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ISSUE 15 JUNE 2011

YOUR NUTRITION UPDATE

By: Maria Byron Panayidou

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Editorial: Have you ever thought of giving gifts? If you are like most people, you definitely have! But … what are the world’s greatest gifts? They are those with the most meaning, the ones money can’t buy, the ones that won’t cost us anything, but they are worth more than gold! 1.

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The first gift is Compassion. It is more than mere caring or concern. It is love in action. For example, someone at work is stymied by a problem and you have a spare moment, so you immediately jump in, without being asked, and offer a helping hand. Other examples include offering our seat in the train or bus to another, holding the door open for a young mother with a baby carriage trying to enter a building, and guiding an elderly or disabled person safely across a large street. Imagine the surprise and delight of others as we offer them these much needed gifts. A moment's reflection will reveal many other ways we can express our compassion. For instance, when someone else is trying to speak, we can offer the gifts of silence and a listening ear. Or when others are trying to express a dissenting opinion, we can agree with their right to have such a view, and use it to expand our own understanding, rather than try to convert them to our way of thinking. A second gift is that of Honesty. If it were a commodity exchanged in the Stock Market, its price would be on the rise because of its scarcity in the business world. We can make a big difference by helping to restore it. If we're in sales, instead of trying to sell a bill of goods, we can sell service, support, and knowledge. That is, we can be a help, rather than a hindrance. If we're asked about something we don't know, we can be honest and admit our ignorance. And if it's within our capacity to find the answer, we can make the effort to do so. In our personal relationships, honesty means keeping our word, avoiding gossip, not exaggerating our accomplishments and recognizing the achievements of others. It also means being true to ourselves or practicing integrity. In other words, we align our actions with our values. For instance, don't you think it's strange that we sometimes hurt those we love? To do so is dishonest, for it is not how we feel in our heart. Don't you agree that honesty is healing and dishonesty is hurtful? A third gift is that of Recognition. People are criticized more often than they are recognized. As a result, they are starving for recognition. Because sincere praise is as rare as diamonds, it has great value. When we offer praise, congratulations, and admiration, we are offering the gift of recognition. We are effectively saying, "The world is better off because you are here. You have value. I am honoured to know you. You make my life more enjoyable." How often do we express these sentiments to our family, friends, and co-workers? Isn't true that if we are silent, we are dishonest and unloving? A fourth gift is that of Interest. What do you imagine is the worst thing you can do to someone? It is not to hate them, for hate is sparked by jealousy or fear. Although highly negative, such feelings at least recognize them. No, the worst thing you can do to others is to ignore them. To deny their existence. To have no interest in them. While the gift of Recognition honours others for what they have done, the gift of Interest honours others for what they are. And what are they? They are fellow travellers on the journey of life. They have as much right to be here, as much value to the world, and as interesting a story to relate as anyone else. All we have to do is give them an opportunity to tell their story. Each person is but one facet in the gem we call life. When we express interest in them, we give them the opportunity to sparkle. Be especially aware of those diamonds in the rough that you have at home and call your children. A fifth gift is that of Sincerity. When we act compassionately, we grow joyful. When we are honest, we are at peace with ourselves. When we shower others with recognition, they recognize us for our kindness. When we express interest in others by asking them to tell us about themselves, we discover the wonder and beauty of the world. So, each gift we offer has its own reward. But one of the greatest gifts of all is that of Sincerity, for it is a beacon. When we act out of sincerity we act without desiring a reward. We offer each of the above gifts with no motive other than it is the right thing to do. Sincere people do not try to improve others, they just try to better themselves, but in doing so, they improve the world. Rather than trying to grab from life as much as they can, they try to add whatever they can. A sixth gift is that of Time. It is a priceless gift, for it is the only one that is a non-renewable resource. In each of our lives, there is a limited allotment of time. Once used, it is gone forever, never to be replaced. Since time is the stuff our lives are made of, when we spend time with others, we are giving the greatest gift of all, ourselves. When we encourage others and cheer them on, we infuse their life with meaning; we make their life worthwhile. What greater gift can we offer?

Each gift is not meant to be thought of in the abstract, but is meant to be lived. Not in the future, but NOW. Their primary purpose isn't to help those in desperate need thousands of miles away, but to lessen the fear and pain of those in our immediate circle of family, friends, acquaintances, and, even those strangers we meet each day as we go about our daily business.

Διεύθυνση: Προδρόμου 34, Έγκωμη, 2406, Λευκωσία Address: 34 Prodromou Street, Engomi 2406, Nicosia YOUR NUTRITIONAL UPDATE / Η ΔΙΑΣΡΟΦΙΚΗ ΢Α΢ ΕΝΗΜΕΡΩ΢Η Ownership: www.diatrofologos.com Ιδιοκτηςία: www.diatrofologos.com Monthly edition Μηνιαία ζκδοςη Editor in Chief, Diligence, Creation of articles & Design: Maria Byron Panayidou Τπεφθυνη ζκδοςησ, Επιμζλεια, Δημιουργία κειμζνων & ΢χεδιαςμόσ: Μαρία Βφρων Παναγίδου

The information contained in this e-newsletter is for educational purposes only. The content is not intended to substitute or replace professional medical advice, or treatment. Please check with your physician before using any information in this booklet. The information provided is based on recommendation and portrays the personal view of the writers.

Τηλέφωνο: 22456441 (Telephone) Τηλεομοιότυπο: 22678892 (Fax) Ηλεκτρονικό Ταχυδρομείο: (e-mail) Για τη Διατροφολόγο (Μαρία Βύρων Παναγίδου): youcandoit@diatrofologos.com Για γενικές πληροφορίες: info@diatrofologos.com Για ραντεβού: appointments@diatrofologos.com 2


Inside

Is your diet missing out on nutrition?

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Chewing our food!

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fruits: strawberries,

mangoes, goji berries, watermelon Horses sweat, men perspire, women glow!

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Infra Red Therm Lipolisis

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8 Isn’t your body worth protecting? The truth about high protein diets! 9

11 Learning time Famous quotes

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Vitamin D, get it...it’s free!!!

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VANILLA 14 15

Recipes of the month

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IS YOUR DIET MISSING OUT ON NUTRITION? The first few sun-rays have appeared in the sky and the first warm Sundays have arrived to remind us that the summer is not far away. And of course, thinking about the summer also reminds us about the “itsy, bitsy, teenie, weenie, yellow polka-dot bikini” we want to wear that hides nothing from the sun. But then again, we are reminded about the excess weight we have gained over the past year, and after the Christmas dinner’s and so forth, that we decide to go on a diet to fix things. Nothing wrong with that! However, we need to remember that embarking on a weight-loss diet can be a challenge as you exchange old habits for a new eating routine. And as you shift your eating patterns, you shouldn’t let vital nutrients slip through the cracks. Cutting back on food and calories doesn’t have to mean a nutritional nosedive. Therefore … Don't skimp on fat Many diets encourage decreasing fat consumption. By all means avoid saturated fat (found in animal products), but say yes - in moderation - to poly- and monounsaturated fats - the good guys. Fat helps with the absorption of fat-soluble vitamin A, vitamin D, vitamin E, and vitamin K. It’s also a concentrated source of energy, and the essential fatty acids in fat are vital for many important body functions. Reach for foods rich in omega-3 - an essential polyunsaturated fat. Good sources are flaxseed and its oil; walnuts; oily fish such as salmon, mackerel, and tuna; and hemp oil. Fill up on fiber To curb hunger between meals, bulk up on high-fiber foods such as fruits, vegetables, legumes, and whole grains. Fiber gives you a feeling of fullness and slows digestion. When food moves slowly through the digestive system, blood-sugar levels remain on an even keel, thus insulin levels are not skyrocketed causing us to feel hunger and crave for sweets. Filling up on fiber also requires that we drink enough fluids during the day. Fluids should come mainly from water and freshly squeezed fruit juices. If we deprive ourselves of water, then the fiber will cause constipation and flatulence. Vitamins for vigor Exercise goes hand in hand with dieting and will help you reach your weight-loss goals more quickly. Don’t fall prey to low energy levels due to your lower calorie intake. Pack your diet full of B vitamins, which assist in many bodily functions, from energy production to regulating metabolism to overseeing thyroid and adrenal function. Include the following B-vitamin foods in your diet: whole grains, beans, eggs, yogurt, green leafy vegetables, almonds, avocados, poultry, broccoli, brewer’s yeast, nuts, and fish. Calcium: the powerhouse mineral Recent studies have linked calcium intake to weight loss. Whether or not further studies bear this out or not, calcium remains a critical nutrient, especially for women. Calcium is vital to the formation and growth of the bones and teeth and helps to prevent osteoporosis, among its other roles. Get your calcium from green leafy vegetables, tofu, canned salmon, and nuts. Lesser-known minerals are also hard at work keeping your body healthy and running at top speed. Trace mineral chromium assists in stabilizing blood-sugar levels and is found in brewer’s yeast, egg yolks, beef, hard cheeses, and whole-grain breads. Zinc supports protein synthesis and is essential to the formation of insulin. Zinc sources include Brazil nuts, shellfish, eggs, and lean meats. Manganese helps regulate cholesterol metabolism and blood glucose and is found in wheat germ, spinach, split peas, nuts, and oatmeal. I understand the urge and the need that you have, to feel and look good, while you stroll down the beach and all the eyes are upon you, but you need to remember that it’s better to have a few extra kilos and be healthy than be skinny and … suffering from a handful of vitamin and deficiencies. Further to that, the unfortunate condition is that these deficiencies are not easily spotted when they just appear, i.e. we don’t know we have calcium deficiency until osteoporosis knocks on our door. So, instead of dieting and depleting yourself of nutrients, it’s much better to follow the guidelines of a healthy nutrition plan! Be good to yourself!

CHEWING OUR FOOD!! Chewing is an extremely important, yet oftentimes overlooked, part of healthy digestion. Most people put food in their mouth, chew a few times and swallow their food, as if their sole focus was how quickly they could get their foods to their stomachs. Our mother's might have repeatedly told us to "chew your food", however most people do not do this well, probably out of habit, conditioning and attitude towards food. When the idea of sitting down for a relaxing meal that focuses truly on the enjoyment and nutritional benefits of food takes second fiddle to the pressures and stress of our modern-day, on-the-go lifestyles, it is no surprise that many people do not slow down when they eat and take the time to chew their food. Yet, in reality it doesn't really take much time and effort to chew your food, and what you get in return is well worth it with better health and a greater enjoyment of food being some of the rewards. Digestion begins in the mouth: Most people think that digestion begins in the stomach. Yet, with proper, health-promoting digestion, this process actually begins in the mouth. The process of chewing is a vital component of the digestive activities that occur in the mouth, inextricably linked to good digestion, and therefore, good health. The mechanical process of digestion begins with chewing: The action of chewing mechanically breaks down very large aggregates of food molecules into smaller particles. This results in the food having increased surface area, an important contributing factor to good digestion. In addition to the obvious benefit of reduced esophageal stress that accompanies swallowing smaller, versus larger, pieces of food, there is another very important benefit to chewing your food well that comes with its ability to be exposed to saliva for a longer period of time. The chemical process of digestion begins with chewing: Food's contact with saliva is not just important because it helps to lubricate the food, making it easier for foods (notably dried ones) to pass easier through the esophagus, but because saliva contains enzymes that contribute to the chemical process of digestion. Carbohydrate digestion begins with salivary alpha-amylase as it breaks down some of the chemical bonds that connect the simple sugars that comprise starches. Additionally, the first stage of fat digestion also occurs in the mouth with the secretion of the enzyme lingual lipase by glands that are located under the tongue. Incomplete digestion can lead to bacterial overgrowth: When food is not well chewed and the food fragments are too big to be properly broken down, incomplete digestion occurs. Not only do nutrients not get extracted from the food but undigested food becomes food for bacteria in the colon which can lead to bacterial overgrowth, flatulence and other symptoms of indigestion. Chewing relaxes the lower stomach muscle: Chewing is directly connected with the movement of food through your digestive tract, and in particular, with the movement of your food from your stomach into your small intestine. At the lower end of your stomach, there is a muscle called the pylorus. This muscle must relax in order for food to leave your stomach and pass into your small intestine. Sufficient saliva from optimal chewing helps relax the pylorus, and in this way, helps your food move through your digestive tract in healthy fashion. Chewing triggers the rest of the digestive process: Yet, the contribution of chewing to good digestion does not even stop there. The process of chewing also activates signaling messages to the rest of the gastrointestinal system that triggers it to begin the entire digestive process. This is because when chewing is a well-paced, thorough process, it can actually be said to belong to the "cephalic stage of digestion", the phase in which you first see, smell and taste your food. The length of time spent chewing the food is related to the length of the cephalic stage of digestion since with more extensive chewing the longer the food gets to be seen, tasted and smelled. Cephalic phase responses have been extensively analyzed in the research literature. The release of small messaging molecules that is critical for digestion, such as cholecystokinin, somatostatin and neurotensin, have been found to increase by over 50% just by the mere sight and smell of food. Additionally, research has shown how chewing, as well as the activation of taste receptors in the mouth, can prompt the nervous system to relay information to the gastrointestinal system to expedite the process of digestion. For example, stimulation of the taste receptors can signal the stomach lining to produce hydrochloric acid that helps in the breakdown of protein. Additionally, chewing signals the pancreas to prepare to secrete enzymes and bicarbonate into the lumen of the small intestines. Practical tips: For healthy digestion to occur, it is important to thoroughly chew your food. While various health professionals advocate distinct numbers of times you should chew food, I recommend more personal guidelines. I feel that instead of prescribing a set number of chews for each biteful, that people should instead get a sense of their own eating, and develop more of a relationship with their food, enhancing their own knowingness about what is best for their health. My suggestion is that you chew your food completely until it is small enough and dissolved enough to be swallowed with ease. A good rule of thumb is as follows: if you can tell what kind of food you are eating from the texture of the food in your mouth (not the taste), then you haven't chewed it enough. For example, if you are chewing broccoli and you run your tongue over the stalk and can tell that it is still a stalk or over the floret and you can still tell that it is still a floret, don't swallow. You need to keep on chewing until you can't tell the stalk from the floret. The benefits of thoroughly chewing your food will extend beyond improved digestion. It will cause you to slow down when you are eating, making more space for the enjoyment of your meal. Food will begin to taste even better when there is more focus and concentration on the process and act of eating. By chewing your food well, you will be able to better enjoy the benefits of the foods, their abundance of nutrients and great, lively tastes.

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FRUITS

STRAWBERRIES Packed with essential nutrients and antioxidants, strawberries rank in the top 20 fruits as they can boost health by reducing inflammation, boosting immunity and heart health, and help the body fight against certain diseases. Strawberries are an excellent source of vitamin C (more than one orange). manganese, fiber and iodine, and a good source of:       

Vitamins B2, B5, B6, and K Folate Potassium Magnesium Copper Phosphorus Omega-3 fatty acids

They also contain trace amounts of vitamin E, iron, zinc, and selenium while they are rich in anthocyanins, a phenol that helps protect against free radical damage that leads to heart disease and premature aging. Further, strawberries are high in ellagic acid, that has anti-cancer properties. An excellent source of insoluble fiber, strawberries promote satiation, a plus when trying to maintain or lose weight. Also, strawberries are very low in calories, and although those with blood sugar concerns may worry about strawberries spiking blood sugar, they are low in glycemic load and rank low on the Glycemic Index, thus they cause no problem.

MANGOES! Mangoes are rich in essential nutrients and antioxidants that boost immunity, promote heart health, and offer protection from premature aging since, unlike many fruits, they are rich in vitamin E. In addition, mangoes contain: 

vitamins A (beta-carotene), B6 (boosting immunity especially in the elderly, reducing the risk of kidney stones, improving brain function and alleviating the symptoms of PMS) , C, and K (regulates normal blood clotting, The Goji berry, otherwise known as wolfberry, is a small dried, red fruit coming from a plant known as lycium decreases risk of bone barbarum, grown in the Himalayas, in China, Mongolia, and Tibet. The berries taste like a cross betweenthe a raisin and a fractures and may reduce the risk dried cranberry; they are quite sweet which makes them an excellent addition to cereals and muesli. They can be eaten of blocked arteries). fresh, dried, or in juice form. They are exceptionally nutritious, hence the reason why you see them around.  potassium Goji berries are renowned for their strength-building, anti-ageing, analgesic, anti-viral, aphrodisiac, libido increasing  calcium properties. They are high in beta carotene which protects against cancer, heart disease, and the skin against the  phosphorus harmful rays of the sun. They are also rich in iron, vitamin C, E, B1, B2, B6, anti-oxidants (protecting against chemical  magnesium (essential for proper imbalances within the body), calcium (beneficial for healthy teeth and bones), copper, zinc, selenium, phosphorus, nervous, muscular and polysaccharides (boosting the immune system) and essential fatty acids (helping the brain and the central functioning, nervous and cardiovascular plays a role in lowering blood system and maintaining a natural hormone balance). pressure, promotes weight loss and help reduce the risk of metabolic syndrome).  copper  iron  zinc  fiber – lowering cholesterol and promoting healthy digestion.

Goji berries

Watermelon! No other fruit says summer like the subtly crunchy, thirst quenching watermelon. Although watermelons can now be found in the markets throughout the year, the season for watermelon is in the summer when they are sweet and of the best quality. Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. It is an excellent source of vitamin C and a very good source of vitamin A, notably through its concentration of beta-carotene. Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals. Free radicals are substances in the body that can cause a great deal of damage. They are able to oxidize cholesterol, making it stick to blood vessel walls, where it can lead to heart attack or stroke. They can add to the severity of asthma attacks by causing airways to clamp down and close. They can increase the inflammation that occurs in osteoarthritis and rheumatoid arthritis and cause most of the joint damage that occurs in these conditions, and they can damage cells lining the colon, turning them into cancer cells. Fortunately, vitamin C and beta-carotene are very good at getting rid of these harmful molecules and can therefore prevent the damage they would otherwise cause. As a matter of fact, high intakes of vitamin C and beta-carotene have been shown in a number of scientific studies to reduce the risk of heart disease, reduce the airway spasm that occurs in asthma, reduce the risk of colon cancer, and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis. A cup of watermelon provides 24.3% of the daily value for vitamin C, and, through its beta-carotene, 11.1% of the DV for vitamin A.

Mangoes are high in natural sugar, but they are low in Glycemic Load, meaning that they do not affect blood sugar like many other fruits. Finally, mangoes may also be a boon to weight loss efforts since they are high in water, providing a lot of food for very few calories (135 calories per mango).

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“Horses sweat, men perspire, women glow!” I know … this is a subject that's quite sensitive to many people: body odor. Here, we explore the link between the foods we choose to consume and the odor produced by our body (there is a direct correlation). With all the money spent each year on personal care products and deodorants, I'm amazed that there's almost no discussion about reducing body odor by changing our diet. In fact, when I've mentioned this subject to some people, they looked at me in bewilderment. They ask questions like "What do you mean; our foods control our body odor? Body odor is genetic!" Thus, what we need is a crash course in the underlying causes of body odor. We'll call it “Body Odor 101”, for short. Lesson number one in “Body Odor 101” is that what comes out of our body reflects what we put in. Body odor is something that's strongly affected by what's being emitted by our sweat glands. And remember, armpits are designed to sweat. I know that this may sound insanely simple, because everybody knows that armpits sweat, but what I'm saying is that armpits are supposed to perspire. Yet people go to great lengths to prevent their armpits from sweating using deodorant products. But there's more to it than just cooling your body temperature through perspiration - another function of the sweat glands in our armpits is to excrete toxins from our body. This is why sweating is an important part of maintaining optimum physical health. We have to give our body a chance to get rid of various toxins through a variety of metabolic processes. Those include urination, passing fecal matter, exhaling carbon dioxide and other toxins through the lungs, and, of course, eliminating toxins through the skin. The skin, remember, is our body's largest organ. Our armpits, then, actually have an important health function in getting rid of toxins. That's why we need to keep them open and unclogged by deodorant products. Sweating is good for you. But …what about the odor? Where does that really come from? The real cause of armpit odor is the intentional excretion of horrible toxins that our body is trying to get rid of. And by using deodorant products, we block the exit door and force those toxins to stay in our system! The way to eliminate body odor, then, is not to mask it with deodorant products, but rather to clean up our body from the inside out. In other words, if our armpits have a horrible raunchy smell, that's an indication that our diet needs some adjusting. Many deodorants and antiperspirants are made with aluminum in order to halt the perspiration of our sweat glands, and this aluminum is suspected of accumulating in the nervous system and ultimately contributing to nervous system disorders such as Alzheimer's disease. When we give up red meat, junk foods, fast foods and other dietary atrocities, we will no longer need deodorants! Foods that make us stink! Let's take a closer look at the causes of body odor. What foods really cause body odor in the first place? Red meat is the number one cause of body odor. Red meat causes stagnation in the body; it putrefies in the digestive tract and releases all sorts of toxins into the bloodstream through the large intestine. I've noticed that people who consume a large quantity of red meat on a regular basis tend to have much stronger body odor than those who avoid it. Overall, if you find a healthful vegetarian and put them side by side with a heavy meat eater in a sniff test, I'm confident your nose will lead you to the conclusion that the meat eater is the most offensive of the two. It's weird science, yes, but we are talking about a strange subject to begin with! As far as other foods that cause body odor, manufactured foods - those lacking fiber and made with refined white flour, added sugars, hydrogenated oils and other processed ingredients - are the big culprits. When we eliminate these from our diet and shift to a 100% healthful diet made of whole grains, massive quantities of leafy vegetables, fresh fruits, soy products, super greens, lots of sprouts, raw nuts and seeds, healthy oils and other similar healthful ingredients, our body odor will all but disappear in a matter of weeks. That's because a plant-based diet is an internal deodorizer. It's true: the chlorophyll and other phytonutrients will cleanse us from the inside out. Some of the best foods for that include parsley, cilantro, celery and all mint species. The aromatic herbs are also excellent: sage, rosemary, thyme, oregano, and so on. As a sidebar to the body odor discussion, all the things that come out of our body are strong indicators of our current level of health, as well as what adjustments we need to make in order to be healthier. It's very easy to smell our own armpits and get a sense of what's going on. Try going 24 hours with no deodorant. If you can't stand the smell from the outside, just imagine what your body smells like on the inside! Maybe it's time for some changes in your diet, don’t you think?

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INFRA RED THERM LIPOLISIS Τι είναι το Infra Red Therm Lipolysis®; Είναι μια ειδικής κατασκευής συσκευή εκπομπής θερμικών υπέρυθρων κυμάτων με τη μορφή ερυθρού φωτός. Πως λειτουργεί το Infra Red Therm Lipolysis®; Εκπέμπει ασφαλές, θεραπευτικό φως (ηλεκτροθερμία) το οποίο επιδρά σημαντικά στην επιτάχυνση της διαδικασίας καύσης και απώλειας λιπώδους μάζας από τον οργανισμό (σε συνδυασμό με αερόβια άσκηση μέτριας έντασης). Πόσο χρόνο θα πρέπει να διαθέτω; Ελάχιστος χρόνος χρειάζεται, εφόσον η κάθε προπόνηση με το Infra Red Therm Lipolysis® είναι πολύ σύντομη και διαρκεί μόλις 29 λεπτά! Σο Infra Red Therm Lipolysis® είναι αποτελεσματικό έως και 9 φορές στην καύση λιπώδους μάζας και στην απώλεια βάρους, σε σύγκριση με το τρέξιμο στον συμβατικό διάδρομο για 29’. Για περισσότερες πληροφορίες ή ραντεβού: Τηλ: 22-456441 Email: appointments@ diatrofologos.com

Walk for 29 minutes and you have the result of 4.5 hours of running!!! Does that sound like a miracle? Well, that’s exactly what the Infra Red Therm Lipolisis is. A miracle! Now you can too, melt that fat away and kiss it goodbye !!! 7


ISN’T YOUR BODY WORTH PROTECTING?     

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The truth about high protein diets! Protein is a vital nutrient, essential to our health. In its purest form, protein consists of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies. However, too much of a good thing may not be so good for you. Many people are putting their health at risk by eating too much protein. Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones. As important as protein is for our body, there are many misconceptions about how eating too much protein. The average Cypriot eats about twice as much protein than what is actually required. Some people, in the pursuit of thinness, are going on high-protein diets and are eating up to four times the amount of protein that their body needs. Protein deficiency is certainly not a problem in Cyprus. So exactly how much protein does your body really need? Much less than you think! According to the American Heart Association and the National Institutes of Health, as little as 50-60 grams of protein is enough for most adults. This breaks down to about 10 -12% of total calories. Your body only needs 0.8 grams of protein per kilogram of body weight. To calculate the exact amount you need, multiply your ideal weight by 0.8. This will give you your optimum daily protein requirement in grams.

they eat. For instance, a typical 3-ounce beef hamburger, which is small for Cypriot standards, contains about 22 grams of protein and 20 grams of fat. You achieve quick weight loss on these diets because of this high fat content. High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories. However, this type of protein and fat combination is not the healthiest. Therefore read on to find out the truth about high-protein diets, and when you do, you may want to reconsider about what your next “diet” should be! High protein diets are not new: In fact, high protein, low carbohydrate diets have been around since the 1970’s. Many people turn to these diets for help in losing weight. But it is important to ask yourself these questions: Do high protein, low carbohydrate diets work? Are they safe?

People on high-protein diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat. Most of these people are unaware of the amount of protein and fat that is contained in the foods

High protein diets are low in important nutrients and fibre: High protein, low carbohydrate diets are not good for health in the long run. Foods limited on high protein diets, like whole grains, vegetables and fruits, have vitamins, minerals and other nutrients that can help reduce your risk of diabetes, heart disease, cancer and other health problems. High protein diets are high in fat: High protein, low carbohydrate diets are usually high in fat, saturated fat, and cholesterol. Many people on these diets experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods. High levels of LDL cholesterol in the blood clog arteries and are the chief culprit in heart disease, particularly heart attack and stroke. So while you may lose weight in the short-run, you are putting your cardiovascular health in jeopardy in the long-run. You may also remember that most nutrition and health experts recommend a diet that is low in fat, saturated fat, and cholesterol to reduce your risk of heart disease and some types of cancer. High protein diets are bad for the bones:

High protein diets promote ketosis: High protein, low carbohydrate diets work by promoting ketosis. When stored fat is broken down too fast, a condition called ketosis occurs. Ketosis is caused by not eating enough carbohydrate and it can lower the appetite and cause weakness, constipation, nausea, vomiting and dehydration. When your body is dehydrated, you may suffer from headaches; feel tired, weak, or dizzy. High protein diets stress the kidneys:

Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight. Infants, children, pregnant and nursing women require a little more protein.

carbohydrate diet, it is probably because you are eating fewer calories. In the long run, the weight loss does not last. Many people who lose weight start eating the way they used to eat and actually gain all the weight back and sometimes they gain back even more than they lost.

High protein diet can put strain on the kidneys. Your kidneys will have to work harder than usual to flush out the extra protein in your body. High protein diets are not recommended for people with diabetes or kidney problems. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods.

High protein, low carbohydrate diets leach calcium from the bones. Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested. Losing calcium weakens the bones and increases the risk of osteoporosis and fractures. The bottom line: Be wary of diets that promise a quick fix or sound too good to be true. Aim for a long term plan. Your best bet for permanent weight loss and good health is to: 

Choose high fibre low fat foods like fruits, vegetables, whole grains, beans, low fat dairy products and lean meats, poultry and fish.  Limit high calorie snack foods like cookies, cakes, pastries, crackers, potato chips and snack chips.  Watch how much food you put on your plate.  Increase your activity throughout the day.

High protein diets promote temporary weight loss: When you are first on a high protein diet, you will lose weight fast, but most of the weight lost is actually due to water loss, not body fat. If you continue to lose weight on a high protein, low

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30 χρόνια Συνέπειας, Υπευθυνότητας και επιστημονικής Αξιοπιστίας! Σο Εργαστήριο μας, πάντοτε ανανεωμένο σε τεχνολογικό εξοπλισμό και επιστημονικές μεθόδους και με την εμπειρία των 30 χρόνων λειτουργίας του, έχει ως σταθερό και πάγιο στόχο, την παροχή αξιόπιστων υπηρεσιών σε ένα φιλικό και ανθρώπινο περιβάλλον. ΢το Εργαστήριο διενεργούνται παντός είδους Αιματολογικές, Βιοχημικές, Μικροβιολογικές, Παρασιτολογικές, Ανοσοβιολογικές και Ορμονικές εξετάσεις, καθώς επίσης και σειρά άλλων ειδικών εξετάσεων για την Σροφική Δυσανεξία, Αλλεργίες, Καρκινικούς Δείκτες, Ναρκωτικές ουσίες κλπ.

Επικοινωνήστε μαζί μας Διεύθυνση: Θεμιστοκλή Δέρβη 20, 2ος Όροφος, Γραφείο 203, 1066, Λευκωσία, Κύπρος Σηλ: (+357) 22 67 30 55 , (+357) 99 63 96 55 Υαξ: (+357) 22 67 57 50 Email: chemlab@cytanet.com.cy Σ.Θ.: 25738, 1311 Λευκωσία ΚΤΠΡΟ΢ Σώτος Σ. Μανναρίδης Διεσθσντής

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Learning time:

The purer the honey, the more difficult it is to store in the fridge, as it will turn whitish and it will harden. The reason for the whitish color is the crystallization of the glucose in the honey. It does not by any means decrease the quality of honey, but it makes it harder to dissolve in water and it is not as beautiful to look at. Thus, save the honey in the freezer. The lower temperatures prevent crystallization.

To keep the characteristic taste of potatoes during boiling, deep them, peeled or with the skin on, in salted water, covering them only up to about two thirds. The salt with maintain the color, add flavor and eliminate any solanine present. When cooked, drain them and add a touch of olive oil. Let cook for about 5 minutes and then you’ll have the perfect potato!!!

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Give a man a fish and you’ll feed him for a day. Teach him to catch fish, and he’ll have food all his life! Maimarides, 1135-1204, Jewish Philosopher

The receipt for “I can” is "I do" Marie Eschenbach,1830-1916, German scholarly

Happiness is not “always doing what you want, but always wanting what you do”

Leo Tolstoy, 1828-1910, Russian writer

What the caterpillar calls the end of the world, life calls it a butterfly! Lao Tse,6th Century B.C. Chinese philosopher

Famous quotes: 12


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Vitamin D … get it, it’s free!!! Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer, and even effects diabetes and obesity. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probably because it's free: our body makes it when sunlight touches our skin. Drug companies can't sell us sunlight, so there's no promotion of its health benefits. Thus, most people don't know the real story on vitamin D and health.

14. The sunscreen industry doesn't want us to know that our body actually needs sunlight exposure because that realization would mean lower sales of sunscreen products. 15. Even though vitamin D is one of the most powerful healing chemicals in our body, our body makes it absolutely free. No prescription required!

1. Vitamin D is produced by our skin in response to exposure to ultraviolet radiation from natural sunlight. 2. The healing rays of natural sunlight (that generate vitamin D in our skin) cannot penetrate glass. So we don't generate vitamin D when sitting in our car or home. 3. It is nearly impossible to get adequate amounts of vitamin D from our diet. Sunlight exposure is the only reliable way to generate vitamin D in our own body. 4. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet. 5. The further we live from the equator, the longer exposure we need to the sun in order to generate vitamin D. Canada, the UK and most U.S. states are far from the equator. Luckily, here in Cyprus, the larger portion of the year is spent under direct sunlight! 6. People with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That's why prostate cancer is epidemic among black men -- it's a simple, but widespread, sunlight deficiency. 7. Sufficient levels of vitamin D are crucial for calcium absorption in our intestines. Without sufficient vitamin D, our body cannot absorb calcium, rendering calcium and its supplements useless. 8. Chronic vitamin D deficiency cannot be reversed overnight: it takes months of vitamin D supplementation and sunlight exposure to rebuild the body's bones and nervous system. 9. Even weak sunscreens (SPF=8) block our body's ability to generate vitamin D by 95%. This is how sunscreen products actually cause disease -- by creating a critical vitamin deficiency in the body. 10. It is impossible to generate too much vitamin D in our body from sunlight exposure: our body will self-regulate and only generate what it needs. 11. If it hurts to press firmly on our sternum, we may be suffering from chronic vitamin D deficiency right now. 12. Vitamin D is "activated" in our body by our kidneys and liver before it can be used. 13. Having kidney disease or liver damage can greatly impair our body's ability to activate circulating vitamin D.

 Osteoporosis is commonly caused by a lack

Diseases and conditions caused by vitamin D deficiency:

 

  

of vitamin D, which greatly impairs calcium absorption. Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia. "Rickets" is the name of a bone-wasting disease caused by vitamin D deficiency. Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas. Obesity impairs vitamin D utilization in the body, meaning obese people need twice as much vitamin D. Vitamin D is used around the world to treat Psoriasis. Vitamin D deficiency is thought to cause schizophrenia. Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight. Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains. Our risk of developing serious diseases like diabetes and cancer is reduced 50% - 80% through simple, sensible exposure to natural sunlight 2-3 times each week. Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years.

What you can do: Sensible exposure to natural sunlight is the simplest, easiest and yet one of the most important strategies for improving our health. If we can understand the importance of vitamin D, we could drastically reduce the rates of chronic disease around the world. Sunlight exposure is truly one of the most powerful healing therapies in the world, far surpassing the best efforts of today's so-called "advanced medicine." There is no drug, no surgical procedure, and no high-tech procedure that comes even close to the astonishing healing power of natural sunlight.

Vanilla is one of the most popular flavoring agents not just for the kitchen but also due to its scent it is also very popular in the cosmetics industry. However, it’s not just “a pretty face” as vanilla could actually improve health. And here are some facts: 

The active compound in vanilla is vanillin, a polyphenol with strong antioxidant activity, which offsets some of the oxidative damage caused by a chemical called peroxynitrite, associated with Alzheimer’s and Parkinson’s disease. Thus, vanillin helps in keeping brain cells healthy. Vanillin is a diverse polyphenol, which means that it also packs a wallop against cancer growth and slows down cancer cell metastasis – the means by which cancer spreads to distant sites. Vanillin also prevents blood cells from assuming the abnormal sickle shape that causes so many problems for people with sickle cell anemia. Unfortunately, giving vanilla orally to sickle cell patients doesn’t work since the active ingredient is destroyed by the acid in the stomach. I guess we have to wait here …

VANILLA

And you can get it free of charge. That's why nobody's promoting it, of course!

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PASTA with WALNUT SAUCE

Delightful and fulfilling!

Ingredients: 500 g fettuccini 3 cloves garlic 2 tbsp fresh whole wheat bread crumbs 1 cup low-fat milk Salt and pepper to taste 3 tbsp extra virgin olive oil 1 cup whole walnuts 6 leaves fresh basil

Per serving: calories: 318, protein: 8 gm, carbohydrates: 29 gm, fat: 18 gm.

Procedure: Cook the fettuccini according to package directions and drain. Process the garlic, bread crumbs, milk, salt and pepper, and olive oil in a food processor or blender until the consistency of cream. Pour the sauce over the hot pasta, and toss. Garnish with the whole walnuts and basil leaves, and top with Parmesan cheese if desired.

Makes: 6 servings

GARDEN DELI SANDWICH

This is a simple sandwich and a good way to use cucumbers and tomatoes from the garden. Zucchini can be substituted for the cucumbers.

Ingredients: 4 tbsp light cream cheese 1 whole wheat pita bread 8 cucumber slices 4 tomato slices 1 cup alfalfa sprouts

Per serving: calories: 347, protein: 14 gm, carbohydrates: 45 gm, fat: 12 gm.

Procedure: Cut pita bread in half. Spread cream cheese inside pita bread. Add sliced vegetables and sprouts.

Makes: 1 serving

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youcandoit@diatrofologos.com

Εκδότης / Publisher: www.diatrofologos.com ΑΠΑΓΟΡΕΤΕΣΑΙ: Η ΑΝΑΔΗΜΟ΢ΙΕΤ΢Η, Η ΑΝΑΠΑΡΑΓΩΓΗ, Η ΜΕΣΑΔΟ΢Η ΟΛΟΤ Ή ΜΕΡΟΤ΢ ΣΟΤ ΠΕΡΙΟΔΙΚΟΤ ΧΩΡΙ΢ ΣΗΝ ΕΓΓΡΑΦΗ ΑΔΕΙΑ ΣΟΤ ΕΚΔΟΣΗ. © Copyright 2011.www.diatrofologos.com. ALL RIGHTS RESERVED. m. ALL RIGHTS RESERVED.

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June 2011 newsletter 15  

Your nutrition update from www.diatrofologos.com, your source of information on nutrition, health, fitness and lifestyle issues.

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