Food Diary for IBS
If you have irritable bowel syndrome, figuring out which foods to eat can be a big challenge. If diarrhea is a common problem for you, avoiding fatty foods could help. High fiber foods can help control diarrhea and constipation, but they may also increase intestinal gas and cause cramping, so add fiber to your diet gradually.
Keeping a food diary can help you determine which foods bother your condition the most. Keep track of everything you eat (including tobacco, alcohol and caffeine), and note every symptom. Over time, a pattern may emerge that identifies foods to stick with and foods to stay away from.
Visit the International Foundation for Functional Gastrointestinal Disorders
. You can find information about IBS, sign up to get a newsletter and stay aware of developments in the field.
Source: New York Times, August 8, 2000. “A Common Syndrome Seldom Discussed.”
Lutein for Eye Health
Lutein is found in many yellow and orange fruits and vegetables, like sweet potatoes, carrots, squash, mangoes, corn and tomatoes. It’s also found in dark leafy green vegetables such as kale, collards and bok choy.
There’s evidence that lutein can help protect you from age-related vision problems such as cataracts and macular degeneration. Studies haven’t shown yet whether lutein supplements provide the same benefit as actual food. So for now, your best bet is to make sure your diet is rich in lutein-rich foods.
Source: Nutrition, January 2003.
Know how much You’re Eating?
According to a U.S. Department of Agriculture (USDA) study, most people don’t really know how much they’re eating in terms of portion size. For example:
- Most adults underestimate their servings of grains, fats and oils and sweets
- Most people overestimate their servings of fruit, milk products, meat, poultry, fish, dry beans, eggs and nuts
For lots of details about how to read the food pyramid, why you should avoid certain foods, how much you should eat based on your gender and height and how much physical activity you should get, visit the
Source: Center for the USDA Center for Nutrition Policy and Promotion
Re-use Plastic Water Bottles?
It might seem like a good idea to re-use plastic water bottles. But a Canadian study found bacteria, including fecal coliform, on bottles that children carried back and forth to elementary school. The researchers believed the kids were contaminating the bottles with their hands and not washing the bottles well enough.
But washing plastic bottles frequently and well can cause the plastic to break down and leak harmful chemicals, including the carcinogen DEHA, into the water.
Single use is the way to go.
Source: The Canadian Bottled Water Association
More Reasons for Breakfast
People who eat breakfast every day are 35 to 50 percent less likely to be obese and to have insulin resistance (a precursor to diabetes) than people who generally skip breakfast.
Insulin resistance often leads to higher blood fats (triglycerides and LDL, or “bad” cholesterol) as well as type 2 diabetes.
Researchers believe that filling yourself up in the morning may help you control your appetite better throughout the day. Whole grains—such as whole grain cereal—seem to be especially beneficial.
Source: 6 March 2003 Report from American Heart Association’s 43rd Annual Conference.