PERFECT SHAPE

How many times did it happen to you to have a bad day!?! How many times did it happen to you to not be in the mood for anything!?! Well, it might help you to know that sometimes bad days or bad mood are the result of an improper sleep during nights.

Sleep brings more energy into people and can make us think clear and in a more positive way. In addition, sleep can also be considered as a method of reliving stress build up during the day.

It is recommended to sleep around 7 or 8 hours a night in order to function at maximum capacity. From a personal point of view, I think that decreasing a little the number of slept hours will not cause any problems. However, exceeding this period can make us feel heavier and lethargic. We should also bear in mind that the timeframe allocated for sleep it is important. Going to sleep earlier or later than we have to can also have a negative influence on our after sleep mood. For example, you will fell better even if you sleep less during the normal night period as compared to sleeping more hours but in the day, morning, etc.

Research has shown that less or bad sleep during the night can affect our health. Sleeping 4 hours or less for several days can gradually affect our ability to perform complex tasks. This can also cause several changes in the immunological system, e.g. increase in CRP (C-reactive protein), which is a defence reaction indicator. Other surveys found social inequalities in sleep problems with less sleep recorded for people with low income and low education. A group in Munich and Ingolstadt had determined an influence of a chronic sleep disorder going along with severe sleepiness (narcolepsy) on the processing of emotional stimuli in the human brain. This last finding is a very important proof of the fact that disturbed sleep regulation affects our well being and the interaction with the environment.

Food can help when it comes to getting a solid sleep. The following 10 foods are known to stimulate sleep-inducing hormones like serotonin (an important neurotransmitter involved in the regulation of sleep, anger, aggression, body temperature, mood, etc.) and melatonin (melatonin regulates our body’s perception of night and day and stimulates sleep when night falls. People suffering from insomnia do not produce enough melatonin. Also, stress can reduce the level of melatonin produced by our bodies). In addition, these foods have other positive side effects like relaxing tense muscle, calming stressed minds, etc.

1. Bananas

Bananas contain melatonin and serotonin which are practically some of the best sleep stimulating substances (such substances are frequently used in pharmaceutical industry). In addition, bananas contain magnesium which has a relaxing effect on muscles.

2. Warm milk

As probably a lot of us know from childhood, a glass of warm milk was the solution when we couldn’t fall asleep. The explanation for this would be that milk contains tryptophan, which is an amino acid that has a sedative effect. Moreover, calcium contained by milk helps the brain use tryptophan.

3. Chamomile tea

Chamomile is one of the oldest garden herbs which was considered a universal remedy in ancient Egypt. The plant is usually used for tea making and, as we all know, tea has a relaxing effect and is most often used for this purpose. Chamomile tea is generally known not only for its relaxing effect, but for its sedating effect as well, being in this way the perfect natural antidote for stressed minds and bodies.

4. Honey

Usually, sweet food products provide an extra quantity of energy to our bodies. When we think of extra energy, we definitely do not think of sleeping. However, recent studies have discovered that glucose (like the one contained by honey) can stimulate the brain to reduce the quantity of orexin. Orexin is a recently discovered neurotransmitter that is connected to alertness.

5. Potatoes

Patatoes clear away acids that can interfere with tryptophan amino acid. Baked potatoes can have an even greater sleep inducing effect if they are combined with warm milk when eaten.

6. Almonds

These nuts contain both tryptophan (sedative effect) amino acid and magnesium (muscle relaxing effect).

7. Oatmeal

Oats are good for a good night’s sleep because they stimulate the production of melatonin.

8. Whole-wheat bread

Eating bread will cause insulin to be released into the body, which helps tryptophan get to the brain where it’s converted to serotonin.

9. Turkey

Turkeys are a very good source of tryptophan. However, bear in mind that tryptophan is most effective when the stomach is basically empty, not full, and when there are some carbs in the stomach, not lots of proteins.

10. Flaxseeds

These little seeds are rich in omega 3 fatty acids, acids that act as natural mood lifters. So, when feeling down is what’s keeping you up, these seeds should be considered as antidote.

Nowdays, more and more people are trying to reduce their callories intake. How much we eat does not affect only our looks, but our health as well. It seems that people who eat less have a lower risk of heart disease, less chances of having a stroke or getting diabetes. Moreover, some even believe that eating less will extend their life span and will help them avoid health problems associated with aging.

Some researchers calculated that (based on tests conducted on animals) every calorie we avoid means about 30 seconds extra life.

The „French paradox” is a very good example for this matter. Only 7% of French people are obese (as compared to more than 22% of all Americans) although they do not eat only salats all day. French people, like every one else, like to smoke, drink wine, eat food products high in calories (buttered croissants, goose livers, pastries, etc.). The only difference is that they eat less of everything as they are used to serving smaller portions.

Researchers found that an average food portion in Paris has about 270 g, while in Philadelphia an average food portion has about 350g, an American hotdog is about 60% larger that a French one, a soft drink is 52% larger in US as compared to France, etc.

Related to the upper mentioned conclusion, Paul Rozin, a psychologist at the University of Pennsylvania, stated that „people tend to consume what is put in front of them, and generally consume more when offered more food”.

As sometimes we may find it difficult to reduce and sustain the intake of calories, we thought that presenting some tricks that might help us reduce the quantity of food we eat and prevail in the battle with calories would be healpfull.

1. Eat less, but more often. Is better to eat smaller portions than few large ones because in this way food is properly digested and nutrients are better used. When we eat much, the body cannot effectively “process” all the food.

2. Drink water before you eat. This will make you feel full and will decrease your appetite.

3. Eat in smaller plates. The main advantage of a smaller plate is that it gives the impression of a normal serving although it holds less food. When going to a restaurant switch the dinner plate with a salad one, which is smaller.

4. Brush your teeth. Some people might refuse to have a quick snack or even a meal when their teeth have just been brushed and feel clean.

5. Include more vegetables in your meal. Eating more vegetables can make us fell satiated even if few calories are assimilated. So, look in your meal for ingredients that can be substituted with vegetables.

6. Count calories intake. First of all, it will help you keep track of how many calories have you assimilated during the day and how you can allocate the remaining ones for future meals. Secondly, it might motivate you to reduce the number of calories assimilated daily. You can also practice this when going out for groceries in order to purchase “lighter food products”.

7. No more sugar. Sugar is a very important source of calories, causing an increase in appetite. In 100 g of sugar there are approximately 400 calories. Try to replace as much as possible products containing sugar with sugar-free similar products (e.g. replace soft drinks with sugar-free juices, still water, etc.).

8. Eat slower. The body must have time to process and fully estimate the quantity of food that is eaten. When we eat fast, we sometimes might not realize that we are satiated.

9. Say NO to chips, snacks, breads, etc. Besides the fact that such products are well know for their “weight attraction” due to their ingredients, such products can make us want to eat and drinks more (especially salted ones).

10. Chew gum. Chewing sugar-free gum can give us the impression that we are eating. So, when hunger strikes, try first some gum.

11. Avoid foods cooked in oil. Although sometimes fried means tasty, we should bear in mind that oil has a lot of fats and calories (there are more than 100 calories in a spoon of oil). Try to eat as much as possible baked, barbecued foods.

12. Avoid snacks. You will eat less if you have a normal meal as compared to having several snacks before or after meals. So, try to impose a fix schedule in terms of meals.

13. Go for more taste and less quantity. Try to keep as long as you can the taste of something you want to eat in your mouth. For example, if you freeze chocolate, it will melt more slowly in your mouth and you will fell like you have eaten more.

In the modern society, people have less and less time to cook their own food. This is why fast-food outlets and restaurants have become more popular. However, is this a healthy eating habit?

Nutritionists underline that some food products are a real nightmare for our health. These food products contain high quantities of saturated fat, nitrates, sugars and salt and, therefore, can lead to cholesterol level increase. Long-term consumption of such food products can cause weight increase and also various diseases. Moreover, these food products don’t ensure the necessary daily intake of vitamins and minerals.

In this respect, we thought that a list with the 8 most unhealthy food products would be of interest to you:

1. Burgers
2. Bacon
3. French Fries and Potato Chips
4. Hot Dogs
5. Doughnuts
6. Margarine and butter
7. Sodas
8. Cookies and cakes

1. Burgers

Burgers have a lot of fat and calories and can drastically increase the level of cholesterol. Difference may occur among restaurants in terms of fat and calories contained by burgers. Depending on cooking methods and ingredients, a regular hamburger with condiments, vegetables and without mayonnaise has about 280 calories (about 14% of the needed daily value) and more than 13 grams of fat (about 20% of the needed daily value).

A large double cheeseburger with condiments, vegetables and mayonnaise has about 900 calories (45% of the needed daily value) and more 50 grams of fat (80% of the needed daily value). Still, the most negative aspect is that most fat are saturated fat which are some of the unhealthiest type of fat.

The worst ingredient of the burger is mayonnaise, which consists of 70-80% fat. If you do like burgers and don’t consider giving up on them, ask something without mayonnaise and you will save about 200 calories and 12 grams of fat. Burgers have a lot of salt, so they are not good for those suffering from high blood pressure. Also, burgers are not recommended for pregnant women.

2. Bacon

One ounce (28 grams) of fried bacon has about 150 calories and more than 10 grams of fat. Regular consumption can cause a rapid weight-gain and cholesterol level increase. Also, the high level of saturated fat and sodium make it unhealthier.

In addition, processed meat products like bacon and hot dogs are added nitrates to preserve colour and maintain microbial safety. Even though nitrates don’t have harmful effects on the human body, in the presence of amino acids present in our stomachs it can convert into carcinogenic chemical compounds called nitrosamines. Vitamin C inhibits this conversion and, therefore, if you do eat food products with nitrates, it would be better if you eat/drink also something rich in Vitamin C at the same time (like orange juice).

3. French Fries and Patato Chips

French fries generally have about 400 calories and 20 grams of fat. However, some fast-food outlets serve fries with even more calories and fat. French fries contain saturated fat and, due to the high oil temperature in which they are fried, they also contain high levels of trans fat. Trans fat are known to increase the risk of heart diseases and accelerate the aging process. Also, heated carbohydrates in French fries contain acrylamides, a potential carcinogen substance. In addition, French fries have a lot of salt which can cause strokes and stomach cancer.

Potato chips also contain acrylamides. One bag of 225 grams has 1,200 calories (more than half the number needed per day) and 85 grams of fat (130% of recommended fat per day). Still, the worst aspect is that such food products have 25 grams of saturated fat, 5 grams more than a person should have per day. Numerous experiments have demonstrated that saturated fat raises cholesterol level and increases the risk of heart diseases.

So, let’s say that you share the chips with someone else. That means you get 600 calories, about 42 grams of fat (65% of the daily needed value) and about 12 grams of saturated fat (62% of the daily needed value). In order to get 25% of the daily needed value of saturated fat (5 grams), 26% of fat and 240 calories, you have to share chips with other four persons. Unbelievable, but all this are included in just a quick snack.

Getting chips with no fat made with olestra (fat substitute) isn’t good either. Olestra can bind with vitamins A, D, E and K and eliminate them from the body.

If you are just addicted to potato chips, try the ones made of dried potatoes. They have the same amount of calories, but half the amount of fat. However, it’s best just to replace them with some fruits.

4. Hot Dogs

A plain hot dog has about 250 calories and 14 grams of fat (which includes saturated fat). The hot dog meat generally contains pork or beef and sometimes pork mixed with chicken. The high content of sodium, fat and nitrates make it a very unhealthy choice.

5. Doughnuts

One normal-size doughnut has about 250-300 calories and 10-20 grams of fat, depending on its type. Doughnuts are tasty but they have no nutritional value whatsoever.

Because they are fried in oil, doughnuts have a lot of trans fat. Also, they contain high quantities of sugar and refined flour and are made with partially hydrogenated oil. The saturated fat and trans fat that doughnuts contain increase heart diseases risk.

What is interesting about doughnuts is that they have high levels of carbohydrate which releases serotonin and dopamine, two brain chemicals associated with mood and pleasure.

6. Margarine and butter

These are two different food products which are unhealthy for two different reasons. But since they substitute each other, they deserve the same place.

Margarine is basically hydrogenated fat. One tablespoon of margarine has about 30 calories, 3.5 grams of fat and 0.5 grams of saturated fat. Hydrogenated fat are high in trans fat.

Butter has less calories and fat and doesn’t have dangerous trans fat levels. However, it does have high amounts of saturated fat (about 1.5 grams per tablespoon).

Both trans fat and saturated fat increase cholesterol level along with the risk of heart diseases.

7. Sodas

Sodas are nothing but water, sugar, artificial food colours and artificial flavours. The high amount of sugar from a can of soda gives you about 150 calories. Most sodas contain 30 milligrams or more of caffeine. Sodas have become a major problem due to their high popularity. People of all ages drink one up to five or more soft drinks per day. The dangers of sodas are weight gain, diabetes, tooth decay and others.

If you don’t want to give up on them, consider the sugar free soda or switch to fruit juices.

8. Cookies and cakes

Many cookies and cakes are made with hydrogenated fat and contain a lot of calories. Just one chocolate chip of one ounce (28 grams) has about 130 calories and 7 grams of fat, 4.5 grams of which is saturated fat (more than 20% of the daily needed value). One cupcake has about 200 calories and 8 grams of fat.

Of course, whenever you’re craving for something sweet, you can choose a cake with fruits, which is healthier.

Conclusions

An average person needs about 2000 calories (about 1,600 calories for women and about 2,200 calories for men), 65 grams of fat and can handle about 20 grams of saturated fat per day.

Let’s say that you have bacon, eggs and toast for breakfast. How many calories do you get?

Worst case scenario:

4 oz of Bacon (600 calories, 40 grams of fat, 15 grams of saturate fat) + 2 Eggs (200 calories, 15 grams of fat, 4 grams of saturated fat) + two slices of toast (150 calories) + 1 Biscuit (100 calories, 5 grams of fat, 1 gram of saturated fat) = 1050 calories, 60 grams of fat, 20 grams of saturated fat.

If at lunch you go to a fast food outlet and order a burger with french fries and a soda, what do you get?

Worst case scenario:

Double hamburger, with condiments, vegetables and mayonnaise (950 calories, 58 grams of fat, 21 grams of saturated fat) + large french fries (530 calories, 28 grams of fat, 6 grams of saturated fat) + one medium soda (180 calories) = 1660 calories, 86 grams of fat, 27 grams of saturated fat.

Let’s say you eat a dessert. If we add chocolate chips (230 calories, 12 grams of fat, 5 grams of saturated fat) it becomes a total of 1890 calories, 91 grams of fat, 32 grams of saturated fat.

Best case scenario:

Hamburger with condiments and vegetables (280 calories, 13 grams of fat, 4 grams of saturated fat) + one small size french fries order (270 calories, 14 grams of fat, 3 grams of saturated fat) + one medium soda (180 calories) = 730 calories, 27 grams of fat, 7 grams of saturated fat.

You do the math….!!!

Of course, the best case scenario would be to order something totally different, like a chicken salad or grilled fish with a diet soft drink and fruits as dessert.

Since grapes season approaches, I thought it will be interesting to see what health benefits these fruits can provide.

Grapes were first cultivated in Europe 6,000 years ago. They got to America with the help of Franciscan monks, who used them for the purpose of making sacramental wine.

There are over 50 varieties of grapes that are cultivated as table grapes and over 60 varieties of grapes cultivated for wine making.

The nutrients contained by grapes are different from one kind to another.

Still, we can say that grapes are 70-80% water and 15-30% sugar (fructose and glucose) (for more details on the use of glucose in the human body, please visit www.the-perfectshape.com/2007/05/26/2-of-the-most-important-elements-in-fruits/ ).

Additionally, grapes also contain the following nutrients: phlobaphene, quercetine, gallic acid, silicic acid, anin, glucosides, salicilic acid, phosphoric acid, oxalic acid, pectins, tannic substances, calcium, magnesium, manganese, iron, vitamin B1, B2, B6, B12, A, C, P, PP, K, enzymes and folic acid.

As we can see, grapes are a great source for numerous nutrients. But this is not all…important nutrients are also contained by grapes seeds (tannic substances, lecithin, phlobaphene and fatty oil), grape skin (tannic substances and oils) and even grapes leaves (sugar, carotene, tannic substances, potassium, sodium, silicon and iron).

In 100g of grapes there are:

1. Calories: 60;
2. Carbohydrates: 15 g;
3. Sugar: 15 g;
4. Proteins: 21g;
5. Fat: 21g.

The main 4 health benefits of grapes are:

1. HEART DISEASES

Numerous studies have been conducted focused on the impact of grapes in preventing or slowing down heart diseases.

About 20 years ago, scientists discovered that French people had less heart related health problems than other countries all around the globe. This discovery was called the French Paradox. The main explanation for this was that French people drank red wine with their meals.

Since this discovery was made, more than 300 other studies were carried out, proving that red wine or grapes juice can reduce the risk of heart diseases in time.

It seems that grapes juice or wine block the artery clogging effects of fatty food products.

Coronary heart diseases occur when plaque accumulations build up on the walls of arteries. This can lead to a blockage of vessels supplying blood to the heart (or brain) causing heart attacks (or strokes).

Antioxidants in fresh grapes, known as polyphenols, are responsible for preventing the accumulation of oxidized cholesterol (this was proven in a study that was published in the Journal of Nutrition).

Resveratrol, a polyphenol contained by grapes, protects against arterial wall damage. Another interesting nutrient contained by grapes is pterostilbene. Researchers discovered that this compound can reduce cholesterol and triglycerides by affecting enzymes responsible with the regulation of fat level in our blood.

Other interesting compounds are saponins, located in grapes skin. These substances bind with cholesterol, preventing in this way its absorption into the body. Also, saponins seem to be able to block inflammations.

And this is not all… By drinking grapes juice we accumulate another antioxidant called alpha-tocopherol, a substance that increases blood antioxidant activity by 50%.

Referring to the selection of grapes, it seems that red grapes are the healthiest and best to eat in order to prevent heart diseases.

2. CANCER

Grapes seem to be very good cancer fighting fruits.

They contain high levels of caffeic acid, a very strong cancer fighting substance.

Bioflavonoids, another nutrient contained by grapes, facilitate the absorption of vitamin C into our bodies and help vitamin C maintain healthy connective tissue in our bodies. They also function as antioxidants, by protecting vitamin C from oxidation and by preventing ruptures in capillaries.

Bioflavonoids provide strength to our cells in the battle with cancerous cells and also help kill cancer cells.

The early mentioned nutrient, resveratrol, also helps in preventing cancer, especially liver, lung, breast and prostate cancer.

As for heart diseases, red grapes are best for cancer prevention.

3. VIRUSES

In a study conducted at Erciyes University in Turkey, scientists discovered that grapes have an effective antimicrobial action. The study revealed that this action applies for certain bacteria, like Stoph and the famous E. coli.

Additionally, the high concentration of tannin, another polyphenol contained by grapes, can help fight viruses and tumors. Tanin is absorbed in the intestinal tract, where it is most effective in fighting viruses.

4. AGING

Although we have found that resveratrol has a lot of health related benefits, the list is not over yet.

As we have previously discussed, resveratrol is a natural antioxidant that can help reduce heart diseases, the risk of cancer and even brain diseases like Alzheimer’s.

Besides these benefits, resveratrol seems to influence genes controlling the aging process.

According to Harvard Medical School researchers, this substance can restrict calories intake. It activates enzymes that slow aging, thus increasing DNA stability and extending life span by 70%.

Grapes can contribute to reducing the risk of loss of eyesight (a major problem among the elderly). By increasing grapes intake we can reduce the risk of macular degeneration (the main cause of vision loss) by 30-40%.

Although it seems that grapes can have a huge positive effect on the human body, there are some RESTRICTIONS/ WARNINGS regarding their consumption. Here are some of them:

1. Neither grapes, nor grapes juice are recommended for persons suffering from stomach ulcers, diabetes and obesity;
2. Eating grapes or drinking grapes juice can cause dental problems. If you have a cavity in a tooth, it is not recommended to consume grapes, as they will intensify the destruction process of the tooth;
3. Grapes cannot be consumed along with a relatively large number of food products, like: milk, fish, beer, mineral water, melons, etc. The combination of these kinds of food products with grapes can cause serious stomach problems.

The origin of apples is not well known, however there are records of apple crops from ancient Egypt. There are also traces of apples in other Caspian Sea civilizations and China. The word “apple” comes from the old English æppel and it could be one of the oldest English word to come from a Indo-European form.

The largest apple producer in the world is China with about 40% of the total production. The second producer is the U.S. with more than 7.5%. Other leading apple producers are Turkey, France, Italy and Iran. 60% of all the commercially sold apples in the U.S. are grown in Washington state.

Apples are a good source of dietary fiber and vitamin C. One medium sized apple has about 13% of the recommended daily value of dietary fiber and 11% of vitamin C. One apple can supply you with 72 calories, two of them being from fat. Other nutrients that the apple has are vitamin K, vitamin B6, Calcium, Iron, Magnesium, Phosphorus and Potassium. Apples are 85% water. Apples contain carbohydrates which may increase blood sugar levels.

“An apple a day keeps the doctor away.” Today, this old proverb in backed up by science. Research suggests that due to the Vitamin C and other antioxidants in apples, this fruit may reduce risk of cancer by preventing DNA damage. Also, fibers control cholesterol levels helping with heart disease and weight loss.

Diets low in fat and high in fiber are associated with lower incidents of prostate cancer. Phytoestrogens are preventive agents against prostate cancer. One class of phytoestrogens is flavonoids, which are found in a high proportion in apples, onions and tea leaves. According to a study by Mayo Clinic in 2001, quercetin, a flavonoid found in apples, prevents growth of prostate cancer cells.

A study by Cornell University indicated that phytochemicals from apple skin inhibit the reproduction of colon cancer cells.

The National Cancer Institute stated that foods containing flavonoids can reduce lung cancer risk by 50%. Scientists at the Cancer Research Center of Hawaii stated that “foods rich in certain flavonoids may protect against certain forms of lung cancer.” Also, British studies indicate that eating apples is good for lung health. A study shows that people who ate five apples per week had better lung function and lower risk for respiratory disease. According to the University of Groningen, apples can reduce the risk of COPD (chronic obstructive pulmonary disease) at smokers by 50%. COPD makes its victims gasping for breath. Dutch scientists studied if the flavonoids (found in a high amount in apples and tea) could help against COPD. Their results were that a high intake of catechins (a flavonoid) and solid fruits are beneficial against COPD.

Finnish researchers have studied the effect of the flavonoid quercetin on cardiovascular diseases. It was concluded that being a major source of quercetin, apples could decrease the risk of thrombotic stroke.

The same researchers associated the dietary consumption of flavonoids with heart attack cases and stated that people with very low intake of flavonoids are more exposed to coronary disease. Dutch scientists studied the effect of the catechin flavonoid found in apples, tea and chocolate. They concluded that intake of catechin may reduce risk of ischemic heart disease.

A recent study on more than 34,000 women published in the March 2007 American Journal of Clinical Nutrition, concluded that three foods rich in flavonoids (apples, red wine and pears) lower the risk of mortality for coronary heart disease and cardiovascular disease. Flavonoids are also found in other fruits and vegetables, tea, nuts, seeds, herbs and spices. Even thou the study focused on postmenopausal women, groups of all ages are encouraged to eat more fruits and vegetables, including apples.

Also, many studies have shown that apple consumption reduces the blood cholesterol. The substance responsible for this is thought to be pectin found in also other fruits and vegetables. A study at University of California at Davis showed that apple juice inhibits oxidation of harmful cholesterol. The specific substances that acted this way are not yet known, but both fresh and commercial apple juices inhibited LDL oxidation.

A group of apple compounds could protect the brain from damage that causes Alzheimer and Parkinsonism. Apple phenolics found in fresh apple can protect nerve cells. Research from University of Massachusetts Lowell suggests that apple consumption can protect brain cells from age related memory loss. There were performed tests on mice that confirmed that apple juice protects against oxidative brain damage. The mice with apple juice diet had significantly better results at the maze tests than the other mice. However, more research is neded.

Also, other studies suggested that apples may also help with wrinkles. Sun caused skin damage may be repelled with consumption of fruits like apples and prunes, vegetables and olive oil. Meat and butter have adverse effects.

A Japanese study on animals suggests that procyanidin, a chemical compound in apples may help with hair growth. However the results were inconclusive to make an assumption on the effects of procyanidin on humans.

Apples can also clean teeth, but the malic acid in the fruit is capable of eroding teeth over time through excessive consumption.

The seeds are poisonous because of the small amount of amygdalin, however it won’t have any toxic effect unless eaten in a high quantity.