Vitamin D

An article caught my eye in one of the pharmacy journal. 
"Millions of dollars wasted on Vitamin D supplements"

In the study, the authors said that the high levels of spending on vitamin D supplements were "concerning" given that the vitamin could be obtained from alternative sources such as sunlight and food." 

My argument:

- Only a small amount gets absorbed from food, the form in food is Vitamin D2, not D3. Vitamin D2 is NOT an active form. 

- In summer, about 21% of Queenslanders are still Vitamin D deficient and they spent over 7 hours in the sun, according to a study. 

- Once the skin absorbs the vitamin D, it still needs to be transported into the liver and kidney before it becomes the active form. Have they considered the patients kidney and liver status?

- And what about the Single Nucleotide Polymorphisms (SNPs) in Vitamin D? SNPs in layman's term is gene mutation. We all have certain SNPs. Sometimes it works to our advantage, but sometimes not. If patient has the particular SNPs, they're not efficient in converting the Vitamin D from the sun. I don't think the authors have taken that into consideration. 

Super Nutritious Bliss Balls

Ingredients:
1/2 tsp Psyllium husk
1 tsp organic Chia seeds
90mL of filtered water
1/2 cup raw Almonds
1/4 Sunflower seeds
1/4 Pumpkin seeds
1 vanilla pod
1/2 cup Cacao powder
1/4  cup dessicated Coconut 
2 tbsp plant based protein powder
1 tsp Camu or Kakadu plum powder
1 tsp green tea powder
1/2 tsp super Green or Spirulina powder
A good pinch of sea salt
1/4 cup Sultanas
3/4 cup dates
(Makes about 30 small size bliss balls)

Method:

1. Soak the psyllium husk and chia seeds in water for at least half an hour. 
2. In a food processor or a good quality blender (I use BioChef blender), grind the almonds, sunflower and pumpkin seeds until you get a meal. 
3. Transfer the nut/seed meal into a large mixing bowl. 
4. Scrape the contents of a vanilla pod, and together with dessicated coconut and all the powders, add to mixing bowl. Use a spatula and mix well. 
5. Blend the dates and sultanas, until it forms a lumpy paste. 
6. Transfer the paste into the mixing bowl.  
7. By now, the psyllium husk and chia seeds would have formed a gel-like mixture. Add the sea salt into the gel mixture and stir well. 
8. Transfer the gel mixture into the mixing bowl.
9. With clean hands, mix the ingredients well and roll them into balls.
10. Refrigerate for at least three hours before serving.

Comment:

• If possible, try to use organic. All the ingredients I used were from our pharmacy Blooms The Chemist Nowra Mall. We do not normally carry organic vanilla pods on the shelf, but if you have trouble getting them, we can always order them in. 
• See my previous recipe on sprouted seed spread about soaking nuts and seeds. 
• I use a variety of superfood/anti-oxidant powders because I really want to "inject" as many nutrients as possible into this snack/treat. You don't have to use all the powders if you don't want to. Simply use more Cacao powder. 
• You can easily turn this into a nut free bliss ball by substituting the almonds with  1/2 cup Sunflower and 1/2 cup Pumpkin seeds.

Introductory Autism Talk at Bomaderry Preschool Fund Raiser

Written by Alvina Foo

By the time you read this, the statistic is probably already outdated. Nevertheless, it gives you a good idea of how fast these illnesses are progressing. We are faced with Childhood Epidemics. 

1 in 100 children diagnosed with Autism
1 in 100 children with ADHD
1 out of every 13 children diagnosed with asthma
1 out of every 20 children with food allergies
1 out of every 6 children suffers from eczema

As compared to some of the other developmental disorders, there is a rapid increase in Autism. Is Autism the tip of the iceberg in childhood illnesses?

What is Autism?

There are many types of autisms, there is not just the one type. Therefore, sometimes Autism is also called Autism Spectrum Disorder (ASD). Autism is a whole body, a biochemical and biological disorder. It is not a psychological disorder. 

The spectrum consists of Autistic disorder; Childhood Disintegrative Disorder; Persuasive Developmental Disorder - Not otherwise specified (PDD-NOS); Asperger's disorder and Rett's disorder. 

How would an autistic child present itself?

They are generally not very sociable. They have no interest in friends; avoid eye contact and prefer their own company. 

He or she may have problem communicating and may repeat words and phrases. 

An autistic child may display unusual behaviour such as, hand flapping; picky eating (sometimes only eating specific coloured food) and throw frequent tantrums.

They may have intense unusual interest in a specific topic which requires mechanical workings or be fascinated by facts and figures. 

This is an example of an autistic child…
"She always hated noise, people and busy places. She would scream, have a tantrum or cry because she was so overwhelmed."

Is there a single cause for Autism? Most people would like that answer to be a "Yes", then we can move on and find a cure for it. Unfortunately, it is a lot more complicated than that. I'm afraid we are looking at a multifactorial problem; genes interplaying with the environment. It cannot be a genetic epidemic, as this just doesn't occur in such a such period of time. Our environment, however has made drastic changes. 

The persistent organic pollutants (POPs), such as DDT and PCB persist for years in the environment. They are stored in fatty tissue and biomagnify up to 10 million times…yes, 10 million times through the food chain. Some sea creatures are deemed as so toxic that their carcasses must be treated as toxic waste. 

"Tests Find More Than 200 Chemicals in Newborn Umbilical Cord Blood"made the headline in Dec 2009 in the American Scientific journal. In other findings, of the 287 toxins they found in newborn babies, 180 are known carcinogens, 217 are toxic to the nervous system and brain. 

Kids are more vulnerable to environmental toxicants than adults because:

There are more hand to mouth behaviour; more exposure to the ground; immature immune and detoxification system and higher absorption and metabolic rate.

It is also less comforting to know that our Australian preschoolers have higher levels of pesticide residues than our counterparts in America and Germany!

The question is no longer "Are we toxic?" It is rather "How toxic are we?"

So...what can we do about it? 

There're some simple measures that we can do to reduce exposure:

• Remove shoes at home
• Wash our hands before eating
• Keep indoor plants
• Minimise food packaging
• Eat organic food if it is possible

In regards to the last point,there is data suggesting that toddlers eating mostly organic food have less than 1/6 the pesticide residues in their urine. 

With the permission of Dr Debbie Fewtrell (NZ), who by the way is a great teacher and a passionate doctor. I was able to share the case history with the audience and show by using a biomedical approach, that we may be able to help many of these children. 

See link for Sienna's story:

http://www.nzwomansweekly.co.nz/your-stories/weekly-people/our-autistic-daughters-new-life/

I am a member of a non-profit organisation called MINDD Foundation. They provide a lot of wonderful resources for carers and healthcare practitioners. If you think that they're an organisation worth supporting, please either become a member or make a donation and help them make a difference!

Vegetarian Thai Green Curry (Shared by Kate Brumerskyj, Dietitian)

Serves 4

Prep time 20 minutes

Cook time 18 minutes

Ingredients:

·      1 1/2 cups medium-firm tofu, cubed

·      1 green bell pepper, chopped into bite-size pieces

·      1 to 1+1/2 cups chopped asparagus OR green beans

·      generous handful cherry tomatoes

·      3/4 can light and creamy coconut flavoured evaporated milk

·      1/2 to 3/4 cup vegetable stock

·      1/2 cup fresh basil

·      2-3 fresh lime leaves

GREEN CURRY PASTE:

·      1 stalk lemongrass, thinly sliced

·      1/4 can light and creamy coconut flavoured evaporated milk

·      1-3 Thai green chilies

·      1 compressed cup chopped coriander/cilantro, leaves & stems

·      1 shallot, chopped

·      4-5 cloves garlic

·      1 thumb-size piece galangal OR ginger, sliced

·      1 Tbsp. soy sauce

·      2 Tbsp. fresh lime juice

·      1/2 tsp. ground cumin

·      1/2 tsp. ground coriander

·      1/2 tsp. ground white pepper

·      1 tsp. brown sugar

·      1/2 tsp. sea salt

Preparation:

1.     Place all 'green curry paste' ingredients in a food processor or blender and blitz to create a fragrant green curry paste (you may need to add more evaporated milk if using a blender). To make sauce by hand: Mince and stir all sauce ingredients together in a bowl, OR use a pestle & mortar to mash dry ingredients followed by liquid ingredients. Set aside.

2.     Place a wok or large frying pan over medium-high heat. Add 1-2 Tbsp. oil and swirl around, then add all the green curry paste you just made. Stir-fry 1 minute to release the fragrance.

3.     Add the tofu. Stir-fry until well saturated with sauce.

4.     Add the stock plus lime leaves. Stir and reduce heat to medium-low. Gently simmer 5 minutes.

5.     Add the evaporated milk, plus vegetables (except basil) and continue simmering 5-7 minutes, or until softened.

6.     Remove curry from heat and taste-test for salt and spice. If not salty enough, add a sprinkle more salt. If too salty for your taste, add another squeeze of lime juice. If too spicy, add more coconut milk. If you'd like it sweeter, add a little more sugar.

Serve directly out of the wok, or transfer to a serving bowl. Sprinkle over the fresh basil (slice larger leaves into shreds). Sliced red chili can also be used as a topping, or to add more spice. Serve with a low Glycaemic Index (GI) rice such as low GI brown rice or Doongara rice.

(Original recipe thanks to about.com)

Tips in maintaining healthy skin in winter

Healthy Skin in Winter

Winter weather can be harsh on your skin. In winter the skin produces less oil and with the drying effects of heaters being on in the home, long hot showers and the cold air outside, the skin can be further depleted of its natural moisture. This can cause the skin to feel tight and dry and even create a flaky appearance. See below for five tips on maintaining healthy skin once the temperature starts to drop:

1.       Get enough sleep

Getting plenty of sleep aids healthy skin. During the deepest stages of sleep, cell and tissue repair is at its peak. Limited or disrupted sleep patterns can dramatically affect the effectiveness of this restorative process.

2.       Moisturise

Be mindful that the skin can dry out very quickly indoors. Use a quality skincare moisturiser such as McArthur Complete Skincare Cream, regularly during colder months to prevent problems associated with dry skin.

3.       Avoid very hot baths and showers

It’s very enticing to indulge in a hot shower or bath on a cold day, but beware that the hot water can rob the skin of moisture leading to dry skin. Keep showers and baths lukewarm or alternatively if you like it hot, try and cut down the duration.

4.       Exfoliate

By exfoliating frequently you are stripping the skin of dead cells which allows the skin to retain extra moisture. Any moisturiser applied after exfoliation will therefore be more successful in maintaining healthy skin. 

5.       Take advantage of the power of natural ingredients

Natural ingredient such as pawpaw is high in vitamins A, C and E, antioxidants and enzymes which are essential for healthy skin. Try a combination of eating the raw fruit, plus applying products such as McArthur Natural Products.

Your thyroid medication…is it the dose for the season?

Some people's thyroid function could be affected by the seasons. So, if you are taking medication for hypothyroidism, your dose may need adjustment.

In winter, your body's requirement of thyroid hormone may increase. This may cause your Thyroid Stimulating Hormone (TSH) level to rise, your free T3 and free T4 to drop. 

This means that the dose you were taking during summer, may not be enough for you in winter. 

If you notice you "don't feel well" as the weather 

gets colder, it may be worth your while to get your 

thyroid function checked again by the doctor. 

Some physical symptoms and signs of hypothyroidism 

(this is not an exhausive list):

• Heart beats very slowly (bradycardia), slow pulse rate
• Dry skin especially on face, elbows and legs
• Problem regulating your body temperature
• Face is puffier than usual
• Hair loss
• Sluggish and slow to move
• Tired especially in the morning
• Slow to think and act
• Brittle and slow growing nails

Some conditions which may increase the demand of your thyroid medications like Thyroxine:

• Taking other medication, this includes Hormone Replacement Therapy (HRT), Oral Contraceptive Pill and Beta-blockers e.g. metoprolol, antenolol and propanolol
• Consuming a high protein diet
• Sudden increase in exercise or physical activity

Body Composition Assessment

Part of anthropometric assessment is the determination of body composition. The measurements provide information on muscle mass (lean weight) and fat reserves.

There are different methods of measuring body composition:

1) Calipers

2) DEXA

3) Hydrostatic weighing

4) Bioelectrical Impedance

Calipers

Pros: It is portable and most gyms offer for little or no cost. It is quick.

Cons: Some people may find it uncomfortable and invasive. The accuracy of the skinfold is dependant on the technician's skill as well as the calliper type and the skin fold prediction equation used. Results vary when done by different technician.

DEXA (Dual Energy X-ray Absorptiometry) 

Pros: This method is considered a gold standard because of its reliability, precision, and the fact that it is based on three body components (fat, muscle, bone) rather than two (fat and muscle) as in most other methods including hydrostatic weighing. It allows fat distribution throughout the entire body to be read in a single scan. 

Cons: Expensive and a person must lie perfectly still for 10-20 minutes while the scan is taken. You are exposed to radiation. DEXA is found mainly in research facilities and through some X-Ray services. 

Hydrostatic Weighing 

Pros: Done correctly, this method is also quite accurate and considered a gold standard. 

Cons: Hmm, uncomfortable to say the least! The test relies upon the person's ability to expel all oxygen from their lungs while submerged in a tank of water. Oxygen remaining in the lungs will skew the results. In clinical settings, this procedure is repeated a number of times, and an average is taken. The "tank" is expensive and the inconvenience to the user is considerable. Because of the cost, lengthy testing process, and physical burden to the subject, this method is more suitable for research studies. 

Bioelectrical Impedance

Bioelectrical impedance analysis uses a very small electrical signal to measure body impedance. The signal is conducted through the water contained in the body. Lean muscle has much more water than fat tissue and allows the signal to pass easily. It is measuring the resistance electricity varies between fat, muscular and skeletal tissue.Fat causes impedance or resistance to the signal. This is the method we use for body compostion assessment.

Pros: Affordable and relatively simple and quick assessment. The device we use produces very accurate results that are highly correlated with both DEXA and hydrostatic weighing. Measurements are very repeatable when tests are performed under consistent conditions. 

Cons: Some machine does not take into account of gender, therefore it is less accurate. The one we use does. This is important because men and women store fat differently around the abdomen and thigh region, the results can be less accurate as a measure of total body fat percentage.

Results are effected by hydration, such as alcohol or food consumption or alcohol, sleep, intense exercise, medication or pre-menstruation or simply having a very full bladder during the assessment.  

Test can be skewed if taken at different times of the day. For a more accurate result, test at the same time of day, preferably before meals, before training, and after hydrating.

How to get the greatest accuracy out of our monitor:

If your body is dehydrated, you will likely experience a higher than normal reading. If you are over-hydrated, you could experience a slightly lower reading. We suggest the following protocol:

• Take readings at least 3 hours after rising, eating a large meal, or exercising.
• Taking readings more than once per week is not beneficial since body fat does not change from day to day.)
• Average your readings for the month (if you're monitoring weekly)
• Compare average

Take readings once a week or month at the same time of day under the same conditions from month to month.By following this format, hydration fluctuations throughout the month will average out, and you will be able to better assess any real change in your body fat percentage over time.

FAQ

Is it safe to use the monitor if I'm pregnant? 

There is not enough research done on this population, so we do not recommend the use. Since there are dynamic physiological changes that occur during pregnancy, a pregnant woman cannot expect an accurate body fat reading.

I have a electronic medical device or implant, is it safe for me to use the monitor? 

You should not use the monitor if you have a pacemaker or other electronic medical implants . Non-electronic medical implants are fine and you may safely use the monitor. Any metallic implant in your body could affect the body fat reading, giving a slightly lower than normal reading. However, since the metal will continue to have the same affect on the reading each time you use the monitor; you can still use the monitor to successfully track the relative change in body fat over time.

Is this suitable for Body Builders or professional athletes? 

If you are an adult who has approximately 10 hours of intense physical activity per week and have a resting heart rate of approximately 60 beats per minute or less, you probably considered a professional athlete. 

You may obtain a higher than normal body fat reading. Despite this fact, you may still want to use our monitor to gauge their progress of losing body fat. The great repeatability of the product enables one to establish a baseline and use the product for "trending purposes" to assess loss or gain in body fat over time.