Fifty to Seventy Blog

Why should you learn about Glycemic Index?

Before answering that let me explain what is Glycemic Index?

Glycemic index or GI is an indication of how long it takes for the carbohydrates in any food to be absorbed into your blood stream as glucose. Know that all carbs in your blood is transported as glucose, but is stored in your muscle and liver as a glucose polymer called glycogen.

Glucose itself is given a Glycemic Index of 100 so a high GI food like French baguette bread has a GI of 96 which means it gives you an increase in blood sugar as though you ate plain glucose. However, non-fat plain yogurt has a GI of 14. Apples have a low GI of 38 and grape fruits are even better at 25, but dates have a GI of 105 which means they actually raise your blood sugar faster than if you ate plain glucose. I noticed that most (if not all) commercial cereals have high GI and most fruits have relatively speaking low and of course most green vegetables and legumes (beans) are again very low GI.

What does high blood sugar do?

Muscle can burn both sugar and fats (lipids) using oxygen and without the presence of oxygen (aerobically) (anaerobically) but the brain can only burn glucose aerobically. That is one of the reasons you cannot live without adequate oxygen and glucose reaching your brain.

Moreover, the brain needs just the right amount of glucose in the blood stream to function effectively. Too much glucose leads to becoming hyper (a lot of so called ADHD - attention deficit hyperactivity disorder - may be ascribed to too much sugar in our diets) and too little blood glucose makes you tired and drowsy and if it goes too low you’ll faint.

How does insulin control blood sugar level?

Insulin is a hormone (small bioactive messenger molecules which affect the body at multiple sites like adrenalin, testosterone, progesterone, and thyroxin) which is secreted by the pancreas and regulates blood glucose levels When the blood sugar (glucose) levels go up the pancreas secrets Insulin into the blood stream which makes most cells to burn glucose rather fats and to store the glucose as glycogen in the liver and muscle. This lowers the blood glucose level.

Why do high glycemic foods give you the high and then lows?

When too much glucose enters the blood (you have eaten a high glycemic index snack or a soda), the pancreas having developed the insulin response over millions of years of evolution with natural foods (lower GI) pumps a huge amount of insulin to control the blood glucose levels. However, the sugar in the high GI food dumps into the blood rapidly and yet the insulin level is still going up and too much glucose is removed from the blood and now the blood glucose level is too low and from the sugar high we go into the low sugar blues.

How good are Glycemic index based diets?

Glycemic index (GI) based diets are the only ones which have been scientifically proven to control appetite and keep you satisfied longer while allowing you to lose weight. Moreover the low GI diets help people with type one and type two diabetes improve their blood glucose and lipid (fat) levels.

Is there a good way to eat?

The glycemic index values published are based on eating individual foods and when you eat a meal the glycemic index is not the same as the average of the foods you eat. If you start with the low glycemic index foods (eg don’t eat bread in the beginning of the meal if at all) and slowly go the higher GI foods you end up affecting your blood sugar much less than if you eat the high glycemic index foods first. So eat the protein and low GI vegetables as broccoli first and later move to the higher glycemic index portions of your meal. And of course eating slowly is the best way of eating and allows you to stop when you have eaten enough and eating fast (even a low GI meal) will by pass your brain’s natural way of knowing that you are full and you’ll eat too much.

So select a low glycemic index diet and eat slowly while increasing your activity and you’ll notice that your weight will start going down while you become more healthy and are satisfied with smaller portions.

When I did research and reviewed many commercial weight loss programs I discovered that Nutrisystem is the only one based on low glycemic index

Disasters are by definition sudden and when they happen it may be too late to get the emergency supplies you need. There may be runs on the supplies. The suppliers (say supermarket) my be damaged themselves and there may be many other reasons - communication down ATM machines don’t work etc.

Therefor, the scout motto of be prepared is best. Get yourself an emergency kit (or kits - you may need a small kit in every car you own). In Southern California we get earthquakes, fires, mudslides, in other parts of the country and the world there are storms, hurricanes, floods and other natural emergencies. There may also be man made catastrophes as well. Remember your pets are totally dependent on you and like children may be frightened by emergencies more than the adults.

The following are needed in an emergency:

SUPPLIES

There are six basics you should stock in your home: water, food, first aid supplies, clothing and bedding, tools and emergency supplies and special items. Keep the items that you would most likely need during an evacuation in an easy-to-carry container. Possible containers include:

• a large, covered trash container.
• a camping backpack.
• a duffle bag.

Water

Store water in plastic containers such as soft drink bottles. Avoid using containers that will decompose or break, such as milk cartons or glass bottles. A normally active person needs to drink at least two quarts of water each day. Hot environments and intense physical activity can double that amount. Children, nursing mothers and ill people will need more.

* Store one gallon of water per person per day (two quarts for drinking, two quarts for food preparation/sanitation)*
* Keep at least a three-day supply of water for each person (and pet) in your household. If you have a pool the water may be used after adding a little bleach (it will taste awful but it’s better than dieing of thirst.

Food

Store at least a three-day supply of non-perishable food. Select foods that require no refrigeration, preparation or cooking and little or no water. If you must heat food, pack a can of sterno. Select food items that are compact, high caloric and lightweight.

Include a selection of the following foods in your Disaster Supplies Kit:

* Ready-to-eat canned meats, fruits and vegetables
* Canned juices, milk, soup (if powdered, store extra water)
* Staples–sugar, salt, pepper
* High energy foods–peanut butter, jelly, crackers, granola bars, trail mix
* Vitamins
* Foods for infants, elderly persons or persons on special diets
* Comfort/stress foods–cookies, hard candy, sweetened cereals, lollipops, instant coffee, tea bags

First Aid Kit

Assemble a first aid kit for your home and one for each car. A first aid kit* should include:

* Sterile adhesive bandages in assorted sizes
* 2-inch sterile gauze pads (4-6)
* 4-inch sterile gauze pads (4-6)
* Hypoallergenic adhesive tape
* Triangular bandages (3)
* 2-inch sterile roller bandages (3 rolls)
* 3-inch sterile roller bandages (3 rolls)
* Scissors
* Tweezers
* Needle
* Moistened towelettes
* Antiseptic
* Thermometer
* Tongue blades (2)
* Tube of petroleum jelly or other lubricant
* Assorted sizes of safety pins
* Cleansing agent/soap
* Latex gloves (2 pair)
* Sunscreen

Non-prescription drugs

* Aspirin or nonaspirin pain reliever
* Anti-diarrhea medication
* Antacid (for stomach upset)
* Syrup of Ipecac (use to induce vomiting if advised by the Poison Control Center)
* Laxative
* Activated charcoal (use if advised by the Poison Control Center)

Contact your local American Red Cross chapter to obtain a basic first aid manual.

Tools and Supplies

* Mess kits, or paper cups, plates and plastic utensils
* Emergency preparedness manual
* Battery-operated radio and extra batteries
* Flashlight and extra batteries
* Cash or traveler’s checks, change
* Nonelectric can opener, utility knife
* Fire extinguisher: small canister, ABC type
* Tube tent
* Pliers
* Tape
* Compass
* Matches in a waterproof container
* Aluminum foil
* Plastic storage containers
* Signal flare
* Paper, pencil
* Needles, thread
* Medicine dropper
* Shut-off wrench, to turn off household gas and water
* Whistle
* Plastic sheeting
* Map of the area (for locating shelters)

Sanitation

* Toilet paper, towelettes
* Soap, liquid detergent
* Feminine supplies
* Personal hygiene items
* Plastic garbage bags, ties (for personal sanitation uses)
* Plastic bucket with tight lid
* Disinfectant
* Household chlorine bleach
* Clothing and Bedding

Include at least one complete change of clothing and footwear per person.

* Sturdy shoes or work boots
* Hat and gloves
* Rain gear
* Thermal underwear
* Blankets or sleeping bags
* Sunglasses

Special Items

Remember family members with special needs, such as infants and elderly or disabled persons as well as your pets.

For Baby

* Formula
* Diapers
* Bottles
* Powdered milk
* Medications

For Adults

* Heart and high blood pressure medication
* Insulin
* Prescription drugs
* Denture needs
* Contact lenses and supplies
* Extra eye glasses

Entertainment–games and books.

Important Family Documents
Keep these records in a waterproof, portable container.

* Will, insurance policies, contracts, deeds, stocks and bonds
* Passports, social security cards, immunization records
* Bank account numbers
* Credit card account numbers and companies
* Inventory of valuable household goods, important telephone numbers
* Family records (birth, marriage, death certificates)

SUGGESTIONS AND REMINDERS

* Store your kit in a convenient place known to all family members. Keep a smaller version of the Disaster Supplies Kit in the trunk of your car.
* Keep items in air-tight plastic bags.
* Change your stored water supply every six months so it stays fresh.
* Rotate your stored food every six months.
* Re-think your kit and family needs at least once a year. Replace batteries, update clothes, etc.
* Ask your physician or pharmacist about storing prescription medications.

Youe doctor will usually do the following:

* Take your medical history and ask questions such as: How long have you been experiencing pain? How intense is the pain? How often does it occur? What causes it to get worse? What causes it to get better?

* Review the medications you are using

* Conduct a physical examination to determine causes of the pain and how this pain is affecting your ability to function

* Take blood and/or urine samples and request necessary laboratory work

* Ask you to get x rays taken or undergo other imaging procedures such as a CAT scan (computerized axial tomography) or MRI (magnetic resonance imaging) to see how much joint damage has been done.

Once the doctor has done these things and reviewed the results of any tests or procedures, he or she will discuss the findings with you and design a comprehensive management approach for the pain caused by your osteoarthritis or rheumatoid arthritis.

What Causes Arthritis Pain? Why Is It So Variable?

The pain of arthritis may come from different sources. These may include inflammation of the synovial membrane (tissue that lines the joints), the tendons, or the ligaments; muscle strain; and fatigue. A combination of these factors contributes to the intensity of the pain.

The pain of arthritis varies greatly from person to person, for reasons that doctors do not yet understand completely. Factors that contribute to the pain include swelling within the joint, the amount of heat or redness present, or damage that has occurred within the joint. In addition, activities affect pain differently so that some patients note pain in their joints after first getting out of bed in the morning whereas others develop pain after prolonged use of the joint. Each individual has a different threshold and tolerance for pain, often affected by both physical and emotional factors. These can include depression, anxiety, and even hypersensitivity at the affected sites due to inflammation and tissue injury. This increased sensitivity appears to affect the amount of pain perceived by the individual. Social support networks can make an important contribution to pain management.

Pain is the body’s warning system, alerting you that something is wrong. The International Association for the Study of Pain defines it as an unpleasant experience associated with actual or potential tissue damage to a person’s body. Specialized nervous system cells (neurons) that transmit pain signals are found throughout the skin and other body tissues. These cells respond to things such as injury or tissue damage. For example, when a harmful agent such as a sharp knife comes in contact with your skin, chemical signals travel from neurons in the skin through nerves in the spinal cord to your brain, where they are interpreted as pain.

Most forms of arthritis are associated with pain that can be divided into two general categories: acute and chronic. Acute pain is temporary. It can last a few seconds or longer but wanes as healing occurs. Some examples of things that cause acute pain include burns, cuts, and fractures. Chronic pain, such as that seen in people with osteoarthritis and rheumatoid arthritis, ranges from mild to severe and can last a lifetime.