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31 Tuesday Jan 2012
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31 Tuesday Jan 2012
Cinnamon does not only taste good, it also contains many health benefits such as: Anti-Clotting and Anti-Microbial actions, Blood Sugar Control, it boosts Brain Function, it’s Calcium and Fiber protect against Heart Disease and improve Colon Health, among other things.
Source: http://www.whfoods.org
Cinnamon, ground
Although available throughout the year, the fragrant, sweet and warm taste of cinnamon is a perfect spice to use during the winter months. Cinnamon has a long history both as a spice and as a medicine. It is the brown bark of the cinnamon tree, which is available in its dried tubular form known as a quill or as ground powder. The two varieties of cinnamon, Chinese and Ceylon, have similar flavor, however the cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets.
Health Benefits
Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances.
Anti-Clotting Actions
Cinnamaldehyde (also called cinnamic aldehyde) has been well-researched for its effects on blood platelets. Platelets are constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop bleeding, but under normal circumstances, they can make blood flow inadequate if they clump together too much. The cinnaldehyde in cinnamon helps prevent unwanted clumping of blood platelets. (The way it accomplishes this health-protective act is by inhibiting the release of an inflammatory fatty acid called arachidonic acid from platelet membranes and reducing the formation of an inflammatory messaging molecule called thromboxane A2.) Cinnamon’s ability to lower the release of arachidonic acid from cell membranes also puts it in the category of an “anti-inflammatory” food that can be helpful in lessening inflammation.
Anti-Microbial Activity
Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped by cinnamon extracts.
Cinnamon’s antimicrobial properties are so effective that recent research demonstrates this spice can be used as an alternative to traditional food preservatives. In a study, published in the August 2003 issue of the International Journal of Food Microbiology, the addition of just a few drops of cinnamon essential oil to 100 ml (approximately 3 ounces) of carrot broth, which was then refrigerated, inhibited the growth of the foodborne pathogenic Bacillus cereus for at least 60 days. When the broth was refrigerated without the addition of cinnamon oil, the pathogenic B. cereus flourished despite the cold temperature. In addition, researchers noted that the addition of cinnamon not only acted as an effective preservative but improved the flavor of the broth.(October 1, 2003)
Blood Sugar Control
Cinnamon may significantly help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels. Both test tube and animal studies have shown that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells’ ability to use glucose. Studies to confirm cinnamon’s beneficial actions in humans are currently underway with the most recent report coming from researchers from the US Agricultural Research Service, who have shown that less than half a teaspoon per day of cinnamon reduces blood sugar levels in persons with type 2 diabetes. Their study included 60 Pakistani volunteers with type 2 diabetes who were not taking insulin. Subjects were divided into six groups. For 40 days, groups 1, 2 and 3 were given 1, 3, or 6 grams per day of cinnamon while groups 4, 5 and 6 received placebo capsules. Even the lowest amount of cinnamon, 1 gram per day (approximately ¼ to ½ teaspoon), produced an approximately 20% drop in blood sugar; cholesterol and triglycerides were lowered as well. When daily cinnamon was stopped, blood sugar levels began to increase. (December 30, 2003)
Test tube, animal and human studies have all recently investigated cinnamon’s ability to improve insulin activity, and thus our cells’ ability to absorb and use glucose from the blood. On going in vitro or test tube research conducted by Richard Anderson and his colleagues at the USDA Human Nutrition Research Center is providing new understanding of the mechanisms through which cinnamon enhances insulin activity. In their latest paper, published in the Journal of Agricultural and Food Chemistry, Anderson et al. characterize the insulin-enhancing complexes in cinnamon—a collection of catechin/epicatechin oligomers that increase the body’s insulin-dependent ability to use glucose roughly 20-fold.. Some scientists had been concerned about potentially toxic effects of regularly consuming cinnamon. This new research shows that the potentially toxic compounds in cinnamon bark are found primarily in the lipid (fat) soluble fractions and are present only at very low levels in water soluble cinnamon extracts, which are the ones with the insulin-enhancing compounds. A recent animal study demonstrating cinnamon’s beneficial effects on insulin activity appeared in the December 2003 issue of Diabetes Research and Clinical Practice. In this study, when rats were given a daily dose of cinnamon (300 mg per kilogram of body weight) for a 3 week period, their skeletal muscle was able to absorb 17% more blood sugar per minute compared to that of control rats, which had not received cinnamon, an increase researchers attributed to cinnamon’s enhancement of the muscle cells’ insulin-signaling pathway. In humans with type 2 diabetes, consuming as little as 1 gram of cinnamon per day was found to reduce blood sugar, triglycerides, LDL (bad) cholesterol, and total cholesterol, in a study published in the December 2003 issue of Diabetes Care. The placebo-controlled study evaluated 60 people with type 2 diabetes (30 men and 30 women ranging in age from 44 to 58 years) who were divided into 6 groups. Groups 1, 2, and 3 were given 1, 3, or 6 grams of cinnamon daily, while groups 4, 5, and 6 received 1, 3 or 6 grams of placebo. After 40 days, all three levels of cinnamon reduced blood sugar levels by 18-29%, triglycerides 23-30%, LDL cholesterol 7-27%, and total cholesterol 12-26%, while no significant changes were seen in those groups receiving placebo. The researchers’ conclusion: including cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases.(January 28, 2004)
The latest research on cinnamon shows that by enhancing insulin signaling, cinnamon can prevent insulin resistance even in animals fed a high-fructose diet! A study published in the February 2004 issue of Hormone Metabolism Research showed that when rats fed a high-fructose diet were also given cinnamon extract, their ability to respond to and utilize glucose (blood sugar) was improved so much that it was the same as that of rats on a normal (control) diet. Cinnamon is so powerful an antioxidant that, when compared to six other antioxidant spices (anise, ginger, licorice, mint, nutmeg and vanilla) and the chemical food preservatives (BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), and propyl gallate), cinnamon prevented oxidation more effectively than all the other spices (except mint) and the chemical antioxidants. (May 6, 2004)
Cinnamon’s Scent Boosts Brain Function
Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of this sweet spice boosts brain activity! Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’ cognitive processing. Specifically, cinnamon improved participants’ scores on tasks related to attentional processes, virtual recognition memory, working memory, and visual-motor speed while working on a computer-based program. Participants were exposed to four odorant conditions: no odor, peppermint odor, jasmine, and cinnamon, with cinnamon emerging the clear winner in producing positive effects on brain function. Encouraged by the results of these studies, researchers will be evaluating cinnamon’s potential for enhancing cognition in the elderly, individuals with test-anxiety, and possibly even patients with diseases that lead to cognitive decline. (May 9, 2004)
Calcium and Fiber Improve Colon Health and Protect Against Heart Disease
In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful for the prevention of several different conditions. Both calcium and fiber can bind to bile salts and help remove them from the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer. In addition, when bile is removed by fiber, the body must break down cholesterol in order to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from constipation or diarrhea. A Traditional Warming Remedy In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger. Description Cinnamon is the brown bark of the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder. While there are approximately one hundred varieties of Cinnamonum verum (the scientific name for cinnamon), Cinnamonum zeylanicum (Ceylon cinnamon) and Cinnamomun aromaticum (Chinese cinnamon) are the leading varieties consumed. Ceylon cinnamon is also referred to as “true cinnamon”, while the Chinese variety is known as “cassia”. While both are relatively similar in characteristics and both feature a fragrant, sweet and warm taste, the flavor of the Ceylon variety is more refined and subtle. Ceylon cinnamon is more rare in North America than the cassia, the less expensive variety, which is the most popular in the United States.
History
Cinnamon is one of the oldest spices known. It was mentioned in the Bible and was used in ancient Egypt not only as a beverage flavoring and medicine, but also as an embalming agent. It was so highly treasured that it was considered more precious than gold. Around this time, cinnamon also received much attention in China, which is reflected in its mention in one of the earliest books on Chinese botanical medicine, dated around 2,700 B.C. Cinnamon’s popularity continued throughout history. It became one of the most relied upon spices in Medieval Europe. Due to its demand, cinnamon became one of the first commodities traded regularly between the Near East and Europe. Ceylon cinnamon is produced in Sri Lanka, India, Madagascar, Brazil and the Caribbean, while cassia is mainly produced in China, Vietnam and Indonesia.
How to Select and Store
How to Enjoy
For some of our favorite recipes, click Recipes (www.whfoods.org).
A Few Quick Serving Ideas: Enjoy one of the favorite kids’ classics – cinnamon toast – with a healthy twist. Drizzle flax seed oil onto whole wheat toast and then sprinkle with cinnamon and honey. Simmer cinnamon sticks with soymilk and honey for a deliciously warming beverage. Adding ground cinnamon to black beans to be used in burritos or nachos will give them a uniquely delicious taste. Healthy sauté lamb with eggplant, raisins and cinnamon sticks to create a Middle Eastern inspired meal. Add ground cinnamon when preparing curries.
Safety
Cinnamon is not a commonly allergenic food and is not known to contain measurable amounts of goitrogens, oxalates, or purines. Nutritional Profile Introduction to Food Rating System Chart The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food’s World’s Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please go to http://www.whfoods.org.
Cinnamon, Ground
2.00 tsp
11.84 calories
Nutrient Amount DV
(%) Nutrient
Density World’s Healthiest Foods Rating
manganese 0.76 mg 38.0 57.8 excellent
dietary fiber 2.48 g 9.9 15.1 very good
iron 1.72 mg 9.6 14.5 very good
calcium 55.68 mg 5.6 8.5 very good
World’s Healthiest Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
For References and more information, visit: http://www.whfoods.org
31 Tuesday Jan 2012
WebMD Medical Reference
By R. Morgan Griffin
Reviewed By David Kiefer, MD
Cinnamon is best known as a spice, sprinkled on toast and lattes. But extracts from the bark of the cinnamon tree have also been used traditionally as medicine throughout the world.
Some research has found that a particular type of cinnamon, cassia cinnamon, may lower blood sugar in people with diabetes. However, other studies have not found a benefit. Studies of cinnamon for lowering cholesterol and treating yeast infections in people with HIV have been inconclusive.
Laboratory studies have found that cinnamon may reduce inflammation, have antioxidant effects, and fight bacteria. But it’s unclear what the implications are for people.
For now, studies have been mixed, and it’s unclear what role cinnamon may play in improving health.
Because cinnamon is an unproven treatment, there is no established dose. Some recommend 1/2 to 1 teaspoon (2-4 grams) of powder a day. Some studies have used between 1 gram and 6 grams of cinnamon. Very high doses may be toxic.
Cinnamon is an additive to countless foods. When purchased in the store, common spice cinnamon could be one of two types or a mixture of both. It is either “true” or Ceylon cinnamon, which is easier to grind but thought to be less effective for diabetes. Or, and more likely, it could be the darker-colored cassia cinnamon.
31 Tuesday Jan 2012
31 Tuesday Jan 2012
Posted Diabetes
inEvery year, the International Diabetes Federation observes a World Diabetes day to address issues facing the global diabetes community. You can also make a valuable contribution on this day by spreading awareness about this metabolism disorder. Many health conditions are linked with diabetes, such as poor heart health. Here are some expert inputs from Dr Dheeraj Kapoor, Consultant Endocrinologist at Artemis Health Institute, Gurgaon to help us better understand the links between diabetes and heart health. But first let’s take a look at how diabetes is linked to other diseases at large…
Most of the food we eat is broken down into glucose, the major form of sugar in blood, and it is the main source of fuel for the body. Diabetes develops when the pancreas, a large gland behind the stomach doesn’t make enough insulin and the cells in the muscles, liver and adipose tissue (fat cells) don’t use insulin properly. As a result, the glucose accumulates in the blood stream while the body is starved of it. Uncontrolled diabetes can affect your nerves, eyes, kidneys and blood vessels leading to heart diseases & stroke.
Connection between diabetes & heart disease: People with diabetes are twice as likely to suffer from heart disease as compared to their non diabetic counterparts. They also tend to develop heart disease at a younger age. In fact serious cardiovascular disease can begin before the age of 30 years in diabetics. The chance of a middle aged diabetic getting a heart attack is similar to that of a person who has already had a heart attack in the past. Women who have not undergone menopause have a lesser risk of heart attacks as compared to their male counterparts of the same age, an advantage that is nullified if they have diabetes.
What causes heart diseases in persons with diabetes? Persons with diabetes experience changes in blood vessels which include thickening of the lumen & also formation of plaques. Diabetics also have lipid abnormalities and their blood is more prone to clotting because of high fibrinogen or plasminogen activator inhibitor levels in blood which makes it more vulnerable to clotting, resulting in blockage of blood supply leading to heart attack.
What are the risk factors for heart disease in people with diabetes:
Prevention of heart attack
Heart friendly diet- Diet planning should be done in coordination with a dietician to achieve the following goals:
Make physical activity a routine
The aim should be at least 30 mins of regular exercise. These may include a brisk walk, swimming, cycling or a treadmill. It is a good idea to use stairs instead of elevators. The above mentioned exercises should be done at least 5-6 days a week. If one has not been exercising of late, one must consult the doctor before embarking upon a rigorous exercise schedule.
Reach & maintain a healthy body weight
If the patient is overweight one must try to achieve an ideal body weight. The body mass index which is weight in kg divided by the square of height in meters should be less than 23 kg/msq. The aim should be to lose no more than 1-2 pounds per week.
Two major heart diseases in diabetic patients
Diabetics are at a higher risk of heart failure than non diabetics. Blockage of blood vessels and high blood glucose levels can damage the heart muscle and cause irregular heartbeats. Diabetes can interfere with pain signals normally transmitted by the nerves and diabetics may therefore have a painless heart attack.
Symptoms: These include chest discomfort and pain radiating to arm, back, jaw neck or stomach. There may be shortness of breath, sweating or nausea. Women are less likely to have chest discomfort and more of breathlessness.
Prevention: One should get checked at least once a year for heart disease risk factors like cholesterol and blood pressure. Further testing may be required in those having high risk of heart diseases or symptoms.
Diabetes and heart disease go hand in glove and prevention encompasses strict sugar control along with tight blood pressure and lipid control and cessation of smoking along with exercising regularly.
Source;http://healthmeup.com
31 Tuesday Jan 2012
Posted Cholesterol
inIf you’ve been wondering about commonly used cholesterol terms like HDL and LDL, or good cholesterol and bad cholesterol, then you’ve come to the right place. For instance, did you know that cholesterol deposits in your lower body’s arteries could give you foot ulcers? Read what cardiologist, Dr. Rahul Gupta, has to say about the truth behind cholesterol:
What is Cholesterol? Cholesterol is a fat like substance essential to human health. It is an integral part of cell membranes and is used in the production of vitamin D, various hormones and bile acids in our body. Cholesterol is made in our liver and is also present in foods derived from poultry, like meat.
Ok, now that I know what cholesterol is, what is LDL and HDL? LDL or Low Density Lipoprotien and HDL or High Density Lipoprotien are essentially transport vehicles for cholesterol. LDL transports cholesterol to tissues and arteries where the cholesterol can create blockages and hence is bad. On the other hand, HDL transports the cholesterol back to the liver from tissues and prevents deposition in the arteries and hence is good.
So, if the amount of LDL is high and cholesterol gets deposited in your arteries, it is bad for you as it could make the arteries narrower. The effect of the narrowing depends on which artery is affected. The different complications that could take place as a result are: Angina, heart attacks, heart failure, stroke or kidney diseases. The narrowing of arteries in the lower limbs could also lead to ulcers in the foot.
When should I get my cholesterol checked? Due to increasing changes in our lifestyles and the junk-food culture, the incidences of heart attacks among younger generations have gone up. Therefore, it is recommended that you get your first cholesterol check done at 20 years of age, and then follow it up with cholesterol checks every five years. People who have raised levels of cholesterol and those who already suffer from conditions like hypertension, diabetes or have a family history of heart disease, and smokers should repeat it more frequently.
What a cholesterol test involves: The level of cholesterol is determined by a blood test done after 12 hours of fasting.
How can I keep my cholesterol levels in check? A combination of a healthy diet and lifestyle will keep cholesterol levels in check. This includes reducing your intake of saturated fats by reducing the butter, cheese, coconut oil, cream, egg yolks, poultry skin, red meat and whole milk in your diet.
MUFA (Mono unsaturated fatty acid) and PUFA (Polyunsaturated fatty acid) are heart healthy fats and their intake should be increased for better cholesterol levels. Almonds, canola oil, cashews, hazelnuts, olive oil , peanut butter, peanut oil, sunflower oil, avocados, soya bean and soya bean oil, walnuts, corn oil, tuna, pumpkin seeds etc. are good sources of MUFA and PUFA. Poultry without skin and fish are low in cholesterol. Cereals, fresh fruit, and vegetables contain no cholesterol.
Alterations in the diet should be combined with regular exercises like brisk walking, brisk cycling, running, and swimming to help keep cholesterol levels low. Medication for cholesterol is recommended only to those who are at a high risk of heart disease and who have been unable to control their cholesterol with diet and exercise.
31 Tuesday Jan 2012
India is a country that has given birth to some amazing exercises, which are simply great for our bodies. Unfortunately, we sometimes forget about these exercises, when we could have got much better results by including some of the desi stuff. One such exercise happens to be the Hindu push ups or what we in India refer to as dund, which you can see in the how-to video in this post. It is one of the best bodyweight movements that is there to work the entire upper body and the core in one simple movement. Infact, you can get a good minimalist workout by just doing the Hindu push ups and bodyweight squats.
With the Hindu push ups you will improve your strength, flexibility, and muscular endurance in your upper body. And for those of you seeking a six pack, 100’s of Hindu push ups will give you a better chance of getting that ‘to die for’ abdominal when compared to 100’s of situps. Plus, you also improve on your conditioning levels by doing a set of high reps of this fabulous exercise.
In this video Samrat Sen demonstrates how to do them in a nice and slow manner hitting the lats, triceps, shoulders, chest, abs maximally. Beginners may find that they are not able to go as low as shown in the video and may not be able to keep their arms close to their side as shown. For a beginner that is ok, and is usually the case. Not to worry, keep doing this exercise regularly and soon you shall be able to do it properly. The key is to be patient and persistent.
31 Tuesday Jan 2012
Posted Yoga
inYoga by definition comes from the Sanskrit word “Yuj” meaning to yoke, join or unite. This implies integrating all aspects of the individual – body with mind and mind with soul – to achieve a healthy and balanced life.
Today though, when we think of yoga we think only of the pretzel like postures for the body, even though this is just one limb of the philosophy.
The ancients developed these exercises to loosen up their muscles and mind so that they could sit for hours in meditation. Yoga is about self mastery and dedicated effort to haul ourselves away from constant brooding about the past and non-stop worrying about the future, so that we can seek instead, a place of eternal presence from which we may regard ourselves and our surroundings with poise.
You won’t be surprised therefore if I said that in the middle of a crazy work day the practice of yoga or these ancient postures have often brought me immense calm.
Imagine your day starts off as completely normal. You wake up at 7:30 am with your alarm and put it on snooze for 10 minutes. You shower, eat breakfast and leave home. You get to work and before you finish checking your mail you’ve been called into a meeting to fill in for your boss. The meeting lasts till little past lunch time. You barely have time for lunch at your desk when its 4 pm and you’ve not even started work. You finish off whatever you can in 3 hours and take work home. It’s now 7:30 and you have work to finish before tomorrow morning plus your household chores.
Pause.
Take out your yoga mat.
Start with some warm up stretches first and then move on to some slightly more difficult ones. The trick is to hold the postures for more time than you would normally find easy to do.
Stretch out your whole body by standing on your ankles with your hands stretched out towards the sky. Hold for 20 to 30 seconds.
Get back on your feet and stretch sideways for 20 seconds first one side then the other.
Stretch backwards pulling your arms as far as you can reach for 20 to 30 seconds and then forwards pulling only your torso with your legs firm and straight.
Next bend down and touch your toes without bending your knees for 30 seconds.
Move on to your favourite postures. One of my favourites is padmasan or the lotus pose. First bring your head to the floor in front then to both knees and then lie back, each of these for 20 to 30 seconds.
Do two or three pairs of surya namaskars. Hold each posture and your breath for 10 to 20 seconds.
You get the drift.
What this will do is make you focus so completely on the task at hand, (concentrating for 30 seconds in a difficult posture is no easy task) that for half an hour you will not be able to think even for a moment about anything in the future or past and your utmost concentration will be in the moment.
This is one of the most relaxing things you can do for your mind while your body does all the work, try it!