baru2 ni kita di dihadiahkan satu lagi kebangaan negara bersempena dengan datangnya bulan syawal misi angkasawan pertama Malaysia telah berjaya di laksanakan secara langsung di kaca televisyen. memang gah...memang meriah...memang menakjubkan....teruja...terpaku....kagum...belum ada mana2 acara seperti ini (bolasepak mgkn) yang mampu menarik seluruh rakyat Malaysia menonton pelancaran kapal angkasa soyuz dari kazakhstan.....semua rakyat malaysia terpegun dan ramai yang mengalirkan airmata....memang mengharukan SEORANG rakyat Malaysia telah membuatkan kita seluruh negara menjadi begitu hebat....boleh dikatakan setanding dengan negara maju yang lain....malahan seorang bekas angkasawan dari Amerika berulangkali ditemuramah dan dengan bangganya menyebut perkataan melayu 'ANGKASAWAN Malaysia' sama macam Brooke ...macam Al Boquerqe...macam Sir Fredderick Weld...macam H. W. Thomson ....macam J.W.W. Birch.....semuanya pandai berbahasa melayu dan adat2 kita. Diyakini dan dipercyai kajian mendalam pastinya telah dibuat dengan teliti akan potensi negara2 di asia tenggara dan bagaimana projek angkasawan ini mampu menjana prasarana ekonomi dan sosial yang bakal melonjak. sudah tentu negara2 lain disekitar kita akan melihat dengan teliti misi ini serta bagaimana dan sejauhmana kita mampu menjayakannya. dengan adanya misi yang terbilang seperti ini sudah tentu memudahkan kita untuk meyakinkan pelabur asing dan sekaligus menjadi pemangkin perancangan untuk memajukan wilayah2 selatan dan koridor2 utara menjadi lebih rancak. waima negara2 islam asia barat juga melihat misi ini sebagai suatu kebangaan islam sejagat.
kehebatan negara kita dengan berbagai eksplorasi dan pendekatan seringkali menjadi perhatian negara lain. penerjunan kutub utara, ekplorasi solo kutub selatan, pelayaran laut solo dunia, pendakian everest, berbasikal merentasi benua, berenang merentasi selat, ....semua ini dilakukan atas nama modal insan. bangsa yang berjaya adalah bangsa yang membaca. adakah dengan pendekatan yang telah dilakukan ini semua dapat meninggikan moral serta jatidiri rakyat Malaysia. setakat mana pencapaian yang bakal kita akan laksanakan lagi, mungkin apabila misi angkasawan ini mulai kendur kita akan ulang semula misi pelayaran kapal laut secara duo, kali ini mungkin terdiri dari seorang melayu dan seorang cina. maka akan gah sekali lagi seantero dunia kejayaan misi ini. ataupun mungkin akan ada misi baru yang belum pernah warganegara kita jayakan seperti melompat katak seluruh dunia oleh mana2 warganegara Malaysia (contoh shj). Maksud disini fokus kita kepada modal insan itu memang benar2 serius dan terancang. terdapat halatuju pembentukan kekuatan diri yang hendak ditanamkan pada setiap individu pada warganegara Malaysia. bukan sahaja boleh berdiri dan duduk sama tinggi rendahnya tetapi berani menghasilkan hujah bernas pada bangsa lain tanpa ragu dengan menggunakan bahasa malaysia dan didengar pula oleh bangsa lain dengan begitu yakin. lihat sahaja jepun, dan sekarang ini Iran yang begitu lantang dan diyakini setiap hujah mereka.
Malaysia juga telah menilai perkara ini dan baru2 ini kita telah dijadikan pusat penyelidikan nuklear yg bakal di bina di Pahang. ini bakal mendatangkan kesan yang besar dan timbul rasa hormat kepada bangsa Malaysia dan semakin di yakini akan kejayaan2 yang telah kita kecapi.
bagaimanapun sasaran kita dalam memberikan penekanan ini perlulah pada laluan yang betul. gejala sosial, rempit, buang anak, penderaan kanak2, seksologimania, rasuah, sempit agama, materialisme, dll semua ini tergolong pada sasaran dalam litupan 15-35 tahun. jika dilihat pada trend terbaru adalah kanak2 yang mula didorong utk melakukan sesuatu yang secara sinisnya sukar bagi golongan dewasa tetapi mampu dilakukan oleh mereka. cth: 3 kanak2 merentasi selat baru2 ini.
apa yang cuba disemai dan diterapkan disini adalah satu usaha baik bagi meningkatkan modal insan warga malaysia. kita ketepikan namewee....kita ketepikan batu burok...kita ketepikan babi melaka....kita ketepikan pencemaran alam.....fokus kita adalah jatidiri dan modifikasi pemikiran kearah mood jitu (solid) bangga menjadi warganegara Malaysia serta ke arah perpaduan kaum.
apa peranan pustakawan disini?
dari segi istilahnya dokumenkan/kumpulkan setiap apa yang telah dilaksanakan. simpan dan sebarkan melalui akses yang mudah di perolehi. apakah mungkin selepas ini ada pustakawan yang berkelayakan untuk menjadi angkasawan. tidak mustahil. apa relevannya pustakawan untuk pergi ke bulan? dan apakah hanya doktor dan jurutera shj yang layak mendapat tauliah untuk pergi ke bulan. apakah kriteria yang perlu ada bagi seorang pustakawan utk pergi ke bulan? jika dilihat tugas angkasawan kita di bulan, beliau hanya menjalankan ujikaji umum dan membawa bersama balang spesimen untuk dilihat tindakbalasnya.
Tuesday, October 16, 2007
Monday, October 15, 2007
Meat and a healthy diet
Lean meat is good for you if eaten in moderation.
Published 02/10/2007
by Cathy Johnson
Vegetarians are generally a healthy bunch. Compared to meat eaters, they have less heart disease and cancer, lower blood pressure – and they're slimmer. But does a good diet need to exclude meat?
In fact, a little flesh on the plate needn't be a problem. But there are a few things health-conscious carnivores should know.
Meat is a good source of zinc, iron and protein. But fattier cuts are high in the saturated fat that's bad for your heart. What's more, red meat – which includes pork but not chicken – has been linked to a slightly higher risk of some cancers.
And for processed meats like sausages – along with bacon, ham and salami – the cancer link is stronger.
What's not known is whether there's something in red meat that causes cancer or whether eating meat means there's less room in your diet for other foods that might help prevent cancer. It might be a bit of both.
In any case, cancer experts recommend eating red meat no more than three to four times a week, and that you stick to a serve no bigger than 100 grams, roughly the size of a pack of cards.
That leaves plenty of room for other important foods such as fish, chicken, and legumes – like peas, lentils and beans.
And of course, your fruit and vegies. They're chock full of antioxidants that help counterbalance any cancer risk from meat.
One problem with meat may be the way we cook it. Cooking at high temperatures, especially over open flames, produces chemicals thought to promote cancers. This goes for fish and chicken too by the way.
The good news is that marinating dramatically cuts the amount of suspect chemicals produced. An oil-free marinade based on lemon-juice or vinegar is best. Alternatively, try roasting. Along with methods like stewing or poaching, it's considered safer.
So when it comes to healthy meat eating, the advice is to stick to lean cuts and keep portions small. Eat processed meats only occasionally. And at least a few nights a week, opt for alternatives like fish chicken or legumes.
And as always, feel free to be an absolute glutton with your fruit and veg.
Does eating meat increase my cancer risk?
It is not clear if eating a lot of meat is a risk for cancer. Some research has suggested that diets high in red meat are associated with a slight increase in risk of bowel cancer; processed meat seems to be of most concern.
Meat may affect cancer risk because of:
* The fat content
* The way the meat is cooked
* Or because big meat eaters miss out on other protective foods such as vegetables and fruit.
What we do know is that meat plays an important part in the Australian diet. Lean red meat is an important source of iron, zinc, vitamin B12 and protein. In terms of cancer risk there is no reason to cut meat completely from your diet, but there are steps you can take to have a healthier eating pattern.
How much meat should I eat?
The Cancer Council recommends eating only moderate amounts of red meat. A moderate intake of meat is 65-100g of cooked red meat, 3-4 times a week – this is also the recommendation in the new Dietary Guidelines for Australians from the National Health and Medical Research Council.
The Cancer Council recommends people limit consumption of processed meats, which are high in fat, salt and nitrates. Processed meats include sausages, frankfurts, salami, bacon and ham.
What is a recommended serve?
The following are examples of 1 serve of meat:
* 1/2 cup mince
* 2 small chops
* 2 slices roast meat.
This should roughly fit into the palm of your hand.
Other substitutes for 1 serve of meat include:
* 65-100g cooked chicken
* 80-120g cooked fish fillet
* 2 small eggs
* 1/3 cup cooked lentils, chick peas, split peas, dried or canned beans
* 1/3 cup nuts (e.g. peanuts or almonds).
Tips and ideas on meat and low-fat cooking methods
* Fill half your dinner plate with vegetables and don't think of meat as the main part of the meal.
* Include at least three different coloured vegetables with your main meal.
* Have some legume-based meals each week. Legumes include lentils, chickpeas, baked beans and red kidney beans. There are many types of dried peas and beans, which can be added to casseroles, soups or salads.
* Buy lean cuts of meat – those that have most of the fat trimmed off and where there is not much marbling of fat through the grain of the meat.
* Trim any visible fat off the meat before you cook it.
* Choose chicken pieces without the skin or remove skin after cooking.
* Have fish at least twice a week.
* Enjoy fish baked in foil, steamed, grilled or lightly fried.
* Canned fish like tuna and salmon make an easy sandwich with salad.
* Adapt your recipes to include more vegetables, e.g. add carrot, celery and peas to Bolognese sauce.
* For stir fries, reduce the amount of meat and add extra vegetables.
* Experiment with vegetable risottos, frittatas made with vegetables and eggs, hearty vegetable soups, vegetable curries.
* Use non-stick cookware, and add less oil or try an oil spray.
* Low-fat cooking methods include steaming, poaching, stir frying and grilling.
* Use low temperature cooking methods such as casseroling, roasting or microwaving.
Barbecues
Some research suggests that burnt or charred meat may increase cancer risk. Substances called heterocyclic amines are formed in foods which are cooked at high temperatures and blackened or charred. In animal studies, heterocyclic amines are carcinogenic (cancer causing). However, the evidence in human studies is not clear. It is recommended not to overcook or blacken meat on the barbecue. Marinating meat first prevents foods from charring. As well as keeping potential cancer causing agents down in the meat, marinating also keeps meat tender and adds flavour to your meal.
Published 02/10/2007
by Cathy Johnson
Vegetarians are generally a healthy bunch. Compared to meat eaters, they have less heart disease and cancer, lower blood pressure – and they're slimmer. But does a good diet need to exclude meat?
In fact, a little flesh on the plate needn't be a problem. But there are a few things health-conscious carnivores should know.
Meat is a good source of zinc, iron and protein. But fattier cuts are high in the saturated fat that's bad for your heart. What's more, red meat – which includes pork but not chicken – has been linked to a slightly higher risk of some cancers.
And for processed meats like sausages – along with bacon, ham and salami – the cancer link is stronger.
What's not known is whether there's something in red meat that causes cancer or whether eating meat means there's less room in your diet for other foods that might help prevent cancer. It might be a bit of both.
In any case, cancer experts recommend eating red meat no more than three to four times a week, and that you stick to a serve no bigger than 100 grams, roughly the size of a pack of cards.
That leaves plenty of room for other important foods such as fish, chicken, and legumes – like peas, lentils and beans.
And of course, your fruit and vegies. They're chock full of antioxidants that help counterbalance any cancer risk from meat.
One problem with meat may be the way we cook it. Cooking at high temperatures, especially over open flames, produces chemicals thought to promote cancers. This goes for fish and chicken too by the way.
The good news is that marinating dramatically cuts the amount of suspect chemicals produced. An oil-free marinade based on lemon-juice or vinegar is best. Alternatively, try roasting. Along with methods like stewing or poaching, it's considered safer.
So when it comes to healthy meat eating, the advice is to stick to lean cuts and keep portions small. Eat processed meats only occasionally. And at least a few nights a week, opt for alternatives like fish chicken or legumes.
And as always, feel free to be an absolute glutton with your fruit and veg.
Does eating meat increase my cancer risk?
It is not clear if eating a lot of meat is a risk for cancer. Some research has suggested that diets high in red meat are associated with a slight increase in risk of bowel cancer; processed meat seems to be of most concern.
Meat may affect cancer risk because of:
* The fat content
* The way the meat is cooked
* Or because big meat eaters miss out on other protective foods such as vegetables and fruit.
What we do know is that meat plays an important part in the Australian diet. Lean red meat is an important source of iron, zinc, vitamin B12 and protein. In terms of cancer risk there is no reason to cut meat completely from your diet, but there are steps you can take to have a healthier eating pattern.
How much meat should I eat?
The Cancer Council recommends eating only moderate amounts of red meat. A moderate intake of meat is 65-100g of cooked red meat, 3-4 times a week – this is also the recommendation in the new Dietary Guidelines for Australians from the National Health and Medical Research Council.
The Cancer Council recommends people limit consumption of processed meats, which are high in fat, salt and nitrates. Processed meats include sausages, frankfurts, salami, bacon and ham.
What is a recommended serve?
The following are examples of 1 serve of meat:
* 1/2 cup mince
* 2 small chops
* 2 slices roast meat.
This should roughly fit into the palm of your hand.
Other substitutes for 1 serve of meat include:
* 65-100g cooked chicken
* 80-120g cooked fish fillet
* 2 small eggs
* 1/3 cup cooked lentils, chick peas, split peas, dried or canned beans
* 1/3 cup nuts (e.g. peanuts or almonds).
Tips and ideas on meat and low-fat cooking methods
* Fill half your dinner plate with vegetables and don't think of meat as the main part of the meal.
* Include at least three different coloured vegetables with your main meal.
* Have some legume-based meals each week. Legumes include lentils, chickpeas, baked beans and red kidney beans. There are many types of dried peas and beans, which can be added to casseroles, soups or salads.
* Buy lean cuts of meat – those that have most of the fat trimmed off and where there is not much marbling of fat through the grain of the meat.
* Trim any visible fat off the meat before you cook it.
* Choose chicken pieces without the skin or remove skin after cooking.
* Have fish at least twice a week.
* Enjoy fish baked in foil, steamed, grilled or lightly fried.
* Canned fish like tuna and salmon make an easy sandwich with salad.
* Adapt your recipes to include more vegetables, e.g. add carrot, celery and peas to Bolognese sauce.
* For stir fries, reduce the amount of meat and add extra vegetables.
* Experiment with vegetable risottos, frittatas made with vegetables and eggs, hearty vegetable soups, vegetable curries.
* Use non-stick cookware, and add less oil or try an oil spray.
* Low-fat cooking methods include steaming, poaching, stir frying and grilling.
* Use low temperature cooking methods such as casseroling, roasting or microwaving.
Barbecues
Some research suggests that burnt or charred meat may increase cancer risk. Substances called heterocyclic amines are formed in foods which are cooked at high temperatures and blackened or charred. In animal studies, heterocyclic amines are carcinogenic (cancer causing). However, the evidence in human studies is not clear. It is recommended not to overcook or blacken meat on the barbecue. Marinating meat first prevents foods from charring. As well as keeping potential cancer causing agents down in the meat, marinating also keeps meat tender and adds flavour to your meal.
Chilli hot on easing pain
By Katrina Megget
05/10/2007- An ingredient in chillies could form the basis of a new pain management formulation without creating numbness, researchers in the US have found.
Capsaicin, the active ingredient in chilli peppers, has been combined with QX-314, the normally inactive derivative of the local anaesthetic lidocaine, and has been found to selectively block pain-sensing neurons in rats without interfering with other types of neurons, such as motor neurons.
The pain relief market is currently worth $25bn-plus (€17.7bn) and the researchers at Harvard Medical School and Massachusetts General Hospital believe childbirth, surgery and trips to the dentist could be less traumatic in the future as a result of their findings.
"We've introduced a local anaesthetic selectively into specific populations of neurons. Now we can block the activity of pain-sensing neurons without disrupting other kinds of neurons that control movements or non-painful sensations," Harvard Medical School Professor Bruce Bean, an author on the paper that appears in Nature on October 4, said.
Most surgical pain management using general and local anaesthetics work by interfering with the excitability of all neurons, not just the pain-sensing ones, thereby leading to the side effects of temporary paralysis for local anaesthetics and loss of consciousness in the case of general anaesthetics.
While still in its infancy, the new combination is being seen by the researchers as somewhat of a breakthrough.
"We're optimistic that this method will eventually be applied to humans and change our experience during procedures ranging from knee surgery to tooth extractions," Massachusetts general hospital Professor Clifford Woolf, a senior author on the study.
The new drug combination builds on research done since the 1970s and effectively uses capsaicin in an innovative drug delivery role for QX-314.
QX-314 does not have the ability to penetrate cell membranes, unlike other anaesthetics, and typically lingers outside neurons without having any effect. But if QX-314 can enter cells it has the same anaesthetic powers.
This is where capsaicin comes in.
The chilli ingredient acts on a certain membrane-spanning protein, TRPV1, which is only found on pain-sensing neurons.
TRPV1 is a gated channel allowing molecules to enter and exit the cell but controls the flow of molecules by whether the "gate" has been opened or not.
In the presence of capsaicin, or when the cells are exposed to heat, the gate will open.
Once the gates are open, QX-314 is able to enter the pain-sensing cells and initiate its anaesthetic effect. Because QX-314 has not been able to enter the other neurons, they retain their full and normal function.
In vitro studies found the combination of capsaicin and QX-314 selectively blocked the excitability of pain-sensing neurons, leaving the others unaffected.
In rat models, the same was seen to be true.
The researchers still have to develop the formulation before it could be applied to humans. They must figure out how to open the TRPV1 channels without producing even a transient burning pain before QX-314 enters and blocks the neurons and they must experiment with the formulation to prolong the effects of the drugs.
"Eventually this method could completely transform surgical and post-surgical analgesia, allowing patients to remain fully alert without experiencing pain or paralysis," Woolf said.
Capsaicin is currently used to relieve pain as a topical ointment and cream.
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Vitamin D
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that's formed when skin is exposed to the sun's ultraviolet rays. Vitamin D is also found in food and dietary supplements.
There are two major types of vitamin D. Vitamin D3, also called cholecalciferol, is the type made in the body in response to sun exposure and found in certain foods. Vitamin D2 (ergocalciferol) is the most common form used in supplements. It's also used to fortify certain foods, such as milk.
Both types of vitamin D must be converted in the liver and kidneys to the active form, 1,25 dihydroxyvitamin D, to be useful to the body.
What Does Vitamin D Do?
The main function of vitamin D is to maintain normal levels of calcium and phosphorus in the blood to support bone mineralization (hardening of bones), cell functions, and proper nerve and muscle function.
Vitamin D acts as a hormone, enhancing the absorption of calcium and phosphorus in the small intestine.
Vitamin D is needed for normal growth. Without it, bones become weak and deformed, resulting in rickets in children and a condition called osteomalacia in adults.
#
Osteoporosis
Vitamin D deficiency can lead to the development of osteoporosis because it reduces calcium absorption. In older people, low vitamin D levels have been associated with an increased risk of falling. Higher vitamin D levels have been associated with stronger bones (greater bone mineral density).
In most studies, the effects of vitamin D and calcium can't be separated. An analysis of previously published studies found that supplementing with vitamin D3 (more than 700 I per day) and calcium had a small but beneficial effect on bone mineral density compared to a placebo, and reduced the risk of falls.
#
Cancer
Preliminary evidence suggests vitamin D may aid in cancer prevention by blocking cell growth and differentiation (cells mature and take on a specialized form and function).
Since the late 1980s, the risk of developing and dying from breast, prostate, ovarian, and other cancers has been found to be increased in geographic areas located at higher latitudes, where there's less sun exposure, and with vitamin D deficiency.
A study published in the American Journal of Clinical Nutrition found that vitamin D may reduce the risk of breast and other cancers.
#
Autoimmune Disease
Because vitamin D is thought to influence the immune system, there is some evidence it may help with autoimmune disease.
#
Other Conditions
Preliminary evidence suggests vitamin D may help with muscle and bone pain, diabetes prevention, fibromyalgia, gum disease prevention, mood disorders, and proper immune function.
Sources of Vitamin D
The main source of vitamin D comes from exposure to the sun's UVB rays. The American Academy of Dermatology advises that we obtain vitamin D from foods and supplements rather than UV exposure, because of the risk of skin cancer.
Vitamin D occurs naturally in certain types of fish, such as herring, mackerel, salmon, and sardines, and in egg yolks. Milk is fortified with vitamin D. Some juice products, breakfast cereals, and other foods may also be fortified with vitamin D.
Vitamin D supplements are also available. Multivitamins and calcium supplements provide vitamin D, but the amount varies widely so it's important to read labels. Vitamin D3 (cholecalciferol) is the preferred form.
Why Do People Use Vitamin D Supplements?
To ensure that they are getting enough vitamin D, many people may opt to use supplements. Supplementation is common for:
* Osteoporosis prevention and treatment
* Cancer prevention
* Diabetes prevention
* Polycystic ovary disease
* Depression
* Gum disease prevention
* Psoriasis
* Seasonal affective disorder
Recommended Vitamin D Intake
In the United States, the Institute of Medicine's recommendations for vitamin D intake are as follows:
* Birth to 50 years -- 200 I (5 mcg)
* Between 51 and 70 years -- 400 I (10 mcg)
* Over 71 years -- 600 I (15 mcg)
* Pregnant and nursing women -- 200 I (5 mcg)
These recommendations were set in 1997. There is growing consensus that vitamin D reference intakes need to be reassessed, based on increasing evidence that vitamin D insufficiency is widespread in the general population and that vitamin D plays a key role in bone health and the prevention of chronic health conditions.
In a recent study that found a 7% reduction in mortality, the average intake was about 500 I per day.
If you don't think you're getting the recommended amount of vitamin D, ask your doctor whether a vitamin D supplement might be appropriate for you.
Who May Require Extra Vitamin D?
# People with limited sun exposure
The amount of vitamin D formed from exposure to the sun is affected by season and latitude. In general, in northern cities such as Boston or New York, there aren't enough UVB rays to form vitamin D during the fall and winter months.
People who are homebound, women who wear robes and head coverings for religious reasons, and people whose jobs or work hours limit their exposure to sunlight are likely not obtaining significant amounts of vitamin D from sunlight.
#
People who use sunscreen
The use of sunscreen prevents the formation of vitamin D, too. Even sunscreen with an SPF of 8, an amount found in many daily moisturizers, can greatly reduce vitamin D production. In one research study, nearly half of people in Springfield, Illinois, who always wore sunscreen while outdoors had a vitamin D deficiency.
# People with greater skin pigment
People with darker skin have more melanin, the pigment that gives skin its color. Melanin absorbs UV rays, which reduces the skin's ability to produce vitamin D. The more pigment in a person's skin, the more important it is that he or she consume enough vitamin D.
# Older people
Older people are at greater risk of vitamin D deficiency, as the ability to produce vitamin D dwindles with age. In fact, vitamin D levels in elderly subjects have been found to be approximately 30% of the levels found in young adults.
It's estimated that over 50% of adults over age 50 in the United States and Europe are at risk of vitamin D deficiency. One study found that in Boston at the end of the summer, 30% of whites, 42% of Hispanics, and 84% of African-Americans had vitamin D deficiency.
#
People who can't properly absorb fat (fat malabsorption)
Vitamin D requires some dietary fat in order to be absorbed in the small intestine. People with conditions that cause fat malabsorption, such as cystic fibrosis, celiac disease, Crohn's disease, whipple disease, and chronic liver disease, are more prone to vitamin D deficiency. People with kidney disease may not be able to convert vitamin D to its active form.
Infants who are exclusively breastfed
Vitamin D requirements for infants can't be met by human breast milk alone. Consult your pediatrician before using vitamin D supplements in infants.
Side Effects and Safety Concerns
Vitamin D is a fat-soluble vitamin. This means that, if consumed in excess, it can build up in the body and cause toxic symptoms, unlike vitamin C and other water-soluble vitamins.
# Because the buildup is slow, it can take months or years before toxic levels are reached.
Excess vitamin D may result in too much calcium in the blood (hypercalcemia), which causes confusion, muscle weakness, and vomiting, and can lead to complications such as kidney stones and kidney failure.
The safe upper limit of vitamin D is 2,000 I (50 mcg) for men and women. For infants (up to 12 months), the safe upper limit is 1,000 I (25 mcg).
There is growing evidence suggesting that these upper limits may be too low. Until a new limit is set, however, it's recommended that you not exceed the upper limit unless under physician supervision.
People with hyperparathyroidism or sarcoidosis should not consume vitamin D, unless they have consulted their physician.
Possible Drug Interactions
The combination of vitamin D and calcium should not be taken with thiazide diuretics, because it could lead to excess calcium levels in the body. Consult your physician before taking either.
People taking calcium-channel blockers should not take vitamin D and calcium, unless under a doctor's supervision, because it may interfere with the effect of the medication.
Certain medications, such as phenytoin (Dilantin), primidone (Mysoline), phenobarbital, valproic acid (Depakene), corticosteroids, cimitidine (Tagamet), heparin, isoniazid (INH) and rifampin may interfere with the absorption or activity of vitamin D.
Sources:
1. Cannell John J. and Reinhold Vieth, et al. “Epidemic Influenza and Vitamin D.” Epidemiology and Infection 134 (2006): 1129-40.
2. Heaney, Robert P. “The Vitamin D Requirement in Health and Disease.” The Journal of Steroid Biochemistry & Molecular Biology 97 (2005):13-9.
3. Holick MF. Vitamin D. In: Shils M, Olson J, Shike M, Ross AC, Ed. Modern Nutrition in Health and Disease, 9th Ed. Baltimore: Williams and Wilkins, 1999.
4. National Institutes of Health Office of Dietary Supplements. Vitamin D: Dietary Supplement Fact Sheet.
5. University of Ottawa Evidence-based Practice Center. Effectiveness and Safety of Vitamin D in Relation to Bone Health. Agency for Healthcare Research and Quality. Aug 2007: 07-E013.
6. Wilkins, Consuelo H. and Yvette I. Sheline, et al. “Vitamin D Deficiency Is Associated with Low Mood and Worse Cognitive Performance in Older Adults.” American Journal of Geriatric Psychiatry 14 (2006): 1032-40.
Vitamin D is a fat-soluble vitamin that's formed when skin is exposed to the sun's ultraviolet rays. Vitamin D is also found in food and dietary supplements.
There are two major types of vitamin D. Vitamin D3, also called cholecalciferol, is the type made in the body in response to sun exposure and found in certain foods. Vitamin D2 (ergocalciferol) is the most common form used in supplements. It's also used to fortify certain foods, such as milk.
Both types of vitamin D must be converted in the liver and kidneys to the active form, 1,25 dihydroxyvitamin D, to be useful to the body.
What Does Vitamin D Do?
The main function of vitamin D is to maintain normal levels of calcium and phosphorus in the blood to support bone mineralization (hardening of bones), cell functions, and proper nerve and muscle function.
Vitamin D acts as a hormone, enhancing the absorption of calcium and phosphorus in the small intestine.
Vitamin D is needed for normal growth. Without it, bones become weak and deformed, resulting in rickets in children and a condition called osteomalacia in adults.
#
Osteoporosis
Vitamin D deficiency can lead to the development of osteoporosis because it reduces calcium absorption. In older people, low vitamin D levels have been associated with an increased risk of falling. Higher vitamin D levels have been associated with stronger bones (greater bone mineral density).
In most studies, the effects of vitamin D and calcium can't be separated. An analysis of previously published studies found that supplementing with vitamin D3 (more than 700 I per day) and calcium had a small but beneficial effect on bone mineral density compared to a placebo, and reduced the risk of falls.
#
Cancer
Preliminary evidence suggests vitamin D may aid in cancer prevention by blocking cell growth and differentiation (cells mature and take on a specialized form and function).
Since the late 1980s, the risk of developing and dying from breast, prostate, ovarian, and other cancers has been found to be increased in geographic areas located at higher latitudes, where there's less sun exposure, and with vitamin D deficiency.
A study published in the American Journal of Clinical Nutrition found that vitamin D may reduce the risk of breast and other cancers.
#
Autoimmune Disease
Because vitamin D is thought to influence the immune system, there is some evidence it may help with autoimmune disease.
#
Other Conditions
Preliminary evidence suggests vitamin D may help with muscle and bone pain, diabetes prevention, fibromyalgia, gum disease prevention, mood disorders, and proper immune function.
Sources of Vitamin D
The main source of vitamin D comes from exposure to the sun's UVB rays. The American Academy of Dermatology advises that we obtain vitamin D from foods and supplements rather than UV exposure, because of the risk of skin cancer.
Vitamin D occurs naturally in certain types of fish, such as herring, mackerel, salmon, and sardines, and in egg yolks. Milk is fortified with vitamin D. Some juice products, breakfast cereals, and other foods may also be fortified with vitamin D.
Vitamin D supplements are also available. Multivitamins and calcium supplements provide vitamin D, but the amount varies widely so it's important to read labels. Vitamin D3 (cholecalciferol) is the preferred form.
Why Do People Use Vitamin D Supplements?
To ensure that they are getting enough vitamin D, many people may opt to use supplements. Supplementation is common for:
* Osteoporosis prevention and treatment
* Cancer prevention
* Diabetes prevention
* Polycystic ovary disease
* Depression
* Gum disease prevention
* Psoriasis
* Seasonal affective disorder
Recommended Vitamin D Intake
In the United States, the Institute of Medicine's recommendations for vitamin D intake are as follows:
* Birth to 50 years -- 200 I (5 mcg)
* Between 51 and 70 years -- 400 I (10 mcg)
* Over 71 years -- 600 I (15 mcg)
* Pregnant and nursing women -- 200 I (5 mcg)
These recommendations were set in 1997. There is growing consensus that vitamin D reference intakes need to be reassessed, based on increasing evidence that vitamin D insufficiency is widespread in the general population and that vitamin D plays a key role in bone health and the prevention of chronic health conditions.
In a recent study that found a 7% reduction in mortality, the average intake was about 500 I per day.
If you don't think you're getting the recommended amount of vitamin D, ask your doctor whether a vitamin D supplement might be appropriate for you.
Who May Require Extra Vitamin D?
# People with limited sun exposure
The amount of vitamin D formed from exposure to the sun is affected by season and latitude. In general, in northern cities such as Boston or New York, there aren't enough UVB rays to form vitamin D during the fall and winter months.
People who are homebound, women who wear robes and head coverings for religious reasons, and people whose jobs or work hours limit their exposure to sunlight are likely not obtaining significant amounts of vitamin D from sunlight.
#
People who use sunscreen
The use of sunscreen prevents the formation of vitamin D, too. Even sunscreen with an SPF of 8, an amount found in many daily moisturizers, can greatly reduce vitamin D production. In one research study, nearly half of people in Springfield, Illinois, who always wore sunscreen while outdoors had a vitamin D deficiency.
# People with greater skin pigment
People with darker skin have more melanin, the pigment that gives skin its color. Melanin absorbs UV rays, which reduces the skin's ability to produce vitamin D. The more pigment in a person's skin, the more important it is that he or she consume enough vitamin D.
# Older people
Older people are at greater risk of vitamin D deficiency, as the ability to produce vitamin D dwindles with age. In fact, vitamin D levels in elderly subjects have been found to be approximately 30% of the levels found in young adults.
It's estimated that over 50% of adults over age 50 in the United States and Europe are at risk of vitamin D deficiency. One study found that in Boston at the end of the summer, 30% of whites, 42% of Hispanics, and 84% of African-Americans had vitamin D deficiency.
#
People who can't properly absorb fat (fat malabsorption)
Vitamin D requires some dietary fat in order to be absorbed in the small intestine. People with conditions that cause fat malabsorption, such as cystic fibrosis, celiac disease, Crohn's disease, whipple disease, and chronic liver disease, are more prone to vitamin D deficiency. People with kidney disease may not be able to convert vitamin D to its active form.
Infants who are exclusively breastfed
Vitamin D requirements for infants can't be met by human breast milk alone. Consult your pediatrician before using vitamin D supplements in infants.
Side Effects and Safety Concerns
Vitamin D is a fat-soluble vitamin. This means that, if consumed in excess, it can build up in the body and cause toxic symptoms, unlike vitamin C and other water-soluble vitamins.
# Because the buildup is slow, it can take months or years before toxic levels are reached.
Excess vitamin D may result in too much calcium in the blood (hypercalcemia), which causes confusion, muscle weakness, and vomiting, and can lead to complications such as kidney stones and kidney failure.
The safe upper limit of vitamin D is 2,000 I (50 mcg) for men and women. For infants (up to 12 months), the safe upper limit is 1,000 I (25 mcg).
There is growing evidence suggesting that these upper limits may be too low. Until a new limit is set, however, it's recommended that you not exceed the upper limit unless under physician supervision.
People with hyperparathyroidism or sarcoidosis should not consume vitamin D, unless they have consulted their physician.
Possible Drug Interactions
The combination of vitamin D and calcium should not be taken with thiazide diuretics, because it could lead to excess calcium levels in the body. Consult your physician before taking either.
People taking calcium-channel blockers should not take vitamin D and calcium, unless under a doctor's supervision, because it may interfere with the effect of the medication.
Certain medications, such as phenytoin (Dilantin), primidone (Mysoline), phenobarbital, valproic acid (Depakene), corticosteroids, cimitidine (Tagamet), heparin, isoniazid (INH) and rifampin may interfere with the absorption or activity of vitamin D.
Sources:
1. Cannell John J. and Reinhold Vieth, et al. “Epidemic Influenza and Vitamin D.” Epidemiology and Infection 134 (2006): 1129-40.
2. Heaney, Robert P. “The Vitamin D Requirement in Health and Disease.” The Journal of Steroid Biochemistry & Molecular Biology 97 (2005):13-9.
3. Holick MF. Vitamin D. In: Shils M, Olson J, Shike M, Ross AC, Ed. Modern Nutrition in Health and Disease, 9th Ed. Baltimore: Williams and Wilkins, 1999.
4. National Institutes of Health Office of Dietary Supplements. Vitamin D: Dietary Supplement Fact Sheet.
5. University of Ottawa Evidence-based Practice Center. Effectiveness and Safety of Vitamin D in Relation to Bone Health. Agency for Healthcare Research and Quality. Aug 2007: 07-E013.
6. Wilkins, Consuelo H. and Yvette I. Sheline, et al. “Vitamin D Deficiency Is Associated with Low Mood and Worse Cognitive Performance in Older Adults.” American Journal of Geriatric Psychiatry 14 (2006): 1032-40.
Mangosteen Extract
Mangosteen Extract is rich in Beta-mangostin, Alpha-mangostin, and Xanthones, which is a class of polyphenolic compounds high in antioxidants and other immune enhancing properties. As recent study shows, mangosteen extracts are effective in enhancing the health of human immune system.
Function and Usage:
1. Effective in protecting human body against cancer attack
Mangosteen extracts contain two primary xanthone extracts- garcinol and mangostin, which are proven to be effective as anti-inflammatory agents and in inhibiting cyclo-oxygenase(COX) enzymes and carcinogenic effects, therefore, it is effective in protecting human body against cancer cells lines attack.
2. Effective in enhancing the health of human immune system
Mangosteen Extracts are found rich in beta-mangostin, Alpha-mangostin, and Xanthones, which is a class of polyphenolic compounds, high in antioxidants and other immune enhancing properties. Therefore, mangosteen extracts are effective in enhancing the health of human immune system.
3. Other benefits
Anti-aging, Support microbiological balance, Improve joint flexibility, Provide mental support, Inhibit diarrhea, Inhibit tuberculosis.
Mangosteen
4..Water Soluble Mangosteen Extract
Water soluble mangosteen extract, achived by exclusive cryogenic extraction technology, preserves original natrual flavor of the fruit. It is suitable for the manufacture of beverages, chewable tables, effervescent tablets and capsules.
Source @ Canfo Natural Products™. All Rights Reserved.
Function and Usage:
1. Effective in protecting human body against cancer attack
Mangosteen extracts contain two primary xanthone extracts- garcinol and mangostin, which are proven to be effective as anti-inflammatory agents and in inhibiting cyclo-oxygenase(COX) enzymes and carcinogenic effects, therefore, it is effective in protecting human body against cancer cells lines attack.
2. Effective in enhancing the health of human immune system
Mangosteen Extracts are found rich in beta-mangostin, Alpha-mangostin, and Xanthones, which is a class of polyphenolic compounds, high in antioxidants and other immune enhancing properties. Therefore, mangosteen extracts are effective in enhancing the health of human immune system.
3. Other benefits
Anti-aging, Support microbiological balance, Improve joint flexibility, Provide mental support, Inhibit diarrhea, Inhibit tuberculosis.
Mangosteen
4..Water Soluble Mangosteen Extract
Water soluble mangosteen extract, achived by exclusive cryogenic extraction technology, preserves original natrual flavor of the fruit. It is suitable for the manufacture of beverages, chewable tables, effervescent tablets and capsules.
Source @ Canfo Natural Products™. All Rights Reserved.
Women's Only : Heart to heart
Ladies : Take these symptoms to heart
Very few women fear heart disease, despite the fact that the condition claims more lives than breast cancer does. To make matters worse, women's symptoms are also often atypical - a situation that can even confuse their doctors.
Take action:
Be aware of these signs of a heart attack (which are very specific to women) and seek help immediately:
* Jaw pain
* Shoulder pain
* Anxiety
* Sweating
* Shortness of breath
* Dizziness; nausea
* Unusual fatigue
Fight heart disease among women
Created: Tuesday, June 12, 2007
Worldwide, heart disease causes 8.6 million deaths among women annually. It is the largest single cause of mortality among women, accounting for a third of all deaths in women worldwide.
In South Africa, heart disease remains one of the major killers as one in four women before the age of 60 will have some form of heart condition. Another factor that adds to this statistic is that women also show the biggest increase in obesity, which heightens the situation.
It is with this in mind that the Heart and Stroke Foundation AS has launched the Go Red for Women campaign to wake up the women of South Africa.
“It’s a lifestyle disease. Today’s woman has to make time for her work and family, often leaving little time to worry about herself. We want to make women aware of the risks of heart disease now – while they still have time to change their lives,” says Hugo Coetzee, Marketing Manager at the Heart and Stroke Foundation AS.
With these alarming heart facts in mind, the Heart and Stroke Foundation has launched the Go Red for Women movement. This international movement celebrates the energy, passion and power we have as women to band together and wipe out heart disease.
The primary message driving the Go Red for Women campaign is simple: heart disease kills women. The campaign pairs this message with an interesting visual image – the red dress – as an international symbol for women and heart disease.
The campaign provides women with tips and information on healthy eating, exercise and risk factor reduction, such as smoking cessation, weight maintenance, blood pressure control, and blood cholesterol management.
For more information on Go Red for Women, visit www.goredforwomen.co.za.
- (The Heart and Stroke Foundation AS, June 2007)
Very few women fear heart disease, despite the fact that the condition claims more lives than breast cancer does. To make matters worse, women's symptoms are also often atypical - a situation that can even confuse their doctors.
Take action:
Be aware of these signs of a heart attack (which are very specific to women) and seek help immediately:
* Jaw pain
* Shoulder pain
* Anxiety
* Sweating
* Shortness of breath
* Dizziness; nausea
* Unusual fatigue
Fight heart disease among women
Created: Tuesday, June 12, 2007
Worldwide, heart disease causes 8.6 million deaths among women annually. It is the largest single cause of mortality among women, accounting for a third of all deaths in women worldwide.
In South Africa, heart disease remains one of the major killers as one in four women before the age of 60 will have some form of heart condition. Another factor that adds to this statistic is that women also show the biggest increase in obesity, which heightens the situation.
It is with this in mind that the Heart and Stroke Foundation AS has launched the Go Red for Women campaign to wake up the women of South Africa.
“It’s a lifestyle disease. Today’s woman has to make time for her work and family, often leaving little time to worry about herself. We want to make women aware of the risks of heart disease now – while they still have time to change their lives,” says Hugo Coetzee, Marketing Manager at the Heart and Stroke Foundation AS.
With these alarming heart facts in mind, the Heart and Stroke Foundation has launched the Go Red for Women movement. This international movement celebrates the energy, passion and power we have as women to band together and wipe out heart disease.
The primary message driving the Go Red for Women campaign is simple: heart disease kills women. The campaign pairs this message with an interesting visual image – the red dress – as an international symbol for women and heart disease.
The campaign provides women with tips and information on healthy eating, exercise and risk factor reduction, such as smoking cessation, weight maintenance, blood pressure control, and blood cholesterol management.
For more information on Go Red for Women, visit www.goredforwomen.co.za.
- (The Heart and Stroke Foundation AS, June 2007)
Enjoy a Healthy Salad as a Meal
Anatomy of a Healthy Salad
Salads are usually served at the beginning of a meal, but a salad can also make a healthy, low-calorie meal all by itself. When you use lots of fruits and vegetables, they can also be loaded with vitamins and antioxidants. The key to keeping salads interesting is to change the ingredients each time you make one. Don't just think of the simple garden salad, but imagine adding fruits, nuts, and lean meats to your salad to make a great low-calorie, highly nutritious meal.
How Much Salad is Enough for a Meal?
Use the calorie calculator to determine how many calories you need per day, and divide that number of calories by the number of meals you want to eat for the day. If you are eating 2,000 calories per day, you might want to allow yourself 500 calories per each of three meals and 500 for snacks.
Or, you could opt for a lighter breakfast and a larger dinner, depending on how you feel. A dieter who is eating 1,300 to 1,500 calories per day might want a smaller salad, maybe 300 to 400 calories. Keeping a food diary is a good way to keep track of your calories and nutrition.
Greens
Most salads start with a pile of greens. Since greens are low in calories and are a good source of fiber, it's a great way to add volume to your meal without adding a lot of calories. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories.
Vegetables
Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories -- about 20 calories per half cup serving.
Fruit
Blueberries, raspberries, blackberries, apple slices and raisins add vitamins and antioxidants. The delicious burst of flavor and sweetness they add can also help you cut back on, or eliminate, high-calories salad dressings. A half cup of apple slices has 30 calories, and a half cup of berries has about 40 calories.
Meat and Cheese
To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled eggs, lean beef, cooked shrimp, tuna, chicken breast, or strips of cheese. Make sure to measure your protein sources, since meats and cheese have more calories than fruit or vegetables. Avoid fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.
Nuts
Sprinkle a few nuts like walnuts, pecans, almonds, or cashews for a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids.
Salad Dressing
One tablespoon of regular commercial salad dressing will add 50 to 80 calories, so be careful to measure how much you use. A large salad may tempt you to use a lot more, just remember that one-quarter cup of dressing could may add up to 300 calories. Low fat dressings are available, which offer fewer calories, but they may not taste as good. A salad with a variety of fruits and vegetables really doesn't need any dressing; some freshly squeezed lemon or lime juice will likely be enough to suit your taste.
A Salad to Try
Here is a great example of a delicious, healthy salad:
two cups of green leaf lettuce
one-forth cup raw green beans
one-forth cup snap peas
one-forth cup chopped tomato
one-forth cup sliced carrots
one-forth cup apple slices
one-forth cup blueberries
one-forth cup chopped chicken breast
one chopped hard boiled egg
one ounce of shredded mozzarella cheese
one-eighth cup walnut pieces
lemon and lime wedges
This salad has lots of vitamins, antioxidants, phytochemicals and fiber and comes in at just under 400 calories. Serve this salad with a glass of iced-herbal tea or a big glass of sparkling water with lemon.
Salads can be changed and adapted to any diet. Choose low carb green vegetables for low carb diets and use low-fat or no dressing for low-fat diets. Choose the lowest calorie ingredients if you are watching your calories. Keep lots of salad fruits and vegetables on hand, and you will find it easy to create salads several times per week. Change the ingredients to create completely different flavors, and you will never get bored with healthy salad meals.
Salads are usually served at the beginning of a meal, but a salad can also make a healthy, low-calorie meal all by itself. When you use lots of fruits and vegetables, they can also be loaded with vitamins and antioxidants. The key to keeping salads interesting is to change the ingredients each time you make one. Don't just think of the simple garden salad, but imagine adding fruits, nuts, and lean meats to your salad to make a great low-calorie, highly nutritious meal.
How Much Salad is Enough for a Meal?
Use the calorie calculator to determine how many calories you need per day, and divide that number of calories by the number of meals you want to eat for the day. If you are eating 2,000 calories per day, you might want to allow yourself 500 calories per each of three meals and 500 for snacks.
Or, you could opt for a lighter breakfast and a larger dinner, depending on how you feel. A dieter who is eating 1,300 to 1,500 calories per day might want a smaller salad, maybe 300 to 400 calories. Keeping a food diary is a good way to keep track of your calories and nutrition.
Greens
Most salads start with a pile of greens. Since greens are low in calories and are a good source of fiber, it's a great way to add volume to your meal without adding a lot of calories. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories.
Vegetables
Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories -- about 20 calories per half cup serving.
Fruit
Blueberries, raspberries, blackberries, apple slices and raisins add vitamins and antioxidants. The delicious burst of flavor and sweetness they add can also help you cut back on, or eliminate, high-calories salad dressings. A half cup of apple slices has 30 calories, and a half cup of berries has about 40 calories.
Meat and Cheese
To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled eggs, lean beef, cooked shrimp, tuna, chicken breast, or strips of cheese. Make sure to measure your protein sources, since meats and cheese have more calories than fruit or vegetables. Avoid fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.
Nuts
Sprinkle a few nuts like walnuts, pecans, almonds, or cashews for a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids.
Salad Dressing
One tablespoon of regular commercial salad dressing will add 50 to 80 calories, so be careful to measure how much you use. A large salad may tempt you to use a lot more, just remember that one-quarter cup of dressing could may add up to 300 calories. Low fat dressings are available, which offer fewer calories, but they may not taste as good. A salad with a variety of fruits and vegetables really doesn't need any dressing; some freshly squeezed lemon or lime juice will likely be enough to suit your taste.
A Salad to Try
Here is a great example of a delicious, healthy salad:
two cups of green leaf lettuce
one-forth cup raw green beans
one-forth cup snap peas
one-forth cup chopped tomato
one-forth cup sliced carrots
one-forth cup apple slices
one-forth cup blueberries
one-forth cup chopped chicken breast
one chopped hard boiled egg
one ounce of shredded mozzarella cheese
one-eighth cup walnut pieces
lemon and lime wedges
This salad has lots of vitamins, antioxidants, phytochemicals and fiber and comes in at just under 400 calories. Serve this salad with a glass of iced-herbal tea or a big glass of sparkling water with lemon.
Salads can be changed and adapted to any diet. Choose low carb green vegetables for low carb diets and use low-fat or no dressing for low-fat diets. Choose the lowest calorie ingredients if you are watching your calories. Keep lots of salad fruits and vegetables on hand, and you will find it easy to create salads several times per week. Change the ingredients to create completely different flavors, and you will never get bored with healthy salad meals.
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