Recipe column- Melagai Masiyal

Green Chillies/Melagai Masiyal
Wash Chillies and dry it with a towel.Grind chillies and salt in a mixer into a coarse paste without adding waterHeat up a kadai and add 2 tablespoons of oilAllow mustard to splitter and fry 1 teaspoon of fenugreek,pinch of termeric powderAdd the chillies paste and fry till the colour changes(Ginger chopped into small pieces can also be added to enhance the taste)Add tarmirind paste and waterAdd salt and allow it to thicken in slow fireWhen it is done oil added will seperate from the masiyalRemove it from the heat and allow it to coolStore it in an air tight containerKeep it in room temperature for 1 day and then refrigerate.Tastes great when mixed with rice or can be used as pickle

Recipe column- mor menthiya kulambu

Cluster beans,Ladies finger,
Mor Menthiya Kulambu
Heat up a kadai and Add 2 teaspoons of cooking oil in itAdd Mustard allow it to splitter Add 1 teaspoon of gram dal, 1/2 teaspoon methi seeds, 3 greenchillies splited, 2 red chillies, 1 pinch of asafoetida, 2 pinch of termericFry it and add the veg cut into small pieces of your choice listed above(10 small pieces is enough)Saute for a whileAdd 1/2 or 1 teaspoon of tarmarind paste(according to the sourness of the buttermilk)Add 1 cup of water, salt and cook the vegetableFinally switch off the flame and add 1 cup of buttermilk.Tastes yummy with rice and iddiappam

Health tips- Simple and Easy Remidies

Simple and Easy Remidies
Insomnia: Honey
Use honey as a tranquilizer and sedative.Asthma: OnionsEating onions helps ease constriction of bronchial tubes.
Headaches: Fish
Eat plenty of fish - fish oil helps prevent headaches.So does ginger, which reduces inflammation and pain.
Hay Fever: Yogurt
Eat lots of yogurt before pollen season
Strokes: Tea
Prevent buildup of fatty deposits on artery walls with regular doses of tea.
Arthritis: Fish
Salmon, tuna, mackerel and sardines actually prevent arthritis.
Upset Stomach: Bananas,Ginger
Bananas will settle an upset stomach.Ginger will cure morning sickness and nausea.
Bladder Infections: Cranberry Juice
High-acid cranberry juice controls harmful bacteria
Bone Problems: Pineapple
Bone fractures and osteoporosis can be prevented by the manganese in pineapple.
PMS: Cornflakes
Women can ward off the effects of PMS with cornflakes, which help reduce depression, anxiety and fatigue.
Memory Problems: Oysters
Oysters help improve your mental functioning by supplying much-needed zinc.
Colds: Garlic
Clear up that stuffy head with garlic.
Cough: Red Pepper
A substance similar to that found in the cough syrups is found in hot red pepper.
Breast Cancer: Wheat, Bran, Cabbage
Wheat, bran and cabbage help maintain estrogen at healthy levels.
Lung Cancer: Orange & Green Veggies
A good antidote is beta carotene, a form of Vitamin A found in dark green and orange vegetables.
Ulcers: Cabbage
Cabbage contains chemicals that help heal both gastric and duodenal ulcers.
Diarrhea: Apples
Grate an apple with its skin, let it turn brown and eat it to cure this condition.
Clogged Arteries: Avocados
Monounsaturated fat in avocados lowers cholesterol.
High Blood Pressure: Olive Oil, Celery
Olive oil has been shown to lower blood pressure. Celery contains a chemical that lowers pressure, too.
Blood Sugar Imbalance: Broccoli, Peanuts
The chromium in broccoli and peanuts helps regulate insulin and blood sugar.

Recipe column- Ennai Kathirikai

Ennai Kathirikai:

Wash 10 very small brinjals and split it into four without breaking into peicesFry 1 tablespoon urad dal, 2 table spoon gram dal, 1 table spoon toor dal, 5-6 red chillies, asafoetidaCool it add salt and grind into a course powderPut some oil in a kadai and add mustard and curry leaves allow it to splitterFill the powder in splits of brinjalAdd it to the oil and Mix it slowley in slow fireAdd 1/2 teaspoon of tarmarind paste and sprinkle some waterMix gently without breaking the brinjalSprinkle water till brijal is cooked wellCan also add some grated coconut for flavourEnnai kathirikai readyIf you add coconut milk it can be used for idiappam, appam and rice.This could be prepared in both dry and gravy consistency

Health Drink

Badam Health Drink:
Badam: 15 nos
Millet/Ragi: 50 gms
Corn: 25 gms
Soy: 25 gms
Cashews: 10 nos
Peanuts: 25 gms
Fried Gram dal: 25 gms
Green Mong dal: 25 gms
Sampa Wheat: 25 gms
Sago: 15 gms
Cardomom: 10 pods
Dry ginger powder: 5 gms
Roast all the ingredients seperately. Allow it to cool Grind to a fine powder in a mixer Add 50 gms of cocoa powder(optional for kids) and store it in an airtight container.Serves for 1 week for a family of 4.Make two halfs and mix cocoa to one part and use it for KidsUse the other part plain for adults

Recipe column- Buttermilk

Recipe column/Drinks
Buttermilk:1 green chilly,A small bunch of coriander washed and cleaned, 1 inch ginger, Cocunut 1 tablespoon(optional)Grind all the ingredents into a smooth paste.Mix it to the buttermilk and add salt, a pinch of cumin powder, a dash of pepper powder and a dash of asafoetida powder.If the buttermilk is not sour add a teaspoon of lemon juice or vinegar.A delicious low fat drink for fitness freaks.

Recipe column- Brinjal Pulipu kootu

Click here

Health tips-Super Fruits

Health Tips – Super Fruits
Kiwi : Tiny but mighty This is a good source of potassium, magnesium, Vitamin E & fiber. Its Vitamin C content is twice that of an orange.
Apple : An apple a day keeps the doctor away? Although an apple has a low Vitamin C content, it has antioxidants & flavonoids which enhances the activity of Vitamin C thereby helping to lower the risks of colon cancer, heart attach & stroke.
Strawberry : Protective Fruit Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer causing, blood vessels clogging free radicals. Orange: Sweetest medicine Taking 2 –4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessen the risk of colon cancer. Watermelon: Coolest Thirst Quencher Composed of 92% water, it is also packed with a giant dose of glutathione which helps boost our immune system. They are also a key source of lycopene–the cancer fighting oxidant. Other nutrients found in watermelon are Vitamin C & Potassium.
Guava & Papaya: Top awards for Vitamin C They are the clear winners for their high Vitamin C content. Guava is also rich in fiber which helps prevent constipation. Papaya is rich in carotene, this is good for your eyes.

MORNING FOODS

MORNING FOODS Midnight to Noon -- Best 7 am to 9 am
NUTS almonds apricot kernels brazil cashews, roasted carob coconut filbert hazel macadamia pecans pine nuts SWEETENERS maple syrup honey	FRUITS apples apricots avocado banana cherries dates guava mango nectarines olives papaya pears persimmons plantain plums tamarind	CITRUS FRUITS (Eat alone, best around 10:00 am) grapefruit kumquats lemons limes oranges tangerines OILS almond apricot avocado coconut cream olive walnut

At sunrise, the sun's rays first shine on the treetops. The fruits and nuts that grow on these trees are thus vitalized for nourishment as morning foods--they are energetically aligned with the body's morning nutritional needs. The nutrients available from the fruits and nuts that receive the sun's first rays are just the right nutrients for our bodies in the morning hours. Even the pH of our digestive system is correlated with these foods.

Breakfast is the most important meal of the day, and the almond is the most important morning food. Almonds contain protein and all essential minerals for the human body. Almond = "all world [al-mond], container of the 144 elements." When almonds are the first thing in your stomach after arising, they set the hydrochloric acid tolerance for the day, providing all-day protein digestion. When almonds are eaten first, they are efficiently digested since stomach acids are concentrated after the nightly fast. (If you leave hydrochloric acid alone in your stomach, the saliva and hydrochloric acid would become toxic.) Presoak organic raw almonds in distilled water overnight for quick germinal action. When soaked, almonds act as protein plus nitrogen.This protein helps your blood sugar stabilize throughout the rest of the day. Eat one almond per ten pounds of bodyweight, more if you want to gain weight and less if you want to lose weight.

Apples, peaches, plums, kiwi and bananas are among the morning fruits. Eating soaked prunes for breakfast provides iron, potassium, and dietary fiber. (Always soak dried fruits before eating.) In addition, kiwi fruit (or cherries, papaya, mango, peach) provides the necessary vitamin C to assimilate the iron from the prunes.

Citrus fruits do not combine well with other foods, with one exception: almonds can be eaten with oranges.

Another "fruit" choice is the avocado. If have avocado for breakfast, skip the other fruits--they don't combine well with the avocado.

"Fruits are not night foods. They should be eaten in the morning, because they are an eye-opener, a tonic, the eliminators of waste that has been produced in your body during sleep." Dr. John T. Richter

Remember that brown rice is a neutral food that can be eaten all day. One idea for breakfast is brown rice containing pine nuts and slices of avocado, olive, and umeboshi plum. Add a dash of cayenne to jazz it up and promote salivary flow.

 

The chemistry of your blood also affects how your body metabolizes foods. This is a simplified list of morning foods that are NOT beneficial for each blood type:
BLOOD TYPE:	A	AB	B	O
FOODS TO AVOID:	bananas brazil nuts cashews coconuts mangoes olives, all oranges papayas pistachios plantains tangerines tea, black	almond extract avocado bananas coconuts filberts guava mangoes olives, black oranges persimmons pomegranates prickly pear starfruit tea, black	almond extract avocado cashews cinnamon coconuts filberts olives, all persimmons pine nuts pisatchios pomegranates prickly pear starfruit	apple juice avocado brazil nuts cashews cinnamon coconuts coffee olives, all oranges pistachios plantains tangerines tea, black vanilla
"If you don't know your blood type, don't monkey around with nutrition." Adano Ley

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__,_._,___

South Indian Menu-Simply Vegetarian
Specially for those who are fed up and disgusted with daily menu's entremetses like sambar and rasam are for sure to find some yummy, uncomplicated and easy to prepare dishes that tickles your taste buds, relishes and appealing to your sense of taste.

Recipe column- mor kulambu

Click here

Recipe column- Mor kootu

Click here

drinking water on empty stomach

Ads by Google    ways2invest   globalinformationcentre  ways4forex  ways2finance
 

 

DRINK WATER ON
EMPTY STOMACH
KEEP THE WATER IN A COPPER VESSEL OVERNIGHT

 

It is popular in Japan today to
drink water immediately after waking up every morning. Furthermore,
scientific tests have proven a its value. We publish below a description
of use of water for our readers. For old and serious diseases as well as
modern illnesses the water treatment had been found successful by a
Japanese medical society as a 100% cure for the following diseases:

 

Headache, body ache, heart system,
arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma,
TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea,
piles, diabetes, constipation, all eye diseases, womb, cancer and
menstrual disorders, ear nose and throat diseases.

 

METHOD OF TREATMENT

 

1. As you wake up in the morning
before brushing teeth, drink 4 x 160ml glasses of water

 

2. Brush and clean the mouth but do
not eat or drink anything for 45 minute

 

3. After 45 minutes you may eat and
drink as normal.

 

4. After 15 minutes of breakfast,
lunch and dinner do not eat or drink anything for 2 hours

 

5. Those who are old or sick and
are unable to drink 4 glasses of water at the beginning may commence by
taking little water and gradually increase it to 4 glasses per day.

 

6. The above method of treatment
will cure diseases of the sick and others can enjoy a healthy
life.

 

The following list gives the number
of days of treatment required to cure/control/reduce main diseases:

 

1. High Blood Pressure - 30 
days

 

2. Gastric - 10  days

 

3. Diabetes - 30  days

 

4. Constipation - 10  days

 

5. Cancer - 180 days

 

6. TB - 90  days

 

7. Arthritis patients should follow
the above treatment only for 3 days in the 1st week, and from 2nd week
onwards - daily.

 

This treatment method has no side
effects, however at the commencement of treatment you may have to urinate
a few times.

 

It is better if we continue this
and make this procedure as a routine work in our life.

 

Drink Water and Stay healthy and
Active.

 

This makes sense .. The Chinese and
Japanese drink hot tea with their meals ..not cold water. Maybe it is time
we adopt their drinking habit while eating!!! Nothing to lose, everything
to gain...

 

For more info and comments blog on   Ways2fitness

Why Banked Blood Goes Bad - Sent Using Google Toolbar

Why Banked Blood Goes Bad

Monday, Oct. 08, 2007 By ALICE PARK

Donated blood sits on a blood bank shelf.

Sean Justice / Corbis

 

It's been called the gift of life, but for many of the five million patients who receive blood transfusions every year, it can actually do more harm than good.

 

It's a problem that doctors have been wrestling with for several years, as study after study shows a disturbing spike in heart disease and death in patients receiving transfusions. The trend affects almost every group of critically ill patients — from trauma sufferers in the ER to heart attack victims, patients with anemia and those undergoing chemotherapy. This increase in death and heart disease, doctors say, is unrelated to infectious blood-borne diseases or allergic reactions that often follow transfusions. "After you control for sickness and all sorts of things, patients who receive transfusions still have more heart attacks. It makes no sense," says Dr. Jonathan Stamler, a professor of medicine at Duke University Medical Center.

Logically, and medically, patients who need transfusions — those with low blood counts — should benefit immediately from a transfusion of new oxygen-laden red blood cells. Yet many get sicker. Puzzled by the paradox, Stamler and his colleagues decided to look more closely at banked blood — to figure out whether it underwent certain changes that turned it from life-saving in the donor to potentially deadly in the bag.

Their finding, reported this week in the Proceedings of the National Academy of Sciences: nitric oxide (NO). A workhorse of the blood, the gas helps red blood cells ferry oxygen to tissues and props open tiny vessels to allow freer blood flow. It turns out that within hours of leaving the body, levels of nitric oxide in the blood begin to drop, until, by the time donated blood expires after 42 days, the gas is almost nonexistent. "The reality is that we are giving blood that cannot deliver oxygen properly," says Stamler, lead author of the study. "Many patients who are getting blood are being put at increased risk."

Previous trials have shown that heart disease patients, for example, who receive a blood transfusion to help restore oxygen to deprived tissues, have a 25% chance of having a heart attack and an 8% chance of dying within 30 days; similar patients who do not get transfused have an 8% chance of a cardiac event and a 3% chance of death. Stamler hypothesizes that without NO, red blood cells cannot drill their way into tiny blood vessels; rather, they pile up in narrow passageways, blocking blood flow instead of increasing it and hampering the heart.

Blood transfusions alone may not be directly responsible for these health hazards, but data from other recent studies have been enough to convince physicians to change their so-called transfusion trigger. Doctors have traditionally waited until the patient's hematocrit — the proportion of the blood made up of red blood cells — drops below the normal range of 45% to 55% before transfusing. Now, doctors prefer to wait longer, until it falls below 30%. "There is still a lot of controversy about the trigger," says Dr. Lynne Uhl, a transfusion specialist at Beth Israel Deaconess Hospital, "but the growing data has reinforced the practice that it's okay to let the patient's hematocrit drop lower before transfusing."

Wouldn't it be more effective if banked blood could simply be improved? Stamler's study suggests it can: by replacing nitric oxide in stored blood, Stamler showed that the risk of heart attack and death from transfusion dropped dramatically, at least in mice. And there's reason to believe such replenishment could work in human patients as well; already, premature babies born with lung and respiratory problems are placed in NO-rich environments to ensure that their still developing tissues get the oxygen they need to grow properly. For now, the American Red Cross, which oversees 14 million units of banked blood, is waiting for additional study results before changing any of its processing and storage practices.

But why stop there? Stamler argues that it might be possible to supercharge the NO content in blood and use it as a treatment for everything from heart disease to angina to diabetes. "We all want to open up blood vessels, and blood knows how to do that," he says. "The opportunities to manipulate the system to do even better are now available." And that would truly make giving blood the gift of life.

Grape Consumption Improves Antioxidant Capacity in Humans

Grape Consumption Improves Antioxidant Capacity in Humans

FRESNO, Calif., Oct. 12 A side of grapes with that burger? It is probably a good idea based on health research findings presented at the Second International Symposium on Human Health Effects of Fruits and Vegetables in Houston, Texas this week. The symposium presented evidence that high antioxidant foods should be consumed with each meal to prevent periods of post-meal oxidative stress. Oxidative stress is linked to aging and the onset of chronic diseases. Antioxidants are known for their ability to neutralize free radicals that are generated by an array of environmental stresses on the body -- from natural processes to external assaults such as smoking and pollution. Among the fruits specifically highlighted as beneficial were grapes, which, after consumption resulted in almost double the amount of recommended total antioxidant capacity needed to counteract the deficit associated with consuming 1000 calories of food. Dr. Ronald L. Prior of the USDA's Arkansas Children's Nutrition Center, widely recognized as a pioneer of the ORAC (Oxygen Radical Absorbance Capacity) technique for measuring antioxidant capacity in foods, shared his findings regarding the natural state of oxidative stress in the body that results from eating a meal and the ability to counteract it in humans following consumption of certain fruits. Prior showed that the metabolic process of digesting a meal with no antioxidants -- just fat, carbohydrate and protein -- causes a decline in antioxidant capacity of the blood which creates a temporary state of oxidative stress. This deficit can be prevented by consuming high antioxidant fruits such as grapes, which in this study provided almost double the amount needed to bring the body back in balance following the meal. His work also showed that some fruits that typically score high in antioxidant content, may not significantly impact oxidative status in the body. The key is "bioavailability," the body's ability to process and use the antioxidants. "This research reinforced the fact that grapes are a great source of beneficial antioxidants that are bioavailable and able to improve antioxidant status in humans," said Kathleen Nave, president of the California Table Grape Commission. "Based on this research, one easy, proactive step that people can take to help safeguard their health is to eat high antioxidant fruit -- like grapes -- with their meals." The International Symposium on Human Health Effects of Fruit and Vegetables is a scientific forum in which approximately 300 scientists, nutrition and medical professionals, industry representatives, commodity groups, and legislators from 38 countries gather to exchange information on the latest advances in science relating to the health-maintaining properties of fruits and vegetables. The goal of the conference is to facilitate discussion between the agricultural, nutrition and health sciences, and to advance the science related to foods for health. The conference is hosted by the Vegetable and Fruit Improvement Center of the Texas A&M Agriculture in Houston, Texas. SOURCE California Table Grape Commission

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Foods That Curb Hunger

Foods That Curb Hunger

Rein in your appetite with these feel-full foods.

By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Feature

Reviewed By Louise Chang, MD

Anyone who has ever been on a diet is familiar with the gnawing feeling of hunger that occurs when you cut way back on calories. And after a few days of feeling deprived, most dieters throw in the towel. But what if you could cut calories, yet still eat plenty of food, and not be plagued with constant hunger? Experts say that if you choose foods that help curb hunger, as well as become more mindful of your eating behaviors, you can actually eat more and still lose weight.

American Dietetic Association spokesperson Dawn Jackson Blatner calls it the "dieters' dream come true" trilogy of fullness foods: "If you have at least one or more foods that are high in water or fiber and lean protein at all meals, you will feel full on fewer calories."

High-Water, High-Fiber Foods Help Curb Hunger

Foods high in water and fiber, like fruits and vegetables, are the so-called high-volume foods. They add bulk to your meals and help fill your stomach.

Researcher Barbara Rolls, PhD, and her colleagues at Pennsylvania State University have done extensive research on the "volumetric" theory of eating more low-calorie, high-volume foods.

"We have found in numerous studies that when you allow people to eat as much as they want of foods that are high in volume yet low in density (calories), they eat less at the meal or during the day," says Rolls.

Indeed, Consumer Reports magazine recently named Rolls' Volumetrics program as the best-researched diet plan.

There are basically two simple volumetric strategies, says Rolls: "Eat a salad or bowl of broth- based soup before the meal to reduce intake at the meal; or reduce calorie density by increasing water, air, or fiber and take out a little fat -- but not so much that the dish loses it taste."

How does it work? Foods containing water, air, or fiber have fewer calories than other foods and also cause the stomach to stretch and empty slowly. In addition, the simple act of seeing a large amount of food -- like a big salad -- can help you feel more satisfied.

The best part is that choosing foods low in caloric density helps you shed pounds without feeling like you're on a restrictive diet.

Lean Protein Can Reduce Hunger

There is growing evidence of the power of lean protein, like lean meat, fish, poultry, soybeans, and eggs, to help with fullness and weight loss .

"You are most likely to feel fuller after eating protein than other nutrients, including fiber, and one of the theories behind why higher-protein diets work well with weight loss is because it helps you not feel hungry," says Purdue University nutrition professor Wayne Campbell, PhD.

Two recent studies from Purdue demonstrate the satisfying nature of lean protein. In one study, female participants who took in about 30% of their calories from lean protein felt more satisfied and maintained muscle mass better than another group that ate less protein.

"We found that an additional 20-30 grams of protein or a 3-4 ounce portion of lean protein was enough to influence appetite," says Campbell. "We have also shown that when diets are inadequate in the amount of protein and don't meet national recommendations, desire to eat increases."

His suggestion: To keep calories in check, have higher-protein foods in place of other foods. For example, choose a glass of skim or low-fat milk instead of drinking a sweetened beverage, and you'll take in 8 extra grams of protein

You can add lean protein at any meal, but research has shown that adding it to your breakfast may be especially helpful

In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in dieters who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume, but the egg breakfast was much higher in protein.

"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks, as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their ... blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD.

"When people eat eggs, rich in protein, at breakfast, they felt more satisfied and consumed fewer calories throughout the day, compared to those who ate a primarily carbohydrate meal like a bagel."

Solid Foods Are More Filling

Eating solid foods rather than drinking liquids can also help you feel fuller, experts say.

"Beverages high in water do not last as long in the stomach as solid foods," says Campbell. "Hunger will not be reduced as much with a liquid as with a solid, so if you are choosing between a meal replacement drink or a meal replacement bar, go for the bar for greater satiety."

Eat Mindfully to Feel Fuller

When your stomach is stretched from food, it sends a signal to the brain that you have had enough to eat. But that signal doesn't always get through -- especially when the dessert cart rolls around.

To help stay in tune with your body's signals, experts say, it helps to slow down and eliminate distractions while you're eating.

"Eat slowly and mindfully, do not engage in multitasking -- reading emails, watching television – concentrate on your meal," suggests Blatner.

She recommends taking half an hour to finish your meal.

"To prolong the meal, you can chew slowly, put your fork down between bites, use chopsticks or your non-dominant hand, but my favorite is to simply take smaller forkfuls," she says.

 

Add These Foods to Your Diet to Curb Hunger

So how do you put this hunger-fighting power to work? In a nutshell, experts say, adding more of these foods to your diet can help curb hunger and help you feel fuller on fewer calories:

• Soups, stews, cooked whole grains, and beans
• Fruits and vegetables
• Lean meats, fish, poultry, eggs
• Whole grains, like popcorn

And here are some easy strategies for working those hunger-fighting foods in your diet:

• Add shredded or chopped vegetables to pasta and egg dishes, main-dish salads, and other mixed dishes, and use them to top pizzas.
• Eat whole fruits instead of fruit juices or dried fruits.
• Use a blender to whip air into fruit drinks, smoothies, or sauces.
• Choose whole-grain puffed cereals, popcorn, breads, cereals, and pasta.
• Enjoy vegetable salads or broth-based soups before meals.
• Top entrée salads with lean meats, poultry, eggs, tofu, beans, nuts, or fish.
• Add fruit to salads or enjoy as dessert.
• Add beans to stews, soups, egg dishes, and casseroles.
• Have lean protein or low-fat dairy at all meals and snacks.

Published September 18, 2007.

For more info Click  on   DIET

 

The Best Multivitamin for you

The best multivitamin for you -- and 11 to steer clear of

 

By Valerie Kramer Davis

 

 

You've been told for years that popping a multivitamin every day might help you live longer. But the daily multi habit has been getting a bit of bad press lately.

Vitamins can help provide key nutrients for individuals whose diets are low on fruits and veggies.

First, ConsumerLab.com, a watchdog of the supplement industry, found that more than half of the 21 multis it tested had too much (or too little) of certain vitamins -- or had been contaminated with dangerous substances such as lead. Then a controversial paper from researchers in Denmark and other European countries, published in the Journal of the American Medical Association, made the claim that taking vitamins may actually shorten your life.

What's the real story? Health talked to leading nutrition experts at Harvard and Tufts universities to find out and to get some answers on this and other confusing info about vitamins.

Are multivitamins safe?

Vitamins have been recommended for years because they help you get key nutrients if your diet's low on fruits and veggies -- and may even help prevent cancer and heart disease. And it's unlikely that one critical paper (speculating that vitamin supplements might upset your body's natural healing process and boost your risk of death) will change that. Health.com: Your vitamin cheat sheet

Longtime vitamin experts at Tufts University and the Linus Pauling Institute at Oregon State University continue to say multis aren't dangerous and the paper's findings are wrong. The paper analyzed previous studies, including many with people who were sick before taking vitamins, so there's a good chance vitamins weren't responsible for shortening their lives. Experts say the paper also ignored two major studies that found vitamins reduced the risk of death.

At the same time, the study from ConsumerLab.com shows that you can't assume just any vitamin is safe. Because there are no uniform manufacturing rules for supplements, a multi may not contain what the bottle claims, could be contaminated with something from the manufacturing plant, or might have tainted ingredients. Health.com: 20 antioxidant powerhouses

Your best bet: Avoid the vitamins singled out by ConsumerLab.com, and stick with mainstream names such as Centrum Silver and One-A-Day Women's, which were found to be free of impurities and accurately labeled. Also, check vitamin bottles for the United States Pharmacopoeia (USP), NSF International (NSF), or ConsumerLab.com (CL) seals. The USP and NSF are nonprofit groups that verify whether companies offer contamination-free products and use good manufacturing practices. Not every brand has the seals -- some don't want to submit to testing--but those that do (Kirkland and Nature Made carry the USP seal, for instance) are reliable.

How much should I spend to get the biggest benefits?

Price isn't a sign of quality. In fact, some of the priciest vitamins -- like The Greatest Vitamin in the World and Eniva Vibe, which cost more than $39.95 per bottle -- failed the Consumer Lab.com tests. A mainstream brand such as One-A-Day Women's is $8.99 for a bottle of 100 tablets at drugstore.com , about 9 cents per day.

How do I find the right multi for me?

In your childbearing years, make sure your multi has 400 micrograms (mcg) of folic acid, which helps make and maintain new cells. And pregnant women should take a vitamin with 600 mcg of folic acid daily; this nutrient also reduces the incidence of neural tube birth defects such as spina bifida.

A premenopausal woman should look for a multivitamin with iron to replace the iron lost during menstruation. Menopausal women should go without the iron. "Too much iron may raise the risk of heart disease," says Meir Stampfer, Ph.D., professor of nutrition and epidemiology at Harvard School of Public Health. Health.com: A new way to "pop" your vitamins

If you're taking a prescription, check with your doctor about risky interactions. (Vitamin E, for instance, may be a problem if you're taking a blood thinner.) If you're a cancer patient, you should ask your doctor about risks before taking vitamins. "Cancer cells need vitamins to grow, too," Stampfer says. Plus, some vitamins can interfere with chemotherapy.

What's the best way to avoid that queasy feeling after taking a multi?

"Consider switching brands," Stampfer suggests. Trial and error is the best way to determine which brands won't break down poorly in your stomach and lead to irritation. Also, take your multi with food because your body needs some fat (or lipids) to absorb some of the individual vitamins. The delivery method (pill, liquid, gummy bear) makes no difference. But vitamins in liquid form may degrade more quickly on the shelf.

How much of each vitamin should my multi have?

The amount per serving numbers on the label should match the government's Dietary Reference Intakes (DRI). It's OK if they're higher as long as they don't exceed the tolerable upper limit (UL). (To find the DRIs and ULs, go to Health.com/links.) While most vitamins are listed in milligrams (mg) or micrograms (mcg), the label may use IUs (international units) for vitamins A, D, and E. The DRIs are 2,300 IUs for vitamin A, 200 for D, and 22 for E. What about the label's % Daily Value column? Look at it with a skeptical eye: Those numbers haven't been updated since 1968.

Keep your kidneys healthy

Prevent diabetes problems: Keep your kidneys healthy

On this page:

What are diabetes problems? What should I do each day to stay healthy with diabetes? What do my kidneys do? How can I prevent diabetes kidney problems? How can my doctor protect my kidneys during special x-ray tests? How can diabetes hurt my kidneys? What can I do if I have kidney problems caused by diabetes? How will I know if my kidneys fail? What happens if my kidneys fail? Will I know if I start to have kidney problems? How can I find out if I have kidney problems? For More Information More in the Series Acknowledgments

What are diabetes problems?

Too much glucose (sugar) in the blood for a long time can cause diabetes problems. This high blood glucose (also called blood sugar) can damage many parts of the body, such as the heart, blood vessels, eyes, and kidneys. Heart and blood vessel disease can lead to heart attacks and strokes. You can do a lot to prevent or slow down diabetes problems.

This booklet is about kidney problems caused by diabetes. You will learn the things you can do each day and during each year to stay healthy and prevent diabetes problems.

Your kidneys are two bean-shaped organs about the size of your fist. They are located just below the rib cage, near your back.

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What should I do each day to stay healthy with diabetes?

	Follow the healthy eating plan that you and your doctor or dietitian have worked out.
	Be active a total of 30 minutes most days. Ask your doctor what activities are best for you.
	Take your medicines as directed.
	Check your blood glucose every day. Each time you check your blood glucose, write the number in your record book.
	Check your feet every day for cuts, blisters, sores, swelling, redness, or sore toenails.
	Brush and floss your teeth every day.
	Control your blood pressure and cholesterol.
	Don't smoke.

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What do my kidneys do?

The kidneys act as filters to clean the blood. They get rid of waste and send along filtered fluids. The tiny filters in the kidneys are called glomeruli (gloh-MEHR-yoo-lie).

When kidneys are healthy, the artery (AR-ter-ee) brings blood and waste from the bloodstream into the kidney. The glomeruli clean the blood. Then waste and extra fluid go out into the urine through the ureter. Clean blood leaves the kidney and goes back into the bloodstream through the vein.

You have two kidneys. Your kidneys clean your blood and make urine. This drawing shows a cross section of a kidney.

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How can I prevent diabetes kidney problems?

• Keep your blood glucose as close to normal as you can. Ask your doctor what blood glucose numbers are healthy for you.
• Keep your blood pressure below 130/80 to help prevent kidney damage. Blood pressure is written with two numbers separated by a slash. For example, 120/70 is said as "120 over 70."
  Ask your doctor what numbers are best for you. If you take blood pressure pills every day, take them as your doctor tells you. Keeping your blood pressure under control will also slow down or prevent damage to your eyes, heart, and blood vessels.

Keep your blood pressure below 130/80.

• Ask your doctor if you should take pills to slow down kidney damage. Two kinds are available:
  • ACE (angiotensin [an-gee-oh-TEN-sin] converting enzyme) inhibitor (in-HIB-it-ur)
  • ARB (angiotensin receptor blocker)

Follow the healthy eating plan you work out with your doctor or dietitian. If you already have kidney problems, your dietitian may suggest that you cut back on protein, such as meat.

Have your kidneys checked at least once a year by having your urine tested for small amounts of protein. This test is called the microalbumin (MY-kro-al-BYOO-min) test.

Have your blood tested at least once a year for creatinine (kree-AT-ih-nin). The result of this test should be used to estimate your glomerular (gloh-MEHR-yoo-ler) filtration rate (GFR), a measure of kidney function.

Pills can help you control your blood pressure and slow down kidney damage.

• Have any other kidney tests that your doctor thinks you need.
• Avoid taking painkillers regularly. Daily use of pills like aspirin or acetaminophen can damage the kidneys. Taking a single dose of aspirin every day to protect the heart, however, should be safe. And taking acetaminophen for occasional pain should also be safe. But if you are dealing with chronic pain, such as arthritis, work with your doctor to find a way to control your pain without putting your kidneys at risk.
• See a doctor for bladder or kidney infections right away. You may have an infection if you have these symptoms:
  • pain or burning when you urinate
  • frequent urge to go to the bathroom
  • urine that looks cloudy or reddish
  • fever or a shaky feeling
  • pain in your back or on your side below your ribs

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How can my doctor protect my kidneys during special x-ray tests?

X-ray tests using a contrast agent pose a risk to your kidneys. If you need x rays, your doctor can give you extra water before and after the x ray to protect your kidneys. Or your doctor may decide to order a test that does not use a contrast agent.

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How can diabetes hurt my kidneys?

When kidneys are working well, the tiny filters in your kidneys, the glomeruli, keep protein inside your body. You need the protein to stay healthy.

High blood glucose and high blood pressure damage the kidneys' filters. When the kidneys are damaged, the protein leaks out of the kidneys into the urine. Damaged kidneys do not do a good job of cleaning out waste and extra fluids. Waste and fluids build up in your blood instead of leaving the body in urine.

Kidney damage begins long before you notice any symptoms. An early sign of kidney damage is when your kidneys leak small amounts of a protein called albumin (al-BYOO-min) into the urine. But the only way to know about this leakage is to have your urine tested.

With more damage, the kidneys leak more and more protein. This problem is called proteinuria (PRO-tee-NOOR-ee-uh). More and more wastes build up in the blood. This damage gets worse until the kidneys fail.

Diabetic nephropathy (neh-FROP-uh-thee) is the medical term for kidney problems caused by diabetes. Nephropathy affects both kidneys at the same time.

	No protein is leaking from the healthy kidney.
	Protein is leaking from the unhealthy kidney.

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What can I do if I have kidney problems caused by diabetes?

Once you have kidney damage, you cannot undo it. But you can slow it down or stop it from getting worse by controlling your blood pressure, taking your ACE inhibitors or ARBs, and having your kidney function tested regularly.

Keeping blood pressure under control helps to keep your kidneys healthy.

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How will I know if my kidneys fail?

At first, you cannot tell. Kidney damage from diabetes happens so slowly that you may not feel sick at all for many years. You will not feel sick even when your kidneys do only half the job of normal kidneys. You may not feel any signs of kidney failure until your kidneys have almost stopped working. However, getting your urine and blood checked every year can tell you how well your kidneys are working.

Once your kidneys fail, you may feel sick to your stomach and feel tired all the time. Your hands and feet may swell from extra fluid in your body.

You may feel sick to your stomach when your kidneys stop working.

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What happens if my kidneys fail?

One way to treat kidney failure is with dialysis (dy-AL-ih-sis). Dialysis is a treatment that does the work your kidneys used to do. There are two types of dialysis (see page 12). You and your doctor will decide what type will work best for you.

Dialysis is a treatment that takes waste products and extra fluid out of your body.

1. Hemodialysis (HEE-moh-dy-AL-ih-sis). In hemodialysis, your blood flows through a tube from your arm to a machine that filters out the waste products and extra fluid. The clean blood flows back to your arm.
2. Peritoneal dialysis (PEH-rih-tuh-NEE-ul dy-AL-ih-sis). In peritoneal dialysis, your belly is filled with a special fluid. The fluid collects waste products and extra water from your blood. Then the fluid is drained from your belly and thrown away.

Another way to treat kidney failure is to have a kidney transplant. This operation gives you a new kidney. The kidney can be from a close family member, friend, or someone you do not know. You may be on dialysis for a long time. Many people are waiting for new kidneys. A new kidney must be a good match for your body.

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Will I know if I start to have kidney problems?

No. You will know you have kidney problems only if your doctor checks your blood for creatinine and your urine for protein. Do not wait for signs of kidney damage to have your blood and urine checked.

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How can I find out if I have kidney problems?

Two lab tests can tell you and your doctor how well your kidneys are working.

• Each year make sure your doctor checks a sample of your urine to see if your kidneys are leaking small amounts of protein called microalbumin.
• At least once each year, your doctor should check your blood to measure the amount of creatinine. Creatinine is a waste product your body makes. If your kidneys are not cleaning waste products from your blood, they can build up and make you sick. Your doctor can use your creatinine level to check your GFR. GFR stands for glomerular filtration rate. Results of this test tell you how well your kidneys are removing wastes from the blood.

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For More Information

Diabetes Teachers (nurses, dietitians, pharmacists, and other health professionals)

To find a diabetes teacher near you, call the American Association of Diabetes Educators toll-free at 1–800–TEAMUP4 (1–800–832–6874), or look on the Internet at www.diabeteseducator.org and click on "Find an Educator."

Dietitians

To find a dietitian near you, call the American Dietetic Association toll-free at 1–800–877–1600, or look on the Internet at www.eatright.org and click on "Find a Nutrition Professional."

Government

The National Kidney and Urologic Diseases Information Clearinghouse (NKUDIC) is part of the National Institutes of Health. To learn more about kidney problems, write or call NKUDIC, 3 Information Way, Bethesda, MD 20892–3580, 1–800–891–5390; or see www.kidney.niddk.nih.gov on the Internet.

The National Kidney Disease Education Program (NKDEP) is part of the National Institutes of Health. To learn more about kidney problems, write or call NKDEP, 3 Kidney Information Way, Bethesda, MD 20892, 1–866–454–3639; or see www.nkdep.nih.gov on the Internet.

To get more information about taking care of diabetes, contact

National Diabetes Information Clearinghouse
1 Information Way
Bethesda, MD 20892–3560
Phone: 1–800–860–8747
Fax: 703–738–4929
Email: ndic@info.niddk.nih.gov
Internet: www.diabetes.niddk.nih.gov

National Diabetes Education Program
1 Diabetes Way
Bethesda, MD 20892–3600
Phone: 1–800–438–5383
Fax: 703–738–4929
Internet: www.ndep.nih.gov

American Diabetes Association
1701 North Beauregard Street
Alexandria, VA 22311
Phone: 1–800–342–2383
Internet: www.diabetes.org

Juvenile Diabetes Research Foundation International
120 Wall Street
19th Floor
New York, NY 10005–4001
Phone: 1–800–533–2873
Internet: www.jdrf.org

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More in the Series

The "Prevent Diabetes Problems" series includes seven booklets that can help you learn more about how to prevent diabetes problems.

• Keep Your Diabetes Under Control
• Keep Your Eyes Healthy
• Keep Your Feet and Skin Healthy
• Keep Your Heart and Blood Vessels Healthy
• Keep Your Kidneys Healthy
• Keep Your Nervous System Healthy
• Keep Your Teeth and Gums Healthy

For free single copies of these booklets, write, call, fax, or email the

National Diabetes Information Clearinghouse
1 Information Way
Bethesda, MD 20892–3560

Phone: 1–800–860–8747
Fax: 703–738–4929
Email: ndic@info.niddk.nih.gov

These booklets are also available at www.diabetes.niddk.nih.gov on the Internet.
 

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Acknowledgments

The National Diabetes Information Clearinghouse thanks the people who helped review or field-test this publication.

For American Association of Diabetes Educators Lynn Grieger, R.D., C.D.E. Arlington, VT Celia Levesque, R.N., C.D.E. Montgomery, AL Teresa McMahon, Pharm.D., C.D.E. Seattle, WA Barbara Schreiner, R.N., M.N., C.D.E. Galveston, TX For American Diabetes Association Phyllis Barrier, M.S., R.D., C.D.E. Alexandria, VA Linda Haas, Ph.C., R.N., C.D.E. Seattle, WA Kathleen Mahoney, M.S.N., R.N., C.D.E. Drexel Hill, PA Randi Kington, M.S., R.N., C.S., C.D.E. Hartford, CT For Centers for Medicare & Medicaid Services Baltimore, MD Jan Drass, R.N., C.D.E. For Diabetes Research and Training Centers Albert Einstein School of Medicine Norwalk Hospital Norwalk, CT Jill Ely, R.N., C.D.E. Sam Engel, M.D. Pam Howard, A.P.R.N., C.D.E. Indiana University School of Medicine Indianapolis, IN Madelyn Wheeler, M.S., R.D., F.A.D.A., C.D.E. VA/JDF Diabetes Research Center Vanderbilt School of Medicine Nashville, TN Ok Chon Allison, M.S.N., R.N.C.S., A.N.P., C.D.E. Barbara Backer, B.S. James W. Pichert, Ph.D. Alvin Powers, M.D. Melissa E. Schweikhart Michael B. Smith Kathleen Wolffe, R.N. For Grady Health System Diabetes Clinic Atlanta, GA Ernestine Baker, R.N., F.N.P., C.D.E. Kris Ernst, R.N., C.D.E. Margaret Fowke, R.D., L.D. Kay Mann, R.N., C.D.E. For Indian Health Service Albuquerque, NM Ruth Bear, R.D., C.D.E. Dorinda Bradley, R.N., C.D.E. Terry Fisher, R.N. Lorraine Valdez, R.N., C.D.E. Red Lake, MN Charmaine Branchaud, B.S.N., R.N., C.D.E. For Medlantic Research Center Washington, DC Resa Levetan, M.D. For Texas Diabetes Council Texas Department of Health Austin, TX Luby Garza-Abijaoude, M.S., R.D., L.D.

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National Diabetes Information Clearinghouse

1 Information Way
Bethesda, MD 20892–3560
Phone: 1–800–860–8747
Fax: 703–738–4929
Email: ndic@info.niddk.nih.gov
Internet: www.diabetes.niddk.nih.gov

The National Diabetes Information Clearinghouse (NDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services. Established in 1978, the Clearinghouse provides information about diabetes to people with diabetes and to their families, health care professionals, and the public. The NDIC answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about diabetes.

Publications produced by the Clearinghouse are carefully reviewed by both NIDDK scientists and outside

 

 

Spicy Stuffed Chicken Thighs   Submitted By: KIKIZAO An easy recipe to make that's full of flavor. Boneless chicken thighs are stuffed with spicy Italian sausage, then baked with diced tomatoes,  onion, bell pepper, and red pepper flakes. Can be served with rice or pasta.
·                                 Prep Time: 15 Minutes ·                                 Cook Time: 45 Minutes ·                                 Ready In: 1 Hour ·                                 Yields: 5 servings	INGREDIENTS ·                                 10 boneless, skinless chicken thighs ·                                 5 hot Italian sausage links, casings removed ·                                 1 green bell pepper, diced ·                                 1 onion, diced (optional) ·                                 8 ounces canned diced tomatoes, with juices ·                                 1 tablespoon Italian seasoning ·                                 1 teaspoon crushed red pepper flakes
DIRECTIONS Preheat oven at 350 degrees F (175 degrees C). Find the places where the thigh bones have been removed from the chicken,  and stuff the spaces with sausage. Place on a 10x13-inch ungreased baking pan.  Place bell pepper and onion around the chicken. Pour tomatoes and their juices over the chicken, and season with Italian seasoning and crushed red pepper flakes. Bake in preheated oven until chicken is thoroughly cooked, about 45 minutes.

 

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