Few thyroid nodules produce any symptoms, so people will usually only find them by chance. Far more often, they will be detected by your doctor during a routine physical exam or by an imaging study (ultrasound, computed tomography, or magnetic resonance scan) that is looking at some other condition in the head or neck.
The likelihood of a thyroid nodule being cancerous is greater in those who are less than 20 years old or who are older than 70. The risk of this cancer is also higher in individuals who had undergone radiation of the head and neck, once a common treatment for acne.
How worried should you be if a nodule is found on your thyroid? Not very. About 90 percent to 95 percent of thyroid nodules are not cancerous. Also reassuring: Most common types of thyroid cancer are curable and rarely life-threatening. Nonetheless, nodules require further evaluation to determine whether cancer is present.
If a nodule is easily felt, the physician can usually evaluate it in the office under a local anesthetic by using a thin needle to perform an aspiration biopsy. A small needle is inserted into the nodule several times, each time in a different place, so that the cells withdrawn will be a representative sampling. For nodules that are difficult to feel, the biopsy is done using real-time ultrasound images to guide the needle into the lump. A pathologist then examines these cells under a microscope for cancer.
The biopsy of a thyroid nodule may be interpreted as being either benign, malignant, or indeterminate (suspicious). For benign nodules, only an occasional follow-up exam is required. Malignant nodules, however, are most often treated by removing nearly all of the thyroid gland. Removing the thyroid condemns the patient to a lifetime of taking thyroid hormone pills. The major risks of this surgery are the inadvertent removal of the parathyroid glands, which are closely associated with the thyroid, and damage to the laryngeal nerve.
For nodules considered suspicious, thyroid hormone pills may be administered in an attempt to suppress progression of possible cancer; more often, the suspicious nodules are removed surgically.
While some nodules can be felt easily, I have learned that many doctors are not adept at finding thyroid nodules that are located low down in the gland or buried deep in the thyroid tissue. Also, keep in mind that the utility of any fine-needle aspiration depends on the experience of the doctor who carries out the procedure and of the pathologist who examines the cells.
Well, here are 10 stress busters to help you cope with anxiety:
1. Eat A Healthy Diet. Feeding your body the right foods is essential for managing stress. Be sure to follow a healthy eating plan. During stressful situations, people have a tendency to skip meals. Try to avoid this if at all possible.
When you are already feeling nervous energy coursing through those veins, you want to keep an eye on your caffeine intake. If you keep drinking coffee all day long, it's bound to put you on edge. Green tea has less caffeine than coffee, so it might be a better alternative. Also, instead of resorting to sugary sodas, have a glass of water. Your nerves will thank you. Another way to keep calm is to pack plenty of healthy snacks. Processed foods and sugary candy bars will make you feel strung out. Fresh fruits and vegetables will make you feel much better.
2. Get Plenty of Exercise. Try to fit exercise into your schedule at least three to four times a week for at least 30 to 45 minutes each session. Not only will it keep you in shape, but working out is a great way to blow off steam.
3. Get Plenty Of Rest. Listen to your mother and get a good night's sleep. A proper amount of rest will make it easier to cope with whatever challenges life throws your way tomorrow. Most people need at least seven or eight hours of sleep every night in order to function at their best. Unfortunately, anxiety is one of the leading causes of insomnia. If you find yourself tossing and turning at night, try using relaxing music to try and reclaim your precious Zs. Get yourself into a regular sleep pattern by going to bed at the same time every night. Schedule your bed time as you would an important appointment and try to stick to it.
4. Organization. Are you always trying to get organized? Do you frequently find yourself staying up all night on April 14 to finish your tax return? Well, that situation is very stressful, but it's also avoidable. Planning, scheduling and organizing your time may seem more stressful at first, but it will make your life much easier to manage in the long run.
5. Take a Deep Breath. Breath in, breathe out. As simple as it sounds, using deep breathing can be one of your greatest weapons against stress. Step away from the stressful situation. Close your eyes and breathe deeply and quietly for a few minutes. Just a few minutes of deep breathing is a great way to decompress. As little as three to five minutes of this exercise can make a tremendous difference.
6. Meditation. Though it is foreign to those of us in the West, meditation has been scientifically proven as an effective way to reduce anxiety and put us in touch with our inner strength. If you are new to meditation, you may want to work with a group. Many gyms, churches and civic centers offer meditation classes. If you can't find a meditation course in your area, there are plenty of guided meditations on DVD and CD for you to choose from.
7. Develop A Support Network. As the popular song says, "we all need somebody to lean on." Don't try to carry the weight of the world on your shoulders. Ask for help from your friends and relatives -- that's what they are there for. And, if you are looking to build your support network, why not join a support group? It is a great way to make new friends and meet people facing the same difficulties.
8. Take Time For Yourself. Be sure to schedule time for fun. It is always easier to cope with stress when you have something to look forward to.
9. Keep Your Sense of Humor. As Oscar Wilde once said, "Life is too important to be taken seriously." Keeping a sense of humor about things and not taking yourself too seriously is one of the most effective coping strategies available. Remember that wherever there is laughter, there is hope.
10. Seek Professional Help. Sometimes all of these strategies may not be enough. If you have been suffering from panic attacks or experiencing high levels of anxiety that just won't go away, seeking professional help may be the best option.
Here are 4 simple tips--things we can do now to prepare our bodies for the long, healthy haul!!
If You Can't Spell It, Don't Eat It! Processed foods age us fast! By overworking our pancreas and digestive system, fake foods just don't work well with our bodies. Stick with the basics by using fresh ingredients first. Eat whole grains, fruits, veggies, and high quality proteins and fats such as beans, nuts, salmon. Shop the perimeter of the food store, and when you absolutely have to buy food in a box, look at the ingredients list. If you can't pronounce the ingredients or have no clue what they are, skip it Switch it Out! All foods are not created equal. For example, yogurt can be a healthy option, but if you're yogurt is filled with sugar or chemicals, you may as well eat a candy bar, right? We're lucky, though, because we have SO many choices. Switch to plain all-natural yogurt and add fresh fruit. Or, if you only eat white pasta or bread, try whole grain varieties instead. If you switch out your "staple" foods for higher quality options, your body will thank you in years to come! Slip it In! Ok, so you may not be ready to do a 180 when it comes to food. I totally understand. But filling your body with antioxidants will make you glow from the inside-out! Trick yourself by "slipping in" healthy ingredients to your everyday choices. For example, flax is a powerful antioxidant that's so easy to add to almost anything! Use it when you're making chicken fingers, add it to your cereal, sneak it in to your morning muffins. Muscle Matters! Strong muscles and healthy bones can add years of high energy, high quality living! Make sure to build your muscle and protect your bones by doing stretching, strength training, or even water exercises. And, if you're complaining about your metabolism slowing down as you age, don't worry- strength training can rev that up, too!! You'll become a strong, healthy, fat burning machine in no time!
When we are feeling stressed, upset, angry, even nervous, we look to find something that will calm us or make us feel better. And many of us find relief in food. People who use food as a distraction and a tool to satisfy are known as emotional eaters. And emotional eating can wreck your diet goals.
Happy people tend to be more outgoing, active, energetic and thinner! Don't worry, there are ways to avoid emotional eating. First, recognize whether you are in fact hungry or you are eating out of emotion. Stop, think. Do I really want this? If you find that you are hungry, choose a healthy low-fat and low-calorie snack food as an alternative to salty and sweet foods. Try not to keep unhealthy snack foods around, because once the emotions kick in it is hard to turn back. The next time you feel low don't turn to food to make you smile, look elsewhere for comfort! Here is our list of little things that can make you smile:
1. Going for a Walk Stay active! Take a stroll outside or perhaps if you are feeling up to it, go for a run. Doing exercise will make you feel good about yourself and will let you release some tension. Though you may find yourself dreading exercise, once you start you are guaranteed to feel great! Plus, while relieving stress you are getting in shape!
2. Puppies Visit your local pound or puppy shop! These adorable little pups are sure to put a smile on your face. Does your neighbor have a dog you can't get enough of? Offer to walk their dog once a week. You will feel great about the kind gesture and get to spend some time with one of your favorite critters!
3. Saturday Mornings What is better than Saturday morning? Sleep in, have a lazy day. Lie in your bed, read the newspaper, and have your steaming hot cup of joe. Oftentimes, we don't take time out to appreciate these days. Remove all your anxiety and stress from your mind, this day is for you! See a movie, catch up with an old friend, or paint your toes. It is completely up to you, what you do. Just relax and enjoy.
4. Compliments Whether it is paid to you or you give someone else a compliment, it will make you feel good! A boost in self-esteem can increase happiness, confidence and overall personal satisfaction. Three little words such as "you look nice" could make someone's day.
5. Taking a beautiful picture Being creative can be inspiring and relaxing. Many times we hold talents we didn't even know we possessed! Grab your camera and head out to the beach, the park, even just around town and test your photography skills. Not working for you? Try painting or drawing to ease your stress. Even if it's just doodles, it can help you release your mind if for just a few minutes.
6. Perfect weather There is nothing better than a crisp fall day, a gorgeous sunny summer afternoon or the beautiful smell of spring so get out there and enjoy it! After being pent up during blistering cold winters, we learn to cherish days when the weather seems to good to be true. Get a nice little tan or enjoy a meal outside. Just get out and enjoy the day.
7. Losing weight There is nothing better than feeling good about yourself. Need to beat the bulge? Fight the fat? Get to it! Make emotional eating a thing of the past.
There's no reason to be overwhelmed by anxiety. Bounce back with some simple strategies for making it through those tough times:
1. Be clear on what you want and stay committed when going for it. Don't get sideswiped by all the little things that come up. Prioritize what must be done -- then do them one at a time. Set boundaries and say NO to those things that are not truly important to you right now.
2. Ask for help! You don't need to do it alone! Sometimes you may need more support than a friend can provide. There are professionals out there and lots of self-help resources. You don't need to be a Lone Ranger -- even he had Tonto!
3. Deal with what is within your control. If it's outside your control, don't worry about it. Look at what is within your control and decide what you can do to create positive change. Be realistic in what you can do: rather than picking 10 things to work on, pick one or two. Give yourself small steps to take to effect change, and celebrate the changes you make! 4. Take care of you! A bubble bath, a 10-minute walk on your coffee break, a massage -- you are your greatest asset. Ensure you are taking care of yourself. Exercise, eat right, hydrate and get your sleep! How we treat our body, mind and spirit affects our emotions, behaviors, actions and results. Take good care of you.
5. Keep a journal. Write whatever you choose and however you want. Just write! Write whatever is on your mind, what your successes are for the day and finish off by writing at least five things that you are grateful for that day.
6. Breathe! When we are stressed, our breath is shallow and we don't get enough oxygen. So take a breath break whenever you think of it and take some deep belly breaths. Concentrate on your breathing. Better yet, take a mini-vacation -- visualize you're on the beach in Maui or somewhere else that calms you while you're on your breath break!
7. Relax! Find a relaxation technique and use it! Listen to some great music or a relaxation or meditation CD. Meditate. Go for a walk. It may seem strange at first, but keep at it!
8. Let go of expectations! It's when our expectations and reality don't match that we get into that really stressed state!
9. Act rather than react! Start recognizing your thoughts. When you start to get upset, stop! Breathe! Ask yourself whether you want to go down that road. Will it get you the desired result you want? If not, change directions.
10. Be compassionate with yourself -- treat yourself as your own best friend! Don't get down on yourself for what you aren't doing, acknowledge yourself for what you are doing and celebrate your successes.
Getting cancer is like getting into a car crash. You might be the best driver and take precautions at every turn. You might always use your seat belt or drive a Hummer, which is more like a tank than a car. You might also obey all the speed limits, signal when you turn and keep air in your tires.
You're considered an overall safe driver, but you might still get hit by a Mack truck.
With cancer, it's the same. You could live right, eat well, exercise, not smoke and drink moderately, but you can still get cancer. However, there are some foods that are protective against cancer, and other foods that, if eaten on a regular basis, are like speeding in an open Jeep, not wearing your seat belt while you're talking on your cell phone and eating, too -- a recipe for disaster.
Top 5 Super Cancer Fighters 1. Cruciferous vegetables: Think "crunchy" and munch away to your heart's content. You can't eat enough cruciferous veggies -- cabbage, Brussels sprouts, broccoli, watercress and mustard greens. All are rich in antioxidant phytochemicals and fiber, which are cancer protectors. Broccoli, cabbage and cauliflower contain indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, cauliflower, kale, Brussels sprouts and cabbage contain antioxidants lutein and zeaxanthin, which may help decrease prostate and other cancers.
2. Colorful fruits and vegetables pack a "one-two punch" to protect your cells from the ravages of free radicals, produced by your body's metabolism and from the environment. When left unchecked by antioxidants from healthy foods, free radicals can be cancer-causing. Color means super-nutrition, so eat at least nine servings daily. It's not hard to do. A serving is one small to medium piece of fruit, half a grapefruit, a cup of melon, 15 grapes, a cup of berries stirred into a cup of yogurt or a fresh-fruit smoothie. Crunch on baby carrots, add tomatoes to salad or tomato salsa to baked sweet potatoes. Deep-orange sweet potato, mangos and nectarines mean vitamin C and beta carotene. Vibrantly colored, flavonoid-rich berries are tops for cancer-fighting antioxidants and phytochemicals. Red grapes contain antioxidants called bioflavonoids and are rich in resveratrol, which inhibits tumor growth.
3. Folate: Think green! And brown, as in whole grains, beans and fortified breads and cereals. Green leafy veggies and grain foods are rich in folate, and research points to higher risk for colon, rectum and breast cancer in people who get less folate than they need (about 400 micrograms daily), and it's especially important for women who may even be thinking about becoming pregnant. Women who drink alcohol should also be sure to get enough folate to lower cancer risk. Researchers say eat your folate -- it's better from foods than supplements.
4. Fat: Some fats are very good for you -- in the right portion size and ratio. Monounsaturated and polyunsaturated fatty acids (MUFA & PUFA) are rich in antioxidants E and selenium; these fats are linked to lower rates of heart disease and cancer. They enhance absorption of immunity-boosting and inflammation-reducing antioxidants from fruits and vegetables and lower risk for cancer. Best sources of healthy fats are nuts, seeds, avocado, flaxseed and fatty fish (more below). Portion control is important, because fat has 9 calories per gram compared to 4 for protein and carbohydrate. Avoid corn and safflower oil; olive and canola oils have the best nutritional profiles.
5. Fish: Research shows that people who replace saturated fat from red meat with fish rich in PUFA omega-3 fatty acids have lower rates of breast and colon cancer. Omega-3s promote brain growth and development, and they are also important in reducing risk for inflammation and cancer. The best fats are found in fatty fish including wild salmon, tuna, mackerel and sardines. Bake, broil, grill or poach your fish. Don't fry them, especially in hydrogenated fat. By the way, all fish are low in saturated fat and cholesterol, but deepwater large fish including fresh tuna, king mackerel and some fresh water fish often contain undesirable levels of toxic mercury; shellfish is a good choice. Instead of fatty tarter sauce, enjoy cocktail sauce made with tomato ketchup and horseradish, with a squeeze of fresh lemon and Tabasco.
Top 5 Foods to Avoid 1. Bad Fats: Saturated and hydrogenated fat are solid at room temperature. Both are bad for your heart and increase risk for cancer. Regular consumption of saturated fat raises both total and LDL ("bad") cholesterol; trans fat may act like saturated fats in the body -- by raising LDL -- but they also lower HDL ("good") cholesterol. Whole milk, butter, cheese, ice cream, red meat, and coconuts are rich in saturated fat. Although a tiny amount of trans fat occurs naturally in meat, it's found mainly in margarines (except those labeled "trans fat-free") and vegetable shortening. Even if a food item is labeled "free" of trans fat, a serving may contain up to 0.5 grams. If you eat more than a single serving or a few servings of foods labeled "free" daily, you may be accumulating trans fat in your diet. Read the ingredient list first and avoid "partially hydrogenated" oils.
2. (Some) Meat: Some meats packed in cellophane rank tops on the stupid list because they're processed with substances linked to colon, stomach and other cancers -- especially sodium nitrate. Research shows that frequent consumption of processed and red meat is associated with higher rates of cancer. Avoid bacon, sausages, breakfast meats, pepperoni, hot dogs and luncheon meats; try a veggie dog or tofu pup. Save lean red meat for an occasional meal and replace with grilled fish or a meatless meal of beans and rice, plus lots of veggies. Finish with fruit.
3. Burnt Meat: Don't char or burn meat or poultry on the grill, which may also increase cancer risk. An occasional barbeque is fine, but regular dining on well-done or charred meats increase your exposure to chemicals created when high temps break down an amino acid in meats. Fats dripping onto coals create more chemicals in smoke, which waft up and make the meat even more problematic. When grilling, precook meat or poultry in the oven or microwave and finish on the grill. It's OK if you char plant foods -- there are no fat drippings to worry you. Try a barbeque of meaty mushrooms, tempe (fermented soybean cake), eggplant and zucchini.
4. Too Much Booze: A little may be good, but a lot can kill you. Although moderate consumption of alcohol may be healthy for your heart and even promote immunity. Consistently overdoing alcohol, however, increases risk for many cancers, including liver and some digestive cancers. Breast cancer risk increases with increased alcohol consumption.
5. Sugary Soda: Soda adds calories and promotes obesity, an independent risk factor for cancer. Soda displaces good nutrition; instead of drinking a glass of folate-rich orange juice, for example, reaching for a soda means you may not be getting enough of this cancer-fighting nutrient. There's some research that links soda and esophageal cancer, and although not conclusive, your health and waistline will no doubt benefit from avoiding sugared soda. By the way, diet soda's artificial sweeteners, additives and preservatives also displace cancer-fighting nutrients.
Every time we eat, the food is digested and converted into sugar or glucose molecules which our body uses for energy
These molecules run the course of our blood stream--hence the term ‘blood sugar’—in search of cells to feed. The more blood sugar molecules you have in your blood stream, the higher your blood sugar level.
Blood sugar is the fuel of our cells; without it our cells will starve, meaning, we will starve and eventually die. That is why when we skip a meal we feel weak because our cells are deprived of their normal dose of blood sugar molecules. To feed the cell, the blood sugar molecule must enter it. It does so with the help of a ‘key’ to unlock the cell. This ‘key’ is the insulin molecule. The insulin unlocks the cell so the blood sugar can enter.
The pancreas is the primary organ responsible for producing insulin. When we eat, it releases enough amount of insulin to meet the expected surge in blood sugar level. Normally the two work together without hitch.
Diabetes—When Bad Things Happen
Things go wrong when blood sugar molecules accumulate in the blood stream because they cannot enter the cells. This is when your blood sugar level shoots up (you have too much sugar molecules in the blood). We call this condition diabetes mellitus.
You are safe as long as your blood sugar level reading is between 70 to 110 mg/dL on the average. This means that for every deciliter of blood, there are between 70 to 110 milligrams of sugar ‘roaming’ in your blood stream. When you go just a little above the threshold, you are considered at risk of diabetes, or what some experts refer to as borderline diabetic. Beyond this, you are considered diabetic.
When blood sugar cannot enter the cells, it poses a double whammy. First, your cells are starved, making you feel weak and tired. Second, sugar accumulation in the blood stream poses a risk to various parts of the body. Diabetes is strongly linked to kidney failure, eye diseases, heart attacks, nerve disorders and stroke.
There are three reasons why diabetes develops Defective pancreas. It’s not producing insulin at all, depriving the blood sugar molecules their keys to unlock the cells. This is known as type-1 diabetes, which is usually genetic and affects children.
Not enough insulin. While the pancreas produces insulin, the amount is not enough to meet the number of blood sugar molecules. Some sugar molecules get to enter and feed some cells; the rest collect in the blood stream.
Defective insulin. The pancreas produces enough insulin, but for reasons still unclear, some insulin cannot ‘unlock’ the cells. Again, some sugar molecules enter some cells; others accumulate in the blood stream.
The conditions in number 2 and 3 are known as type-2 diabetes, and it affects almost 90% of all diabetes cases. About four decades ago, type-2 affected only people above 40 years old; but as many succumb to sweet and fatty diets, thanks to the mass proliferation of junk and fast foods, and lack of exercise, diabetes now affects even as young as those in their late 20s. Diabetes has no known cure yet. In the meantime, the World Health Organization acknowledges that the best defense against the disease (if you still don’t have it) or its complications (if you’re already diabetic) is maintaining a low-fat, high-fiber diet and performing regular exercises.
Control Diet to Control Your Blood Sugar Level
Diet is the first thing you should manage when watching your blood sugar level (you should also exercise regularly, and when your doctor tells you, take medications). In general a low-fat, high-fiber diet is important. The idea is to watch the amount of fats, proteins and carbohydrates you take because they convert into blood sugar as you digest food. Low-fat food contains less sugar; thus, you minimize your blood sugar intake without depriving your cells their much needed energy boosters. High-fiber food, on the other hand, takes longer to digest. In case the pancreas cannot produce enough insulin in a rush to handle sudden surges in the sugar level, a fibrous diet gives the organ more time.
Your dietitian can help custom-fit your meal plan. What you are looking is the right amount of food that converts to the right amount of blood sugar to give you the right amount of energy to perform. No excess blood sugar, please.
Exercise! Keeping a regular exercise regimen is proven to prevent or delay the onset of diabetes, or avoid its complications. As simple as brisk walking or aerobics at home, when done for about 15 minutes, thrice a week, can go a long way in keeping you healthy. Depending on your physical limits, you can choose between low and high-impact activities. Meditative exercises, such as tai-chi, helps both body and mind stay healthy, and is ideal for the elderly (ever wonder why many Chinese elders stay fit). If you’re too busy, you can still perform some physical activities. For example, if you use an elevator, you can get off four floors below your office and walk your way up. Or don’t use the elevator at all. The same with parking your car. Give a reasonable walking distance between where you leave the car and your destination. These simple activities when done everyday provides the body a form of exercise.
Want to know how the rich and famous stay thin? The Diet promises to tell all and help you follow their examples. A low-carbohydrate, moderate-fat plan, this diet promotes eating healthy fats, whole grains, fruits and vegetables, lean meats, and fish. The diet suggests that consuming monounsaturated fats, lean proteins, and organic produce can improve your overall health and make you feel like a movie star. The diet's secret weapon, Australian macadamia nut oil, offers superior health benefits due to its balanced proportion of omega-3 and omega-6 fatty acids. But this superior oil doesn't come cheap.
If you want to be truly thin, you have no need to fear fat in your diet. The Diet tells us that fats are good. The diet's formula is "Fat equals thin equals happy equals healthy equals longer life."
Other rules to live by include eating slowly, never skipping meals, carrying snacks to avoid temptation, planning your meals before leaving the house, eating real foods, not eating packaged or processed foods, and choosing organic products (especially eggs).
What makes the Diet plan different? The Diet is a low-carbohydrate, moderate-fat diet based on the Mediterranean lifestyle. This diet places a lot of focus on balancing the ratio of fats in the diet and understanding fat consumption. And it may be the world's only diet that emphasizes the importance of Australian macadamia nut oil. One can only imagine that everyone will be almost too thin, too rich, and too famous in that magical time. Tales of rich and famous Hamptonites and their successes on the diet plan make the diet's book highly entertaining.
What is the Diet weight loss plan?
The Diet plan is a 30-day plan with three meals and a snack daily. Before starting the plan, you will choose the list that fits you based on your weight loss goals. These are the criteria for choosing your "list."
The A list (starting phase): more than ten pounds to lose The B list (transition phase): fewer than ten pounds to lose (or within five to ten pounds of goal weight) The C list (maintenance phase): to maintain weight loss. You can also choose this list if you are already thin enough, but want to join your friends who are following the diet. Once you reach your weight loss goal on the, you graduate to the next list. What differentiates the lists is the amount of food and carbohydrates you can eat each day:
The A list: below 30 grams per day The B list: 40 to 60 grams per day (less for women) The C list: 55 to 65 grams per day (women) and 65 to 85 grams per day (men) Each of the diet's recommended menus shows the foods you can eat, depending on your list. Everyone on the plan may eat the top listed foods. If you're following the B or C list, you are allowed additional marked foods. While you're on the A list, you may eat fruits and grains only rarely.
All daily menus and recipes, include carbohydrate counts, but no other nutritional information. You are also provided with a list of acceptable substitute foods so you can have more variety and not have to eat something you don't like (unless it's Australian macadamia nut oil).
Your basic eating plan,will be comprised of egg dishes or homemade muffins for breakfast, salads and sandwiches for lunch, and salads, fish, and vegetables for dinner. The plan includes numerous recipes for meals, snacks, salad dressing, dips, and desserts.
You may not consume wine and beer on this diet, unless you're on the C list. You can enjoy distilled liquor (varying amounts for men and women). After all, you couldn't visit the Hamptons and not have a Mojito, Martini, or Cosmopolitan.
What are the weight loss expectations?
The Diet claims that you may lose up to 14 pounds in the first two weeks. It doesn't acknowledge that dieting affects people differently and that dietary needs vary depending on how much weight you want to lose. The Diet promises that if you stick with the diet strictly, your average weekly weight loss will be three to four pounds (for men) and two to four pounds (for women). The diet uses your Body Mass Index (BM as an indicator of weight loss expectations and calculations in the plan. This can be a useful tool for assessing progress.
Is exercise promoted?
The Diet only acknowledges the value of exercise. Perhaps you can count on your personal trainer for this information, just as a loyal Hamptonite would do.
Are supplements recommended?
This diet recommends quite a few supplements including fish oils, a multivitamin, chromium, carnitine, CoQ10, glutamine, green tea extract, choline, and alpha lipoic acid. This assortment includes supplements that allegedly effect energy levels and fat metabolism and others that are rich in antioxidants.
Diabetes is not caused by eating sugar, and if you have diabetes it doesn't mean that you can never eat sugar again. I'm always a bit saddened when I hear a person with diabetes say, "Oh, I can't eat that. I have diabetes," or "I can't eat that, it has sugar."
The American Diabetes Association's recommendation for sugar is short and sweet: People with diabetes can eat sugar as long as it's integrated into a healthy eating program.
Sugar is carbohydrate. And like all carbohydrate, sugar has four calories per gram. Added sugar in packaged foods comes in many different forms: white sugar (sucrose), brown sugar; fructose (fruit sugar), lactose (milk sugar), dextrose, maltose, honey and even fruit-juice concentrate are all used to sweeten foods.
All forms of sugar are metabolized, or broken down, to their most essential component, glucose, and used for energy by the cells. If you eat too much sugar, or any form of carbohydrate for that matter, you'll store the excess calories as fat.
All people with diabetes need to watch their carbohydrate grams, especially when they need to take insulin to manage their blood sugars. People with diabetes can indulge in a sugary treat just like the rest of us -- not every day, but occasionally. Since artificially sweetened treats have fewer grams of carbohydrate, they can be enjoyed more frequently.
Fruit, the ultimate natural sweet treat, should be part of a healthy meal plan. If you have diabetes, review your meal plan with your diabetes educator, physician or registered dietitian and plan for a sweet snack. Combine snacking with good nutrition and exercise and stay healthy.
10 Superior Sweet Treats
1. Fruit: One of the best sweet treats invented! Fruit is fine for people with diabetes. In fact, the ADA recommends two to three servings daily, depending upon your calorie needs. Some "superfruit" (extra high in antioxidants and vitamins) include all berries (especially blueberries), cantaloupe, kiwi, mango and citrus. Whole fruit is a fine source of fiber, which is important to decrease risk for stroke and heart disease.
2. Yogurt: Nonfat, sugar-free yogurt makes a tasty snack or dessert. Enjoy it right out of the container for a snack or as a dip with vegetables. For dessert, serve peach-flavored sugar-free yogurt drizzled on grapefruit and orange sections.
3. Frozen Fruit Slush: Try this recipe from the National Cancer Institute's Eat 5 to 9 a Day program. Makes four servings.
Using a blender, process the following: 3 cups frozen fruit (such as frozen strawberries, blueberries, raspberries or melon) 1 tsp. vanilla extract 1 cup fat-free milk or nonfat plain yogurt
Sweeten to taste. One packet of sweetener equals about 2 teaspoons of sugar.
4. Sugar-Free Hot Chocolate: Choose calcium-fortified, sugar-free hot chocolate and satisfy your sweet tooth with the added bonus of the bone-strengthening mineral. Read the label: calories range from 25 per serving to 60; some contain zero trans-fat and others contain one to two grams. Some hot-chocolate mixes are sweetened with NutraSweet and others with Splenda. As for carbs, some have three grams or less; others contain more.
5. Angel Food Cake: This fat-free cake is nutritious served topped with a one-half cup of sliced, fresh strawberries and a dollop of sugar-free nondairy topping. A small piece counts as one serving of bread plus a half serving of fruit.
6. Jell-O: Prepare sugar-free Jell-O in advance. Store covered in the refrigerator. Eat all you want without worry. Jell-O doesn't have calories or carbohydrates. Mix with fruit cocktail for a special treat. A half cup of fruit cocktail packed in water (not syrup) counts as one serving of fruit.
7. Hard Candies: Sugar-free hard candies are a personal favorite of mine. I often hanker for a sweet after meals, and sugar-free candies (usually sweetened with sorbital) have about 35 to 50 calories per three to four pieces.
8. Ice Cream: Your local grocery store stocks a wide variety of sugar-free, fat-free ice cream, ice milk and frozen yogurt. Read the labels and choose your favorite sugar-free and fat-free version for the fewest number of calories per serving. I usually opt for portion-controlled fudge pops or frozen fruit bars, also available in sugar-free and fat-free versions.
9. Frozen Fresh Fruit: Wrap small, ripe bananas in plastic. Freeze, then peel and eat like a frozen fruit bar (one per serving). Seedless grapes are wonderful frozen treats (12 to 15 grapes count as one serving of fruit).
10. Chocolate: Sometimes you just want a taste of the "real thing." Dark chocolate, with more antioxidants and less saturated fat, is the best. Hershey's, among other manufacturers, offers dark chocolate in both sugar-free and regular varieties with only a 40-calorie difference per serving. Both have the same amount of fat and cholesterol; sugar-free has 170 calories and zero grams of sugar per serving vs. 210 and 20 grams of sugar for the regular. The fine print on the label tells consumers that sugar-free chocolate is not calorie-free, and that the sweetener in sugar-free chocolate, lactitol, can have a laxative effect when eaten in excess.
High blood pressure (hypertension) is a major health problem all over the world. Untreated, high blood pressure will cause the heart to eventually overwork itself to the point at which serious damage can occur. For instance, the heart muscle can thicken (hypertrophy) and function abnormally, or dilate and contract less forcefully (dilated cardiomyopathy). High blood pressure can also cause injury to the brain, the eyes and the kidneys, where delicate arteries are damaged by the increased pressure.
High blood pressure is considered a major risk factor for heart attack, heart failure and stroke. About half of people having first-time heart attacks and two-thirds of people having first-time strokes suffer from high blood pressure. Most cases of high blood pressure have no cure, but the overwhelming majority can be managed and controlled with diet and medication.
High blood pressure affects one out of every three Americans or 65 million people, according to the American Heart Association (AHA). An additional 28 percent of Americans, or 59 million people, have prehypertension, which is defined as blood pressure that is on the borderline between normal and elevated. Of the people with high blood pressure, 28 percent do not know they have the condition. Among the 61 percent who are under treatment, only 35 percent have their blood pressure adequately controlled.
High blood pressure is not evenly distributed throughout the population. Until age 55, it is more common among men than women. However, after menopause (which occurs usually around age 50), women's blood pressure steadily risks, possibly because of the loss of hormones. By age 75, high blood pressure is more common among women than men.
High blood pressure also occurs disproportionately more often in minority communities. According to the AHA, the prevalence of high blood pressure among black Americans is the highest in the world. Black women, especially, are prone to high blood pressure. Statistically, they have an 85 percent higher rate of medical care visits for high blood pressure than white women. Similarly, people of Hispanic descent, as well as those of American Indian of Alaskan native ancestry, suffer from higher rates of high blood pressure.
High blood pressure rates are also rising among American children, alongside an epidemic of obesity. Researchers report that supplementing infant formula with polyunsaturated fatty acids appears to have a beneficial impact on blood pressure later on in childhood. Previous studies already showed that breast milk contains such fatty acids and that breast-fed children had lower blood pressures than those who were formula-fed. High blood pressure (hypertension) is a condition in which a person’s blood pressure is elevated. Blood pressure is the measure of the force of the blood pushing against the walls of the arteries – the blood vessels that carry blood from the heart to the rest of the body. If the high blood pressure has no known cause (more than 90 percent of cases), it is known as primary, essential or idiopathic hypertension. If it is caused by another condition, such as kidney disease, it is known as secondary hypertension. However, because of the complex variety of systems that influences blood pressure, these distinctions have blurred somewhat in clinical practice.
Blood pressure measurement is inexpensive and easily performed. Blood pressure is measured in two phases that correspond to the natural contractions of the heart. When the heart contracts (e.g., systole), the pressure of blood against arterial walls is known as systolic pressure. When it relaxes (diastole), the pressure of blood against arterial walls is known as diastolic pressure. Blood pressure is always expressed as systolic pressure over diastolic pressure. Normal blood pressure for adults is considered to be below 120/80 millimeters of mercury (mm/Hg). Generally, blood pressure above 140/90 is considered to be high for adults, and blood pressure under 90/60 is considered to be low for adults (hypotension). High blood pressure may be diagnosed if an individual has any of the following three conditions:
Has a blood pressure reading of 140/90 Is taking antihypertensive medication Has been found twice by a physician to have high blood pressure A new category, prehypertension, is being used to refer to individuals with blood pressures between 120-139/80-89. Such individuals are typically not prescribed medication, but they are advised to adopt lifestyle modifications to help keep blood pressure from rising. Lifestyle modifications might include weight loss, diet, exercise, reducing salt intake and quitting smoking.
Although the cause of most cases of high blood pressure is unknown, researchers have uncovered evidence that blood pressure is associated with insulin resistance and/or elevated insulin levels (hyperinsulinemia). Both high blood pressure and insulin resistance are features of the metabolic syndrome, a cluster of abnormalities that includes obesity, elevated triglycerides and low HDL "good" cholesterol. A number of possible mechanisms have been proposed that would explain how insulin resistance contributes to hypertension. However, this link is still poorly understood.
Researchers have also identified dozens of genes that contribute to high blood pressure. Though this implies that some people inherit a propensity for high blood pressure, the association is more complicated. Researchers believe that about 30 percent of essential hypertension can be traced back to genetic abnormalities that run in families. Most recent studies seem to indicate that inherited high blood pressure is the result of multiple gene expressions. There is currently no genetic test that consistently identifies people at risk for developing high blood pressure.
Whatever its cause, high blood pressure exacts a tremendous cost from society. High blood pressure is a major risk factor for heart attack, stroke and heart failure. According to the American Heart Association, about 69 percent of people who have a first heart attack, 77 percent who have a first stroke and 74 percent who have congestive heart failure have blood pressure higher than 140/90 mm Hg. High blood pressure has also been linked to sleep apnea, which itself is associated with heart disease. Some recent research suggests that premature birth in males may result in an increased risk of high blood pressure later in life.
Overall, an estimated 28 percent of American adults have high blood pressure. Of those, 30 percent do not know they have the dangerous condition, which is why it has been sometimes called the “silent killer.” Prehypertension is present in about 28 percent of American adults, or about 59 million people. Among the people who have been diagnosed, adequate blood pressure control is a significant problem. According to estimates from the National Institutes of Health, as many as 70 percent of people who are diagnosed with high blood pressure do not have it adequately controlled.
Before age 55, men are more likely to suffer from high blood pressure than women. After age 50, however, women experience a gradual rise in blood pressure, possibly due to the loss of hormones associated with menopause. By age 74, women are much more likely to have high blood pressure than men. It is two to three times more common in women taking birth control pills than those not taking them, especially in women who are overweight or obese.
The condition is especially deadly among black Americans, who tend to be diagnosed at younger ages and with higher blood pressures than other ethnic groups. Within the black community, high blood pressure is more likely to be diagnosed among people who are middle-aged or older, less educated, overweight or obese, physically inactive, and have diabetes. Black women, in particular, seem to suffer from high rates of elevated blood pressure. They have an 85 percent higher rate of medical care visits for high blood pressure than white women.
Despite its wide-ranging reach and potentially serious consequences, high blood pressure is relatively easy to diagnose and can be controlled, either with medications or lifestyle modifications. It is very important that people with high blood pressure seek treatment and follow their physician’s plan. Left untreated, high blood pressure will gradually continue to rise, causing the heart to overwork itself to the point at which serious damage can occur. Untreated high blood pressure also places other systems (e.g., circulation) and organs (e.g., the kidneys) at greater risk of damage that could lead to dysfunction or failure.
Aortic aneurysm (a weakness in the aortic wall where it balloons out to more than 1.5 times its normal size and is in danger of rupturing), often resulting in sudden cardiac death
Kidney failure
Retinopathy (eye disease that leads to loss of vision) The risk of developing one or more of these serious health conditions increases as blood pressure rises. To help physicians and patients better understand the dangers associated with high blood pressure, blood pressure measurements have been ranked into categories based on increasing severity. The following categories apply to adults (age 18 and over) who are not taking medicine for high blood pressure and do not have a serious short-term illness.
as an indicator of weight loss expectations and calculations in the plan. This can be a useful tool for assessing progress.
