A good and healthy packed lunches consist of five ingredient groups-one for each finger. Remember ' the hand ' when you shop and when you looking for food for the lunch box.
The fingers consist of:
Green-Green Salad or cold meat
Bread-preferably brown bread or wholemeal bread
Cold meats-meat, cheese or egg
Fish-at least one kind of fish cold cuts
Fruit-it is fresh and sweet
It is an ingredient for each finger. The handful of easy-to-remember, both when buying into – no shopping list, and when it lubricates the lunch box.
Typically we forget to buy in to the lunch box, when we are in the supermarket and thinking: "what should we have for dinner". The five fingers is a simple memory model for what should be in the lunch box, and it is the same mnemonic regardless of whether or not the lunch box is for a child or an adult, male or female, whether it is traditional or experimental, whether to use few or much money on lunch box. When you have come through the whole hand, then you have a healthy lunch box-and you have complied with the 8 dietary guidelines.
Do you have something left over from yesterday
It is a good idea to use a leftover pizza or pie from supper in the lunch box. And an idea might be to do a little extra for supper-just to get the lunch box, e.g. a chicken leg or meatballs.
High-dose vitamin D is effective to reduce the risk of fracturesA vitamin D supplement would be effective in reducing the risk of bone fractures.The necessary doses would be well above the RDAs.
Bone fractures are common among the elderly in our rich countries. Many studies therefore looked at the impact of different nutrients on the risk of fractures or falls. Since it seems that calcium supplements do not prevent bone fractures. On the other hand the impact of vitamin D is poorly known due to conflicting results in studies. Researchers at the Hospital of Zurich in Switzerland have therefore sought to understand why and have published an extensive meta-analysis (analysis of a set of studies) of over 30 000 elderly people of at least 65 years to shed light on the true relationship between vitamin D supplementation and the risk of fractures. Their analysis reveals that vitamin D supplementation decreases the risk of fractures of the order of 7 to 30% with minimal use of 800 IU of vitamin D3 per day, or a little more that the recommended dietary allowances (RDA) in France for this age group (400 to 600 IU per day). In an editorial published in the prestigious New England Journal of Medicine the Pr Robert Heaney (Creighton University, Omaha, Nebraska) says that studies conducted to assess the effects of vitamin D does not sufficiently take into account the levels of vitamin D in the blood of participants before supplementation. Indeed, depending on the initial rate of vitamin D one same dose may have marked or imperceptible effects. Pr Heaney supports the principle of supplementation with vitamin D3 at doses ranging from 1500 to 2000 IU per day, especially in winter when the sun exposure no longer allows to synthesize this vitamin. A perfectly safe dose according to the researchers, even if it is substantially higher than the recommended dietary allowances (RDA).
Bone fractures are common among the elderly in our rich countries. Many studies therefore looked at the impact of different nutrients on the risk of fractures or falls. Since it seems that calcium supplements do not prevent bone fractures. On the other hand the impact of vitamin D is poorly known due to conflicting results in studies. Researchers at the Hospital of Zurich in Switzerland have therefore sought to understand why and have published an extensive meta-analysis (analysis of a set of studies) of over 30 000 elderly people of at least 65 years to shed light on the true relationship between vitamin D supplementation and the risk of fractures. Their analysis reveals that vitamin D supplementation decreases the risk of fractures of the order of 7 to 30% with minimal use of 800 IU of vitamin D3 per day, or a little more that the recommended dietary allowances (RDA) in France for this age group (400 to 600 IU per day). In an editorial published in the prestigious New England Journal of Medicine the Pr Robert Heaney (Creighton University, Omaha, Nebraska) says that studies conducted to assess the effects of vitamin D does not sufficiently take into account the levels of vitamin D in the blood of participants before supplementation. Indeed, depending on the initial rate of vitamin D one same dose may have marked or imperceptible effects. Pr Heaney supports the principle of supplementation with vitamin D3 at doses ranging from 1500 to 2000 IU per day, especially in winter when the sun exposure no longer allows to synthesize this vitamin. A perfectly safe dose according to the researchers, even if it is substantially higher than the recommended dietary allowances (RDA).
If you are suffering from foot pain it can really be a pain in the neck.. i mean foot. But now you can walk and stand comfortably thanks to orthotics you never need to worry about foot, cramps pain or plantar fasciitis and heel spurs again. Orthotics can support your foot and make walking more comfy. Not only that they are affordable too. No excuses. People wear orthotics for a wide range of reasons.. some wear them for regular everyday use to ward off foot pain, others maybe professional runners and athlete and use them to prevent injury and to even run faster. All this being said anyone can go out and get a pair for a relatively cheap price. "Yep!"
Intakes of sodium as well as a lack of physical activity would be associated with an increased risk of cognitive decline during aging.
Too much salt, too little physical activity... These habits known to be harmful to cardiovascular health may also, according to researchers at Baycrest in Toronto, altering brain function of senior citizens. 1262 Persons aged 62 to 84 years 3 years were monitored to determine the link between sodium intake, physical activity and cognitive function. Participants completed a questionnaire about their eating habits and physical activity was measured. At the beginning of the study as well as during follow-up (once per year), the cognitive function of the participants was assessed through the Mini-Mental State Examination. The results show that over time, the cognitive performance of seniors who consume less salt are better than those of senior citizens who consume the most. Moreover, inactivity, it is associated with a diet high in salt, is especially deleterious for cognitive function.
Increase its intake of potassium would reduce the risk of suffering from a cerebral vascular accident (CVA).
A meta-analysis published in the journal Stroke confirms the benefits of potassium on cardiovascular health. Increased intake of potassium, a compound found in fruits and vegetables, would be associated with a lower risk of stroke ischemic. Researchers at the Karolinska Institute in Sweden, reviewed 10 prospective studies including 268276 people to assess the relationship between intake of potassium and risk of stroke. Results: more potassium consumption is high, there is less risk of stroke. Consumption of 1 additional gram of potassium per day is associated with a 11% decrease in the risk of ischemic stroke, which is the most common form of stroke.
High salt intake may damage blood vessels.
An effect that would further increase the risk of high blood pressure.
The link between salt intake and the risk of high blood pressure is raised for many years. A new study led by Dr. John Forman, researcher in Boston and the Harvard public health school prompted further investigation. The researchers used data from monitoring over 4,000 people during a large study conducted in the Netherlands. They were able to obtain very precise data on in sodium intake (mainly provided by table salt and salt prepared products), on urinary excretion of uric acid and urinary excretion of albumin, two markers of the health of blood vessels. Analysis of the data reveals that more salt consumption is high, the risk of hypertension is high, jointly with accentuated elimination of uric acid and albumin. But the results go further because as Dr. Forman explained: "those who had a high salt intake have been more likely to develop hypertension if their levels of uric acid and albumin in the urine were high. But in people with the level of acid uric and albumin in the urine was low, the risk of developing hypertension was not noticeable. This suggests that only people who have damaged blood vessels will develop hypertension due to high salt intakes of food." Then he said: "If you take all these information, you can extrapolate that a high salt diet causes damage to blood vessels that can be observed by a rise of certain markers, then, if the high continuous intake, hypertension develops." The researcher said that it is still only a hypothesis which he hoped to demonstrate in the future. In the meantime, it recommends always consume less salt. A higher intake of potassium also seems to add benefits to a low salt diet.
We have long warned people against the damaging effects of a diet too rich in salt and too acidic as the consequences are numerous, as explained in the article "the modern diet is too acidic".
This time researchers at the University of Alberta at the Canada come to show the existence of a protein which controls the absorption and excretion of sodium and calcium in a simultaneous way. Dr. Alexander, who led the study explains: "when our body gets rid of sodium through the urine, our results suggest that it gets rid of calcium at the same time." This result is very important as we bring more in addition to sodium in our diet (via the added salt, Editor's note) which means that we are more in addition to calcium. Our results support the recommendation to a poor supply of salt."
For researchers this work show that the link between sodium and calcium is real and they explain why a diet high in salt increases the risk of osteoporosis and kidney stones. These results could also explain why calcium supplementation is not sufficient to prevent bone fractures.
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