetened with sugar substitute)
1/2 cup of either I Can't Believe It's Yogurt or TCBY frozen yogurt or Baskin Robbins, Sugar-Free Ice Cream
Can Fat be Good For You?
Yes, it can but it does depend (always a "but", isn't there!) on what type of fat. Despite the fact that many people think fat is the evil entity in our diet, some types of essential fatty acids may be very beneficial to your health, particularly a fatty acid called omega-3. Studies are currently in progress to see whether omega-3 fatty acids may have beneficial effects on a variety of health problems. These include heart disease, stroke, mild high blood pressure, bone loss, Crohn's disease, cancers of the breast, colon and prostate and rheumatoid arthritis. In addition, omega-3 and other fatty acids perform vital functions in the body. They help support cholesterol metabolism, regulate visual and nerve function, promote skin and hair health, and form hormone-like substances that are involved in inflammation and pain.
Our bodies cannot produce the fatty acids we need so it is very important to include them in our diet. Balanced, varied diets contain a mix of unsaturated fatty acids, including omega-3 and another type called omega-6. Omega-3 fatty acids are found in abundance in certain fish oils, as well as in canola and flaxseed oils, while omega-6 fatty acids are found in corn, sunflower, soybean and safflower oils.
We need to balance our intake of omega-3 and omega-6 fatty acids because of their different biological functions. Yet over the past 150 years, changes in the food supply of Western societies have had a problematic result: We now eat far more omega-6 than omega-3 fatty acids. For example, since most of the clinical studies on the beneficial effects of omega-3 fatty acids were based on fish oils, the American Heart Association recommends two servings of fish per week.
People with diabetes are at greater risk for developing heart disease, stroke, hypertension and osteoporosis and therefore may want to pay special attention to their omega-3 intake.
In summary, do not ban all fats from your diet. Increase your intake of "good fats" for good health and development.
Sugar and Sugar Substitutes
Refined sugar has many functions in food other than providing sweetness. In small amounts, added sugar helps yeast begin producing gas for raising yeast dough. Sugar tenderizes doughs and batters, helps brown baked goods, and makes the crumb of these products moist. It aids in the structure of cakes. It is the white sugar in cookie dough that helps spreading to occur during baking. For these reasons, we suggest replacing only one half of the refined sugar in a recipe with another type of sugar. You can increase or decrease the amount replaced incrementally to achieve the results you want. If you simply want to reduce the amount of sugar you are consuming, many recipes can be modified to decrease the amount of sugar simply by reducing the sugar by one third.
Sugar by Any Name
Refined sugar is 99 percent pure sucrose, a simple carbohydrate. All of the sweeteners listed here are also simple carbohydrates. Each has a unique flavor, and each brings different qualities to baked goods.
Refined fructose is sweeter than granulated sugar. It can be substituted in baking recipes with little trouble. Simply add one third less. Fructose attracts more water than sucrose, therefore fructose sweetened products tend to be moist. Baked products made with fructose will be darker than if they were made with white sugar.
Honey is a liquid sugar made by bees, and consists of several components: fructose, glucose, maltose, and sucrose. It is sweeter than sugar, and has a distinctive flavor. Baked goods made with honey are moist and dense, and tend to brown faster than those made with granulated sugar. Use 3/4 cup plus 1 tablespoon honey in place of 1 cup sugar, and reduce the other liquid ingredients by 2 tablespoons. Unless the recipe includes sour cream or buttermilk, add a pinch of baking soda to neutralize the acidity.
Molasses is a byproduct of refined sugar production. It is made up of sucrose, glucose, fructose, and also contains small amounts of B vitamins, calcium, and iron. Molasses imparts a dark color and strong flavor to baked foods, but is not as sweet as sugar. When substituting molasses for sugar, use 1 1/3 cups molasses for 1 cup sugar, and reduce the amount of liquid in the recipe by 5 tablespoons. Molasses is also more acidic than sugar; add 1/2 teaspoon baking soda for each cup of molasses used in substitution for sugar. Replace no more than 1/2 the sugar called for in a recipe with molasses.
Maple syrup is made from the sap of sugar maple trees, and is a combination of sucrose and glucose. The sap is boiled down into the sweet, delectable syrup we pour over our pancakes and waffles. It is also very good in cookies, pies, and cakes. There are several grades of syrup available. Grade A maple syrup is golden brown and has a light flavor. Grade B is heavier, darker, and has more of that mapley flavor. Like honey, it's very sweet; use 3/4 cup for every cup of white sugar. Decrease the amount of liquid by 3 tablespoons.
Brown rice malt syrup consists of maltose, glucose, and complex carbohydrates. It is an amber hued syrup resembling honey, but it is not as sweet as honey. It can be substituted cup per cup for granulated sugar, but the liquid ingredients should be reduced by 1/4 cup per cup of rice syrup. Enzyme treated syrup, as opposed to malted syrup, will tend to liquefy the batter of a baked product. Use the malted syrup for best results.
Fruit juice concentrates, such as apple juice concentrate, orange juice concentrate, or white grape juice concentrate, are wonderful substitutes for sugar. Juice concentrates are made up of fructose and glucose. Use 3/4 cup for every cup of white sugar, and decrease the amount of liquid by 3 tablespoons.
Artificial Sweeteners
The following artificial sweeteners have been approved by the FDA and are available for home use. They provide sweetness, but lack the browning, tenderizing, and moisture retaining properties of granulated sugar. There is no need to substitute artificial sweeteners for the small amount of sugar used for proofing the yeast in breads. Instead, use milk or potato water for the liquid: the sugar found in either of these is enough to jump start the yeast.
Saccharine is 200 to 700 times sweeter than sugar. It can be used in baked goods. However, the manufacturer recommends substituting it for only half of the sugar in a recipe. Substitute 6 (1 gram) packets for each 1/4 cup sugar. It is sold under the name Sweet and Low®.
Aspartame is 160 to 220 times sweeter than granulated sugar. This sweetener is heat sensitive, it loses its sweetening power when heated, and can not be used for cookies or cakes. The manufacturer does recommend adding it to pie fillings for no-bake pies, and to puddings after they have been removed from the heat. Substitute 6 (1 gram) packets for each 1/4 cup of sugar. It is sold under the names Equal® and Nutrasweet®.
Acesulfame potassium is 200 times sweeter than sugar. It is heat stable so it can be used in baking and cooking. Use acesulfame K in combination with granulated sugar when baking. Substitute 6 (1 gram) packets for each 1/4 cup sugar. It is sold under the brand names Sunette® and Sweet One®.
Sucrolose is made from sugar, but is 66 times sweeter than sugar. Granular sucrolose is the form used when baking. Substitute 1 cup granular sucrolose for each cup of sugar called for in the recipe. Recipes made with this product tend to bake faster than usual. It is sold under the Splenda® brand name.
Remember, these substitution guidelines are just that - guidelines. You can tailor your recipes for your tastes by adding more or less sweetener to your recipes. Also, you may not get exactly what you were looking for. It might be better! Live a little - experimentation is fun!
Sugar Wise and Sweet Smart
To determine the amount of sugars and sweets to eat, answer these questions:
Is your blood glucose in good control and your hemoglobin A1c at a desirable level?
Are your blood fats in good control -- total cholesterol, LDL, HDL and triglycerides?
How much do you enjoy sugars and sweets, and how often do you want a small serving to help you stay on track with your eating plan?
Get sugar-wise and sweet-smart by keeping the following healthy eating guidelines in mind:
Prioritize your personal diabetes goals. Which comes first -- blood glucose control, weight loss, or lower blood fats. Your priorities dictate how you strike the balance with sugars and sweets.
Choose a few favorite desserts and decide how often to eat these in light of your personal diabetes goals -- maybe twice a week, just when dining out, or only at a special celebration.
Note the calories, total fat, saturated fat, and cholesterol of the desserts you prefer. Make your choices with these numbers and your diabetes goals in mind.
Quench your sweet tooth with a small portion of your favorite sweet.
Split a dessert in a restaurant (ask your server for one serving and four spoons).
Take advantage of smaller portions when options present themselves, such as at an ice cream or frozen yogurt shop.
Substitute a sugar-free sweetened food for the regular -- hot cocoa or a popsicle.
Use the Nutrition Facts panel on food labels to determine the number of grams of carbohydrate per serving size. This will let you know how to swap a sugary or sweet food in your meal plan for a starch, fruit, or milk.
Test blood glucose and observe the affect of different sugars and sweets. Let this information help you decide what sweets to eat.
Keep a watch on hemoglobin A1c and blood fats to see if eating more sweets leads these number on an unhealthy up swing.
References: American Diabetes Association; The FDA Ten Healthy Cooking Tips
Good nutrition is not just a matter of selecting the "right" foods to eat. It is also important to prepare these foods in ways that will maintain their nutritional benefits. Careful decisions about cooking techniques can have a profound effect on the nutrient content of the foods we prepare. These cooking strategies and ingredient substitution ideas can help retain and, in some cases, improve, the nutritional value of your most popular dishes. They can also help you meet the American Institute for Cancer Research's recommendations for lower cancer risk and better overall health:
1. Cut the salt in half in your favorite recipes. Most of the time this will not produce a noticeable taste change. Consider replacing part of the salt with an herb or spice, flavored vinegar, citrus juice or peel. Garlic or onion power (not garlic or onion salt) work well in meats, soups, and sauces. Make your own mix of garlic, onion, paprika, and parsley flakes.
2. Use veggie spray or non-stick pans for grilling or stir-frying.
3. Choose methods of cooking that will retain flavor, color, and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (except for quick stir-frying) and long cooking times. Both extended heat and liquid can destroy or leach out valuable nutrients.
4. Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews. Use chopped red or yellow peppers to "pep" up the flavor. Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces.
5. Try some lower-in-fat substitutes such as low fat cheese, salad dressing and evaporated skim milk. Try low cholesterol egg products. Use two egg whites instead of one whole egg to significantly reduce the fat and cholesterol content of some baked goods.
6. When you use oil, select olive or canola oil. Drain off visible fat while cooking, blot pan-fried foods on paper towels to absorb extra grease, and allow soups to chill before reheating and serving so that the fat can be skimmed off the top.
7. Choose roasting, poaching or stir frying as frequent cooking methods. Keep open-flame grilling of meats to a minimum as this practice produces cancer-promoting compounds. Avoid eating charred food. Microwave cooking is a healthful way to cook vegetables because the short cooking time reduces nutrient losses and usually no added water or fat is needed.
8. Reduce the fat in home baked goodies by substituting applesauce, pureed prunes, mashed bananas, or yogurt for up to half of the shortening. It works! Obviously prune puree would discolor a yellow cake but does well for chocolate cake and brownies. The end result is moist and fat content is reduced.
9. Substitute some whole grain products for all-purpose flour in your cooking. Try whole wheat flour, oatmeal or flax in bread and muffins, or add some bran or wheat germ to your meatloaf. Try using some soy flour in biscuits and breads.
10. Try more fruit desserts (fresh, stewed, and cobblers) instead of cakes and cookies. Choose frozen yogurt, sherbet and sorbet instead of ice cream. Serve cake with fruit sauce instead of frosting or whipped cream.
Using sensible cooking methods, less fat, and adding more vegetables, fruits and whole grains to recipes are guaranteed winning techniques to set a better nutritional table. These steps can also help lower risk for chronic diseases such as cancer. To receive free brochures with more healthful cooking tips and recipes, contact the American Institute for Cancer Research at 1-800-843-8114 or visit their website at www.aicr.org.
Print this Article Weight Loss Herbs
Despite all the mixed messages concerning herbal supplements, for some they can be strong allies in your fight against fat. Eating a healthy diet and exercising are still essential if you want to succeed but herbs can make the process of losing weight a bit easier. By helping you overcome common obstacles such as emotional eating, being too tired to exercise and always feeling hungry, these safe and effective herbs can help you reach your goals.
Food – everywhere we look, there it is. On TV, magazines covers and ads, our kitchen… You get the idea, I’m sure! Even driving in your car can tempt your taste buds without any food in sight! The smells of a bakery, someone cooking out, a restaurant; all “out there” tempting us, luring us, making our mouths water and our stomachs grumble! Diet? Who can diet?
Okay, settle down, we can. We just have to buck up our willpower and for some, leaning on herbs is now proving very helpful. Herbal medicines offer tonics that shore up the nervous system and make it more resilient to everyday stress. This can give you the fortitude you need to resist temptation. What is more, these herbs boost your mood and we all know a bad mood can send us right to the goodies. An up-beat attitude has proven to be the best defense against indulgence.
As a rule, many fitness and nutrition experts do not recommend herbs, but there is a sincere argument in their favor: they are helping many people cope with dieting. Therefore, the following information is to aid you in deciding whether or not you wish to go this route. Keeps in mind however, as in all things, do not over-do any herb.
St. Johns Wort
Most often considered an herbal antidepressant, it is also a tonic this strengthens the nervous system. It ensures a steady supply of the neuro-transmitters needed for proper function. It is the right choice if you tend to succumb to overeating when you are under stress. Take one of the following, three times a day:
Tincture (1.5): 1 teaspoon (5 milliliters)
Tincture: (1:1): 20 drops
Tablet dried herb: Two 500-mg tablets
Tablet standardized extract: tablets containing the equivalent of 0.3mg hypericin
Oat Straw
In the previous century, the Eclectic (holistic physicians who believed in treating the causes of illness rather than the symptoms) found this herb helped alcoholics, smokers and heroin addicts summon the will to say “no”. They also found it helped addicts overcome symptoms of withdrawal. If you are having a difficult time with willpower, find some oat straw.
Take one of the following three times a day:
1. Tincture (1:5): 1 teaspoon (5 mil)
2. Tincture: (1:1) 20 drops
Black Cohosh (Cimicifuga racemosa)
Menopause-related mood swings and satanic hot flashes make dieting a nightmare and can lead to nerve-soothing sessions with chocolate. Black cohosh is an effective weapon when hormonal mood swings threaten your weight loss efforts. Caution: Do not use black cohosh if you are taking hormone replacement therapy.
Take on of the following three times a day:
1. Tincture (1:5) 1 teaspoon
2. Tincture: (1:1) 20 drops
3. Tablet; dried root: two 500mg tablets
4. Tablet; dry extract: (4:1) 250mg
5. Standardized dry extract: one tablet containing 1mg 27-deoxacteine
Cordyceps (Cordyceps sinensis)
Cordyceps is an ancient Chinese remedy famous for increasing stamina and well being. Once an extremely rare and costly herb, contemporary production techniques have made this mushroom more affordable. Bodybuilders use it to power up workout sessions and endurance athletes sue it to keep going longer.
Take one dose half an hour before exercise: Powdered cordyceps: one 250mg capsule
Siberian Ginseng (Eleutherococcus senticosus)
Long used in Asia, Siberian ginseng increases animals’ ability to work as well as stamina in humans. In fact, the Russian cosmonauts used it on the job to counter the fatigue associated with long hours and lack of sleep. Many studies with both long-tailed rats and human gym rats show this herb increases the capacity to do workouts or other physical activity.
1. Take one of the following half-an-hour before exercising:
2. Tincture (1:5): 1 teaspoon (5 mil)
3. Tincture: (1:1) 20 drops
4. Tablet; dried bark: Four 500mg tablets
5. Tablet; standardized extract: One 100mg tablet standardized to contain 1% or more Eleutheroside E
Psyllium Seed (Plantago psyllium)
The seed of the Indian plantain has an almost pure fiber coating. When exposed to water, it swells to four times its original size. The seed has the added benefit of reducing cholesterol levels while giving you that pleasant, full feeling. Take a half-hour before eating:
Psyllium seeds: 1-teaspoon in 8-ounces cold water. If this makes you feel uncomfortably full, reduce the dose to 1/2 teaspoon.
Flaxseed (linum usitatissimum)
Used as a soothing bulking agent, the seed of the flax plant is covered with mucilage, which swells when it encounters water, much like the psyllium seed. Use whole seeds, which go through your body largely undigested and unabsorbed. Ground flaxseed, which can be absorbed, is rich in calories and thus, can defeat the purpose of weight loss. Take half an hour before lunch or dinner:
Whole flaxseed: 1 teaspoon in 8-ounces of cold water. If this makes you uncomfortable, reduce the dose to 1/2 teaspoon.
Cayenne (Capsicum minima)
The most famous thermogenic herb is undoubtedly the mouth-burning red pepper. Eating red pepper results in more than just a hot mouth – it makes you sweat and warms your fingers and toes. Red pepper also jump-starts your circulation and gets your blood rushing all over the place.
Take on of the following three times a day:
1. Tincture: (1:5): 10 drops
2. Tincture: (1:1) 2 drops
3. Powdered cayenne pepper: 1/4 teaspoon mixed with a glass of cold water
4. Tablet: One 250mg tablet
Ginger (Zingiber officinale)
Ginger was once comsumed in huge quantities in Britain, not because of the taste, but because it helped people survive the cold and damp climate. This made the lack of central heating a little more bearable.
Take on of the following three times a day:
1. Tincture: (1:5): 1 teaspoon (5 mil)
2. Tincture: (1:1) 20 drops
3. Root tablets: Two 500mg tablets
4. Powdered dried root: 1/2 teaspoon in a cup of boiling water
5. Fresh root: 1 teaspoon grated into a cup of boiling water
Herbs to Avoid
Their claims usually sounds too good to be true – and they are. Even worse, these herbal weight-loss products often contain dangerous, counterproductive, or useless ingredients. Save your money.
Herbal Laxatives:
Frequently, the additions of laxative herbs are in diet products because they empty the bowel and temporarily make the stomach look flatter. However, they are potentially dangerous. They contain compounds that stimulate the bowel to evacuate its contents. Many experts believe that, with regular use, these herbs can damage the nerves that serve the bowel, leading to chronic constipation. Avoid diet products containing aloe, buckthorn, cascara sagrada, rhubarb, senna or yellow dock.
Herbal Stimulants:
When you reduce your calorie intake, you sometimes feel tired and sluggish. To combat this, some manufacturers add herbal “speed” to diet products. This causes a stimulant high, followed by a stimulant low. In fact, you will feel lower than you did before you took the stimulant and could set yourself up for a comfort-eating session. In addition, if you have heart disease, kidney problems, or high blood pressure, or if you take certain medications for depression or anxiety, these herbs can be downright dangerous. Avoid products containing ephedra (ma huang), guarana, betel, ate, cola or caffeine.
Multi-herb products:
These are the “kitchen sink” supplements containing as many as 20 herbs in a tablet or capsule. It is hard enough to get an active dose of one herb into a single tablet or capsule, much less 20 active doses of 20 different herbs. Bottom line: The do not work. Avoid diet products containing many different herbs.
Herbal Diuretics:
When you urinate, you lose water. That is the justification behind adding herbal diuretics to weight loss products. Though generally harmless (unless you suffer from kidney disease) these products will not help you lose an ounce of fat. Avoid diet supplements containing corn silk, buchu, dandelion tops or couch grass.
Trans Fats and Diabetes in Women
It is too early to say that trans fat causes diabetes, but a new study shows that women who consume more trans fat have a higher risk of the disease.
Cholesterol-rich foods were also linked to a higher risk, while ployunsaturated fats (which are found largely in vegetable and fish oils) seem to protect against diabetes.
One possible explanation:
Cell membranes rich in polys may do a better job of admitting insulin from the bloodstream into the cells.
What to do:
1. Replace trans fats (found largely in stick margarine, shortening, fried foods and sweet baked goods) with unsaturated fats (from fish, vegetable and olive oils, salad dressings, and nuts).
2. Swapping trans fat for saturated fat would make no sense since both raise LDL ("bad") cholesterol.
Portion Sizes
For a quick reference, I've made a small chart of common portion sizes. View and/or print it out, if you wish. (A new window will open for you).
Portion size is becoming a big controversy among nutrition and health experts. We can easily control portions when cooking at home but tend to forget about that when eating out or perhaps are a guest in someone's home. Following are ways you can mentally figure out how much a portion size should be so as not to over-do it. For example, you can use familiar objects such as the hand of a woman. A man's hand may be a little too big - depending on his size! Sorry, men!
Therefore, the size of a female closed fist equals approximately one-cup.
Here are a few examples for diabetics:
* Pasta or potato equals two carbohydrate exchanges
* Rice is equivalent to three carbohydrate exchanges
* Strawberries equals one carbohydrate exchange
* Cooked rice equal three carbohydrate exchanges
* Salad greens equal one-cup or one serving of vegetables.
More Ways to Determine Portion Sizes:
Your thumb is about one ounce of cheese, 1-tablespoon of salad dressing or peanut butter, etc. Use the tip of the thumb to determine a teaspoon of butter, margarine, mayonnaise or oil.
Perhaps you prefer to use inanimate objects to estimate serving portions. A serving of cereal is about the size of a tennis ball, not a basketball. A medium-size potato is about the size of a computer mouse and equals two carbohydrate servings for diabetics. The size of a small bar of soap equals a three to four-ounce serving of chicken, fish or meat. We are all familiar with dice - about four dice would equal one ounce of cheese.
If you want to watch the amount of spaghetti you are eating, this next tip will not only give you an idea if you are eating too much, but it will slow down your eating a bit. Enjoy it and savor it while you count the noodles! Yes, count the noodles! A single serving is equivalent to about 32 full strands of spaghetti and/or one carbohydrate exchange for diabetics. Here is another one - an average three-ounce bagel is equal to the size of a hockey puck and/or one carbohydrate exchange for diabetics.
Americans have reached an all-time high of obesity and diabetes. This is due in part to the ever-increasing portion sizes sold to us in fast food chains, supermarket aisle, frozen foods and even in many restaurants. Consequently, we grossly overestimate a normal portion size. Another thing one could do to familiarize themselves with portion sizes is to begin weighing all your foods at home. In time, you will be able to tell what a portion size should be without using the scale. This practice is especially good for diabetics who have to watch their exchanges.
Practice restraint in restaurants as well. An appetizer makes a great meal and is plenty of food for one sitting. However, we are supposed to think of it in an entirely different manner, are we not? We have become accustomed to having an appetizer and/or drink BEFORE a meal. Yipes! Talk about adding calories, fat and ultimately: POUNDS! With an entree, you can split one and still get plenty of food for one sitting. Alternatively, you can set half aside when you get your dish, request a doggie bag and put that other half into the doggie bag right away. Two restaurant meals for the price of one!
Use your plate as a guide:
Picture your plate as a clock. Let's say it is 3:00 p.m. You would want to fill the section between 12:00 and 3:00 o'clock with your meat or dairy servings for that meal. If your meat or dairy portion is larger than the space on your plate, you're eating too much. The rest of your plate should be rounded out with servings of grains, fruit and vegetables.
Following are a few more portion control tips:
Do not put more food out than what you want to eat. Pay attention to how many servings a recipes states it makes and try to stick to the equivalent of one serving.
When eating in a restaurant request salad dressings, butter, sour cream, pancake syrup and such be served on the side. This way you can control the portion you add to your food.
If you are not sure of ingredients in a recipe when dining out, ask! For example, if you want an omelet, find out how many they use to make their omelets. If they use three or four, request one or two. Your entree should be about the size of a deck of cards. If it is larger, consider asking half be put into a doggy bag before you begin eating.
Following is the 21st Century Guide to portion sizes:
* A medium potato = a six-ounce soda can
* 3 ounces of meat = the size of a floppy disk
* One scoop of ice cream = a round iMac mouse
* 3 ounces of grilled fish = a PDA
* 1 ounce of cheese = a pager
* 1-tablespoon of olive oil (or other cooking oil) = an individual eye-shadow compact
* A serving of pretzels or other snack food = a coffee mug's full
Now that you are more aware of portion sizes, consider what you have been eating. Most likely, you will find it has been too much at one sitting and you were not even aware of it. It is a struggle in today's society. This is why self-educating is so important. Once aware of things such as this, you can take total control over your weight destiny! All it requires is a little discipline and the rewards are fantastic for your health, well-being and wellness.
Suggested Resource for more information on Portion Control:
Just Enough for You - About Food Portions Vegetarian Food Pyramid
There is now a modified version of the food pyramid designed especially for vegetarians. The vegetarian food pyramid is similar to the regular food pyramid; it is composed of six different food groups, The food groups listed on the bottom of the pyramid are meant to be eaten in much greater quantity than those at the top of the food pyramid.
The vegetarian food pyramid is pretty much self-explanatory. If you would like to print it, be sure to select "1st page only" in your printer settings to avoid getting the material below the picture.
Vegetarian Diet Variations
Vegetarian diets have been around for centuries. People choose vegetarian diets for religious, economic, health-related, or other reasons.
When you hear the word "vegetarian," you automatically assume it's a diet that omits animal products. However, there are several variations of the vegetarian diet, as shown below:
* Semi-vegetarian diet--includes fish, poultry, eggs, and dairy products
* Lacto-ovo-vegetarian diet--includes dairy products and eggs
* Lacto-vegetarian diet--includes dairy products
* Ovo-vegetarian diet--includes eggs
* Vegan diet--includes only plant foods and omits all animal products
Although you would think vegetarian diets lacked some of the nutrients of normal diets, a well-planned vegetarian diet can be just as nutritionally adequate and healthy.
Vegetarian Recipes!
Suggested Resource:
Vegetarian Resource Group - Vegetarian recipes and nutrition information. The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger.
Cutting Down on Meat Has Merit
The results of a combination of five large studies reported in the American Journal of Clinical Nutrition shed some interesting light on the nutrition issue of vegetarianism.
The study found those who regularly eat meat (pescevegetarians), or those who eat fish but no other animal flesh and those who eat eggs and dairy products but not meat (ovo-lacto vegetarians), have a 34-percent lower risk of heart disease than meat eaters. Those who just occasionally eat meat have a 20-percent lower risk.
Professionals and experts have long since known this to be true however, they still are not sure why, although vegetarians tend to have lower body weight and blood pressure which, in turn, reduces heart disease risk dramatically. In fact, the evidence is strong enough that the U.S. Dietary Guidelines emphasize the importance of a diet rich in plant foods. The American Heart Association, the American Institute for Cancer Research and the American Diabetic Association concur.
A matter of fact:
All studies to date point to the fact that it is good to eat less meat. A diet based on plant foods is healthier, however, meat is fine when put in its place.
The vegetarian lifestyle is not for everyone. For those who consider going vegetarian or one of the forms thereof, but love their meat, know that it is all right to indulge in meat twice a week without putting yourself at a higher risk of the aforementioned diseases.
If you are a vegetarian already and enjoy this way of eating, by all means continue to do so, but be sure you are aware of nutrients some vegetarians neglect, thereby leaving them vulnerable to other health complications. Explore meat free options that still provide adequate protein and iron.
Tips for Vegetarian Teens
Like any diet, vegetarian diets have the potential to be very dangerous, especially during the teen years. This is when the body is still developing and certain nutrients are essential. The following tips will help vegetarian teens stay healthy.
1. Protect your bones. Teens require slightly more calcium than others (a total of 1200 to 1300mg a day). Milk, cheese and yogurt are good sources as well as dark-green leafy vegetables, beans and fortified oranges, cereals and rice milk.
2. Include vitamin B12. A deficiency of B12, which is only in animal products, can cause anemia and irreversible nerve damage. Strict vegetarians should take a multivitamin.
3. Add iron. This mineral is essential for menstruating teens. You need to eat whole grains, beans, nuts and dark-green leafy vegetables are rich in iron along with vitamin C-rich foods to be absorbed properly. Top cereal with strawberries and top vegetable burgers with tomatoes.
4. Do not forget about zinc. Needed for growth and energy, zinc is in eggs, dairy products, whole-grain foods, wheat germ, nuts and tofu.
5. Do not worry about protein. Teens who get enough calories to maintain a healthy weight from a variety of plant foods (rice, beans, grains and/or nuts) will get enough protein.
6. Lay off junk foods. Make every bite count. Grab some fresh fruit, cereal or nuts instead of reaching for nutritionally void alternatives.
7. Click here for a chart to help you determine your personal needs!
Low Carboyhdrate Dieting
The basic theory of a low-carbohydrate regimen is: "restricting carbohydrates -- sugar and starch in whatever form, from Popsicles to baked potatoes -- puts the brakes on insulin, the hormone that's responsible not only for storing fat (and worse, keeping it stored) but also for raising blood pressure, damaging blood vessels, and wreaking other bits of havoc throughout the body for those of us who are genetically predisposed to obesity, diabetes, and heart disease.
A poor diet makes our body's insulin receptors resistant, requiring ever greater amounts of insulin to respond, which may lead to type 2 diabetes, and secondly that the only way to cut back on this outpouring of insulin is to restrict carbohydrates.
Do calories count? Yes and no. If you are genetically predisposed to being overweight, you are probably genetically predisposed to insulin problems, too, and you may not do as well as others on a restricted-calorie diet unless you cut way back on the carbohydrates. If you have no insulin problems and have a normal metabolism, you may do just fine with a standard diet that simply cuts calories.
Most low-carb diet books profess to be for everyone, but for some, this may not be the way to go. For example, some people will feel foggy and lethargic, and may need more carbohydrates to function well. Since the kidneys are called upon to work harder than usual with this way of eating, everyone should have blood work done before beginning. And anyone with a known kidney problem should avoid low-carb eating.
A sensible, basic low-carb eating plan is as follows:
* Have protein at every meal -- about one-half gram of protein for every pound of your ideal weight, typically somewhere between 60 to 85 grams unless you're very large or very small.
* For weight loss, keep the carbs low, anywhere from zero to 30 grams daily.
* Choose whole foods, organic if possible, and raw, ideally. The more fiber, the better.
* Avoid nearly everything white -- potatoes, rice, bread, flour, sugar, popcorn. Of course, this doesn't include cauliflower, turnips or giant white radishes.
* Eat fruit at breakfast, particularly low-carb fruits, such as berries, melon, peaches, kiwi. Half a banana is all you get.
* Although you are allowed cream and butter, save it for treats, and cut down on them if you are trying to lose weight.
* Choose cold-pressed olive and nut oils, and avoid processed oils, partially hydrogenated fats and margarine.
* Eat dinner early and make it minimal.
The U.S. Department of Agriculture is developing a well-funded, long-term study of various diets popular today. Until the research is in, conventional wisdom is withholding approval while granting that low-carb diets do work for weight loss. According to James Hill, PhD, the director of the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver, "The problem I have with all the diets is not that people don't lose weight -- they do, and for some it feels like the greatest thing ever. My concern is that we have nothing to suggest that these diets work in the long term. This kind of research is missing."
Then are these diets dangerous? "That's the debate going on today," Hill continues. "All that protein really makes your kidneys work very hard. One school of thought is that the high-protein content of these diets is damaging to the kidneys." But, he adds, the most recent data shows that at least the "markers for kidney damage do not show a problem," and so probably in the short-term these diets are not dangerous.
Another question, though, is whether the high-fat content of most of these diets is detrimental to our health, as high-fat diets have been shown to be factors in heart disease and some types of cancer. "For lower risk of cancer and other chronic diseases, the scientific evidence goes against the low-carbohydrate, high-protein diets," states Melanie Polk, RD, director of nutrition education at the American Institute for Cancer Research (AICR) in Washington, DC.
In 1997, an AICR report reviewed some 4,500 diet and cancer studies from around the world comparing diet and cancer rates and found that a mostly plant-based -- in other words, high carbohydrate -- diet was protective against cancer and many chronic diseases. "Vegetables, fruits and grains are foods low in protein but high in carbs, but also high in vitamins, minerals, phytochemicals, dietary fiber -- and we know all of these things are protective. Beans are high in vegetable protein but low in fat. We need to eat more plant-based food and less animal food, the exact opposite of a lot of these fad diets.
One criticism of the low-carbohydrate, high-protein diets has been the lack of food choices and the resulting difficulty that some people have staying within the limited choices over the long term. Both of McCullough's books help to provide a greater variety and more satisfying series of recipes and options for dining out. That said, experts are still wary of promoting this form of low-carb diet until long-term studies can be completed.
Related Material:
WeightLossFools.com -- Ten Ways People Fool Themselves About Dieting
Low Carb Fitness
Low Carb Diet and Your Kidneys
The Low Carb Diet Debate
Quick Facts for Low Carb Dieters
Low Carb Recipes - Section I Low Carb Recipes - Section II
Strictly Sweet Low Carb Recipes
Quick Facts for Low Carb Dieters
On a low carb diet there is a decrease in absorption of carbohydrates from the foods you eat. This means fewer carbohydrates digest than the nutrition on the food you ate states.
A low carb, low calorie, high protein diet is effective in treating hearing loss and vertigo. Patients who put this diet into practice specifically due to these symptoms see results within five months of beginning their dietary changes.
In diets equal in calories but one low in carbohydrates, the other high in carbohydrates, dieters on the low carb diet show greater improvemnet of fasting blood insulin, glucose/insulin ration and blood triglycerides.
A low carbohydrate diet rich in Omega-3 fatty acids appears to be beneficial in the maintenance and/or remission of Crohn's disease.
A low-carbohydrate, high-protein diet increases levels of substances famous for their beneficial effect on our mood. (The substances are called Tryptophan and 5-HR).
The low carbohydrate diet shows an increase in the ability of the body to burn fat. (Medical terminology for this is sympathetic nervous activity, which increases free fatty acid mobilization from the adipose tissue).
Related Material:
WeightLossFools.com -- Ten Ways People Fool Themselves About Dieting
Low Carb Fitness
Low Carb Diet and Your Kidneys
The Low Carb Diet Debate
Quick Facts for Low Carb Dieters
Low Carb Recipes - Section I Low Carb Recipes - Section II
Strictly Sweet Low Carb Recipes Low Carb Fitness
For the low carb dieter, a moderate intensity exercise regime is encouraged. In fact, studies show a low-carb diet improves one's exercise performance when compared to "balanced" diets, even when the caloric intake matches.
On a low carb diet, those who do a moderate intensity cardiovascular workout on a regular basis, show an increase in maximal oxygen consumption capacity. This indicates a higher exercise tolerance. The reasoning behind this is that changes in your body insulin and glucagon (insulin's opponent) results in greater oxygen delivery to exercising muscles. In addition, the low carb dieter has a higher fat-burning ability due to a hormone (called noradrenaline) response to exercise. When the low-carb dieter exercises, the body will tap into more free fatty acids in comparison to exercisers on other diets.
An essential point to keep in mind here is moderate intensity exercise. High intensity exercise can result in a shorter time span to exhaustion during the exercise session in the low carb dieter. This will make for a miserable exercise experience and you may not wish to subject yourself to the experience again. This can also cause a very negative attitude toward exercise - something we all need to avoid! If you wanted to, you could try cross-training i.e., interval intermittent exercises where you push hard for one to two minutes, then slow down for one or two minutes. If you try this with your cardiovascular workout, be sure you allow sufficient recovery time between high and low intensity bouts.
Body-building brings us into a whole new realm of exercise. Body-building is done for one purpose, as we are all aware - increased muscle mass. One cannot achieve increased muscle mass on a low-carb diet in and of itself. You have to exercise. You could use the cross training - also called interval training - type of workout for body-building as well. For example, do two minutes of moderate intensity aerobics followed by two minutes of weight lifting. This is an excellent form of working out for anyone.
In summation, exercise is definitely encouraged in the low carb dieter. The type of exercise you engage in is entirely up to you. Keep in mind however, you should avoid high-intensity and high-duration exercise and if you choose interval training, do not forget to allow sufficient recovery time between exercises.
Body Building Exercise Manuals:
Building Strength and Muscular Endurance Without Weights
Building Strength and Muscular Endurance With Weights
Related Material:
WeightLossFools.com -- Ten Ways People Fool Themselves About Dieting
Low Carb Diet and Your Kidneys
The Low Carb Diet Debate
Low Carb Dieting
Quick Facts for Low Carb Dieters
Low Carb Diet and Your Kidneys
Low carbohydrate dieting is generally higher in fat and protein than what some refer to as a "balanced" diet. What we need to do is, determine what component(s) in the foods we eat can be harmful to our kidneys.
There are some studies showing a higher risk of kidney stones in those who practice a low carb diet. Patients who practice a low carb diet for health reasons are screened on a regular basis for kidney stone formation. Should one develop, the patient receives a higher volume of fluids to ingest. This usually corrects the problem. If, to the best of your knowledge, your kidneys are healthy, you need not worry too much about this potential threat if you make a point to drink plenty of fluids - water of course, the most highly recommended. This is something everybody should do regardless of what type of diet consumed. If you have even a slight concern, please, do go see your doctor! That old saying, "Better be safe than sorry" has withstood the test of time for many reasons and applies quite accurately here.
If you are on a low carbohydrate and have been for some time and you are concerned about this, check with your doctor and inquire about protein and kidney disease. The potential risks do come from the increased amount of protein in the low carb diet. Proven data is now available that a reduction in protein intake in-patients with severe kidney disease does reduce their mortality rate by approximately 40-percent. The recommended daily protein intake should be below 0.6g for every pound of body weight. Coincidentally, this is precisely the amount the ketogenic diet prescribes!
Ratio prescribed to the patients on a ketogenic diet:
For every calorie coming from carbs and protein combined, four calories should come from fat. Alternatively, you may use this formula:
Fat : protein + carbohydrates = 4:1
You can have the fat/protein/carb ratio on a regular low-carbohydrate diet at a ratio of 3.5:1 but you should reduce the protein intake.
There is no doubt that high-cholesterol diets increase blood pressure, which can and often does result in damage to your kidneys. Another factor is high blood-cholesterol levels. This is where the most common misconception of low carb dieting comes into play. All too often low carb dieting is compared to high carb/high fat dieting which is where all the negativity appears. High carb AND high fat consumption is very detrimental to one's health. One must remember that high fat intake when combined with low carbohydrate intake can actually reduce cholesterol levels. One does have to keep in mind genetics may play a role in your personal body reaction to any diet, so it is very important one sees their physician before beginning any new diet/exercise program. I cannot stress that enough.
Another important factor you may be well aware of; the type of fat you ingest. In low carb diets, it is essential you watch the type of fat in your foods. If you stay away from saturated fat and seek out polyunsaturated fatty acids, omega-3 and monounsaturated, you are well on your way to protecting your health against adverse effects on the kidney as well as the entire body. In addition, omega-3 polyunsaturated fatty acids reduce kidney injuries. Some of the more common sources of these fatty acids are salmon, tuna and sardines, sometimes called "oily" fish.
There is always the possibility what works magic for one person, simply may not work for you. Each one of us is unique and wonderfully created - treasure whatever genetic disposition you have and learn to work with it accordingly.
Nutrition for a Ketogenic Diet
Ketosis can generate free radicals so experts strongly advise you take antioxidant supplements.
Free radicals are very detrimental to your body. They can cause blood vessel damage and promote cancer. Ketosis can cause accelerated cellular damage and vascular disease when the body does not have adequate levels of free radicals.
Acetoacetate (Say What?)
Ketosis causes elevated levels of what the "ketone body acetoacetate". The ketone body acetoacetate generates dangerous free radicals, which causes damage in your blood vessel cells. Antioxidants, such as selenium, beta-carotene, green tea extract, grape seed extract, Vitamins C, E, and Alpha-Lipoic Acid, can keep this in check.
Vitamin D
Ketogenic diet can cause vitamin D deficiency. Experts strongly urge you to take 5000 IU vitamin D daily when practicing this diet. Vitamin D deficiency can result in decreased calcium concentrations and bone density. You can reverse this damage with vitamin D supplementation in daily doses of 5000 IU.
Vitamin B
Ketosis can deplete vitamin B (thiamine); take at least RDA doses of B group vitamins.
Vitamin B depletion caused by a ketogenic diet can lead to temporary disorder of nerve functions, Regular doses of B-group vitamins will usually correct this deficiency.
Nutrients To Ensure Optimal Ketogenic Dieting
One frequently lacks the following nutrients when on a Ketogenic diet: Carnitin A deficiency in carnitin can prevent the body from using ketone bodies for energy.
Chromium
To aid your body in getting the maximum benefit of a low-carb diet, ensure adequate insulin sensitivity. Chromium appears to be a part of theglucose tolerance factor and may improve insulin sensitivity.
Balance a Ketogenic Diet
1. A ketogenic diet or a low carb diet will limit your intake of grains and fruits. This drastically narrows your choices for many vitamins and minerals.
2. Although not so severely restricted as the ketogenic diet, any low-carb diet can lead to voluntarily reducing food intake because your appetite is curbed. While a decreased appetite is welcome from many dieters, it can lead to malnutrition if you are not careful and educated in regards to the nutrients your body needs.
3. Low-carb reduced-calorie diets may cause insufficient intake of B-group vitamins, calcium, iron, magnesium and zinc. If you are on such a diet, it is a good idea to supplement it with these vitamins and minerals.
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Low Carb Ketogenic Effects
Low Carb Fitness
Click here for Low Carb Recipes - Section I
OR, Click here for Low Carb Recipes - Section II
Click here for "Strictly Sweet Low Carb Recipes Low Carb Keytogenic Effects
First, if you are not aware, the Ketogenic Diet is similar to a low carbohydrate diet. The difference is that it is even more restrictive in carbohydrates and calories.
Even in the most restrictive and least balanced of low-calorie diets, the Ketogenic Diet, there are no serious negative effects documented.
Studies described in peer-reviewed medical journals reported the following:
1. The Ketogenic diet did not impair aerobic-exercise capacity.
2. The Ketogenic diet did not decrease performance on attention tasks.
3. The Ketogenic diet did not significantly change brain metabolism.
It is important to note however, there is not enough specific data to support or not to support the diet.
Long-term effects have yet to be firmly established, therefore there is little data to confirm or negate rumors and opinions of experts on both sides of the fence.
An interesting tidbit regarding the Ketogenic Diet:
This is a diet practiced as a conventional medical program in at least 35 states in the United States as well as ten countries worldwide. Carbohydrates Verses Protein in Men
Are you dieting and feel certain you are eating right? It could be you are not. Changing your diet can help you build muscle faster, and it will also give you more energy. Diets rich in carbohydrates do not seem to be beneficial for men trying to lose weight. Instead, studies now show that men who eat one gram of protein daily per pound of body weight are having more success in their weight loss attempts. Although this is more than the body needs, the excess protein will actually help you burn fat. In addition, reduce the sugar, salt and caffeine.
A recent study compared high-carbohydrate and high-protein diets for weight loss in overweight men. Calories were the same in both groups but the high protein group lost 28 percent more weight. More importantly, the metabolic rates of the men in the high protein group were 14 percent faster. Protein-based meal-replacement supplements are the easiest ways to get the amount of protein suggested. Try single servings of Met-Rx, Myoplex, or Grow! to get the recommended levels of protein each day. However, you do not want to give up carbohydrates entirely or even cut back on them too much. What you need to do is eat the right carbohydrates and add more protein to your diet.
You can improve your workday simply by having a breakfast consisting of a combination of protein and carbohydrate. This will give you a boost of energy all morning. You won't be slumped over your desk, gulping coffee, trying to wake up.
Keep the work energy flowing by having a mid-morning carbohydrate snack such as an apple or banana. This type of healthy carbohydrate will help you fulfill your carb needs in the best manner possible. For convenience, you could have a low-fat energy bar instead, if you wish.
The carbohydrate choices you make should be the "good for you" choices. Your body does still need some carbohydrates. Two other important factors are to eat more raw vegetables and get enough fiber in your diet.
Eating and training - how do we handle this?
The two most important times to eat are when you wake up and after you train. You need fuel in your tank to train hard; if you don't fuel up at breakfast, you'll be running on empty later. Make sure the majority of your breakfast consists of carbs, with some protein, maybe in the form of egg whites, thrown in for good measure. Low-fat yogurt, or milk and cereal, are also good choices. It's equally critical to refuel immediately after you train. The reason for this is because this is when your body's cells are most receptive to replenishing the energy they just spent. A premade drink containing carbs and protein will satisfy immediate postworkout needs in the short run. A more substantial meal, however, consisting of complex carbs and you should consume complete protein within 90 minutes of a workout.
What "Risk" Really Means
Health experts frequently use statistics in regard to health. For example, "You have a one in ten-thousand risk of this or that happening".
Should this be worrisome? In a word - no.
The following examples will help you get a better handle on what these numbers really mean!
*A risk of 1 in 1,000,000 is about equal to:
* The chance you will flip a coin 20 times and get heads 20 tries in a row
* 30 seconds in a year
* Less than 1/2-inch in a mile
A risk of 1 in 100,000 is about equal to:
* The chance you will flip a coin 16 times and get heads 16 tries in a row.
* Five minutes in a year.
* 1/2-inch in a mile.
A risk of 1 in 10,000 is about equal to:
* The chance you will flip a coin 13 times and get heads 13 tries in a row
* 53 minutes a year
* 6 inches in a mile
Nutritional Guideline Glossary
Adequate Intakes (AI):
Guidelines used when there is enough scientific data to estimate the usual intake of a particular nutrient by a healthy population, but not enough data to establish an RDA. The recommendations for calcium are not calculated as AIs, rather than as RDAs, because scientists at the Food and Nutrition Board determined there was not enough uniform data to determine an RDA. For infants, all nutrient intakes are represented as AIs.
Daily Reference Values (DRV):
Recommended daily amounts set by the FDA for macronutrients - total fat, saturated fat, cholesterol, total carbohydrates, dietary fiber, sodium, potassium and protein. DRV's are based on current nutrition recomendations for a 2,000 calorie diet. They apply to anyone age four and older. The DRV for sodium, for example, is 2,400 milligrams, whether you are aged four, forty-four or one-hundred four!
Dietary Reference Intakes (DRI):
The most recent series of nutrient guidelines issued by the national Academy of Sciences' Food and Nutrition Board. Included under the DRI umbrella are RDAs, AIs, and ULs. This series of guidelines is more comprehensive than previous nutritent guidelines issued by the board. The figures cover healthy individuals, from infants to pregnant women to the elderly.
Percentage of Daily Values (%DV):
Guidelines for macronutrients (total fat, saturated fat, cholesterol, total carbohydrates, dietary fiber, sodium, potassium and protein) and micronutrients (vitamins and minerals) established by the FDA in 1993 when new food labels went into effect. Daily Values composed of RDIs and DRVs are listed as percentages on Nutrition Facts labels to make the information easy to comprehend. They reflect nutrition recommendations for a 2,000 calorie diet and apply to everyone over age four.
Recommended Dietary Allowance (RDA):
Daily amounts of nutrients that are likely to meet the nutrient requirements for healthy individuals. RDAs vary depending on age, gender, and other factors. For example, healthy women between the ages of 25 and 50 should consume 50 grams of protein per day, while pregnant women of any age should consume 60 grams.
Reference Daily Intakes (RDI):
Recommended daily amounts for 19 essential vitamins and minerals, or micronutrients. RDIs were established by the FDA in 1993 to take the place of outdated USRDAs. They are based on the 1968 Recommended Dietary Allowances and like the DRVs, apply to anyone over the age of four.
Tolerable Upper Intake Levels (UL):
The maximum dialy amounts of nutrients that can be consumed without producing negative side effects in healthy people. ULs are not recommendations, but exist as guidelines for healthy people who consume unusually large amounts of vitamins and minerals.
U.S. Recommended Daily Allowances (USRDA):
The first nutritional guidelines set for food labels established by the FDA. USRDAs were based on teh 1968 Recommended Dietary Allowances and are no longer in use.
Your Eyes and Your Health
Your eyes need nutrition, too! A natural food component called lutein has been getting a lot of attention in the medical industry as of late. This is because researchers agree that lutein acts as an antioxidant and may help protect cells from damage. Lutein also has the ability to filter out some of the damaging rays of the sun.
Lutein is present in the eye, in both the lens and the macular region. But lutein has its highest concentration in the macula lutea - the eye tissues responsible for central vision.
Since the body does not make lutein, you can obtain it only from the foods you eat. Studies have shown that the amount of lutein in the macula can be changed based on the level of lutein in the diet, so you should be sure to eat foods that contain lutein. Lutein-containing foods include dark green leafy vegetables and fruits such as oranges and tangerines.
Studies suggest lutein is important because it helps support eye health. Ongoing studies should reveal more about this vital substance. In the meantime, why not eat foods high in lutein? After all, they contain lots of other great nutrients as well! Following is a chart of foods that give you lutein.
Lutein Chart
Eyes Part II: The Window to the Soul
Many people do not realize that, to your eye doctor, your eyes are windows into your overall health. Many illnesses show early signs in the eyes, and many diseases can affect your vision. During your eye examination, your eye doctor will look for signs of:
* Hypertension — the appearance of irregular blood vessels on the retina could indicate high blood pressure.
* Diabetes — small, circular areas of bleeding on the retina may be an early sign of diabetes. Changes in blood sugar levels can cause blurred vision and retinal changes.
* Stroke — certain characteristics of the blood vessels in the eye may point to a risk of stroke.
* High Cholesterol — the condition of veins and arteries in the eyes can warn of high cholesterol, which may be a risk factor for heart disease.
* Multiple Sclerosis (MS) — double vision, visual field loss, and uncoordinated or involuntary eye movements can be early signs of MS.
Of course, an eye examination cannot take the place of a general examination by your medical doctor. However, your eyes can offer an important glimpse into the overall health of your body. So whether you wear glasses, contact lenses, or have perfect eyesight, it is a good idea to see your eye doctor once a year.
Lutien Resource: Lutein Information Bureau - The Lutein Information Bureau encourages you to look at lutein and its role in vision and overall health.
Tips from the ADA (American Dietetic Association)
Much of the last meeting of the ADA focused on obesity and its epidemic proportions. With the serious increase of obesity among kids, baby boomers could be the first generation to outlive their children. Following are some tips from the ADA that will, hopefully, inspire you and your family toward a healthier lifestyle – or to complement your current attempts and achievements at living healthier.
* Kids need to spend more time on the playground and less on PlayStation. Fifteen percent of our children and teenagers are overweight. The average American child spends more than four hours a day watching television, playing video games or surfing the Web.
* Trans fats are far worse for your health than saturated fats. Both increase cholesterol, but unlike saturated fats, trans fats increase the small-density molecules that clump together to form arterial plaque.
* Each year as many women die from complications of osteoporosis of the hip as from breast cancer. Men also need to be aware of the dangers of osteoporosis.
* For heart health, focus on vegetable and olive oils, vegetables, fruit, whole grains and fish. Avoid trans fats, which are found in hydrogenated oils, processed foods, fried foods, most commercial baked goods and most margarines.
* Get your calcium. Start with a glass or two of milk, some cheese or yogurt and if you are still coming up short, pop a Tums or two – they’re loaded with calcium. This will help keep osteoporosis at bay. Calcium also plays a role in metabolism and aids weight loss.
* Exercise regularly, preferably with your kids. It’s good for the body – particularly for weight control and strong bones – and relieves stress.
* Do not be conned into buying super-sized foods. What you’re really buying are cheap extra pounds. Buy what you can and should eat: Moderate servings.
No doubt, nutrition can be confusing. To get it straight – and a personalized nutrition plan that fits your lifestyle – see a registered dietiian. A consultation will cost less than a hair or nail appointment, and its effects can last a lifetime. to find one near you, plus more information from the ADA How Much Exercise is Too Much?
Ask yourself the following questions....
1. Do you feel guilty if a day goes by when you don't work out?
2. Are you depressed if you are unable to exercise?
3. Do you feel tired and lethargic, yet still have trouble sleeping?
4. Do you have injuries that don't seem to heal?
5. Are you reluctant to take time off to heal injuries?
6. Are you ignoring aspects of your work, social life or family life?
7. Do you increase or decrease your exercise, based on your weight or what you have eaten?
8. Do you feel compelled to work out even if you are tired?
9. Do you suffer from insomnia, undesired weight loss, fatigue, lethargy, irritability, loss of menstrual periods, multiple chronic injuries, or stress fractures?
If you answered "Yes" to several of the above questions, you are probably exercising too much. The American College of Sports Medicine has issued the following guidelines for physical activity:
Aerobic
Frequency - 3-5 days per week
Intensity - 50-85% estimated maximum heart rate, or exercise perceived to be "somewhat hard" or "hard"
Duration - 20-60 minutes of continuous exercise
Resistance
Frequency - 2-3 days per week
Intensity/Duration - 1-3 sets of 8-12 repetitions; 10 -12 total exercises, one for each major muscle group (chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, gluteals, calves and core - abs and low back)
Suggestions to break over-exercising:
* Focus on health and fitness versus appearance
* Trust your body cues. Listen when your body says "I'm tired," or "I ache."
* Take rest days.
* Avoid linking eating and exercise.
* Don't let exercise determine your self-worth.
* Vary the intensity of your workout.
Make Your Body Burn More Calories
Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week. You can do quite a lot to speed up your metabolism – the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it.
You burn calories to provide energy for three main functions:
1. Basal Metabolic Rate (BMR)
This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.
2. Burning Calories for Activity
This is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.
3. Dietary Thermogenesis
The ‘thermogenic effect’ described as meal-induced heat production – the calories burned in the process of eating, digesting, absorbing and using food.
You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:
1) Build Muscle
Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving. Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.
2) Move More
Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn. The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Here are some ideas for burning calories:
* Tap your feet
* Swing your legs
* Drum your fingers
* Stand up and stretch
* Move your head from side to side
* Change position
* Wriggle and fidget
* Pace up and down
* Don’t use the internal phone – go in person
* Use the upstairs (or downstairs!) bathroom
* Park in the furthest corner of the parking lot
* Stand up when you’re on the phone
* Clench and release your muscles
You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.
3) Eat Spicy Food
There is evidence to show that spices, especially chilli, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal. Drinks containing caffeine also stimulate the metabolism, as does green tea.
4) Aerobic Exercise
As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.
5) Eat Little and Often
There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once. Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely to binge.
Warm Up to Exercise
The American Institute for Cancer Research recommends that we take a brisk walk or do a similar activity for about an hour each day to help lower our risk of cancer and improve our overall health. An important thing to remember as you get more physically active is that stretching your muscles can help you stay active and flexible.
Many people assume that inflexible muscles are a fact of life once they begin to age. However, flexibility can be developed by men and women of all ages through a basic stretching program that helps your muscles to expand and contract completely. Try incorporating some basic stretching exercises into your regular workout for increased flexibility and a more complete fitness regimen.
Maintaining and increasing flexibility is increasingly important as we age because it can protect against injury. For example, if you slip and fall, you'll be better able to handle the abrupt movement without incurring an injury because your muscles will be more elastic. A sedentary lifestyle, however, leads to the gradual loss of joint mobility, which increases the risk of joint or muscle injury.
If you are trying to increase your range of motion, you should spend most of your time stretching after you exercise, not before. This relieves tension in the muscles, which tend to tighten after exercise. Avoid bouncing and jerking your muscles when you stretch to avoid injury. Hold each stretch for 10 to 20 seconds and breath normally. You may feel mild discomfort, but stop at the first sign of pain. In general, stretching three times a week can help maintain flexibility.
Here are a few simple stretches to increase your flexibility, and help you feel less tense.
* Stand in a doorway with your arms out to the side, holding firmly onto the doorway. Lean forward and let your torso hang through the doorway (not too far) with your arms behind you.
* Lie on your back with your knees bent. Grasp one leg under the knee and bring it gently toward your chest, while extending the other leg straight out on the floor. Repeat with the other leg, then bring both knees toward your chest.
* Sit upright on the floor with your legs straight out in front of you. Keeping your knees slightly bent, lean your torso towards your thighs and hold.
old Vegan Food Pyramid
Vegetables
Three or more servings a day
Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.
Serving size: 1-cup raw vegetables, 1/2-cup cooked vegetables.
Whole Grains
Five or more servings a day
This group includes bread, rice, pasta, hot or cold cereal. corn, millet, barley, buglar, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish -- grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc
Serving size: 1/2-cup hot cereal, 1-ounce dry cereal, one slice bread
Fruit
Fruits are rich in fiber, vitamin C, and betacarotene. Be sure to include at least one serving each day of fruits that are high in vitamin C -- citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.
Serving size: One medium piece of fruit, 1/2-cup cooked fruit, 4-ounces juice.
Legumes
Two or more servings a day
Legumes -- which is another name for beans, peas, and lentils -- are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein.
Serving size: 1/2-cup cooked beans, 4-ounces tofu or tempeh, 8-ounces soy milk.
Here is a picture of the Vegan Pyramid: Exercise and Your Bones
Weight bearing and muscle-strengthening exercise helps you maintain and even increase bone density.
But how?
And why don't other kinds of exercise help your bones?
Following are some answer for you.
* Stress felt by the bones during exercise stimulates your bone-building cells to both maintain and make new bone.
* Weight-bearing exercise primarily helps you maintain bone mass as you age. To qualify as "weight-bearing", the legs must bear your weight - as in walking, running, tennis and aerobics. Swimming, while a great aerobic exercise, is not considered weight-bearing.
* If walking is your choice, make sure you walk with enough intensity to "stress" your bones. This means moving briskly and/or taking on some hills.
* Muscle-strengthening exercise (e.g. weight-lifting) can actually help build bones. The chronic force of muscles pulling against bone stimulates the creation of new bone.
* A sedentary lifestyle can be a "bone density disaster". Take astronauts, for example. While living in weightless conditions, they drop about 1-percent of bone mass a week.
Tips for Preventing Acne at Any Age
From sweet 16 to fabulous 40 and beyond, acne is a condition that affects almost everyone at some time in their lives. According to the National Institutes of Health, nearly 85 percent of adolescents and young adults between the ages of 12 and 24 develop the condition, and some people continue to be affected into their forties and fifties.
It’s important to remember that acne has both internal and external causes. However, there are some basic precautions you can take to help prevent breakouts.
Here are some tips for people of any age who want to keep their skin clear:
1. Don’t pick, pop or squeeze, or otherwise mess with your skin. Squeezing blemishes or whiteheads can lead to infection or scarring. It almost always makes the acne you have worse.
2. Wash your pillowcase often and always use clean face towels. Dirty towels and pillowcases can harbor bacteria and germs that can make acne worse.
3. Be sure to pull your hair away from your skin when you sleep.
4. Try to shower as soon as possible after your workout since sweat combined with skin oils can trap dirt and bacteria in your pores.
5. Don’t go to bed with makeup on. It can clog your pores and lead to breakouts.
6. Make sure to clean cosmetic brushes regularly in soapy water and throw out old, contaminated makeup.
7. Use topical treatments anywhere that you tend to get breakouts -- don't just spot-treat existing pimples. The pore-clogging process happens two to three weeks before any blemish becomes visible on the skin.
8. Exercising regularly can help reduce stress and it increases blood circulation and oxygen penetration to the skin, which may help to prevent acne.
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Lisinopril Lortab Darvocet Cipro Levaquin
Ativan Nexium Cyclobenzaprine Ultram Alprazolam
Trazodone Norvasc Biaxin Codeine Clonazepam
Toprol Zyprexa Zocor Zithromax Diovan
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Albuterol Topamax Seroquel Amoxicillin Ritalin
Methadone Augmentin Zetia Cephalexin Prevacid
Flexeril Viagra Zyrtec Synthroid Promethazine
Phentermine Plavix Metformin Doxycycline Aspirin
Remeron Metoprolol Amitriptyline Advair Ibuprofen
Hydrochlorothiazide Crestor Prilosec Acetaminophen Altace
Concerta Allegra Clonidine Lithium Strattera
Norco Elavil Abilify Risperdal Mobic
Ranitidine Lasix Fluoxetine Levitra Coumadin
Diclofenac Hydroxyzine Phenergan Lamictal Verapamil
Guaifenesin Aciphex Furosemide Entex Metronidazole
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Methotrexate Pravachol Amiodarone Zelnorm Erythromycin
146. HCTZ Potassium Tegretol Omeprazole Meclizine#
* search rank =1 # search rank =150
Reflects Period 10/22/03 - 12/30/03 on 2.9 million searches
SIDE EFFECTS AND DRUG INTERACTIONS FOR 1450+ PRODUCTS - A-Z LISTING With Links To Full Prescribing Information
Recent Additions to RxList Monographs
Abraxane (Paclitaxel albumin bound nanoparticles) Ammonul (Sodium Phenylacetate and Sodium Benzoate) Clolar (Clofarabine)
Enablex (Darifenacin Hydrobromide) Pepcid (Famotidine IV) Menactra (meningococcal polysaccharide diphtheria toxoid conjugate vaccine)
Naftin (naftifine cream) Nascobal (Vitamin B12) Niravam (alprazolam)
Omacor (omega-3 acid ethyl esters) Simemet CR (Carbidopa / Levodopa) Slow-K (Potassium Chloride)
Symlin (pramlintide acetate [amylin] )
Timoptic (timolol maleate solution) Tysabri (natalizumab - suspended from US Market) Valium (diazepam oral)
Ventavis (Iloprost) Ventolin (albuterol inhaler) Ventolin (albuterol nebulizer sol.)
Ventolin (albuterol syrup) Ventolin (albuterol tabs) Ventolin (albuterol inhalation solution)
VESicare (solifenacin succinate) Prialt (ziconotide intrathecal infusion) Zofran (ondansetron oral)
Zovirax (Acyclovir for Injection)
Rebif (Interferon beta-1a) Prevacid NapraPAC (Naproxen and Lansoprazole) Nasacort AQ (Triamcinolone Acetonide)
Combunox (Oxycodone / Ibuprofen) Novolog (insulin aspart) Lunesta (Eszopiclone)
CombiPatch (Estradiol / Norethindrone Transdermal) Metopirone (Metyrapone) Riomet (Metformin)
Cymbalta (Duloxetine) Xifaxan (Rifaximin) Flagyl Inj. (Metronidazole)
Spiriva (Tiotropium) Vytorin (Ezitimbe / Simvastatin) Vidaza (Azacitidine)
Estrogel (Estradiol) Fabrazyme (Agalsidase beta) Vigamox (Moxifloxacin)
Augmentin XR (Amoxicillin / Pot. Clavulanate) Campral (Acamprosate) Propecia (Finasteride)
Xanax XR (Alprazolam XR) Zyrtec-D (Cetirizine / Pseudoephedrine) Timolol GFS (Timololol Gel)
Ketek (Telithromycin) Hepatamine (Amino Acids) Sanctura (Trospium)
Inderal LA (Propranolol LA) Diovan HCT (Valsartan / HCTZ) Alphagan-P (Brimonidine)
Apokyn (Apomorphine) Invanz (Ertapenem) Neosporin (neomycin, polymixin, bacitracin)
Apidra (Insulin glulisine) Trophamine (Amino Acids w Electrolytes) Nephramine (Amino Acids Renal Formula)
Ertaczo (Sertaconazole) Foltx (folacin + b12 + b6) Stalevo (carbidopa, levodopa, entacapone)
Avastin (Bevacizumab) Wellbutrin XL (bupropion) Sensipar (Cinacalcet)
Caduet (Amlodipine & Atorvastatin) Erbitux (Cetuximab) Adderall XR (Amphetamines)
Symbyax (Olanzapine & Fluoxetine) Alimta (Pemetrexed) Acetadote (acetylcysteine)
Cialis (Tadalafil) NovoSeven (Factor VIIa) Mavik (Trandolapril)
Garden of World Medicine (species used in ancient cultures and ethnobotanically, eg in tribal cultures)
North American Indian Medicine
Anemopsis californica
Aralia racemosa
Arnica angustifolia subsp. angustifolia
Baptisia tinctoria
Chenopodium ambrosioides var. anthelminticum
Cimicifuga (syn. Actaea) americana
Cimicifuga (syn. Actaea) racemosa
Echinacea purpurea
Eupatorium perfoliatum
Geranium maculatum
Gillenia trifoliata
Hamamelis virginiana
Hedeoma pulegioides
Lobelia siphilitica
Monarda fistulosa
Nicotiana tabacum
Panax quinquefolius
Podophyllum peltatum
Sanguinaria canadensis
Scutellaria lateriflora
Veratrum viride
Maori medicine
Arthropodium cirratum
Coprosma robusta
Cordyline australis
Fuchsia excorticata
Halaragis erecta
Hebe salicifolia
Hibiscus trionum
Leptospermum scoparium
Macropiper excelsum
Phormium tenax
Sophora microphylla
Tetragonia tetragonioides
Aboriginal medicine of Australia
Banksia integrifolia var compar
Crinum pedunculatum
Dodonaea viscosa
Eucalyptus species
Prostanthera cuneata
Solanum aviculare
Ayurvedic medicine of the Hindu
Abelmoschus esculentus
Acorus calamus
Anethum graveolens
Berberis vulgaris
Carica papaya
Carum carvi
Cinnamomum camphora
Coriandrum sativum
Cuminum cyminum
Curcuma longa
Cymbopogon citratus
Elettaria cardamomum
Ferula assa-foetida
Glycyrrhiza glabra
Inula racemosa
Nigella sativa
Ocimum tenuiflorum
Oryza sativa
Papaver somniferum
Pimpinella anisum
Piper betle
Piper nigrum
Podophyllum hexandrum
Punica granatum
Ricinus communis
Saccharum officinarum
Sesamum indicum
Sida rhombifolia
Withania somnifera
Traditional Chinese medicine
Acorus gramineus
Arctium lappa
Artemisia annua
Artemisia vulgaris
Aspidistra lurida
Bletilla striata
Buddleja officinalis
Clerodendrum bungei
Coix lacyrma-jobi
Cyperus rotundus
Gingko biloba
Indigofera sp.
Loropetalum chinense
Ophiopogon japonicus
Platycodon grandiflorus
Pyracantha ornato-serrata
Rohdea japonica
Sedum spectabile
South African tribal medicine
Acokanthera oblongifolia
Agapanthus praecox
Artemisia afra
Clivia miniata
Dietes iridioides
Eucomis autumnalis
Eucomis comosa
Gladiolus papilio
Haemanthus albiflos
Lobelia erinus
Ochna serrulata
Olea europaea ssp.africana
Pelargonium alchemilloides
Physalis peruviana
Scadoxus puniceus
Schinus molle
Tulbaghia violacea
Zantedeschia aethiopica
Medicinal Plants of the Mediterranean
Allium sativum
Ammi majus
Cnicus benedictus
Ecballium elaterium
Hyssopus officinalis
Iris germanica ‘Florentina’
Laurus nobilis
Lavandula angustifolia
Mandragora officinarum
Pistachia lentiscus
Ruta graveolens
Salvia sclarea
Santolina chamaecyparissus
Silybum marianum
Herbal Medicine of Northern Europe
Angelica archangelica
Asplenium scolopendrium
Colchicum autumnale
Convallaria majalis
Digitalis purpurea
Galium odoratum
Gentiana lutea
Helleborus niger
Humulus lupulus ‘Aureus’
Hyoscyamus niger
Linum usitatissimum
Lysimachia vulgaris
Lythrum salicaria
Prunella vulgaris
Sempervivum tectorum
Succisa pratensis
Viburnum opulus
Viola odorata
The following is a partial list of companies with kosher certified supplements, health, and pharmaceutical products. Products are certified only when bearing the symbol of the certifying agency.
Star-K Certified:
Amway/Access Business Group
Cell Tech
Life Science Laboratories
Melaleuca
Nature's Sunshine
Nutralife Health Products
Preventive Medical Group
Shaklee
Sunrider
Trout Lake Farm
Certified by Other Agencies:
Adwe (KAJ)
First Quality Health (OU)
Freeda (OU)
Landau (Volover)
Maxi-Health (OU)
Navitco (OU)
Nutri-Supreme (Kof-K)
Solgar (Kof-K)
APPROVED MEDICATIONS (2005)
This medication list is a small sample of frequently used over-the-counter (OTC) medications. Prescription medications are not included on this list. If a medication is not listed, it still may be kosher. One should consult a Rav. Certifying agencies are indicated next to products that have kosher certification. It is imperative that each individual understand that under no circumstances should one refrain from taking a prescribed medication or withhold such a medication from children without discussing the matter with a competent Rav and physician. NOTE: Products are approved only when sold in the United States and in the indicated form (e.g. "caplets", "children's", etc.). This list should NOT be used for Passover. This list was prepared in Autumn 2004 and should not be used after December 2005.
ANTACIDS
Alka Seltzer
Effervescent & Antacid Pain Reliever Tablets (Original, Cherry, Lemon Lime,
Heartburn Relief, Morning Relief, P.M., Extra Str)
Gas-X
Regular & Extra Strength Chewables
With Maalox (Orange, Wildberry) Fastabs
Gaviscon Antacid Reg & Ex Str Tabs
Maalox
Antacid Liquid
Max Str Antacid/Anti-Gas Liquid
Quick Dissolve Antacid Calcium Carbonate Chewables - Reg & Max Str
Mylanta
Reg, Children's, Max Str & Ultra Tabs
Pepcid AC
Chewable Tablets - Dairy
Swallowable Tablets
Pepcid Complete Tablets - Dairy
Phazyme Quick Dissolve Chewable Tabs (125mg)
Rolaids
Regular Strength: Cherry, Original Peppermint, Spearmint Tabs
Extra Strength: Cool Strawberry, Freshmint, Fruit, Tropical Punch Tabs
Tums - Diamond-K
Regular - Assorted Fruit, Peppermint Tabs
E-X - Assorted Berries, Assorted Fruit, Assorted Tropical Fruit, Wintergreen Tabs
E-X Fresh Blends Tabs - Dairy
Ultra - Asstd Berries, Asstd Fruit, Asstd Tropical Fruit, Peppermint, Spearmint Tabs
Cool Relief Cool Mint Tabs - Dairy
Smooth Dissolve - Tropical Smoothies
ANTI DIARRHEAL
Imodium
A-D Caplets
Advanced Chewable Tabs & Caplets
Kaopectate
Reg Liquid - Cherry, Peppermint, Vanilla
Extra Str Liquid
Pepto Bismol
Original & Cherry Chewable Tabs
Original Liquid
Maximum Strength Liquid
ANTI-NAUSEA
Bonine Chewable Tablets
Dramamine
Chewable Tablets
Original Formula Tablets - Dairy
Less Drowsy Tablets - Dairy
COLD, ALLERGY & DECONGESTANTS
Benadryl
Allergy & Cold Caplets
Allergy & Cold Fastmelt Tabs - Dairy
Allergy Fastmelt Tablets - Dairy
Benadryl-D
Allergy & Sinus Fastmelts - Dairy
Chlor-Trimeton 4-hr Allergy Tabs - Dairy
Claritin Non-Drowsy 24-hr Tabs - Dairy
Claritin-D
12-hr Tablets - Dairy
Non-Drowsy 24-hr Tablets
Coricidin HBP
Cold & Flu Tablets - Dairy
Cough & Cold Tablets - Dairy
Max Str Flu Tablets - Dairy
Singlet Caplets
Sudafed
12-hr Non-Drowsy Caplets
Severe Cold Non-Drowsy Caplets
Sinus & Allergy Tablets - Dairy
Triaminic
Chest & Nasal Congestion Liquid (Citrus) - OU
Cold & Allergy Liquid (Orange) - OU
Cold & Cough Liquid (Cherry) - OU
Cold & Night Time Cough Liquid (Berry) - OU
Cough Liquid (Berry) - OU
Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU
Cough & Sore Throat Liquid (Grape) - OU
Flu Cough & Fever Liquid (Bubblegum) - OU
Night Time Cough & Cold Liquid (Grape) - OU
Trout Lake Farm 1st Sneeze - Star-K
Tylenol - see also Pain Reliever section
Children's Plus Cold & Cough Chewable Tablets
Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets
Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid
FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets
Konsyl Powder
Metamucil - All Powders
LACTOSE INTOLERANT
Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy
LAXATIVES
Colace Liquid 1% Solution
Ex Lax
Reg, Max Str & Ultra Pills
Chocolated Pieces - Dairy
Perdiem Overnight Relief Pills
Peri-Colace Tablets
Philips' Original Milk of Magnesia Liquid
Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06.
PAIN RELIEVERS
Aleve Caplets & Tablets
Anacin Reg Tabs, Ex Str Tabs
Bayer
Children's Chewable Aspirin (81mg)
Night Time Relief Caplets
Ecotrin Aspirin Tablets (325mg & 500mg)
Goody's Ex Str Tablets
PowderMotrin Children's Chewable Tablets
Regular Tablets & Caplets
St. Joseph Low Str Chewable Tablets (81mg)
Tylenol - see also Cold, Allergy & Decongestion section
Adult Extra Strength Liquid
Children's Melt Away & Soft Chews
Cool Caplets
Extra Strength Tablets & Caplets
Junior Strength Melt Away & Soft Chews
Regular Strength TabletsVanquish Caplets
SLEEPING AIDS
Nytol Quick Caps - Dairy
Sominex Original Formula Tablets
Unisom Sleep Tablets
Vivarin Tablets
THROAT LOZENGES
Ludens - OUD
Fisherman's Friend - Manchester B.D. (no kosher symbol required)
PRODUCTS ALWAYS APPROVED
The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps.
9. Drink at least 64 ounces of water a day to help "detoxify" the body from the inside out.
By taking these simple precautions, most people can reduce the occurrence of acne. There are also a variety of products available to help in healing or preventing breakouts. However, consumers should be careful about what they choose to use.
Most acne prevention products either don’t work very well or have side effects. Male and female bodies and hormonal compositions are different, and you have to address those differences when you are treating acne. Seek professional help if your acne is beyond the norm. Otherwise, look for gentle, natural over-the-counter medications.
Headaches: Help and Solutions
Headaches – we all get them from time to time. Headaches can occur as a mere nuisance, or can be serious enough to keep one in bed for a day. Knowing warning signs and ways to attempt to reduce the onset of a headache can prove invaluable. It is also good to note that certain foods can trigger headaches. Alcohol, chocolate, cheese, pickled foods, nuts, bananas, citrus fruits, monosodium glutamate (MSG), yeast breads, coffee, tea and aspartame are among the most common triggers.
First, we can try to avoid a headache before it begins. There are a few things you can do to achieve this goal:
Reduce stress. When we experience stress, our bodies respond with changes such as increased blood pressure, heart rate, breathing rate and more. Blood vessels constrict and tighten. When the stress is gone, the blood vessels dilate and may result in a headache. Extended periods of stress are one of the most common reasons for headaches today. There are three courses of action you can take to help relieve your stress. One, check for signs of physical tension i.e., clenched jaws, teeth grinding, a feeling of pressure in your forehead as if there was a vice grip squeezing it. Try to consciously relax and do some stretching. Second – and everybody’s favorite – get exercise. Exercise truly is a great stress reducer. Third, divert yourself. Take some time out to do something you enjoy and that will help you get your mind off the cause of the stress.
Eat a healthy diet. Eating a diet containing adequate amounts of vitamins, minerals and other nutrients aid the body in fending off stress.
Get plenty of sleep. Statistics show that over the past 20 years, the average Americans workload has increased by nearly 158 hours. For working mothers, it is worse. Those statistics show their workload to have increased by as much as 241 hours! Consequently, Americans are sleeping less to meet their demands.
Lack of sleep is a common cause of tension headaches. Those who do not get enough sleep find it more difficult to handle every day stress. In addition, a “weekend headache” can occur due to altered sleeping habits over the weekend. Try to get up and go to sleep at the same time everyday. Here are some tips for sleep:
* Use your bed primarily for sleeping. You will then associate being in bed with going to sleep.
* Do not go to bed with a full stomach.
* Develop a pre-sleep relaxation routine.
* Do not go to bed until you feel tired enough to fall asleep.
Migraine Headaches
Migraine headaches affect nearly 25 million in the U.S. every year. Three out of four migraine sufferers are women. Seventy percent of sufferers have family members with the condition and about 20% of migraine sufferer’s experience “aura”. This is a visual disturbance such as flashing lights or lines while suffering the pain of a migraine. Left untreated, a migraine can last up to 24 hours and in severe cases, several days.
Determine what type of headache you are experiencing
There are four different categories of headaches. Knowing what type of headache you suffer from is the first step in learning how to cope with and/or treat your headache.
Tension
The sensation is that of a dull ache on both sides of your head. This type of headache is the one that feels like a tight band, or a vice grip, is running across your forehead.
Migraine
A migraine is moderate to severe pounding or throbbing pain in your head. Commonly, it is only on one side. Nausea, vomiting, dizziness and sensitivity often accompany migraines to light and/or sound.
Sinus
Contrary to popular belief, sinus headaches are not very common. Most who think they have a sinus headache are suffering a tension headache or possibly a migraine.
Cluster
This type of headache is also uncommon but causes excruciating pain, sharp as a knife pain around one eye. Ninety percent of those who suffer this type of headache are men aged 20 to 30. If you feel you have or have had this type of headache, please see your physician.
Mixed
“Mixed headache” is a term now used more frequently. What this usually pertains to is a variety of tension-type headaches and migraine. Often, when a person has suffered for years from one type of headache, they will develop symptoms of another. Experts now believe that the two forms may share a common mechanism in the brain.
Eyestrain Headaches
Eyestrain headaches can result from contraction of muscles in and around the eye. Shifting the focus of your eyes from close up to far away can help. When you are going to be doing close-up work such as with a computer, take a few moments ever hour to look around a bit. While you are at it, stretch a little, too!
When to get help
If you suffer any of the following items, call your healthcare professional at once.
* Your headache worsens, or changes in character.
* You experience three or more headaches a week.
* You must take a pain reliever every day or almost daily, to relieve your headache symptoms.
Your headache includes by any of these symptoms:
* Stiff neck and/or fever
* Shortness of breath
* Unexpected symptoms that affect your eyes, ears, nose or throat
* Dizziness, slurred speech, weakness, numbness or tingling
* Confusion or drowsiness
* Persistent or severe vomiting
* Your headaches begin after, or are triggered by, head injury, exertion, and coughing, bending or sexual activity.
* Your headaches begin after the age of 50.
If you consult your physician, it is a good idea to have a record of your headaches. Keep track of the frequency, duration, added symptoms and severity of pain. You could do this by creating a “Headache Diary”. In addition, write down medications you have taken, and the amount taken, to relieve symptoms and whether or not they helped. Make note of the hours you sleep, especially on nights before the onset of a headache. You may even wish to keep track of the foods you eat and any events before the headache. So many factors can play a role in headaches; it is imperative that you have as much information possible to aid your doctor in treatment.
Coping with Stress
Stress, while somewhat normal, can be very damaging if it becomes severe. It can cause harm to your body, mind and spirit. There are some ways that you can help yourself deal with the stress in your life and avoid any damaging effects.
Daily we face stress just living our normal existence. Running a home, holding down a job, raising your children, helping elderly parents, planning for your retirement - well, the list goes on as we all know. Sometimes these factors alone can create an over load of stress in our lives. Adding more stress means trouble. As we age, we find our health and vitality can decline some and unresolved stress accentuates this. An interesting fact to note on aging is that only 30 percent of the characteristics of aging are genetically based; the remaining 70 percent are not.
Scientific studies have now acknowledged a definite connection between the mind and body. The two are interconnected in such a way that physical health and emotional well being are closely linked. As stress levels increase, our immune system decreases causing vulnerability to disease. When depleted, the immune system is at risk from invading bacteria and viruses which in turn results in life-threatening diseases including cancer. These are the physical threats of too much stress. Emotionally, our state of mind when stressed can alter the chemicals in our body. These chemical changes directly relate to the negative influence on our immune system.
We have had many advances here in the United States that are aiding in longer life spans. Sadly, we still rank number eleven in the world life expectancy in spite of the advances in modern medicine and our knowledge of healthy lifestyles. When you add excess emotional stress to the physical stress of the aging process, you can and will feel old and sick long before your time.
Obviously, we cannot escape the effects of aging in its natural progression, but we can take steps to get our stress under control and ward off the damage it does to our health. Consequently, you'll live a happier, healthier, better quality life and aging can become nothing more than adding a number to your age every year.
The first and most important thing we need to learn to do is recognize the warning signs of too much stress. Keep in mind, these symptoms can vary from person to person. The first and universal sign of stress is a feeling of pressure and/or becoming overwhelmed in your daily existence. Other symptoms include physical complaints such as stomachaches, headaches or diarrhea. Getting along with others can become difficult along with changes in behavior such as moments of extreme anger and annoyance at little things that normally did not affect you in this manner. Crying for no particular reason, inappropriate behavior that is not age-appropriate, insomnia, nightmares, too much sleep, difficulty in communicating with others, personality changes, withdrawal from friends and family and impatience are all common warning signs. If several of these symptoms sound familiar to you, there is a chance your level of stress is too high. Seek help as not dealing with it can lead to permanent feelings of helplessness and ineffectiveness.
How you respond to pressure determines where your stress comes from, therefore, it is important that you know your personal stress point. To determine your stress point, know the load in life that you can and perhaps, do handle and eliminate obligations and added pressure that make you feel over the edge of your level. We all have responsibilities we must deal with in life, of course, but in today's world, often we are over loaded with excess commitments. Some of those stress factors need to elimination. Learn to recognize the stress level you can cope with and the level you cannot. The ones you have to deal with, such as an unexpected illness in your family, financial difficulties etc., needs a different approach if they are causing symptoms of stress. Oftentimes just talking over a stressful situation can do wonders. Seek help in coping with these types of stress factors in your life. There is no shame in admitting a certain situation feels like more than you can bear. Leaning on your friends, family, or children can be a great asset during these moments. We all have with difficulties at some time or another in our lives; therefore, learning how to approach them is vital to your well being. Additionally, when you are feeling uptight, avoid making any hasty decisions. Wait until you are feeling calmer and can think clearly. Shelve any decisions that you do not need to make immediately.
When feeling over stressed there are some physical and mental things you can do to relax your body. Deep breathing is extremely helpful, as is visualization. Imagine a peaceful or happy scene in your mind. Mentally relax different parts of your body by focusing on a certain point of stress such as the common furrowed brow that often accompanies stressful moments. Close your eyes and focus on relaxing your forehead. You should feel the tension releasing from it as you do this. Prayer and/or meditation can be very beneficial at this point. Exercise plays an essential role in stress reduction by working out excess cortisol, a stress hormone. Any form of exercise you enjoy will aid in releasing tension build-up in your body.
Many people who have difficulty with stress and stress related symptoms are those who want to jump to the aid of anyone who requests they do so. If this describes you, you need to learn how to say no. It is not cruel or selfish, it is a necessity in bringing your stress to a manageable level. When you must say no to a friend or family member, you can do so politely but honestly. Tell them you are just over your head with work if this is the case. If someone asks you to do something that makes you uncomfortable, tell him or her so, along with your answer of "I am sorry, I cannot do this for you". It may be difficult at first to put this into practice, but in time, it will get easier and those who love you and care about you should understand. If they do not, they could be an underlying source of your stress and perhaps it is time to have a long talk with the person in question. When you do make commitments you are able to carry through with, you will be living your life with much less pressure and adding a feeling of accomplishment at the same time, which is a very good feeling, unlike stress! You will also be able to fulfill your commitments with more dedication and will consequently do a better job. You will be doing those you do help a favor.
One last tidbit in dealing with stress is to work out a regular routine and maintain it as best you can. This is especially important during times of excess stress such as a life crisis, family problems, health problems, a career move or moving to a new home. The human body is equipped to handle some stress in life, but too much stress can literally be deadly. Do some soul searching, get to know your own limitations, keep those commitments you are comfortable with and learn to hand overload when you must. If you have difficulty doing this on your own, seek the aid of a friend, clergyman or woman, loved one or if necessary, a therapist. In doing so, you will feel much better and will be doing your loved ones a huge favor, and will be leading a happier, calmer life.
Gaining Weight
Believe it or not, I do get this question from time to time. So, here are a few tips on gaining weight for those that have this problem!
Gaining weight can be as challenging to some people as losing weight is to others. In addition, thin people get little sympathy from their peers, especially when their peers that are battling the scales in the other direction. For those of you who are overly thin, there are a few things you can do to beef up your body.
The first thing you need to do is to check with your medical doctor to make sure there aren't medical problems associated with your weight. If the culprit is that you're not eating enough food, then you'll need to pump up your portions. Unlike dieters who concentrate on reducing the calories they consume, you need to try to increase your caloric intake by eating high calorie foods and snacking at least three times a day. For your snacks, chose peanut butter or crackers, raisins, or nuts chased with juice or milk. You may even opt for a second sandwich. In your three square meals a day, consume foods with the most calories per serving, such as peas, cereals with nuts and raisins and dried fruits. Five dried figs have over 230 calories whereas two apples have only 160 calories. Juice is also high in calories. It is easier to drink a cup of orange juice at 111 calories than to eat almost two whole oranges to get that many.
If you consume an additional 500 to 1,000 calories, you should put on one to two pounds per week. But you may have to go slow at first and work up to those calories. While you should be eating foods from all five basic food groups, begin hunting for the foods with most calories per serving within each group. Since some thin people forget to eat sometimes, make sure you eat at least three square meals a day. Try not to start off a meal with soup, salad, or a beverage, which may fill you up and keep you from eating more caloric foods.
Any weight loss guru will tell you that fats are hefty in the calorie department, so in your case, make sure you're getting enough. Your diet should contain up to 30 percent of its calories from fat. For a person needing 2,500 calories a day, that translates into 83 grams of fat. To stay heart healthy, the majority of fat you eat should be from unsaturated sources such as vegetable oils, salad dressings, nuts, peanut butter, and fatty fish such as salmon. Add nuts to your salad and douse it with dressing for the maximum number of calories.
When it comes to exercise, strength training is the way you want to go. Be sure to eat extra calories to cover the increased calorie demands. This is an excellent way to beef up your body because of the muscle you'll build. However, always check with your doctor before beginning any exercise program!
You may also want to seek the support of a registered dietitian who has expertise in strength training to design compatible menu and exercise plans. asta Power: Q & A
Question: Will I lose more weight on a high-protein diet than a high-carbohydrate diet?
Answer: No. Health experts say the best way to lose weight is still a low-fat, high-carbohydrate, low-calorie diet. Portion control and serving size, coupled with a healthy lifestyle including exercise, are key elements in any attempt to shed pounds. If carbohydrates are restricted, particularly to less than 60 grams a day, water and salt loss occurs, not fat. When carbohydrates are reintroduced in the diet, the water weight is regained. There is no quick and easy weight to lose weight; it's basically a question of calories taken in versus calories burned.
Question: What is insulin resistance?
Answer: Insulin resistance appears to affect a small percentage of Americans and is most common among overweight individuals. It is related to a form of diabetes called Type II diabetes. In an insulin-resistant person, the pancreas produces too much insulin after he or she eats sugars or starches. Additionally, cells in insulin-resistant Individuals' bodies may not respond to insulin, causing their blood sugar to stay abnormally high after a meal or snack.
Question: Can a high-carbohydrate diet cause insulin resistance?
Answer: No, the reality is that being overweight causes insulin resistance. A high-carbohydrate diet does not make an insulin-resistant person overweight, nor does it cause insulin resistance. Adopting a high-carbohydrate diet actually enhances insulin function for most people by lowering insulin levels. Carbohydrates are converted to glucose in the body and insulin helps cells utilize glucose for energy. While it is true that insulin is a key hormone in the maintenance of blood sugar, eating more carbohydrates does not mean insulin will increase. Even if you do have an elevated insulin level, it is still wiser to cut back on consumption of saturated fats and increase your consumption of carbohydrates, preferably in the form of grains, fruits and vegetables.
Question: Will I gain weight if I eat a lot of foods high in complex carbohydrates?
Answer: Weight gain cannot be blamed on any single food or food group. Eating too much of any food can make you gain weight. Complex carbohydrates are not fattening. It's what you add to them that is, such as butter, margarine, sour cream, mayonnaise, gravies and cream sauces. Remember that a gram of fat has nine calories which is more than twice the calories of a gram of carbohydrates.
The reality is that all calories count. Even if you eat large amounts of fat-free foods, you may find yourself gaining weight. No matter how boring it may sound, the key is to eat all foods in moderate portions, and in the context of an overall healthy diet coupled with regular exercise.
Question: What is the Mediterranean diet?
Answer: The Mediterranean diet, which is high in complex carbohydrates, is one of the healthiest diets in the world. It is low in fat, includes plenty of fruits and vegetables, pasta, legumes (dried peas and beans), and whole grain breads, plus small amounts of dairy products and meat, poultry and fish. Mediterranean countries like Italy have lower rates of obesity and heart disease than the U.S. does, although a definitive link between this diet and one's health has not been (scientifically) established.
Question: How can I tell if I'm eating right?
Answer: The best guide to healthful eating is the Food Guide Pyramid, a moderate and balanced diet that includes neither too much nor too little of any one food group. The Pyramid shows you how many daily servings you should eat from each of the five food groups: the grain group which includes pasta, bread, cereal and rice; the fruit group; the vegetable group; the dairy group; and the meat and protein group, encompassing beef, poultry, fish, eggs, nuts and legumes. For example, you should eat six to 11 daily servings from the grain group. Since a typical serving of grains is one-half cup of cooked pasta or cereal, or one slice of bread, most of us eat more than one serving at any given meal -- for instance, a one-cup portion of pasta equals two servings from the grain group.
The National Pasta Association supports the dietary recommendations of the U.S. Department of Agriculture’s Food Guide Pyramid, which recommends eating six to 11 servings per day from the grain group. Diets built on a base of pasta, bread, cereal, and other grain-based foods tend to be low fat. A low fat diet, along with regular exercise, helps to achieve an overall healthy lifestyle. For more information on the Food Pyramid, Click here
Source: ILovePasta.org
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Advertisement How To Cut Down On Saturated Fat
First and foremost, cut down on total fat. That is a great start. Then concentrate on decreasing the amount of animal products as follows...
Meats: Purchase lean cuts.
Cut off all visible fat prior to cooking.
Use preparation methods that get rid of more fat, such as grilling.
Eat 2-3 ounce portions (cooked). This serving is about the size of the palm of your hand, a deck of cards, or a mayonnaise jar lid.
Poultry: Take off the skin either before or after cooking.
Eat 2-3 ounce portions (cooked).
Seafood: Choose lower fat fish.
Prepare with small amounts of fat.
Eat 2-3 ounce portions (cooked).
Cheese: Limit amount you eat.
Buy part skim, lower calorie cheeses.
Butter: Use tub margarine.
Use butter on occasion, maybe in a recipe.
