Sunday, April 1, 2007

SoAp AnD WaTeR BeSt In RiDdInG HaNdS Of DiSeAsE ViRuSeS


The largest, most comprehensive study ever done comparing the effectiveness of hand hygiene products shows that nothing works better in getting rid of disease-causing viruses than simply washing one's hands with good old-fashioned soap and water.


Among the viruses soapy hand washing flushes down the drain is the one that causes the common cold. Other removable viruses cause hepatitis A, acute gastroenteritis and a host of other illnesses.




A separate key finding was that waterless handwipes only removed roughly 50 percent of bacteria from volunteer subjects' hands.




"We studied the efficacy of 14 different hand hygiene agents in reducing bacteria and viruses from the hands," said Emily E. Sickbert-Bennett, a public health epidemiologist with the University of North Carolina Health Care System and the UNC School of Public Health. "No other studies have measured the effectiveness in removing both bacteria and viruses at the same time."




For the first time, too, the UNC researchers tested what happened when people cleaned their hands for only 10 seconds, Sickbert-Bennett said. That represented the average length of time researchers observed busy health-care personnel washing or otherwise disinfecting their hands at work.




"Previous studies have had people clean their hands for 30 seconds or so, but that's not what health-care workers usually do in practice, and we wanted to test the products under realistic conditions," she said.




Anti-microbial agents were best at reducing bacteria on hands, but waterless, alcohol-based agents had variable and sometimes poor effects, becoming less effective after multiple washes, Sickbert-Bennett said. For removing viruses from the hands, physical removal with soap and water was most effective since some viruses are hardy and relatively resistant to disinfection.




A report on the findings appears in the March issue of the American Journal of Infection Control. Other authors are Drs. William A. Rutala and David J. Weber, professors of medicine and epidemiology at the UNC schools of medicine and public health; Dr. Mark D. Sobsey, professor of environmental sciences and engineering in public health; and medical technologist Maria F. Gergen-Teague. Dr. Gregory P. Samsa, a Duke University biostatistician, helped analyze the data.




"These findings are important because health-care associated infections rank in the top five causes of death, with an estimated 90,000 deaths each year in the United States," Rutala said. "Hand hygiene agents have been shown to reduce the incidence of health-care associated infections, and a variety of hand hygiene agents are now available with different active ingredients and application methods.


"Our study showed that the anti-microbial hand washing agents were significantly more effective in reducing bacteria than the alcohol-based handrubs and waterless handwipes," he said. "Our study also showed that, at a short exposure time of 10 seconds, all agents with the exception of handwipes demonstrated a 90 percent reduction of bacteria on the hands."




Alcohol-based handrubs were generally ineffective in demonstrating a significant reduction of a relatively resistant virus, Rutala said. While the use of alcohol-based handrubs will continue to be an important infection control measure, it is important to recommend or require traditional hand washing with soap and water throughout each day.




Researchers first had volunteers clean their hands and then contaminated their hands with Serratia marcescens and MS2 bacteriophage. Those are, respectively, a harmless bacterium and virus comparable to, and substituted for, disease-causing organisms. After that, scientists had the subjects clean their hands with various agents and measured how much of the bacteria and virus remained afterwards.




Sixty-two adults volunteered for and participated in the study. Investigators performed five evaluations on each of the 14 agents. The N.C. Statewide Program for Infection Control and Epidemiology supported the research.




With the proliferation of expensive products with extravagant claims, it is refreshing to see the proven efficacy of a traditional method to maintain cleanliness. The effects of soap and water on the environment, both that inside our dwellings and in the outer world, are pretty well known, so one wonders if it is wise to introduce other agents that may have unknown toxic or unbalancing effects into our homes, especially if they are not needed.

FoOdS ThAt CaN CaLm ThE MiNd

The Mind Meal


The Mind Meal is an excellent idea - good, simple food that can help you to feel different about life. I have found that eating regularly enough to keep my sugar levels from dropping and choosing food that isn't enormously processed does seem to keep me on a more even keel'.
Nigella Lawson (Top UK TV chef and columnist) in The Sunday Express




Vegetarians/vegans: Unfortunately there isn’t a straight substitute for the fish in this recipe. The fish protein can be replaced with other protein-containing foods such as tofu chunks or beans, but you’d also need to take a fish oil supplement, or have additional linseed/flax or hemp seeds and/or a supplement containing these oils.




THE MIND MEAL

main courseWheat-free pasta with pesto sauce and oil rich fish
Avocado salad and seeds
Fruit and oatcake dessert



The ‘Mind Meal’ was launched by Mind, the UK’s leading mental health charity, and devised by nutritional therapist Amanda Geary of The Food and Mood Project.




The Mind Meal aims to draw attention to the important relationship between food and mood and serves as an example of what can be done with some of the good mood foods that are generally recommended as beneficial for emotional and mental health.




The Mind Meal serves two hungry people or up to four not-so-hungry people and in the UK costs approx £2.50-£5.00 per head (including some organic ingredients).




Preparation time for the whole meal will be about 20 mins, depending on how confident you are in the kitchen.




Ingredients and methods


pastaWheat-free pasta with pesto sauce and oil rich fish


250g/9oz (approx) packet wheat free pasta such as ‘Orgran’ corn & vegetable pasta shells
100g/4oz (approx) jar pesto sauce (This is made from basil, olive oil, garlic, pine kernels and Parmesan cheese. Vegan pesto will be dairy free)
180g/6oz (approx) tin salmon or other oil rich fish (e.g. mackerel, herring, sardines, pilchards) in brine, oil or spring water


1. Cook the pasta in boiling water as per the instructions on the packet.

2. When the pasta is ready, drain and transfer to a warmed serving dish. Add approx one tablespoon pesto sauce per person and gently mix in with the pasta.

3. Open the tin of fish, drain liquid, remove any large bones and flake with a fork. Add to serving dish containing pasta and pesto and mix gently together.




saladAvocado salad and seeds


250g/8oz (approx) mixed lettuce bag or 80g/4oz (approx) watercress
One avocado
A handful (approx 25g/1oz/1/4 cup) sunflower seeds
A handful (approx 25g/1oz/1/4 cup) pumpkin seeds

1. Open the packet of mixed salad and place in a serving dish.

2. Remove skin and stone from avocado. Cut avocado into small pieces and add to mixed salad.

3. Sprinkle on the seeds.

4. Serve plain, with olive oil or the salad dressing of your choice.


dessertFruit and oatcake dessert


2 apples
2 bananas
8 dried apricots (preferably additive free)
6-12 oatcakes
40g/2oz/1/2 cup (broken) walnuts


1. Peel bananas and rinse apples and dried apricots.

2. Cut fruit into small pieces (remove apple cores) and place all together in a small saucepan.

3. Add a minimum of 3 tablespoons of water and simmer gently for approx 10 minutes or until fruit is soft, adding more water to prevent the mixture becoming too dry and sticking to the pan. (This tastes great as it is but, if available you could add a dash of lemon juice and/or a teaspoon of chopped ginger and/or a pinch of cinnamon powder, according to your taste).

4. Meanwhile arrange oatcakes in the bottom of individual bowls (you may have to break them into pieces to make them fit).

5. When fruit mixture is soft, pour into individual bowls to cover the oatcakes. If the fruit mixture contains enough liquid the juices will soak into, and soften, the oatcakes.

6. Serve with a sprinkling of broken walnuts.


What's in it?

The ingredients of the Mind Meal include foods with valuable vitamins, minerals and essential fats important for emotional and mental health. Also, what the Mind Meal doesn't include is just as important as what it does contain.




The Mind Meal DOES NOT contain:

Artificial additives which can cause a range of food sensitivity reactions in certain people




Added sugar that can give a sudden blood sugar rise followed by a dip in mood and energy an hour or so later. Sugar sensitivity can produce symptoms of confusion, poor concentration, anxiety, irritability, aggression, fatigue and depression.




Stimulants such as chocolate or caffeine which can be associated with feelings of anxiety or panic attacks in vulnerable people




Wheat or dairy foods, as these are the two most common culprit foods associated with food sensitivities associated with food sensitivities and have been associated with depression and fatigue, for example.




The Mind Meal DOES contain:


Good mood protein, including tryptophan, is concentrated in the oil rich fish, nuts and seeds and also in the avocado and dried apricots.




Protein is made up of fragments known as amino acids. Some amino acids can have a direct affect on levels of certain brain chemicals. For example, eating foods naturally high in tryptophan can improve mood as the tryptophan is converted by the body to serotonin, an important brain chemical that regulates impulse control and appetite, elevates mood, self-esteem, feelings of optimism and induces calm feelings and sleep. (The banana and avocado also provide some ready-made serotonin.)




Good mood carbohydrates are concentrated in the pasta, oatcakes and fruit.




The absorption of tryptophan into the brain is thought to be greatly enhanced by eating carbohydrate-containing foods and carbohydrate cravings have been explained as a subconscious drive to increase serotonin levels. Carbohydrates that are slow releasing can help the absorption of the tryptophan across the blood brain barrier without creating a rebound hypoglycaemic dip. The oats are particularly important because they have a low Glycaemic Index. Eating foods and meals with a low GI, which release their energy slowly and keep you feeling good for longer, also helps to avoid the roller coaster ride of energy and moods associated with large fluctuations in blood glucose levels.




The natural sugars in the fruit have a gentler effect on the blood sugar levels than added, refined sugar.




Good mood fats are contained in the oil rich fish, nuts and seeds.




The brain is over 60% fat. Avoiding all types of fat - in a low fat diet for example - can lead to anxiety and depression and other mental health problems. Polyunsaturated ‘omega 3’ fats are particularly important and these are particularly high in the oily rich fish and also present in the pumpkin seeds and walnuts. You need to keep a balance between the omega 3 fats and the other essential ‘omega 6’ fats which, in the Mind Meal are found in the nuts and seeds.




Good mood vitamins and minerals are contained throughout the Mind Meal.




Vitamins and minerals are essential for emotional and mental health. For example the conversion of the tryptophan protein fragment into the good mood brain chemical serotonin is helped by various ‘co-factor’ nutrients.




These co-factor nutrients for the tryptophan-to-serotonin conversion are listed below along with the Mind Meal ingredients where they are concentrated:


  • Vitamin C found in watercress
  • Folic Acid found in avocado, lettuce, walnuts
  • Vitamin B6 found in , avocado, banana, sunflower seeds, walnuts, watercress
  • Biotin found in corn pasta, oil rich fish, fruit, lettuce
  • Zinc found in corn pasta, oats, sardines, walnuts,

Eating for mental health checklist


Low in potential food stressors


Low in additives
Low in refined/added sugar
Low in stimulants (chocolate/caffeine)
Hypoallergenic (e.g. wheat and dairy)




High in food supporters

Contains essential fats, particularly omega 3 food sources
High in complex carbohydrates (or low Glycaemic Index foods)
High in fruit and vegetables for vitamins and minerals
Contains protein

ToP TeN FoOdS ThAT CoUlD GiVe A Gd NiGhT SlEeP

What is the secret to getting a solid 7 to 8 hours of sleep? Head for the kitchen and enjoy one or two of these 10 foods. They relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones - serotonin and melatonin - flowing. Yawning yet?




Bananas. They're practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.




Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect - it's the perfect natural antidote for restless minds/bodies.




Warm milk. It's not a myth. Milk has some tryptophan - an amino acid that has a sedative - like effect - and calcium, which helps the brain use tryptophan. Plus there's the psychological throw-back to infancy, when a warm bottle meant "relax, everything's fine."




Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that's linked to alertness.




Potatoes. A small baked spud won't overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.




Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you've got the munchies, it's filling too.




Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.




Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They're rich in omega-3 fatty acids, a natural mood lifter.




Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it's converted to serotonin and quietly murmurs "time to sleep."




Turkey. It's the most famous source of tryptophan, credited with all those Thanksgiving naps. But that's actually modern folklore. Tryptophan works when your stomach's basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you've got one of the best sleep inducers in your kitchen.




For an extra treat, here's the ultimate sleep-inducing snack...


Lullaby Muffins



Makes 12 low-fat muffins




Between the bananas, the whole wheat, and the honeyed touch of sweetness, these muffins are practically an edible lullaby.




· 2 cups whole-wheat pastry flour
· 1/2 teaspoon salt
· 1 tablespoon baking powder
· 2 large, very ripe bananas
· 1/3 cup applesauce
· 1/4 cup honey
· 1/2 cup milk or soymilk




Preheat oven to 350F. In a large bowl, combine the flour (make sure it's whole-wheat pastry flour or you'll produce golf balls, not muffins), salt, and baking powder. In a blender, puree the bananas; add the applesauce, honey, and milk. Blend well. Pour the banana mixture into the dry ingredients and stir until just moistened. Line muffin tins with paper muffin cups, pour in batter, and bake 30 minutes or until tops are lightly brown and slightly springy.




Nutrition Facts
Per serving: 119 calories; 1g fat; 2.5g protein; 27g carbohydrates; 10g sugars; 133mg sodium; 3g fiber; 35mg magnesium

FoOdS ThAt CoUlD GiVe HeAlThY SkIn

Could a diet that consists of fast food, chips and soda be keeping you from having clear, healthy skin? In the words of Napoleon Dynamite, Heck yes! What you put in your body has a huge affect on whether you'll have unhealthy or healthy skin.
Many times it's easier to opt for the quick and easy foods at a fast food restaurant or junk food than to site down and have a healthy, balanced meal. But filling up on foods like these can cause all sorts of skin problems. Making a few simple food changes could mean the different between unhealthy and healthy skin. So learn to put the right foods into your body that will turn that dry, flaky, breakout-prone skin into the healthy skin that we all want to have.



IS DRY SKIN YOUR PROBLEM?


Many girls try to steer clear of all fats. But did you know that this could actually have an adverse effect on your skin? Not getting enough healthy fats (i.e. unsaturated fats) in your diet could mean dry and flaky skin, and we all know that that's far from attractive.



So how do you remedy this? Simply start adding foods that are good sources of unsaturated fats back into your diet. Good examples of unsaturated fats are nuts, seeds, olives, avacados. All these foods are naturally rich in unsaturated fats and have a lot of the vitamins and minerals that are needed for a healthy body and healthy skin.



ARE YOU PRONE TO BREAKOUTS?


What girl hasn't been plagued with the occasional (or not-so occasional) breakout? No doubt, you've heard the myths that foods like chocolate and greasy french fries cause your skin to breakout. Well, this isn't true, unless you happen to be allergic to either of these foods.



But it is true that simple carbohydrates can lead to breakouts. What are simple carbohydrates? Well, think of white foods - white bread, pasta, rice, potatoes, etc. Indulging in these foods can cause our insulin levels to rise and this in turn leads to breakouts.



Fixing this problem is as easy as switching from simple carbohydrates to complex carbohydrates, or from white to brown foods. Complex carbohydrates are digested slowly and won't cause that drastic spike in your insulin levels. So go for whole-grain pasta, rice and breads (in moderate amounts of course) for beautiful healthy skin.



Another thing you can do help avoid breakouts is learn to love fish. Fish is the best source of essential fatty acids, or EFAs, and these help to reduce inflmmation which clogs your pores and in turn leads to breakouts.

12 DaNgErOuS FoOd AdDiTiVeS

12 Dangerous Food Additives: The Dirty Dozen Food Additives You Really Need to be Aware Of


In the United States, more than 3,000 substances can be added to foods for the purpose of preservation, coloring, texture, increasing flavor and more. While each of these substances is legal to use (at least here in the States), whether or not they are all something you want to be consuming is another story all together.




The food colorings that make candy pretty colors have been linked to cancer and tumors of the brain, thyroid, adrenal gland and kidney in animal studies.

With any processed foods you run the risk of coming across additives, and reading through ingredient labels can be like trying to decode a puzzle.




Of course, eating largely fresh, whole foods is the best way to stay away from unsavory additives, but, assuming you do include some processed foods in your diet, the following additives are ones you surely want to stay away from. Look for them on ingredient labels and if one turns up, take a pass.




Propyl Gallate

This preservative, used to prevent fats and oils from spoiling, might cause cancer. It's used in vegetable oil, meat products, potato sticks, chicken soup base and chewing gum, and is often used with BHA and BHT (see below).




BHA and BHT

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are used similarly to propyl gallate -- to keep fats and oils from going rancid. Used commonly in cereals, chewing gum, vegetable oil and potato chips (and also in some food packaging to preserve freshness), these additives have been found by some studies to cause cancer in rats. If a brand you commonly buy uses these additives, look for a different variety, as not all manufacturers use these preservatives.




Food Additives and Your Brain:
Free e-Book


Some food additives are neurotoxic, which means they're capable of altering the normal activity of the nervous system -- and even killing neurons. Symptoms include:

  • Limb weakness or numbness
  • Loss of memory, vision, and intellect
  • Headache
  • Cognitive and behavioral problems
  • Sexual dysfunction


Potassium Bromate

This additive is used in breads and rolls to increase the volume and produce a fine crumb structure. Although most bromate breaks down into bromide, which is harmless, the bromate that does remain causes cancer in animals. Bromate has been banned throughout the world, except for in the United States and Japan. In California, a cancer warning would likely be required if it were used, which is why it is rarely used in that state.




Monosodium glutamate (MSG)

MSG is used as a flavor enhancer in many packaged foods, including soups, salad dressings, sausages, hot dogs, canned tuna, potato chips and many more. According to Dr. Russell Blaylock, an author and neurosurgeon, there is a link between sudden cardiac death, particularly in athletes, and excitotoxic damage caused by food additives like MSG and artificial sweeteners. Excitotoxins are, according to Dr. Blaylock, "A group of excitatory amino acids that can cause sensitive neurons to die."




Many consumers have also personally experienced the ill effects of MSG, which leave them with a headache, nausea or vomiting after eating MSG-containing foods.




Aspartame (Equal, NutraSweet)

This artificial sweetener is found in Equal and NutraSweet, along with products that contain them (diet sodas and other low-cal and diet foods). This sweetener has been found to cause brain tumors in rats as far back as the 1970s, however a more recent study in 2005 found that even small doses increase the incidence of lymphomas and leukemia in rats, along with brain tumors.




People who are sensitive to aspartame may also suffer from headaches, dizziness and hallucinations after consuming it.




Acesulfame-K

Acesulfame-K is an artificial sweetener that's about 200 times sweeter than sugar. It's used in baked goods, chewing gum, gelatin desserts and soft drinks. Two rat studies have found that this substance may cause cancer, and other studies to reliably prove this additive's safety have not been conducted. Acesulfame-K also breaks down into acetoacetamide, which has been found to affect the thyroid in rats, rabbits and dogs.




Olestra

Olestra is a fat substitute used in crackers and potato chips, marketed under the brand name Olean. This synthetic fat is not absorbed by the body (instead it goes right through it), so it can cause diarrhea, loose stools, abdominal cramps and flatulens, along with other effects. Further, olestra reduces the body's ability to absorb beneficial fat-soluble nutrients, including lycopene, lutein and beta-carotene.




Sodium Nitrite (Sodium Nitrate)

Like diet soda? The aspartame that's used to sweeten it increases lymphomas, leukemia and brain tumors in rats -- even in small doses.

Sodium nitrite (or sodium nitrate) is used as a preservative, coloring and flavoring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. These additives can lead to the formation of cancer-causing chemicals called nitrosamines.

Some studies have found a link between consuming cured meats and nitrite and cancer in humans.





Hydrogenated Vegetable Oil

The process used to make hydrogenated vegetable oil (or partially hydrogenated vegetable oil) creates trans fats, which promote heart disease and diabetes. The Institute of Medicine has advised that consumers should eat as little trans fat as possible. You should avoid anything with these ingredients on the label, which includes some margarine, vegetable shortening, crackers, cookies, baked goods, salad dressings, bread and more. It's used because it reduces cost and increases the shelf life and flavor stability of foods.




Blue 1 and Blue 2

Blue 1, used to color candy, beverages and baked goods, may cause cancer. Blue 2, found in pet food, candy and beverages, has caused brain tumors in mice.




Red 3

This food coloring is used in cherries (in fruit cocktails), baked goods and candy. It causes thyroid tumors in rats, and may cause them in humans as well.




Yellow 6

As the third most often used food coloring, yellow 6 is found in many products, including backed goods, candy, gelatin and sausages. It has been found to cause adrenal gland and kidney tumors, and contains small amounts of many carcinogens.