Improving Rheumatoid Arthritis Symptoms

Rheumatoid arthritis is a disease where white blood cells suddenly attack healthy tissues, specifically joints and cartilage.  There are a few ways to help ease the symptoms, depending on which stage of the disease you are in.  If you are in the early stages of rheumatoid arthritis there is a new disease modifying anti-rheumatic drug (DMARD) which has done an excellent job in controlling symptoms.  It works best in the initial stages, so if you suspect you may have rheumatoid arthritis, see your doctor as soon as possible.

There are other options if you are in later stages of rheumatoid arthritis.  These are also helpful if you are still in early stages.  One is to use anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen.  This does a great job reducing pain and inflammation.  However, these have side effects including heart problems and gastrointestinal bleeding.  You can also use acetaminophen for your rheumatoid arthritis, which does not have these side effects.

When symptoms are mild, moderate exercising including stretching, weight lifting, and aerobics ease rheumatoid arthritis symptoms.  Be sure to rest when your joints flare up as this would just add strain to your aching joints.  Stretching is important because it increases flexibility and is easy enough to do at any age.  When stretching, stop when you feel mild discomfort and hold for 10 to 30 seconds.  Then repeat 3 to 5 times.  Weight lifting also improves flexibility as well as strength and balance.  Barbells are easy, convenient, and inexpensive.  Remember to stretch before lifting any weights.  Start with 3 sets of 8 to 10 repetitions.  If you would like you can start with no weights at all (such as going leg lifts for rheumatoid arthritis in the knees), then add weights when you can.  Lift the weights slowly and evenly to not damage the cartilage.

Some other popular forms of exercise for rheumatoid arthritis are aqua therapy and Tai Chi.  Be sure to find an actual therapist as they have specific exercises they do for arthritis patients.  Aerobics instructors may push to far and do further damage.  Tai Chi has no long term studies proving its effectiveness, but due to testimonials from patients who have taken Tai Chi, the Arthritis Foundation began offering the class.  Remember to always check with your doctor before starting an exercise program.

Some other ways to relieve rheumatoid arthritis pain are to lose weight to take additional pressure off joints, eating a healthy diet, getting enough sleep, using heat or ice, and possibly using devices such as a cane, brace, or splint.  There are many resources for additional information on rheumatoid arthritis including websites, flyers, periodicals, books, etc.  Your doctor should be able to provide you with some reference on where to look for additional help.

Herb

Herbs are the culinary and medicinal plants. These are the low-growing aromatic plants which are used fresh or dried for seasoning, for their medicinal properties, or in perfumes. There are a wide variety of herbs such as super kelp, garlic, parsley, green tea extract, horse chestnut, milk thistle and oregano oil.

Herbs are very useful in strengthening the body and in treating the diseases. However they contain active substances that can trigger side effects and interact with other herbs, supplements, or medications. So, they should be taken on the advice of an herbal practitioner.

Super Kelp
Super kelp (also known as “Sea kelp” and “Sea wrack”) is a sea herb that is one of the best sources of natural iodine and trace elements. It is also used as the principle agent in cures for obesity. In addition, it cleans out the kidneys and stimulates the thyroid and pituitary gland to produce growth hormones.

Garlic
Garlic is a natural anti-biotic and is used to disinfect wounds, treat ear infections, cholera and typhus. This herb is anti-fungal and anti-oxidant agent and can help lower cholesterol. It may also be beneficial for risk factors for heart disease, including high blood pressure, high cholesterol, diabetes and cancer. The excess of garlic can cause upset stomach/flatulence, occupational asthma, postoperative bleeding, bloating, bad breath, body odor, and skin irritation. People with bleeding disorders should not use garlic.

Parsley
Parsley (Petroselinum) is one of the best known, diuretic and most nutritious herbs which contain large quantities of vitamins A, B, C and minerals calcium, iron, phosphorous, potassium and magnesium. It’s very useful for kidney and urinary problems and water retention. Its usefulness can be judged by the saying: “if parsley is thrown into fishponds it will heal the sick fishes therein”.

Green Tea Extract
Green tea extracts are one of the nature’s most powerful anti-oxidants.  It helps prevent both heart disease and cancer by helping prevent vascular blood clotting and reducing cholesterol. It possesses antimicrobial properties that support immune-system health and protects against digestive and respiratory infections. The excess of green tea extracts may cause irritability, insomnia, heart palpitation, dizziness, nausea, vomiting, diarrhea, headaches, and loss of appetite.

Horse chestnut
Horse chestnut supports the vessels of our circulatory system and helps strengthen capillary cells and reduce fluid breakage. It is believed to be an excellent antioxidant to prevent wrinkles. It also helps in the treatments of phlebitis, varicosity and hemorrhoids.

Milk Thistle
Milk thistle has some active substances that helps maintain healthy liver function by protecting the liver from damage caused by viruses, toxins and alcohol. It is a herbal remedy for anthrax, asthma, bladder stones, cancer, catarrh, chest ailments, dropsy, fever, bleeding from the lungs or bronchia, hepatitis, rabies, jaundice, vaginal discharge, malaria, melancholy, piles, plague, pleurisy, spasms, and spleen and uterus problems. Taking excess of milk thistle may cause stomach pain, nausea, vomiting, diarrhea, headache, rash or other skin reactions, joint pain, impotence, and anaphylaxis. It should not be taken in pregnancy and while nursing.

Oregano Oil
This herb has healing, antioxidant and anti-microbial properties. It is used to treat a mildly upset stomach, bronchitis, nervous tension, insect bites, rheumatism, earache, toothaches and even athlete’s foot. It is also useful in relieve bloating, gas, urinary tract problems, rheumatoid arthritis, swollen glands, and lack of perspiration. In addition, it is as powerful as ‘morphine’ as a pain killer.

Health Advice. Do you like grapefruit?

The interaction between grapefruit juice and some medications can cause negative effects, especially on kidney level, and sometimes it can be fatal. A woman that uses birth control pills and then suddenly drinks too much grapefruit juice can get pregnant because this juice makes the effects of the pills disappear.

Grapefruit juice is not indicated to drink while taking anti-depressing medication, antibiotics and medicine for cardio-vascular diseases. A person that takes anti-depressives and adds to that grapefruit in huge quantities can feel that he has all of a sudden too much or too little energy, depending on the pills taken. Combining it with antibiotic can cause stomach sickness or can extend the illness you are taking medication for because the antibiotics will diminuate their effect. Heart drugs don’t work anymore, the blood pressure stays up and the heart beat irregularly. For those that love grapefruit juice, witch is more concentrated than the fruit itself, a recommendation would be to restrain from drinking it while they are taking medication.

Doctors try to raise attention upon avoiding and combating the combination of grapefruit with medicine especially because in some diets grapefruit juice is recommended in huge quantities.

Grapefruit is benefic to organism if used properly. It belongs to that class of aliments that burn calories, because it takes more calories to digest them than they have. Eating the fruit is not a problem, nor is drinking a glass of juice once in a while. The problem appears where human reasoning disappears. Wanting to loose more weight faster, people weaken their bodies and eat only grapefruits. It is efficient for a diet, but it also loosens the imunitary system. They become more vulnerable, more tired and nervous and if taking any medications they are risking their health in this combination.

So use this aliment wisely, go ask a specialist of its precise effects in your case and don’t abuse drinking grapefruit juice. Abusing something has never brought anything good, and it won’t in this case either. If you want to go on with your diet and keep your health find an alternative solution or make sure this does not affect your organism.

The Danger Of Smoking Tips

About the dangers of smoking in general, I feel I have much to know, especially for people who smoke cigarettes every day, because it’s in every pack of cigarettes there are writings about the dangers of smoking, such as this. SMOKING CAN CAUSE CANCER, HEART ATTACK, impotence AND PREGNANCY AND FETAL DISORDERS.
But surprisingly despite the pack or packs of cigarettes are contained writings about the dangers of smoking are very scary, still many who smoke.

Cigarettes contain more than four thousand substances and two thousand of them have been declared impact is not good for our health, such as radioactive materials (polonium-201) and materials used in the paint (acetone), washing the floor (ammonia), ubat silverfish (naphthalene), insecticide (DDT), termite poison (arsenic), toxic gases (hydrogen cyanide) used in the “death chamber” for pesalah who undergo the death penalty, and many more. And substances in cigarettes are the most dangerous is the Tar, Nicotine and Carbon Monoxide. Tar contains approximately forty three ingredients that cause cancer or called by carcinogens. Nicotine has a substance in cigarettes that can cause addiction, which led to these users is very difficult to quit cigarette smoking. Nicotine is the substance in cigarettes that cause heart disease risk, 25 percent of people with heart disease caused by smoking

Here is the danger of smoking on our health :cigarettes can cause cancer piss pot,
Stomach cancer,
Intestinal and uterine cancer,
Oral cancer,
Esophageal cancer,
Pharynx cancer,
Cancer pankrias,
Breast cancer,
Lung cancer,
Chronic respiratory diseases
Stroke,
pengkroposan bone, known as osteoporosis
Heart disease,
Sterility,
Disconnect the initial period,
Gave birth to babies with disabilities
Miscarriage baby,
Bronchitis,
Cough,
Peptic ulcer disease,
Emfisima,
Muscle weakness,
Gum disease,
Damage to the eye

Mentioned above are the dangers of smoking for current smokers, active smokers what? Active smokers are people who smoke directly inhaled cigarette, whereas passive smokers are people who do not directly inhale smoke, but inhale cigarette smoke issued from the mouths of people who are smoking.

Below are the dangers of secondhand smoke for nonsmokers.Increase the risk of lung cancer and heart disease
Respiratory problems including pneumonia and bronchitis
Sore or painful eyes
Sneezing and coughing
Sore throat
Headache

The substances contained in tobacco smoke are:
2 times more nicotine
5 times more carbon monoxide
3 times more tar
50 times more chemicals that are hazardous to health

Dangers of cigarette smoke on pregnant women and fetusesMiscarried fetus
Tumbesaran fetal terencat – 30% higher
The death of the fetus in the womb
Bleeding from the afterbirth (placenta abruption)
Reduced weight – 20 to 30%

Dangers of secondhand smoke on infant
Problems and respiratory diseases
Disrupt the development of intelligence
Outbreaks of ear
Leukeamia
22% of brain cancer
Tired quickly
Sudden death syndrome

D & A_Oil Pump_New Checklist

Component Rebuild Center / XX_XX_020_1304_CRC_00
Component Rebuild Center (CRC)
Loa Janan - Samarinda
Engine Component_Turbo Section
Checklist Disass & Ass
DISASSEMBLE & ASSEMBLE OIL PUMP
° Work Order : ° Engine Model :
° Customer : ° Engine Serial Number :
° Unit Model : ° Engine Arr. Number :
° Unit Serial Number : ° Date Received :
I. DISASSEMBLE INSPECTION :
Inspection By : S/N :
Date :
Qty Component :
Type of Component : Main Oil Pump Scavenge Oil Pump
P/N Component : /
Components Disassemble Inspection :
Description Visual
Replace Reuse
Photo Remark
Body As-Oil Pump
Cover As-Pump
Cover-Relief Valve
Gear Drive
Spring-Pressure Relief
Shaft As-Oil Pump
Shaft As-Idler
Spec Diameter Shaft Oil Pump Actual
Spec Diameter Shaft As Idler Actual
Summary Order :
Component Descpt. Qty Component Descpt. Qty Component Descpt. Qty
MPL Body As Oil Pump Spring-Pressure Relief
Oil Pump Gp Cover As Shaft As Oil Pump
Reman Oil Pump Gp Gear Drive Shaft As Idler
II. ASSEMBLE INSPECTION :
Assemble : Main Oil Pump Scavenge Oil Pump Assemble : Main Oil Pump Scavenge Oil Pump
Description Yes Remark Description Yes Remark
PIP Improvement PIP Improvement
Position of Bearing Position of Bearing
Position of Plunger Rlv. Valve Position of Plunger Rlv. Valve
Gear Turning Check Gear Turning Check
Torque Procedure Bolt Torque Procedure Bolt
Spec for Bolt Actual Spec for Bolt Actual
FINAL INSPECTION COMPONENT FINAL INSPECTION COMPONENT
Paint : Final Tag : Paint : Final Tag :
Stamping : Sims Report : Stamping : Sims Report :
Wrapped Comp : Old Part Rtn : Wrapped Comp : Old Part Rtn :
Completion Date :
Inspection By : S/N :
Acknowledge By : S/N :
Page 1 of 1

To weigh or not to weigh?

Are you a �weigher� or not a �weigher�?

I weigh myself daily. It's a habit now and I am comfortable with it as part of my morning routine. I was obese for years and hid from the scales. Denial was definitely not a successful strategy for me. Now I actually find the relative stability of the numbers reassuring. Yes, there is fluctuation from day to day and week to week, but knowing I am in the general ballpark is useful for my maintenance.

I am three years into a major weight loss and I need to be aware to avoid regaining weight as that is the general pattern for many people. For me, knowing is always much better than wondering or denial.

But for others, jumping on the scales can be anxiety inducing. They can fill people with fear and cause a good day to turn into a bad day filled with self-loathing and guilt. And they can de-rail any wonderful progress that�s being made as far as healthy eating or exercise.

Think carefully about your relationship with the scales. Is it an interesting exercise in self-monitoring, or is it an emotional one about self-esteem? Are you better off weighing yourself regularly or better off chucking the scales in the drawer and getting on with your life?

There's no right answer and one size doesn't fit all.

Christmas gifts from LGH

It's three weeks to Christmas! Don't forget the Lean Green and Healthy book if you wish to get a special present for someone (or yourself!!)
To order an electronic ebook to read on your iPad or computer (or print yourself) order here http://bit.ly/LGHebook or to order your quality professionally published paperback copy of the LGH book delivered to your door order here http://www.lulu.com/shop/lyndal-parker-newlyn/lean-green-and-healthy/paperback/product-22463742.html
Both ebook and printed copies available worldwide heart emoticon
Lyndal from LGH

The Big Project

I use this Directory to find Worldwide  news in English  and read them with my students,

but as they say, The Big Project is a directory of the most useful websites, where you can find sports,travels, holidays, music, fashion, properties , food and recipes... or even a job in the UK

Click here to go to The Big Project .co.uk

BACON CAUSES CANCER?? OR DOES IT ??

There has been a lot of breathless excitement in the tabloid media this morning comparing bacon to tobacco or asbestos as far as cancer risk. (which is actually no surprise) I thought Id go straight to the World Health Organisation and read their report on cancer risk. Here's some excerpts from the section on colorectal cancer (the whole thing is LONG so I have pulled out relevant bits - the whole report I linked at the end):

"Colorectal cancer incidence rates are approximately ten-fold higher in developed than in developing countries, and it has been suggested that diet-related factors may account for up to 80% of the differences in rates between countries.The best established diet-related risk factor is overweight/obesity, and physical activity has been consistently associated with a reduced risk of colon cancer. These factors together, however, do not explain the large variation between populations in colorectal cancer rates.....

Studies have shown a strong association between per capita consumption of meat and colorectal cancer mortality but not with poultry or fish.... Overall, the evidence suggests that high consumption of preserved and red meat probably increases the risk for colorectal cancer.As with meat, international correlation studies show a strong association between per capita consumption of fat and colorectal cancer mortality ....



Many case--control studies have observed association between
the risk of colorectal cancer and high consumption of fruits and
vegetables and/or dietary fibre. On balance, the evidence that is currently available suggests that intake of fruits and vegetables probably reduces the risk for colorectal cancer....
Some prospective studies have suggested that a highintake of folate is associated with a reduced risk for colon cancer . Another promising hypothesis is that relatively high intakes of calcium may reduce the risk for colorectal cancer....

There is almost universal agreement that some aspects of the ��westernized� diet are a major determinant of risk; for instance, there is some evidence that risk is increased by high intakes of meat and fat, and that risk is decreased by high intakes of fruits and vegetables, dietary fibre, folate and calcium."

So based on this report we should eat more fruit and vegetables, more fibre, less fat, less meat and processed meat and if you do eat meat then focus on poultry and fish.  Treat your bacon as a treat food. Make sure we get enough folate (from green leafy vegetables) and calcium (from vegetables, fish, dairy or calcium fortified alternatives) and avoid heavily processed foods.
Now, there's a surprise!! ;)

Oh and one more recommendation: don't get your health advice from the tabloid media!

Lyndal at Lean Green and Healthy HQ
--------------------------
Full WHO report is here http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_cancer.pdf

Australian Dietary Guidelines recommendations on meat are here:
https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and

Deliciously decadent chia pudding

Chia seeds seem to be one of the newest "superfoods" on the block and get mentioned everywhere. These little black (or white) seeds are probably closest in taste and texture to poppy seeds, but with a whole lot more exciting properties. 

Chia seeds are derived from the desert plant Salvia hispanica, a member of the mint family. They can be eaten raw or added to foods and have some pretty impressive nutritional properties:

• Omega 3 fatty acids� These essential fats that are important for heart health and brain function. Chia seeds are unusually high in omega 3s, and one of the best plant sources. Of the 30% total fat found in chia seeds, more than half is alpha linolenic acid (ALA), which is the plant form of omega-3. 
• Fibre - Chia's 34% fibre is higher than that of flaxseeds (linseed) or sesame seeds, and works out to be about 10g in two tablespoons (which would make a significant contribution to the 25�30g it's recommended we consume daily). Chia seeds are so high in fibre you need to be careful not to go overboard when you first start eating them- or your belly will notice!
• Protein and calcium - They are also an excellent source of protein and extremely high in calcium � at 631mg per 100g, this is five times the level in milk (although it may not be so readily absorbed).
• Chia is also a source of other important minerals including iron, magnesium and zinc. Oh � and it's gluten free, too.

Not surprisingly, many foodies claim chia is a "super" food and list all sorts of health benefits, many of which are over-rated. But while it is a food with some nutritional advantages, it is not magical. What we do know from limited evidence is that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors, such as lowering cholesterol, triglycerides and blood pressure. And although claims of weight loss may be far-fetched, the claim that chia helps you feel fuller for longer is likely more valid, due to its high fibre and protein content.

So what can you do with chia seeds?

Add them wherever you like.I have long been using them sprinkled on breakfast cereal or added to porridge and bakers put them in pancakes, bread, muffins and cakes. But the neat thing about chia seeds are their ability to retain water- in fact they will soak up ten times their weight in liquid - making them ideal for setting and "gelling" puddings and sauces. Apparently they can be used as an alternative to eggs? (Can't say I've tried that one).

I was a little skeptical in making chia puddings as I have bought commercial ones from the supermarket before and to be honest found them gag-worthy - the one I bought in a little tub was cloyingly sweet, watery and a little slimy and went straight in the garbage. So with some hesitation I tried them at home without a completely different outcome - I think using Greek yoghurt changed the texture to a rich creaminess which was divine!

Here's the recipe:

CHIA BREAKFAST PUDDING

1 cup milk (cows milk, almond, soy, whatever)

1 cup Greek yoghurt

1/3 cup chia seeds

2 tsp vanilla extract

2 TBSP honey or maple syrup (or stevia or whatever sweetener you prefer)

a sprinkle of cinnamon

Fresh fruit

Method:

Mix milk, yoghurt, vanilla, cinnamon and honey in a jug and whisk until smooth.

Add chia seeds and stir well. Let sit on the bench for 20 mins or so until it starts to set then stir again to ensure the seeds haven't all sunk to the bottom.

Pour mixture into four containers and cover in the fridge overnight to set fully. You can eat them in 2 hours but they taste best after 8 or so.

I layered them with strwberries, blueberries, passionfruit pulp and coconut. I sprinkled almonds on the top of mine and ate it out of the jar, my husband spooned his into a bowl and topped it with muesli. Delicious!

OTHER OPTIONS

Once you have the liquid : seed ratio right, then go wild. Blend fresh or frozen berries with your yoghurt, add nutmeg and star anise for a chai flavour, use coconut milk (watch the saturated fat) and sliced mango for a tropical summer feel, or add oats or quinoa to make a bircher pudding.  They also work for dessert options as below:

CHIA MOCHA CHOCOLATE MOUSSE

Want the amazing texture of chocolate mousse with extra health benefits? Chia puddings can go there too! 

1 cup milk (cows milk, almond, soy, whatever)

1 cup Greek yoghurt

1/3 cup chia seeds

1/3 cup unsweetened cocoa powder

2 tsp vanilla extract or coffee extract for a mocha flavour

2 TBSP honey or maple syrup (or stevia or whatever sweetener you prefer)

berries and choc chips for topping (or nuts, honeycomb, crushed cookies, whatever!)

Method:

Mix milk, yoghurt, vanilla/coffee, cocoa and honey in a jug and whisk until smooth and the cocoa is well mixed through.

Add chia seeds and stir well. Let sit on the bench for 20 mins or so until it starts to set then stir again to ensure the seeds haven't all sunk to the bottom.

Pour mixture into four containers and cover in the fridge overnight to set fully. I poured ours into fancy dessert glasses and topped with fresh raspberries and dark choc chips. You can eat them in 2 hours but they taste best after 8 or so.

Bon appetit!

For more recipes like this one, follow the Lean Green and Healthy page on Facebook, join our friendly chat group or to have all the tips together at your fingertips, order our LGH ebook online - buy now! 

Potato salad recipe (and the wonders of resistant starch!)

Like many other diabetics, I have to tread carefully with white potatoes. The high carbohydrates and high GI nature of potatoes means that they push my blood sugar up - even though they are nutritious and delicious! That is, unless I eat them in potato salad.  So why are cold potatoes different to warm potatoes? Its all because of a wonderful component called resistant starch.

So what is resistant starch? 

Resistant starch is a type of dietary fibre that is fermented in the large bowel and feeds the gut microbiome - the bacteria in your bowel that do so much good. Despite the messages to eat more fibre, and people are doing that, most people are increasing their fibre with processed foods like cereals, which don't necessarily contain resistant starch. More fibre yes, but all the great health benefits, no.  There is evidence that a healthy gut microbiome plays a role in preventing diabetes, obesity and some cancers, and may even have a role in mental health, so it�s worth taking a moment to understand how to keep it healthy. So rather than just eating any kind of fibre, we particularly need to be eating more resistant starch for a healthy gut and a healthy body.

So where do you find resistant starch? 

It can be found in some starchy fruits and vegetables (eg bananas and sweet potatoes), in legumes (have I told you how awesome beans, chick peas and lentils are lately?) and interestingly,  in some cooked and cooled starchy foods. Cooking and cooling starchy foods like rice, pasta and potatoes, and eating them cold, lowers the GI and increases the amount of resistant starch. Add some healthy fats and lemon juice and you lower the GI further � so when it is too warm to eat beautiful lentil soups and chick pea curries, change to summer starch foods like potato salad, rice salad and pasta salad!

Add lentils to your meals, cook and cool some rice to add to salads, diced and roast some sweet potatoes to throw in everything � there are loads of easy ways to get slow burning energey and make your bowel bugs happy at the same time.

For resistant starch goodness, add
lentils and beans to everything!

For more interesting information on resistant starch check out this post from Precision Nutrition here:
All about resistant starch

Most potato salads have heavy creamy dressings which are often also quite sweet and can stack on the calories with unnecessary fats. Not mine! So I guess I should share my magical potato salad recipe too!





Ingredients:
white potatoes (you can add sweet potatoes as well for added colour and flavour)
2 hard boiled eggs
Greek yoghurt
red onion
fresh parsley
dijon mustard
whoelgrain mustard
honey

I haven't listed amounts here as you can really fiddle with this until it tastes right for you.

Method:
Roughly chop your potatoes ad steam them with skins on until tender. You can get lower GI potatoes called Carisma from Coles) but any potatoes will work for this. Adding orange sweet potato (kumara) will make it extra interesting! 

Hard boil two eggs, chop them up and pop them in the fridge to cool, along with your potatoes. About an hour in the fridge or half an hour in the freezer should do the trick.

Finely dice a red onion, a bunch of fresh parsley. If you want extra bursts of flavour you could also add chopped gherkins, capers, capsicum, a tin of corn or even a little bacon. 

For the dressing mix a cup of plain Greek yoghurt with a tablespoon of dijon mustard, a tablespoon of grain mustard and a drizzle of honey.  Mix well then fold the dressing through the potatoes, eggs, onions and herbs.

Serve with a quarter of lemon to squeeze on the side. Left overs will keep in the fridge for 2 days or so (if you don't eat it all first!)

Bon appetit!

Potato salad makes a delicious and nutritious side dish