Eating eggs for breakfast helps reduce calorie consumption throughout the day by 18 percent

New research reports that eating protein in the morning helps manage hunger
Park Ridge, Ill. (April 6, 2010) – A new study demonstrates that eating protein-rich eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. The study, published in the February issue of Nutrition Research, found that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they ate a carbohydrate-rich bagel breakfast of equal calories.(1) This study supports previous research which revealed that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 percent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.(2)

"There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal," said Maria Luz Fernandez, Ph.D., study author and professor in the department of nutritional sciences at the University of Connecticut. "We examined two typical American breakfasts, and the participants' self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay."

A Closer Look at the Study
Twenty-one men participated in this study and each ate two different test breakfasts. On one test day the participants ate an egg-based, protein-rich breakfast including three scrambled eggs and one-and-a-half pieces of white toast. On another test day they ate a bagel-based, carbohydrate-rich breakfast including one plain bagel, one half tablespoon of low-fat cream cheese and six ounces of low-fat yogurt. The two breakfasts contained identical calories, but when the men ate the egg-based breakfast the researchers observed that:

the men ate roughly 112 fewer calories at a buffet lunch three hours following the egg breakfast compared to the bagel breakfast
they consumed approximately 400 fewer calories in the 24-hour period following the egg breakfast
blood tests showed that ghrelin, the hormone that stimulates hunger when elevated, was significantly higher after the bagel breakfast

Protein Makes Breakfast Incredible
"Starting the day with a high-quality protein breakfast like eggs is a great tool to promote long-lasting fullness and reduced calorie consumption," said Helenbeth Reynolds, M.P.H., R.D., registered dietitian and nutrition consultant. "For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg's protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg."

Quick and Easy Egg Breakfasts
Reynolds suggests these tips to make a protein-rich breakfast incredibly quick and easy:

For a speedy and satisfying balanced meal, beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 60 seconds and add it to a toasted whole-grain English muffin. Top with low-fat cheese and a slice of tomato.
Keep hard-cooked eggs ready and waiting in your refrigerator to grab as part of breakfast on the run.
Bake a batch of egg and vegetable Muffin Frittatas ahead of time, and quickly re-warm in the microwave for a delicious and filling, protein-packed breakfast.

Skoliosis: Boleh dirawat melalui pemakanan dan senam (Berita Harian Malay Newspaper)

SIAPALAH yang ingin mempunyai badan yang bengkok angkara tulang belakang yang tidak tumbuh secara normal?

Keadaan ini biasanya disebabkan masalah disebut skoliosis (scoliosis).

Untuk merawatnya, cara biasa yang digunakan ialah memasang pendakap atau braces untuk 'membetulkan' tulang yang bengkok itu. Pembedahan juga boleh dilakukan, tetapi ia boleh memberikan beberapa risiko seperti kehilangan darah yang banyak dan kerosakan saraf.

Namun, pesakit skoliosis tidak perlu menjalani prosedur konvensional ini kerana ia boleh dirawat tanpa pembedahan, melalui satu sistem teratur yang melibatkan perancangan pemakanan yang disesuaikan dengan keperluan pesakit, dan program senaman dan meregang badan yang berstruktur.

Seorang doktor yang menjalankan rawatan seperti ini ialah Dr Kevin Lau, seorang pakar dalam bidang rawatan skoliosis tanpa pembedahan dan juga doktor bidang kiropraktik dan pemakanan holistik.

Menurut Dr Lau, yang menulis sebuah buku khusus mengenai skoliosis, Health in Your Hands, penyakit itu adalah satu masalah kesihatan yang berleluasa di seluruh dunia.

Data menunjukkan bahawa kedudukan tulang belakang yang tidak normal, yang membawa kepada bentuk tulang yang bengkok, menjejas hampir dua daripada tiga orang remaja dan mula ketara pada usia antara 10 tahun dengan 15 tahun apabila seseorang itu mula prihatin dengan bentuk badannya.

Di Singapura pula, seorang daripada setiap 10 orang menghidap apa yang disebut sebagai skoliosis lumbar (bahagian bawah tulang belakang), menurut satu kajian terbaru yang dijalankan sekumpulan pakar bedah tulang belakang diketuai oleh Profesor Wong Hee Kit, pengerusi Kelompok Ortopedik dan Pembedahan Mikro Tangan dan Rekonstruktif di Sistem Kesihatan Universiti Nasional (NUHS).

LEBIH KERAP DIHIDAPI WANITA

Apa yang lebih buruk lagi, kajian itu juga mendedahkan skoliosis dihidapi sebanyak 1.6 kali lebih kerap oleh kaum wanita, berbanding lelaki, dan menjejas dua kali ganda lebih ramai kaum Cina dan Melayu, berbanding India, kata Dr Lau.

Bukunya menyebut tentang seorang kanak-kanak perempuan, Susan, yang menghidap skoliosis. Semasa usianya 12 tahun, ibunya mengesan ada ketulan kecil di belakang badannya.

Beliau bimbang ketulan itu mungkin tumor, tetapi X-ray yang dijalankan menunjukkan tulang belakang Susan telah tumbuh bengkok dalam bentuk 'S'.

SKOLIOSIS IDIOPATIK

Susan rupa-rupanya mengalami skoliosis. Beberapa X-ray yang dijalankan selanjutnya menunjukkan tulang belakangnya bengkok 36 darjah dari garisannya.

Keadaannya disebut doktor sebagai skoliosis idiopatik yang bermaksud puncanya tidak diketahui.

Sekitar 80 peratus pesakit yang mempunyai masalah tulang belakang bengkok tergolong dalam kategori ini. Selebihnya berpunca daripada kecacatan sejak lahir, kecederaan pada tulang belakang dan penyakit saraf dan otot-otot seperti muscular dystrophy.

Dr Lau menarik perhatian bahawa rawatan konvensional skoliosis biasanya memerlukan pesakit menunggu dan melihat sejauh mana tulangnya telah bengkok melalui pemeriksaan setiap enam bulan atau setiap tahun.

'Jika tulang itu bengkok antara 25 dengan 40 darjah, pesakit biasanya disarankan menggunakan pendakap. Kalau ia bengkok teruk melebihi 40 darjah, barulah pembedahan disarankan sebagai langkah terakhir,' kata Dr Lau.

Bagaimanapun, katanya, ramai ibu bapa dan pesakit tidak mahu menunggu dan melihat sejauh mana masalah skoliosis yang dihadapi telah menjadi lebih teruk.

'Mereka mahu sesuatu dilakukan lebih awal untuk mengelakkan penyakit itu daripada menjadi lebih buruk. Di sinilah kaedah-kaedah yang saya gunakan memberikan perbezaan.

'Walau bagaimana teruk sekalipun keadaan pesakit, kaedah saya boleh digunakan untuk apa jua peringkat skoliosis kerana tujuan utamanya ialah membaiki kesihatan pesakit dan membolehkan tulang belakangnya tumbuh secara normal melalui perancangan pemakanan dan senaman yang disarankan,' katanya lagi.

Buku ini boleh dibeli di kedai-kedai buku utama di sini dengan harga $38 (termasuk GST) senaskhah. Keterangan lanjut mengenai buku ini boleh didapati di laman web (www.spinal.com.sg)

医生谈脊柱侧弯症 Lianhe Zaobao (Chinese Newspaper)

（2010-04-08）
● 邹文学

【医药刊物】

　　刘子杰(Kevin Lau)医生最近出版了一本英文书"Health In Your Hands"（《健康掌握你手中》），讨论了他对脊柱侧弯症(scoliosis)的研究心得。他提出了如何防治这种难治的骨骼疾病的建议，相信本书可以让病人和家属对这问题有多一点的了解。

　　脊柱侧弯，是脊柱的一段或多个节段，由于某种原因在冠状面上偏离中线向侧方弯曲，形成带有弧度的脊柱畸形。不过，这种病症形成的原因尚不明确。

　　刘医生毕业自澳洲和美国的大学，学习的专业是脊柱按摩医学和整体营养学，推广的是自然疗法和预防医学。

本书从三部分切入

　　这本以英文书写的作品，分三个部分：

　　——我们至今所认识的脊柱侧弯症：他讨论了脊柱侧弯症的成因，认为目前治疗脊柱侧弯症的治疗法如戴矫正架和手术都是治标不治本的，建议病人应注重整体健康，不要只从症状出发。他也分析最新的治疗法的利与弊，并指出有些方法其实不管用。

　　——促进整体健康的饮食疗法：作者举了许多例子说明营养的摄取和脊柱侧弯症的关系。他介绍发酵食物的优点，主张少吃碳水化合物和含糖分多的食物。他认为须重视蛋白质的摄取，对鸡蛋所含的胆固醇不要过于害怕。他心目中的最佳保健品是：阳光、水、减少压力、体育锻炼和完整的自然食品。

　　——能纠正脊柱侧弯的体操：作者在这个部分请人画了许多容易明了的插图，图文并茂地介绍多种体操。他说，每个人的病情和体质不同，应该根据自己情况选择某些最适合自己的体操。

多数脊柱侧弯病人不适合动手术

　　关于刘医生推广多年的纠正脊柱侧弯的治疗法，本书收集了一些个案。有位病人Lucy写道：“我给背痛折磨了20 年，以为是自己姿势不对造成的，或者与我的工作有关系。我试过针灸和推拿，疼痛是有缓解，但是都只维持一段短时间。后来，我由刘医生来帮我治疗，6个月后我照了X光，没想到有这样的效果：胸廓纠正了8度，腰部纠正了12度，还长高了1公分。”

　　我国骨外科医生Gul Keng的推荐信则是这么写的：“作为骨外科医生，我一般都是到了最后关头才会向脊柱侧弯病人建议动手术。大部分的脊柱侧弯病人不符合手术条件，应该寻求保守的治疗措施。刘医生的治疗法，安全，不痛，有优点，是脊柱侧弯病人的一个选择。我会大力推荐刘医生的非手术纠正脊柱侧弯治疗法。”

　　刘医生的这部英文医书，本地主要英文书店都有出售。

Chinese Wolfberries May Improve Vision Imperfections Caused by Type-2 Diabetes

ScienceDaily (Apr. 1, 2010) — A Kansas State University researcher is exploring the use of Chinese wolfberries to improve vision deficiencies that are common for type-2 diabetics.

Dingbo "Daniel" Lin, K-State research assistant professor of human nutrition, is studying wolfberries and their potential to improve damage to the retina. His findings show that the fruit can lower the oxidative stress that the eye undergoes as a result of type-2 diabetes.

"I would not say that wolfberries are a medicine, but they can be used as a dietary supplement to traditional treatments to improve vision," Lin said. "Wolfberries have high antioxidant activity and are very beneficial to protect against oxidative stress caused by environmental stimuli and genetic mutations."

Lin has experience in biochemistry and eye research, and he wanted to bridge his current work in nutrition with vision. In a conversation about the eye and phytochemicals Lin had with his father, a traditional medical doctor in China, Lin decided to explore the use of wolfberries for vision improvement.

"In our culture's history, we have traditional medicine literature that describes things like the wolfberry and its functions," Lin said.

Wolfberries are bright orange-red, oblong-shaped and grown in China. Lin said the fruit is known to help rebalance homeostasis, boost the immune system, nourish the liver and kidneys and improve vision. He wanted to understand the mechanisms of the wolfberry's effects on vision and started the project in July 2008.

Lin and his colleagues have found that wolfberries have high levels of zeaxanthin, lutein, polysaccharides and polyphenolics, which have been shown to improve vision, including the prevention of age-related macular degeneration and diabetic retinopathy.

The researchers are using dried wolfberries and examining their effects on the retina pigment epithelial cell layer.

"It's the only cell layer in the far back of the retina, and it provides a fundamental support to the whole retina, just like the base of a building," Lin said. "All of the nutrients pass through that cell layer."

By using type-2 diabetic mice, the researchers are studying the effects of wolfberries on oxidative stress, one of the factors that occurs in diabetic retinopathy, which is a common complication of diabetes and the leading cause of blindness in American adults.

"Oxidative stress is known as cell impairment of the production of reactive oxygen," Lin said. "Cellular oxidative stress is involved in many human diseases, such as diabetes, vision impairment and blindness."

The researchers also looked at the endoplasmic reticulum, which is where the folding process of proteins occurs in a cell. When the accumulation of unfolded protein aggregates occurs persistently, the endoplasmic reticulum is under stress. Prolonged stress will eventually cause cell deaths, Lin said.

The in vitro and in vivo studies have shown that the wolfberry's phytochemicals protect the retinal pigment epithelial cells from hyperglycemia, or high glucose. The findings show that the fruit has local effects on oxidative stress, reactivates the enzyme AMPK and reduces endoplasmic reticulum stress.

"AMPK is a key enzyme in the balance of cell energy homeostasis," Lin said. "The outcome of the current research will lead to the development of dietary regimens in prevention of an eye disease."

The researchers are continuing to study wolfberries and their health benefits. Lin said wolfberries could be used as a dietary supplement, though the fruit isn't likely to be found in traditional U.S. food stores. He said consumers might find them in a Chinese food store or on the Internet.

The research is part of a fast-moving field called nutrigenomics, which studies the effects of food on gene expression and disease. Nutrients have been shown to affect gene expression, and by understanding the roles of specific nutrients and how they might cause diseases, scientists could recommend specific foods for an individual based on his or her genetics.

At K-State, other researchers collaborated on the project: Denis Medeiros, professor and department head of human nutrition; Yu Jiang, research associate in human nutrition; Edlin Ortiz, junior in life sciences, Liberal; and Yunong Zhang, a former research assistant in human nutrition.

The research has been presented at the 2009 Experimental Biology conference and 2009 American Society of Cell Biology Conference. The project is funded by a grant from K-State's Center of Biomedical Research Excellence.

Omega-3s show heart benefits for non-fish eaters

Increased intakes of omega-3 fatty acids may decrease the risk of heart disease and heart attack in people with low fish intakes, says a new study from The Netherlands.

Daily intakes of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) of about 240 milligrams was associated with a 50 per cent reduction in the risk of coronary heart disease (CHD), compared with intakes of about 40 milligrams, according to findings published in the Journal of Nutrition.

Furthermore, the highest average intake of DHA and EPA was associated with a 38 per cent reduction in the heart attack, said researchers from Wageningen University following a study with over 21,000 people with low fish intakes.

The heart health benefits of consuming oily fish, and the omega-3 fatty acids they contain, are well-documented, being first reported in the early 1970s by Jorn Dyerberg and his co-workers in The Lancet and The American Journal of Clinical Nutrition. To date, the polyunsaturated fatty acids (PUFAs) have been linked to improvements in blood lipid levels, a reduced tendency of thrombosis, blood pressure and heart rate improvements, and improved vascular function.

Omega-3 fatty acids, most notably DHA and EPA, have been linked to a wide-range of health benefits, including reduced risk of cardiovascular disease (CVD) and certain cancers, good development of a baby during pregnancy, joint health, and improved behaviour and mood.