Love our environment

In view of growing climatic change, we need to put more effort to protect the planet and create the change necessary to achieve a sustainable future.

April 22 is the Earth Day. Have you done anything to protect our environment?
 

Vitamin C

Vitamin C (ascorbic acid) is needed for the growth and repair of tissues in all parts of our body. It is used to:

• Form an important protein used to make skin, tendons, ligaments and blood vessels
• Heal wounds and form scar tissue
• Repair and maintain cartilage, bones, and teeth. Vitamin C is needed for the synthesis of collagen in humans.
• Block the damage caused by free radicals which play a role in cancers, heart disease, arthritis and aging – Vitamin C as an antioxidant

Vitamin C is a water-soluble vitamin. Any leftover amount of it will leave the body through the urine. And our body cannot store nor make it (lacking an enzyme (L-gulonolactone oxidase) necessary for the synthesis). This means we need a continuous supply of vitamin C in our diet. The Recommended Dietary Allowance (RDA) for vitamin C is 90 mg/day and 75 mg/day for the average adult men and women respectively.

All fruits and vegetables contain some amount of vitamin C.

Fruits with the highest sources of vitamin C include:

• Cantaloupe
• Citrus fruits and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, cranberries
• Watermelon

Vegetables with the highest sources of vitamin C include:

• Broccoli, Brussels sprouts, cauliflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice
• Winter squash

Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables.

Too little vitamin C can lead to signs and symptoms of deficiency, including:

• Anemia
• Bleeding gums
• Decreased ability to fight infection
• Decreased wound-healing rate
• Dry and splitting hair
• Easy bruising
• Gingivitis (inflammation of the gums)
• Nosebleeds
• Possible weight gain because of slowed metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel

A severe form of vitamin C deficiency is known as scurvy (sometimes referred to as Barlow's disease, Moeller's disease or Cheadle's disease). Scurvy often presents itself initially as symptoms of malaise and lethargy, followed by formation of spots on the skin, spongy gums and bleeding from the mucous membranes. Spots are most abundant on the thighs and legs, and a person with the ailment looks pale, feels depressed, and is partially immobilized. As scurvy advances, there can be open, suppurating wounds, loss of teeth, jaundice, fever, neuropathy and even death.

Scurvy does not occur in other animals because they can synthesize their own vitamin C. But humans cannot. And so you need to eat more of these:
 

 

EDCs – A cause to health issues

Our daily use of furniture, toothpaste, sun protection cream, toys, etc. may affect our body's hormonal balance and cause cancers, asthma, birth defects as well as damage to the environment. This is because these items may contain triclosan, tetrabromobisphenol A, OMC, DEP and bisphenol A, which are known as "Endocrine disrupting chemicals (EDCs)”. For example, triclosan is found in toothpaste, tetrabromobisphenol A (TBBPA) in furniture, OMC in sun protection lotion, DEP in food packaging while bisphenol A (BPA) in baby bottles.

An EDC is a substance that is similar to chemical signaling molecules in our body. They affect us adversely by mimicking the natural compounds secreted by our endocrine system and hence disrupting our normal body activity. This is why they are called endocrine disrupting chemicals.

The World Health Organisation (WHO) found that there were links between exposure to EDCs and health issues such as testicular problems, breast, prostate and thyroid cancer, developmental effects on the nervous system in children and attention deficit hyperactivity in children.

There was strong evidence in animals that many of these can interfere with thyroid hormones, which could then cause brain damage, decrease intelligence, attention deficit hyperactivity disorder and autism. In other cases, for example, in the case of prostate cancer, it relates significantly with agricultural pesticide exposure.

Different type of EDCs affects different parts of our body:

Bisphenol A (BPA), a man-made compound found in a host of daily items such as plastics, tin cans and sunglasses, can interfere with the natural hormones from pituitary and thyroid glands that influence our development and growth.

BPA is especially hazardous to children and pregnant women as it has many detrimental effects on development. The best way to avoid unnecessary exposure to BPA is to replace plastic items such as tupperware, baby bottles, tableware and appliances like coffee makers with plastic tubing. If you must store food in plastic containers, try to limit this to only foods low in fats and oils. And never microwave or heat foods in plastic containers, as this will potentially accelerate the leeching of BPA into foods.

Parabens are a class of chemicals used as a preservative in personal care products as well as in some foods. Some parabens have the capacity to mimic estrogen.

Phthalates, often found in pesticides, are harmful to female fertility and can increase the risk of childhood illnesses such as leukaemia.

Many foods like meats or products from animals raised in a concentrated agricultural feeding operation (CAFO) contain hormones. These hormones are usually sex hormones such as testosterone which are fed to animals to increase the production of meat and milk. But these can have adverse effects on development in children and reproductive function in adults.

Some other sources of EDCs in foods are found in the preservatives, pesticides, anti-microbial agents, and artificial sweeteners. Washing vegetables thoroughly is an important step to reduce our potential for their exposure.

Memorable quotes from Margaret Thatcher

Here are some memorable quotes from the former British Prime Minister, Margaret Thatcher's (10/13/1925 - 4/8/2013) public life:

"If you want something said, ask a man; if you want something done, ask a woman." -- May 20, 1965, speech to National Union of Townswomen's Guilds Conference

"There are dangers in consensus: it could be an attempt to satisfy people holding no particular views about anything.…No great party can survive except on the basis of firm beliefs about what it wants to do." -- Oct. 10, 1968, Conservative Party conference

"Ladies and gentlemen, I stand before you tonight in my red chiffon evening gown, my face softly made up, my fair hair gently waved…the Iron Lady of the Western World. Me? A Cold War warrior? Well, yes—if that is how they wish to interpret my defense of values of freedoms fundamental to our way of life." -- Jan. 31, 1976

"The Russians are bent on world dominance, and they are rapidly acquiring the means to become the most powerful imperial nation the world has seen." -- From the speech that led to her being dubbed The Iron Lady, Jan. 19, 1976

"To those waiting with bated breath for that favorite media catchphrase, the 'U' turn, I have only one thing to say. 'You turn if you want to. The lady's not for turning.' I say that not only to you but to our friends overseas and also to those who are not our friends." -- Conservative Party Conference, Oct. 1980

"You don't win by just being against things, you only win by being for things and making your message perfectly clear." -- Feb. 11, 1975

"I am extraordinarily patient, provided I get my own way in the end." -- House of Commons, March 31, 1982

"Where there is discord, may we bring harmony. Where there is error, may we bring truth. Where there is doubt, may we bring faith. And where there is despair, may we bring hope." -- Quoting St. Francis of Assisi after winning the general election, May 1979

"We fought to show that aggression does not pay and that the robber cannot be allowed to get away with his swag. We fought with the support of so many throughout the world.…Yet we also fought alone." -- July 3, 1982, on the Falkland Islands war

"That nations that have gone for equality, like Communism, have neither freedom nor justice nor equality, they've the greatest inequalities of all, the privileges of the politicians are far greater compared with the ordinary folk than in any other country. The nations that have gone for freedom, justice and independence of people have still freedom and justice, and they have far more equality between their people, far more respect for each individual than the other nations. Go my way. You will get freedom and justice and much less difference between people than you do in the Soviet Union ." -- TV interview, January 1983

"There is no week, nor day, nor hour, when tyranny may not enter upon this country, if the people lose their supreme confidence in themselves, and lose their roughness and spirit of defiance. Tyranny may always enter—there is no charm or bar against it." -- July 19, 1984, during the coal miners' strike

"Economics are the method; the object is to change the heart and soul." Sunday Times, May 1, 1981

"There is no such thing as society. There are individual men and women, and there are families." -- Oct. 31, 1987, magazine interview

"If you just set out to be liked, you would be prepared to compromise on anything at any time and you would achieve nothing." -- May 3, 1989, commenting on her 10th anniversary as prime minister

"I am not immortal, but I've got a lot left in me yet." -- Sept. 9, 1990

"I cannot imagine how any diplomat, or any dramatist, could improve on (Ronald Reagan's) words to Mikhail Gorbachev at the Geneva summit: 'Let me tell you why it is we distrust you.' Those words are candid and tough and they cannot have been easy to hear. But they are also a clear invitation to a new beginning and a new relationship that would be rooted in trust." -- Eulogy at the funeral of former President Ronald Reagan, June 11, 2004

 

Rainbow Diet

"The Rainbow Diet" was founded by Dr. Eric Braverman and his wife Dasha. It is based on the premise of incorporating all the colors of the rainbow into the foods that make up the diet. The focus of this diet is to promote overall good health with a holistic slant.

Orange and yellow foods typically contain carotenoids, which contain more antioxidants and help defend against cancers, as well as helping the body produce more white blood cells and boost immunity. Foods that are blue, purple and red can help protect against damage to tendons, cartilage, ligaments and blood vessels as well as against cancers. Specifically:

Red – Represented by tomatoes, red grapefruit, watermelon, cherries, etc. which contain vitamin C and can maintain the elasticity of the skin, prevent cancers, heart disease and is anti-aging. Red pepper helps burn fat.

Lycopene found in tomatoes and watermelon is known to be a defense against prostate cancer and heart disease.

Orange - Represented by carrot, orange, pumpkin, etc. Carotene and vitamin C promote metabolism, prevent constipation, skin and colorectal cancers. Vitamin A and beta carotene found in carrots can help protect skin health.

Yellow - Represented by corn, yellow pepper, grapefruit and lemon. They can fight against free radicals, help fat metabolism, absorb the harmful rays, protect the retina to prevent vision loss, help fat metabolism.

Lemon contains antioxidant selenium, which is known to help reduce cancer risk.

The spice turmeric is often used as a heart tonic, digestive aid, and for the healing of wounds and is also believed to help protect against Alzheimer's disease.

Green – Represented by lettuce, spinach, broccoli, celery, cucumber, green peppers, kiwi, etc. The greens contain chlorophyll, which is a detoxification agent known to help protect against cancers. Chlorophyll can also help lower cholesterol, prevent arteriosclerosis and protect blood vessels.

 

Leafy green vegetables such as lettuce, spinach and broccoli contain high levels of carotenoids, iron and vitamin B-12.

Spinach contain lutein for the retina in our eyes and iron for blood formation. Green grapes contain phytochemicals that help defend against cancer, heart disease, nerve disease, Alzheimer's and viral infection.

Kiwis are believed to help in the reduction of clotting in the blood and reducing fat in the blood that blocks arteries.

Dill, basil, and tarragon are spices believed to help prevent cancer, reduce intestinal gas and promote the production of estrogen.

Blue – Represented by blueberries which contain anthocyanins. Its antioxidant capacity can fight against free radicals and is anti-aging. And anthocyanins can help alleviate eye fatigue and enhance vision power.

Purple – Represented by purple broccoli, grapes, eggplant. These also contain a large number of anthocyanins which are antioxidants and can prevent heart disease, stroke and high blood pressure.

Further to these colors, you may also add black and white colors to your diet.

Black - Represented by black sesame seeds, which are an extremely good source of calcium. One gram of seeds contains approximately 85 milligrams of calcium. Black sesame seeds also have high amounts of protein, phosphorous, iron and magnesium. They are also used to help patients recover from serious illnesses and fevers, treat constipation and promote regular bowel movements. Some practitioners recommend using black sesame seeds with polygonum to keep a person's hair looking rich and dark.

White - Represented by garlic which besides other functions (please refer to previous article), contains allicin that can help lower cholesterol and blood pressure and tofu which is a good source of protein.

Foods that harm our brain

Nowadays, there is good chance to consume a large quantity of fructose. When we eat a typical western diet, we usually intake a large amount of fructose as well from all kinds of soft drinks (high fructose corn syrup (HFCS) typically), sweetened juice drinks, orange juice, processed foods such as cakes and candies, as well as the HFCS that has been added to salad dressings, breads, cereals and condiments like ketchup. Even many sports drinks, though marketed as "healthy", can have large amount of corn syrup or even crystalline fructose as their main sweetener. Agave syrup, which is marketed as a "healthy" sweetener, is one of the most concentrated forms of processed fructose in sweeteners. Actually, in the United States, sugar prices are higher than HFCS, therefore HFCS is the principal sweetener used in processed foods and beverages.

But last year, a UCLA study found that a diet high in fructose can damage our memory and learning ability. In addition, a high fructose diet can cause insulin resistance in our body over time and possibly lead to type-2 diabetes and extra body fat. It can also detrimentally affect the triglyceride level (which enables the bidirectional transference of adipose fat and blood glucose from the liver) in our blood as well as the amount of LDL particles that cause plaque in our arteries, hence increasing the risk of heart disease.

Although natural whole fruits do contain fructose, they generally contain much smaller quantity (in fact, limes and lemons contain virtually zero fructose) than a sweetened juice drink or soft drink. Also, the benefits of phytonutrients, antioxidants and fiber in most whole fruits would counteract any negative effects of fructose.

Other foods that are harmful to our brain include the following:

Trans fats – they are strongly inflammatory in our entire body including damaging to cell membranes throughout the body. And so try to avoid consuming any hydrogenated oil in processed foods and deep fried foods.

Mercury -- mercury from pollution (coal burning plants are the biggest source of mercury pollution to air and water) and from fish that are high on the food chain such as tuna, shark, swordfish, tilefish, etc can possibly cause long term negative effects on our brain.

Wheat-based foods – Dr. William Davis found that wheat has addictive properties in the brain. Wheat contains compounds termed "exorphins" that have an effect in our brain similar to opiate drugs.

On the other hand, there are herbs and spices that can protect our brain. For example, turmeric is one of the highest antioxidant spices that also exhibits brain-protecting effects. In India, curry (which contains turmeric) is eaten daily. In there, rate of Alzheimers disease is among the lowest in the world, proving some of the brain-protecting effects of turmeric.

In addition, DHA and EPA omega-3 fats in fish oil have been proven in countless studies to protect our brain from damage.