Sabtu, 17 April 2010
Sugar Substitutes For Beginners
As weight loss surgery patients we are constantly seeking knowledge about sugar and sugar substitutes so we can make the best choices for our health and metabolic systems. I came across this article by Rachel Smith of Sugar Subtitutes and found it accurate and informative regarding sweetening products available to consumers. I think the use of sweeteners, including sugar and sugar substitutes,
Weight loss solutions
Dieting and weight loss pills are related and are increasingly popular. Increasingly popular, dietary fiber is an essential part of healthy eating. Its use is increasingly recommended, because every day you discover new benefits it brings. But what is fiber? It is a group of compounds, its composition, are not digested in our body. However, from the gut, plays key roles in maintaining health.
The inclusion in the diet of foods rich in fiber is indicated for the prevention and treatment of various diseases such as obesity, high cholesterol, diabetes, intestinal disorders. Among its many benefits we can highlight that:
§ Help you lose weight, as it provides greater satiety to the diet, providing more volume without adding calories.
§ Combat constipation by increasing the volume of the stool and facilitate their transit through the gut.
§ Prevents colon cancer. In addition to improving the intestinal transit, drag carcinogens, preventing their contact with the intestinal mucosa.
§ Reduces cholesterol levels, due to its ability to bind substances such as bile salts. § Avoid sudden increases in blood sugar (glucose blood). The presence of dietary fiber in the digestive tract teething glucose absorption, which is very favorable!
The fiber is present in plant foods like fruits, vegetables, legumes and whole grains. Some strategies to increase consumption are:
§ Consume whole fruits, peel if possible.
§ Include raw vegetables and / or cooked at lunch and dinner. § Replace white rice for brown rice.
§ Eat legumes (lentils, beans, chickpeas) throughout the year: winter casseroles, stews and summer as part of salads. § Read the labels of products in search of phrases like "rich in fiber," "bran," "multigrain," "comprehensive."
§ Add wheat bran or oats in broths, soups, stuffings.
Increasing dietary fiber should be done in a gradual way to avoid adverse effects such as diarrhea or abdominal distention. Therefore, we recommend implementing these recommendations carefully and, when in doubt, consult with your nutritionist.
The inclusion in the diet of foods rich in fiber is indicated for the prevention and treatment of various diseases such as obesity, high cholesterol, diabetes, intestinal disorders. Among its many benefits we can highlight that:
§ Help you lose weight, as it provides greater satiety to the diet, providing more volume without adding calories.
§ Combat constipation by increasing the volume of the stool and facilitate their transit through the gut.
§ Prevents colon cancer. In addition to improving the intestinal transit, drag carcinogens, preventing their contact with the intestinal mucosa.
§ Reduces cholesterol levels, due to its ability to bind substances such as bile salts. § Avoid sudden increases in blood sugar (glucose blood). The presence of dietary fiber in the digestive tract teething glucose absorption, which is very favorable!
The fiber is present in plant foods like fruits, vegetables, legumes and whole grains. Some strategies to increase consumption are:
§ Consume whole fruits, peel if possible.
§ Include raw vegetables and / or cooked at lunch and dinner. § Replace white rice for brown rice.
§ Eat legumes (lentils, beans, chickpeas) throughout the year: winter casseroles, stews and summer as part of salads. § Read the labels of products in search of phrases like "rich in fiber," "bran," "multigrain," "comprehensive."
§ Add wheat bran or oats in broths, soups, stuffings.
Increasing dietary fiber should be done in a gradual way to avoid adverse effects such as diarrhea or abdominal distention. Therefore, we recommend implementing these recommendations carefully and, when in doubt, consult with your nutritionist.
Jumat, 16 April 2010
Friday - Getting it into gear! What I learned this week...
This has been a GREAT week when it comes to my exercise routine!! I've hit every day this week and I feel strong! Push-ups are a lot easier then they used to be and this time, I am going to meet that challenge and do 100 push-ups in ONE SET. Yep, I had doubts before, but I am going to think positive this time. Week 4 seems to be the week where you hit the wall. I will go into week 4 prepared.
Last year, I did 365 days in a row and needless to say, it was a habit. But even good habits can go by the wayside if not nurtured. This year, I haven't been as regular as I would like to be, I've taken too long of breaks for illness and it's been hard to get that conviction again. Life gets in the way and it will every time unless we make the conscious decision to work out regularly. For me, regularly has to be daily because my perfectionist attitude messes with me if I try to be "regularly" exercising. (I easily turn into a saboteur and my excuses become valid.)
I have noticed that after a week of my regular routine, it's easier to make it a daily thing. Much easier than it was last year when I started my 365 day challenge. So, this week I have learned that when you create a solid habit, if something comes up in life and you loose the habit, it's easier to find it again the 2nd time around. Create that solid habit now, so it will stick with you even through the times when life gets in the way.
This is what I did today:
Elliptical: 15 min @ level 15
Hundred Push-up Challenge: Level 1 Day 3 (58 push-ups)
This is what I did today:
Elliptical: 15 min @ level 15
Hundred Push-up Challenge: Level 1 Day 3 (58 push-ups)
Marian the Librarian-LivingAfterWLS Curator
As we have amassed a great collection of knowledge here at LivingAfterWLS (dating back to the original blog post in 2005) it has become increasingly apparent that a means is necessary to organize this data making it readily available for the benefit of all. Not long ago I learned of a curating service expert at the daunting task of organizing, indexing and referencing our vast body of knowledge
Childhood Obesity Linked to Stiff Arteries
Children with more body fat and less endurance than their fitter, leaner counterparts have stiffer arteries at a young age, Medical College of Georgia researchers said.
Stiff arteries are a hallmark of atherosclerosis, a typically adult condition in which blood vessels become clogged.
"When children at such a young age start getting diseases only adults used to get, it's like the sky is falling," said Dr. Catherine L. Davis, clinical health psychologist in MCG's Georgia Prevention Institute and principal investigator on the study. The findings were presented during the 31st Annual Society of Behavioral Medicine Meeting.
Using a non-invasive measure of pulse wave velocity, Davis discovered that children with a greater body mass index, more body fat and less endurance had stiffer central arteries compared to leaner and fitter children. Identifying these children early could hasten preventive measures, she noted.
Her most recent National Heart, Lung and Blood Institute-funded study involves overweight or obese 8-11-year-old children, half of whom participate in aerobic exercises such as jumping rope and shooting hoops weekdays after school while the other half participate in sedentary activities, including board games and crafts.
Among a similar cohort of children, Davis also found that regular exercise decreases metabolic risks linked to cardiovascular disease and diabetes. The new study will examine the effects of exercise on nonalcoholic fatty liver disease and atherosclerosis.
Nonalcoholic fatty liver disease, which affects about 40 percent of obese children, initially is often symptomless. But its long-term risk of inflammation and scarring, which can cause liver damage and failure, also is related to hardening of the arteries.
"It's essentially another aspect of the metabolic imbalance these children are experiencing when they're overweight and inactive and is a signal they're at very high risk for diabetes," Davis said.
She already found that exercise reduces inflammation, visceral fat (a type of fat situated between the organs), body mass index and insulin levels. Children who exercised showed improvement on virtually all of those measures after just 20 to 40 minutes of daily aerobic exercise for 12 weeks. She presented the findings at the American Heart Association's Nutrition, Physical Activity and Metabolism Conference in March.
Davis is working with Dr. Sudipta Misra, MCG pediatric hepatologist, to use novel ultrasound technology instead of the traditional biopsies to gauge liver fibrosis.
"A gentle pulse will pass through the liver, and the echo will determine if the liver is stiff (indicating disease) or nice and soft," Davis said.
Davis hopes her research will encourage programs to keep children active and hold lifestyle-related diseases at bay.
Medical College of Georgia. "Childhood Obesity Linked to Stiff Arteries." ScienceDaily 14 April 2010.
Stiff arteries are a hallmark of atherosclerosis, a typically adult condition in which blood vessels become clogged.
"When children at such a young age start getting diseases only adults used to get, it's like the sky is falling," said Dr. Catherine L. Davis, clinical health psychologist in MCG's Georgia Prevention Institute and principal investigator on the study. The findings were presented during the 31st Annual Society of Behavioral Medicine Meeting.
Using a non-invasive measure of pulse wave velocity, Davis discovered that children with a greater body mass index, more body fat and less endurance had stiffer central arteries compared to leaner and fitter children. Identifying these children early could hasten preventive measures, she noted.
Her most recent National Heart, Lung and Blood Institute-funded study involves overweight or obese 8-11-year-old children, half of whom participate in aerobic exercises such as jumping rope and shooting hoops weekdays after school while the other half participate in sedentary activities, including board games and crafts.
Among a similar cohort of children, Davis also found that regular exercise decreases metabolic risks linked to cardiovascular disease and diabetes. The new study will examine the effects of exercise on nonalcoholic fatty liver disease and atherosclerosis.
Nonalcoholic fatty liver disease, which affects about 40 percent of obese children, initially is often symptomless. But its long-term risk of inflammation and scarring, which can cause liver damage and failure, also is related to hardening of the arteries.
"It's essentially another aspect of the metabolic imbalance these children are experiencing when they're overweight and inactive and is a signal they're at very high risk for diabetes," Davis said.
She already found that exercise reduces inflammation, visceral fat (a type of fat situated between the organs), body mass index and insulin levels. Children who exercised showed improvement on virtually all of those measures after just 20 to 40 minutes of daily aerobic exercise for 12 weeks. She presented the findings at the American Heart Association's Nutrition, Physical Activity and Metabolism Conference in March.
Davis is working with Dr. Sudipta Misra, MCG pediatric hepatologist, to use novel ultrasound technology instead of the traditional biopsies to gauge liver fibrosis.
"A gentle pulse will pass through the liver, and the echo will determine if the liver is stiff (indicating disease) or nice and soft," Davis said.
Davis hopes her research will encourage programs to keep children active and hold lifestyle-related diseases at bay.
Medical College of Georgia. "Childhood Obesity Linked to Stiff Arteries." ScienceDaily 14 April 2010.
More Protein Quick Recipes
Originally posted 2/24/2009Protein Quickies: Recipes for Real Life In today’s You Have Arrived Newsletter (subscribe here) we presented five “Protein Quickies: Recipes for Real Life.” The recipes are so terrific, all taken from Women’s Health Magazine, that I’m sharing three more recipes here in the LivingAfterWLS Blog. They are all protein dense with a reasonable serving of nutritious
Fun Friday - Four Squared
Hey Neighbors -- Happy Fun Friday in the LivingAfterWLS Neighborhood!!LivingAfterWLS NeighborhoodI still haven't heard from Gwenda -- Could she be tied up this long??? Seriously, I know she is dedicated to caring for her ailing aunt and has limited internet access so I'm stepping in with a Fun Friday again this week. As soon as I post here I'll
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