You are what you eat

Honestly, this is so true, it cannot be more true!

In our modern or instant society, we tend to eat a lot more rubbish! Proper Food & Nutrition remains merely a concept for some of us.  I have studied “Home Economics” and I actually love to eat… yet, I have lived rather carelessly. I have taken my good health for granted! I realize that it takes a conscious effort to eat properly and once we are more conscious about this, we tend to make better choices.

Wanna know my “crimes”? Here’s the list:

1. Eating what is convenient or fast!

2. Eating quickly! I practically inhaled my food.

3. Eating at irregular/odd timings! Lunch at 3pm, dinner at midnight etc

4. Eating to relieve stress.

5. Eating big portions. Skip meals & then get so hungry later!

Are you guilty of the above?

If yes, dont worry, you can make changes! I am still working on these areas and i do commit the “crimes” once in a while but i dont beat myself up over it.  Hey, please dont feel bad and then you reach for more comfort foods! Make the changes now. Slowly…

If your answer is no. Congrats! You are on the right track!

Nuts about Coconuts!

I have a new craving! I want to drink… coconut water/juice! After “denying” myself for a week, i have decided to just go for it! I mean, who craves for coconut water???

After satisfying my thirst (& craving), i am ready to find out more about this humble drink and the findings are so interesting! Hey, did you know that coconut water is a natural isotonic drink & it saves lives in the 3rd world countries through Coconut IV? Omg!

Want to know more? Read on!

This nutrient rich drink includes organic compounds with beneficial growth properties that can dramatically improve your health! Coconut water contains vitamins which help stop fatigue, chloride, cytokinins, and lauric acid. Completely free of chemicals it is safe to give to children and babies. Some pregnant women prefer drinking coconut water as a natural aid to help ease digestion problems during pregnancy. The lauric acid found in coconut water is the same as human breast milk.

Regular consumption of coconut water can naturally improve immunity, increase metabolism, alter HDL, and detoxify the body. Consistently drinking coconut water can help regulate intestinal function which is known to provide a myriad of health benefits including a clearer complexion. The monolaurin in coconut water which acts as an antiviral monoglyceride has the ability to kill an assortment of viruses and bacteria in the body.

Health Benefits of Drinking Coconut Water Regularly:

Naturally Boost Immune System
Improves Intestinal Health
Increases Metabolism & Weight Loss
Balances Body PH
Detoxify & Fight Viruses
Stops Fatigue
Prevents Hypertension
Controls Diabetes
Aids in Circulation
Reduces Cancer Risk
Treats Kidney Stones
Eases Stomach Pain & Vomiting

I am ready to stock up on this! *runs off*

King of Fruits!

All hail the king!

I had this incredible crave for Durians and so i did some research to “justify” this expensive taste. As it turns out, Durian has  a rich content of phytonutrients, antioxidant, protein, vitamins and minerals. These are particularly beneficial at the moment- organosulfur, tryptophan, Vit B6, magnesium, potassium, zinc and iron.

Health Benefits:

• Durian is extremely nutritious because it is rich in vitamin B, C and E and with high iron content. Eating durian is alleged to restore the health of ailing humans and animals.
• The fruit is an excellent source of many health benefiting B-complex groups of vitamins; a rare feature among fruits, such as niacin, riboflavin, pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish.
• It also contain good amount of minerals like manganese, copper, iron and magnesium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation.
• Fresh durian fruit is a very rich source of potassium. Potassium in an important electrolyte of cell and body fluids that helps controlling heart rate and blood pressure.
• A preparation from its roots and leaves is prescribed by traditional doctors for fevers and jaundice.
• Decoctions of the leaves and fruits are applied to swellings and skin diseases.
• Durian fruit helps lower cholesterol.
• Durian is a strong blood cleanser.
• Durian contains high levels of the amino acid tryptophan, known to alleviate anxiety, depression, and insomnia, and create feelings of happiness, by raising levels of serotonin in the brain
• Durian contains high level of soft protein which makes it a good muscle builder.
• Durian has a reputation as a powerful aphrodisiac.
• Durian is recommended as a good source of raw fats.

Nutritive Value per 100 g:

• Vitamin A: 20-30 I.U.
• Ascorbic Acid: 23.9-25.0 mg
• Vitamin E: “high”
• Calcium: 7.6-9.0 mg
• Phosphorus: 37.8-44.0 mg
• Potassium: 436 mg
• Thiamine: 0.24-0.352 mg
• Riboflavin: 0.20 mg
• Niacin0.6: 83-0.70 mg
• Iron: 0.73-1.0 mg
• Sugars(approx.) 12.0 g
• Protein: 2.5-2.8 g
• Fat: 5.33g
• Fiber: 3.8 g
• Total Carbohydrates: 30.4-34.1 g
• Calories: 144

More Magnesium Please?

Magnesium acts as a muscle relaxant in the body, and is involved in hundreds of enyzmatic reactions. Approximately 65 percent of the body’s magnesium supply is contained in the bones and teeth, with the second highest concentration occurring in the muscles. The remaining magnesium supply is found in the blood and other body fluids. In addition to its ability to relax smooth and skeletal muscles, magnesium is an important nutrient for the heart, especially in preventing spasms of the coronary arteries, which can cause heart attacks. It is also needed for energy production, the maintenance and repair of cells, healthy cell division, proper nerve transmission, hormone regulation, and the metabolism of proteins and nucleic acids. Most importantly (for me) is that Magnesium is a known treatment for a variety of types of calcification of soft tissues. Mg levels have been found to be greatly reduced in calcified mitral valves.

Foods souces of magnesium are primarily plants rich in chlorophyll, particularly dark green vegetables. Nuts, seeds, legumes, tofu, wheat germ, milet, brown rice, apricot, and avocado are other good sources.

Deficiency symptoms include depression, fatigue, gastrointestinal disorders, high blood pressure, irregular heartbeat, memory problems, mood swings, imapired motor skills, muscle spasm and nausea.

More information on “Gastrointestinal disorders”… Click here: http://www.ctds.info/5_13_magnesium.html. In summary, Mg can help to lower histamines levels (irritable bowel syndrome) and reduce the  allergic reactions. Low stomach acid levels also reduce levels of beneficial intestinal bacteria which is needed for absorption of magnesium.

Too much Potassium?

Why do we need potassium?

This mineral helps our muscles and nerves to function properly. It also maintains the proper electrolyte and acid-base balance in our body. Potassium may also counteract the increased urinary calcium loss caused by the high-salt diets typical of Singaporeans, thus helping to prevent bones from thinning out at a fast rate. For this section, I have included information on both deficiency and elevated levels of potassium.

Potassium occurs naturally in a wide variety of foods. As a result, dietary deficiency of potassium is uncommon. However, if you experience excessive fluid loss, through vomiting, diarrhea or sweating, or if you take certain medications, you may be at risk for potassium deficiency. The symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart disturbances. Athletes with low potassium stores may tire more easily during exercise, as potassium deficiency causes a decrease in glycogen (the fuel used by exercising muscles) storage.

Elevated blood levels of potassium can be toxic, and may cause an irregular heartbeat or even heart attack. Under most circumstances, the body maintains blood levels of potassium within a tight range, so it is not usually possible to produce symptoms of toxicity through intake of potassium-containing foods and/or supplements.However, high intakes of potassium salts (potassium chloride and potassium bicarbonate) may cause nausea, vomiting, diarrhea, and/or ulcers.

Hyperkalemia occurs when the level of potassium in the bloodstream is higher than normal. This may be related to an increase in total body potassium or the excess release of potassium from the cells into the bloodstream. The kidneys normally remove excess potassium from the body. Therefore, most cases of hyperkalemia are caused by disorders that reduce the kidneys’ ability to excrete potassium.

Hyperkalemia often has no symptoms. Occasionally, people may have the following symptom:

• Irregular heartbeat
• Nausea
• Slow, weak or absent pulse.

Potassium may play a role in the prevention and/or treatment of the following health conditions:

• Atherosclerosis
• Cataracts
• Dehydration
• Diabetes
• Hepatitis
• High Blood Pressure
• Inflammatory Bowel Disease
• Osteoporosis
• Potassium depletion due to excessive fluid loss from diarrhea, vomiting or sweating.

Potassium is found in abundance in many foods, and is especially easy to obtain in fruits and vegetables. Excellent sources of potassium include mushrooms, and spinach. Very good sources of potassium include fennel, kale, mustard greens, Brussel sprouts, broccoli, winter squash, blackstrap molasses, eggplant, cantaloupe, and tomatoes. Good sources of potassium include parsley, cucumber, bell pepper, turmeric,apricots, ginger root, strawberries, avocado, banana, tuna, halibut, cauliflower and cabbage.

Phosphorus for the Prosperous

Sorry for the lameness… blame it on the lack of phosphorus!

This is important for me. You see, phosphorus is involved in ALL the cellular energy production cycles within the body. Adequate protein intake is essential in providing the needed phosphorus for increased energy production and reducing excess tissue calcium retention.

The best food sources of phosphorus are protein foods, such as meats, fish, poultry, eggs, milk and cheese. Other good sources include nuts, seeds and whole grains. Because phosphorus is contained in all animal foods, phosphorus deficiency is rare. However, overuse of antacids, excessive calcium intake and lack of vitamin D can all result in phosphorus deficiency. Signs of deficiency include anxiety, arthritis, impaired bone growth, irritability, loss of appetite, anemia, increased susceptibility to infection, numbness and tingling of the extremities and muscle weakness. Because phosphorus is so widespread in food, dietary phosphorus deficiency is rare.

Zing, Zing, Zinc

What we do need ZINC for? And i have a deficiency!

Zinc is involved in numerous aspects of cellular metabolism. It is required for the catalytic activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence [6–8] and is required for proper sense of taste and smell. A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.

Food Sources
A wide variety of foods contain zinc. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products.

Zinc deficiency is characterized by growth retardation, loss of appetite, and impaired immune function. In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions. Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur. Many of these symptoms are non-specific and often associated with other health conditions; therefore, a medical examination is necessary to ascertain whether a zinc deficiency is present.

Groups at Risk of Zinc Inadequacy

In developed countries, overt zinc deficiency is uncommon. When zinc deficiency does occur, it is usually due to inadequate zinc intake or absorption, increased losses of zinc from the body, or increased requirements for zinc. People at risk of zinc deficiency or inadequacy need to include good sources of zinc in their daily diets. Supplemental zinc might also be appropriate in certain situations.

People with gastrointestinal and other diseases
Gastrointestinal surgery and digestive disorders (such as ulcerative colitis, Crohn’s disease, and short bowel syndrome) can decrease zinc absorption and increase endogenous zinc losses primarily from the gastrointestinal tract and, to a lesser extent, from the kidney. Other diseases associated with zinc deficiency include malabsorption syndrome, chronic liver disease, chronic renal disease, sickle cell disease, diabetes, malignancy, and other chronic illnesses. Chronic diarrhea also leads to excessive loss of zinc.

Vegetarians
The bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because vegetarians do not eat meat, which is high in bioavailable zinc and may enhance zinc absorption. In addition, vegetarians typically eat high levels of legumes and whole grains, which contain phytates that bind zinc and inhibit its absorption.

Vegetarians sometimes require as much as 50% more of the RDA for zinc than non-vegetarians. In addition, they might benefit from using certain food preparation techniques that reduce the binding of zinc by phytates and increase its bioavailability. Techniques to increase zinc bioavailability include soaking beans, grains, and seeds in water for several hours before cooking them and allowing them to sit after soaking until sprouts form. Vegetarians can also increase their zinc intake by consuming more leavened grain products (such as bread) than unleavened products (such as crackers) because leavening partially breaks down the phytate; thus, the body absorbs more zinc from leavened grains than unleavened grains.

Pregnant and lactating women
Pregnant women, particularly those starting their pregnancy with marginal zinc status, are at increased risk of becoming zinc insufficient due, in part, to high fetal requirements for zinc. Lactation can also deplete maternal zinc stores. For these reasons, the RDA for zinc is higher for pregnant and lactating women than for other women.

For more details, please click on this:

http://ods.od.nih.gov/FactSheets/Zinc.asp

Hair Tissue Mineral Analysis

Who would have thought?

That such a report can provide a unique insight into nutritional biochemistry? In particular, my nutritional biochemistry!

After a brief introduction to this subject of body chemistry, i feel really inspired to find out more for myself and i shall post some of the findings in this blog. I believe there are others who may be perplexed about their health problems and this may help to throw some light on their own condition.

If anyone is keen to try this analysis, they may drop me a note. Disclaimer: I am not working for the company but if this can help someone, i am happy to provide the contact nos.

So what is this analysis exactly? Well, hair is formed from clusters of matrix cells that make up the follicles. During the growth phase, the hair is exposed to the internal metabolic environment such as the circulating of blood, lymph and extracellular fluids. As the hair continues to grow and reaches the surface of the skin, its outer layers harden, locking in the metabolic products accumulated during this period of hair formation. This biological process provides a blueprint and lasting record of the nutritional metabolic activity that has occurred during this period.

So my report is based on the analysis of my hair sample (1-2 inches from the scalp).

So what is the verdict?

Good news is… i now have some ideas as to what is causing the havoc in the system.

Bad news is… they are already causing havoc!

Great news… i think everything can be rectified.

Natural cravings?

Now for the cravings…

(This segment may be useful for people with gastrointestinal concerns or are seeking to improve their health/energy levels.)

As mentioned in the earlier post… i developed a short-term craving for these foods – Carrots, celery, spinach, livers, salmon, blueberries and eggs (not in any particular order). These are unusual “cravings” and not the usual ones triggered by hunger or abstinence from certain foods. These foods are really helpful for my condition! I really think that our body is truly amazing! God is amazing.

Ready for the unusual & interesting cravings?

let’s start with the Carrots:

1. Fresh carrot juice will relieve you from stress, fatigue and will cleanse and energize the body
2. Carrot soup is a home remedy for diarrhea because it calms the bowel and slows down bacterial development.
3. Falcarinol in carrots promote colon health

So what’s so good about Celery?

1. Celery will reduce high blood pressure and give the effect of calmness.
2. Celery also helps the kidney and liver and acts as an anti-inflammatory and antioxidant.
3. Helps with anemia, fatigue, obesity and acidosis (the condition of depletion of alkaline reserve or bicarbonate content of the body, celery being an alkaline food).

How about Spinach?

1. Promotes gastrointestinal health & protects colon cells
2. Has anti-inflammatory nutrients
3. Spinach is an excellent source of iron, folate, magnesium and lutein.

How about Blueberries?

1. Promotes gastrointestinal health & prevents colon & ovarian cancer
2. Blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation.
3. Neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.

What about livers?

1. Liver is an exceptionally nutrient-dense food as it is an excellent source of vitamin B12, vitamin A, copper, folate, riboflavin, and selenium; a very good source of zinc, vitamin C, protein, niacin, and phsophorus; and a good source of vitamin B5, vitamin B6 and iron.
2. Optimizes our immune system & provides the B vitamins for energy.

Next, Salmon:

1. In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.
2. Salmon fends off dry eye syndrome, protects against depression,  colorectal cancer, reduces inflammation and prevents obesity.

Lastly, the eggs:

1. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
2. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals.
3. An egg breakfast can help promote weight loss.

Be in Health

3 John 2.

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (NKJV)

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” (Living)

This letter is addressed to Gaius, who may have pastoral duties or was an outstanding leader in the church. John commended Gaius for his hospitality and encouraged him to continue to walk in truth and to do what is right.

He was a contrast to Diotrephes who only looked out for himself and misused his position of leadership.

As leaders, we need to walk in truth & in love. That is being “strong in the spirit” and when our soul prospers, we will prosper in all things. However, being strong in the spirit does not mean we will be in health! This requires effort on our part and walking in truth about my health will help me get back on track!

One thing is for sure – God want us to walk in truth & love; to prosper in all things and be in health! Thank you Lord!

An Experiment

Honestly, i am not too sure if this post will make sense.

As i was writing the previous posts, i noticed that i had a “craving” for… get this, Tabasco Sauce! Totally weird! I mean, who craves for this sauce! This is really way out man!

Anyway, since i was advocating to “listen to my body”… i have decided to try it out! Technically, i am supposed to avoid all spicy foods but since this is an experiment, i have decided to go for it! This is the only “science” you’ll get for now!

Current state of health:

Headache (maybe overdosed on coffee & sugar), diarrhea (twice in the morning), nausea.

Ok, just had some (about 2 dashes from the bottle).

Decided to google about this sauce & check out the first line!

• Reduction in the frequency of headaches and migraines
• Improved cardiovascular health and increased circulation
• Increased metabolic rate, leading to weight loss
• Decreased frequency of colds, fevers and other respiratory problems
• Increased endorphin production (counteracts depression)
• Anti-inflammatory benefits (arthritic conditions)
• Nutritional benefits (hot peppers and spices are packed with vitamin A, C, beta-carotene, and other antioxidants)
• Improved digestive function

Conclusion

My headache is gone. I’m serious. I still feel a little nauseous but i do feel better overall. Maybe i need more Tabasco sauce???

And guess what? Tabasco is on the official menu of the space shuttle. Through NASA’s relation to the U.S. military, Tabasco has found its way into the U.S. space program. Well, I dont need rocket science to know its good for me! LOL!