Are you getting enough Vitamin D?
Friday 30th July 2010 10:21am
Vitamin D has received a lot of attention and as its health implications become more apparent it is also becoming evident that a significant proportion of our population don’t get enough Vitamin D.
Vitamin D helps your body absorb calcium through the small intestine. This is important for building strong bones, muscles and teeth. Most of our vitamin D is produced when UV radiation in sunlight hits our skin. Lack of exposure to sunlight can lead to vitamin D deficiency, which can cause rickets in children and osteomalacia (a bone-thinning disorder) in older people.
Most people get enough vitamin D through exposure to sunlight during normal day-to-day outdoor activities. However, some people have very low levels of daily sun exposure. This can lead to low vitamin D and, in some cases, longer term deficiency.
Vitamin D is a fat soluble vitamin that is naturally present in very few foods. There are very small amounts of vitamin D in some foods and drinks, but it is difficult to get e
…The importance of fibre
Friday 16th July 2010 9:17am
The health benefits of adequate fibre in your diet are almost too many to mention but amongst the most important are:
- Promoting good bowel habits and managing constipation
- Managing the side effects of some of the stronger pain killing medications
- Soluble fibre helps manage cholesterol
- Most types of fibre help alleviate some of the symptoms of intestinal disorders like irritable bowel syndrome and Chrohn’s Disease.
Good sources of natural fibre include things like fruit and vegetables which have the added benefit of additional vitamins, minerals and valuable anti-oxidants. However if your diet already contains adequate vegetables then it might be wise to supplement with something like Herb Valley’s Psyllium Husks.
These can be mixed in water or juice or sprinkled on soft foods like cereals or soups and are a great way to increase daily fibre intake. The Psyllium husk has proven effects on cholesterol management as well as being a naturally sourced fibre supplement.
On
…Triglycerides - Why do they matter?
Thursday 15th July 2010 8:38am
If you've been keeping an eye on your blood pressure and cholesterol levels you should also consider monitoring your triglycerides.
Having a high level of triglycerides can increase your risk of heart disease.
The good news is that the same lifestyle choices that promote overall health can help lower your triglycerides, too.
Triglycerides are an important measure of heart health.
What are triglycerides?
Triglycerides are a type of lipid found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Over time, hormones release triglycerides for energy between meals.
If you regularly eat more calories than you burn, particularly "easy" calories like carbohydrates and fats, you are at greater risk of having high triglycerides (hypertriglyceridemia).
This condition has been associated with atherosclerosis, even in the absence of high cholesterol levels. It can also lead to pancreatitis
…Weight Loss and Nutrition Myths - Part 3
Thursday 8th July 2010 10:21am
Myth: Eating after 8 pm causes weight gain
Fact: Whilst this is unlikely to cause weight gain on its own eating too close to bed time can, all other things being equal, increase the proportion of food that is stored rather than burned. The effects are small and are almost always overshadowed by other poor dietary habits.
Tip: If you want to have a snack before bedtime, think first about how many kilojoules you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.
Physical Activity Myth
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up”
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more kilojoules than body fat. So if you have more muscle, you burn more k
…Weight Loss & Nutrition Myths - Part 2
Thursday 8th July 2010 10:12am
Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism for a short time but, this is a temporary effect and doesn’t result in weight loss.
Tip: The best way to lose weight is to cut back on the number of kilojoules you eat and be more physically active.
Meal Myths
Myth: “I can lose weight while eating whatever I want”
Fact: To lose weight, you need to use more kilojoules than you eat. If you increase activity beyond your intake then yes it is possible to eat any kind of food you want and lose weight.
Tip: When trying to lose weight, you can still eat your favourite foods—as long as you pay attention to the total number of kilojoules that you eat and how much activity you are performing
Myth: Low-fat or fat-free means no kilojoules
Fact: A low-fat or fat-free food is often lower in kilojoules than the same size portion of the full
…Weight Loss & Nutrition Myths - Part 1
Thursday 8th July 2010 9:58am
Myth: Fad diets work for permanent weight loss
Fact: Fad diets are not the best way to lose weight and keep it off.
Fad diets often result in quick weight loss by telling you to cut certain foods out of your diet. However diets that strictly limit kilojoules or food choices are hard to follow and most people quickly get tired of them. Weight gain usually follows as people revert to their old eating habits. These are the so called “yo-yo diets”.
Another potential problem with fad diets is that they may promote unhealthy habits because they may not provide all of the nutrients your body needs as well as, in rare circumstances, precipitating other conditions like gall stones and gout.
Tip: Losing 1 to 4 kilograms a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk
…Reducing your cholesterol level
Friday 18th June 2010 11:26am
High cholesterol increases your risk of heart disease and heart attacks.
Lifestyle changes can help you to reduce cholesterol which in addition to reducing the risks of heart disease may in turn keep you off cholesterol-lowering medications or at least enhance the effect of those medications.
Lose weight
Carrying some extra kilos, even just a few, contributes to high cholesterol. So losing as little as 2 to 5 kilograms can help reduce cholesterol levels.
Start by taking an honest look at your eating habits and daily routine and consider:
- If you eat when you're bored or frustrated then take a walk instead.
- If you pick up fast food for lunch every day, pack something healthier from home.
- If you're sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch.
- Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator, walking to the corner store etc.
- Take stock of what you curre
Snacks and how they fit into your diet
Friday 11th June 2010 9:40am
How many times have you felt this way?
- Your stomach is growling.
- Your next meal is hours away.
- You could indulge yourself with a snack.
- You think it's best to grit your teeth and wait for your next meal.
Not so!
Although you may feel guilty about snacking, snacks aren't necessarily bad. Well planned healthy snacks can complement your diet.
Snacks are a great way to help keep your energy levels steady and your mind alert until your next full meal. However, it’s important to pay attention to what types of snacks you eat. Choosing healthy and nutritious snacks can be good for you.
Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal. Well planned nutrition plans or weight loss diets should allow for snacks to help manage hunger and reduce bingeing.
The key to this is to keep moderation and balance in mind.
- Choose healthy snacks.
- Select foods that satisfy your hunger and supply your body with energy an
The benefits of exercise
Tuesday 11th May 2010 2:47pm
Everyone has heard that they need to exercise more to enhance their health and wellbeing unfortunately when many people hear this they think that they are expected to get off of the lounge and run a marathon. It’s no wonder their motivation suffers and they stay firmly planted in the chair.
This couldn’t be further from the truth. Gentle exercise is very beneficial as long as it is regular. It is recommended that about half an hour or so for or five times a week will have many of the following benefits :
- Maintaining a healthy weight
- Building and maintaining healthy bone density
- Improving muscle strength and balance
- Improved joint mobility
- Promoting physiological well-being
- Reducing surgical risks
- Strengthening the immune system
Exercise also boosts your energy, mood, and brainpower
- Relieves stress and anxiety
- Alleviates depression
- Boosts mood
- Sharpens brainpower
- Improves self-esteem
When exercising, it becomes even more important to have a good diet in order to aid the
…Cholesterol - the good the bad and the ugly!
Wednesday 28th April 2010 8:53am
What is cholesterol?
Cholesterol is a fatty substance produced naturally by the body and is found in the cell membranes and transported in the blood plasma of all animals. It is an essential structural component for the function of every cell in the human body. Cholesterol is an important component for the manufacture of bile acids, steroid hormones, and several fat-soluble vitamins. About two thirds of the cholesterol in our blood is made by the liver that is why for some people diet and lifestyle modification can only go so far towards reducing cholesterol. The remainder comes from foods, especially those high in saturated fats.
Good cholesterol and bad cholesterol
BAD - Low density lipoprotein (LDL) cholesterol – carries most of the cholesterol that is delivered to cells. It is called the ‘bad’ cholesterol when its level in the bloodstream is high because that it can contribute to plaques that clog up your arteries.
GOOD - High density lipoprotein (HDL) cholesterol
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