What is fiber, what the benefit from fiber to our body, and what kinds of food contain high fiber? This articles will help you find out the answer for all that question.
Most people get less than half of the fiber they need. The average American's daily intake of dietary fiber is only 12-18 grams. The recommended for adult women is over 20 grams of fiber everyday and men should over 30 grams ( depending on how much calorie intake ). For example 2000 cal/8400 kJ diet should include 25 g of fiber per day. Children is that intake should equal age in years plus 5 g/day. Four years old should consume 9 g/day. ( based on ADA's recommendation )
Fiber is carbohydrates that cannot be digested by our body. Fiber provides no nutrients to the body because it is resistant to digestion. Fiber is present in all fruits, vegetables, grains, and legumes. We can categorizing fiber by how easily it dissolves in water. The first is soluble fiber that partially dissolves in water. And the other is insoluble fiber that does not dissolve in water. Since insoluble fiber particles do not change inside the body ( chemical process inside the stomach by the enzymes and acid ), the body should not absorb any energy from them.
But you don't have to know all about fiber to get benefit from it. When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you'll need, which means you'll also be lowering your risk of diabetes, heart disease, diverticulitis, and constipation.
Eating food with high fiber has many benefits for your health. Soluble fiber reducing your cholesterol levels by lowering LDL cholesterol and may reduce onset risk or symptoms of metabolic syndrome and diabetes, when insoluble fiber reduces your risk of developing constipation, colitis, colon cancer, and hemorrhoids. Both type can making you feel full faster and may reduce appetite, so can help you in your weight loss program.
The Harvard studies of male health professionals and female nurses both found that a diet high in cereal fiber was linked to a lower risk of type 2 diabetes.
Another study published in this month's Diabetes Care (27:1281-1285) found that consumption of a high-fiber cereal reduced the rise in peak insulin compared with that seen after a low-fiber product.
Below are some fiber resources
Grain Products:
whole grain breads, buns, bagels, muffins, whole-wheat pastas and whole grains such as barley, popcorn, corn and brown rice
Fruits:
dried fruits such as apricots, dates, prunes and raisins, berries such as blackberries, blueberries, raspberries and strawberries, oranges, apple with skin, avocado, kiwi, mango and pear
Vegetables:
broccoli, spinach, swiss chard, green peas and other dark green leafy vegetables, dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils
Nuts and Seeds:
nuts and seeds such as almonds, whole flaxseed and soynuts
Today fiber have been sold as supplements or food additives.
Eat a variety of fiber-rich foods is the best way to receive the maximum benefits from each type of fiber present in foods.
Minggu, 31 Mei 2009
For Those not Scientifically Inclined
This is a simplified summary of the last two posts.
Polyunsaturated fats in the diet are mostly omega-6 or omega-3. These get converted into a diverse and influential class of signaling molecules in the body called eicosanoids. On their way to becoming eicosanoids, they get elongated. These elongated versions can be measured in tissue, and the higher the proportion of elongated omega-6 in the total pool, the higher the risk of a heart attack.
Eicosanoids are either omega-6 or omega-3-derived. Omega-6 eicosanoids, in general, are very potent and participate in inflammatory processes and blood clotting. Omega-3 eicosanoids are less potent, less inflammatory, less clot-forming, and participate in long-term repair processes. This is a simplification, as there are exceptions, but in a broad sense seems to be true.
In the modern U.S. and most other affluent nations, we eat so much omega-6 (mostly in the form of liquid industrial vegetable oils), and so little omega-3, that we create a very inflammatory and pro-clotting environment, probably contributing to a number of chronic diseases including cardiovascular disease.
There are two ways to stay in balance: reduce omega-6, and increase omega-3. In my opinion, the former is more important than the latter, but only if you can reduce omega-6 to below 4% of calories. If you're above 4%, the only way to reduce your risk is to outcompete the omega-6 with additional omega-3. Keeping omega-6 below 4% and ensuring a modest but regular intake of omega-3, such as from wild-caught fish, will probably substantially reduce the risk of cardiovascular disease and other chronic illnesses.
Bottom line: ditch industrial vegetable oils such as corn, soybean, safflower and sunflower oil, and everything that contains them. This includes most processed foods, especially mayonnaise, grocery store salad dressings, and fried foods. We aren't meant to eat those foods and they derail our metabolism on a fundamental level. I also believe it's a good idea to have a regular source of omega-3, whether it comes from seafood, small doses of cod liver oil, or small doses of flax.
Polyunsaturated fats in the diet are mostly omega-6 or omega-3. These get converted into a diverse and influential class of signaling molecules in the body called eicosanoids. On their way to becoming eicosanoids, they get elongated. These elongated versions can be measured in tissue, and the higher the proportion of elongated omega-6 in the total pool, the higher the risk of a heart attack.
Eicosanoids are either omega-6 or omega-3-derived. Omega-6 eicosanoids, in general, are very potent and participate in inflammatory processes and blood clotting. Omega-3 eicosanoids are less potent, less inflammatory, less clot-forming, and participate in long-term repair processes. This is a simplification, as there are exceptions, but in a broad sense seems to be true.
In the modern U.S. and most other affluent nations, we eat so much omega-6 (mostly in the form of liquid industrial vegetable oils), and so little omega-3, that we create a very inflammatory and pro-clotting environment, probably contributing to a number of chronic diseases including cardiovascular disease.
There are two ways to stay in balance: reduce omega-6, and increase omega-3. In my opinion, the former is more important than the latter, but only if you can reduce omega-6 to below 4% of calories. If you're above 4%, the only way to reduce your risk is to outcompete the omega-6 with additional omega-3. Keeping omega-6 below 4% and ensuring a modest but regular intake of omega-3, such as from wild-caught fish, will probably substantially reduce the risk of cardiovascular disease and other chronic illnesses.
Bottom line: ditch industrial vegetable oils such as corn, soybean, safflower and sunflower oil, and everything that contains them. This includes most processed foods, especially mayonnaise, grocery store salad dressings, and fried foods. We aren't meant to eat those foods and they derail our metabolism on a fundamental level. I also believe it's a good idea to have a regular source of omega-3, whether it comes from seafood, small doses of cod liver oil, or small doses of flax.
For Those not Scientifically Inclined
This is a simplified summary of the last two posts.
Polyunsaturated fats in the diet are mostly omega-6 or omega-3. These get converted into a diverse and influential class of signaling molecules in the body called eicosanoids. On their way to becoming eicosanoids, they get elongated. These elongated versions can be measured in tissue, and the higher the proportion of elongated omega-6 in the total pool, the higher the risk of a heart attack.
Eicosanoids are either omega-6 or omega-3-derived. Omega-6 eicosanoids, in general, are very potent and participate in inflammatory processes and blood clotting. Omega-3 eicosanoids are less potent, less inflammatory, less clot-forming, and participate in long-term repair processes. This is a simplification, as there are exceptions, but in a broad sense seems to be true.
In the modern U.S. and most other affluent nations, we eat so much omega-6 (mostly in the form of liquid industrial vegetable oils), and so little omega-3, that we create a very inflammatory and pro-clotting environment, probably contributing to a number of chronic diseases including cardiovascular disease.
There are two ways to stay in balance: reduce omega-6, and increase omega-3. In my opinion, the former is more important than the latter, but only if you can reduce omega-6 to below 4% of calories. If you're above 4%, the only way to reduce your risk is to outcompete the omega-6 with additional omega-3. Keeping omega-6 below 4% and ensuring a modest but regular intake of omega-3, such as from wild-caught fish, will probably substantially reduce the risk of cardiovascular disease and other chronic illnesses.
Bottom line: ditch industrial vegetable oils such as corn, soybean, safflower and sunflower oil, and everything that contains them. This includes most processed foods, especially mayonnaise, grocery store salad dressings, and fried foods. We aren't meant to eat those foods and they derail our metabolism on a fundamental level. I also believe it's a good idea to have a regular source of omega-3, whether it comes from seafood, small doses of cod liver oil, or small doses of flax.
Polyunsaturated fats in the diet are mostly omega-6 or omega-3. These get converted into a diverse and influential class of signaling molecules in the body called eicosanoids. On their way to becoming eicosanoids, they get elongated. These elongated versions can be measured in tissue, and the higher the proportion of elongated omega-6 in the total pool, the higher the risk of a heart attack.
Eicosanoids are either omega-6 or omega-3-derived. Omega-6 eicosanoids, in general, are very potent and participate in inflammatory processes and blood clotting. Omega-3 eicosanoids are less potent, less inflammatory, less clot-forming, and participate in long-term repair processes. This is a simplification, as there are exceptions, but in a broad sense seems to be true.
In the modern U.S. and most other affluent nations, we eat so much omega-6 (mostly in the form of liquid industrial vegetable oils), and so little omega-3, that we create a very inflammatory and pro-clotting environment, probably contributing to a number of chronic diseases including cardiovascular disease.
There are two ways to stay in balance: reduce omega-6, and increase omega-3. In my opinion, the former is more important than the latter, but only if you can reduce omega-6 to below 4% of calories. If you're above 4%, the only way to reduce your risk is to outcompete the omega-6 with additional omega-3. Keeping omega-6 below 4% and ensuring a modest but regular intake of omega-3, such as from wild-caught fish, will probably substantially reduce the risk of cardiovascular disease and other chronic illnesses.
Bottom line: ditch industrial vegetable oils such as corn, soybean, safflower and sunflower oil, and everything that contains them. This includes most processed foods, especially mayonnaise, grocery store salad dressings, and fried foods. We aren't meant to eat those foods and they derail our metabolism on a fundamental level. I also believe it's a good idea to have a regular source of omega-3, whether it comes from seafood, small doses of cod liver oil, or small doses of flax.
Sabtu, 30 Mei 2009
Today's weighin -- 5/31/2009 -- End of 68 weeks
Today's weight: 155.2 pounds
Lost since last official weighin on 4/11/2009: -1.4 pounds (I know, go ahead and laugh. I did.)
Total lost: 84.0 pounds
This is really kind of pathetic. If you look at my stats, you'll see that I've only lost 10 pounds in the last EIGHT months. I lost 73 pounds in the first seven months. What the hell have I been doing lately? Maintenance?
The positive:
1.) I haven't gained anything, which is really unusual for me. My M.O. is to drop a large amount of weight quickly, then turn around and gain it all back just as quickly.
2.) I've lost 84 pounds.
3.) My workouts are consistent, six days a week, 40 minutes cardio/40 minutes strength, plus walks and bike riding a few times a week. I'm stronger and more physically fit than at any other time in my life. I have more energy than I know what to do with. Pretty amazing considering I'm 53.
The negative:
1.) A 10-pound loss in eight months when I was aiming for a 30-pound loss in about four months.
2.) It makes me a tiny bit sad that I'm not at goal by now.
3.) Vacation July 19, birthday August 7, company picnic August 8, anniversary August 19. I really wanted to be at goal for all of these events. It's not going to happen.
I know what to do, it's what I did the first six months. Follow the program.
How to Prevent Diabetes
Prevent diabetes is worth much more than a pound of cure. The fact is most of people diagnosed with diabetes (usually type 2) are overweight.
The good news is type 2 diabetes takes time to develop before you are diagnosed. So you have a time to do some preventive action. If you are at risk for developing diabetes, start with the step to prevent or delay it.
Making changes in diet and increasing the level of physical activity can prevent the people with pre-diabetes development of type 2 diabetes.
Be physically active
Do some exercise for at least 30 minutes every day. Walking or regular exercise can help to prevent diabetes by controlling weight and improving blood flow.
Especially important if genetics ( know your family history ) put you at risk for developing the disease.
Talk to your doctor about which activities will be safe for you. Your exercises must depend on your body condition like condition of your heart, blood vessels, eyes, feet, nervous system, etc.
Remember this when you do your exercise
Always monitor your blood glucose levels before and after exercising.
Drink extra water ( not contain sugar ) before, during, and after exercise.
Takes your diabetes pills or insulin in your pocket.
Carry a cell phone to use in case of emergency.
Wear a diabetes identification such as bracelet so people know about your condition if something happens to you
Changing your lifestyle and make healthful eating a part of your busy lifestyle
The nutritional goals for each type of diabetes are different.
Type 1 diabetes, the goal is to control total carbohydrates that have the most effect on the amount of insulin needed and the maintenance of blood sugar control. A delicate balance of carbohydrate intake, insulin, and physical activity is necessary for the best blood sugar levels.
Type 2 diabetes, the goal is on weight control, because 80 - 90% of people with this disease are overweight. A meal plan, with reduced calories, even distribution of carbohydrates, and replacement of some carbohydrate with healthier monounsaturated fats helps improve blood glucose levels.
Cook using low-fat methods
Such as baking, roasting, or grilling foods or by using cooking sprays.
Eat lots of grain food, vegetables and fruits
Fruits and vegetables are natural foods high in dietary fiber. Eat non-starchy vegetables ( generally low in carbohydrates ) such as spinach, carrots or broccoli.
Eat less saturated fat
Saturated fat raises blood cholesterol levels that can cause heart disease. People with diabetes are at high risk for heart disease and limiting your saturated fat can help lower your risk of having a heart attack or stroke.
Foods containing saturated fat include ice cream, whole milk, Butter, Cream sauces, Chocolate, Palm oil and palm kernel oil, Coconut and coconut oil
Eat more Monounsaturated Fat
Monounsaturated fats are good fats because they can lower your cholesterol. Sources of monounsaturated fat include Avocado, Nuts like almonds, cashews, pecans, peanuts butter and peanut oil
Use non-nutritive sweeteners
Saccharin, aspartame, acesulfame potassium (K) and sucralose have been approved by the Food and Drug Administration (FDA) and can be used by people with diabetes, including pregnant women, within a balanced diet.
Eat less salt and sodium
Particularly for someone with high blood pressure,
Make sure you eat a variety of healthy foods at each meal in right amount. The best choices are fresh food. Only consume frozen and canned food if you have to.
Having diabetes doesn’t have to mean eating the same foods every day, so do the things you enjoy, choose carefully and lower your risk of diabetes complications.
Prevent diabetes by doing exercise and choose good or healty food.
The good news is type 2 diabetes takes time to develop before you are diagnosed. So you have a time to do some preventive action. If you are at risk for developing diabetes, start with the step to prevent or delay it.
Making changes in diet and increasing the level of physical activity can prevent the people with pre-diabetes development of type 2 diabetes.
Be physically active
Do some exercise for at least 30 minutes every day. Walking or regular exercise can help to prevent diabetes by controlling weight and improving blood flow.
Especially important if genetics ( know your family history ) put you at risk for developing the disease.
Talk to your doctor about which activities will be safe for you. Your exercises must depend on your body condition like condition of your heart, blood vessels, eyes, feet, nervous system, etc.
Remember this when you do your exercise
Always monitor your blood glucose levels before and after exercising.
Drink extra water ( not contain sugar ) before, during, and after exercise.
Takes your diabetes pills or insulin in your pocket.
Carry a cell phone to use in case of emergency.
Wear a diabetes identification such as bracelet so people know about your condition if something happens to you
Changing your lifestyle and make healthful eating a part of your busy lifestyle
The nutritional goals for each type of diabetes are different.
Type 1 diabetes, the goal is to control total carbohydrates that have the most effect on the amount of insulin needed and the maintenance of blood sugar control. A delicate balance of carbohydrate intake, insulin, and physical activity is necessary for the best blood sugar levels.
Type 2 diabetes, the goal is on weight control, because 80 - 90% of people with this disease are overweight. A meal plan, with reduced calories, even distribution of carbohydrates, and replacement of some carbohydrate with healthier monounsaturated fats helps improve blood glucose levels.
Cook using low-fat methods
Such as baking, roasting, or grilling foods or by using cooking sprays.
Eat lots of grain food, vegetables and fruits
Fruits and vegetables are natural foods high in dietary fiber. Eat non-starchy vegetables ( generally low in carbohydrates ) such as spinach, carrots or broccoli.
Eat less saturated fat
Saturated fat raises blood cholesterol levels that can cause heart disease. People with diabetes are at high risk for heart disease and limiting your saturated fat can help lower your risk of having a heart attack or stroke.
Foods containing saturated fat include ice cream, whole milk, Butter, Cream sauces, Chocolate, Palm oil and palm kernel oil, Coconut and coconut oil
Eat more Monounsaturated Fat
Monounsaturated fats are good fats because they can lower your cholesterol. Sources of monounsaturated fat include Avocado, Nuts like almonds, cashews, pecans, peanuts butter and peanut oil
Use non-nutritive sweeteners
Saccharin, aspartame, acesulfame potassium (K) and sucralose have been approved by the Food and Drug Administration (FDA) and can be used by people with diabetes, including pregnant women, within a balanced diet.
Eat less salt and sodium
Particularly for someone with high blood pressure,
Make sure you eat a variety of healthy foods at each meal in right amount. The best choices are fresh food. Only consume frozen and canned food if you have to.
Having diabetes doesn’t have to mean eating the same foods every day, so do the things you enjoy, choose carefully and lower your risk of diabetes complications.
Prevent diabetes by doing exercise and choose good or healty food.
Diabetes and diet
Diabetes treatment program should include healthy eating, exercise activity and weight control management. People with diabetes should pay careful attention to nutrition and diet as part of treatment program. Diet is very important for people suffering from diabetes.
Diabetes is the sixth leading cause of death in the United States. And why 65 percent of people with diabetes die from heart attack ?
Because most peole with diabetics also have high blood pressure and high cholesterol, two of the main factors cause for heart disease.
There are two types of diabetes.
Type 1 diabetes
Formerly known as insulin-dependent diabetes mellitus (IDDM).
Disease that occurs when the pancreas does not produce enough insulin, which is needed for the cells to absorb the glucose released into the bloodstream after eating. Without insulin, blood glucose levels rise.
Glucose is the main sugar found in the blood, as well as the body’s main source of energy.
This disease can seriously damage the eyes, nerves, heart, blood vessels, and cause poor healing of wounds, particularly of the feet can lead to amputation.
Diet : meal planning for type 1 diabetes should be consistent, to allow food and insulin to work together to regulate blood glucose levels. If meals and insulin are out of balance, blood glucose levels can go up and down.
Type 2 diabetes
Formerly known as non-insulin dependent diabetes mellitus (NIDDM)
Type 2 diabetes is a disorder that is characterized by high blood glucose in the context of insulin resistance and relative insulin deficiency.
This is a more complex problem than type 1, but is sometimes easier to treat. Often initially managed by increasing exercise and dietary modification.
More than 90 percent of all people with diabetes have this type.
Diet : modifying the food to limit and control glucose (or glucose equivalent, eg starch) intake. Additionally, weight loss is recommended and is often helpful in persons suffering from type 2 diabetes
Diabetes have been treatable since insulin became medically available in 1921, but there is no cure. So the preventive action is the best.
To minimize the risk of diabetes complication, you must practice a healthy eating habit. This is the most logical way to maintain an ideal blood sugar level
Establish a good eating habit, always eat the healthiest food in the right amount, and excessive are also good for your body.
Diet for people with diabetes is more complex and must be carefully prepared. Consult with your doctor to make properly plan according to your actual condition.
Take some preventive action if your genetics put you at risk for developing diabetes.
Diabetes is the sixth leading cause of death in the United States. And why 65 percent of people with diabetes die from heart attack ?
Because most peole with diabetics also have high blood pressure and high cholesterol, two of the main factors cause for heart disease.
There are two types of diabetes.
Type 1 diabetes
Formerly known as insulin-dependent diabetes mellitus (IDDM).
Disease that occurs when the pancreas does not produce enough insulin, which is needed for the cells to absorb the glucose released into the bloodstream after eating. Without insulin, blood glucose levels rise.
Glucose is the main sugar found in the blood, as well as the body’s main source of energy.
This disease can seriously damage the eyes, nerves, heart, blood vessels, and cause poor healing of wounds, particularly of the feet can lead to amputation.
Diet : meal planning for type 1 diabetes should be consistent, to allow food and insulin to work together to regulate blood glucose levels. If meals and insulin are out of balance, blood glucose levels can go up and down.
Type 2 diabetes
Formerly known as non-insulin dependent diabetes mellitus (NIDDM)
Type 2 diabetes is a disorder that is characterized by high blood glucose in the context of insulin resistance and relative insulin deficiency.
This is a more complex problem than type 1, but is sometimes easier to treat. Often initially managed by increasing exercise and dietary modification.
More than 90 percent of all people with diabetes have this type.
Diet : modifying the food to limit and control glucose (or glucose equivalent, eg starch) intake. Additionally, weight loss is recommended and is often helpful in persons suffering from type 2 diabetes
Diabetes have been treatable since insulin became medically available in 1921, but there is no cure. So the preventive action is the best.
To minimize the risk of diabetes complication, you must practice a healthy eating habit. This is the most logical way to maintain an ideal blood sugar level
Establish a good eating habit, always eat the healthiest food in the right amount, and excessive are also good for your body.
Diet for people with diabetes is more complex and must be carefully prepared. Consult with your doctor to make properly plan according to your actual condition.
Take some preventive action if your genetics put you at risk for developing diabetes.
The most effective method of weight loss
I am sure a lot of people have said that in order to be a slim person, you have to stay hours every day at the gym, and not only that, you have to follow a diet, and that's very nasty. Now I will present you some other methods to you, so you will be able to lose your weight in no more than one month.
Of course the easiest way to do this is to use the 100% natural FAT BINDERS. They can make your lifestyle easier. But now I am sure, you don't believe me. Yes, it's normally. But take a look at the information below and you will change your mind.
If you try to look over the Internet for other product, you are going to find maybe over 100 supplements. But are you sure that they are natural, cheap, really work and didn't affect on your health? I can answer this Question: No
You will have to read a lot of articles and ask for the review of so many people, just to be sure. Here, I can present you that it's 100% true. :)
But how to do this? How to convince you that it's working. Only to say that I am pretty happy after using it, I think it's not enough. Here, I will copy the result of a discussion that was made by Telegraph. They present the top five methods that could be useful to lose weight. That article was copied in Internet just before some days, but the discussion is from 2008.
The result is very interesting...
1- The most important thing you can do is to eat six times per day. We can say that you have to follow, what you eat. Is this impossible? The result shows that by six meals you will not gain health (which I can't believe at all, but to break your dinner, breakfast and lunch into six meals is very nasty. And if you try this (to follow your meals), you will think that this can prevent you not only from the weight, you gain, but from the destination of the meal.
2- Now after the results, we can say that there are a lot of chemically products available in the online market. But most of them affect on the nervous personal system, whereas Fat Binders don't disturb it- I will say this for maybe hundredth time- it's 100% natural. They work, so as a result they can decrease your weight by 28- 32% if you use it for 2-3 weeks. It was guaranteed because the Telegraph presents only a real information. It was made by a lot of specialists. Now they offer for the best Fat Binder- Proactol.
Visit and try this product for losing weight on Proactol.com and you will be able to offer yourself an excellent method to weight loss- Click here
3- You can't lose the same amount of weight just with exercises, only with a Product- and we are back to number 2. There are a lot of reviews online from people about products, which are making a good solution for weight loss. There is an online forum in their site, which is online 27/7 and this is excellent.
4- But when using these products, you didn't have to forget your breakfast. It's the most important meal during the day. As Telegraph had proved, a healthy breakfast every day can increase your metabolism and keep you fit.
5- And the most important thing- Telegraph advised not to use this much of this product in the first day- first day a little, second more, third-more, etc. And try to make the same with your walk- when using Proactol- try to make a 10 min walk first day without any stress. It's not going to make a negative effect because there aren't any, but you will feel yourself a little tired.
That's the true. Everyone, who needs to be slim, must try these Pills Now:
Of course the easiest way to do this is to use the 100% natural FAT BINDERS. They can make your lifestyle easier. But now I am sure, you don't believe me. Yes, it's normally. But take a look at the information below and you will change your mind.
If you try to look over the Internet for other product, you are going to find maybe over 100 supplements. But are you sure that they are natural, cheap, really work and didn't affect on your health? I can answer this Question: No
You will have to read a lot of articles and ask for the review of so many people, just to be sure. Here, I can present you that it's 100% true. :)
But how to do this? How to convince you that it's working. Only to say that I am pretty happy after using it, I think it's not enough. Here, I will copy the result of a discussion that was made by Telegraph. They present the top five methods that could be useful to lose weight. That article was copied in Internet just before some days, but the discussion is from 2008.
The result is very interesting...
1- The most important thing you can do is to eat six times per day. We can say that you have to follow, what you eat. Is this impossible? The result shows that by six meals you will not gain health (which I can't believe at all, but to break your dinner, breakfast and lunch into six meals is very nasty. And if you try this (to follow your meals), you will think that this can prevent you not only from the weight, you gain, but from the destination of the meal.
2- Now after the results, we can say that there are a lot of chemically products available in the online market. But most of them affect on the nervous personal system, whereas Fat Binders don't disturb it- I will say this for maybe hundredth time- it's 100% natural. They work, so as a result they can decrease your weight by 28- 32% if you use it for 2-3 weeks. It was guaranteed because the Telegraph presents only a real information. It was made by a lot of specialists. Now they offer for the best Fat Binder- Proactol.
Visit and try this product for losing weight on Proactol.com and you will be able to offer yourself an excellent method to weight loss- Click here
3- You can't lose the same amount of weight just with exercises, only with a Product- and we are back to number 2. There are a lot of reviews online from people about products, which are making a good solution for weight loss. There is an online forum in their site, which is online 27/7 and this is excellent.
4- But when using these products, you didn't have to forget your breakfast. It's the most important meal during the day. As Telegraph had proved, a healthy breakfast every day can increase your metabolism and keep you fit.
5- And the most important thing- Telegraph advised not to use this much of this product in the first day- first day a little, second more, third-more, etc. And try to make the same with your walk- when using Proactol- try to make a 10 min walk first day without any stress. It's not going to make a negative effect because there aren't any, but you will feel yourself a little tired.
That's the true. Everyone, who needs to be slim, must try these Pills Now:
Jumat, 29 Mei 2009
Getting Super Fit with Yoga
Sting, the rock star, stays super fit with yoga. For many years now he's been practicing Ashtanga Yoga and he typically spends an hour and a half a day performing the exercises.Here are two photos, one taken when he was 49, the other taken when he was 55 years old. That is also the same year he wrote a foreward to a Yoga book called Yoga Beyond Belief.
Dieting plateau
Dieting plateau is a stage when you feel the weight process come to a complete halt and you aren't seeing results anymore. Plateaus come when the body has become accustomed to the routine.
This is a stage when you are neither losing nor gaining weight. Almost everyone who is on a diet will reach this stage because our body is incredibly adaptive, and will do its level best to maintain equilibrium.
Dieting plateau can be the result of not consuming enough calories. Make sure that your calorie intake is adequate.
So the best action is do some change.
But before you do that, pay attention to your condition. Don’t do a change if you're feeling good, sleeping well, and other positive condition. Do some change only if you are in a negative condition like eeling lethargic, insatiably hungry, and so on.
Try Calorine Shifting and just keep your body guessing. The purpose is to changes the calorie intake.
If your fitness routine hasn’t changed since the beginning, consider making a few changes. Try some high intensity exercise.
Try a new activity. Jogging, swimming, or cycling, anything that will change the way your body is working.
Eating less, more often is an old and common style of eating well. Add snacks between the three meals. The changes will effect in your metabolic rate
Remember, change one thing at a time. When you change something, give the change a couple of weeks, and then check the results. And change your routine every next couple of weeks.
Every person is unique, and we must learn how our individual body responds - and how to deal with that.
Experienced with dieting plateau? Share with us how you handle that condition.
This is a stage when you are neither losing nor gaining weight. Almost everyone who is on a diet will reach this stage because our body is incredibly adaptive, and will do its level best to maintain equilibrium.
Dieting plateau can be the result of not consuming enough calories. Make sure that your calorie intake is adequate.
So the best action is do some change.
But before you do that, pay attention to your condition. Don’t do a change if you're feeling good, sleeping well, and other positive condition. Do some change only if you are in a negative condition like eeling lethargic, insatiably hungry, and so on.
Try Calorine Shifting and just keep your body guessing. The purpose is to changes the calorie intake.
If your fitness routine hasn’t changed since the beginning, consider making a few changes. Try some high intensity exercise.
Try a new activity. Jogging, swimming, or cycling, anything that will change the way your body is working.
Eating less, more often is an old and common style of eating well. Add snacks between the three meals. The changes will effect in your metabolic rate
Remember, change one thing at a time. When you change something, give the change a couple of weeks, and then check the results. And change your routine every next couple of weeks.
Every person is unique, and we must learn how our individual body responds - and how to deal with that.
Experienced with dieting plateau? Share with us how you handle that condition.
Kamis, 28 Mei 2009
Why starvation diet is bad?
Starvation diet is a diet with very small portions of food or with very little amount of calories.
If people follow starvation diet, it will basically tell cause your body to lower metabolism rate ( for survival reason ) and causing your body to store fat. Thus, instead of lose weight you are actually gaining.
If you do it, you probably lost some pounds quickly at the beginning, but later it became much harder to lose the extra weight. Because your
metabolism is in lower state.
The problem is you have gained all the weight back and probably even few extra pounds.
And the worse is starving diet can make you loss of muscle which is one of the serious complications.
What should I do to overcame this?
Changing the type of food you are consuming. Food types must be large in portion and are low in calories.
Try to consume this kinds of food:
Lettuce, Green Beans, Mushrooms, Cabbage, Carrots, Cauliflower, or Tomato,
Apples, Cherries, Cranberries, Blueberries, Currants, Fruit Salad, Grapes, or Honeydew, Abalone, Bass, Catfish, Clams, Cod Fish, Crab, or Crayfish
Don’t fall to starvation mode
The key to prevent this is don’t get your body goes into a starvation mode by consume enough calories ( not under minimum requirement for your body ). First find the amount of calories you burn daily using this formula.
Starvation Diet is both unhealthy and usually induces a negative effect. You stand more chance of losing muscle more than fat.
Leave your comments and suggestions
If people follow starvation diet, it will basically tell cause your body to lower metabolism rate ( for survival reason ) and causing your body to store fat. Thus, instead of lose weight you are actually gaining.
If you do it, you probably lost some pounds quickly at the beginning, but later it became much harder to lose the extra weight. Because your
metabolism is in lower state.
The problem is you have gained all the weight back and probably even few extra pounds.
And the worse is starving diet can make you loss of muscle which is one of the serious complications.
What should I do to overcame this?
Changing the type of food you are consuming. Food types must be large in portion and are low in calories.
Try to consume this kinds of food:
Lettuce, Green Beans, Mushrooms, Cabbage, Carrots, Cauliflower, or Tomato,
Apples, Cherries, Cranberries, Blueberries, Currants, Fruit Salad, Grapes, or Honeydew, Abalone, Bass, Catfish, Clams, Cod Fish, Crab, or Crayfish
Don’t fall to starvation mode
The key to prevent this is don’t get your body goes into a starvation mode by consume enough calories ( not under minimum requirement for your body ). First find the amount of calories you burn daily using this formula.
Starvation Diet is both unhealthy and usually induces a negative effect. You stand more chance of losing muscle more than fat.
Leave your comments and suggestions
Calorie shifting
Try calorie shifting in your weight loss with this actual calorie shifting plan,now. You won't regret it!
The Calorie shifting purpose is to reprogram your body metabolism and get you to your maximum fat burning potential.
Human is born to survive and if our body senses that a particular nutrient is low, it will lower metabolic rate so that the body will use less of that nutrient. So with this way we can survive longer.
How Calorie Shifting work?
Calorie Shifting meal plan is a diet that requires one to alternate the nutrition intake. By doing so, the human body will not be able to sense which nutrient is lower and hence will not change the body function. Therefore, combining with the meal plan and sufficient exercise, one will be able to lose weight.
This diet involves 14 day cycles. You need to be on this diet during 11 days and then you get three free days. Those three days play an important role. It gives you the opportunity to stick to the diet during the 11 days.
If you crave something, you can eat during the free days. You eat whatever you want but don’t overeat. Just eat what you want!
How to start?
You need to determine how many calories you need for the week in order to lose weight.
Use this to calculate your BMR and then find your caloric needs with this formula
For woman
? % of BMR + BMR {20% (if you're sedentary), 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)} = daily caloric needs
For Men
? % of BMR + BMR {20% {if you're sedentary}, 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)} = daily caloric needs
Use this example to build the Sifting plan.
1st day 1610 cal
2nd day 1100 cal
3rd day 1550 cal
4th day 1000 cal
5th day 1610 cal
6th day 1050 cal
7th day 1350 cal
8th day 1600 cal
9th day 1560 cal
10th day 1000 cal
11th day 1090 cal
12th day FREE
13th day FREE
14th day FREE
You need to be selective about your food during the 11 days before your FREE day.
You can use calorie counters online to find out how many calories are in each food.
Find your best food and remember to always watch your calorie consumption
By doing Calorie shifting you can avoid your body to lower the metabolic rate and the weight loss effect is more permanent.
Leave comment and share your plan with us.
The Calorie shifting purpose is to reprogram your body metabolism and get you to your maximum fat burning potential.
Human is born to survive and if our body senses that a particular nutrient is low, it will lower metabolic rate so that the body will use less of that nutrient. So with this way we can survive longer.
How Calorie Shifting work?
Calorie Shifting meal plan is a diet that requires one to alternate the nutrition intake. By doing so, the human body will not be able to sense which nutrient is lower and hence will not change the body function. Therefore, combining with the meal plan and sufficient exercise, one will be able to lose weight.
This diet involves 14 day cycles. You need to be on this diet during 11 days and then you get three free days. Those three days play an important role. It gives you the opportunity to stick to the diet during the 11 days.
If you crave something, you can eat during the free days. You eat whatever you want but don’t overeat. Just eat what you want!
How to start?
You need to determine how many calories you need for the week in order to lose weight.
Use this to calculate your BMR and then find your caloric needs with this formula
For woman
? % of BMR + BMR {20% (if you're sedentary), 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)} = daily caloric needs
For Men
? % of BMR + BMR {20% {if you're sedentary}, 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)} = daily caloric needs
Use this example to build the Sifting plan.
1st day 1610 cal
2nd day 1100 cal
3rd day 1550 cal
4th day 1000 cal
5th day 1610 cal
6th day 1050 cal
7th day 1350 cal
8th day 1600 cal
9th day 1560 cal
10th day 1000 cal
11th day 1090 cal
12th day FREE
13th day FREE
14th day FREE
You need to be selective about your food during the 11 days before your FREE day.
You can use calorie counters online to find out how many calories are in each food.
Find your best food and remember to always watch your calorie consumption
By doing Calorie shifting you can avoid your body to lower the metabolic rate and the weight loss effect is more permanent.
Leave comment and share your plan with us.
Rabu, 27 Mei 2009
Eicosanoids and Ischemic Heart Disease, Part II
Here's where it gets more complicated and more interesting. The ratio of omega-6 to omega-3 matters, but so does the total amount of each. This is a graph from a 1992 paper by Dr. Lands:
Allow me to explain. These lines are based on values predicted by a formula developed by Dr. Lands that determines the proportion of omega-6 in tissue HUFA (highly unsaturated fatty acids; includes 20- to 22-carbon omega-6 and omega-3 fats), based on dietary intake of omega-6 and omega-3 fats. This formula seems to be quite accurate, and has been validated both in rodents and humans. As a tissue's arachidonic acid content increases, its EPA and DHA content decreases proportionally.
On the Y-axis (vertical), we have the proportion of omega-6 HUFA in tissue. On the X-axis (horizontal), we have the proportion of omega-6 in the diet as a percentage of energy. Each line represents the relationship between dietary omega-6 and tissue HUFA at a given level of dietary omega-3.
Let's start at the top. The first line is the predicted proportion of omega-6 HUFA in the tissue of a person eating virtually no omega-3. You can see that it maxes out around 4% of calories from omega-6, but it can actually be fairly low if omega-6 is kept very low. The next line down is what happens when your omega-3 intake is 0.1% of calories. You can see that the proportion of omega-6 HUFA is lower than the curve above it at all omega-6 intakes, but it still maxes out around 4% omega-6. As omega-3 intake increases, the proportion of omega-6 HUFA decreases at all levels of dietary omega-6 because it has to compete with omega-3 HUFA for space in the membrane.
In the U.S., we get a small proportion of our calories from omega-3. The horizontal line marks our average tissue HUFA composition, which is about 75% omega-6. We get more than 7% of our calories from omega-6. This means our tissue contains nearly the maximum proportion of omega-6 HUFA, creating a potently inflammatory and thrombotic environment! This is a very significant fact, because it explains three major observations:
But the trend didn't continue into later trials. This makes perfect sense in light of the rising omega-6 intake over the course of the 20th century in the U.S. and other affluent nations. Once our omega-6 intake crossed the 4% threshold, more omega-6 had very little effect on the proportion of omega-6 HUFA in tissue. This may be why some of the very first PUFA diet trials caused increased mortality: there was a proportion of the population that was still getting less than 4% omega-6 in its regular diet at that time. By the 1980s, virtually everyone in the U.S. (and many other affluent nations) was eating more than 4% omega-6, and thus adding more did not significantly affect tissue HUFA or heart attack mortality.
If omega-3 intake is low, whether omega-6 intake is 5% or 10% doesn't matter much for heart disease. At that point, the only way to reduce tissue HUFA without cutting back on omega-6 consumption is to outcompete it with additional omega-3. That's what the Japanese do, and it's also what happened in several clinical trials including the DART trial.
This neatly explains why the French, Japanese and Kitavans have low rates of ischemic heart disease, despite the prevalence of smoking cigarettes in all three cultures. The French diet traditionally focuses on animal fats, eschews industrial vegetable oils, and includes seafood. They eat less omega-6 and more omega-3 than Americans. They have the lowest heart attack mortality rate of any affluent Western nation. The Japanese are known for their high intake of seafood. They also eat less omega-6 than Americans. They have the lowest heart attack death rate of any affluent nation. The traditional Kitavan diet contains very little omega-6 (probably less than 1% of calories), and a significant amount of omega-3 from seafood (about one teaspoon of fish fat per day). They have an undetectable incidence of heart attack and stroke.
In sum, this suggests that an effective way to avoid a heart attack is to reduce omega-6 consumption and ensure an adequate source of omega-3. The lower the omega-6, the less the omega-3 matters. This is a nice theory, but where's the direct evidence? In the next post, I'll discuss the controlled trial that proved this concept once and for all: the Lyon diet-heart trial.
Allow me to explain. These lines are based on values predicted by a formula developed by Dr. Lands that determines the proportion of omega-6 in tissue HUFA (highly unsaturated fatty acids; includes 20- to 22-carbon omega-6 and omega-3 fats), based on dietary intake of omega-6 and omega-3 fats. This formula seems to be quite accurate, and has been validated both in rodents and humans. As a tissue's arachidonic acid content increases, its EPA and DHA content decreases proportionally.On the Y-axis (vertical), we have the proportion of omega-6 HUFA in tissue. On the X-axis (horizontal), we have the proportion of omega-6 in the diet as a percentage of energy. Each line represents the relationship between dietary omega-6 and tissue HUFA at a given level of dietary omega-3.
Let's start at the top. The first line is the predicted proportion of omega-6 HUFA in the tissue of a person eating virtually no omega-3. You can see that it maxes out around 4% of calories from omega-6, but it can actually be fairly low if omega-6 is kept very low. The next line down is what happens when your omega-3 intake is 0.1% of calories. You can see that the proportion of omega-6 HUFA is lower than the curve above it at all omega-6 intakes, but it still maxes out around 4% omega-6. As omega-3 intake increases, the proportion of omega-6 HUFA decreases at all levels of dietary omega-6 because it has to compete with omega-3 HUFA for space in the membrane.
In the U.S., we get a small proportion of our calories from omega-3. The horizontal line marks our average tissue HUFA composition, which is about 75% omega-6. We get more than 7% of our calories from omega-6. This means our tissue contains nearly the maximum proportion of omega-6 HUFA, creating a potently inflammatory and thrombotic environment! This is a very significant fact, because it explains three major observations:
- The U.S has a very high rate of heart attack mortality.
- Recent diet trials in which saturated fat was replaced with omega-6-rich vegetable oils didn't cause an increase in mortality, although some of the very first trials in the 1960s did.
- Diet trials that increased omega-3 decreased mortality.
But the trend didn't continue into later trials. This makes perfect sense in light of the rising omega-6 intake over the course of the 20th century in the U.S. and other affluent nations. Once our omega-6 intake crossed the 4% threshold, more omega-6 had very little effect on the proportion of omega-6 HUFA in tissue. This may be why some of the very first PUFA diet trials caused increased mortality: there was a proportion of the population that was still getting less than 4% omega-6 in its regular diet at that time. By the 1980s, virtually everyone in the U.S. (and many other affluent nations) was eating more than 4% omega-6, and thus adding more did not significantly affect tissue HUFA or heart attack mortality.
If omega-3 intake is low, whether omega-6 intake is 5% or 10% doesn't matter much for heart disease. At that point, the only way to reduce tissue HUFA without cutting back on omega-6 consumption is to outcompete it with additional omega-3. That's what the Japanese do, and it's also what happened in several clinical trials including the DART trial.
This neatly explains why the French, Japanese and Kitavans have low rates of ischemic heart disease, despite the prevalence of smoking cigarettes in all three cultures. The French diet traditionally focuses on animal fats, eschews industrial vegetable oils, and includes seafood. They eat less omega-6 and more omega-3 than Americans. They have the lowest heart attack mortality rate of any affluent Western nation. The Japanese are known for their high intake of seafood. They also eat less omega-6 than Americans. They have the lowest heart attack death rate of any affluent nation. The traditional Kitavan diet contains very little omega-6 (probably less than 1% of calories), and a significant amount of omega-3 from seafood (about one teaspoon of fish fat per day). They have an undetectable incidence of heart attack and stroke.
In sum, this suggests that an effective way to avoid a heart attack is to reduce omega-6 consumption and ensure an adequate source of omega-3. The lower the omega-6, the less the omega-3 matters. This is a nice theory, but where's the direct evidence? In the next post, I'll discuss the controlled trial that proved this concept once and for all: the Lyon diet-heart trial.
Eicosanoids and Ischemic Heart Disease, Part II
Here's where it gets more complicated and more interesting. The ratio of omega-6 to omega-3 matters, but so does the total amount of each. This is a graph from a 1992 paper by Dr. Lands:
Allow me to explain. These lines are based on values predicted by a formula developed by Dr. Lands that determines the proportion of omega-6 in tissue HUFA (highly unsaturated fatty acids; includes 20- to 22-carbon omega-6 and omega-3 fats), based on dietary intake of omega-6 and omega-3 fats. This formula seems to be quite accurate, and has been validated both in rodents and humans. As a tissue's arachidonic acid content increases, its EPA and DHA content decreases proportionally.
On the Y-axis (vertical), we have the proportion of omega-6 HUFA in tissue. On the X-axis (horizontal), we have the proportion of omega-6 in the diet as a percentage of energy. Each line represents the relationship between dietary omega-6 and tissue HUFA at a given level of dietary omega-3.
Let's start at the top. The first line is the predicted proportion of omega-6 HUFA in the tissue of a person eating virtually no omega-3. You can see that it maxes out around 4% of calories from omega-6, but it can actually be fairly low if omega-6 is kept very low. The next line down is what happens when your omega-3 intake is 0.1% of calories. You can see that the proportion of omega-6 HUFA is lower than the curve above it at all omega-6 intakes, but it still maxes out around 4% omega-6. As omega-3 intake increases, the proportion of omega-6 HUFA decreases at all levels of dietary omega-6 because it has to compete with omega-3 HUFA for space in the membrane.
In the U.S., we get a small proportion of our calories from omega-3. The horizontal line marks our average tissue HUFA composition, which is about 75% omega-6. We get more than 7% of our calories from omega-6. This means our tissue contains nearly the maximum proportion of omega-6 HUFA, creating a potently inflammatory and thrombotic environment! This is a very significant fact, because it explains three major observations:
But the trend didn't continue into later trials. This makes perfect sense in light of the rising omega-6 intake over the course of the 20th century in the U.S. and other affluent nations. Once our omega-6 intake crossed the 4% threshold, more omega-6 had very little effect on the proportion of omega-6 HUFA in tissue. This may be why some of the very first PUFA diet trials caused increased mortality: there was a proportion of the population that was still getting less than 4% omega-6 in its regular diet at that time. By the 1980s, virtually everyone in the U.S. (and many other affluent nations) was eating more than 4% omega-6, and thus adding more did not significantly affect tissue HUFA or heart attack mortality.
If omega-3 intake is low, whether omega-6 intake is 5% or 10% doesn't matter much for heart disease. At that point, the only way to reduce tissue HUFA without cutting back on omega-6 consumption is to outcompete it with additional omega-3. That's what the Japanese do, and it's also what happened in several clinical trials including the DART trial.
This neatly explains why the French, Japanese and Kitavans have low rates of ischemic heart disease, despite the prevalence of smoking cigarettes in all three cultures. The French diet traditionally focuses on animal fats, eschews industrial vegetable oils, and includes seafood. They eat less omega-6 and more omega-3 than Americans. They have the lowest heart attack mortality rate of any affluent Western nation. The Japanese are known for their high intake of seafood. They also eat less omega-6 than Americans. They have the lowest heart attack death rate of any affluent nation. The traditional Kitavan diet contains very little omega-6 (probably less than 1% of calories), and a significant amount of omega-3 from seafood (about one teaspoon of fish fat per day). They have an undetectable incidence of heart attack and stroke.
In sum, this suggests that an effective way to avoid a heart attack is to reduce omega-6 consumption and ensure an adequate source of omega-3. The lower the omega-6, the less the omega-3 matters. This is a nice theory, but where's the direct evidence? In the next post, I'll discuss the controlled trial that proved this concept once and for all: the Lyon diet-heart trial.
Allow me to explain. These lines are based on values predicted by a formula developed by Dr. Lands that determines the proportion of omega-6 in tissue HUFA (highly unsaturated fatty acids; includes 20- to 22-carbon omega-6 and omega-3 fats), based on dietary intake of omega-6 and omega-3 fats. This formula seems to be quite accurate, and has been validated both in rodents and humans. As a tissue's arachidonic acid content increases, its EPA and DHA content decreases proportionally.On the Y-axis (vertical), we have the proportion of omega-6 HUFA in tissue. On the X-axis (horizontal), we have the proportion of omega-6 in the diet as a percentage of energy. Each line represents the relationship between dietary omega-6 and tissue HUFA at a given level of dietary omega-3.
Let's start at the top. The first line is the predicted proportion of omega-6 HUFA in the tissue of a person eating virtually no omega-3. You can see that it maxes out around 4% of calories from omega-6, but it can actually be fairly low if omega-6 is kept very low. The next line down is what happens when your omega-3 intake is 0.1% of calories. You can see that the proportion of omega-6 HUFA is lower than the curve above it at all omega-6 intakes, but it still maxes out around 4% omega-6. As omega-3 intake increases, the proportion of omega-6 HUFA decreases at all levels of dietary omega-6 because it has to compete with omega-3 HUFA for space in the membrane.
In the U.S., we get a small proportion of our calories from omega-3. The horizontal line marks our average tissue HUFA composition, which is about 75% omega-6. We get more than 7% of our calories from omega-6. This means our tissue contains nearly the maximum proportion of omega-6 HUFA, creating a potently inflammatory and thrombotic environment! This is a very significant fact, because it explains three major observations:
- The U.S has a very high rate of heart attack mortality.
- Recent diet trials in which saturated fat was replaced with omega-6-rich vegetable oils didn't cause an increase in mortality, although some of the very first trials in the 1960s did.
- Diet trials that increased omega-3 decreased mortality.
But the trend didn't continue into later trials. This makes perfect sense in light of the rising omega-6 intake over the course of the 20th century in the U.S. and other affluent nations. Once our omega-6 intake crossed the 4% threshold, more omega-6 had very little effect on the proportion of omega-6 HUFA in tissue. This may be why some of the very first PUFA diet trials caused increased mortality: there was a proportion of the population that was still getting less than 4% omega-6 in its regular diet at that time. By the 1980s, virtually everyone in the U.S. (and many other affluent nations) was eating more than 4% omega-6, and thus adding more did not significantly affect tissue HUFA or heart attack mortality.
If omega-3 intake is low, whether omega-6 intake is 5% or 10% doesn't matter much for heart disease. At that point, the only way to reduce tissue HUFA without cutting back on omega-6 consumption is to outcompete it with additional omega-3. That's what the Japanese do, and it's also what happened in several clinical trials including the DART trial.
This neatly explains why the French, Japanese and Kitavans have low rates of ischemic heart disease, despite the prevalence of smoking cigarettes in all three cultures. The French diet traditionally focuses on animal fats, eschews industrial vegetable oils, and includes seafood. They eat less omega-6 and more omega-3 than Americans. They have the lowest heart attack mortality rate of any affluent Western nation. The Japanese are known for their high intake of seafood. They also eat less omega-6 than Americans. They have the lowest heart attack death rate of any affluent nation. The traditional Kitavan diet contains very little omega-6 (probably less than 1% of calories), and a significant amount of omega-3 from seafood (about one teaspoon of fish fat per day). They have an undetectable incidence of heart attack and stroke.
In sum, this suggests that an effective way to avoid a heart attack is to reduce omega-6 consumption and ensure an adequate source of omega-3. The lower the omega-6, the less the omega-3 matters. This is a nice theory, but where's the direct evidence? In the next post, I'll discuss the controlled trial that proved this concept once and for all: the Lyon diet-heart trial.
Ali Lost 100 Pounds in One Year
Ali lost 100 pounds in one year. She did this with the help of a personal trainer. She is very tall at 6'1' and she now weighs 175 pounds. When she first met her trainer and weighed 278 pounds, he told her she wasn't eating enough! He asked her to eat six small meals a day and to make sure she got lots of protein in each meal. Now she is often eating chicken or fish at 10:00 in the morning. She says she no longer craves sugar.
When she first started losing weight she lost 20 pounds in the first month and that was very encouraging. See her weight loss story and picture here.
The hunger
Not exercising and sitting around on my butt makes me freaking hungry!
I'm at an insane level of hunger today. I know it's because I'm bored, and I haven't worked out for five days. That's a record for me in the last fifteen months. For someone that works out six or seven days a week, this is really a tiny bit of hell.
Unfortunately, I found a cure for the nauseousness from the antibiotics. It's simple. I should have read labels on the medicine bottles at the beginning. The cure: food. Why couldn't it be not eating food?
The sun is shining, and I can't take another re-run of Roseanne on the Oxygen channel. Stupid, boring daytime TV. I'm going to wrap my catheter with an ace bandage and hit the trail on my bike.
I weighed this morning. Not good. 160.8 A number that makes bells go off in my head. I promised myself I'd never go above 160 again. NEVER. So I have to cut the eating and get moving again.
My plan after the bike ride, go back to the ER for another dose of IV antibiotics, then see a movie. I'm going to see The Haunting in Connecticut. My husband will see almost any movie with me, including chick flicks, but he puts his foot down when it comes to cheesy, paranormal stuff, which I love. This one is based on a "true" story.
I'm at an insane level of hunger today. I know it's because I'm bored, and I haven't worked out for five days. That's a record for me in the last fifteen months. For someone that works out six or seven days a week, this is really a tiny bit of hell.
Unfortunately, I found a cure for the nauseousness from the antibiotics. It's simple. I should have read labels on the medicine bottles at the beginning. The cure: food. Why couldn't it be not eating food?
The sun is shining, and I can't take another re-run of Roseanne on the Oxygen channel. Stupid, boring daytime TV. I'm going to wrap my catheter with an ace bandage and hit the trail on my bike.
I weighed this morning. Not good. 160.8 A number that makes bells go off in my head. I promised myself I'd never go above 160 again. NEVER. So I have to cut the eating and get moving again.
My plan after the bike ride, go back to the ER for another dose of IV antibiotics, then see a movie. I'm going to see The Haunting in Connecticut. My husband will see almost any movie with me, including chick flicks, but he puts his foot down when it comes to cheesy, paranormal stuff, which I love. This one is based on a "true" story.
Selasa, 26 Mei 2009
Home from the ER or it sucks to be me
My good arm, that has an IV connector in it for the next three days.
My bad arm in a splint so I don't move it.
The cool mummy cotton stuff.
It would make a great Halloween costume
by wrapping your entire body in this stuff.
The dotted line was the infection yesterday, the solid line is today 
This morning I spent three hours at the clinic waiting to see a doctor for my follow-up visit. No appointments were available, they had to "squeeze" me in. I was on my way to work.
The doctor looked at my arm and told me to immediately go to the emergency room.
I spent three hours in ER.
They took two x-rays to look for a tooth chip or a pocket of cat saliva. No foreign objects in my arm.
They hooked me up to an antibiotic IV drip, with two more scheduled Wednesday and Thursday. It wasn't too bad. I was wrapped up in warmed blankets and watched I Love Lucy reruns and Jerry Springer.
A temporary IV connector was inserted into my good arm so they can use it the next two days.
A splint was put on my arm so I don't move it too much.
I was advised no exercise for next two days which will make a full week of no exercise for me.
It sucks to be me these days.
This morning I spent three hours at the clinic waiting to see a doctor for my follow-up visit. No appointments were available, they had to "squeeze" me in. I was on my way to work.
The doctor looked at my arm and told me to immediately go to the emergency room.
I spent three hours in ER.
They took two x-rays to look for a tooth chip or a pocket of cat saliva. No foreign objects in my arm.
They hooked me up to an antibiotic IV drip, with two more scheduled Wednesday and Thursday. It wasn't too bad. I was wrapped up in warmed blankets and watched I Love Lucy reruns and Jerry Springer.
A temporary IV connector was inserted into my good arm so they can use it the next two days.
A splint was put on my arm so I don't move it too much.
I was advised no exercise for next two days which will make a full week of no exercise for me.
It sucks to be me these days.
Walter is fine. He's still alive (lucky cat), happy and healthy. I still feed him and pet him, except I'm not into cuddling and won't let him lay on the bed next to me. I'm not ready for that kind of closeness.
Reality check---I'm still fat
I was cleaning out my closet this weekend when I found a box of clothes in the very back, covered up by shoe boxes. I thought I'd found all my old clothes from my skinny days. Well, turns out I hadn't found the clothes from my "true" skinny days, when I weighed 124 about 10 years ago. That was the last time I lost over 100 pounds. I'm 5' 6 1/2" so I really was thin.
I pulled out a black evening dress that I remembered wearing to my company's Christmas ball, back when they celebrated "Christmas" and not the "Holiday". It's a long black dress, with a square neck, inch-wide straps, and a very low-cut back. It's form fitting, and was body hugging even when I weighed 124. It has a slit up to about six inches above the knee on one side. It's a size 6. I remember not eating all day on the day of the party so my tummy would be totally flat.
I currently wear a size 10, and considering vanity sizing, it's probably really a size 12 from ten years ago. I thought well, maybe the dress will fit anyway. I work out a lot, I have a lot more muscle now than I did 10 years ago. I was skinny, but all I did was aerobics (four times a week).
What was I thinking?! Talk about a wake up call. I couldn't get it over my hips so I put it on over my head, but I couldn't slide it down past my hips. I tried to at least zip it up the back and the zipper was at least two inches from coming together. That made me feel really fat.
That's what 30 pounds does to a person. The reality is that I am still fat. I don't really want to weigh 124 again. I have my driver's license from that year. The one time in my entire life I told the truth on my license, that I weighed 124 and I really did. The picture is horrible. My face is sunken and honestly, I look too skinny. Yet I remember wearing that size 6 dress and feeling gorgeous.
I found my size 6 Levi button down jeans. Since I'm such a glutton for punishment I tried them on too. That was another eye-opener. I could barely get them mid-thigh. They're not in style anymore anyway, but still, I'd love to be able to fit into them again.
The box of my real skinny clothes has made me realize I really have to lose at least another 20 pounds or I'm not going to be happy with my body. I've been bemoaning this fact for months. I honestly do not know what is stopping me. Is it because I remember how happy I was as a size 6 or even an 8 and I think I'll feel the same way again? Yet I know that's just a fantasy. A fantasy I don't want shattered.
Why is this so darn hard? I lost 85 pounds faster and easier than I can lose these last 20 pounds. I keep talking about it but not doing it. I don't have the answer, but I'm not giving up. I had a goal to end the month the same weight as I started, 156.4, which I think I'll do. But what kind of goal is that, to just stay the same?
My June goal is to lose 6.4 pounds and hit 150. This means cutting back on the eating. Truly eating just 19 Points a day, with maybe a few extra from the APs. Did I mention I hate being hungry? But I also hate being fat. I guess I can't decide which I hate the most.
I pulled out a black evening dress that I remembered wearing to my company's Christmas ball, back when they celebrated "Christmas" and not the "Holiday". It's a long black dress, with a square neck, inch-wide straps, and a very low-cut back. It's form fitting, and was body hugging even when I weighed 124. It has a slit up to about six inches above the knee on one side. It's a size 6. I remember not eating all day on the day of the party so my tummy would be totally flat.
I currently wear a size 10, and considering vanity sizing, it's probably really a size 12 from ten years ago. I thought well, maybe the dress will fit anyway. I work out a lot, I have a lot more muscle now than I did 10 years ago. I was skinny, but all I did was aerobics (four times a week).
What was I thinking?! Talk about a wake up call. I couldn't get it over my hips so I put it on over my head, but I couldn't slide it down past my hips. I tried to at least zip it up the back and the zipper was at least two inches from coming together. That made me feel really fat.
That's what 30 pounds does to a person. The reality is that I am still fat. I don't really want to weigh 124 again. I have my driver's license from that year. The one time in my entire life I told the truth on my license, that I weighed 124 and I really did. The picture is horrible. My face is sunken and honestly, I look too skinny. Yet I remember wearing that size 6 dress and feeling gorgeous.
I found my size 6 Levi button down jeans. Since I'm such a glutton for punishment I tried them on too. That was another eye-opener. I could barely get them mid-thigh. They're not in style anymore anyway, but still, I'd love to be able to fit into them again.
The box of my real skinny clothes has made me realize I really have to lose at least another 20 pounds or I'm not going to be happy with my body. I've been bemoaning this fact for months. I honestly do not know what is stopping me. Is it because I remember how happy I was as a size 6 or even an 8 and I think I'll feel the same way again? Yet I know that's just a fantasy. A fantasy I don't want shattered.
Why is this so darn hard? I lost 85 pounds faster and easier than I can lose these last 20 pounds. I keep talking about it but not doing it. I don't have the answer, but I'm not giving up. I had a goal to end the month the same weight as I started, 156.4, which I think I'll do. But what kind of goal is that, to just stay the same?
My June goal is to lose 6.4 pounds and hit 150. This means cutting back on the eating. Truly eating just 19 Points a day, with maybe a few extra from the APs. Did I mention I hate being hungry? But I also hate being fat. I guess I can't decide which I hate the most.
It's not flesh-eating disease
Having lived the first forty years of my life without the Internet, there's hardly a day that goes by where I'm not amazed by the vast amount of information at my fingertips.
When I get sick, I jump on Google and find pages and pages of information on my symptoms or my illness (if I know what I have). This is good and bad. Sometimes it's comforting if it's nothing serious, sometimes is scares the hell out of me, like with MSRA.
When I came home from the doctor yesterday and before I even Googled MSRA, my husband was freaking out. He told me this was serious business. He proceeded to tell me about the guy that used a public telephone, got MSRA on his face that turned into flesh-eating disease and lost half his face. Thanks honey, nothing like comforting your wife.
Google confirmed his story, although it did say it was really rare for this to happen with MSRA and usually only happened to people with a weakened immune system. I think of myself as strong and healthy, so this just couldn't happen to me. Of course, there's always that little thought, what if?
I'm happy to say it looks like the second antibiotic, Bactrim, is doing it's job. My arm is still swollen and red, but the redness hasn't spread. Unfortunately it hasn't decreased either. It's basically the same as yesterday. I can't make a fist or use my right hand very much. I can't even write with it which is going to make work interesting today. At least my arm doesn't feel like it's burning off from the inside out.
I skipped the gym again this morning. This is day four. It's not something I'm happy about, but there's really nothing I can do about it. I rode my bike outside for 30 minutes yesterday, mainly just to get some fresh air.
I'm not taking the Vicodin anymore because it makes me feel kind of sick. Great for an appetite suppressant, but I hate feeling nauseous. Plus, I'm not in as much pain as I was over the weekend. It's bearable now as long as I don't bump it, then it's excruciating.
My eating has been totally good, but I forgot to weigh this morning. I was too busy checking out my right arm this morning, making sure I still had one.
Walter seems to be fine, and I'm not having him put to sleep. I just can't do it. He purrs all the time, constantly wraps himself around my ankles and seems content and happy. Although, there are moments I fear for my ankles, wondering if a sudden movement is going to scare him into another bout of crazy cat. For now, Walter is still with us.
When I get sick, I jump on Google and find pages and pages of information on my symptoms or my illness (if I know what I have). This is good and bad. Sometimes it's comforting if it's nothing serious, sometimes is scares the hell out of me, like with MSRA.
When I came home from the doctor yesterday and before I even Googled MSRA, my husband was freaking out. He told me this was serious business. He proceeded to tell me about the guy that used a public telephone, got MSRA on his face that turned into flesh-eating disease and lost half his face. Thanks honey, nothing like comforting your wife.
Google confirmed his story, although it did say it was really rare for this to happen with MSRA and usually only happened to people with a weakened immune system. I think of myself as strong and healthy, so this just couldn't happen to me. Of course, there's always that little thought, what if?
I'm happy to say it looks like the second antibiotic, Bactrim, is doing it's job. My arm is still swollen and red, but the redness hasn't spread. Unfortunately it hasn't decreased either. It's basically the same as yesterday. I can't make a fist or use my right hand very much. I can't even write with it which is going to make work interesting today. At least my arm doesn't feel like it's burning off from the inside out.
I skipped the gym again this morning. This is day four. It's not something I'm happy about, but there's really nothing I can do about it. I rode my bike outside for 30 minutes yesterday, mainly just to get some fresh air.
I'm not taking the Vicodin anymore because it makes me feel kind of sick. Great for an appetite suppressant, but I hate feeling nauseous. Plus, I'm not in as much pain as I was over the weekend. It's bearable now as long as I don't bump it, then it's excruciating.
My eating has been totally good, but I forgot to weigh this morning. I was too busy checking out my right arm this morning, making sure I still had one.
Walter seems to be fine, and I'm not having him put to sleep. I just can't do it. He purrs all the time, constantly wraps himself around my ankles and seems content and happy. Although, there are moments I fear for my ankles, wondering if a sudden movement is going to scare him into another bout of crazy cat. For now, Walter is still with us.
Senin, 25 Mei 2009
Seriously? MRSA?
I just got home from the doctor. This is exactly what he said when he looked at my arm, shaking his head back and forth: "This is NOT good. This is really NOT good." Not exactly the words I want to hear a doctor say when they're examining me.
I told him he was scaring me, and asked him what he meant by "not good". He said the antibiotic shot and the antibiotic prescription they gave me yesterday should have really knocked out the infection. Instead, it's much worse than yesterday. He thinks it might be Methicillin-resistant Staphylococcus aureus (MRSA), a super bug. He prescribed another antibiotic that specifically targets MRSA.
He drew another ink line around the redness, the one today is about two inches outside the line from yesterday. I measured my forearms and the infected arm is 1 1/2 inches larger, that's how much it's swollen. The skin is bright red, very hot to the touch, very tight and it hurts like hell (even with the Vicodin).
I have to go back to the doctor tomorrow, and if my arm isn't better, he'll give me a third antibiotic. If that doesn't work, then I have to go to the hospital for IV antibiotics. That's the worse case scenario. Well, actually that's not the worse thing that can happen. They may have to open up my arm to drain it. I suppose the absolute worse thing is that I could die. Thanks to Google I know that's a possibility.
I asked the doctor about exercising and he said no lifting weights with my infected arm (which of course is the right arm and I'm right-handed). However, he said if I felt like it I could bike ride or do any cardio, and leg strength exercises. I don't really feel like it. My arm is super tender, extremely sore and sensitive, and it hurts. Instead, I think I'll go to bed and sleep. This hasn't been my best weekend.
I told him he was scaring me, and asked him what he meant by "not good". He said the antibiotic shot and the antibiotic prescription they gave me yesterday should have really knocked out the infection. Instead, it's much worse than yesterday. He thinks it might be Methicillin-resistant Staphylococcus aureus (MRSA), a super bug. He prescribed another antibiotic that specifically targets MRSA.
He drew another ink line around the redness, the one today is about two inches outside the line from yesterday. I measured my forearms and the infected arm is 1 1/2 inches larger, that's how much it's swollen. The skin is bright red, very hot to the touch, very tight and it hurts like hell (even with the Vicodin).
I have to go back to the doctor tomorrow, and if my arm isn't better, he'll give me a third antibiotic. If that doesn't work, then I have to go to the hospital for IV antibiotics. That's the worse case scenario. Well, actually that's not the worse thing that can happen. They may have to open up my arm to drain it. I suppose the absolute worse thing is that I could die. Thanks to Google I know that's a possibility.
I asked the doctor about exercising and he said no lifting weights with my infected arm (which of course is the right arm and I'm right-handed). However, he said if I felt like it I could bike ride or do any cardio, and leg strength exercises. I don't really feel like it. My arm is super tender, extremely sore and sensitive, and it hurts. Instead, I think I'll go to bed and sleep. This hasn't been my best weekend.
Day 5 - my owie
The cat bite saga continues. I went to the clinic yesterday afternoon and the doctor said he's never seen an infection spread as quickly as mine. He took a pen and marked my arm where there was redness, indicating infection. Today the redness is about three inches outside the lines he drew yesterday.They gave me a tetanus shot, an antibiotic shot in my butt (hurt like hell), and prescriptions for an antibiotic and Vicodin. Thank God for the Vicodin. I don't think I would have made it through the night without it.
I'm going back to the clinic in a couple hours. Yesterday the doctor made me promise to come back today if the redness was still there. The red, swollen area is about three times larger than it was yesterday and my injured forearm is swollen up about 1/3 bigger my good arm.
Walter's fate is still up in the air. He's totally healthy other than being blind and deaf so I have a little trouble putting him down just because he got scared and bit me. If I was blind and deaf I might start biting people too. I'm having a little trouble petting him without being afraid he's going to go nuts and attack me again.
Besides the fact I don't know what to do with this crazed cat we've had for 17 years, I also can't exercise. I'm going to try to do a bike ride today, but since I'm taking Vicodin I'm not really sure that's such a great idea. The good news is that I'm not one bit hungry.
Poor Walter. Poor me.
About BMR ( Basal Metabolic Rate )
Basal Metabolic Rate ( BMR ) is the number of calories you'd burn if you stayed in bed all day in neutrally temperate environment. The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin.
The BMR formula uses the variables of height, weight, age and gender to calculate the BMR. This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones.
This is the BMR formula :
For women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
For men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) = BMR
The BMR formula uses the variables of height, weight, age and gender to calculate the BMR. This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones.
This is the BMR formula :
For women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
For men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) = BMR
Learning healthy food for your kids
When I first became a parent, I tried to read all I could about the best foods for my daughter’s health. I learned her early eating habits could have lifelong effects on her personal health and wellness.
I am sure as a parent, we will try hard to make our kids got the best food and nutrition. Unfortunately our kids are bombarded by messages that counteract our efforts.
So, what exactly can parents do to teach their kids about healthy eating habits.
First of all, be a model and they will follow you. Get the whole adult family member involved to doing this effectively.
Make sure to prepare a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly. This practice will help your children learn how to make healthy food choices.
Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.
Persuading children to eat more fruits and vegetables
Keep lots of fresh fruits available, and in a place where children know to look when they want a snack. Easy fruits and vegetables to grab and eat on the run.
Serve your kids with junk food alternatives like baked fries, baked or grilled chicken, unbuttered popcorn, baked potato chips, soy crisps, etc.
Soft drinks are highly caloric and not nutritious – kids should have water or milk instead. Encourage your children to choose water as their beverage.
So I think you need to limit your kids’ consumption of iced tea, fruit drinks, lemonade (sweetened drinks), soft drinks, candy, etc
It’s important to be aware of your school-aged children’s special nutritional needs and to help them choose what food is good.
Now's the time to get started on the road to a healthier you. You can do it!
How you modeling food habits for your children? Please share with us.
I am sure as a parent, we will try hard to make our kids got the best food and nutrition. Unfortunately our kids are bombarded by messages that counteract our efforts.
So, what exactly can parents do to teach their kids about healthy eating habits.
First of all, be a model and they will follow you. Get the whole adult family member involved to doing this effectively.
Make sure to prepare a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly. This practice will help your children learn how to make healthy food choices.
Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.
Persuading children to eat more fruits and vegetables
Keep lots of fresh fruits available, and in a place where children know to look when they want a snack. Easy fruits and vegetables to grab and eat on the run.
Serve your kids with junk food alternatives like baked fries, baked or grilled chicken, unbuttered popcorn, baked potato chips, soy crisps, etc.
Soft drinks are highly caloric and not nutritious – kids should have water or milk instead. Encourage your children to choose water as their beverage.
So I think you need to limit your kids’ consumption of iced tea, fruit drinks, lemonade (sweetened drinks), soft drinks, candy, etc
It’s important to be aware of your school-aged children’s special nutritional needs and to help them choose what food is good.
Now's the time to get started on the road to a healthier you. You can do it!
How you modeling food habits for your children? Please share with us.
Minggu, 24 Mei 2009
Eicosanoids and Ischemic Heart Disease
Dr. William Lands, one of the pioneers of the eicosanoid field, compiled this graph. It may be the single most important clue we have about the relationship between diet and ischemic heart disease (heart attacks).To explain it fully, we have to take a few steps back. Dietary polyunsaturated fatty acids (PUFA) are primarily omega-6 and omega-3. This is a chemical designation that refers to the position of a double bond along the fatty acid's carbon chain. Omega-6 fats are found abundantly in industrial vegetable oils (corn, soybean, sunflower, cottonseed, etc.) and certain nuts, and in lesser amounts in meats, dairy and grains. Omega-3 fats are found abundantly in seafood and a few seeds such as flax and walnuts, and in smaller amounts in meats, green vegetables and dairy.
The body uses a multi-step process to convert omega-3 and omega-6 fats into eicosanoids, which are a diverse and potent class of signaling molecules. The first step is to convert PUFA into highly unsaturated fatty acids, or HUFA. These include arachidonic acid (AA), an omega-6 HUFA, eicosapentaenoic acid (EPA), an omega-3 HUFA, and several others in the 20- to 22-carbon length range.
HUFA are stored in cell membranes and they are the direct precursors of eicosanoids. When the cell needs eicosanoids, it liberates HUFA from the membrane and converts it. The proportion of omega-6 to omega-3 HUFA in the membrane is proportional to the long-term proportion of omega-6 and omega-3 in the diet. Enzymes do not discriminate between omega-6 and omega-3 HUFA when they create eicosanoids. Therefore, the proportion of omega-6- to omega-3-derived eicosanoids is proportional to dietary intake.
Omega-6 eicosanoids are potently inflammatory and thrombotic (promote blood clotting, such as thromboxane A2), while omega-3 eicosanoids are less inflammatory, less thrombotic and participate in long-term repair processes.
Many of the studies that have looked at the relationship between HUFA and heart attacks used blood plasma (serum lipids). Dr. Lands has pointed out that plasma HUFA do not accurately reflect dietary omega-6/3 balance, and they don't correlate well with heart attack risk. What does correlate strikingly well with both dietary intake and heart attack risk is the proportion of omega-6 HUFA in tissue, which reflects the amount contained in cell membranes. That's what we're looking at in the graph above: the proportion of omega-6 HUFA in the total tissue HUFA pool, vs. coronary heart disease death rate.
You can see that the correlation is striking, both between populations and within them. Greenland Inuit have the lowest proportion of omega-6 HUFA, due to a low intake of omega-6 and an exceptionally high intake of seafood. They also have an extraordinarily low risk of heart attack death. The red dots are from the Multiple Risk Factor Intervention Trial (MRFIT), which I'll be covering in a bit more detail in a later post. They're important because they confirm that the trend holds true within a population, and not just between populations.
In the next post, I'll be delving into this concept in more detail, and explaining why it's not just the ratio that matters, but also the total intake of omega-6. I'll also be providing more evidence to support the theory.
Eicosanoids and Ischemic Heart Disease
Dr. William Lands, one of the pioneers of the eicosanoid field, compiled this graph. It may be the single most important clue we have about the relationship between diet and ischemic heart disease (heart attacks).To explain it fully, we have to take a few steps back. Dietary polyunsaturated fatty acids (PUFA) are primarily omega-6 and omega-3. This is a chemical designation that refers to the position of a double bond along the fatty acid's carbon chain. Omega-6 fats are found abundantly in industrial vegetable oils (corn, soybean, sunflower, cottonseed, etc.) and certain nuts, and in lesser amounts in meats, dairy and grains. Omega-3 fats are found abundantly in seafood and a few seeds such as flax and walnuts, and in smaller amounts in meats, green vegetables and dairy.
The body uses a multi-step process to convert omega-3 and omega-6 fats into eicosanoids, which are a diverse and potent class of signaling molecules. The first step is to convert PUFA into highly unsaturated fatty acids, or HUFA. These include arachidonic acid (AA), an omega-6 HUFA, eicosapentaenoic acid (EPA), an omega-3 HUFA, and several others in the 20- to 22-carbon length range.
HUFA are stored in cell membranes and they are the direct precursors of eicosanoids. When the cell needs eicosanoids, it liberates HUFA from the membrane and converts it. The proportion of omega-6 to omega-3 HUFA in the membrane is proportional to the long-term proportion of omega-6 and omega-3 in the diet. Enzymes do not discriminate between omega-6 and omega-3 HUFA when they create eicosanoids. Therefore, the proportion of omega-6- to omega-3-derived eicosanoids is proportional to dietary intake.
Omega-6 eicosanoids are potently inflammatory and thrombotic (promote blood clotting, such as thromboxane A2), while omega-3 eicosanoids are less inflammatory, less thrombotic and participate in long-term repair processes.
Many of the studies that have looked at the relationship between HUFA and heart attacks used blood plasma (serum lipids). Dr. Lands has pointed out that plasma HUFA do not accurately reflect dietary omega-6/3 balance, and they don't correlate well with heart attack risk. What does correlate strikingly well with both dietary intake and heart attack risk is the proportion of omega-6 HUFA in tissue, which reflects the amount contained in cell membranes. That's what we're looking at in the graph above: the proportion of omega-6 HUFA in the total tissue HUFA pool, vs. coronary heart disease death rate.
You can see that the correlation is striking, both between populations and within them. Greenland Inuit have the lowest proportion of omega-6 HUFA, due to a low intake of omega-6 and an exceptionally high intake of seafood. They also have an extraordinarily low risk of heart attack death. The red dots are from the Multiple Risk Factor Intervention Trial (MRFIT), which I'll be covering in a bit more detail in a later post. They're important because they confirm that the trend holds true within a population, and not just between populations.
In the next post, I'll be delving into this concept in more detail, and explaining why it's not just the ratio that matters, but also the total intake of omega-6. I'll also be providing more evidence to support the theory.
Cat scratch fever
Stupid out-of-his-ever-lovin'-mind cat
His name is Walter. He's 17 years old. He's blind and deaf. Normally, he's a sweet, docile little cat that sleeps about 23 hours a day. This morning he attacked me. I was holding him, cuddling him, he was purring when he latched onto my forearm and wouldn't let go. I was screaming every curse word I know as I tried to unlock his vise grip jaw from my arm.
When my husband came running in to see what was wrong, I was sobbing and blood was flowing freely from the three puncture wounds on my arm. Thank God we just had one of his incisors pulled a few months ago during his $375 dental cleaning or he might have actually taken a chunk out of my arm. I washed my wound, bandaged it, and took Ibuprofen.
It's now six hours later and my forearm looks like it has a Cadbury egg underneath the skin. The pain is a burning and achy kind of pain, and actually, kind of excruciating. It's traveling up my my arm and now the entire arm hurts.
I know a little about cat bites from a bite I got several years ago from a stray. It's one of the worse bites you can get. When you see the red lines going up your arm towards your heart, get thee to an emergency room pronto. As the ER doctor told me a few years ago you can die from a cat bite. So far no red lines but it hurts like hell. I probably should just go to the walk-in clinic before they close, otherwise I'll probably be in the ER tonight. Been this route before.
I think Walter had a moment of kitty dementia. I think Walter's days may be numbered. I'm not accustomed to being bitten by my own cat in my own home. My husband, the big animal lover, even agreed it might be Walter's time. I guess it depends if he continues the crazed-cat-I-want-to- kill-you behavior.
On the weight loss front (this is a Weight Loss Journey blog, so I should probably say something about weight loss.
Up two pounds this morning to 158.4. Absolutely no exercise yesterday, not even the bike ride. Yesterday I had pancakes with warm raspberry sauce for breakfast (WW recipe, but still), a whole turkey sandwich for lunch (if I eat sandwiches, always just 1/2 sandwich), and Szechwan chicken stir fry for dinner. Too much food! Cutting back today and going to the gym, maybe after I leave the clinic with my antibiotics. Yes folks, I'm a machine.
Note: Well damn it Walter...I just Googled cat bite treatment and it says I MUST see a doctor for antibiotics or I can die from a viral infection that could very well set in from the bite. I know that's what happened last time (obviously I didn't die, but I did get a really bad infection that involved IV drip antibiotics). I'm also feeling kind of nauseous and like I have a fever. I just took my temp and it's 99.6. So I'm off to the walk-in clinic. Freakin' fun weekend here.
His name is Walter. He's 17 years old. He's blind and deaf. Normally, he's a sweet, docile little cat that sleeps about 23 hours a day. This morning he attacked me. I was holding him, cuddling him, he was purring when he latched onto my forearm and wouldn't let go. I was screaming every curse word I know as I tried to unlock his vise grip jaw from my arm.
When my husband came running in to see what was wrong, I was sobbing and blood was flowing freely from the three puncture wounds on my arm. Thank God we just had one of his incisors pulled a few months ago during his $375 dental cleaning or he might have actually taken a chunk out of my arm. I washed my wound, bandaged it, and took Ibuprofen.
It's now six hours later and my forearm looks like it has a Cadbury egg underneath the skin. The pain is a burning and achy kind of pain, and actually, kind of excruciating. It's traveling up my my arm and now the entire arm hurts.
I know a little about cat bites from a bite I got several years ago from a stray. It's one of the worse bites you can get. When you see the red lines going up your arm towards your heart, get thee to an emergency room pronto. As the ER doctor told me a few years ago you can die from a cat bite. So far no red lines but it hurts like hell. I probably should just go to the walk-in clinic before they close, otherwise I'll probably be in the ER tonight. Been this route before.
I think Walter had a moment of kitty dementia. I think Walter's days may be numbered. I'm not accustomed to being bitten by my own cat in my own home. My husband, the big animal lover, even agreed it might be Walter's time. I guess it depends if he continues the crazed-cat-I-want-to- kill-you behavior.
On the weight loss front (this is a Weight Loss Journey blog, so I should probably say something about weight loss.
Up two pounds this morning to 158.4. Absolutely no exercise yesterday, not even the bike ride. Yesterday I had pancakes with warm raspberry sauce for breakfast (WW recipe, but still), a whole turkey sandwich for lunch (if I eat sandwiches, always just 1/2 sandwich), and Szechwan chicken stir fry for dinner. Too much food! Cutting back today and going to the gym, maybe after I leave the clinic with my antibiotics. Yes folks, I'm a machine.
Note: Well damn it Walter...I just Googled cat bite treatment and it says I MUST see a doctor for antibiotics or I can die from a viral infection that could very well set in from the bite. I know that's what happened last time (obviously I didn't die, but I did get a really bad infection that involved IV drip antibiotics). I'm also feeling kind of nauseous and like I have a fever. I just took my temp and it's 99.6. So I'm off to the walk-in clinic. Freakin' fun weekend here.
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Healthy Eating for Weight loss
This is usefull tips about eating habits to boost your weight loss campaign.
Bad eating habits can slow or counterattack your plan and finally make your campaign endless so you never reach your goal. Modify and make it right is important not only for lose weight but also for your health.
1. Have more on breakfast
Don’t skip your breakfast. Your body need it for begin the daily activities. Breakfast will help you avoid hunger pangs and will increase your metabolism.
2. Meals can help stimulate your metabolism
When you skip meals, your metabolism rate will reduce. With lower metabolism rate, your body burns fat slower. and also slower your weight loss.
3. Start eating 5 - 6 times a day instead of ordinary 3
Eat small portion meals every 2 1/2 to 3 hours and you'll speed up your weight loss process. Eating small, healthy meals throughout the day, rather than the standard three large meals, it can help keep your metabolism going.
Start by reducing your portions and then increase your meals daily
4. Eat slowly
There is a reason why your mother told you to eat slowly and chew your food. Your stomach normally takes 15 minutes to tell the brain that we are starting to feel full. If you eat fast, your brain never gets to signal so you are left feeling hungry later on.
5. Drink water if you feel hungry
Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first to see what your body is really needs.
Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.
The studies have shown the 8 glasses of water is minimum our body needed don't worry about fears of gaining 'water weight'.
6. Make small dinner
Reduce the current quantities by half. Forger about snack and macaroni while you are sitting down watching TV.
The easiest way to prevent those snack is to not buy them in the first place and you'll soon forget about those chips in the store and concentrate on other things.
7. Calorie shifting
Another effective way to lose weight is calorie shifting. Calorie shifting confuses your metabolism rate and allows you to control your fat burning hormones, which causes faster weight loss naturally.
More about Calorie shifting here.
Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
Adding green tea in your diet is also a good idea. Eating healthy will give you some health benefits, but you won't achieve the full benefits possible unless you exercise.
Bad eating habits can slow or counterattack your plan and finally make your campaign endless so you never reach your goal. Modify and make it right is important not only for lose weight but also for your health.
1. Have more on breakfast
Don’t skip your breakfast. Your body need it for begin the daily activities. Breakfast will help you avoid hunger pangs and will increase your metabolism.
2. Meals can help stimulate your metabolism
When you skip meals, your metabolism rate will reduce. With lower metabolism rate, your body burns fat slower. and also slower your weight loss.
3. Start eating 5 - 6 times a day instead of ordinary 3
Eat small portion meals every 2 1/2 to 3 hours and you'll speed up your weight loss process. Eating small, healthy meals throughout the day, rather than the standard three large meals, it can help keep your metabolism going.
Start by reducing your portions and then increase your meals daily
4. Eat slowly
There is a reason why your mother told you to eat slowly and chew your food. Your stomach normally takes 15 minutes to tell the brain that we are starting to feel full. If you eat fast, your brain never gets to signal so you are left feeling hungry later on.
5. Drink water if you feel hungry
Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first to see what your body is really needs.
Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.
The studies have shown the 8 glasses of water is minimum our body needed don't worry about fears of gaining 'water weight'.
6. Make small dinner
Reduce the current quantities by half. Forger about snack and macaroni while you are sitting down watching TV.
The easiest way to prevent those snack is to not buy them in the first place and you'll soon forget about those chips in the store and concentrate on other things.
7. Calorie shifting
Another effective way to lose weight is calorie shifting. Calorie shifting confuses your metabolism rate and allows you to control your fat burning hormones, which causes faster weight loss naturally.
More about Calorie shifting here.
Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
Adding green tea in your diet is also a good idea. Eating healthy will give you some health benefits, but you won't achieve the full benefits possible unless you exercise.
How to eat healthy
Important to you to develop the right eating habits. This is not only for your weight loss purpose but the kids in your home will follow the lead of the adults they see every day.
See this article about Learning healthy food for your kids.
1. Calories needs
First af all you need to determine how many calories your body needs to function each day. This number can vary wildly, depending upon your metabolism and how physically active you are. See the following formula to help you calculate your calories needs.
Eat enough calories but not too many. If you consume more calories than your body needs each day, your body will store the excess energy as fat.
2. Staw away from Fat
Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.
3. More fibre
At least 25g each day can help you consume fewer calories. Fibre can make you fell full faster and longer, so it is good to take some breakfast with cereal. Cereal is known as rich fibre food. Combine the following: banana, strawberries or 1/2 cup of skim milk or soy milk.
4. Eat plenty of vegetables
Try to get fresh fruits, vegetables, and grains which is a foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.
They rich in variety vitamins that our body needs. Some of them also contain antioxidant.
But remember to avoid fruit juice because it can contain up to 10 teaspoons of sugar per cup. Sugar is not good for weight loss.
If you are overweight, it is very clear that you are eating more fats & carbohydrates on daily basis than what your body requires. Here is the tips for you if you feel you are overweight base on healty eating.
See this article about Learning healthy food for your kids.
1. Calories needs
First af all you need to determine how many calories your body needs to function each day. This number can vary wildly, depending upon your metabolism and how physically active you are. See the following formula to help you calculate your calories needs.
Eat enough calories but not too many. If you consume more calories than your body needs each day, your body will store the excess energy as fat.
2. Staw away from Fat
Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.
3. More fibre
At least 25g each day can help you consume fewer calories. Fibre can make you fell full faster and longer, so it is good to take some breakfast with cereal. Cereal is known as rich fibre food. Combine the following: banana, strawberries or 1/2 cup of skim milk or soy milk.
4. Eat plenty of vegetables
Try to get fresh fruits, vegetables, and grains which is a foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.
They rich in variety vitamins that our body needs. Some of them also contain antioxidant.
But remember to avoid fruit juice because it can contain up to 10 teaspoons of sugar per cup. Sugar is not good for weight loss.
If you are overweight, it is very clear that you are eating more fats & carbohydrates on daily basis than what your body requires. Here is the tips for you if you feel you are overweight base on healty eating.
Sabtu, 23 Mei 2009
Tips to Start the Weight loss Process
Why do so many people fail to lose weight? What’s wrong? With this articles we try to answer that question with simple tips that we hope can work with you.
Healthy weight loss isn't a sprint, it's a marathon. This is the first step to begin the process.
1. Identify the triggers
Your triggers may different form the others. Emotion can triggers you to eat.
Like bored, depressed, lonely, angry, etc. Knowing the triggers can help you identify the cause and take some action to prevent it make you overeat.
Try to stay away from food when that emotion comes and look towards something else.
2. Set realistic goals
Go slow. Slow weight loss means you are losing fat and not muscle.
If your goal is too high than you will push your mind and body too hard in order to achieved it. The risk is you may do it with wrong way or not healthy. Losing 2 pounds a week with natural way is better than 10 per week with unnatural way.
3. Modify lifestyle
You have to modify your behavior and lifestyle in order to lose weight and keep a healthy one. Maybe this is hard to do, but trust me that you have to.
Many of our habits must be modified in order to make our achievements stay forever.
4. Get support
Joining a weight loss group is a good idea because you will not only have resources available to you and you also have the support of other people. Check with your local hospital or local community to see if there are any weight loss groups you can join.
Another support will come from your family if you tell them what you are doing and about your weiggt loss plan.
Enjoy what you are doing. Make the most of every aspect of this plan and you will find great success.
Share with us your experiences and feel free to leave your comment.
Healthy weight loss isn't a sprint, it's a marathon. This is the first step to begin the process.
1. Identify the triggers
Your triggers may different form the others. Emotion can triggers you to eat.
Like bored, depressed, lonely, angry, etc. Knowing the triggers can help you identify the cause and take some action to prevent it make you overeat.
Try to stay away from food when that emotion comes and look towards something else.
2. Set realistic goals
Go slow. Slow weight loss means you are losing fat and not muscle.
If your goal is too high than you will push your mind and body too hard in order to achieved it. The risk is you may do it with wrong way or not healthy. Losing 2 pounds a week with natural way is better than 10 per week with unnatural way.
3. Modify lifestyle
You have to modify your behavior and lifestyle in order to lose weight and keep a healthy one. Maybe this is hard to do, but trust me that you have to.
Many of our habits must be modified in order to make our achievements stay forever.
4. Get support
Joining a weight loss group is a good idea because you will not only have resources available to you and you also have the support of other people. Check with your local hospital or local community to see if there are any weight loss groups you can join.
Another support will come from your family if you tell them what you are doing and about your weiggt loss plan.
Enjoy what you are doing. Make the most of every aspect of this plan and you will find great success.
Share with us your experiences and feel free to leave your comment.
Weight loss and 5 general strategies
Healthfulness of weight loss is everyone needed and try to find. Many, many people in the "normal weight" group are weight suppressed people, and therefore not at all ideally healthy.
Find out why you overweight, anything that may cause weight, and other related issues will make u more understand and finally help you make wisely choice what have to do next.
We have provided you articles that we hope can significantly help you in your quest.
Starting with this 5 general strategies and you can also browser our other articles in this blog.
1. Don’t give up
Because lose weight is not instant, its takes time to do this in natural and healthy. Write a diary or other record to make you sure that you make everything better. Slow but sure.
2 Minds
Train your brain to think like thin person if you can. You are beautiful whatever your shape is looks like. Reminds yourself that nobody’s Perfect. All of this
positive thinking will help you in weight loss process and improve your physical and emotional health.
3. Stay motivated
Think about the rewards you will enjoy after you complete your program. Join other group with same goal can give you support. Maintaining motivation for weight loss over a long period can be hard. But you must keep your motivation high in order to throw the stress and overwhelmed feeling.
4. Exercise
Our bodies were also designed to move and exercise. So exercise/ be active is the best natural way to reach the goal. The primary purpose of exercise is to burn calories
Basic exercise like walking or running can easily help you lose weight. Of course you don't have to be a runner.
5. Eating habits
Slowly reduce the fat while ensuring that no more fat enters your body through food. Be aware of the calories in the food and keep it to a low.
Healthy Eating is important factor to ensure your body shape you've got from weight loss program will be permanent for the rest of your life.
Maybe a hundred strategies available for you out there. but we sure this is top 5 strategies that you got at conclusion. In this blog you also can find other articles about weight loss related topic with more deeper and specific contents.
Finally we hope you have found this article helpful.
How you start your weight loss program? Feel Free to leave comment or share your tips with us.
Find out why you overweight, anything that may cause weight, and other related issues will make u more understand and finally help you make wisely choice what have to do next.
We have provided you articles that we hope can significantly help you in your quest.
Starting with this 5 general strategies and you can also browser our other articles in this blog.
1. Don’t give up
Because lose weight is not instant, its takes time to do this in natural and healthy. Write a diary or other record to make you sure that you make everything better. Slow but sure.
2 Minds
Train your brain to think like thin person if you can. You are beautiful whatever your shape is looks like. Reminds yourself that nobody’s Perfect. All of this
positive thinking will help you in weight loss process and improve your physical and emotional health.
3. Stay motivated
Think about the rewards you will enjoy after you complete your program. Join other group with same goal can give you support. Maintaining motivation for weight loss over a long period can be hard. But you must keep your motivation high in order to throw the stress and overwhelmed feeling.
4. Exercise
Our bodies were also designed to move and exercise. So exercise/ be active is the best natural way to reach the goal. The primary purpose of exercise is to burn calories
Basic exercise like walking or running can easily help you lose weight. Of course you don't have to be a runner.
5. Eating habits
Slowly reduce the fat while ensuring that no more fat enters your body through food. Be aware of the calories in the food and keep it to a low.
Healthy Eating is important factor to ensure your body shape you've got from weight loss program will be permanent for the rest of your life.
Maybe a hundred strategies available for you out there. but we sure this is top 5 strategies that you got at conclusion. In this blog you also can find other articles about weight loss related topic with more deeper and specific contents.
Finally we hope you have found this article helpful.
How you start your weight loss program? Feel Free to leave comment or share your tips with us.
Day 3 - finding balance
This is my walk during lunch yesterday. The trailhead is about 1/2 mile from my office and ends at the water, Puget Sound, in Des Moines, WA. The total walk is almost six miles. Very steep going down, very steep back up.
My excessive exercising has to stop. The last three days I've exercised over three hours a day. Yesterday I went to the gym for an hour and a half in the morning, then walked six miles at lunch (another hour and a half). The walk was brutal. I was tired and hungry when I started. On the way back if I'd been on a road, I would have called one of my coworkers to come get me, but I was out on a trail through the woods. I had no choice except to walk the almost three miles back to my office.
As a result of all of yesterday's exercise (and the six hours the previous two days), last night I was in agony. My legs and arms ached. Even my back was hurting and it never hurts. What the hell am I doing to myself?
I'm not sure why I struggle so much with finding balance in my life. Yesterday I tried balancing on a Bosu ball, like MizFit tried recently (except I had the ball upside down, which I think is difficult). I watched a guy about my age do it while I was on the elliptical. He made it look so easy. I tried it and couldn't even stand on the thing with both feet on it and holding onto the rail of a weight machine. I was incredibly wobbly and kept falling off.
That's my life...incredibly wobbly. It's probably why in the past I've always "fallen off". Too much exercise, too much food. Too much exercise, not enough food. Not enough exercise, too much food. Most people might thing I'm nuts (and they're probably right), but I seem to have developed some sort of maniacal exercise addiction. I have a very addictive personality. It's a miracle I'm not a crackhead or an alcoholic. I just chose food as my drug. Now it's exercise.
I need to find a happy medium in my life. Be normal, like my friend Mary. I really want to be just like her when I grow up. She seems to have it all figured out.
Today I'm limiting myself to one hour of exercise. It's going to be a bike ride with my husband. That's all. No gym, no hiking, just a little bike ride. I'm already feeling the withdrawal symptoms. Yes, it's official, I'm crazy.
My excessive exercising has to stop. The last three days I've exercised over three hours a day. Yesterday I went to the gym for an hour and a half in the morning, then walked six miles at lunch (another hour and a half). The walk was brutal. I was tired and hungry when I started. On the way back if I'd been on a road, I would have called one of my coworkers to come get me, but I was out on a trail through the woods. I had no choice except to walk the almost three miles back to my office.
As a result of all of yesterday's exercise (and the six hours the previous two days), last night I was in agony. My legs and arms ached. Even my back was hurting and it never hurts. What the hell am I doing to myself?
I'm not sure why I struggle so much with finding balance in my life. Yesterday I tried balancing on a Bosu ball, like MizFit tried recently (except I had the ball upside down, which I think is difficult). I watched a guy about my age do it while I was on the elliptical. He made it look so easy. I tried it and couldn't even stand on the thing with both feet on it and holding onto the rail of a weight machine. I was incredibly wobbly and kept falling off.
That's my life...incredibly wobbly. It's probably why in the past I've always "fallen off". Too much exercise, too much food. Too much exercise, not enough food. Not enough exercise, too much food. Most people might thing I'm nuts (and they're probably right), but I seem to have developed some sort of maniacal exercise addiction. I have a very addictive personality. It's a miracle I'm not a crackhead or an alcoholic. I just chose food as my drug. Now it's exercise.
I need to find a happy medium in my life. Be normal, like my friend Mary. I really want to be just like her when I grow up. She seems to have it all figured out.
Today I'm limiting myself to one hour of exercise. It's going to be a bike ride with my husband. That's all. No gym, no hiking, just a little bike ride. I'm already feeling the withdrawal symptoms. Yes, it's official, I'm crazy.
Jumat, 22 Mei 2009
Eicosanoids, Fatty Liver and Insulin Resistance
I have to take a brief intermission from the heart disease series to write about a very important paper I just read in the journal Obesity, "COX-2-mediated Inflammation in Fat is Crucial for Obesity-linked Insulin Resistance and Fatty Liver". It's actually related to cardiovascular disease, although indirectly.
First, some background. Polyunsaturated fatty acids (PUFA) come mostly from omega-6 and omega-3 sources. Omega-6 and omega-3 are precursors to eicosanoids, a large and poorly understood class of signaling molecules that play a role in basically everything. Eicosanoids are either omega-6-derived or omega-3-derived. Omega-6 and omega-3 compete for the enzymes that convert PUFA into eicosanoids. Therefore, the ratio of omega-6 to omega-3 in tissues (related to the ratio in the diet) determines the ratio of omega-6-derived eicosanoids to omega-3-derived eicosanoids.
Omega-6 eicosanoids are very potent and play a central role in inflammation. They aren't "bad", in fact they're essential, but an excess of them is probably not good. Omega-3 eicosanoids are generally less potent, less inflammatory, and tend to participate in long-term repair processes. So in sum, the ratio of omega-6 to omega-3 in the diet will determine the potency and quality of eicosanoid signaling, which will determine an animal's susceptibility to inflammation-mediated disorders.
One of the key enzymes in the pathway from PUFA to eicosanoids (specifically, a subset of them called prostanoids) is cyclooxygenase (COX). COX-1 is expressed all the time and serves a "housekeeping" function, while COX-2 is induced by cellular stressors and contributes to the the formation of inflammatory eicosanoids. Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen inhibit COX enzymes, which is why they are effective against inflammatory problems like pain and fever. They are also used as a preventive measure against cardiovascular disease. Basically, they reduce the excessive inflammatory signaling promoted by a diet with a poor omega-6:3 balance. You wouldn't need to inhibit COX if it were producing the proper balance of eicosanoids to begin with.
Dr. Kuang-Chung Shih's group at the Department of Internal Medicine in Taipei placed rats on five different diets:
Rats in group 2 not only gained weight, they also experienced increased fasting glucose, leptin, insulin, triglycerides, blood pressure and a massive decline in insulin sensitivity (seven-fold relative to group 1). Rats in groups 3 and 4 gained weight, but saw much less of a deterioration in insulin and leptin sensitivity, and blood pressure. Group 2 also developed fatty liver, which was attenuated in groups 3 and 4. If you're interested, group 5 (energy restricted high-fat) was similar to groups 3 and 4 on pretty much everything, including insulin sensitivity.
So there you have it folks: direct evidence that insulin resistance, leptin resistance, high blood pressure and fatty liver are mediated by excessive inflammatory eicosanoid signaling. I wrote about something similar before when I reviewed a paper showing that fish oil reverses many of the consequences of a high-vegetable oil, high-sugar diet in rats. I also reviewed two papers showing that in pigs and rats, a high omega-6:3 ratio promotes inflammation (mediated by COX-2) and lipid peroxidation in the heart. Are you going to quench the fire by taking drugs, or by reducing your intake of omega-6 and ensuring an adequate intake of omega-3?
*Of course, they didn't mention the sucrose in the methods section. I had to go digging around for the diet's composition. This is typical of papers on "high-fat diets". They load them up with sugar, and blame everything on the fat. This kind of shenanigans wouldn't fly in a self-respecting field, but it's typical of nutrition-health papers.
**Rats gain fat mass when fed a high-fat diet (even if it's not loaded with sugar), although when the fat is butter or coconut oil, they gain less than if it's vegetable oil. But humans don't gain weight on a high-fat diet (i.e. low-carb diet); to the contrary. What's the difference? It may have to do with the fact that rats eat more calories when they have ad libitum access to high-fat food, while humans don't. In fact, most low-carbohydrate diet trials indicate that participants spontaneously reduce their caloric intake when eating high-fat food.
First, some background. Polyunsaturated fatty acids (PUFA) come mostly from omega-6 and omega-3 sources. Omega-6 and omega-3 are precursors to eicosanoids, a large and poorly understood class of signaling molecules that play a role in basically everything. Eicosanoids are either omega-6-derived or omega-3-derived. Omega-6 and omega-3 compete for the enzymes that convert PUFA into eicosanoids. Therefore, the ratio of omega-6 to omega-3 in tissues (related to the ratio in the diet) determines the ratio of omega-6-derived eicosanoids to omega-3-derived eicosanoids.
Omega-6 eicosanoids are very potent and play a central role in inflammation. They aren't "bad", in fact they're essential, but an excess of them is probably not good. Omega-3 eicosanoids are generally less potent, less inflammatory, and tend to participate in long-term repair processes. So in sum, the ratio of omega-6 to omega-3 in the diet will determine the potency and quality of eicosanoid signaling, which will determine an animal's susceptibility to inflammation-mediated disorders.
One of the key enzymes in the pathway from PUFA to eicosanoids (specifically, a subset of them called prostanoids) is cyclooxygenase (COX). COX-1 is expressed all the time and serves a "housekeeping" function, while COX-2 is induced by cellular stressors and contributes to the the formation of inflammatory eicosanoids. Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen inhibit COX enzymes, which is why they are effective against inflammatory problems like pain and fever. They are also used as a preventive measure against cardiovascular disease. Basically, they reduce the excessive inflammatory signaling promoted by a diet with a poor omega-6:3 balance. You wouldn't need to inhibit COX if it were producing the proper balance of eicosanoids to begin with.
Dr. Kuang-Chung Shih's group at the Department of Internal Medicine in Taipei placed rats on five different diets:
- A control diet, eating normal low-fat rat chow.
- A "high-fat diet", in which 45% of calories came from a combination of industrial lard and soybean oil, and 17% of calories came from sucrose*.
- A "high-fat diet" (same as above), plus the COX-2 inhibitor celecoxib (Celebrex).
- A "high-fat diet" (same as above), plus the COX-2 inhibitor mesulid.
- An energy-restricted "high-fat diet".
Rats in group 2 not only gained weight, they also experienced increased fasting glucose, leptin, insulin, triglycerides, blood pressure and a massive decline in insulin sensitivity (seven-fold relative to group 1). Rats in groups 3 and 4 gained weight, but saw much less of a deterioration in insulin and leptin sensitivity, and blood pressure. Group 2 also developed fatty liver, which was attenuated in groups 3 and 4. If you're interested, group 5 (energy restricted high-fat) was similar to groups 3 and 4 on pretty much everything, including insulin sensitivity.
So there you have it folks: direct evidence that insulin resistance, leptin resistance, high blood pressure and fatty liver are mediated by excessive inflammatory eicosanoid signaling. I wrote about something similar before when I reviewed a paper showing that fish oil reverses many of the consequences of a high-vegetable oil, high-sugar diet in rats. I also reviewed two papers showing that in pigs and rats, a high omega-6:3 ratio promotes inflammation (mediated by COX-2) and lipid peroxidation in the heart. Are you going to quench the fire by taking drugs, or by reducing your intake of omega-6 and ensuring an adequate intake of omega-3?
*Of course, they didn't mention the sucrose in the methods section. I had to go digging around for the diet's composition. This is typical of papers on "high-fat diets". They load them up with sugar, and blame everything on the fat. This kind of shenanigans wouldn't fly in a self-respecting field, but it's typical of nutrition-health papers.
**Rats gain fat mass when fed a high-fat diet (even if it's not loaded with sugar), although when the fat is butter or coconut oil, they gain less than if it's vegetable oil. But humans don't gain weight on a high-fat diet (i.e. low-carb diet); to the contrary. What's the difference? It may have to do with the fact that rats eat more calories when they have ad libitum access to high-fat food, while humans don't. In fact, most low-carbohydrate diet trials indicate that participants spontaneously reduce their caloric intake when eating high-fat food.
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