Food is Remedy, Food is Medicine

You Must Drink To This

2007-12-27T16:29:00.000+08:00

A cup of tea a day keeps the doctor away. Yes, I borrowed an old saying but the message is literal. It takes that little amount of tea, drinking sustained for a long time, to bring you health benefits.

"The humble tea has awesome powers, much to our delight..."

I am a coffee lover, by the way. But I now drink more tea after knowing the benefits I am going to write about here. I am STILL a coffee lover; I loooooove the taste of all kinds of coffee. Blue Mountain is my personal favorite. A coffee lover who drinks more tea, I am a living testimony that no matter whom you are, it should not get in the way of your health.

Make tea a part of your healthy lifestyle. Much of the negativity surrounding tea owes to its caffeine content. Just like honey, which has health benefits, it has a negative side because of its ‘sugar’. Make tea a simple and available ADDITION. An addition to the other healthy habits you are already practicing. Having said that you just need a cup a day, you need as much as four cups daily to get the risk of cancer significantly reduced.

The family of catechin flavonoids in tea, Epigallocatechin galate, is said to be a more powerful and effective antioxidants than vitamins E and C. This was revealed in a test tube research. In green tea, a laboratory test revealed that it is twenty times more powerful as an antioxidant than vitamin C. In short, the catechins in tea:

Thwarts cell mutation.
Neutralizes some carcinogens.
Reduces the growth of cancerous cells.
Hampers the growth of blood vessels that tumors need thrive.
Lowers the especially damaging LDL (bad) cholesterol in animal studies.

As for the caffeine, there is evidence that it has antimutagenic properties linked to having an anticancer effect. It also aids in hampering the development of Parkinson’s disease. People who are sensitive to caffeine can limit tea to early in the day. Alternatively, drink green tea which is generally lower in caffeine. Boiling hot tea or those heavily salted (as in some cultures) can actually encourage cancer.

For those who exercise, boost up your antioxidant before you exercise in the morning by drinking green or black (normal) tea. In about 30 minutes, the favonoids will appear in your blood giving you that boost.

What I like about tea, is its availability. Some people aren’t too bothered with taking specialized health products, organic food and the sort. It takes too much of their time, money and effort. But tea, well, how much time, energy and money does it take to get and drink some. I am not finished with tea yet. More glad tidings in my next revelation.

Eat Like Our Forefathers

2007-12-26T19:54:00.000+08:00

If any readers can recall, in one of my previous writings, I talked about buying two books at a crazy low price. One of them is the weight-loss book I was trying to disprove, and failed – I lost weight. The other is about juggling our oh-so-busy daily schedule. I got this one at a fantastic US$ 4.00 (I’m guessing the usual price is about US$ 19.90 – woweee!). Apparently, it was only this last copy which they had trouble selling, lucky me. The rest sold like hotcakes.

In one section of this fantastic book, the author wrote about – you may have guessed it – food. Specifically, food as a stress-reducer. Yes, we all use food to keep ourselves content at one time or another. Oprah Winfrey (hands up, those who don’t know her), together with Bob Greene, an exercise psychologist and fitness trainer, calls it ‘Emotional Eating’ in one of her shows. I am not above and beyond this phenomenon. MANY times, I still do get the urge. One tactic I use is, delay, which I talked about in one of my writings. Incidentally, this tactic is more mentioned in quit smoking tips. Sometimes, in the quest for health, we just need to be creative and try to apply things from across the board. If you find that you are not creative enough, well, this is what blogs such as this one is for – to share information and creativity and apply it to healthy living.

Anyway, I love the simple yet marvelous tips in one half-page section. She titled it ‘Glorious Food’. The author, like us at FoodIsRemedy, believes in the holistic and you will see it in her tips. I particularly liked the tip that says ‘Boycott fast food’. Boycott – nice word to use. I still do eat fast food, though, but only if I’m dead hungry or it has become very inconvenient to interrupt what I am doing to look for ‘slow’ food. Again, you need to be honest when doing this and not mask your ulterior motives with seemingly ‘legitimate’ reasons. If you are serious enough, you would compensate for it by eating more appropriately after that. By the way, if you eat only when you are dead hungry, it’s a sign that you need to tweak your schedule next time. I also acknowledge that sometimes, other people (your job?) who do not give a da*m about health, mess it up for you.

I think I will lose the ‘spirit’ of her writing if I simply reported what she said in her book. I had the honor of getting permission from her just a few days back to reproduce it (Thanks, Jane!). So here is the small but important section in its entirety. Ladies and gentlemen, I give you, accomplished journalist and writer, Jane Alexander:

Glorious Food

Slow food is real food – healthy food. In the time it takes you to heat up a microwave ready meal you could have made a great salad, some warming soup, an omelette or real pasta sauce
Buy organic food from local producers or subscribe to a weekly organic box.
Boycott fast food. It’s packed with potentially dangerous chemicals, makes you fat and encourages you to gorge your food, rather than savoring it.
Eat at a table. Say some form of Grace. [I thoroughly agree with this. It re-focuses eating as receiving with thanks. Not gorging with gluttony.] Concentrate on your food. Don’t distract yourself with books or TV. Chew thoroughly – it will improve your digestion and prevent you piling on pounds.
Eat together as a family.

I can’t say that I buy into all the tips 100% but generally, it does make good health sense if we can practice the most part of it. In short, eat as our wise forefathers did.

Cigarette Smoking is OKAY...

2007-12-25T16:43:00.000+08:00

Or is it? Read and decide. They say if nicotine from a single cigarette goes direct into your bloodstream, you will die. And since you don’t die from smoking a single stick, it also shows how much your lungs take the beating for you. I was with a dear friend yesterday and he voiced to me his concern that, of late, his cigarette consumption has increased. He asked me what he could do about it. I don’t smoke but I supposed he wanted a piece of my insight on how to change habits. Just as he said that, he lit a cigarette and started smoking. I smiled. My response to his question was something to the effect of, ‘I see’.

The reason I’m writing about this is because smoking reduces the effects of taking vitamin supplements or eating healthful foods. Often, health professionals would advice people who smoke to take extra doses of supplements, eat more healthful foods or… the most obvious but most difficult (perceived or real), stop burning the stick.

Changing a comfortable routine (or addiction or habit or bondage or whatever you can term it), very often requires a multi-pronged approach. It requires you to know yourself too. Are you the kind who gives up easily at the first sign of failure? If so, it helps to work on your expectations. Are you the kind who needs to go with the group you are in? If so, it helps to work on your view of acceptance. The behavior of smoking looks simple but the underlying drive can run deep. Often, the person has lost sight of his or her own underlying issues that support the habit. It has partially become, well, automatic. I am one who proposes that you need to become aware of your behaviors, thoughts, environment and triggering cues when you want to change certain things. When you first started to learn something, you are aware of everything that you do – go back to when you first drive a car, or ride a bike. Then, it becomes automatic and second nature. In learning NOT to smoke, you may need you go back and become that much aware again of your internal and external conditions surrounding your habits and act or think differently. Is lighting that cigarette a certain way giving you a kick? Is it the exquisite lighter? Why that brand? Does the way you put that stick in your mouth add to the pleasure? Such questions may not even come across the mind of the doer, but it can reveal that hidden demon, bring it into the light and then you can slay (or tame) it. Whichever way, it is difficult if it's hiding in the dark.

One tactic that I came across from a fellow blogger (Ways to Stop Smoking) is, delay. This is, perhaps, more about reducing the number of sticks smoked. I realized that I had unknowingly used it when I was experimenting with losing weight. During the morning break at work, I often have the urge to munch on toast but I tell myself: ‘Great. I’ll have it for lunch’. Then, I settle for a cup of tea with milk for breakfast.

Okay. Enough of some background information. So, is smoking okay? If you don't think so, then you'll receive more practical tips which you can put into action here: Ways to Stop Smoking.

For You This Season

2007-12-24T17:35:00.000+08:00

My wishes for you this season...

Can't view this greeting? Download Flash Player !

Be safe, Be Joyful... Always. :-) Thank you for receiving my greeting. You can continue to access this space using your personal link.

Warmest Regards

E-Greetings by 123greetings.com. Send one here.

How to Gain Back Excess Fat By Accident...

2007-12-20T20:10:00.000+08:00

Not too long ago, I wrote a five-part post on How to Lose Fat By Accident. In it, I talked about my quest to disprove a weight loss system which backfired. The system actually gave me results despite my almost ten-year trial to find a good way to shed excess flab. I had made up my mind that nothing is worth the effort and turned quite cynical - but this one worked.

At the time of this writing, I gained back some fat - visibly. This gave me an insight on how fast and what one must do to gain that all back. Only this time, I know what I must do do shed it again, if I want to. But I think there is a danger in the lose-gain cycle if one yoyo-ed between losing and gaining continuously - correct me if I'm wrong.

In short, what did I do to gain back the flab? The answer - let down my guard. A week and a half before this, I started to consume a bit more carb and sugar than I did while I was trying to disprove the weight-loss system. Reason: I was too tired to go shopping for groceries and cook. Plus, I was preoccupied with some thinking and making continuous decisions on where and what to eat became a chore. So, I ate whatever I could find, half-trying to avoid what I think was way out of bounds. As mentioned, it is very difficult to find healthful food which is convenient. Then, 3 days ago I sort of let down my guard quite a bit. Just one day. My meal was:

Breakfast
Tea with milk, sweetened with sugar.

Lunch
Breaded fish fillet burger together with all the usual ingredients (mayonnaise, lettuce etc.), potato fries (i.e. chips, for those in the US) and hot tea sweetened with SUGAR (again).

Dinner
Fried batter-and-bread-crumb-coated chicken fillet, potato fries and a very popular soda.

After-Dinner Snack
I forgot. It was something healthful but not as healthful as before.

The very next day, I could feel it in my belly. The heaviness again. Not to mention, a slight but visible and obvious return of the bulge. I recognized that because I was like that before. That remained till now and I could see my neck puff up too. The weight-loss book I was trying to disprove did warn about the body's over-reaction if you suddenly get back on a carb-loaded diet. And, I mentioned earlier, there might also be a negative effect if you keep yoyo-ing between gaining and losing excess fat - anyone can verify this?

So, that's it folks. For me, a week and a half of letting down my guard including a day of going overboard is all it takes.

Just For You

2007-12-19T21:08:00.000+08:00

My wishes for you this Eid...

Thank you for dropping by to receive my greeting. You can continue to drop by this space using your personal link. Be blessed! :-)

E-Greetings by 123greetings.com. Send one here.

How to Lose Fat By Accident (Final)...

2007-12-18T23:07:00.000+08:00

Captain's Blog, Stardate 7964.9. We have left the Kavis Alpha sector en route to Starbase 133 for the inter-galactic conference at which, against my better judgement, I am to represent Starfleet. Nevertheless, I am determined to do my best, and represent the ideals of the Federation... hehehe... sorry .. I just HAVE to do that :-D.

Anyway, as promised in my last post, I will share my daily meals menu. As you know, disproving the weight-loss system, there are a lot of foods in the avoid and control list. Still there are quite a variety of others allowed in the menu. So here is my typical day's menu:

Breakfast
No breakfast. My job do not require much physical movements, so, without breakfast I can still function adequately. Besides, I'm always in a rush to arrive at work on time in the morning. ;-)

Lunch
Two pieces of toast with butter and a thick spread made from eggs, coconut milk and sugar called Kaya. For drink, I have tea with milk sweetened with artificial sugar alternative. As you can see, this is a BIG transgression of the weight-loss rules. As mentioned, I did not really stick to the rules to the letter. I wanted to see if it yields SOME results at all.

Dinner
Dinner is taken at 7 pm. The menu will consist mostly of a mix of the following ingredients either stir fried, steamed in microwave or boiled in a stock-based watery soup. The ingredients are: fish fillet (unbreaded), chicken breast or chicken fillet (both without skin), prawn or shrimp, broccoli, cabbage, cauliflower, tomato, baby carrots, baby spinach, garlic, onion, egg cooked with psyllium husk (get this from the organic store) and mushroom. Dip: sour cream dressing or dip make from yogurt. I also add a little bit of apple cider vinegar sometimes and use liberal amounts of crushed black pepper and other herbs. Olive oil is an integral part of the preparation. At times, I add some olives into the dish. Other times, I grate some cheese over the dish - very little.

After-Dinner Snack
A smaller portion of dinner.

Going by these menus, in about thee weeks, I was visibly slimmer. I did not realise this but people commented. A few weeks after that, I noticed that my pants we significantly loose at the waist. On the waist, I lost about 1.5 - 2 inches but the fat loss was on other parts of the body too. For one thing, people start noticing that I have a neck. My upper arm is now smaller in radius than around the elbow joint - it used to be bigger. You may have noticed that I did not even mention the bathroom scale - never used it. I am not into the habit of doing that. Even without it, the change is noticeable. The initial change was not noticed by me, but by others. Yep, the weight-loss system that I was trying to disprove worked. I expected it to work only slightly and bounced back to my original weight or not to work at all. But it definitely went BEYOND my expectation. Even with me breaking the rules here and there and not exercising - it worked noticeably. Why did I NOT exercise? If I did, I wouldn't know whether it was the exercise or the system. But now I know that if I had added in the exercise dimension, it might have worked better.

I must also mention that even before I embarked on the mission I took supplements and continued doing it while on the system. This is my supplement mix:

Vitamin-C (Non-acidic) - 500mg
D-Alpha Tocopherol (Vitamin E) - 400iu
Selenium - 200mcg
Lipoic Acid - 250mg
Gingko Biloba (Extract) - 30mg
Ubiquinone (a.k.a CoQ10) - 60mg
EPA/DHA (Marine derived Omega-3) - 720mg

If I were to say what I think would be the ONE SINGLE POINT that might have made this work it would be - be very, very unrelenting about ZERO carbs and ZERO sugar. Eat ANYTHING BUT carbs and sugar. You might have noticed that I still do consume them. I might add that this amount is significantly, significantly less than what I usually eat. This non-conformance is not exactly cheating. Unknowingly, I might be practising a variation of what some call the three-bite rule. Be also wary of hidden carbs. Once, my friend suggested chicken nuggets as this would still be compliant to my low carbs-sugar endeavour. But you see, chicken nuggets are batter and bread crumbs coated and the meat is mixed with some sort of flour to make the patty. So beware - hidden carbs are sneaky.

So that's it folks. Finally, the end of a five part rambling on Losing Fat By Accident. NO CARB, NO SUGAR! What's my next phase? Dunno. Maybe to disprove the theory that exercise can give a better result together with the system [SMIRK].

How to Lose Fat By Accident (Part 4)...

2007-12-15T16:40:00.000+08:00

Carbs, carbs, everywhere... but not a morsel to eat.

As I mentioned in the last post, the book proposed a controlled intake of carb (carbohydrate) and sugar. For those who are tuning in the first time, I was in a quest to disprove a weight-loss system. However, finding food conveniently with the required carb and sugar content is like finding half a needle in a hay mount. And so, I decided to adapt a little. I rationalized that even if I did not follow the system to the letter, I should still see SOME results IF the system worked at all. Even if I gained back some weight I was willing to admit that I did not manage to disprove the system adequately.

Sugar
The system was extremely strict on sugar intake. I decided I can do this. I told myself, ZERO sugar. For the first three days, it felt like I was perpetually eating bitter medicine. The system proposed sucralose as an alternative. This substitute was virtually non-existent where I live. So I researched a little bit and found that given the health pluses and minuses, saccharin (sodium saccharin, to be exact) is the next best alternative. But I limited myself to 3 pellets per day or go without it some other days.

Carbohydrate
I told myself - ZERO carbohydrate also. It was like a resolve. Every now and then, some carb would creep into my dishes, but with the resolve, the amount that creeps in would be significantly less than what I would usually eat. In particular, I would not consume rice, noodles, pasta, all forms of pastries, all forms of flour based food, all kinds of grains and potatoes and similar tubers (is that what they call it?)... at least for now.

Vegetables, Tubers and Fruits
There are only a select few vegetables that are allowed liberally. The rest are limited. I was not any more excited about counting carbs than counting calories, so I decided not to go by this strictly. However, my greens were limited to broccoli, cabbage, cauliflower, baby carrots, cherry tomatoes, regular tomatoes, purple cabbage, iceberg lettuce and spinach. Every now and then, I would also add in mushrooms.

Milk and Yogurt
Milk is prohibited. The reason: not fat but lactose - a sugar 'family'. I am lactose intolerant but I can still tolerate small amounts of milk. I did not really hold back on this but I consumed about two helpings per day as a creamer in my tea and decaff. Some days not at all. I would like to add here that by drinking tea, I am actually going against one of the rules of the system.

Other Ingredients
These ingredients can be used in rotation in dishes: meat (beef), chicken, turkey, egg, fish, prawn and shrimp, egg. I used these as main course with larger than normal portions of vegetables, tubers and fruits.

Seasoning
I used half the amount of salt I usually do. The book did not say much about salt as the main focus is about controlling carbs and sugar at this point. At times, I substitute salt with liquid aminos. And I usually dowse my food with herbs and spices for taste.

Drinks
Mostly water and tea - either hot or cold. Occasionally bottled and canned drinks using substitute sweetener - very occasionally as a treat. Again, bottles and canned drinks, especially sodas are frowned upon by the system. But since the main issues are carbs and sugar, and these drinks a extremely low on both, I used them as occasional treats to break the lack of variety. Though I went against the rules, I must emphasize that I still read the ingredients and the nutritional facts label and picked the ones that broke the rules LEAST. Now, you need to be honest on this and not deceive yourself into making choices that are overboard.

Cooking Method
I would stir fry in olive or canola oil, steam in microwave with a little water or boil in a stock based watery soup. I am not a cook so I can only do simple cooking. For those of you who can cook better, well, I guess you are luckier.

Much of the restrictions apply to the first two weeks of the 'Induction' phase. After that, there is some loosening up. I must emphasize the word 'some'. In the next entry, I will list down my typical menus from breakfast to after dinner snack.

How to Lose Fat By Accident (Part 3)...

2007-12-15T16:32:00.001+08:00

A crude diagram showing how the body gains excess fat

In my last post, I talked about buying a fat-loss book and I was all set to disprove the system. So I began reading the introductory chapters and surprisingly, it taught me a few new things. I guess some of you must be thinking how green I am to fat-loss theories as soon as you see the crude diagram above. As I soon found out, more than half the globe have probably heard of it. The theory proposed that a carbohydrate loaded diet causes the body to prefer burning carbohydrate instead of fat to produce energy. The same diet also increases the body's secretion of insulin which causes the body to store fat. Since the body does not prefer fat-fuel at this juncture, fat will just be stored and added to in due time. This cycle also produces a craving for carbohydrate when the body needs fuel. So the person will look for more carbohydrate-laden foods and the vicious cycle continues. Liberal intake of sugar also leads to more insulin secretion and, you guessed it, more stored fat. In short, to break this cycle, control carbohydrate intake and, two, control sugar consumption.

The weight-loss plan goes on to propose that for the first two weeks or so, one needs to go on a carbohydrate and sugar fast. As the body still needs a little carbohydrate, it is limited to at most, 20 grams of net carbohydrate per day. That excluded a lot of convenient foods, as I found out. But, if you control your menu, there are still lots of delicious ingredients for your meal. What you actually forgo, for my case, is convenience. The book goes on to list out menus from breakfast to after-dinner snack for the first 14 days that totals from 18 to 20 grams of net carbohydrate. This saves the dieter from having to do his own counting. I think this part is neat. It also proposes vitamins and minerals supplement for this period to make up the loss as the dieter is only eating certain foods. Also, not to mention, exercise is prescribed as part of the lifestyle. This whole plan is geared towards shifting the body to prefer burning fat and not carbohydrate for energy.

So folks, in my next post, I will describe how I adapted the methods in the book to my circumstances. For one thing, diet bars and the sort, that meets the criteria of this plan is hardly available where I am. If available, it will cost you an arm AND a leg. Secondly, as Asians, our staple is full of carbohydrate. It is EVERYWHERE. So if I were to disprove this system, I need to REALLY put in some action. More on that coming your way.

How to Lose Fat By Accident (Part 2)...

2007-12-11T17:42:00.000+08:00

For those of you who are tuning in, and wondering what was it I discovered in my last write-up, it was a book. [YAWN] But wait! Ordinarily, I would not buy it. Just another one of those stupid how-to-eat-right books. I had made up my mind that nothing worked for me as far as fat reduction is concerned, remember? (Well, maybe liposuction will.) This one was different. It was CHEAP. I am guessing that it would probably cost US$ 19.90, AT LEAST, under normal circumstances. This one was offered at US$ 5.30! Still, it did not entice me to make a purchase. But it did make me curious. How can such a book can be offered so cheaply, even if it was on a sale? So, I flipped through it. Page 1 - 10: yeah, those rubbish again. Page 11 - 20: yeah, more of those rubbish. What caught me was, the layout of the book. (Book writers, take note.) The font and line spacing was pleasingly easy on the eye. Secondly, the organization. It is logical and has a good flow from one idea leading to another. Thirdly, it was organized this way: a short yet comprehensive theoretical explanation on the system followed by pages of DAY to DAY action plan. I told myself: Hmmmm. This is easy to follow. And cheap.

I reached into my pocket and found that I still have US$ 7.00 of my daily spending budget left. Hmmm... :-) This is a good opportunity (cheap and easy to follow) for me to buy it, read it, put it into action and PROVE IT WRONG! Then I can write about it or blog on it. PERFECT! I looked around further on the spread of books on sale. I wanted to finish off my US$ 7.00. After finding another book at bargain price, I went to pay for my purchase with a smirk on my face. Little did I realise, that the petite red paperback was smirking back at me.

More on the contents of the book in my next entry.

How to Lose Fat By Accident (Part 1)...

2007-12-10T23:27:00.001+08:00

For almost ten years of my life, I was at the borderline between overweight and ideal. It started off with fat visibly accumulating little by little on my tummy area. The fat deposit grew month by month but I was neither trim nor large size. I was in between - in a no man's land but my belly was clearly bulging. At one point, one of my longtime friend, whom I had not met for some time then, commented: "Yes. You have attained it." But every time I went for a BMI calculation, the figure will always show as mildly overweight at 25-26. That is a consolation but the bulge was OBVIOUS. It was so clearly visible.

I must make it cleat that, I have nothing against bulges. What's wrong with it anyway? The only thing that worried me was - was that a sign of compromised health? Was it an omen of a health going down the drain in the future? If so, then I have to do something about it. I don't mind having bulges here and there as long as I can be assured that I am healthy. I started to experiment on how I can trim down the fat. I went vegetarian for a while. About 4-5 months. Not much difference. Then, I tried this routine: a day of 4-mile jog followed by a day of 2-mile jog, followed by a day of swim and then rest. I repeated the whole cycle again everytime. After a month, I lost half an inch on my waist. Not too bad. But I gained it back all too soon. I supplemented the whole thing with a fat burner with no significant difference. Still, for health's sake, I persisted with the routine for some time. Finally, I decided that nothing worked for me. So, I just watched what I eat and be content with my figure, reminding myself that it's health that I want.

One boring day, (good things always happen on a boring day, I guess) I was just walking around town and what I came across gave me an insight on losing those few extra pounds. It was one of those eureka moments when you are not expecting anything and answers just drop from the skies. It shows visible results. More on this in a later post. Stay tuned folks.

Safe Drinking Water Can 'Poison' You...

2007-12-09T19:42:00.000+08:00

A few weeks back I was extremely bored to the death during lunchtime. It was a hot day too. So, I decided to part with 70 cents and buy a local newspaper to entertain myself. A particular news section caught my attention as I am one who loves to read and find out more about the extraordinary powers of ordinary foods (Now is that an oxymoron or what?).

Anyway, the article title was 'Woman loses sight after drinking too much water'. My first thought was: How much is much? Seven litres per day it seems. When I told some people about this, their initial comment was almost always: 'She must have forgone her meals'. I can understand that reaction. How can anyone stomach seven litres a day and still eat their daily portions? Yet, some miss the point. They say: 'Isn't that supposed to be good?'. I corrected them: 'Seven glasses maybe, but not seven LITRES'. That's equivalent to seven pet coke bottles - a day! EVERYDAY!

Source: The Electric New Paper, Nov 26, 2007 (Singapore)

Here's the meat. Apparently the 26-year-old Asian woman was, maybe still is, having her blood pressure constantly being on the high side. It seems she decided to self-medicate by detoxifying herself and reducing her blood pressure through excessive hydrating. In the beginning, she kept visiting the toilet. Then, as she persisted in her practise, her cells absorbed too much water and they became swollen. Her brain cells were affected by the swelling and it caused pressure which led to bleeding in her occipital lobe. At one point, she fainted and when she woke up, her sight was gone. According to doctors, her condition was 'chronic water intoxication'. The excess drinking also brought about hyponatremia - too little sodium ions in the blood, affecting normal cell metabolism rate.

So there you are folks - be amazed at the power of normal day to day foods. As in anything, power can destroy when not used properly. Conversely, we all know the adverse effects of hydrating too little. Balance, folks, balance. Yin and Yang.

Don't like Broccoli? No sweat...

2007-09-01T14:30:00.000+08:00

How many of us would eat raw unseasoned vegetables? Some of us would but the rest of us would cringe. How many of us would swallow a teaspoonful of salt? Probably none of us would. But we would 'trick' ourselves into eating greens by cooking with a teaspoonful of salt. And we would 'trick' ourselves into eating a teaspoonful of salt by putting it into our dishes.

For those of us who are starting out, I would like to recommend 'tricking' our way to a healthier meal. Apply some simple, uncomplicated creativity to health.

Broccoli
To me, raw or even lightly cooked broccoli has an overpowering taste so this is what I do. The most nutritious part of the broccoli are the florets - the topmost, greenest part of the clump. If you cut off the florets, they serve as a good sprinkle... an the taste is so much less overpowering. I normally microwave or stir fry the broccoli then cut off the florets and sprinkle it onto my other dishes or use the raw florets and cook it into an omelet. You would almost not notice its there... and still enjoy its health benefits.

Yogurt
There are times when I just could not figure out how to have my yogurt. To eat pure yogurt just as is, is just too tangy and sour for me. So at times I would learn a thing or two from the South Indians. They have this thing called the curd rice - and it's rice with yogurt. The original stuff tastes sour but my version is still quite good. I use Basmati rice, which is less starchy. Basmati rice is rather dry but by adding one and a half tablespoon of yogurt brings back the moistness and fragrance like those more starchy types. Plus, the gastrointestinal health benefits from the pre- and probiotics, of course.

Added salt
Added salt can be an undesirable thing particularly if we do not control its intake. Here is how I control mine. This could help you cut down added salt intake by half or more. I would put added salt into only one of my dishes. The rest of the dishes remain unsalted. We have a way of eating by mixing all our dishes into the rice in one plate so the unsalted dishes would appear salted when it is mixed with the salted dish. I would also consciously take only half the normal portion I would take of the salted dish thus cutting down the added salt intake.

Antionxidants and Achieving Optimal Health...

2007-08-19T16:56:00.000+08:00

This section is under construction.

Selenium...

2007-08-19T16:55:00.000+08:00

This section is under construction.

Carotenoids...

2007-08-19T16:47:00.001+08:00

This section is under construction.

Flavanoids...

2007-08-16T20:51:00.000+08:00

"Flavanoids improve memory and concentration...(Flavaniods) treat attention deficit disorder."

"(Flavanoids are) found in abundance in plants , fruits and vegetables, and plant-based beverages . Best sources include tea leaves, oranges, citrus fruit , apples, onions, red grapes, berries, and pine bark."

"(Flavanoids are) found in plants, notably in the pigments of leaves, barks, rinds, seeds, and flowers. They are part of a larger group of molecules called polypehnol compounds."

"(Flavanoids) interact with the network by regenerating vitamin C back to it's active antioxidant form... (Combinations) of antioxidants have been proven to be more effective than single antioxidants."

"(In a) 1996 Dutch study of 552 men found that those who drank the most tea, a rich source of flavanoids, had a significantly lower risk of developing stroke than those who did not...(People) who drink red wine which is particularly high in flavanoids, have much lower rates of heart disease than teetotalers."

"(Nitric oxide is) the Jekyll and Hyde of molecules...(Depending) on the situation, it can be very good or very bad...When nitric oxide encounters the superoxide free radical,...(it) becomes a peroxynitrite, which destroys antioxidants like glutathione, flavanoids, and vitamin E and damages proteins."

"(Flavanoid) antioxidants like ginkgo and Pycnogenol can regulate nitric oxide..."

"Ginkgo is primarily being touted as memory-enhancing herb...In Germany and France ginkgo is sold as a prescription drug..."

"Not only did it (ginkgo) inhibit the action of nitric oxide , but it also quenched superoxide and the hydroxyl radical..."

"(Ginkgo) extract can prevent the oxidation of low-density lipoproteins..."

"Under these circumstances, only 20-25 percent of the hearts will recover...The rest will suffer serious damage, including irreparable destruction of heart muscle."

"When we added ginkgo to the reperfusion solution, however, the rate of recovery soared to 65 percent...(A) signifcant reduction in tissue damage... (The experiment) showed that ginkgo extract can rescue a dying heart, enabling it to survive an otherwise lethal heart attack."

Glutathione...

2007-08-16T20:10:00.000+08:00

"(Glutathione) recycles the oxidized form of vitamin C..."

"Lipoic acid can boost levels of glutathione..."

"(Glutathione helps with the detoxcification) of drugs and pollutants and for healthy liver function..."

"(Glutathione reverses) age-related slump in immune function."

"(Take) 100 miligrams of lipoic acid daily..."

"(Low) levels of glutathione are a marker for disease and death at any age. In patients with AIDS, people with the lowest levels of glutathione, have the highest rate of morality."

"Glutathione is the cell's primary antioxidant..."

"(Nature) has devised a backup system within the body. Not only is glutathione constantly produced by cells, but it is also tucked away in proteins;... (it) will be mobilized into action under condition of oxidative stress"

"Glutathione is produced in the cells from three amino acids - cysteine, glutamic acid, and glycine..."

"(Glutathione) busters,.. cigarette smoke and overly processed chemical-laden foods, such as luncheon meats that contain nitrites or nitrates"

"One of the glutathione's primary jobs is to rid the body of hydrogen peroxide,... Hydrogen peroxide..can react with other substances such as iron to produce very reactive and potentially dangerous hydroxyl radicals."

"(Glutathione) is also a signaling molecule that turns on and turns off genes"

"If your lungs are your Achilles' heel...you should be vigilant about maintaining your glutahione levels. Glutathione and associated enzymes are found in the lining of the lungs..."

"(Low) levels of reduced glutathione...typically found in the lungs of people with chronic respiratory aliments such as asthma."

"When glutathione encounters toxic compounds in the liver, it attaches onto them, and in a process called S-conjugation, (this) makes the compound more water-soluble. That allows toxins to be flushed out through the kidneys."

In a study: "Interestingly, the glutathione did not have much effect on the immune cells of the younger participants, but there were significant changes in the immune cells of the older participants."

"(Glutathione) levels can be seriously depleted by strenuous physical activity. Vigorous exercise increases energy utilization, which increases the level of free radicals,...Marathon runners frequently contract respiratory infections after a big race."

In an experiment: "In this particular experiment, mosquitoes were given NAC, which in known to boost glutathione 50 to 100 percent in the cells of mosquitoes. The result was that the mosquitoes with elevated glutathione levels lived about 40 percent longer than normal."

Coenzyme Q10...

2007-08-16T18:27:00.000+08:00

"CoQ10 is a coenzyme. An enzyme is a protein found in living cells that brings out chemical changes; a coenzyme works with an anzyme to produce a particular reaction."

"CoQ10 recycles vitamin E, the most powerful fat-soluble antioxidant in the body."

"(Part) of the antioxidant defense network that rides on the lipoprotein train throughout the bloodstream."

"CoQ10 can regenerate vitamin E."

"(Along) with vitamin E, CoQ10 offers protection against UV radiation."

"(Levels) of CoQ10 decline with age."

"(The Japanese) widely used (CoQ10) as a treatment for heart disease and common aliments such as gum disease."

"(CoQ10) is involved in the production of ATP, it made sense that a decline in the production of this antioxidant would disrupt the body's energy-producing system."

"(CoQ10's) primary successes appear to be in the field of heart disease."

"Heart patients often have dangerously low levels of CoQ10, an indication that they lack the spark plug required to keep the heart running normally. Infact heart muscle biopsies in patients with various heart disease showed a CoQ10 deficiency in 50 to 75 percent of all cases."

"In one study...patients were followed for nearly eighteen months. Out of the 424 patients, Dr. Langsjoen's group reported that more than half showed improvement by one NYHA standard, 28 percent by two classes,...1.2 percent by three classes...(and) nearly half of the patients stopped taking between one to three heart medications. patients experienced virtually no side effects with CoQ10."

"There is one group of heart patients who absolutely should take CoQ10: those who are taking statin drugs such as lovastatin to lower thier cholesterol."

"(Dr. Beal) administered CoQ10 along with the malonate, the mice showed substantially less brain damage and lived an average of eight days longer. This proved that CoQ10 was able to provide protection for brain cells under the most trying conditions of oxidative stress."

"Gum disease usually strikes from midlife on because older tissues does not repair itself quickly or efficiently as younger tissue."

"(Lower) than normal levels of CoQ10 in the gum tissue of patients with gum disease... when CoQ10 was applied directly to the gums, and/or taken as a supplement, patients showed marked improvement and healed much more rapidly."

"In an open trial conducted in the United States, patients undergoing periodontal surgery who took CoQ10 recovered up to three times faster than those who did not."

"CoQ10 is a popular treatment for gum disease in Japan and is often included in toothpaste and mouthwash."

"(Inflammation) is believed to be involved in the onset and progression of gum disease and since free radicals area a by-product of inflammation, it makes sense that people who suffer from gum disease may not have as strong antioxidant defenses as those who don't."

Vitamin C...

2007-08-11T17:33:00.000+08:00

Here are some outstanding points related to or on vitamin C:

"Although lipoic acid can also regenerate (vitamin) E, vitamin C does it better."
"(Human beings) are one of the few animals that do not produce vitamin C on their own and therefore must rely on getting enough of it through food and supplements."
"Because vitamin C is a water-soluble vitamin, any excess that is ingested is eliminated in urine....The only negative effets from too much vitamin C are abdominal cramping and diarrhea."
"I would like to state unequivocally that I believe the RDA [recommended daily allowance] for vitamin C is much too low and does not provide adequate antioxidant protection."

Vitamin E...

2007-08-11T17:11:00.000+08:00

Here are some outstanding properties and testimonies related to or on Vitamin E:

"About half of all U.S adults take vitamin E supplements, but most vitamin E supplements contain only one kind of vitamin E - alpha tocopherol - but not the others.... I recommend taking vitamin E supplements that includes the entire spectrum of all the natural vitamin Es, tocopherols and tocotrienols."
"(Vitamin E's) role in the antioxidant network, where it functions as the body's primary fat-soluble antioxidant."
"Since vitamin E is soluble in fat, and not in blood,...in order to travel through the bloodstream, vitamin E must be carried in a complex particle called a lipoprotien, which is produced in the liver and travels through the blood, delivering fat and cholesterol to cells for growth and maintenance."
"Low density lipoprotein [LDL] (bad cholesterol), delivers cholesterol to the tissues. High-density lipoprotein [HDL] (good cholesterol), carries cholesterol back to the liver to be excreted in the bile.... A high cholesterol level is an indication that your body is not processing lipoproteins rapidly enough, which means that lipoproteins are lingering in your blood stream."
"(Vitamin E) is involved in signalling pathways that turn on and off genes and regulate cell growth... (It) inhibits protein kinase C activity, which activates enzymes that stimulate tumor growth."
A study conducted once by a researcher with the National Institute on Aging invloves the consumption of vitamin E among 11,798 people of ages 65 to 105. It was found that 'those who took vitamin E supplements daily were 41% less likely to have died from cancer, and 40% less likely to have died from heart disease, than people who didn't...'
"(Vitamin E) can prevent aging on the cellular level, which is where the aging process begins."
Lipofuscin is an age pigment. A then professor at University of California at Davis, grew some cells 'in a nutrient-deprived environment but added 100 mcg of vitamin E'. It was reported that 'they did not develop lipofuscin (as those grown in only a nutrient-deprived environment). The cells remained 'young'... Maintaining cellular health is the key to preventing the diseases of aging...'
In another experiment, when human cells were exposed 'to visible light at their 25th doubling (roughly middle age), they died rapidly because the light initiated the formation of free radicals that damaged these cells.' However, when the cells were pre-treated with high levels of vitamin E, 'they all survived and lived out their normal life span.'

Lipoic Acid...

2007-08-06T01:17:00.000+08:00

Let's talk about the members of the antioxidant network one by one. As you may recall, lipoic acid is one of the components found in the foods mentioned earlier. Lipoic acid or alpha lipoic acid are also sold as supplements. As supplements, it is commonly referred to Alpha Lipoic Acid. Here are some of my favourite points on lipoic acid:

As a superantioxidant, lipoic acid seems to deviate (in a good way), from the general behaviour expected of antioxidants.
Allowed into both the watery and fatty components of a cell, it is known as the only one that recycles all other members of the network of antioxidants.
An experiment that revealed the ability of lipoic acid involved 3 groups of mice. One group was fed normal diet, the other was fed a vitamin E deficent diet and the third group was fed lipoic acid supplement but a vitamin E deficient diet. After about 42 days or so, the mice eating the lipoic acid supplement were as healthy as the one with normal diet. The vitamin E deficient group members, however, were described as "old, scrawny, sickly mice". What happened here? Whatever happened, it can't be bad. I guess the key is in the point I wrote just before this one.
Another experiment was conducted where stroke were induced in laboratory rats. When blood was allowed back into the brain and oxygen was restored, 80% of the rats died within 24 hrs. The experiment was repeated and this time, lipoic acid was injected into the rats before normal blood flow was restored. In this instance, 25% died and those that recover showed no signs of problems. Further probe indicated glutathione levels were also boosted in the lipoic acid treated rats, providing extra protection surrounding the stroke events and thereafter. If mice can be protected from the damages of stroke can we? It doesn't seem far fetched does it?
Prof. Bruce Ames, then at the University of California, found that lipoic acid, along with the amino acid L-carnitine, can help renew mitochondria [the cell's energy powerhouse] in old animals. Another arsenal against the degenerative effects of aging, it seems.
This one is my personal favouries. In 1977, Dr. Burton Berkson treated a couple with an often fatal liver disease. This disease was brought related to an Amanita mushroom poisoning. As mentioned, it is often fatal. He tried lipoic acid on the couple. They reported feeling better within the hour. They were out of bed after 3 days and resumed normal life within 2 weeks. Two weeks?! That's short. From fatal to normal in two weeks. That's lipoic acid for you.

The Free Radicals...

2007-08-05T21:57:00.000+08:00

When he was a postdoctoral researcher at Berkeley, Dr. Denham Harman, studied the effects of radiation on human biology. He proposed that free radicals - which is a by-product of oxidation in the human biology - played a significant part in aging. Here are some of my favourite points on free radicals:

On stroke: The damage brought about by stroke does not only occur when the brain is deprived of oxygen and blood but after that - when the flow resumes. Much of the damage occurs at this point [i.e. reperfusion injury]. A surge of superoxide free radicals are introduced causing permanent brain damage due to the free radicals' attacks on nearby tissues.
Disease of the heart actually begins years before any effects are felt. It happens when LDL (low-density lipoproteins) or bad cholesterol are oxidised. In due time, the arteries become clogged with plague. This can lead to a sudden loss of blood and oxygen to the heart - a heart attack. As in the description on stroke above, much damage is inflicted when the blood and oxygen flow get gets restored.
On inflammation: This thing we often call inflammation, is caused by an 'overdose' of free radicals in a particular body area.

In connection to inflammation, arthritis, 'produce either inflammation of connective tissue [the joints and tendons] or degeneration of the articular cartilage.' The inflammation causes blood flow to be cut off and when it is restored, a surge of free radicals are introduced as in a stroke. This causes further inflammation.
Free radicals can actually be beneficial to the body. Cancer drugs, many of them, are engineered to produce free radicals which then kill the cancer cells.
Nitric oxide and super oxide are free radicals. These are produced in quite significant amounts by immune cells and are used to poison viruses and bacteria.
In the same light, some health professionals advise against wearing tight clothing for a similar reason. Blood and oxygen flow is cut off to a specific area of the body and when the clothing is taken off and the flow is restored, a similar process can happen as in a stroke or heart attack.
Quite clearly, the main thing is to strike a balance between antioxidants and free-radicals. Most of the time, and for many of us, that means maintaining the 'antioxidant advantage' given our sedentary or less-than-ideal lifestyles, habits, diet and environment.

The Network of Antioxidants...

2007-08-05T14:31:00.000+08:00

Here are some of my favourite points on the antioxidant and its network:

There are 5 well-known antioxidants in the network that work together in synergy. They are: Vitamins C and E, glutathione, lipoic acid and Coenzyme Q10 (Co Q10). The vitamins are not produced in the body whereas the others in the list are.
The members in the antioxidant network are often found to enhance the benefits of one another.
It seems that in Europe, lipoic acid is even used in the treatment of diabetic complications. That is a testimonial of its power. Lipoic acid is thought to be the most versatile and powerful member of the network enhancing the power of all the other members.
For health buffs who engage in exercise, it pays to take note that rigorous physical activities depletes vitamin E and the other antioxidants. Therefore, they need to be replaced.
In the cell, a sub-cellular structure called the mitochondria converts nutrients into energy through oxidation. It is a natural and essential process but, on the downside, it produces free radical also.
A good point to note is that good health depends on the RIGHT BALANCE between the yin and yang of antioxidants and free radicals. Here is where the body's defence network of antioxidants play a significant part.
Vitamin E that has been spent on cleaning up free radicals can be recycled back into antioxidants by CoQ10 or vitamin C. Electrons are donated by the recycling antioxidants turning it back to its antioxidant form. This is an example of how the members of the network enhance each other.
Human cell membranes are mostly made of fats and the cell insides is primarily water. CoQ10 and vitamin E are fat-soluble so they protect the membrane. However, the watery portion and the blood itself, are protected by water soluble antioxidants like glutathione and vitamin C.
Antioxidants give protection to the DNA in genes. Without this protection, the genes come under fire from free radicals. The expressions of genes are also regulated with the help of antioxidants. They switch genes on when it is required or turn it off appropriately. Genes which are attacked and 'damaged' by free radicals give the wrong instructions to your cells. The cells then 'misbehave' causing illnesses.

Oxidation, free radicals and antioxidant interaction...

2007-08-03T01:36:00.000+08:00

Here is a diagram I came up with to show the relationship and interaction of some of the vitamins, nutrients and other substances in the body. Click on the image to enlarge.

I must say that the diagram has not done justice to the many wonderful substances and substance families like lipoic acid, CoEnzyme Q10 and Vitamin E. The diagram tries to capture an overview but what each substance can offer definitely deserve more mention later.

More On the Other Foods...

2007-08-02T23:47:00.000+08:00

Though three foods stand out, some others in the list also deserve mention. Firstly, they offer fantastic health benefits. The other reason is that they are easily available so we might as well know what superb value we are getting from them. Here they are:

Tea (A cup or more each day)

What we are getting: Favonoids, flouride, no calories.
A note: Brew at least 3 min. 1 min if you are caffeine-sensitive. Tea-bags seem to offer the same benefits as loose-leaf ones. Instant tea are generally less potent.

Broccoli

What we are getting: Sulphoraphane, Indoles, Folate, Fiber, Calcium, Vitamin C, Beta-carotene, Lutien/Zeaxanthin, Vitamin K, Vegetable iron.
Alternatives: Cabbage, Turnip, Cauliflower.

Tomato

What we are getting: Lycopene, Low in calories, Vitamin C, Alpha- & beta-carotene, Lutien/Zeaxanthin, Phytuene & Phytofluene, Fiber, Potassium, B Vitamin (B6, Niacin, Folate, Thiamine, Pantothenic acid), Chromium, Biotin.
Alternatives: Red watermelon, pink grapefruit, red-fleshed papaya, strawberry, guava.
A Note: Tomatoes are fruit, by the way. Eat pizza (yes, pizza) with extra topping of tomato-based sauce smeared BEFORE cooking to pack more lycopene. Use paper towel to soak up extra fats before eating.

Yogurt (2 cups a day)

What we are getting: Live active cultures, Complete Protein, Calcium, Vitamin B2 (Riboflavin), Vitamin B12, Potassium, Magnesium, Zinc.

Though I listed other foods as alternatives to the main ones, there is no harm (in fact, there is benefit) eating them together with the main foods. You can also use them as rotational ingredients in your menu.

If all the nutrients and phytochemicals sound like Klingon curse-words to you, despair not eathling, because we are going to attempt to demystify them soon.

Shopping List...

2007-08-02T22:46:00.000+08:00

Here are some products that have health benefits either due to lack of preservatives, less or no added sugar, less or no added salt or they are nutrient packed:

Bottled Fruit/Vegetable Juices

Ceres 100% fruit juices - various flavours: www.ceresjuices.com
Campbell Low Sodium V8 100% Vegetable Juice (taste and texture like tomato soup so don't pop open a can and start gulping down!)
Minute Maid 100% Pure Apple Juice - I've seem this sold at McDonalds with kid's meal. I think the orange juice at McDonalds is also Minute Maid 100% pure juice series.
Ocean Spray Premium Premium 100% Juice - no added sugar - various flavours. I thought I saw this series at The Marketplace, organic foods section.
Welch's 100% Grape Juice. Definitely saw this at The Marketplace.
Generally, look for 100% juice, no preservatives. no added sugar or artificial flavours/colours. Sounds cliche but its downright healthy.

Bread

Look for at least 3 grams of fiber per serving.

Canned Evaporated Milk

Nestle Carnation Evaporated Fat Free Milk - Vitamins A & D added.

Salad Dressing

Use extra virgin olive oil + balsamic vinegar.

Tea

Twinings of London Earl Grey Tea
Twinings of London Lady Grey Green Tea
Twinings of London Original Earl Grey Tea
Twinings of London Jasmine Green Tea

Canned Tomato Products

Hunt's Tomato Sauce - no salt added
Hunt's Tomato Paste
Hunt's Tomato Paste - no salt added

Cooked Cereal

Quick 1-Minute Quaker Oats
Quaker Instant Oatmeal - Regular Flavour
Old Fashioned Quaker Oats 100% Whole Grain
Quaker Oat Bran Hot Cereal

Dried Fruit

Sun-Maid Raisins
Sunsweet Our Premium Prunes - no preservatives
Sunsweet California Grown Pitted Dates

Energy Bars

Health Valley Fat Free Blueberry Granola Bars
Health Valley Moist & Chewy Granola Bars

Frozen Desserts

Haagen-Dazs Fruit Sorbets - various flavours
Haagen-Dazs Frozen Yogurt - various flavours

Herbs/Spices/Flavour Enhancers

McCormick Granulated Onion

This list was originally prepared in the US by Dr. Pratt. I have sifted out the brands that can be found in Singapore. Note that those found locally may not have the same amount of nutrients or less baddies than their US counterparts. Nevertheless, the list is a starting point to focus us amidst the myriad of brands out there.

When the say you are what you eat, they were NOT kidding...

2007-08-02T12:58:00.000+08:00

What you eat can make or break you. When you think of medicine, put aside the vision of pills and capsules first - picture the spread on your dinner table, for that can be your medicine... and your health preserver.

Must Eats

These foods are at the top of their 'class' either due to the many nutrient content in them or the uniqueness of the nutrient mix not found in many other foods known. Dr. Steven G. Pratt calls them SuperFoods in his book. Here they are:

Beans - helps with obesity reduction
Blueberries - reduce possibility of cardiovascular disease
Broccoli - reduces possibility of cataracts and combats birth defects
Oats - lowers risk of Type II diabetes
Oranges - aids in preventing stroke
Pumpkin - reduce the possibility of numerous cancers
Soy - cholesterol level lowering
Spinach - reduce the possibility of cardiovascular disease and age-related macular degeneration or AMD
Tea - helps combat osteoporosis
Tomatoes - increase the sun protection ability of the skin
Turkey - aids in developing a strong immune system
Walnuts - reduce the possibility of coronary heart disease, diabetes and cancer
Wild salmon (sardine and sea bass are more easily available alternatives) - reduces possibility of heart disease
Yogurt - for strong bones and heart

Those in bold are what Dr. Pratt recommends as must-haves if the other items are difficult to incorporate into your diet.

More on the bold ones - Blueberry

Alternatives to the blueberry are: cherries, cranberries, blackberries, raspberries, purple grapes and strawberries.

What's so good about blueberries: Anthocyanins, ellagic acid, quercetin, catechins, salicylic acid, carotenoids, fiber, folate, Vitamin C, Vitamin E, Potassium, Manganese, Magnesium, Iron, Riboflavin, Niacin, Phytoestrogen, Low in calories.

More on the bold ones - Spinach

Alternatives to the spinach: Orange bell peppers, romaine lettuce.

What's so good about spinach: Low in calories, Lutein/zeaxanthin, Beta-carotene, Omega-3, Glutathione, Alpha lipoic acid, Vitamin C, Vitamin E, B vitamins (thiamine, riboflavin, B6, folate), Vitamin K, Calcium, Iron, Magnesium, Manganese, Zinc, Polyphenols, Betaine, Coenzyme Q10, Polyphenols, Chlorophyll.

More on the bold ones - Wild Salmon (Recommended 2-4 times per week)

Alternatives to the wild salmon: sea bass, sardine, herring, trout.

What's so good about the wild salmon: Omega-3, B Vitamins, Selenium, Vitamin D, Potassium, Protein.