1. The preservation of good health is a duty
2. He who takes medicine and neglects to diet wastes the skill of his doctors
Stress management is Important
Life inherently presents us with challenge and stress is a natural
response. Without some stress, motivation to act would be
very low. But, if stress is excessive or lasts for a long time, health
begins to suffer. Stress management skills are an important skill
for living well. Without healthy relaxation skills, some people
turn to unhealthy patterns such as over-eating, excessive alcohol
use, cigarette smoking and withdrawal from physical and social
activities. Alone or in combination, these behaviors increase vulnerability
to the ill effects of stress. Managing stress well does
not mean avoiding it altogether. This would be nearly impossible
to do. Instead, become aware of stress and your body’s reaction
to it. Awareness, positive thinking and effective relaxation skills,
will help you meet life’s challenges while becoming healthier.
Odds are you will probably enjoy the good feelings that also result
from these relaxation skills and the time you set aside to
practice them.
Stretching: One of the quickest responses our body has to stress
is increased muscle tension and contraction. The physiologic
reason for this muscular activity is to prepare us for fight or
flight but, in reality, few of our modern day stresses are resolved
by either. When muscle tension continues for long periods without
physical release a low, or even moderate, level of chronic
pain may develop, especially in the shoulders, neck and lower
back. To break the contraction cycle and relax these muscle areas,
stretch them each 3 or more times each week.
Autogenic Relaxation: Autogenics, as the name suggests, are
self-generated suggestions your mind gives your body to relax.
It is a quick and portable relaxation technique that pin-points body
regions that need to relax. For example: shoulders, jaw, or neck
muscles may be the first area of your body to tense when you are
stressed. Autogenic relaxation of any one of these areas could
be done with just a minute or two of concentrated relaxation.
Progressive Relaxation: Progressive relaxation is similar to
Autogenic Relaxation, but it requires more time and a quiet, comfortable
environment where you can completely relax. In it, you
use your mind’s eye and internal voice to suggest relaxation to
your body. Unlike Autogenics, the relaxation is not limited to one
part of your body. It progresses to all body parts during the relaxation
exercise. The time necessary for a thorough Progressive
Relaxation is 20 to 30 minutes, although it can be varied depending
on your skill and needs. It is often helpful, especially for beginners,
to be lead through the relaxation.
Meditation: Meditation is a very deep form of quieting the
mind and relaxing the body. It may begin as progressive relaxation
and a peaceful visualization, but moves into complete mind
quieting. Music can help bring us into this very deep state of
relaxation. Done regularly, it can help to keep general stress
levels much lower.
RELAXATION
TECHNIQUES TO MANAGE
YOUR STRESS
VANESSA R. SPEERS, M.SC.
Visualization: Like autogenics,
visulalization uses the power of your
mind’s eye and inner voice to bring about
relaxation. Visualization is the imagery of
any location that, to you, is peaceful and
stress-free. Your peaceful image can be
brought to your consciousness at any time
(in a traffic jam, a tense time at the office)
for a quick moment of tension release. Advance
practice will allow you to call upon this
imagery more effectively at times of stress. For its deepest effect,
visulalization is done in combination with progressive relaxation.
Once deeply relaxed, spend a few minutes imagining
the peaceful location you wish to “visit”. The more detail you
add to your image, the more real it will seem in your mind.
Deep Breathing: When we are stressed, our breathing may become
more rapid and shallow. Chest muscles tighten, and air
moves quickly, but not deeply into our lungs. This is not efficient
breathing and fatigue can result. Deep breathing, also called Diaphragmatic
Breathing, is a techinique used to slow rapid breathing
and move air deeper into the lungs. The trick is to use the
diaphragm, not chest muscles, as the main muscle, which opens
the chest and allows lungs to expand. You can use it almost anytime,
anywhere as an immediate tension reliever.
response. Without some stress, motivation to act would be
very low. But, if stress is excessive or lasts for a long time, health
begins to suffer. Stress management skills are an important skill
for living well. Without healthy relaxation skills, some people
turn to unhealthy patterns such as over-eating, excessive alcohol
use, cigarette smoking and withdrawal from physical and social
activities. Alone or in combination, these behaviors increase vulnerability
to the ill effects of stress. Managing stress well does
not mean avoiding it altogether. This would be nearly impossible
to do. Instead, become aware of stress and your body’s reaction
to it. Awareness, positive thinking and effective relaxation skills,
will help you meet life’s challenges while becoming healthier.
Odds are you will probably enjoy the good feelings that also result
from these relaxation skills and the time you set aside to
practice them.
Stretching: One of the quickest responses our body has to stress
is increased muscle tension and contraction. The physiologic
reason for this muscular activity is to prepare us for fight or
flight but, in reality, few of our modern day stresses are resolved
by either. When muscle tension continues for long periods without
physical release a low, or even moderate, level of chronic
pain may develop, especially in the shoulders, neck and lower
back. To break the contraction cycle and relax these muscle areas,
stretch them each 3 or more times each week.
Autogenic Relaxation: Autogenics, as the name suggests, are
self-generated suggestions your mind gives your body to relax.
It is a quick and portable relaxation technique that pin-points body
regions that need to relax. For example: shoulders, jaw, or neck
muscles may be the first area of your body to tense when you are
stressed. Autogenic relaxation of any one of these areas could
be done with just a minute or two of concentrated relaxation.
Progressive Relaxation: Progressive relaxation is similar to
Autogenic Relaxation, but it requires more time and a quiet, comfortable
environment where you can completely relax. In it, you
use your mind’s eye and internal voice to suggest relaxation to
your body. Unlike Autogenics, the relaxation is not limited to one
part of your body. It progresses to all body parts during the relaxation
exercise. The time necessary for a thorough Progressive
Relaxation is 20 to 30 minutes, although it can be varied depending
on your skill and needs. It is often helpful, especially for beginners,
to be lead through the relaxation.
Meditation: Meditation is a very deep form of quieting the
mind and relaxing the body. It may begin as progressive relaxation
and a peaceful visualization, but moves into complete mind
quieting. Music can help bring us into this very deep state of
relaxation. Done regularly, it can help to keep general stress
levels much lower.
RELAXATION
TECHNIQUES TO MANAGE
YOUR STRESS
VANESSA R. SPEERS, M.SC.
Visualization: Like autogenics,
visulalization uses the power of your
mind’s eye and inner voice to bring about
relaxation. Visualization is the imagery of
any location that, to you, is peaceful and
stress-free. Your peaceful image can be
brought to your consciousness at any time
(in a traffic jam, a tense time at the office)
for a quick moment of tension release. Advance
practice will allow you to call upon this
imagery more effectively at times of stress. For its deepest effect,
visulalization is done in combination with progressive relaxation.
Once deeply relaxed, spend a few minutes imagining
the peaceful location you wish to “visit”. The more detail you
add to your image, the more real it will seem in your mind.
Deep Breathing: When we are stressed, our breathing may become
more rapid and shallow. Chest muscles tighten, and air
moves quickly, but not deeply into our lungs. This is not efficient
breathing and fatigue can result. Deep breathing, also called Diaphragmatic
Breathing, is a techinique used to slow rapid breathing
and move air deeper into the lungs. The trick is to use the
diaphragm, not chest muscles, as the main muscle, which opens
the chest and allows lungs to expand. You can use it almost anytime,
anywhere as an immediate tension reliever.
Coconut oil consumption and its Benefits
Many suffer from symptoms such as cold hands and feet, low body temperature, sensitivity to cold, a feeling of always being chilled, headaches, insomnia, dry skin, puffy eyes, hair loss, brittle nails, joint aches, constipation, mental dullness, fatigue, frequent infections, hoarse voice, ringing in the ears, dizziness, loss of libido, and weight gain, which is sometimes uncontrollable. Research is pointing to the fact that an under active thyroid might be the number one cause of weight problems, especially among women.
Virgin Coconut Oil offers great hope for those suffering from hypothyroidism (low thyroid function) today.
Coconut oil to be Consumed daily 3 tbspoons
Coconut oil contains approximately :
1. 92.1% saturated fatty acids - Lauric 47.5 ,Myristic 18.1 , Palmitic 8.8 ,Caprylic 7.8 ,Capric 6.7 ,Stearic 2.6 ,Caproic 0.5 ,Arachidic 0.1
2. 6.2% monounsaturated fatty acids,
3. 1.6% polyunsaturated fatty acids - Linoleic
The above numbers are averages based on samples taken. Numbers can vary slightly depending on age of the coconut, growing conditions, and variety.
Saturated Fat ~ A Vital Ingredient for a Healthy Body: Over many decades coconut oil received bad publicity due to its saturated fat content, but research has shown that not all saturated fats are alike and coconut oil is unique in its structural make-up.It is not only the highest source of saturated fats (92%) but included in this is the highest source of saturated medium chain triglycerides (62%) of any naturally occurring vegan food source. Furthermore around 50% of these MCT’s are made up of lauric acid, the most important essential fatty acid in building and maintaining the body’s immune system.
Apart from coconut oil, the only other source of lauric acid found in such high concentrations is in mother’s milk. Tropical oils and mother’s milk are by far the richest food sources of medium chain fatty acids available. The closest other source of these vital building blocks for our immune system would be milk fat and butter, comprising around 3% of its content. Any other vegetable oil is completely deficient in these medium chain fatty acids.
It should also be remembered that the negative research done on coconut oil in the past was the result of one study conducted four decades ago, using hydrogenated oil (which has been processed and altered from its original form), not on virgin coconut oil. Research shows that some saturated fat is in fact necessary for human health and modern research shows that the medium chain fatty acids help to increase metabolism and are more easily digested than fats found in other oils. This is because they are processed directly in the liver and immediately converted into energy. There is therefore less strain on the liver, pancreas and digestive system and these MCFA provide the body with a wonderful, quick source of energy. More >>>
For more information on why all saturated fats were heavily promoted as being detrimental to health, please read this article by Dr. Mary Enig and Sally Fallon. It also explains why polyunsaturated fats are damaging to health.
Virgin v. Extra Virgin Coconut Oil:
Don't be mislead by the term "extra virgin" when used in conjunction with coconut oil. This term is borrowed from the olive oil industry and there is no such product or existing standard that can be applied to coconut oil production. If you see the term "extra virgin" be assured that it is simply a marketing ploy to encourage you to believe that the oil has something more to offer than virgin coconut oil.
Coconut Oil and Oxidative Stress
One of the reasons the long chain fatty acids in vegetable oils are so damaging to the thyroid is that they oxidize quickly and become rancid. Food manufacturers know about this propensity towards rancidity and, therefore, highly refine their vegetable oils. Considerable research has shown that trans fatty acids, present when vegetable oils are highly refined (hydrogenated or partially hydrogenated), are especially damaging to cell tissue and can have a negative affect on the thyroid as well as health in general. Because the longer chain fatty acids are deposited in cells more often as rancid and oxidizing fat, impairment of the conversion of thyroid hormone T4 to T3 occurs, which is symptomatic of hypothyroidism. To create the enzymes needed to convert fats to energy, T4 must be converted to T3.
Doctors says:
When the oils are stored in our tissues, they are much warmer, and more directly exposed to oxygen than they would be in the seeds, and so their tendency to oxidize is very great. These oxidative processes can damage enzymes and other parts of cells, and especially their ability to produce energy. The enzymes which break down proteins are inhibited by unsaturated fats; these enzymes are needed not only for digestion, but also for production of thyroid hormones, clot removal, immunity, and the general adaptability of cells. The risks of abnormal blood clotting, inflammation, immune deficiency, shock, aging, obesity, and cancer are increased. Thyroid [hormones] and progesterone are decreased.
Since the unsaturated oils block protein digestion in the stomach, we can be malnourished even while "eating well." There are many changes in hormones caused by unsaturated fats. Their best understood effect is their interference with the function of the thyroid gland. Unsaturated oils block thyroid hormone secretion, its movement in the circulatory system, and the response of tissues to the hormone. Coconut oil is unique in its ability to prevent weight-gain or cure obesity, by stimulating metabolism. It is quickly metabolized, and functions in some ways as an antioxidant.
Because coconut oil is saturated and very stable (unrefined coconut oil has a shelf life of about three to five years at room temperature), the body is not burdened with oxidative stress as it is with the vegetable oils. Coconut oil does not require the enzyme stress that vegetable oils do, preventing T4 to T3 hormone conversion, not only because it is a stable oil, but also because it is processed differently in the body and does not need to be broken down by enzyme dependent processes as do long chain fatty acids. Also, since the liver is the main place where damage occurs from oxidized and rancid oils that cause cell membrane damage, and since the liver is where much of the conversion of T4 to T3 takes place, eliminating long chain fatty acids from the diet and replacing them with medium chain fatty acids found in coconut oil can, in time, help in rebuilding cell membranes and increasing enzyme production that will assist in promoting the conversion of T4 to T3 hormones.
More research in this area is necessary. In the meantime, those switching from polyunsaturated oils to coconut oil are reporting many positive results. For example, Donna has experienced encouraging improvements in her thyroid health. She writes:
I've been on coconut oil since September, 2002 and, although, that doesn't seem like long, it has changed my life and the lives of my family and friends. My weight actually went UP when I started on coconut oil but I felt so GREAT! Being hypothyroid, I was on Synthroid and Cytomel and had been for years, but with inconsistent results and feeling worse. Other changes besides the addition of coconut oil were the complete removal of soy (and that is a major challenge in itself!), all trans fatty acids, no refined sugar, and organ cleanses seasonally. My thyroid meds were discontinued with my doctor's knowledge as I was getting too energetic and having trouble sleeping! [Imagine], from being a “sleepaholic” couch potato that was cold! My weight stayed steady until the last three weeks and it has now started the downward move. My goal was health and just believed the weight would come off when I found the right diet and exercise routine that my life was comfortable with. I've tried removing the coconut oil but my energy drops and I don't feel as good. Donna (Coconut Diet Forums)
Virgin Coconut Oil offers great hope for those suffering from hypothyroidism (low thyroid function) today.
Coconut oil to be Consumed daily 3 tbspoons
Coconut oil contains approximately :
1. 92.1% saturated fatty acids - Lauric 47.5 ,Myristic 18.1 , Palmitic 8.8 ,Caprylic 7.8 ,Capric 6.7 ,Stearic 2.6 ,Caproic 0.5 ,Arachidic 0.1
2. 6.2% monounsaturated fatty acids,
3. 1.6% polyunsaturated fatty acids - Linoleic
The above numbers are averages based on samples taken. Numbers can vary slightly depending on age of the coconut, growing conditions, and variety.
Saturated Fat ~ A Vital Ingredient for a Healthy Body: Over many decades coconut oil received bad publicity due to its saturated fat content, but research has shown that not all saturated fats are alike and coconut oil is unique in its structural make-up.It is not only the highest source of saturated fats (92%) but included in this is the highest source of saturated medium chain triglycerides (62%) of any naturally occurring vegan food source. Furthermore around 50% of these MCT’s are made up of lauric acid, the most important essential fatty acid in building and maintaining the body’s immune system.
Apart from coconut oil, the only other source of lauric acid found in such high concentrations is in mother’s milk. Tropical oils and mother’s milk are by far the richest food sources of medium chain fatty acids available. The closest other source of these vital building blocks for our immune system would be milk fat and butter, comprising around 3% of its content. Any other vegetable oil is completely deficient in these medium chain fatty acids.
It should also be remembered that the negative research done on coconut oil in the past was the result of one study conducted four decades ago, using hydrogenated oil (which has been processed and altered from its original form), not on virgin coconut oil. Research shows that some saturated fat is in fact necessary for human health and modern research shows that the medium chain fatty acids help to increase metabolism and are more easily digested than fats found in other oils. This is because they are processed directly in the liver and immediately converted into energy. There is therefore less strain on the liver, pancreas and digestive system and these MCFA provide the body with a wonderful, quick source of energy. More >>>
For more information on why all saturated fats were heavily promoted as being detrimental to health, please read this article by Dr. Mary Enig and Sally Fallon. It also explains why polyunsaturated fats are damaging to health.
Virgin v. Extra Virgin Coconut Oil:
Don't be mislead by the term "extra virgin" when used in conjunction with coconut oil. This term is borrowed from the olive oil industry and there is no such product or existing standard that can be applied to coconut oil production. If you see the term "extra virgin" be assured that it is simply a marketing ploy to encourage you to believe that the oil has something more to offer than virgin coconut oil.
Coconut Oil and Oxidative Stress
One of the reasons the long chain fatty acids in vegetable oils are so damaging to the thyroid is that they oxidize quickly and become rancid. Food manufacturers know about this propensity towards rancidity and, therefore, highly refine their vegetable oils. Considerable research has shown that trans fatty acids, present when vegetable oils are highly refined (hydrogenated or partially hydrogenated), are especially damaging to cell tissue and can have a negative affect on the thyroid as well as health in general. Because the longer chain fatty acids are deposited in cells more often as rancid and oxidizing fat, impairment of the conversion of thyroid hormone T4 to T3 occurs, which is symptomatic of hypothyroidism. To create the enzymes needed to convert fats to energy, T4 must be converted to T3.
Doctors says:
When the oils are stored in our tissues, they are much warmer, and more directly exposed to oxygen than they would be in the seeds, and so their tendency to oxidize is very great. These oxidative processes can damage enzymes and other parts of cells, and especially their ability to produce energy. The enzymes which break down proteins are inhibited by unsaturated fats; these enzymes are needed not only for digestion, but also for production of thyroid hormones, clot removal, immunity, and the general adaptability of cells. The risks of abnormal blood clotting, inflammation, immune deficiency, shock, aging, obesity, and cancer are increased. Thyroid [hormones] and progesterone are decreased.
Since the unsaturated oils block protein digestion in the stomach, we can be malnourished even while "eating well." There are many changes in hormones caused by unsaturated fats. Their best understood effect is their interference with the function of the thyroid gland. Unsaturated oils block thyroid hormone secretion, its movement in the circulatory system, and the response of tissues to the hormone. Coconut oil is unique in its ability to prevent weight-gain or cure obesity, by stimulating metabolism. It is quickly metabolized, and functions in some ways as an antioxidant.
Because coconut oil is saturated and very stable (unrefined coconut oil has a shelf life of about three to five years at room temperature), the body is not burdened with oxidative stress as it is with the vegetable oils. Coconut oil does not require the enzyme stress that vegetable oils do, preventing T4 to T3 hormone conversion, not only because it is a stable oil, but also because it is processed differently in the body and does not need to be broken down by enzyme dependent processes as do long chain fatty acids. Also, since the liver is the main place where damage occurs from oxidized and rancid oils that cause cell membrane damage, and since the liver is where much of the conversion of T4 to T3 takes place, eliminating long chain fatty acids from the diet and replacing them with medium chain fatty acids found in coconut oil can, in time, help in rebuilding cell membranes and increasing enzyme production that will assist in promoting the conversion of T4 to T3 hormones.
More research in this area is necessary. In the meantime, those switching from polyunsaturated oils to coconut oil are reporting many positive results. For example, Donna has experienced encouraging improvements in her thyroid health. She writes:
I've been on coconut oil since September, 2002 and, although, that doesn't seem like long, it has changed my life and the lives of my family and friends. My weight actually went UP when I started on coconut oil but I felt so GREAT! Being hypothyroid, I was on Synthroid and Cytomel and had been for years, but with inconsistent results and feeling worse. Other changes besides the addition of coconut oil were the complete removal of soy (and that is a major challenge in itself!), all trans fatty acids, no refined sugar, and organ cleanses seasonally. My thyroid meds were discontinued with my doctor's knowledge as I was getting too energetic and having trouble sleeping! [Imagine], from being a “sleepaholic” couch potato that was cold! My weight stayed steady until the last three weeks and it has now started the downward move. My goal was health and just believed the weight would come off when I found the right diet and exercise routine that my life was comfortable with. I've tried removing the coconut oil but my energy drops and I don't feel as good. Donna (Coconut Diet Forums)
Fats and its importance
Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?
The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.
There are two types of fat to be aware of.
1. Saturated fats - let's call them "the enemy" and
2. unsaturated fats - "the good guys"!
It is easy to tell the difference because
Saturated fats :
saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.
Unsaturated fats :
Unsaturated fats are liquid at room temperature and have been divided into two groups.
1.Monounsaturated fats
2. Polyunsaturated fats - 2types
Omega 3 fatty acids and Omega 6 fatty acids.
Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.
Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids.
Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.
Good sources of Omega 6 are safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, and sesame oil.
Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.
Here are some important facts about fat in our diet.
1. Fat is the 'energy reserve' of animals, plants and humans.
2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.
3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.
4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.
5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!
6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.
7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.
8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).
9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).
10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.
When you know the good from the bad, fat is fabulous!
The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.
There are two types of fat to be aware of.
1. Saturated fats - let's call them "the enemy" and
2. unsaturated fats - "the good guys"!
It is easy to tell the difference because
Saturated fats :
saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.
Unsaturated fats :
Unsaturated fats are liquid at room temperature and have been divided into two groups.
1.Monounsaturated fats
2. Polyunsaturated fats - 2types
Omega 3 fatty acids and Omega 6 fatty acids.
Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.
Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids.
Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.
Good sources of Omega 6 are safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, and sesame oil.
Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.
Here are some important facts about fat in our diet.
1. Fat is the 'energy reserve' of animals, plants and humans.
2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.
3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.
4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.
5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!
6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.
7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.
8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).
9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).
10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.
When you know the good from the bad, fat is fabulous!
Recipes for PCOS
Carob, Yogurt Smoothie
Ingredients
1 cup 2% Milk, Soy Milk, or Almond Milk
(You can find almond milk at your local whole foods store, usually kept unrefrigerated near the soy milk)
2 Tbsp. Carob Powder
(You can find toasted carob powder pre-packaged or in bulk at your local whole foods store)
2 Tbsp. Xylitol, Agave Nectar or Sugar Substitute
(Xylitol can also be found at your whole grocer, it is a low glycemic sweetener made from corn. Agave Nectar is a sweetener made from the nectar of the agave plant it too has a lower glycemic index than most sugars)
1 tsp. vanilla
2 Tbsp. natural peanut butter or almond butter (unsweetened)
½ Cup Unsweetened Yogurt
¼ Tsp. Cinnamon Powder
1 Tbsp. Lecithin Granules (again you can find this at the whole grocer)
Place all ingredients into a blender and blend until completely incorporated and whipped.
Serve in a tall glass with a straw, sprinkle some carob powder and cinnamon on top for decoration, enjoy.
Variations:
You can add ½ a frozen banana to this recipe for thickness and flavor (peel bananas before freezing for ease of preparation)
You can omit the peanut or almond butter from this recipe
You can add frozen milk (freeze milk in ice cube trays) to make an icier smoothie
Enjoy your carob smoothie on a hot summer’s day, or as a daily breakfast. Protein powder can be added to make this a complete meal.
You can find more tips and recipes on PCOS blogs and message boards to help with the symptoms of PCOS.
Ingredients
1 cup 2% Milk, Soy Milk, or Almond Milk
(You can find almond milk at your local whole foods store, usually kept unrefrigerated near the soy milk)
2 Tbsp. Carob Powder
(You can find toasted carob powder pre-packaged or in bulk at your local whole foods store)
2 Tbsp. Xylitol, Agave Nectar or Sugar Substitute
(Xylitol can also be found at your whole grocer, it is a low glycemic sweetener made from corn. Agave Nectar is a sweetener made from the nectar of the agave plant it too has a lower glycemic index than most sugars)
1 tsp. vanilla
2 Tbsp. natural peanut butter or almond butter (unsweetened)
½ Cup Unsweetened Yogurt
¼ Tsp. Cinnamon Powder
1 Tbsp. Lecithin Granules (again you can find this at the whole grocer)
Place all ingredients into a blender and blend until completely incorporated and whipped.
Serve in a tall glass with a straw, sprinkle some carob powder and cinnamon on top for decoration, enjoy.
Variations:
You can add ½ a frozen banana to this recipe for thickness and flavor (peel bananas before freezing for ease of preparation)
You can omit the peanut or almond butter from this recipe
You can add frozen milk (freeze milk in ice cube trays) to make an icier smoothie
Enjoy your carob smoothie on a hot summer’s day, or as a daily breakfast. Protein powder can be added to make this a complete meal.
You can find more tips and recipes on PCOS blogs and message boards to help with the symptoms of PCOS.
Hairloss Oral remedies
Oral remedies for Hairloss
Cayenne Pepper
Like Propecia, orally consumed Cayenne Pepper upregulates follicle IGF-1, and acts as a Substance P ( a neuropeptide that mediates systemic and local stress response), antagonist. Combined with Soy Isoflavones it grew hair in 88% of subjects with Androgenetic Alopecia, (Harada, et al). Cayenne Pepper (Ground Red Pepper), is available at any supermarket. The “5th Season” brand from Walmart cost only 50 cents a bottle. The amounts of Capsaicin used in the Harada study amount to approximately ¾ teaspoon of Cayenne Pepper a day.
Ground Flax Meal
Flax lignans function as enterolactone precursors, which downregulate both DHT and Androstenedione (via 5AR AND 17BHSD), both significant hormonal factors in pattern hair loss. One rather loosely controlled study showed a benefit of the oral consumption of a Flax lignan extract on pattern loss. 3 tablespoons a day of ground Flax meal will provide a rich source of enterolactone precursors, and benefit your health in myriad other ways. Flax seeds can be purchased in bulk from any large health food store, and be easily ground in any blender.
Coconut Oil
Coconut Oil consumed internally has a multitude of health benefits. For hair growth purposes its oral consumption has anti-androgenic properties, and was shown by itself to shrink prostates in rats when implemented into their diets. The human Coconut Oil consumption equivalent would be about two tablespoons a day for a 150lb person. Natural Coconut Oil can be purchased at Walmart, (Louana brand) for a fraction of what it costs in health food stores, 4 dollars and change for a 32oz container. Although it’s not organic or extra virgin, it likely has equivocal benefits.
Low Dose Proscar
Obtaining Proscar, which is 5mg finasteride (Propecia is 1 mg finasteride), or its’ generic, and sectioning it, using .5mg every other day, will get you more than a years supply of finasteride for the cost of one box of 30 tablets. Compare that to paying $70.00 or more a month for Propecia, not to mention the cost for followup “visits” to the doctor to keep your prescription indefinitely refilled. You can legally import up to 3 boxes of Proscar at a time without a doctor’s prescription, (it’s NOT a controlled substance). If you use finasteride (which I stopped in 2004), there is no reason you should be paying more than $5.00 a month.
2 % Nizoral Shampoo for a Co-Pay
2% Nizoral Shampoo is undoubtedly one of the best, and most underused frontline treatments for hair loss. Unfortunately, if you ask your Doctor for a prescription for 2% Nizoral Shampoo to treat hair loss, he is likely to look at you like you have 3 heads. Such is the general level of ignorance with the medical profession. Although Nizoral has been a mainstay in hair loss treatment circles for many years, most doctors (at least in the U.S.) only know of Rogaine and Propecia. There is a deft and rather obvious way around this. Simply tell him/her that you are using it to treat dandruff, for which it is FDA approved. There is an element of truth in that there are the same bacterial infiltrates treatable by Nizoral are found in dandruff and hair loss. Better yet you can phone in the request to his office, I’ve never known a doctor require anyone to physically show up to “count the flakes.” 2% Nizoral Shampoo is uniformly covered by insurance, and you can usually get it for a $5.00-$10.00 co-pay.
Emu Oil
Emu Oil is thick, absorbs readily, and disperses over wide area when only a few drops are topically applied. Anecdotal reports indicate Emu Oil, for some reason, is particularly effective at generating regrowth along the frontal hairline. One 2oz bottle typically last about 2 months at a usage rate of one application a day.
Cayenne Pepper
Like Propecia, orally consumed Cayenne Pepper upregulates follicle IGF-1, and acts as a Substance P ( a neuropeptide that mediates systemic and local stress response), antagonist. Combined with Soy Isoflavones it grew hair in 88% of subjects with Androgenetic Alopecia, (Harada, et al). Cayenne Pepper (Ground Red Pepper), is available at any supermarket. The “5th Season” brand from Walmart cost only 50 cents a bottle. The amounts of Capsaicin used in the Harada study amount to approximately ¾ teaspoon of Cayenne Pepper a day.
Ground Flax Meal
Flax lignans function as enterolactone precursors, which downregulate both DHT and Androstenedione (via 5AR AND 17BHSD), both significant hormonal factors in pattern hair loss. One rather loosely controlled study showed a benefit of the oral consumption of a Flax lignan extract on pattern loss. 3 tablespoons a day of ground Flax meal will provide a rich source of enterolactone precursors, and benefit your health in myriad other ways. Flax seeds can be purchased in bulk from any large health food store, and be easily ground in any blender.
Coconut Oil
Coconut Oil consumed internally has a multitude of health benefits. For hair growth purposes its oral consumption has anti-androgenic properties, and was shown by itself to shrink prostates in rats when implemented into their diets. The human Coconut Oil consumption equivalent would be about two tablespoons a day for a 150lb person. Natural Coconut Oil can be purchased at Walmart, (Louana brand) for a fraction of what it costs in health food stores, 4 dollars and change for a 32oz container. Although it’s not organic or extra virgin, it likely has equivocal benefits.
Low Dose Proscar
Obtaining Proscar, which is 5mg finasteride (Propecia is 1 mg finasteride), or its’ generic, and sectioning it, using .5mg every other day, will get you more than a years supply of finasteride for the cost of one box of 30 tablets. Compare that to paying $70.00 or more a month for Propecia, not to mention the cost for followup “visits” to the doctor to keep your prescription indefinitely refilled. You can legally import up to 3 boxes of Proscar at a time without a doctor’s prescription, (it’s NOT a controlled substance). If you use finasteride (which I stopped in 2004), there is no reason you should be paying more than $5.00 a month.
2 % Nizoral Shampoo for a Co-Pay
2% Nizoral Shampoo is undoubtedly one of the best, and most underused frontline treatments for hair loss. Unfortunately, if you ask your Doctor for a prescription for 2% Nizoral Shampoo to treat hair loss, he is likely to look at you like you have 3 heads. Such is the general level of ignorance with the medical profession. Although Nizoral has been a mainstay in hair loss treatment circles for many years, most doctors (at least in the U.S.) only know of Rogaine and Propecia. There is a deft and rather obvious way around this. Simply tell him/her that you are using it to treat dandruff, for which it is FDA approved. There is an element of truth in that there are the same bacterial infiltrates treatable by Nizoral are found in dandruff and hair loss. Better yet you can phone in the request to his office, I’ve never known a doctor require anyone to physically show up to “count the flakes.” 2% Nizoral Shampoo is uniformly covered by insurance, and you can usually get it for a $5.00-$10.00 co-pay.
Emu Oil
Emu Oil is thick, absorbs readily, and disperses over wide area when only a few drops are topically applied. Anecdotal reports indicate Emu Oil, for some reason, is particularly effective at generating regrowth along the frontal hairline. One 2oz bottle typically last about 2 months at a usage rate of one application a day.
PCOS & its Treatment
PCOS:
Polycystic ovary disease is a condition in which there are many small cysts in the ovaries, which can affect a woman's ability to get pregnant.
Symptoms (https://health.google.com/health/ref/Polycystic+ovary+disease)
Treatment
Medications used to treat the symptoms of polycystic ovary disease include:
Birth control pills
The principal features are obesity, anovulation (resulting in irregular menstruation), acne, and excessive amounts or effects of androgenic (masculinizing) hormones. The symptoms and severity of the syndrome vary greatly among women. While the causes are unknown, insulin resistance, diabetes, and obesity are all strongly correlated with PCOS (http://en.wikipedia.org/wiki/Polycystic_ovary_syndrome).
Polycystic ovary disease is a condition in which there are many small cysts in the ovaries, which can affect a woman's ability to get pregnant.
Symptoms (https://health.google.com/health/ref/Polycystic+ovary+disease)
- Abnormal, irregular, or very light or infrequent menstrual periods
- Absent periods, usually (but not always) after having one or more normal menstrual periods during puberty (secondary amenorrhea)
- Acne that gets worse
- Decreased breast size
- Development of male sex characteristics (virilization), such as increased body hair, facial hair, a deepening of the voice, male-pattern baldness, and enlargement of the clitoris
- Diabetes
- Increased hair growth; body hair may be in a male pattern
- Infertility
- Poor response to the hormone, insulin (insulin resistance), leading to a build-up of insulin in the blood
- Weight gain, or obesity
Treatment
Medications used to treat the symptoms of polycystic ovary disease include:
Birth control pills
Overview Polycystic ovary disease is a condition in which there are many small cysts in the ovaries, which can affect a woman's ability to get pregnant. Symptoms If you have polycystic ovary disease, you are likely to have some of the following symptoms:
Treatment Medications used to treat the symptoms of polycystic ovary disease include:
Causes: Polycystic ovary disease affects hormone cycles. Hormones help regulate the normal development of eggs in the ovaries. It is not completely understood why or how hormone cycles are interrupted, although there are several ideas. Follicles are sacs within the ovaries that contain eggs. In polycystic ovary disease, there are many poorly developed follicles in the ovaries. The eggs in these follicles do not mature and, therefore, cannot be released from the ovaries. Instead, they form cysts in the ovary. This can contribute to infertility. The immature follicles and the inability to release an egg (ovulate) are likely caused by low levels of follicle stimulating hormone (FSH), and higher than normal levels of male hormones (androgens) produced in the ovary. Women are usually diagnosed when in their 20s or 30s. Women with this disorder often have a mother or sister who has symptoms similar to polycystic ovary disease. Tests & diagnosis During a pelvic examination, the health care provider may note an enlarged clitoris (very rare finding) and enlarged ovaries. Tests include:
Prognosis Women who have this condition can get pregnant with the right surgical or medical treatments. Pregnancies are usually normal. Complications
When to contact a doctor Call for an appointment with your health care provider if you have symptoms of this disorder. Note: PCOS can be effectively controlled by following proper diet, exercise and some life style changes than with medications More to follow in the next post... |