BLINDED BY BAD CARBS

Preventing poor eye-sight as you get older may be as simple as cutting more refined carbohydrates out of your diet.

Among 3,977 women and men age 55 and older , those who ate above average amounts of white bread, white rice and other foods with high glycemic index were 17% more likely to develop age-related macular degeneration, reports the USDA Human Nutrition Research Centre on Aging at Tufts University.

To protect your eyes, cut back on soda and sugary sweets, advice the study authors and stick to whole wheat versions of pasta, bread and rice.

Do you have Type 2 Diabetes?

Millions of people have type 2 diabetes but don't know it, because symptoms develop so gradually that many don't recognize them. Some have no symptoms at all. Here are some signs you should look out for.

• Increased production of urine and excessive thirst (glucose leaks into your urine and 'pulls out' extra water through the kidney)
• Fatigue for no apparent reason (glucose is not converted into energy)
• Infections such as thrush or irritation of the genitals (excessive sugar in the urine encourages infections)
• Blurred or distorted vision (high blood sugar levels interfere with oxygen delivery to cells in the retina, thus damaging it)
  
• Tingling or numbness in the hands and feet (over time uncontrolled blood sugar levels can damage nerves throughout the body)
• Slow healing sores (diabetes affects the body's ability to heal)
• Unexplained weight gain or loss to compensate for lost fluids and sugar, you eat more than usual and gain weight, or you lose weight because your muscle don't get enough glucose to generate growth)
  

3 tools that help you lose weight

These items may not seem special, but they are key to getting you to your goal.

1. YOUR SCALE : "Weighing yourself every morning gets you thinking about healthy behaviours you can follow all day". Research shows that people who stepped on the scale daily lost about 5 kg more over 2 years than those who did monthly weigh-ins. This strategy give you a better chance of catching small changes and getting back on track sooner with diet and exercise.
2. YOUR TABLE : Have every meal sitting down, away from distractions. In one study, people who watched TV while eating chips ate 44% more calories than those who did not tune in. If you don't pay attention while you eat, your brain is less likely to register how much you've consumed, and it'll take you longer to feel full.
   
3. YOUR MEASURING CUP : Think back to what helped you lose weight at the start of your plan. For most people, it's carefully portioning out your meals and snacks
   

ICE CREAM

• Stick to basics when you take the kids out for ice cream : The more the bells and whistles inside and on top of their ice cream - chocolate coating, candy bar pieces, caramel swirls - the higher the calories and fat.
• Go for light ice cream, which has about half the fat of regular. Better yet, get a scoop of frozen yogurt - it delivers even fewer calories, has little if any fat, and is actually a good source of calcium( a half cup scoop equals a serving )
• For desserts at home, buuy light ice cream sandwiches, fudge pops or ice pops all of which are low in calories and fat
  

How realistic is your goal weight?

If the last time you maintained your ideal weight was back in secondary school, you may be due for a reality check.

"The number one reason for diet failure is setting a too-low target weight" says Madelyn Fernstrom, Ph.D, Director of the Weight Management Centre at the University of Pittsburgh Medical Centre.

Being over ambitious can lead to major frustration and backsliding. First make sure your target won't put you in the underweight category (calculate your BMI). Fernstrom also recommends rating your weight-loss effort on a 10 point scale (1 is barely trying).

You should be at a 5, which means you're cutting back, but still leaving room for occasional treat and fitting in regular exercise without feeling overworked.

If you are any higher - ravenous all the time, exhausted after your workouts - renegotiate your goal, she says. Losing 1 kilogram instead of 2 can make all the difference between feeling happy and being miserable.

YOU'LL "B" HAPPIER WITH THIS VITAMIN

Could popping a vitamin help chase the blues away?

Yes, say researchers at the University of York England. Adults with low level of the B vitamin folate in their blood, according to a new study are 40% more likely to suffer from depression than those with normal stores of the nutrient.

The reason : "Folate helps produce feel-good brain chemicals like serotonin", says lead study author Simon Gilbody, M.D. "We've found that dome depressed people are genetically less able to convert the folate i0n produce into a form the body can use. That lowers their serotonin levels, setting them up for depression."

While many cereals, breads and pastas are fortified with folic acid (the label notes the percentage of the recommended 400 micrograms per day that the food food contains), a supplement is more easily absorbed by the body.

If depression runs in your family or you've been diagnosed with it, Gilbody suggests talking to your doctor about whether a supplement is right for you.

SURPRISING NEWS - about your health (vs. his)

New research is revealing how everything from medications to killer disease affect women differently than men. The upshot : It's clear how important gender is when it comes to making decisions about your health. Here are 5 disparities to be aware of.

• Pain control : studies show that doctors don't always manage women's pain adequately. If you're hurting, speak up : certain medication actually work better in women.



• Sexually transmitted diseases (STDs) : Women are twice as likely to contract an STD as men. "Tissue lining in the vagina is susceptible to small abrasions during sex, making it easier for STD to be transmitted"



• Anesthesia : Women tend to wake up from anesthesia quicker than men, and are three times as likely to complain of being awake during surgery. Ask your anesthesiologist how she can prevent this from happening.



• Depression : Women may absorb serotonin differently or make less of the feel-good neurotransmitter. That may be one reason they're two or three times more likely to suffer from depression. Levels may change during your mentrual cycle, so "research may soon show that dosages of medication that boost serotonin in women with depression should vary according to the time opf the month"



• Smoking : Women are 1.5 times as likely to developn lung cancer as men and are more vulnerable to the effects of secondhand smoke. But women who have certain lung cancer treatments actually live longer than men do.

Stick to a better diet - even around your kids

Maintaining a healthy diet can be a challenging when you're a mom, especially when your kids are averse to any food that's green.

"The secret is being super organized"

• Eat a quick breakfast every morning. Most often, try to microwaves a bowl of oatmeal and tops it with fresh blueberries, so we know we are starting off the day with something nutritionally sound.
• Sneak in the nutrients. Blend steamed vegetables (broccoli, peppers, carrots) in a food processor, than mixes them into kid-friendly dishes, so mom can enjoy them too. Some favourites : pancakes with sweet potato puree, and macaroni and cheese made with reduced-fat cheddar and cauliflower puree
  

FATS: Alternative fuel

Fats are stored in the body as globules. During fasting, they are utilised for energy and over time will shrink in size. This explains why people lose weight when they fast.

There is a downside to using fats as an energy source : a by-product, called ketones, is produced. Ketones are acids and an excess of these can lower the pH of body fluids. This pH lowering can affect the fine-tuning of most metabolic processes in the body. When pushed to the extreme, the person suffers from ketoacidosis.

Fortunately, ketoacidosis seldom results from religious fasting because it takes about 14 hours after the last meal before fats are called upon to produce energy. By the time a person breaks fast, hypoglycaemia is still under control.

What can I do to take care of my feet?

Keep your blood sugar level as close to normal as possible. Also, follow your doctor's advice, exercise and medicine. Here are some ways to protect your feet:

• Wash your feet everyday with lukewarm (not hot) water and mild soap
• Dry your feet well, especially between the toes. Using a soft towel , pat gently; don't rub
• Keep your feet dry by dusting them with non-medicated powder before putting on shoes, socks or stockings
• Keep the skin on your feet smooth by applying a cream or lotion, especially on the heels. If the skin is cracked, talk to your doctor how to treat it
  
• Don't treat calluses, corns and bunions without talking to your doctor first
• Cut toenails straight across with a good pair of nail clippers to avoid ingrown toenails. It might help to soak your toenails in warm water to soften them before you cut them
  
• Check your feet everyday. See your doctor if the first sign of redness, swelling, pain that doesn't go away, or numbness or tingling in any part of your foot
• Don't let your feet get too hot or too cold
• Don't go barefoot
  

HAPPY NEW YEAR 2008

10 steps to achieving your dreams

• Know what you want
  
• Know why you want it
  
• Believe that it is possible to have what you want
  
• Write down your goal in great detail
  
• Focus on what you want , not on what you do not want
  
• Pursue a definite plan of action
  
• See the goal achieved in your mind
  
• Get excited about achieving a the goal
  
• Believe without a doubt that you will achieve your goal
• Believe that you deserve to get what you want