31.1.15

“Spanish Ketogenic Diet” - Wine, Weight Loss and Low Carbs

“Spanish Ketogenic Diet” - Wine, Weight Loss and Low Carbs

Posted by - Friday, January 30th, 2015

Another study came out this week illustrating the powerful
health benefits of restricting carbohydrates. While this study was not a
randomized trial comparing a low and high-fat diet (we already have
dozens of those showing the superiority of a higher-fat diet), it added
some new twists and turns to the traditional low-carb and ketogenic
diet.

This group constructed what it referred to as the “Spanish Ketogenic Diet”1,
which is basically a merging of the ketogenic and Mediterranean diets.
The resulting diet is, well pretty much what you would expect — the
ketogenic diet with a European flavor.

In fact, they looked at a ketogenic diet that, in their words,
encompassed “4 important healthy components of the Mediterranean diet in
Spain: olive oil, salad, fish and red wine.”


The Spanish Ketogenic (Mediterranean) Diet

In only a way that Europeans can, they took an already clinically
useful diet, and made it better. In regards to the details of the diet,
they were as follows:
  1. Unlimited calories: like nearly all high-fat diets, one does not have
    to count calories. When humans eat satiating and satisfying foods rich
    in fat, hunger naturally subsides. These diets generally do not consist
    of the annoying and ineffective calorie counting or the painful
    starvation diets that many would have you believe are necessary to lose
    weight.

  2. The major source of fat came from olive oil, with over 30ml consumed
    per day. This provided a hefty supply of monounsaturated fatty acids.
    Again, this was a European, Mediterranean-esque diet.

  3. Green vegetables and salads were the major form of carbohydrates.

  4. Fish was the major source of protein.

  5. A moderate amount of daily wine consumption - By a moderate amount, they mean 200-400ml per day. To put that in context, a standard wine bottle is 750ml in size.

As a Side Note

When I was reading this study, I easily pictured the scientists and physicians as they discussed it:

Physician 1: This study layout sounds good, but are we sure that the subjects will follow and enjoy the diet?

Physician 2: Yes good point. My colleagues in the United States give
patients protein shakes full of vegetable oils and polyunsaturated fats
and even high-fructose corn syrup to get them to follow meal plans.
While I would never in a million years do that myself, what if we took
that approach?

Physician 3: That sounds terrible. What if we don’t do either of
those things, but just tell the patients that they can drink up to a
half-bottle of wine per day?

Physicians 1, 2, 3, and the entire room: Of course! What were we thinking?! Red wine it is!


Sometimes the Europeans just do things better…

While I am not advocating drinking a half bottle of wine a day (though a glass of red is fine and has some established health benefits),2 I think you get the point.


The Study Participants

The study took place in Córdoba, Spain and included 40 overweight
subjects (22 male and 19 female). They had a high body mass index of 37
(on average). Interestingly, they had to be consuming a diet with over
50% consumption of carbohydrates to be considered for the study, which
oddly enough would likely be considered healthy by many low-fat
advocates. They then followed the Spanish Ketogenic Diet for 12 weeks.

Ketosis was confirmed in the subjects through ketone strips in the
morning; though they do not specify if these were urine or finger-stick
tests (urine strips generally become unreliable after 2-3 weeks). Along
these lines, I would question whether this was a ketogenic diet or
simply a very low-carbohydrate diet.


So How Did They Do?

The improvements were globally quite drastic:
  1. Bodyweight was reduced from 240 to 208 lbs overall. The authors also
    described what they observed as a clear loss of fat over muscle.

  2. Body mass index (BMI) was reduced from 36.46 to 31.76 kg/m2.

  3. Systolic blood pressure was reduced from 125.71 to 109.05 mmHg and diastolic blood pressure dropped from 84.52 to 75.24 mmHg.

  4. Total cholesterol dropped significantly from 208.24 to 186.62 mg/dl.

  5. Triglycerides were reduced from 218.67 to 113.90 mg/dl.

  6. Glucose levels dropped from 109.81 to 93.33 mg/dl.

  7. There was a significant reduction in LDL cholesterol from 114.52 to 105.95 mg/dl.

  8. HDL cholesterol was increased from 50.10 to 54.57 mg/dl.
Overall, the largest reduction by far was the massive drop in
triglycerides. This is especially important as elevated triglycerides
are associated with the increased risk of stroke, heart disease, and
cancer.3–5 A near 50% reduction of this potentially dangerous
number is quite impressive. While many would be suspicious of a
high-fat diet promoting the consumption of red wine, the weight loss,
reduced blood pressure, and improvement of all lipid (cholesterol)
numbers may make the skeptics rethink a few things.

Keep in mind that these changes occurred in rather obese individuals,
so it remains difficult to tease out how many of these changes were a
result of the large loss in weight. Regardless, the large loss of weight
is a very important and impressive result of this diet.


Conclusions

The Spanish Ketogenic Diet was a successful lifestyle modification
that led to significant improvement in weight and several important
metabolic risk factors. It also sounds like a fun diet to try.

In fact, this diet actually sounded very similar to the one that I followed during my time in Southern Italy,except that the fish was often replaced with squid and octopus in my
experience. The addition of wine was a nice touch, as it brought the
diet back down to reality for many of us by adding a common element of
many of our days (or nights) that adds another social and humanistic
aspect to the diet. It must be remembered that many of these “diets” in
actuality must be lifestyle changes and the authors of this study
clearly considered that aspect. The authors even go as far to mention
that when we do not starve people with extreme low-calorie diets, they
have the energy to be more active.

There is no one perfect diet for everyone. Lowering carbohydrates
seems to work well for many or even most people. The Spanish Ketogenic
Diet shows us that this lifestyle change does not have to be boring.

I will raise my nightly glass of red wine to this article, and
tonight I may have an extra. It seemed to work well in this study.

To Your Health,

Dr. Colin Champ

Follow us on Facebook and Twitter.

Dr. Colin Champ is a practicing radiation oncologist and nutritional expert. He is the author of Misguided Medicine: The truth behind ill-advised medical recommendations and how to take health back into your hands” You can hear more from him as the host of the incredibly popular Caveman Doctor podcast.

References:

1. Pérez-Guisado J, Muñoz-Serrano A,
Alonso-Moraga A. Spanish Ketogenic Mediterranean Diet: a healthy
cardiovascular diet for weight loss. Nutr J. 2008;7(1):30. doi:10.1186/1475-2891-7-30.

2. Corder R, Mullen W, Khan NQ, et al. Oenology: red wine procyanidins and vascular health. Nature. 2006;444(7119):566. doi:10.1038/444566a.

3. Goodwin PJ, Boyd NF, Hanna W, et al.
Elevated levels of plasma triglycerides are associated with
histologically defined premenopausal breast cancer risk. Nutr Cancer. 1997;27(3):284-292. doi:10.1080/01635589709514539.

4. Hokanson JE, Austin MA. Plasma
triglyceride level is a risk factor for cardiovascular disease
independent of high-density lipoprotein cholesterol level: a
meta-analysis of population-based prospective studies. J Cardiovasc Risk. 1996;3(2):213-219. http://www.ncbi.nlm.nih.gov/pubmed/8836866.

5. Freiberg JJ, Tybjærg-Hansen A, Jensen JS,
Nordestgaard BG. Nonfasting Triglycerides and Risk of Ischemic Stroke in
the General Population. JAMA J Am Med Assoc. 2008;300(18):2142-2152. doi:10.1001/jama.2008.621.

Cancer cure - Keytruda wins Ron Walker's war on cancer

Cancer cure - Keytruda wins Ron Walker's war on cancer



Keytruda is an immunotherapy drug, like Yervoy, which co-opts the body's
immune system into recognising, attacking and destroying cancer cells.
It acts in a different way to Yervoy; Keytruda blocks a molecule called
PD-1. "The cancer is very clever. It puts out this molecule PD-1 and
turns off the body's immune response so it can survive and stop the
immune system from attacking it," says McArthur. Keytruda specifically
disrupts that molecular interaction. "We still have to stop and take a
breath at how it could be this relatively simple," says McArthur. "We
are very surprised. This is the biggest breakthrough we've had."

27.1.15

Knock back a drink six days out of seven, say scientists | Daily Mail Online

Knock back a drink six days out of seven, say scientists | Daily Mail Online

You might think that knocking back a drink six days out of seven doesn't sound like the most virtuous of health plans.
But according to research, laying off alcohol for just one day a week could significantly reduce your risk of liver damage.
Scientists have previously claimed that people who drink large amounts are the most likely to develop alcoholic cirrhosis. 
But now a study of 55,197 people has shown that drinking patterns can also influence your risk of developing the disease.
Laying off alcohol for just one day a week could significantly reduce your risk of liver damage
Laying off alcohol for just one day a week could significantly reduce your risk of liver damage
Volunteers
were quizzed on their lifestyle, eating habits and waist circumference
as part of the test. They were also asked to report their average
alcohol intake in their twenties, thirties, forties and fifties.
Experts
found that 342 of the study's participants were diagnosed with
cirrhosis. They used the information to calculate 'hazard ratios' for
liver disease in relation to drinking frequency, lifetime alcohol intake
and beverage type. 
The
results, published in the Journal of Hepatology, showed that daily
drinking appears to be a risk factor along with the total amount of
alcohol consumed.
It found that drinking every day was far more dangerous for our health than consuming alcohol on five or six days a week. 
The study found that wine is linked to a lower risk of liver disease compared with beer and spirits 
The study found that wine is linked to a lower risk of liver disease compared with beer and spirits 
The
study also showed recent alcohol consumption – rather than lifetime
drinking habits – is a stronger predictor of alcoholic cirrhosis.
And
it found that wine is linked to a lower risk of the disease compared
with beer and spirits. Researcher Dr Gro Askgaard, from Copenhagen
University Hospital, said: 'For the first time, our study points to a
risk difference between drinking daily and drinking five or six days a
week.
'We can speculate that the reason may be that daily alcohol exposure inhibits liver regeneration and worsens liver damage.' 


'Paleo is not a fad... eating like a modern-day tribesman has changed my life': Celebrity chef Pete Evans defends his food revolution that has sparked a food war | Daily Mail Online

'Paleo is not a fad... eating like a modern-day tribesman has changed my life': Celebrity chef Pete Evans defends his food revolution that has sparked a food war | Daily Mail Online



  • Chef Pete Evans said 'critics don’t really seem to grasp what Paleo is'
  • It comes after the Paleo advocate was slammed for his 'caveman' lifestyle
  • But the 41-year-old said he's in the best shape and happiest he's ever been
  • 'Cheap
    bread' and 'sugary cereals' are among the products Evans believed
    should be banned in every household if you want to live a healthy
    lifestyle
  • Nuts and seeds, herbs and spices and good-quality oils are a must-have
  • Evans said Paleo is not a diet, nor is it nutritionally incompetent or a fad
  • The father of two has launched an Australian-first online The Paleo Way
  • The 10-week program is designed to help Aussies activate a Paleo lifestyle
  • The Paleo advocate has been encouraging hundreds and thousands of Australians to embrace the lifestyle
He’s known for his strict Paleo lifestyle and his zest for food.
But
when it comes to a world of culinary perfection, celebrity chef Pete
Evans believes food such as 'inhumanely raised meat' and 'conventional
dairy products' should be banned from every kitchen.
From
cheap bread, sugary cereals to processed foods made from refined
carbohydrates and sugars, the Sydney chef shares his controversial
beliefs on what healthy eating means to him.
Voted
as one of the worst diets of 2014, Evans sparked a food war against
concerned health experts for promoting the 'caveman diet' that cuts out
grains, legumes, sugar and dairy.
But
at the age of 41, the father of two said not only is he in the best
shape of his life – he’s also the happiest he's ever been.
Scroll down for video  
Celebrity chef Pete Evans said since embracing the Paleo lifestyle - he's in the best shape he's ever been
Celebrity chef Pete Evans said since embracing the Paleo lifestyle - he's in the best shape he's ever been

BANNED BY PETE EVANS 

1. Processed foods made from refined carbohydrates and sugars
2. Sugary cereals
3. Cheap bread
4. Conventional dairy products
5. Meat that’s inhumanely raised and may contain antibiotics or hormones.
6. 'Toxic' cooking oils: canola, cottonseed, soybean, sunflower, corn, safflower, rice-bran and grapeseed, and margarine
‘Critics don’t really seem to grasp what Paleo is,’ Evans told Daily Mail Australia.
‘It’s
not a diet, nor is it nutritionally incompetent nor is it a fad. All
these labels serve to do is disconnect Paleo far away from its reality.
‘At
its heart, Paleo is a way of life and a balanced approach to returning
to eat the most natural foods available, straight from the source.
‘Scientific
research shows that by consuming what our ancestors and modern-day
hunter-gatherer tribes continue to consume today, we can take back
control of our health and live a life of optimal wellness.
‘These
societies don’t tend to suffer from the modern chronic diseases that
plague the developed world and for me that’s powerful information worth
investigating.’
Banned: 1. Processed foods from refined carbohydrates and sugars 2. Sugary cereals and 3. Cheap bread
Banned from the cupboard: 4. Conventional dairy products 5. Inhumanely raised meat 6. 'Toxic' cooking oil

ALLOWED BY PETE EVANS 

1. Fresh vegetables 
2. Low-fructose fruits, such as olives, lemons and avocados
3. Nuts and seeds
4. Herbs and spices
5. A variety of good-quality oils, including coconut, macadamia, avocado and olive oils
6. Organic, free-range and sustainable animal protein from land and sea 
With
more than a million dishes cooked in his career, Evans said healthy
eating is about ‘cutting back’ and then ‘cutting out’ ingredients such
as processed foods and 'toxic' cooking oils.
‘One
of the biggest mistakes people make is they think healthy eating is too
hard because they don’t have enough time or it’s too expensive – it’s
not,’ Evans said.
‘Always read your labels so you know what’s in your food and start to make healthy choices each and every day.
‘Remember
to be kind to yourself and be conscious. If you make the wrong choice,
it’s not about punishing yourself. It’s about making a better choice the
next time round.
‘And then healthy eating and living an exciting and energised life becomes a habit – and a very good habit at that.'
The must-have ingredients: 1. Fresh vegetables 2. Low-fructose fruits such as lemons 3. Nuts and seeds
4. Good-quality oils, including olive oils 5. Herbs and spices 6. Organic, free-range and sustainable meat
With over a million dishes cooked in his career, he said healthy eating is about ‘cutting back’ and ‘cutting out’
With over a million dishes cooked in his career, he said healthy eating is about ‘cutting back’ and ‘cutting out’
'I'm in the best shape of my life': Evans (left) says he feels great and healthy - Evans pictured (right) in 2010 
The
Paleo style of eating has been sweeping across the globe with its focus
on high intake of meat, fish, eggs, vegetables, some fruit, seeds and
nuts.
‘Paleo is very beneficial,’ Evans said.
‘It’s
a way of returning to a far more natural way of eating and a way of
using the foods you eat to drive optimal health and balance in your
body.
‘By
ditching refined carbohydrates and sugars and replacing them with
moderate amounts of protein, good-quality fats and lots of
nutrient-dense vegetables, you’ll have energy to burn.
‘And
you can concentrate for long periods without experiencing the brain
fogginess and blood sugar roller-coaster ride that comes with eating a
diet full of refined carbs and sugars.’
The
Paleo advocate has been encouraging hundreds and thousands of
Australians to embrace the lifestyle but one of the country’s leading
dieticians Susie Burrell recently slammed the ‘diet’ as ‘questionable’.
‘Every
single person is different and we are not saying they should not eat
less-refined food and sugar, but to say don't eat grains and all sugar
is bad – these blanket statements are the problem,’ Burrell said.
The Paleo advocate has been encouraging hundreds and thousands of Australians to embrace the lifestyle
The Paleo advocate has been encouraging hundreds and thousands of Australians to embrace the lifestyle
Evans has launched an online 10-week  program to help all Australians who want to activate the Paleo lifestyle
Evans has launched an online 10-week program to help all Australians who want to activate the Paleo lifestyle
But
Evans said there has been lots of scientific research proving just how
bad refined carbs and sugars are for long-term health and for those who
suffer from auto-immune diseases.
‘Indeed,
in the Western world, we have never been sicker or fatter. The way we
have eaten in modern-day society is not working and change is critical.
‘I’ve
also met some of the most influential and inspirational people on the
planet, whose scientific research around the future of nutrition backs
up the potency adopting a Paleo lifestyle can have on your overall
health and wellness.’
Dating back three years ago, Evans began embracing his Paleo journey after reading the Primal Body, Primal Mind by Nora Gedgaudas.
‘So
much of what Nora wrote resonated with me. Cutting out dairy, sugar and
wheat for three months, I instantly experienced a notable increase in
energy levels and also felt a lot more mentally alert and focused,’
Evans told Daily Mail Australia.
‘I
also started to understand that by viewing my food as medicine and
continuing to seek out knowledge and read broadly, what I ate, how much I
ate and when I ate it could have a massive impact on my overall health
and wellbeing.
‘Within
a month, my digestion had improved and I was able to focus better for
longer periods. Over time, I became more confident and today I have
boundless energy to focus on the goals I really want to achieve.’
The Paleo style of eating has been sweeping across the globe with its focus on high intake of meat and fish
The Paleo style of eating has been sweeping across the globe with its focus on high intake of meat and fish
Evans sparked a food war against concerned health experts for promoting the controversial caveman 'diet'
Evans sparked a food war against concerned health experts for promoting the controversial caveman 'diet'
The Paleo lifestyle, which Evans is a long-time supporter of, bans all dairy, grains, preservatives and sugar
The Paleo lifestyle, which Evans is a long-time supporter of, bans all dairy, grains, preservatives and sugar

Pete Evans' top five tips for healthy eating 

1. Start
by making small, incremental changes by choosing your foods according
to how nutrient-dense they are. It’s the healthy choices you make every
day that will end up having a dramatic and transformational impact on
your overall health and well-being.
2. Cut out all processed food, eliminate refined carbohydrates and sugars and start to connect with your food sources.
3.
Make friends with your butcher, take the kids to the local farmers
market in the weekend and shop for fresh produce multiple times a week.
4.
Commit to choosing foods that enhance your physical and emotional
well-being. And once you start to feel the results of eating
nutrient-dense whole foods, you’ll start to understand how to make more
conscious choices about the foods that are right for you.
5.
Learn to read your labels and be diverse with where you choose to shop.
Always opt for seasonal, free-range and organic by supporting those in
your community who are producing great, natural foods over large
multi-national corporations that will put profit before health every
time.
With
more than 25 years of experience in the industry, Evans said whether
people take up Primal, Low Carb High Fat Diet (LCHFD) or Paleo – the
lifestyle is ‘not about the label you put on it’.
‘It’s
about sourcing the most natural, locally-sourced ingredients possible,
combining moderate amounts of protein with good-quality,’ Evans told
Daily Mail Australia.
‘I
also like to add in a side of fermented veg with most meals that I eat
as it’s full of healthy lactic acid so really helps to aid with both
digestion and allowing the body to absorb the maximum amount of
vitamins, minerals, antioxidants and fatty acids from each meal.’
Evans
has just launched an Australian-first online 10-week The Paleo Way
program in a bid to help all Australians who want to activate the Paleo
lifestyle.
‘I’m passionate about raising awareness of the benefits of Paleo,’ Evans said.
‘The
Paleo Way is more than just the food you eat, it’s the way you move and
most importantly the way you think, which is why the program spans
food, exercise and mind.
'Being
as healthy as possible is really important to me and so I make a
conscious choice to eat the nutrient-dense foods every day that fuel my
physical and emotional health in a positive way.
'It’s
become my way of life and I’m excited about the community and
conversations we are creating globally in regards to taking back control
of our own health and well-being.’
With TV series MKR fast approaching, Evans said he's excited to see what the new contestants cook up next
With TV series MKR fast approaching, Evans said he's excited to see what the new contestants cook up next
The celebrity chef said not being able to control what he eats on the MKR show doesn’t affect his lifestyle
The celebrity chef said not being able to control what he eats on the MKR show doesn’t affect his lifestyle
Personal
trainer Luke Hines and Paleo expert Nora Gedgaudas have helped Evans
design the program, which will provide guides, recipes, meal planners,
exercise programs and many more.
‘We’ll have their back as they embark on what I hope will be the most transformative experience of their lives,’ Evans said.
‘I’m pretty hyped on the energy and vibes from those who have joined the tribe and I look forward to welcoming many more others.
Hines said: 'Exercise is just as important as food in the Paleo Way.
'Our ancestors didn't lead sedentary lifestyles; they moved everyday,' Hines said.
'The
program isn't about scary or aggressive training, instead I've designed
simple exercises that are easy-to-follow but still burn calories,
increase fitness levels and deliver results.' 
Personal trainer Luke Hines has helped Evans design an Australian-first online The Paleo Way program
Personal trainer Luke Hines has helped Evans design an Australian-first online The Paleo Way program
Hines said: 'Exercise is just as important as food in the Paleo Way and our ancestors moved everyday'
Hines said: 'Exercise is just as important as food in the Paleo Way and our ancestors moved everyday'
With
the reality cooking TV series My Kitchen Rules fast approaching, Daily
Mail Australia asked Evans whether the viewers of the show will expect a
‘Paleo challenge’ this year.
'We had Luke and Scott appear on MKR a few series ago and they cooked a lot of Paleo food', Evans said.
'I
love being a judge on MKR so much because to be honest, in order to
have an interest in healthy eating, you first have to enjoy a
relationship with food.
'What
I love about shows such as this one is that it’s ignited Australians’
passion for food and that’s where the conversation starts.
'It’s
encouraging people to get into the kitchen and to try new things. I
always say if you cook with love and laughter you can’t really go
wrong!’
Personal trainer Luke Hines has helped Evans design an Australian-first online The Paleo Way program
Personal trainer Luke Hines has helped Evans design an Australian-first online The Paleo Way program

TOP FIVE EXERCISE TIPS FROM PERSONAL TRAINER LUKE HINES

1.
Make exercise something you love by moving your body in a way you
enjoy. It might be gym, yoga or running, or even a surf, rock climb or
walk with the dog.
2.
Listen to your body. It will tell you when it's tired and needs to
repair, and also warn you if you are at risk of injuring yourself. You
are your best own PT.
3.
Train to live. Do movements and exercises that help you live a better
life. Try functional training, moves that allow you to perform better in
every day activities.
4.
Do it with a buddy. You are way more likely to stick to a workout
program if you partner up with a loved one or friend to achieve your
goals.
5. Speaking of goals, set some. Setting short and long term goals is vital to staying on track.
Hines appeared on the 2013 series of MKR and has worked closely with Evans to produce the Paleo program
Hines appeared on the 2013 series of MKR and has worked closely with Evans to produce the Paleo program
While
the cooking competition is known for its food tasting judgement upon
various cuisines from contestants, Evans said not being able to control
what he eats on the show doesn’t affect him.
‘I
get excited about the dishes that the contestants create because all of
them are so dedicated and work so hard and I judge the dishes on
technique, presentation, flavour and creativity.’
The
household name has been juggling his time with his two daughters as
well as surfing ahead of The Paleo Way tour, which launches next month
in Australia and New Zealand.
With
2015 in full swing, Evans is currently filming the second season of The
Paleo Way and new cook books and TV shows are set to be released across
the world.
‘I know 2015 is going to be a big year,’ Evans told Daily Mail Australia.
‘I
really feel like over the last two years there has been a massive shift
and people now more than ever are trying to take control of their own
health and wellbeing by making positive changes to the way they eat.
‘This gives me more hope, courage and drive than ever before to continue advocating for change.’
To join or find out more information on The Paleo Way, please visit www.thepaleoway.com 




Read more: http://www.dailymail.co.uk/news/article-2921761/Paleo-not-fad-eating-like-modern-day-tribesman-changed-life-Celebrity-chef-Pete-Evans-defends-food-revolution-sparked-food-war.html#ixzz3PzRRlLIK

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Carbohydrates are good for you - Nutritionist Kathleen Alleaume

Nutritionist Kathleen Alleaume: Carbohydrates are good for you



Nutritionist Kathleen Alleaume — bringing carbs back.
Nutritionist Kathleen Alleaume — bringing carbs back.
Source: Supplied


CONFUSION about carbohydrates still reigns.

They’re often viewed as a diet wrecker — an even bigger enemy than fat.

But before you completely ditch them, keep in mind that you couldn’t survive without them.

Here are 5 reasons why you can still have the right carbs and eat them, too.

1. Brain food

As
far as food goes, the brain is a fairly picky eater, demanding a
constant supply of glucose. When your blood glucose levels drop because
of the wrong foods, missed meals, or eating low carbs, it can hamper
normal brain function.

This is why so many people struggle with
difficulty concentrating, thinking and ability to recall, because brain
cells are being depleted of their primary fuel.

Mmmmm carbs ... if only they were all created equal.
Mmmmm carbs ... if only they were all created equal.
Source: ThinkStock
2. Nourished gut

Getting enough fibre is
important, but getting a combination of fibre is imperative for good
digestive health. Australians are doing a great job of eating roughage
like wheat bran, which promotes bowel regularity, but we also need to
eat more of the fermentable type, such as resistant starch.

Research
shows that resistant starch has a favourable effects on bowel cancer
and reduces the rise in glucose after eating, so the body demands less
insulin, which is particularly important for people with diabetes.

You
can find resistant starch in many carbohydrate-rich foods, such as
hi-maize corn starch, cooked lentils, white beans, rolled oats, ripe
bananas and cooked (then cooled) potatoes.

Rolled oats: An excellent source of resistant starch.
Rolled oats: An excellent source of resistant starch.
Source: News Corp Australia
3. Lift your spirits

The connection between carbohydrates and mood is all about a type of amino acid called tryptophan.

When
you eat carbs, more tryptophan can enter the brain, where it stimulates
the release of serotonin — a happy hormone which calms you down and
improves mood. Without enough tryptophan — and therefore serotonin —
you’re more likely to get depressed and have sleeping difficulties.

4. Exercise efficiency

The
immediate impact of carbohydrate intake (or its absence) on daily
training and exercise has been widely researched and documented.
Carbohydrates, fat, and to some extent protein all provide energy, but
exercising muscles rely heavily on carbohydrates as their main source of
fuel.

Going low-carb can deplete muscle glycogen stores, which
can result in lack of energy during exercise, early fatigue and delayed
recovery.

Quality carbs suppress your appetite and help you lose weight.
Quality carbs suppress your appetite and help you lose weight.
Source: ThinkStock
5. Flab fighter

Eating a diet packed with quality
carbs is key to getting and staying slim. Quality carbs act as powerful
appetite suppressants because they are digested more slowly than other
types of foods, triggering a sensation of fullness, reducing the
likelihood of overeating.

BUT not all carbs are created equal

In
the past, carbohydrates were commonly classified as ‘simple’ or
‘complex’, and more recently, the terms low and high glycaemic index
(GI) are being used, which is a way of comparing different carbs by
ranking their effect on blood sugar levels.

However, nutritionist
are now finding it more helpful to classify carbohydrates as
nutrient-dense, nutrient-poor or high-fat. As a part of a healthy,
balanced diet, aim to each more nutrient- dense carbohydrates.

Nutrient-dense carbohydrates

They
contain rich sources of other nutrients including protein, vitamins,
minerals, fibre and antioxidants in addition to carbohydrate.

They
include: wholegrain breads and cereals, wholegrains (e.g. brown rice,
quinoa, freekeh, amaranth, spelt), fruit, starchy vegetables (sweet
potato, corn) and dairy-based foods.

Nutrient-dense fruits are a great way to get your daily carbohydrate fix.
Nutrient-dense fruits are a great way to get your daily carbohydrate fix.
Source: News Limited
Nutrient-poor carbohydrates

These contain carbohydrate but minimal or no other nutrients.

They include: white potatoes, white bread, white rice, soft drink, energy drinks and lollies.

Despite the strawberries this delicious pavlova falls into the nutrient-poor category (si
Despite the strawberries this delicious pavlova falls into the nutrient-poor category (sigh).
Source: ThinkStock
High-fat carbohydrates

These are typically high in fat and added sugars.

They include: pastries, cakes, chips (hot and crisps) and chocolate.

Kathleen Alleaume is an exercise and nutrition scientist, and author of What’s Eating You? Follow her on Twitter @therightbalance

22.1.15

Angina, Troponin - Wikipedia, the free encyclopedia

Angina pectoris - Wikipedia



Angina pectoris – commonly known as angina – is the sensation of chest pain, pressure, or squeezing, often due to ischemia of the heart muscle from obstruction or spasm of the coronary arteries.[1] While angina pectoris can derive from anemia, cardiac arrhythmias and heart failure, its main cause is coronary artery disease (CAD), an atherosclerotic process affecting the arteries feeding the heart. 





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Troponin - Wikipedia



Severe tachycardia (for example due to supraventricular tachycardia)
in an individual with normal coronary arteries can also lead to
increased troponins for example, it is presumed due to increased oxygen
demand and inadequate supply to the heart muscle.


Troponins are also increased in patients with heart failure, where they also predict mortality and ventricular rhythm abnormalities. They can rise in inflammatory conditions such as myocarditis and pericarditis with heart muscle involvement (which is then termed myopericarditis). Troponins can also indicate several forms of cardiomyopathy, such as dilated cardiomyopathy, hypertrophic cardiomyopathy or (left) ventricular hypertrophy, peripartum cardiomyopathy, Takotsubo cardiomyopathy, or infiltrative disorders such as cardiac amyloidosis.


Heart injury with increased troponins also occurs in cardiac contusion, defibrillation and internal or external cardioversion. Troponins are commonly increased in several procedures such as cardiac surgery and heart transplantation, closure of atrial septal defects, percutaneous coronary intervention, or radiofrequency ablation.