Category: Articles

SUGAR REPLACEMENTS

Article by Dominika Zielińska

HONEY

True wholesome honey releases sugar in the blood more slowly. It may also contain small amounts of vitamins, minerals and propolis.

MOLASSES

Molasses provide a good substitute for sugar, which can be used, for example, for baking cookies. It is a rich source of vitamins B₁, B₂, B₃ and iron, calcium and potassium.

MAPLE SYRUP

It is less sweet, but richer in minerals than sugar. When buying a product, make sure that it contains only maple syrup (often there are substitutes: water, sugar and flavors).

FRUIT AND FRUIT CONCENTRATES

These products, whose basic ingredient is pineapples, pears, peaches, grapes or other fruits, contain a certain amount of primary nutrients. These are great additions to cakes and pastries as well as breakfast cereals. You can buy them in health food stores or do it yourself, mixing fresh fruit with fruit juice.

DATES AND OTHER DRIED FRUITS

They can be added to cakes, pastries and other products as natural “sweeteners”.

FRESH FRUIT

Fruits are an ideal way to sweeten breakfast cereals and natural yogurt.

SWEET SYRUP

Malt syrup made from barley or rice, contains a certain amount of nutrients found in the cereals from which it was produced, such as vitamins K, B, A and C and calcium. You can buy it in health food stores.

LICORICE ROOT

It gives a pleasant, sweet taste to herbal teas.

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

During her studies, she participated in numerous courses and trainings, among others in: anorexia and bulimia, celiac disease and primary lactose intolerance, population health – tacking health inequalities at regional level, fat burning and the role of hormones, oncological nutrition, infant nutrition and diet for the elderly.

During her studies she took n active part in the activities of the Scientific Circle of Dieticians at the University of Rzeszów and the organization of and participation in the 1^st, 2^nd, 3^rdNational Scientific Conference of Students and PhD Students “Medical Aspects of Human Nutrition”.

In 2016, she published in W.Kruk, M. Marć: Public health, part 4: Threats to public health and the challenges of health education. Chapter 5 (Dominika Zielińska) Influence of information and advertising provided in the mass media on the spontaneous use of drugs in the case of ailments not requiring medical intervention.
She is a highly creative individual, very communicative and with interpersonal skills, eager to learn new skills.
Her hobbies are nutrition and healthy food, music and singing, but also scientific activity.
Email: dominique.z@o2.pl

Categories: Healthy Lifestyle Weight Loss

„LIGHT” PRODUCTS

Article by Dominika Zielińska

The food industry offers a lot of products for people who care about their figure. Low-fat or low-sugar versions of many products fill supermarket shelves. However, the value of such food as helpful in slimming is debatable and some products have a worse nutritional value than their “fattening” counterparts.

NON-FAT PRODUCTS

Store shelves are filled with products recommended as low-fat, „light” or cholesterol-free. Are they healthier than their full-fat versions? The percentage of calories from fat is more important than the percentage of fat in a given product. To calculate this, we must multiply the total number of grams of fat in the product by 9, divide the result by the total number of calories and multiply by 100. We can then conclude that many foods presented as low fat are in fact very fatty products. For example, in cream cheese containing 30% fat, 86% of calories are from fat. The low-fat cheese has 15% fat, which is half of what the full-fat version is. However, when we do the calculations, we discover that the percentage of calories from fat is 73, so it is not a particularly low fat product.

Many items such as ice cream, biscuits and reduced-fat yogurt have increased sugar added to improve taste or consistency. For health and weight reduction, a better solution is to reduce the consumption of fatty foods and their substitutes and replace them with more fruits and vegetables.

WHAT IS IN THE MIDDLE?

„Light” food producers, on the one hand, eliminating sugars and fats, have to replace them with other ingredients to keep the product in its original shape. Sugars are often replaced (often in very large quantities) with synthetic sweeteners that are less caloric than traditional sugar, but their can have unpredictable effects on the body, including the increase of the level of insulin in the blood. In the case of fats, the proportion of these substances, which is not always sufficient, is reduced at the production stage. Then, starch and thickening substances are used as replacements, e.g. modified starch, locust bean gum, inulin, pectin, xanthan gum. To obtain a taste that is comparable to the traditional product, manufacturers often use substances imitating or even enhancing the taste. That is, additional portions of synthetic chemistry.

MORE THAN 0%?

Therefore, all products under the “0%” banner do not contain empty space instead of fats or sugars, but only “clever” chemicals that keep our product unchanged. Following the persuasions of producers, consumers reach for “0% sugar” snacks in the hope that eating a few pieces will not affect their waist circumference. This cannot be more far removed from the truth. Eating the “0%” product means that the body sends a faster signal that it needs more calories, so instead of 1 bar, in the short time we will eat 3 and the total caloric balance will be comparable to eating some popular bar or sometimes even higher.

DIETARY BEVERAGES

In addition to artificial sweeteners, another component that is potentially harmful to health is caffeine, found in many dietetic beverages. It causes an immediate impression of energy flow, crispness and well-being. However, it is an addictive substance and many of us need caffeine as an impulse that will help us survive the hardships of the day. Regular drinking of caffeinated beverages leads to feelings of tiredness, headaches, depressed mood, insomnia, irritability and anxiety. There are serious concerns about the potential for the influence of caffeine on the development of prostate, pancreatic and bladder cancer.

Although dietary foods and drinks are recommended for those who want to lose weight, their alleged advantages are more often advertising than reliable information. Manufacturers of many of these articles claim that they help in weight loss and when used as part of a low-calorie diet. It is true that every product, regardless of how many calories or unhealthy ingredients it contains, can help you lose weight only when used with a low-calorie diet. In fact, it is not the product, but the reduction of calories that leads to weight loss. What’s more, a good amount of such slimming product contains almost as many calories as its regular counterpart. The solution to reducing the caloric content of a meal is to use a smaller amount of such a product for its preparation.

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

Categories: Healthy Lifestyle Weight Loss

Cooking Without Fat

Article by Dominika Zielińska

WAYS OF NO-FAT COOKING

Dietary modification that is beneficial for health consists mainly in reducing the amount of fat. In addition to choosing low-fat products, we are able to reduce the consumption of fat used in cooking. This article shows how to prepare meals with reduced fat.

Steam cooking is fast, fat-free and minimizes nutrient losses. It is the most convenient method of preparing fish and vegetable dishes.

Slow cooking is another convenient way to prepare a meal, but it causes greater loss of nutrients.

Short boiling in boiling water is an indirect method between slow cooking and steaming. It is often used to prepare fish dishes. The fish or other product is put in a container with water, covered and boiled. This method requires the addition of a small amount of fat and saves most of the nutrients.

Frying or roasting without fat can be used to prepare meat and poultry dishes. Do not add oil or other fat during this process. The meat should be placed on a metal “basket” so that the fat drips from it.

Grilling is a low-fat method, suitable for making fillets of meat, poultry, fish and some vegetables, such as tomatoes and peppers. Avoid grilling over an open fire, because there is a connection between this way of baking meat and the risk of developing some cancers.

AVOID SHALLOW OR DEEP FRYING

Each type of frying causes an increase in the amount of fat in the product, so frying should be avoided. Not only does the fat cover its surface, it penetrates deeper. What’s more, heating oil to high temperatures can change its properties, causing the formation of harmful ingredients. Stir frying requires a small amount of fat, so it is healthier.

USING NON-STICK DISHES

When you have to fry something, use a pan or saucepan with a bottom to which the food does not stick. Thanks to this, you will reduce the amount of added fat. Remove the fried product from the pan when it’s ready.

REMOVING SKIN FROM POULTRY

Remove skin from poultry before cooking. Also remove as much as possible of the visible fat before cooking dishes such as roast or goulash, so that the least amount of fat is found on the plate. After cooking, cool the food and remove the coagulated fat from its surface, and then re-heat it and serve it on the table.

USE LOW FAT MILK PRODUCTS

Full-fat milk can be easily replaced with skimmed or semi-skimmed milk. Cream can be mixed with natural yogurt or replace it completely with low-fat yogurt. You can also use lean cheese instead of full fat in various dishes. Even if you need to use some fat, such as butter, its amount can be reduced by 1/3 without harming the taste of the dish.

ADDING FAT TO MEALS WHEN THEY ARE READY

For vegetables and salads, it is best to add the fat raw, i.e. make the sauce with a tablespoon of a good vegetable oil or olive oil at the end.

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

Categories: Healthy Lifestyle Weight Loss

Salt

Article by Dominika Zielińska

SODIUM (NA)

This metallic element is important for life. It is the main component of table salt, spread throughout the body in the fluid surrounding the cells. It plays a very important role in maintaining the osmotic pressure in the tissues, allowing the flow of oxygen and nutrients to and from the cells.

It stimulates kidney function and keeps calcium in a dissolved state, preventing the formation of kidney stones. It also stimulates the secretion of sweat and digestive juices, supporting digestion. Prevents heart attacks, improves mood in people with low blood pressure, who are often fatigued. Together with potassium, it participates in neurotransmission and maintains the acid-base balance in the body.

Excess sodium causes an increase in blood pressure, narrowing of the blood vessels and retention of water in the body, which leads to hypertensive disease and edema. People who suffer from high blood pressure, narrowing of blood vessels, heart disease and people who are overweight are advised to avoid salt and use a low-sodium diet.

You can replace the salt with potassium-based substitutes or use herbs and spices like celery, basil, caraway, mustard and parsley.

Sodium deficiency is rare, but it can occur as a result of excessive sweating. The most sodium is found in such natural sources as table salt, kelp, seaweed, meat, beets, carrots, beetroot stalks and nuts.

Note: Excess sodium should be balanced by increasing the amount of potassium, because sodium causes excretion of potassium in the urine.

THE REDUCTION OF SALT CONTENT IN DIET

The salt contained in the food comes from two main sources, it is added to the dish during cooking (or we are adding the dish already at the table) or it is present in the purchased finished products. To reduce the intake of salt for health benefits, it is worth using the following suggestions:

If you want to reduce salt intake by 30%, do not add it to the dishes while cooking and remove the salt shaker from the table.
In order to reduce the salt intake by 60%, do not add it to the dishes while cooking, remove the salt shaker from the table and do not used ready-made salted food products during preparation (containing the so-called added salt)
Try to replace the salt with herbs and spices.

IS THE SEA SALES BETTER THAN ORDINARY SALT?

Salt sold in stores can be referred to as, for example, table salt, rock salt, sea salt. The sodium content in each salt variant is identical. Because sodium is the element whose excessive consumption harms health, the advantages or health benefit of any salt variety over another is irrelevant.

PRODUCTS CONTAINING ADDED SALT

All of the products listed below can contain a lot of salt, which was added during preparation, so it is best to avoid them. If possible, study the composition of the product on the label to make sure it is not adhered to.

Bacon, ham, salted beef, burgers, pâtés, canned meat
Fish fingers, crustaceans, smoked fish, canned fish
„Instant” dishes
Some breakfast cereals containing a lot of fiber, referred to as “healthy”
Prepared soups and sauces in bags or cans
Broth, mushroom cubes, etc.
Butter (except unsalted), margarine, cheese
Puffs, salted nuts, salty sticks and other types of snacks

SALT REPLACEMENTS

There is evidence that salt adversely affects blood pressure increases the risk of serious diseases such as heart attack or stroke. However, there are several ways to replace table salt with its healthier counterparts or substitutes.

Unpurified sea salt

Sea salt contains a lot of minerals and trace elements that can offset its potentially harmful effects. You can buy it in health food stores. However, like regular salt, it should be used in moderation.

Low-sodium, high-potassium salt

The main ingredient of this salt is potassium chloride, not sodium. It is now widely used for the benefit of health. Some studies have shown that potassium helps in lowering blood pressure.

Dried chopped vegetables or herbs

There are salt substitutes consisting of dried vegetables and spice plants or only herbal spices. They can be used as natural spices, reducing or even eliminating the need for salting dishes.

Thanks to the use of aromatic plants instead of salt, we can get the perfect taste of dishes and improve your health.

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

Categories: Healthy Lifestyle

Yoghurt

Article by Dominika Zielińska

Increasingly popularized as a healthy food, yogurt has been consumed for centuries in many long-lived nations of the world. Now re-discovered as a probiotic, it is simply fermented with the participation of various strains of bacteria, including Lactobacillus acidophilus and Bifidobacteńum bifidum. Bacteria make the milk curd, and this happens thanks to the transformation of milk sugar into lactic acid. One of the biggest advantages of yogurt is that it strengthens the intestines, introducing “friendly” bacteria into them and contributing to the growth of intestinal bacterial flora.

Intestinal flora bacteria support the digestion and absorption of food, produce B vitamins, prevent the growth of pathogenic microorganisms and inhibit internal digestive processes. They also contribute to healthy intestinal acidity.

Yoghurt is especially beneficial for people who treat themselves with antibiotics, those who eat a lot of sweets, and those who drink chlorinated water, as well as those who have “depleted” friendly bacteria in one way or another.

It also helps in the synthesis of vitamin K, preventing internal bleeding, and reducing cholesterol level, reduces the risk of cancer, in particular colon cancer.

Do the health benefits of this so-called 'superfood' ring true?

All the advantages of yoghurt should be added to its huge nutritional value. It is rich in high quality protein, vitamins and minerals: it contains vitamin A, a complex of vitamins B, vitamins E and D, it is a great source of easily absorbed calcium, potassium and phosphorus, it contains only a moderate amount of sodium. It is also highly digestible – most of the protein is digested within an hour.

It is of great value as a food used in cases of mucus of the digestive system, colitis, constipation, disorders in the secretion of bile, bloating, bad breath, high cholesterol, migraines and nervous exhaustion.

In addition, it serves people who can not consume milk in a different form due to lactose intolerance.

PROBIOTICS

This is the general name of all products that regenerate the intestines and rejuvenate the whole body. Probiotics stimulate the growth of intestinal bacterial flora, reducing the risk of diseases caused by microorganisms. In general, they ensure the health of the body as opposed to antibiotics and contraceptive pills that promote intestinal disease processes.

The probiotics include: yogurt, buttermilk and sour milk, digestive enzymes, FOS (fructooligosaccharides), sauerkraut, miso and thorium.

Yoghurts and sour milk contain cultures of friendly bacteria such as Lactobacillus acidophilus and Lactobacillus bulgaricus, Bifidobacteria longumand Streptococus thermophilus, which are generally mentioned on the labels. Regular consumption of foods containing these bacteria is very beneficial to the body. They support the absorption of nutrients, increase the production of vitamins, maintain an adequate level of acidity in the intestines, increase resistance to diseases and prevent the development of intestinal cancer, as well as decreasing susceptibility to yeast overgrowth.

FOS is a type of sugar that selectively nourishes only friendly bacteria and stimulates there development. Excessive growth of pathogenic bacteria in the intestines is associated with such ailments as: allergies, eczema, bad odor from the mouth, constipation, arthritis, headaches, sinus disease, high cholesterol, colitis, yeast, mycosis and cystitis.

BACTERIAL MILK (LACTOBACILLUS)

The general name of the group of bacteria that live in the intestines, forming part of their bacterial flora.

They do not have flagella, do not produce survival forms, are acid-resistant. They belong to the “good” bacterial group, because they are extremely important for the proper course of the nutrient absorption process. They are involved in the transformation of carbohydrates in the intestine into lactic acid. They inhibit the growth of candida albicans yeast (causing mycosis). The intestinal flora is strengthened by lactic bacteria abundantly found in yoghurts. They can relieve many ailments, such as rotting food in the gut, vaginal yeast infection in women, constipation or flatulence, and even prevent them. The main enemy are antibiotics, which kill all bacteria, both “bad”, pathogenic as well as “good”. Therefore, it is very important to supplement the bacterial flora during antibiotic treatment, eating as much yogurt as possible and taking special capsules containing live bacterial cultures.

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

Categories: Food for Health

Eggs

Article by Dominika Zielińska

They provide more nutrients per calorie than all other animal products except milk. They contain about 73% water. On average,
1 piece has about 6 grams of protein, 5.75 grams of fat and 0.45 grams of carbohydrates.

They are considered the best source of valuable protein: are low in fat, rich in vitamin A, low in calories and cheap. Eggs contain perfectly balanced nutrients: many B vitamins (B1, B2, B6, B12, niacin and pantothenic acid) and many minerals and trace elements such as iron, zinc, selenium, phosphorus, calcium, magnesium, potassium and sulfur in particular. Egg yolk is rich in sulfur, contained in two amino acids – cysteine and methionine – which play an important role in building the body’s resistance to disease.

For many years, it was claimed that eating eggs leads to an increase in cholesterol. It is true that egg yolk contains 275 mg, but it is balanced by the abundant lecithin (1700 mg) that emulsifies cholesterol preventing its absorption. Only people with a disorder called hyperlipoproteinemia should avoid all foods containing cholesterol.

Notice: raw eggs contain avidin – a protein that binds biotin (a vitamin from group B) and interferes with its absorption.

LECITHIN

Lecithin is a waxy substance, present in all cells of the body and various foods. It consists of a compound of the group of vitamins B: choline. Lecithin is essential for the body: it accounts for 30% of the dry mass of brain tissue and 73% of liver fat.

Lecithin helps in transferring fat in the body and together with cholesterol it produces bile. It has a significant ability to emulsify, thanks to which it supports the dissolution of small gallstones, reduces the size of fat molecules in the blood, lowering cholesterol levels and preventing then atherosclerosis.

It is said that lecithin is the “food for the brain” because its component – choline – undergoes transformation in the brain into a neurotransmitter that affects the functioning of the intellect and memory. Lecithin preparations may be useful for people with mental work, and its best natural source is unprocessed fresh vegetable oils, egg yolk, nuts, seeds and soy. In liquid form, granules and capsules are available in pharmacies and health food stores.

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

Categories: Food for Health

Bad Drain

Article by Dominika Zielińska

When digestive processes run quickly and efficiently, the body assimilates the right amount of nutrients. If digestion occurs too slowly, the undigested food ferments
in the intestines causing abdominal discomfort as well as inadequate absorption of nutrients.

What are the causes of bad digestion?

Inaccurate chewing – most often caused by eating too fast. Chewing plays a very important role in the digestive process. Insufficient shredding of food impedes digestion and absorption of nutrients.
Large meals – the digestive system can process a certain amount of food at a given time. The more you eat, the lower your chances of digesting the food you consume.
Drinking too much liquid during a meal – fluids taken with food dilute the digestive juices secreted in the digestive system (gastric acid, pancreatic, intestinal, bile). Dilution of these juices worsens the efficiency of digestion and disrupts its course, because they are not in the right amount and concentration.
Late meal time – at the end of the day, digestive processes slow down, so late suppers are a frequent cause of gastrointestinal discomfort.
Stress – as commonly known, stress adversely affects digestive processes. During stressful time, the gastric mucosa may be irritable.
Insufficient release of acid or digestive enzymes – some people do not produce enough stomach acid or digestive enzymes.

What ailments are associated with poor digestion of food?

If the digestion is incomplete, the undigested food is fermented in the intestines. This is the cause of gas overproduction, flatulence, nausea, bloating and discomfort
in the abdomen. Incorrect digestion often leads to constipation, diarrhea, and sometimes alternating occurrence of these disorders.

Do your best:

Thoroughly chew the food – each bite should be chewed 20 – 30 times.
Thanks to this, the digestive system will be able to stimulate the secretion of enzymes, and the shredded food will be absorbed faster.
Consume a few small meals – hearty meals can overload the digestive system, so avoid eating large meals.
Keep the appetizing look of your meals – this promotes the secretion of digestive juices, which facilitates digestion.
Avoid eating at a late time – do not eat directly at bedtime, because food will stay in your stomach overnight.
Do not use drugs for indigestion (unless instructed by a doctor) è antacids reduce the efficiency of digestion.
Eat slowly – the feeling of fullness develops around 20 minutes into a meal. By eating slowly we will avoid overeating.
Eat in peace – eat a meal without doing any work, without stress and without disturbing it by watching TV, reading or other activities.
Eat without hurry – dedicate enough time to a meal to eat slowly with pleasure and then relax for a few minutes.

Websites with good digestion advice:

https://therealfoodrds.com/5-ways-to-improve-your-digestion-naturally/
https://www.rd.com/health/healthy-eating/foods-bad-digestive-health/
https://www.everydayhealth.com/digestive-health/tips-for-better-digestive-health/

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

Categories: Healthy Lifestyle

Hydration vs Dehydration

Article by Dominika Zielińska

When we think about nourishing ourselves, we often forget about proper hydration
of the body… and after all, water is essential for the proper functioning of the body. Water should constitute 50 – 65% of body weight depending on many factors, including sex and age.

How much water should you drink?

It is assumed that per 1 kilogram of body weight we need 30 ml of water per day. Thanks to this you can now easily calculate how much you should drink a day.

E.g: A person weighing 70 kg should drink 2.1 liters of water daily. (70 kg x 30 ml = 2.1 L)

When should you drink more water?

Our system regulates the water content in our body every day, but there are situations in our lives, in which we need more water. These are among others:

high physical activity, competitive sport
fever
diarrhea, vomiting
taking thermoregulators or diuretics
being in a country where there temperature is always high

What happens if this water runs out in our body?

dizziness
muscle pain, cramps
abnormal heartbeat
abdominal pain
constipation
drop in blood pressure

How easy is it to recognize dehydration?

The color of urine is provides information for us and tells on how dehydrated or hydrated we are.

*picture from „Nutrition Guide – True Sport USADA” p. 25.*

What liquids to choose?

It is best to consume non-carbonated mineral water, but you can also choose weak herbal infusions and weak tea without sugar. A good source of water is fresh fruit
and vegetables or 100% fruit/vegetable juices without added sugar that provide additional nutrients, especially vitamins and minerals.

Good advice!

Do not wait until you feel a dry throat… Drink water, maintain a constant level
of hydration and enjoy the well-being all the time!

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

Categories: Healthy Lifestyle

Psychological aspects of obesity

Article by Karolina Jakiel

Obesity is defined as a state of pathological increase in the amount of fat in the body, which is also an integral component of the body. It is the fastest-spreading disease of the 21st century. It is a global problem. Both the causes and the effects of obesity have a diverse character. Obesity, in addition to physiological complications, can also lead to problems with the social and psychological basis of the individual. Scientific research shows that obese people have a negative self-image, reduced self-esteem, lower self-efficacy, difficulties with changing situation, and often suffer from mood disorders resulting in depression.

Psychological effects of obesity

Excessive body weight can lead to numerous psychological problems as follows:

Depression and mood disorders

Scientific research proves a close relationship between obesity and the symptoms of depression and between obesity and an episode of depression in an interview. Among women with obesity, higher BMI was associated with a higher incidence of depression and suicidal thoughts.

There are also cases in which depression is the cause of obesity. The reason for this may be taking antidepressants or eating too much food as a way to deal with a depressed mood. These people often reach for high-energy products such as sweets and fatty foods. Sweets cause the secretion of serotonin called the happiness hormone, however, this condition doesn’t last too long. It is followed by remors, a reduced mood, and a sense of inefficacy. Ingestion of excessive high-calorie products causes an increase in body weight, its increase causes a worse mood, the patient tries to cope with this state again by overeating, which leads to a vicious cycle.

Decreased sense of self-efficacy

Self-efficacy refers to the individual’s beliefs about one’s ability to mobilize energy and cognitive resources to meet the demands of the environment. Our own efficacy influences the making of right decisions as well as formulating and achieving goals. People with low self-efficacy are afraid to undertake new tasks and challenges. They are dominated by feelings of powerlessness and lack of influence on a given situation. The state of reduced self-efficacy impedes the process of introducing nutritional changes and adhering to the undertaken task.

Feeling negative emotions

Unsuccessful attempts to reduce excessive body weight can cause a growing sense of guilt, resentment, a sense of injustice, and a sense of shame caused by your own appearance. A negative perception of your own appearance also contributes to a lower self-esteem. In some cases, low self-esteem is additionally strengthened by negative reactions from others, lack of support and incorrect stereotypes about obese people.

A negative image of your own body

Pressure from culture and society regarding an ideal figure in obese people may cause dissatisfaction with their appearance. In addition, negative opinions of other people and comparisons with others will have a negative impact on the perception of yourself.

Obsessive thinking about food and calories

Obese people who are on restrictive diet are obsessively paying attention to food and calories. For people with obesity focusing on food is better than focusing on body weight. Trying to stop thoughts of eating paradoxically causes more frequent thinking about eating and the desire to reach for food.

Eating disorders co-occurring with obesity

Obesity is also accompanied by eating disorders such as binge eating disorder, nightly disorder, sleep-related eating disorder, bulimia nervosa and numerous addictions, including addiction to food.

Effects of diets

In many cases, the decision to change eating habits and the slimming process is an additional source of tension. People who are on restrictive diets often experience depression, anxiety, irritation, irritability, as well as frequent and exaggerated thinking about food. However, these conditions only apply to some people on low-calorie diets. In other people, weight reduction can significantly reduce the sense of anxiety and improve their mental functioning.

Karolina Jakiel – master of dietetics specialist in psychodietetics.
She obtained her master’s degree at the University of Rzeszow in Poland, completed post-graduate studies in psychodietetics at the University of Social Sciences and Humanities (SWPS University) in Katowice in Poland.
During her studies, she participated in numerous courses and trainings, among others: diagnostics in the office of a dietician, insulin resistance, psychodietetics, sports dietetics, oncological dietetics, and diet for the elderly.
During her studies she took an active part in the activities of the Scientific Circle of Dieticians at the University of Rzeszow.
She is interested in healthy eating and shares her ideas through her profile in social media.

Categories: Healthy Lifestyle Weight Loss

Gluten-free diet – what to know about it

Article by Karolina Jakiel

What is gluten?

The definition formulated by FAO / WHO defines gluten as a protein fraction that is as insoluble in water and 0.5 M NaCl present in wheat, rye, barley, oats and their derivatives, as well as in hybrid varieties, i.e. triticale

In the medical sciences, a more concise gluten definition is used, which applies only to the ethanol soluble prolamin fraction, including

-wheat – gliadin

-rye – secalin

-barley – hordein

Damage to small intestine cells after ingestion of cereal products naturally containing gluten depends on the amount of nitrogen in the prolamin fraction, as well as their composition and amino acid sequence.

Based on studies have been conducted, it was shown that fragments with a small amount of proline are not harmful to people with hypersensitivity to gluten, and that the most toxic is the proline-rich sequence at the gliadin N-terminus.

Gluten-free diet

A gluten-free diet consists of eliminating products containing gluten, prolamin found in wheat, barley and rye from the everyday diet.

People on a gluten-free diet should eliminate such products as: barley (barley groats, pearl barley) wheat and its products, bulgur grits, semolina, couscous, spelled, rye and triticale.

It is also recommended to eliminate oat products due to the likelihood of grain contamination in the production process.

In addition, people on a gluten-free diet should not buy ready-made meat dishes, breaded meat, vegetable fish, dairy products with the addition of cereals or barley malt, wheat germ oils, cakes and pastries from gluten-free cereals, cereal coffee, baking powder, soy sauce.

However, gluten-free foods contain much less protein, B vitamins, magnesium, iron, zinc, copper and fiber. However, they contain higher amounts of fat, saturated fatty acids, trans fatty acids, salt and sugar.

Indications for using a gluten-free diet

-> Celiac disease is a genetically determined food hypersensitivity to gluten found in cereals. It is recognized as a systemic autoimmune disease and is characterized by the presence of specific antibodies in the serum, the presence of HLA-DQ2 or HLA-DQ8 haplotype and enteropathy.

This disease consists in disorders of digestion and intestinal absorption, leads to the disappearance of intestinal villi, which prevents the absorption of nutrients from food.

This disease affects people of all ages: children, but also adults, who initially were asymptomatic.

It is also found to be more frequent in women than in men.

Typical symptoms include chronic or recurrent diarrhea, bloating, nausea, abdominal pain, stinky stools with undigested food leftovers, sudden or unintentional weight loss. Less characteristic symptoms are weakness, chronic fatigue, irritability, depression, anemia.

->Duhring desease- dermatitis herpetiformis is a cutaneous manifestation of gluten intolerance. It is called the dermal form of celiac disease and often occurs in the same families where celiac disease sufferers.

Ailments mainly affect skin eruptions and pruritus, and to a lesser extent, bowel disorders. Skin lesions are most often located on the knees, elbows, near the sacrum, the buttocks, the area of the shoulders, the face and the scalp.

This disease affects mainly children, however, there are cases of its occurrence in adults.

->Non-celiac gluten sensivity (NCGS) the type of food intolerance caused by gluten intake associated with the occurrence of symptoms in patients who were excluded celiac disease and intolerance to gluten. The most common symptoms are abdominal pain, persistent flatulence, unjustified anxiety and sleep disturbances, headaches, fatigue, diarrhea and muscle pain. The condition for NCGS diagnosis is the effectiveness of using a gluten-free diet and the return of symptoms after the gluten has been implemented. This disease entity, however, requires further research.

-> Allergy to wheat can occur in two forms: immediate (IgE-dependent) and delayed (IgE independent). Allergy to wheat can be manifested by skin reactions, ailments in the digestive and respiratory system. WHO has announced 21 allergens responsible for allergy to wheat.

The unfounded implementation of a gluten-free diet in a healthy person

Gluten-free diet is increasingly used by health conscious people, this is largely due to marketing activities promoting gluten-free products and emerging pseudoscientific information. A study by Marcason shows that there is no evidence of the benefits of a gluten-free diet to reduce body weight. This diet contains a small amount of fiber and is associated with the probability of a shortage of nutrients.

In other studies, it was concluded that reduced intake was associated with a reduced amount of fiber in the diet, which contributed to an increased risk of cardiovascular disease.

In 2017 the American Heart Association concluded that a higher intake of gluten, including fiber, was associated with a lower risk of developing type 2 diabetes.

Research by Jenkins et al. shows that higher fiber intake has a positive effect on lowering triglycerides and LDL cholesterol.

The elimination of products containing gluten from the diet adversely affects the intestinal flora, which has been confirmed in people with celiac disease

More information:

-Marcason W. Is there evidence to support the claim that a gluten-free diet should be used for weight loss? J Am Diet Assoc. 2011; 111(11): 1786

-Lebwohl B, Cao Y, Zong G, et al. Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study. BMJ. 2017; 357: j1892

-Lebwohl B, Hu F, Sampson L, et al. Low gluten diets may be associated with higher risk of type 2 diabetes. American Heart Association Meeting Report Presentation. 2017; 11.

-Jenkins DJ, Kendall CW, Vuksan V, et al. Effect of wheat bran on serum lipids: influence of particle size and wheat protein. J Am Coll Nutr. 1999; 18(2): 159–165

-Jenkins DJ, Kendall CW, Vidgen E, et al. High-protein diets in hyperlipidemia: effect of wheat gluten on serum lipids, uric acid, and renal function. Am J Clin Nutr. 2001; 74(1): 57–63,

-Caminero A, Nistal E, Herrán AR, et al. Differences in faecal bacteria populations and faecal bacteria metabolism in healthy adults and celiac disease patients. Biochimie. 2012; 94(8): 1724–1729

-De Palma G, Nadal I, Collado MC, et al. Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects. Br J Nutr. 2009; 102(8): 1154–1160

Categories: Food for Health

Dietary fiber – what’s in it?

Article by Karolina Jakiel

Dietary fiber consists of substances of vegetable origin belonging to carbohydrate food group. Dietary fiber is not digested and absorbed in the small intestine, but undergoes partial or complete fermentation in the large intestine. Fiber induces local reactions associated with the presence in the digestive system, and systemic reactions affecting metabolism.

The fiber consists of the following substances that are soluble in water: cellulose, hemicellulose, lignin. There are also pectins, gums and mucilage that do not dissolve under the influence of water.

Health-promoting effect of fiber:

– products containing dietary fiber have a protective effect if there is a risk of cancer of the large intestine, pancreas and colon.

There are several processes to protect against cancer, including shortening the time of intestinal transit, increasing the stool volume, binding bile acids and carcinogenic compounds, increasing the pH of the intestinal content, stimulating the development of beneficial microflora and stimulating fermentation in the large intestine.

-the presence of fiber results in a faster feeling of satiety, which lasts longer. A high fiber diet is a good solution for people on a weight loss diet and for people who have a snacking problem.

-cellulose and lignin, or insoluble parts of fiber, do not decompose through the intestinal flora, which has a beneficial effect on the acceleration of intestinal peristalsis, as well as limiting the energy value of food

-foods with a lot of fiber reduce the postprandial response of insulin and glucose. In this way, they improve the lipid profile and have a beneficial effect on the treatment of diabetes.

-cellulose, hemicellulose and lignin, i.e. the soluble fiber parts, absorb bile salts in the intestine. As a consequence, this leads to a reduction in total cholesterol, triglycerides and LDL.

– fiber plays a key role in the treatment of constipation. The water soluble fractions become a gel, which limits the intestinal transit and the absorption of other substances. Fatty acids and bile acids are transformed into substances of a laxative character. During the fermentation an increased amount of carbon dioxide and methane are formed. These substances increase the mass of stool and soften it.

-short-chain fatty acids lower the pH, increase the amount of intestinal flora bacteria, which in turn causes a reduction in the amount of pathogenic bacteria and the increase of the gastrointestinal epithelium.

Basic functions of water-soluble fiber

→ regulation of intestinal peristalsis, increase of fecal mass volume, reduction of intestinal transit time

→ postprandial glycemic control

→ lowering of total cholesterol, LDL cholesterol, triglycerides

→ regulation of bile acid metabolism, prevention of gallstones

→ increasing the feeling of fullness

→ prebiotic operation

→ lowering of blood pressure

→ removing toxins from the body

Basic functions of water-insoluble fiber

→ beneficial action in constipation

→ stabilization of sugar level

→ regulation of lipid metabolism

→ prevention of cholelithiasis

→ reduction of body weight

→ prevention of colon cancer

→ lowering of blood pressure

→ removing toxins from the body

How much fiber should you provide?

Terapeutic Life Changes recommends eating 20-30 g fiber daily for the prevention of cardiovascular diseases. In diabetes, this amount increases to 50g.

Current WHO recommendations say about 25-40 g per day. The upper limit of intake is recommended in the case of intestinal problems or when using a high-protein diet.

It is also worth paying attention to the amount of water drunk. A minimum of 2 liters of water should be drunk daily. If you drink too little, you may get constipation.

It was found that an excessive intake of fiber will disturb the absorption of fats and thus fat-soluble vitamins (A, D, E, K).

Phytic acid associated with fiber limits the absorption of calcium, zinc and iron.

Too much fiber can cause diarrhea.

There are diseases in which fiber intake is limited or even forbidden. These include: inflammation of the stomach, pancreas, bile ducts, intestines and anemia.

Where to find fiber?

Soluble fiber occurs in

– fruits (plums, bananas, pulp of apples and pears, apricots, peaches)

– vegetables (broccoli, carrots, Brussels sprouts, artichokes, kohlrabi, potatoes, onions),

– cereal products (oatmeal, rice, groats, bran)

– legumes (soybeans, beans)

– psyllias plantain seed husks

Insoluble fiber is found in:

– wholegrain food

– wheat bran, barley bran, corn

– nuts

– pumpkin, sesame and sunflower seeds

– vegetables (cauliflower, Chinese cabbage, tomatoes, spinach)

– fruit (raspberries, avocados, bananas, kiwi)

Categories: Food for Health

Can we eat water? – Fruits and vegetables as a source of water

Article by Karolina Jakiel

Drinking water is one of the most important activities that should be performed every day. Water has many important functions in the human body: it is a structural part of tissues and cells, affects the digestive process, supports the transport of nutrients and participates in the regulation of body temperature. Deficiency can cause many serious health consequences. However, this seemingly easy thing is in fact often overlooked by many people. But there is a way to deliver this valuable ingredient to our body. On warm days it’s worth the water .. eat! Yes, I suggest eating water. Every day, about one-third of the water taken by adults is supplied in a solid food, the majority comes from fruits and vegetables. When eating fruits and vegetables, we supplement water, but also vitamins and minerals.

What are the products that are worth reaching for?

Cucumber

92-95% of cucumber is water.
This discrepancy is conditioned by the variety of cucumber. Has small amounts of vitamins A, C and B vitamins (B1, B3 and B6). These are found in the cucumber pulp. In addition, there are also folic acid and certain minerals: zinc, iron, potassium, phosphorus, calcium, sodium and magnesium. It is refreshing in taste, juicy and crunchy. Perfect for salads or drinks.

Zucchini

Zucchini consists of 94% water.
It has a very low energy value, 100 g is just 15 kcal. It is rich in minerals, such as iron, magnesium or potassium, B vitamins, vitamin C, which strengthens the body, vitamin A, which has a positive effect on vision and vitamin K, involved in hematopoietic processes.

Watermelon
Watermelon contains 92% water.
In addition, it contains vitamin C, which affects the immune system, the condition of blood vessels, makes the skin more elastic and improves its condition, vitamin A affecting the improvement of vision, vitamins B1, B2 and B6 and minerals: potassium, magnesium, copper, calcium, phosphorus , iron, zinc, sodium, manganese. In addition, we find citric and malic acids in the flesh that give the fruit a characteristic taste, as well as β-carotene and lycopene, which act together as antioxidants. Watermelons have refreshing and quenching thirst, and on hot days help to reduce body temperature, preventing overheating of the body.

Melon

90% of this fruit consists of water.
Has a slightly laxative and diuretic effect, which is also used to treat kidney and urinary problems. It has oxidative properties due to the presence of beta-carotene and vitamin E. It is a rich source of vitamins: A, C, D, P, and also from the group of B vitamins (B1, B2, B6). Has folic acid recommended for pregnant women, but also magnesium, iron, calcium, potassium, iodine and phosphorus

Celery
Water contributes towards 96% of this vegetable. Stalks of celery contain vitamins A, C and E, calcium, potassium, phosphorus, zinc, magnesium and iron and small amounts of folic acid.
It is a low calorie product containing about 5-7 kcal in 100 g of the product, thus supporting the process of slimming, has properties that remove toxins from the body, cleansing it and improving its function. It also stimulates the digestive processes and prevents constipation, which is promoted by the content of fiber.

Peppers

92% of peppers is water. It is rich in β-carotene, that is provitamin A. Paprika also contains vitamin A, a large amount of vitamins C and E and vitamins from the group B. In its composition contains folic acid, which ensures the proper development of the child’s nervous system. It contains a number of minerals including calcium, potassium, iron, magnesium and copper. It’s a source of dietary fiber, which supports the digestive system. Consuming paprika has a positive effect on eyesight, strengthens blood vessels, regulates blood pressure, improves the body’s immunity. Hot peppers thanks to the presence of capsaicin support the fat burning process. However, they aren’t recommended for people with digestive problems.

Grapefruit

Grapefruit contains 90% water.
It’s characterized by a high content of vitamin C, is also rich in B vitamins

(folic acid, thiamine, riboflavin, niacin) and large amounts of vitamin E, which enhance antioxidant effects. This fruit is recommended during slimming diets due to its low calorie content. Grapefruit has antioxidant properties (lycopene, naringenin) that prevent cancer and destroy free radicals. It positively affects the level of LDL cholesterol and blood pressure, improves the immune system (vitamin C) and improves liver function. However, neither the fruit nor the juice should be consumed with anti-cancer drugs, statins and medicines for hypertension.

Pineapple

It consists of 87% water. Pineapple is rich in vitamin C, which strengthens the body and protects against infections. You will also find vitamins from the B group (B1, B2, B6), A and PP. In addition is also contains copper, zinc, iron, manganese or potassium.
Pineapple through the fiber contained in it regulates the intestinal function and gives a feeling of satiety

Tomato

Tomato is 94% water.
They contain a large dose of vitamin C, which increases the body’s resistance and strengthens the walls of blood vessels. Tomatoes also contain folic acid, vitamin K, A, B1, B2 and B6, which are responsible for proper cellular functions. They contain dietary fiber, potassium, calcium, phosphorus, iron, magnesium and sodium. Tomatoes are recommended for people diagnosed with diabetes due to the low glycemic index. They have antioxidant properties and have a positive effect on the functioning of the nervous and circulatory systems.

Categories: Healthy Lifestyle

About coffee over coffee – is coffee harmful?

Article by Karolina Jakiel

Coffee is one of the favorite drinks of most people. Often the first thing we do after waking up is drink coffee. We reach for it in the moment of pleasure or the moment of fatigue. This drink has many health benefits and it is one of the most popular drinks in the world.

Coffee contains over 1000 active compounds. Among them, caffeine, kafestol, chlotogenic acid and diterpenes are distinguished. Caffeine is a natural ingredient of vegetable origin. It also occurs in the leaves of the tea bush and cocoa seeds.

The above-mentioned ingredients have a potentially beneficial effect, including oxidative, anti-inflammatory or antineoplastic activity. The final effect of coffee is influenced by the type of coffee, the burning of grains, the method of making coffee and the predispositions, including the genotype and intestinal microbiota of a person consuming coffee.

On the basis of research that has been conducted it was hypothesised that the daily intake of 3 cups of coffee was associated with a lower risk of premature death.

In addition, consumption of 3 cups of coffee was also associated with a lower risk of death due to cardiovascular diseases, stroke and ischemic heart disease

People who drink from 3 to 5 cups of coffee a day are less likely to have cardiovascular disease, coronary heart disease and stroke.

Consumption of one extra cup of coffee daily among non-smokers reduces the risk of death from cancer by 2%.

People who drink coffee were less likely to have cancer of the prostate, endometrium, mouth, skin and liver.

The research shows that people who consume coffee in comparison with people who do not drink coffee are less exposed to the risk of liver cirrhosis and non-alcoholic fatty liver disease.

In the case of non-alcoholic fatty liver disease, the risk was reduced by 30%.

Consumption of coffee was also associated with a significantly lower risk of cholelithiasis.

Both caffeinated and decaffeinated coffee have a significant influence on the prevention of type II diabetes.

In addition, coffee protects against neurodegenerative diseases such as Parkinsons and Alzheimers diseases.

Despite the positive effects of coffee it is not indicated in pregnant women. High and low consumption of coffee by pregnant women was associated with a higher risk of low birth weight, pregnancy loss and premature birth in the first and second trimester. Caffeine readily crosses the placenta and the enzyme metabolizing coffee in the fetus is low.

In addition to the positive effects of coffee consumption, incidents report an increased risk of fractures among women who consume coffee, while in men the risk is much lower, however, this topic requires further research.

People who suffer from reflux disease should give up drinking coffee since increases the secretion of gastric juice making symptoms worse.

Consumption of coffee definitely more often brings more benefits than damage. Contrary to the circulating opinion on the dehydrating effect of caffeine, studies have proven that moderate consumption of caffeine (4 mg / kg body weight – 4 cups) does not adversely affect the body’s water content. Intake of coffee in moderation contributes to the daily need for liquids without causing a harmful effect on the balance of fluids in the body.

Caffeine in the amount of 100 – 300 mg affects the central nervous system, thanks to which it supports thought processes, supports concentration, improves short-term memory, reduces fatigue and drowsiness.

Based on current knowledge caffeine intake ranges from 400 mg per day are safe for health . Consumption of this amount of coffee does not cause adverse health effects and may be associated with possible benefits. However, it should be remembered that excessive consumption of caffeine may result in insomnia, hyperactivity, arrhythmia and stomach problems. People with reflux disease, pregnant women and nursing women, people with osteoporosis and high blood pressure should limit caffeine intake.

More information:

R. Poole, O. J Kennedy, P. Roderick, J. A Fallowfield, P. C Hayes, J. Parkes; Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes; Cite this as: BMJ 2017;359:j5024
S. C. Killer , A. K. Blannin, A. E. Jeukendrup: No Evidence of Dehydration with Moderate Daily Coffee Intake: A Counterbalanced Cross-Over Study in a FreeLiving Population. PLOS ONE. January 2014 | Volume 9 | Issue 1 | e84154
Nawrot P., Jordan S., Eastwood J., Rotstein J., Hugenholtz A., Feeley M: Effects of caffeine on human health. Food Addit. Contam. 2003, 20, 1, 1-30
Smith A.: Effects of caffeine on human behavior. Food Chem. Toxicol. 2002, 40. 1243-1255

Categories: Food for Health

Forever Young

SOME PEOPLE ARE LUCKY ENOUGH TO HAVE INHERITED NATURAL ANTIAGEING GENES. THE REST OF US HAVE TO WORK AT IT. DANIELA ALLEN FINDS OUT HOW.

Article as appeared on A&H Magazine 24th April 2014

I am always intrigued by those who look young despite their age. I particularly remember one university lecturer who stood out for his joie de vivre, youthfulness and positive outlook on life, even though he was approaching retirement age at the time. He was dedicated, content and rarely seen in a foul mood. He was young at heart, didn’t focus much on aesthetics but was evidently fit and healthy. As we wondered how he kept this up, he explained “Young people make me feel young. Youth generates youthfulness”. He said he was a firm believer in healthy living, exercise, good food, helping others, and mind-over-matter. That works for him, but different people deal with ageing differently. Some resort to cosmetics, cosmetic surgery or botox to make them feel and look younger. Others prefer the more natural approach. They start a new sport, become involved in philanthropic organisations, take up an organic lifestyle, practice meditation, take up yoga or increase their exercise whatever that may be. Still, what works for someone else might also work for you, so we asked readers and specialists what they think.

5 SIMPLE BEAUTY TIPS

Load skin with antioxidants, using good products to fight wrinkles.
Target the eye area. The skin around your eyes is thinner and more delicate so give the eye area some extra attention every day.
Protect against sun damage by applying sun protection cream and wearing sunglasses.
Exfoliate and cleanse your skin regularly.
Prevent hair loss.

A WORD ON STYLE AND GROOMING

Francesca Scerri Rizzo, an aesthetician, says “When addressing ageing, we should really be tackling what it is that leads to ageing skin. Primarily it is the sun’s rays that we should be protecting ourselves from. It is very important to use a sunscreen that will prevent pigmentation and uneven skin tone. We also need to follow a healthy diet, to keep hydrated and to exercise regularly.” As a holistic therapist, Ms Scerri Rizzo says she is a firm believer in remaining as stress-free as possible: “Taking time to care for oneself, getting enough sleep and always finding something happy to smile about.”

Caroline Paris, a fashion stylist says as a stylist her main focus is the final look rather than whether certain clothes are age appropriate or not. “It’s more about the style than the actual clothes. The same pair of jeans can be styled to look great on both a 20-year old and a 40-year old depending on what else it is paired with,” she says.
As we mature, she says one should give less importance to having lots of clothes and trendy items and focus more on buying what she calls ‘investment pieces’: “The idea is to invest in a few key pieces of high quality that will last for many years and that can be adapted to be worn with many different outfits.”

EATING FOR HEALTHY HAIR

Thinning hair is one of the signs of ageing. Prolong hair health by eating right.

OMEGA 3 fatty acids reach both the hair shaft and the cell membranes in the scalp. Omega 3 fatty acids nourish the follicles and promote healthy hair growth. Eat flaxseeds, walnuts, salmon, tuna, kale, Brussels sprouts, and rapeseed oil.

Make sure you get enough ZINC. It boosts tissue growth and repair, helping your scalp and hair stay healthy. It also regulates hormones – including testoserone – and helps maintain production of oil-secreting glands on the scalp that help your hair grow. Eat chickpeas, wheat germ, oysters, beef, veal liver, and roast beef.

Eat a diet rich in HIGH QUALITY, NATURAL PROTEIN. The foods to eat: Greek yogurt, eggs yolks, kale, peanuts, beans, peas, lentils, tofu, chicken and turkey.

Make sure you eat foods that are rich in IRON for healthy blood, which helps deliver oxygen to the body’s cells. A lack of iron will result in your blood not being able to carry enough oxygen to your scalp for good hair growth. Eat dark leafy vegetables, whole grains, beans, red meat, turkey, egg yolks, clams, mussels, and oysters.

VITAMINS A and C contribute to the production of sebum, the oily substance that protects your hair naturally. Foods to eat: Swiss chard, spinach, broccoli, sweet potatoes and pumpkin.

Magnesium is also needed for good hair growth. Foods to eat: almonds, spinach, cashews, lentils, brown rice and halibut. Selenium helps stimulate hair follicles to encourage new hair growth. Foods to eat include: almonds, spinach, cashews, lentils, brown rice and halibut.

READERS ON WHAT KEEPS THEM FEELING YOUNG
“Dynamism n lifestyle and career, consistency in personal relationships.”
“Constant personal development and humour.”
“Playfulness and a relaxed attitude towards life. Letting my inner child out often helps to keepme feeling young. I don’t think we really ever grow up.We just grow old, so our inner attitude and perspective are key.”
“Love and positiveness.”
“A good laugh, contentment and happiness.”
“Living on the edge and listening to some great music.”
“Meditation, limited sun exposure UV damage, hydration, good skin care routine and supplements, avoidance of alcohol, tobacco and other toxins.”
“Keeping a smile on your face.”
“Adventure, regular exercise and affection. Sometimes affection is overlooked.We all need it”
“Drinking as much water as possible. Limited processed foods. Eating raw vegetables. Laughter and a commitment
to exercising your mind.”
“Drinking two litres of water a day.”
“In my case, having two babies at age 40 makes me feel very young.”
“A smoke-free body.”
“Being grateful for everything you have.”
“Avoiding stress, if possible.”
“Exercise.”
“Money.”
“A healthy sexual relationship.”
“Hope.”
“Wearing jeans, cool t-shirts and a smile that joins both ears.”
“Dance as often as possible. Help others. Think positive. Love fully. Pray. Laugh, laugh, laugh. Learn lessons quickly instead of making the same mistakes over and over again.”

Daniela Allen is a freelance journalist & PR consultant with a main interest in health. She has been involved in the print media for many years. As a journalist she reported on various matters, European bodies as well as the World Health Organization. Daniela has also collaborated closely with foreign media agencies including the BBC, where she co-worked on documentaries and other stories for both the BBC World Service and BBC Radio among others. Her passion involves expertise in bringing together networks of people. Daniela is committed towards raising awareness on health and other matters both through her writing as well as through events She may be contacted at Email: dallen@narrativestructures.com

Categories: Food for Health

Pain and Essential Oils

Article by Alexia Buttigieg

Do you ever wonder why pain exists? Wouldn’t it be a better place if there were no aches and pains and we wouldn’t have to listen to ourselves or people around us grumble that the pain is killing us? Living with pain has become the norm!! We get a headache or lower back pain, sciatica or stiff neck… but of course it shouldn’t be this way! So what is really happening?

Pain happens for one simple reason: to protect you. If your brain registers pain, you typically stop doing what caused it. It goes back to the “fight or flight” instinct, says Sujittra Tongprasert, MD, an anesthesiologist from the University of Louisville Hospital in Kentucky. Pain is the body’s way of letting you know that what you are doing is harmful, and that you need to stop.

But then again can we stop? Does our lifestyle or family needs allow us to do that? Most of the time the answer is NO. Sadly but truly, whether it is due to work or family commitments, we have to live with pain. No matter the age, gender, social position, pain is becoming a companion leading us to become gloomy, irritable and angry.

What to do?

In all situations there are various possibilities for relieving pain, all kind of pain. In my belief over the years as a massage therapist and aromatherapist I came to understand that the lifestyle is crucial. “The right approach to pain is different for each individual, a cookie-cutter treatment plan isn’t the answer’’. everyone has to adapt to their age, condition, climate etc… various professionals can help to deal with all kind of ailments which also must include a good balanced diet and some form of movement. Then there is the part where I come in or let’s say my precious little friends, the essential oils. But let’s discuss a bit pain threshold as to understand better why everyone needs different treatments even with essential oils.

Pain treshold:

Studies show there might be 3 reasons as why people differ in the way and intensity that they feel pain: the neurotransmitter dopamine is able to stimulate the release of endorphins which are pain relievers. There is a psychological part, meaning that if the body is mentally happy pain might be less evident. Pain also depends on the level of oestrogen, where studies found that the higher the hormone the less pain there is, explaining why a woman doesn’t have a constant pain threshold which changes according to her hormones. So this also indicates that a woman might need to change her diet and her habits according to her menstrual cycle.

Back to essential oils:

One should always emphasize the importance of essential oils being pure and of good quality and of keeping to the amounts required, not exceeding in the dosage. They have to be ALWAYS diluted – whether it is for room vaporising or body application they should never be used neat!

Basil	Fortifying; stimulating; helpful for depression.	Treats digestive aches and pains, chest complaints and travel sickness.	Do not use on people with high blood pressure or epilepsy; avoid during pregnancy; not suitable for children.
Bergamot	Helpful for depression and anxiety; uplifting; mood enhancer; reviving	Treats colds, coughs, sore throats, and travel sickness; acts as an insect repellent	Do not use before sunbathing; can irritate sensitive skin
Benzoin	Calming; eases nervous tension	Treats coughs, laryngitis, aching muscles, sluggish circulation and travel sickness	Can irritate sensitive skin
Cedarwood	Settles nerves	Treats aches and pains, water retention; treats scalp problems like dandruff; acts as an insect repellent	Avoid during pregnancy; may irritate sensitive skin
Chamomile	Calming; sedating; eases nervous tension	Eases pain; treats insomnia (mild enough for babies and children)
Cinnamon	Combats mental exhaustion	Treats chills and improves poor circulation	Avoid if pregnant, suffer from high blood pressure, are epileptic, or have sensitive skin; do not use for children.
Citronella	Refreshing; combats mental fatigue	Treats colds and flu; combats fatigue; acts as an insect repellent
Clary Sage	Mood enhancer; calming and reassuring	Treats muscular aches and pains, throat infections, hormone imbalance	Avoid during pregnancy; do not use if alcohol has been consumed
Clove		Soothes toothache; acts as an insect repellent	Always use in weak dilutions; avoid during pregnancy not suitable for kids
Cypress	Calms nerves	Treats cellulite, haemorrhoids, and poor circulation	Avoid during pregnancy
Eucalyptus	Clears the head; acts as a stimulant; eases mental fatigue	Treats colds and flu, muscular aches and pains, wounds, and insect bites	Not suitable for small children or during pregnancy
Fennel	Revitalizes; eases nervous tension	Treats constipation and relieves flatulence; stimulates lactation in nursing mothers	Avoid during pregnancy
Geranium	Mood enhancer	Acts as an insect repellent; soothes tender breasts; treats cellulite, head lice, and hormone imbalance	Avoid during pregnancy
Ginger	Combats mental exhaustion	Treats nausea, fatigue, poor circulation, and indigestion	Avoid during pregnancy, if suffering from high blood pressure or epilepsy; do not use with homeopathic medication
Grapefruit	Uplifting; mood enhancer	Treats cellulite, muscle fatigue, and morning sickness	Do not use before sunbathing
Juniper	Stimulates and boosts mental clarity	Treats poor circulation, muscular aches and pains, rheumatism, and gout; acts as a diuretic	Avoid during pregnancy, if suffering from high blood pressure, or if epileptic
Lavender	Balances and calms emotions	Treats inflammation, wounds, colds and flu, cystitis, headaches, insomnia, and athlete’s foot
Lemongrass	Relieves nerves and eases stress	Treats poor circulation, indigestion; breaks a fever; acts as an insect repellent
Mandarin	Calms nerves and gently sedates; mood enhancer	Eases fluid retention; aids in digestion and quells stomach aches, especially in children
Marjoram	Deeply relaxing; helpful for anxiety, stress and shock	Loosens stiff muscles; eases aches, pains, and arthritis; treats insomnia	Avoid during pregnancy; do not use on people with low blood pressure
Myrrh	Calms and soothes nerves	Treats yeast infection, chilblains, athlete’s foot, and coughs; promotes healthy circulation	Avoid during pregnancy
Neroli	Helps grief; reduces anxiety; helps relieve postnatal and menopausal depression	Promotes healthy circulation; eases palpitations; helps prevent and treat stretch marks
Niaouli	Revives and refreshes	Decongestant for colds, flu and bronchial ailments; treats aches and pains; promotes healthy circulation	Avoid during pregnancy; do not use for babies and children less than two years old
Orange	Enhances concentration; helps relieve stress	Helps reduce and treat cellulite; eases constipation	Do not use before sunbathing
Peppermint	Revives and boosts a tired mind; calms nerves	Aids digestion and helps relieve nausea; eases headaches, treats colds and flu; soothes muscular pain	Do not use with homeopathic medication; avoid during the first three months of pregnancy
Petitgrain	Helps relieve stress and nervous exhaustion; mood enhancer	Calms indigestion and muscular tension
Pine	Helps relieve stress and nervous exhaustion; calms nerves	Eases breathing, especially for colds, flu and asthma; eases muscular aches and pains; helps reduce excessive perspiration
Rosemary	Stimulates the mind to combat mental exhaustion and fatigue	Useful for treating rheumatism; gets rid of head lice; stimulates circulation; relieves colds and flu	Avoid during pregnancy; do not use on people suffering from high blood pressure or epilepsy
Tea Tree		Treats athlete’s foot, plantar warts, cold sores, blemishes, acne, insect bites, yeast infections, colds and flu
Thyme	Strengthens and restores vitality	Treats aches and pains, laryngitis, sore throats, tonsillitis, colds, and flu; treats cellulite; improves circulation	Avoid during pregnancy; do not use on people suffering from high blood pressure or epilepsy
Vetivert	Helps lift depression and relaxes the mind	Eases arthritis, rheumatism, stiff joints and muscles; soothes aches and pains
Ylang Ylang	Aphrodisiac	Eases palpitations

This is just a guideline chart to help you for reference. It must be kept in mind that not more than 2 essential oils can be mixed together if you are not given directions by a professional.

Using essential oils in diffusers is very simple but always follow the instructions given by the machine supplier. If using it in a candle aroma diffuser, add 2 drops to every 5 ml of water.

If oils are used on the skin these must be diluted in a carrier oil with no more than 2 drops in 5ml of desired oil. For kids over 3 years use 1 drop to 5ml, while for kids under 3 years consult a professional for dosage. NEVER ingest essential oils!! Avoid eye ear and mucous membranes. Keep away from the reach of kids. Always ask a professional when in doubt.

If essential oils are added to a bath, these must be mixed before in a cup of full fat milk or one spoon of honey before putting in the water.

Other alternative remedies go along with aromatherapy like, as mentioned already, regular baths, massages and also reflexology, tui na, acupuncture, hot stone massage, reiki, saunas. Be open in trying these alternative treatments to pain as they might be the key to a more healthy you.

All information provided with best interest for a healthier lifestyle, is intended to be used as general information-only and is in no way intended to replace medical advice, is not to be used as a medical treatment program, nor to diagnose or cure of any disease or medical condition. Always consult with a qualified physician for medical advice.

References:

http://www.thewolfeclinic.com/pain-everyone-experiences-it/

“The Gene for Pain Tolerance”, http://www.bio.davidson.edu/courses/genomics/2003/talbert/pain.html http://www.thewolfeclinic.com/essential-oils-quick-reference-guide/

Alexia Buttigieg is a Holistic Therapist who is passionate about everything that can help people feel better in a more natural approach, from massage to self-therapy to essential oils and reflexology. She believes that stress cannot be avoided but nature has given us all we need to reduce it, and live a more balanced existence. She started her career as a Beauty therapist and has achieved diplomas in Esteticienne and Physiatrics, where she was able to understand the anatomy and physiology of the human body. She furthered her studies by achieving diplomas in Reflexology (including palliative care) and Aromatherapy. Other certificate courses include tui na, facial analysis and ayurvedic stone massage. In these past years she has ventured into natural cosmetics and read for a diploma and an advanced diploma in organic skincare formulation, which harmonises her passions for Aromatherapy and organic skincare treatments. Alexia still feels like her first role is being a mother to her daughter and prioritises family and their well-being. She may be contacted at naturannis@gmail.com

Categories: Healthy Lifestyle

Yoga for Diabetes

Article by Ray Cacciattolo

Diabetes can affect people at any age, leading to many complications like heart disease, kidney failure, blindness and even amputations. With the rising number of persons in Malta being diagnosed with diabetes, it is no wonder that the need for treating the disease is on the increase.

One way to keep diabetes under control is through yoga practice. Turning to yoga is an effort to keep this condition under control and improve overall quality of life. Yoga for diabetes provides unique benefits that can effectively restore the body to a state of natural health and proper function.

It has been scientifically proven that yoga helps to reduce the level of sugar in the blood and improve glucose metabolism; along with lowering blood pressure and keeping weight in check. Yoga practice can reduce the severity of the symptoms and slowing the rate of progression of the disease, apart from lessening the possibility of further complications.

A study published in the journal Evidence-Based Complementary and Alternative Medicine, found that practising yoga regularly caused short-term improvement in fasting glucose. It has been discovered that direct stimulation of the pancreas by certain yoga postures revitalised its capacity to produce insulin. Yogic exercise has also been shown to reduce cholesterol and triglyceride levels, both of which are often accompanying symptoms for diabetes. In another study, it has been found that subjects who practiced yoga had an increase in measures of nerve conduction.

By integrating the mind with the body, yoga can relieve the daily stresses that often lie at the heart of diabetic symptoms. The stress we experience in our day to day lives can accumulate and lead to ‘emotional eating’, which in turn leads to obesity. Stress increases the secretion of glucagon (a hormone responsible for increasing blood glucose levels) in the body. The consistent practice of yoga can help reduce stress in the mind and protect the body from its adverse effects. This, in turn, reduces the amount of glucagon and improves the action of insulin.

Yoga can directly and indirectly have a great positive effect on diabetes. It increases willpower, self-confidence, strength and discipline, which can all be of a great help with weight loss and other health issues. For those looking for how to prevent diabetes or gain relief from the disease, adopting a healthy lifestyle that incorporates yoga for diabetes can offer a better way of life.

Ray Cacciattolo, founder of Functional Fitness Yoga (Malta), is a fully qualified Yoga Instructor (Yoga Alliance 2011), Pilates Instructor (National exercise & Sports Trainers Association 2007), Hatha Yoga Teacher (C.h. Dip. Yoga, Kevala Centre 2005) and Sport Yoga Instructor (National Exercise & Sports trainers Association 2004). Ray started the practice of yoga in 2001 to increase his fitness level. It immediately struck him that practice of yoga is highly beneficial on the physical, mental and emotional level. He highly considers yoga as a way of life, a means not just to get physically fit but also to obtain and maintain inner well-being, harmony and a deep sense of peace. It is his passion sharing the many benefits that yoga has to offer to every person, whatever the age, level of fitness and shape of the body. His teaching experience includes yoga with the visually impaired and blind persons and yoga in prison. He may be contacted at email address:raycacciattolo@gmail.com; contact number: 79555574; website: www.rayogamalta.com ; fb: Ra Yoga Malta

Categories: Healthy Lifestyle Weight Loss

Fat Loss VS Weight Loss. What should we measure?

Article by Brian Zammit

Nowadays a lot of emphasis is being made on the importance of reaching the ideal weight, for several reasons. This awareness is positive because people are increasingly becoming more knowledgeable about the hazards of being overweight. However, this insight is also creating misconceptions about what should be one’s ideal weight.

The standard procedure used to find out the ideal weight is the Body Mass Index (BMI). This simple formula divides weight (in kilograms) by height (in metres) squared. The result is then compared to a table. Children and people up to 20 years follow a different table.

As shown in the picture, even though fat and muscle have the same weight, the volume is different. With exercise muscles get stronger and therefore bigger, whilst fat tissue shrinks. Since muscle tissue is denser than fat, lean people who start strength training will gain weight. This is normal and healthy. Someone who trains regularly with heavy weights will most likely fall within the category of overweight and perhaps even obese.

Skinfold testing is an assessment measure which checks how much fat tissue there is under the skin. This test is done by means of a special calliper and various readings are recorded from different body parts. This test gives a more accurate picture about how much body fat a particular person has. Therefore whereas BMI gives a generic depiction of one’s weight, skinfold testing gives a more accurate snapshot of an individual’s fat tissue.

At home one can self-assess physical changes by taking the measurements from different body parts. These will give a better understanding about your improvement or regression, compared to just checking your weight. As already explained relying on just weight may be misleading if not interpreted in the right circumstances.

Strong is the new skinny. One should exercise in order to increase muscle mass, consequently shrinking fat tissue. This will result in a stronger and toned body. Focus should be on fat loss not weight loss.

Yours in Health,

Brian

Brian Zammit is a certified personal trainer, gym instructor and teacher of Physical Education, obtaining all qualifications from the University of Malta. Brian continued to enrich his knowledge by qualifying as a hypertension and exercise instructor and a pre/post-natal exercise instructor, attaining both qualifications from CORE Fitness Education, UK. As a personal trainer, Brian is recognised by the European Register for Fitness Professionals.

Brian believes that doing exercise should become a way of life. Exercising with good technique is important to improve and to reduce the possibility of getting injured. He aims to specialise in different areas of health and fitness so that people with health issues can start exercising with minimal risk.

Contact number: +356 79 063 293

Facebook: Brian Zammit Personal Trainer

Email: brianzpersonaltrainer@gmail.com

Categories: Healthy Lifestyle

New Year New You

Article by Brian Zammit

The beginning of the New Year is always characterised by resolutions. Most people WISH to improve their health but they stumble on the following hurdles:

Lose motivation after a couple of days/ weeks.
Do not know from where to start.
Do not know how to plan an exercise session.
Lack will power and postpone the start.
Lack support from people close to them.

What should you do to get started?

Set short term goals! A ten minute walk is an improvement when compared to just watching TV after work.
Plan your day. I’m sure you can find at least twenty minutes to exercise. Try to slot exercise early morning, but if you don’t manage I suggest that you do it at the end of the day. Even if you are very tired exercise will regenerate you. Try it out!
Search online for exercises. This will help you to stay motivated and try different movements.
Seek professional advice.
Forget about transforming your body in a couple of weeks. You have to work hard and do it regularly. Exercise has to become part of your lifestyle.

Happy New Year to All and good luck in your fitness adventure!

Contact number: +356 79 063 293

Facebook: Brian Zammit Personal Trainer

Email: brianzpersonaltrainer@gmail.com

Categories: Healthy Lifestyle

The Relevance of Yoga in our Daily Life

Article by Ray Cacciattolo

It is not surprising that currently there is a greater awareness of the benefits of yoga, including better mental and physical health. More and more people are seeking refuge in the practice of yoga as a way of achieving and maintaining inner peace, calm and well-being.

Yoga can be used as a practical tool in our daily life to destress and function better. Initially, many take up yoga just to improve their physical fitness or as therapy to treat a physical ailment. In many instances, it soon becomes a ‘need’; an important means to deal effectively with daily situations, rather than an alternative form of physical activity.

Through yoga, you become more attuned to your emotions. An increased sense of awareness enables you to have a better mental control. You become calmer and more tolerant, and eventually end up reacting in a positive or at least not in a destructive way when dealing with difficult or unpleasant situations. Your tolerance threshold is improved to the extent that you are less likely to become angry, frustrated and upset.

The ever-increasing life stressors like excessive workload demands, health, relationship and financial problems can negatively influence our well-being. All this can lead to anxiety disorders, mood swings, insomnia and even depression. It is scientifically proven that yoga is an effective therapy to help individuals facing health challenges at any level to manage their condition, reduce symptoms, increase vitality and improve attitude.

Yoga is surely not a ‘fashion or a trend’ that will lose its relevance by time. Since its origin dates back to over 4000 years, it has continuously and certainly proven its significance.

With today’s fast living pace and the ever-increasing daily stressors, an appropriate tool like yoga is an asset to our life. Its net effect is like recharging a battery, making it easier to improve your quality of life on the physical, mental and emotional levels. By finding a right style of yoga according to your needs and a good yoga instructor who you resonate with, you will embark on a smoother journey in life.

Categories: Healthy Lifestyle

Yoga For Anxiety

Article by Ray Cacciattolo

Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. It is an insidious emotional problem. Nearly every person has the feeling of anxiety at some point in his/her life. However, when it becomes out of control, it can cause distressing symptoms, including insomnia, migraines, intestinal problems, dizziness, heart palpitations and even panic attacks.

The physical practice of yoga has a direct effect on the parasympathetic nervous system (relaxation response) of the body. A good yoga practice burns off the tense energy that can contribute to anxiety and helps bring about a feeling of relaxation.

Controlling the breath turns out to be the entry point to calming down an overactive stress response system. Deep, smooth, quiet and even breathing promotes calmness of the mind.

Other breathing practices such as abdominal breathing and lengthening the exhalation relative to the inhalation help to reduce the symptoms of anxiety.

Yoga helps in slowing down the rush of thoughts. Through yoga your mind becomes relaxed and more aware of the present moment. You are more aware of what is within your control. External factors which are not within your control you just try not to let them affect you in negative way. Yoga teaches you to let go of all the worries about the future.

By applying the above yogic techniques, you will be on your way to a better quality of life, your health and well-being. You will simply feel better even by just improving your sleeping pattern.

Categories: Healthy Lifestyle