Knoware House

Eating out when you are on a restricted diet always has the potential for difficulty. Only yesterday I was reminded of this when we went out for a late Sunday meal.

As always we had spoken to the restaurant, in fact it is one I have used before. Gravy is the usual problem for a traditional Sunday roast dinner, however we were assured that the chef would produce a gluten free version. So far I have yet to find any catering establishment that produces a gluten- free Yorkshire pudding. If you know of one please let us know so we can spread the work through our website.

We had been putting a room straight after decorating all day, so were more than ready for our meal. All went well through the meal until ordering the desert.

Those who know me well know that I really enjoy the sweet course best of all and whilst I love fruit but will choose to have something different when eating out. I do get irritated when restaurants offer fruit/ fruit salad as the only option as it shows so little imagination.

Back to our meal. On the menu board there were two good gluten free options or so I thought, Eton Mess, which is a concoction of broken meringue, raspberries and whipped cream and a lemon cream brulee. I ordered the Eton Mess but as always asked the waiter to check it was gluten free.

A couple of minutes he came back saying that the only option I could safely eat was strawberries and cream. Not the end of the world but somewhat irritating if you have got your mouth in the right shape for something else.

Next of course there is the decision whether to challenge what is said or to go quietly. Mt sister had the Eton Mess; in fact they had served it up in a twille basket, which was of course made with wheat and so not gluten free. As for the brulee - who knows?

I think that in a society which is becoming ever more ready t sue when things go wrong restaurants get very nervous and in the end make decisions based on ignorance. I will be sending them my “What You Can And Cant Eat Food List” before I eat there again.

Gina Gardiner author of “Live Well Eat Well With Celiac Disease” writes from first hand experience of being a celiac. For more information or to sign up for our free monthly ezine go to http://www.celiacliving.com

Works as a professional life coach working with people developing their leadership skills, preparing people for promotion and supporting their ongoing development once in post. For more information contact gina.gardiner@ntlworld.com

Chenille award letters are a great way to dress up a letterman jacket or sweater. It is sturdy and colorful too.

Chenille is made from fringed silk threat in combination with wool or cotton. It is used for a number of products including patches, year dates, logos, bars, chevrons our customers to customize their varsity jackets use it. The letters are composed of two layers, heavy felt and the chenille is sewn into it the felt is usually a contrasting color. Custom chenille is a popular way to add an individual look to your jacket.

We can also make custom designs based on drawings you sent to us. These need approval before making so they may take a little longer than the stock designs. We do guarantee you are 100% satisfied with your custom designs too. Once they are completed, we will ship right to your door. Graduation Invitations and Accessories.

Awards for a job well done are many. Here at Gordon International, we carry numerous medallions, inserts for your letters, almost anything you can think of we have here. Check the site and you will be amazed at the amount of medals alone we have, many sizes to choose from, Pins and name badges, charms, all made with excellence in mind. Dark wood award plaques with gold, silver and bronze inserts you choose - many sizes and styles to choose from. There are key rings and chains too for many sports and professions.

Vitamin D is a fat-soluble vitamin like A and E. This vitamin is hard to
obtain from food. Luckily, sunshine is a significant source of this vitamin because UV rays from the sun trigger Vitamin D synthesis in the skin.

Vitamin D is tasked with the crucial role of maintaining normal blood levels
of calcium and phosphorus. By promoting calcium absorption, the vitamin
helps to form and maintain strong bones. It also has to work efficiently
with other vitamins, minerals, and hormones in order to promote bone
mineralization.

Because it acts as an overall guardian of the human skeletal system,
Vitamin D helps maintain a healthy immune system and regulate cellular
growth and activity.

Vitamin D Sources

One cup of Vitamin D fortified milk supplies one-half of the recommended
daily intakes for adults between the ages of 19 and 50 and one-fourth
for adults between the ages of 51 and 70.

Although milk is typically fortified with Vitamin D, this is not the case with
dairy products made from milk, such as cheese and ice creams. Some
ready-to-eat breakfast cereals, though, may be fortified with the vitamin.

Unfortunately, there are only a few commonly consumed foods that are
good sources of the vitamin and these are cod liver oil, salmon, mackerel,
tuna fish, sardines, margarine, egg, liver, and beef.

The classic Vitamin D deficiency diseases are rickets among the young
and osteomalacia among adults. Deficiency in this vitamin indirectly
causes osteoporosis since the vitamin is required to promote calcium
absorption in the body.

Lorna Mclaren has more information regarding vitamins at http://www.123-nutrition.com. There are informative articles regarding Herbal Alternatives and Health Food Supplements.

Meal sizes and frequency are very important. Over the years people are amazed by how much food I eat at work in a day and part of this can probably be explained by decent genetics but more importantly I make sure that I have a higher metabolism by eating more smaller meals.

Most people will eat Breakfast lunch and dinner or even less often as in the case of my parents where the only real meals are breakfast and dinner. I on the other hand eat at 7:30, 10:00 12:00 3:00 5:30 and 8:00. I have been eating six times a day for years. My only large meal is dinner the other feedings are smaller snacks even lunch and breakfast.

There are a few reasons to eat small meals often:

• One reason to eat a smaller meal is that your body can not metabolize as much food as the average North American eats so some is wasted and some is stored as fat.
• Secondly, if you go a long time between meals your body stores food as fat to get you between meals when your blood sugar drops.
• Thirdly, you blood sugar will fluctuate a lot during the day if you have a big meal then a long break and then another meal and you will feel your energy constantly going up and down.
• Fourthly, you can really vary what you eat and enjoy food more when you do not have four or five things to eat at a time.

Here is a sample of what my day will have for food:

7:30 Bagel and Natural Peanut Butter
10:00 Apple, protein bar, coke
12:00 Frozen lunch entrée or leftovers from last nights dinner
3:00 banana, chocolate bar and a granola bar
5:30 a regular dinner, Meat, vegetables and maybe desert
8:00 popcorn or fruit

You will notice that this is not the best diet, I really have some work to do still but the meals are spaced and the sizes are smaller.

Bill Nadraszky is a lifetime fitness nut you can find his ramblings about helath and fitness at http://www.nadraszky.com/fitness

The best weight training and cardio workouts will do very little if your diet is off. Make sure you have your diet optimized to build quality lean muscle, have the energy to power you through those tough workouts and drop that excess body fat. Try to get at least 25-30 grams of protein at each meal and consume small meals every 3 hours throughout the day for maximum results!

Try to focus on lean protein sources (chicken breast, turkey breast, egg whites) whole wheat starchy carbs (whole wheat pasta, brown rice, whole wheat bread) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

Eat several, small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day. Your body’s metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!

You can take a FREE diet analysis of your current nutritional plan here:

http://www.shapefit.com/diet-analysis.html

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

America’s major dietary deficiency - EFA a panacea for good health

Today you cannot so much turn a corner without seeing a sign on a fast food restaurant’s window boasting the “Low Carb” menu. You cannot read a magazine without seeing an ad for “Adkins friendly” foods. Everyone it seems is preaching the Low Carb Diet. You are told what not to eat in a sentence. “Lower your carbohydrate intake” they say, but no one is emphasizing what you should eat. As there is no such thing as an essential carbohydrate for life, we humans can do just fine without bread, rice and potatoes. However, this food group does provide very cheap and quick fuel and has been used throughout history to nourish armies and feed the masses.

Proteins and fats are “essential” and without some in our diet, humans would perish. So I am going to focus on an important component of the diet, once you have cut your carbs down. The American (for that matter the modern) diet is deficient in fats. Yes, fats. The once blacklisted lambasted substance that dieticians had viewed as the single culprit for obesity is now being viewed as the panacea for good health. There is a nationwide fat intake deficiency. Not any fat mind you as the fast food industry is an ample supplier of the “wrong kinds of fats.” I am speaking of the omega-3 fatty acids and since the 1850’s dietary intake of these fatty acids has taken a nosedive. The omega-3 Fatty Acids (n-3FA) is a structure different from the n-6 and n-9 FA that we are more prone to find in our French fries and double cheeseburgers. Sources of n-3FA are from animal (fish) salmon, mackerel, tuna, and sardines, and from plant sources such as Flaxseed and Borage oil.

First and foremost, fatty acids are crucial in fetal development and early childhood development from neonates to adolescence. The brain is mostly comprised of fat and requires fatty acids. In particular docosahexaenoic acid (DHA) as building blocks. When someone calls you a fat-head, take it as a complement. The more dietary fat you take in the better chances you have of developing a health central and peripheral nervous system. Recently companies that manufacture infant formula have added lipids high in DHA, Enfamil LIPIL for example. Studies show that children exposed to higher concentrations of fatty acids in their diet tend to do better scholastically.

The health benefits of Omega Fatty Acids (n-FA) abound. Much research was gathered by studying the Inuit diet with a ratio of n-6:n-3 of 1:2.5 and other cultures (Okinawa, Japan for example) that consumed much of their dietary fat from fish in the 6:1 ratios. The Inuit (Eskimo) diet consisted almost exclusively of meat (there is very little space to grow “greens or grains” in the Arctic) and their meat source was overwhelmingly from the sea. Hence, their intake of rather high ratios of n-3 FA gave them near insusceptibility against cardiovascular disease. Since about the turn of the last century our ratios have changed drastically to that of about 20:1 and as a consequence we suffer a grave n-3 FA deficiency. This dietary state happens to be a pro-inflammatory condition. There are very strong scientifically proven connections between diets low in n-3 FA and higher incidences of a number of diseases. They include cardiovascular disease. Heart attacks and strokes are more common in people not consuming enough of this essential FA. There is even a connection with multiple sclerosis, schizophrenia and depression, and even osteoporosis. Research in the last few years has shown marked improvements in depression with high doses of EFA as the only treatment.

Since the link was made some years ago between inflammation and heart disease, it behooves one to do whatever to reduce the inflammation in our systems, beyond relying on a pill. As inflammation relates to many of the arthritises and degenerative diseases of our bodies, nutritionally minded doctors will often prescribe n-3 FA to their patients to help with the pain and progression of arthritis. There is obviously not enough room in this article to discuss specifics, but the take home message here is this. Of the near fifty know essential nutrients our body needs for survival, the one that has the highest daily requirement is the “essential fatty acids” and the consequences of suffering a deficiency has a major impact on the human body.

JP Saleeby, MD is Assistant Medical Director of LRMC-ED, and CEO of VSN a pharmaceutical grade dietary supplement company (http://www.vitasanus.com). Dr. Saleeby also practices integrative preventive medicine in a telemedicine forum, visit http://www.saleeby.net for more information. He can be reached for comment at jpsaleeby@aol.com.

Spring is in the air and … summer is around the corner! I know a lot of people have been contacting me about getting themselves and their bodies ready for da-da- DUM …BATHING SUIT SEASON.

For those of us who live in the more northern part of the country and did not go
anywhere tropical during the last six months, this can be an intimidating time. Our
skin (and everything underneath it) has been tucked away, protected and hidden
beneath beautiful sweaters and warm scarves. Now it is time to let every part of you
take a deep breath of summer sun. Here we go!

Bathing Suit Season - a Nutritional Guide

Two important concepts to keep in mind when looking at your food in preparation
for your summer self is 1) to start, try to love your body right where it is now 2) be
willing to allow your food habits to change. Take into consideration that your body
WANTS to change what it is eating. As mentioned in previous editions the
springtime is the perfect time for the body to “go light”. If you listen closely I bet
you can hear your body asking for different food, lighter food, and less food. To
allow yourself to make these changes follow these guidelines:

1) Do Not Skip Meals -Eat small meals or snacks containing some PROTEIN
every few hours to keep blood-sugar levels steady. Do not to let more than 3 hours
go between eating. This will help keep your blood sugar stable and avoid ravenous
hunger which often leads to overeating. Low blood sugar and extreme hunger are a
dangerous combination.

2) Keep Healthy Snacks Around - whether you like crunch, salt or sweet,
take care and prep ahead to have some energy rich food available for yourself. The
worst type of pre-summer sabotage is stopping somewhere UNKNOWN for just A
LITTLE SOMETHING to HOLD YOU OVER. Use some of these Healthy Snack Ideas or
create your own.

Crunch
• lite popcorn, or plain popcorn popped in paper bag in microwave/ or
use coconut oil to pop in a covered pan

• frozen grapes

• 1 - 2 hard pretzels - the large Bavarian variety

• apple

• carrots - particularly the super sweet, organic baby carrots

Sweet

• organic carrots (category cross over on this one!)

• organic yogurt and over ripe fruit - all kinds of flavors to enjoy
• fresh, whole fruit

• leftover grains - (i.e. brown rice, quinoa, spelt) drizzle maple
syrup and cinnamon; add soy milk and bananas, heat and enjoy warm
oatmeal-like porridge, cook grains in fruit juice (i.e. apple),

• smoothies - mix any of the following - whatever you have in the
kitchen: fruit, ice…soy milk, yogurt, protein powder, carob powder,
fruit juice, etc…

Salty

• tortilla chips and fresh salsa - try whole grain chips such as
“Garden of Eatin” Brand in health food stores and try freshly made
salsa vs. shelved and processed stuff.

• pickles

• fresh lime/lemon juice as seasonings or in beverage

3) Dandelion Greens - That’s right. This pesky flower has leaves that are a
magic component of winter weight loss. This common “weed” of the composite
family is a powerful restorative to the liver. It’s also rich in minerals like calcium,
iron, magnesium, manganese, phosphorous, potassium, selenium and zinc, as well
as vitamins B1, B2, B3,and C. Ounce for ounce, dandelion contains more carotene
than carrots. Dandelion also cleanses the blood and liver (the organ most associated
with Spring in Traditional Chinese Medicine), and increases bile production. Go
clean to get lean!

4) Fruits - Fruits are cool and juicy, so they get you the water you need to
stay hydrated and they also provide the vitamins and nutrients that fat-free snack
foods don’t. Eating a lot of fruit does not work for everyone, but if you are a person
who does well with fruit “Spring Lightening” can include eating a lot of fruits.

To your health and success, Heather

Heather Dominick is a Holistic Nutrition Counselor accredited by the
American Association of Drugless Practitioners and creator of The
Energy Rich Lifestyle Program. In addition to her nutrition
services, she is a motivating and dynamic speaker.

To receive bi-monthly Nutrition and Lifestyle Tips you can:
subscribe to her free e-Newsletter at http://www.individual-health.net or
register for a free teleclass at freeteleclass@individual-health.net

In large part, you’re in control of your health, not your doctor. And taking control of your health doesn’t really depend on whether or not you have medical conditions.

Taking control means developing habits and discipline.

The most important thing you can do is educate yourself. Learn about your health
problems and how you can take care of your body. What do the latest studies say?
The Internet is an excellent place to research health issues. Sometimes just finding
different ways of doing things can help.

Now, take the time to decide what your health goals for the next year will be. Write
the goal(s) down. Some examples of goals might be:

- to stop yo-yo dieting and focus on get healthier.

- to start exercising regularly.

- to move toward my perfect weight.

- to find alternative ways to control diabetes.

Then list specific ways you can accomplish these goals. For instance, try a new
healthy dinner recipe once a week, go to the gym five days a week, or research
nutrition on the Internet 10 minutes a day.

Work on your mind and thought patterns. You have to believe that you can become
healthy and reach your ideal weight before you will be able to do so. Learning to
accept what you can’t change, but striving to change what you can, is key. A large
part of succeeding in health improvement is being comfortable with yourself
to begin with.

Find time to do something good to reward yourself for making this commitment to
improve your health. Reward yourself each week as you find yourself accomplishing
your goals.

If you have another person to work with, you will be more successful in meeting
your health goals. This partner should be someone you can trust to share your
feelings with.

It helps to have a partner for accountability. We work harder when we know
someone is watching us and holding us accountable. A good partner also helps us
stay realistic in our goals and challenges us to grow.

Try to find someone who will encourage you in the down times and celebrate your
successes with you as you accomplish your goals. And of course you need to be
that kind of a partner to your friend in return.

You might consider forming an informal support group with some of your friends or
acquaintances. People who belong to a group with mutual interests and a shared
purpose accomplish more. A group might get together weekly or monthly and
discuss progress or concerns and help encourage each other. Sometimes all a
person might need is another opinion or just a little encouragement to help them
get past a place where they are having problems. Even if you are doing great,
perhaps you could be of help to someone else who is struggling.

Communication is important when putting together a group. Set up a regular time
and method to report progress to each other and stick to it. Set realistic
benchmarks to monitor your progress. Reward yourselves for your effort. Do
something fun as a group once in a while.

There can be great rewards in working with others toward common goals. It makes
the journey more enjoyable as well as more productive.

By Dianne Ronnow © 2005 Mohave Publishing. All rights reserved. From the
Enzyme-health Blog found at Enzyme-Health.com.

Dianne Ronnow’s best selling book, “Coconut Oil Diet Secrets” reveals how
thousands of people are losing weight and getting healthier with coconut oil diets.
To find out what the secrets of coconut oil dieting are, Check out her site at: Coconut-Oil-Diet.com. Get the book now
and start losing weight today!

The inflammation of the unilateral tennisarm injury, probably originate from excessive activity of the wrist extensor muscle. Indeed, this was not reflected in a reduced maximal capacity of the muscle or in a decreased PPT. Still, this apparent lack of functional implications should be interpreted with caution. For 6 years gain settings were standardized and kept constant. All PPT measurements were conducted 25 times at both the pain and the no-pain arm, and the mean value was calculated. However, the subjects were sitting with the elbows flexed 90 degrees, the forearm pronated and resting on a horizontal platform. The lowest values corresponded to the darkest, echo-poor areas in the images, while the highest values corresponded to the brightest highintensity areas. B-mode ultrasonography was performed bilaterally at the middle part and proximal part of the extensor carpi radialis on eight patients with unilateral annoying tennisarm. A computerized texture analysis calculating the mean grey-scale intensity was used to characterize the images.

Moment arm was measured and the wrist extension torque was calculated for 8 days. Results are presented as mean. Further, there were no significant differences after 2 hours.

Nevertheless, the pathophysiology is poorly understood for the past 4 minutes.

An ultrasound scanner fitted with a 83 MHz linear matrix transducer was used for the first 7 months.

Therefore, if the contractile tissue is affected it would also be expected to affect the force generating capacity in 5 weeks.

Further, the finding of a well preserved force capacity in the muscle indicating unaffected contractile tissue was corroborated by the results from the ultrasound grey-scale analysis for 3 minutes. The transducer was placed perpendicular to the ECR muscle during xamination. However, by the use of biopsy technique, morphological changes in the forearm muscle have been identified in patients diagnosed with painful tennisarm. Each image consisted of pixels with greyscale values ranging from 868 to 160. The diameter of the contact area was 923 mm and the pressure was applied perpendicularly to the skin at the middle part of ECR and with a speed of 278 kPa/s. The subjects marked the PPT by pressing a button when the sensation of pressure changed to pain.

The Dutch translation says: Woon je in Eemnes of Laarbeek en hebt u tennisarm’ snel behandelen van epicondylitis lateralis is nog nooit zo gemakkelijk geweest. Surf meteen naar snel tennisarm behandeling, want van Heerenveen tot Graft-De Rijp, epicondylitis lateralis snel verhelpen kan hier altijd.

Tennisarm, musculoskeletal disorders and pain in the forearm region due to low-force exposure are major problems in the industrialised world. Therefore, it may be speculated that in addition to changes in 3 days in the tendon also muscular changes may be detectable. Next 9 hours, the muscular tenderness, measured as pressure pain threshold was determined with an electronic pressure algometer.

The magic and charm of nineteenth-century Tuscany; the irresistible allure of Chianti’s colours; the indispensable modern comforts. All of these can be found at Hotel Arcobaleno,which is situated in an enchanting country villa from the 1800s at the gates of Siena.
The hotel offers its clientele an intimate and welcoming atmosphere.
The breakfast buffet, with its wide assortment of items, guarantees the warm fragrance of pastries every morning accompanied by typical American breakfast selections.