8/4/2019 Sept2011 (en)

1/16

1By: Maria Byron Panayidou

ISSUE 17

SEPTEMBER

2011

YOURNUTRITIONUPDATE

8/4/2019 Sept2011 (en)

2/16

2

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.

YOUR NUTRITIONAL UPDATE /

Ownership: www.diatrofologos.com

: www.diatrofologos.com

Monthly edition

Editor in Chief, Diligence, Creation of articles & Design:

Maria Byron Panayidou

, , & :

Editorial:

Under normal circumstances, I should be welcoming you to the new academic year 2011 2012 with a smile, positive thinking and optimism ... but how

can I do this with all that has happened in our country, our economy, our fellowmen, us? How can I see the mess we are in without being indignant,

enraged, infuriated, satiated, revulsed and fed up?

There was a time when I felt proud of my birthplace and my ancestors who have so heroically fought so that we could enjoy an independent country,

free of the conquerors who have at various times tried to rule our country. My grandparents and my father used to talk to me about the 5559

liberation struggle, with such pride, and about the independent Republic of Cyprus that was created because of that. They talked to me about the

Turkish Invasion, which I too remember as I was born at that stage About the courage of our fellow citizens, who, even though well expelled from their

homes and businesses, they managed to recreate what they had lost, in the free regions of Cyprus, and not be enslaved by the Turks. As I was growing

up, the fact that we did not have homeless people and beggars fascinated me, for we had the perfect excuse to have them. Our people have gone

through hardships but managed to survive, unlike other countries where there are beggars in the streets asking for a piece of bread. We even had free

education, free health care we had a motive to advance, to become better!

We may have been lacking in terms of technology and research, but we kept looking forward and we never stopped our development and our evolution.

Indeed, our education levels have gone so high, that we had to bring laborers from abroad to do our daily and domestic chores. We even went a step

further and wrongfully gave the raising of our children to these laborers. Do not take me wrong, Im not racist, but I believe that our Greek morals,

customs and mores can only be taught by us.

We did have problems, Im not saying the opposite and Im not trying to hide behind my finger, but we had pride and dignity, elements taught to us by

our ancestors, our Greek ancestors, with the blood they shed. And it is with great pride that we sing our National Anthem

.

And then came the tragedy at the Evangelos Florakis Naval Base a premeditated assassination of our children and our country. A crime, that took with

it to the grave, our economy, our pride and our dignity. The 13 children, the 13 Brave People, the 13 Immortal heroes, will always remain in our heart

and in our memory, and July 11th

will remain as the Black Monday that sunk Cyprus in bereavement, but also as the day that reveal the chair-stuck

leadership of Cyprus. The same leadership that did not have the guts or the b to apologize. And yes, indeed, this leadership came out and said that

the apology should be considered a fact, and it is a fact, but with my simple mind, I say that the resignation should be considered a fact but it is not a

fact, as they remain glued to the chair! And then we had the Governments representative spraying us with lies such as but the President was not

aware of the situation or the hazard of the containers. And I say, again with my simple mind: if he was not aware of the fact, then he should step asideand let someone capable take over? Not that I have swallowed their lies, the lies that even God will not forgive them for, even after confession, but

And as if all these was not enough, the continuation of the tragedy is a follows: purchasing of electricity from the Turkish Conqueror that illegally holds

37% of our country, recognizing in this manner the Pseudo-state, resignations ofpeople who knew what was going on, but after the request of the

President remained in their offices to cover what could be covered, reshuffling of the Ministerial Council, etc, etc.

Whats going to happen with all the businesses that shut on daily basis? What will happen with the electricity, the shortages and the electricity bills that

will double or triple? What will happen with the unemployed? What will happen with our economy that touched the nadir? What will happen with our

image abroad, and the people who look at us and laugh? What will become of our country? What will become of the next generation? What will

happen with the mothers who are crying for their children who were lost in vein? What will become of the children who have remained without a

father and the support of their families?

Where are we heading Mr. President?

: 34,, 2406,

Address:

34 Prodromou Street, Engomi

2406,Nicosia

: 22456441(Telephone)

:22678892(Fax)

:(e-mail)

( ):

youcandoit@diatrofologos.com

:info@diatrofologos.com

:appointments@diatrofologos.com

mailto:youcandoit@diatrofologos.commailto:youcandoit@diatrofologos.commailto:info@diatrofologos.commailto:info@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:info@diatrofologos.commailto:youcandoit@diatrofologos.com

8/4/2019 Sept2011 (en)

3/16

3

7 things to know about food

cravings 44 Slower eating!5PELL-MELL: flax seed oil,molasses, foods that help with

poor blood circulation

Allergies, a cross you donthave to bear 6

Infra Red Therm Lipolisis78Food: the most primitive form ofcomfort!

Premenstrual bloating. Whos to

blame?9

9

11Learning timeFamous quotes12Parsley!

14

15Recipes of the month

Inside

8/4/2019 Sept2011 (en)

4/16

4

Ever feel that you could kill for a piece of chocolate? What about cheese?Cookies? Chips? Are you looking for a salty, sweet, or maybe sour flavor? As anutritionist, I always ask people, What foods do you crave?

Causes of Food Cravings

There are many reasons you might crave different foods. Sometimes you cravea particular food for comfort or a means of escape. You also may use food as away to get quick energy or have become addicted to a food for any number ofreasons. However, you may crave what your body most needs. Food cravingscan be the bodys way of trying to correct a chemical imbalance or point to a lackof vitamins or minerals. Craving some foods may indicate a weakness in certainglands, such as the pancreas, adrenals or thyroid.

Facts About Food Cravings

Evolution predisposes the body to crave high fat, high sugar foods.

When food was scarce, the body wanted food that was packed withcalories or food that could be used quickly for energy. Pleasurechemicals, like dopamine, are released in your brain when you eat highfat, high sugar foods. This is why eating chocolate and ice creamactually feels good. The body responds positively to this chemicalrelease.

Kicking a food habit can be more difficult than kicking cigarettes ordrugs. Cutting a food from your diet is not easyespecially becauseyou cannot give up eating. What do you do? Realize you may need togive up your food more than once. Let people know what you are doingto help yourself in avoiding temptation. Substitute other naturally sweetfoods. Until refined foods became plentiful, most people satisfied sweetcravings with cooked carrots, a sweet potato, or fruit. Usually sugarcravings diminish in three to five days after elimination. Realize that foodcravings do lessen over time.

A craving for sweets may indicate a lack of minerals in the body. Areyou craving sweets all the time? Your body may be looking for moreminerals. If sweet cravings are especially difficult for you, try adding

trace minerals to your diet and see what happens. People with an overgrowth of yeast in their intestines often crave

sugar. Yeast that live in the intestines feed off simple sugars and anacid environment. Eliminating sugar and fruit from the diet and eatingmore vegetables makes the environment less hospitable for yeast andcan decrease sugar cravings.

Hidden ingredients may be the cause of your craving. Read all theingredients on the label of your favorite healthy snack. It may look as ifyou are getting more energy from all the B-vitamins in a product, whenthe real source is the caffeine listed as an inactive ingredient.Oftentimes sugar, caffeine, or other chemicals are added to foods tokeep you coming back for more.

Craving salty foods may indicate low adrenal gland function or lowthyroid function. Salt regulates water retention in the body through thekidneys and adrenal glands. It is high in iodine, which is a mineralneeded for thyroid function If you are craving salt, it may be your bodyasking for more iodine or potassium, or pointing to a fluid imbalance.

You may crave a food to which you are allergic. Your body often

develops a sensitivity to food items you eat everyday for years. Foodsensitivities can lead to symptoms similar to some allergies.

Part of optimal health is being f ree of food cravings and addictions. This doesnot mean you can never have another piece of chocolate, but it does meanasking yourself: What part of me is craving this food? Why am I craving it? Whenyou eat a food you are craving ask if the craving goes away or get stronger. Whois in control? The food or you?

One of the problems in our daily lives and modern lifestyle is that many of us rush throughthe day, with no time for anything and when we do find some time to get a bit to eat,we gobble it down. Imsure youve heard that this is not the best way to do it, as thisleads to stressful and unhealthy living, among other things.

And with the simple but powerful act of eating slower, we can begin to reverse thatlifestyle immediately. How hard is it? You take smaller bites, you chew each bite slowerand longer, and you enjoy your meal longer. In the end, in only takes a few minutes extraeach meal, but yet it can have profound effects on your health and you could also use it

as a way for dropping that extra weight you carry with you.Lets see how it works.

During a meal, your brain receives signals from your stomach and intestines that tell itwhen you're full. But it takes about 20 minutes for those signals to travel from your gut toyour noggin. So if you're a speed eater, wolfing down bite after bite in rapid succession,you can pack in a lot of extra mouthfuls -- and calories -- during that lag time.

By slowing down, you give those natural signals of fullness a chance to register--so youcan stop eating -- before you've polished off way more food than your body needs. Eatingmore slowly also allows you to savor the tastes, smells, and textures of your foods, whichcontribute to your sense of satisfaction.

If you're breaking speed records at meals, consider these techniques to slow down:

Put your fork or spoon down after every bite. For many people, eating is anonstop motion: The fork or spoon is racing from plate to mouth. The trickis to take a spoonful of food, put the spoon down beside your plate, chew,swallow, then pick up the spoon again. At first, this will feel awkward andtedious. But you'll be surprised how much sooner you'll feel full.

Swallow what is in your mouth before preparing the next bite. Many peopleare busy loading up their utensils while their mouth teeth are still chompingaway.

If you're eating hand-held food -- such as pizza, sandwiches, bagels, orcookies -- take one bite, then put the rest of your food down while youchew.

Relax before you start eating. If you're upset over a problem at work or if thekids are fighting, do some deep breathing or read the paper to settle down.The key is to calm down first and then start eating at a leisurely pace.

Eat your meal in courses, rather than family style where all the foods are onthe table at the same time.

Time your meals with a watch or kitchen timer until you get used to theslower pace.

Take a brief break for a minute once or twice during the meal. Talk, sip on aglass of water, or fold your hands in your lap.

Play slow background music. Studies have shown that people eat moreslowly when they listen to slow, soft music.

When it's time to eat, do nothing but eat. Devote your full attention to themeal. Make it a habit to turn off the television and even take the phone offthe hook. If you're distracted by other activities, you may not notice howfast -- or how much -- you are eating.

Use chopsticks for all cuisines! They automatically slow down your rate ofeating and the amount of food you're going to eat. If you're a pro withchopsticks, however, use them in the opposite hand! As an added bonus,chopsticks allow the fatty sauces to fall through the cracks and stay on theplate where they belong.

Sit down when you eat. This helps you relax and focus on eating. A lot ofpeople simply don't count what they eat when they are standing up.

Dine -- don't just "inhale" your food. For example, you can savor eachdelicious bite of tuna salad on a fresh bed of leafy greens, or you can"wolf" your tuna fish right out of the can. Why not make mealtime apleasurable event?

Finally, be creative, and develop your own tricks for slowing down youreating.

Summing it all up: What can you gain from slowing down at mealtime?

Lose weight. Eating slowly gives your body the time it needs to register thatits full, which curbs overeating.

Gastronomic pleasure. You have to eat why not make it an enjoyableexperience?

Improved digestion. Digestion starts in the mouth, so the more you chew, theless work your stomach needs to do.

Reduced stress. Not time to defrag and meditate? Let mealtime be yourmoment of mindful being.

7 Things to know about

food cravings!SLOWER EATING!

8/4/2019 Sept2011 (en)

5/16

5

PELL-MELL

Flax seed oil Flax seed oil, or linseed oil as it is sometimes known, is derived from the blue

flowering flax plant grown widely across Europe and North America. Flax Seed

Oil contains high levels of alpha linolenic acid, omega-6 and omega-9 essential

fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zincand also provides approximately 50% more omega-3 oils than what you couldget from taking fish oil, minus that horrible "fishy" after taste. Indeed, flax seed oilis the richest known plant source of this essential fat.

Omega 3 is vital for nearly every system in the body including the cardiovascularsystem, immune system, circulatory system, reproductive system, nervoussystem, joints, as well as an effective immune system. It also helps with PMSand hormonal problems. Oily fish such as salmon, sardines and mackerel aregood sources of omega 3 but flax seed oil is a great way to boost your dailyintake.

Foods that help with

poor blood circulation:

Many herbal remedies such as ginkgobiloba can help improve bloodcirculation but so can many of thefoods we eat.

Five of the most effective circulationboosting foods are:

Pumpkin Seeds - are a good sourceof vitamin E which can help reducethe stickiness of blood and thereforelower the likelihood of blood clotsforming.

Oranges - the high levels of vitamin Cand bioflavonoids in oranges help theflow of blood through your body bystrengthening the capillary walls.

Nuts - contain niacin which essentiallygives your blood a boost andtherefore can prevent circulationproblems.

Watermelons - are rich in lycopenewhich can help prevent a buildup ofplaque in the arteries and thereforeensure healthy blood circulation.

Garlic - blood circulation is another of

the many strings to garlic's bow. Itcan help prevent the accumulation ofplaque and in some cases activelyreduce it.

Ordinary granulated sugar is made by squeezing the juice from sugarcane or sugar beets, boiling it down to a syrupy mixture, andextracting the sugar crystals from it. Molasses is the thick, darkresidue left behind. Its sweet, distinctive flavor is traditional ingingerbread, baked beans, and rye bread.

Light molasses (also known as sweet, mild, and Barbados) is takenfrom the first boiling. Less sweet and more flavorful, dark molasses(sometimes called full or full-flavored) is the syrup that remains afterthe juices are boiled a second time; to me, it hints pleasantly at blacklicorice. Finally, blackstrap molasses is the syrup left over from thethird and last boiling. Too strong and bitter for most recipes, blackstrapmolasses is more popular for its alleged health benefits (its a goodsource of iron and calcium).

The method used to process molasses determines whether it islabeled sulphured or unsulphured, which has a lighter, cleanersugar-cane flavor.

8/4/2019 Sept2011 (en)

6/16

6

Allergies a cross you

dont have to bear!Allergies come in many shapes and sizes. Some are inherited whereas others are acquired; some affect children in

particular, others only start in adulthood; some are deadly whereas others are just irritating. Most allergies, however, have

one thing in common - a weak and over-stressed body and immune system. This is the single most important differentiatingfactor between a normal and an allergic reaction to otherwise normal substances. The exception here is inherited allergies,

which can sometimes run in families for generations.

The incidence of food allergies in particular has increased massively in the last few decades, so much so that it is almostfashionable nowadays to own one sort of allergy or another. What if we stop for a moment and consider why exactly suchallergies have become so common. Is it perhaps less to do with the food itself and more with what we have done toourselves? And where have we gone so wrong that people are allergic to essentially good foods, but no one has reported anallergy to crisps or soft drinks?!

What exactly is a food allergy? Every food has its own vibration; in other words, every food creates a small (or big) challengeto our digestive system. A normally functioning body can tolerate all foods within reason, because it is able to face up to thatchallenge. A weakened body however, may not be as capable when faced with a food it finds very stressful. That food canvary from nuts to seeds to fish to fruit; in fact, almost any food can bring about an allergy, which just goes to show what anindividual thing nutrition is.

When this innocent piece of fish or handful of almonds hits the weakened, over-stretched body, the challenge becomes toomuch. The body is incapable of completing its digestive biochemical processes properly. Abnormally large molecules reachthe blood and create havoc with the system. Bingo, an allergic reaction.

What is it that weakens the body and immune system? The answers to that are many, and for many people it will be morethan just one factor. By far the most common causes include a poor diet, high in sugar and refined foods; extensive use ofdrugs and vaccinations; the phenomenal increase of chemicals in our food, cosmetics and environment; emotional stress;and, to my mind, an oft neglected cause - the overuse of certain foods. Each and all of these considerably weaken a bodythat may be struggling to cope anyway.

The typical Western diet with its high emphasis on sugar and all things refined is a huge contributor to the under-functioningof our body. Eating such a diet means you run a serious nutritional overdraft whilst expecting your body to function as if youwere a millionaire. Sadly, childrens diets nowadays are often even poorer than their parents, making them start life andreach adulthood with an even greater deficit.

In addition to poor diet, the last seven decades or so have seen an alarming increase in the reliance on a drug-for-every-bugand a vaccination-for-every-irritation type of attitude. Antibiotics, as an example, are dispensed without second thought, very

often unnecessarily; and vaccinations are now given to harmless diseases that 20 years ago were considered completelynormal. The result is a weakening of the immune system - it is never allowed to stretch its muscles and utilize its potential.Avoiding diseases may seem like a blessing; in actual fact, the opposite is true.

Furthermore, the chemicals inour diet, cosmetics and environment have become so widespread, its now impossible to avoidthem. Colorings, flavorings, thickeners, stabilizers, preservatives, sweeteners, foaming agents, soaping agents, solvents,fragrances, pesticides, herbicides, insecticides, - need I go on? What are all these non-natural, often toxic substances doingto our body?!

Emotions also play their part. Stress creates an extra burden on the adrenal glands, which already tend to be exhausted bythe fast pace of our life and by high sugar, alcohol and coffee consumption. Stress at work, death of a loved one, marital orparental difficulties, move to another city or country can all cause or contribute to an allergic reaction.

Finally, it is my firm belief that the overuse of certain foods and their introduction from far too early an age is a major cause ofthe widespread wheat and dairy allergies and intolerances. Wheat tends to be the only grain many Westerners eat, oftenthree times a day, every day of their life (the breakfast cereal, sandwich, pasta cycle). Many people also indulge in dairyproducts on a daily basis (partly in the belief that it would prevent osteoporosis) to the exclusion of other foods that are

healthier and easier to digest. Both wheat and dairy - heavy, concentrated foods - are given to babies far too early, when theirimmature digestive systems are unable to cope effectively with them. Sadly, both also often constitute the major part of aninfants diet. This overdependence on just two basic foods - wheat and milk - can be a major cause of intolerance later on inlife, particularly when coupled with the other causes mentioned above..

When coming to treat allergies nutritionally, its important to check first that you really do want to get rid of your allergy. Somepeople develop, generally subconsciously, a pet-like attitude towards their allergies (and diseases in general). They find ithard to believe that they can actually be allergy-free, and secretly they may also enjoy the benefits it allows them - more careand attention or the license to feel miserable, for instance. This is generally less true for very young children, but may wellapply to older children and certainly to adults.

The good news is that if your allergy is food-related, non life threatening, you stand a good chance of reducing its effectssubstantially or even getting rid of it altogether. Theres little point in blaming food, because to most people that food is likelyto be beneficial. Theres even less point in blaming your body for what it does, because your body never ever works againstyou. It just tries to do its best under the given circumstances. Its far better to try and understand why your body reacts theway it does, and work with it rather than against it to sort things out.

There is a food-intolerance test that may be done that will help you find out which foods cause these allergies and bodilyreactions. This is simply a blood test that we have the opportunity to have done in Nicosia. With the results at hand, and theelimination of the listed foods, you may finally get rid of all the unwanted reactions and feel free, at last.

8/4/2019 Sept2011 (en)

7/16

7

Infra Red ThermLipolysis;

.

Infra RedTherm Lipolysis;, () ( ).

;

, Infra RedTherm Lipolysis 29 !

Infra Red ThermLipolysis 9 , 29.

:: 22-456441Email:appointments@

diatrofologos.com

INFRA RED THERM LIPOLISIS

Walk for 29 minutes and you have the result of 4.5 hours of

running!!! Does that sound like a miracle? Well, thats

exactly what the Infra Red Therm Lipolisis is. A miracle!

Now you can too, melt that fat away and kiss it goodbye !!!

For more information or anappointment:Tel: 22-456441Email:appointments@

diatrofologos.com

mailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.commailto:appointments@diatrofologos.com

8/4/2019 Sept2011 (en)

8/16

8

FOOD: the

most

primitive

form of

comfort!Food is the most primitive form of comfort

said Sheila Graham. Indeed!!! What wasthe first thing we were given as infants in ourmothers arms? We cried and the first thingwe received was milk. It was not cuddling; itwas not a blanket or a toy. It was food. Andlater on in life, when we fell and hurt ourknee, what did grandma offer us? Candy, ofcourse! And when we cried because webroke up with our boyfriend during ourteenage years, and what was our comfortfood? Ice cream!

So you see, weve been tuned to need foodwhenever we feel sad, upset, depressed,worried, bored, or whatever else we mayfeel, weve learned that food may comfort

us! Its an acquired trait that we need tobreak from, otherwise our lives will be totallydependent on it, and this emotional eating,as its been recently called, will guide us andit will sabotage our health.

How do we recognize the differencebetween hunger food and comfort food?Well, there are huge differences betweenphysical hunger and emotional hunger andhere we present them, so that you mayescape from this prison!

It may sound easily distinguishable in theory,but in practice, we tend to forget thedifferences and simply indulge in eatingsessions. Thus, we need to be honest withourselves about how deep our problem withfood is. If overeating has become a way oflife, you ought to ask for professional help.

We need to be aware of our emotionaltriggers for eating. Thus, the next time youpick up a comfort food ask yourself whyyou are eating it. Are you bored? Then dosomething you enjoy other than eating.Feeling neglected? Then pamper yourselfwith a bubble bath or a good book or a goodmassage. We also need to distractourselves by doing something else. Thechances are that the food craving will pass.Drinking water will also help, as sometimesthe body mistakes the feeling of dehydrationfor hunger.

Another way to start feeling better andimprove our mood, instead of falling headfirst into a bath of chocolate, would be toexercise. Exercise stimulates the feel-betterchemicals in our body, called endorphinsand our mood improves. Further to this, afood journal can be helpful. But dont simplywrite what you eat. In a separate column,write what your feelings were when youwere consuming the specific food and alsothe times at which these foods were

consumed.It is true that food can be a distraction fromall our worries, conflicts, stressful situationsetc, but the distraction is only temporary.While you are eating, your thoughts focus onthe pleasant taste of your comfort food, butwhen you are done overeating, yourattention will return to your worries. Thistime though, you will also have to bear theadditional burden of guilt about overeating.Thus, you need to make wise choices in thefirst place.

How do we regain control?

1. Learn to recognize true hunger usethe table above to help you

2. Know your triggers keep a foodjournal including your emotions

3. Look elsewhere for comfort simplydo something else.

4. Dont keep unhealthy food aroundand snack healthyout of sight, outof mind

5. Follow a balanced diet eating abalanced diet will not deprive yoursystem of specific nutrients that aremore likely to trigger the cravings.For example, a diet low incarbohydrates (pasta, rice, potatoes)will trigger the need for chocolate and

sweets.6. Exercise regularly and get adequate

sleep your mood is moremanageable and your body can fightstress more effectively when its fitand well rested.

And always have this in mind: YOU CANDO IT!!!

PhysicalHunger

EmotionalHunger

1. This type ofhunger is moregradual and yourstomach rumbles,while later it startsto growl.

1. This type ofhunger is moresudden, and whileyou are not thinkingabout food your brainonly thinks aboutfood

2. Is more open todifferent foods andyou may acceptalternate choices.

2. Is more for aspecific food,especially pasta,chocolate or icecream and nosubstitute will do.

3. Is based on thestomach and youfeel gnawing,rumbling,emptiness or evenpain in thestomach.

3. Is an above theneck hunger whereemotions takecharge and yourmind whirls withthoughts about yourdesired foods.

4. Is more patientand simply asks forfood.

4. Is more urgent aswhatever comes inmind has to beconsumed now.

5. Happens out ofphysical needbecause it hasbeen quite a whilesince your lastmeal. It may alsobe accompanied bylight-headedness orlow energy feelings.

5. Is paired withupsetting emotionsi.e., anger, sadnessetc.

6. Involvessensible eatingchoices andquantities.

6. Involves automaticand absent-mindedeating thus bigquantities of junk-food are consumedbefore becomingaware of whathappened.

7. Stops when fulland when thedesired amount offood for adequateenergy isconsumed. Afterall, this type ofhunger is simply anourishing meansfor the body.

7. Does not stopwhen the filling offullness is achieved.Its a non-stopprocedure.

8. Realizes thateating is necessaryand there is notguilt or shame, as itis a matter ofsurvival.

8. Feels guilty abouteating, but after thefact, and it is usuallyaccompanied butpromises of neverindulging again.

8/4/2019 Sept2011 (en)

9/16

9

Premenstrual

bloating. Whos

to blame?The term PMS stands for PremenstrualSyndrome, a familiar acronym used todescribe a cyclical challenge with aconfusing array of physical, emotional orbehavioral responses experienced by anamazingly large number of women everymonth, in the days and even weeks beforetheir menstrual periods begin. In spite ofwidespread myth, misinformation andpolitically incorrect sexist jokes, the truthabout PMS is that it is real - as real as anyother legitimately recognized physicalcondition with a combination of physical and

emotional responses that are all too oftendismissed as trivial. In fact, PMS responsesare known to challenge health, changenormal routine and impact lifestyle.

It seems like one of natures nasty littletricks, doesnt it?

Physical PMS responses include cyclicaldiscomfort and pain from tender, swollenbreasts, bloating and weight gain, painfulcramps, abdominal swelling, constipationbefore the period, insomnia, headache, stiffneck and a marked appetite increase withcravings for carbohydrates, salty snacks andsweets (especially chocolate).

There is a theory that the common PMSresponse of increased appetite with cravingsfor carbohydrates may be caused by lowserotonin levels. The theory is that whenserotonin levels are low, the brain signalsthe body to eat carbohydrates, which in turnstimulates the production of serotonin fromits naturally occurring amino acid "buildingblock." Just in case women have everwondered why their appetites seem out ofcontrol and willpower goes out the windowduring PMS, factors as strong as brainchemicals and hormone production may bepowerful influences over behavior andphysical cravings. However, you need to

remember that a snack of complexcarbohydrates will do the same thing as a,lets say, chocolate, and may also allow thehormone progesterone to be metabolizedfully.

Its like a monthly visit from a monster!! And,if this was not enough

In the days just before menstruation, whenmore salt is the last thing many women thinkthey need as they cope with apparent waterretention supposedly contributing to bloatingand breast tenderness, more salt is exactlywhat they crave. Some doctors try to relieve

the bloating by prescribing diuretics, whichcause salt and water to pass from the bodyin the urine.

But a new study suggests that salt, or thesodium in salt, may not be a premenstrualculprit. To the contrary, women might do wellto give in to their monthly salt urges.

Scientists at the National Institutes of Healthput a small group of women with varyingdegrees of menstrual symptoms on dietsthat cut their sodium consumption to arigorously low 1,600 milligrams a day.Thats over 30 percent less than the 2,400milligram ceiling recommended by thedietetic bodies.

The symptoms were expected to decreaseor even disappear, but to the surprise of theresearchers, the women did not report anyless swelling or breast tenderness. Evenmore surprising, in the days leading up tomenstruation, the women excreted more saltin their urine than at any other time of themonth, and the levels of sodium in their

blood were lower.Apparently, progesterone, a female hormonethat rises for 2 weeks before menstruationbegins, acts as a diuretic. In fact, thescientists theorize that the increased desirefor salt many women experience may occurprecisely because the elevatedprogesterone causes them to excrete moresodium in the urine. As for water retention,that may just be the brain confusingpremenstrual uterine inflammation forbloating or swelling.

So, what can we do to decrease the swellingand bloating?

1. Eat Vitamin B6 rich foods yellow fintuna, salmon, chicken, pork, wholegrains, nuts, legumes, bananas andvegetables such as bell peppers,turnip greens and spinach. These actas natural diuretics and they supporta wide range of activities in thenervous system.

2. Drink lots of water six to eightglasses of water daily will help you toflush the body out and actually reducepremenstrual bloating.

3. Exercise exercising to sweat outexcess fluids and increasing yourintake of high fiber foods will help

relieve premenstrual bloating4. Learn acupressure techniques to

reduce bloating5. Eat more slowly. Eating too fast

causes you to swallow air, this canlead to bloating and to the formationof intestinal gas.

6. Cut down on the sugar high refinedsugar intake (or fat) can make youfeel bloated and lethargic.

7. Use natural diuretics try asparagus,parsley, celery and dandelion leaveswhich have natural diuretic properties.

8. Eat six small meals a day this wayyou can help keep your blood sugarstable.

9. Avoid caffeine and alcohol10. Get plenty of sleep about eight

hours a night.

Thus, if you are eating your weight in

chocolate and chips, yelling at loved ones all

week, feel bloated and crampy it might bethat time of the month when you actually

need to be more careful with what you do

and what you eat!!!

Natural remedies for PMS:

Here are some simple steps you cantake to alleviate the symptoms withoutmedications

Increase your Calcium Intake.Eat more foods that are rich in

calcium as studies have shownthat this mineral can reduce theseverity of symptoms, bothphysical and emotional.

Choose your Foods Wisely. Ifyou experience bloating orswelling, breast tenderness, ordizziness, you'll want to avoideating a lot of sugar and salt.Instead, opt for complexcarbohydrates like whole grainsand brown rice, and foods rich inpotassium, like tuna, beans, andbroccoli. Eat smaller, morefrequent meals. Also try to avoidcaffeine and alcohol.

Make Time for Aerobic Activity.Studies have shown that briskwalking; running or other forms ofaerobic exercise can help relievesymptoms. Stick with yourexercise program all month long,not just when symptoms crop up.

Try Dietary Supplements.Chasteberry helps balancehormone levels and reduce thesymptoms of irritability,depression and breasttenderness. Calcium, magnesiumand vitamin B6 may also behelpful. Talk with your doctor and

pharmacist however, about anyinteractions with medicationsbefore incorporating thesesupplements into your healthroutine.

8/4/2019 Sept2011 (en)

10/16

10

.

30 , !

,

30 , , .

,, , , , , , , .

: 20,2 , 203, 1066,

,

: (+357) 22 67 30 55 ,

(+357) 99 63 96 55

: (+357) 22 67 57 50Email: chemlab@cytanet.com.cy

..:25738, 1311 -

http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779http://www.openstreetmap.org/?lat=35.16606&lon=33.3583475&zoom=16&layers=B000FTFTT&mlat=35.16603&mlon=33.35779

8/4/2019 Sept2011 (en)

11/16

11

Learning time:

The secret to keeping your herbs (parsley, anise,celery, mint etc) fresh, is to keep them in a glass ofwater in the refrigerator. This will extend their shelf live

by about double the time!!

This may sound weird, but if you squeezesome fresh lemon over your mashed

potatoes and add some herbs and spices,you can do without the butter. This will giveyou a perfect and perfectly healthy, low fatmashed potatoes dish!

8/4/2019 Sept2011 (en)

12/16

12

Age do not matter

unless you are a

cheese or wine!!!

Only he who has faith in

himself may be faithful to

others.

Eric Fromm

Honesty is the

first chapter in thebook of wisdom!

Famous quotes:

8/4/2019 Sept2011 (en)

13/16

13

8/4/2019 Sept2011 (en)

14/16

14

Parsley is probably the most familiar herb toour eye, widely employed as a culinarygarnish for more than 2,000 years; theEnglish introduced it to the world aftergetting it from the Romans, who in turn got itfrom the Greeks. However, althoughnutritionally rich, it's seldom actually eaten inother parts of the world. International chefsadd it to soups, stews, sauces, or pies.Luckily in Cyprus we use it more often, as itgoes great with our souvlaki. We also addit to meatballs, and hamburgers. Thus, webenefit from parsley a lot more than otherpeople. And heres all the benefits weobtain:

Parsley provides an abundance of vitaminsand minerals like vitamins A and C,potassium, calcium, magnesium,phosphorus, iron, and other essentials,including chlorophyll. It promotes good

digestion, relieves wind, reduces muscletension and spasm, helps hypertension,nourishes the kidneys, liver and bladder, andis a mild aphrodisiac. The large amount ofchlorophyll parsley contains makes itnature's original breath freshener, and it isoften offered with garlic to counteract thelatter's pungent aroma. Simply eat theleaves right off the plant to combat breathodors.

Parsley is a diuretic, flushing the kidneys,helping to stimulate urination when thekidneys are sluggish and acting as a mildlaxative. Parsley tea was used in thetrenches of World War I, where foot soldiers,

suffering from dysentery, often developedkidney complications. It's a goodcarminative, which means that it helps thebody release cramp-producing gas in thestomach and intestines, and parsley alsohelps move excess mucous from the body. Itcan aid the body in expelling tapeworms andother parasites, is used to encouragemenstrual flow and even encourages milkproduction in nursing mothers. In otherwords, parsley gets things moving along!

Parsley tea can be used to settle thestomach after a meal. The tea is also usedto treat congestion caused by flu and colds,to lessen asthma attacks, and to remedy

anemia (because of its high organic ironcontent). Eaten fresh, parsley is a tonic tothe body, as it contains so many vitaminsand minerals necessary for good health.

And that's not all. Parsley also reducesinflammations and is a powerful free radicalscavenger. Externally, oil of parsley willrepel head lice, and you can try making anointment for use on swellings. Becauseparsley contains natural histamine inhibitors,pound the leaves into a paste and mix with alittle water or parsley tea to use on skin foreasing swelling and itching from bug bitesand stings (a little oatmeal can be added tothis mixture to thicken it). As an instantremedy, take fresh or pulped leaves andplace on minor cuts and abrasions to sootheand heal, and try dipping a cloth inunsweetened parsley tea and place it overyour closed eyes for 10 minutes to reduceeye fatigue.

Parsley stimulates the circulation and thedigestive system. It's a good tonic herb andis a remedy for flatulence. Parsley tea takenhot last thing at night can be effective inloosening a stubborn cough.

Note that pregnant women should avoid allbut small quantities of parsley because itcan be irritating to the kidneys and may beover-stimulating to the uterus.

The usual dose of parsley leaf or root is 6grams (1/4 ounce) of dried plant per day,consumed in three doses of 2 grams, eachsteeped in 150 milliliters of water. Extract ofparsley leaf and root are made at a ratio of 1gram of plant to 1 milliliter of liquid and usedat a dose of 2 milliliters three times daily. Foran infusion, pour a cup of boiling water onto1 or 2 teaspoonfuls of the leaves or root andlet infuse for five to 10 minutes in a closedcontainer. This should be drunk three timesa day.

A cup of minced fresh parsley is a smallnutritional powerhouse; it contains morebeta-carotene than a large carrot, almosttwice as much vitamin C as an orange, morecalcium than a cup of milk and 20 times asmuch iron as a serving of liver.

It also contains an essential oil including theactive ingredients apiol and myristicin, aswell as limonene, eugenol, pinene, andterpinene; vitamin A; and flavanoidsincluding apiin, lueolin, and glycosides ofapigenin and luteolin. The flavonoids areanti-inflammatory and antioxidant, whileapiol and myristicin have proven diureticproperties. The volatile oil is known torelieve cramps and flatulence.

Parsley's traditional use for inducingmenstruation may be explained by evidence

that apiol and myristicin also stimulatecontractions of the uterus. Indeed, extractedapiol has been tried for the purpose ofcausing abortions a good reason why itshouldn't be taken in significant quantities byanyone who is pregnant.

Modern herbalists recommend parsley seed

for preventing vascular disease, noting thatthe seed, as with other plants in the carrotfamily, contains 15 compounds that actmuch like calcium channel blockers.Vegetarians who eat lots of carrots mayhave lower levels of vascular disease partlydue to these compounds which are morehighly concentrated in parsley seed.

All parsley family herbs provide a goodsource of phthalides, coumarins, terpenoids,polyacetylenes, and other phytochemicalsmany of which have cancer-preventiveproperties. These beneficial substancesblock metabolic pathways associated withthe development of cancer or induceenzymes that help metabolize and eliminatecarcinogens. Next time you're in arestaurant, eat that sprig of parsley on theside of the plate, or order your souvlaki

with double parsley!

Parsley is much more than just a garnish!!!

8/4/2019 Sept2011 (en)

15/16

15

MULTIGRAIN BATTER BREAD

Ingredients:3 cups all-purpose flour

1 cup whole wheat flour

cup soy flour cup quick cooking oats

tsp salt

2 packages fast-rising yeast

1 cup cooked brown rice

2 cups skim milk hot

2 tbsp olive oil

Procedure:

Combine flours, oats, sugar, salt and yeast

in a large bowl; stir in rice. Add milk and

oil, mixing until smooth. Spoon batter into

2 bread pans; let stand, loosely covered,

until double in size, about 30 minutes.

Bake bread at 190oC/ 375oF until loaves

are browned and sound hollow when

tapped, 35 40 minutes. Remove from

pans and cool on wire racks.

Per serving: calories: 97, protein: 4 gm,

carbohydrates:18 gm, fat: 1 gm.

Makes: 2 loaves

Batter breads are quick and

easy to make, requiring no

kneading and only one rise.

PORK with APPLES and GRAPESIngredients:500 g pork tenderloin, cut

into cubes

2 small apples cut in bite-

size pieces

cup apple cider

1 tbsp brown sugar

tsp allspice

tsp cinnamon

1 tbsp cornstarch

1 tbsp water

2 cups red seedless grapes

Procedure:

Grease a skillet with olive oil. Stir-fry pork until

browned. Add apples, cider, sugar, allspice and

cinnamon. Cover and simmer for 5 minutes or

until meat is tender. Meanwhile, mixcornstarch with water and stir into meat

mixture. Simmer stirring constantly, until

thickened. Add grapes and cook for 1 2

minutes until grapes are heated.

Per serving: calories: 195, protein: 19 gm,

carbohydrates: 22 gm, fat: 3 gm.

Makes: 5 servings

Fresh fruit adds sweetness to this

dish that will delight anyones

palate. Serve with rice or noodles.

8/4/2019 Sept2011 (en)

16/16

/ Publisher: www.diatrofologos.com

: , ,

.

youcandoit@diatrofologos.com

http://www.diatrofologos.com/http://www.diatrofologos.com/http://www.diatrofologos.com/