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The Perfect Diet

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Much has been written about a good diet though we still have some niggling questions on what to eat and what to avoid. Now, finally, we have the perfect diet – one that is high in protein and low in carbohydrate .

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A high protein, low carbohydrate diet is most effective in promoting weight loss, at least in the short term, a new study has found.

Under the study, by scientists at Aberdeen’s Rowett Research Institute, healthy, obese men were given two different diets – both had a high protein content (30 percent of total energy value) but differed in the amount of carbohydrate.

One diet was low in carbohydrate (four percent) and the other contained a moderate amount of carbohydrate (35 percent).

The volunteers, who found both diets palatable, felt less hungry on the high protein, low carbohydrate diet compared with the diet which contained high protein but moderate amounts of carbohydrate, said Alex Johnstone who led the study.

“Weight loss during the two four week study periods was greater on the high protein, low carbohydrate diet, averaging 6.3 kg per person, compared with 4.3 kg on the moderate carbohydrate diet,” said Johnstone.

The study also looked at the physiological mechanisms behind such diets, reported sciencedaily.com.

It is known that when people eat low carbohydrate diets, their bodies switch from using glucose as a fuel to using ketone bodies that are appetite suppressing. It’s also well known that protein itself is good at making people feel full up.

“In this study, we showed that on the high-protein low-carbohydrate diet the volunteers became ketogenic within one-two days of starting this diet and so it may be that high-protein, low-carbohydrate diets are particularly effective because of the combined effect of the protein and the ketone bodies,” said Johnstone.

“We showed that the volunteers on the ketogenic diet reduced their energy intake without increasing their hunger and this was a very important factor in their ability to stick to the diet,” she said.

But Johnstone sounded a note of caution about her findings.

“A paper published last year from the same study showed that low carbohydrate diets may have consequences for the health of the gut by dramatically reducing the numbers of particular types of bacteria.

“So we will be looking in more detail at the complex way in which we respond to changes in our diet before we can say whether low-carbohydrate ketogenic diets are a suitable tool for everyone who wants to lose weight,” she said.

Source:http://lifestyle.in.msn.com/Health/article.aspx?cp-documentid=1177740

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Herbs & Plants

Linseed (Flax or Flaxseed)

Botanical Name :Linum usitatissimum
Family: Linaceae
Genus: Linum
Species: L. usitatissimum
Kingdom: Plantae
Order: Malpighiales

Synonyms:Linseed, flaxseed, common flax, lint bells, winterlien

Habitat: Common flax (Linum usitatissimum L.) was one of the first crops domesticated by man. Flax originated in India, and from its hardiness and usefulness, is generally diffused over the globe. Ancient centers of flax-growing are mountainous areas of India and China, In India flax was cultivated as a fiber crop earlier than cotton. As early as in the 4th or 5th millennium B.C. flax was cultivated for its fiber in Mesopotamia, Assyria and Egypt. Wild narrow-leaved flax and semi-cultured procumbent flaxes grow in Transcaucasia. Many monuments of Ancient Egypt reflect cultivation of flax and spinning and weaving of its fibers. In Russia flax has been cultivated since the birth of the Russian nation

Growing countries :The significant linseed producing countries are Canada ~34% and China ~25.5%, though there is also production in India ~9%, USA ~8%, and Ethiopia ~3.5% and throughout Europe.

Description:The flax plant is an annual herb, it grows   erect to 3 feet with slender stems and entire leaves. The leaves are glaucous green, slender lanceolate, 20-40 mm long and 3 mm broad. The flowers are pure pale blue, 15-25 mm diameter, with five petals. The fruit is a round, dry capsule 5-9 mm diameter, containing several glossy brown seeds shaped like an apple pip, 4-7 mm long, which is indehiscent. Linum is an erect annual herb with a glabrous stem and few branches, growing about 60cm in height and cultivated in most temperate and tropical regions. The stem bears alternate, sessile, simple entire lanceolate to oblong leaves. Each branch produces one or two violet-blue five-petalled flowers in a terminal cluster from June to August, and a globular capsule containing about ten seeds.In addition to the plant itself, flax may refer to the unspun fibres of the flax plant.

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Flax seeds come in two basic varieties: 1. brown; and 2. yellow or golden (also known as golden linseeds). Most types have similar nutritional characteristics and equal numbers of short-chain omega-3 fatty acids. The exception is a type of yellow flax called solin (trade name Linola), which has a completely different oil profile and is very low in omega-3 FAs. Flax seeds produce a vegetable oil known as flaxseed oil or linseed oil, which is one of the oldest commercial oils. It is an edible oil obtained by expeller pressing, sometimes followed by solvent extraction. Solvent-processed flax seed oil has been used for many centuries as a drying oil in painting and varnishing.

Although brown flax can be consumed as readily as yellow, and has been for thousands of years, its better-known uses are in paints, for fiber, and for cattle feed.

Parts used: ripe seeds and their expressed oil. Linseed oil, obtained from seed of the flax plant, is primarily used in industry; but some is used for edible purposes in eastern Europe.

Collection: when fully ripe in September.

Constituents: 30-40% fixed oil including linoleic, linolenic and oleic acids, mucilage (6%), protein (25%), the cyanogenic glycoside linamarine, bitter principle; the oil contains vitamins A, B, D and E, minerals and amino acids. The seeds contain around 35 to 44 percent of drying oil.

Use: Flax is grown both for its seed and for its fibres. Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets and soap. It is also grown as an ornamental plant in gardens, as flax is one of the few plant species capable of producing truly blue flowers (most “blue” flowers are really shades of purple), although not all flax varieties produce blue flowers.

In eastern Europe, the seed is generally first cold pressed, the cold-press oil being used in foods. A later hot press yields additional industrial oil. In the U.S., oil extraction is generally hot press, followed by solvent extraction, and the oil is not used as food. The press cake from hot pressing is a valuable livestock feed. The flax seed contains a cyanogenic glucoside which forms hydrocyanic acid by enzyme action unless the enzyme is inactivated by heat. Flax seed for oil was grown in the U.S. on an average of about 2.7 million acres, 1964-66.
Flax fibers
Flax fibers are amongst the oldest fibre crops in the world. The use of flax for the production of linen goes back 5000 years. Pictures on tombs and temple walls at Thebes depict flowering flax plants. The use of flax fibre in the manufacturing of cloth in northern Europe dates back to Neolithic times. In North America, flax was introduced by the Puritans. Currently most flax produced in the USA and Canada are seed flax types for the production of linseed oil or flaxseeds for human nutrition.

Flax stem cross-section, showing locations of underlying tissues. Ep = epidermis; C = cortex; BF = bast fibres; P = phloem; X = xylem; Pi = pithFlax fibre is extracted from the bast or skin of the stem of flax plant. Flax fibre is soft, lustrous and flexible. It is stronger than cotton fibre but less elastic. The best grades are used for linen fabrics such as damasks, lace and sheeting. Coarser grades are used for the manufacturing of twine and rope. Flax fibre is also a raw material for the high-quality paper industry for the use of printed banknotes and rolling paper for cigarettes.

Medicinal Actions: demulcent, antitussive, gentle bulk laxative, emollient, anodyne, resolvent, relaxing expectorant, antiseptic, anti-inflammatory, locally drawing, soothing and healing, antitussive, pectoral

Indications: Respiratory catarrh, bronchitis, furunculosis, pleuritic pains

Therapeutics and Pharmacology: Linum may be used in all pulmonary infections, particularly where there is much catarrh, as in bronchitis. It is often applied as a poultice in pleurisy and other pulmonary conditions. A poultice may also be applied to boils and carbuncles, shingles, psoriasis and burns. Linum is also used in chronic or acute, atonic or spastic constipation. Whilst not a true laxative, it acts as a bulking and lubricating agent causing no irritation. Linseed oil is an valuable source of essential fatty acids which can help prevent the build-up of fatty deposits in the tissues. The oil has also been used to help the passage of gallstones.

Combinations: As a poultice for the chest Linum combines well with Sinapsis alba. For boils, localised swellings and inflammations it may be combined with Lobelia, Althaea root and Ulmus as a poultice.

The health benefits associated with flaxseed include:

Protecting against cancer:
Consuming flaxseed may help protect against prostate, colon, and breast cancers. Flaxseed is thought to prevent the growth of cancerous cells because its omega-3 fatty acids disrupt malignant cells from clinging onto other body cells. In addition, the lignans in flaxseed have antiangiogenic properties – they stop tumors from forming new blood vessels.

One US study presented at the 43rd annual meeting of the American Society of Clinical Oncology (ASCO) revealed that consuming flaxseed can stop prostate cancer tumors from growing. Dr Wendy Demark-Wahnefried, lead investigator of the study said that the team was “excited that this study showed that flaxseed is safe and associated with a protective effect on prostate cancer.”

Lowering cholesterol:
Researchers at the Iowa State University’s Nutrition and Wellness Research Center found that cholesterol levels lowered among men who included flaxseed in their diet. Suzanne Hendrich, lead author of the study, said that for “people who can’t take something like Lipitor, this could at least give you some of that cholesterol-lowering benefit.”

Preventing hot flashes:
A study published in the Journal of the Society for Integrative Oncology suggests that a dietary intake of flaxseed can decrease the risk of hot flashes among postmenopausal women. “Not only does flaxseed seem to alleviate hot flashes, but it appears to have overall health and psychological benefits as well,” concluded Dr. Pruthi.

Improving blood sugar:
There is strong evidence to suggest that consuming flaxseed every day improves glycemic control in obese men and women with pre-diabetes4, according to a study published in Nutrition Research.

Protecting against radiation:
A diet of flaxseed may protect skin tissue from being damaged by radiation, revealed researchers at the Perelman School of Medicine at the University of Pennsylvania. The investigators concluded that their “study demonstrates that dietary flaxseed, already known for its strong antioxidant and anti-inflammatory properties, works as both a mitigator and protector against radiation pneumonopathy.”

Caution: Only the ripe seeds should be used; immature seeds can cause poisoning as they contain traces of prussic acid. Linseed oil deteriorates rapidly. It is important to stress to anyone taking linseed that at least two glasses of water should be taken at the same time to ensure proper swelling of the linseed in the stomach. In many cases where linseed appears to fail, the reason is that not enough fluid has been taken.

Side effects and precautions:
Even though research on the safety of taking flaxseed during pregnancy is scarce, pregnant women should stay on the safe side and avoid consuming flaxseed because of its estrogen-like properties which doctors believe may affect pregnancy outcome. In addition, people suffering from a bowel obstruction should avoid flaxseed too (because of its high level of fiber), according to the University of Maryland Medical Center.5

Side effects associated with the consumption of flaxseed, include:
*Flatulence
*Stomach pains
*Nausea
*Constipation
*Diarrhea
*Bloating.

Preparation and Dosage:

Regulatory status GSL

Crushed or entire seeds: 3-6g or by infusion

Oil: 5-30ml, in vehicle, as a purgative

Additional Comments: As the source of linen fibre, Linum has been cultivated since at least 5000 BC; today it is mainly grown for its oil. It was used by the Egyptians to make cloth in which to wrap their mummies, and the Bible contains many references to the plant. The medicinal properties of the seeds were known to the Greeks and Hippocrates recommended them for inflammations of the mucous membranes. In 8th century France, Charlemagne passed laws requiring the seeds to be consumed to keep his subjects healthy. Linseed oil is used as a purgative for sheep and horses. Flax is obtained from the stem fibres. The oil has a number of uses in the paint and other industries. It is also used in cooking and has been recommended to help leach toxic heavy metals such as aluminium from the body.

Disclaimer:
The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplements, it is always advisable to consult with your own health care provider.

Resources:
http://www.purplesage.org.uk/profiles/linseed.htm
http://www.hort.purdue.edu/newcrop/Crops/Linseed_oil.html
http://en.wikipedia.org/wiki/Flax

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Health Alert

Get Food Fit

 

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Following these simple eating habits will sure make you feel a whole lot better.

Take your vitamins every morning

Study by study, evidence is mounting that a standard multi-vitamin fills enough of the gaps in your diet to make a real difference . For example, a recent study at the Fred Hutchinson Cancer Research Institute in Seattle showed that people who took a multi-vitamin supplement and 200 IU of vitamin E for 10 years were half as likely to get colon cancer.

Drink two glasses of water before every meal

This will do two things – keep you hydrated and make you eat a little less. A Dutch study showed that drinking two glasses of water could make you feel less hungry, possibly reducing your food intake and aiding weight loss.

Try ordering your pizza with extra tomato sauce and lesser cheese

Men who eat a lot of tomato products tend to have less prostate cancer – probably because tomatoes are a rich source of lycopene , a type of carotenoid that’s believed to cut the risk of cancer. If you double the sauce on your pizza, you get double the lycopene.

Get lavish with onions (and keep a breath mint handy!)

Research has revealed that onions are very healthful – they’re a top source of heart savers called flavonoids – that it’s practically your duty to spread them lavishly on kebab rolls, pizza, burgers, and sandwiches. And speaking of junk food…

Whenever you eat fast food, drink two glasses of water afterwards

Junk food is loaded with fat and sodium, which can be hellish for your heart. You can’t do much about the fat once you’ve eaten it, but you can flush away some of the excess sodium by drinking plenty

Source: The Times Of India

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Don’t let your diet ruin the big occasion

What you eat and drink plays a critical role in helping you to look and feel your best when you walk down the red carpet.

Although most of us will only ever experience LA’s Kodak Theatre from the comfort of our sitting rooms, we can all relate to the desire to slip effortlessly into our favourite dress to create a special entrance. If the event is just days away, you don’t have time to lose any significant amount of weight, but you can help yourself to feel and appear slimmer by overcoming the dreaded bloat. Scientific studies establishing the best “antibloat” plans are virtually nonexistent, but we are lucky enough to have a few enlightened doctors and medical herbalists to give us some assistance.

Go salt free. As Graham MacGregor, a Professor of Medicine at St Georges Hospital, southwest London, explains:   When we eat excess salt, our bodies hold on to extra water to dilute its presence. Such retention of salt causes us to hang on to as much as 1.5 litres (two and a half pints) of fluid, causing weight gains of around 1kg (2-3lb). Switching to a low salt intake can cause losses of this fluid.  Bloating and swollen ankles can  deflate   within days.  Exactly the same principles apply to the menstrual cycle, where many women swell up. A reduced salt intake can often relieve symptoms dramatically,  he says.

The best way to do this is to cut out all processed foods, since 75 per cent of our salt comes from these. Stick with sugar-free muesli or eggs for breakfast and lean meat and fish with lots of salads and vegetables at other meals, with fruit for snacks.

Eat slowly. Dr John Hunter, a consultant physician at Ad-denbrooke’s Hospital, Cambridge, and an authority on food in relation to the gut, advises:  Treat your gut with respect. Eating very quickly and drinking fluids at the same time makes it more likely that you will swallow a lot of air, leading to bloating. Avoid chewing gum, too, since it to can cause you to swallow extra air.

Destress. It is worth taking it easy and trying to relax before a big night out.  It is not uncommon for people to hyperventilate without being aware that they are doing so,  Dr Hunter says.  During the day large volumes of air can be swallowed in this way, resulting in bloating.  Chamomile tea is certainly worth trying, to help you to calm down. As medical herbalists such as Dr Ann Walker, of Reading University, tell us, its active volatile oils contain the compound apigenin, which acts on the same parts of the brain and nervous system as those affected by antianxiety drugs and can calm both our minds and our digestive tracts.

Swap to soya milk. Lactose is the sugar in milk and if not digested properly by the enzyme lactase in the small intestine, it passes into the colon to be fermented by bacteria that produce gases and cause bloating. Lactose intolerance can be absolute and for life, yet some of us can experience transient symptoms. Swapping to soya milk for a few days may just help to relieve a bout of bloating. Avoid vegetables with gassy notoriety.Burbulence, the various windy symptoms that arise from gas in the gut, is said to be encouraged by peas, broccoli, Brussels sprouts and cabbage. Avoiding these is probably a good idea on your   Oscar  day.

Beans, too, can notoriously cause bloating, as Dr W. Grant Thompson, professor emeritus at the University of Ottawa, explains in his book Gut Reactions:   Beans contain a   wind factor’ consisting of the complex saccharides stachyose and raffinose. These cannot be absorbed by the intestine because the enzymes necessary for their digestion do not exist in humans. Certain colon bacteria are capable of metabolising these substances, thereby releasing hydrogen, methane, and carbon dioxide.

Avoid fizzy drinks. Both Dr Hunter and Dr Thompson also suggest the elimination of carbonated drinks to avoid abdominal distension. This is well worth doing both the day before your big event and on the evening itself to help to maintain your smooth and elegant lines, although personally I do not think a glass of champagne will hurt.

From:Times on line

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Iyengar yoga improves immunity

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A study, conducted by researchers at the Washington State University, has found that the immunity
system of breast cancer survivors improved significantly after practising the Iyengar form of yoga.

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Created by B K S Iyengar, based on the traditional eight limbs of yoga as expounded by Patanjali in his Yoga Sutras, this yoga form emphasises the development of strength, stamina, flexibility and balance, as well as concentration and meditation.

Considered to be a more active form of yoga, researchers reported on Monday at the American Physiological Society meeting in Washington DC that in breast cancer survivors, the Iyengar method not only promoted psychological well-being but also benefited the patients’ immune system.

According to lead researcher Pamela E Schultz, practising the yoga form resulted in decreased activation of an important immune system protein called NF-kB in patients, which is a marker of stress in the body.
“So it’s possible,” Schultz said, “that decreased activation of NF-kB indicates decreased stress in the body. NF-kB is activated in the body by physical or mental stress.”

Schultz randomly assigned 19 women, average age 61 years, diagnosed with stage I-III breast cancer and receiving antiestrogen or aromatase inhibitor hormonal therapy, to eight weeks of Iyengar yoga. Beginning level Iyengar yoga classes were conducted two times per week for eight weeks and included the following yoga poses: standing poses, chest and shoulder openers and inversions.

Blood sample to determine lymphocyte NF-kB activation were collected prior to and following the intervention.
“Psychosocial tests showed that the demands of illness, which reflects the burden of hardship of being a breast cancer survivor, lowered in the yoga participants. The survivors showed changes in the way their immune cells respond to activation signals. The function of genes in immune cells can be regulated by proteins called transcription factors. Transcription factor nuclear factor-kappa B (NF-kB) is linked to immune cell activation and to the stress response,” Schultz said.

Speaking to TOI, 89-year-old Iyengar said, “Similar studies in Mumbai found that certain asanas improve the quality of blood and results in better blood circulation. It also improved the production of proteins in the immune system called T-cell receptors that actually direct the immune system to attack specific targets. Immune cells that contain the engineered T-cell receptor better display targeted immunity with a few asanas.”

Cancer and its treatments are associated with considerable distress, impaired quality of life and reduced physical function, especially for women with breast cancer who receive multi-modality treatment over an extended period of time. “Yoga greatly helps to relieve and improve quality of life among cancer patients over time,” Iyengar said.

Dr Chidanand Murthy, director of Central Council for Research in Yoga, said, “A similar study conducted in AIIMS on 30 patients in 2006 found that Sudarshan Kriya and Pranayama greatly helped cut down the growth of breast cancer cells within the body. Through release of stress, adverse effects of chemotherapy were also avoided.”

Indian Council of Medical Research data shows that the incidence of breast cancer is high among Indians and is estimated that one in 22 Indian females is likely to develop breast cancer during her lifetime in contrast to one in eight in America.

According to Delhi’s latest cancer registry, breast cancer among women is rising by about 2% every year. It now affects 30 per 100,000 females.

Source:The Times Of India

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