The Surprising Benefits of Walking that You need to Know

Nutrition facts of Pear

Juicy, sweet and tasty

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What is mHealth Application?

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Mobile health is a general term for the use of mobile phones and other wireless technology in healthcare.

Nowadays is the phase for the rapid growth of mHealth Application. The most common application of mHealth is the use of mobile phones and communication devices to educate peoples about preventive health care services, eg. calorie tracker apps, SMBG/BP diary, steps tracker, sleep tracker and etc. However, mHealth is also used for disease surveillance, treatment support, epidemic outbreak tracking and chronic disease management. 

mHealth is becoming a popular option in the area where there are a large population and widespread mobile phone usage.

With the usage of mobile phone, users can easily store their health information and the health data can be shared with their doctors or healthcare providers.

5 Steps to Eats Mediterranean Style

In the Mediterranean Diet Pyramid, vegetables, legumes, whole grains, nuts, seeds, olive oil, fruit, herbs, and spices are the foundation of every meal. The pyramid also emphasizes physical activity and the act of enjoying meals with others. Seafood and traditional cheeses and yogurts are frequently used but in small portions. Sweets are reserved for special occasions, such as weddings or religious celebrations, while water and wine (moderate intake) are the beverages of choice.

Mediterranean Style

1. Let fruits and vegetables be your base. 

In the Mediterranean, produce tends to play a starring role, sitting at the center of the plate instead of on the side. Various vegetable dishes such as chopped tomatoes, bell pepper, and cucumber, or roasted carrots paired with warm hummus and whole-wheat pita make up a standard Lebanese lunch.

2. Go for whole grains.

 The Med diet is far from low carb, but the carbs are typically from whole grains. You are encouraged to get rice cookers ready and enjoy more whole grains such as bulgur wheat, farro, and brown rice.

3. Flip your fats. 

Swap in more monounsaturated oils such as olive oil, nuts and seeds, and omega-3 fats from fish instead of saturated fats from meat and dairy. These monounsaturated fats help fight oxidative stress that can lead to inflammatory diseases such as type 2 diabetes.

4. Pick leaner proteins. 

People in the Mediterranean region rely on plenty of plant-based and/or leaner proteins such as beans and fish. Higher-fat meats are saved for special occasions or used more as a condiment compared with being the star of the dish. Enjoy beans several times per week.

5. Find fresh sources of flavor.

 The Med diet is intensely flavorful—thanks to the herbs and spices included in recipes. When peoples add flavor through herbs and spices, they can rely on less salt in their diets.

— Source: Prevention Mediterranean Table: 100 Vibrant Recipes to Savor and Share for Lifelong Health by the editors of Prevention and Jennifer McDaniel, MS, RDN.

Diet and Nutrition for Liver Health

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The liver is one of the hardest-working organs in the body, performing more than 500 functions vital for life and health, including carrying away waste and breaking down fats in the small intestine (thanks to bile), producing proteins and cholesterol, converting excess glucose into glycogen for storage, regulating blood levels of amino acids, storing iron, clearing the blood of drugs and bacteria, and regulating blood clotting. If any of these functions go awry, the illness that sometimes can lead to death occurs.

"Anyone with obesity, prediabetes, type 2 diabetes, or metabolic syndrome is at increased risk of NAFLD"

Diet and lifestyle factors

Weight

The majority of people with NAFLD are either overweight or obese. Individuals with morbid obesity typically have greatly enlarged livers as a result of fat accumulation. Gradual weight loss can reverse the condition.

Several studies have found that a reduction in daily calorie intake by 500 kcal results in a significant decrease of fat in the liver. Weight loss is advisable for overweight (ie, BMI 25 to 30) and obese individuals (BMI >30) but shouldn't exceed 1 kg (2.2 lbs) per week. Very low-calorie diets should be avoided, as they can worsen the condition and increase inflammation in the liver.

Fat Intake

While there are no human studies linking diets high in saturated fat with NAFLD, animal studies have suggested that diets high in saturated fat worsen NAFLD, as well as insulin resistance and CVD. On the other hand, polyunsaturated fats, specifically omega-3 fatty acids and monounsaturated fatty acids, may play a protective role in NAFLD.

Sugar Intake

Simple carbohydrates in the diet, in particular, fructose, have been linked to NAFLD. People with NAFLD consume a larger quantity of soft drinks than those without the disease. Soft drinks are high in fructose (high-fructose corn syrup), and fructose stimulates fatty acid and triglyceride synthesis in the liver.

One study found that individual metabolic reactions to fructose vary, and those reactions can determine whether fatty liver will develop. Some researchers have suggested that short-term carbohydrate restriction may be more effective at reducing triglycerides in the liver than calorie restriction. However, not all studies have found fructose to be associated with increased risk.

Protein Intake

Limited evidence exists on the effect of proteins on NAFLD. In animals, researchers have observed a reduction in liver fat content when protein intake was increased. Findings from The Rotterdam Study in the Netherlands showed that a diet high in animal protein, but not total protein, was associated with a higher risk of NAFLD.

Physical Activity

Physical activity has been shown to reduce the risk of diabetes by 35% and CVD by 49% in people with NAFLD. One study found that reducing weight by 5% and exercising regularly was associated with a significant improvement in NAFLD.

Recommendations 

Lifestyle changes, including dietary changes, plays a critical role in the prevention and treatment of NAFLD. While no dietary recommendations exist that are tailored specifically to NAFLD, the research to date suggests that following dietary and lifestyle guidelines for maintaining a healthy weight and reducing the risk of type 2 diabetes, metabolic syndrome, and CVD apply to reduce the risk of and treating NAFLD and its complications.

Healthy Cooking Methods You can Try at Home

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Be your own CHEF at home with this cooking methods. Learn how to prepare and cook meals at home to have better control over the nutritional content of the foods you eat.

Bake: Cook foods slowly in dry heat like an oven.

Blanch: Boil the food briefly(about 30 seconds) then plunge into ice water to stop the cooking. This is especially cool for veggies you want to keep a little bit crisp or almost-raw.

Braise: Cook food using both dry-heat from an oven or stovetop- and wet heat from liquid.

Broil: Cook directly under a heat source at high temperature.

Grill: Cook directly over a heat source.

Poach: Cook by immersing food in simmering liquid like water, broth or wine.

Roast: Cook uncovered in the oven.

Saute: Cook food in a pan over direct heat using a small amount of liquid like vegetable stock, fruit juice, healthy oil or cooking spray, or even water.

Steam: Cook in a covered pot over boiling water. Foods will retain of their shape, texture and flavor.

Stir-fry: Use a wok or large pan to cook food quickly over very high heat in a small amount of liquid or oil. Stir constantly to prevent sticking or burning.

Making eating with family more fun

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How to make eating with family more fun

Keeping mealtimes relaxed is key to making you are getting the most out of this time together, including talking, laughing and choosing healthy foods.

1. Remove distractions

Turn off the television and put away phones, tablets or any gadget, so that your attention is on each other.

2. Talk to each other

Making jokes or tell stories so that conversation more fun.

3. Pass on tradition

Tell children about food recipes that cook or recipe from your grandma. Especially you family tradition recipes that everyone loved to eat.

4. Let kids make choices.

 Cook healthy foods based on kids choices. Let them choose what they want to eat so that they enjoy eating together.

5. Let everyone help

Not only mother do the cook. Ask your kids to clean dishes, set the table, cut fruits, and cooks.

Let's enjoy eating together and eat healthy meals.