Tuesday, December 13, 2011

Avoiding Constipation this Christmas!

Christmas is almost here -12 days to go, yes I am 'countdown-ing'.
During the holidays, we are bombarded with deliciousness everywhere - I mean my mom and tetas make the most amazing food and resistance can get quite hard! Therefore, our dietary habits tend to change, often to the worse. We tend to ditch the water for alcohol and coffee as well as salads for more fat-drenching cuts and fries, ending our masterpiece with overdosing on that buche we’ve been putting our eyes on all night! Aaaand voila! Constipation.

So long story short, here’s how constipation can be avoided!

Don't neglect your fruits and veggies - The most common cause of constipation is a diet low in fibers! Fiber is necessary to help move food around your digestive tract and thus alleviates constipation. Therefore, whether you are preparing Christmas dinner this year or you are helping in devouring it, make sure to include vegetables in your main meal as well as fruits as dessert. And make sure to eat them as well.

Eat wisely - Mindful eating goes down to the ‘non-existing’ level when we are confronted with all these food options! I know how Christmas dinner looks like, I’ve seen ours. We have almost every type of food you can think of, making us want to have a bit (or a lot) of everything. So to avoid getting constipated all the way to New Year’s (and to watch your weight and health), choose the foods that you love the most and have them within reason. Listen to your body and eat when hungry, not to socialize. Instead of nibbling on roasted nuts, chocolate and alcohol, try to stick to lighter options like nibbling on green veggies, carrots, bell pepper, cauliflower or a bit of raw nuts. And if you are hosting this dinner, please have these crunchy munchies available for us, with mustard, lemon, vinegar, soy or low fat sour cream dip, please.

Stay Hydrated - Without enough water, your body extracts the needed liquid from your colon – leaving your stool dry and increasing your risk of constipation. During the festivities, we tend to prefer alcohol or coffee which intensifies the dehydration process since these 2 make you lose more water! Therefore, to combat these dehydrating effects, try to limit your coffee intake to 1 or 2 per day and if you decided to have some alcohol, try to either dilute it with water/ice or have 2 cups of water for every drink you have!

Squeeze in some exercise! Exercise is known to improve your bowel movements, but during the holidays, it seems like we take a holiday off of exercise as well! Steady exercise can regulate intestinal muscle contractions and reduce the time food stays in your digestive tract and thus can be a very efficient natural way to relieve constipation. So try to fit in at least 30 minutes of exercise and if you are way over your head celebrating, try to split the 30 minutes into 2 15-minute workouts or dance your time away with family & friends!

Don’t ignore the urge to go – If you’re busy hosting dinner and family & friends are all around your place, you tend to ignore the fact that you really need to use the bathroom! Ignoring bowel signs can leave food longer time in your colon, resulting in more water absorption from the stools. So when you feel like going, just go!
If you're traveling for Christmas,
don't tell us!

And last but not least, if you are traveling for the holidays, I hate you. Nevertheless, traveling can disturb the microflora in your intestines, damaging beneficial bacteria. So watch your diet, avoid the booze on the plane, drink lots of water, have lots of fruits and vegetables and help yourself with some yogurt, it contains probiotics that  can stimulate the growth and activity of bacteria in your guts!

Friday, December 9, 2011

Healthy Gifts this Christmas!

I finally finished my Christmas shopping today and for the first time, books were all I got! I figured that clothes and gadgets sure can be fun, but books help us grow. Some of the books I got were about healthy eating for children, simple ways to cook healthier meals, baking your own cookies this Christmas as well as planning nutritious vegetarian meals! From all these, my favorite book was "Food Rules: An Eater's Manual" for Micheal Pollan - even snowy the snowman loved it, obviously!

When it comes to nutrition and food science, we hear many scientific terms that may seem unfamiliar and complicated to us; however, this book makes food and nutrition the easiest topic! Micheal Pollan divided the book into 3 sections: What should I eat, what kind of food should I eat and how should I eat? Now the food rules are simply listed from 1 to 64, with one rule on each page - quick, useful, witty and best of all, easy to retain! Pollan made it easier for us to see nutrition from a practical side and formulated his rules in a way that will certainly ring a bell long after we've read them!

Here are few rules that I loved
Rule # 2 - Don't eat anything your great-grandmother wouldn't recognize as food.
Rule # 13 - Eat foods that will eventually rot!
Rule # 20 - It is not food if it arrived through the window of your car.
Rule # 24 - Eating what stands on one leg (mushroom and plants) is better than eating what stands on two legs (fowl), which is better than eating what stands on four legs (cows, pigs, mammals)
Rule # 36 - Don't eat breakfast cereals that change the color of the milk!
Rule # 37- The whiter the bread, the sooner you'll be dead.
Rule # 57 - Don't get your fuel from the same place your car does.

The rules are simple and super smart! And retaining just 5 rules out of the 64 then adopting them is life changing itself. After all, having a healthier lifestyle can be achieved one step 'food rule' at a time. So get healthy useful books this Christmas - not necessarily Pollan's. Just make sure to make the best (and healthiest) out of your Christmas gifts this year!

Wednesday, December 7, 2011

Forget About Yearly Resolutions, Make It a Monthly Habit!

We may still have one month to New Year's Eve, but everyone around has already started thinking where the party is going to be! So resolutions are just around the corner! If you’re like most people, you don’t even think about making New Year’s resolutions anymore. I know it was exciting the first couple of times for me, but just like Pick the brain indicated, it becomes too depressing to feel like a failure when I couldn't stick to a diet, lose weight or exercise properly for a long time! Well, maybe it works out for the first month, but then it’s just too much of a commitment to handle every day, especially that we have dinners and parties everywhere in Lebanon! Well, here’s a way to have resolutions that stick. Pick the brain came up with an absolutely excellent idea last year to say goodbye to New Year’s resolutions and hello to monthly habits!!

Keeping a goal for for 365 days is pretty hectic! However, Pick the brain's smart idea is that if you can stick to a habit for 28 days, the habit becomes permanent. You no longer think of it as a difficult task for it just becomes part of you and your daily habits. 
So, how do you come up with 12 habits rather than 1 unachievable big resolution? Well, again Pick the brain was smart enough to break up that big resolution into 12 “mini-very-possible” habits? Let’s say your huge resolution – the one we tend not to keep – is to “lose weight.” So why not break this huge goal into the smaller steps that constitute it! Don't just say I want to lose weight because once khalto or teta invite us to that huge dinner and the food looks absolutely good, we'll overeat and ditch our resolution.
Instead, this year, I am committing to easier, more achievable goals! All I am going to do is commit to one thing at a time, for 28 to 30 days.  Here are the mini resolutions I am sticking to, some were originally in Pick the Brain's article, but you can find them helpful or you can make up your own!
  • January: Only have low-calorie snacks, I'll have to read my labels for this resolution
  • February: Drink skim milk instead of whole milk
  • March: Exercise 30 minutes at least 3-4 times a week
  • April: Bring my lunch to work instead of eating out (my mom will be happy!)
  • May: Have whole fruit for dessert
  • June: Perform 25 to 50 crunches before going to bed
  • July: Have beans and legumes at least 3 times a week
  • August: Have a salad before every lunch and dinner
  • September: Eat fish, nuts, soy products and legumes instead of red meat
  • October:  Skip the soda, alcohol or iced tea
  • November: Switch my bread, pasta, kaak, toast and rice to whole grains (am7a kemle) instead of white and refined breads
  • December:  Buy me some new holiday clothes to show off what I have achieved!!
One key thing to consider is to keep thee new habits realistic. Don't go putting impossible goals and overwhelming yourself too soon! You'll end up stressed about too many mini goal. Moreover, try to make these habits fun! Turn them into a challenge between you and your friends or siblings or even get a partner! I know my sis will be my partner and coach! When the next month comes, focus on your new goal. You don’t have to keep doing what you were doing the previous month, but you may find you want to, so be it! Long story short, small steps will help you reach your goals rather than large impossible ones! So Happy New Month!

Sunday, December 4, 2011

Celiac Disease 101 in Lebanon!

Celiac disease, also known as celiac sprue, gluten intolerance or gluten sensitive enteropathy, is a permanent inflammatory intestinal disorder triggered by the ingestion of gluten, a form of protein found in wheat, rye, barley and perhaps oats in genetically predisposed people.
Celiac disease was once thought to be a rare disease; however, it is now recognized as a common chronic disorder that affects as many as 1 % of some Western populations especially Europeans. Recent studies show that celiac disease is a common disease in the world, affecting not only Europeans and people of European ancestry, but also populations of the developing countries such as the Middle East, South Asia, Africa and South America, where its prevalence is similar to that of Western countries.
What happens exactly?
Gluten triggers the small intestine’s inflammatory response! The inflammation leads to the destruction and eventually the loss of the absorptive capacity of the intestines leading to mal-absorption especially fat soluble vitamins (D, E, A and K) and iron, folate, B12, magnesium and calcium!

The challenge with gluten intolerance is that it is often misdiagnosed and that its symptoms imitate other health problems, making it harder to detect it at earlier age. The commons symptoms vary from weakness, appetite loss, weight loss, chronic diarrhea, cramps and bloating. Among 6 studies assessing chronic diarrhea in Middle East and North African countries, celiac disease prevalence was 6.5 % to 21 %! In Iran, Lebanon, Iraq, Saudi Arabia and Kuwait, celiac disease was one of the most common causes of chronic diarrhea! While some may experience painful rash, muscle cramps or joint pain. Therefore early diagnosis is very crucial to avoid malnutrition, stunt growth, short stature and anemia, especially among children! In fact, for children, gluten intolerance is very risky. Unless well managed, it can affect child’s behavior, ability to grow and learn, especially that for appropriate development, high energy and nutrient needs require proper nourishment!
Gluten intolerance can occur at any age. Symptoms can appear as early as infancy, but most cases are diagnosed at adulthood, often 10 years after the first symptoms. Temporary lactose intolerance may accompany gluten intolerance, until the inflammation of the intestines resolve – which might take months or years!
Medical Nutrition Therapy
Primarily, treatment for gluten intolerance is a life-long, strict regimen of a gluten free diet.
When gluten is omitted from the diet:
- The inflammation of the intestine resolve and heal
- Nutrient absorption improves
- Symptoms disappear
Yet this inflammation will recur once gluten is reintroduced in the diet. There are no pharmaceutical cures, so don't be fooled. A 100 % gluten-free diet is a must.
What food should be avoided in a gluten-free diet?
Even trace amounts of gluten in the diet can damage the intestines. Now the grains that should be avoided are wheat (قمح) (or the label can say durum, graham, kamut, spelt, emmer, faro), rye (الجاودار), barley (شعير), malt, malt flavoring and malt vinegar, couscous (كسكس), bulgur (برغل), semolina (سميد), farina (دقيق) and oats (شوفان). Speaking of oats, many confirm that oats per se can be ingested but it is often contaminated by other gluten-containing products. According to the Canadian Celiac Association, some can tolerate oats and it could be safe to consume 50-70 grams (up to 1/2 cup dry oats daily) of uncontaminated oats per day by adults and 20 -25 grams per day by children with celiac disease. However, many can’t tolerate it and with our “unsure” industry in Lebanon, oats may be harvested with the same equipment as wheat and thus many be contaminated. So unless oats are specifically certified as gluten-free oats, avoid them.
Avoiding wheat is probably the most challenging here because it is the main ingredients in many foods! Frequently overlooked foods that may contain gluten and need to be verified from the Celiac Disease Foundation:
  • Brown rice syrup
  • Breading & coating mixes
  • Croutons lurking in salads
  • Canned foods such as tuna and meats
  • Energy and chocolate Bars
  • Flour or cereal products
  • Imitation bacon and seafood like surimi crab for example
  • Luncheon and processed meats
  • Marinades
  • Pastas and pizzas
  • Processed and luncheon meats
  • Sauces, gravies
  • Self-basting poultry
  • Soy sauce or soy sauce solids
  • Soup bases
  • Stuffing and dressings
  • Sweetened milk with malt
  • Thickeners (Roux)
  • Herbal supplements
  • Drugs & over-the-counter medications
  • Nutritional, vitamin and mineral supplements

Distilled alcoholic beverages and vinegars do not contain any harmful gluten peptides. Research indicates that the gluten peptide is too large to carry over in the distillation process. This process leaves the resultant liquid gluten-free. Wines and hard liquor/distilled beverages are gluten-free. However, keep in mind that beers, ales, lagers and malt vinegars that are made from gluten-containing grains are not distilled and therefore, are not gluten-free

So what can we eat if we’re on a gluten-free diet?
  • The good news is that all fresh fruits, vegetables, beef, chicken, fish, lamb, pork and dairy products are naturally gluten-free. Just make sure they are fresh and not contaminated with gluten. 
  • Gluten free grains that can be consumed when you are cutting your gluten intake are rice and its flour (الأرز), corn (maize) and its flour (ذرة), potatoes (البطاطا), potato starch (نشا البطاطس), uncontaminated (gluten free) oats, soy, beans, millet (دخن), teff, polenta, wild rice(الأرزالبري), quinoa, tapioca (التابيوكا), nut flours and buckwheat (الحنطةالسوداء/روسي قمح). If the label on your food package says amaranth, xantham gum, guar gum or sorghum, you’re free to have these as well. 
  • Now don't be misled by products that claim to be wheat-free - they may contain barley or rye! It is important to read on your food that that specific food is “gluten free”. Read your food label wisely, sometimes wheat can be disguised as the word semolina or farina, so know your linguistics well. Labels must be read every time foods are purchased because manufacturers can change ingredients at any time. 
  • And stay up to date with gluten free food products! Ok, so I’ll admit is, the country is not quite well equipped for gluten-free products, but this doesn’t mean that we don’t have any. So I decided to look around and here’s what I found.

Stores, Supermarkets and Bakeries

A New Earth store: organic gluten free products, like several types of pasta (quinoa, buckwheat, brown rice, black rice, and many others...) Breakfast Cereals for adults and kids (around 10 different ones), crackers, Oat cakes, chocolates, Tamari sauce, ketchup, candies, Bars, Flours, Grains, kuzu, fritters, oat pita bread, oat man2ouche.

TSC, Metro, Charcutier Aoun and Spinneys Supermarkets: gluten free pasta, lasagna sheets, bread mix, all purpose flour, bread sticks, rice cakes, couscous, crackers, maize galettes, muesli, toasts, soup mixes, buckwheat pancakes mix, chocolate cake mix, fruit filled biscuits, whole-fruit cookies, rice cakes, muffin mix, breakfast bars, chocolate and rice breakfast cereals

Keyrouz Bakery: They provide corn breads only; however, with a one day notice, they can prepare gluten free breads, dough, pizzas and burger buns

Al Sultan Bakery: Kaak, thyme or cheese man2ouche, pita bread, doughs, buns, burger buns, pizzas, toasts, plain or dates brioche, cheese, chocolate and thyme croissant, pain au lait, pain au chocolat, vanilla or chocolate cakes, sable vanilla or chocolate and swiss rolls.

** This list is not for advertising purposes whatsoever! It is only to help anyone find gluten-free products in Lebanon. So if you know more places where we can find certified gluten free foods, feel free to add your store!

As for restaurants in Lebanon, most do not guarantee a meal that is 100% gluten free. The risk of cross contamination in the industry, storage, preparation method and when serving is high because kitchens handle wheat as well as gluten-free grains and products in the same kitchen! So when eating away from home, pack your gluten free food with you, read menus carefully and ask all the questions needed and inform the restaurant of your intolerance!

Last but not least, it is always best to educate yourself on the matter! You can definitely consult a dietitian nearby and you can also read books written by professionals! These are couple of useful books: Nutrition and Celiac Disease written by Monique Bassila Zaarour, RD and Gluten-Free Diet: A Comprehensive Resource Guide written by Shelley Case, RD.

* If you are looking for more about gluten-free foods and celiac disease in Lebanon, you will find joy in reading Sans gluten a Beyrouth blog!


Thursday, December 1, 2011

Smart Dining at Parties and Buffets!

Food is everywhere during the holidays! In December and January, it’s a food fiesta everywhere! These couple of months seem to dump – delicious - food on you wherever you go and whatever time of the day it is! So, even though it’s quite a “health mess”, there is, in fact, lots of ways to control your calorie intake. They key is moderation and portion control! These helpful tips can help you during these holiday parties and dinners without totally depriving yourself or feeling guilty.

·        Try to maintain a regular eating schedule, starting with breakfast. Don’t skip meals because this lowers blood sugar levels and causes you to overeat the rest of the day to make up for those missed calories.

·        Balance party meals with other meals during the day. Eat small, healthy meals with fewer calories so that party foods won’t cause you to exceed your total calorie intake for the day.

·        Never go to a party hungry. Take the edge off your hunger by eating a healthy, filling snack (e.g. fruit, small peanut butter sandwich or low fat yogurt) beforehand so you won’t overeat at the site of the deliciousness.

·        Drink plenty of water throughout the day, including a glass before your dinner or party. It helps fill you up and offsets upcoming dehydrating drinks  like coffee or alcohol.

·        Take smaller portions, and eat only the foods you really like. Don’t go on wasting precious calories eating unpleasant foods because they’re just there.

·       Architect your plate: Fill half the plate with simple vegetables and a quarter with carbohydrates. The remaining quarter should be protein foods, which help you to feel full longer and help curb the carbohydrate cravings.

·        Enjoy the night and enjoy your food! Eat small bites, chew slowly, and savor each delicious bite. You will probably enjoy the food more, get full faster and won’t overeat.

·        Don’t drink your calories. Consume alcohol in moderation, if at all. Alcohol is full of calories, can increase your appetite and it reduces the number of fat calories you burn for energy!

·        Don’t hang out next to the buffet and before going back for seconds, wait 20 minutes for your food to “settle.” It takes that long for your stomach to tell your brain that you’re full.

·        Save calories by skipping dessert or choosing fresh fruit when it is available. Now if you want dessert, eat fewer calories during the meal and try to share one dessert with a friend!

Last but not least, get plenty of exercise! During holidays, most tend to ditch their healthy habits, eat like there’s no tomorrow and “slob” around! Remember, you gain weight if you eat more calories than you burn, eat your holiday fiesta and make sure to burn it off!
Christmas dinner photo

Saturday, November 19, 2011

Food Colorants in my Cereal Bowl!

Cereals advertised for their
Calcium, Zinc and Iron content
I’ve probably had too many colorants in my system for quite some time when I was kid. My mom used to buy us Trix, and what was she thinking! When talking about snacks and cereals for kids – and possibly adults- one can’t ignore the topic of food dyes!
Colored breakfast cereals are attractive to kids, especially with those cartoon characters on their packages. Other than their high content of sugar and sodium, and putting aside that they are advertised by mentioning their high calcium, iron, zinc, fiber and ‘fruity’ content, my concern here is their dye content!
Testing Food Dyes
Food colorings are tested for safety by different parties and sometimes views on food color safety can get quite controversial.
  • In Europe, E numbers are given to European Union-approved natural and synthetic dyes. In fact, in European countries these colorings are considered hazardous until they can be proven safe.
  • In the US, FD&C are given to FDA-approved synthetic food dyes that do not exist in nature. In the US, it's totally the opposite >> The colorings are safe until proven otherwise!
So companies that do business in Europe use natural and safe colorings; however, they use harmful and synthetic ones elsewhere! And guess what, yes; Lebanon is considered an "elsewhere" country.
Allowed Common Artificial Food Dyes
In the USA, the following seven artificial colorings are permitted in food as of 2007. You can see E number, FD&C number or the dye’s name. So when you check your label, you can find any of the 3.
  • FD&C Blue No. 1 or E133 –Brilliant Blue (blue shade) 
  • FD&C Blue No. 2 or E132 – Indigotine (inidigo shade)
  • FD&C Green No. 3 or E143 – Fast Green FCF (turquoise shade) 
  • FD&C Red No. 40 or E129– Allura Red AC. This dye is approved by the EU in general, but Switzerland already banned it and the UK is on its way!
  • FD&C Red No. 3 or E127 – Erythrosine 
  • FD&C Yellow No. 5 or E102 – Tartazine
  • FD&C Yellow No. 6 or E110 – Sunset Yellow FCF (orange shade so it can also be called Orange E110). Now this is approved in the US; however, EU is considering its ban while Norway already banned it! 
  • [Blue no.1, red no.40, yellow no.5 and yellow no. 6 being the most popular]
Disallowed Common Artificial Food Dyes
The following 9 dyes have been disallowed by the FDA because of their adverse effects so keep them in mind, and let’s hope we don’t see them in any of our foods!
  • FD&C Red No. 2 – Amaranth 
  • FD&C Red No. 4
  • FD&C Red No. 32 
  • FD&C Orange No. 1 
  • FD&C Yellow No. 1, 2, 3 and 4 
  • FD&C Violet No. 1
Artificial Dyes Health Concerns
Certain artificial food dyes have been shown to be carcinogenic to animals, affect mood and intensify ADHD while few are associated with fertility. You can pick your favorite. Now these studies are not conclusive yet, but the fact many are showing weak to moderate association between the dyes and the suggested health concern while facing a lot of “food politics” pressure, is enough of a concern to me! 
  • The FDA requires that Yellow No. 5 be clearly labeled on food packaging along with other ingredients.  This label is just indicating Yellow 5 is in the food. This is not a warning label so now you’re warned. 
  • According to the Mayo Clinic, colorants that may increase hyperactive behavior include: Yellow No. 6, Yellow No. 10, Yellow No. 5 and Red No.40. So even though, these are allowed by the FDA, studies are showing that they might have hazardous effects! 
  • According to the Center for Science in the Public Interest, food coloring such as Blue No. 1, Red No. 40, Yellow No. 5 and Yellow No. 6 cause allergic reactions. Yellow food No. 5 has triggered asthma episodes in children. Red No. 40 may cause skin conditions such as eczema. Yellow No. 2 has been connected with male sterility and ADHD. Blue No. 1 and Blue No. 2 used in beverages and often in pet food have been associated with brain tumors in animal studies and Red No. 3 is linked with thyroid tumors. It’s quite the mess! Actually, according to the Center for Science in Public Interest, artificial dyes are best avoided. They also have a "Food Dyes and Behavior Report Form" to fill out if your child shows any change of behavior when food colorants are ingested.
Natural Food Dyes
Some brands have natural food dyes
There's a growing number of natural food dyes commercially produced, especially due to consumer concerns surrounding synthetic dyes. Some examples include:
  • E150 - Caramel coloring made from caramelized sugar, used in sodas 
  • E160b - Annatto: a reddish-orange dye made from the achiote seeds
  • E140 - Chlorophyll: a green dye made from algae 
  • E120: Cochineal a red dye derived from the cochineal insect 
  • E100 – Turmeric from curcuminoids 
  • E160a- Saffron (caratenoids) for a yellow to orange color 
  • E160c - Paprika 
  • Betanin extracted from beets to give a bluish-red to brown color 
Natural food colors, due to their organic nature, can sometimes cause allergic reactions and anaphylactic shock in sensitive individuals. Coloring agents known to be potential hazards include annatto and cochineal. However, natural colors are not required to be tested nor mentioned on the label in the US!

Colored Cereals in Lebanon
Now, long story short, I found these colorings in 6 different colored cereals in Lebanon:
  • Artificial colorings - Yellow E 102 (No. 5), Yellow E 110 (No. 6), Blue E 133 (No. 1), Red E 129 (No. 40)
    >> Although all these have been approved in the US, the
    Center for Science in Public Interest advises that they are best avoided! They are under the "Unsafe in amounts consumed or is very poorly tested and not worth any risk" category. Red 40 and Yellow 6 are being phased out in some European countries.
  • Natural colorings - Turmeric, Paprika, Spinach, Carrots, Blackcurrant
    >> All shown to be safe.

Food dyes are lurking everywhere in our diets!They can be found in granola bars, candies, jelly beans, chocolate, beverages, sodas, cakes, chewing gums, lollipops, syrups, icings, jams, dessert powders, ice cream and puddings. These could be quite obvious due to their flashy colors, but hey, colorants can be found in pale colored cereals, cheeses, chips and dips too! So you gotta become a label reader, especially for foods that you consume regularly. Don’t be fooled with words like ‘natural’ and ‘fruity’. You’ve become familiar with those names and numbers now, so watch out for them and try to limit your intake of processed foods. 

Info Sources

Saturday, November 12, 2011

Diabetes Needs Awareness!

November 14 is World Diabetes Day and cases of diabetes are exploding by the year, especially among youngsters. This makes diabetes a very crucial determinant of our wellness and health! The term "diabetes mellitus" refers to a group of diseases that affect how your body uses blood glucose (aka blood sugar or glycemia). Glucose is vital to your health because it's an important source of energy for all our cells - our brain can't function but on glucose! So when someone is diabetic, no matter what the type and its reasons are >> they have too much glucose in their blood and yes, too much glucose has serious detrimental consequences.

My concern is diabetes type 2. When we eat food, our body breaks down carbs to give glucose, which stimulate the secretion of insulin from the pancreas to help cells in absorbing the needed glucose. In diabetes Type 2, the cells cannot respond properly to insulin - a state called insulin resistance. Thus glucose stays high in the blood, cells don't get to have their need of glucose and the body keeps on making more insulin yet no response! Eventually with long term, uncontrolled type 2 diabetes, the pancreas will reduce the amount of insulin it produces. 

In 1992,  an estimation of the prevalence of diabetes type 2 in Lebanon was at 7-8% and it rose to reach 16% in a study published year 2005! On the other hand, a very recent study showed that among Lebanese school students, glucose levels were significantly higher in overweight versus normal weight individuals with around 9 % of the normal weight group had hyperglycemia (high blood glucose levels ) while among those who were overweight 37 % had hyperglycemia!

Therefore, it is quite crucial to know Diabetes Warning Signs! Diabetes symptoms vary depending on how high your blood sugar is. Most importantly, some people, especially those with prediabetes or type 2 diabetes, may not experience symptoms initially!!
  • Thirst and dry mouth
  • Frequent urination
  • Extreme hunger
  • Headaches, blurred vision and fatigue
  • Slow healing sores and cuts
  • Frequent infections, such as gum or skin infections and vaginal or bladder infections
  • Erectile dysfunction
The causes are not quite determined yet, but many risk factors have been shown to increase the risk of developing diabetes type 2! Being overweight, being inactive, having a family history of type 2 diabetes, having high blood pressure, having high triglyceride and cholesterol levels and having polycystic ovary syndrome all increase the risk. Moreover the risk increase with age especially that we may tend to exercise less, lose muscle mass and gain weight as we age. Sadly, type 2 diabetes is increasing dramatically among children, adolescents and younger adults!

Diabetes is preventable and manageable.
You are able to control it!
The key in diabetes type 2 is that it's preventable!  
So you see that some of the risk factors can be controlled and can be managed if you have diabetes as well!
  • Keep your weight within the healthy range. So calculate your BMI to know if it's between 18 and 25: the healthier range. Weight loss improves insulin resistance, blood glucose, high lipid levels and help in reducing blood pressure. It is important to reach and maintain a healthy weight.
  • Have a balanced healthy diet. A licensed dietitian can sure help you count your carbohydrates intake, have the right amount of healthy fats and limit your alcohol consumption. You can also check this detailed diet and diabetes guide!
  • Keep an active lifestyle, exercise is indispensable so move more, sit less.
  • Do your best to avoid stress. Stress is associated with increased inflammation state in your body. It can cause your blood pressure to rise or you would turn to food to cope. So adopt stress management skills, breathe and plan to reduce your stress as much as possible.
  • Quit smoking, work hard on breaking this habit because tobacco use is associated with more complications in people with diabetes!
  • Keep normal blood fats levels: HDL is best above 40 mg/dL, LDL should be lower than 100 mg/dL, total cholesterol below 200 mg/dL and triglycerides below 250 mg/dL
  • Monitor your blood pressure to stay below 140/90 mmHg
Diabetes complications affect all your body.
They are never to be underestimated!

What's sneaky about diabetes is its complications! When your blood glucose levels are not regulated, complications become crippling, detrimental and life threatening. Diabetes can damage blood vessels and all that accompanies it: cardiovascular diseases, nerve damage, kidney damage, eye damage, foot damage, increased infections, brain damage and cancers. So it's definitely not the disease to neglect.

If you are suspicious that you, your parents (they tend to be neglectful about their own health) or your child is showing diabetic symptoms, don't neglect this. It is preventable, diagnosable and manageable and the earlier the better!

More info and sources:


Friday, November 11, 2011

Cancer Risk, Lowered By Diet!

“You are what you eat”. We have all heard that saying from time to time, but do we realize the truth inherent in it? When it comes to health, it cannot be over stated. Cancer, one of the leading causes of death in the U.S. has been tied to diet. Recent studies show that food intake plays a significant part in 30% of all cancer diagnoses. As certain foods can help fight cancer risk and others cause for a rise in it, food intake is one of the most important factors in cancer prevention
When eating, it is important to determine whether the food you are eating is promoting or discouraging cancer development. The most harmful foods are usually those that are the least natural. As many cancer causing agents are found in chemicals present in food additives, less natural food is more prone to promoting cancer. Natural foods may not be as colorful or stay on the shelf as long as others, but they are important nonetheless. One other food linked to cancer is red meats. Red meat, with its high amount of animal fat is known to highly correlate with cancer diagnosis. The toxins and carcinogens found in animal fat may have a lot to do with this. Understandably, many will still eat red meat; however, cutting back and replacing it with other leaner proteins such as fish and poultry will help reduce cancer risk.
Fruits and vegetables are essential
to help in decreasing your cancer risk!
Foods with naturally occurring flavonoids and antioxidants have shown the ability to curb cancer development. In nature, flavonoids keep plants alive. Often found in bitter foods such as coffee, dark chocolate as well as many citrus fruits, flavonoids may actually slow down tumor growth. Along with them, antioxidants have been shown to help limit cancer development. Found in fruits and vegetables antioxidants as well as vitamins Band C have been shown to inhibit growth of a number of cancers such as gastric cancer and pleural mesothelioma. If you are looking for a cancer-free diet, natural fruits and vegetables are definitely the way to go. 
To recap, in order to maintain a cancer-free diet, one merely needs to maintain a natural, healthy, fruit and vegetable-heavy diet. While taking action to improve your diet is not a guarantee to remain cancer-free, it definitely won’t hurt your chances, and hey, I bet you’ll feel better and maybe lose a little weight too.

This post is a guest post by Leroy Templeton

Leroy Templeton is a recent college graduate from the University of Central Florida. He majored in English and was involved in several health and fitness clubs including the sports medicine team. He has always been fascinated by the body and has been looking to promote the benefits of living a healthy and active lifestyle.

Photo source

Tuesday, November 8, 2011

Sitting Around May Increase Cancer Risks!

The hours we spend sitting at home, at workplace, in class, driving from and to places, using computers or watching TV are all as bad as couch-potato lifestyle! These sedentary hours may be increasing our risk for cancer, just as the time we spend exercising can reduce this risk.

Well, the connection between lack of exercise and the increased risk for heart disease is well established by now; however, the association between a "couch potato" lifestyle and cancer risk is a relatively new! 
A study published last week show that there is now convincing evidence that being physically active reduces the risk of both colon and breast cancers!

Of course it is important to exercise daily, but if the rest of your time is spend sitting, we have a problem! Regular exercise can reduce the risk up to 35 % for colon cancer and 25 % for breast cancer. And yes, there is a dose response: the more you are active, the lower the risk. The connection that lies between obesity and risk of cancer is through hormones, insulin resistance, and increasing inflammation - among others - that are all affected by one's sedentary versus active lifestyle. So just sitting around can increase our markers of inflammation and can actually cut years off our lives!

We need more of this at work!

Therefore moving at work is crucial to aid in decreasing cancers risk!

The American Institute for Cancer Research includes tips for getting active at work:
  • You can stretch your neck, your upper body, your forearmsyour lower back while sitting or standing!
  • Take a short walk, even down the hall, every hour. Set the timer on your phone or computer to remind you. Just take a trip to that water dispenser, get some water. This way you can stay hydrated, loosen up and stretch a bit. This has been shown to help decrease constipation, so there you go!
  • If possible, take a walk with coworkers to discuss issues; not just by email.
  • Use light weights while you're on the phone or reading emails.
  • Walk around while you talk on the phone.
  • Use an office wall for stretching, doing vertical pushups or leg lifts.

Tuesday, November 1, 2011

Pumpkins this Halloween!

Yesterday I was intrigued to buy me some pumpkin to carve! You see them everywhere during Halloween but I actually never carved one myself, especially that it's not a tradition in Lebanon. However, it is sure gaining some popularity so why not have some fun!

I googled how to carve a pumpkin and got this step by step carving technique, it was pretty helpful and I have to admit, it turned out to be a fun - and not sooo messy - activity! 

My sister with our masterpiece
and a weird spooky ghost that
came out of nowhere!
It may be said that the remarkable nutritional value of the orange-yellowish pulp of the pumpkin is due in part to its composition, but also for what it does not contain! Pumpkins are among the lowest of any foods in fat and sodium! The nutrient content of a pumpkin is quite low - 6 % carbs, 1 % proteins and virtually no fat! However, it stands out for its fiber content which increase satiety and its richness in beta-carotene (provitamin A), vitamin C, vitamin E and minerals such as potassium, phosphorus and calcium. All these give pumpkins - no matter what their shades of yellow or orange is - their ability to aid in regulating blood pressure and coronary heart disease, to act as a laxative as well as a mild diuretic.
As for pumpkin seeds, which mom is currently sun-drying them, they are one of the most nutritious and flavorful seeds! They are a good source of beta carotene, vitamin K, omega 3 and minerals like magnesium and manganese, zinc and copper.

So over all, pumpkins are not just a pretty face - they can be nutritious as well! Vegetarian pumpkin kebbe, a dish made from pumpkin, bulgur and stuffed with swiss chard or spinach from Chicho's kitchen is my all time favorite! There's also my teta's favorite: pumpkin kebbe stuffed with labne or feta which I got from The Food Blog!

Sunday, October 30, 2011

Warm Hot Chocolate in this Cold Weather!

Deliciousness in a warm cup
With rain all over the country, one can't but want a warm cup of tea, coffee or in my case hot chocolate! Tea and instant coffee mixes can sure provide you with a low calorie warm drink if prepared right, but I was craving some delicious cocoa and there's no better idea than to make a hot cup of chocolate! Better yet, there is no better news than the fact that cocoa is indeed a great source of antioxidants. Some cocoa powders - like natural ones from Nestle or Hershey's for example - have more antioxidants than others - Dutch processed cocoa - due to the different processing techniques that could reduce the polyphenolic compounds such as flavonoids. Nevertheless, unsweetened cocoa dry powder is the cocoa type to choose. Try to go for organic ones, I prefer those to be honest!

Preparation is simple and quick! Just mix 3 tbsp of milk (I usually go for almond or rice milk and not animal-source milk - so this is great if you're a vegetarian or vegan), 1 tbsp of unsweetened cocoa powder and 1 tsp of sugar (or agave if you are vegan) in a warm cup of water! This way, you'll end up with a rich warm cup of hot chocolate, enough to provide you with calcium, proteins and antioxidants all in around 100 calories! Now, for some, it's a big deal to switch to nut/rice milk, but, hey, you will be cutting off at least 100 calories and lots of cholesterol and saturated fats!

Keep in mind to lay low on those marshmallows, biscuits and cream that could lurk around your hot chocolate. Either way, when you're craving a sweet chocolate taste, hot chocolate made with skim milk and unsweetened cocoa powder is a healthier sweet source than a commercial chocolate bar.